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INTRODUCTION

Futsal is a form of sport same as soccer however instead of playing on soccer grass field,
the activity is played on smaller hard court and usually indoors. "Futsal" started in 1930 when
Juan Carlos Ceriani, a teacher in Montevideo, Uruguay, created a version of indoor football for
recreation in YMCAs. This new sport was originally developed for playing on basketball courts,
and a rule book was published in September 1933. Football was already highly popular in the
country and after Uruguay won the 1930 World Cup and gold medals in the 1924 and 1928
Summer Olympics, it attracted even more practitioners. Futsal is played between 2 teams of five
players each including a goalkeeper on each team. A small space court for futsal means requires
less distance action however requires high level of ball control, skills, technique and formations
that determines the ball possession and scores. It may look easy as it is played on small space
however, this sport requires great amount of stamina, improvisation, creativity and technique as
the actions in the court are faster than a regular football field. And because of that unlimited
substitutions are legal and permitted. The game duration is 20 minute per half.
2. PHYSICAL FITNESS COMPONENT

2.1. CARDIOVASCULAR ENDURANCE

Cardiovascular endurance is the efficiency of heart, blood vessels and lungs to deliver
oxygen rich blood throughout the whole body from the air we breathe. In other terms, the
respiratory performance reacting to physical activities that is done. The more oxygen is
transferred in the body system, the longer the activity can be performed. For example, an
expert marathon runner can run a great amount of distance while an average citizen can run
lesser the distance and worn out easily. The reason why is, the amount of training towards
respiratory efficiency such as running a treadmill periodically and intensely on a daily basis
improves the heart rate. Your heart is a muscle. Therefore, working it makes it stronger. A
stronger cardio-vascular system means more capillaries delivering more oxygen to cells in
your muscles. This enables your cells to burn more fat during both exercise and inactivity.
Below shows the type of Cardiovascular Endurance training that can be done.

I. Cycling

Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs
all get a workout. You will breathe deeper, perspire and experience increased body
temperature, which will improve your overall fitness level. The health benefits of regular
cycling include increased cardiovascular fitness. Riding a bike must be done as fast as
possible if want to improve cardiovascular fitness. This fitness depend how speed was ride
such as riding slower than 10mph will burn more calories as walking at 3.5mph. If speeds
greater than 10mph, heart rate will climb and muscles will start demanding more oxygen
and energy. So, cardiovascular and respiratory systems respond to the task.

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II. Running

Running regardless outdoors or indoors increase heart and lung capacity, while resistance
+program can help you to maximize your endurance. Here are some of the most well-
known endurance training programs that improves cardiovascular endurances.

 Long slow distance training.

Long, slow distance training is the most common type of endurance training and
the foundation for marathon runners, long-distance cyclists, and other sports that
demand long, sustained steady energy outputs. It is also the easiest form of
endurance training for new or novice exercisers.

 Pace Training
Pace or tempo training consists of training at a steady, but fairly high intensity;
just slightly higher than "race pace" for a shorter duration, usually 20 to 30
minutes at a steady pace.

 Interval Training
Interval training consists of short, repeated, but intense physical efforts (3 to 5
minutes followed by short rest periods). Interval training is a great opportunity to
mix in resistance activities, such as calisthenics along with short bursts of cardio

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 Circuit Training
Circuit training consists of a series of specific exercises performed for a short
duration and rotated through in quick in succession with little or no rest in
between. Traditional circuit training routines include both strength training and
endurance exercise and can be customized to meet any athlete's training goals.

 Fartlek Training
Fartlek training combines some or all of the other training methods during a long,
moderate training session. During the workout the athlete adds short bursts of
higher intensity work with no set plan; it's up to how the athlete feels.

 Strength Training
Strength training sessions performed once a week can help to improve your
endurance. Aim to include 30 to 40 minutes of resistance exercises each week.

