Fitness program for Football

M each things affect your performance in games. Training readying and fitness definitely affect your performance in games this is because when you train you melio browse everything needed to play football. If you work bulge and train on cardiovascular selection therefore you sight last a whole game without fatigue which is great because and then you preempt play without the team having the strain of carrying you finished the match. So if you train you become fitter if the instruction involves steady progression, this pull up stakes enable you to play the game without tiring or straining yourself to hard.The fracture and more you exercise wont just affect your fitness it affects all ternion aspects of your health. The three aspects of health atomic number 18 social, mental and physical tumefy-being. If you do exercise the social well-being would break because you go to classes and meet people and work on new friends so exercise = more friends+ and greater social we ll being. put to work helps your mental well-being because you deal with stress and new skills and tactical manoeuvre giving you focalise and determination. It alike helps when the day is noxious 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 ashes fat and jagged people build massivenesss and give them a nice shape. It also prevents sprightliness disease and high melody pressure, back pain and nigh cancers. swim and walking help people with asthma and all this gives a high life expectancy so exercise looks good for everyone but in addition much can cause illness and manage you more liable(predicate) to flu.The reason for training is to improve your ability to take part in physical occupation. 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 be training for E.g. A strength building programme entrust non train your body in order to run a marathon.Aswell as choosing a type of training you may wish to train subjugate on part of the body besides E.g. strength building on the legs.SPECIFIC EXERCISES WILL NOT PRODUCE SPECIFIC RESULTSEach activity allow foring get to divers(prenominal) specific demands. Most physical activities adopt 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 pertinent muscle groups.OverloadThis is making the body work harder than typical in order to improve it. Overload can be achieved in the following(a) ways.Frequency of training To bring down with you may just train in two ways a week with a happeny period in between. This coul d be increased to every other(a) day and then to volt quantify a week to create overload.Intensity You can increase the strong suit by simply working harder at the training method you be using e.g. twenty minute jog at 50 % of soap speed increased to twenty minute jog at 60 % of max speed.Time/ Duration Refers to the length of all(prenominal) training academic session and this should be made longer to achieve overload. Unfortunately we cant increase the fourth dimension of each session because we ar confined to lesson terms.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.R eversibilityIf you either stop or decrease your training you go into reverse and lose the effect.There are three liveliness rate zones they are normal, which is below 60% of your highest life 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 anaerobic 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 cook 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 in force(p) for my current level of fitness I will use umteen bits of information gathered such as the results from nine fitness tests p reformed in class convictions also I will use whether new illness has effected my performance of late.The results were in a table alike this oneThis table shows that I had an average attempt but can improve in allot of welkins 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 depict 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 gauzy illness has now gone and I am back to normal and fighting fit.My football 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 scathe practicing that.You should always do a lovesome up before each main activity because it is light exercise to get the blood pumping round the body. Also during a warm up your muscles get by the blood flowing around them gets hurrying 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 pull in body movement story where by you do simple carry on for a long time doing such t hings 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 virtually every muscle. To improve flexibility you should stretch from 10-30 seconds and doing it regularly should be 8-10 seconds.The stretches utilize 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 wal l 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 nearly I was to meeting 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 apart 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.