The reasons why I chose football and chose to participate in a football team is because I wanted to look good and feel good, it’s my favorite sport, and it sets a physical challenge for me, I gain more energy, stronger fitness and also because it encourages co operation with people you don’t really know. I think that nearly all of the above is important in football because you need to do everything to be a good player e.g. I play midfield and defense sometimes if I don’t appreciate the sport I would not enjoy it as much and not take it seriously!
Some Rules and Terminology in Football:
Football Terminology:
- Misconduct/Foul
- Substitution
- Penalty
- Free Kick
- Corner
- Offside
- Advantage
- Caution
- Throw in
- Yellow Card
- Red Card
- the D
- Referee
- Liquid Refreshment
- FA
- Procedure
- Infringement/Sanction
- Duration of match
- Manager
- Arbitration
These are some of the many terms used in Football!
I cannot explain all of these terms as it is too much but you research about it if you want I will however explain to you what the meaning of some of these words are:
Misconduct and foul is not really the same thing as when you try to get the ball off someone in the football match or if you go for their leg and foul them whereas when you perform misconduct you can swear at the referee or do bad behavior but it is also when you foul on purpose or on some occasions by accident.
Substitution is when you replace one player by bringing him onto the pitch with another player but this does not mean they have to play in the same positions.
Offside when a striker is in front of opposition defenders before the ball is played to him, this is one of the main offside rules.
The FA is the people who made football law and are the people in charge of everything that happens in football, the Football Association (FA) are the people that make the FA cup and they introduced refereeing and also they give out bans fines etc…
Arbitration is the dispute between two athletes that ably against each other which is taken to the FA and then sorted out using the Arbitration agreement every player has to sign before coming to football along with other agreements. There is a long process when taken to the FA where they write their statements against each other and proceed through the Tribunal, Procedure etc… or they can just say sorry get fined and finish it there.
Football Rules:
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FA Rule A - Constitution and administration of the Association
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FA Rule B - Sanctioning of associations, competitions and matches
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FA Rule C - Rules relating to players
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FA Rule D - International and other representative matches and call-ups
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FA Rule E - Conduct
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FA Rule F - Powers of inquiry
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FA Rule G - Disciplinary powers
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FA Rule H - Appeals to the Appeal Board
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FA Rule I - Financial records
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FA Rule J - Rules, regulations and laws of the game
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FA Rule K - Arbitration
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FA Rule L - Fair play in football
These are 12 of the main rules used in football by the biggest football corporationin the world the FA short for the Football Association. Footballers have to sign contracts before they become footballers as if they do not agree to these terms they cannot play. Referees are the people who are most under pressure when it comes to matches as they use the FA handbook which has these rules in it and have to go aginst players but if they do one mistake they will be hated for ever and it wount go away from them.
If you want to know more about the rules of football and general football go to this link and go to the rules and regulations or borwse the site.
Theory of principles of training:
The principles of training are the rules when using physical activity programmes.
To train effectively we should follow these principles:
Specificity
Progression
Overload
Reversibility
Tedium
Specificity:
- When training we need to make sure that it is specific to a particular sporting activity e.g. goalkeeper does reaction time.
- The actions in training should copy the actions in the game.
- In order to become a better swimmer a person will have to spend most of their tome in a pool where as a cyclist will have to train mostly on a bicycle.
- A gymnast works on balance and a rugby player works on power/ability.
You have to be specific on what you want to train in for example if you are a goalkeeper you wouldn’t train on how to strike the ball into the back of the net and you wouldn’t need to learn skills and if you’re a striker you would train differently.
Progression:
- Exercising at the same level of difficulty all the time will only maintain your current fitness levels.
- Your body has to be put under a lot of pressure or stress in order to improve.
- We must add this stress progressively as to big of an increase can cause us an injury.
- We can check if we are working too hard or not enough by keeping a check on our heart rate during aerobic training.
In football you need progression as, when you start as a young player you would need to improve in strength and your overall play so you would have to do this gradually like Christiano Ronaldo when he first came he was weak and fast and now he is stronger more focused and faster over the coarse of 2 years.
Overload:
- Putting greater demand on the body by exercising can improve fitness by making body work harder then normal.
- Our bodies will gradually adapt in order to cope with this extra work and will become fitter.
- Working harder then you used to.
In football you need overload as when you jogging and a ball comes to you even if your tired you would need that bit of energy to get there before an opposition does so your team keeps possession.
