1. Prep of the Body
OVERVIEW

2. Today and tomorrow we will…
Identify the main content
Create a Prep of the Body mind map
Investigate previous questions
Structure our response to a question
Answer a question with our partner

3. Prep of the Body Mind Map
As we progress through the Prep of the Body overview create a mind map using the key information highlighted.

4. Example Prep of the Body Mind Map

5. Prep of the Body Cycle of Analysis
Reassess
Performance
Develop Identified weakness
Analysis of Identified Weakness
Analysis Of
Overall Performance
Plan long & short term targets
Continue to Develop Identified Weakness
Progress Check
Key Message - Can you tell me what you did at each stage?

6. Key Message - Can you tell me?
Stop – Traffic Light
Phases of training
Name the three phases of training
Explain the purpose of each phase and describe the work carried out
Describe which phase your training was in
Explain why the method of training you chose was appropriate at the preparation phase
Key Message - Can you tell me?

7. Phases of Training
Training can be done at 3 times of the training year in football.
What are the three phases?
Preparation period – Pre season
Competition period – During the season
Transition period – Off season 7

8. Aim of preparation phase
During the preparation phase general fitness work is followed by specific fitness work. As you progress through your programme of work there should be an increase in the intensity of your physical fitness work as the start of the new season approaches. As start of season approaches, training should become more game like. The fitness work during this phase should be specific to the nature of your activity and your role within the activity.

9. Why training methods were appropriate for preparation phase?
Both FARTLEK and INTERVAL training allow us to easily focus on a specific aspect of fitness.
Could easily adjust my programme using overload as my body adapted and increase the intensity of our training programme as the start of the season approaches.
Can ensure that our work is specific to the nature of football and our role within the game.
Working outwith the activity made it easier to monitor my progression and made it easier to focus solely on my physical fitness improvement. This was vital during the early parts of pre season as it was important that my fitness would not continue to make my skill level deteriorate during matches.

10. Types & aspects of fitness
Fitness requirements
Types & aspects of fitness

11. Key Message - Can you tell me?
Stop – Traffic Light
Fitness Requirements
Name the three types of fitness
Name and explain aspects of fitness for each type
Describe the fitness requirements of your position. Three types and appropriate aspects.
Key Message - Can you tell me?

12. Football is a fast fluctuating game involving bouts of intense energy sprints interspersed with periods of low intense walks or jogs.
Furthermore the demands made on cardio respiratory endurance and speed endurance can significantly effect how a performer maintains his/her skill level throughout the 90 minute period.
Time
Performance level 45 90
For effective performance you require a wide repertoire of technical, physical and mental skills
Although all players require a combination of... cardio respiratory endurance, speed endurance, muscular endurance, power, speed, strength and flexibility... the specific fitness requirements of each player will vary dependent on their position and role.

13. Types of Fitness
3 Types of Fitness
Physical
Skill-related
Mental

14. Physical Fitness Physical Fitness CRE Strength Flexibility Speed Local
Muscular
Endurance
Power

15. Physical Fitness – Cardio Respiratory Endurance
Cardio-respiratory endurance is the ability of the heart and lungs to provide the working muscles with oxygenated blood for a prolonged period of time. Poor CRE will result in the player becoming breathless more quickly and unable to keep up with play or maintain a high skill level. Decision making will also be affected and longer rest periods will be needed to aid recovery.
Football Example
Cardio respiratory endurance (CRE) is required to last the full 90 minutes of the game. During the game you will do a lot of work both on and off the ball. You will make repeated runs to support attacks, get into space to receive the ball, make runs with the ball, chase back to defend etc.
The energy required to do this is supplied aerobically, which requires your heart, lungs and blood system to supply oxygen to the working muscles throughout the game. Therefore a high level of CRE delays the onset of fatigue. This means that your work rate stays high you can fulfil your role in the team and you will be able to maintain a high skill level (as fatigue can also affect your control, touch and concentration).

