"Ban co tung bi cuon hut boi nhung pha xu ly ky thuat dieu luyen, nhung ban thang man nhan va bau khong khi cuong nhiet tren san bong? Neu cau tra loi la co, thi chao mung ban den voi the gioi cua nhung nguoi Ghien bong da. Niem dam me ay la ngon lua thoi thuc chung ta muon duoc xo giay vao san, nhung de thuc su tan huong va tien bo, viec trang bi nen tang ky thuat co ban la dieu khong the bo qua. Dung lo lang neu ban moi bat dau, hanh trinh nay khong he kho khan nhu ban nghi, chi can ban co su kien tri va mot lo trinh tap luyen hop ly.



Tai Sao Tap Luyen Co Ban Lai Quan Trong Voi Nguoi Moi Choi Bong Da?



Nhieu nguoi moi tham gia thuong nong voi muon thuc hien nhung ky thuat phuc tap hay nhung cu sut xa nhu sieu sao. Tuy nhien, giong nhu viec xay nha, nen mong phai vung chac thi ngoi nha moi dung vung duoc. Doi voi ghien bong da, ky nang co ban chinh la nen mong do.



Thu nhat, no giup ban kiem soat trai bong tot hon. Kha nang dan bong, chuyen bong chinh xac, va dung bong (control bong) muot ma se tao ra su tu tin rat lon khi ban tham gia vao tran dau. Thu hai, tap luyen co ban giup phong tranh chan thuong. Mot co the duoc lam quen voi cac chuyen dong the thao mot cach khoa hoc se it gap rui ro hon. Quan trong nhat, khi ban lam chu duoc ky thuat co ban, ban se co the tiep thu cac chien thuat phuc tap sau nay mot cach de dang hon rat nhieu.



Ba Tru Cot Cua Buoi Tap Luyen Co Ban Danh Cho Nguoi Moi



De bat dau hanh trinh ghien bong da cua minh, ban khong can qua nhieu dung cu phuc tap, chi can mot trai bong tot va mot khong gian du rong. Hay tap trung vao ba nhom ky nang cot loi sau day:



1. Ky Nang Kiem Soat Bong (Dribbling va Ball Control)



Day la ky nang song con. Mot cau thu gioi la nguoi co the giu bong dinh chat duoi chan du dang di chuyen.



Da bong trong pham vi hep (Toe Taps & Inside/Outside Touches): Dung mui chan cham nhe len dinh bong, sau do doi chan cham ben trong va ben ngoai mu ban chan de giu bong co dinh. Thuc hien dong tac nay lien tuc trong vong 3-5 phut. Bai tap nay giup ngon chan va mat ca chan ban tro nen linh hoat hon.

Dan bong bang ma ngoai va ma trong (Inside/Outside Foot Dribbling): Chay cham rai trong mot khu vuc nhat dinh (khoang 10x10m), su dung lien tuc ma trong va ma ngoai cua ca hai chan de day bong di theo hinh ziczac hoac vong tron. Nho giu bong o khoang cach gan, chi cach chan mot buoc chan.

Ky thuat dung bong (First Touch): Day la ky nang vo cung quan trong. Khi mot qua bong duoc chuyen den, cach ban khong che no ngay lan cham dau tien se quyet dinh pha xu ly tiep theo. Tap nhan bong bang long ban chan, dua bong nhe nhang ve phia truoc hoac sang hai ben de chuan bi cho dong tac tiep theo.



2. Ky Nang Chuyen Bong Chinh Xac (Passing Accuracy)



Bong da la mon the thao dong doi, va chuyen bong la ngon ngu giao tiep tren san.



Chuyen bong bang long ban chan (Inside of the Foot Pass): Day la duong chuyen co ban va chinh xac nhat. Dung doi dien voi mot muc tieu (vi du: hai chiec non hoac mot buc tuong), tap chuyen bong nhe nhang nhung chac chan. Quan trong la phai nhin vao muc tieu truoc khi chan tiep xuc bong va duoi thang co chan sau khi chuyen xong (follow-through).

Tang khoang cach: Sau khi da quen voi viec chuyen gan, hay tang dan khoang cach giua ban va muc tieu. Co gang giu bong lan tren mat dat, tranh de bong bay bong khong can thiet.



3. The Luc Nen Tang va Tang Toc (Fitness Foundation)



Du ky thuat co tot den dau, neu thieu the luc, ban se nhanh chong bi ""hut hoi"" khi cuoc choi dien ra.



Chay nuoc rut ngan: Tap chay nuoc rut 10-20m roi di bo hoac chay cham ve vach xuat phat. Lap lai 8-10 lan. Bai tap nay mo phong cac pha but toc trong tran dau.

* Bai tap Agility (Su linh hoat): Su dung cac bac thang nhanh (hoac tuong tuong ra cac bac thang) de tap cac buoc chan nhanh, nhac goi cao. Dieu nay giup cai thien kha nang doi huong dot ngot.



Len Ke Hoach Tap Luyen Thong Minh Cho Nguoi Ghien Bong Da



De viec tap luyen khong bi nham chan, hay chia buoi tap thanh cac phan ro rang. Vi du, mot buoi tap 60 phut co the duoc phan bo nhu sau:



1. Khoi dong (10 phut): Chay nhe, xoay khop, thuc hien cac dong tac gian co dong.

2. Ky thuat kiem soat bong (20 phut): Tap trung hoan toan vao cac bai tap Dribbling.

3. Ky thuat chuyen bong (15 phut): Thuc hien cac bai tap chuyen bong voi do chinh xac cao.

4. The luc va ket thuc (10 phut): Tap cac bai chay tang toc hoac chay ben nhe.

5. Gian co (5 phut): Gian co tinh de phuc hoi.



Hay nho rang, viec ghien bong da se tro nen y nghia hon khi ban thay minh tien bo tung ngay. Dung ngai thu thach ban than va kien tri voi nhung bai tap co ban nay. Khi ban da tu tin voi cac ky nang nen tang, ban se thay minh san sang hon rat nhieu de tham gia vao cac tran dau thuc te va dong gop nhieu hon cho doi bong cua minh. Chuc cac ban luyen tap hieu qua va luon giu duoc ngon lua dam me tren san co!"

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