Week 4
MONDAY: At home (stage 1) 8-9pm
TUESDAY: Rest day
WEDNESDAY: Running (*course below) 6-7.30pm
THURSDAY: Football training (weaker foot, attacking headers) 7-9 pm at Ellistown
FRIDAY: At home (stage 1) 8-9pm
SATURDAY: Rest day
SUNDAY: Match day 2 o’clock kick off (improvements start to show)
Week 5
MONDAY: At home (stage 2) 8-9.30pm
TUESDAY: Rest day
WEDNESDAY: Running (*course below) 6-7.30pm
THURSDAY: Football training (weaker foot, attacking headers) 7-9 pm at Ellistown
FRIDAY: At home (stage 1) 8-9pm
SATURDAY: Rest day
SUNDAY: Match day 2 o’clock kick off (improvements start to show)
Week 6
MONDAY: At home (stage 2) At Ashby Hood Park 8-9.30pm
TUESDAY: Rest day
WEDNESDAY: Running (*course below) 6-7.30pm
THURSDAY: Football training (weaker foot, attacking headers) 7-9 pm at Ellistown
FRIDAY: At home (stage 1) 8-9pm
SATURDAY: Rest day
SUNDAY: Match day 2 o’clock kick off (improvements start to show)
(stage 1)
- Warm up (get muscles activated that are going to be used, and stretched to prevent injury)
- Bicep curls 15 reps 5kg
- Hammer curls 15 reps 5kg
- Press ups 15 reps
- Lateral raise 15 reps 5kg
- Rest for 3 minutes
- Pull ups 15 reps
- Triceps overhead 15 reps 5kg
- Rest for 3 minutes
- Lat pull down 15 reps 5kg
- Chest press 15 reps 5kg
- Rest for 3 minutes
- Pec flexs 15 reps 5kg
- Shoulder press 15 reps 5kg
- Rest for 3 minutes
- Rowing machine 2 miles
- Cool down (loosen tired muscles to prevent build up of lactic acid and prevent joints becoming stiff, limiting chance of injury).
(stage 2)
- Warm up (get muscles activated that are going to be used, and stretched to prevent injury)
- Bicep curls 25reps 5kg
- Hammer curls 25 reps 5kg
- Press ups 25 reps
- Lateral raise 25 reps 5kg
- Rest for 4 minutes
- Pull ups 25 reps
- Triceps overhead 25 reps 5kg
- Rest for 4 minutes
- Lat pull down 25 reps 5kg
- Chest press 25 reps 5kg
- Rest for 4 minutes
- Pec flexs 25 reps 5kg
- Shoulder press 25 reps 5kg
- Rest for 4 minutes
- Rowing machine 3 miles
Cool down (loosen tired muscles to prevent build up of lactic acid and prevent joints becoming stiff, limiting chance of injury).
(stage 3)
Once 6 weeks have passed in the training programme the option is open to increase the intensity of the training once again, if this is felt needed.
RUNNING COURSE
My course starts out up at Westfields with me running through the allotments and coming out at the royal hotel. I then go past Spinney avenue and head up to David Hunts Soccer School. I then turn Right and head back towards the school going through church and back down South Street to go back past the Royal Hotel again and around for a second lap. After i come back down South Street for the second time i come back up trinity hill and back to Westfields.
UPPER BODY TRAINING PROGRAMME
The upper body needs to be trained on so I have more strength at the top of my body when I play senior football. I will need to be able to use my upper body as well as the rest of my body to protect the ball when having to pass to a player, and when I am running with the ball (so as to not get knocked off the ball).
To work on the upper body I will set myself a 6 week programme to develop my muscle strength. I will do the lateral hang and sit up test at the end of 6 weeks to see if my body has improved in both endurance of abdominal strength and strength in the arms (biceps, triceps) and shoulders (trapezius). In game situation I will be looking to see that the weakness of my game have improved through knowledge of results (scoring more goals with the right foot) and knowledge of performance (knowing from my own perceptive if I am happy with the way I have played in the game).
HOW TO CORRECTLY PERFORM THE GYM ACTIVITIES
Bicep curls
- This exercise is used to strengthen the bicep muscles.
