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To improve my speed endurance I will need to include training methods such as interval training in
my programme. If you are about to play football, you should overload your leg exercises, meaning
you should do more on that than you may do in stretching your arms. To overload in a fitness circuit
I may add in ankle weights or wrist weights to skip or lift in to get them used to a higher rate of
exercise. In order to improve power I would need to use weights that work on improving muscular
power. I will run for short distances but run at a high intensity for around 150metres with 2-3
minutes rest in between; as I become better I will not rest for quite as long. Write a review Update
existing review Submit review Cancel It's good to leave some feedback. Additional materials, such
as the best quotations, synonyms and word definitions to make your writing easier are also offered
here. Then we need to make sure that we progress and develop out training. I could keep swapping
the two positions 4 or 5 times until I show an improvement. For example, I learned that gender, age,
motivation, and cost all affect performance in their own different ways. I will train for about 40
minutes and cover 4-5 circuits in this time. You can vary the time or distance of each exercise, the
amount of intensity you put in to each exercise, the type of activity you take part in during each rest
period and the number of exercise and rest periods you train for in each exercise. Muscular power is
improved by at least three sets of 10-15 repetitions. You need to keep the elbow parallel to the floor
and pull until a stretching sensation crosses your back. I think I made a lot of progress over this
exercise period of 4 weeks. I will run for short distances but run at a high intensity for around
150metres with 2-3 minutes rest in between; as I become better I will not rest for quite as long. The
three main things you would overload on are frequency, intensity and duration. (FID). Heading is
one of my weaknesses so I want to improve it so it it can give me an advantage when the ball is in
the air. This might occur because there is often a player trying to win the header as well, in which
case I get put off, or the player makes contact so I slightly change position which causes an off
target header. You repeat this motion as many times as you can for the given time. Warming down
prevents soreness and muscle fatigue by keeping the blood circulating and providing oxygen for the
muscles after the activity to reduce the amount of lactic acid that can occur. I didn’t do these stations
because they would create more injury for my already injured ankle. As you can see my recovered
rate was very much lower in the fourth week than the first week, showing that I had improved in my
fitness. Therefore a football player must have a good aerobic endurance base if he or she is to last the
full game without becoming excessively tired. Every mark is vital, this will help them access the
higher marks. Your recovery rate is the rate at which your heat beat returns to normal. Progression
will be a key factor in my Physical exercise program as in each week I will be attempting to increase
repetitions of my exercises that relate to power and agility. It involves unpredictable cycles of
activity and rest dependant on the pattern of play and the length of the game. Pull the legs apart
until you can feel a pull across the inner thigh. It enables the various parts of the body to combine in
producing a desired movement or sequence of movements. This will help with the prevention of
injury whilst taking part in physical activity.
Unfortunately I was absent for session 6 and therefore did not get to complete my training. This is a
suitable training method as it would help me improve my speed. My results show that my
improvement rate varied from ach different activity, for example I improved rather rapidly and
dramatically on the dorsal rises, whereas on the sit-ups it was a slow start and then a sudden peak at
the end of the programme. I will not rest in between stations as I shouldn’t need to because the
circuit will be designed to work on different muscle groups at each station. The cool down should
not be considered as unimportant as it is just as important as the warm up. I also take part in out of
school sporting activities for example I go swimming a few times a week and I play out of school
tennis, netball and soon hockey as well. A Fartlek session usually lasts for at least 30 minutes. I
enjoyed doing the fitness programme and being surrounded by friend when I did it I think that kept
me motivated and it made it more fun than a chore. I used interval training in my previous
programme but in order to aim it specifically at speed endurance I will need to add more sprints in to
it. I didn’t do these stations because they would create more injury for my already injured ankle. You
need to tuck a leg in towards the body and hold for 10-15 seconds to find it effective and repeat if
necessary. It is suitable for all game players and in particular helps to improve the height you can
jump which is good for me in order to win headers during football matches. This will help to improve
the movement in your arms and will help prevent injury whilst taking part in physical activity. After
each exercise and circuit a rest period is used unless an advanced trainer is training, in which case
