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A personal exercise programme to improve my all round performance during football.

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Personal Profile My name is Katie Anderson, I am 16 years old. I am devising a personal exercise programme in order to improve my all round performance during football. I chose football as this is my main sport. As a defender I need to be fairly strong but also as a left back I need some speed to keep up with the wingers. I train weekly and play most weeks through out the football season with my team Doncaster Parklands Rovers W.F.C. I train for approximately 2 hours a week and play for a full 90 minutes on a Sunday. Occasionally I train with my school football team for about 50-60 minutes and play the odd match for them. I have completed three seasons with Parklands at junior level however for the last 2 seasons I have also played at open age level as well. This season I have broken into the first team which play in the northern combination league. This league is in third tier of the league pyramid making Parklands one of the top 82 teams in the country as well as the league we also participate in a number of cup competitions including the Sheffield and Hallamshire F.A. county cup and the women's F.A. cup. I have no current injuries or health problems that need to be taken into consideration or will affect my participation in carrying out my exercise programme. Health and Skill Related Fitness Below is a list of health and skill related fitness with the definitions: Health related fitness Cardiovascular Endurance- The ability of the heart, blood vessels, blood, and respiratory system to supply fuel and especially oxygen to the muscles. Cardiovascular endurance is important for marathon and cross country running. Muscular endurance- Is the ability of the muscle to work for long periods of time without tiring. Muscular endurance is important for running. Speed- Is the ability to perform a movement or cover a distance in a short period of time. ...read more.


Female <17.0 secs 17.0 - 17.9 secs 18.0 - 21.7 secs 21.8 - 23.0 secs >23.0 secs Reaction time test What does the test measure? The test measures a person's reaction time. Equipment needed To undertake this test you will require: * A one 1 metre ruler * An assistant How do you do the test? The ruler is held by the assistant between the outstretched index finger and thumb of the athlete's dominant hand, so that the top of the athlete's thumb is level with the zero cm line on the ruler. The assistant instructs the athlete to catch the ruler as soon as possible after it has been released. The assistant is to record distance between the bottom of the ruler and the top of the athlete's thumb where the ruler has been caught. Reliability Reliability would depend upon how strict the test is conducted and the individual's level of motivation to perform the test. National averages The following are national norms for 16 to 19 year olds. Excellent Above Average Average Below Average Poor <7.5cm 7.5 - 15.9cm 15.9 - 20.4cm 20.4 - 28cm >28cm Standing long jump What does the test measure? The test measures power in the legs and leg strength. Equipment needed To undertake this test you will require: * A flat surface * A marker or cone * tape measure * An assistant How do you do the test? The athlete places their feet on the line or inline with the cone. The athlete crouches, leans forward, swings their arms backwards, the jumps horizontally as far as possible, landing on both feet. The coach should measure from the marker or cone to the nearest point of contact. The start of the jump must be from a static position. Reliability Reliability would depend upon how strict the test is conducted and the individual's level of motivation to perform the test. ...read more.


Dehydration can lead to headaches; dizziness and sickness which will all delay the recovery time needed after exercise therefore I will always have a bottle of water with me. Recovery periods are important as the body needs time to recover properly after vigorous exercise. If the body does not recover properly it becomes weak and then the risk of injury is increased. Order of exercise also needs to be taken into consideration especially if doing circuit training. If you are strengthening muscles and working hard muscles become fatigued and start to ache therefore it is no use doing shuttles to increase cardiovascular endurance and then do an exercise like step ups as this works the same groups of muscles and therefore makes the leg weak as it has been overworked and then injuries occur. My circuit: * Shuttle runs * Sit ups * Skipping * Burpees * Rest * Agility runs * Press ups * Short passes with a football. For shuttle runs there is minimal risks however there is a small possibility of water being on the floor of the area I will be running in which will make it slippery and so there is a chance of slipping. Also if I am running close to a wall there is a chance of running into the wall. Using agility ladders there is risk of catching feet in the ladders which will cause people to sometimes trip over however the majority of the time the ladders will just move out of place due to the supporting posts being flexible. The hazards of short passes with a football include tripping over the ball or hitting somebody else with a ball however with only me and an assistant in the gym to help me with timing etc. there is little chance of this happening. Skipping requires the use of a skipping rope which could catch somebody whilst in the air or catch the person using the rope however there is minimal risk involved. Personal factors: Age Gender Illness Physical fitness Recovery from injury Owt else ...read more.

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