Kontrola piłki, dziecko 7-13 latCategoriesBez kategorii Tips & Tricks Trening piłkarski
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Football Training Mat: Masterful Ball Control and Skill Development in Children Aged 7-13

Children aged 7-13 have tremendous potential for learning and developing football skills. This period is ideal for investing in appropriate tools, such as a football training mat, which allows for effective ball control exercises and other key aspects of the game. As a result, young players can achieve masterful ball control, leading to better performance on the field.

Introducing football training for children aged 7-13 should include a variety of exercises that develop both game technique and motor coordination. It’s beneficial to apply ball mastery methods, focusing on perfecting ball-handling skills and teaching children how to control the ball in different on-field situations.

Using a football training mat allows for the creation of a personalized training plan tailored to the child’s individual needs and abilities. Such a mat offers different training zones, helping in learning dribbling, passing, shooting, or ball reception. This makes football training for children aged 7-13 more effective and engaging.

It’s also important to remember that regular exercises on a football training mat contribute to improved motor coordination, balance, and reaction speed. All these elements are essential for success on the field, so it’s worth developing them from an early age.

In summary, a football training mat is an excellent tool for developing football skills in children aged 7-13. By applying ball mastery methods and regular exercises on the mat, young players can achieve masterful ball control and improve their performance on the field.

Football Training for Children: Basics and Importance

Football training for children is crucial for the development of young players. Properly conducted football training allows for the development of technical, tactical, and physical skills necessary for success on the field. Therefore, it’s important to focus on appropriate methods and tools that allow for effective training of children aged 7-13.

Development of Football Skills in Children

In the process of football development in children, it’s essential to focus on several aspects. Firstly, attention should be paid to developing football skills by learning basic techniques such as ball reception, passing, shooting, and dribbling. Secondly, it’s important to improve football skills in terms of tactics, such as learning teamwork, reading the game, and making the right decisions on the field.

An important element of football training for children is also the development of motor coordination, speed, strength, and endurance. All these aspects directly impact the effectiveness of young players’ performance.

The Importance of Regular Football Exercises for Children

Regular football exercises are essential for success on the field. Through systematic training, children can gradually develop their skills and reinforce learned techniques and habits. Regular training also improves physical fitness and stamina, which are crucial for achieving a high level of sport performance.

Individual Football Training for Children Aged 7-13

Individual football training for children aged 7-13 allows for exercises tailored to each player’s needs and abilities. This enables the coach to focus on specific aspects that need improvement, as well as on honing the child’s strengths. An individualized approach to training also allows for better monitoring of progress and quicker achievement of intended goals.

It’s important to consider the variety of exercises that can be applied during individual football training. These include technical, tactical, coordination, and strength exercises. It’s also essential to ensure that the training is appropriate for the child’s age and skill level, providing them with suitable challenges and motivation for further development.

Football Training Mat: A Tool for Skill Improvement

A football training mat is an innovative tool that allows for effective skill improvement in young players. With the use of a training mat, children can practice various elements of the game, such as ball control, dribbling, shooting, or passing. The football mat is also an excellent solution for individual training, as it allows for exercises tailored to each player’s needs and abilities.

Innovative Training Mat: How Does It Help in Training?

An innovative training mat is equipped with special markings and zones that facilitate the learning of basic football techniques. This allows children to practice ball control, dribbling, shooting, and passing in a precise and effective manner. The training mat also allows for progress monitoring and adjusting the difficulty level of exercises, which is crucial for success on the field.

Football Training Elements on the Mat

Many different exercises can be performed on a football training mat to enhance player skills. The most important elements of football training on the mat include:

  • ball control exercises,
  • dribbling,
  • shooting,
  • passing,
  • motor coordination exercises,
  • strength and endurance training.

All these elements directly affect the effectiveness of young players’ performance and their football development.

Football Mat: User Opinions and Experiences

Many people using the football mat emphasize its high quality and effectiveness in training. Opinions about the football mat are overwhelmingly positive, with users especially appreciating the ability to tailor exercises to each player’s needs and abilities. As a result, the training mat becomes an indispensable tool in the process of skill improvement, both for beginners and advanced players.

Ball Mastery and Ball Control: The Key to Success on the Field

Ball mastery is a concept that assumes that masterful ball control is key to success on the field. Children learning football should therefore focus on developing skills related to better ball control and ball feeling. Proper ball mastery exercises and dribbling training will allow young players to reach a masterful level in these areas.

Ball Mastery Exercises for Children

Ball mastery exercises for children aim to develop skills related to ball control and ball feeling. Examples of such exercises include:

  • rolling the ball around cones,
  • hopping over the ball,
  • transferring the ball from one foot to the other,
  • lifting the ball onto the foot and keeping it in the air.

It’s important for children to perform these exercises regularly to achieve better ball control and ball feeling.

Masterful Ball Control: How to Achieve It?

Achieving masterful ball control requires systematic exercises and work on technique. Key elements to focus on include:

  • improving motor coordination,
  • practicing reaction speed,
  • developing muscle strength,
  • refining ball reception technique.

Regular exercises and training will allow for achieving a masterful level of ball control.

Football Dribbling: Techniques and Exercises

Football dribbling is another key element that impacts success on the field. Proper dribbling training allows for developing skills related to ball handling and avoiding opponents. Examples of dribbling techniques include:

  • dribbling with the outside of the foot,
  • dribbling with the inside of the foot,
  • dribbling using both feet,
  • changing the direction of dribbling.

Dribbling exercises should be performed regularly to achieve a masterful level in this area.

Comprehensive Motor Training and Coordination Development

Comprehensive motor training and coordination development are crucial for success in football. Through proper technique training, coordination exercises, and balanced training, young players can reach a high level of skill on the field. It’s also worth taking advantage of free training available online to diversify exercises.

Football Coordination Training

Football coordination training aims to improve the ability to perform quick and precise movements. Examples of coordination exercises include:

  • running with hops through a ladder,
  • jumping over hurdles,
  • running slalom between cones,
  • exercises with the ball to change direction.

Regularly performing such exercises improves motor coordination, which translates into better performance on the field.

Playing with the Weaker Foot: How to Improve It?

