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GCSE training program for a right midfielder in football

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Introduction

GCSE training program for a right midfielder in football. I have chosen to base my training programme on football. I will specifically focus on the position right midfield because it is wear I play for my football team. This position requires a lot of effort as the players must defend as well as attack and must also be a key part of moving the ball around the field. I feel that the four components of fitness I will need to focus on are muscular endurance, agility, skill levels and aerobic power. I feel that I would need muscular endurance because what im expected to do is stretched over 90 minutes so my body/muscles need to keep going at medium to maximum efficiency. Agility is needed in my role as my body/muscles must have the ability to turn quickly to connect with passes and to outrun opponents. My level of skill is fairly important in my position as when I come up against more challenging opponents a combination of agility and skill would be needed to get past them. For example a simple sidestep over the ball would usually send the opponent the wrong way while you hook the ball away from his/her direction with your other leg. I believe aerobic power is necessary for my position because of what is expected for us to do. This position requires the player to be able to run, defend, attack and create goal opportunities. To do this the players body/muscles will need to keep going and keep performing tasks involving the whole body. In this project I will measure 2 pieces of skill that I sometimes use in a game to overcome opponents. My first skill is a simple dummy step over. To measure how I have improved/deteriated I will perform 10 stepovers in a single session. I will then record how fast I performed this task and get an onlooker to give me a performance rating out of 10(this person will be kept the same). ...read more.

Middle

My fastest time was 26.98 seconds in week 2. In total there is a 0.56 second drop in my final weeks time compared to week 1. This is a shame because with weeks 2,3 and 4 I was showing gradual improvement. When I performed the run in week 5 the grass was slippery and I had to slow down when approaching the cones otherwise I would slip and even when I was running on the straights my feet were slipping. Despite these results, which show no increase in my agility, I do believe this training program has increased it and I would have performed better if the conditions had improved. Speed and anaerobic power. To measure this I will simply perform a 100m sprint each week and compare my results. This is good for both of these fitness components because it not only tests how fast you can run for speed but also tests your ability to put your body parts into motion quickly and to sustain high intensity efforts. Week 1 Week 2 Week3 Week 4 Week 5 Time in seconds 13.12 13.37 12.97 13.07 12.41 The problem with 100m is the time it takes to complete it will always be close to previous runs due to its maximum effort requirements. This makes it fairly hard to notice improvements because each run may be basically the same. Despite this my results do show an improvement. In week 1 I ran the 100m in 13.12 seconds whereas in week 5 I ran it in 12.41 seconds. There were a few different factors in week 5 than there was in week 1. For instance the weather was completely different and the ground was wet. So, because of that I wore my football boots so I would have more grip. This may have contributed to my faster time. In weeks 3 and 4 my times were near enough the same with only 0.10 seconds separating the two. ...read more.

Conclusion

I believe the order of my activities was I smart choice by me as I started with the less tiresome activities which acted as a continuous warm up and then went on to the more strenuous activities which I found a lot easier to perform than if I just went into these activities first. I am pleased I did this as I believe it enabled me to get the best results possible with what I had to work with. Final evaluation Overall I think my training programme was a success. My programme was easy to manage and it all went smoothly throughout the training period. I suffered no injuries except from the one (my knee) but this didn't really affect me too much. The training programme has given me a new found interest to see how fit I am and it has motivated me to do more activities in general to keep up my levels of fitness and it also plays a big part in a healthy lifestyle as keeping fit improves your body shape, helps with the relief of tension and stress, helps you to sleep better, reduces the chances of getting illnesses and disease, giving you a physical challenge to aim for, toning up the body and the muscles which leads to an improvement in posture and increases your basic levels of strength, stamina and flexibility. I am extremely pleased with what this training programme did for me as before I started the training programme I was fairly fit but now after the training programme I can feel a big increase of my fitness and this also is a strong motive to keep exercising. I can definitely say that progression has occurred and I believe this is due to the fact that I pushed myself a lot during the training programme, as I wanted to see a noticeable increase in my fitness. This training programme has had a good effect on me and I am definitely going to keep exercising and keep up a high level of fitness. ...read more.

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