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Fitness for FootballPrepared by the Medical and Exercise Science Department, The Football Association
DEFENSIVE SPECIAL OFFENSIVE PASSION COMPLEX ENERGIZED STRATEGIES CLOSED SELF CONTROL EMOTION SKILL OPEN INTEGRITY PERFORMANCE COMMITMENT CHARACTER PSYCHOLOGY RESPECT CONFIDENCE CARING ENVIRONMENT FOCUS PHYSIOLOGY COLD NUTRITION HEAT FITNESS ALTITUDE HEALTH
Football Facts During the Euro 2005 match against Sweden, Katie Chapman covered over 13km. Katie has great aerobic endurance.
What Types of Fitness are Important for Football Players Important types of fitness for football players • Aerobic fitness • Speed • Speed endurance • Agility • Strength • Power • Core stability • Balance
General Physical Training Principles • Frequency • Intensity • Duration • Reversibility • Specificity • Recovery
Aerobic Endurance What is it? It is the ability to keep exercising for long periods of time in training and matches without getting tired. How can I improve it? • Running steady • Running intervals at different speeds • Cycling • Swimming • Rowing Who Is good at it? • Katie Chapman, David Beckham, Malin Mostrom.
Football FactsJill Scott and Sue Smith have run further in the bleep test (measure of aerobic fitness) than any other England International female players.Jill used to be a distance runner and Sue works really hard at her aerobic fitness.
Speed What is it? • This is how quickly you run, move, react or change direction How can I improve it? • Running style • Speed drills • Strength • Reaction time drills • Bungee cords • Sleigh pulling Who Is good at it? • Lindsay Johnson, Aaron Lennon, Marinette Pichon.
Speed Endurance What is it? • The ability to be fast over long distances and also the ability to recover quickly in between each sprint How can I improve it? • Repeated sprints • Sprints over 20m Who Is good at it? • Alex Scott, Ashley Cole, Hannah Ljungberg.
Football FactsIn the Euro 2005 match against Denmark, England’s Alex Scott completed 79 sprints.Alex is very fast and has good recovery.
Agility What is it? • The ability to change direction quickly without loss of balance How can I improve it? • Changing direction with and without the ball at pace • Running style Who Is good at it? • Kelly Smith, Thierry Henry, Elodie Thomas.
Strength What is it? • The ability to apply force against a resistance. Strength is the foundation for all other types of fitness How can I improve it? • Body weight exercises • Any further programmes with weights must be supervised to ensure correct technique • Medicine balls • Power bags Who Is good at it? • Rachel Unitt, John Terry, Birgit Prinz.
Football Facts Faye White made 26 aerial challenges for the ball in the Euro 2005 match against Sweden. Faye is strong and powerful.
Power What is it? • Power is a combination of strength and speed, and a measure of how explosive you are How can I improve it? • Short sprints/acceleration • Resisted sprints • Jumps/hops with correct technique • Medicine balls • Power bags Who Is Good At It? • Faye White, Wayne Rooney, Abby Wambach.
Core Stability What is it? • This is the strength of the abdominal and back muscles, which provides a tight and powerful support for all your movements during football How can I improve it? • Supervised abdominal and back exercises to ensure correct technique Who Is Good At It? • Rachel Brown, Joe Cole, Solveig Gulbrandsen.
Balance What is it? • The ability to maintain and control your body during your football match and training without falling over How can I improve it? • Keep-ups • Stand on one leg, throwing/passing/ volleys/headers to a partner Who Is Good At It? • Emily Westwood, Ronaldinho, Marta
Football Facts In the Euro 2005 match against Sweden the Germany goalkeeper, Silke Rottenberg spent 17 minutes standing still and covered 6.7km. Silke needs to concentrate for the whole 90 minutes of the match
Watch a 5-minute video of any football matchWhilst watching the videomake a list of actions whichrequire the various aspects offitness already highlightedFor example - for jogging you need aerobic endurance
Core Stability Heading Catching (GKs) Throw-ins Tackling Crossing Shooting Volleying Aerobic Endurance Jogging Walking Tracking back Dribbling Recovery runs Speed Endurance Sprinting Jumping Acceleration Turning Running with ball Recovery runs Power Heading Shooting GK actions Punching ball Crossing Tackling
Speed Decision making Catching ball Running Sprinting Running with ball Passing Crossing Distributing ball Strength Free-kicks Passing Shooting Shielding Kicking Crossing Tackling Agility Dribbling Tackling Interceptions Passing Crossing Shooting Heading Scoring….and Dancing!!!
And finally…… Top five tips for top players • You should always warm-up before matches and training • Keep a record of the training which you do • Do most of your fitness work with a ball at your feet • Set yourself targets to improve areas of fitness • Put maximum effort into all of the sessions which you complete in.