Improving play with the weaker foot is essential for achieving versatility on the field. To improve play with the weaker foot, it’s worth performing the following techniques and exercises:

  • shooting at the goal with the weaker foot,
  • passing the ball with the weaker foot,
  • dribbling with the weaker foot,
  • exercises for balance and muscle strength of the weaker foot.

Systematically practicing these skills will improve play with the weaker foot and increase effectiveness on the field.

Football Warm-up: How to Warm Up Properly?

A football warm-up is essential before every training session or match to avoid injuries and prepare the body for effort. Examples of exercises for a proper warm-up include:

  • running in place,
  • jumping rope,
  • dynamic muscle stretching,
  • short sprints with progression.

Performing these exercises before training or a match will properly prepare the body for effort and reduce the risk of injury.

Summary

This article discussed key aspects of football training for children aged 7-13, including the importance of regular exercises, skill development, and comprehensive motor and coordination training. We also introduced an innovative tool, the football training mat, which helps improve young players’ skills. Additionally, we covered ball mastery exercises and techniques and exercises related to football dribbling.

We also emphasized the importance of improving play with the weaker foot and properly performing a football warm-up before training or a match. All these elements aim to develop football skills in children, leading to better performance on the field and greater chances of success in the future.

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Ball Mastery in Football Training: The Key to Excellence

Football, known as the “Queen of Sports,” requires not only physical strength and tactics but also precise ball control. Ball mastery, the ability to perfectly control the ball, is the foundation of every great footballer. In today’s article, we’ll explore why ball mastery is a crucial element of football training and how to develop it effectively.

Why is Ball Mastery Important?

Ball mastery is not just about flashy tricks with the ball; it’s primarily the ability to maintain full control over it in any situation on the field. Well-mastered technical skills allow footballers to make quick decisions, dribble past opponents, and successfully execute various actions on the field.

Key Elements of Ball Mastery Training

  1. Individual Exercises Individual exercises are the cornerstone of ball mastery. Varied tasks, such as juggling, stationary dribbling, or controlling the ball with the foot, knee, and head, allow players to refine their skills in different situations.
  2. Precision and Speed Ball mastery training should focus on the precision and speed of movements. A player who can move with the ball with high precision and speed gains an advantage over the opponent.
  3. Application in the Game The value of ball mastery fully reveals itself when a player can apply their skills in real-game situations. Coaches should integrate ball mastery elements into tactical training, helping players translate their skills onto the field.

Principles of Ball Mastery Training

  1. Regularity and Consistency: Ball mastery training requires regularity. Short, intense sessions often yield better results than long, sporadic training.
  2. Individual Approach: Every player develops differently. Coaches should tailor training to the individual needs and abilities of each player.
  3. Innovation: Continuously seek new exercises and training methods to keep players motivated and develop their skills. A database of ready-made training videos is available on our FOOTBALL MAT training channel on YouTube.
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Football Training for Children Aged 10-12 Years

Football preschool is where even four-year-olds start their football journey. At such a young age, the main goal is to direct games and activities toward the overall physical development of the child. If the child regularly participates in another sport, such as basketball, and wants to start playing football, they can begin regular football activities between the ages of 10-12. Check out the aspects of training that are important during this age range.

Football Training for a 10-Year-Old Player

Starting a football adventure is more than just physical education classes for a young player. It’s an exciting journey but also a crucial moment in shaping motor skills and healthy habits. A well-planned training program will provide the player with a well-rounded foundation that they can use to further develop and hone skills such as reaction speed or dribbling with both the right and left foot, helping to build a future in sports.

Football training for a ten-year-old should focus on the development of:

  • Motor coordination;
  • Agility;
  • Endurance;
  • Flexibility.

Complementing these areas is aerobic training aimed at increasing the player’s aerobic capacity. This allows them to endure the pace of a match while also shortening the recovery time required by the body. The training itself can take the form of small-sided games on the field. At home, desired effects can be achieved, for example, by practicing ball mastery, which, in addition to aerobic training, also teaches ball control – an important element of the game that is worth learning from the first training sessions.

Training Program for a 10-Year-Old

Football training for children aged 10-12 years falls into the so-called “golden age.” This is a period in a player’s life when the range of coordination exercises increases. During this time, coaches place greater emphasis on static balance, dynamic balance, and overall equilibrium. The development of these skills is useful during running and direction changes when large forces act on the body.

Training Program for a 10-Year-Old:

  • Focus on motor coordination: balance, equilibrium, movement accuracy, kinesthetic differentiation, rhythm.
  • Continuation of basic movement patterns and agility.
  • Aerobic training as a key element of endurance.
  • Ball mastery exercises in aerobic training.
  • Introduction of muscle flexibility training.
  • Foam rolling in flexibility training.
  • Dynamic and static stretching.

Exercise 1 An example of an exercise that helps improve balance and equilibrium could be various types of jumps on both legs or on one leg. However, coaches have room to choose other activities that will help the young player develop in their age group.

Football Training for Children Aged 11

At age 11, coaches focus on further improvements in technique and increased endurance. A good training plan will provide the player with specific results and instill healthy habits that are the foundation for future sports success.

Football training for children aged 11 should focus on the development of:

  • Motor coordination;
  • Basic movement patterns;
  • Agility;
  • Flexibility.

As with younger age groups, aerobic training is also important for 11-year-olds, particularly if the child tires too quickly. Another important area to focus on is muscle flexibility training, which helps prevent many injuries in football training for children aged 10-12.

How to Train at Age 11? Check the Training Program

Young players should work on muscle flexibility. There are football exercises that help with this. Massage before training helps stimulate circulation in the muscles, so it should be done quickly. After training, the player has access to a foam roller, but in this case, the massage should be slower to relax the muscles. What other aspects are worth paying attention to? The answer lies in a well-thought-out plan.

Lesson Plan for 11-Year-Olds:

  • Strengthening motor coordination: balance, equilibrium, movement accuracy, kinesthetic differentiation.
  • Further refinement of basic movement patterns and agility.
  • Continuation of aerobic training.
  • New level of difficulty in ball mastery exercises.
  • Introduction of muscle flexibility training.
  • The importance of muscle flexibility in injury prevention.

Exercise 2 In every training session, warming up all parts of the young body is important. Only after warming up can you increase the intensity. This is when exercises such as dribbling, dribbling, and shooting at goal appear.

