Specificity

Specificity
Specificity is ensuring that the training program targets components of fitness that will be useful and aid the performer when they undertake their activity.
-A midfielder in football would need to have high muscular endurance and cardiovascular endurance so that they can
continue to run up and down the pitch during a 90-minute game with varying speeds. They could measure this by using tests
such as the Coopers Run so that they can improve their ability to run over 12 minutes and may even consider continuous
training to get the base level of fitness required for a midfielder playing at a professional level. It may be a better idea to train
using fartlek as it works more like a football game with changing intensities.
-A left-winger in football would need to have high agility and balance and cardiovascular endurance, because they will be
running up and down the pitch all game and taking on the defenders of the opposition, so may test themselves using tests
like the Illinois Agility Test and the 5-0-5 Agility Test. They could improve their cardiovascular endurance by partaking in a
Coopers Run, which tests how far you can run around a 50 metre square in 12 minutes.
-A goalkeeper in football would need strength to be able to save shots, muscular endurance so that their performance levels
stay constant for most of the game, reaction time to be able to react quickly to save shots and coordination so that their body
moves to save a shot as soon as their eyes see it. They could improve these aspects by using goalkeeper drills where you have
to save shots quickly and constantly, testing their muscular endurance, strength, reaction time and coordination by recreating
in-game situations that the goalkeeper would be in.
• Progression Progression and Reversibility
Links to FITTA on next slide.
Increasing the time, type, intensity, and frequency of the training programs so that the performer progresses with their adaptations and adheres to the training
program because the vary in training type and intensity helps to reduce boredom.

- A defender in football would need to progress in terms of the type of training, the frequency and the time each session lasts for so that their muscular and
cardiovascular endurance increase and their agility and balance, so they are not left for dead by attackers when forced to turn and run.

- A midfielder in football would need to progress in terms of the speed and intensity at which they complete the cardiovascular endurance exercises so that during
a game, they do not tire out as quickly and leave their team more prone to conceding a goal from the opposition.

- A winger in football needs to progress in terms of the frequency and type of agility and balance training to ensure that they are very quick on their feet, so are
easily able to evade challenges and weave in and out of the opposition to set up and score goals for their team, making winning matches far more likely.

•Reversibility/Regression
The process of a performer overloading which can lead to injury and cause the adaptations gained by the performer to be lost while they recover from the injury
sustained by the overloading of the training program.

-If a striker in football is about to participate in the Euros or World Cup, then a week or so before the tournament starts, they would need to rest in order to allow their
body to recover from the constant stress of training. However, they would need to limit the duration of rest period, otherwise they will experience reversibility and the
effects and adaptations gained by the training programs will be lost and they will have to start training all over again.

-If a midfielder in football is about to participate in a major tournament then they would need to rest ever few days so that their body has time to recover and repair
the damage and stress caused by constant games within a few days of each other to prevent the performer overloading and becoming injured, leading to reversibility,
to would have to train all over again so that their body could gain these adaptations once more.

-If a defender in football is about to participate in a tournament where they will be playing at least 2-3 matches a week, then regular periods of solid rest would be
necessary to allow the defender’s body to recover and recuperate after the stress, since playing as a defender is often very physical and consists of lots of running,
back towards your goal to stop the opposition from scoring, so their muscles would need time to repair to prevent overload, leading to reversibility when the
adaptations gained wear off almost three times as quick as they were put on.
• Moderation Moderation and Variance
It is important to allow a player or team periods of rest so that they do not overload and become injured, which would cause their adaptations to disappear in one-
third of the time taken to gain those adaptations.
- For an under-9s boys football team, I would take into account their age and experience with football so that their training program is not too easy or difficult, as
they could develop overuse injuries if the training is too high intensity or too often for their bodies to cope with. The training needs to incorporate specificity as
well, since under-9 players would be much less fit and strong as professional footballers, so I would not use the same methods at the same frequency and intensity
for the under-9s team.

- For a professional football team, you would expect the players to be very fit and healthy, thus meaning that the training does not need to be changed or made
easier to suit the players because they should be able to complete the training with relative ease.

- For an under-15s football team, the majority of the players would be at full fitness and health, so you could test them to see where the strengths and weaknesses lie
and then the players who show weaknesses in fitness could work on creating the base level of fitness required when competing in a football match.

•Variance

All training programs need to have variance so that the performer adheres to the training program because the changes in activities help to decrease boredom while training so the effects of
the training are not lost.

•For a semi-professional football team who train three to four times a week, training would need to be varied so that the team does not lose interest and disregard
the importance of training. This could be done by changing drills from rondo drills to one-on-one tackling to improve the agility and balance of the defenders, so they
are able to turn and run faster after the attacker during a game to stop the opposition from scoring.

•For the wingers in the team, they would need to vary the training methods to ensure that the training is specific and suitable for the age group, so that the team
members do not tire themselves out too much by training with methods used often by professional teams, because they are most likely not at a high enough fitness
level to train at the same level as professional football teams.

•If I were dealing with an under-15s football team then I would ensure that their training methods vary so that the training is specific for their age and ability. This is
so that the players do not overload while training and become injured, leading to regression over time. I would also moderate their training and see if they are
struggling with an activity, so that I can lower the frequency or intensity of that training to suit their needs more and to care for the players and their bodies’ more.
 FITTA – Frequency and Intensity
• FITTA is often used to help prevent performers from exercising or training too much so that they do not injure themselves and cause them
to lose the benefits over the recovery period. It also comes under the Progression part of SPRMV.
• This can be applied to a professional football team.
• Frequency – How often the person trains, such as once a day, twice a week or every other week.
• If the squad is undertaking a bleep test once every week and are comfortably reaching level 8 with lots of energy to spare, then you may
increase how often they do a bleep test from once and week to twice a week, in order to increase cardiovascular endurance and muscular
endurance in their legs, allowing their legs to run for longer during a game, so that even towards the end of a game the whole squad is able
to keep going in order to get the best result from the game.
• However, increasing the frequency of the training would need to be carefully monitored, so that no one in the squad becomes injured or
experiences too much stress, causing reversibility whole they are recovering.
The team coach would want to then increase the level each performer needs to reach for each of the two sessions each week, so that the
performers see an increase in cardiovascular endurance, agility and balance, allowing them to perform better during the game.

•Intensity – How hard the person is training.

If the squad undertakes a pulse-raiser at 50% MHR but seem to be completing the activity
too easily, then the coach would increase the intensity from 50% MHR to 60% MHR, so that
they eventually progress to working at 60% MHR in general during a game, thus allowing
them to be faster and catch up with players more easily if playing as a midfielder or full-
back as their opposition launches a counter-attack from a corner.
Also, if the coach decided that the players would be working at around 70% MHR while
undertaking the bleep test, because it increases their cardiovascular endurance, allowing
them to work for longer at a high pace throughout the game.
 • Time – How long the performer trains for. FITTA – Time, Type and Adherence
• If the squad is training for an upcoming tournament, such as the European Championships, then they would increase the time of each session
to get the players’ bodies to adapt so that they can cope with the same intensity for the same amount of time.

• This is important when playing multiple games in a week, so that the players are still able to play at their optimum performance level without
overworking their body too much. However, as a coach I would increase the time and then monitor the condition of the players to see if any
are struggling and need a rest, otherwise could become injured and experience reversibility over time, meaning that the adaptations the body
has gained by the training are lost. •Adherence – How much the performer
sticks to the program.