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2.2 MUSCULAR STRENGTH

Muscular strength is defined as the maximum amount of force that a muscle can exert
against some form of resistance in a single effort and also according to the American
Council on Exercise (ACE), muscular strength is the ability to generate the maximal
amount of muscle force a particular exercise. For example, the number of push-ups you
can do in one minute depends in part on your muscular strength. The more strength training
done the more muscle you build to perform greater effort output. Strength training
improves both the size of your muscle fibers and the ability of your nerves to communicate
with the muscles. As your muscles get bigger with resistance training they also become
more coordinated and better able to perform movements that require strength. Here are the
examples of muscular strength training.

I. Weight Lifting

Weight training is a type of strength training that uses weights for resistance. Weight
training provides a stress to the muscles that causes them to adapt and get stronger,
similar to the way aerobic conditioning strengthens your heart.
For best results, consider these basic weight training principles:

 Proper technique
Work with a trainer or other fitness specialist to learn correct form and technique.
Even experienced athletes may need to brush up on their form from time to time.

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 Lift up a dumbbell in count 10 times (1 set) and rest around 2 minutes. Muscular
need rest after forced given. It can give drastic muscular pain.

 Warm up
Cold muscles are more prone to injury than are warm muscles. Try brisk walking
or another aerobic activity for five or 10 minutes before lifting weights.

 Do a single set of repetitions

Theories on the best way to approach weight training abound, including countless
repetitions and hours at the gym. But research shows that a single set of exercise
with a weight that fatigues your muscle after about 12 to 15 repetitions can build
muscle efficiently in most people and can be as effective as three sets of the same
exercise.

 Use the proper weight

The proper weight to lift is heavy enough to tire your muscles after about 12 to 15
repetitions. You should be barely able to finish the last repetition.

 Improvise, adapt and overcome

For beginners, normally they find themselves that they are able to lift only a few
pounds. That is normal. Once the muscles, tendons and ligaments get used to weight
training exercises, progress follows. Once you can easily do 12 to 15 repetitions or
more with a particular weight, gradually increase the weight.

 Take time to rest

To give your muscles time to recover, rest one full day between exercising each
specific muscle group. You might choose to work the major muscle groups at a
single session two or three times a week, or plan daily sessions for specific muscle
groups.

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II. Calisthenics

Calisthenics is a term describing physical training involving body movement that is more
or less grounded around one spot and involves little to no equipment. In other terms it is
an exercise using own body weight against gravity that can end up building muscle
resistance.
 Timed Hangs
With hands facing away from your body, grab hold of a pull-up bar, keeping your
abs tight. Hang with straight arms and feet off the ground for 10 seconds.
Think about internally rotating your shoulders and pressing them down (not letting
them up around your neck) to set your shoulder blades. Focus on using your back
muscles to keep shoulder blades (scapula) in a level position. Repeat 5 times.
 Scap-up
Hang from a pull-up bar with hands facing away from body and feet off the ground.
Press shoulders down and gently squeeze shoulder blades together. Release back to
a normal hang with shoulder blades level and apart. Repeat 15 times.
 Full Pull up
Take an underhand grip on the bar, and perform as many pull-ups as possible.
Progress to taking an overhand grip with palms facing away from your body. Aim
for 3 sets with 2-minute rests in between.

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2.3 MUSCULAR ENDURANCE

Muscular endurance is the ability of a muscle or muscle group to do repeated contractions

against a less-than-maximum resistance for a given period of time. This is in contrast to
muscular strength, which is the greatest amount of force that a muscle or muscle group
can exert in a single effort.

I. Pushups

A push-up is a common calisthenics exercise beginning from the prone position. By raising
and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and
anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior,
coracobrachialis and the midsection as a whole. Push-ups are a basic exercise used in
civilian athletic training or physical education and commonly in military physical training.
In other term, it is a physical exercise in which lie flat with face toward the floor and try to
push a body with arms while keeping legs and back straight.

 Perform a short warmup before performing any fitness.

 Begin in a pushup position on hands and toes with hands shoulder-width apart and
elbows fully extended.
 While keeping a straight line from the toes to hips, and to the shoulders, lower your
upper body so your elbows bend to 90 degrees.
 Push back up to the start position. That is one rep.
 Continue with this form and complete as many repetitions as possible without
breaking form.

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II. Plank

Planks are exercises for strengthening your stomach and back muscles. They involve
holding your body straight and horizontal with your hands or elbows and toes or knees on
the floor. In other terms, it is an exercise that involves maintaining a position similar to a
push up for the maximum possible time.

