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FUTSAL INTERNET C O LLE GE

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Futsal Player's Guide to Success

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2 This is a tutorial for every futsal player with most important advices, that would help to make a successful career in futsal. This is a compilation of different articles and subscription emails with the tips for players. How to improve stamina? Futsal game is played on a very high speed. Therefore, stamina is one of the most important attributes for futsal players. The high level of stamina for a futsal player means: 1. Longer leg freshness during a match; 2. Better chance to win the game, because of the ability to continue playing in high tempo until the very end of the game; 3. Ability to think sharp and longer on the pitch brain works slower, when body is exhausted; 4. Don't forget about the strength of a heart and as a result of an overall health. As a result better performances, better morale and lower risk of injuries! One of the best ways to improve stamina is to jog! How to do it? 1. Wear comfortable clothing; 2. Can listen to some active music anything, that inspires you for action; 3. Jog smart: start jogging in the period not earlier, than 4:00 and not later, than 20:00. This is the best time for your heart. If you do it in the period from 20:00 until 4:00, you will be damaging your heart - this is not a smart approach; 4. Make a little warm-up before you start jogging. Just 5-7 basic exercises for your legs, arms, shoulders, neck, wrists and back. Do it within 3-4 minutes; 5. Don't start jogging in a high tempo form the very beginning start slowly; 6. After approximately 300m change the tempo to the one, that you will keep during the whole process of jogging; 7. Breath right breath in during every 4 steps with your nose and breath out during every 4 steps with your mouth. This system is ideal. But if you can't master it from the very beginning, just give yourself some time to learn it.. Until that, breath in a way, which is more comfortable for you; 8. Chose your effort smart especially, if it's the first time you jog in a long period of time. The first time jogging should not be that long.. keep your average tempo during just 30-40 minutes. Not more! You should finish jogging after that, so chose your distance accordingly; 9. If in the process of jogging you feel, that you are tired, don't stop! You can slower your tempo for 3-5 minutes until minimum, but don't stop! If you do stop it will be even harder for you to restart jogging, because your breath will be interrupted;
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3 10.Jog safe! Don't jog on the roads, bridges and highways.. :) Ideal place for that is local park or forest. Maybe quiet neighborhood. With minimum distractions; 11.In futsal the tempo of the game changes all the time from high to .. very high. So starting from your second time jogging, try to vary your jogging tempo too. After each 90 seconds, make short sprints (20 steps) at a maximum speed; 12.Sprint on a maximum speed during last 200 m of your distance; 13.At the end of jogging don't just stop.. slowly change the tempo to the minimum (while still jogging) and after 100m switch to walking. Continue walking for another 100m and than you can stop. This way you will let your heart to calm down without hurting it. 14.Do some exercises to strengthen stomach muscles after jogging. To have strong stomach muscles is very important for a futsal player.

