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Training schedule.

Extracts from this document...

Introduction

Training Schedule Purpose/aim of the programme in relation to prior fitness, performance levels and any injuries/health problems. The aim of my circuit is to improve my skills or fitness in a particular sport. I have chosen to base my circuit on football. The skills/fitness that I need to improve are my stamina, agility, balance and co-ordination. I need each of these skills/fitness in my sport because: I need to be able to run with the ball for a fairly long period of time and be able to keep control of it. This means that I need a lot of stamina and agility to avoid other players. I need balance so that I can improve my long and short distance kicking and be able to dodge other players with ease. I need to improve my football skills on the pitch, to do this I need to put a lot of effort into improving my co-ordination. I am also fairly bad at heading the ball so I need to improve my agility and co-ordination in order to do my best. I currently do not participate in any out of school clubs. For this reason my circuit will not start as extensive as someone who plays for a football team/club. I will try and specifically make my programme so that I will be able to improve my own fitness/skills. I am hoping that by making the programme specific to me, it will improve my fitness and skills much more than if I used someone else's programme. I have already taken a pre-test and I tested five different fitness's. I tested my power, flexibility, balance, fitness, hamstrings and quadriceps. I did this by doing a sit and reach test, a balance test, a broad jump, a press up test and a sit up test. I will than repeat these tests after completing my training schedule and I will be able to measure my improvement. ...read more.

Middle

- Press ups Specificity- This station is not very specific to football, but it is specific to an area of muscles. Progression- I can easily progress through this exercise. I can do this by adding on the amount of press-ups each time I do a circuit. Overload- I can easily choose how much overload I want to have. But I think that the overload should not get too big or I will not be able to complete it. Reversibility- The only way I can try and stop the effects reversing is by continuing the skill daily and trying not to lower the amount of effort I put into it. - Sit ups Specificity- This exercise is specific to an area of muscles, including the pectorals. It can be used in many sports to help increase my personal fitness. Progression- I can easily progress through this exercise. I can do this by adding on the amount of sit-ups each time I do a circuit. Overload- I can easily choose how much overload I want to have. But I think that the overload should not get too big or I will not be able to complete it. Reversibility- The only way I can try and stop the effects reversing is by continuing the skill daily and trying not to lower the amount of effort I put into it. - Dribbling and passing the ball Specificity- This skill is very specific to football and it cannot be used as a skill in any other sports. Progression- I think that the easiest way I can progress is to increase the amount of passes I have to do. Overload- I think that I would be able to stand quite a high overload for this skill. Reversibility- The only way I can try and stop the effects reversing is by continuing the skill daily and trying not to lower the amount of effort I put into it. ...read more.

Conclusion

If I did the circuit again than I would have added more stations which focused on skills, not fitness. By doing this I would put a lot more emphasis on football skills, making it specific to that sport. I applied the principles of training to every station and I think that by doing this I was able to work out how to change them as the weeks progressed. This also helped me work out how much overload to put into the stations. All the stations were very manageable because I had made it so I needed minimal equipment, such as a football and cones. By the end of the training schedule I got fairly bored and tired out. I think that this was because there was not enough variation and that I had put too much progression into five weeks. If I had made the stations more exciting, like adding some matches, I could have avoided the boredom. I made very little changes to my training schedule; I only had to change two times because I had to go out to visit places. When I went to the beach I still tried to keep my schedule going by buying a ball and using objects as cones. I found that the circuit was very easy to set up. Overall, I think that using the data I collected, before and after my training schedule, I had reached my goal of improving my skills and fitness. After the training schedule my aerobic threshold had gone up and I was able to go longer an-aerobically. I think that this happened because of my training schedule and that by hiring the threshold I am now able to do far more things for longer periods of time. For example, I think that I would now be able to run further an-aerobically than I used to be able to do. This shows that I made very good progress and that if I could I would continue to do this training schedule with very little or no changes. ...read more.

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