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Training programme

I have chosen press-ups, pull-ups and sit-ups in my training programme because this will improve my muscular strength, as muscular strength is extremely important in football this will give me a better chance to win air challenges. Also muscular strength is helpful because, football as it is a contact sport and it is also very physical, players need to be able to guard the ball and hold other players off when they are challenging for the ball. Also muscular strength is useful when taking a throw-in, good muscular strength in the abdominal muscles is required to throw the ball higher and further to reach a player that is a long distance away from the touch-line.

I have chosen the shuttle run in my training programme because this will improve my muscular endurance, muscular endurance is also very important in football because muscular endurance is needed to keep the muscles contracting for the full length of the match without them becoming tired or weak.

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 I have chosen skipping in my training programme because this will improve my agility, agility is important in football because it is the ability to change direction quickly and control movements of the whole body. This is needed to be able to change direction quickly while dribbling or to collect a loose ball, skipping will also improve my speed.

I have chosen passing and kick-ups in my training programme because this will improve my ball skills, ball skills is very important also as the skills in football are all open skills.

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This means that the movement will change in a different environment. A skill is a particular action or set of actions. These are essential for football as they cover everything from a simple pass to more complicated skills of dribbling the ball in different directions. These are all-important skills as they are skills involving movement.

Appropriate application. Explain how your training will progress each time and how you will be working harder. 5 marks Progression/Overload: I will be working harder by overloading parts of my body. That means you need to make it work harder than usual. Over time, it adapts to meet the increased demand by getting fitter. You can overload your body in three ways: By increasing the frequency of the exercise. In other words how often you do the exercise. For example start by exercising twice a week, then move up to three or four times a week. By increasing the intensity of the exercise. In other words how hard you work. For example run faster or lift heavier weights or by increasing the time you spend on the exercise.

If you are very unfit you might start off jogging just for 5 minutes a session, and work your way up session by session to 30 minutes a session. In my bench press exercise, I will be starting off in session one by bench pressing 15 pounds and then in session two bench pressing 25 pounds. Every session, I will be adding 10 pounds to the previous weight I bench pressed in the previous session. I will be doing the same in my squats with weights exercises, adding 10 pounds to the weight I squatted the previous session, therefore making my body work harder than it’s used too. Also as my training programme goes on I will be exercising for a much longer time than I did the last session by bench pressing and squatting for a longer period of time.

I will start of in session one by bench pressing and squatting for about 5 minutes and then adding two minutes to the duration of my exercises until the end of my training programme. I will also be running faster as each session goes in my shuttle runs. So in session one, I will not be sprinting but running at a steady speed and then in session two run much faster, so as each session will progress I will be running much faster than I did the session before.

I will progress my training by building up my exercise level gradually. But once it reaches a certain level when it can comfortably deal with the level of exercise, it will not improve anymore. To prevent this from happening the exercises must be made progressively harder to ensure that the body continues to improve. Each time I start to feel comfortable with the level of exercise, I will start to make each exercise harder which will improve my fitness/skill. For example, when I start to feel comfortable with my pull-ups, press-ups and sit-ups I will start to perform each rep faster than before so my body will continue to improve.

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Training programme. (2020, Jun 02). Retrieved from

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