The sport I am going to do for my training programme is Football, the programme will last for 6 week
Introduction for Training Programme
The sport I am going to do for my training programme is Football, the programme will last for 6 week. I am going to design my programme for a male aged between 15-18 playing at a high standard of football that is extremely fit. The programme will not only stretch the player physically but hopefully mentally because the drills and skills they undertake will inevitably be used in a game situation so the aim is for those skills they have learnt on the training pitch to come natural to them in a game.
I have chosen to do football because I have played at a very high standard for numerous years. I played in Crystal Palace's academy for approximately 5 years, then I joined Southampton's academy and I was involved in that for 1 1/2 years, and I also played for the district side for a season. When I played for these teams I played against teams like Arsenal and Chelsea, therefore I was playing against the best players at my age in the country, thus having the best coaching and treatment possible. When I was involved in academy football I would train 3 times a week and have a match every Sunday. I played at many grounds when I was younger such as St Mary's, Craven Cottage and Selhurst Park and I had many famous people watch me play such as Graham Taylor, Terry Venables, Gordan Strachan and many more therefore I feel I can give an insight into the pressures of the game and maybe give the player a few helpful tips. I am still currently playing at a fairly high level because I play for Alton Town Youth U18's which is very physically demanding because the players are a lot older.
With all this experience in the game I feel I should be able to produce a good training programme. Also the programme will involve information on diet because what you eat is crucial to how you perform. So there will be a weekly diet the player should keep to, weekly exercise regime and weekly training drills.
A football player covers the ground in a variety of ways: sprinting short distances, jogging, walking, shuffling and moving sideways and backwards. With this in mind, my training program will consist of more than steady state running, or basic interval training around a track, in an attempt to mimic the movement patterns of an actual game.
Football is a sport that requires a multitude of athletic abilities; I will aim to make improvements in the following to improve my game:
* Explosive acceleration and fast sprinting speed.
* Muscular endurance, so that you can run for long periods of time
* Muscular balance and high levels of neuromuscular co-ordination.
* Body awareness and agility, the ability to know where your body is, and be able to move it.
* Muscular strength, to shield the opposing player from the ball, or for making a tackle or header
* Discipline to take orders and decisions, as well as putting the team first.
* Good flexibility to avoid injury, football players are prone to poor hamstring flexibility.
* Correct balance between your quadriceps and hamstrings, as well as strength imbalances between your left and right leg.
Development of speed is essential in football, where ability to reach the ball first, or outrun opponents, is paramount. Good soccer players will turn out 30 metre sprint times of well under 4 seconds, yet this alone is not enough. Speed endurance is vital as well, to maintain that pace throughout a match, especially during intense bursts. Agility is another important factor, since quick lateral movements may help you to feign and evade opponents. When it comes to set pieces, the tall and strong players are usually the target men. Leg strength and power are a crucial part of jumping ability. All round muscular strength is important in such a physical game, thus the musculature associated with sound posture should also be well toned to reduce the risk of injury.
Over the six weeks my programme will be designed so that I progress, this is the most important factor. I will do this by gradually increasing the amount of exercise I do and by using different training methods including Fartlek, interval and circuit therefore my training programme will allow for overload. Warming up and cool downs are vital to avoid injury, also I wont ever be training at 100%, it will be above the minimum threshold and below the maximum. I will be doing three training sessions each week each consisting of 1 hours training, I will train on Tuesdays, Fridays and Saturdays, these are good times for me as most other days I am doing other sports or activities. I would be pleased if my training programme also improved my muscular endurance, cardiovascular fitness, awareness and my agility, I will design my programme to help me do so. Muscular strength is more important so I can exert more force against another player.
This is my weekly sport programme with my training programme included.
Monday- Football (training) Friday- training
Tuesday- training Saturday- training
Wednesday- Football Sunday- Sailing
Thursday- badminton
F.I.T.T
F - Frequency I will be training 3 times a week.