•If the squad is training the week before a semi-

• Type – The type of training that a performer does, such as cardio or final of the FA Cup, then the coach may vary the
weight training. training while keeping the components of fitness
such as strength and agility the same, so that
• If the squad is preparing for a Champions League Final, then they may change the type of players do not get bored by the same training.
training from cardio training, to prepare for the games every few days, to circuit training
to improve specific areas where the players need to improve. For example, the centre- •For example, if a striker does the same agility and
backs in the team may want to focus on increasing their agility and balance, rather than balance training for the whole week, they may
cardiovascular endurance for the long periods of two or three games each week. begin to become bored and want to quit, so only
try at around 50% determination, thus halting the
• This means that come the final, the defenders are more agile and have caused their body improvements of agility and balance. Also, if a full-
to adapt specifically to aid them for this one game. Centre-midfielders may choose to back is training to improve strength and muscular
increase the strength in their legs so that towards the end of the game or into extra time, endurance in their legs, so that throughout the
they have enough strength left to play a cross-field pass which sets up a goal and game they are able to chase back in defence after
potentially wins the game or saves their team from defeat. a failed corner and tackle the attacker to prevent a
goal and help their team to win the game.
 Anaerobic and Aerobic Exercise
Aerobic exercise consists of low intensity training for longer periods of time, since the body is able to keep up with the energy demand by
respiring aerobically, due to the low intensity. Includes long repetitive movements and usually uses groups of muscles to aid the body in
completing the activity. Heart rate slowly increases over time because the heart needs to supply the working muscles with oxygen to aerobically
respire and continue to supply the working muscles with energy.
Anaerobic exercise consists of high intensity training in short bursts, since the body cannot respire aerobically to keep up with the energy demand
so respires anaerobically, which is quicker and easier but produces lactic acid, hence why anaerobic exercise lasts only for around 1 minute or so.
Glucose is only partly broken down into lactic acid, releasing less energy, so anaerobic exercise is not as effective as aerobic exercise. The
production of lactic acid causes fatigue and DOMS over the period of exercise and around 2-4 hours after exercise, so performers need to cool
down in order to remove the lactic acid from their muscles and prevent the DOMS, fatigue and muscle strain to continue.
Aerobic exercise include: Aerobic Respiration
- Competitive Cycling Glucose + Oxygen = Carbon Dioxide + ATP (Lots of energy). Around 38 ATP molecules
-Rowing C6H12O6 + 6O2 = 6CO2 + 6H2O + ATP
-Low intensity parts of football Anaerobic Respiration
-Long tennis match Glucose = Lactic acid + ATP (Much less energy). Around 2 ATP molecules
C6H12O6 = 2C3H6O3 + ATP
Anaerobic exercises include:
-High intensity parts of football Aerobic Respiration
-Basketball Aerobic respiration is useful for long periods of exercise, since lots of energy is released, allowing the working muscles to continue to contract and relax.
-Rugby However, aerobic respiration is useless for high intensity exercise, since the body is unable to keep up with the energy demand. Aerobic respiration produces
-Sprinting carbon dioxide and water, which are exhaled out of the lungs after they diffuse out of cells into the bloodstream and then diffuse into the alveoli sacs in the
lungs. Water is useful for the body, because water evaporates out of the skin during exercise to cool the body down and prevent body temperature from
increasing too much and causing fainting and unconsciousness. Therefore, this is an advantage to aerobic respiration, but this is only useful in low intensity
situations, which can be applied to real-life.
Anaerobic Respiration
This causes the body to anaerobically respire which, as the equation above shows, produces lactic acid and releases 19 times as less energy on average. Lactic
acid is a mild toxin that is released into the muscles and if a cool down is not performed, the lactic acid crystalizes and causes DOMS and fatigue over time.
However, anaerobic respiration is useful in high intensity exercise because anaerobic respiration is efficient and fast, thus allowing the body to quickly release
energy for the working muscles and continue to work at the high intensity. Overall, anaerobic respiration can be dangerous for the working muscles, but as long
as the performer ensures they cool down to remove the lactic acid from the muscles, then they will suffer little consequences of working at such a high
intensity.
 Muscular endurance,
Coordination and Agility

Agility – the ability to change direction quickly and run away. Muscular endurance – the ability of your muscles to contract and relax repeatedly over a
long period of time.
Improved mainly through SAQ training. (Speed, Agility, Quickness)
Improved mainly through weight and power training.
Necessary for wingers in football when trying to get away from
their marker on the wing. Necessary for a midfielder in football because the muscles in their legs are constantly
contracting and relaxing because they are playing passes and running up and down the
Necessary for defenders in football when trying to turn and run
pitch all game.
after the attacker to prevent a goal from being scored. Necessary for a striker in football because they are running up and down the pitch and
Necessary for goalkeepers when coming out of goal to close constantly contracting and relaxing their legs to get involved in defence and attack.
down an attacker and decrease the angle to goal. Necessary for a winger because they are running up and down the wings and playing
passes, taking shots and making tackles all game, causing lots of contractions.

Coordination – the ability to move a limb at the same time as your brain tells you to, for example hand-eye
coordination.

Improved mainly through balance and potentially flexibility training.

Necessary for a midfielder in football because they need to move their legs to tackle a players as their brain tells
them to, otherwise could commit a foul and potentially injure themself or the opponent.
Necessary for a winger in football, because they need to move their legs and body as their brain wants them to
when performing a skill move, in order to fool the opponent and get past them and towards goal.
Necessary for a goalkeeper in football, because they need to move their arms and hands towards the ball as
their brain tells them where to dive save a shot and prevent a goal.
 Balance, Cardiovascular
Balance – the ability to stay on your feet while changing direction or
moving around.
endurance and Body Composition
Improved mainly through balance and sometimes agility training.
Body Composition – How well prepared and built up your body
Necessary in football for sharp and swift twists while dribbling with is, in terms of muscle balance and imbalance.
the ball, so that a player can change direction more quickly to beat an
opposing player. Improved through power and flexibility training.
Necessary in football for a defender so that they can perform quick
and sharp lunges to turn and sprint after an attacker after they are Necessary in football for a midfielder, because if their
running through on goal. gastrocnemius is stronger than their hamstring they may injure
Necessary in football for a winger, so that they can use quick feet to the hamstring while running, leading to a significant period of
perform sharp twists to beat a defender and move further towards recovery.
the opposition goal. Necessary in football for a goalkeeper, because if they try to save
a shot with two hands and one arm is much weaker than the
other they will not be able to save the shot.
Necessary in football for a centre-back, because if their
Cardiovascular endurance – the ability to sustain low intensity exercise for a long gastrocnemius if stronger than their hamstring, then they could
period of time. pull it while tackling.
Improved through continuous training.

Necessary in football for a midfielder because they need to run up and down the pitch
throughout the game, with the majority being low intensity.
Necessary in football for a full-back, since they need to run up and down the pitch for
the majority of a game, including periods of high and low intensity running.
Necessary in football for a striker, since they will need to track back and help defend at
times and then sprint up the pitch to launch an attack throughout the game, so will be
running at mostly low intensities for the majority of the game.
Speed – being able to move the body quickly to complete or aid an activity or
exercise.

Speed and Reaction

Improved through agility, power, resistance and cardiovascular training. time

Necessary in football for a striker, since they if they need to get a shot off quickly before
they are closed down too much, then their legs need to move quickly to get the shot
away.
Necessary in football for a goalkeeper, since during a reaction save, they have to move
their body quickly to get across and stop the ball with little warning before.
Necessary in football for a winger, since they need to be able to sprint away from the
opposition on a fast break to take advantage of the mistake and create a goal for their
team. Reaction time – how quickly you can react, such as undertaking the test of dropping a ruler and then catching it to
test reaction time.

Improved through agility and balance training.

Necessary in football for a winger, since if they are able to react quicker than their opponent to shift the ball from one
place to another, then they can beat their opponent and race away.
Necessary in football for a striker, since if a teammate takes a shot, then they need to react quickly and pounce upon
the loose ball to score.
Necessary in football for a defender, since if their goalkeeper makes a save, then they need to get across to the ball
before the opposition, so that they do not score.
 Power, Strength and Flexibility
Power – the maximum strength over a short period of time. Strength – the maximum force exerted by your muscles against
a resistance.

Improved through plyometrics training and interval training. Improved through power and resistance training.