What team to play for? One of the key factors of successful carrier of a futsal player is being in the right place at the right moment. Means - in the right team at the right moment of playing career. How to decide, which team to play for: 1. Before the actual decision to join a certain team, a futsal player should take a moment and analyze the history of the team when a team was developed, what are the main achievements of this team etc.; 2. It is necessary to meet the management (not only the coach) to know, where the team is going: what are the objectives of a team, is there a good financial situation in the club, what the management is expecting from it's players (if a team manager is also a coach, then it's necessary to address these questions to him) etc.; 3. A futsal player should meet the coach (if a manager and a coach is not the same person) ask about formation and tactics, the coach prefers, what role does a coach see for you, are there any training camps during midseason etc.; 4. It's important to analyze the selection what players are playing on your potential position, what skills do they have, can you compete with them (if not a the moment, then at least in the future) etc.; 5. A player has to know what are his chances of becoming a regular first team player and, what the coach expects the player to do in order to become a regular at certain point of a carrier sometimes it is more important to play regularly for the first team in a lower league, than to get only little playing time in a much better team; 6. It's necessary to know, what atmosphere is there in a team is it an
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4 environment, where you will feel comfortable or the one, where you will suffer. What a futsal player needs to do to improve faster? Individual player development is one of the key success factors of every futsal team. Coaches should pay a lot of attention to this aspect of a game. But still it's not only about how and what a coach will do in order to improve player individual skills, it is also very important for a player himself to stimulate the process of improvement. There are certain things, which a player must do in order to improve faster and more effective: 1. Staying sharp in order to be always in form, every futsal player must approach each training session as a professional. That means giving 100% in every exercise, training match and tournament game. That also means completing some additional exercises after the training session has ended (fox example, practicing free kicks), jogging in the mornings and training in a gym in those days, when there is no training session etc.; 2. Positive motivation although a good coach will find a way to motivate his players, every player must be able to motivate himself too. Every futsal player as a sportsman should always have his own objectives, that he wants to achieve. A player should be positive about his perspectives and motivated for improvement (always trying to achieve his personal best in exercises or matches can be a very good example of a motivated futsal player); 3. Watching other teams and players in action this is very important, because by watching other games, a player is gaining the experience too. It is necessary to watch, how players move off and with the ball, what they do in different situations (for example under pressure) etc; 4. Use your free time smart try to read useful information during your free time. Get educated and become a professional at what you do; 5. Enjoy being in action every futsal player should use every second to improve his skills; 6. A player should enjoy the competition competition is what drives us all forward. A player should always try to compete on a training session, on a match, in life; 7. A player shouldn't show his critical attitude towards adult idols he should show the respect to true professionals, to people, who have achieved a lot in sport. Preparation for a game Preparing for the next game begins just at the moment when the previous game has ended. You need to rest your muscles light stretching and massage after a game would be good choice. Get good sleep after a game. Don't think about mistakes you made you will do it in the next day during match analysis. Now
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5 you have to understand, that a game has been already played, so try to rest. After you have made an analysis of the game in the next day, divide what is that you have to work on and improve in the next game and start working in that direction. It's important to remember that a match preparation consists of preparing yourself both mentally and physically. It's vital to start your preparations at the right moment not too late and not too early. Ideally you should start you preparation two days before the actual game. It's recommended that until that you are not thinking about it, doing other more current things. It is also not that good if you are thinking about a game only on the morning on a match day. What is mental preparation? You have to imagine yourself doing thing you need to do and imagine doing them well. For example, if you are a defender who's beginning attacking plays, imagine good sight of the pitch and making good pass to attacker. You should not be afraid, that there is going to be something that you will do badly during a game. No one knows for sure, what will happen in the future. Your job is to do you best to achieve a better result. Then you will have no regret. There is another side of preparation to the game it's physical. You have to get your body in the best shape you can to the moment of a kick-off. This is not only training (let your coach worry about that). This also involves a good sleep and eating. For