Fitness program for Football

M any things affect your performance in games. Training supplying and fitness definitely affect your performance in games this is because when you train you rectify everything require to play football. If you mould and train on cardiovascular survival on that pointfore you flowerpot last a whole game with protrude pall which is great because so you stinkpot play without the team having the strain of carrying you through with(predicate) the match. So if you train you become fitter if the culture involves steady progression, this ordain enable you to play the game without tiring or straining yourself to hard.The violate and more you exercise wont just affect your fitness it affects all three aspects of your health. The three aspects of health be social, mental and physical head-being. If you do exercise the social well-being would amend because you go to classes and meet people and see new friends so exercise = more friends+ and greater social well being. instance he lps your mental well-being because you deal with stress and new skills and tactics giving you counseling and determination. It excessively helps when the day is big(a) for oneself you can go out and relieve stress and tension that has built up during the day. Exercise helps physically because overweight people burn eubstance fat and skinny people build muscular tissues and give them a nice shape. It besides prevents soreness disease and high store pressure, back pain and slightly cancers. swim and walking help people with asthma and all this gives a higher(prenominal) life expectancy so exercise looks good for everyone but a c ar much can cause illness and quarter you more predisposed to flu.The reason for training is to improve your ability to take part in physical bodily process. Training has certain principles that apply no matter no matter what sport you undertake. These ar(S) Specificity(P) Progression(O) Overload(R) Reversibility(T) This is there because it is a simple way of remembering the principles of trainingSpecificityAny type of training must be suitable or specific to the activity that you ar training for E.g. A strength building programme entrust not train your body in order to run a marathon.Aswell as choosing a type of training you may wish to train keep down on part of the body withal E.g. strength building on the legs.SPECIFIC EXERCISES WILL NOT PRODUCE SPECIFIC RESULTSEach activity leave set about dissimilar specific demands. Most physical activities remove a combination of exercises and it is important to analyse exactly what is required and those requirements can be met. It will even be necessary to identify relevant muscle groups.OverloadThis is making the body work harder than form in order to improve it. Overload can be achieved in the by-line ways.Frequency of training To blend with you may single train in two ways a week with a detecty period in between. This could be increased to every separate day and then to quint multiplication a week to create overload.Intensity You can increase the eagerness by simply working harder at the training method you argon using e.g. twenty minute jog at 50 % of gunk speed increased to twenty minute jog at 60 % of max speed.Time/ Duration Refers to the length of for each one training sitting and this should be made longer to achieve overload. Unfortunately we cant increase the eon of each session because we are confined to lesson seasons.Your body responds to overload by adapting to it. Used sensibly it will lead to an improvement.ProgressionThe training you are doing and particularly the amount of overload must be increased progressively. In other words, as your adapts to the increased demands that you are putting on it, then that demand should be steadily increased.If you sty at the same take aim so will your fitness, but you must not do too much too soon, this will lead to injury.ReversibilityIf you either stop or decrease your training you go into reverse and lose the effect.There are three content aim zones they are normal, which is below 60% of your highest nubble rate and there is aerophilic respiration, which is above 60% of your max heart rate, and below 85% of max heart rate then there is anaerobiotic respiration, which is above 85% of max heart rate.When your heart rate is normal this means no benefit from training so this is bad so I consider to make myself go above 60% of my max heart rate for someone my age because everyone has a different heart rate. It is believed that your max heart rate is 220- your own age e.g. 220 15 = 205 beats a minute which is extremely fast therefore 123 is my aerobic point and 174 is my anaerobic point.A way you can see your anaerobic point is on this graphTo make my fitness programme trenchant for my current level of fitness I will use many another(prenominal) bits of information gathered such as the results from nine fitness tests preformed in class terms also I will use whether new-fashioned illness has effected my performance of late.The results were in a table like this oneThis table shows that I had an average attempt but can improve in allot of worlds so I will focus on these areas. The areas that most concerns me is co-ordination and reactions this is because they are needed most of the time playing football e.g. when I need to dribble and look up for options so this is good when a cross can charter into the box. Reactions are needed in football when the ball cant be seen when it is crossed then at the last minute you see it and need to control it. So in my programme I will be using this information to get these different fitness components improved.Over the last two weeks I have had lots to eat this being bad food for fitness because it is that time of year so this may effect my ability at the start of the course. I have had no real illness but the cold-shoulder illness has now gone and I am back to normal and fighting fit.My footbal l skills always need to be improved so I will use practices to improve passing and shooting techniques so these will be included to my fitness programme. Also I will do a little on control because it makes no accidental injury practicing that.You should always do a quick up before each main activity because it is light exercise to get the blood pumping or so the body. Also during a warm up your muscles get by the blood flowing around them gets high-velocity and this lowers the risk of injury. The warm up also heats up synovial fluid this makes joints more mobile. When stretching in a warm up this helps muscles, tendons and ligaments from getting strained. When doing simple skills this your muscles but also helps psychologically. So this light exercise helps all three elements of health if doing in a group.In a good warm up before any sport there should be three main phases a taxation body movement spot where by you do simple go on for a long time doing such things as bringing your knees up to your chest, flicking your bottom with your heels then when you feel it is good gradually get faster into sprinting. This is to get the blood pumping around your body this also may improve slightly on cardio vascular endurance. Remember go from slow to a faster speed.My gross body movement arrangement can be shown in this diagramThe second stage of any warm up should be stretching this will help loosen the main joints this also helps to stop muscles, tendons and ligaments straining. The stretching phase should start from your ankles upwards stretching intimately every muscle. To improve flexibility you should stretch from 10-30 seconds and doing it regularly should be 8-10 seconds.The stretches employ should be one as theseThe next stage in the warm up is the skills stage, which helps the psychological side giving focus and determination. In this stage there should be simple tasks, which involve skills needed in a game e.g. passing against the wall controlling it and passing again and other various simple tasks.After the main activity there should be a cool down this should be included because helps your body recover after vigorous activity. Like the warm up this has phases but only two they are gross body movement and stretching.The gross body movement stage this time is to give oxygen to the muscles meaning lactic acid can be removed thus giving the muscle less stiffness. During the warm up you go from slow to fast this time go from fast to slow. Use many of the techniques shown in section five on the warm up.Finish off the cool down with some stretches this should loosen your muscles and prevent stiffness because usually after exercise muscles are often tight. As before in the warm up go from ankles upwards. Use the stretches shown in the warm up section.To monitor my performance of my activities in the 6 sessions I will use this tableI have used this table because it sets a target for each session and shows how intimately I was to meeti ng the target so if my sessions are good I should reach the target easily each time.I will make sure that the area is safe for others and myself. I will pack things forward and leave them in safe places and make sure they are out of the way. I will try to set up things in an area that is out of the way of other people so noone is harmed. I will put things away immediately away after use. I will wear suitable clothing that is easy to do all the activities required.