• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

Circuit Training for Football.

Extracts from this document...


Personal Exercise Program For Football Planning Circuit Training for Football. Circuit training is a method of training. A circuit usually has 8 to 15 stations, where at each station a different exercise is carried out for a certain amount of time. Circuit training can improve: - muscular endurance, cardiovascular endurance, aerobic and anaerobic fitness, muscular strength, speed and agility. A circuit-training program may also be designed for a certain sport. Circuits for this purpose will include exercises to improve all the muscles and skills associated with football. Example: A circuit training program for football should include skills like... Jumping (for a header), dribbling with the ball, shooting, control and passing. I am going to plan and perform a personal exercise program using circuit training as the bases of the skills and fitness required for football. Circuit training allows these two aspects of my chosen sport to be incorporated into one single session, it is also easy to set up and it can allow for improvement to be monitored, which is one of my aims. The overall aims of my personal exercise program are to:- 1. Improve my muscular strength to help put power in my shots and also it will improve my dynamic and static strength, which will be useful when I go up for a header and also change my direction more quickly with an explosive push-off, increasing my reaction time. 2. To improve the standard that I am currently working at. 3. Develop skills and techniques, so they can be more useful in game situations. 4. Improve my general fitness. In order for me to reach my targets I am going to do 2 sessions a week for 5 weeks, giving 10 sessions in total. My current levels of fitness. Aspect of fitness Test Result Compared with national average Flexibility Sit and reach 25cm Good VO2 Max Bleep test Level 8.4 Average Power Vertical jump 52cm Good Grip Dynamometer 58kg Excellent Leg power Standing long jump 89 cms Excellent Strength and Muscular endurance Sit ups 22 Average I tested these specific fitness requirements because they are specific to football. ...read more.


This is a phase, which should be done because it helps the sportsmen recover from the given sport. There are three Reasons why a warm down should be carried out: 1. Your heart rate and respiration rate return gently back to normal. 2. Lactic acid and other waste products are removed from the muscles. 3. It helps to prevent muscle soreness and also helps recovery of the muscles. Station One. Here you start at station 1 and run as quickly as possible to station 2 and then on to station 3 and continue to do this as many times as possible in a minute. 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 one minute. 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. The sit ups will allow the muscles, shown above get stronger in the abdominal cross section. Station Three 5m Football This exercise concentrates on a player's chipping ability and accuracy, the hoops should be placed 5m apart. Place a ball behind the line and chip it so it bounces in the first hoop, then chip a ball so it bounces in the second hoop. Then chip it so it bounces in the third hoop. Try to complete as many successful chips as possible. Station Four. 2m 5m 10m 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 then turn around and sprint around the cone and strike the next ball then turn around and sprint to round the cone etc. ...read more.


This did improve my agility, cardiovascular endurance, muscular endurance and strength of the quadriceps and hamstrings. Station 7, dribbling, this was a fairly easy exercise I have improved on my speed and ball control, I noticed this in week five when I wasn't as tired as I was the weeks before. Station 8, kick-ups, I am fairly good at kick-ups already but by the end of the program I was able to keep the ball under control at a lower height than what I started with. Station 9, passing, this station tested my right and left foot, my accuracy and my speed, my left foot has improved a lot by doing this exercise, my right foot has slightly improved. 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 though after completing each week of the program, my muscles were aching and my heart and breathing rate had increased drastically. If I were to perform the circuit program again I would start by having a recovery time between each station, also I would make the exercise time slightly less at the beginning of the program so I could get use to doing the exercises gradually. Although I had improved during the 5-week period I had only improved slightly, so if I were repeating this program I would make it last 10 weeks so improvements could be seen more easily. Once the circuit becomes too easy I would have to make it harder to affect plateauing. If the circuit is not made harder the body will stop improving in the areas of muscular endurance and anaerobic respiration. The body must also train to prevent reversibility. This is when the affects of training decrease and the benefits are lost. Overall I was very pleased with the results it gave and found it a very enjoyable way to improve on my football. Neil Osullivan - 1 - ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Exercise and Training essays

  1. PE coursework: football

    3x90( 45 sec rest between reps) Speed Endurance 3:1 rest ratio 50m-100m-150m-200m-150m-100m-50m. Repeat this pyramid one more time. Do the Illinois test without actually testing three times. 2 Sprint Speed 5x30m(45 sec rest in between reps) 5x60m(45 sec rest in between reps) 5x90m(45 sec rest in between reps)

  2. My six week personal training programme for football.

    Perform as many as you can in one minute. 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. Dribbling Place six cones 1m apart then dribble a ball in and out of them and sprint back to the start.

  1. Action Plan - I am going to create a plan in order to improve ...

    Throw and catch the ball, turn and throw * Both you and your partner move while carrying out the drill Throughout this drill make sure: * The ball travels quickly to the target * Follow through * Move weight onto front foot after release Drill four This drill involves the pass being pressurised.

  2. personal exercise plan My sport- FOOTBALL

    Every training session must include: * The warm up * The training activity * The cool down These are vital as they are the best way of preventing injury. I will include all 3 sections in my PEP, the training session is obviously when I will be doing my exercises

  1. Training Program

    - Training in this zone develops your cardiovascular system. This means that the ability of your body to transport oxygen to working muscles (and the ability to take carbon dioxide away from them) can be greatly improved. The Anaerobic Zone (80% to 90%) - Training within this zone develops your lactic acid system.

  2. Personal exercise programme - Like all martial artists I feel that I am ...

    Alterations For Next Session During the next circuit training session I shall attempt to complete three circuits whilst keeping all other factors the same. The only other change I will be making will be to allow myself 2 minutes of recovery time for light stretching in between circuits.

  1. 6 week Training Program (circuit training)

    The warm up will also increase the blood flow and heart rate around the body, resulting the participant being ready to perform without risk. The participant should start by jogging around the tennis court twice, then active, static and passive stretching on the muscles essential for playing tennis.

  2. PEP My chosen sport is football and I want to improve on my cardio ...

    Arbitration is the dispute between two athletes that ably against each other which is taken to the FA and then sorted out using the Arbitration agreement every player has to sign before coming to football along with other agreements. There is a long process when taken to the FA where

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work