 Drop down to your forearms if desired. You can stay up on the palms of your hands
if you want, or you can drop down onto your forearms to make the plank a little
more challenging. This variation is called the dolphin plank pose.
 Make sure to keep your spine straight and your bottom down, as with the regular
plank pose. Direct your face and eyes towards the floor as you hold the pose.
 Breathe for three to five breaths as you hold this pose.
 When you are finished holding your dolphin plank, get back onto your hands and
knees so that you can move into child's pose. You can either drop down onto your
stomach and then rise up onto your hands and knees, or you can move back up into
a plank on your palms and then get onto your hands and knees.

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2.4 FLEXIBILITY

Flexibility is the range of motion of joints or the ability of joint to move freely. It also refers
to the mobility of muscle, which is allow for more movement around the joints. Range of
motion is the distance and direction joint can move while mobility is the ability to move
without restriction. In other terms, Flexibility is the range of motion in a joint or group of
joints or the ability to move joints effectively through a complete range of motion.
Flexibility training includes stretching exercises to lengthen the muscles

I. Hip Flexor Stretch

Hip Flexor are a group muscle near the top of your thighs that are key players in moving
lower body. It’s focusing hips, quads, hamstrings and gluteus.

 Start in a kneeling position, then bring your left leg forward into a lunge position
so it should be at a 90 degree angle and your right knee should be flat on the ground.
 With your hands on top of your left knee, lean your hips forward and hold for 15 –
30 seconds. Then bring your left knee back to starting position.
 Repeat the cycle to the left leg then back to right continuously.

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II. Pidgeon Stretch

A pidgeon stretch is a form of stretching involving the lower part of the body where one of
the leg is folded inwards while the other is stretch to the back. The stretch will benefit
towards stretches your glutes and groin.

 Start on your knees and step your left foot forward. Lower your left knee to the
back of your left wrist, keeping a 90-degree bend in your knee.
 Let your right leg lie straight on the mat behind you. Press both hips forward and
lift your chest.
 Hold for 30 seconds to 1 minute on each side. Hold around for 15-30 seconds and
slowly turn head forward again.
 Repeat the cycle.

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2.5 AGILITY

Agility or nimbleness is the ability to change the body's position efficiently, and requires
the integration of isolated movement skills using a combination of balance, coordination,
speed, reflexes, strength and endurance. Agility is the ability to change the direction of the
body in an efficient and effective manner.

I. Hurdle Drills

Using either 6- or 12-inch hurdles (these can be cones, yoga blocks or whatever you have
on hand), set five to 10 hurdles up in a row, parallel to each other. Moving laterally, start
by going over the first hurdle with a high step and pausing in a stork stance before moving
back to the starting position. Then move over the first two hurdles, pause and go back to
the start. Continue this until all five to 10 hurdles have been traveled count your hurdles
out loud (both ascending and descending numbers) and remember to pause on one leg
before moving back to the beginning. Also, don’t forget to switch directions. When you
become more advanced, speed up the hurdle steps and take out the pause.

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II. Plyometric Box Drills

Plyometric box drills are a great way to build explosive power and foot speed. A plyometric
box is a padded or unpadded cube that is anywhere from 14 to 36 inches in height

 For step-ups, start by standing in front of the box. Step up onto the box with one
leg, then bring the other leg up as you straighten both legs. Step back down and
repeat on the opposite side for one rep. Repeat 10 times for one set. Complete three
sets Place a hands behind your head so thumbs are behind ears (Don’t lace fingers
together).
 For lateral stepovers, start by standing to the side of the box. Step laterally onto the
box with one leg, then bring the other leg up so that you’re standing on top of the
box. Step down with one leg, then bring the other leg down to the ground. Continue
for one set of 10 reps. Complete three sets.
 For box jumps, start by standing in front of the box. Jump up onto the box, landing
with both feet. Jump back down from the box, then immediately jump back up.
Continue of one set of 10 reps. Complete three sets.

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2.6 BALANCE

Balance training involves doing exercises that strengthen the muscles that help keep you
upright, including your legs and core. These kinds of exercises can improve stability and
help prevent falls.

