Developing personal fitness
Introduction
Hi, My name is Josh, I am 14 and I play football.
Hi, My name is Josh, I am 14 and I play football.
I Started playing football 4 years ago and started playing for Bishipston a new team made by one of the trainers there at the gym. The first year at bishipston we only played friendlys then the next year we played in the league. I started playing Centerback and i have played that position ever since. I started every game at Bishipston and only missed game though injury. Then Bishipston folded and by the time it folded, my brother and i were training with Mumbles Albion.Which i train every week, once a week.
I took a couple of games for me to prove my worth to the team. After then i have acheived to play every week in the starting team. But at the end of my first season I pulled a cruciate in my knee and missed a semi-final and only had enough fitness to play half the final. This injury has reapeated itself again this season and only now that i have recovered that injury.
Goal SettingLong term
1. To get a starting place in the school team.
Short term
1. To improve my Strengh to be stronger in the tackle.
2.Improve my C.V endurance to last all though a game.
3.Improve my tackling.
Methods of trainingTo improve my strengh i am going to do train the methods:
- Cross Fit
- Weight Training
- Plyometric Training
- A continous run
- Continuos training
- Fartlek training
- Go down to the park and practice on my brother, my dad or my friends.
- Practice it in training in a practice game.
MON | TUE | WED | THUR | FRI | SAT | SUN | |
AM | Rest | C.V. Continuos run | Rest | Plyometric | Rest | Game | PNF stretching |
PM | Rest | Rest | Club training | Continuos Run | Practice Tackling at park | Rest | Rest |
Training Diary
Tuesday 20th- Plyometric Training
In the New Gym we did Plyometric training which we trained the component Explosive strengh. I trained with brad my brother which is good because we compete with each each other. We did :
- Weighted Squat jump
- Bench jump
- Jumping in and out of the Square
Tuesday 25th- C.V. endurance runs
We were supposed to go on the field but it was closed. So we went into the old gym and did shuttle runs. I trained with Brad but Aidan and Cameron was in the hall with us. We did 20 shuttles and had 30 sec rest. I felt up to it and 'pumped' as they say in America. I was happy with the session.
Wednesday 26th- club training
In training we did passing drills and had a match which trained various components and also football skills
Thursday 27th- Circuit training
In this session which we did in the new gym was a circuit of various methods. We did the following :
- sit ups 20 reps
- Press ups 10 reps
- burpies 10 reps
- Step ups amrap 1 minute
- kettle bell swing 20 reps
Saturday 29th - no match called off
Sunday 30th - PNF streching
We did this on the sunday to make us more flexable. Me and Brad warmed up our muscles by running down to the local shop and back. Then we did the streaches. Afterwards i felt much more flexable if i do this every other sunday i am less likely to pick up injuries.
Tuesday 1st - C.v Intervals
Me and brad went down to the feild onto the rugby pitch there we ran the lengh of the pitch 2 and a half times then we walked back to the try line and did it again we did this 7 times. Afterwards i felt very tired but recovered quick.
Wednesday 2nd - Club training
In training the squad was spilt into 2 groups one did fitness with the 2nd coach while the other group had a match. after about 15 minutes the groups whould swap after that we had a big match which we always end the session on.
Thursday 3rd - We revised for tests so no training!
Saturday 5th - match called off due to water logged pitch postponed to sunday !
Sunday 6th - Match
We were playing one of our biggest rivals Murton. i started on the bench due to a knee injury suffered during the year and the coach was a little cautious. After the game i felt tired even though only playing half a match i think this was due to lack of games from the frost and bad weather.
Tuesday 8th - C.v Intervals
Me and brad went down to the feild onto the rugby pitch there we ran the lengh of the pitch 2 and a half times then we walked back to the try line and did it again we did this 7 times. Afterwards i felt very tired but recovered quick. But after doing this once before it felt easier to do at a higher standerd.
Wednesday 9th - Missed training due to car not working !
Thursday 10th - Plyometric training
In the New Gym we did Plyometric training which we trained the component Explosive strengh. I trained with brad and cameron We did:
- Bench jump
- Jumping in and out of the Square
- Weighted squat jump
- depth jump
Saturday 12th - match
This week we played our biggest rivals mumbles rangers and i started left back it was a fantastic day and very humid.This made it harder to run about and we got destroyed by the opposition.
Tuesday 15th - wasnt in school!
Wednesday 16th- Club training
I had pulled my hamstring from the game on saturday so i was not proforming to my full potential at the end of the session the 2nd coach went through streaches with me and it felt better the day after.
Thursday 17th - SAQ
SAQ stand for speed agility and quickness this was new to me so brad showed me through it. I had a good session and i felt morew agile as a result.
Review
At the begining of the training programme i set myself 1 long term and 3 short term goals. My long term goal was to make sure i cemented a place in my local team. I have acheievd that but had to change position in doing so. I have also Improved on all my short term goals but i was not impressed with the amount i did improve on with my c.v. endurance. My manager and my dad both told me that i improved on my tackling.
As a result of my Training programme i have improved, my speed and agilty from doing a couple SAQ sessions from time to time, i also improved my explosive strengh from the plyometric training done every week. But although putting alot of time to my C.V. endurance in this programme i have failed to improve as rapidly as i did my speed and explosive strengh. So to improve my training programme i would put some more C.V. endurance training into my programme and use some more spare time to do a continuos jog.
