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Elite Performer 3

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Elite Performer 3 Training Programme I will write a training programme for Patrice Evra the Manchester United FC left back, within the programme I will refer to their fitness regime, dietary requirements and his competition entry. Once complete I will review the programme and provide an action plan for further improvements. Training programme - for start of the English Premiership season 07/08 * Elite Performer - Patrice Evra * Long term SMART target - play 30 matches in all competitions by end of season * Mid term SMART target - improve cardiovascular. Run 10k in 35-38mins by July 1st * Short term SMART target week 1 - improve cardiovascular. run 5k in 18-24mins * Short term SMART target week 2 - improve crossing accuracy. Cross 20 out of 30 balls into the 6yard box. * Short term SMART target week 3 - run 10k in 40-44mins. * Short term SMART target week 4 - Cross 25-30 out of 30 balls into the six yard box. Patrice Evra will cross 30 balls from the circle and aim to land all 30 balls into the 6yard box marked by the arrow. The four week programme will consist of 28 days, I will now allocate each day with the appropriate type of training. Day Activity Technology Time 1 - * Aerobic/cardiovascular * Positional technique Treadmill, heart rate monitor Video analysis 10.00-12.00 14.00-17.00 2 - * Crossing + set pieces * Weight session - - 10.00-12.00 15.00-17.00 3 - * Swimming Heart rate monitor 10.00-12.00 4 - * Flexibility * Aerobic/cardiovascular - Treadmill, heart rate monitor 10.00-12.00 14.00-16.00 5 - * Resistance work * Crossing + set pieces Weight machines, Dyna band - 10.00-12.00 14.00-16.00 ...read more.


Patrice will arrive at 14.00 at the club where we will watch the whole game on player cam with Patrice Evra this way we can focus on positioning for the whole 90mins and on and off the ball. After the game we will go over the game with Patrice picking out his strengths and weaknesses of the game so he knows what he needs to do to improve for the next game. We will then recap on some of the weaknesses on the tape and go over where he could have been to prevent an attack happening. For this day I will also include a nutritional plan for Patrice Evra that he can stick to for the match day. 4. Day 22 Friendly Derby County V Manchester United - competition. The game kicks of at 17.15 so Patrice will have the morning and afternoon to relax and prepare for the game. In the morning he will have a well balanced breakfast for example, cereal, toast and a glass of water or juice with a piece of fruit. This will set Patrice up for the rest of the day, for lunch he may have a sandwich and fruit or a bowl of pasta with meat or fish with an energy drink. It is important that the lunch is not to close to the event 2 hours before would work perfectly, a banana also works well as a snack 1hr before the game and gives out extra energy. Patrice will arrive at the ground at 16.15 to get changed, team talk and warm up. ...read more.


23 Change day for fitness/skill tests Patrice had an evening kick off friendly where he played 90mins of fast paced football and to assess him on his fitness the morning after was a mistake as he was not able to prove his full potential, so the day should be moved to where he has had a quiet previous day example after rest day. 26 More free sessions during the 4 weeks I feel the free session worked really well and allowed Patrice to choose something he wanted to do and this helped to avoid tedium and boredom which would keep his mind of the programme. Technological developments The main technology used to aid performance was heart rate monitors, they gave us Patrice's resting and working heart rate so we knew if he was able to perform and take part in the training programme safely and to full effect. Another piece of technology that was vital for the programme and aiding Patrice Evra's performance was video analysis, we were able to record previous games and spend an evening going over the strengths and weaknesses and slowing the video right down to pick out tiny faults to work on and improve. The cameras capture footage at 500 frames per second - nearly fifty times more information than the human eye, which works at around 12 frames per second. Another key technological development was the treadmill; it was important that Patrice could run the 10k in a controlled environment and know the exact speed to run at to reach his time. We could then use video analysis of his running technique in the gym and undertake all the appropriate tests such as blood pressure, peak flow and resting and working heart rate as easy as possible. ...read more.

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