Another example of an activity is when the coach sets up cones, and the players’ task is to perform a slalom, dribbling the ball between the cones. In this type of training, various variants can be used. For example, after passing the last cone, the player’s task will be to make a precise shot on goal. The goalkeeper’s task will be to receive the ball or deflect it.

Football Training for Children Aged 12

At age 12, players have hundreds of hours of football learning behind them. This is an ideal time to develop football skills, as well as a time when the player shapes their technical and motor skills. Diversifying training by introducing various elements of physical preparation has a significant impact on future football success.

Football training for children aged 12 should focus on the development of:

  • Motor coordination;
  • Basic movement patterns;
  • Agility;
  • Flexibility.

For 12-year-olds, aerobic training is also important. Coaches continue to work on the players’ endurance so that they can meet the changing demands of the field.

Training Program for Children Aged 12

Football training for children aged 10-12 is a process in which specific skills are learned and then developed. Twelve-year-olds increase their spatial awareness – the ability to feel their body’s position in space. This skill helps a player, for example, to position themselves better and estimate the distance from the opponent. Good spatial awareness is useful both in offensive situations (which gives the chance to score a goal) and in defensive situations on the field (which affects the player’s effectiveness in defense).

Training Program for Children Aged 12:

  • Physical preparation elements at age 12.
  • Strengthening motor coordination: balance, equilibrium, movement accuracy, spatial awareness.
  • Continuing to refine basic movement patterns and agility.
  • Aerobic training as the foundation of endurance.
  • Including muscle flexibility training.
  • Continuing ball mastery exercises.
  • Introducing spatial awareness and its importance in football.

Exercise 3 To develop spatial awareness, the Life Kinetik technique is used. As part of this technique, various exercises with a tennis ball are performed, e.g., jumping while simultaneously catching the tennis ball and running while simultaneously tossing one ball. This is a good way to combine mental training with various activities as it improves coordination and spatial awareness.

Football Training for Children Aged 10-12 and Progress

Young footballers in the various age categories have much to do to develop healthy habits. However, with systematic work from the coach and the involvement of the players themselves, this is possible. The result is good individual performances by the players, as well as the success of the entire team.

Therefore, it is worth planning football training for children aged 10-12 in a way that makes the most of their potential. This makes it easier to plan the next steps on the junior career path based on the progress of individual players.

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Trening piłkarski dla dzieci w wieku 10–12 lat

Piłkarskie przedszkole to miejsce, gdzie już czterolatki zaczynają swoją przygodę z piłką nożną. W tak młodym wieku głównym celem jest ukierunkowanie gier i zabaw na ogólny rozwój sprawności dziecka. Jeśli pociecha regularnie uprawia inną dyscyplinę sportu, np. koszykówkę, i chce rozpocząć grę w piłkę nożną, to na regularne zajęcia futbolowe może zacząć uczęszczać w wieku 10–12 lat. Sprawdź, na jakie aspekty treningu warto zwrócić uwagę w tym przedziale wiekowym.

Trening piłkarski dla 10-letniego zawodnika

Rozpoczęcie przygody z piłką nożną to dla młodego zawodnika coś więcej niż zajęcia wychowania fizycznego. Jest to emocjonująca przygoda, ale także istotny moment w kształtowaniu umiejętności motorycznych i zdrowych nawyków. Dobrze zaplanowany program treningowy zapewni piłkarzowi wszechstronne podstawy. Będzie mógł je wykorzystać do dalszego rozwoju i szlifowania umiejętności, takich jak np. szybkość reakcji czy prowadzenie piłki prawą i lewą nogą, które pozwolą mu zbudować przyszłość sportową.

Trening piłkarski dla dziesięciolatka powinien skupiać się na rozwoju:

  • koordynacji ruchowej;
  • zwinności;
  • wytrzymałości;
  • elastyczności.

Uzupełnieniem powyższych obszarów jest trening tlenowy, którego celem jest zwiększenie wydolności tlenowej zawodnika. Dzięki temu będzie on w stanie wytrzymać tempo meczowe, a jednocześnie czas potrzebny na regenerację organizmu ulegnie skróceniu. Sam trening może odbywać się w formie małych gier na boisku. Z kolei w domu pożądane efekty można osiągnąć np. podczas ćwiczenia ball mastery, które poza treningiem tlenowym dodatkowo uczy czucia piłki. Jest to ważny element gry, którego warto uczyć się od pierwszych treningów.

trening piłkarski dzieci

Program treningowy dla dziesięciolatka

Trening piłkarski dla dzieci w wieku 10–12 lat przypada na tzw. złoty wiek. Jest to okres w życiu piłkarza, w którym zwiększa się zakres ćwiczeń z koordynacji ruchowej. W tym okresie trenerzy kładą większy nacisk na balans statyczny, balans dynamiczny oraz na równowagę. Rozwój tych umiejętności przydaje się podczas biegu i w trakcie zmiany kierunku, gdy na organizm działają duże siły.

Program treningowy dla dziesięciolatka:

  • Skupienie na koordynacji ruchowej: balans, równowaga, adekwatność ruchów, zróżnicowanie kinestetyczne, rytmika.
  • Kontynuacja podstawowych wzorców ruchowych i zwinności.
  • Trening tlenowy jako kluczowy element wytrzymałości.
  • Ćwiczenia ball mastery w treningu tlenowym.
  • Wprowadzenie treningu elastyczności mięśni.
  • Masaż wałkami piankowymi w treningu elastyczności.
  • Rozciąganie dynamiczne i statyczne.

Ćwiczenie 1

Przykładem ćwiczenia, które pomaga poprawić balans i równowagę, mogą być wszelkiego rodzaju skoki obunóż lub na jednej nodze. Niemniej jednak trenerzy mają tutaj przestrzeń do wyboru innych aktywności, które pomogą w rozwoju młodego piłkarza w danej grupie wiekowej.

Trening piłki nożnej dla dzieci w wieku 11 lat

W wieku 11 lat trenerzy zwracają uwagę na dalsze postępy w technice i zwiększeniu wytrzymałości. Dobry plan treningowy zapewni zawodnikowi konkretne efekty i ukształtuje zdrowe nawyki, które są podstawą dla przyszłych sukcesów sportowych.

