Effects within Football

Cardio Respiratory Endurance is the ability of the heart and lungs to work for a long period of

time without tiring

As a central Midfielder in Football, Cardio Respiratory Endurance is very important. This is because:

• I need to be able to last the full 90 minute game without getting tired

• I need to ensure that fatigue doesn’t set in early in the game, causing me to make mistakes – losing accuracy and control in my passes later in the game.

• I need to be able to get back and support the defence even in the latter stages of the game, and with good CRE I will be able to get back to support my defenders when the opposition attack. I also need to be able to keep up with my opposing player, even later in the game.

• I need to be able to play accurate through balls into our strikers to allow them goal scoring opportunities. With good CRE, fatigue will not set in and I will still be able to make these accurate passes into the box later in the game.

Movement/Time

0 – 15 mins

15 – 30 mins

30 – 45 mins

45 – 60 mins

60 – 75 mins

75 – 90 mins

Walking xx xxx xxxx xx xxxxxxxx

xxxxxxxxxxxx

Jogging xxx xx xxx xxxxx xxxxxxxx

xxxxxxxx

½ Pace Run

xxxxx xxx xxx xxxxx xxxx xxx

Sprinting xxxxxx xxx xx xxx xx xA timed Observation Schedule is used for collecting data on Cardio Respiratory Endurance while taking part in the activity. My partner completed this schedule while watching me play in a 90 minute football game.

Collecting Data Out with the Activity

40m

60 m

I then compared this result to “National Norms” to give me a rating (e.g. Good, Average etc.)

To collect information about my CRE, I used the 12 Minute Cooper Run test. I ran around a square, 60M x 40m, and my partner counted how many laps I did. .

Age Excellent Above Average

Average Below Average

Poor

Male 13-14 >2700m 2400-2700m

2200-2399m

2100-2199m

<2100m

Females 13-14

>2000m 1900-2000m

1600-1899m

1500-1599m

<1500m

Males 15-16 >2800m 2500-2800m

2300-2499m

2200-2299m

<2200m

Females 15-16

>2100m 2000-2100m

1700-1999m

1600-1699m

<1600m

Males 17-19 >3000m 2700-3000m

2500-2699m

2300-2499m

<2300m

Females 17-20

>2300m 2100-2300m

1800-2099m

1700-1799m

<1700m

TrainingOut with the Activity

There are three different METHODS OF TRAINING that I can use to develop my Cardio Respiratory Endurance.

- Fartlek Training- Continuous Training- Interval Training

Each of these methods of training are done away from the activity and without a ball.

FARTLEK TRAININGThis method of training can also be called VARIOUS PACE RUNNING and is an effective way of improving Cardio Respiratory Endurance, especially in team games like Football, due to it reflecting the same types of movement that a Football player will do in a game.

An example of a Fartlek Training session is below:

This session was completed outside . I repeated this circuit for twenty minutes, making sure I was working within my training zone (60 – 85% of my max heart rate)

CONTINUOUS TRAININGThis method of training can be done on foot, on a bike or in the pool. As I am a football player, it is more relevant for me to complete this type of training on foot.

An example of a Continuous Training session is below:

I ran around the Astro pitch for 20 minutes, maintaining a steady pace throughout. In this 20 minutes, I made sure that I remained in my training zone for the full time in order to improve my CRE.

INTERVAL TRAININGThis method of training is another effective way of improving my Cardio Respiratory Endurance and emulates the types of movement patters that a Football player might complete during a game.

An example of an Interval Training session is below:

This session was completed repeatedly over 15 minutes. Within this time, I worked to a 2:1 work: rest ratio, meaning I had 1 minute rest and 2 minutes work. This meant the work rate had to be a high intensity and within my training zone.

sprint sprint

walk

walk

walk

walk

walk

TrainingWithin the Activity

Sometimes it is appropriate to train as part of the activity – particularly during the season. This allows us to make the training more activity based and although we may not be working on certain skills, our skill level will still be maintained as we will be using the ball in the fitness sessions. This will also increase motivation and focus on the practice.

For an activity based fitness session, I split my session into four practices – each focussing on CRE development. Each practice was completed for FIVE minutes (making a total session time of TWENTY minutes). In each practice, I made sure I was working within my training zone.3 vs. 1

3 vs. 1

Work for 30 seconds at a time (INTERVAL TRAINING)

Pass and Move

Work for full 5 minutes (CONTINUOUS TRAINING)

3 vs. 3

Work for full 5 minutes (FARTLEK TRAINING) Work for 30 seconds at a time (INTERVAL TRAINING)

TrainingWithin the Activity

Principles Of Training

SPECIFICITY: making my training programme specific to me needs as a footballer. This is where I will do Fartlek Training and Training within the activity to ensure my training is specific to Football.

PROGRESSIVE OVERLOAD. This is where I need to continue to increase the demands of my training programme so that I don’t reach a plateau in my fitness level. I can Overload every two-three weeks by changing the……

URATION. This means that I will change the amount of time I work for in my training session. For example, my Fartlek session was for 20 minutes. To overload, I could change this to 25 minutes after two weeks

INTENSITY: I can also overload my training my increasing how hard I work. For example, in the Fartlek session, I could change the walking to a jog to make sure that I am working harder and therefore my fitness will not level out.

FREQUENCY: I can also overload my training programme by changing how often I work. This could be changing from doing two Fartlek sessions a week to three a week.

ADAPTABILITY: If I get injured or have to miss a few training sessions, I need to be able to adapt my programme to cover for this. This might mean that I reduce the amount of sessions a week if I am injured

Principles Of Training

REVERSIBILITY: This is what happens to your level of fitness if you stop training or do not overload your sessions. Your fitness level will decrease and you will not be benefiting from the training.

PERIODISATION: This is where the type and frequency of training that you do will depend on which part of the season you are training in. Pre-Season Training will involve mainly fitness work (without the ball) as I want to be in top condition going into the start of the season.In-Season Training will involve maintaining my fitness level but also lots of skill/tactical work. This is where Training within the activity is much more beneficial. Post Season Training will involve less high intensity training but more fun and maintenance of fitness levels.

Principles Of Training

Monitoring TrainingDURING TRAINING SESSIONSWhile I am participating in my training sessions, it’s really important that I monitor whether the sessions are effective or not. There are two ways of doing this:- A heart rate monitor which will monitor when I am in my training zone or not- Training Diary which will allow me to make a personal reflection of how my training is going and how I feel.

FOUR WEEKLY MONITORINGOn a regular basis, to make sure the training is working I would re-complete the Observation Schedules that I used at the beginning of my Evaluation (the timed Observation Schedule and the Fitness Tests). This will show me whether or not my fitness is improving.

As a Central MidfielderAs a Central Midfielder in Football, an improvement in my Cardio Respiratory Endurance through my training, will now allow me to……

• Last the full 90 minute game without getting tired

• Make sure that fatigue doesn’t set in early in the game, meaning I make fewer mistakes – keeping accuracy and control in my passes later in the game.

• To get back and support the defence even in the latter stages of the game. I will be able to get back to support my defenders when the opposition attack. I also need to be able to keep up with my opposing player, even later in the game.

• Play accurate through balls into our strikers to allow them goal scoring opportunities. I will still be able to make these accurate passes into the box later in the game.