Necessary in football for a winger, because if they are sprinting up

Necessary in football for a striker, because they need to be able to sprint the pitch then they are working at a high intensity and against a
away from their marker on an attack and score for their team.
Necessary in football for a goalkeeper, since they use a large majority of
force of air resistance.
their energy to jump over to save a shot, which happens in just a few Necessary in football for a defender, since if they are sprinting
seconds. back after an attacker they are sprinting at a high intensity and
Necessary in football for a midfielder, since they often need to play a cross- against the weight of their body due to air resistance
field pass to a winger of full-back, meaning that they need to put a lot of Necessary in football for a goalkeeper coming off their line, since
power and distance on the ball, which happens over the course of a second they need to sprint as fast as they can to close down the attacker
or two for the player to hit the pass to their teammate. and make it more difficult for them to score.

Flexibility – the total range of movement around a joint

Improved through flexibility and resistance training.

Necessary in football for a winger, since if they are able to spin their marker quickly and sprint away then it gives
their team an advantage, so high flexibility is necessary for an impactful winger.
Necessary in football for a goalkeeper, since if they need to stretch across to make a reaction save, then more
flexibility will allow them to carry it out faster.
Necessary in football for midfielder, since they need to be able to play passes across the pitch and more
flexibility can help to make the movements easier or allow them to play passes across a further distance.
 Cardiovascular Training

Cardiovascular training such as interval and fartlek training only targets very specific components of fitness.
Cardiovascular training can cause injury over time if the training is repeated too often, since In interval and fartlek training, there are anaerobic parts to each, meaning
that there will be a build-up of lactic acid in the muscles of the performer. Therefore, the performer would need to balance out their anaerobic cardiovascular training
with aerobic training to allow the lactic acid to be removed from the muscles. One way of doing this, is by doing a cool-down after each session to prevent the build-
up of lactic acid, so that DOMS or fatigue does not begin to develop over time because you are using your anaerobic system so much that your muscles will become
tired and worn out.

Interval training involves working at a set intensity for a set amount of time, with set rest periods in between each session, such as sprinting for 30 seconds and then
resting for 30 seconds and repeating this a desired number of times, hence why this training is heavily considered to focus on your anaerobic system. For sports such
as basketball where most of the game consists of high intensity running or sprinting up and down the court with rests in between, since players are only on the field
for around 5 or 10 minutes before they are subbed off. This helps to improve the cardiovascular endurance of their cardio-respiratory system, muscular endurance,
flexibility, power and strength in their legs and most likely intercostal and diaphragm muscles, due to the repeated contractions and relaxions, allowing the lungs to
expand and contract during inhalation and exhalation in order to supply the working muscles with oxygen for aerobic respiration.
Interval training is somewhat useful for a football team, since it will help to improve their speed while sprinting which will allow them to be faster on the attack and
potentially out-pace the defenders so that the player is more likely to score because they will be faster than the other defenders.

Continuous training involves working at a constant intensity over longer periods of time, so can be referred to as ‘steady state exercise’, meaning that this helps to
improve the aerobic system of the performer. This is important for sports such as cycling in the Tour de France, marathon runners and 10000 metre Olympic runners,
since they all consist of working at a lower intensity for longer periods of time, hence why are known as aerobic exercises, which is why continuous training can be
very beneficial to performers undertaking these sports. Continuous training improves cardiovascular endurance of the cardio-respiratory system, muscular endurance,
power, strength and flexibility in the legs and the intercostal and diaphragm muscles, since they are contracting and relaxing repeatedly to allow the lungs to expand
and contract for inhalation and exhalation to supply the working muscles with oxygen, which is necessary for aerobic respiration.
Continuous training is useful for a footballer, because it reflects how the majority of the game would be spent, at a low intensity jog across the pitch, however this
would only apply to this situation meaning a football team would only use continuous training to achieve the baseline fitness for cardiovascular endurance because a
football game also involves short sprints and changes in intensity rather than one continuous game of running at the same intensity.
 Fartlek Training
Fartlek training involves running, sprinting and walking at different intensities and
gradients, such as up a hill or on a flat surface, for around 30 to 60 minutes to
deliberately test the components of aerobic and anaerobic systems so they improve
over time.
• This is useful for team sports where the majority of the team will be running,
sprinting and walking for a similar amount of time during a game.
• An example of this is football, since midfielders, defenders and attackers will all
have to run a similar distance during a game.
Fartlek training targets components of fitness such as cardiovascular endurance in
their cardio-respiratory system, muscular endurance in their legs, power, strength
and flexibility in their legs and potentially the intercostal and diaphragm muscles
due to the long period at which the muscles will be contracting and relaxing to
allow the lungs to expand and contract during exhalation and inhalation to provide
the working muscles with oxygen for aerobic respiration.
• For football fartlek training can mirror the intensities and changes that occur during
a football game, therefore it would be very useful for a football team to improve
their baseline fitness further and cause adaptations such as an increased tolerance
to lactic acid since their body is more used to anaerobically respiring and the lactic
acid produced during anaerobic respiration.
 Flexibility Training

Flexibility training consists mostly of three types of stretching, Dynamic Stretching, Static Stretching, which consists of Active and Passive
Stretching, although to improve flexibility, Static Stretching seems to be the most effective and useful for this. Dynamic Stretching focuses
more on preventing or reducing the risk of injury for an activity rather than improving flexibility.
Flexibility training as a whole can cause injury if used too much, since the muscles will begin to tire out and potentially develop fatigue or
DOMS because flexibility training can be anaerobic at times, so releases a significant amount of lactic acid into their muscles if flexibility
training is repeated too often. Therefore, a cooldown is quite necessary after each session of flexibility training to remove the lactic acid from
their muscles to be excreted from the body.

Active Stretching involves lengthening and shortening opposing muscles groups, usually to extend a specific joint, with no force involved. So
is aerobic because like dynamic stretching, you are not focusing on working at a high intensity or high power but rather focusing on loosening
the joint over time. This type of stretching is important for sports such as javelin, long-jump and any sport where opposing muscles groups
work to extend a joint. Active Stretching specifically targets strength, power and flexibility in the chosen muscles, since you are not using your
anaerobic system to exercise, rather slowly extending a muscle as far as the performer is able to.
Active Stretching will be helpful for a football team, because it helps to improve the strength and muscular endurance of opposing muscles
groups such as the quadriceps and hamstrings in football, because when you run the hamstrings contract and grow in length, causing the
quadriceps to relax, when you extend your leg and vice versa when your leg flexes the hamstrings will relax and the quadriceps will contract
and grow in length.
 Dynamic and
Passive Stretching

Dynamic Stretching involves shortening and lengthening the muscle, however but is not held for a period of time, such as
squats, ankle rotations and opening and closing the gates while preparing for a football match, so is aerobic because you
are working at a slow pace over a longer period of time. This type of stretching is important for sports such as basketball,
football and rugby whereby your muscles are working constantly throughout the duration of your game, so practicing the
movements experienced is vital. Dynamic Stretching specifically targets muscular endurance, strength, power and some
flexibility in muscles, since you are completing repeated tasks to help your body cope during the activity.
Dynamic stretching is important for a football team, because it allows them to practice similar movements in terms of the
muscles that they would be using during a game of football, helping them to increase the flexibility of muscles and the
pliability of ligaments and tendons.

Passive Stretching involves using an external force such as a resistance band or a person to test the strength and flexibility
of the muscles, so is anaerobic because it involves working at around 75% MHR because you are working against a
resistance . This type of stretching is important for sports such as rowing, cycling and swimming, where your muscles are
working against a resultant force, whether it be air resistance or water, so require more strength to be able to push
through the force. Passive stretching specifically targets muscular endurance, cardiovascular endurance sometimes,
strength, power and obviously flexibility in the muscles as you are often using your anaerobic system to complete the
exercise.
Passive Stretching can be helpful for a football team, because it will allow the players the extra strength and muscular
endurance during the final 5 or 10 minutes of a game since their muscles will be able to work for slightly longer and still
perform at near optimum if not optimum levels of performance, allowing the team to be more effective during their
football match.
 Resistance Training

Resistance training involves working against a force of some kind, such as weightlifting, because you are lifting the
weights against the effect of gravity, which tries to push them down due to their heavy weight, so is anaerobic
because you are working at around 80% MHR to push against the resistance and energy cannot be released quickly
enough with aerobic respiration so needs to be released via anaerobic respiration.
Therefore, because resistance training is mainly anaerobic, it is important to remember to cool down after each
session so that there is not a build-up of lactic acid in the muscles of the performer, leading to DOMS or fatigue if not
removed. So, it is important to cool down simply for performance, otherwise could lead to a severe overuse injury.

