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I am planning and doing a five week training programme to improve aspects of my football. When I am playing football I play centre forward. I score the goals and also assist in goals by mostly holding the ball up

Extracts from this document...

Introduction

Purpose/aim of the programme. Personal fitness profile I am planning and doing a five week training programme to improve aspects of my football. When I am playing football I play centre forward. I score the goals and also assist in goals by mostly holding the ball up. I will be aiming to improve two aspects of fitness by the end of my training programme. One of these will be my stamina this is so I can keep going at my top level of skill through the full ninety minutes or if needs be extra time as well. The other aspect of fitness I will be training to improve is my strength this is so I can hold the ball up better when it comes to me and wait for my team to push up with me. Also keep the ball from my opposition by shielding the ball plus it will help me to push defenders about fairly and out strengthen them when I am one on one with my opposition chasing for the ball. My benefits from strength in football are I will be stronger on the ball, increases my injury avoidance, harder tackling, and more powerful shooting. My current fitness activities which I do are mostly to do with football; on Saturdays I play for Hull School Boys, on Sundays I play for Hedon Rangers, on Tuesday nights I train for Hedon Rangers and also on a Friday night I play for an indoor 6-a-side team, all of these are in football. I play centre forward for all of these teams. I also walk to school and go jogging three nights a week. I have no current injuries or health problems. Here are two different principles in sport, which will help me to plan my five week training programme; S.P.O.R.T and F.I.T.T. Specificity- the Specificity principle simply states that your training should be specific to your goals. ...read more.

Middle

5 minutes light jogging on the treadmill. ? 5 minutes dynamic stretching. ? I will do all my lifts i am going to do in my fitness activity on 5 or 10kg to get warmed up and ready for my sets and repetitions. I will be in my school gym where all my equipment needed is provided Activity (fitness) I will be working around the gym. I will do 3 sets of 10 repetitions with a break in between of the following: ? Chest press-40kg ? Leg curl-40kg ? Leg extension-45kg ? Leg pres-100kg ? Shoulder press-20kg ? Dumbbells-6kg ? Press ups-10 ? Chin ups-5 I will be in my school gym where all my equipment needed is provided Warm down (Cool down) ? 5 minutes on the treadmill light jogging gradually decreasing to walking pace. ? 5 minutes static stretching. I will be in my school gym where all my equipment needed is provided Evaluation Session 4 Wednesday 21st September 2005 8:00pm Session objective: Help improve strength and the skill of holding the ball up away from opposition Session 5 What I will be doing in these activities Equipment needed Warm up ? 5 minutes light jogging ? 5 minutes dynamic stretching. Fitness ? Shuttle runs ? Shuttles Ball work ? Dribble round cones with a ball.. ? Then do some keepy ups(taps) ? Cones ? Balls Main activity 5-a-side match ? In this session i am going to hold the ball up as much as i can as this is one of my aims to improve out of this training programme. ? Cones ? Ball Warm down (Cool down) ? 5 minutes light jogging gradually decreasing into walking pace. ? 5 minutes static stretching. This session took place at my football clubs training sessions. Evaluation Session 5 Friday 23rd September 2005 7:30am Session objective: Help improve stamina ? Session 6 What I will be doing in these activities Equipment needed Warm up ? ...read more.

Conclusion

5 minutes static stretching. ? Results from my 15th training programme session My results from my circuit training Exercise How many repetitions i have done Press-ups 27 Sit-ups 34 Squats 42 Lunges 36 Triceps dips 25 Burpees 22 Stomach crunches 29 Evaluation Session 15 During the week i have also done and took part in other activities then my training programme.. Below is a table of my day by day activities for this week. ? Day Activities Monday 10th October 2005 Session 13 Tuesday 11th October 2005 Wednesday 12th October 2005 Session 14 Thursday 13th October 2005 Friday 14th October 2005 Session 15 Saturday 15th October 2005 Sunday 16th October 2005 Week Brief comments after each week 1 2 3 4 5 Week Recording: heart rate Recording: recovery rates 1 2 3 4 5 Concluding Statement/summary of results Performing Make comments to explain the statements/questions in the first column Explain how you applied the principles of progression/overload. Were the exercises/ Activities the correct ones to choose? Was the programme easy to manage (set up, do, record progress etc)? Were the exercises in the correct order? Explain why/why not. Did you enjoy it and work to your limit? How do you know? Monitoring Make comments to explain the statements/questions in the first column Were the exercises/ Activities the correct ones to choose? Explain why/why not. Were the exercises in the correct order? Explain why/why not. Did you make any canges to your programme? Explain why you did/did not do so. Explain the effects performing had on you in any of the 5 weeks. Were the results you achieved what you expected? Explain why this was/was not the case. Final evaluation Make comments to explain the statements/questions in the first column Refer to your post test scores Was the programme easy to manage (set up, do, record progress etc)? Explain what progress or improvements you have made as a result of completing the programme. Did you enjoy it and work to your limit? How do you know? If you were going to continue with the programme what changes would you make? ?? ?? ?? ?? ...read more.

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