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Station 4 – Dribbling – This will improve my ball skill and help with my ability to control my legs.
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Station 5 – Step ups- this will help improve my cardio-vascular endurance as well and increasing the strength in my leg muscles.
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Station 6 – Passing (against a wall) - This should help me to control my skilful passing.
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Station 7 – Wall sits – this final station should ensure that my leg muscles are at peak performance and strength.
The exercises I have chosen are specific to the sport I wish to train for and fit into the principles of training which I will be explained on the next page.
The Principles of Training
If physical fitness and skills are to be maintained or improved then training has to take place.
There are two sets of recognized principles that have to be applied to training schedules if training is to be effective:
The first Is S.P.O.R.T
Specificity- Is the least complex training principle. In order for a training program to be effective it must be specific for the sport and position of the performer. So if the trainer is training for football there would be no point to train for rugby. The exercises I have chosen relate to or are specific to my aim.
Progression- The training imposed on a person must be progressive. If a training program stays at the same intensity for a whole year, changes will only be obvious at the beginning, as after this the body will no longer be overloaded, and the person will not get fitter. I included progression by increasing the time of exercise and decreasing the rest time.
Overload- For the body to get fitter, it must be overloaded. Just taking part in an activity will not cause any improvements in fitness, as the body will not be stressed to a greater extent than normal, this means the exerciser should train beyond there comfort zone. To do this I worked my body to its full capacity by using the FITT principle.
Reversibility- The fitness that takes place as a result of training is all reversible. Endurance training fitness can be lost more quickly than it takes to achieve them while strength is lost more slowly. I am aware that if I stop training I will lose the fitness that I have gained.
Tedium- For a fitness program to be effective the exercises must not be boring. To stop the exercises from becoming tedious they need to be changed regularly. Tedium usually leads to reversibility. With this in mind I have made the training program as interesting as possible, I have also added music into the program to avoid dullness.
The Second Set Is F.I.T.T
Frequency- Training Sessions should be long enough to bring about some improvements, but there should also be enough recovery time in-between exercises, particularly between physically intensive exercises. The training sessions also need to be often enough to maintain any improvements achieved in each session
Intensity- Training must be at a sufficient difficulty level to bring about sufficient improvements.
Time- Training time for each station should be judged in accordance with fitness levels. For the same intensity, time should be gradually increased as cardio respiratory and muscular endurance increases.
Type- The type of training activities included in the program must be the same as or closely associated with the particular sport or activity.
Method
I will explain the method I will use to carry out each of the exercises, taking into account the two sets of the principles of training. I will show this below:
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Station 1 – Shuttle runs –I will set two cones 10 meters apart and record how many lengths I can complete in the time set.
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Station 2 – Bench Presses – I will record how many tricep presses I can do in the set time
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Station3 – Skipping – I will record how many double bounce skips I can do in the time set.
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Station 4 – Dribbling – I will set 6 cones and record how many lengths of the cones I can dribble in the set time.
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Station 5 – Step ups- I will record how many step ups I can do on a bench in the set time.
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Station 6 – Passing (against a wall) – I will pass the ball against the wall and record how many passes I can do in the time I have set for myself.
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Station 7 – Wall sits – I will hold myself up against a wall with my legs at a 90o angle and record how long I can do this for
Application Plan
The table below shows how the training program will progress each session. In order to progress the training programme, I will adjust the times spent at each station and the rest times in between the stations, so that I can overload myself and increase my fitness.
The table shows how long I will be working and how long I will be resting at each station, during the 5 sessions.
Pre- Training Statistics
Fitness Testing
Before beginning my training programme I will take the bleep test to see what level I will reach and what my VO2 max is, this will be used to see what my current fitness level is and after my training programme is completed I will retake the test to see whether my fitness improves.
I completed the bleep test before beginning my training programme my result’s follow bellow:
Fitness Statistics
Before beginning my training programme I will record my resting Heart rate and my recovery rate to see how my fitness improves over the course of the training programme.
Recovery Rate = How quick your pulse returns to normal. (usually measured in minutes)
Heart Rate = The number of times the heart beats per minute
Pulse = The rate of blood being pumped through the arteries by the heart.
The Heart rate and the Pulse are the same in the majority of people.
Performing
Session 1
Date: 11/12/06 Time: 9:55
Comments
Today’s training was extremely difficult and exhausting, all the stations of exercise were correctly set up and I felt that they targeted the areas that were stated in the aim.
Session 2
Date: 18/12/06 Time: 9:50
Comments
During the training I felt that the programme has progressed since the last session, however I did not fell more exhausted, this is a sign of my fitness improving.
