Planning and Training

•                helps prepare your muscles for the next exercise session, whether it's the next day or in a few days' time; and

•                helps to remove waste products from your muscles, such as lactic acid, which can build up during vigorous activity.

Method of Trainings of training with explanation

Circuit training

Circuit training is an excellent way to simultaneously improve mobility, strength and stamina for football. The circuit training format utilizes a group of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a prescribed time period before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.

Weight training

This product is mainly the outcome of efficient technique, the progression of speed and the maturing competitive attitude on a sound basis of general endurance, all round strength and general mobility. The development of all round strength is best achieved via circuit training and then progressing this through weight training to take your strength and endurance even better to work and perform greater in football.

Fartlek training

For football players, the session should not just use running, but also jogging and walking to fit in with the demands of the sport. After all, no football player actually runs for the whole 90 minutes of a match, the pace is varied. Similarly, the direction of work should not always be straight ahead. This may be important for the track runner who has to cover the ground as quickly as possible in one direction, but the games player has to go forwards, backwards and from side to side. This must all be taken into account if the training session is going to mimic accurately the pattern experienced in a match. If you are a games player, you are not training to be a better sprinter, you are training to be better at your game Therefore, sprinting should not just take the form of back and forth shuttles but should make you change direction. This is where the imaginative element comes into play.

Fitness Elements with explanations

Agility

Agility is the ability to change the direction of the body in an efficient and effective manner and to achieve this you require a combination of:

• Balance

• the ability to maintain stability when stationary or moving (i.e. not to fall over) through the co-ordinated actions of our sensory functions (eyes and ears)
• Static Balance - ability to retain the centre of mass above the base of support in a stationary position
• Dynamic Balance - ability to maintain balance under changing conditions of body movement

• Speed

• the ability to move all or part of the body quickly

• Strength

• the ability of a muscle or muscle group to overcome a resistance

• Co-ordination

• the ability to control the movement of the body in co-operation with the body's sensory functions e.g. catching a ball (ball, hand and eye co-ordination)

You need good agility and use agility in football to do all of the above things. This will give you great advantage over your opponent as this will allow you to catch a ball if you are a goal keeper coming for a cross as of the movement of the body in co-operation with the body’s sensory functions. Also you will be able keep your balance easier when changing conditions of the body movement, this will make you not fall over and not lose possession of the ball.