제1장 축구경기에서의 헤딩의 중요성 ?15
?헤딩, 축구경기에서 왜 중요한가? ········································································· 17
?헤딩 경쟁이 일어나는 상황··················································································· 20
?헤딩의 귀재들······································································································ 22
제2장 헤딩의 4대 요소 ?29
?헤딩하려는 의지··································································································· 31
?시각 능력············································································································· 33
1) 보는 개인기··································································································· 33
⑴ 킥 포인트별 볼의 이동 방향 ··································································· 34
⑵ 볼의 무게중심을 보는 개인기의 중요성···················································· 35
2) 시력에 대한 이해··························································································· 36
⑴ 시력의 정의와 종류·················································································· 36
⑵ 시력과 운동수행능력················································································ 39
⑶ 시각 능력 향상 방안················································································ 44
a. 시력 회복 운동···················································································· 45
b. 안구 운동기························································································· 46
c. 시력 교정 수술···················································································· 47
⑷ 시력 보호에 도움이 되는 습관································································· 47
3) 헤딩 임팩트 순간 볼 자세히 보기································································· 48
?도약력················································································································· 51
1) 신체는 어떻게 운동을 수행하는가? ································································ 54
⑴ 골격 구조································································································· 54
⑵ 파워·········································································································· 55
⑶ 엔진(Engine) ····························································································· 55
⑷ 에너지······································································································ 56
⑸ 제어·········································································································· 56
2) 도약력 향상 방법··························································································· 56
⑴ 근육강화··································································································· 56
⑵ 줄넘기······································································································ 58
⑶ 아킬레스건 스트레칭················································································ 60
⑷ 박스 드릴 (box drill) ················································································ 65
⑸ 원뿔 트레이닝 (circular cone) ··································································· 67
⑹ 인터넷의 축구 카페나 홈페이지에서 배우기············································· 69
?헤딩 기술············································································································· 72
제3장 헤딩에 대한 이해 ?75
?헤딩의 코칭 포인트······························································································ 77
?유소년 헤딩 지도·································································································· 87
?헤딩의 종류·········································································································· 92
1) 도약 여부에 따라 ························································································· 92
⑴ 스탠딩 헤딩······························································································ 92
⑵ 점프 헤딩································································································· 93
① 스탠딩 점프 헤딩················································································ 94
② 런닝 점프 헤딩···················································································· 95
2) 볼을 보내는 방향에 따라··············································································· 96
⑴ 정면 헤딩································································································· 96
⑵ 방향 전환 헤딩························································································· 96
⑶ 백 헤딩····································································································· 98
3) 특수한 헤딩································································································· 100
⑴ 다이빙 헤딩···························································································· 100
⑵ 튀어 오르는 볼의 헤딩··········································································· 104
⑶ 헤딩으로 볼 컨트롤하기·········································································· 104
⑷ 수비 시의 헤딩······················································································· 104
