The sport i have chosen is football. The position i play is defence; center,left back,sweeper and rarely right back, very much like Paolo Maldini who played left, center and sweeper for A.C Milan and Italy.I am a way off his standard this is because he has played in A.C Milan's top team for 25 years and in them 25 years i think he has improved on all his fitness requirements his top points i think is; strengh (to tackle the opposing wingers), C.V endurance (to keep going for the whole 90 minutes without stopping), Agility (to put his body in the position to tackle and to run up the wing without being tackled off the ball) and speed (for both closing down the opposition and to chase after players who have got passed and also to pick up stray balls.)The best player in the world in this position i think is Nemanja Vidic he is a mesomorph, all though I'm not a Manchester united fan he is an amazing defender and he has all the requirements needed for a brilliant player which are :
*Strengh
*Speed
*C.V endurance
*muscular endurance
*Agility
*Body composition
*Balance*Co ordination
*Power
Also
*Flexibility
The ones in blue in the list above are the ones, I personally think i need to improve and if i improve these i think and believe i can become a better player.
I can improve these by testing them then improving them by repeating them. For Strengh i could do press ups and lift weights which could effect my performances on the pitch but i also need to practice it for my specific sport otherwise it will be useless, I have chosen Strengh as something i need to improve because when i play i get shoved off the ball by bigger players.C.V endurance i could do continuous training by running a certain distance and do the run the same Distance the next day over and over and see if i could improve and hopefully it will become easier and i could run faster for longer periods of time this effects me greatly in a football match because in the last 10-15 minutes i am fighting for air so i need to improve that.Muscular Endurance will be improved by interval training from which i work harder for less periods of time and i will do the test which is shown on my blog under the title Continuous Training - Cross fit Training.Flexibility can be tested by the sit and reach test.
But one player who i look up to and i think was the best defender ever was the captain of the 1966 England world cup winning team Bobby Moore , who had everything in the list above and did not put a foot wrong in the 1966 world cup final. Also Pele said "He is the best defender i ever played against"
Picture aboves link : https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK8hw0yNPOzHHV9oZ3qwFugHo5hcP4LgRn6y3R2XYVrJMEtKP1wg6rjWU5-RGvCjrTUK0rsxr-Lqy8b2HuBcUjldZQrMK7eI_7Dd9FSp9VSvkXli9nJUEU-IFCuxBmdLJD1BfeuE9nhZI/s1600/vidic.jpg
Picture aboves link : https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK8hw0yNPOzHHV9oZ3qwFugHo5hcP4LgRn6y3R2XYVrJMEtKP1wg6rjWU5-RGvCjrTUK0rsxr-Lqy8b2HuBcUjldZQrMK7eI_7Dd9FSp9VSvkXli9nJUEU-IFCuxBmdLJD1BfeuE9nhZI/s1600/vidic.jpg
The fitness components most needed for a center back is the following in order of importance and given examples of players who i think are the best at that component of fitness :1.Strengh(Nemanja Vidic)
2.C.v. endurance(Baccary Sagna)
3.Co-Ordination(Xavi)
4.Flexibility(Iker Casillas)
5.Agility(Lional Messi)
5.Agility(Lional Messi)
6.Power(Steven Gerrard)
7.Muscular Endurance(Cesc Fabregas)
8.Balance(Frank Lampard)
9.Speed (Theo Walcott)10.Reaction Time(Joe Hart)
Its hard to rank them in order because each of these are as important to the next one, each of these components are needed for a defender to become best in the world or in your club and each component makes each player unique.
Even though i have ranked speed 9th it is one of the components which defines me as a player and makes my game easier to deal with.
The video below shows use of Co-ordination,speed,agility,balance and sometimes strengh.
Part 2
In football I play the position Center back. To achieve Excellence in this position you will need strengh,C.V. Endurance, speed and all the others are necessary.The training methods needed to improve these components are:
*the AMRAP cross training - this is useful to achieve excellence in this position and sport because it trains a varied amount of components which is useful and also it isn't tedious.In this training session we15 kettle bell lunges
5 press ups
1 wall climb
this trained the components, Muscular Endurance C.V. endurance,flexibility,Strengh,Co-ordination,Power.This also had rest periods which was good to avoid injury and fatigue
*The cross training-the cross training is also good for both a defender and football as a whole.We did cross fit training, which was high intensity and non-stop. We needed the equipment ,skipping rope,kettle bells.
