personal plan

WARM UP

Warm up is what I think the most important part of any sport that includes physical attribute. Warming up helps the body to get up to a certain standard so that the blood will be contributed all over the body. warming up help the cardiovascular system to be getting into a good standard. Also warming up helps us to get our mental thinking on the exercise that we are going to do, so in my case playing football. Warming up helps my joints to loosen. Warming up will help to loosen my muscles so that they will be at a better standard to be working at. Warming up includes running around and stretching aimly for all kinds of sport. But for me specifically I also like to warm up with a ball half of the time I' am warming up, this means running with the ball, and having the ball under control.

Warming down.

warming down is a very crucial exercise, which should be dome lightly, to end a physical programme because it helps the muscles to relax. Warming down will help a lesser player have less of an injuries. After training the muscles are very tired and will want to tighten because they have being over worked, but warming down can help the stress of the muscles. Warming down for football consist of light joking and a short time stretching.

Limits.

The muscles in our body have a limit on the things we can do physically. So the body has a system to shut down when we take it to an extreme limit. This is because our brain is telling us that we can not carry on.

My football circuit.

My football circuit will be done whenever I attend my training sessions with my football team. We have training sessions twice a week, and on Sundays we have matches with other teams. My circuit will consist of cones, footballs, skipping robes and plastic poles. Before I start my circuit I will have to warm up first by running about the pitch 3 times, light jogging will help. So that my blood will be going to my muscles much quicker. Also it will raise my heart rate. After my warming I'll have to do some stretches, the stretches that I'll have to do will involve stretching the neck muscles, the arm muscles by rotating the arm, the leg muscles and then rotating the ankle to loosen it. Each stretch that I'll be doing will be held for 10 seconds.

These are some of the muscles that I'll be stretching:

Hamstring

Quadriceps

Deltoids

triceps

biceps

trapezium

Gastrocnemiuis

These are the joints that I'll be loosening. These contain lubricating liquids.

The ball and socket joint in the hip and the shoulders etc..

The pivot joints in the neck etc..

the gliding joint like the ankle

With the cones I'll be making a stations, these stations will consist of different exercises for me to do. At the first stations I'll have to sprint there, then sprint back, and repeat that that about 4 times, then I'll be on the second stations. With this station I'll be trying to do as many press ups as I could do for a minute.