How to achieve sporting excellence in football through

How to achieve sporting excellence in football through different training methods

• This Power. Point is based on the fitness that is needed to excel in football. • Different sports require different types of fitness and so I will be designing a sportspecific training programme to target the fitness components that are important for football.

There are 6 different components of physical fitness and these are • • • Aerobic endurance Muscular Endurance Flexibility Speed Muscular Strength Body Composition

Key Components Used in Football • Football involves all the components of fitness to a certain degree. • Aerobic Endurance – to be able to run around the pitch for 90+ minutes • Muscular Endurance – to be able to deal with the repetitive physical contact • Flexibility – very important in goalkeeping or stretching to reach the ball of someone • Speed – to be able to sprint down the wing to receive or carry the ball • Body Composition – to have a high muscle low fat body composition is necessary for football

3 Different Training Methods To Achieve Fitness in Football Speed • Resisted sprint training – this is where you either tow a weight, parachute or wear a weighted vest. It is important that the weight is adjusted towards your own fitness and ability. This is used to increase force output at the ankle, knee, and hip in an effort to increase stride length

Flexibility • Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion. This is stretching, or "warming up", by bouncing into (or out of) a stretched position, using the stretched muscles as a spring which pulls you out of the stretched position. (e. g. bouncing down repeatedly to touch your toes. ) This type of stretching is not considered useful and can lead to injury. It does not allow your muscles to adjust to, and relax in, the stretched position. It may instead cause them to tighten up by repeatedly activating the stretch reflex

strength • They are excellent pieces of machinery for beginners especially, to help develop strength and co-ordination before progressing to free-weights. They are also effective for use in rehabilitation following injury. • When using a resistance machine, all movements should be slow and under control, maintaining an emphasis on technique and posture throughout. In-between repetitions the weight being lifted should not return to meet the rest of the stack

Ballistic stretching • Ballistic stretching: Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion. This is stretching, or "warming up", by bouncing into (or out of) a stretched position, using the stretched muscles as a spring which pulls you out of the stretched position.

Resistance machines • Resistance machines: to work a resistance machine and for it to take effect you need to be able to lift at least 20 of the weight that your lifting because it needs to be quite hard for it to do the work you need it to do

Hollow sprints • Hollow sprints: start with a sprint for 30 meters , jog for 30 meters, sprint for 30 meters and finish with a jog for 30 meters this is needed in football to b e able to run down the pitch and to intercept loose balls before opponent.