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Fitness Requirements needed for football.

Extracts from this document...

Introduction

Personal Details Name: Sian Radcliffe Age: 16 & 10 months Gender: Female Height: 5ft 3ins Weight: 55kg Health problems or injuries: None Activities undertaken: I attend football training twice a week, once for Coventry City Centre of Excellence & Coventry City Ladies, with a 90 minute match every Sunday. I am also a member of my local sports centre. Facilities available: The sports equipment & gym available at school where I can undergo my circuit training. My local sports centre & Bedworth Park for jogging. Below are my fitness test results, which I will use to help me assess my levels of fitness & what aspects of my fitness I wish to improve. Fitness tests Results Multi stage fitness test Level 10 shuttle 2 12 minute cooper run 1.45 miles 20 metre sprint 4.08 seconds Illinois agility run 17.01 seconds Sit & Reach test 15 centimetres 1 minute press up test 30 1 minute sit up test 30 Resting heart rate 68 Beats per minute Fitness Requirements needed for football. As a result of a successful P.E.P I hope to improve aspects of my fitness that originally were inadequate for the standard of football I wish to play at. It is no use designing a fitness programme for football and concentrating on areas that have no relevance to the sport. For both my clubs I play as right midfield or as a right full back so I am only going to concentrate on the aspects of fitness, which I need for my specific positions. To play the game of football you need to use a vast number of muscles which also include many from the upper body region but more importantly the lower body, especially the muscles in the legs. Football is a sport that requires high levels of physical fitness. It demands speed, agility, strength, power and endurance. The components of fitness I wish to improve are my cardio-vascular and muscular endurance. ...read more.

Middle

I also felt a bit fatigued the day after; I think this was due to an insufficient cool down, so in my next circuit I will increase my cool down time. Considerations for next session: I am going to increase the amount of time spent at each station from 30 seconds to 35 seconds, thus pushing my body slightly harder than last time. At present I am going to continue with just two sets of the circuit, but when I feel them becoming too easy I will increase the frequency to three. Session 2. Date: 13/03/02 1 circuit (Plyometric). 10 reps at each circuit station 1-minute rest after each separate circuit. This circuit will help to develop muscular endurance, I will aim to do this circuit no more than once a week, and certainly not on days before a match, as this type of circuit takes time to recover from. Distance Speed Drill/Notes 2 x laps Light run pace Warm up and stretch 2 x laps Jog/Run Pace yourself 1 x lap Run pace High knee running/Side stepping/ Heel to bum 2 x 1/2 lap Fast run Leg circuit after each 1/2 lap 2 x 1/2 lap Fast run Upper body circuit after each 1/2 lap 2 x 1/2 lap Fast run Abdominal circuit after each 1/2 lap 2 x laps Sprint/Jog Sprint the width and jog the length of the pitch 2 x laps Light run pace Cool down and stretch Lower body circuit: Tuck jumps, Upper body circuit: Press-ups. Stride jumps, Jumping squat. Abdominal circuit: Normal sit up, Reverse curls, 1 leg v-sit. Evaluation: I feel this circuit was good and beneficial. It was more beneficial to my cardio-vascular endurance than session 1 because it contained more running, sprinting and plyometric work. This circuit worked my body to the limit, I felt as though I really pushed myself so I don't need to increase the intensity or frequency at present. ...read more.

Conclusion

By having an increased number of mitochondria because of my training, my muscles will be able to generate energy more efficiently. My third criteria was that of cardio-vascular endurance, I have increased my score of the multi stage fitness test from level 10.2 to level 10.5. This will help my performance in my matches because now I will have the endurance to allow me to make forward runs towards the end of my matches, thus maybe creating a goal scoring opportunity. My all round game will improve because I will not get fatigued as easily and will be able to contribute more to game situations. My fourth criteria was agility; I have improved my time at the Illinois agility run from 17.01 seconds to16.06 seconds. This will improve my performance because football is multi-directional and by improving my ability to turn at speed I will be unpredictable to my opponents and harder to defend against. I still hope to further develop my training programme by continuing with my circuits. I would try to vary them so that I do not get bored and lose motivation. Also if I vary the stations I will achieve a more all round body muscle development, thus continuing to improve my performance. I am going to try and achieve a higher cardio-vascular endurance, because even though I improved my score on the multi stage fitness test I did not reach my target of level 11. Therefore I am going to develop my training programme to incorporate more cardio-vascular stations. I will continue with my circuits right up to the beginning of preseason training, as this will give me a good level of fitness to start on. I will concentrate on my all round fitness throughout the preseason phase, which means that by the beginning of next season I will be able to concentrate more on skill development. I am also planning to incorporate a change in diet into my training programme, thus giving me more carbohydrates and a lower fat intake to help me produce more energy for my sessions. ...read more.

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