Although all of the components fall under one of the two types of fitness, speed falls under both as it can be seen as both physical and skill related fitness.
FITNESS COMPONENTS
Agility- this is the ability to change direction of body at speed. This would be useful in football, as you have to turn your body around quickly when the ball has changed its direction. For example if a player tackles an opponent, they would turn as quick as possible in order to make quick breaks (counter- attacks).
Speed- this is the ability to move all or part of body as quick as possible. This is useful in football to gain momentum in a teams game play and to take advantage of a mistake by the opposing team before they have a chance to recover it. For example if a player were to intercept a pass deep within the oppositions half, they would attack as quickly as possible to make full use of the opportunity.
Muscular Power- this is the ability to contract muscles with speed and force in one explosive act. This is useful in football to enable players to kick the ball further or jump higher during a match. For example a player needs to cross a ball with a reasonable amount of power as it may be affected by wind-force and distance, in order for it to be effective
Strength- this is the ability of muscle or group of muscles to overcome a force or resistance. This is useful in football, as players have to overcome the resistance of an opponent when trying the gain possession or when trying to get past the opponent. For example a player needs to be able to shrug off opponents, and be able to manage the pressure of an opponent when they are attempting to gain possession.
Co-ordination- this is the ability to perform complex movements easily. This is useful in football, as they have to control they ball between both their feet and be able to manoeuvre the ball past an opponent. For example, a midfielder would dribble the ball in co-ordination between his two feet in order to confuse and outplay an opposing player.
Muscular Endurance- this is the ability of muscle or muscle group to work very hard for a limited period of time (anaerobic endurance). This is useful in football, as a footballer has to use his/her muscles at a very high endurance throughout the game. For example a player uses their leg muscles repeated throughout the ninety- minute match to sprint, run, jog and walk. This obviously requires their leg muscles to have an extremely high muscular endurance.
Reaction time- this is the ability to react to a stimulus quickly. This is useful in football, as the players have to react quickly to the sudden change in movement of the ball and the change in direction of the play. For example a striker has to react quickly to a fast, low cross in order to beat the defender.
Balance- this is the ability to retain equilibrium whether stationary or moving. This is useful in football, as the players have to work hard to maintain their ground whilst under pressure from the opposing team and not losing their balance when manoeuvring. For example a midfielder has to be able to hold their body in equilibrium whilst dribbling the ball under pressure from an opponent.
Flexibility- this is the range of limb movement about a joint. It can also be referred to as mobility or suppleness. This is useful in football, as they have to be able to move their limbs at a high range in order to avoid injury, as they stretch their limbs in various ways due to the ever-changing game play. For example a striker needs a high range of movement at their hip joint, as they have to stretch when sliding, in order to reach the ball.
FITNESS TESTS
Fitness component Fitness test
Agility Illinois run
Speed 30-metre sprint
Power Standing vertical jump
Strength Hand- grip dynamometer
Co-ordination Alternate hand- ball test
Muscular Endurance Press- up test
Reaction Time Stimulus test
Balance Stork stand
Flexibility Shoulder hyperextension test
WHAT I WILL IMPROVE
Speed - I am aiming to improve this because I want to be able to run faster so that I can outpace opponents. It will be very useful in football to create counter- attacks, to help with defending and to attack at a much faster pace.
Muscular power- I am aiming to improve this because I hope to be able to jump a lot higher and kick the ball harder and more accurately. Improving this will enable me to jump higher to header the ball when it is crossed to me and enable me to kick the ball further, which could create a useful attack within the game,
Muscular Strength- I will improve this fitness component because I want to be able to maintain a reasonable strength that will prevent me from getting ‘knocked off the ball’. Improving this will enable me to shrug off opponents when under pressure and also to pressurise opponents when they have possession.
Muscular Endurance- I am aiming to improve this because I want my muscles to be able to last for longer during a football match before becoming fatigued. Improving this will enable my leg muscles to remain strong for a longer period of time in a game before getting too tired.
Agility- I will improve this as football is a very fast and unpredictable game, which means agility, is essential. Improving this fitness component would enable me to change the direction I am moving at a quicker rate, enabling me to have a much higher chance of retaining possession,
PRE-TRAINING FITNESS TESTS
Agility
The test for agility is the Illinois Run Test.
Aim: to monitor the development of an athlete’s agility.