Trening piłkarski dla dzieci w wieku 11 lat powinien się skupiać na rozwoju:

  • koordynacji ruchowej;
  • podstawowych wzorców ruchowych;
  • zwinności;
  • elastyczności.

Podobnie jak w przypadku młodszego rocznika, również u 11-latków ważny jest trening tlenowy, który przydaje się, jeśli dziecko zbyt szybko się męczy. Jest jeszcze jeden ważny obszar, na który warto zwrócić uwagę. W treningu piłkarskim dla dzieci w wieku 10–12 lat istotna jest praca nad elastycznością mięśni, która pozwala uniknąć wielu kontuzji.

Jak trenować w wieku 11 lat? Sprawdź program treningowy

Młodzi piłkarze powinni pracować nad elastycznością mięśni. Istnieją ćwiczenia piłkarskie, które w tym pomogą. Masaż przed treningiem pomaga pobudzić krążenie w mięśniach, dlatego należy wykonywać go szybko. Z kolei po treningu zawodnik ma do dyspozycji wałek. Jednak w tym wypadku masaż powinien być nieco wolniejszy, aby zrelaksować mięśnie. Na jakie aspekty warto jeszcze zwrócić uwagę? Odpowiedź przynosi dobrze przemyślany plan.

Scenariusz zajęć dla dzieci w wieku 11 lat:

  • Wzmacnianie koordynacji ruchowej: balans, równowaga, adekwatność ruchów, zróżnicowanie kinestetyczne.
  • Kolejne kroki w doskonaleniu podstawowych wzorców ruchowych i zwinności.
  • Kontynuacja treningu tlenowego.
  • Nowy poziom trudności w ćwiczeniach ball mastery.
  • Wprowadzenie treningu elastyczności mięśni.
  • Znaczenie elastyczności mięśni w zapobieganiu kontuzjom.

Ćwiczenie 2

W każdym treningu ważna jest rozgrzewka wszystkich partii ciała młodego organizmu. Dopiero po jej zakończeniu można przejść do zwiększenia intensywności. Wówczas pojawiają się ćwiczenia na prowadzenie piłki przy nodze, drybling i strzały na bramkę.

Innym przykładem aktywności jest sytuacja, gdy trener ustawia pachołki, a zadaniem ćwiczących jest wykonanie slalomu, prowadząc piłkę pomiędzy słupkami. W tego rodzaju treningu można stosować różne warianty. Dla przykładu, po przekroczeniu ostatniego pachołka zadaniem piłkarza będzie oddanie celnego strzału na bramkę. Z kolei zadaniem bramkarza będzie przyjęcie piłki lub jej wybicie.

Trening piłkarski dla dzieci w wieku 12 lat

Zawodnicy w dwunastym roku życia mają za sobą setki godzin nauki gry w piłkę nożną. Jest to dogodny okres na rozwój umiejętności piłkarskich, a jednocześnie czas, kiedy zawodnik kształtuje swoje zdolności techniczne i motoryczne. Urozmaicenie treningów poprzez wprowadzanie różnorodnych elementów przygotowania fizycznego ma duży wpływ na przyszłe sukcesy piłkarskie.

Trening piłkarski dla dzieci w wieku 12 lat powinien się skupiać na rozwoju:

  • koordynacji ruchowej;
  • podstawowych wzorców ruchowych;
  • zwinności;
  • elastyczności.

U 12-latków ważny jest także wspomniany trening tlenowy. Trenerzy stale pracują nad wydolnością zawodników, aby ci byli w stanie sprostać zmieniającym się boiskowym wymaganiom.

Program treningowy dla dzieci w wieku 12 lat

Trening piłkarski dla dzieci w wieku 10–12 lat to proces, w którym uczy się, a następnie rozwija określone umiejętności. Dwunastolatkowie zwiększają swoją orientację przestrzenną. Jest to umiejętność czucia położenia swojego ciała w przestrzeni. Ułatwia to zawodnikowi m.in. lepsze ustawienie się i oszacowanie odległości, w jakiej jest przeciwnik. Dobra orientacja przydaje się zarówno w sytuacjach ofensywnych (co daje szansę, aby strzelić bramkę), jak i defensywnych na boisku (co wpływa na skuteczność gry piłkarza w obronie).

Program treningowy dla dzieci w wieku 12 lat:

  • Elementy przygotowania fizycznego w wieku 12 lat.
  • Wzmacnianie koordynacji ruchowej: balans, równowaga, adekwatność ruchów, orientacja przestrzenna.
  • Kontynuacja doskonalenia podstawowych wzorców ruchowych i zwinności.
  • Trening tlenowy jako fundament wytrzymałości.
  • Uwzględnienie treningu elastyczności mięśni.
  • Kontynuacja ćwiczeń ball mastery.
  • Wprowadzenie orientacji przestrzennej i jej znaczenie w piłce nożnej.

Ćwiczenie 3

Do rozwijania orientacji w przestrzeni stosuje się technikę Life Kinetik. W ramach niej wykonuje się różnego rodzaju ćwiczenia z piłką tenisową, np. przeskoki z jednoczesnym łapaniem piłeczki tenisowej i bieganie z jednoczesnym podrzucaniem jednej piłki. Jest to dobry sposób na łączenie treningu umysłu z różnymi aktywnościami, ponieważ poprawia koordynację i orientację przestrzenną.

Trening piłkarski dla dzieci w wieku 10–12 lat a postępy

Młodzi piłkarze w poszczególnych kategoriach wiekowych mają sporo do zrobienia, aby wyćwiczyć zdrowe nawyki. Jednak dzięki systematycznej pracy trenera i zaangażowaniu samych podopiecznych jest to możliwe. Efektem są dobre indywidualne wyniki osiągane przez piłkarzy, ale także sukcesy całej drużyny.

Warto więc zaplanować trening piłkarski dla dzieci w wieku 10–12 lat w taki sposób, aby możliwie najlepiej wykorzystać ich potencjał. Dzięki temu na podstawie postępów poszczególnych zawodników łatwiej zaplanować kolejne kroki na juniorskiej ścieżce kariery.

