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In general my training programme was successful because it tested each area and principle of fitness that I wanted it to. I think that, my training programme not only tested my fitness and my football skills, it also improved them. The shuttle runs, this station was very successful. By the end of the week, I had improved my speed as I did more runs in one minute. Improving my speed was an encouraging result of the training programme because; speed is an important factor for playing football. It also improved my agility and the endurance of my quadriceps and hamstrings.

The sit-up exercise was very tiring; after each time I performed this exercise I could feel my abdominal muscles stretching and becoming stronger. I improved throughout the five weeks because as my results show I could do more sit-ups at the end of the training programme than in the beginning of the training programme. But as a whole I improved the strength and endurance of my abdominal muscles. Chipping balls into hoops, I found this exercise fairly uncomplicated. Although my accuracy and chipping ability are somewhat good, they still improved as a whole.

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The shooting exercise tested my shooting and accuracy ability. This was one of the easier stations as shooting isn’t a very backbreaking work out, although I did improve in the five-week period. I could pinpoint a spot between the cones and then usually get it there. This improved my accuracy. The burpees’ exercise was the exercise that I found quite difficult, during the training programme, as it was very tiring and challenging. Overall, this did improve my agility, cardiovascular endurance, muscular endurance and strength of the quadriceps and hamstrings.

The dribbling exercise was a fairly easy exercise. I have improved on my speed and ball control. I noticed that I could do dribbling faster at the end of the training programme than at the beginning. I also noticed that I was not as tired as I was before. The kick-ups exercise, I could not do kick ups when I first started, but I was able to do them by the end of the programme. The passing exercise, this exercise tested my right and left foot, my accuracy and my speed, my left foot has improved a lot by doing this exercise, my right foot has slightly improved.

The 12 Minute Cooper Run was a very tiring exercise. It greatly improved my muscular endurance, speed and agility. To do it three times a week was very challenging, but I observed that at the end of the week, I could complete more metres than at the beginning of the week. This was a sign of improvement. I also got rid of the habit to start walking; I kept going at a steady jog throughout the run. The Bleep Test needs a lot of muscular endurance, speed, agility and aerobic capacity. Especially just after completing the 12 minute Cooper Run, the results may have been a bit low.

The pull-ups were not very hard. They tested my muscular strength. I found that after doing the pull-ups my arms were very sore. I learned that it was better to do pull-ups at a constant speed than doing them quickly, because if you do them quickly then you tire out your voluntary muscles very quickly. The press-ups were hard. They tested my muscular strength and maybe muscular endurance. The free kick, penalties, headers and volleys exercise tested my accuracy at being able to pinpoint a spot to shoot at. My accuracy is good and I found that I was able to be even more accurate in my shooting and heading.

The ‘football assault course’ was just a way to reduce tedium but also to see if I could combine all of my football skills together. The key to the course was speed but also to fulfil each section as best as possible. How did I find the training programme? Evaluation of monitor I found the training programme to be very intense and tiring, but very effective as my training programme tested all the areas I wanted it to. I was very tired though after completing each week of the program, my muscles were aching and my heart and breathing rate had increased drastically. The positive aspect was that I recovered quicker as I went on in the training programme.

If I was given another chance to perform he training programme again, I would have included more tests and exercises such as wall-sits, combination tests and dynamometer. Although I had improved during the six-week period I had only improved slightly, so if I were repeating this programme I would make it last 12 weeks so improvements could be seen more easily. Once the training programme becomes too easy I would have to make it harder (overload) to affect reversibility. If the training programme is not made harder the body will stop improving in the areas of muscular endurance and anaerobic respiration. The body must train regularly to prevent reversibility. Reversibility is when the affects of training decrease and the benefits are lost.

I thought the programme was interesting. Because I used the weights room as well it made it much easier and not so boring. It was good as there was more variety and more things to improve on. My health improved in both mental and physical. I felt good about myself while training as I was aiming myself to achieve results. I felt motivated as it was not boring which helped me to enjoy it more.

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