Resistance training is important in sports such as weightlifting, swimming and rowing, where the participants are all
working against a resistance caused by a resultant force present on earth. Swimming and rowing have the common
force of water and air resistance as involve working against the flow the of water, but weightlifting involves working
against the force of gravity acting on the mass of the weight the performer is lifting, hence why a heavier weight is
more difficult to lift.
Resistance training helps to improve power, strength and flexibility in muscles, since the muscles are working at a
high intensity, so also increase the muscular endurance of the specific muscles you choose to improve.
Cardiovascular endurance is also improved slightly, since resistance training often requires you to use your anaerobic
system, which is the system used for high intensity exercise when the body is unable to keep up with the energy
demand for the working muscles by respiring aerobically, so anaerobically respires, which is quicker.
Resistance training is important for football, because it will increase the muscular endurance and power in the
quadriceps and hamstrings of the football team, since they are working anaerobically over a shorter period of time,
which would help in the latter stages of a game when the opposing team are more tired but these players are able to
keep going.
 Power Training
Power training consists of plyometric training, whereby the performer undertakes repeated actions such as jumping, landing or bounding to
target specific muscles in order to improve the power of their muscles, so is anaerobic because once the first jump or bound is completed, then
the next one is immediately started, meaning that the body cannot release energy quickly enough via aerobic respiration so uses anaerobic
respiration because it is faster.

Power training can also involve interval training, however at high intensity, which is known as High-Intensity Interval Training.
This usually consists of repeated sprints of acceleration at near maximal if not maximum effort, followed by rests in between, and repeated for a
certain number of sets. Hence why it is power training as similar actions are repeated.
Because power training generally consists of anaerobic activities, a performer must learn to cool down after each session so that the lactic acid in
their muscles heats up and the crystals melt so that the lactic acid can be transported via the bloodstream out of the body. This is so that the
performer does not develop DOMS or fatigue after a week or so, because if they are using power training at least 2 or 3 times a week, then they
also need to allow periods of rest to recuperate and remove the lactic acid from their muscles.

This is important in sports such as football, rugby, cricket and any sport where specific muscle groups are targeted and used continually. For
example, in football, rugby and cricket, there are all muscle groups which are used throughout the game, the biceps and triceps in the arm and
the hamstrings, quadriceps and gastrocnemius in the leg for either running, kicking or hitting a ball at high intensity to help you team win the
game. For example, a defender in football would need good power in their legs to be able to put in strong and accurate tackles to win the ball
from the opposition attackers to prevent the opposition from scoring. Also,

Power training helps to improve cardiovascular endurance, muscular endurance, strength, power and coordination in muscles and also body
composition in general as muscles are working constantly at the same intensity under the same actions and conditions repeatedly, so strengthens
and increases power in chosen muscles.
This is important in football because it will allow the football team to increase the power and strength of their hamstrings and quadriceps so that
they can kick the ball faster and harder, making their passes more likely to reach a teammate and that a shot can over-whelm a goalkeeper and
force them to concede a goal.
 Balance Training Agility Training
Balance training consists of only a few techniques, since balance is Agility Training consists mostly of SAQ training, also known as Speed, Agility,
usually an inherited ability from predecessors. However, it can be Quickness training. This can involve actions such as sprinting through a ladder
improved by using balance boards and exercise balls, where the quickly, hurdles, sprinting after cones in varying direction and distances and
performer balances of the objects for as long as they can or attempts retrieving objects at different distances and directions with a common starting
to lift light weights while balancing on the board or the exercise ball, so point, therefore is anaerobic because you are trying to complete the course as fast
can be aerobic and anaerobic because different exercises can be done as you can by turning and sprinting away as fast you can. These all help to improve
while balancing, therefore it is up to the performer as to what they quickness on the feet, or agility.
choose to target.
Balance is vital in many sports, such as football, rugby and basketball, Agility is vital in many sports, similar to balance, such as football, basketball, rugby
where turning quickly and sprinting away from your marker is very and tennis, since in all these sports you need to be able to turn and run as quickly as
helpful and almost necessary as wingers in football and rugby and you can to evade either a tackle from the opposition or to chase after the ball to hit
important for lay-ups in basketball. it back before the ball goes off the court and you lose a point.

Balance training helps to improve balance, agility in some cases, Agility training helps to improve agility, most often balance, cardiovascular
strength, power, flexibility and muscular endurance in the chosen endurance and muscular endurance to a degree and there will be some detectable
muscle groups, since the quads, hamstrings and gastrocnemii are being improvements in strength, power and flexibility in the legs because of the repeated
held in a single position for a long-ish period of time, so have to deal contractions caused by constantly changing direction and sprinting after an
with the high intensity created by the activity. This would help a objective and then returning to the start as quickly. This would help a winger, since it
defender, since they can turn and run after an attacker with more ease means that they can spin away from their marker and set up a chance for their team
to close down the attacker and prevent them from scoring. Midfielders to score. Defenders would also benefit from this, because it means that they would
would also benefit from this, because it would allow them to turn and be able to turn and tackle someone or intercept the ball faster than someone with
run faster to help their team progress up the pitch. This training would worse agility, helping to stop their team from conceding. This training would help a
help a striker, since they would be able to carry out more fluid turns striker, since it would allow them to complete more fluid turns and body feints to
which could fool the defenders and create space for a shot and trick the opposing defenders and create space for a shot on goal.
potentially a goal. Agility training is also vital in football, because otherwise the football team would
Balance training is vital in football, because it will allow the football be too slow and clunky with their twists and turns, leaving the defenders open to
team to make sharper and faster turns and twists to chase after an quick sharp turns from the opposing attackers to get through on goal and score to
opposing player or spin away from their marker and start an attack. put their team at an advantage.
 Fitness Tests – Which Components of Fitness do they test for?

Wall Squat Test –

• Consists of leaning against a wall with your legs
perpendicular to the floor, then lift one leg in the air and
start timing.
• Stop when performer can no longer keep leg in the air.
• Repeat for both legs and record scores.
• Tests for muscular endurance, strength and power in the
hamstrings, quadriceps and gastrocnemius, since you are
forced to keep the position relying on one leg only to stop
you falling over, so is anaerobic since you are working at
around 75-80% MHR because it is over the space of a
minute or two.
• A maximal test, because you are working until you cannot
keep to the same position due to fatigue and the overall
result is down to the performer rather than the actual test
limiting how long it lasts for.
• This test could be more useful than a squat test for
beginners, because the wall can serve as some support
for you, therefore if the performers you are testing have
quite weak quadriceps and hamstrings then this could be
helpful to gain the baseline fitness needed for sports such
as football.
• Credit to topendsports.com for the picture.
 Stork Test
Stork Test –
• Consists of placing one foot flat against the top of
the other leg.
• Then place your hands on your hips and slowly
raise your standing foot so you are on your tip-
toes.
• Then start timing and stop when the performer falls
over or loses balance.
• Tests mainly for balance, since you have to rely on
your legs and feet to balance your body rather than
your arms, therefore helps for situations such as in
football, when you are trying to beat a defender or
move out of the way of a tackle to prevent injury.
• A maximal test because you are keeping the same
position until you lose balance and can continue no
further, therefore this is maximal as the test itself is
not controlling or limiting the duration of the test.
• This test could be more useful than a wall squat
test, because this tests for balance as well as power
to some degree, therefore could be very useful for
a footballer who wants to improve the power in
their quadriceps and hamstrings at the same time.

• Credit to brianmac.co.uk for the picture.

 Fitness Tests – Which Components of Fitness do they test for?

