A training programme for a footballer.

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P.E coursework – 5 Week Training Programme

Introduction

   Fitness is a blend of a number of physical qualities; fitness means different things to different people. A man who is fit work his work behind a computer may be dangerously for playing a game of squash, a marathon runner who people would see as very ‘fit’ may not be fit for lifting heavy weights. For this piece of coursework I am going to design a 5-week training programme in each week there will be 2 training sessions, one training session will be different each week and one session will be a set circuit training and will get progressively harder each week. I am going to improve aspects of a football player’s game. The position of the player that I am going to try and improve is midfield. Here are the different ‘ingredients’ for fitness.

 I am going to try and make a training programme that will improve the following aspects I have chosen from the spider diagram that are most relevant to a football player:

Sprint

Heart/Lung Strength

Strength

   These aspects will make a better midfield player, as and sprints are vital to beat other players to the ball. Midfielders need Heart/Lung strength so they can run for the whole 90 minutes, defending and attacking. Strength, to win physical battles with the opposite team. I am going to concentrate on dynamic strength-this is the ability of the muscles to move or support the body mass continuously over an extended period of time. I am also going to improve flexibility, but I am not going to do any training sessions on it specifically, I am going to include lots of stretching in my warm-ups and cool-downs.

   I am going to complete the 5-week training programme and follow the programme myself and at the end evaluate it to see if I have become any fitter and have improved the three aspects that I have already mentioned.

Safety

Safety is very important in sport, so to make sure that this training programme is safe and does not injure anybody I am going to include a warm-up before and cool-down after the training sessions. I am going to warm up specific muscles that might be injured e.g. hamstrings, quadriceps and calf’s before running exercises.

   I am also going to advise that cushioned trainers should be worn and most of the running exercises done on grass this should minimize the impact of running on joints especially the ankles and the knees.

   Jewellery should not be worn training for or playing competitive sport as rings and watches can catch people’s faces and body and earrings and chains can be caught and earrings ripped through the ear and chains can choke if they are pulled tight around the neck.

My Current Fitness Level

   My current fitness level is quite high, I recently finished being a ball boy at the Wimbledon Tennis Championships and before that had to get through 3 months of rigorous training. As well as that I train every Friday for Ashford Town F.C. and play for them every Sunday.

   I also take part in GCSE P.E. in school, this means I do P.E. twice a week and play football, rugby, badminton and lots of other sports. Outside of school I play sports with friends. So I would say that I have got quite I high fitness level, because of this I don’t think the changes in my fitness will be that big, I have written this in more detail in my prediction.

Prediction

   I think that doing my 5-week training programme will make me fitter, but as I already have a high level of fitness, the results will be very small. The principle of progression states that the biggest changes would happen in the first few weeks, but as I already do fitness training for my football team I am already very fit and so any changes made will be small ones. But if I stick to the training programme I will be fitter then I am now. The principle of reversibility states that any changes made can be reversed so if I build up my cardio-vascular system by running and then after the training programme stop I will lose the work I had done, it is the same as if I build up my Quadriceps to make me faster and then stop after the five weeks the extra muscles I built up will turn to fat.

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The Time Of The Training Programme

   The training programme should be completed in pre-season so when it is completed the player is at his or nearly at his peak of fitness ready to play competitive football, the players extra fitness will make him/her a much better player then anyone else who hadn’t been training during the pre-season.


Training Methods

Continuous Training:

   Continuous training is a good way to improve the aerobic system. It is also a good way to burn body fat, you can run, swim, cycle or walk for at ...

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