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Saturday 24 March 2012

Tips to increase Stamina in Futsal/Indoor Soccer!

  1. Wear comfortable clothes!
  2. Can listen to some music on - what, inspires you to action!
  3. Jogging in the period starting no earlier than 4:00 and no later than 20:00. This is the best time for your heart. If you do so within the period from 20:00 until 04:00, you will damage your liver.
  4. Make a little warm up before you start jogging. Only 5-7 basic exercises for your legs, arms, shoulders, neck, wrists and back. Do it in 3-4 minutes.
  5. Do not start jogging in the form of a high tempo from the start! (High Tempo: do not impose the will)
  6.  Start out slowly.
  7. After about 300m to a change of pace, that you will keep during the whole process of jogging.
  8. Right Breath - breath in every 4 steps with a nose and breathe out during each 4 steps with your mouth. This system is ideal. But if you can not control from the beginning, just give yourself some time to learn it .. Up to breath in a way that is more suitable for you.
  9. Choosing your business savvy - especially when you first ran in the long term.Jogging first time should not be too long .. keep the tempo on average only for 30-40 minutes. No more! You must complete a jog after that, so choose an appropriate distance.
  10. If in the process of jogging you will feel, that you are tired, do not stop! You can slow your tempo for 3-5 minutes to a minimum, but do not stop! If you stop - it will be harder for you to restart jogging, because your breath will be disturbed.
  11. Jog safe, guys :) Do not jog in the road bridges and roads .. :) Ideal place for a local park. Maybe - a quiet environment. With minimal disruption.
  12. In futsal tempo of the game changes all the time from high to .. very high. So starting from the second time you jog, try to vary the tempo of your jogging as well.Once every 90 seconds, making short sprints (20 steps) at maximum speed.
  13. Sprint at maximum speed during the last 200 m from your distance
  14. At the end of the jog does not just stop .. slowly changing the tempo to a minimum (while still jogging) and after switching 100m to run. Keep walking for 100m and than you can stop. This way you will allow your heart to calm without hurting it. 

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