IntrODuCtIOn OF FOOtBaLL

Football is a family of team

sports that involve, to varying
degrees, kicking a ball to score
a goal. Unqualified, the
word football normally means the
form of football that is the most
popular where the word is used.
Sports commonly
called football include association
football (known
as soccer in Australia,
Canada, South Africa, the United States, and sometimes in
Ireland and New Zealand); Australian rules football; Gaelic
football; gridiron football (specifically
American football, arena football, or Canadian
football); International rules football; rugby league football;
and rugby union football.These various forms of football
share, to varying degrees, common origins and are known as
"football codes".
There are a number of references to traditional, ancient, or
prehistoric ball games played in many different parts of the
world.Contemporary codes of football can be traced back to
the codification of these games at English public
schools during the 19th century, itself an outgrowth
of medieval football.The expansion and cultural power of
the British Empire allowed these rules of football to spread to
areas of British influence outside the directly controlled
Empire. By the end of the 19th century, distinct regional
codes were already developing: Gaelic football, for example,
deliberately incorporated the rules of local traditional football
games in order to maintain their heritage. In 1888,
the Football League was founded in England, becoming the
first of many professional football associations. During the
20th century, several of the various kinds of football grew to
become some of the most popular team sports in the world.
FOOtBaLL GrOunD mEaSurEmEnt
 tYPES OF GrOunD
 ARTIFICIAL TURF FOOTBALL FIELDS:
Nowadays, it is difficult to imagine the development
of modern football
without artificial turf
football fields. Modern
and high-quality artificial
turf football fields can
offer many advantages
over the natural grass
football fields, such as
greater durability and
thus extension of the possible lifespan, lower
maintenance costs and easier maintenance.

We are an official representative of FieldTurf, which

is the global leader in development and production
of innovative artificial turf systems. FieldTurf
artificial turf rolls are 4 m wide, however the length
is manufactured according to the optimal layout for
each project.

FieldTurf artificial turf can be found in the training

centres of world's most famous football clubs such
as: Manchester City, Arsenal, FC Barcelona, Real
Madrid, Juventus etc.
 HYBRID GRASS FOOTBALL FIELDS:
Hybrid grass football
fields offer the best
football playing surface
currently available as they
combine the best from
both worlds. This new
technology is becoming an
industry standard for all
major professional football stadiums and high-
quality training centres around the world.

Hybrid grass football field technology offers 95%

natural grass football field that allow more playing
hours and quicker recovery of the field. Natural
grass football field can be upgraded with hybrid
technology in as little as 5 days.

 NATURAL GRASS FOOTBALL FIELDS:

Natural grass football field
does not visually differ
much from other grassy
areas we encounter in our
everyday life. However, its
specific use indicates that
in order to create quality
natural grass football field
we must build it
professionally and in a specific way.

It requires quality preparations including the

construction of proper drainage system and optional
additional systems for irrigation and heating. Then it
is important to choose the correct grass type.
 SIGnS OF rEFrEE

 ADVANTAGE (PLAY ON): Hold a

hand or both of your hands up
(like in above images) so
everyone can see you allowing
advantage.

 DIRECT FREE KICK:Hold a hand

up and point to defending goal.

 INDIRECT FREE KICK:Raise

your hand up to indicate an
indirect free kick.
 CORNER KICK: Point to the
corner arc using your hand.

 GOAL KICK:Point your hand

to the goal area of defending
team.

RED AND YELLOW CARD:Show

the yellow or red card facing the
player who is the card for.

 PENALTY KICK:Point your hand

or your finger to the penalty
mark.
 GEnEraL anD SPECIFIC EXErCISES
FOr FOOtBaLL
Football is a very dynamic sport that requires a combination
of technique on the ball, tactical knowledge of the game,
mental focus/concentration and a very strong physical
body to allow you to endure 90 minutes of a grueling game
(fight) to earn the 3 points.

1) STAMINA DRILLS FOR FOOTBALL:

 SHORT INTERVAL SPRINTS

Short interval sprints are training sessions where you
alternate between bursts of
anaerobic loads in a short period,
followed by longer recovery
periods. An example is combining
a quick 30-second sprint with a
4.5-minute mid-tempo jog during
training. Short-interval sprints are
particularly important for strikers and wingers.