How to do bicep curls
Stand with feet hip-width apart, knees slightly bent and arms by sides. Start with elbows slightly bent and hold the weights so palms face forwards. Bend elbows and lift the weights towards the shoulder keeping elbows tucked close to the body. At top of movement flex biceps and lower one arm raise the other, alternating arms. Do not allow the body to sway with the movement.
Hammer curls
- This exercise tones the outer section of the biceps.
How to do hammer curls
Stand with feet hip-width apart, legs slightly bent and arms by sides. Start with arms slightly bent and hold the weights so palms face inwards. Lift the weights towards shoulders keeping elbows tucked close to the body. Flex the biceps at the top of movement then return to the start position. Do not allow the body to sway with the movement.
Lateral raises
- This exercise focuses on the deltoid (shoulder muscles).
How to do lateral raises
Stand with feet hip- width apart and knees slightly bent. Start with arms by sides holding dumbbells so palms face inwards. Slowly lift arms away from sides keeping elbows slightly bent until hands are at shoulder level, with palms facing downwards. Breath out as you lift and as you lower.
Tricep overheads
- This exercise is used to strengthen the tricep muscles.
How to do Tricep overheads
Stand with feet hip-width apart and legs slightly bent. Hold dumbbells behind head so elbow is level with head. Extend arm and keep elbow close to head. With abdominals muscles kept tight to prevent back stain. Return slowly back to starting position.
Chest press using free weights
- This exercise is used to strengthen pectoral muscles.
How to do chest press
First lie on your back on a bench with knees bent and feet on bench. Hold a weight in each hand and bend arms so elbows are at 90 degrees. Palms should face the wall opposite you. Extend the arms upwards so they are nearly straight and then return to start position.
Pec flyes
- This exercise is used to strengthen pectoral muscles.
How to do Pec flyes
Lie on your back on a bench with the knees bent and feet on bench. With palms facing wall opposite you extend arms out away from the sides (abduction) until hands are level with shoulders. Use chest muscles to slowly raise weights up when arms are nearly straight return to start position, slowly breath in.
Shoulder press
- This exercise is used to work the deltoid muscles (shoulders).
How to do shoulder press
On shoulder press machine hold handles so elbows are at 90 degrees keeping lower back supported at all time. Lift weights by pushing handles above the head. Exhale as you push breathe in as you return to start position.
Pull-ups
- This is an excellent upper body exercise because you have to lift your own body weight. The exercise works on the biceps and back muscles.
How to do pull-ups
- Hold handles of machine firmly pull yourself up until shoulders are level with hands. Breathe out with the effort and in as you return to start position. Lower yourself to start position but do not straighten arms entirely. Use the strength in your arms to stabilise you and repeat the exercise.
Press-ups
- This exercise is used to work the triceps, pectorals and deltoids (arm, chest and shoulder muscles).
How to do press-ups
Place hands directly under your shoulders with fingers pointing forwards. Keep legs straight and torso. Bend arms to 90 degrees, and lower body. Keep stomach muscles tight which will help keep legs straight. Push yourself back up to start position. Remember to breathe out on the way down and as you press up.
Lat pull-downs
- This exercise is used to work the latissismus dorsi, lats and rhomboids (large muscles of the back).
How to do lat pull-downs
First hold the handles of the machine so that thumbs point away from you. Keep back straight at all times and abdominals tight as well. Pull down the handles of the machine as you breathe out, as you breathe in return to start position.
Rowing machine
- This exercise strengthens the arm muscles and lower body.
How to use the rowing machine
Your legs should be bent with knees tucked close to chest. Arms should be extended straight in level with shoulders. Your torso should slightly lean forward with back held firm. Your legs will power the movement of straightening the legs while the arms should be kept straight until reaching the knees. Once arms have reached the knees you should lean back slightly pulling the handle towards your chest. Then repeat the start movement again.
Arm machine
- This exercise works the tricep and bicep muscles
How to use the arm machine
Keep the back straight and place hands on handles keeping arms held straight in front of you. Push against the handles to rotate the handles round keeping a constant action of pushing against the handles, going until time or distance is reached.