Multi-Stage Fitness Test –

• Consists of running between two points roughly 20 metres apart.
• Then find a suitable app which plays the timings and bleeps for you.
• Measured in levels.
• Tests mainly for cardiovascular endurance and potentially the baseline muscular endurance fitness, since you are running at a low
intensity over a longer period of time, so can be very useful for baseline fitness in football for midfielders who need to run up and
down the pitch all game, however, would use fartlek training to completely test their ability in situations mirroring an actual game.
• A maximal test, because once you have become too fatigued and out of breath, you are forced to stop the test, meaning that the result
is reliant on how long you can undertake the test for rather than the test deciding how long it lasts for.
• This would be more useful than a Coopers Run, because it recreates the speed and direction that a footballer would be running during
a game, since a midfielder is more likely to run up and down the pitch aerobically at a lower speed than is necessary for a Coopers Run,
because you are attempting to run as far as you can in 12 minutes, and a football game regularly lasts for at least 90 mins, so
underestimates how long a footballer will be running aerobically across the pitch.
• Credit to topendsports.com for the picture.
 Trunk-Flexion Test

Trunk-Flexion Test –
• Consists of placing both legs roughly 30cm apart and then placing a measuring tape so it reaches 38cm on your ankles.
• Then lean forward and try to reach as far you can.
• Tests mainly for flexibility and power in some respects, since you are stretching as far as you can over a short period of time with all the energy and might that
you can.
• Helps to see if you are very flexible or not flexible at all, for example in football when a goalkeeper needs to be able to stretch out to save a shot, so having
good flexibility is vital.
• Maximal test because once you cannot reach forward any further, the performer is forced to either hold the position for measurement or return back to an
easier and less stressful position for the quadriceps and hamstrings and
• This would be more useful than a sit and reach test, because it requires less equipment and can be simply done with a ruler, metre stick, and an open area for
the person to reach forward as far as they can.
• Therefore, it is more valid for a footballer, because you are imitating contractions without any disturbance or interaction from an outside source, such as the
sit and reach box, which is how a footballer's legs will contract and relax during a game to allow them to perform to the best of their ability.
• Credit to ResearchGate for the picture.
 Fitness Tests – Which Components of Fitness do
they test for?
Vertical Jump Test –
• Consists of taking a ruler and standing parallel to a wall.
• Then take the ruler and raise it as high as you can without your
feet leaving the floor.
• Mark the spot with chalk.
• Then take the ruler and jump to see how much higher the ruler
reaches.
• Mark a ruler with chalk and measure difference.
• Mainly tests for flexibility in biceps and triceps, since you are
jumping and then pushing the ruler up the wall as far you can
without dropping the ruler.
• Therefore, it helps to increase the length of the biceps and
triceps when they lengthen.
• A maximal test because once you cannot reach higher up any
more the performer returns back to the original position and the
measurement is taken, so the result is dependent on how far the
performer can reach up the wall.
• This test could be more useful than a trunk flexion test, because
it is more accurate since flexibility is measured against a real-
world object, which can be useful in basketball, because it allows
a player to test how high they can reach when jumping, thus
giving them a good idea of how high on the basket they can
reach, determining where they should play, to defend the basket
by challenging the opposition in the air or to wait for
interceptions.

• Credit to topendsports.com for the picture.

 1 Minute Press-Up Test

1 Minute Press-Up Test -

• Consists of starting in the press-up position and then pushing down so that your chin almost touches the floor, and the back is straight.
• Then go back to the original position and time for 1 minute to see how many can be completed in 1 minute.
• Mainly tests for power, since you are working at around 75-80% MHR over the space of only 1 minute, therefore you will be working
anaerobically and testing your anaerobic system.
• It can also help to increase strength in the biceps, triceps and deltoids, since you are holding up the majority of your body weight with just
your arms and shoulders, with some help from your feet.
• A sub-maximal test because there is the possibility that you could do more press-ups after the 1 minute has finished, meaning that the
result is dependent on the time rather than the performer to some extent.
• This test is more useful than a 30 second sit-up test, because you are working at a higher power output for a longer period of time,
meaning that your muscles have to endure through more fatigue than in the sit-up test, therefore would be more beneficial for a basketball
player to improve their power and muscular endurance when sprinting up and down the pitch
• Credit to topendsports.com for the picture
 Fitness Tests – Which Components of Fitness do
they test for?
Sit and Reach Test –
• Consists of placing a sit and reach box, or alternatively a ruler, against a surface such as a wall.
• Then have the performer take off their shoes and place their feet against the plate underneath the overhang.
• Then give them a pen or guard and ask them to push it forward as far as they can.
• Record distance pen or guard moves.
• Mainly tests for flexibility, since you are reaching as far as you can by your hamstrings and quadriceps growing in length as much as possible, so that you can
reach further along the scale and achieve a greater score for flexibility in your legs.
• A maximal test because once you reach as far forward as you can, you are forced to end the test based on your own experience rather than the parameters set by
the test.
• This could be more accurate than a trunk flexion test because there is a fixed object which can prevent any movement during the test, potentially leading to
inaccuracies.
• Therefore, a sit and reach test is more reliable and would suit a goalkeeper in football more, because the fixed box would allow a very accurate measure of how
far they can reach, so how far they can reach to save a shot.

• Credit to Sport Science Insider for the picture.

 Squat Test
Squat Test –
• Consists of squatting down at a right angle to the floor.
• A chair can be used to make sure that the angle is kept at 900.
• Then stretch up to a half-standing position and squat down again.
• Repeat as many times as you can before your body is forced to
stop due to fatigue or tiredness.
• Mainly tests for power and potentially strength, since you are
working anaerobically over the course of under 2 minutes at the
most.
• Therefore, you are working at 75-80% MHR so will be using all of
your strength over the course of the two minutes, which is what
power is.
• A maximal test because once you cannot complete any more
squats, the test ends and that is you final score, so the performer
controls how long the test lasts and the score they achieve in the
test.
• Because you have to exert a lot of power, this means that your
body is forced to anaerobically respire to release energy.
• This can be more accurate and beneficial than a wall squat test
when testing for power and flexibility in the quadriceps and
hamstrings for a footballer for example. This is because during
a wall squat test you do not have muscles contractions as they are
held at a fixed length and position to hold you up, so a squat test
would be more accurate and realistic to an actual game because
there are constant contractions going on.

• Credit to Skimble.com for the picture.

 Fitness Tests – Which Components
of Fitness do they test for?
Illinois Agility Test -
• Consists of using a cone to mark the starting point, then place a cone 10 metres directly in front of the first cone.
• Place a cone 5m to the right of the starting cone and then another 10 metres in front of that.
• Then in the middle of the two sets of cones places four cones equal distance apart from each other.
• Then lie flat against the floor and jump up when timing starts.
• Run to end cone and then run in between cones in the middle twice and then up to the cone 10 metres from the end and go around it and sprint to the
finish and stop timing.
• Mainly tests for agility and balance, since you need to be able to turn and run quickly on your feet without slipping or tripping over.
• Maximal test because the performer controls how quickly the test is completed and there is no time requirements, meaning it is all down to the ability of
the performer.
• This test could be more beneficial to a footballer than a 30ft shuttle run test, because it tests their ability to change direction in multiple ways, such as
from left to right and vice versa compared to just running up and down with wooden blocks, and can also help to improve power to some degree because
it is undertaken in such a short period of time.

• Credit to topendsports.com for the picture.

 30-Second Sit-Up
30 Second Sit-Up - Test
• Consists of laying on your back with your legs at a right angle.
• Then bring your hands up to your kneecaps without any support
or help.
• Repeat as many times as you can while someone times for 30
seconds with a stopwatch.
• Mainly tests for power and flexibility, since you are contracting
and relaxing your muscles constantly without rest for only 30
seconds, meaning that it is a maximal test because you will most
likely be anaerobically working because your body can only keep
up with the oxygen debt by anaerobically respiring to release
energy for movement.
• Sub-maximal test because the test dictates how long you are
completing sit-ups for, rather than the performer controlling how
many can be done, since the performer could complete more
after the 30 seconds,
• This could be more beneficial and valid than a 1-minute press-up
test, because a press-up test can be very subjective and tests
muscles that footballers do not need to be as strong as they
possibly can, because their intercostal muscles are not used for
upper body strength, just for exhalation and inhalation,
therefore this tests muscles which are more vital and important
in football for power.