I - intensity when using weights I will use 5 kilogram or my own
body
T - Time I will be training for 1 hour every session
T - Type I will use circuits, Fartlek and interval methods of training
Stretches for warm up and cool down
Hold all stretches for 8-10 seconds during a warm up and for 15-20 seconds during a cool down.
Static Stretches
Calf muscle (gastrocneimus)
With one leg in front of the other, put your weight on your front foot and push the heel of your back foot towards the floor.
Thighs (quadriceps)
Stand with your legs shoulder width apart, bend one leg backwards at the knee and grip it with your hand, push your knee forwards and you should be able to feel the muscle stretching.
Hamstring (gracilis)
Stand with your feet roughly two feet apart, lean to the left and put weight on the left leg. Keep the right leg straight and planted on the floor and you should feel the inside of your high pulling.
Neck (sternocleidomastoid)
Stand upright and move your head to face upwards the left, right and downwards. Do not roll the neck.
Shoulders (scapula and deltoid)
Put one arm behind your back and then the other over the opposite shoulder and try to grip the hand behind your back.
Pelvis and lower back (latissimus dorsi)
To loosen the pelvis, slowly rotate it in a clockwise and anti clockwise direction, keep feet firmly placed on the floor shoulder width apart.
Evaluation
I am very pleased with my fitness programme, I followed it all the way and I feel it had achieved its aim which was progression. I feel I have used a variety of different training methods including Fartlek, interval and circuit, also I have used weights to exercise with which would count as weight training.
Proof of the progression is my heart rates which I have represented in graph form and generally feeling fitter whilst performing in football and tennis matches. This proves that my cardiovascular fitness has improved.
To maintain this high level ...
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Evaluation
I am very pleased with my fitness programme, I followed it all the way and I feel it had achieved its aim which was progression. I feel I have used a variety of different training methods including Fartlek, interval and circuit, also I have used weights to exercise with which would count as weight training.
Proof of the progression is my heart rates which I have represented in graph form and generally feeling fitter whilst performing in football and tennis matches. This proves that my cardiovascular fitness has improved.
To maintain this high level of fitness I would have to continue training like this each week, but I would find this difficult as I have got quite a busy lifestyle and in the last 6 weeks I have had to make time for my training which wasn't always easy. If I was to keep doing this intense training programme I wouldn't just keep this level of fitness but I would actually keep increasing it which is not entirely necessary, even for the amount of sport I do. Having said this I am still going to aim to train once a week for an hour.
I found the interval training most difficult, even with the rests in between training, this was because I did twice the amount of training I usually did and pushed myself very hard.
I can visibly see my leg muscles have grown and feel stronger and confident on the football pitch. My skills have also improved which was another aim I had, this again makes me feel more confident on the football pitch.
Evaluation for week 2
How I feel after 2 weeks of exercise?
Feeling pretty good, this week was just the basic training I had designed for myself but I am starting to adapt to it more.
What do I feel it has done to me personally?
I definitely feel more adapted to it and realized at football training on Wednesday that I didn't get as tired during the tough warm up as I usually do. I think it has a lot to do with the extra training I am doing.
What did I enjoy the most?
This week was the first time I did skill training which involves a lot of ball work; I enjoyed this most because it was good fun challenging myself to do well.
Any changes that could be made to improve it?
It is supposed to take me 20 minutes to jog 2 miles but I was quite a lot over that time this week, next week I am going to pick up the pace as I do not want to change the amount of time I am allowed to complete this exercise in.
How do I think it will affect me next week?
Hopefully it will affect me positively and improve my fitness further.
Do I think I am progressing?
I do feel like I am progressing as I realized at football training this week and in the match I performed extremely well.
Week 2 Tuesday, Tuesday evening and Saturday
Training session
Time (mins)
What am I going to do?
How?
Warm up
0
Warm up muscles
Light jogging
Cardiovascular fitness
20
Sprint
Jog 2 miles
Skills
20
Keep ups
Shooting
passing
Keep the ball up as long as possible (time and compare) shoot at an empty goal using power and accuracy, with a partner practice a one touch pass
Cool down
0
Repeat warm up
Hold stretches for 20 seconds and walk rather than jogging
Week 3 Tuesday, Tuesday evening and Saturday
Training session
Time (mins)
What am I going to do?
