Aim
I play football and I want to improve my fitness in football. I want to improve my skills by doing some skill drills in my circuit training. I will also improve my strength in my legs my doing some weight training, by doing so, my shot power will be better. I will have to improve my stamina so that I can play a 90 minute match without really getting tired.
Components of fitness for football
- Stamina/ Endurance- I will need a lot of stamina to play a 90 minute match without getting tired.
- Timing- This component is required for me when I’m in my mid fielding position. I will need this to tackle the ball from the opponent.
- Speed- Speed will be required, when I’m in the attacking position. I have to dash through when I have to score a goal.
- Strength- I will be requiring this for better shot power. This will be mostly needed for direct free kicks.
In order to improve my fitness, I will be developing circuit training in my 6 week training.
Test results
Plan
The warm up
The warm up is a light exercise to get you ready for your football match.
The reasons warm up activities are undergone before a match is as follows-
- It helps you increase your heart rate.
- It prevents injuries.
- It helps in improving skills.
- Raises your body temperature.
- You are mentally prepared.
- Increases the blood circulation.
- Greater range of movement.
My warm up programme for football
Equipments required
- Cones
- 5 footballs
- Bibs
- Start with a light jog for 5 to 10 minutes. This helps in warming your muscles. It also makes them more flexible and lowers the risk of injury.
- Do some stretching. Work on all the main joints. Stretching increases the range of movement at the joints. It helps to stop muscles, tendons and ligaments getting strained.
- Do some specific warm up activities like dribbling, shooting, passing etc against a wall.
- Complete the warm up by playing a short match for 20 minutes.
Hopefully, after the warm up session, you must be sweating lightly
Principle of training required for my session
- FITT
- Progression
- Specificity
I will achieve FITT by
- How frequently I do my exercise
- What level I will work at
- How long I do the exercise
I will achieve this by building up my program slowly
I will achieve specificity by working on just one area.
A Skill practise.
I will practise some skills like passing, dribbling and shooting against people practising with me. I will do this for at least 15- 20 minutes. This is an example of specificity where I am working on specific areas. Hopefully by the end of my 6 week programme I should have improved in my specific areas
A cool down
Cool down after match should help me prevent from injuries as well. A cool down helps me in many ways-
- Allows the body to recover
- Replaces lactic acid with oxygen to prevent stiffness and pain of the muscles.
- Circuit Training – 2 x 30 seconds on 10 Stations.
Evaluation
In my Personal Exercise Programme, I have worked on certain areas to improve myself in the legendary sport of Football. I followed and completed a schedule as mentioned to help me get better playing football.
I may change a few things in my Training Programme. The time of when I actually under take the programme would probably change because sometimes it did clash in with my religious life. If I do the Training Programme again, I would change the time I actually spend on each activity so I will be able to endure over an extensive period of time.
In my Personal Training Programme altogether, I think that that I have really benefited from it. I can feel that I have more strength and endurance when I play football at school and I also have learnt new things (e.g. new skills) on the process. I can see changes in myself because in my bleep test undertaken in my school I have improved really well, I am able to play football confidently and take powerful, threatening and dangerous shots towards the goalkeeper and have learned really good skills which will come useful.
I would recommend people to do their own Personal Training Programme in their own time as it will keep them fit and healthy and there are many concerns now days of obesity so by doing this will keep a person fit and healthy, maintain a healthy heart and live for long.
In my Personal Exercise Programme, I have worked on certain areas to improve myself in the legendary sport of Football. I followed and completed a schedule as aforementioned to help me get better playing football.