We first did 5 burpies then 10 kettle bell swings which we had to have be instructed on first because otherwise we would of be susceptible to injury and it was the Lombard curve which made our back stronger and we had to push with our legs and hips using that power to swing the kettle bell not our arms so that used our explosive strengh, (after a couple of rounds)muscular endurance and Agility to get our Lombard curve right, then we skipped for 15 reps which tested our co-ordination, balance and speed to get the reps then to finish our round we did 4 shuttle runs of the gym which tested our c.v. endurance.This exercise will be helpful to a games players
*the 25 minute run-We ran around the Field for 25 minutes which helps our C.V. endurance and muscular endurance.It becomes VERY boring if you repeat it as a part of a routine. This will help to keep going all match but it only achieves that it will not train anymore components.
When i play football before the game we warm up by first running around,then we stretch to prevent us injuring ourselves in the game. Then we do passing drills then we get in to groups in which people act as defenders closing down the player with the ball the others need to pass the ball around preventing the defenders to get the ball .
I will personally train using the training methods used in the above points to target specific components that need training. For example The 25 minute run trains C.V. endurance specifically and the Cross fit training trained our C.V. endurance, CO-ordination, Balance, Speed, muscular endurance and Agility. For the AMRAP cross training we trained Muscular Endurance,C.V. endurance,flexibility,Strengh,Co-ordination and power.
Closing down training (cant find link for picture)
i am going to compare 2 players in 2 different positions A goalkeeper such as Petr Cech and a midfielder such as Cesc Fabregas lets compare:
Strengh- i think Cesc Fabregas's strengh is more worth to him than to Petr Cech because he needs to have 'physical presence' and to tackle his opponents.
C.v. endurance- I know that Cesc Fabregas needs C.V endurance because he is running around the pitch and he would not be as good as he is today if he didn't have C.V. endurance and Petr Cech does not need to run around the football Field
Co-Ordination- Both i think needs co-ordination as much as each other but for different reasons Cesc needs Co-ordination for passing and shooting while Cech needs Co-ordination for catching the ball and saving the shots/headers etc.
Flexibility- Petr needs flexibility more than Cesc because he needs to go to the floor quick to save shots and get in any position needed to save a shot with either his hands, legs, foot, head. Cesc still needs it but it is not as important for his position than a goalkeeper.
Agility- Both need agility but Cesc needs it more because because he needs to turn players to run though but Cech needs Agility because he needs to save shots and get to his left or right quickly.
Power- Both Cesc and Cech need power but for different reasons which are similar which is for kicking a ball long distances and for it to be powerful. Cech needs power for goal kicks and Cesc needs it for 1.penalties 2.shots outside the box.
Muscular Endurance- Cesc Fabregas needs muscular endurance more than Cech this is because he is running around the pitch and needs his muscles working for long periods with out fataigue and Cech is just in the goal and doesnt need this component of fitness
Power- Both Cesc and Cech need power but for different reasons which are similar which is for kicking a ball long distances and for it to be powerful. Cech needs power for goal kicks and Cesc needs it for 1.penalties 2.shots outside the box.
Muscular Endurance- Cesc Fabregas needs muscular endurance more than Cech this is because he is running around the pitch and needs his muscles working for long periods with out fataigue and Cech is just in the goal and doesnt need this component of fitness
Balance- Both need Balance but i think a Midfielder will need Balance more but a Midfielder needs dynamic balance and a goal keeper needs static balance. A midfielder needs Dynamic balance because he needs to run and dodge players without falling over.
Speed- Cesc needs speed more because he needs to get to the ball before opposing players and to dribble the ball up the line without getting caught.Reaction Time- Cech and all goalkeepers will need reation time more than any player on the pitch because they need to time there dive or catch etc.
Describe 4 lifestyle factors that can affect sports training and performers?Wayne Rooney
Media- Wayne Rooney, 24, reportedly slept with 21-year-old Jennifer Thompson, who charges £1,200 a night, seven times in four months. They had sex in one of Manchester's most exclusive hotels, and visited nightclubs and casinos together.Alcohol and Smoking-Lighting up a cigarette, urinating against a wall and singing raucously in the street at dawn, Wayne Rooney looked every bit the boorish England fan instead of the most gifted player in the country. This will affect his performances because by smoking he is clogging up his airways with the tar substance which will make it harder for him to breath in the games meaning he is tiring himself out and can't play to his full potential for the full 90 minutes.
