QUARANTINE TRAINING

Hello Everyone, I know it has been a long time since I posted a blog but now I will try to write more often. Due to the current conditions around the world almost everyone is stuck at home or not allowed to leave their places of residence. During this time, it is essential to maintain your physical fitness and remain fit as it will help you all continue your sports journey coming out of quarantine or lockdown. For this article, I will mention a few key skills a sportsman should maintain or improve while at home and hopefully you all will try to focus on these.

Key Concepts in Preparing for Agility and Change of Direction ...
  • AGILITY
    • What is it?
      • Agility essentially means the ability to move quickly and easily and is extremely important while playing football or any other sport for that matter as it decreases your reaction time, helps your coordination, increases focus, and will also help your speed.
    • How can it help you?
      • It can help you in football by helping you change direction quickly, hence aiding you in switching from defense to offense immediately or vice versa. This will help in counter attacks and also judgement whether you are a forward or a defender by helping you cope up with your opposing player, thus allowing effective tackles or key possessions.
    • Drills
      • Some drills for agility at home are quick ins and outs, front and back. Ladders are also effective so ladder drills will also help. Acceleration and deceleration drills will increase agility, so sprints and reaction deceleration drills should be attempted.
      • At home this will be tough but doing things like rotations around a cone in one spot while random stimuli cause you to change direction from clockwise to anti-clockwise will help your agility. Please be free to make creative agility drills at home and let me know.

Strong Shoulders: The 5 Best Shoulder Strengthening Exercises
  • STRENGTHENING
    • The most obvious sort of workout people think of at home is strengthening and it is quite true.
    • How will it help you?
      • Working on different body parts will strengthen them and give you a more physical advantage over players. Developing muscles will also make you less prone to injuries helping you play more consistently.
    • Drills
      • While working out you have to make sure you are working on your whole body and not focusing on only a single part like your legs. Every muscle is essential while playing, even the most unexpected ones.
      • Every day pick one muscle and work on it vigorously. Using weights and dumbbells will increase the effectiveness of drills. There are multiple exercises to strain each muscle online so you can search some up.
What Is Flexibility? | The Science of Flexibility for Yogis - Yoga ...
  • FLEXIBILITY AND BALANCE
    • What is it?
      • Although these qualities may seem minor they play a bigger role while playing than expected. People I have seen who are very stiff are not able to play to their full potential.
    • How will it help you?
      • Being more flexible has multiple benefits like making you less prone to injuries, giving you less pain, and enhancing your performance.
      • Balance on the other hand helps your coordination and ability to react to sudden changes of direction, both of which can help in agility and ball movement.
      • These help while playing football as it will provide more balance while heading or receiving the ball while flexibility will improve tackling, hence giving you an advantage over players
    • Drills
      • Flexibility can be increased by intensive stretching or even doing certain styles of yoga such as the Yin or Hatha style. Yin Yoga is a slow-paced style of yoga as exercise, incorporating principles of traditional Chinese medicine, with asanas (postures) that are held for longer periods of time than in other styles (as written in Wikipedia) while Hatha Yoga is also similar. Other means include Pilates and Tai Chi too.
      • Increasing balance can be done by increasing core strength and also by Tai Chi which is an internal Chinese martial art practiced for both its defense training, its health benefits and meditation (as written in Wikipedia).
Do not forget to rest after hard work! #quote #development ...
  • REST AND RELAX
    • This time does not mean you have to exhaust yourself everyday. You should consider this time to rest, relax, and recharge your batteries. Rest is always important as it helps you recover from fatigue and other health problems
    • Take 1-2 days of rest a week and treat yourself to a cheat meal too. It is essential to slow down and rejuvenate so that you can be completely ready once this lockdown and quarantine is over.

I hope you all have enjoyed reading this and I hope this blog has given you a sense and direction to adding fitness in your daily routine during these scary times. Alongside this you can take up a constricted diet so that you do not consume too many calories and carbohydrates. These tips are not only restricted to one sport but are applicable to any sport one wants to pursue, so my request to all of you is to share this article within your own athletic community and spread this as much as possible. Please check up daily because I will try to be writing much more often. Be free to write any creative drills you have created down in the comments. Stay safe and until next time, goodbye!

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