I have played football for 10-11 years.
To test my endurance I did the bleep test to see how long I can go for without getting tired. For shooting I practiced accuracy to see how many time I would get the ball on target.
Fitness component to be measured: Endurance
Name of test: Bleep Test
To try and improve my endurance I will do a bleep test because that’s what a bleep test is made for – to see how long/far you can go without stopping or getting tired.
Component to be measured: Shooting
Name of test: Accuracy/Power in shooting
To improve my shooting I will look at different aspects of shooting like accuracy and power. To improve accuracy I will shoot and see how many times out of 20 I will hit the target (goal) and keep repeating this to try and see if I can improve on my previous score. For power I will shoot from range and see how accurate the shot is so this links in with accuracy. Then I’ll take down the results after 20 shots and try again afterwards to see how much I’ve improved.
In my training program I have to ensure that I am going to be training anaerobically for me to improve on the component of endurance.
So I have decided to use the method of training called circuit training.
The reason for this is
- To improve my fitness in the sport of football and improve my endurance so I can last the whole 90 minutes of a game.
- To improve skill and maintain a high level of performance through a whole match.
- To improve my
The next component I will be training is power/accuracy in shooting.
I have decided to use the method of training called interval training.
The reason for this is
- This will help improve my power and accuracy
- This will help improve my short distance and long distance shooting
- This will help improve
Fitness or skill component: Endurance
I have decided to use the method of training called continuous training.
The reason for this is
- The more I use this method of training the more endurance I will gain because it’s non-stop.
Within my training program I will use circuit training to help improve my fitness component of endurance. I will use a circuit that has 6-10 stations or types of exercises. I will look to complete a circuit which will consist of the following:
Each week I will test and record my results.
Fitness or skill component: Shooting
WHOLE 6 WEEK TRAINING PLAN
Monitoring
Monitoring means keeping some sort of record on what you’re doing and keep a check on your progress.
I can do this by using tables to record my results each week by making a spreadsheet.
Make brief notes and comment after each session so that I have a diary just incase things don’t go wrong on the day like things that may affect my results.
Record my HR or other measurements as a regular part of each session so I can display my weekly results in certain types of graphs.
