APPLIED COACHING SCIENCE AND PERFORMANCE

PHYSICAL EDUCATION: 
Physical Education: Applied Coaching Science and Performance
Name:
Instructor:
Task:
Date:
PHYSICAL EDUCATION: APPLIED COACHING SCIENCE AND PERFORMANCE 2
Physical Education: Applied Coaching Science and Performance
Needs analysis of the sport (football)
Football players have to increase their muscle strength on the lower and the upper body.
This is because the distance covered during the game is usually long. This is the distance covered
when walking, jogging, sprinting, and moving backwards. Moreover, the players have to increase
their muscle strengths for easy blocking and tackling during the game. These body movements
require a strong core, as well as neck, arms, shoulders, and legs. Blocking relies on extension
strengths from triceps muscle group in the upper arms, while tackling demands flexion strength
from the biceps muscle group (Blazevich, 2012). The training program has to involve all the
offensive and defensive players.
Secondly, the football players need to augment their neck, traps, arm, and back strength.
This is because most players experience pain at traps, neck, and back some days after the game.
Furthermore, training will help the players to have explosive power and they can achieve this
through dynamic effort movement, which the players should perform at the power phase. The
players have to increase the strength of the leg muscles. Football is played unilaterally on one
leg. Hence, it is vital to build strengths needed to succeed while playing unilaterally. This can be
achieved through spilt squats, lunges, step-ups, sled drags and prowler pushes. Muscle flexibility
is also essential in a game of football. This is because it reduces the likelihood of getting muscle
sprain during the game (Hashley, 2009).
The players also should have high speed during the game. Therefore, the power training
and the application of high velocity is essential. Speed and power training contributes to the
PHYSICAL EDUCATION: APPLIED COACHING SCIENCE AND PERFORMANCE 3
ability to fire off the ball and drive the opponents backwards (Wilmore, Costill &Kenney, 2008,
p191).
Program rationale
The training will reduce the chances of getting muscle pain a few days after a game.
Additionally, it increases the muscle flexibly hence reduces the players’ chances of having
muscle injuries. The training will enable the players to win the competition since it will increase
their muscle strengths and velocity, which are essential in football (Miyahara, Naito, Ogura et al,
2012). Players’ skills improve dramatically with proper physical training. Hence, they should
have substantial time for training. Therefore, attention to training program translates into
upgrading of field performance. Muscle fitness will augment the players’ power and speed,
which will enable them to withstand contact with their opponents (Bompa , 1999, P 43). Training
helps to keep the players healthy since it will lessen their likelihood of getting cardiovascular
illnesses (Wilmore, Costill &Kenney, 2008, p125).
Macrocycle
Annual plan ( Stone & Stone, 2008)
12-Month Football training program
Training
phases
Transitional
phase
Endurance
phase
Hypertrophy
phase
Strength
phase
Power phase
Macrocycle
sessions
 1 2 3 4 5 6 7 8
PHYSICAL EDUCATION: APPLIED COACHING SCIENCE AND PERFORMANCE 4
Length of
macrocycle
Jan to April May June to
July
August to
October
Nov to Dec
Goal To replenish
the body both
physically and
mentally
To prepare the
muscles to
endure the
subsequent
training
phases
To give
muscle
hypertrophy
by applying
the highest
combinations
of intensity
and volume.
-To develop
the highest
level of
muscle
strength
-Maintain the
highest speed
through sprint
work
-Develop
lactic acid
tolerance
-Maintain the
strength and
power gains
achieved in
pre season
throughout
the duration
of the playing
season.
Activities -Assessment
will be done
to measure
progress of
the previous
macrocycle
-Learning of
new
- Warm-up
which
includes 5-10
minutes low
intensity
aerobic
exercises.
-stretching the
-Weight
training
which
involves load
of low
medium. Rest
periods will
be about 1
1. Aerobics
- Warm-Up
( 5-10
minutes low
intensity
aerobic
exercise in
every session)
Weight
program
-Warm- up
( 7- 15mins
low intensity
aerobic
exercise
Strength
PHYSICAL EDUCATION: APPLIED COACHING SCIENCE AND PERFORMANCE 5
movements
-Review of
diet and
nutrition
main muscles
to augment
flexibility.
-Technique
drills e.g.,
high knees,
rear kicks and
fast feet.