How?
Warm up
0
Warm up muscles
Light jogging and stretches
Muscular endurance
20
Jogging, cycling, skipping
Jog 1 mile, gently ride 1 mile, skip for 7 minutes
Rest period
5
rest
Sit down ,drink water
Muscular strength
20
Press ups, bicep curls, sit ups
20 press ups, rest and repeat. Using 5 kilo weights, 20 reps, twice. 20 sit ups, rest then repeat.
Cool down
0
Repeat warm up
Hold stretches for 20 seconds and walk rather than jogging
Rest period - 20 minutes.
Training session
Time (mins)
What am I going to do?
How?
Warm up
0
Warm up muscles
Light jogging and stretches
Muscular endurance
20
Jogging, cycling, skipping
Jog 1 mile, gently ride 1 mile, skip for 7 minutes
Rest period
5
rest
Sit down ,drink water
Muscular strength
20
Press ups, bicep curls, sit ups
20 press ups, rest and repeat. Using 5 kilo weights, 20 reps, twice. 20 sit ups, rest then repeat.
Cool down
0
Repeat warm up
Hold stretches for 20 seconds and walk rather than jogging
Interval training
This week I have included interval training into my training programme. I am doing twice as much work this week than usual but having rest periods of 5 and 20 minutes in between training. The advantage of this will be being able to train for longer without getting as tired, due to the rests.
Evaluation for week 4
How I feel after 4 weeks of exercise?
I am feeling very healthy and full of energy.
What do I feel it has done to me personally?
I have been measuring my heart rate since I have started my training programme and it has got gradually slower and slower, this is a good thing and means I am getting fitter.
What did I enjoy the most?
The Fartlek training in the warm up and cardiovascular activity was good fun, I found myself sweating quite a lot during the sprints which is never a bad thing.
Any changes that could be made to improve it?
I think I could have probably done some more cardiovascular activity maybe some skipping.
How do I think it will affect me next week?
Hopefully if I train hard again next week it will improve my fitness even more
Do I think I am progressing?
I have proved it to myself that I am progressing with the results of measuring my heart rate.
Week 4 Tuesday, Tuesday evening and Saturday
Training session
Time (mins)
What am I going to do?
How?
Warm up
0
Warm up muscles
3 mins Light jogging, 4 50m sprints, 2 mins fast walk.
Cardiovascular fitness
20
Sprint
Sprint 100 metres, Jog 2 miles sprint 100 metres
skills
20
Keep ups
Shooting
passing
Keep the ball up as long as possible (time and compare) shoot at an empty goal using power and accuracy, with a partner practice a one touch pass
Cool down
0
Repeat warm up
Hold stretches for 20 seconds and walk rather than jogging
Fartlek
This week I included Fartlek training in my warm up and in my cardiovascular exercises. This is a combination of fast pace and slow pace exercises which can be used on all terrain and will improve both my aerobic and anaerobic energy systems.
Evaluation for week 5
How I feel after 5 weeks of exercise?
I am feeling very fit now and find myself eating a lot more too.
What do I feel it has done to me personally?
This week I did not try any extra training and the training felt a lot easier, this means have to do more exercise to feel tired which definitely means I am progressing.
What did I enjoy the most?
I enjoyed all this weeks training but especially the weight training like before because I can really feel my muscles working that I need to perform well at the game of football.
Any changes that could be made to improve it?
I didn't have any problems with this weeks training and could not think of anything I could have improved
How do I think it will affect me next week?
Next week I am going to try an overload which should push me to my limit, it should be very tough, but this is what I want.
Do I think I am progressing?
As I explained earlier I feel like I have to do more training before I get tired which means I am getting fitter.
Week 6 Tuesday, Tuesday evening and Saturday
Training session
Time (mins)
What am I going to do?
How?