example, foods like pasta, potatoes and toast are high in carbohydrates and will help give you the energy to play at your peak, so make them part of your pre-match routine. But don't eat this kind of food less than 3 hours before the game, because this type of food need some time to digest. It's also crucial that you take to the field well hydrated. Drink small portions of water of special sport drinks regularly right up until the action begins. Try not to overdrink, so you don't feel bad, just try to keep the amount of water in your body on the same level on the level, when you feel most comfortable. One of the big dangers, is that too much alcohol before a game will leave you dehydrated. This in turn reduces the ability of your muscles and mind to work effectively, which is why people often lack concentration and feel lethargic or stiff on a hangover. Alcohol also disrupts sleeping patterns. As it was said earlier the deeper the sleep the better in terms of preparation for futsal game, but too many drinks prevent you from getting into the deep slumbers during which you're most relaxed. Drinking and eating during play can help to replenish your energy levels. You'll often see professional futsal players take regular sips of isotonic sports drinks during breaks in the game. Research shows that, at all levels, the vast majority of
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6 goals in futsal are scored in the second half, both at professional and amateur levels. This is down to fatigue and lapses in concentration, so being able to last the distance is absolutely crucial to success. How to score in One on One situation? When your team has a very tough match, every opportunity is precious. Therefore in this kind of matches teams simply can not afford missing chances. And especially, when we are talking about one on one situations. And also especially when we are talking about futsal, where one on one situations are a rear case. This is a 100% chance to score a goal hard to imagine a better one, so it must be scored! Nevertheless it's a 100% chance, not always does a ball end up in the net as a result. Why so? Because it only looks easy to score when you are one on one. The truth is it's very hard. Every one on one situation is a little duel between a keeper and a striker. If you are up against the keeper in One on One situation, you have the following options: 1. Hit the far bottom corner. This is one of the best ways to score past a keeper in one on one situation. Important thing to remember is that a shot to the far bottom corner must be executed only if a you are going one on one from the flank, not from the middle. This is always the most unsecured area of the goal. 2. Hit a ball just near to the pivot leg of a keeper. There is no need to put all your strength in this shot, just make it precise and well executed. It's very hard for the keeper to react and get down in time to get a ball which is so near to his pivot foot. 3. Hit trough the legs of a keeper. In one on one situation a keeper tries to cut all the angles and cover every possible way of a shot, so usually he spreads his legs and hands wide. So a shot through the legs is very unexpected for a keeper even if this is an experienced keeper. This shot should be executed well there is no need to put all your strength into it, just hit the space between the legs of a keeper. 4. Fake a shot. This is also very effective. But it should only be done when a striker has some time to do it. It is not recommended to do it when a defender is just behind, because faking a shot will give a defender a time he needs to cover a striker. Nevertheless faking a shot is effective way to confuse a keeper a send him the wrong way. 5. Lob past a keeper. This is very rear to futsal, when a keeper is far enough out of the goal to make a successful lob past him. But these situations
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7 appear from time to time, so it should be mentioned here. When lobing past a keeper the most important thing to remember is that it's important to chose the right height and strength of the shot. Ideally a ball should be played about 1,5m above a keeper's head and lend on a ground not more that 1m from a goal line. Practice! 6. Use speed to go past a keeper. Opportunities to go past a keeper do not appear that often in futsal too, but they still do sometimes. If a striker is going on a good speed and a keeper is out of the goal enough, a striker should use his speed go past a keeper. For a keeper in this kind of situation will be difficult to turn around (facing his goal) to chase a striker. It's very important for a striker to stay calm and confident in one on one situation. In order to get a ball past a keeper a striker must be sure of what he is doing and have skills to do it. In order to master this you need to practice One on Ones on training more often. How to set your personal objectives and make improvement faster? Any sportsman has to have his personal objectives something he wants to achieve, something he wants to become. There are different levels of objective setting. First of all you have to decide, why you are in sport after all why are you doing what you are doing, is it something you will do to strengthen your health or the most important for you is to get popular or win titles. This knowledge will help you on your way, because you will always know, what is more and what is less important for your. Therefore you won't be getting into unnecessary processes and waste your time while doing things, that will not get you closer to achieving your objective. Your next step would be creating a "big picture" of what you want to become at the end of the road. Do you want to be rich, famous, the best in your sport etc. Decide what you want to achieve in sport. Create an image of yourself how you will look like, when you achieve your goals. Then you need to think of what are the methods to achieve your goals. For example, if you want to become the best futsal player in the league, one of your methods would be becoming a top scorer (or best defender) in the league etc. After you have decided what your methods are going to be, you have to come up with an action plan. For example, if you want to win an international futsal tournament, you have to get yourself in a team that is capable of doing it. Then you have to divide your action plan to smaller objectives. For example,