RUNNING
This will help keep my fitness up which is something I have done for the last year and I have found that it has helped me adapt my fitness to a new level. I do road running as I like the challenge of having to pace myself around the course I have set myself, with changing how I run the course each time (sometimes I will run hard up all hill areas and recover more on flat surface and another time I could do the opposite).
The most important thing, to get the most out of running is to stay relaxed. This is because muscles will not get tense while running, Minimising injury risk and keeps good flexibility in shoulders and other muscle parts to drive leg muscles. Once running technique is found, then the correct breathing technique can be practised on to help improve times. You should be looking to breathe in time with your strides, which should be 3 or 4 strides, then exhale to 3 or 4 strides. The more confident at running the easier this will become.
The movement of the arms will help push the legs along and a good running technique is to get your heel hitting the ground first.
TRAINING
In training the first hour is concentrated on fitness, which for me does not come as much as a strain because I am used to pushing the body. The second part of the training session is where I am looking to improve my right foot and attacking heading skills to become a more complete player.
Right foot training drills
Dribbling
This activity is where cones are set out in a line and you must dribble in and out with your right foot (weaker foot). This will help get used to keeping the ball under control with your right foot and turning with the ball. As you get more confident with the activity you should then look to speed up your dribbling at a quicker speed so you have more confidence running with the ball on your weaker foot at pace.
Short passing with right foot
With a partner face each other 10 yards apart and pass with your weaker foot, the receiver can take a touch to control the ball and then pass it back to the partner with the weaker foot. This gets kinaesthetic feel for passing with the weaker foot and brings confidence in knowing this can be achieved successfully. Once more confident, start passing first time to see how many consecutive passes can be made. This helps to sharpen passing with the right the foot while keeping on toes and getting into position.
Long passes with right foot
With a partner face each other 20 yards away and start passing the ball to each other with weaker foot. Once you feel confident enough try passing from 30 yards out which will involve starting to pass the ball in the air. This will help to increase power of weaker foot and start to help in believing in the capability of being able to play with both feet. This drill will need to be motivated as it will take time for the outcome to become regularly successful, but once achieved the outcome in a game situation will be significant.
Shooting
The way to practice shooting to make weaker foot more successful is first by shooting at just outside the area with no keeper. This is to get use to shooting at a distance and bringing confidence with hitting the back of the net. A keeper can then be added to the practice having to hits shots more powerfully while getting accuracy as well to beat the keeper.
Another drill can be to get a person facing away from the goal on the edge of the box and you roll the ball into the player facing away from the box who returns the ball onto your weaker foot to shoot first time.
For a striker one on one finishing is crucial, and when you are faced with finishing past the keeper on your weaker foot you must feel confident in being able to finish again and again, this will come from repeated practice in training.
Attacking headering
Practice with a team mate throwing the ball high in the air and you jumping to meet the ball to head it down with the forehead. This helps to get use to attacking the ball and powering the ball downwards making it harder for a keeper to get down to save. Next practice is to get a team mate to throw the ball high into the air around the penalty spot and for the player to attack the ball heading it into the empty net. Then put a keeper into the frame to get the player picking a spot of the goal more. Next development is then to get team mate chipping the ball into the box from edge of area out wide and player rising to meet the ball and score past the keeper. A defender can then be introduced so attacking player has to lose marker to meet the ball first and try find the back of the net. Final drill is crosses coming from the left and right alternatively at pace, so the player has less time to lose his marker and get in position to meet the ball and hit the back of the net. This drill is crucial to practice again and again as it helps develop belief at being able to get on the end of crosses and to score from it.
Game situation
This is when I play on a Sunday at eleven a side and 5 a side at night. This is where I hope to start seeing rewards from my training and other work I put in, transfer to the game situation to improve my weaknesses in the game. My knowledge of results I hope to be me scoring more goals with my weaker foot which will hopefully will hopefully not be a weaker foot no longer and be able to meet more headers in the box from crosses. My knowledge of performance will hopefully be me knowing that I can score with both feet at ease and after the game I can reflect on my performance knowing I have adapted my game more from the trouble I cause defenders.