Warm up
0
Warm up muscles
Light jogging
Cardiovascular fitness
20
Sprint
Sprint 2 miles
skills
20
Keep ups
Shooting
passing
Keep the ball up as long as possible (time and compare) shoot at an empty goal using power and accuracy, with a partner practice a one touch pass
Cool down
0
Repeat warm up
Hold stretches for 20 seconds and walk rather than jogging
Overload
To improve my fitness this week I am adding an overload to my programme, instead of jogging the usual two miles I am going to sprint them, this should improve areas of fitness by gradually increasing the amount of stress place upon them.
Recorded heart rates over 6 weeks
Week 1
58 bpm
Week 2
58 bpm
Week 3
57 bpm
Week 4
54 bpm
Week 5
54 bpm
Week 6
53 bpm
It is clear from this graph that the biggest change in my heart rate was between week 3 and 4. It is obvious that my heart rate has decreased, this shows where I gained the most fitness.
Evaluation for week 2
How I feel after 2 weeks of exercise?
Feeling pretty good, this week was just the basic training I had designed for myself but I am starting to adapt to it more.
What do I feel it has done to me personally?
I definitely feel more adapted to it and realized at football training on Wednesday that I didn't get as tired during the tough warm up as I usually do. I think it has a lot to do with the extra training I am doing.
What did I enjoy the most?
This week was the first time I did skill training which involves a lot of ball work; I enjoyed this most because it was good fun challenging myself to do well.
Any changes that could be made to improve it?
It is supposed to take me 20 minutes to jog 2 miles but I was quite a lot over that time this week, next week I am going to pick up the pace as I do not want to change the amount of time I am allowed to complete this exercise in.
How do I think it will affect me next week?
Hopefully it will affect me positively and improve my fitness further.
Do I think I am progressing?
I do feel like I am progressing as I realized at football training this week.
Week 5 Tuesday, Tuesday evening and Saturday
Training session
Time (mins)
What am I going to do?
How?
Warm up
0
Warm up muscles
Light jogging and stretches
Muscular endurance
20
Jogging, cycling, skipping
Jog 1 mile, gently ride 1 mile, skip for 7 minutes
Muscular strength
20
Press ups, bicep curls, sit ups
20 press ups, rest and repeat. Using 5 kilo weights, 20 reps, twice. 20 sit ups, rest then repeat.
Cool down
0
Repeat warm up
Hold stretches for 20 seconds and walk rather than jogging
Introduction for Training Programme
The sport I am going to do for my training programme is Football, the programme will last for 6 week. I am going to design my programme for a male aged between 15-18 playing at a high standard of football that is extremely fit. The programme will not only stretch the player physically but hopefully mentally because the drills and skills they undertake will inevitably be used in a game situation so the aim is for those skills they have learnt on the training pitch to come natural to them in a game.
I have chosen to do football because I have played at a very high standard for numerous years. I played in Crystal Palace's academy for approximately 5 years, then I joined Southampton's academy and I was involved in that for 1 1/2 years, and I also played for the district side for a season. When I played for these teams I played against teams like Arsenal and Chelsea, therefore I was playing against the best players at my age in the country, thus having the best coaching and treatment possible. When I was involved in academy football I would train 3 times a week and have a match every Sunday. I played at many grounds when I was younger such as St Mary's, Craven Cottage and Selhurst Park and I had many famous people watch me play such as Graham Taylor, Terry Venables, Gordan Strachan and many more therefore I feel I can give an insight into the pressures of the game and maybe give the player a few helpful tips. I am still currently playing at a fairly high level because I play for Alton Town Youth U18's which is very physically demanding because the players are a lot older.
With all this experience in the game I feel I should be able to produce a good training programme. Also the programme will involve information on diet because what you eat is crucial to how you perform. So there will be a weekly diet the player should keep to, weekly exercise regime and weekly training drills.
A football player covers the ground in a variety of ways: sprinting short distances, jogging, walking, shuffling and moving sideways and backwards. With this in mind, my training program will consist of more than steady state running, or basic interval training around a track, in an attempt to mimic the movement patterns of an actual game.
Football is a sport that requires a multitude of athletic abilities; I will aim to make improvements in the following to improve my game:
* Explosive acceleration and fast sprinting speed.