• Credit to brianmac.co.uk for the picture.

 Fitness Tests – Which Components
of Fitness do they test for?
30ft Shuttle Run Test -
• Consists of placing two cones roughly 30 feet apart and
two wooden blocks are put at one end.
• When timing starts the performer runs with one block in
their hand and places it down on the other side.
• Then run back to the start and pick up the other block
and put it at the other side and stop timing.
• Tests mainly for agility and balance, because you are
having to run from one point to another while picking
something up and placing It down, so you need to be
quick on your feet and be able to not fall over while
picking up or putting down the wooden blocks.
• Maximal test because there is no time requirements on
the test and the performer controls how long it
lasts/how quickly it is completed.
• This could be more useful than an Illinois agility test,
because for footballers like wingers and strikers,
they usually have to sprint from point A to B to receive
the ball or help their team defend, which is what this
test consists of, therefore it does not test parts of agility
and balance that may be unnecessary for some
footballers during a match.

• Credit to topendsports.com for the picture.

 Coopers Run Test
Coopers Run Test -
• Consists of finding a flat area which is suitable for running.
• Then begin timing for 12 minutes and see how far you can run in the
time period.
• Then use this link https://exrx.net/Calculators/MinuteRun to calculate
your VO2 max which is the total volume of oxygen that reaches your
muscles per second.
• This is extremely useful for working out how good or bad your
cardiovascular endurance is, because it is a maximal test, meaning
that it tests your ability to run as far as you can over a longer period
of time, therefore it assesses your ability to use your aerobic
system during exercise.
• Mainly tests for cardiovascular endurance and potentially some
muscular endurance in the hamstrings, quadriceps and
gastrocnemii because you are working at a lower intensity, meaning
that the test is sub-maximal.
• This is sub-maximal because the test dictates how long you will be
running for and the final score will always be less than the performer
can actually do because they are limited in terms of time.
• This would be more useful than a tri-level aerobic test, because it
requires less equipment and can be used to calculate VO2 max, which
is the total volume of oxygen that reaches your muscles every second.
Therefore, it is also much easier to do and does not need a specialist
to make sure that the test is done correctly.

• Credit to footballscience.net for the picture.

 Fitness Tests – Which Components
of Fitness do they test for?
Standing Long Jump
• Consists of placing two feet parallel to each other at a
starting point.
• Then leap forward as far as you and measure where
your feet first landed.
• Mainly tests for flexibility and power because you are
jumping forward as far as you can, and if you improve
the flexibility in your quadriceps and hamstrings then
you will be able to jump further forward since your legs
will be able to absorb more force and generate more
power.
• A maximal test because the performer controls how far
they jump and there is no requirement for the test in
terms of time or distance, therefore it is up to the
performer to jump as far as they can.
• This test could be more useful than a trunk flexion test,
because it tests for power and strength as well as
flexibility, which is important in sports like football
when players have to jump high to win headers, which
can help to prevent goals or to score goals, so will be
more accurate and realistic of an actual football match.

• Credit to topendsports.com for the picture.

 Burpee Squat and Thrust Test
Burpee Squat and Thrust Test
• Consists of starting standing up, then squatting down and
extending your legs into a press up position.
• Then complete one press up and stand up again.
• Finally, jump into the air and reach up with your hands.
• Complete as many times as you can in a given time, I undertook
this test in 30 second.
• This mainly tests for power and strength, because you are
completing activities that require the performer to complete
repeated tasks and muscle contractions, which often lead to
stress and fatigue on muscles, due to the lactic acid build up.
• This can be sub-maximal or maximal depending on whether you
have a time limit, in which case it is sub-maximal, or if you
complete as many as you can before fatigue sets in, this is
maximal.
• This could be more useful than a standing long jump test,
because it tests more than 1 muscle group, since it tests you
biceps and triceps, your quadriceps and hamstrings and even
your gluteus Maximas and abdominals.
• Therefore, it will be more beneficial and valid to a footballer
because it helps to provide a measure of the baseline fitness for
power and strength for multiple muscle groups and will allow
them to judge where they need to improve in general.

• Credit to workoutlabs.com for the picture.

 Fitness Tests – Aerobic or Anaerobic?
Anaerobic Test Aerobic Test Wall Squat Test
Wall Squat Test Multi-Stage Fitness Test Stork Test
Burpee Squat Thrust and Ju
Stork Test Coopers Run Test Multi-Stage Fitness Test
Burpee Squat Thrust and Jump Test Trunk Flexion Test
Trunk Flexion Test Squat Test
Squat Test Sit and Reach Test
Sit and Reach Test Coopers Run Test
Vertical Jump Test Vertical Jump Test
1 Minute Press-Up Test 1 Minute Press-Up Test
30 Second Sit-Up Test 30 Second Sit-Up Test
Illinois Agility Test
30ft Shuttle Run Test Illinois Agility Test
Standing Long Jump 30ft Shuttle Run Test
Standing Long Jump
 Fitness Tests
Data

30 second sit-up Test 8 sit-ups The National Average for a man with a poor score is less than 17,
therefore this performer needs to focus on the muscular endurance of
their abdominals and deltoids so that the performer can lift their back
quicker.
Illinois Agility Test 18 seconds The National Average for a man with a below average score is more
than 17 seconds, therefore this performer may want to focus a lot on
improving their agility and balance when changing multiple directions
instead of just up and down one area.
30ft Shuttle run Test 11 seconds The National Average for a man with a poor score is 12 seconds,
therefore this performer has just below average agility and balance,
so would not be a suitable winger because they need to be quick
and agile on their feet.
Coopers Run Test – VO2 Max 2238 metres – 38.73 The National Average for a man with a poor score is less than 1600
metres, therefore this performer has above average cardiovascular
endurance and can devote more time to improving aspects like muscular
endurance.
 Fitness Tests
Data

Burpee Squat Thrust and 1 minute – 16 burpees​ The National Average for a man with a very good score is 32 in 1 minute,
Jump Test​ therefore this performer has above average muscular endurance but
needs to train more to improve this through circuit training.

Standing Long Jump Test​ 146 cm​ The National Average for a man with an average score is 221 cm,
therefore this performer needs to work on improving the flexibility
and power in their quadriceps and hamstrings through flexibility
training.
 Fitness Tests Data

Wall Squat Test 1 min 30 secs The National Average for a 16–19-year-old man with an above
average score is between 87 and 100 seconds, therefore this
performer has high power in their gastrocnemii, quadriceps and
hamstrings, so can focus on other areas of improvement.
Stork Test 26.5 seconds The National Average for a 16–19-year-old man with an average score is
31-40 seconds, so this performer should focus on improving their
balance mainly because this is necessary for all footballers so they can
change direction quickly.

Trunk Flexion Test 34 cm The National Average for a 16-19-year-old man with an average
score is 30 cm, therefore this performer may want to devote some
time to increasing flexibility in their quadriceps and hamstrings
because footballers need these muscles to have high strength and
power.
Multi-Stage Fitness Test Level 9 The National Average for 16-19-year-old with an average score is
level 7.4, therefore this person has very good cardiovascular
endurance and will be very good as a midfielder or winger in football
because cardiovascular endurance is vital for a player to be able to
run up and down the pitch all game.
 Fitness Tests Data

Squat Test​ 25 squats before stopping​ The National Average for a 16-19-year-old with an average score is
21 squats before stopping, meaning that this performer could shine
as a goalkeeper or defender because they both need high power and
strength in their legs to complete their actions.
Sit and Reach Test​ 32cm before exercise, 35 cm The National Average for a 16-19-year-old with an average score is
after exercise​ 12cm, therefore this performer has an excellent score and clearly
their biceps and triceps are very flexible and would be ideal for a
goalkeeper to reach as far across to save a shot.

Vertical Jump Test​ 35 cm​

The National Average for a 16-19-year-old with an average score is 40
cm, so this performer would need to focus on improving the
flexibility in their quadriceps and hamstrings, meaning they would
need to improve their base flexibility to be a footballer.

