How do U23 Vietnam players train?
Participating in the U23 Asian tournament, Vietnamese players train their physical strength with double rope exercises, jogging, weight lifting... along with a strict nutritional regimen.
More than a month before the tournament, coach Park Hang-seo and his colleagues applied a strict training and nutrition regimen for the players. Each day, the players have two physical training sessions, morning and afternoon, each session is one hour.
First, they do warm-up exercises for about 20-30 minutes. This exercise includes running in place, jogging, high thighs, twisting, stretching, straightening, and rotating the joints (knees, hips, shoulders, wrists, arms, ankles) clockwise and counterclockwise.
Warm-up exercises increase muscle temperature, increase heart rate, blood circulation and increase oxygen to muscles, stretch muscles... Thereby reducing the risk of injury when playing football.
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Vietnamese players warm up on the field before the match with Indonesia on the evening of March 24. Photo:Tung Dinh |
After the warm-up, there are physical exercises for the remaining 30-40 minutes. Each day, the players do one or more different exercises, including: double rope pulling, weight lifting, running, jumping jacks, abdominal exercises...
For example, when practicing with a double rope, players take turns pulling the rubber rope to the tightest, to create resistance for teammates to practice sprinting. This exercise helps increase muscle mass, especially developing the balancing muscle groups (Stabilizers) and opposing muscle groups (Antagonists), avoiding injuries. This is an exercise that helps the whole team get used to the man-marking tactics of opponents with superior physique and physical strength.
In the gym, players have to lift solid metal weights to strengthen their muscles, helping the body not to get tired when working at high intensity for a long time. Some other gentle cardio exercises such as pull-ups, rope throwing, and running on a treadmill affect the thigh and arm muscles, reduce excess fat, and make the body firm. Juggling exercises using body parts train the ability to control the ball easily, increase the flexibility of the knee, ankle, and hip joints, and help develop skills such as reflexes and quick improvisation in competition.
These physical exercises also help the body increase dopamine, serotonin, norepinephrine and acetylcholine (neurotransmitters). Therefore, players maintain good health and a comfortable playing spirit on the field.
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Players train in the gym on March 17. |
In addition to training, the players' diet is quite strict. Breakfast at 8am with ginseng drink, then sticky rice, white rice or eggs to fill the stomach. Lunch from 12pm, dishes are designed with all 5 nutritional groups: protein, fat, sugar, vegetables and dairy products, including: shrimp, fish, chicken, beef, green vegetables, along with fruits to supplement nutrition. Afternoon snack and dinner after finishing the training schedule.
Ginseng has the effect of increasing resistance, increasing the body's defense against harmful stimuli. Ginseng also helps the body reduce fatigue, increase thinking ability and physical strength thanks to its medicinal properties that support the process of inhibition and excitement of the cerebral cortex, and quick recovery.
At 8pm on March 26 at My Dinh Stadium, Hanoi, the Vietnamese team will meet the Thai team in the U23 Asian qualifiers. After two matches, the Vietnamese team has won all matches (Brunei and Indonesia) with 3 points, ranking second to last in the second group.