* Muscular endurance, so that you can run for long periods of time
* Muscular balance and high levels of neuromuscular co-ordination.
* Body awareness and agility, the ability to know where your body is, and be able to move it.
* Muscular strength, to shield the opposing player from the ball, or for making a tackle or header
* Discipline to take orders and decisions, as well as putting the team first.
* Good flexibility to avoid injury, football players are prone to poor hamstring flexibility.
* Correct balance between your quadriceps and hamstrings, as well as strength imbalances between your left and right leg.
Development of speed is essential in football, where ability to reach the ball first, or outrun opponents, is paramount. Good soccer players will turn out 30 metre sprint times of well under 4 seconds, yet this alone is not enough. Speed endurance is vital as well, to maintain that pace throughout a match, especially during intense bursts. Agility is another important factor, since quick lateral movements may help you to feign and evade opponents. When it comes to set pieces, the tall and strong players are usually the target men. Leg strength and power are a crucial part of jumping ability. All round muscular strength is important in such a physical game, thus the musculature associated with sound posture should also be well toned to reduce the risk of injury.
Over the six weeks my programme will be designed so that I progress, this is the most important factor. I will do this by gradually increasing the amount of exercise I do and by using different training methods including Fartlek, interval and circuit. Warming up and cool downs are vital to avoid injury. I will be doing three training sessions each week each consisting of 1 hours training, I will train on Tuesdays, Fridays and Saturdays, these are good times for me as most other days I am doing other sports or activities. I would be pleased if my training programme also improved my muscular endurance, cardiovascular fitness, awareness and my agility, I will design my programme to help me do so. Muscular strength is more important so I can exert more force against another player.
This is my weekly sport programme with my training programme included.
Monday- Football (training) Friday- training
Tuesday- training Saturday- training
Wednesday- Football Sunday- Sailing
Thursday- badminton
F.I.T.T
F - Frequency I will be training 3 times a week.
I - intensity when using weights I will use 5 kilogram or my own
body
T - Time I will be training for 1 hour every session
T - Type I will use circuits, Fartlek and interval methods of training
Stretches for warm up and cool down
Hold all stretches for 8-10 seconds during a warm up and for 15-20 seconds during a cool down.
Static Stretches
Calf muscle (gastrocneimus)
With one leg in front of the other, put your weight on your front foot and push the heel of your back foot towards the floor.
Thighs (quadriceps)
Stand with your legs shoulder width apart, bend one leg backwards at the knee and grip it with your hand, push your knee forwards and you should be able to feel the muscle stretching.
Hamstring (gracilis)
Stand with your feet roughly two feet apart, lean to the left and put weight on the left leg. Keep the right leg straight and planted on the floor and you should feel the inside of your high pulling.
Neck (sternocleidomastoid)
Stand upright and move your head to face upwards the left, right and downwards. Do not roll the neck.
Shoulders (scapula and deltoid)
Put one arm behind your back and then the other over the opposite shoulder and try to grip the hand behind your back.
Pelvis and lower back (latissimus dorsi)
To loosen the pelvis, slowly rotate it in a clockwise and anti clockwise direction, keep feet firmly placed on the floor shoulder width apart.
Dynamic Stretches
Dynamic movements are the best way to prepare your body for dynamic workouts. Contrary to old beliefs, the best time to work on static flexibility is at the end of your workout, and not in the beginning. After every workout you should follow a 4-6 minute total body static stretching series.
The following series of Dynamic movements will develop your flexibility, balance, coordination, mobility and strength.
WALKING HIGH KNEES
Purpose: To flex the hips and shoulders, and stretch the glutes, quads, lower back and shoulders.
Procedure:
. Take an exaggerated high step, driving your knee as high as possible, and simultaneously push up on the toes of your opposite foot.
2. Use the proper arm swing; 90? angle at the elbows, hands swing up to chin level and back beyond rear pocket.
Key Points:
. Drive your knees up as high as possible.
