Injury
It is important to avoid getting injured whilst training because if you have to stop then your work will be for nothing. To avoid injury I had to warm up and cool down, obey the rules of any game I happen to be playing, wearing and using the correct equipment and competing with balanced competition.
Whilst training I may be prone to joint injuries like dislocations, torn cartilage and twisted ankles, skin damage and maybe even fractures. If I succumbed to such an injury as a twisted ankle I would use RICE (Rest, Ice, Compression and Elevation).
Testing
Before doing my training programme I have to test my fitness to see if I have improved at the end. The test I used was the Copper 12 minute run. I recorded my heart rate and resting heart rate. Using these I worded out my recovery rate. At the end I would test these again and see if I have improved.
The Programme
WEEK 1
Session 1(Ball Skills)
To start off I will do my warm up. This consists of jogging round the ruby pitch once, doing quick stretches on the legs and then doing 2 100m shuttle runs.
The main activity consists of the following:
- A simple task of running out, putting the ball down and then on the way back picking it up again, making shore to step over the ball to pick it up.
- After I would compete in full game. My performance would recorded for analysis.
For the cool down I would do a slow jog around the field then do some stretching before ending. This session would last for about 20-25 minutes.
Session 2(Fitness)
For the warm up I will start jogging slow for about 5mins and then stop to stretch then sprint for 30secs.
The main activity would follow on from the warm up. I would do the Copper 12min run to test my fitness for analysis.
For the cool down I would make sure I stretched off fully and then jogged slow for 5mins.
Session 3(Weights)
This session would be done at the gym. I would start with a 5min jog on the treadmill, then a full upper body stretch concentrating on the arms and chest. After this a 2min run on the treadmill.
For the main activity I will do the following:
- Chest press, 20kg- Reps 8, Sets 3
- Bicep Curls, 5kg on each arm- Reps 8, Sets 3
Finally I would do a slow stretch and cool down.
WEEK 2
Session 1(Fitness)
For the warm up I will start jogging slow for about 5mins and then stop to stretch then sprint for 30secs.
The main activity would follow on from the warm up and would require me to jog cross country for 1½ miles. This is continuous training.
For the cool down I would make sure I stretched off fully and then jogged slow for 5mins.
Session 2(Ball Skills)
To start off I will do my warm up. This consists of jogging round the ruby pitch once and then doing quick stretches on the legs. To add specificity to the warm up I would run with a partner throw the ball to each other.
The main activity consists of the following:
- Firstly I would do any drills to improve any bad point s from last week’s game.
- Then I would practise my kicking and catching skills by me kicking the ball over the bar and then my partner catching it and kicking it back.
- Then I would practise the scissors manoeuvre
For the cool down I would do a slow jog around the field then do some stretching before ending. This session would last for about 20-25 minutes.
Session 3(Weights)
This session would be done at the gym. I would start with a 5min jog on the treadmill, then a full upper body stretch concentrating on the arms and chest. After this a 2min run on the treadmill.
For the main activity I will do the following:
- Chest press, 25kg- Reps 8, Sets 4
- Bicep Curls, 6kg on each arm- Reps 8, Sets 4
- Tricep extensions, 5kg on each arm- Reps 8, Sets 3
Finally I would do a slow stretch and cool down.
WEEK 3
Session 1(Weights)
This session would be done at the gym. I would start with a 5min jog on the treadmill, then a full upper body stretch concentrating on the arms and chest. After this a 2min run on the treadmill.
For the main activity I will do the following:
- Chest press, 27kg- Reps 8, Sets 5
- Bicep Curls, 7kg on each arm- Reps 8, Sets 5
- Tricep extensions, 6kg on each arm- Reps 8, Sets 4
- Latimus Pulldown, 20kg- Reps 8, Sets 3
Finally I would do a slow stretch and cool down.
Session 2(Fitness)
For the warm up I will start jogging slow for about 5mins and then stop to stretch then sprint for 30secs.
The main activity would follow on from the warm up and would require me to jog cross country for 2 miles. This is continuous training.
For the cool down I would make sure I stretched off fully and then jogged slow for 5mins.
Session 3(Ball Skills)
To start off I will do my warm up. This consists of jogging round the ruby pitch once and then doing quick stretches on the legs. To add specificity to the warm up I would run with a partner throw the ball to each other.
The main activity consists of the following:
- Firstly I would any repeat drills from last week that I did poorly.
- Then I would work on my rucking skill with a few others to improve work in a team.