 HILL SPRINTS
Hill sprints are uphill bursts that
strengthen cardiovascular stamina
and leg strength. These sprints
demand maximal effort on
inclines, which pushes you to your
limits for improved performance
and endurance.
 BEEP TEST
The beep test is a standardized
aerobic fitness test with timed
intervals and increasing intensity. It
measures cardiovascular endurance
and agility, both crucial for assessing
your fitness levels.

 SHUTTLE RUNS
Shuttle runs are agility drills requiring
rapid changes in direction over short
distances. These runs enhance
lateral movement, speed, and
anaerobic capacity—all vital for
improving your performance.

2)ENDURANCE-FOCUSED DRILLS:
Soccer is one of the most endurance-demanding sports
in the world. You must cover vast distances, while
maintaining high-quality techniques, for more than 90
minutes. Here are 2 essential endurance-focused
football drills.

 FARTLEK TRAINING
Fartlek training, a Swedish term
meaning “speed play”, is a type of
interval training that combines
continuous running with altering speed
intervals. It combines different heart
rate zones, tapping into aerobic and
anaerobic systems, to build your fitness
for a soccer match.
 LONG DISTANCE RUNS
Long-distance running involves
running over distances at a
steady, moderate pace,
typically from 5 kilometers to
marathons and beyond. Soccer
players run 7 to 11 kilometers
every match, meaning long-
distance runs are critical for
elite performance. Midfielders
often run the most distance—up to 12km—so long-distance
runs are integral.

 FOOTBALL-SPECIFIC STAMINA DRILLS:

Although it’s important to do endurance-focused drills, it’s
important these drills must be football-specific. Here are 4
football specific drills to focus on:

 FOOTBALL CARDIO CONDITIONING WORKOUTS

Cardio for football includes rope jumping, rowing, cycling,
swimming, and running. For the exercise to be effective, you
should complete 30-50 minutes daily to increase stamina.
You should also cross-train to build balanced fitness levels.

 FOOTBALL STRENGTH TRAINING

Strength improves football players’ performance. By building
your strength, you can do short-distance sprints, change
directions, jump actions, and accelerate better in the field,
which is particularly important for midfielders.
 InJurIES CauSED BY FOOtBaLL

1. Hamstring strains
Hamstrings are the muscles that run
from the bottom of your buttocks to
the backs of your knees. Symptoms
of a hamstring strain usually include
a sudden sharp pain at the back of
the thigh, often while running or
performing a high kick or a fast,
stretching movement.

2. Muscle strain
Muscle strains are common among
football players. Also called a pulled
muscle or a torn muscle, the most
common muscle strains occur to the
hamstring muscles and quadriceps at
the front of the thigh.
3. Rotator cuff strains
The rotator cuff supports the arm at the
shoulder joint. Four muscles make up
the rotator cuff, and these muscles are
essential for stabilizing the joint.

Symptoms of a rotator cuff strain

usually include pain that develops
suddenly in the shoulder. Some people
experience a tearing sensation. Pain can be severe and
radiate down your arm.

4. Ankle sprain
Ankle sprains are very common
injuries in sports. Symptoms of
ankle sprains can vary from mild to
severe. A football player may
continue training or playing with a
mild sprain, but an athlete who
plays with a severe injury may
further injure the ankle or
significantly slow down recovery
from the ankle sprain.
PrEVEntIOn FrOm InJurIES In
FOOtBaLL
 Protective equipment
The best way to reduce the risk of football injuries is to make sure
players wear the right protective equipment, including:

 helmet
 shoulder pads, hip pads, tail pads, knee pads
 pants (one piece or shell)
 thigh guards
 mouth guard with a keeper strap
 athletic supporter
 athletic shoes or cleats (check with your league to see what’s
allowed)
 eye protection
 If your child wears eyeglasses, make sure their glasses are
made with non-shattering glass or safety glass. Contact lenses
are also OK to wear.
FOOtBaLL SPOrtS PErSOnaLItIES
anD tHEIr aCHIEVEmEntS
1.CRISTIANO RONALDO