1 minute press-up Test​ 22 press-ups​ The National Average for a 16-19-year-old with an average score is 28
press ups, therefore this performer needs to increase the upper body
strength by increasing strength in the deltoids and abdominals, so they
are suitable to play as a football position where you are required to
support the team in defence and attack, a midfielder or winger
 What do the results mean?
• Vertical Jump Test – The performer achieved a poor vertical jump test score, meaning that they would be likely to lose headers in football, meaning if they played
as a centre-back or full-back then they would probably concede a lot of goals because they cannot jump high enough to be able to head the ball away before the
attacker meets the ball in the air.
• 30 second sit-up test – The performer achieved a below average score, meaning that their deltoids and abdominals need to be stronger and have more power if
they are to play as a footballer. This is because they could be easily pushed off the ball and outmuscled when against another player and lose the ball for their
team, potentially causing the opposition to score, making them less useful of an asset to their team.
• Illinois Agility Test – The performer achieved a below average score, meaning they need to focus on improving their agility and balance, otherwise they could be
easily turned away from as a defender or midfielder and cause their team to have to defend an attack, or that they are too slow and clunky on the ball to spin away
from their marker and lose their man to create an opportunity.
• 30ft Shuttle Run Test – The performer achieved a poor score, meaning they need to focus on improving their agility and balance, otherwise again they could be
exploited by the opposition and turned away from too easily, making their team more vulnerable to losing the game no matter where they play, since if they play
as an attacking midfielder or forward they will struggle to turn away from defenders and create chances through movement with their feet, and if they play in
defence or as a defensive midfielder the opposition will be able to turn away from them easily and create countless chances with their movement.
• Coopers Run – The performer achieved a good score, meaning that they can focus on other areas, since their cardiovascular endurance will be close enough to the
base level of fitness required to play as a midfielder or forward, because they need to run up and down the pitch at generally low intensities over the course of the
match to support their team in defence and attack.
• Burpee Squat Thrust and Jump Test – The performer achieved a below average score, meaning that the muscular endurance and power in their abdominals and
deltoids requires work so that the person will be suitable to play as a footballer, since otherwise they will be pushed and barged around no matter where they play.
This is because defenders and midfielders use strength to win the ball and attackers use strength to hold off the opposition during an attack, both of which can be
vital to a team's success in a game.
• 1 Minute Press-Up Test – The performer achieved a below average score, so this person would need to spend some time improving the muscular endurance and
power in the abdominals and deltoids, since this can be very useful as a footballer playing in an out-of-goal position. This is because the strength and muscular
endurance would aid the footballer in keeping the ball or pushing the opposition off the ball to start an attack or to prevent an attack by the opposition, which
would aid their team in winning games.
 What do the results mean?
• Standing Long Jump Test – The performer achieved a poor score, meaning that I would assign them at least 3 or 4 sessions a week which target the flexibility and power of the
hamstrings, quadriceps and gastrocnemii so that the person can jump further as the muscles become more flexible and stronger. This will be helpful in football, because it will
allow them to jump higher and further to meet the ball when going up for a header, which will help their team to both score goals and prevent goals.
• Wall Squat Test - The performer achieved an above average score, meaning that the power and strength when keeping this position is high in their hamstrings, quadriceps and
gastrocnemii, so the person may want to devote 1 session a week to improving this in the wall squat position when the muscles keep the same length. This is partly important in
football for a goalkeeper, since they need to keep a rigid and constant position with their legs in order to dive across the goal easily and save a shot, particularly at penalties
when the goalkeeper has little time to make a save.
• Stork Test - The performer achieved a poor score, meaning that they need to devote 3-4 sessions on improving their balance because it is vital for all positions in football,
otherwise you are simply someone who gives the ball away all the time. For example, an attacker needs balance to make quick turns away from a defender, a midfielder uses
balance to get away from other players and defenders use balance to turn quickly and stay on their feet while running after an attacker from the opposing team.
• Trunk Flexion Test - The performer achieved an above average score, so the flexibility while stationary in the hamstrings and quadriceps can be devoted 1 session per week
to focus on making slow improvements which take the performer above the baseline fitness for football. This can be helpful for defenders, since it will allow them to make clean
and accurate tackles to win the ball, which both decreases the risk of conceding a goal, but also decreases the risk of injury to either player as if the muscles cannot extend far
enough, the defender could tackle the player and not the ball, potentially injuring the leg of the opposing player.
• Multi-Stage Fitness Test – The performer achieved an excellent score, so their cardiovascular endurance along a constant gradient does not need improving much at all,
therefore they have close to the baseline fitness needed for cardiovascular endurance in football. This is required for all players, since they need to be able to support their
team by making runs and moving around the pitch to give them options, then making their way back to defence to aid the defenders, which can be done at a low intensity
to use as little energy as possible and save the rest for the sprints.
• Squat Test – The performer achieved an above average score, so they would need to spend 1 session a week doing training to improve the power and flexibility further so that
they can shine as a defender or goalkeeper. This is because defenders and goalkeepers both need high power and flexibility to make tackles and dive across the goal to save
shots and help their team to win games.
• Sit and Reach Test – The performer achieved an excellent score, so the person may not want to devote a session to improving this because they have around if not more than
the baseline fitness for flexibility in the hamstrings and quadriceps, so they would be good as a defender or midfielder. This is because they would be able to make accurate and
successful tackles and complete cross-field passes which help to start an attack for their team.
• 1 Minute Press-Up Test – The performer achieved a below average score, so this person would need to spend some time improving the muscular endurance and power in the
abdominals and deltoids, since this can be very useful as a footballer playing in an out-of-goal position. This is because the strength and muscular endurance would aid the
footballer in keeping the ball or pushing the opposition off the ball to start an attack or to prevent an attack by the opposition, which would aid their team in winning games.
 PAR Q – Physical Activity Readiness
Questionnaire
Question Yes/No

Are you currently prescribed on drugs or No If Ismael said yes then I would ask him to make
medicine? sure with his doctor that these do not affect his
exercise or cause unwanted effects during
exercise.
Have you ever suffered from shortness of Yes I asked Ismael to visit his doctor where they
breath at low intensity or rest? confirmed that he was safe to undertake the
training plan because he currently does not
experience shortness of breath when
exercising at low intensity or rest.
Is there any history of Coronary Heart No If he said yes then I would most likely stop the
Disease in your family (CHD)? training plan as there is too much risk of CHD.
If Ismael said yes then I would revise my training
Do you exercise less than 3 times a week? No plan to make it easier for him to complete the
training without becoming over-worked or
fatigued after just one session
I asked Ismael to visit the doctor before he
Do you feel faint, have moments of Yes started the training plan and they found that he
dizziness or lose consciousness? had some moments of dizziness recently,
therefore I told him that if he ever experienced
Name and D.O.B Ismael Hoque 16/02/2005 dizziness or a loss of consciousness then he
must stop instantly and tell me so that I could
administer water and salty food to help him to
regain consciousness.
 PAR Q – Physical Activity Readiness Questionnaire
Question Yes/No
Has your doctor told you that you may have No If he said yes, then I would check with his
arthritis or any bone/muscle problem? doctor that he is safe to proceed.
If Ismael had low or high blood pressure,
Do you have high blood pressure? No this would make him more likely to have a
heart attack.
Do you have low blood pressure? No
If he said yes, then I would ask Ismael to
Do you have diabetes or any other metabolic No make sure he has either an insulin
diseases? injector or foods depending on which
type of diabetes it is.
Has your doctor ever said that your No If he said yes then I would stop the
cholesterol has rose too high? training because this makes him
susceptible to Coronary Heart Disease
Do you have a heart condition which forces No If he said yes then I would stop them
you to do exercise only specified by your immediately otherwise they could
doctor? experience a heart attack.
Before I started the training plan, I
Have you ever felt pain in your chest when Yes received confirmation from his doctor
you do exercise? that he was safe to continue because
this pain was occurring around 3 years
Do you know of any other reasons why you No ago, meaning that they do not still get
should not undertake exercise unless this pain when they exercise at the
recommended by a doctor? Ifmoment.
he said yes then I would ask Ismael to
consult his doctor and make sure he is
Email address and Address [email protected] safe to proceed with the training plan.
4 Forestholme Close, SE23 3UQ
 SMART Goals
What are SMART goals?
• S – Specific – Goals which are specific to the performer and tailored to their requests and ability in terms of components of fitness, so for example you would not
set someone who has excellent agility SAQ training every day for 2 months at a low intensity because you would not see any improvements or differences
because they cannot increase their agility further at such a low intensity.

