For my 4 week fitness plan I want to become better at soccer. For my first week I will focus on my soccer skills, that does not include making goals. For the first day of training I will try to kick with the side of my foot because I have a bad habit of kicking with my toes and that can lead to a broken toe. For the second day of training I will dribble the soccer ball around cones for about 1 hour. On my third day of training I will try to juggle the ball. On the 4th day I will dribble the ball around and (while running) I will make sharp turns. THe 5th day of train training will be an rest day. On the 6th day of training I will review and practice the stuff I did that week. The 7th and final day will be an rest day because I need to start working on my endurance. …show more content…
For my first day of training I will walk around my village for about 1 hour. On the second day I will increase the time I walk by about 1-2 hours. By the 3rd I will walk and jog. 4th day is an rest day. On the 5th day I will go on the treadmill. I will do a mix of walking and running. My plan is to walk for 5 min, then run for 5 min. I will do this about 5 times, then i will get off. 6th day I will attempt to run for 30 min. The 7th day will be an rest day.
For my 3rd week do a mix match of week 1 and 2. This week will be soccer one day then endurance training the next. For my first day it will be an a soccer day. I will get an teammate/friend and try to pass the ball back and forward. For my second day I will run around the soccer field. About 10 times. The 3rd day will be an rest day. For my 4th day I am going to practice kicking with the side of my foot because I am terrible at it. On the 5th day I will get on the treadmill and run for 30 min. My 6th day will be trying to kick the ball far in a forward direction. My 7th day is an rest
To start-off, I train 3-5 days a week, while also having games on the weekends. Even though that is a lot to begin with, I believe that I could spend a little more time working out by myself. Like Tom, I am doing something that is significant to me, so I never feel that I am wasting time. When I am out in the field playing soccer, I let loose and have fun. The time seems to fly by and my games end so soon. I just feel like I should dedicate more time to soccer since it is something I am more passionate about.
Before beginning this program, warm up by doing light activity such as riding a stationary bike for 5-10 minutes.
Bodybuilding Workout Schedule - Crazy Mass Review! Having a bodybuilding workout schedule is a great way to plan your workouts and ensure that you remain committed to your bodybuilding program. Bodybuilding Workout Schedule A good bodybuilding workout schedule will include every exercise necessary for full body development and also provide each muscle group with enough time off to recover.
In this section of the paper, I will discuss current relevant literary articles that are related to ineffective leader skills, effective leadership skills, and inadequate communication skills. These scholarly references will show how others are dealing with the issues of ineffective leadership skill. It will also illustrate what can be done to improve poor leadership behavior. By reviewing these references, I will be able to help my organization become more successful.
Six Week Personal Exercise Program My weakest sport is Football. My weakest areas are strength, fitness and speed. The skill related fitness required in Football is Agility, Power, Co-ordination, Balance, Speed, Cardiovascular fitness and Muscular endurance. Agility is needed to dribble past an opponent; Power is needed to withstand pressure from an opponent and to shoot with strength; Co-ordination is needed to be able to have the ball under your control; Balance is needed to be able to stay on your feet even when tackled; Speed is needed to move fast into spaces and towards the ball; Cardiovascular fitness is needed to play a whole match without being too tired during the match and Muscular endurance is needed so the muscles can last a whole match with getting too tight. To improve my weaknesses in Football, I will use circuit training doing the following activities: · Bench walk · Bench jump · Triceps dip · Press-ups · Step-ups · Shuttle run I will be using the principle of Progression to make sure my weaknesses improve as much as possible and as quickly as possible.
Physical Fitness for Soccer Even though my position is a goalkeeper I still need to carry out the same activities as an outfield player because a goalkeeper still has a role to play. He must have strong muscles for goal kicks and strong-arm muscles to enable him to throw the ball. · Muscular Endurance - To keep the muscles contracting for the full length of the match without them becoming tired or weak. ·
After feasting on the December holiday goodies, many people vow to start exercising in the new year. Exercise can reduce your risk of health conditions, helps control your weight, boost your energy level, and improves your mood. (See References 1) Instead of impulsively jumping into a workout routine, arm yourself with a feasible, enjoyable, proven and accessible exercise plan, which according to the American College of Sports Medicine, is most likely to trigger long-term adherence. (See References 2)
In order to achieve my main aim, I will firstly have to test my prior
Throughout this four day exercise plan, you will experience what it is to tone your body. Toning and bulking are two different types of becoming healthier since toning is becoming leaner and burning certain parts of body fat specifically and bulking means forming muscle. Throughout the first day of the four day extreme exercise plan, keeping in mind that these exercises are done better early in the morning, at whichever time you can do them works fine too. The first exercise will consist of the trainee getting on the floor on your knees and hands. Wrists should be under shoulders and knees under the hips. Then, bring your left foot under your body towards your right arm. In the meantime elevate your left leg and also elevate your right hand
Soccer performance depends upon a number of factors such as technical/biomechanical, tactical, mental and physiological areas.
In order for me to reach my targets I am going to do 2 sessions a week
My resting heart rate is 64 bpm and my bleep test score (which I aim
In just six weeks, you could improve your agility drastically. In an experiment 2 groups (plyometric training and non-plyometric training) contributed in two agility tests which were called the Illinois Agility Test and T-Test. A force plate test for reaction times on ground both pre and post testing was used as well. These tests are designed for quick movements and speed with control by going in many directions. Plyometric training was better in the tests because of better motor recruitment or neural adaptations. This being said, it is useful for athletes who require fast movements while performing their sport. Now for improving jumping and using time for recovery, which many track, soccer and basketball athletes benefit from, could be improved significantly in a short period of time. There was a study that tested a month recovery period of none plyometric training on jump performance and anaerobic power in 2 groups (4 weeks and 7 weeks). This study focused more on the importance of a recovery period followed by a plyometrics program. Neither group displayed an improvement directly after the training, in fact the 4-week group decreased in performance. This was due to overtraining; there was more work was done in less time with the 4-week training group. When training, it is important to match the training duration and training recovery which will assist you for top performance. Both groups
During the Fitness Marking Period, I have improved on my overall fitness and achieved some of my goals. My first goal was to complete 3 push ups in 2 minutes. However, for the post assessment, I stayed the same with only 1 push up. I did not accomplish this goal because I need to improve my upper body strength. A pushup works your triceps, deltoids, and pectoralis major. This means I did not have enough muscle strength here. Therefore, I will focus on working these muscles. My plan is to do more exercises that involve triceps, deltoids, and pectoralis major. I will do tricep dips and lateral raises with 4-pound kettlebells. I will do these exercises Monday, Wednesday, and Friday, having the others day to rest those muscles. For each exercise, I will do 10 to 15 reps and complete 2 to 3 sets. Furthermore, to improve my pectorals, I will bench press about 9 pounds doing 10 to 15 reps and 2 to 3 sets. After doing this for about a month, I hope to achieve my goal of 3 push ups in 2 minutes.
2. To train for the fifth leg of the run because their is a elevation change, I would practice running in different elevation. The race is 24 km long, to get my body used to running