- Lastly I would do a 10min 2 on 2 game in a 20m square
For the cool down I would do a slow jog around the field then do some stretching before ending. This session would last for about 20-25 minutes
WEEK 4
Session 1(Ball Skills)
To start off I will do my warm up. This consists of jogging round the ruby pitch once and then doing quick stretches on the legs. To add specificity to the warm up I would run with a partner throw the ball to each other.
The main activity consists of the following:
- Firstly I would any repeat drills from last week that I did poorly.
- Then I would compete in a small 20min game to test my skills
For the cool down I would do a slow jog around the field then do some stretching before ending. This session would last for about 20-25 minutes
Session 2(Weights)
This session would be done at the gym. I would start with a 5min jog on the treadmill, then a full upper body stretch concentrating on the arms and chest. After this a 2min run on the treadmill.
For the main activity I will do the following:
- Chest press, 28kg- Reps 8, Sets 6
- Bicep Curls, 8kg on each arm- Reps 8, Sets 6
- Tricep extensions, 7kg on each arm- Reps 8, Sets 5
- Latimus Pulldown, 25kg- Reps 8, Sets 4
- Leg Curls, 25kg- Reps 8, Sets 3
Finally I would do a slow stretch and cool down
Session 3(Fitness)
For the warm up I will start jogging slow for about 5mins and then stop to stretch then sprint for 30secs.
The main activity would follow on from the warm up and would require me to jog cross country for 2½ miles. This is continuous training.
For the cool down I would make sure I stretched off fully and then jogged slow for 5mins.
WEEK 5
Session 1(Fitness)
For the warm up I will start jogging slow for about 5mins and then stop to stretch then sprint for 30secs.
The main activity would follow on from the warm up and would require me to jog cross country for 3 miles. This is continuous training.
For the cool down I would make sure I stretched off fully and then jogged slow for 5mins.
Session 2(Ball Skills)
To start off I will do my warm up. This consists of jogging round the ruby pitch once and then doing quick stretches on the legs. To add specificity to the warm up I would run with a partner throw the ball to each other.
The main activity consists of the following:
- Firstly I would analyse my performance in last week’s game and do any drill to improve any areas that I didn’t do to well in.
- After I would do some tackling pactise
For the cool down I would do a slow jog around the field then do some stretching before ending. This session would last for about 20-25 minutes
Session 3(Weights)
This session would be done at the gym. I would start with a 5min jog on the treadmill, then a full upper body stretch concentrating on the arms and chest.
For the main activity I will do the following:
- Chest press, 30kg- Reps 8, Sets 7
- Bicep Curls, 9kg on each arm- Reps 8, Sets 7
- Tricep extensions, 8kg on each arm- Reps 8, Sets 6
- Latimus Pulldown, 25kg- Reps 8, Sets 5
- Leg Curls, 30kg- Reps 8, Sets 4
- Front Squats, 20kg- Reps 8, Sets 3
After this a 2min run on the treadmill.
THE FINAL WEEK!
Session 1(Weights)
This session would be done at the gym. I would start with a 5min jog on the treadmill, then a full upper body stretch concentrating on the arms and chest.
For the main activity I will do the following:
- Chest press, 35kg- Reps 8, Sets 8
- Bicep Curls, 10kg on each arm- Reps 8, Sets 8
- Tricep extensions, 9kg on each arm- Reps 8, Sets 7
- Latimus Pulldown, 30kg- Reps 8, Sets 6
- Leg Curls, 35kg- Reps 8, Sets 5
- Front Squats, 25kg- Reps 8, Sets 4
After this a 2min run on the treadmill.
If I can lift these weights with relative ease then clearly I have improved.
Session 2(Fitness)
For the warm up I will start jogging slow for about 5mins and then stop to stretch then sprint for 30secs.
The main activity would follow on from the warm up and would require me to jog cross country for 3½ miles. This is continuous training.
For the cool down I would make sure I stretched off fully and then jogged slow for 5mins.
Wait for an hour so that I have rested and then do the 12min run and test my score against my starting score to see if I have improved.
Session 3(Ball Skills)
To start off I will do my warm up. This consists of jogging round the ruby pitch once and then doing quick stretches on the legs. To add specificity to the warm up I would run with a partner throw the ball to each other.
The main activity consists of the following:
- After this I would partake in a full game. This would be recorded.
For the cool down I would do a slow jog around the field then do some stretching before ending. This session would last for about 20-25 minutes
The tape of this game would be compared with the tape of the first game. I would analyse the second one to see if I have improved.
