Exercise Plan for Football Players Essay

Football, being a very energetic sport, agent the players should stay fit and healthy.To do this they throw a specific suffice plan, this will ensure that the players will not get tired throughout the ninety minute game.In this assignment I am dismission to devise a possible operate and fitness plan for this sport. In it I will include, gentle exercise, low direct stretch, curl ups for abdominal muscles and mobilising exercises for bring ups and rose rose hips. I will include plans for exercises with and without the use of saddles. I will subjoin an exercise regime table.I will then(prenominal) evaluate my work.At first the players will have to do a Gentle exercise to affectionate up. This will help to try and continue any injuries that whitethorn occur, whilst completing the rest of the exercise plan.At first the players will have to stretch their muscles, upriseing from the top of their bodies.Head and Neck Rotation.* Begin by tilting spike bear out slightly.* Dra w rising slope forwards and level the head.* safekeeping head level, return to honest.* Tilt chin forwards, towards the chest.* Ease head stickerwards, exit chin vote go acrosswards* Finish by slow raising the chin and head back to the upright position.The deep stretch infrastructure upright with feet hip comprehensiveness apart. Lock fingers together behind back. Gently relief the elbows up and a federal agency from the body, until the stretch is felt. affirm this for 20 to 30 seconds.Press-ups pose with your hands flatbed on the grade, underneath shoulders. Support body on toes, keeping legs straight. Pull in stomach bend elbows out 90 and cut down chest towards the floor. Inhaling at the same time. Press back up to the starting position whilst exhaling. Keep head level. Do not face lifting it besides high as this places a strain on the get laid and can result in injury. Repeat this for 2 sets of 10.Latissimus Dorsi stretch out Stand with feet hip width apa rt pulling in the abdomen muscles. Hold one arm straight over the head, lean sideways from the hip joint, ensuring you keep the hips level. Extend arm until a stretch is felt. Hold for 10 to 20 seconds respiration easily throughout. Repeat this stretch on the opposite(a) side. Repeat for 2 sets of 10 on each side.Triceps Stretch With abdominal undertake and back straight, place the fingers of one hand in amidst the shoulder blades. Support this arm by placing the other hand on the elbow. Apply gentle pressure by pushing the elbow trim down the spine with the go foring hand. Feel the stretch in the back of the arm. ingest a breather evenly throughout. Hold this for 10 to 20 seconds. Repeat on the other side.Basic Crunch Lie on back with knees up. Feet hip width apart, abdominal sucked in and hands at side of head (Not at Back of head). Exhale, squeeze up raising shoulders a little way off the ground. Hold for a moment then slowly remedy down inhaling. For a more advanced stretch, lift legs off the floor whilst raising shoulders. Repeat this for 2 sets of 10.Oblique curl Lie flat on back with knees up, feet hip width apart, keep right shoulder and lower back pressed tightly into the floor. Whilst exhaling contract the abdominal and with go away arm reach over to the right knee, until a stretch is felt, in the midsection whilst lifting the left shoulder slightly off the floor. Hold for a moment, then whilst inhaling lower back to floor. For a more advances stretch raise feet off floor and reach for toes. Repeat this for 2 sets of 10.Calf Stretch Standing with feet facing forwards, hip width apart, take a tone of voice forward with the right leg, keeping the knee slightly bent. Press the frankfurter of right leg into the floor until the stretch is felt in the ass calf muscle of this leg. Hold this for 20 to 30 seconds, keeping weight centred over the hips, step backwards with the right leg to return to start position. Repeat using the other leg.S quats (Quads, Hamstrings and Gluteals.) Stand with abdominal contracted and feet hip width apart, arms should be stretched in front. Bend at knees sullen the body and inhaling while doing so. Thighs should remain parallel to the floor and head should be kept in line with the spine. Do not lean too far forward as this places stress on the lower back and makes the exercise less effective. Hold momentarily at the bottom position then whilst exhaling return to the starting position. Repeat this 10 times.This completes the limber up up exercise.For the aerobic workout, the players should continue for a minimum of thirty minutes. In this jog they should include side stepping and also skipping. After thirty minutes the grand should be reduced to a brisk walk, this should be done for atomic number 23 minutes. Following the brisk walk, the pace should again be reduced to a relaxed walk this should also be done for five minutes.When the players have unblemished their aerobic work out a warm down should take place. In the warm down, rough stretches that were used in the warm up, should be used again. Warming down is very important. If warming down does not take place, it will make the muscles feel sore and tender. It could also bring to injury.When using weight machines for exercise, you must always ratification that it is on the go under weight for you.Flat Dumbbell Press (Chest) This exercise can be performed on a flat of inclined bench, keep abdominal contracted and lower back flat onto the bench, take a 5kg dumbbell in each hand and hold tem in a 90 tip off to your body. Lift the dumbbells in an arc above the chest until they almost touch. knuckle under to start position. Repeat this 10 times.Seated Row (Back) Take an whippy band and sit on the floor with legs extended in front. describe sure back is straight and abdominal are contracted. Pull elasticised with arms until there Is a slight tension in the band. comminute elbows slowly backwards incr easing the tension in the band. Exhale as you do this. Return to start position, inhaling while doing so.Lateral Pull down (Back) Before starting this exercise check the weights are at 5kgs and conform the seat level. Sit with feet flat on the floor. Abdominal contracted and back straight. Lower body is stabilised by the leg pad which rests on your thighs. Use a wide over hand grip, pull down bar, to level with velocity chest, exhaling. Squeeze back muscles at bottom position. slowly return bar to the starting position, inhaling while doing so. Repeat this 10 to 20 times.Timing 4 seconds up.4 seconds down.Biceps Curl Take a 3kg Dumbbell, in your right hand, stand with feet, hip width apart and abdominal contracted. neaten arm holding the dumbbell towards the floor. Squeeze the dumbbell upwards until level with the shoulder, exhaling while doing so. Momentarily squeeze your bicep at top position. In a slow controlled movement lower the arm to starting position. Repeat this 10 ti mes and then swap arms.Leg Press Again check weights are at 5kgs and adjust the seat. Start with the hips and knees at 90 to your corpse with your feet flat on the foot support. Keep lower back and head in contact with the back support and grip the bars. Push your lower body up and away from the foot support slowly breathing out, make sure feet stay flat on the floor support and a stretch should be felt in the whole of the upper leg. Hold this momentarily in the top position before slowly returning to start position, inhaling as you do so. Repeat this 20 times.This completes the warm up exercise for the exercises using weights.For this aerobic Exercise, the players should spend 15 minutes jogging of Hill walking on a treadmill followed by 15 minutes on a cross trainer. After this they should then spend 10 minutes on a rowing machine, piano rowing to ease the pace.When the players have finished their aerobic workout, a warm down should take place. Again in this warm down some stre tches from the warm up will be used, this will help prevent muscle soreness or any injuries.