Required equipment
- 8-10 cones
- Stop watch
- Assistant
- Flat surface ( with space for manoeuvrability)
The Illinois course
The course is measured at 10m long and 5m in width. The cones mark out the start, finish and the two turning points. Each cone at the centre is spaced 3.3m apart.
How to carry out the test
The test for agility is carried out as follows:
- The athlete starts lying face down on the floor at the start point
- On the assistants command the athlete jumps to their feet and completes the course around the cones to the finish as quick as possible.
- Meanwhile the assistant records the total time taken by the athlete to complete the course, from start to finish.
MY RESULTS
Ratings (secs)
COMMENTS
SPEED
The test for speed is the 30m SprintTest.
Aim: To monitor the development of an athlete’s maximum speed.
Equipment
- 30m tape measure
- Stopwatch
Advantages: the advantages are that poor reactions and starting technique can let down the result.
Disadvantages: The disadvantage of this test is that it subject to timing errors (human error).
How to carry out the test
Firstly, mark out30m exactly on a flat, non- slip surface, with one end being the start and the other being the finish line. Starting from standing, the athlete should run from the start line to the finish line as quickly as possible. The assistant, timing the run should time it to the 100th/sec.
MY RESULTS
Ratings (secs)
Comments
MUSCULAR POWER
The test for muscular power is the Sergeant Jump Test
Aim: to monitor the development of an athlete’s resilient leg strength.
Equipment: To carry out this test you will require:
- A wall
- 1metreTape Measure
- Chalk
- An Assistant
How to carry out the test
To begin, the athlete chalks his fingertips. They then must stand side on to the wall, keeping both feet firmly on the ground. Then they must reach as high as possible and mark the wall with the tips of their fingers.
Then, from a static position the athlete jumps as high as possible and marks the wall with the chalk on their fingertips.
The assistant then measures the distance from the first mark to the second mark on the wall. This test can be performed as many times as the athlete wishes.
SAFETY CONSIDERATIONS
It is important that before conducting any type of exercise or sport, that you warm up your muscles thoroughly to reduce the risk of injury, sprains and strains. Likewise, to prevent after effects from overtraining you must complete a cool down exercise to properly stretch off your muscles.
Warming Up
The following shows a number of exercises that should be completed before the start of an exercise programme. Before starting these exercises, partake in a pulse raiser (jog, skip, cycle, run on the spot etc.) for 3- 5 minutes to get the larger muscle groups warmed up.
- Calf: Stand slightly away from a solid support (wall) and lean on it with your forearms, with head resting on the back of hands. Bend first leg and place and place that foot on the ground in front of you, with the other leg extended straight behind. Slowly move your hips forward, keeping your lower back straight. Both heels should be kept on the ground at all times and keep toes pointed straight ahead. Hold the stretch and do not exert too much pressure or bounce on it.
- Calf and Achilles tendon: Lower your hips downward as you slightly bend your knee. Be sure to keep your back fully flat. Your back foot should be straight ahead during the stretch. Keep your heel on the ground. This stretch effectively develops ankle flexibility. There should be only a slight feeling of stretch.
- Groin, Hamstrings, front hips: Place the heel of your foot up on a secure support i.e. wall, fence, table. Keep the leg on the floor, facing straight ahead. Now bend the knee of the up leg whilst moving your hips forward. This will make it feel easier to lift your knees.
- Hamstrings: Look straight ahead, slowly bending down at the waist until you feel and considerable stretch in the back of the upper raised leg. Hold this position and then relax. Repeat and then increase it.
- Inside of Upper Leg: Turn your planted foot on the ground so that it is parallel to the support. Face your upper body in same direction as planted foot and turn your left hip slightly to the inside. Slowly bend sideways with left shoulder going toward your left knee. Keep the leg of the planted foot slightly bent.
- Quadriceps and the Knee: Hold the top of your right foot with your right hand and gently pull your heel towards your buttocks. If you hold your right foot with your left hand, it creates a natural angle which would be good use for knee rehabilitation and problems with the knees. Lean on a wall or hold opposite ear to raised to leg for balance.
- Lower back: From a standing position, squat down with your feet flat and toes pointed out. Keep knees to the outside of the shoulders. Knees should be directly above the big toes in this squat position. Do not go into a full squat.
8) Groin area: Put the soles of your feet together and hold onto toes. Bending at the hips, gently pull yourself forward, until there is a good feeling of stretch in the groin.