I. Sumo Squat With Outer Thigh

This exercise strengthens your lower body and forces the core to engage while improving
your balance
 Start in a wide stance, feet turned out 45 degrees.
 Bend at your knees and hips to lower into a sumo squat. Keep your torso upright.
 As you stand, extend one leg and the opposite arm. Hold and pulse your leg up 2 to
3 inches three times.
 Put your leg back down to start position and repeat.
 Alternate sides for 12 reps.

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II. Leg Raise

This exercise have two type which is back raise and side raise. This is balancing training
exercise which target the iliopsoas because the abdominal muscle are used isometric to
stabilize the body during a motion. This exercise also often used to strengthen the rectus
abdominal muscle and the internal and external oblique muscles.
 Stand adjacent to a chair, keeping your back straight and holding onto the chair as
a support. Lift one leg and keep the other rooted to the floor. It is your initial
position.
 Keep the leg straight, and extend it to the side as far as you can and hold it in that
position for 5-10 seconds. Then lower the leg back to the original position, crossing
the other leg.
 Repeat the motion 5-10 times, and increase the range over time.

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2.7 POWER

Power is the ability to move weight with speed. Being strong does not always translate to
being powerful. For example, a strong lower body can do a heavy squat slowly, but it
can't necessarily generate the power to do the same lift with speed.

I. Plyometric Pushup

Begin in standard push-up position with feet hip-width apart and arms slightly wider than
shoulder width. Preparatory phase: Begin to quickly lower the body, as in a standard push-
up, three-quarters of the way down.

 Upward phase: Explode by pushing through the floor to drive the body upward until
the hands leave the ground, while keeping the feet on the floor.
 Downward phase: Land softly by catching the body back into starting position with
the elbows slightly flexed. Regress by performing from a kneeling position or
progress by elevating the feet off the floor.

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II. Triceps dip

Exercises the muscles of the back upper arms, chest, and shoulders.

 Put a chair with armrests up against a wall. Sit in the chair and put your feet
together flat on the floor. Lean forward a bit while keeping your shoulders
and back straight. Bend your elbows and place your hands on the armrests
of the chair, so they are in line with your torso. Pressing downward on your
hands, try to lift yourself up a few inches by straightening out your arms.
Raise your upper body and thighs, but keep your feet in contact with the
floor. Pause. Slowly release until you’re sitting back down again. Aim for
eight to 12 repetitions. Rest and repeat the set. Variation: If you don’t have
a chair with armrests, sit on the stairs. Put your palms down on the stair
above the one you are seated on. Press downward on the heels of your hands,
lifting your body a few inches as you straighten your arms. Pause. Slowly
release your body until you are sitting back down again. Aim for eight to 12
repetitions. Rest and repeat the set

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2.8 REACTION TIME

Reaction time or response time refers to the amount of time that takes places between
when receive something to when respond to it.
I. Passing Drill

This exercise refers when a ball going to pass each other depend technique of pass and
kick. Here several passing drill such as “Stop and Shield”, “Stop and Push”, “Drag
Across”, and “Drag Outwards”.

II. Catching Drill

This exercise just like passing ball but little different because receiver will learn how to
get a ball. The receiver also turns back a ball on the feeder and awaits their instructions.
When the feeder gives the command to go left, right, above (a head) or center (into the
player body) the receiver must quickly turn around and be prepared to receive the ball. It
necessary taking two or three step but fast response in preparation to receiving the pass.

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2.9 SPEED
Speed is the ability to move quickly across the ground or move limbs rapidly to grab or
throw. Movement speed requires good strength and power, but also too much body
weight and air resistance can act to slow the person down.

I. Sprint Practice

Sprinting is running over a short distance in a limited period of time. It is used in

many sports that incorporate running, typically as a way of quickly reaching a target or
goal, or avoiding or catching an opponent.

 Pick a distance (100 meters is a good starting point).

 Gradually accelerate over the first 40 metres until you reach your top speed (10s)
 Maintain that speed for approximately 20m and gradually decelerate until you stop
at the 100m line.
 Repeat the whole set time over time and record each set to see improvements.

