· Cardiovascular Endurance – the ability of the heart, lungs and circulation to deliver oxygen and remove waste during exercise. This is essential for the player to keep a constant pace all the way through the match.
Overload
To improve the fitness of a part of the body, you need to overload it. That means you need to make it work harder than usual. Over time, it adapts to meet the increased demand by getting fitter
You can overload your body in three ways :
· By increasing the Frequency of exercise- how often you do it.
For example start by exercising twice a week, then move up to three or four times a week.
· By increasing the Intensity of the exercise- how hard you work.
For example run faster or lift heavier weights.
· By increasing the Time you spend on the exercise. If you are very unfit you might start off jogging just for 5 minutes a session, and work your way up week by week to 30 minutes a session.
Progression
Your body takes time to adapt to the increased demands on it. So you should build up your exercise level gradually. But once it reaches a certain level when it can comfortably deal with the level of exercise, it will not improve anymore. This is called plateauing. To prevent this from happening the exercises must be made progressively harder to ensure that the body continues to improve.
Equipment
· 20 Cones
· Bench
· Mats
· 1 Measuring Tape
· Stopwatch
Session 1 (sports centre and fitness suite)
The order in which the exercises are to be done are:
Warm up including stretches>> The Circuit >> Warm Down
Warm up & Stretching – The warm up is very important, as the exercises you will be doing are very demanding. The warm up will increase the blood flow and heart rate, warm up the muscles, warms and loosens joints. This will prevent any injuries to the muscles or joints.
I will start by lightly jogging for approximately 3 mins. I WILL NOT SPRINT!!!. Then I will move on to some dynamic stretching. For example, rotating hips and arms. Then stretch all the major muscles used for football, each stretch should be held for a period of 8 – 10 seconds.
The muscles that need to be stretched are:
1 .Hamstrings
2. Quadriceps
3. Gastrocnemiuis
4. Triceps
5.Deltoids
6.Trapezium
Station One
On this station you have to start at the line, sprint to the first cone then sprint back to the line then sprint to the second cone, then sprint back to the line then sprint to the third cone, then back to the line. Then sprint to the second cone and back then to the first cone and back to complete the exercise. I will record the time it takes me to complete the course. This will improve your speed, agility and muscular endurance of the quadriceps and hamstrings.
Station Two
This station is a sit up exercise. Perform as many as you can in 30 seconds . These will improve muscular endurance in the abdominal muscles; this comes in handy when a throw-in needs to be thrown over a long distance. This is explosive strength because it is done in one explosive movement.
Station Three
Use this time to rest and relax. Some light stretching can be done to remove the lactic acid that has built up in your muscles during the excercises
Station Four
The exercise on this station are burpees, burpees are squat thrusts and star jumps mixed together. Do a squat thrust then stand up and do a star jump and then another squat thrust then stand up and do another star jump. This will improve your agility, cardiovascular endurance and muscular endurance and strength of the quadriceps and hamstrings. I will record how many I can do in 30 seconds
Station 5
In this excercise I will see hoe many press-ups I can perform in 20 seconds. This will improve the muscular endurance and strebgth of the biceps, triceps and the deltoids
Station 6
At this station I will perform bench jumps (jumping two legged onto a bench and then off again) I will see how many I can perform in 30 seconds. This will improve the muscular endurance of the gastrocnemiuis, hamstrings and quadriceps.
Station 7
This is an extra section in my circuit. In this section I will visit the fitness suite to try and improve the muscular strength of my quadriceps, hamstrings, gastrocnemiuis, abdominals, pectorals, biceps, triceps, and deltoids
The stations I will include are:
· The seated legs press – This will improve the muscular strength of my gastrocnemiuis, hamstrings and quadriceps needed to kick the ball further and hit more powerful shots
· The pec deck – This will improve the muscular strength of my pectorals, biceps, triceps, and deltoids needed to shoulder barge people from the ball.
· The abdominal crunch – This will improve the muscular strength of the abdominal muscles. These are needed in general to move but this would also improve my agility as if the abdominals are stronger it will put less strain on them whilst moving quickly.
Session 2 (Astroturf)
This session will only include two stations.
Station 1
This station will be a 12 minute run (running for 12 minutes and recording the distance travelled) This will be a good indication of the success of my training programme. If my training programme is working then my fitness should improve therefore my distance should improve every week.
Station 2
This station I will do a 40m sprint and record my time each week. This should improve my sprinting giving me an advantage of being able to run on to a long ball before the defender gets it for example.
On the next page there is a recording sheet
