I am planning and doing a five week training programme to improve aspects of my football. When I am playing football I play centre forward. I score the goals and also assist in goals by mostly holding the ball up

Authors Avatar

Purpose/aim of the programme.

Personal fitness profile

I am planning and doing a five week training programme to improve aspects of my football. When I am playing football I play centre forward. I score the goals and also assist in goals by mostly holding the ball up. I will be aiming to improve two aspects of fitness by the end of my training programme. One of these will be my stamina this is so I can keep going at my top level of skill through the full ninety minutes or if needs be extra time as well. The other aspect of fitness I will be training to improve is my strength this is so I can hold the ball up better when it comes to me and wait for my team to push up with me. Also keep the ball from my opposition by shielding the ball plus it will help me to push defenders about fairly and out strengthen them when I am one on one with my opposition chasing for the ball. My benefits from strength in football are I will be stronger on the ball, increases my injury avoidance, harder tackling, and more powerful shooting.

My current fitness activities which I do are mostly to do with football; on Saturdays I play for Hull School Boys, on Sundays I play for Hedon Rangers, on Tuesday nights I train for Hedon Rangers and also on a Friday night I play for an indoor 6-a-side team, all of these are in football. I play centre forward for all of these teams. I also walk to school and go jogging three nights a week. I have no current injuries or health problems.

Here are two different principles in sport, which will help me to plan my five week training programme; S.P.O.R.T and F.I.T.T.

         Specificity- the Specificity principle simply states that your training should be specific to your goals. This also implies that to become better at a particular skill or exercise, you must perform that skill or exercise. For example, to be a good cyclist, you must cycle. The point to take away is that a runner should train by running and a swimmer should train by swimming.

         Progression- the principle of progression implies that there is an optimal level of overload that should be achieved, and an optimal timeframe for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. For example, the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression.

         Overload- The principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. In order for a muscle to increase strength, it must be gradually stressed by working against a load greater than it is used to. To increase endurance, muscles must work for a longer period of time than they are used to. If this stress is removed or decreased there will be a decrease in that particular component of fitness. A normal amount of exercise will maintain the current fitness level.

         Reversibility- the Principle of reversibility implies that you "use it or lose it." This simply means that your muscles hypertrophy with use and atrophy with disuse. It is important to find a balance between stress and rest. There must be periods of low intensity between periods of high intensity to allow for recovery.

         Tedium avoidance- Make sure you enjoy your exercises so you don’t get bored   and stop training.                                                                                                                                                                                                        

F.I.T.T is an easy way to remember the variables of an exercise program that you can manipulate in order to constantly challenge yourself. Here are the F.I.T.T principles:

         Frequency- how often you exercise.

         Intensity- How hard you train/exercise.

         Time- How long you exercise.

    Training activities

Awareness of safety aspects.

      As with any training there are always safety issues and risks involved when using equipment. I am going to make sure I lower and prevent the risk of injuries by knowing correctly how to use every piece of equipment before using them. E.g. when I am in the gym I will do research on all the machines and equipments so I no thoroughly how to use them. Also if I am training by myself I will carry a mobile phone with me to make sure that in any event of an accident I will be able to contact someone for help. I will also make sure that I know the area that I am training in well so that I can be relatively sure there are no dangers around. I will also make sure that I lower the risk of muscular injury by making sure that I have the order of my exercises done correctly. For example I will always start my training session with a good warm up to make sure that my blood is flowing round my body getting the needed amount of oxygen to my muscles and warming them up. Also raising the heart rate to get the blood pumping around a lot faster. I will then have a good stretch to loosen the muscles. After that I will do some skill related work to prepare my body for the exercises that I will be doing. After every session I will end it with a cool/warm down to disperse the lactic acid from my muscles and prevent them from getting cramp and causing any further injury.

Warming up:

•        warms your muscles by increasing the movement of blood through your tissues, making the muscles suppler;

•        increases delivery of oxygen and nutrients to your muscles by increasing the blood flow to them;

•        prepares your muscles for stretching;

•        prepares your heart for an increase in activity;

•        prepares you mentally for the upcoming exercise;

•        and primes your nerve-to-muscle pathways to be ready for exercise.

My benefits from doing a warm up are as follows:

My performance may be improved as an appropriate warm up will result in an:

•        Increased speed of concentration and relaxation of warmed muscles.

•        Dynamic exercises reduce muscle stiffness.

•        Facilitatured oxygen, utilization by warmed muscles because haemoglobin releases oxygen more regularly at higher muscle temperature.

Join now!

Warming down:

•                helps your heart rate and breathing to return towards normal gradually;

•                helps avoid fainting or dizziness, which can result from blood pooling in the large muscles of the legs when vigorous activity is stopped suddenly;

•                helps prepare your muscles for the next exercise session, whether it's the next day or in a few days' time; and

•                helps to remove waste products from your muscles, such as lactic acid, which can build up during vigorous activity.

Also to be safe in sport you need to wear correct equipment, accessories and footwear in the sport ...

This is a preview of the whole essay