I could improve my Fartlek training by increasing jogging and sprinting times and walking faster. I could also add more hills and different types of terrain into my routine. By doing these I will be working harder improving cardiovascular fitness.
Continuous training is an essential training method for any performer that has to perform over long periods of time during games.
Continuous training is a non-stop, moderate intensity, aerobic workout. The most popular example of this is long distance running, but can also be performed by cycling or swimming long distances/long durations of time.
The main benefit for footballers from continuous training is the improvement in cardiovascular fitness. Being able to perform at a high level even after a long period of time without being out of breathe or tired is very important for footballers as the game may be played at a higher tempo at any time and they need to be ready. Having good cardiovascular fitness will prevent the performer from getting out of breathe or being tired as easily.
To improve my own performances through continuous training I could set myself longer routes or give myself a time to finish in, making sure I maintain the same intensity throughout and not slow down. This will make my continuous training for efficient by maintaining the same intensity.
Interval training is a method that involves explosive bursts of high intensity work. The high intensity work is alternated with rest or very low activity. It is both an anaerobic and aerobic workout. This training method is very popular for sprinters but is also used by footballers too.
An example of interval training is sprint and walk back. The performer will sprint a distance between 100m to 500m and then walk back to start, and repeat.
A footballer training in this way will gain better explosive power when needed in the sport, e.g. responding to a through ball and sprinting towards the ball. Also better reaction times are acquired due to responding to start sprinting from a still position.
I could improve my Interval training by having something to respond to when I am ready to start sprinting, apposed to starting whenever I feel like it. I could also walk faster back to the start to keep the intensity level high. By doing these I will improve my reaction times and also improve my cardiovascular fitness more.
Weight training is purely anaerobic work. It is done by adding resistance to certain movements to make the muscles involved stronger. This method is used by all footballers as it has very useful benefits to them.
Three examples of weight training for footballers would be leg press, leg extensions and leg curls. These workouts concentrate on the quadriceps, hamstrings and gluteus maximus muscles. The stronger these muscles are, the stronger the performer will be able to kick the ball when taking a free kick or shooting in open play. Another benefit footballers would get from having stronger legs is the reduced risk of muscle injury.
To improve my own performance through weight training I could add more weight but reduce reps. With good routine this will make my leg muscles stronger and should be able to get more power when kicking the ball and reduce muscle injuries.