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II. Sprint Endurance

Speed-endurance is the ability to prolong the amount of time where a near maximal speed
can be maintained. During activity such as this, accumulation of blood lactate disturbs the
excitation-contraction coupling and cross-bridge formation. The muscle's mechanical
properties are disturbed, resulting in a decrease in force production, peak force and
velocity. Speed-endurance training can improve the clearance rate of lactate and reduce
early lactate formation. Speed endurance is crucial to a multitude of athletes and a lack of
it will result in reduced sports capability.

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2.10 COORDINATION

Coordination in fitness means balance is the ability to stay upright or stay in control of
body movement, and coordination is the ability to move two or more body parts under
control, smoothly and efficiently.

I. Jump Rope Drill

A tool used in the sport of skipping/jump rope where one or more participants jump over
a rope swing so that it passes under their feet and over their heads in period time (60s).

Forward Jump is jump over the rope with both feet on every revolution, swinging the
rope forward. Side-to-Side is jump a few inches to your left as you swing the rope. Then
to your right. Get into a rhythm. Backward Jump is swing the rope backward for each jump.
Single-Leg Jump-Left is jump on one foot; land softly. Single-Leg Jump-Right is jump on
the other foot.

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II. Dribling

Dribbling a small ball as you would a larger basketball is more unpredictable with the size
of the ball necessitating changes in how hard you hit.
The distinct speed you need to maintain the right angles requires a good amount of practice
and perseverance.
Practice dribbling with one hand and switching back and forth between both hands. Play
with different speeds, and dribbling closer to the ground or further away from it. There are
many possibilities here.

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3. INFORMATION OF FUTSAL

3.1 ATTACKING STRATEGIC

I. The 3 second Rules

The area of futsal court quite small than football field. Their only 5 players can
participate for each team. The game only 40 minutes to play. Thus, players shall play as
role when their got a ball with playing 3 second rules in order avoid opponent come to
seize a ball. Figure above shown example when defenders got a ball, defenders must pass
to swinger in 3 second rules and lastly a forward easier make a score. The players also
must be move randomly to free area when don’t have the ball.

II. Technical counter attack

This exercise is used to develop quick counter attacking with quick combination play and
interchanging of position. Quantity of passes, players dribble, speed or tempo play,
coordination and of course team work gives a huge roll.

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3.2 DEFENDING STRATEGIC

I. Keep Out Opponents in Danger Areas

In order to score a goal, players shall take a chance come close into danger zone means
goal keeper zone. Figure as shown a danger zone that an opponent can’t close that zone.
But several player also need professional how to blocking an opponent to come that zone.
First of all, a player should try to block an opponent side or better angle of opponent that
their seeing clearly a goal-side.

II. All Players as Defenders

Dispute each other’s in team were commonly happen but can give big impact because
their learned how to solve this misunderstanding. The striker should be defender and the
defender also must play role as striker. If one of them can’t afford this role, the defender
going outnumbered. It’s depends on situation where a ball handed. If an opponent

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 handing a ball, every player should mark each of the opponent. This is an effective
defensive way to make an opponent handing a ball in short time.

3.3 TRAINING AND DRILL IN FUTSAL

In fact, game will improving when the player start proper futsal training and drills. It’s
refers futsal is physically demanding. The players need keeping up trained good sense of
reflection and observation. The player body will automatically be ready moving fast and
change a direction instantly. Here have 5 step of training and drills such as:

I. This drill focuses on dribbling and carrying technique. Its helps a player to move faster
whilst still keeping control of the ball. In this drill players use one ball between the
entire lines. The first person they then carry the ball away from the original position
and dribble it back.

II. This drill is mainly focused on passing. It requires the player to give strong, well-aimed
passes to other members of the group. This drill requires 4 people arranged in a
rectangular shape. The ball is passed from the X at the start to the player directly in
front of it (move 1), it is then passed back to the original holder (move 2). The ball
then gets passed diagonally to the other pair standing parallel (move 3). This then
repeats itself with the other pair (move 4, move 5). It then gets passed back to the
starting position, for the drill to be repeated. It is important to trap the ball, as it is
passed to you. This improve ball control and the quality of the pass in the end.

