This document outlines a physical activity cycle designed to improve the overall physical condition of young football players through muscle strengthening exercises and physical maintenance activities.
Extract
[...] It was important to emphasize the discovery of movements and promote the benefits for football practice. The young people were somewhat reluctant, as they wanted to do exercises related to football technique. But they were also curious. B. 2ème session The young people began to get used to the exercises. They gradually understand the link between certain movements (such as the splits) and their gestures on the field. Some young people ask questions to better understand the challenges of muscle strengthening and the most valuable contribution during a football match. [...]
[...] The strengthening exercises have improved and favored their stability and coordination. In order to evolve the cycle, version number two could propose exercises of a higher level in order to progress the players and not stagnate them. It would be interesting to propose this type of session throughout the season so that muscle strengthening is democratized for all players of the club. The next step could be to integrate more specific football exercises to further reinforce their commitment and extend this physical maintenance work throughout the season. [...]
[...] Simple tests will be carried out before and after the cycle. It will be interesting to compare the data. The tests will include the following activities: - Plank hold in isometric crunch: measurement of the maximum time to maintain the plank position, to evaluate the trunk strength. - Bodyweight squat test: maximum number of squats in 1 minute, to evaluate the strength and endurance of the lower limbs. - Flexibility test (Sit and Reach): Evaluation of the flexibility of the hip flexors and lower back. [...]
[...] Then, a questionnaire at the end of the cycle to see if the opinions of young people have evolved and especially if they notice a difference after participating in this cycle. E. Physical Activity and Body Care Educational File Session Type: - Objective : Strengthen the muscles of the legs and trunk. - Equipment : rubber bands, dumbbells, and halters. - Total duration : 45 minutes. Procedure : - Warm-up (10 min): light course, knee lifts, heel-to-buttock, ankle mobilization - Session (30 min): ? Squats with elastic bands x 12 repetitions) ? Planche abdominal x 30 seconds) ? Front squats with light dumbbells x 10 repetitions per leg) ? [...]
[...] It is therefore necessary that the exercises are dynamic and adapted to the rhythm of football practice. Presentation of the Physical Activity and Physical Maintenance Cycle A. Objectives of the cycle The challenge of the cycle is to improve the overall physical condition of the players. However, systematic vigilance must be taken to reduce the risk of injury, particularly in the ischio-jambers, quadriceps, back, and abdominal muscles, which are often solicited in football. It also aims to strengthen their muscular resistance, agility, and coordination. These elements are key skills for football practice. [...]
