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.
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