?제공권의 구성 요소····························································································· 107
?헤딩과 뇌손상····································································································· 111
제4장 헤딩 연습 방법 ?115
?역동적이고 활발한 헤딩 연습을 위한 다양한 조건 만들기 ····································· 117
?헤딩 리프팅 연습 방법························································································ 121
?개인전술············································································································· 127
1) 1:1 헤딩······································································································· 127
⑴ 볼 던져 올리고 헤딩하고 받기······························································· 127
⑵ 두 손으로 잡고 있는 볼 헤딩하기·························································· 127
⑶ 던져 올린 볼 가능한 멀리 헤딩하기······················································· 128
⑷ 던져주는 볼 헤딩으로 돌려주기······························································ 129
⑸ 왼발 오른발 앞뒤로 바꾸면서 스탠딩 헤딩············································· 129
⑹ 반원으로 달리면서 헤딩하기··································································· 130
⑺ 아코디언 논스톱 헤딩 패스···································································· 130
⑻ 좌우로 달리면서 헤딩하기······································································ 130
⑼ 후퇴와 전진이 있는 3각 헤딩 패스························································· 131
⑽ 삼각형 대형의 콘을 활용하는 헤딩························································· 132
⑾ 삼각형 대형에서 헤딩············································································· 133
⑿ 헤딩 연결································································································ 133
⒀ 두 개의 원 안에서 헤딩 주고 받기························································· 136
⒁ 직사각형 밖에서 달리며 헤딩 주고 받기················································ 136
⒂ 5각형 대형으로 손잡고 자유롭게 헤딩···················································· 137
(16) 연속적인 백 헤딩················································································· 137
(17) 연속 릴레이 헤딩 패스········································································ 137
(18) 정사각형 안에서 2개의 볼을 사용하여 헤딩하기································· 138
(19) 헤딩으로 파트너 머리 위로 넘기기······················································ 138
(20) 이동하면서 헤딩 볼 주고 받기····························································· 139
(21) 엉덩이를 지면에 붙이고 헤딩하기························································ 139
(22) 콘을 돌아오면서 헤딩·········································································· 140
(23) 막대 밖으로 점프 후 다시 점프 헤딩하기············································ 141
(24) 민첩성 향상을 겸한 헤딩 연습····························································· 141
(25) 뒤로 물러나면서 점프 헤딩·································································· 142
(26) 뒤로 물러나면서 점프 헤딩·································································· 142
(27) 지면에 볼을 튕기고 튀어 오르는 볼에 점프 헤딩································ 143
(28) 튀어 오르는 볼에 대한 헤딩································································ 143
(29) 드로우 인한 바운드 볼에 대한 헤딩···················································· 143
(30) 쪼그려 앉아 볼 높이 던져 올리고 점프 헤딩하기································ 144
(31) 엎드려 있다 점프하면서 헤딩하기························································ 144
(32) 문전에서 던져주는 볼 헤딩 슛하기······················································ 144
(33) 번갈아 가면서 골문에 헤딩 슛하기······················································ 145
(34) 경쟁적인 런닝 점프 헤딩 ··································································· 145
(35) 경쟁적인 헤딩 선취·············································································· 146
(36) 엎드려서 헤딩하기··············································································· 146
(37) 코디네이션 후 헤딩·············································································· 146
(38) 크로스 바에 매단 5개의 볼에 대한 점프 헤딩····································· 147
(39) 균형을 유지하면서 여러 가지 헤딩하기··············································· 147
(40) 볼 주고 받기 : 헤딩과 인스텝 킥························································ 149
(41) 천천히 좌우로 달리면서 볼 되돌려주기··············································· 150
(42) 가슴 컨트롤 후 헤딩············································································ 150
(43) 앞구르기 후 헤딩················································································· 150
(44) 짐볼을 활용하는 헤딩·········································································· 151
(45) 한 발로 서서 헤딩하기········································································ 151
(46) 쉼 없는 헤딩 패스 연결······································································· 152
(47) 방해를 극복하고 헤딩 슛하기······························································ 153
(48) 헤딩으로 농구 림에 골인시키기··························································· 153
(49) 선수 모형 좌우로 달리면서 헤딩························································· 154
(50) 콘 좌우로 움직이면서 헤딩 후 전력질주············································· 154
(51) 골문 뒤에서 던져주는 볼 헤딩 슛························································ 155
(52) 측면 런닝 점프 헤딩············································································ 155
(53) 달리면서 점프 측면 헤딩하기······························································ 156