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Trening piłkarski dla dzieci w wieku 10–12 lat

Piłkarskie przedszkole to miejsce, gdzie już czterolatki zaczynają swoją przygodę z piłką nożną. W tak młodym wieku głównym celem jest ukierunkowanie gier i zabaw na ogólny rozwój sprawności dziecka. Jeśli pociecha regularnie uprawia inną dyscyplinę sportu, np. koszykówkę, i chce rozpocząć grę w piłkę nożną, to na regularne zajęcia futbolowe może zacząć uczęszczać w wieku 10–12 lat. Sprawdź, na jakie aspekty treningu warto zwrócić uwagę w tym przedziale wiekowym.

Trening piłkarski dla 10-letniego zawodnika

Rozpoczęcie przygody z piłką nożną to dla młodego zawodnika coś więcej niż zajęcia wychowania fizycznego. Jest to emocjonująca przygoda, ale także istotny moment w kształtowaniu umiejętności motorycznych i zdrowych nawyków. Dobrze zaplanowany program treningowy zapewni piłkarzowi wszechstronne podstawy. Będzie mógł je wykorzystać do dalszego rozwoju i szlifowania umiejętności, takich jak np. szybkość reakcji czy prowadzenie piłki prawą i lewą nogą, które pozwolą mu zbudować przyszłość sportową.

Trening piłkarski dla dziesięciolatka powinien skupiać się na rozwoju:

  • koordynacji ruchowej;
  • zwinności;
  • wytrzymałości;
  • elastyczności.

Uzupełnieniem powyższych obszarów jest trening tlenowy, którego celem jest zwiększenie wydolności tlenowej zawodnika. Dzięki temu będzie on w stanie wytrzymać tempo meczowe, a jednocześnie czas potrzebny na regenerację organizmu ulegnie skróceniu. Sam trening może odbywać się w formie małych gier na boisku. Z kolei w domu pożądane efekty można osiągnąć np. podczas ćwiczenia ball mastery, które poza treningiem tlenowym dodatkowo uczy czucia piłki. Jest to ważny element gry, którego warto uczyć się od pierwszych treningów.

trening piłkarski dzieci

Program treningowy dla dziesięciolatka

Trening piłkarski dla dzieci w wieku 10–12 lat przypada na tzw. złoty wiek. Jest to okres w życiu piłkarza, w którym zwiększa się zakres ćwiczeń z koordynacji ruchowej. W tym okresie trenerzy kładą większy nacisk na balans statyczny, balans dynamiczny oraz na równowagę. Rozwój tych umiejętności przydaje się podczas biegu i w trakcie zmiany kierunku, gdy na organizm działają duże siły.

Program treningowy dla dziesięciolatka:

  • Skupienie na koordynacji ruchowej: balans, równowaga, adekwatność ruchów, zróżnicowanie kinestetyczne, rytmika.
  • Kontynuacja podstawowych wzorców ruchowych i zwinności.
  • Trening tlenowy jako kluczowy element wytrzymałości.
  • Ćwiczenia ball mastery w treningu tlenowym.
  • Wprowadzenie treningu elastyczności mięśni.
  • Masaż wałkami piankowymi w treningu elastyczności.
  • Rozciąganie dynamiczne i statyczne.

Ćwiczenie 1

Przykładem ćwiczenia, które pomaga poprawić balans i równowagę, mogą być wszelkiego rodzaju skoki obunóż lub na jednej nodze. Niemniej jednak trenerzy mają tutaj przestrzeń do wyboru innych aktywności, które pomogą w rozwoju młodego piłkarza w danej grupie wiekowej.

Trening piłki nożnej dla dzieci w wieku 11 lat

W wieku 11 lat trenerzy zwracają uwagę na dalsze postępy w technice i zwiększeniu wytrzymałości. Dobry plan treningowy zapewni zawodnikowi konkretne efekty i ukształtuje zdrowe nawyki, które są podstawą dla przyszłych sukcesów sportowych.

Trening piłkarski dla dzieci w wieku 11 lat powinien się skupiać na rozwoju:

  • koordynacji ruchowej;
  • podstawowych wzorców ruchowych;
  • zwinności;
  • elastyczności.

Podobnie jak w przypadku młodszego rocznika, również u 11-latków ważny jest trening tlenowy, który przydaje się, jeśli dziecko zbyt szybko się męczy. Jest jeszcze jeden ważny obszar, na który warto zwrócić uwagę. W treningu piłkarskim dla dzieci w wieku 10–12 lat istotna jest praca nad elastycznością mięśni, która pozwala uniknąć wielu kontuzji.

Jak trenować w wieku 11 lat? Sprawdź program treningowy

Młodzi piłkarze powinni pracować nad elastycznością mięśni. Istnieją ćwiczenia piłkarskie, które w tym pomogą. Masaż przed treningiem pomaga pobudzić krążenie w mięśniach, dlatego należy wykonywać go szybko. Z kolei po treningu zawodnik ma do dyspozycji wałek. Jednak w tym wypadku masaż powinien być nieco wolniejszy, aby zrelaksować mięśnie. Na jakie aspekty warto jeszcze zwrócić uwagę? Odpowiedź przynosi dobrze przemyślany plan.

Scenariusz zajęć dla dzieci w wieku 11 lat:

  • Wzmacnianie koordynacji ruchowej: balans, równowaga, adekwatność ruchów, zróżnicowanie kinestetyczne.
  • Kolejne kroki w doskonaleniu podstawowych wzorców ruchowych i zwinności.
  • Kontynuacja treningu tlenowego.
  • Nowy poziom trudności w ćwiczeniach ball mastery.
  • Wprowadzenie treningu elastyczności mięśni.
  • Znaczenie elastyczności mięśni w zapobieganiu kontuzjom.

Ćwiczenie 2

W każdym treningu ważna jest rozgrzewka wszystkich partii ciała młodego organizmu. Dopiero po jej zakończeniu można przejść do zwiększenia intensywności. Wówczas pojawiają się ćwiczenia na prowadzenie piłki przy nodze, drybling i strzały na bramkę.

Innym przykładem aktywności jest sytuacja, gdy trener ustawia pachołki, a zadaniem ćwiczących jest wykonanie slalomu, prowadząc piłkę pomiędzy słupkami. W tego rodzaju treningu można stosować różne warianty. Dla przykładu, po przekroczeniu ostatniego pachołka zadaniem piłkarza będzie oddanie celnego strzału na bramkę. Z kolei zadaniem bramkarza będzie przyjęcie piłki lub jej wybicie.

