INT 2 PEINT 2 PEPreparation of the BodyPreparation of the BodyLecture 1 – Performance Lecture 1 – Performance

Requirements/Physical, Skill Requirements/Physical, Skill Related and Mental FitnessRelated and Mental Fitness

Preparation of the BodyPreparation of the Body Football is a fast and fluctuating game involving bursts of Football is a fast and fluctuating game involving bursts of

intense effort interspersed with periods of low intensityintense effort interspersed with periods of low intensity

Performance RequirementsPerformance Requirements-running, kicking, shooting, dribbling and controlling the ball -running, kicking, shooting, dribbling and controlling the ball at speedat speed-Chasing back to defend-Chasing back to defend-Tackling, marking and denying space-Tackling, marking and denying space-Getting in to open space to receive the ball-Getting in to open space to receive the ball-Getting in behind the opposition defence-Getting in behind the opposition defence-Changing direction at speed-Changing direction at speed-Supporting team mates-Supporting team mates-Holding off defenders and keeping possession-Holding off defenders and keeping possession

Physical FitnessPhysical FitnessFootball, therefore, has the following specific, physical fitness demands:Football, therefore, has the following specific, physical fitness demands:1.1. Cardiorespiratory enduranceCardiorespiratory endurance: This is connected with aerobic fitness. : This is connected with aerobic fitness.

It is the ability of the player to last the duration of the game whilst It is the ability of the player to last the duration of the game whilst maintaining high levels of skill, concentration and ability to perform all maintaining high levels of skill, concentration and ability to perform all the performance requirements already stated. Aerobic fitness will also the performance requirements already stated. Aerobic fitness will also allow players to recover quicker after periods of intense effort.allow players to recover quicker after periods of intense effort.

2.2. Speed or speed enduranceSpeed or speed endurance: Speed is the ability of a player to move : Speed is the ability of a player to move their whole body quickly over a specific distance. Speed endurance is their whole body quickly over a specific distance. Speed endurance is required to make repeated sprints.required to make repeated sprints.

3.3. Explosive speed or accelerationExplosive speed or acceleration: This is the ability to get off the : This is the ability to get off the mark quickly which is important for short sprints to beat an opponent to mark quickly which is important for short sprints to beat an opponent to the ball or get free for a passthe ball or get free for a pass

4.4. StrengthStrength: This is the maximum force that can be produced by a : This is the maximum force that can be produced by a muscle or group of muscles in a single contraction; important for muscle or group of muscles in a single contraction; important for keeping possession of the ball, holding off defenders and competing in keeping possession of the ball, holding off defenders and competing in the airthe air

5.5. Strength + Speed = PowerStrength + Speed = Power : Which is required for any fast action that : Which is required for any fast action that requires strength i.e. jumping requires strength i.e. jumping

Skill Related FitnessSkill Related Fitness Skill related aspects of fitness are closely related to physical aspects of Skill related aspects of fitness are closely related to physical aspects of

fitness and can be developed in a similar wayfitness and can be developed in a similar wayThe following are skill related aspects of fitness the are important in football:The following are skill related aspects of fitness the are important in football:1.1. AgilityAgility: the ability to change direction quickly whilst maintaining speed : the ability to change direction quickly whilst maintaining speed

and balance. It is required in football since the game is unpredictable and balance. It is required in football since the game is unpredictable and open in nature. Players will have to change direction to react to and open in nature. Players will have to change direction to react to team-mates and oppositions movements, quickly dodge tackles and team-mates and oppositions movements, quickly dodge tackles and move in and out of spacesmove in and out of spaces

2.2. BalanceBalance: in football is the ability to maintain control of body during : in football is the ability to maintain control of body during movement. Required to perform the skills of the game accurately.movement. Required to perform the skills of the game accurately.

