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Circuit Training for Football.

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Introduction

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.

Middle

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.

Conclusion

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.

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