Reversibility:
- This is when you lose strength or endurance due to the stopping of training.
- If an athlete stops e.g. injury they would lose their endurance and strength tree times faster than it can be gained.
- If our muscles are not used they weaken and lose their size and strength (atrophy)
Footballers experience this when they get injured but hopefully it won’t happen to me.
Tedium:
- Tedium or boredom should be avoided in training programmes
- By using a variety of training methods we will keep out enthusiasm.
- We ca also avoid overuse injuries by varying the way we perform certain activities.
If a footballer is not interested in his sport there would be no point of playing the game at all so in training coaches try to use different methods in order to keep players enthusiastic towards the game this is something all footballers should try to avoid. And even so I have not felt Tedium even though I play a lot of the game and would not like to.
When planning a training programme we need to think about the F.I.T.T principles.
They are:
Frequency
Intensity
Time
Type
Frequency:
- This is the number of times exercise is undertaken per week.
- We should train about 3 times a week but space them out to allow time for the body to recover.
Frequency is the amount of times you train per week, this is important as if you only train once a week you would not be fit as you need exercise everyday so footballers train at least 3 times leaving the other days for rest.
Intensity:
- This is level of difficulty of the exercise
- It is important when exercising we are working within our training thresholds.
- Working in a target zone of 60-80% of your MHR is the level where fitness will increase.
This is vital as you would need to be pushed to the limits to improve in your overall football so you should to your threshold in order to accomplish this.
Time:
- That is when you increase the length of training sessions.
- If we wish to improve our aerobic fitness then our training sessions must last longer gradually over time.
- We should also increase the heart rate when exercising.
This is important to footballers as you need to be able to withstand the 90 min training sessions and be fit through out the football match.
Type:
- This refers to the type of exercise.
- This training programme must include the types of activities which will develop the fitness and skills you need.
If a footballer has a weak point like my right foot they need to train on it in order to improve on it by doing different types of training. I would have to do accuracy and shooting with my right foot. (I am left footed)
Conclusion:
By applying these training methods we will have a specific training session ready for our needs. If we apply these then we will surely become fitter as all our needs such as timing and progression are all here and as we go on training will become harder using these training methods but overall compared to other methods such as adding an extreme amount of pressure at one time which can cause injury throughout all training sessions until your body adapts. It will be easier as we add on a little bit of pressure at a certain amount of time (progression/timing).
Theory of Health and Skill related Training:
Health Related Fitness:
Muscular Strength:
Greatest amount of force an athlete can exert at one time.
Can be weight training, push ups, pull ups, exercises that build your muscle power up.
Is normally measured by the amount of weight the muscles can lift at once, or applying a force against a resistance.
When playing football you would need to be strong to challenge the ball and have hard shots because if you are weak for example Walcott who is one of the fastest footballers in the Premiership is fast but is out muscled some of the time so you should be strong and fast in football.
Muscular Endurance:
The ability to perform many repetitions against a given resistance for a given amount of time. This can be jogging push ups pull ups etc... Anything that can build the amount of reps you can do or how long it takes for your body to get tired while exercising.
We need muscular endurance to be able to play the full 90 minutes at an average pace without getting tired or weak in the middle of the game.
CardioVascular Endurance:
Ability to increase cardiac output, increase stroke volume, and reduce heart rate at resting pulse and during exercise using 60 80% of maximal heart rate. This is how long your body can last in e.g. jogging and you need a good cardiovascular endurance for your sport e.g. for football you need it to last the full 90 minute match. Requires the heart and blood vessels to supply the working muscles with oxygen for long periods of time.
This is the most important part of football as if you can’t last a football matches length then you would just sit down half way through.
Flexibility:
Ability to move a body joint through its normal full range of motion.
Is an important part of fitness that we need to keep into our old age. Babies have a natural suppleness and can suck their toes (not that as a teenager you would probably want to do this still), we lose flexibility as we grow older. We should always remember to warm up before competition to stretch our muscles and tendons.
If you want to do fancy tricks you may need to be flexible to do say for example a bicycle kick and also in corners this is important because if you want to jump for the ball your legs need to be flexible to spring upwards for a header.
Body Composition:
This can be percentages of muscle, fat, bone and other tissue that make up the body.
Reduce calories of intake to lose weight or increase to gain weight.
This is also a vital factor in football because if you are too fat you cannot run and if your too skinny a footballer may be fast but have no power so it is good to be muscular but not too much as this will slow you down so its good to be a Mesomorph/Ectomorph.
