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Personal exercise plan For a football player: Defender

Extracts from this document...

Introduction

Personal exercise plan For a football player: Defender By Harinder Singh Khaira Purpose /Aim of the personal exercise plan: My task is to plan and perform a personal exercise programme for a certain time for which I have chosen to be is once a week in six weeks. My circuit will helping to improve a beginners fitness in football, the position that I am playing is a defender. The reason why I have chosen this position because I like playing this role of a football team. These are the aims/ goals that I would like to have achieved after this personal exercise plan has been completed. * Improve overall performance in football. * Raise standard from a school player to county or national. * To develop new skills and techniques. The circuit I have designed to complete has many advantages. It only requires little space as there is not any equipment being used except for a pull up bar. Which is approximately my height of space. My circuit will begin with a warm up and the circuit will follow with a warm down. This is very important in my circuit and any other activity or sport. This reason being it prepares us physically and mentally. The circuit I have designed concentrates on certain parts and muscles of the body in which a defender in football depends on. These are as follows: * Biceps and Triceps are needed to increase speed and balance. * Gastrocnemius are needed to kick and pass the ball to other players. * Abdominals are needed to move side to side quickly so you can doge opponents. * Aerobic (90minute game) + muscle endurance (repeat movement) * Quadriceps are needed to kick the ball and run to support players and especially the goal keeper. * Hamstrings are also needed to kick the ball and run to support players and especially the goalkeeper. ...read more.

Middle

6. Squat thrusts: This station works on the abdominal which is important for a defender in football because he needs to be able to move side ways to make sure the opponent does not get close enough to get the ball from him. 7. Shuttle runs: This station works on arms and legs. The muscles being worked are the bicep, triceps, hamstring, quadriceps and gastrocnemius. Which are the most important for a defender in football. This is because the football depends on them a lot so they must be strong enough to help the player last a whole 90 minute game while he is running, kicking the ball and is always on his feet. My circuit will end with a warm down, which is really important because I have to remove all the lactic acid and carbon dioxide from my body. It also will lower down the heartbeat and reduce the blood tempreture. My warm down witch I have chosen will be o walk for 7 minutes. This will give me enough time to recover. Principles of training S.P.O.R.T Specific Progression Overload Reversibility Tedium Specific: The training I have designed is specific to football. Progression: I will progress my body to build something up. I will train, recover and then train more. Overload: I will make muscles work harder. The training must be raided to a higher level then normal. To do this I will look at Reversibility: is not achieved in circuit training if the above are adhered to Tedium: is overcome in circuit training by ensuring the sequence of exercises are organised to avoid, as far as possible, two consecutive stations stress in the same muscle groups. Due to the variety of exercises providing a balance loading on different body parts. F.I.T.T Frequency Intensity Time Type Performing/Monitoring Training session 1 Week 1 Date - 1st August 03 This is my first week on attempting the circuit. ...read more.

Conclusion

The activities were placed in a certain order within the programme so lactic acid can be removed from muscles not being worked and also so the circuit does not become unexciting because he same muscles are being worked on. The order I had chosen to start of working the legs, then arms and then the abdominals. In this circuit I used the application of the principles of training by this I mean I progressed through out the training sessions, I overloaded the training by this I mean I made the circuit harder which was done by decreasing the rest time so my muscles work harder. The exercises were also specific to a defenders needs, the circuit was laid out in a specific order to stop tediousness and also the training was carried out every week to stop reversibility. The exercises I had chosen I think were the correct choice for a defender in football because these exercise mainly concentrate on the muscles a defender needs and will help a defender in his performance. The personal exercise plan was managed by me I designed it, I timed myself and I also recorded my results. I found it very pleasurable and electrifying when completing this personal exercise plan. During the programme I did not make any modifications to the programme during the implementation period I stuck to what I had designed first and that is what I completed. The results recorded by myself during this exercise plan are recorded on pages 9, 10, 11, 12, 13, and 14, which are all six of the training sessions. After looking at the results it show s I have made progress, which is respectable, and by carrying this on it will show further development to my health and figure. If I had to design and complete a personalised circuit In the future I would improve it by looking at this circuit plan and then adding more stations so the circuit lasts longer and the muscles are worked more and also to include stations that work more then two muscles at a time. ...read more.

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