• M - Measurable - Goals which can be measured through a test, for example, rather than trying to improve something like the strength of the muscle wall in the
left ventricle, because there is no way to measure if it has increased in size or in strength.

• A - Achievable – Goals which are agreed to and set by the performer so that they are actual representations of their ability, rather than the trainer setting a goal
which is too high and impossible to reach in the time period.

• R - Relevant – Goals which are accurate representations of the progress they could make over the time period using the training methods and exercise detailed in
the training plan, for example you would not ask someone to decrease their time for the Illinois Agility Test from 18 seconds to 12 seconds because it is very
unlikely that the performer can do this.

• T - Time-bound - Goals which can be achieved over a period of time which is accurate and fair for the performer, rather than measuring an increase in flexibility
through a sit-and-reach test and wanting to see an increase in 2cm over 24 hours, because the goal can be achieved easily and does not slowly happen over a
long period of time.

• To ensure Ismael’s goals abide by these principles I made sure that they were realistic, since they only had to decrease the time for the Illinois Agility Test by 4
seconds and increase the time for the Stork Test by 13 seconds, which can easily be done over 6 weeks.
• Furthermore, I made sure that they were goals which targeted agility and balance because that is what the performer wanted to increase and I chose to measure
these components of fitness through the Stork Test and the Illinois Agility Test because they are effective for measuring these goals.
• I made sure that his goals could be completed in the set six weeks and were not over-working or under-working Ismael so the goal was completely impossible or
so easy to complete that it would take no time at all.
 Ismael's Training Plan
• Over this period of time, I hope to see an improvement in the scores for the Illinois Agility Test and the Stork Test to improve their balance and agility so that the
performer will be more suited to a footballer because at the moment they are too immobile to play as a successful outfield player because they will suffer due to
the low agility and balance. This is because attackers, midfielders and defenders all require high agility and balance so that they can either win the ball back,
defenders and midfielders, with success or to create chances for their team, attackers and midfielders.
• I would hope to see a decrease in the score for the Illinois Agility Test from 18 seconds down to around 16.5 seconds over the six-week period, so that the
performer enters the above average range, meaning they are around the baseline fitness for agility needed for an outfield player to be successful and perform close
to their best.
• I would also hope to see an increase in the score for the Stork Test from 26.5 seconds to around 32 seconds, so that the performer enters the range for the National
Average and can begin to work on becoming more fluid and agile on the ball to prevent losing the ball too easily during a game.
• I only targeted two goals despite his numerous weaknesses because I wanted to see an improved in just the agility and balance so I measured this improvement
through just the Illinois Agility Test and the Stork Test.

Week 1 Week 2
Day of the week Training Plan Day of the week Training Plan

Monday 4km run Monday 4.5km run

Warm up of 500m run Warm up of 500m run

Tuesday 35-minute circuit training

Tuesday 30-minute ladder training
Week 3 Wednesday Rest
Wednesday Rest
Day of the week Training Plan
Thursday 2 Set Game of Tennis
Thursday 2 Set Game of Tennis
Monday 4.2km run
Warm up of 500m run Friday Balance training – 30-minute Yoga
Friday Balance training – 20 Squats, 10 reps
Saturday Rest
Saturday Rest Tuesday 33-minute ladder training

Wednesday Rest Sunday Balance board - 20 catches both sides –

Sunday Balance board – 20 catches either side 10 reps
– 5 reps
Thursday 2 Set Game of Tennis

Friday Balance training – Balance board – 30

seconds, 20 reps
Saturday Rest

Sunday Balance board – 20 catches both sides

– 5 reps
 Training Plan Part 2
Week 4 Week 5
Day of the week Training Plan Day of the week Training Plan

Monday 4.2km run Monday 4.5km run

Warm up of 750m run Warm up of 750m run

Tuesday 38-minute ladder session Tuesday 42-minute ladder session

Wednesday Rest
Wednesday Rest

Thursday 3 Set Game of Tennis

Thursday 3 Set Game of Tennis
Friday Balance training - Balance board – 30
Friday Balance training – 20 squats, 15 reps seconds, 20 reps

Saturday Rest Saturday Rest

Sunday Balance board – 20 catches both sides – 10 Sunday Balance board - 20 catches both sides –
reps 10 reps

Week 6

Day of the week Training Plan

Monday 5km run

Warm up of 750m run

Tuesday 45-minute ladder session

Wednesday Rest

Thursday 3 Set Game of Tennis – 65% MHR

Friday Balance training – 45-minute Yoga

Saturday Rest

Sunday Balance board – 20 catches both sides – 10

reps
 Evaluation of Training Plan

Test Results
Illinois Agility Test 17 seconds
Stork Test 30.5 seconds

• Ismael has shown significant improvement in both tests to increase their agility and balance by a large amount.
• This will make Ismael more suited to football, since he is now agile enough to play as a midfielder, attacker or defender
because he will no longer lose out to other players who are more agile or even those who are stronger, because he can
evade the tackles more easily, allowing his team to keep control of the ball.
• I tested Ismael again after 3 weeks to see if he made any improvements and to compare his final results with those
after the first 3 weeks.
• This helped me because it would tell me that Ismael was worked too hard in the second 3 weeks and that he potentially
overloaded too much so was unable to improve his score for these tests any more.
• Compared to before the training plan, his score for the Illinois Agility Test has decreased by 1 second and the stork test
has increased by 4 seconds.
• This is good progress because Ismael has showed he can adhere to his training program and work effectively on
improving his agility and balance so that he will become a more effective football player in midfield or attack.
• Compared to prior to the training, Ismael has made what I would consider to be good progress since he has improved
so his scores for these tests are now above average and close to good, therefore he has greatly aided his body when he
twists away from opposing players to create space on the attack.
 Evaluation of Training Plan

• The results shown above seem very promising because Ismael improved his time for the Stork Test by over 13 seconds from around 25
seconds to 38 seconds.
• Also, the time taken to complete the Illinois Agility Test has decreased from around 18 seconds to roughly 14.6 seconds.
• This seems to be an example of good development for Ismael because the times he has recorded now place him in the above average
category for the Illinois Agility Test and the average category for the Stork Test.
• However, I would say that I am slightly disappointed that he couldn't reach the goal of 16.5 seconds or less for the Illinois Agility Test,
therefore I would advise him to possible spend another 2-3 weeks working on agility using ladders and squats, as we did in the training plan,
so that he can improve his agility further and hit the targeted goal which was potentially slightly too far for him to improve over the space of
6 weeks.
• Ismael reported to me that he experienced some boredom because he was beginning to experiences tedium when doing the squats because
they were very repetitive, so I would change these to maybe 5 reps and then utilize some more ladder training involving items like
basketballs and footballs to change the intensity and way the drill needs to be completed.
• Ismael reported to me that he found the runs every Monday after the quite long warm-up too difficult, so I would decrease the distance for
the warm-up next six weeks to only 300-400 metres at the very maximum.
• Furthermore, he told me that the ladder sessions seemed to end too quickly and never really challenged him to work at his full potential, so I
would change next time how many reps of the ladders and how hard Ismael is working to not only challenge him more but to interest him as
well, so he does not experience boredom, similar to the squats.
• Overall, I am happy with Ismael's progress because he has passed his goal for the Stork Test, however he needs to improve his score for the
Illinois Agility Test by around 0.6 seconds because we originally planned for his score to be around 14 seconds.
• Additionally, I would now recommend that Ismael focus on improving his muscular endurance and strength in the deltoids and abdominals
so that he can play effectively as a midfielder or attacker since he would be strong enough to be able to push other players off the ball and
make sharp twists and turns to set their team on the attack.