Skill Related Fitness:
Agility:
Ability to start, stop, and move the body quickly in different directions.
How quick you can change direction from one side to another.
Christiano Ronaldo is a good example of agility, he moves from side to side quickly doing step over, passing the ball and he is one of the top players so agility is needed to be a footballer.
Balance:
There are many types of balances e.g. static balance dynamic balance. The ability to keep the body in a flexed position while not moving. Is the ability to keep upright while you are standing still or moving. We naturally think of gymnasts balancing on their hands or on a beam, but we all have to balance when we are standing or riding a bike. In football, when we are dribbling a ball, an opponent may shoulder charge us. We need to shift our body weight to prevent us falling over. We have all tripped up; and to stop ourselves falling over we have to move our centre of gravity (centre of mass), quickly.
Co-ordination:
Ability to use several different body parts at the same time to produce complex movement e.g. Michael Jackson dancing.
You body has to co ordinate on the pitch in order to get somewhere for example when your volleying the ball your brain tells you the right time to shoot, your hands go up then down as you charge power in the leg and then you shoot.
Reaction Time:
Is the ability to keep upright while you are standing still or moving. We naturally think of gymnasts balancing on their hands or on a beam, but we all have to balance when we are standing or riding a bike. In football, when we are dribbling a ball, an opponent may shoulder charge us. We need to shift our body weight to prevent us falling over. We have all tripped up; and to stop ourselves falling over we have to move our centre of gravity (centre of mass), quickly. Goalkeepers need this especially to save the ball and get back up for the rebound. They train this every week in training in order to be good at it.
Speed:
The ability to cover a distance or perform a movement over a short period of time, E.g. football dribbling, relay race, martial artist fighting at speed and more.
Everyone In football needs to be fast even the referee but mainly the striker and the defender as the striker has to run onto the ball dribble it fast and whereas the defender has to catch him up but if the striker gets their first he will use speed * strength to get power into their shots.
Power:
In simple terms this is "strength x speed" or doing strength movements quickly. A shot putter uses power when moving a shot from his/her neck. A high jumper needs power in his/her legs to lift their body, vertically, over the bar. A weight lifter powers the bar up over his head.
Power is not that important to footballers but maybe to Liverpool as their team always shoot from distance to score goals and also to barge players off the ball easier so you get a chance at goal.
Pep Layout
Push Up
Ladder
Tricep Dip (bench Press)
Sit Up
Bunny Hop
Bicep Curl
Shuttle Run
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Push Ups makes upper arms stronger
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Ladders makes speed of legs faster
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Tricep Dips builds triceps muscles in both arms.
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Sit Ups Exercises and builds abdominal muscle in stomach
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Bunny Hops a type of jump good for the leg joints, when you need balance.
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Bicep Curls this builds up the upper bicep muscles and also a slow build on the rest of the arm
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Shuttle Run this is good for your whole body as it makes your legs muscular endurance stronger your abdominals come out and your hands work harder.
This Layout is made to fit everyone’s needs because as you go round to the next station you will be resting your previous station by doing a different exercise for example when you finish push ups which has the use of hand power you go onto ladders which uses leg power so your now resting your hands. We also had step up but this has been cancelled from the pep and for one week we did skipping which I did not include in the circuit above but I did include below as we did not have a bench to do bench presses.
WEEK 1
I just finished the first week of training and I am feeling quite tired after the training, even though it is tiring I think it is good because you can keep fit. The Stations in training I found hardest was Shuttle run and push ups because there was not enough time to do a lot so you had to push yourself to the limit if you wanted a good result. In the circuit training we have 45 seconds but when we set our target in the beginning we had 1min so if we get close to our score in 45 seconds then we might be able to beat it after 6 weeks.
Week 1 Gym
This was the first week of gym for our pep and it was quite difficult to choose what I wanted to do because I wanted to use all machines but as you can see my above choices. I think this week was hardest because you had to have a go on the heavier and lighter weights trying to figure out what is suitable for you and you do this in many different stations. I used both the bicycle and treadmill for 10min each this week as others were using the machines as well. I used free weights first doing the bicep curls and then tricep extension sideways and also chess press and some tricep dips (put Weight on neck and extend upwards). All with 10 reps. the shoulder press is the hardest out of all machines so I went for low weights of 25 but I did 12 reps of this. Leg extension was next and I felt this was easy as my legs are stronger than my arms so I did 10 reps of 56kg. Last of all I did chess press 12 reps of 42 kg which is suitable for me.
