Personal Exercise Program

Flexibility - Is needed for all aspects of the game to reduce a risk of injury and to allow movement to the ball in variety of situations.

As well as the health-related aspects of fitness, several skill related components are important. Agility, Balance, Co-ordination and reaction time are needed for all aspects of the game.

Agility - The ability to change position of your body quickly and to control the movement of your body.

As the game has so many different requirements I have decided to use circuit training to develop my current levels of fitness as this develops most of the aspects I need. It will also allow me to be specific and adapt the exercises and work intensities should get easier as the program progresses. As well as doing the circuits I will also attend one football training session with my club once a week and also play a match every week. I will therefore arrange the time of the circuits to ensure I have either aple recovery after a match or rest before a match.

My Circuit that I will do once a week on a Monday

Sit Ups = 3 minutes

Treadmill = 10 minutes

Biceps curls = 3 minutes

Bike machine = 10 minutes

Leg lifting machine (for quadriceps and hamstrings) = 3 minutes

Every week I will train with Chelsea for an hour and a half where I will do fitness training and practise ball skills. Through out the fitness section we will be doing aerobic fitness because through out the ninety minutes you will be running for most of the time to either get the ball or get back in to your positions before the opposing team have a chance to get there before you.

Warming up means exercising gently to get your body functioning for a match or a training session. Before a match or training, warm up and stretch out to get your muscles loose and ready for action. This will help reduce your chances of injury and sharpen your mind so that you are alert.

When you warm up you must make sure you do the correct stretches and make sure you do them properly otherwise there is a chance you can injure yourself. When you warm up make sure that you don't bounce. Once in the position, hold all stretches for a few seconds.

For the circuit some of the warms ups that I will need to do are the for the:

Hamstring

Bend one leg and keep the other straight and ahead of you. Reach down towards the toes of the straight leg.

Calf

Bend one knee, and stretch your other leg out behind you with the sole of your foot on the floor.

Quadriceps

Stand upright, grip your foot and pull it up towards your bottom

The body needs water to perform and sweats when you're exercising so try and drink some water after the warm up.

Good food helps to keep your energy levels high. A balanced diet will give you energy you need for playing football.

Once you eat do not exercise straight after.