Personal exercise plan For a football player Essay

A defender playing football has to have different requirements, these are as follows: Reaction time- a defender needs a good reaction time because when he receive s he ball he has to immediately take control and find a team player to which he can safely pass to. Flexibility- a defender needs good flexibility so he can reach out as far as possible to take the ball off an opponent. Muscular endurance- a defender needs good muscular endurance because he has to be playing for 90 minutes and cant let his muscles get tiered quickly. Muscular power- a defender needs good muscular strength so when he is one on one with an opponent and they collide he is not fallen of his feet. Speed- a defender needs to have a lot of speed so he can out run opponents and clear the ball out of his area. Agility- a defender needs good agility so when he is running in front of a opponent he can quickly move direction to have more positions to pass the ball to. Coordination- a defender needs good coordination because he has to be able to run and control the ball smoothly. Balance- a defender needs good balance so he is always on his feet when running and performing skills. Why it is important to have a warm up and warm down: Warm up A warm up is a period of gentle exercises preparing the body for a physical activity to follow. A warm up is important because it prepares your cardio vascular system for exercise, increases heart rate/ body temperature and it warms up your muscles. A warm up also loosens joints, prevents injuries [E. g. prevent you pulling a muscle because If u don’t warm up your muscles and you start a phsical activity you can pull a muscle very easly . A warm is done in 3 steps, these steps are a follow: 1. Pulse raiser- it prepares your cardio vascular system for exercise, increases heart rate/ body temperature and it warms up your muscles. 2. Stretching, which loosens joints, prevents injuries [pulling a muscle] 3. Skills, which gets you physiologically prepared Warm down A warm down is a period of light exercise at the end of a training session to insure a successful recovery will take place. A warm down is important because it allows the body to recover and it prevents your muscles from aching that hard. It also shortens recovery time and. It also removes carbon dioxide and lactic acid from your muscles. My circuit My circuit will consist of eight stations working different parts of the body. Each station will be carried out for 50 seconds and then will be followed by a 40 second rest period which will decrease by 5 seconds each week , this reason being I will be more fitter and I would not rest as much. Also by doing this it will be more challenging. I will carry out this circuit once a week for six weeks. My circuit will mainly concentrate on the arm and leg muscles because they are mainly needed for a defender in football. They also need good pectorals because of their power they need to be stronger than the striker. So if they are coming to you running fast and you try to take the ball of them and they are more stronger, then the impact will go on you then you would fall down and they would score. My circuit will begin with a warm up [as in any other sport]. There will be 3 stages to my warm up this reason being when your working on a circuit a lot muscles are being used to prevent injury I will have to do warm up thoroughly. 1. 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]. 2. 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: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: 1. 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. 2. 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. 3. 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. 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. 5. 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. 6. 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. 7. 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.