WEEK 2
The second week of training was a bit harder than the first week of training because I was feeling tired even though in week1 we did Gym first and then moved onto circuit training. I tried hard and I think that I have improved in some of my activities such as bunny hop but I did drop in my Push ups and Shuttle run so I think I did well seeing that I was tired but need much more improvement overall to satisfy myself physically and mentally to prove to myself that I am fit. My target for next week is to improve in my shuttle run and bench press also on my push ups. As for my heart level, it has increase by 6 beats which means I have been working hard today and I would like to keep it roughly at this level even when I am working harder so that my heart has a higher stroke volume.
Week 2 Gym
This week I felt tired as we did the circuit training first and then moved to the gym where I used the treadmill for 15 minutes and the bike for 5 minutes also in a low level than usual a 5 then 8 and last two minutes was at a level 10. I used 7.5Kg to do some bicep curls and then did a few Bicep Bends and moved onto the Chess Press as shoulder press was in use and I did 1 set of 49Kg (1 set is equal to 12 reps) and also two sets of 35kg. After this I did the Leg Extension which felt quite easy even though it was the heaviest out of all the weights I did the same 56Kg, 3 sets of 10 reps so next week I hope to improve on this by adding more weights or even do more reps. Last of all the did the Shoulder Press same as last week 25Kg, 3 sets of 10 reps and after all that I felt quite tired but good. Finished off by playing football after school Watford training.
WEEK 3
Today I was particularly tired because I did not get enough sleep and I am disappointed because I didn’t achieve my target which was to get an upgrade on all my scores. Even though I may have increased in some stations by trying harder I have decreased in others for example from week 2 I did more push ups and bunny hops but I did less sit ups and ladders which is a real disappointment for me personally. I think this week was steady as every station matched each other out but my aim for next week is to get 10% higher in my overall achievement for next week and I aim to do this by having more energy and glucose in the body then these past couple of weeks. My heart rate is gone better from the first week I started my pep as it goes down much quicker week by week to my resting heart rate. Sadly I did not do gym this week as it was last day of school before half term break.
Week 3 Gym
No Gym this week due to half term break.
WEEK 4
I think this week I the biggest improvement out of everything mainly because I had energy and was up for it for the first time everything except the ladders as we did not have the right equipment for it. And also I did not have a chance to improve on my bench press as we did not have any benches so we did skipping instead. In the 45 seconds we had for each circuit I think I did quite well and my target for next week is to do the same but I want an improvement in my recovery rate of my heart as it does not recover to the average resting heart rate quick enough. I also think next week I should get higher in my ladders as it is one of the easiest stations out of all of them although you have to have small and quick feet. I accomplished my target from last week which was to get 10% higher and did well overall and I hope to stay this way throughout the last 2 weeks of the pep.
Week 4 Gym
Today I did my training for my week 4 of my pep and it was quite good. We did the circuit training first but after that when we came gym I used every machine that I had chosen and some ones that I hadn’t but it was good except the treadmill which I did not use although that wasn’t important as we did circuit training in the hall which is cardiovascular anyway. I first of all used the bicycle for 5mins then went onto the shoulder press where I did 3 sets of 10reps of 25Kg etc… (See graph for others) I didn’t feel tired so I think I made my body work hard today and that I should do the same for every week of training so that by the end of the pep some improvement is made to my muscles. I think next week I should either improve the amount of reps I do or improve on the amount of weights I use, for example for shoulder press I should go up to 30 or stay at 25 and do 15 reps instead of 12. I improved in circuit training but now I am wanting to improve in Gym as well so I feel as though I have made an accomplishment.
Week 5
This was the last week of the pep and everybody gad to try harder and to push themselves in order to get good finishing results. I think today was good in certain circumstances as I improved in most of my stations even though last week was the best week I had throughout the 5 weeks of pep. I think that I may have achieved my target of having a good recovery rate as the range of the recovery was at its highest in this week. As you can see above I had a very high heart rate of 160 beats per minute which came down to 112 (there was a 48 beat difference in just one minute) I think that this pep has made me a fitter person by at least 15% as we only trained every Thursday but it was still a good experience for me as I can adapt to some of the training methods even at home. We do not have enough time for the 6th week of our personal exercise programme as our half term took up that space.
Week 5 Gym
I did not accomplish my target to do better in gym!
As it was the last week of our pep gym was cancelled.
