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Four types of training and how they could help me improve for football.

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Mini-Task Four - A Training Analysis Fartlek Training For most field sports, and especially football, Fartlek training is one of the most popular and effective methods of training and is easily adapted to suit the fitness level of the individual. Fartlek training is a continuous exercise, but the intensity and type of exercise is varied. For example, a running session could include jogging for 1 minute, sprinting for 20 seconds, then fast walking for 30 seconds and then the process is repeated. Terrain changes can also be included like running on sand or going uphill. Fartlek training is a useful training method for me for football as there are constant changes in pace in any match throughout. ...read more.


Having good cardiovascular fitness will prevent the performer from getting out of breathe or being tired as easily. To improve my own performances through continuous training I could set myself longer routes or give myself a time to finish in, making sure I maintain the same intensity throughout and not slow down. This will make my continuous training for efficient by maintaining the same intensity. Interval Training Interval training is a method that involves explosive bursts of high intensity work. The high intensity work is alternated with rest or very low activity. It is both an anaerobic and aerobic workout. This training method is very popular for sprinters but is also used by footballers too. An example of interval training is sprint and walk back. ...read more.


Weight/Strength Training Weight training is purely anaerobic work. It is done by adding resistance to certain movements to make the muscles involved stronger. This method is used by all footballers as it has very useful benefits to them. Three examples of weight training for footballers would be leg press, leg extensions and leg curls. These workouts concentrate on the quadriceps, hamstrings and gluteus maximus muscles. The stronger these muscles are, the stronger the performer will be able to kick the ball when taking a free kick or shooting in open play. Another benefit footballers would get from having stronger legs is the reduced risk of muscle injury. To improve my own performance through weight training I could add more weight but reduce reps. With good routine this will make my leg muscles stronger and should be able to get more power when kicking the ball and reduce muscle injuries. ...read more.

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