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action plan - endurance, strength, flexibility speed and agility.

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Action plan Through out my portfolio I aim to carry out skill's and fitness tasks. The type of fitness training I am doing will be endurance, strength, flexibility speed and agility. There are a number of ways I can test and train. The area of fitness, times trained and activity are listed in the table below: Component Time Activity Endurance 2 times a week (1-5) 3 times a week (6-10) Cardiovascular One a week Gym classes Once a week Tread mill, cross trainer, rower Strength Once a week Resistance training Twice a week Weights Speed and agility Once a week Fartlek (speed play) Once a week Speed training Our aerobic capacity is also know as cardio respiratory endurance or stamina. It's the ability of our heart and lung to cope with actives over a long period of time strenuous activies , using the whole body to keep our active muscles supplied with energy and removing waste. The better our aerobic capacity is the longer we can do our activity for. To improve aerobic capacity it takes regular heart rate of between 60- 80 % of our maximum heart rate for a minimum of 12 minutes increasing up to 40 minutes. Professional athletes and performs will work in excess of an hour 4 times a week on aerobic capacity. ...read more.


Left and right footed Slide tacking Week 1,3,6,8 Playing against and opponent get the player to run with the ball then time slide tackle. Improving timing and technique also working out the right power for each tackle. Beating a player A rectangular shape made out with cones get to opposite side you start on. Beating the player and stopping the ball on the opposite side. Incorporating tricks to make more space as well as improving positional play and improving confidence, I will do a test to check progress from week one, five and ten. Week 1 Cardio vascular test: I completed the bleep test The test is made up of 23 levels where each level lasts approximately one minute. Each level comprises of a series of 20m shuttles where the starting speed is 8.5km/hr and increases by 0.5km/hr at each level. On the tape/CD a single beep indicates the end of a shuttle and 3 beeps indicates the start of the next level. The test is conducted as follows: I reached level 14 Speed test To test my fitness I did 4 x 60m sprint then had a minute rest between then a recorded my times and found the average. Sprinting is important as in a match situation I may need to sprint from my penalty area to the other to support the strikers. ...read more.


shooting Weights Body pump class Fartlek training for endurance Match Rest day Cool down stretching Stretching Steady swimming Dynamic cool down Steady jog and stretching Cool down Activity Time Intensity/ reps Tread mill 15minutes 8 Rower 15minutes 8 Stepper 8minutes 6 Quadriceps leg extender 57.5kg 3x8 Hamstrings leg curler 40kg Calf raises 57.5kg Bicep curls machine 32kg Triceps extenders machine 32kg Pectoral fly 57.5kg Back pull downs 40kg Back extender 40kg Free weights 12kg Evaluation I found performing in the match hard because of having tight muscles from endurance training on the Friday. Rather then having a rest day after the match I will have it before. I stayed at the same level at the gym for every thing except free weights, which I increase to 12kg. The reason I stayed at the same level is I found it difficult last week and this week the frequency of my training was progressed Match We won our match 2-1 I played 90minutes My stamina was ok although my legs ached from Friday I felt more confidence using my body to protect the ball. Possible physiological due to doing more training. I got an assist with a long ball over the top I felt as though I could of made a bigger impact on the game if I could run fast so I will incorporate some activities for this next week. ...read more.

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