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The First stage is to get my heart beat going. This is called a pulse raiser. The pulse raiser I have chosen is to jog for 7 minutes. This will increase my body temperature and get the heart supplying oxygen quickly to all the body parts being used [e.g. muscles].
- The Second stage is stretching your muscles after have been warmed up by the pulse raiser. I will hold each stretch for no longer or shorter than 8 seconds. I will do various different stretches as if you look below I will explain all of them in order:
- Firstly, I will stand in an upright position and turn my head in a 90 degrees angle facing up at the sky.
- I will then Stand in an upright position and turn my head in a 90 degrees angle facing down at the floor.
- I will do the same again by Stand in an upright position and turning my head in a 90 degrees angle facing left.
- Finally, I will Stand in an upright position and turn my head in a 90 degree angle facing right.
I will be in these positions for 8 seconds each
- Firstly, I will Put my left arm across my chest and hold it with my right arm from underneath.
- I will Put my right arm across chest and hold it with my left arm from underneath.
Down here you have to pull your arm right across your chest and then stop hen you can start to feel the stretch. I will be in these positions for 8 seconds each
- I will Put my left arm over my right shoulder from behind my neck and push down on my left elbow with my right arm.
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I will Put my right arm over my left shoulder from behind my neck and push down on my right elbow with my left arm.
- I will Stand straight and bend towards my left without moving my feet and use my arms for support.
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I will Stand straight and bend towards my right without moving my feet and use my arms for support.
- I will Put both my hands on my pelvis and rotate my pelvis clockwise.
- I will Put both my hands on my pelvis and rotate my pelvis anticlockwise.
- I will Crouch down with my legs open, hold my hands and put my elbows inside my legs touching my knees. Then still holding hands push my hands I will push my elbows out.
- I will stand up straight and lift my left leg back and hold It from the ankle with my left arm.
- I will stand up straight and lift my right leg back and hold It from the ankle with my right arm.
- I will stand with my legs far apart and bend towards my left.
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I will stand with my legs far apart and bend towards my right.
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I will put my left leg in front of me with my left foot at a 45° and bend my right leg and try sitting down.
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I will put my right leg in front of me with my right foot at a 45° and bend my left leg and try sitting down.
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Dribbling:
I will dribble the ball in and out of cones as a real defender would dribble the ball around an opponent.
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Passing:
I will pass the ball to a partner and will then practice different ways of passing and stopping the ball.
Circuit stations:
My circuit will have 8 stations. I have designed this circuit so that each station will be working on different muscles. The circuit is designed like this so that 1 muscle is no working to hard again and again other wise if it were you would not be putting your best ability in the stations . These are the stations in order:
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Star jumps: This station works on the legs. The muscles being worked are the hamstring, quadriceps and gastrocnemius which is important for a defender in football because he has to keep moving and defending without his legs getting tiered because he game is 90 minutes and he has to last the whole of a the 90 minute period.
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Press-ups: This station works on the arms. This includes the bicep, triceps and the pectorals being worked, which is important for a defender because he needs strong arms to help increase speed and to maintain a good balanced position while playing in the game.
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Sit-ups: This station works on the abdominal which is important for a defender in football because he needs to be able to move side to side as quick as possible so he can doge players while trying to clear the ball.
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Squats: This station works on the legs, which include all the muscles on the leg that are hamstring, quadriceps and gastrocnemius. This is important for a defender in football because he has stay standing on his feet and keep moving to defend his goal for 90 minutes non stop so he needs strong legs to help him.
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Pull-ups: This station works on the arms, which include the bicep and trip being worked. This is important for a defender because he needs strong arms to help increase speed and to maintain a good balanced position while playing in the game.
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Squat thrusts: This station works on the abdominal which is important for a defender in football because he needs to be able to move side ways to make sure the opponent does not get close enough to get the ball from him.
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Shuttle runs: This station works on arms and legs. The muscles being worked are the bicep, triceps, hamstring, quadriceps and gastrocnemius. Which are the most important for a defender in football. This is because the football depends on them a lot so they must be strong enough to help the player last a whole 90 minute game while he is running, kicking the ball and is always on his feet.
My circuit will end with a warm down, which is really important because I have to remove all the lactic acid and carbon dioxide from my body. It also will lower down the heartbeat and reduce the blood tempreture. My warm down witch I have chosen will be o walk for 7 minutes. This will give me enough time to recover.
Principles of training
S.P.O.R.T
Specific
Progression
Overload
Reversibility
Tedium
Specific: The training I have designed is specific to football.
Progression: I will progress my body to build something up. I will train, recover and then train more.
Overload: I will make muscles work harder. The training must be raided to a higher level then normal. To do this I will look at
Reversibility: is not achieved in circuit training if the above are adhered to
Tedium: is overcome in circuit training by ensuring the sequence of exercises are organised to avoid, as far as possible, two consecutive stations stress in the same muscle groups. Due to the variety of exercises providing a balance loading on different body parts.
F.I.T.T
Frequency
Intensity
Time
Type
Performing/Monitoring
Training session 1
Week 1
Date – 1st August 03
This is my first week on attempting the circuit. The targets for this week are to:
- Try my best in the circuit.
- Do as many of the exercises that I can.
- Get used to the circuit.
I first carried out my warm up session then the circuit training followed. For this weeks training session each station will be held for 50 seconds, which will be followed by a 45 seconds rest.
After the circuit I carried out my warming down station
Session review
I found my warm up session was very beneficial because it made me prepared and warmed my body up. My performance in the circuits was satisfactory because it didn’t go as good as I thought it would be. This is because I found it quite hard and it was my first session. The hardest stations I think in this circuit were the pull-ups and press-ups station. I found the rest times useful because they gave me the chance to get more oxygen in my body. I did achieve my targets for this session because I tried my best and done as much of each exercise as I can. At the start of this session I was not that motivated but after I had completed the first station my motivation went up cause I was concentrating more on what I was doing than something else.