Trening piłkarski dla dzieci w wieku 12 lat

Zawodnicy w dwunastym roku życia mają za sobą setki godzin nauki gry w piłkę nożną. Jest to dogodny okres na rozwój umiejętności piłkarskich, a jednocześnie czas, kiedy zawodnik kształtuje swoje zdolności techniczne i motoryczne. Urozmaicenie treningów poprzez wprowadzanie różnorodnych elementów przygotowania fizycznego ma duży wpływ na przyszłe sukcesy piłkarskie.

Trening piłkarski dla dzieci w wieku 12 lat powinien się skupiać na rozwoju:

  • koordynacji ruchowej;
  • podstawowych wzorców ruchowych;
  • zwinności;
  • elastyczności.

U 12-latków ważny jest także wspomniany trening tlenowy. Trenerzy stale pracują nad wydolnością zawodników, aby ci byli w stanie sprostać zmieniającym się boiskowym wymaganiom.

Program treningowy dla dzieci w wieku 12 lat

Trening piłkarski dla dzieci w wieku 10–12 lat to proces, w którym uczy się, a następnie rozwija określone umiejętności. Dwunastolatkowie zwiększają swoją orientację przestrzenną. Jest to umiejętność czucia położenia swojego ciała w przestrzeni. Ułatwia to zawodnikowi m.in. lepsze ustawienie się i oszacowanie odległości, w jakiej jest przeciwnik. Dobra orientacja przydaje się zarówno w sytuacjach ofensywnych (co daje szansę, aby strzelić bramkę), jak i defensywnych na boisku (co wpływa na skuteczność gry piłkarza w obronie).

Program treningowy dla dzieci w wieku 12 lat:

  • Elementy przygotowania fizycznego w wieku 12 lat.
  • Wzmacnianie koordynacji ruchowej: balans, równowaga, adekwatność ruchów, orientacja przestrzenna.
  • Kontynuacja doskonalenia podstawowych wzorców ruchowych i zwinności.
  • Trening tlenowy jako fundament wytrzymałości.
  • Uwzględnienie treningu elastyczności mięśni.
  • Kontynuacja ćwiczeń ball mastery.
  • Wprowadzenie orientacji przestrzennej i jej znaczenie w piłce nożnej.

Ćwiczenie 3

Do rozwijania orientacji w przestrzeni stosuje się technikę Life Kinetik. W ramach niej wykonuje się różnego rodzaju ćwiczenia z piłką tenisową, np. przeskoki z jednoczesnym łapaniem piłeczki tenisowej i bieganie z jednoczesnym podrzucaniem jednej piłki. Jest to dobry sposób na łączenie treningu umysłu z różnymi aktywnościami, ponieważ poprawia koordynację i orientację przestrzenną.

Trening piłkarski dla dzieci w wieku 10–12 lat a postępy

Młodzi piłkarze w poszczególnych kategoriach wiekowych mają sporo do zrobienia, aby wyćwiczyć zdrowe nawyki. Jednak dzięki systematycznej pracy trenera i zaangażowaniu samych podopiecznych jest to możliwe. Efektem są dobre indywidualne wyniki osiągane przez piłkarzy, ale także sukcesy całej drużyny.

Warto więc zaplanować trening piłkarski dla dzieci w wieku 10–12 lat w taki sposób, aby możliwie najlepiej wykorzystać ich potencjał. Dzięki temu na podstawie postępów poszczególnych zawodników łatwiej zaplanować kolejne kroki na juniorskiej ścieżce kariery.

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Individual Football Training – Improve on Your Own!

In professional teams, training takes place daily. Players work hard every day to improve their skills and achievements. However, to reach the highest level, a footballer must give more than just attending daily team training – this requires earning a spot on the team. This means that individual skill development becomes extremely important for the footballer.

Football Training: The Role of Individual Football Training

Many people train in local clubs only twice a week for years. However, there is a way to stand out from the crowd – individual training. It offers a footballer the chance to accelerate their career development and play in better teams.

Focusing on the Footballer’s Improvement

Focusing on skill development allows a player to dive into the details that can be improved. This process centers on practicing the skills that will form the foundation of their game. The drive to push beyond one’s limits becomes a source of inspiration and motivation, especially when the results of hard work are visible on the pitch.

Individual Football Training Provides an Edge

Training alone allows a footballer to focus on areas where they see potential for improvement. This time-consuming task enables the refinement of on-field competencies and tactical thinking, and even the discovery of hidden talents. A footballer’s individual commitment shapes their playing style, specializations, and unique traits, giving them an edge over their competitors. This is why even the best footballers in the world are drawn to this form of training.

Training Intensity as the Key to Football Success

During individual sessions, a footballer can use the coaches’ feedback to improve the areas they highlighted. Increasing the number of training sessions will help achieve these goals. This will condition the body to handle more frequent and intense physical activity, improving fitness and endurance, which are valuable at every stage of a career.

By developing the above aspects, individual football training becomes an essential element in creating a complete and talented footballer. This ensures that the player is ready to face any challenge on the field and help their team. Check out some example exercises and practical tips for football training.

Individual Football Training: Benefits for Aspiring Footballers

Professional players in the world’s top clubs also choose individual training. From time to time, the media reports that a specific player showed up for training earlier or stayed afterward to perfect their skills.

This approach will also help children and young people aged 7-15 stand out from their peers. This, in turn, will increase their confidence on the pitch and perhaps give them the opportunity to develop further in increasingly better football academies.

Benefits of Comprehensive Individual Football Training:

  • Building determination and discipline;
  • Increasing mental resilience;
  • Overcoming challenges.

The skills acquired during individual training not only bear fruit on the field but also become the foundation for success in other areas of life. Therefore, it’s worth ensuring the possibility of developing a footballer, even if they come from a smaller town. There is a chance that a diligent approach to work, combined with talent, will help them rise to the football elite. The world of football is full of such examples that could inspire movie scripts.

The Comprehensive Scope of Individual Football Training

Systematic exercises and increasing training units enhance the player’s football skills. In which areas? Check out!