(54) 콘 사이를 지나면서 연속 점프 헤딩···················································· 157
(55) 헤딩 컨트롤 후 패스하기····································································· 157
(56) 몸 비틀며 헤딩하기·············································································· 157
2) 여러 명이 하는 복합적인 헤딩····································································· 158
⑴ 원 안에서 하는 집중적인 헤딩······························································· 158
⑵ 이어서 연속 헤딩하기············································································· 158
⑶ 재미 있는 헤딩 득점 경쟁······································································ 159
⑷ 높이를 높여가면서 헤딩하기··································································· 159
⑸ 좌우로 움직이면서 다양한 헤딩하기······················································· 160
⑹ 전력질주가 있는 헤딩············································································· 160
⑺ 센터 백의 공중 볼 걷어 내기································································· 161
⑻ 수비의 헤딩 연습···················································································· 161
⑼ 수비 뒤에서 헤딩하기············································································· 162
⑽ 1대 1 헤딩 슛························································································· 162
⑾ 공중 볼을 따라 들어가면서 헤딩 슛······················································· 162
⑿ 대각선으로 던져준 볼에 대한 헤딩 슛···················································· 163
⒀ 크로스와 헤딩 슛···················································································· 163
3) 다이빙 헤딩································································································· 167
⑴ 앉아서 헤딩하기····················································································· 167
⑵ 무릎 꿇어 앉아 헤딩하기········································································ 167
⑶ 모형 좌우로 움직이면서 다이빙 헤딩····················································· 168
⑷ 볼 던져 올리고 다이빙 헤딩 슛······························································ 168
⑸ 두 무릎 꿇고 상체 곧게 세워 다이빙 헤딩············································· 168
⑹ 측면 다이빙 헤딩하기············································································· 169
⑺ 골문 뒤에서 던져주는 볼 다이빙 헤딩 슛·············································· 169
⑻ 좌우로 이동하면서 다이빙 헤딩 슛························································· 170
⑼ 비스듬히 뒤로 물러나면서 다이빙 헤딩 슛············································· 170
⑽ 좌우로 던져주는 볼을 따라 잡아 다이빙 헤딩 슛··································· 171
⑾ 측면 니어 포스트 다이빙 헤딩 슛·························································· 171
⑿ 경쟁적인 다이빙 헤딩 슛········································································ 172
4) 놀이형(게임형) 헤딩····················································································· 172
⑴ 땅에 떨어뜨리지 않고 연속 릴레이 헤딩················································ 172
⑵ 방해를 이기고 헤딩으로 볼 소유하기····················································· 173
⑶ 4 : 1 볼 뺏기·························································································· 173
⑷ 3인 1조로 던지고 헤딩하기···································································· 174
⑸ 헤딩 게임································································································ 174
⑹ 헤딩으로 선수 맞히기············································································· 175
⑺ 방해를 극복하고 헤딩하기······································································ 175
⑻ 1:1 헤딩 슛 경쟁····················································································· 176
⑼ 2:2 헤딩 슛 경쟁····················································································· 176
⑽ 패스 후 돌아가면서 헤딩 슛 게임·························································· 177
⑾ 3:3 테니스 헤딩······················································································ 177
⑿ 3:3 헤딩 패스 후 헤딩············································································ 178
⒀ 6:6 헤딩 패스 후 헤딩 슛······································································· 178
⒁ 5:5 핸드볼 헤딩 슛················································································· 179
⒂ 6:6 헤딩 배구·························································································· 180
5) 헤딩으로 하는 볼 컨트롤············································································· 180
⑴ 가까운 거리(2m 정도)에 헤딩 볼 보내기················································ 181
⑵ 백 헤딩 후 떨어지는 볼 컨트롤 하기 ···················································· 181
⑶ 헤딩 컨트롤 후 사이드 발리 슛······························································ 182
⑷ 가까운 거리에서 헤딩으로 슛 어시스트·················································· 182
⑸ 공중 볼 컨트롤 후 슛············································································· 183
6) 벽을 활용하는 헤딩 연습············································································· 183
⑴ 가까운 거리에서 연속적인 헤딩······························································ 184
⑵ 좌우로 이동하면서 연속적인 헤딩·························································· 184
⑶ 목표물을 돌아오면서 연속 헤딩······························································ 185
⑷ 연속적인 45˚헤딩···················································································· 185