Cristiano Ronaldo dos Santos Aveiro;

born 5 February 1985) is a Portuguese
professional footballer who plays as a
forward for and captains both Saudi Pro
League club Al Nassr and the Portugal
national team. Widely regarded as one
of the greatest players of all time,
Ronaldo has won five Ballon d'Or
awards,a record three UEFA Men's
Player of the Year Awards, and four
European Golden Shoes, the most by a European player. He
has won 33 trophies in his career, including seven league titles,
five UEFA Champions Leagues, the UEFA European
Championship and the UEFA Nations League. Ronaldo holds
the records for most appearances (183), goals (140) and
assists (42) in the Champions League, most appearances (25),
goals in the European Championship (14), international goals
(130) and international appearances (207). He is one of the few
players to have made over 1,200 professional career
appearances, the most by an outfield player, and has scored
over 890 official senior career goals for club and country,
making him the top goalscorer of all time.
2.LIONEL MESSI

Lionel Andrés "Leo" Messi;

born 24 June 1987) is an
Argentine professional
footballer who plays as a
forward for and captains both
Major League Soccer club
Inter Miami and the Argentina
national team. Widely
regarded as one of the
greatest players of all time, Messi has won a record eight Ballon
d'Or awards, a record six European Golden Shoes, and was
named the world's best player for a record eight times by
FIFA.Until 2021, he had spent his entire professional career with
Barcelona, where he won a club-record 34 trophies, including ten
La Liga titles, seven Copa del Rey titles, and the UEFA
Champions League four times. With his country, he won the 2021
Copa América and the 2022 FIFA World Cup. A prolific goalscorer
and creative playmaker, Messi holds the records for most goals
(474), hat-tricks (36), and assists in La Liga (192). He has the
most international goals by a South American male (108). Messi
has scored over 800 senior career goals for club and country, and
the most goals for a single club (672).
3.SUNIL CHETRI

Sunil Chhetri (born 3 August

1984 in a Pahari Kshatriya
family) is an Indian
professional footballer who
plays as a striker or a winger
and captains both Indian
Super League club
Bengaluru FC and the Indian national team . Popularly known as
Captain Fantastic , he holds the third position for most goals in
international matches among active players, after Cristiano
Ronaldo and Lionel Messi .He is both the most capped player and
the country's top international association football goal scorer. He
is also the all-time top goalscorer for the Indian national team,
with 72 national goals in 112 appearances. Sunil Chhetri was
named an 'Asian Icon' by the AFC on his 34th birthday.
4.RONALDO NAZARIO

Ronaldo Luís Nazário de Lima;

born 18 September 1976),
known as Ronaldo or Ronaldo
Nazário, is a Brazilian former
professional footballer who
played as a striker. He is the
owner of Brasileiro Série A
club Cruzeiro and owner and president of Segunda División club
Real Valladolid. Nicknamed O Fenômeno ('The Phenomenon')
and R9, he is considered one of the greatest players of all time.
As a multi-functional striker who brought a new dimension to the
position, Ronaldo has been an influence for a generation of
strikers that have followed. His individual accolades include being
named FIFA World Player of the Year three times and winning
two Ballon d'Or awards.
WOmEnS In FOOtBaLL FrOm InDIa

1. Ashalata Devi

Loitongbam Ashalata Devi (born 3

July 1993), known as Ashalata
Devi, is an Indian professional
footballer who plays as a defender
for the Indian Women's League
club Gokulam Kerala and captains
the India women's national
team.Devi is considered one of the
finest defenders from Asia.

2. MANISHA KALYAN
Manisha Kalyan (born 27
November 2001) is an Indian
professional footballer who plays
as a forward for Cypriot First
Division club Apollon and the
India women's national
team.She won the 2020–21 AIFF Women's Emerging
Footballer of the Year and the 2022–23 AIFF Women's
Player of the Year awards. She is the first Indian footballer to
play in the UEFA Women's Champions League.