Football Technique: Dribbling, Ball Control, Shooting

Football training in almost every football academy begins with work on agility, ball control, passing, and shooting. Added to this is dribbling, which expands the player’s repertoire of actions on the field. Training sessions are supplemented with exercises that improve spatial awareness. Developing these key technical skills is a fundamental task for any player.

Benefits of Mastering Selected Skills:

  • Dribbling – improves agility, precision, and speed while moving with the ball;
  • Ball Control – increases effectiveness in maintaining control of the ball in dynamic situations;
  • Shooting – ensures better accuracy and increases shot power, translating into higher goal-scoring efficiency.

These skills are useful throughout the entire match and are particularly important in one-on-one situations.

One-on-One Competition

Duels on the field can be spectacular. The ability to handle one-on-one situations is an essential part of both offensive and defensive play. Individual sessions help improve techniques for outmaneuvering opponents in both attack and defense. Developing these skills makes a footballer more effective in duels that require quick responses to the opponent’s movements.

Mental Training: Concentration, Confidence, Coping with Stress

The importance of mental toughness has been proven by not only footballers but also athletes from other disciplines who have experienced both highs and lows. Therefore, individual training doesn’t just focus on physical aspects but also includes mental aspects. Working on these helps footballers improve concentration, and this focus can determine victory or defeat.

Strengthening confidence helps footballers handle pressure and challenges on the field. Moreover, it is associated with better performance in key moments. A player can handle greater responsibility, especially when teammates may be overwhelmed by nerves.

A little stress never hurts, as it energizes the body and helps maintain focus on the game. However, if stress becomes paralyzing, the player will perform at only a fraction of their ability, weakening the team. Therefore, the ability to manage stress translates into maintaining composure in difficult situations. This is very important in disputes, conflicts on the field, or moments that determine the outcome of the match.

The Success of Individual Training

Football history is full of examples of players who honed their skills and achieved outstanding success through consistent hard work. One such example is the legend of Italian football, Andrea Pirlo, who is considered one of the best midfielders in history.

Pirlo owes his success not only to his excellent play on the pitch but also to his dedication to perfecting free kicks. He focused on individual training for set pieces, resulting in many beautiful goals. Andrea spent hundreds of hours refining his skills to perfect every element of his strike. It paid off!

Individual Training Proposals

Individual sessions with a coach are time well spent. However, this is not always possible. In such cases, the player should focus on organizing training sessions independently.

Training with a Coach

Lack of time and a large number of players are the main reasons coaches can’t focus on each player individually. However, if the coach finds time, it’s worth taking full advantage of their advice. The coach can suggest how to tailor training to the player’s individual needs.

Tips may concern tactics, technique, or even mental aspects. Before the next such meeting, the player should implement the coach’s recommendations to be able to assess their progress.

Training Solo

Strength, endurance, and the right mindset, or mentality, are key elements in achieving success in football. Developing these areas translates into:

  • Better body control (motor skills and coordination);
  • Improved ability to compete in contact situations (individual fundamentals of the game);
  • Maintaining optimal form throughout the season;
  • Improved endurance;
  • Increased stamina.

In addition to building physical fitness, the trainee should focus on mental training. This increases the ability to control emotions and builds the young player’s confidence, regardless of their age group, allowing them to cope with match pressure.

Using Technology in Individual Training

Young players can use their digital gadgets and apps not just for entertainment but also for football training. Measuring results during exercises, matches, and camps provides a valuable collection of data that the app gathers and analyzes. The information collected can be used by the footballer to assess the effectiveness of their training. This is a very useful tool in shaping a training plan and measuring progress.

An important element of individual training is the availability of online exercises. One such solution is the Football Mat, a training mat that provides comprehensive football development. Along with it, the player gains access to over 50 exercises combined into comprehensive training sessions available in video format on YouTube. Football Mat’s digital tools help develop professional habits, which translate into noticeable progress on the pitch.

Personalized Training Makes a Difference: A Chance for a Football Academy

Even a talented footballer needs training to expand their on-field skills. This often means working independently. Planning and implementing individual training will benefit from the coach’s advice and useful technological solutions. This way, the player can focus on the areas they want to develop and observe their progress. This will increase their chances of joining an academy or team that offers favorable conditions for further development.

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Football Training – Example Exercises, Practical Tips

Emotions, determination, effort, highs, and lows – that’s football. Millions of children grab a football, lace up their boots, and head to training every day. The goal is primarily to have fun, but also to learn new skills and overcome their weaknesses. What activities work best for children and young people?

What Does a Successful Football Training Session Look Like for Children?

The strength of the team is not only based on technical skills but also on mental attitude and team atmosphere. Every team leader should observe their players and listen carefully. It’s important to appreciate their commitment, approach, and efforts. The team is as strong as its weakest link, so mutual support and encouragement are crucial. Conflicts will always arise, but they must be resolved so the team can continue working towards common success.

A successful training session is one where both the coach and the players are satisfied with its course and results. Ideally, the team should enjoy the training and not associate it with a boring obligation. Therefore, especially among youth, it’s essential that the training session combines sport with fun and positive emotions.

Example Exercises Used by Football Coaches

The foundation of every training session is a warm-up. For footballers aged 6-15, this is a great time to prepare for intense effort. A good warm-up is primarily the key to injury prevention.

Exercises should be adapted to the age and skills of the children. Experienced coaches often recommend:

  1. Ladder Drills

These are ideal for introducing exercises that develop movement technique. The repetition can be finished with a shot at a goal set a few meters behind the ladder. The child jumps with both feet or alternates between rungs and then runs with the ball towards the goal and shoots with the inside of the foot.

  1. Obstacle Courses

Obstacle courses are one of the most engaging warm-up activities for young players. They combine elements of physical work while also allowing for the improvement of football skills, such as shooting accuracy. The creativity of the coach plays a key role in this, as they can adjust the difficulty level of the obstacles to suit the specific needs and abilities of their group.

  1. Dribbling Through Cones

This is a popular type of activity. The coach sets up cones on the field, and the children dribble the ball through them, navigating the course in a slalom pattern.

  1. Small-Sided Games: A Great Way to Improve Pressing, One-on-One Dribbling, and Game Organization in Tight Spaces

Players are divided into two teams of 2v2 or 3v3. The exercises are conducted at high intensity. This method effectively improves football skills, focusing on situations that are integral to real gameplay.

