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Circuit training

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Introduction

What is circuit training? Circuit training is a method of training. At each station a different exercise is carried out for a certain amount of time. Circuit training can improve muscular endurance, cardiovascular endurance, aerobic fitness, muscular strength, speed and agility. Specificity My circuit-training program is for football and it is based over a five sessions. The 10 stations are specifically suited to what is needed to play football (not goalkeeping). My circuit is aimed to improve the following over a five-session period: Muscular endurance Muscular strength Speed Agility Muscular Strength is force your muscles exert when they contract. This is an important part of football as it is a contact sport and it is physical, players need to be able to guard the ball and hold other players off when they are challenging for the ball. Speed is the ability to perform a movement in a short period of time. This is essential in football, for example to be able to sprint after the ball or tackle an opponent. Agility is the ability to change direction quickly and control movements of the whole body. ...read more.

Middle

Place a ball behind the line and chip it so it bounces in the first hoop, chip another ball so it bounces in the second hoop. Repeat this for a time of one minute and record ho many you successfully got into the hoops. Station Four This is a shooting exercise. Place two cones 5m apart, then line up five balls 10m away from the cones and one cone 2m behind each ball. Strike the first ball, turn around and sprint to the cone and strike the next ball, turn around and sprint to the cone again etc. this will improve muscular strength and accuracy. Station Five This is a station that I have assigned one minute for a brief rest to let my body recover from the last four exercises. Station Six Here I will do burpees jumps, these are squat thrusts and star jumps all in one quick motion. Do as many of these as you can in one minute and record the total. This will improve your agility, muscular endurance and strength of the quadriceps and hamstrings. Station Seven Place six cones 1m apart then dribble a ball in and out of them and sprint back to the start, repeat this for 1 minute. ...read more.

Conclusion

I have realised this because the ball seems to always come directly back to my foot without me moving as a I was having to do at the beginning of the program. I found the circuit to be very intense and tiring, but very effective as my circuit tested all the areas I wanted it to. I was very tired after completing each session of the program. My muscles were aching which shows that the exercise has worked well. If I were to perform the circuit again I would start by having a recovery time between each station, I feel this would help because I would be able to increase the intensity of the circuit. Although I had improved during the five-session period I had only improved slightly, so if I were repeating this program I would make it last more sessions so improvements could be seen more easily. Once the circuit becomes too easy I would make it harder by increasing one of the factors of overload that I discussed earlier. If the circuit is not made harder the body will stop improving. The body must keep exercising to prevent reversibility (this happens at a rate of 3/1, so if you train for 3 years and stop for one year you will have accomplished NOTHING). ...read more.

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