Int 2 / Higher Grade Physical Education

1. Int 2 / Higher Grade Physical Education Preparation of the Body Lesson 2

2. Lesson 2 Content • Assessing specific aspects of fitness • Phases of Training • Types of training • Principals of Training • Creating Week 1 & 2 of training programme

3. Football Physical Fitness Specific Position Specific Aspects of fitness Test Fitness Testing physical fitness After naming the specific aspects of physical fitness required for your position it was important to test your level of fitness. There are two ways of doing this • Within the activity – Initial Data • Out-with the activity – Focused Data Within Activity Outwith Activity

4. Testing Out-with the activity Testing your fitnessout-with the activity requires you to undertake a variety of standardised fitness tests. Standardised fitness tests undertaken Multi stage fitness test - CRE 12 minute Cooper Run - CRE 30 & 50m Sprint, Grip Test - Strength Sit ups in 30 seconds – Muscular Endurance Illinois Agility Test

5. Multi stage fitness test Test for Cardio Respiratory Endurance (CRE) Test is a maximal test This means the test will get progressively harder (faster until you cannot continue) Each level lasts approximately 1 minute Each time a ‘bleep’ sounds you must run one 20m shuttle one foot must cross the line each time When an athlete does not cross the line before the beep on two consecutive lines, the test is over Your score can then be recorded and compared to a VO2 max table / national average

6. 12 Minute Cooper Run Test for Cardio Respiratory Endurance Continuous test, requires you to run continuously at your own pace for 12minutes. Set out 4 cones 75m apart on a 300m track Record total number of laps and cones completed in 12 minutes. Standardised test compare your results to national averages to assess your level of fitness.

7. Illinois Agility Test Tests agility The Athlete lies face down on the floor behind the start line. On the timers command the athlete gets to his / her feet and completes the set rout. Course requires athlete to complete two 10m sprints and a 10m cone slalom. After full rest the athlete completes the test a further 2 times and an average is calculate.

8. The story so Far Initial Data Collection M.A.O.S. Within the game Right Midfielder Speed Endurance Centre Midfielder Cardio Respiratory Endurance CRE Standardised Tests KHS Derived speed endurance test Standardised tests Multi Stage fitness test 12 Minute cooper Run 10, 25, 50 sprint tests

9. 6 Week Individual Training Programme Week 1 and 2 Monday Wednesday Friday Interim test and Progressive Overload Week 3 and 4 Monday Wednesday Friday Interim test and Progressive Overload Week 5 and 6 Monday Wednesday Friday Sunday Retest TROS and Standardised Tests

10. Choosing your position • You must now pick the specific role of: Central midfielder or Right midfielder • Centre midfield- cardio respiratory endurance – fartlek training • Right midfielder- speed endurance – interval training

11. Creating a six week training programme • There are a number of factors which have to be considered when creating a training programme... Q. What are they??? • Phase of Training • Types of Training • Principals of Training

12. Phases of Training • Training can be done at 3 times of the training year in football. • Preparation period – Pre season • Competition period – During the season • Transition period – Off season • What are the objectives of each phase and what types of training are most appropriate to each phase.

13. Types of training • Continuous Training • Fartlek Training • Circuit Training • Weight Training • Interval Training • Flexibility Training • HW task 1 • Write a short description of both our highlighted training methods.

14. Principals of Training • Specificity • Progressive overload • Frequency • Intensity • Duration • Reversibility

15. Origins of Fartlek Training • The term fartlek is Swedish for- ‘speed play’. • Fartlek training was developed in the 1930s by Swedish coach Gösta Holmér. • It was designed for the downtrodden Swedish cross-country teams that had been thrashed throughout the 1920s by the Finnish team. • He came up with the idea when he began running at different speeds between lamp posts when out for a run.

16. Benefits of Fartlek training... • Develops aerobic fitness from continuous running and anaerobic fitness from short sprints. • Fartlek can be progressively overloaded. • Frequency – increases the number of sessions. • Duration – increase the time each run lasts for. • Intensity – take out some walking and jogging and add in more mid-paced running and sprinting.

17. Benefits of Fartlek training cont... Fartlek is easily adaptable to your position in football Example: a defender may have more walking and jogging with occasional sprints in comparison with a midfielder who would have more jogging and mid-paced running with occasional sprinting and walking.

18. Fartlek Training Session week 1 and 2 3 Times per week, 3 x 6 minute, 40 seconds rest _% - _% of max HR, (10s pulse of _) Jog Sprint Jog Walk Walk Sprint Walk Sprint

19. Your Maximum cardio respiratory endurance benefit is when you work at an intensity of. 70-85%

20. Training Zones • Heart Rate measured in beats per minute (BPM) • Maximum heart rate = 220- Age • 220- 16= 204 BPM • 65% of 204= 132 BPM • 70% of 204= 142 • 75% of 204= 153 • 80% of 204= 163 • 85% of 204= 173 • Beats per 10 second= BPM/ 6

21. Fartlek TrainingCardio respiratory Training zone 10 second pulse counts

22. Speed Endurance Session Week 1 and 2 • 3 x 50m @ 0-100% (Gradual build-up) 20 sec rest • 8 x 30m @ (10m @ 40%, 20m @ 90%) 15 sec rest • 6 x 20m @ 100% 10 sec rest • 4 x 40m @ 100% 15 sec rest • 5 x 30m @ 0-100% GBU 20m, 10m 100% 15 sec rest • 4 x 10m @ 100% 5 sec rest

23. Homework • Due: Thursday 2nd September • Task 1 • Write a short description of interval and fartlek training. • Task 2 • From your TROS you will have identified a specific aspect of physical fitness as being a weakness. Describe how you gathered information on your identified weakness.