⑸ 슛보드를 활용하는 1:1 공중 볼 교환······················································ 185
⑹ 목표지점으로 이동하면서 연속적인 45˚ 헤딩·········································· 186
⑺ 벽을 이용한 방향 전환 헤딩 슛······························································ 186
⑻ 크로스 받아 목표지점에 헤딩 슛하기····················································· 187
⑼ 다양한 장거리 패스에 대한 헤딩 슛······················································· 187
7) 헤딩 패스····································································································· 188
⑴ 센터 서클 밖에서 주는 볼에 대한 헤딩 패스········································· 188
⑵ 반원형으로 달리는 동료에게 헤딩 패스·················································· 188
⑶ 센터링과 헤딩························································································· 189
⑷ 이동하는 동료에게 점프 헤딩 패스························································· 189
⑸ 좌우로 달리는 선수에게 정확한 점프 헤딩 패스···································· 190
⑹ 공간을 찾아 들어가는 동료 발에 헤딩 패스··········································· 190
⑺ 표적 선수에게 택배 헤딩 패스······························································· 191
⑻ 크로스와 헤딩························································································· 191
⑼ 정확한 장거리 헤딩 패스········································································ 192
⑽ 방해를 이기고 정확한 장거리 헤딩 패스················································ 192
⑾ 두 이동 목표에게 헤딩 패스··································································· 193
⑿ 수비수의 장거리 헤딩 패스···································································· 193
⒀ 5:5 경쟁적인 헤딩 패스·········································································· 194
8) 펜듈럼 볼을 활용하는 헤딩·········································································· 194
⑴ 펜듈럼 볼 만들기···················································································· 194
⑵ 펜듈럼 볼 헤딩 연습··············································································· 195
① 스탠딩 헤딩······················································································· 195
② 스탠딩 헤딩 후 볼 스톱하기······························································ 195
③ 측면 헤딩··························································································· 196
④ 점프 헤딩··························································································· 196
⑤ 도약하여 공중 볼 이마로 스톱하기···················································· 196
⑥ 점프해서 측면으로 헤딩하기······························································ 196
⑦ 다이빙 헤딩······················································································· 196
⑧ 제한된 방해 속에서 헤딩하기···························································· 196
?부분 전술··········································································································· 198
1) 크로스와 자유로운 헤딩 슛(수비가 없는 연습형) ········································· 198
2) 유리한 센터링 받아 경쟁적인 헤딩 슛························································· 198
3) GK가 없는 작은 골문 주변에서 헤딩 슛으로 끝나는 핸드볼······················· 199
4) 작은 경기장에서 헤딩 슛으로 끝나는 핸드볼··············································· 201
5) 방해와 크로스 그리고 헤딩 슛 경쟁···························································· 202
6) 헤딩 패스받아 헤딩 슛하기·········································································· 204
7) 숫적 열세에서 헤딩 득점 경쟁····································································· 204
8) 헤딩 어시스트 받아 먼 거리에서 헤딩 슛···················································· 205
9) 대각선 장거리 패스와 헤딩 슛····································································· 205
10) 드로우 인 받아 직접 슛 ··········································································· 206
11) 공격의 반대방향으로 경기를 전환······························································ 206
12) 한번에 올리는 크로스의 헤딩 슛································································ 207
13) 크로스의 선취 경쟁···················································································· 207
14) 측면 돌파 후 크로스와 헤딩 슛································································· 208
15) 두 골문에서 동시에 이루어지는 크로스와 헤딩 슛···································· 208
제5장 경기력 향상 방안 ?209
?월드 클래스 선수가 되기 위한 29가지 지침·························································· 211
?축구 재능이란 무엇인가 ? ··················································································· 223
?경기력 향상, 언제 어디에서 이루어 지는가? ························································· 232
?휴가 기간을 어떻게 활용할 것인가? ····································································· 241
?언제나 볼 1개를 가지고 다녀라! ········································································· 245
?선수들이여, 하루 빨리 감독 코치를 뛰어 넘어라 ! ················································ 248
?선수들이여, 자랑할 게 있나요? ············································································ 256
?선수 학부모 감독 코치에게 강력하게 추천하는 150 권의 책·································· 260
?매일 연습일지를 쓰자 ························································································ 269
??? 다시, 경기를 줄이고 개인기에 전력투구하라 ······················································· 278

이 책은 헤딩의 모든 것을 알려주는 한국 최초 유일의 헤딩 전문서이며 헤딩에 관련된 모든 자료를 집대성했다. 헤딩에 대한 다양한 이해는 물론 초등학생부터 국가대표팀에 이르기까지 지금까지의 단조로운 헤딩 연습에 경종을 울리고 구체적이고 체계적인 연습 방법을 제시한다.