11c hpe fitness assignment 14ployk

Name: Praopan Ploy Kambhu Na AyudhayaClass:11C

Sport: Soccer/ Football

Training Session #1:

Activity Training Method

Time Energy System

Fitness Component

Training Principles

Warm Up:light jog5 laps around the field

ContinuousLow

Intensity

10 Aerobic Cardiovascular Endurance

Specificity: The warm up is designed to

prevent injuries during the game.Jogging first puts

the athlete’s heart rate up

and it warms up the body.

Warm up:Stretching

1. Hamstring stretches

2. Quadriceps Stretches

3. Calf Stretches

Continuous 10 Aerobic Flexibility Specificity: the stretching is

focused on lower part of the body

or the legs because in

soccer athletes are using their

lower part of the body.

Stretching the muscles prevent

injuries


Hold each stretch for 10 secondsStretch both legs

In addition to that also do these stretches

Shuttle Runs

Run around the field alternating between sprints and jogs. Run 5 laps around the field.

-

Fartlek 10 Aerobic Cardiovascular Endurance

Speed

Specificity:This exercise drill

is specific to soccer because during a game

athletes have to do a mixture of

jogging and sprinting.

Seated Tuck30 X10 seconds rest5 sets

Interval 5 ATP-CP Muscular Endurance

Specificity:This drill works the quadriceps/

leg muscles which is very

important in a soccer game.

Squat30 x10 seconds rest5 sets

Interval 5 ATP-CP Muscular Endurance

Specificity:This drill works

the quad muscles,

essential for soccer.


Cool down:Light Jog around the fieldSlow down to a walking pace

Continuous 5 Cooling down returns the heart

to its normal pace and

removes lactic acid from the

musclesStatic stretchesWorking from bottom to topHold each stretch for 10 seconds

5 Flexibility Static stretches is done after a

game or exercise. It

reduces injuries and increases

flexibility.Dynamic stretches 5 Flexibility

Training Session #2


Time

Energy System

Fitness Component

Training Principles

Warm up:Light Jog around the field

ContinuousLow intensity

5 Aerobic Cardiovascular endurance

Specificity: The warm up is designed to

prevent injuries

during the game.

Jogging first puts the athlete’s heart rate up and it warms up the body.

Warm up:Stretching

Warm up:Stretching


5 Flexibiltiy Specificity: Stretching avoids injuries and enhances muscle movement during the



3. Calf Stretches



game

Warm up:Box drill Interval 10 Aerobic Agility


High Intensity1. Work in pairs or threes2. Use 4 cones to mark out a

square 4-5 meters apart3. Place 1 cone in the middle of

the square4. Number the squares from 1-

55. Have a team mate call out

the numbers and sprint to that cone

6. Switch runners after 1 minute

7. Repeat 5 timesAgility Ladder5X10 seconds rest between each set3 sets

Interval 10 Anaerobic

Agility Specificity:The agility ladder improves athletes dribbling skills and footwork on the field.

Upper Body PlyometricOverhead throws30X with partner back and forth

5 Power Specificity:Performing overhead throws is practice for throwing the ball into the field during a game

Lower Body PlyometricTuck JumpsRepeat 4 times with 30 seconds rest in between2 sets

Interval 5 ATP-PCAnaerobic

Specificity: works on the quads which is essential in soccer


Shuttle runsPlace 4 cones at distance 10,20,30 and 40 metersFast sprint to the first coneSprint backFast sprint to the second coneSprint backFast sprint to the third coneSprint backFast sprint to the fourth coneSprint back

2 minute walk in between each setRepeat 3 sets

Interval 10 AnaerobicAerobic

AgilitySpeed

Specificity: Changing direction is very important in soccer. Shuttle runs also help in dribbling the ball

Cool down:Light Jog around the fieldSlow down to a walking speed

5 Aerobic

Cool down:Static and Dynamic Stretches

10

Training Session #3


Time

Energy System

Fitness Component

Training Principles

Warm up:Light jog around the field

ContinuousLow Intensity

15 Aerobic Cardiovascular Endurance

Progression:Increase time of jog from 10 to 15 minutes.

