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post #1 of 11 (permalink) Old May 9th, 2005, 06:45 Thread Starter
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My Rehabilitation

In March I had a minor operation and couldn't do very much. Only on Saturday I managed to properly play a game, the missing link was put back into place again BUT my game went down.

Is there anything I can do to bring it up because:

My shooting accuracy has gone
My headers has gone
My short passing acuracy has gone

I would like to get to my best if not better is there anything I can do to make it go back to the old days??
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post #2 of 11 (permalink) Old May 9th, 2005, 10:46
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Firstly the real problem is not the injury but beliving your skills have 'gone' they haven't gone, you just abit rusty and just practice shooting headers and passing over and over aswell as other parts of your game and I see no reason why you can't get back to a good level.

You have to be positive, most of it is in the mind.
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post #3 of 11 (permalink) Old May 9th, 2005, 17:16 Thread Starter
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Thanx for your motivation as usual Faisal I'm now trying to play football as much as I can to get back into my rythym. Thanx once again.
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post #4 of 11 (permalink) Old May 9th, 2005, 18:09
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Quote:
Originally Posted by Umarnino
In March I had a minor operation and couldn't do very much. Only on Saturday I managed to properly play a game, the missing link was put back into place again BUT my game went down.

Is there anything I can do to bring it up because:

My shooting accuracy has gone
My headers has gone
My short passing acuracy has gone

I would like to get to my best if not better is there anything I can do to make it go back to the old days??
Umarino ....good luck
believe me , a good player is always a good player if he can keep up his fitness ...give it a month or a couple of weeks and u'll be back to where you were

don't worry about it ...like faisal said its not that they're gone ..its just a bit rusty

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post #5 of 11 (permalink) Old May 11th, 2005, 16:50 Thread Starter
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Fieldy have you got any methods to bring my fitness up??? Thanx for what you have previously said my friend from Reading .
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post #6 of 11 (permalink) Old May 11th, 2005, 17:52
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I agree; I reckon you're just a bit rusty from not having really played since March, plus there is likely some self-doubt that is interefering as well.
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post #7 of 11 (permalink) Old May 11th, 2005, 18:26
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Just run, and run.

After a few weeks, try and start doing some sprinting over short distances. If you don't have much space to train, i.e a garden, then just keep doing keep-ups with the ball, it helps with your feel of the ball.
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post #8 of 11 (permalink) Old May 11th, 2005, 18:40
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Quote:
Originally Posted by Umarnino
Fieldy have you got any methods to bring my fitness up??? Thanx for what you have previously said my friend from Reading .
Fitness=to be honest continous running is a no - no ( only appliable if you want to lose weight )
what ive learned from A level Pe ..is that interval traing would be the best idea to start with ...now for me to get scientific...Interval running enables the athlete to improve the work load by interspersing heavy bouts of fast running with recovery periods of slower jogging. The athlete runs hard over any distance up to 1k and then has a period of easy jogging. During the run lactic acid is produced and a state of oxygen debt is reached. During the interval (recovery) the heart and lungs are still stimulated as they try to pay back the debt by supplying oxygen to help break down the lactates. The stresses put upon the body cause an adaptation including capillarisation, strengthening of the heart muscles, improved oxygen uptake and improved buffers to lactates. All this leads to improved performance, in particular within the cardiovascular system.

arfter the basic fitnees is reached you really want to start working on your anaerobic fitness i.e SPEED

Week One
Mon (am) Strength Training General - (pm) 5 km steady run
Tue Endurance - 2 X 4 X 150 metres (23 to 30 seconds)
Recovery of 2 minutes/repetition and 5 minutes/set
Wed Strength Training General
Thu Endurance - 2 X 3 X 200 metres (30 to 40 seconds)
Recovery of 2 minutes/repetition and 5 minutes/set
Fri (am) Strength Training General - (pm) 5 km steady run
Sat Endurance - 2 X 3 X 250 metres (38 to 50 seconds)
Recovery of 2 minutes/repetition and 5 minutes/set
Sun Rest

Week 2
Mon (am) Strength Training General - (pm) 5 km steady run
Tue Endurance - 2 X 4 X 200 metres (30 to 40 seconds)
Recovery of 2 minutes/repetition and 5 minutes/set
Wed Strength Training General
Thu Endurance - 2 X 3 X 250 metres (38 to 50 seconds)
Recovery of 2 minutes/repetition and 5 minutes/set
Fri (am) Strength Training General - (pm) 5 km steady run
Sat Endurance - 2 X 3 X 300 metres (45 to 60 seconds)
Recovery of 2 minutes/repetition and 5 minutes/set
Sun Rest

Week 3
Mon (am) Strength Training General - (pm) 5 km steady run
Tue Endurance - 2 X 4 X 250 metres (38 to 50 seconds)
Recovery of 2 minutes/repetition and 5 minutes/set
Wed Strength Training General
Thu Endurance - 2 X 3 X 300 metres (45 to 60 seconds)
Recovery of 2 minutes/repetition and 5 minutes/set
Fri (am) Strength Training General - (pm) 5 km steady run
Sat Endurance - 2 X 3 X 400 metres (60 to 80 seconds)
Recovery of 2 minutes/repetition and 5 minutes/set
Sun Rest


The general principles for improved speed are as follows:

Choose a reasonable goal for your event, and then work on running at velocities which are actually faster than your goal over short work intervals
Train at goal pace in order to enhance your neuromuscular coordination, confidence and stamina at your desired speed
At first, utilise long recoveries, but as you get fitter and faster shorten the recovery periods between work intervals to make your training more specific and realistic to racing. Also move on to longer work intervals, as you are able
Work on your aerobic capacity and lactate threshold, conduct some easy pace runs to burn calories and permit recovery from the speed sessions
Work on your mobility to develop a range of movement (range of motion at your hips will effect speed) and assist in the prevention of injury


always increrse the intensity , frequency , timing and type so you don't hit a plateau ( brick wall ...dont improve)

Lot of Christians wear crosses around their necks. Do you think when Jesus comes back he's gonna wanna see a ****ing cross, man?
Bill Hicks

HOT GIRLS IN CHARLTON FORUM!!

Abuse other teams in the charlton forum - no holds barred
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post #9 of 11 (permalink) Old May 11th, 2005, 18:46
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This kid is like 11/12 year old right? You need to just play football and you will get your fitness back, obviously things like sprints/running swimming and riding your bike help but playing the game comes first at that age.
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post #10 of 11 (permalink) Old May 13th, 2005, 07:28 Thread Starter
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OK thanx
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post #11 of 11 (permalink) Old May 14th, 2005, 12:33
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Take A Ball And Start Doin Skills. The Only Way You Can Learn Them.
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