Kritanat (PJ) Karoonyavanich

Training Session
I chose football for my sport. NO CIRCUIT TRAINING (NO DRILLS WITH PEOPLE GOING AROUND) Example Schedule: Ideas: Sprinting Kicking ball drills Jogging Football Skills drill

Introduction to Football Football is a widely known team sport. It is the world's most popular sport and is played throughout every country. To achieve success in football, an athlete must be developed in various energy systems and fitness components depending on the position they play on the field. For example, a striker doesn't need to move often, but when he does, he does with great speed. Thus, the creatine phosphate system (ATP) is ideal for this position. However, the lactic acid system is demanded for every football player, the amount demanded is dependant on the position of the player also. For fitness components, all football players need coordination. Coordination is for passing the ball because the eyes and head need to be up to see players on the same team, while the foot has to kick the ball to pass it through. This is especially important when striking through defence, because your eyes have to keep on the enemy defender's moves, while your pass has to be straight and accurate.

Training Sessions:

Training Session 1 = 1 Hour total time Exercise Jogging Agility Course with small rests after Training Components Energy System Training Method Warm up Interval Time 10 minutes 10 minutes
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Cardio-vascular Aerobic endurance System Speed, Agility ATP-PC

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each completion Passing the ball to each other Stretching muscles Rest (small water break) Heading the ball Practice (one person throws a ball to another person for him to head it back, repeat and change throwers)

Training Coordination Flexibility

Aerobic System Aerobic system

Continuous Training Flexibility Training -

10 minutes 5 minutes 2 minutes 5 minutes

Muscular Power, Coordination

Lactic Acid

Continuous

Sprinting (50m laps, with 30 second Speed rests between each lap) Rest (Full water Break) Shooting practice Jogging Coordination

ATP-PC

Interval Training

3 minutes 5 minutes

Lactic Acid

Interval training Warm Down

5 minutes 5 minutes

Cardio-vascular Aerobic endurance

Training Session 2 = 1 Hour total time

Exercise Stretching exercise Reaction Test (One person throws a ball while the other person catches the ball from the side) Small rest Positional Training: Goalkeeper: Diving practice and shot block practice Defender: Tackling and clearing practice

Training Components Flexibility Speed, Reaction time

Energy System Aerobic System ATP-PC

Training Method Warm up Interval Training

Time 5 minutes 10 minutes

Interval Training 30 minutes

Varies: Mainly Speed, Power, Endurance

Lactic Acid

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Midfielder: Positional and Tactical training + Passing training Striker: Sprinting and shot practice

Rest (Full water break)

Jogging

Aerobic Warm down

5 minutes 10 minutes

Muscular endurance

Training Session 3 = 1 Hour total time Exercise Jogging Sprinting Sit-ups Rest (small water break) Stretching Sprinting (50m laps, with 30 second rests between each lap) Rest (Full water Break) Passing and kicking practice with the ball Jogging Coordination Cardio-vascular endurance Lactic Acid Aerobic Interval training Warm Down Flexibility Speed Aerobic ATP-PC Continuous Plyometric Training Training Components Cardio-vascular endurance Speed Power Energy System Aerobic System ATP-PC Lactic Acid Training Method Warm up Plyometric training Interval Training Time 5 minutes 2 minutes 10 minutes 3 minutes 5 minutes 5 minutes

5 minutes 20 minutes 5 minutes

Justification: Each of these training sessions take on a different approach to training. Training session 1 focuses on balanced training throughout everyone, session 2 is for more gameplay practice, and doing training exercises entirely related to the game of football. The final training session is purely created of intense activities with a lot of rests and breaks.

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Kritanat (PJ) Karoonyavanich

If all of these training sessions were done in succession, then the player would be receiving balanced training, gameplay skills, and intense training all in one go, which is what every professional sports player needs to perform well in a match. The main energy system for football players is the lactic acid system, as it involves short bursts of energy over a long period. This suits football players because an average football game lasts 90 minutes, and a football player has to be able to last that long.

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