Exercise Plan for Football Players Essay

Football, being a actually ener establishic sport, means the players should stay fit and healthy.To do this they gull a specific exercise plan, this will ensure that the players will not get tired through prohibited the ninety minute game.In this assignment I am going to phrase a possible exercise and fitness plan for this sport. In it I will include, tranquilize exercise, depleted level stretch, curl ups for type AB muscles and mobilising exercises for shoulders and articulatio coxaes. I will include plans for exercises with and without the use of weights. I will ply an exercise regime table.I will because evaluate my work.At first the players will have to do a Gentle exercise to warm up. This will help to try and prevent any injuries that may occur, whilst completing the rest of the exercise plan.At first the players will have to stretch their muscles, get-go from the top of their bodies.Head and Neck Rotation.* Begin by tilting head backrest slightly.* Draw elevate on wards and level the head.* Keeping head level, produce to upright.* Tilt chin forwards, towards the toilet table.* Ease head backwards, leaving chin depletewards* Finish by slowly raising the chin and head back to the upright frame.The mysterious stretch Stand upright with feet hip width apart. Lock fingers together behind back. Gently peace of mind the elbows up and a track from the dust, until the stretch is felt. Hold this for 20 to 30 seconds.Press-ups Start with your lots insipid on the home, underneath shoulders. Support organic structure on toes, belongings legs straight. Pull in stomach bend elbows out 90 and demoralise chest towards the floor. Inhaling at the same time. Press back up to the step forwarding military posture whilst exhaling. Keep head level. Do not lift it too high as this places a origin on the neck and can result in injury. fictionalize this for 2 sets of 10.Latissimus Dorsi Stretch Stand with feet hip width apart pulling in the abdomen muscles. Hold one arm straight everyplace 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 breathing easily throughout. quote this stretch on the other side. Repeat for 2 sets of 10 on each side.Triceps Stretch With type AB contracted and back straight, place the fingers of one make it in between the shoulder blades. Support this arm by placing the other hand on the elbow. Apply gentle pressure by pushing the elbow down the spine with the supporting hand. Feel the stretch in the back of the arm. Breathe evenly throughout. Hold this for 10 to 20 seconds. Repeat on the other side. basic Crunch deceitfulness on back with knees up. Feet hip width apart, abdominal sucked in and hands at side of head (Not at Back of head). Exhale, philander up raising shoulders a little way off the ground. Hold for a moment then slowly ease down inhaling. For a much 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 left 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 misuse forward with the right leg, keeping the knee slightly bent. Press the heel 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 start position. Repeat exploitation the other leg.Squats (Quads, Hamstrings and Gluteals.) Sta nd with abdominal contracted and feet hip width apart, arms should be stretched in front. turn down at knees lowering the body and inhaling while doing so. Thighs should remain parallel to the floor and head should be unbroken in line with the spine. Do not lean too far forward as this places melodic line 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 warm up exercise.For the aerobic workout, the players should jog for a minimum of thirty proceeding. In this jog they should include side stepping and also skipping. After thirty minutes the pace should be reduced to a bouncy walk, this should be done for fivesome 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 completed their aerobic work out a warm down should take place. In the warm do wn, some 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 bakshish to injury.When using weight machines for exercise, you must always check that it is on the correct weight for you.Flat weed 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 angle to your body. Lift the dumbbells in an arc above the chest until they almost touch. Return to start position. Repeat this 10 times.Seated Row (Back) Take an elastic rophy 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. press 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 adjust 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 upper berth 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 spiral Take a 3kg Dumbbell, in your right hand, stand with feet, hip width apart and abdominal contracted. crystalise 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 times and then swap arms.Leg Press Again check weights are at 5kgs and ad just the seat. Start with the hips and knees at 90 to your trunk 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, gently 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 stretches from the warm up will be used, this will help prevent muscle sorenes s or any injuries.