The intention of the programme is to increase my fitness level. I play football on weekends. My fitness level therefore is fairly high. A bleep test was undertaken in which my score was 7.8. The area that will be used will be an evenly sanded astro turf pitch. There are no foreign objects on the pitch and is safe to perform on. A warm up will be performed at the start of each session so that the body is completely organized for the fitness session.
The activities have been chosen to improve speed, stamina and organization of fast feet. The activities that will be implement are specific and relevant to football and coaching activity one is related to fast feet/speed activity two include speed of fast feet and stamina. The programme of activities would improve each aspect in football. For example, speed is compulsory when sprinting up the wing, dribbling a ball a player or moving into space. Stamina is essential t last two halves, each of 45 minutes duration.
Reasons for warming up includes:
> Loosen up joints and warm up muscles.
> Reduce the risk of injury.
> Increase blood flow to the working muscles.
> Physical and mental preparation.
The second phase of the warm up will include mobility work of the stretching of most important muscle groups. Each stretch will be performed dynamically or statically for a count of 10 seconds.
Upper body stretches
> Triceps, biceps, deltoids, pectorals, trapezius.
> Mobilise the ball and socket joints (shoulders) and condyloid (wrists).
Lower body stretches
> Hamstring, groin, quadriceps, gastrocnemius soleus.
> Mobilise the ball and socket joints (hip) adduction abduction, condyloid (ankles)
the third activity
Warm down is to get your heart rate back to normal this can be done by doing a bit of light jogging and some dynamic stretches.
The purpose of this stage in fitness sessions is to:
> Remove extra blood from the muscles preventing it pooling in your veins.
> Replaces oxygen debt.
> Prevents muscle soreness and aid recovery.
> Removes lactic acid and other waste products from the muscles
Afterwards I am going to stretch some lower body muscles and upper body muscles.
The progression involving me counting the number of heartbeats for fifteen seconds and times the number by four. This enables a more precise figure than counting for one minute with a stop clock. I recorded level 7.8 on the bleep test was done before the fitness programme started. After three weeks of fitness I recorded a score of level 10 on the bleep test. The fitness programme therefore increased levels of physical fitness. The activity order was specific and raised heart rate accordingly. As can be seen from the graphs and the tables the selection and order of activities steadily increased heart rate. There were on adjustments made to any of the activities in any of the three weeks. The bleep test score was level 10 presenting an increase in fitness levels. I think I planned the fitness sessions really well taking in to account, enjoyment and the activities, the aim and purpose of each session. I knew I would enjoy the activities and perform to a high level.