action plan - endurance, strength, flexibility speed and agility.
Through out my portfolio I aim to carry out skill’s and fitness tasks. The type of fitness training I am doing will be endurance, strength, flexibility speed and agility. There are a number of ways I can test and train. The area of fitness, times trained and activity are listed in the table below:
Our aerobic capacity is also know as cardio respiratory endurance or stamina. It’s the ability of our heart and lung to cope with actives over a long period of time strenuous activies , using the whole body to keep our active muscles supplied with energy and removing waste. The better our aerobic capacity is the longer we can do our activity for.
To improve aerobic capacity it takes regular heart rate of between 60- 80 % of our maximum heart rate for a minimum of 12 minutes increasing up to 40 minutes.
Professional athletes and performs will work in excess of an hour 4 times a week on aerobic capacity.
There are three tests for to measure vo2 max
The bleep test
Harvard step test (recovery time recorded)
The Cooper twelve min run (distance measured)
Fartlek, developed in the 1930's, comes from the Swedish for 'Speed Play', combines . Fartlek allows the athlete to run whatever distance and speed they wish, varying the intensity, and occasionally running at high intensity levels. This type of training stresses both the aerobic and anaerobic
Things I am improving:
Endurance – improving the length and time I train for should allow me to perform for longer and more strenuously in match situations. Allowing to keep up and even manipulate the pace of the game.
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Speed and Agility- will allow me to turn and beat defenders to the ball giving me a clear advantage and goal scoring opportunity.
Strength- I will be improving upper body strength as well as lower working on muscle strength will allow me to hold off players. I will also be more powerful when performing specific techniques. E.g. long passing and shooting.
Gym classes I will be attending are:
Combines powerhouse moves and stances developed from a range of self-defence disciplines including Karate, Kickboxing, Tai Chi and Tae Kwon Do, into a “take no prisoners”, adrenaline pumping routine. It is an empowering, athletic workout that will have you “fighting fit” in record time!
A 45 to 60 minute non-impact, resistance-training programme, which utilises barbells and adjustable weights helping to improve muscular strength & endurance. It is a studio-based group session, which is led by highly skilled, motivating instructors who receive on-going training to ensure every class is safe, effective
Set to the latest chart-topping tunes, RPM is a fun, athletic cardiovascular cycling workout that guarantees to leave you on a high and wanting more. A prolific calorie guzzler, RPM burns fat fast. It is also murder on the butt and thighs, so not only will you feel great but you'll look amazing. Don't delay, ride the calorie killer now...but be warned, it's addictive!
The skills training I will carry out will be specific to improving my performance.
I will work on skills twice a week: one week I will be looking at long passes and shooting the next I will be looking at slide tacking and beating a player.
I will do a test to check progress from week one, five and ten.
Cardio vascular test:
I completed the bleep test
The test is made up of 23 levels where each level lasts approximately one minute. Each level comprises of a series of 20m shuttles where the starting speed is 8.5km/hr and increases by 0.5km/hr at each level. On the tape/CD a single beep indicates the end of a shuttle and 3 beeps indicates the start of the next level. The test is conducted as follows:
I reached level 14
To test my fitness I did 4 x 60m sprint then had a minute rest between then a recorded my times and found the average. Sprinting is important as in a match situation I may need to sprint from my penalty area to the other to support the strikers.
My times were 7.23, 7.03, 7.9,8.2
Sit and reach test
I managed to reach 4 cm that is below average
The following are national norms for 16 to 19 year olds.
This week I did cardiovascular work as well as doing weights to build muscle doing between 6 and 8 reps at a difficult weight. I will set the cardio equipment to fartlek training session. This means I the intensity will be constantly changing. As my programme goes on over the 10 weeks I will gradually see an increase in my performance of these activities.
My hamstring activity is lower due to tearing my hamstring when I was younger.
Week 1 plan
Bleep test – level 14
Speed over 60m – average 7.59
Slide tackle I made 6/10
Long pass- I was happy with 4/10
Shooting – 17/30
Beating the player – I beat the player 6 times within 5minutes
I arranged my plan like this so my body had time to recover. I felt I did quite well in stamina tests and speed test. I would normally have a rest day Sunday but thought I would have a match with friends. I found the week quite hard because I felt I pushed myself a lot. Muscles needed a good deal of stretching Sunday to loosen them. I chose these skills because I new they needed improving on as they are the weaker aspects of my game. I aim to get much better results by the end of the programme.
the green dot represents me. I will start off 40m away and try to get the ball to land between the red cones but between the red and the blue I
will give myself half a mark.i will move the blue cones further
In as I progress from week to week
Dribble in and out of the cones then shoot across goal. Points are scored for hitting the marked areas of the goal then a bonus 2points if the ball hits the frame of the goal and goes in.
I found performing in the match hard because of having tight muscles from endurance training on the Friday. Rather then having a rest day after the match I will have it before. I stayed at the same level at the gym for every thing except free weights, which I increase to 12kg. The reason I stayed at the same level is I found it difficult last week and this week the frequency of my training was progressed
We won our match 2-1
I played 90minutes
My stamina was ok although my legs ached from Friday
I felt more confidence using my body to protect the ball. Possible physiological due to doing more training.
I got an assist with a long ball over the top
I felt as though I could of made a bigger impact on the game if I could run fast so I will incorporate some activities for this next week.