there is no rest time. I think I made a lot of progress over this exercise period of 4 weeks. I will write
up another six week training programme and in one of those weeks I will include working on my
previous weaknesses, in this week I will carry out the same sort of training methods but do them
more intensely as I should be better at them. Then we need to make sure we don’t get bored and we
need to find different ways in which we can motivate ourselves. There are five main aspects to
general fitness, which consist of the following. Ensure the flats of your feet remain in contact with
the floor at all times. For this it is best to involve other players so they can help you improve. Both
aspects of fitness could be improved in one session simply by adding appropriate exercises to each
station and by including heavier weights in the circuit. I will work for 2 minutes and I shouldn’t need
to rest between stations as the stations aren’t very strenuous. It also helps in the recovery of the
muscles and heart rate and other tissue through the removal of waste products. All of these
components are important to the success of a performer. This type of training is suitable for anyone
looking to improve their fitness. This part of the circuit (or exercise) works your quads, hamstrings,
gluteus maximus and your gastrocnemius. I will use intensity in my PEP by increasing the weights
that I am using in my training session each week, this will make it more difficult each time and as a
result I have increased the intensity. This will help with the prevention of injury whilst taking part in
physical activity. There were specific exercises for each so that the target was met. This is lower than
the first week but it means that because my starting beat count has decreased by 9 beats per minute
that I have gained in my fitness and my heart rate is overall lower.
Your head and spine should keep alignment and posture should be correct. My results show that I
have improved as time progressed and therefore my training has served its purpose. So I feel that it
was effective and the fitness test was very successful. It can be used to improve both aerobic and
anaerobic energy systems. This type of training is good for football because it involves lots of
changes in speed, just like the game itself. Review 5 Select overall rating (no rating) Your rating is
required to reflect your happiness. You extend your arms then until they are straight lifting the whole
weight of your body. You need to tuck a leg in towards the body and hold for 10-15 seconds to find
it effective and repeat if necessary. This means you should never have two activities that work the
same muscle in a row, spacing out leg, arm and abdominal exercises. I shall go into further detail
with the progression of my project. I enjoyed doing the fitness programme and being surrounded by
friend when I did it I think that kept me motivated and it made it more fun than a chore. I would’ve
thought I could have coped with it as my body had been working hard in these conditions. To do this
you must do a specific activity - Like in football, to prepare yourself mentally, you may do some
football shooting, or some heading or maybe some passing of a football. Lie flat out and bend your
knees, placing the sole of your feet on the floor. Both of these pictures show the transfer of weight
onto the bent leg in order to feel the stretch on the calf muscle. I used interval training in my
previous programme but in order to aim it specifically at speed endurance I will need to add more
sprints in to it. If you have previously damaged this muscle you may want to repeat this stretch 2 or
3 times to make sure that it is well and truly stretched. It’s very useful in competition races because
you are able to make a surprise attack or respond to one by the opponent. By clicking “Check
Writers’ Offers”, you agree to our terms of service and privacy policy. There are also national teams
where the most talented players from the country come together to play in competitions such as the
world cup against other nations. To train hard seven days a week will only begin to have diminishing
results, as my body has no time to rest. It can hold more blood and it contracts with a lot more power
meaning more blood is pumped out with each single heartbeat. My results for the 2 nd circuit were
appalling because I had no energy and a lot of lactic acid in my muscles. When playing centre back
towards the end of the game I sometimes find it hard to keep in line the defence so the offside trap
isn’t affective so the striker might occasionally be able to get a chance on goal. Put the sole of the
foot of leg (a) on the floor and hug the knee towards the chest. I will run for short distances but run
at a high intensity for around 150metres with 2-3 minutes rest in between; as I become better I will
not rest for quite as long. Write a review Update existing review Submit review Cancel It's good to
leave some feedback. A flexibility training session should last about 20 minutes, in this time there are
a number of different types of stretching that can take place. This is a suitable training method as it
would help me improve my speed. This will make sure that the muscle is stretched and prepared for
physical activity and prevent most injuries. Not only is this painful if somebody tackles hard when
you are trying to kick, but it is terribly inaccurate.