Balance: To be able to stand still without moving. Balance is required in all sports including football. A good test for balance would be:
- Stork stand test – While blindfolded, stand on one foot only as long as possible. This should be timed and compared to national standards.
Results before training
Training
I will be using a combination of Fartlek and flexibility training when planning his exercise program. Fartlek, which was first developed in the 1930's, originates from Swedish for 'Speed Play'. It combines both continuous and interval training. Fartlek training varies the intensity of each training session. This means that, as training progresses, the intensity increases.
SPORT Principle
S – Specificity – training specific for your sport. With Martin, I will be using a combination of different training methods
P – Progression – to steadily introduce the person to training. Over time, I will make the sessions harder for Martin
O – Overload – working beyond your normal limits to improve
R – Reversibility – when you stop training, you become unfit
T – Tedium – keeping them interested.
FITT principle
F – Frequency – the number of training sessions per week. Martin will have 3 training sessions per week
I – Intensity – how hard they work
T – Time – how long they exercise for. On average, Martin will exercise for 30 minutes per session.
T – Type – type of exercise done for specific sport.
Diet
Martin’s Diet, which usually consists of fatty foods and snacks such as chocolate and crisps, is a key component that needs to be improved for optimum energy output. There are 3 main categories of diet:-
Carbohydrates: Carbohydrates should consist of 50% of your diet. Carbohydrates are mainly used for producing energy. They are split up into two categories; simple carbohydrates and complex carbohydrates. An example of a simple carbohydrate is sugar. It is found in many foods such as chocolate, sweets and cakes. An example of a complex carbohydrate is starch. This is found in pasta, potatoes and cereal. Carbohydrates are essential for long distance running; so many athletes eat lots of carbohydrates a few days before the race. This is known as carbo-loading.
Protein: Protein should consist of 15% of your diet. Proteins are mainly used for growth and repairing of the cells including haemoglobin. This is essential in any type of sport or activity.
Fats: Fat should consist of 35% of your diet. It supplies 70% of the energy required by the body, but also keeps the body warm and protects vital organs. It is found in foods like meat and dairy products.
Warm Up
A good warm up is essential for a successful training session. It does many things such as: increase the heart rate, which increases blood flow and therefore increases O2 uptake. It also increases flexibility, to offer a wider range of movement. Finally, it also decreases the chance of injury.
Warm ups should be made exciting so that Martin will always do it. When warming up, it would be a good idea to do it with another person to make it more interesting.
To increase heart rate, I will get Martin to walk for 10 secs, jog for 10 secs, then sprint for 10 secs consecutively.
Martin will then stretch his muscles. He will start with the legs. To stretch the hamstring, do follow these instructions.
Hamstring stretches
Sit on the floor with one leg out straight. Bend the other leg at the knee and press the sole of that foot against your opposite inner thigh. Extend your upper body down as you exhale. Hold your bent knee close to floor and bend at the waist, keeping your spine fairly straight. Hold 10 seconds, and then relax arms as far as possible, grasping the ankle of the extended leg and pulling your.
Calf Stretch
Stand about a foot from a wall, and then extend one leg behind you, keeping both feet flat on the floor, toes pointed straight ahead, and your rear knee straight. Move your hips forward, keeping lower back flat. Lean into the wall until you feel tension in the calf muscle of the extended leg. Hold for 10 seconds, and then stretch other leg. Repeat.
Neck stretch
Grasp the back of your head with your right hand. Pull your head forward and to the right. Repeat with your left hand.
Tricep Stretch
Cross right arm over chest. Pull right elbow with left hand. Repeat on other side.
Pectoral Stretch
Keeping chest out and chin in, lift arms behind you until you feel stretch in arms, Shoulder or chest.
Health and safety
In every sport, there are health and safety issues that need to be addressed. To ensure no injuries, the individual who will be participating in sport will need to warm up and cool down as outlined in the project. Also, a risk assessment must be carried out for any fatal hazards. A qualified first aider must always be present.
Cool down
The cool down is just as important as the warm up. It is essential at the end of training sessions to reduce the risk of injury by overstretching a muscle. It also helps clear lactic acid that has built up due to anaerobic respiration and prevents blood pooling, which can cause dizziness and weakness. To start off, Martin can have a final jog and come to a halt. Then he can stretch off individual muscle groups.
