- Development of the movement width of the joints: The optimum freedom of movement of the joints, in particular hips, knees and ankles, is crucial. Especially in the early stages of sporting development, movements such as diffraction and plantardor flexion must be stressed in order to improve the flexibility and functionality of these joints.
- Developing the Tennessee: The targeted strengthening of tendons and ligaments is central to prevent injuries. Without adequate adjustment of the tendons, intensive training sessions can lead to injuries. A targeted training can increase the load capacity of the tendons and make them more resistant to stresses and torsions.
- Developing nuclear power: The strength of the arms and legs depends directly on the strength of the hull. A training program should prioritise the strengthening of the hull to allow absorption of impacts in jumps or plyometric exercises and to ensure efficient power transmission in complex movements.
- Development of stabilizers: Efficient muscles need strong stabilizers that act isometrically to stabilize joints. The targeted strengthening of these muscles is crucial to not inhibit the performance of larger muscles.
- exercise movements, not muscles: Strengthening primarily greedy muscles alone is not enough. It is equally important to train the stabilizing muscles to enable coordinated movements and achieve optimal performance.
The deep anchoring of these five laws of strength training and their integration into the periodization allows comprehensive and sustainable approach in training football players. This will not only Improved efficiencybut also the Long-term health and development of athletes (i) the Commission's proposal for a Directive on the approximation of the laws of the Member States relating to the approximation of the laws, regulations and administrative provisions of the Member States relating to the approximation of the laws, regulations and administrative provisions of the Treaty on the Functioning of the European Union.
Bompa and Buzzichelli (2015) emphasise the importance of Range of movement of the joints and how this Basis for optimal performance and Prevention of injury is formed. Especially in football, a sport that requires speed, maneuverability and powerful movements, the development of joint mobility is of central importance. Through targeted exercises that promote freedom of movement and flexibility of the hip, knee and ankle, the susceptibility to injury can be reduced and performance increased.
The Tension strength is another essential aspect in strength training. The tendons play a vital role in the transfer of forces in the body and in the support of muscles. Without adequate strengthening of the tendons, there is a risk of injury, as they may not be able to withstand the burden. A targeted training aimed at adapting and strengthening the tendons can be Improve durability and thus reduce the risk of injury.
The hull, also referred to as the core, forms the Center of strength and stability in the body. In particular in football players, a strong hull muscle is of central importance to absorb the forces that occur in jumps, landings and fast spins, and to efficient power transmission to allow. A training program aimed at strengthening the hull thus forms the basis for improved performance and reduces the risk of injury.
The Stabilizers play a supporting roleby stabilizing the joints and thus improving the performance of larger muscles. These muscles are often neglected, which can lead to an imbalance in muscle power and thus increases the risk of injury. A targeted training, which also includes the stabilizers, is therefore crucial for improving the overall performance and prevention of injury.
The emphasis on Training of movements instead of isolated muscles is of great importanceto improve the coordinated functionality of the body. This holistic approach, which focuses not only on individual muscles, but also on their coordinated work and interaction, is particularly relevant in football, where complex movements and rapid reactions are required. A training that aims at the overall movement and emphasizes the collaboration of different muscles can increase performance and responsiveness and prevent injuries.
The application of these five laws of strength training in conjunction with the periodization allows a holistic approach in training football players. This approach not only emphasizes the improvement of performance, but also the long-term health and development of athletes. It is important for trainers to integrate these principles into their training regime to ensure both short-term performance and long-term development of their athletes.