Session 3
Date: 18/12/06 Time: 9:35
Comments
I now feel that my fitness has improved as the exercises have become easier to complete, but it is still difficult to keep it up for the time I previously set from each exercise
Session 4
Date: 8/01/07 Time: 10:05
Comments
The intensity of the training programme is at a high and I have become more exhausted during today’s programme, however the rest time that was set is great, during that time I was able to recover and restore my energy levels ready for the next station.
Session 5
Date: 1501/07 Time: 9:00
Comments
The difficulty of the exercises is immense because of the duration that they have to be kept going for, but during the rest time I was again abler to recover and restore my energy levels and ready myself for the next exercise.
Results
The tables below show the recordings I made over the 5 sessions.
The first table shows the recordings of the number of activities completed at each station.
The Next table shows the recording of my hear rate and recovery rate during each session
Graphs
The graph above shows how my heart rate changes over the five sessions.
The graph above shows how my recovery rate changed after each session.
Post-Training Statistics
Fitness Testing
Now that I have completed my training programme I will take the bleep test again to see if my level and my VO2 max have improved
I completed the bleep test after my training programme my result’s follow bellow:
Fitness Statistics
Now that I have completed my training programme I will test my heart rate and recovery rate once again to see if any improvements are shown.
Summary of Results
I have competed my training programme successfully and from my results I am able to see the my target to improve my overall fitness was successful, because as the results show my fitness levels have improves, my fitness test confirms what the results show. Also my football skills have also improved, this is due to the area specific exercises that were used and also the skill exercise that was included.
Evaluation
Planning
Before beginning my training programme I ran some fitness tests so that when I completed the training programme, I would have some data so that I would be able to compare the difference in my fitness, to check for improvements. The programme was designed at the correct difficulty level for my fitness at the start of the training programme, and as my fitness levels increased the training programme progressed, because I increased the work time and decreased the rest time.
I believe that I planned the exercises in the correct order because they addressed the areas needing training in the correct order to make the training most effective.
In my training programme I planned to apply the principle of progression into the training programme by gradually increasing the work time of each session. I also planned to apply the principle of overload by planning to use the F.I.T.T principle and I also planned to push my self to my limit.
The exercises I chose in my plan were chosen to target the areas that need training, that were stated in the aim, the exercises were chosen because they would enable my football skills and my fitness to improve promptly.
Performing
During my training programme I applied principle of progression into the training programme by gradually increasing the work time of each session, as I said I would in the plan. I also applied the principle of overload into the training programme by sticking to the F.I.T.T principle and in addition I pushed myself to my limit.
While performing my training programme I was able to see that the exercises I chose were the correct ones to choose as I felt they were targeting the areas that needed to be improved I also fell that they were very effective in targeting the areas that were needed.
The training programme that I designed was simple to manage, I was able to set the training programme up do it and record my progress very simply and efficiently.
Whilst doing the training programme I found that the exercises were put in the correct order as they addressed the areas that needed training in the correct order and they made the training programme more effective, and I feel that my results were improving rapidly.
Doing the training programme was very enjoyable and amusing, even though I was exhausted after each session as I pushed myself to my limits, I knew I was at my limits and I was not able to do anything else after training because I needed a long rest, to recover.
Monitoring
While monitoring my progress I was now able to see that my exercises were the correct ones to be chosen for the reason that they were targeting the areas that needed improvement and my fitness was increasing at a swift pace. Also during monitoring the training programme I was able to confirm that the exercises were in the correct order as they addressed the areas needing training effectively and they were producing results fast.
My training programme was planned well enough to ensure that I did not have to make any changes to the programme. I did not have to make any changes due to the fact that it was working effectively I knew this as I could see some improvements in my results each session.
During the first sessions I was having great difficulty doing the sessions but as the sessions went on I found the sessions easier to complete.
I achieved the results I expected, however the results were achieved to a higher level and quicker that I expected, I expected my fitness and skill to improve slowly but these results came a lot quicker.
Conclusion
I have now successfully completed my training programme, evaluated the sections and analysed my results. I am now able to see a huge improvement in my fitness; this conclusion is supported by my post- training fitness testing. By looking at my pre-training tests and my post-training tests I am able to see that both my bleep test results and my recovery rate have had a great improvement my bleep test score increased by 2.5 levels or 8.399 ml/kg/min (VO2 Max).
I am pleased to say that my training programme was easy to manage; I was able to set the training programme up, do the training and record my progress very simply and efficiently.
As a result of completing the training programme my general fitness has improved drastically and my football skills have shown an astonishing improvement.
Doing the training programme was very enjoyable and amusing, even though I was exhausted after each session, as I pushed myself to my limits, I knew I was at my limits because I was not able to do anything else after training without a long rest..
Improvements
If I were to continue with the training programme I would need to make some changes in order to continue with the principle of progression, to progress the training programme I would have to increase the work time and decrease the rest time. Additionally I could also add more exiting exercises to the programme and have the sessions more often to avoid reversibility and increase fitness.
By Vasilis Panayi