Variation:
. High knees pull: Same as above but grab your knee and pull it up and in with each stride.
WALKING LUNGE
Purpose: To stretch the glutes, hamstrings, hip flexors and calves.
Procedure:
. Step out with a long stride, striking the heel of your forward foot and extending onto the toes of your back foot.
2. Complete the cycle by bringing your trail leg through and standing upright.
Key Points:
. Position your hands behind your head while keeping your eyes focused forward.
2. Flex your front knee to 90? and keep your back knee from striking the ground.
WALKING HIGH KNEE LUNGE
Purpose: To stretch the glutes, hamstrings, hip flexors and calves.
Procedure:
. Drive your forward knee up as high as possible and then step out with a long stride striking the heel of your forward foot and extending onto the toes of your back foot.
2. Complete the cycle by bringing your trail leg through and standing upright.
Key Points:
. This drill is performed identical to the walking lunge, with the exception of the high knee action.
2. Position your hands behind your head with your eyes focused forward.
3. Flex your front knee to 90? and keep your back knee from striking the ground.
WALKING STRAIGHT LEG KICKS
Purpose: To stretch the hamstrings, calves and lower back.
Procedure:
. Walk forward keeping your front leg straight.
2. Kick your leg up and touch your toes to the fingers of your opposite hand.
3. Repeat the cycle with your opposite leg.
Key Points:
. Keep your arm extended out parallel with the ground.
2. On your first set of this drill only kick to 75% capacity, and then on your second set kick to full capacity.
WALKING SIDE LUNGE, OVER & BACK
Purpose: To stretch the groin, glutes, hamstrings, and ankles.
Procedure:
. Keep your torso upright and take a long stride out to the side.
2. Lunge out bending your forward knee to 90?while keeping your trail leg straight.
3. Lower your hips and shift your body weight to the opposite leg.
4. Recover by bringing your feet together and standing upright.
Key Points:
. Repeat the drill for 10 yards.
2. Keep your head focused forward with your arms hanging down in front of your body.
RUNNING BUTT KICKS (20 reps)
Purpose: To stretch the quadriceps and hip flexors.
Procedure:
. Begin running by flexing your knee and bringing your heel back and around to your buttocks.
2. Maintain a slight forward lean throughout the drill, and stay on the balls of your feet.
3. Complete 20 kicks within 10 yards.
Key Points:
. Maintain a quick, yet shallow arm swing, keep your elbows at 90? and drive your hands from chest to front hip pocket.
RUNNING HIGH KNEES (20 reps)
Purpose: To stretch the glutes, quads, low back and shoulders.
Procedure:
. Execute proper running form; keep your elbows at 90? and drive your hands up to chin level and back to your rear pocket.
2. Stay on the balls of your feet, and drive your knees up as high as possible, and then down as quickly as possible.
RUNNING CARIOCA
Purpose: To stretch the abductors, adductors, glutes, ankles and hips.
Procedure:
. Stay on the balls of your feet with your hips in a low semi-squat position.
2. Begin the drill by twisting your hips and crossing one leg in front of the other, bring your trail leg through, and cross your lead leg behind the trail leg.
3. Your shoulders remain square through the entire drill.
BACK PEDAL
Purpose: To stretch the hip flexors, quads and calves.
Procedure:
. Keeping your hips and knees bent with shoulders positioned over the balls of your feet.
2. For the first 10 yards utilize short choppy steps.
3. For the second 10 yards open up your stride and kick back.
LYING SCORPION
Purpose: To stretch the hip flexors, abdominals, quads and shoulders.
Procedure:
. Lie down in a prone position.
2. While keeping your chest in contact with the ground, cross one leg behind the other to the opposite side of your body.
3. This drill should be done in a continuous manner.
ARM SWINGS, FORWARD AND BACK
Purpose: To stretch the chest, shoulders and upper back.
Procedure:
. Swing your arms forward, so they cross, and swing them back as far as possible.
2. This drill should be done in a controlled continuous fashion for 10 repetitions.
SIDE BEND, OVER AND BACK
Purpose: To stretch the triceps, upper back, abdominals, and obliques.