6 week training program
Week 1
Session 1: Flexibility – Sit and Reach test
The test is to be carried out for 10 minutes.
Session 2: Passing techniques – Start off by passing 10 metres apart. Do this for 5 minutes. Then for another 5 minutes, pass 20 metres apart.
Session 3: Tackling techniques – He has to tackle someone and then pass to a fellow player. To be carried out for 10 minutes
Session 4: A 2 v 1 match for 10 minutes. The aim is to score as many goals as possible.
Week 2
Session 1: Cardiovascular Endurance – 12 minutes Coopers run
Session 2: Passing Techniques: Start by passing 20 metres apart and then progress by putting 2 cones – 2 metres apart - in as targets to pass through for 15 minutes.
Session 3: Have a 2 v 2 match for 10 minutes, the aim being to score as many goals as possible.
Week 3
Session 1: Flexibility – Sit and Reach test to be carried out for 10 minutes.
Session 2: Passing techniques – Start off by passing 20 metres apart. Do this for 5 minutes. Then for another 5 minutes, pass 40 metres apart.
Session 3: Tackling techniques – He has to tackle someone and then pass to a fellow player. To be carried out for 10 minutes
Session 4: A 3 v 3 match for 10 minutes. The aim is to score as many goals as possible.
Week 4
Session 1: Cardiovascular Endurance – 12 minutes Coopers run
Session 2: Passing Techniques: Start by passing 30 metres apart and then progress by putting 2 cones – 1 metre apart - in as targets to pass through for 20 minutes.
Session 3: Have a 5 v 5 match for 20 minutes, the aim being to score as many goals as possible.
Week 5
Session 1: Flexibility – Sit and Reach test
The test is to be carried out for 10 minutes.
Session 2: Passing techniques – Start off by passing 50 metres apart. Do this for 15 minutes. Then for another 15 minutes, pass 60 metres apart.
Session 3: Tackling techniques – He has to tackle someone and then pass to a fellow player. To be carried out for 10 minutes
Session 4: An 8 v 8 match for 20 minutes. The aim is to score as many goals as possible
Week 6
Session 1: Cardiovascular Endurance – Multi Stage Fitness Test
Session 2: Passing Techniques: Start by passing 30 metres apart and then progress by putting 2 cones – 1 metre apart - in as targets to pass through for 20 minutes.
Session 3: Have an 11 v 11 match for 45 minutes, the aim being to score as many goals as possible.
How will the training program improve fitness and skills?
In the training program, I have outlined 4 different approaches to training. These are:
Flexibility – By repeating the sit and reach test, Martin will improve flexibility at the knee, ankle and hips. This will help Martin to tackle and pass as it will allow greater movement at the joints.
Cardiovascular endurance – By repeating the multi stage fitness test and the 12 minute coopers run, Martin will increase muscular endurance. This will therefore increase performance, recovery and enable long periods of participation.
Tackling techniques – due to Martins lack of confidence while playing football, he cannot tackle to his fullest extent. By addressing this weakness and improving it, Martin will enjoy playing football and also boost his confidence at the same time.
Passing techniques – Due to the rare occasion when Martin has possession, he does not pass with accuracy. By addressing this weakness and improving it, Martin will be able to participate more and enjoy football.
Results after training
Analysis
By analysing Martins results, I have noticed that Martin has improved in all components of fitness I tested. Martin did have a weakness in flexibility, which has now improved dramatically. To tackle this weakness, I did regular flexibility training with Martin through the sit and reach test. Also, Martin can now exercise for a longer period of time than normal. This is due to the improvement in cardiovascular endurance, which was also one of his weaknesses. Finally, after long consideration, Martin decided to quit smoking while training. The improvement he saw has led him to quit smoking permanently.
Conclusion
Now that I have Martins results, I have noticed a significant improvement in his health and fitness.
At the beginning of Martin’s training, my main aims were to develop his weaknesses and eventually eliminate them. His weaknesses were cardiovascular endurance and flexibility. In conclusion, his training program was successful as it is reflected in his results, which have improved dramatically.
Evaluation
After carrying out this training programme, it is evident that Martin has improved his overall health and fitness. There are many things that I could have improved in the training programme. If I had more time I would have extended the training sessions. This would have enabled further improvements and I could have focused on other components of fitness such as speed, strength and agility.