ExRx.net

that's kinda a weird way to do it, you can do both at once pretty easily.

yes, but i'm still injured at the right foot and want to be on the safe side to get fit til pre season starts :). and gaining muscle + losing fat at the same time is dificult for me. but i already got some advice in another thread

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"his hands can't hit what his eyes can't see" - muhammad ali

Well, they need to be on their toes for the whole match because it helps to reduce the power of the punch. You don't receive punches, you just need to fall down when somebody is near you

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Don’t run if you can walk, don’t walk if you can stand, don’t stand if you can sit,
and if you sat, might as well lie down and take a nap.

if you're injured then fair enough. Just remember though that losing fat is all diet, and eating properly can ony be a good thing regarding your strength goals

yeah, i just found out in a time when i was injured fot half a year, i was gaining muscle mass on the upper body, but i couldn't workout the lower body. that resulted in less speed on the pitch. or maybe the injury is the main factor of the speed i lost, i rly dunno.

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"his hands can't hit what his eyes can't see" - muhammad ali

Stretching what? Why?

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

i got a very big hamstring inflexibility. and i think that this causes some occasional pain in lower back and knees. how long does it take to reach a good flexibility? i'm doing 4x3 sets for every leg now 5 times a week. is this okay?

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"his hands can't hit what his eyes can't see" - muhammad ali

Static stretching has a controversial reputation these days. It's questionable if it actually is the best method to correct mobility issues.

I'd recommend you to keep stretching, but also include the following:
- SMR, aka soft-tissue work. Also a bit unresearched method, but many claim it works (Myself included). Take a tennis ball, lacrosse ball, foam roller, a pipe, rolling pin...Pretty much just something you can roll you hamstring into. Go back and forth for 30s-60s or tens of reps. Put object to floor, apply pressure and roll the hamstrings from knee to hip or other way round. You could work on glutes as well, since they also contribute to hip extension. And the bottom of your foot. Rolling the bottom of your foot usually gives you a small increase in hamstring flexibility due to funny physiotherapical things.
- Dynamic stretches and Full-ROM exercises. Get the full range of motion with your hamstrings for short movements. There are several hamstring stretches and exercises. That of course given that your leg is alright with this. Feel free to use as much weight as possible on clean, full range of motion. Dynamic stretches don't obviously need any load.
- Read the article Robert posted on this forum today. It's from Eric Cressey, he knows stuff.

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Prove the impossible!

big thx, i will try this!

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"his hands can't hit what his eyes can't see" - muhammad ali

Also, keep in mind that often people think that their hamstrings are tight, when really the problem is tight quads and anterior pelvic tilt, pulling the hammies into a tight position. So often it's really the quads that need work, and not the hammies.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

You have to use nut rations and make your self mentally strong , also eat such a things having vitamins in large quantity

to become faster?

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"his hands can't hit what his eyes can't see" - muhammad ali

To become wiser.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Step 1 ) put on shoes you can run in

step 2) find track

step 3) Run 100 meters as fast as you can 5 times with 30 to 60 seconds rest in between

step 4) run 50 meters as fast as you can 5 times with 30 second rest

step 5) count out a 10 meter by 10 meter square. start at bottom right of square. Sprint to top right, side step to top left, back step to bottom left, side step to bottom right. Do this 20 times.

I have this drilled into my head from when I used to go to sleepaway soccer camp for about 5 years in a row every summer.

Except that doesn't train actual maximal speed effort. That trains more of the lactic energy system and speed endurance.

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Prove the impossible!