Procedure:
. Bend to one side while holding your opposite arm overhead, quickly reverse direction and stretch the other side.
2. This drill should be done in a controlled continuous fashion for 10 stretches on each side of your body.
POWER SKIP
Purpose: To further prepare your body for full speed action.
Procedure:
. The power skip is executed by doing an explosive, exaggerated skip while emphasizing height rather than distance. Emphasize a big arm swing and explosive knee lift.
Evaluation for week 1
How I feel after a week of exercise?
Quite tired but feeling good, no muscular strains or pulls which is good.
What do I feel it has done to me personally?
It makes me feel fitter but tires me out on Tuesdays when I am doing it twice a day, I'm sure I will feel tired every Tuesday from now on. I think I am happier in myself because I have done something rather than just sit at home.
What did I enjoy the most?
I enjoyed the muscular strength part of the programme the best, probably because I found it the most challenging. I also enjoyed the circuit training which I did immediately after my exercise; I will not do this again as it made me very tired and out of breath.
Any changes that could be made to improve it?
Couldn't see anything wrong with my programme but it is only the first week so I am sure I will find some criticism about it.
How do I think it will affect me next week?
I'm sure I will be tired on Tuesdays from now on but hopefully it will have another positive effect on me as it did this week.
Do I think I am progressing?
It's quite hard to tell at this point but I was quite tired after exercising which told me that my muscles were working quite hard, but I am sure I will progress over the 6 weeks.
Week 1 Tuesday, Tuesday evenings and Saturday
Training session
Time (mins)
What am I going to do?
How?
Warm up
0
Warm up muscles
Light jogging and stretches
Muscular endurance
20
Jogging, cycling, skipping
Jog 1 mile, gently ride 1 mile, skip for 7 minutes
Muscular strength
20
Press ups, bicep curls, sit ups
20 press ups, rest and repeat. Using 5 kilo weights, 20 reps, twice. 20 sit ups, rest then repeat.
Cool down
0
Repeat warm up
Hold stretches for 20 seconds and walk rather than jogging
Circuit training
After I have done the 1 hour training above I am going to do a specially designed circuit to help improve my skills in football. I will have four different stations and will be practicing dribbling round cones, passing against a wall, shuttle runs and heading at the different stations. I have used circuit training because I can adapt the circuit to benefit my needs.
Nutrient Balance
Carefully planned nutrition must provide an energy balance and a nutrient balance. The nutrients are:
* Proteins - essential to growth and repair of muscle and other body tissues
* Fats - one source of energy and important in relation to fat soluble vitamins
* Carbohydrates - our main source of energy
* Minerals - those inorganic elements occurring in the body and which are critical to its normal functions
* Vitamins - water and fat soluble vitamins play important roles in many chemical processes in the body
* Water - essential to normal body function - as a vehicle for carrying other nutrients and because 60% of the human body is water
* Roughage - the fibrous indigestible portion of our diet essential to health of the digestive system
Fitness
* Strength - the extent to which muscles can exert force by contracting against resistance (holding or restraining an object or person)
* Power - the ability to exert maximum muscular contraction instantly in an explosive burst of movements (Jumping or sprint starting)
* Agility - the ability to perform a series of explosive power movements in rapid succession in opposing directions (Zigzag running or cutting movements)
* Balance - the ability to control the body's position, either stationary (e.g. a handstand) or while moving (e.g. a gymnastics stunt)
* Flexibility - the ability to achieve an extended range of motion without being impeded by excess tissue, i.e. fat or muscle (Executing a leg split)
* Local Muscle Endurance - a single muscle's ability to perform sustained work (Rowing or cycling)
* Cardiovascular Endurance - the heart's ability to deliver blood to working muscles and their ability to use it (Running long distances)
* Strength Endurance - a muscle's ability to perform a maximum contracture time after time (Continuous explosive rebounding through an entire basketball game)
* Co-ordination - the ability to integrate the above listed components so that effective movements are achieved.
Rob Shanley o3
My training Programme (GCSE PE)
