Strength Training

The relationship between the principles of training and physiological adaptations has a significant impact on performance. Many factors need to be addressed in a training program to make it a successful one for a particular athlete and thus improve their performance.

4 20 yard sprints at 60 to 65% effort (if in gym high knees for a minute).

Power lifts uses the majority of large muscle groups to build muscle for strength and speed. The triple extension of a power clean is similar to many activities within soccer, such as running, jumping, and diving to block shots. The snatch and clean exercises are a beneficial to aid in mobility, increase powerful, build lean muscle mass, and even tax the cardiovascular system. Back squats build lower body strength, which helps improve speed. The soccer goalie must be able to have a powerful kick to move the ball to the other side of the field. The deadlift is an exercise for core strength and increase overall power. Bench pressing increases upper body strength, something that soccer goalies need in order to be able to throw the ball with their hands. The power clean is beneficial in athletics as it teaches an athlete’s muscles to react explosively, develops neuromuscular coordination, and improves reaction time. The stronger athletes were able to apply greater amounts of force to the ground, allowing them to sprint at greater velocities.

Due to touch football players’ not needing muscle mass, the aim of these exercises will be to gain strength and muscular endurance to aid the components of fitness of a wing. To do this, I have firstly decided to enroll a weights session into each week, instead of just one per week for the first three weeks. By doing this, there will be no time for reversibility, allowing me to grow stronger and have fitter muscles through progressive overload. I will achieve this by doing two sets for each exercise, one in the low rep range (1-5) to gain strength, and one in the high rep range (20-30) to acquire muscular endurance and cardiovascular endurance. Each two weeks I will progressively add weight to each exercise for overloading.

For this term’s HPE unit, we have learnt about core physiological principles as well as fitness and training concepts, and how this would relate to touch football. This knowledge was then utilised to design, evaluate and modify an individual one week training program (microcycle) to enhance performance in touch football. The task of this assessment is to analyse the training program upon completion, by evaluating its strengths and weaknesses and finally modifying this ‘microcycle’ to rectify any weaknesses that may have be identified.

Athletic trainers are health care professionals who specialize in all of the diagnosis, treatment and prevention of medical conditions involving disabilities, impairment and functional limitations. Developing and implementing rehabilitation programs, recognizing and evaluating injuries and providing emergency care or first aid are a couple of the requirements that these professionals have. They typically collaborate with licensed physicians and other medical professionals, and work with patients and clients of all ages.

When sprinting I should be springing off the next foot during each stride before impact to reduce the time on the ground. Strong, elastic calves are crucial when sprinting to support the additional speed. To quickly change direction I need to have ankle power to quickly change direction and for sprinting, I also need

“(Clark) Cardiorespiratory endurance, muscular endurance, and sprint are all involved in soccer, but the primary nature for that activity is explosive power. It is the most important between all of them since it helps the player to compete the key activities and experience success. Explosive strength refers to an individual’s ability to exert a maximal amount of force in the shortest possible time interval, “it is defined as the rate at which work is performed, thus the product of force and velocity, Power = Force * Velocity. Muscular power is the functional application of both strength and speed movement" (Kenney). In soccer, explosive power features kicking, sprinting and jumping, the majority of this game focuses on those 3 activities, especially the first two.

Implementing cross training modalities as a form of injury prevention is a common practice among endurance runners. Lower extremity injury rates among runners have been observed at rates between 19.4% and 79.3% annually, specifically categorized as chronic overuse injuries (van Gent, et al., 2007; Hoeberigs, J.H., 1992). Additionally, it is suggested that approximately 60% of chronic injuries can be attributed to increasing training volume too suddenly (Hreljac, 2004). It has been thought that multiple different cross training modalities can be a reasonable low-impact substitute of aerobic exercise (Burns, & Lauder, 2001; Lu, Chien and Chen, 2007; Kilding, Scott, and Mullineax, 2007). Many methods of cross training have been used as a substitute to running, including elliptical exercise (EE), deep water running (DWR), swimming, and stationary cycling (Foster et al., 1995; Lu et al., 2007; Pizza et al., 1995; Sozen, 2010). When coaches and rehabilitation specialists prescribe certain forms of cross training, many factors must be considered when deciding which will be most beneficial. The specificity of training principles suggests that relevant activities should be done in order to gain results in the primary activity. Cross training is an activity that is used to improve the performance of one sport by training in an additional one, contrary to what the specificity principle would imply for preferred practices (Kilding, Scott, & Mullineaux, 2007; Masumoto, Bryon, & Mercer,

A person may be training as an athlete for a big competition or someone training for a marathon. They can even just be a young or old individual living a normal life, yet some people may think that athletes are more viable to do strength training than an average person. Although people may have assumptions that athletes are the only ones who use strength training, individuals use muscular strength and endurance in their daily life do to the many benefits there are to it.

Muscular endurance is when a certain muscle group can last a repeated number of exercises for a longer period of time than usual. Muscular endurance trains the muscle to work for a long period of time. The first sign to do for the workout is a warm up. The warm is 2-4 laps around a full gym or a half gym. This allows the temperature of the muscles to get higher meaning the muscles will be warmer allowing the person to stretch and extend the muscle. After the warm up it is required that you have exercises for the activation of the muscles. The activation of the muscles will get the muscles moving and stretching. The jumping jacks are set because they work almost the whole body because you need to move you legs and arms in the process. After 30-45 seconds the student will then switch to wood choppers. This is important because they help incredibly to activate the muscles used in the leg by doing a half-squat to a full squat. Push ups will help to loosen up the should muscles as well

Celebrini et al. (2012) on the other hand, took a different approach and implemented a novel movement strategy, Core-PAC, into a soccer team warm up to see if this would decrease ACL risk factors in adolescent female athletes. Myer et al. (2007) compared high risk versus low risk high school female athletes while they participated in a neuromuscular training program over a 7-week period. Athletes were classified as high risk or low risk based on a logistic regression analysis. This showed that using external knee abduction signified maximal sensitivity and specificity for predicting ACL injury. Logistic regression analysis is a method in statistics that analyzes data where more than one independent variable is used to determine the outcome. In order to determine the differences between high risk and low risk athletes, a mixed design repeated measures ANOVA (cite) was used to show the quantitative data that resulted from this experiment.

American football is one of greatest pastimes and the most popular spectator sport, reaching many households in the US and more than 150 countries when the Super Bowl is played (5). A sport that captivates the family, unites the audience, and supports its homeland, football is a multi-billion-dollar industry. The intention of this paper is to zoom in on the biomechanics of this beloved sport, specifically understanding the importance of the defensive lineman stance as it is critical to the success of a football team. To clarify, while a team could score play after play, if their defense does not hold up the team may still lose and if the offense only has a few successes, but the defense is strong, the team is likely to perform

Strength training exercises should be performed with slow and smooth form concentrating on stability. Performing repetitions slowly throughout the entire range of motion ensures that strength and stability are being challenged appropriately. Often times, we might want to perform exercises quickly rendering exercises ineffective and

Resistance training can enhance running economy through lower limb coordination and co-activation of muscles, by increasing leg stiffness and decreasing stance phase time (Barnes & Kilding, 2015). While heavy resistance training may cause hypertrophy of type IIA and type IIB fibers, it can also induce change in the nervous system. This change allows an increase activation of the working muscles and positive neuromuscular adaptions. Another form of resistance training is plyometric training. Plyometric training allows the body to store and utilize elastic energy more efficiently, resulting in decreased ground contact time (Barnes & Kilding, 2015). Increasing lower limb stiffness allows for a faster transition from the breaking to the propulsive