Warm up:Stretch

Warm up:Stretching


5



3. Calf Stretches



Warm up:Suicide runs Continuou 10 Aerobic Agility Progressio


SprintPlace 4 cones at distance 10,20,30 and 40 metersFast sprint to the first coneSprint backFast sprint to the second coneSprint backFast sprint to the third coneSprint backFast sprint to the fourth coneSprint backrepeat 3 sets

s Speed n:The drill is performed in the same amount of time and session #2 but the resting period is decreased

PlyometricSquat jumps

1. Do 4 jumps with 30 seconds rest in between

Tuck jumps1. Do 4 jumps with 30 seconds

rest in between2 sets of each

Interval 5 Anaerobic

Muscle Endurance

The squat and tuck jumps work on the quadriceps, important muscle in soccer

Pyramid RunSprint for 10 secondsJog for 30 secondsSprint for 15 secondsJog for 30 secondsSprint for 20 secondsJog for 30 secondsSprint for 25 secondsJog for 30 secondsMake your way back down decreasing the sprinting time by 5 seconds

Repeat 3 times with 1 minute walks between each set

Interval 15 AnaerobicAerobic

SpeedCardiovascular Endurance

Inch worm12 X

5 ATP-CP Muscular endurance

Focuses on the quads


and the calf

Pass the ball lightly in groups of 4 whilst staying on your toes

Continuous

Low intensity

10 Aerobic Agility

Cool down:Light Jog around the fieldSlow down to a walking pace

Continuous

5 Cooling down

returns the heart to its

normal pace and removes

lactic acid from the muscles

Cooling down:Dynamic and Static StretchesWork from bottom up

5 Flexbility

Justifications

The warm up and cool down is essential in a training session because it enhances the athlete’s performance before the game and in the long run. It also prevents injuries. In my training sessions I spent around 10 minutes on the warm up and 10 minutes on the cool down. It is very important to return the athlete’s heart rate to its resting rate, in order to so that the session involves a light jog which gradually slows down to a walking pace in the end. I mainly focused on the lower part of the body in stretching because the hamstrings, quadriceps and calf’s (leg muscles) are the most important muscles used to play soccer.

In each training session I tried to avoid placing drills which worked the same muscles right next to each other, to avoid overworking the muscles. I also tried to vary the intensity levels of each drill. In training session #1 I mainly focused on cardiovascular and muscular endurance. In the second training session I focused on agility and speed, while the third training session was a variation of cardio, agility and speed. My training sessions aren’t tedious because it includes a variation of drills which can be performed in a large group or with a partner.


Overall, my training sessions are suitable for non-professional soccer players because it isn’t that challenging and doesn’t over work the athletes that much. I think the athletes will find it challenging but not too difficult to perform.

Works Cited

Rajeev, Loveleena. "Soccer Training: Plyometric Drills and Exercises." Buzzle Web Portal:

Intelligent Life on the Web. Web. 11 Nov. 2011.

<http://www.buzzle.com/articles/soccer-training-plyometric-drills-and-

exercises.html>.

"Soccer Anaerobic Training." Strength and Conditioning Resource for Athletes and Coaches.

Web. 11 Nov. 2011. <http://www.strength-conditioning.net/soccer-anaerobic-

training.htm>.

"Soccer Fitness - Interval Drills." Soccer Community and Portal for Aspiring Players. Web. 11

Nov. 2011. <http://expertfootball.com/training/interval.php>.

Soccer Fitness Training Drills For Youth - YouTube. YouTube - Broadcast Yourself. Web. 11

Nov. 2011. <http://www.youtube.com/watch?v=_OTJmX57bKU>.

"Soccer Specific Agility Drills, Soccer Agility Drills, Soccer Drills, Soccer Agility, Soccer Speed

Training." Soccer Drills by SoccerXpert. Web. 11 Nov. 2011.

<http://www.soccerxpert.com/soccertips/id1207.aspx>.


"Soccer Warm-up Exercises and Stretches." Soccer Training Tips and Strategies To Help

Improve Your Game. Web. 11 Nov. 2011. <http://www.soccer-universe.com/soccer-

warm-up.html>.

"Static Stretching Soccer." Soccer Skills Drills and Training Conditioning | Fitness. Web. 11

Nov. 2011. <http://www.youthsoccerskills.com/stretching-flexibility/static-

stretching.html>.

11c hpe fitness assignment 14ployk

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