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Football Training Programme.

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Introduction

I have designed a circuit training programme for football over a period of six weeks. The circuit consists of eight stations. The training programme improves health, fitness, performance levels and skills. Football is a sport that requires strength in major body parts with particular importance on the shoulders, back, legs, feet and hips. It is a sport where many injuries are caused. In this circuit training programme, I have prevented injuries by noting many forms of exercises (e.g. warms-ups and cool-downs). I included many training methods in my training programme. Circuit training is very adjustable. There are two main types of circuits: Fitness circuits - include various types of exercises such as sit-ups or squats thrusts. Skill circuits - there are exercise stations but also stations where specific skills are associated to a particular sport. The circuit that I have used it skill circuits as I am relating my circuit to a particular sport. My circuit is a timed circuit. At the end of the circuit programme, I should have improved my own skills. I have measured this by shooting, defending and passing. For example, the number of press-ups that I do should improve to an extent from my first week and my last week. I have also taken other skill levels into account, as I tested myself at the beginning and the end on multi-stage fitness test. This test is used to improve cardiovascular endurance. This tells me if I have improved on my own ability or not from the circuit training. If I had improved on my own ability, generally I would be much fitter then I was previously. ...read more.

Middle

Training is carried out to improve your ability to take part in a physical activity. Here are the main principles of training: Progression- The training carried out and the overload must be increased progressively. Your body takes time to adapt to the increased demands on it. So you should build up your exercise level gradually. But once it reaches a certain level when it can comfortably deal with the level of exercise, it will not improve anymore and you must be careful not to do too much too soon (it may cause injury). This is called plateauing. To prevent this from happening the exercises must be made progressively harder to ensure that the body continues to improve. Overload- This is making the body work harder in order to improve it. In order to do this you must extend your capacity by increasing your workload and your body will respond by adapting to it. You can overload your body in three ways: * By increasing the frequency of the exercise. In other words how often you do the exercise. For example start by exercising twice a week, then move up to three or four times a week. * By increasing the intensity of the exercise. You can purely do this by working harder at the training method you are using. For example if you are going in and out of cones which are 1metres apart, next time you should make the 75cm apart. You could also increase your heart-rate. * By increasing the duration (time) you spend on the exercise. If you are very unfit you might start off jogging just for 5 minutes a session, and work your way up week by week to 20 minutes a session. ...read more.

Conclusion

I was self-motivated and enthusiastic to do better each week. This gave me more strength psychologically. During week 3, I was very tired as I had already done an hour playing sport. My results were slightly affected by this, but not by much. Each week when I carried out my circuit training (especially on the fifth and sixth week), I would be very tired the next day and would sleep more hours. This is because my body needed to relax more then usual, as I had been working harder. When I was recording my results, I felt they were fairly accurate, as I myself felt that I had been working harder during the last few weeks. My heart-rate had also increased; this proves that I was generally working harder during the last few weeks. I thoroughly enjoyed planning and performing my own circuit training programme. It enabled me to become further motivated to do better in other activities that I take part in. Even though I found it tiring, I also found it very effective and was happy that I had made an improvement. Before I started the training programme, took a multi-stage fitness test and achieved level eight. When I took it after the training programme, I achieved level ten. This shows that I have improved significantly on my cardiovascular endurance. If I was to do this circuit-training programme again, instead of having a rest-station, I would have a short period of recovery time after each station. I would also make the training programme longer then six weeks, as I would then be able to record improvements and changes more easily. Each week I would make the amount of time for each station shorter, this enables me to become more motivated and makes me work harder to achieve last weeks target. ...read more.

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