1. INT 2 PE Preparation of the Body Lecture 1 – Performance Requirements/Physical, Skill Related and Mental Fitness

2. Preparation of the Body Football is a fast and fluctuating game involving bursts of intense effort interspersed with periods of low intensity Football is a fast and fluctuating game involving bursts of intense effort interspersed with periods of low intensity Performance Requirements Performance Requirements -running, kicking, shooting, dribbling and controlling the ball at speed -Chasing back to defend -Tackling, marking and denying space -Getting in to open space to receive the ball -Getting in behind the opposition defence -Changing direction at speed -Supporting team mates -Holding off defenders and keeping possession

3. Physical Fitness Football, therefore, has the following specific, physical fitness demands: 1. Cardiorespiratory endurance: This is connected with aerobic fitness. It is the ability of the player to last the duration of the game whilst maintaining high levels of skill, concentration and ability to perform all the performance requirements already stated. Aerobic fitness will also allow players to recover quicker after periods of intense effort. 2. Speed or speed endurance: Speed is the ability of a player to move their whole body quickly over a specific distance. Speed endurance is required to make repeated sprints. 3. Explosive speed or acceleration: This is the ability to get off the mark quickly which is important for short sprints to beat an opponent to the ball or get free for a pass 4. Strength: This is the maximum force that can be produced by a muscle or group of muscles in a single contraction; important for keeping possession of the ball, holding off defenders and competing in the air 5. Strength + Speed = Power : Which is required for any fast action that requires strength i.e. jumping

4. Skill Related Fitness Skill related aspects of fitness are closely related to physical aspects of fitness and can be developed in a similar way Skill related aspects of fitness are closely related to physical aspects of fitness and can be developed in a similar way The following are skill related aspects of fitness the are important in football: 1. Agility: the ability to change direction quickly whilst maintaining speed and balance. It is required in football since the game is unpredictable and open in nature. Players will have to change direction to react to team-mates and oppositions movements, quickly dodge tackles and move in and out of spaces 2. Balance: in football is the ability to maintain control of body during movement. Required to perform the skills of the game accurately. 3. Coordination: is the ability to perform controlled and accurate motor tasks. Needed to skilfully control the ball and to dribble in tight confrontational situations demanding different body movement and touch skills 4. Reaction Time: is the ability to quickly react to a stimulus e.g. the flight of the ball. If players fail to react quickly, possession of the ball is lost 5. Timing: is the ability to perform skills with accuracy at appropriate time and with appropriate weight. Players have to skilfully time a pass so that the ball may be delivered accurately to a team-mate.

5. Mental Aspects of Fitness Mental aspects of fitness are concerned with a players ability to manage their own emotions and cope with the challenges of performance. Mental aspects of fitness are concerned with a players ability to manage their own emotions and cope with the challenges of performance. The following are important mental aspects of fitness for football The following are important mental aspects of fitness for football 1. Determination: players must be determined to win challenges and to compete with others 2. Motivation: this is the players desire to succeed which encourages a positive attitude to win. This can have a positive effect on the rest of the team 3. Concentration: This allows the player to remain focused and shut out external distractions i.e. the crowd 4. Level of Arousal: This is linked to how interested you are, at any given time, and can depend of factors such as stress and fatigue. 5. Stress Management: is very important for successful performance in football. You must be able to control anxiety and outside pressure in order to maintain concentration. Players can develop techniques to focus on performance only and way from things that distract. These include goal setting, mental imagery/rehearsal, relaxation techniques and self talk

6. Role Specific Fitness Depending on what role you play within the team, you will require different aspects of physical, skill related and mental aspects of fitness to different extents. Depending on what role you play within the team, you will require different aspects of physical, skill related and mental aspects of fitness to different extents. In the practical sessions, we have been focusing on the role of a central midfielder/wing back. In the practical sessions, we have been focusing on the role of a central midfielder/wing back. Take each of these positions, and list which aspects of fitness would be most important and the reasons why. Take each of these positions, and list which aspects of fitness would be most important and the reasons why.

7. Role Specific Fitness Wing Back: -Performance requirements -Providing support in attack and defence from a wide position -Overlapping runs in attack -Crossing -Always being available as a passing option -tracking opponents runs -denying space to opposition wide players Which physical, skill related and mental aspects of fitness are required for this position?

8. Role Specific Fitness Central Midfielder: Central Midfielder: -Performance requirements -Providing support for attackers and defenders from a central position -Tracking opponents runs -denying space for opponents -Being available as a passing option -Runs from deep into attacking positions -Winning second balls Which Physical, Skill Related and mental aspects of fitness are required for this role?