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8 improve your basic futsal skills, improve certain skills needed on your position, improving tactical knowledge, becoming stronger psychologically etc. After you have an action plan with small objectives, you have to put the plan into an action. Dont' hesitate. If you have a good plan, you should just get disciplined and start to achieve your objectives. Here are some goal-setting tips, that every sportsman should use to improve faster: each of your goals must be set in a positive manner for example Passing accuracy 90%, not Less bad passes; your goals should be precise. In order to do this, you have to make a deadline for any goal and use this of a precise result you want to achieve for example First team player until the beginning of the next season; you should be able to measure your goals in order to know, if you have actually achieved them for example First team player until the beginning of the next season first team place in the next 15 games; categorize your objectives by their importance which of thems you will try to achieve first, what of them last; put you goals on paper. It is important, because it will give you a clear picture. Don't write to much one A4 page is just enough; try to make your goal more concentrated and concrete, so you don't waste your time doing something that you don't really need that much; your goals should be realistic don't set a goal of becoming the best player on the planet in 6 month, for example. Such things usually take some time, you know. Make it 3 years, for example. This will give you some time and will take some stress from you (don't give yourself too much time also; otherwise you might lose your motivation). And if you will be going to achieving your objective faster, you can always correct your little strategy this is not a problem. Praise yourself! Don't forget to praise yourself the moment you have achieved every next goal. It can even be a simple thing fox example buying your favorite sweet, or going to the restaurant with your friends or a life partner etc. And if you achieve next big goal you can praise yourself with something bigger say, going for a trip. Praising yourself gives you a satisfaction of what you are doing, makes you feel you are on the right track this will give you a motivation to continue! How to cope with an injury? This rehabilitation is crucial to strengthen the areas surrounding the graft so that it does not fail. sportsmen may accept that injuries are part of their lives and may know how to deal with physical rehabilitation, but few are prepared for the emotional pain, fear and anger that also result from injury. sportsmen are used to being part of a team. When they are injured they are suddenly on their own. Their teammates will continue on but they now have a new job, physical and
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9 emotional rehabilitation of their bodies and much of the work will have to be accomplished on their own. Here is a quick look at the emotional process, that takes place, when someone is injured as similar to the five stages of grief. The first stage is denial. sportsmen by their very nature believe that they are superior physically and therefore do not accept the fact they can be injured. When an athlete realizes an injury is real his reaction may be to isolate and blame himself. Denial is followed by anger, particularly at himself for allowing the injury to occur. During the third stage the athlete tries to make bargains with coaches, trainers or God, such as if I spend 2 hours walking every day I can play again in 2 months. Very often these bargains are unreasonable dreams. The competitive athlete will now move to a period of depression, feeling sorry for themselves, withdrawing or simply giving up. This stage particularly can put an athletes rehab off track. To be successful an athlete must finally get to the acceptance stage when he realizes that the only way to handle the injury is to focus on his physical rehab which could result in returning to competition. The factors, that contribute the most to helping an athlete reach psychological acceptance and recovery, are education, social support, psychological skill training and goal setting; traits that many sportsmen use in their pre-injury training. Understanding the injury and their reaction to it helps sportsmen cope with the problems that naturally arrive along with the injury. Support and understanding of team mates, family and friends can also be a critical factor in recovery. Knowing and understanding how others have coped gives sportsmen mechanisms for starting to construct their own recoveries. While having social support, that listens and appreciates the seriousness of an injury is necessary, too much sympathy from family or friends can impair the athletes acceptance level which can slow or derail the recovery process. A study done by the Aristotle University of Thessaloniki, Greece concludes that psychological intervention techniques can aid significantly to the rehabilitation process. In particular, the goal setting process seems to have positive clout in the athletic injury recovery, in the attitude of the injured athlete, in the successful confrontation of the injury, in the recovery of confidence and in the adherence to the rehabilitation program. What you should know about the food? Dietary protein began to be consumed in the 1940s and muscle building results were found in resistance and strength training sportsmen. Protein intake is a part of the nutrient requirements for the regular athlete and is an important
