Exercise Plan

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This is a popular way of measuring isotonic muscle strength. It is a measure of the maximal force a person can lift with one repetition. The person chooses subsequent weights until they can’t repeat one full and correct lift of that weight. These tests are specific to the equipment and the techniques used so are good for test-retest measures. Due to this, one repetition maximum tests are a very accurate and reliable way of testing. Sergeant Jump (Vertical Jump Test)

The athlete stands side on to a wall and reaches up with the hand closest to the wall. Keeping the feet flat on the ground the point of the fingertips is marked or recorded. The athlete then jumps as high as they can and touches the wall at the top of the jump. The difference in distance between the reach height and the jump height is the score. This is a good test to test the strength of leg and arm muscles. The accuracy of this test is increased if three attempts are carried out with the best jump counting as the score.

Broad Jump (Standing Long Jump Test) The athlete stands at a line marked on the ground with their feet slightly apart. A two-foot take off and landing is used with swinging of the arms and bending of the knees to provide forward drive. The longest distance is measured after a number of attempts. The jump is void if the athlete falls back or uses a step at take-off. This test is also a good measure of leg and arm strength. It is also a very accurate way of testing.

Medicine Ball Throw The athlete sits on the floor with their legs out straight in front of them. The ball is thrown with both hands from behind the head. The distance is measured from the athletes’ feet to where the ball landed. The best score from a number of throws is recorded. This is an easy test to do in a test-retest situation. It is an accurate test although not as accurate as the jumps because the technique is fairly difficult. Again to get an accurate result the best score from three attempts should be recorded. This test tests arm and back muscle strength.

Fitness Requirements For Football Health Related Components Cardiovascular endurance – the ability to keep the amount of oxygen inspired and utilised by the body at the same level for a period of exercise. This is important in football because your body continuously needs to receive high levels of oxygen during activity. Muscular endurance – this is similar to cardiovascular endurance but it is the ability to repeat a series of muscle contractions without fatiguing. This is also important in football because you use the same muscles for a long period of time. E.g. your leg muscles for running and kicking.

Strength – the ability to carry out work against a resistance using a muscle or a group of muscles to exert maximal force during contraction. This isn’t so important in football although you need strength in your leg muscles to shoot and sprint. Flexibility – the range of movement possible at a joint. The range of movement at a joint is increased by warming up before activity and cooling down after activity. In football flexibility is needed for all aspects of the game to reduce risk of injury and to allow movement to the ball in a variety of situations.

Speed – the rate at which an individual is able to perform a movement or cover a distance. This is very important in football because you need to be able to get to the ball or in to position as quickly as possible. Skill Related Components Power – this is a combination of strength and speed. It is a measure of how quickly we apply our strength. This is a valuable skill to have in football, as it requires both strength and speed. Reaction Time – the time it takes to react to a stimulus. This is an important skill to have in most sports, in football you need to react to things happening around you as quickly as possible.

Balance – the ability to retain the centre of mass of the body above the base support. In football this is essential for skills like passing and shooting. If you don’t have good balance this will affect your technique. Co-ordination – the ability to use two or more body parts together with a degree of control, ease and grace. Without good co-ordination most sports are very difficult to play. In football co-ordination is needed to kick the ball. Agility – the ability to maintain speed whilst changing direction or body position while being in control. In football this is important because you need to change direction at speed very often.

We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy I am a keen footballer and compete competitively, on a regular bases for my local side. It is currently …

We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy This is characterised by repetitions of hard, quality work with a recovery period following each set of repetitions. An …

We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy My name is James West. I am currently studying G. C. S. E P. E at Queensbury Upper School. …

We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy The purpose of doing a personal exercise plan is to be able to plan an exercise routine that is …

We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy Although my 40m sprint and 20m shuttle run results were below average, my other results were much more positive. I …

We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy Co-ordination- this is the ability to perform complex movements easily. This is useful in football, as they have to …

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