Injury - Wayne Rooney has suffered quite alot of injuries lately before south africa when he limbed of at bayen munich and thats when he missed alot of man united games, every game that passed that without him playing his confidence decreased and now man united have other strikers that are taking his place. Every week that passes it is harder to get back into a top flight team who is a contender for this years premier league. I have just recovered from an injury which saw me sidlined for over 2 months and now i am working my way back into my team.
Stress- Wayne Rooney has been under intense stress of that of the Media his Injury and his marrage nearly in tatters and also one of his fellow players Chicarico because of his injury he has fallen behind in his position and instead a new hot prospect gets in the teams starting 11 which means hes not getting the games he wants which is lowerring his morale and his fitness this way he would not be as fit!
Below is a video which shows Wayne Rooney at his full potential
Assignment 1.4
In the upcoming training sessions you will be doing the tests Illinois agility test, Sit and Reach test, multistage fitness test and the maximum abdominal curl test .
The upcoming training sessions will measure the components Agility, flexibility,Strengh,C.V endurance. t he results from the tess will be strictly confidentual between the subject and the Trainer.If you have any problems or concerns you can stop the test at any time. The trainer will push you to your maximum limit to ensure to get the fairest and most reliable results.
Are you 45 years old or older?
yes no
Have you been inactive for the past 12 months?
yes no
Has a blood relative has suffered heart disease?
yes no
Do you have elevated cholesterol levels?
yes no
Are you a Type II diabetic?
yes no
Do you have high blood pressure?
yes no
Do you have a heart condition?
yes no
Have you ever experienced chest pains when exercising?
yes no
Have you ever experienced chest pains when NOT exercising?
yes no
Do you feel dizzy / lose your balance / ever lost conciousness?
yes no
Do you suffer from any joint problems?
yes no
Do you take prescribed drugs for health reasons?
yes no
Is there any possibility that you are pregnant?
yes no If you are happy to parpicipate in the upcoming tests please sign below:
The upcoming training sessions will measure the components Agility, flexibility,Strengh,C.V endurance. t he results from the tess will be strictly confidentual between the subject and the Trainer.If you have any problems or concerns you can stop the test at any time. The trainer will push you to your maximum limit to ensure to get the fairest and most reliable results.
Are you 45 years old or older?
yes no
Have you been inactive for the past 12 months?
yes no
Has a blood relative has suffered heart disease?
yes no
Do you have elevated cholesterol levels?
yes no
Are you a Type II diabetic?
yes no
Do you have high blood pressure?
yes no
Do you have a heart condition?
yes no
Have you ever experienced chest pains when exercising?
yes no
Have you ever experienced chest pains when NOT exercising?
yes no
Do you feel dizzy / lose your balance / ever lost conciousness?
yes no
Do you suffer from any joint problems?
yes no
Do you take prescribed drugs for health reasons?
yes no
Is there any possibility that you are pregnant?
yes no If you are happy to parpicipate in the upcoming tests please sign below:
signature................................ Date / /
Below is the test procedres
Illinois agility test
Objective
The objective of the Illinois Agility Run Test is to monitor the development of the athlete's agility.
Required Resources
To undertake this test you will require:
- flat surface - a 400 metre Track
- 8 cones
- Stop watch
- Assistant
The Illinois course
The length of the course is 10 metres and the width (distance between the start and finish points) is 5 metres. On an athletics track, you could use 5 lanes.
4 cones can be used to mark the start, finish and the two turning points. Each cone in the centre is spaced 3.3 metres apart.
How to conduct the test
The Illinois Agility Run Test is conducted as follows:
- The athlete lies face down on the floor at the "start" point with their head facing the "start", legs out straight, feet together and arms by their side
On the assistant's command the athlete jumps to his/her feet and negotiates the course around the cones to the "finish" point as fast as possible- The assistant records the total time taken from their command to the athlete passing the "finish" point
The sit and reach test
Objective
The objective of this test is to monitor the development of the athlete's lower back and hamstring flexibility.
Required Resources
To undertake this test you will require:
- A 'sit & reach table' or a bench with a ruler
- An assistant
How to conduct the test
The Sit and Reach Test is conducted as follows:
- The athlete sits on the floor with shoes removed, feet flat against the table, and legs out straight
- The athlete reaches forward along the table as far as possible
- Assistance records the distance from the finger tips to the edge of the table
- The test is repeated two more times
- Assistant calculates the average distance
multistage fitness test
Objective
The objective of the Multi-Stage Fitness Test (MSFT) is to monitor the development of the athlete's maximum oxygen uptake.This test is very good for games players as it is specific to the nature of the sport but, due to the short turns, is perhaps not suitable for rowers, runners or cyclists.
