Personal Exercise Program

The sport I have chosen to train for is football. At the moment I am playing for a semi-professional club named Ilford F.C. my level of performance is between the associative level and the autonomous level.

I do not have any health or injury problems. I consider myself to be a fit and healthy person.

The fitness requirements for football are as follows:

  • Aerobic and anaerobic fitness/capacity is needed because in a 90-minute football match an average player runs at least 4 to 5000m and most of this running is covered by the players anaerobic capacity.
  • Lower body strength is needed because you have to have sufficient leg power to kick a ball and kick it hard.
  • Upper body strength is needed because when you are heading a ball the lower back muscles in your body are used
  • Explosive strength is needed for example when you jump up to head the ball or when a goalkeeper jumps or dives to catch a ball.
  • A footballer needs all round flexibility but mainly lower body unless your are a goalkeeper.

My specialist position is a midfield player. Specific requirements for a midfielder are:

  • Having a good decision making ability (during a game).
  • Excellent ball control and dribbling
  • Quick reaction timing.
  • Having all round the skills of a defender and an attacker

The fitness tests I completed are:

The NCF Multistage fitness test (bleep test) which tests your cardiovascular endurance. Equipment:

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  • 20 m track (or flat non- slippery surface)
  • NCF cassette tape
  • Tape player
  • Tape measure

Follow the instructions given on the tape. Subjects are required to run the 20-metre distance as many times as possible, keeping in time with the bleeps emitted from the tape. Each shuttle of  20m should be timed so that the individual reaches the end line as the bleep is emitted. The difficulty increases with each level attained, and speed of running will need to be increased accordingly.

The reason for is because I wanted to find out my current of ...

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