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10 component of exercise training, because it can also aid in performance and recovery. Dietary protein intake for well-trained sportsmen should occur before, during and after physical activity as it is advantageous in gaining muscle mass and strength. However, if too much protein and amino acid supplements are consumed, it can be more harmful, than beneficial; health risks include dehydration, gout, calcium loss, liver, and renal damage and gastrointestinal side effects include diarrhea, bloating, and water loss. A bountiful protein diet must be paired with a healthy, well-rounded meal plan and regular resistance exercise. Yet, characteristics such as the type of exercise, intensity, duration, the carbohydrate values of diet, the individual's sex and age and also the amount of background training and training environment. Creatine may be helpful for well-trained sportsmen to increase exercise performance and strength in concordance with their dietary regimen. Also, the substance glutamine, found in whey protein supplements, is the most abundant free amino acid found in the human body. For well-trained and well-nourished sportsmen it is considered that glutamine may have a possible role in stimulated anabolic processes such muscle glycogen and protein synthesis. Other popular supplements studies done include androstenedione, chromium, and ephedra. The findings show that there are no substantial benefits from the extra intake of these supplements, yet higher health risks and costs. High energy supplements have shown to increase the performance of physical activity. A study done at the University of Texas saw a 4.7% increase of performance in 83% of participants after drinking Red Bull Energy Drink which was more intense than the compared placebo. The energy drink most dominantly increased the epinephrine and noreprinephrine (adrenaline and its precursor) levels and beta-endorphins in the blood than before consumption. Caffeine, carbohydrates and Vitamin B are factors that may have favored performance increase with no change in perceived exertion. Caffeine has been known since the 1900s and became popularly used since the 1970s when its power of masking fatigue became highly recognized. Similarly, the caffeine found in energy drinks shows an increased reaction performance and increased good feelings of energy, focus and alterness in quickness and reaction anaerobic power tests. In other words, consuming an energy drink with caffeine increases short time/rapid exercise performance (like short full-speed sprints and heavy power weight lifting.) Post-exercise nutrition is just as important, if not more important than preexercise nutrition as it pertains to recovery. Traditionally, sports drinks such as Gatorade and Powerade, are consumed during and after exercise because they effectively rehydrate the body by refueling the body with minerals and
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11 electrolytes. Gatorade was founded in the 1960s, when the University of Florida, Gainesville Gators improved their performance with Gator Aid. A drink was made of glucose and sucrose in water and helped the football players' performance. And by the 1970s, many other sports drinks of its kind had been manufactured. However, sports drinks lack protein. New studies in 2008 have found milk, especially skim milk and chocolate milk may be the new sports drink, as milk leads to protein the synthesis which boosts net muscle protein balance. Milk naturally contains many electrolytes, nutrients and other properties that help to make it a great post-exercise beverage. When compared to plain water or sports drinks, research suggests that chocolate milk is more effective at replacing fluids lost as sweat and maintaining normal body fluid levels. sportsmen drinking chocolate milk following exercise-induced dehydration had fluid levels about 2 percent higher (on initial body mass) than those using other post-exercise recovery beverages, allowing for prolonged performance, especially in repeated bouts of exercise or training. Differing conditions and objectives suggest the need for sportsmen to ensure that their sports nutritional approach is appropriate for their situation. Factors, that may affect an athlete's nutritional needs, include type of activity (aerobic vs. anaerobic), gender, weight, height, body mass index, workout or activity stage (pre-workout, intra-workout, recovery), and time of day (e.g. some nutrients are utilized by the body more effectively during sleep than while awake). Most culprits that get in the way of performance are fatigue, injury and soreness. A proper diet will reduce these disturbances in performance. The key is to get a variety of food, to get all the macronutrients, vitamins, and minerals. It is optimal to choose raw, unprocessed foods such as oranges instead of orange juice. Eating foods that are natural means the athlete is getting the most nutritional value out of the food. When foods are processed it normally means that nutritional value is reduced. Working for your victories! CEO of Futsal Internet College Artyom Samoylov

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