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3.4 BASIC SKILLS

I. Touch skills

Although ‘touch’ is a relatively broad term, it is most often used to describe the technique
involved in controlling and retaining possession of the ball. Whether this is achieved
through a ball-trap, a one-touch pass or a dribble, it involves the player remaining in
charge of the ball – and not the other way around.
The average player takes around three times more touches in a game of futsal. In
addition, there are fewer players and much less space to work in, so players need to
concentrate on keeping the ball and weighing up their options in a split second. The best
futsal players can combine touch and quick thinking to create openings, retain possession
and frustrate the opposition.

II. Short Passing

There was a time when the long-ball game defined football in England, but those days are
fast becoming just a distant memory. However, there is no doubt that young English
players still have some way to go before replicating the incredible short passing game of
their counterparts in Spain.
The use of a smaller, heavier ball in futsal promotes the short game. Balls can’t be lofted
over the heads of defenders in the hope of landing at the feet of a striker. Instead, short
passes along the ground are required – often with very little room for error. Moreover,
these passes need to be delivered with pace, which helps players to develop their touch
and control.

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3.5 COMMON INJURY (PREVENTATION & TREATMENT)

Injury in sports is considered normal in any kind of sports. Mostly sports tend be
physically demanding that requiring bodies to endure many forms of stress and trauma.
That’s why taking care of self very important while engaging in sport. Even injury or
negative impact happen, there are several common injury should be prevent and
treatment such as:

I. Ankle Sprain

A sprained ankle is an injury that occurs when you roll, twist or turn your ankle in an
awkward way. This can stretch or tear the tough bands of tissue (ligaments) that help hold
your ankle bones together.
Ligaments help stabilize joints, preventing excessive movement. A sprained ankle occurs
when the ligaments are forced beyond their normal range of motion. Most sprained ankles
involve injuries to the ligaments on the outer side of the ankle.
Treatment for a sprained ankle depends on the severity of the injury. Although self-care
measures and over-the-counter pain medications may be all you need, a medical evaluation
might be necessary to reveal how badly you've sprained your ankle and to determine the
appropriate treatment.

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II. Hamstring Strain

Acute hamstring strains are common in all face paced running sports. It frequently occurs
during mid- stride of a sprint. Prevention centres around warming up well, and focusing on
strengthening of your hamstring muscles through weighted exercises. Like ankle sprains,
a previous hamstring strain is a big risk factor of sustained a second one, so proper
rehabilitation of the hamstring when you first strain it is extremely important.

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There are two preventions that can avoid injury happen to each above mentioned.

I. Ways to prevent and treat ankle sprain

In the day sport season, make sure players have a good physical condition. Which
means player need to stick fitness program that incorporate aerobic exercise, strength
training and flexibility. However, if the injury occurs, apply ice directly to the foot to
prevent bigger swollen and wrap with gauze tightly to the foot.

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II. Ways to prevent Hamstring Strain

Player always involved warm up and stretch especially groin, hamstring, quadriceps
and calf muscle. Warm up with jogging for five minute is encouraged and slowly do
some dynamic stretching such as do a bench or side way bench. If the injury occurs.
Follow the steps below
 Rest the leg. Avoid putting weight on the leg as best you can. If the pain is
severe, you may need crutches until it goes away. Ask your doctor or physical
therapist if they're needed.
 Ice your leg to reduce pain and swelling. Do it for 20-30 minutes every three
to four hours for two to three days, or until the pain is gone.
 Compress your leg. Use an elastic bandage around the leg to keep down
swelling.
 Elevate your leg on a pillow when you're sitting or lying down.
 Take anti-inflammatory painkillers. Non-steroidal anti-inflammatory drugs
(NSAIDs), like ibuprofen (Advil, Motrin) or naproxen (Aleve, Naprosyn) will
help with pain and swelling. However, these drugs may have side effects, such
as an increased risk of bleeding and ulcers. They should be used only short
term, unless your doctor specifically says otherwise.
 Practice stretching and strengthening exercises if your doctor/physical therapist
recommends them. Strengthening your hamstrings is one way to protect against
hamstring strain.

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