Required Resources
To undertake this test you will require :
- A flat, non slippery surface at least 20 metres in length
- 30 metre tape measure
- Marking cones
- The Multi-Stage Fitness Test audio tape or CD**
- Tape recorder or CD Player
- Recording sheets
- Assistant
How to conduct the test
- Measure out a 20 metres section and mark each end with marker cones
- The athlete carries out a warm up program of jogging and dynamic stretching exercises
- The test is conducted as follows:
- The athlete must place one foot on or beyond the 20m marker at the end of each shuttle
If the athlete arrives at the end of a shuttle before the beep, the athlete must wait for the beep and then resume running- The athlete keeps running for as long as possible until he/she can longer keep up with the speed set by the tape/CD at which point they should voluntarily withdraw
- If the athlete fails to reach the end of the shuttle before the beep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn
- The Assistant records the level and number of shuttles completed at that level by the athlete
- At the end of the test the athletes conduct a cool down program, including static stretching exercises
Maximum Abdominal curl test i.e Sit up test
Objective
The objective of the Sit Ups Test is to monitor the development of the athlete's abdominal muscles - core strength.
Required Resources
To undertake this test you will require:
- Flat surface
- Mat
- Stop watch
- An assistant
How to conduct the test
The Sit Ups Test is conducted as follows:
Athlete lies on the mat with the knees bent and feet flat on the floor- Athlete folds their arms across their chest (not behind the head as in the picture)
- Assistant can hold the athlete's feet on the ground
- Athlete sits up to the 90 degree position and then returns to the floor (1 sit up)
- Assistant records the number of sits up completed in 30 seconds
Assignment 3.1
I will now give you the results from my tests in the following table:
1 | 2 | 3 | |
Sit and Reach | 17 | 18 | 19 |
35 meter sprint | 6.0 | 5.5 | 5.27 |
Sit up test | 39 | -------------------- | -------------------- |
Bleep test | 10.3 | -------------------- | -------------------- |
Sit and Reach
35 meter Sprint
My score in the 35 meter sprint is Average this shows that i do not need to focus on my speed.
Sit up Test
I am above Excellent in the Sit up test this shows that my abdominal muscles are very strong so i do not need top focus on that. I could do more sit ups to make me even stronger in my abdominal muscles.
Josh Sit ups from Josh David on Vimeo.
Bleep Test
My score in the bleep test is Average. I could Improve my score by running long distance and incresing my c.v. endurance.
Assignment 6
Bleep Test from Josh David on Vimeo.
Assignment 6
Part 1
Arousal - When your ''psyched up'' or not ''psyched up''.
The effect on sport is that your arousal levels diffrent depending on what outcome you are willing to achieve. If your arousal level are high, then you will be more motivated to win and if you win it will increase the meaning of that win. If your arousal levels are low then it means that you are more likely to not perform as you normaly can. Arousal is mental and physical. It is psychic energy-the activation of certain parts of the central nervous system that leads to physiological and behavioral changes.
Anxiety - This is a negitive state which makes you fell worried , nervous and aprehension.
Anxiety, or feeling physically and mentally anxious can present in different ways, such as fear and nervousness.
Motivation- Something that makes you want to proform.
If one is not interested in an activity, then one will hardly bother to get one's body into action upon it. His/her mind will be far away from the job or requirement at hand. Obviously, there are differing levels of interest and motivation towards achieving what one is called upon to do in life. A highly motivated person would be more eager to give a better performance than a lowly motivated one with the same skills. Likewise, a person who has less skill but more motivation can train to be better than another who has more skill but is not sufficiently motivated enough to put in 100% of effort.
Confidence- When you believe/not believe in your ability.
Confidence in sports goes a long way. I don't think that it can be proven on any kind of science project. Being an athlete though I think with confidence it gives you the extra edge. If you don't believe you can do something do you really think that you will be able to do it. With confidence less hesitation is involved.
Concentration- When your focused or ''in the zone''.
When the sportsman is not concentrating whilst performing then their balance of the game is off. That means their not putting their all in to the game.It is easy for an athlete to be distracted from tasks, common distractions include: making mistakes, the weather, the opponent(s) and even their own coach, shouting out tips and instructions and such.
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