In football a striker will require speed to allow them to “run on” to passes more effectively enabling them to get to the ball before a defender and to be able to rush defenders when they are in possession as a faster striker can close the defender down a lot quicker. A striker will require strength to enable them to “hold off” defenders when in possession with their back to goal. It will also stop them being pushed off the ball by, usually, larger defending opposition.
Personal Fitness Test Results
My fitness tests are to be based on static and explosive strength aswell as a speed test.
The sergeant jump, standing jump and the grip dynamometer are all test of strength. Sergeant jump and standing jump are examples of explosive strength and the grip dynamometer is static strength.
The 30 metre sprint is a measure of speed, as to is the sit ups and press ups as they are measured over a short period of time. The press ups and sit ups are also measures of dynamic strength.
Safety considerations
For Fartlek Training – the warm up will consist of a 10 minute jog followed by rigorous stretching of the quadriceps, gastrocnemius and soleus, the hamstring groups and the groins. This is due to the training being wholly to do with running so all leg muscles must be stretched to prevent pulling any during exercise causing serious injury. The best form of stretching for this training is ballistic stretching, i.e. I will stretch whilst walking as, if any pulls occur during the training they will be quick not prolonged pulls so active stretching is perfect to prepare for this.
The warm down will begin with a slow jog for 5 minutes followed by ballistic stretching of the leg muscles as above in the warm up. Then I will walk for a further 5 minutes finishing with static stretches of these leg muscles. A warm down is needed as it reduces lactic acid in the body reducing recovery time needed after exercise.
For Circuit Training – the warm up before will begin with a 10 minute jog followed by static active stretching of mainly the quadriceps, hamstring groups, groins, pectorals, trapezius, biceps, abdominals and triceps. Then I will do a further 5 minute jog and then ballistic stretching of the leg muscles and arms. This prepares the muscles for the training preventing injury.
The warm down will begin with a 5 minute jog followed by rigorous ballistic stretching of all leg, arm and back muscles. Then a brisk walk followed by active static stretching of all the body’s muscles.
The place I am performing my fartlek training will be outside so I must ensure that I am wearing well gripped shoes, as the floor is likely to be wet. When doing strength exercises during the circuit training I must ensure I carry out the technique of each exercise properly to avoid injury.
Circuit Training Course
Training Session 2
Fartlek Training Course
Training Session 1