Training session 2
Week 2
Date – 8th August 03
This is my second week on attempting the circuit. The targets for this week are to:
- Get used to the circuit.
- Do as many of the exercises that I can.
- Increase last week results
- Try my best in the circuit.
I first carried out my warm up session then the circuit training followed. For this weeks training session each station will be held for 50 seconds, which will be followed by a 40 seconds rest.
After the circuit I carried out my cooling down session.
Session review
I found my warm up very useful because it gets the blood pumping around my body and also my pulse and body temperature increases. My performance in the circuits was still satisfactory but still better then last weeks session. This is because I still found it quite hard. The hardest stations I think in this circuit were still the pull-ups and press-ups station. I did achieve my targets for this session because I tried my best, done as much of each exercise as I can increased a few results and I now think I am getting a bit used to the circuit. The rest time had decreased in this session but it did not make much of a difference for me.
Training session 3
Week 3
Date - 15th August 03
This is my second week on attempting the circuit. The targets for this week are to:
- Get used to the circuit.
- Do as many of the exercises that I can.
- Try my best in the circuit.
- Increase last week results
I first carried out my warm up session then the circuit training followed. For this weeks training session each station will be held for 50 seconds, which will be followed by a 35 seconds rest.
After the circuit I carried out my cooling down session.
Session review
I found my warm up very useful because it gets me mentally and physically prepared. My performance in the circuits was good because I dint find it as hard as the last two sessions. The hardest stations I think in this circuit were still the pull-ups and press-ups station. I did achieve my targets for this session because I tried my best, done as much of each exercise as I can, increased a few results and I now think I am now used to the circuit but as the rest time is increasing I am getting tired quickly.
Training session 4
Week 4
Date - 22rd August 03
This is my fourth week on attempting the circuit. The targets for this week are to:
- Increase last week results
- Do as many of the exercises that I can.
- Try my best in the circuit.
I first carried out my warm up session then the circuit training followed. For this weeks training session each station will be held for 50 seconds, which will be followed by a 30 seconds rest.
After the circuit I carried out my cooling down session.
Session review
I found my stretching very valuable because it loosened my joints and therefore I felt more flexible. My performance in the circuits was good because I dint find it as hard as the last four sessions. The hardest station I think in this circuit was now the shuttle runs station because as my rest time decreased this was the only station where all the oxygen was getting used the quickest in my body, which made me tired. I also achieved all then targets for this weeks session because I tried my best, done as much of each exercise as I can and also increased a few results.
Training session 5
Week 5
Date - 29th August 03
This is my second week on attempting the circuit. The targets for this week are to:
- Increase last week results
- Do as many of the exercises that I can.
- Try my best in the circuit.
I first carried out my warm up session then the circuit training followed. For this weeks training session each station will be held for 50 seconds, which will be followed by a 25 seconds rest.
After the circuit I carried out my cooling down session.
Session review
I found this session quite hard because the rest time has decreased even more even though I am now used to the circuit. My performance in the circuits was good but I found it really hard and tried to cope and do my best. I was now slowly finding most of the stations hard now because the rest time has decreased by more which didn’t give me enough time to get more oxygen. After each station I was breathing heavily which showed I need oxygen. I also achieved all then targets for this weeks session because I tried my best, done as much of each exercise as I can and also increased a few results.
Training session 6
Week 6
Date – 5th September 03
This is my second week on attempting the circuit. The targets for this week are to:
- Increase last week results and set a record from all the sessions.
- Do as many of the exercises that I can.
- Try my best in the circuit.
I first carried out my warm up session then the circuit training followed.
For this weeks training session each station will be held for 50 seconds, which will be followed by a 20 seconds rest.
After the circuit I carried out my cooling down session.
Session review
I found this session hard because the rest time was really low compared to the amount f training time. I think my performance in this weeks session was satisfactory because I did find it hard and struggled a bit in station such as shuttle runs because they made me very tiered and I could not get enough oxygen pumped around my body to give me a lot of energy but I still coped and carried on. I achieved all then targets for this weeks session because I tried my best, done as much of each exercise as I can and also increased a few results.
Evaluation
Planning, performing, monitoring and appraisal
Overall I think my personalised circuit I had designed for a defender in football was quite good. The activities were placed in a certain order within the programme so lactic acid can be removed from muscles not being worked and also so the circuit does not become unexciting because he same muscles are being worked on. The order I had chosen to start of working the legs, then arms and then the abdominals. In this circuit I used the application of the principles of training by this I mean I progressed through out the training sessions, I overloaded the training by this I mean I made the circuit harder which was done by decreasing the rest time so my muscles work harder. The exercises were also specific to a defenders needs, the circuit was laid out in a specific order to stop tediousness and also the training was carried out every week to stop reversibility. The exercises I had chosen I think were the correct choice for a defender in football because these exercise mainly concentrate on the muscles a defender needs and will help a defender in his performance. The personal exercise plan was managed by me I designed it, I timed myself and I also recorded my results. I found it very pleasurable and electrifying when completing this personal exercise plan. During the programme I did not make any modifications to the programme during the implementation period I stuck to what I had designed first and that is what I completed. The results recorded by myself during this exercise plan are recorded on pages 9, 10, 11, 12, 13, and 14, which are all six of the training sessions. After looking at the results it show s I have made progress, which is respectable, and by carrying this on it will show further development to my health and figure. If I had to design and complete a personalised circuit In the future I would improve it by looking at this circuit plan and then adding more stations so the circuit lasts longer and the muscles are worked more and also to include stations that work more then two muscles at a time.
