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On this station you have to start at the line, sprint to the first cone then sprint back to the line then sprint to the second cone, then sprint back to the line then sprint to the third cone, then back to the line. Then sprint to the second cone and back then to the first cone and back to the third cone and back to the line to complete the exercise. This counts as one ‘run’. Try to perform as many as you can in one minute. This will improve your speed, agility and muscular endurance of the quadriceps and hamstrings. All of these qualities would be useful in a football match.
Station Two This station is a sit up exercise. Perform as many as you can in thirty seconds. These will improve muscular endurance in the abdominal muscles; this comes in handy when a throw-in needs to be thrown over a long distance. This is explosive strength because it is done in one explosive movement. Station Three This exercise station concentrates on a player’s chipping ability and accuracy. Twenty hoops should be placed 5m apart. Place a ball behind the line and chip it so it bounces in the first hoop, then chip a ball so it bounces in the second hoop and so on until you get to the twentieth hoop. See how many hoops you can chip in the hoops.
Station Four This is a shooting exercise. Place two cones 5m apart, then line up five balls 10m away from the cones and one cone 2m behind each ball. Strike the first ball then turn around and sprint around the cone and strike the next ball then turn around and sprint to round the cone etc. this will improve muscular strength and accuracy. See how many of the five balls you can get between the two hoops.
Station Five Use a minute to rest and relax. Some light stretching can be done to remove the lactic acid that has built up in your muscles during the first four exercises. Station Six The exercise on this station is ‘burpees’. Burpees are squat thrusts and star jumps merged together. Do a squat thrust then stand up and do a star jump. This is one ‘burpee’. This will improve your agility, cardiovascular endurance and muscular endurance and strength of the quadriceps and hamstrings. See how many you can do in one minute.
Station Seven Place six cones 1m apart then dribble a ball in and out of them and sprint back to the start. This is one ‘dribble’. Try to do as many ‘dribbles’ as you can for 1 minute. This will improve ball skills, speed and agility. Station Eight The exercise on this station is kick-ups. Do as many as you can in one minute. This will improve ball control, and muscular endurance and also coordination. Try to use one foot and then the other and then try using both.
Station Nine Set up four cones 5m apart. You stand 10m away from the cones. Get a partner to run to the first cone, you should time your pass so the ball reaches the cone at the exact time your partner reaches the cone. Do this with each cone. Try to use both feet to pass. See how many complete passes are done in 1 minute. This exercise will improve the ability to pass the ball accurately and ball control. Once the circuit is finished, a warm down will take place.
The table below displays the average results of this circuit. In week 2, I used the used the weights room one day for 30 minutes. WEEK 3 I now increased the training to 40 minutes per session Press up’s This test measures the muscular endurance of our chest and shoulder muscles, which play an important part in football. The press up test is carried out by doing as many press ups as possible in 1 minute. The more press-ups we can do the more fitter we are.
Free kicks A square, which is 4m by 4m, is chalked in any place on a wall. The player should stand at least 10m away with a football. The point of the exercise is how many times out of fifty can you hit the square. Try to use both feet. This exercise measures accuracy, ball control and is useful in free kicks. Penalties With a partner have 40 penalty shots at a goal. Your partner will be the goalkeeper. You should aim for different spots in the goal to improve your accuracy and ball control. Try to use both feet. This exercise measures accuracy and ball control. This exercise needs a partner. A partner throws you the ball at an appropriate height. While the ball is in the air your partner must tell which spot of the goal to head it in.
See how many of the headers out of 50 you can get in the correct spot. Ask your partner to vary the height and speed of the headers to improve your headers. This exercise improves accuracy and ball control. Volleys Your partner throws the ball and calls a spot in the goal and you have to try to get it in that spot. See how many volleys you can get out of 50. Ask your partner to vary the height and speed of the volleys to improve your volleys. This exercise improves accuracy and ball control.