It is a good practice to include purely football-specific situations in the warm-up. Activation exercises, such as lunges, can start or end with a pass using the inside of the foot or a simple instep pass. Additional exercises, like passing the ball while standing on one leg, improve balance and coordination.

Accessories Useful for Football Training

In practically every sport, various types of equipment can be used to enhance training. Many of these tools significantly improve motor coordination, footwork speed, agility, and reaction time. During a training session, it’s worth using items like rings, which are effective in running drills and accelerate results.

Cones and Training Hurdles

Cones are a common sight on the training field. Besides being used as field markers, they are excellent for speed and agility training for young players. Football hurdles are typically used in the jumping section of the training but can also be incorporated into the early stages of warm-ups as part of an obstacle course.

Bands and Resistance Bands

Resistance bands are popular among coaches. They allow for the activation of muscle groups that will be involved in the main part of the training session and are used to improve physical weaknesses in the player. This makes them a common choice among professional footballers and athletes from other sports.

Football Rebounder

A portable rebounder aids in practicing ground passes, volleys, half-volleys, and also helps in improving the technique of ball control and shooting on the first touch.

FOOTBALL MAT

The FOOTBALL MAT, a football mat with special markings and accompanying video materials on the training channel on YouTube, is effective both in group training and in individual sessions. It’s used during the preparation period, for solo training, and as part of the warm-up on match day.

This tool expands the players’ skill sets, especially in areas like ball control, playing with the weaker foot, coordination, and endurance. FOOTBALL MAT is an optimal solution for children of all ages and provides a solid dose of football practice.

A key element of a great coaching approach to football is the ability to choose the right training and an individualized approach to the player. The coach, playing a crucial role in the development of players, must select methods and exercises that effectively enhance football skills.

This is vital for improving the technique, strength, endurance, and tactics of players. Coaching expertise involves focusing on the individual needs of players to provide them with optimal development conditions.

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Ball Mastery with FOOTBALL MAT – Ball Control Exercises. Technical Training for Children

It’s never too early to start training children in motor coordination. The greatest developmental potential for these types of skills occurs between the ages of 6 and 13. Training at an early stage of development brings noticeable results and pays off in the future. It also contributes to the development of “sports intelligence,” or coordination abilities. FOOTBALL MAT helps in their development.

The Foundation of Classes: Exercises and Games with the Ball

Comprehensive movement training has a highly positive effect on children aged 6-15. It is essential to ensure balanced and varied movement training, including playing football. Regular exercises improve coordination, ball control, and creativity.

Did you know?

Comprehensive training in coordination with the ball is becoming increasingly important. Its goal is for children to master what’s known as “ball feeling.”

Children of different ages sometimes struggle with concentration, which is a natural process. Therefore, it’s important to remember a methodological approach that is age-appropriate. As a result, the duration of exercises should be short, and it’s best when they combine training with fun. This way, children are more engaged and can focus more easily on the tasks at hand.

Warm-Up

Practically no training session can take place without a warm-up. Outdoors, children often play tag to get running quickly. This satisfies their natural desire for play and movement, making it easier to work on the subsequent stages of training.

Did you know?

Ball mastery involves individual exercises with the ball, using both feet. It’s commonly referred to as mastering ball control or “ball feeling,” which is facilitated by the FOOTBALL MAT.

In the case of ball mastery training with the FOOTBALL MAT, each activity should also be preceded by a warm-up. Skip A with the ball on the mat can help with this. See how it looks in the video.

Exercises for Ball Control with Both Feet

Ball mastery training on the FOOTBALL MAT proves to be very intuitive for young footballers. The mat is well-marked, and with it, players gain access to training materials. This way, they can simply turn them on using a tablet or TV to start exercising and improve their skills.

Each activity begins with a short introduction. This allows the person training to become familiar with the sequence. After 10 seconds, the main part of the training begins, which lasts for half a minute.

Introduction – First Steps to Mastering the Ball

Ball mastery training with the FOOTBALL MAT starts with a short warm-up designed to raise body temperature and improve ball control before moving on to more demanding exercises.

Watch the video.

Technical Section

The training section contains more complex exercises that require greater concentration and precision from the player. An example could be an exercise performed on line number 3, which is in the shape of the letter “V.” It involves pushing the ball forward and then pulling it back. Remember, the exercise is performed for both the right and left foot.

Watch the video.

Reaction Section

Each exercise is linked to what appears on the screen. Reaction tasks can take different forms. In the exercise shown, the activity looks like this: the player stands in the center of the mat and passes the ball between their legs using the inside of the feet. When a specific color appears on the screen, the player’s task is to stop the ball with the sole of their foot in the area of the same color.

Watch the video.

On the FOOTBALL MAT YouTube channel, training videos are available that include exercises of varying difficulty levels. It’s worth testing yourself and developing your skills!

Benefits of Ball Mastery Training with the FOOTBALL MAT

In addition to group training, it is crucial to refine selected elements independently. With the FOOTBALL MAT, you can also train at home. Just 20 minutes a day is enough to improve ball control and coordination, but there are many other benefits to this kind of training.

Discover the Benefits of Ball Mastery Training with the FOOTBALL MAT:

  • Improved concentration;
  • Better coordination;
  • Greater endurance;
  • Improved overall fitness;
  • More effective dribbling;
  • Increased self-confidence;
  • Better performance with the weaker foot;
  • Enhanced ball control.

In technical terminology, ball mastery exercises with the FOOTBALL MAT impact the development of motor coordination abilities, such as rhythm, movement combination, spatial orientation, and reaction speed. Moreover, the training helps improve balance and visual-motor coordination.

Ball Control Exercises for Children and Youth

Are you a parent, coach, or perhaps a young aspiring footballer? If you see potential in your child, your players, or if you dream of playing for the best football teams in the world – everything is in your hands.

Group training is important for overall preparation and, over time, for tactical development. However, acquiring and refining skills independently is equally important. Success will come from combining systematic ball practice with effective exercises. Not only is it a great way to take a break from everyday responsibilities, but it also helps take steps toward achieving your dreams.

Seize your opportunity to hear the Polish national anthem or the Champions League anthem directly from the pitch. FOOTBALL MAT will help you achieve your goals. Good luck!