3.3. CoordinationCoordination: is the ability to perform controlled and accurate motor : is the ability to perform controlled and accurate motor tasks. Needed to skilfully control the ball and to dribble in tight tasks. Needed to skilfully control the ball and to dribble in tight confrontational situations demanding different body movement and confrontational situations demanding different body movement and touch skillstouch skills

4.4. Reaction TimeReaction Time: is the ability to quickly react to a stimulus e.g. the flight : is the ability to quickly react to a stimulus e.g. the flight of the ball. If players fail to react quickly, possession of the ball is lostof the ball. If players fail to react quickly, possession of the ball is lost

5.5. TimingTiming: is the ability to perform skills with accuracy at appropriate time : is the ability to perform skills with accuracy at appropriate time and with appropriate weight. Players have to skilfully time a pass so that and with appropriate weight. Players have to skilfully time a pass so that the ball may be delivered accurately to a team-mate.the ball may be delivered accurately to a team-mate.

Mental Aspects of FitnessMental Aspects of Fitness Mental aspects of fitness are concerned with a players ability to manage Mental aspects of fitness are concerned with a players ability to manage

their own emotions and cope with the challenges of performance.their own emotions and cope with the challenges of performance. The following are important mental aspects of fitness for footballThe following are important mental aspects of fitness for football1.1. DeterminationDetermination: players must be determined to win challenges and to : players must be determined to win challenges and to

compete with otherscompete with others2.2. MotivationMotivation: this is the players desire to succeed which encourages a : this is the players desire to succeed which encourages a

positive attitude to win. This can have a positive effect on the rest of positive attitude to win. This can have a positive effect on the rest of the teamthe team

3.3. ConcentrationConcentration: This allows the player to remain focused and shut out : This allows the player to remain focused and shut out external distractions i.e. the crowdexternal distractions i.e. the crowd

4.4. Level of ArousalLevel of Arousal: This is linked to how interested you are, at any given : This is linked to how interested you are, at any given time, and can depend of factors such as stress and fatigue.time, and can depend of factors such as stress and fatigue.

5.5. Stress ManagementStress Management: is very important for successful performance in : is very important for successful performance in football. You must be able to control anxiety and outside pressure in football. You must be able to control anxiety and outside pressure in order to maintain concentration. Players can develop techniques to order to maintain concentration. Players can develop techniques to focus on performance only and way from things that distract. These focus on performance only and way from things that distract. These include goal setting, mental imagery/rehearsal, relaxation techniques include goal setting, mental imagery/rehearsal, relaxation techniques and “self talk”and “self talk”

Role Specific FitnessRole Specific Fitness Depending on what role you play within Depending on what role you play within

the team, you will require different aspects the team, you will require different aspects of physical, skill related and mental of physical, skill related and mental aspects of fitness to different extents.aspects of fitness to different extents.

In the practical sessions, we have been In the practical sessions, we have been focusing on the role of a central focusing on the role of a central midfielder/wing back. midfielder/wing back.

Take each of these positions, and list Take each of these positions, and list which aspects of fitness would be most which aspects of fitness would be most important and the reasons why.important and the reasons why.

Role Specific FitnessRole Specific Fitness

Wing Back:Wing Back:-Performance requirements-Performance requirements

-Providing support in attack and -Providing support in attack and defence from a wide positiondefence from a wide position

-Overlapping runs in attack-Overlapping runs in attack-Crossing-Crossing-Always being available as a passing -Always being available as a passing

optionoption-tracking opponents runs-tracking opponents runs-denying space to opposition wide -denying space to opposition wide playersplayers

Which physical, skill related and mental aspects of Which physical, skill related and mental aspects of fitness are required for this position?fitness are required for this position?

Role Specific Fitness Role Specific Fitness Central Midfielder:Central Midfielder:

-Performance requirements-Performance requirements-Providing support for attackers and -Providing support for attackers and

defenders from a central defenders from a central positionposition

-Tracking opponents runs-Tracking opponents runs-denying space for opponents-denying space for opponents-Being available as a passing option-Being available as a passing option-Runs from deep into attacking -Runs from deep into attacking

positionspositions-Winning ‘second balls’-Winning ‘second balls’

Which Physical, Skill Related and mental aspects of Which Physical, Skill Related and mental aspects of fitness are required for this role?fitness are required for this role?