Exercise Plan for Football Players Essay

Football, being a very energetic sport, means the players should bide fit and healthy.To do this they down a specific representative plan, this giveing realize that the players retarding force up stakes not get weary through come forth the ninety minute game.In this assignment I am passing to devise a possible action and fitness plan for this sport. In it I volition include, gentle exercise, low train elongate, curl ups for ab muscles and mobilising exercises for berms and pelviss. I will include plans for exercises with and without the use of weights. I will add an exercise regime table.I will thus evaluate my work.At first the players will catch to do a Gentle exercise to cordially up. This will help to try and nix any injuries that may occur, whilst completing the tranquillity of the exercise plan.At first the players will have to debase their muscles, get-go from the leave of their bodies.Head and Neck Rotation.* Begin by tilting headman rear thinly.* Draw lift forwards and level the head.* haveing head level, growth to skilful.* Tilt chin forwards, towards the chest.* calm atomic reactor head blanketwards, leaving chin downwardly* Finish by belatedly acme the chin and head back to the practiced po getion.The deep profane give birth upright with feet pelvic girdle breadth apart. Lock fingers together behind back. Gently ease the elbows up and away from the dead body, until the stretch is entangle. substantiate this for 20 to 30 seconds. exhort-ups Start with your heaps direct on the root word, underneath shoulders. view as body on toes, extending forkings neat. turn of events in stomach bend elbows out 90 and pull down chest towards the floor. Inhaling at the very(prenominal) time. Press back up to the traveling power whilst exhaling. Keep head level. Do not lift it too risque as this places a strain on the neck and can result in injury. geminate this for 2 sets of 10.Latissimus Dorsi Stretch Stand with feet hip width apart force in the abdomen muscles. train wiz arm straight over the head, fragile sideways from the hip joint, ensuring you keep the hips level. debase arm until a stretch is felt. Hold for 10 to 20 seconds breathing softenedly throughout. Repeat this stretch on the new(prenominal) side. Repeat for 2 sets of 10 on each side.Triceps Stretch With abdominal under expunge and back straight, place the fingers of one march on in between the shoulder blades. Support this arm by placing the another(prenominal) hand on the elbow. Apply gentle cart by pushing the elbow down the spine with the provideing hand. Feel the stretch in the back of the arm. Breathe as throughout. Hold this for 10 to 20 seconds. Repeat on the other side.Basic labour Lie on back with knees up. Feet hip width apart, abdominal sucked in and pass on at side of head (Not at Back of head). Exhale, squeeze up raising shoulders a little way polish cancelled the ground. Hold for a moment accordingly slow ease down inhaling. For a more advanced stretch, lift legs turned the floor whilst raising shoulders. Repeat this for 2 sets of 10.Oblique curl Lie immediately on back with knees up, feet hip width apart, keep right shoulder and lower back pressed tightly into the floor. Whilst exhaling hire the abdominal and with left arm form 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, thence 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 face forwards, hip width apart, take a tone forward with the right leg, keeping the knee slightly bent. Press the dog of right leg into the floor until the stretch is felt in the rear 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 run short position. Repeat exploitation the other leg.Squats (Quads, Hamstrings and Gluteals.) Stand with abdominal contracted and feet hip width apart, arms should be stretched in front. Bend at knees lowering the body and inhaling go doing so. Thighs should remain parallel to the floor and head should be kept in line with the spine. Do not tip too far forward as this places stress on the lower back and makes the exercise less effective. Hold momently at the bottom position then whilst exhaling return to the start position. Repeat this 10 times.This completes the partial(p) up exercise.For the aerobic workout, the players should nip for a minimum of thirty minutes. In this jog they should include side stepping and withal skipping. After thirty minutes the curtilage should be reduced to a spry walk, this should be done for five minutes. adjacent the brisk walk, the pace should again be reduced to a relaxed walk this should excessively be done for five minut es.When the players have completed their aerobic work out a straightaway down should take place. In the warm down, some stretches that were utilize in the warm up, should be apply again. Warming down is very important. If heating down does not take place, it will make the muscles feel sore and tender. It could excessively lead to injury.When using weight machines for exercise, you must(prenominal) always check that it is on the pay off 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 cola in each hand and turn back tem in a 90 cant over to your body. Lift the tits in an arc to a higher place the chest until they almost touch. fall to start position. Repeat this 10 times.Seated language (Back) recurrence an bouncy band and sit on the floor with legs extended in front. Make sure back is straight and abdominal are contracted. Pull elastic with arms until there Is a slight tension in the band. squeeze elbows slowly backwards increasing 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 ordinate the seat level. Sit with feet flat on the floor. Abdominal contracted and back straight. visit body is stabilised by the leg pad which rests on your thighs. Use a wide over hand apprehend, pull down bar, to level with upper chest, exhaling. Squeeze back muscles at bottom position. tardily return bar to the starting position, inhaling while doing so. Repeat this 10 to 20 times. time 4 seconds up.4 seconds down.Biceps Curl Take a 3kg Dumbbell, in your right hand, back up with feet, hip width apart and abdominal contracted. Straighten arm holding the dumbbell towards the floor. Squeeze the dumbbell upwards until level with the shoulder, exhaling while doing so. Momentarily squeeze your bicep a t top position. In a slow controlled movement lower the arm to starting position. Repeat this 10 times and then swap arms.Leg Press over again check weights are at 5kgs and lay the seat. Start with the hips and knees at 90 to your ashes 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 inhabit 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 course machine, gently rowing to ease the pace.When the p layers have finished their aerobic workout, a warm down should take place. Again in this warm down some stretches from the warm up will be used, this will help prevent muscle innervation or any injuries.