SPEED:- To have fast reaction times and fast movement to beet players
to the ball.
I did the sit and reach test, which tests how flexible my hamstrings were. I measured how far I could push the bar up the box and measured it in cm.
RESULTS:
1 = 45
2 = 47 best results
3 = 47
SIT and REACH:
* Resources needed: Sit and reach table or a bench with a rule.
Someone to measure you.
HOW TO DO THE TEST:
- The starting position is sitting on the floor with shoes removed, feet flat against one table and legs straight.
- Reach forward and push the finger along the table as far as possible.
- The distance from the finger tips to the edge of the table represents the score for that person.
- It is important to have several warm up attempts first and to record the best score.
PICTURE OF SIT AND REACH:
COMPARING RESULTS:
- From my first set of tests I can see that I’m already quite flexible because from comparing results with other people I have found, that, I was the most flexible managing 46,47, cm and the closest to that result was 37.5cm.
SHOULDER LIFT:
- Before I started my programme and did the shoulder lift test, to measure how flexible the movement around the joint is in my shoulder.
- Result:
1.60
2.62……….best result
3.61
From comparing my results I have found that I need to work on my flexibility in my shoulders because I managed 62cm I know that I could do better and there were 6 other people with higher results than mine.
OVERALL:
6
53
SHOULDER LIFT:
How to do the test:
Start by holding a stick in front of the body with both hands apart and palms facing downwards. Lift stick above the head, keeping the head on the ground. Then measure the distance raised from the floor to the stick.
Resources needed:
- Stick
- Ruler to measure
- Yourself
DORSAL RAISE:
I tested my upper body muscle, doing the dorsal raise to measure the flexibility in muscles around the upper body.
RESULTS:
- 30
- 29
- 30
From comparing my results, I have found that my measurements is average, because there are a lot of people with the same results as mine, or just a few cm’s over my results.
HOW TO DO THE TEST:
- Lie facedown on the floor, with your hands under your shoulders.
- Gently lift your chest up and away from the floor. Slowly inhale, allow your shoulder blades to pull back together, and your chest to extend forward and upwards.
- Don’t straighten your arms all the way.
- Keep your hips on the floor. Hold for a few seconds and then return to the starting position.
RESOURCES NEEDED:
- Ruler to measure
- Some one to measure it for you.
FITNESS PROGRAMME
I have included my fitness programme, which is my programme for the lifestyle at College.
I will also be going Swimming once a week, Playing football matches three times a week and I do fitness training in College, which will all help my results and will help my programme.
RESULTS AFTER 8 WEEKS:
These are my results that I have collected after carrying out my training programme.
SIT AND RUN: DORSAL RAISE: SHOULDER LIFT:
End result End result End result
* Started = 47 * Started = 30 * Started = 62
* Finished = 50.5 * Finished = 34 * Finished = 64.5
