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A training programme for a footballer.

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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. ...read more.


Repeat the exercise 5 times, making sure its controlled. Lunges - Stand tall both feet together (starting position). Keeping the back straight lunge forward with the right leg approx 1 to 11/2 metre. The right thigh should be parallel with the ground and the right lower leg vertical. Spring back to the starting position Repeat with the left leg, 5 repetitions on each leg. During the cool down and doing specific stretches I am going to use static stretches this is because it will help cool down the body and aid in the removal of waste products such as lactic acid. All static stretches should be held for 8 seconds. Chest Stretch - Stand up, feet shoulder width apart; hold you arms out to the side parallel with the ground and the palms of the hand facing forward stretch the arms back as far as possible. Biceps Stretch - Stand, with your feet shoulder width apart, hold you arms out to the side parallel with the ground and the palms of the hand-facing forward rotate the hands so the palms face to the rear; stretch the arms back as far as possible. Shoulder Stretch - Stand tall, with your feet shoulder width apart place your right arm parallel with the ground across the front of your chest bend the left arm up and use the left forearm to ease the right arm closer to you chest repeat with the other arm. Shoulder and Triceps Stretch - Stand tall, feet slightly wider than shoulder-width apart. Place both hands above your head and then slide both of your hands down the middle of your spine. Side Bends - Stand with feet shoulder width apart, hands resting on the hips. Bend slowly to one side; come back to the vertical position and then bend to the other side do not lean forwards or backwards. Hamstring Stretch - Sit on the ground with both legs straight out in front of you bend the left leg and place the sole of the left foot alongside the knee of the right leg. ...read more.


* 15 minutes continuous medium paced jog. * Repeat 3 times - Maximum effort for 75 seconds, 150 seconds jog run, maximum effort for 75 seconds, 150 seconds jog run. * 10 minutes continuous medium paced jog. Cool-Down: 2 minute run, 1 minute walk. Work through all static stretches that are listed in the warm up and cool down. Evaluation I think that doing this programme has made me fitter in all of the areas in which I set out to improve. To test my Heart/Lung strength I am going to complete test. Before I started the training programme I completed the beep test, I got onto level 9.3 so that would make my VO2 max level (Maximal Oxygen Consumption) 44.1 mls/kg/min, after the training programme I completed the test again and got 10.4 this would make my VO2 max level 47.8 mls/kg/min. This would mean that I have increased my VO2 max level by 3.7 mls/kg/min and so have increased my Aerobic fitness and my Heart/Lung strength. My sprints have got quicker but only marginally if I was to do the training programme again I would have put in more shuttle runs to increase this although the Fartlek training did help. I don't think it increased too much because I am already quite fast and improving would be hard. My strength and specifically dynamic strength have improved as well. I think that the circuit training did this; my strength is a lot better then before the training programme. In my opinion the training programme has increased my aerobic fitness the most and as I am still young this is probably one of the best things that I could have improved as when I am older it will help to have a strong heart and lungs to stop heart attacks and other problems that can be triggered by being unfit. Go to this site Charlie if u need anything else its where I copyed most of it from, so u can add what u want to it http://www.brianmac.demon.co.uk/index.htm P.E coursework - 5 Week Training Programme Adam Burt ...read more.

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