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Fast Twitch Muscle – Developing Soccer Speed
In football today the players are trying to get, or their parents are looking for them to get that advantage on the speed in the field. Regardless of national, state/provincial or regional level, speed is a quality that many coaches want their players to have. It doesn’t matter if you are from England, Canada, France, Germany, Italy or Australia, speed with the ball, speed without the ball and speed of thought will win you more football matches.
Unfortunately in the mix of this is the desire for a quick fix to improve “fast twitch” muscle function. In other words, there is a hunt to find that 4-week “speed training” program.
First it is important to understand the role of the fast twitch muscle. The simplest example is to look at sprinters. Most sprinters have developed gluteal muscles (buttocks) and quadriceps (thigh muscles). Sprinters have developed a lot of fast-twitch muscles. They sprint for distances of 40 -100 meters and rest.
These athletes focus purely on building strength and power in the weight room and sprints and jumps on the track.
However, the development of speed in football is different for a couple of reasons:
1. Football is a multi-directional sport.
2. Football is played from 45 to 90 minutes depending on the age of the player.
3. Soccer players need to learn to stop -start and change direction at speed.
If players focus only on developing speed without learning how to slow down and change direction or build stamina, they will end up with a hamstring pull, quad pull or worst case scenario blow to the knee. Unfortunately, I have had to face this more times than I would like in a clinical setting due to unbalanced speed training programs.
Soccer players need to focus on a well-balanced program. This includes rapid development and recovery. If a player focuses only on speed, he will not have the endurance or strength to last a whole game, stop suddenly and change direction and prevent injuries.
For example, take two 14-year-old male soccer players who compete at the provincial or state level. Player A focuses only on building speed and player B focuses on athletic development.
Player A does only “speed” exercises and player B does a balanced program. Here’s what happens after 4 weeks, 8 weeks and 16 weeks.
After 4 weeks player A is faster than player B because he focused on getting faster compared to player B building core strength and single leg stability (important for deceleration).
After 8 weeks player A is only slightly faster than player B.
After 16 weeks, player B is as fast or faster than player A and is able to stop, start and change direction more effectively than player A.
A 14-year-old male soccer player is going through puberty and there are many changes in his body. Just building basic strength will improve your speed and lay the foundation for fast-twitch muscle growth.
This same example could also be for a female soccer player.
The key here is to build a solid strength base first with proper technique. Any player can increase speed in two to three weeks, the key is to maintain and improve over time.
I have seen many players when they were 14 years old, slow as molasses, improve their speed over time to become stronger, faster and bigger than many of their teammates who relied only on “speed” , from three to four years, pass to the province. , national opportunities and scholarships.
As previously mentioned, any player can improve speed in four to six weeks. This is natural in any strength and conditioning or “speed” program. This happens because there are more nerves firing to get the muscle to contract. After this point, the increase will be minimal, unless there has been development of muscle size and basic strength.
Perhaps the best way to look at improving speed is to look at the steps we take as humans. We crawl before we walk and we walk before we run and we run before we run.
Any player looking to increase speed and build fast-twitch muscle fiber needs to first develop a solid strength base, then power. Deceleration, core strength and single leg strength also need to be part of this program. If we focus too much on increasing the deceleration of the forward running speed and the change of direction will suffer.
Going back to our example of our 14-year-old young male soccer players, you have to remember that they are 14 years old and you have to think about their long-term development. You must have the foundation first, otherwise injury can occur and development will be poor.
It is important to keep in mind that soccer players must develop core strength first in order to increase speed. This happens naturally. Sure there are a lot of drills and techniques to increase speed; but if there is no force there is no speed, it does not increase. Many times just by having your son or daughter do basic strength exercises like squats and lunges, they will increase their speed on the soccer field naturally.
In summary, when you go looking for a football speed training program, you should have some of the following components in it:
– the development of progressive basic strength
– squats or deadlifts
– single leg squat
– back high split squats
– progressive explosive exercises
-integrated plyometrics (jump training program)
-interval conditioning runs/sprints
– strength of heart
I hope this helps in your quest to develop fast twitch muscles and increase speed on the soccer field.
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#Fast #Twitch #Muscle #Developing #Soccer #Speed