-SprintsLength 20
meters/ 30 sec
Recovery
Interval ( RI)
between
sprints
-Plyometric
drills( 4
repetitions of
20m Boundsprints, 2
repetitions of
20 lateral
rocking
minute
between the
exercises.
-Internal and
external
rotation of 2
sets and 12
repetitions
- Leg press ( 2
repetition).
-Seated row
( 2 sets with
12 repetitions
-Back lunge
( 2 sets with
12 repetitions
-Lateral pull
downs to
front (2 set
with 12
repetitions
-Shoulder
press (2 sets
-Sprints (20
meters and 30
seconds RI
between
sprints
-Plyometric
drills( 4
repetitions of
20m bounds,
2 repetitions
of lateral
rocking
bounces, 3
repetitions of
6 maximum
double leg
hops, 2
repetition of 6
plyometric
push-ups
2. Weight
program
-Warm – up
session
-Alt leg press
of 2 set with 6
repetitions
-DB bench
press of 2 sets
with 6
repetitions
- prone DB
pull of 2 sets
with 6
repetitions
-Incline situps of 2 set
with 10
repetitions
Weight lifted
at 6 rep max
Power session
-Power clean
to press of 2
sets with 8
repetitions
PHYSICAL EDUCATION: APPLIED COACHING SCIENCE AND PERFORMANCE 6
bounce and 2
repetitions of
8 double leg
hops
- Cool down
and stretch
(50 min).
with 12
repetitions)
-Back
extension (2
sets with 12
repetitions)
-Cool- down
and stretch
( 50 minutes
per session)
of 7-15
minutes
-internal and
external
rotations of 2
sets with 10
repetitions
- Squat of 3
sets with 6
repetitions
-BB bench
press of 3 sets
and 6
repetitions
- DB lunge of
3 sets with 6
repetitions
-Push press of
2 sets and 6
repetitions
-Weighted
Crunch of 2
sets and 6
- Oblique
crunch of 2
sets with 12
repetitions
-Back
extensions of
2 sets with 13
repetitions
- Internal and
external
rotations of 2
sets and 14
repetition
-Alt leg press
of 3 sets and
10 repetitions
-Incline situps of 3 sets
with 11
repetitions
- Weight lifted
of 10
repetitions
PHYSICAL EDUCATION: APPLIED COACHING SCIENCE AND PERFORMANCE 7
repetitions
- Back
extension of 2
sets with 6
repetitions.
Weight lifted
5 rep
maximum
- Cool- down
and
stretch( 45
minutes in
each session).
Evidence of underlying scientific principles
In well-trained players, there is evidence to support a positive association between
performance during the game and the training intensity. For instance in marathon, researchers
have reported that those athletes who exceed 100 km during training can run faster than those
who do not exceed 100km during their training. Likewise, performance variable in well-trained
football players have been proved to connect positively with the amount of training (Dick, 1999,
p 23). 
PHYSICAL EDUCATION: APPLIED COACHING SCIENCE AND PERFORMANCE 8
List of references
Blazevich, A., 2012, Are training velocity and movement pattern important determinants of
muscular rate of force development enhancement?, Journal of Applied Physiology.
Viewed at
http://www.unboundmedicine.com/medline/ebm/journal/European_journal_of_applied_p
hysiology?start=0&next=true
Bompa T.O. ,1999, Theory and Methodology of Training. 4th edition, Human Kinetics, New
York.
Dick F.W. , 1999, Sports Training Principles. 3rd edition. A&C Black, London.
Gordon, D., 2009, Coaching science: Chapter 3, Learning Matters Ltd, UK.
Hashley, J & CSCS, 2009, Behind the facemask: A football needs analysis. Synergy Athletics.
Viewed at
http://www.synergy-athletics.com/
Miyahara, Y., Naito, H. & Ogura Y, 2012, Effects of proprioceptive neuromuscular facilitation
stretching and static stretching on maximal voluntary contraction, Journal of strength &
conditioning.
Viewed at
http://www.unboundmedicine.com/medline/ebm/journal/Journal_of_strength_and_conditi
oning_research
Stone, H. & Stone, M., Cycling Your Periodization plan, Cycling your periodization.
Viewed at
PHYSICAL EDUCATION: APPLIED COACHING SCIENCE AND PERFORMANCE 9
http://highperformancerowing.net/journal/2012/2/15/cycling-your-periodizationplan.html
Wilmore, Costill & Kenney, 2008, Physiology of Sport and Exercise. 4th edition. Human
Kinetics, New York.