why do you need muscular endurance in football
According to Gray Cook, physical therapist and founder of Functional Movement Systems in Danville, Virginia, muscular endurance and strength work together to produce quality performance and cannot be trained in isolation. Since football is an anaerobic sport, which requires short and powerful bursts of power and periods of short recovery, athletes must have both muscular strength and endurance to resist fatigue, avoid injury, and last longer in the game. Endurance and strength are the foundations to speed, agility and power, which are the sport-specific skills needed in football. To attain high levels of endurance, football players must have excellent stability and mobility. Stability describes your ability to control movement and maintain posture, and mobility equates to your freedom of movement. Stability and mobility are the foundations to all human movement. They work together to maintain posture, protect your spine and organs from injury, and allow for force production as you transfer work and energy from one body part to another -- punting, pushing an opponent, catching and then running. Lacking quality stability and mobility decreases the athletes' performance and increases the risk for injury. Muscular endurance is the ability to perform work for a long period of time. Not to be confused with aerobic endurance, muscular endurance refers to a muscles ability to maintain strength through repeated contractions over an extended period of time.
Muscular endurance training is often trained at short bouts of moderate to high-intensity exercise, with short periods of rest in between. Having good muscular endurance allows you to increase your capacity to train for longer periods of time in high intensities, resist fatigue, reduce recovery time and strengthen your cardiovascular system. It also increases the number of red blood cells and blood plasma in your circulatory system which increase the volume of blood being pumped by the heart. The number of mitochondria (energy generators in all cells) increases in the muscles, which increases the athletes' muscular endurance. Football players should not over-train themselves or they risk severe muscle soreness, strains, burnouts, and inflammation of joints from overuse. They should also work with a coach and an athletic trainer to gauge their progress and how much training they should do in-season and off-season. One type of training that football players do is super-setting, where they do two to three exercises that train different movement patterns consecutively without rest. When they are done with the exercises (counts as one set), they rest for one to two minutes before starting another set. As their muscular strength and endurance improve, the amount of work increases and the recovery decreases.
Endurance, strength and speed are all keys to good performance, but the combination of endurance and strength creates muscular endurance, allowing an athlete to perform multiple repetitions against resistance for a long period of time.
Sports such as distance running, rowing, cycling and-cross country skiing require significant muscular endurance. Understanding the importance of muscular endurance can lead you to better overall performance while participating in your sport. Strong, healthy muscles will help you go the distance, no matter which athletic event you participate in. Read more: The type of muscular endurance that you need to develop depends on which sport in which you participate. In many cases, athletes need to build more than one type of muscular endurance. Power endurance: Baseball players, sprinters, wrestlers, tennis players and freestyle swimmers all must producer powerful movements and repeat them time and again for success. Having power endurance means the athlete can create that necessary power with each movement. With training, power endurance can be converted into explosive power, which helps the athlete resist fatigue during these repetitive efforts. Short-term muscular endurance: Sports that require short, intense bursts of activity require an athlete to have short-term muscular endurance.
These sports include sprinting, football and soccer. With training, short-term endurance lets the players deal with fatigue and lactic acid build-up in the muscles. Long-term muscular endurance: Marathoners, rowers, basketball players and other athletes with games or races that last more than a couple of minutes at a time need long-term muscular endurance. When building this type of endurance, light loads are used so the player can continue to endure for a significant period of time. Push-ups and planks help build muscular endurance. Building endurance takes a more significant commitment than building strength, as it requires you to push your muscles over and over to build that endurance. However, boosting your strength is vital to improving muscular endurance. To work on both, do three to four times a week. These back-to-back style of workout tax your muscles, both in strength and in endurance. An example of a circuit workout might be: One minute of ab exercises, such as a crunch or plank; Repeat three times. One minute of a move might sound easy; however, you must do these back-to-back without any resting periodвthat means 9 straight minutes of pushing your muscles before you can take a break. This builds both strength and muscular endurance. Read more:
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