16. Physical Fitness – Speed Endurance
Speed allows the whole body to move quickly e.g. in sprinting. However SPEED ENDURANCE is the ability to do this repeatedly over an extended period of time without a decrease in speed.
Football Example
Speed is required when trying to beat an opponent to a 50/50 ball, to lose defender, to get in to space, to support an attack, to dribble round an opponent or to chase back and close down an attack. If you lack speed then you will be unable to maintain possession of the ball, win it back, or take on your opposite player effectively. This happens continually throughout the game as you repeatedly sprint over varied distances.
Therefore speed endurance is more important because if it is poor you will be unable to maintain sprinting or repeatedly sprint throughout the duration of the game.
The energy required to do this is supplied anaerobically as the aerobic system is too slow to meet the energy demands. These results in lactic acid build up and it is this, which leads to muscle fatigue. Therefore with improved speed endurance (anaerobic endurance) the body can delay the production of lactic acid and tolerate higher concentrations of it thus delaying fatigue.

17. Skill Related Fitness Skill Related Agility Balance Coordination
Timing
Reaction
Time
Movement
anticipation

18. Skill Related Fitness – Agility
Agility is the ability to change the position of the body quickly, precisely and with control. This uses a combination of speed and flexibility. This helps team players dodge their opponents or turn to track back in defence or turn to create space and time to evaluate their options.
Football Example
Agility is required to enable players to quickly change direction, for example when making runs into the penalty box, turning to close down an attack, quickly adjusting to closely mark a player who is trying to lose you or adjusting their upper body to reach a corner kick and head the ball towards the goal.
Attacking players need to use agility to lose defenders and create space, leading to better scoring opportunities and more time on the ball to evaluate their options increasing the chance of them executing skills correctly.

19. Skill Related Fitness – Balance
Balance is the ability to retain the centre of gravity above the base of support when stationary (static balance) or moving (dynamic balance). This helps gymnasts maintain their position and prevents games players from falling over at speed. Muscles work together to keep the body in a balanced position.
Football Example
In football dynamic balance is very important. Players need this because they are moving and adjusting body position constantly when looking for scoring opportunities in the penalty box or trying to mark an opponent closely.
Good balance will help players to keep their shots on target, and to reach and play difficult volley strikes with accuracy - it will also help to maintain possession when a defender tries to push you of the ball.

20. Mental Fitness
Mental
Level of
Arousal
Managing
Emotions
Rehearsal

21. Specific fitness demands of different roles
Position: Midfielder
Fitness Requirements
Cardio Respiratory Endurance- to cope with the high intensity demands of continual movement for the duration of the match
Speed Endurance- to continually make repeated sprints over varied distances
Strength- to hold off strong challenges and win tackles
Agility- to create gaps, move quickly into space and turn quickly with the ball to change direction
Determination- to continually work hard in defence and attack throughout the game.

22. Mental Fitness – Level of Arousal
Level of arousal is the level of excitement, stress, nervousness and aggression as you get prepared to participate in an activity. Arousal levels can peak too high or dip too low.
Level of arousal can be described as how focussed, alert or laidback /relaxed or stressed a sports person is when performing.
If a performer is too laidback or not focussed their lack of arousal and limited motivation will lead to a poor performance.
If a performer is over anxious / motivated and tense their stress levels will be too high and this will also lead to a poor performance.
Level of arousal is like a glass of water. If there is too little water in the glass it is not full enough to quench your thirst. If there is too much water the glass will over flow and makes a mess.

23. Mental Fitness – Level of Arousal
If Level of arousal is to low performance will be poor because you want work to get into space to receive a pass or wont be motivated to track back and help protect defence. A low level of motivation will lead to a laid back can’t be bothered attitude. On the other hand is performer is overly motivated or anxious they will run around everywhere and be out of position, by trying to do to much your physical fitness will drop. You are also likely to lunge into challenges giving away free kicks and possibly picking up a booking.

24. Explain that football is a fast fluctuating game.
Q. Choose an activity. Describe in detail the specific fitness requirements to successfully play your role within the chosen activity.
Structure of Answer
Name activity, choose position, explain your role and responsibilities.
Explain that football is a fast fluctuating game.
To perform effectively you require three types of fitness, these are…………….
Name the main aspects of physical fitness required. Give a definition for each aspect of fitness e.g. Speed Endurance is the ability to...
For each aspect of fitness give practical examples of when you have required them to perform your role successfully – consider the responsibilities of your role.
Name the main aspect of skill related fitness required. Give a definition of this aspect of fitness e.g. Agility is the ability to...
Give practical examples of how agility helped you perform your role successfully.
Name the main aspects of mental fitness required. Give a definition of each aspect of fitness.
Give practical examples of how aspects were required to perform your role successfully. 24

25. Mental Fitness – Level of Arousal
Level of arousal is the level of excitement, stress, nervousness and aggression as you get prepared to participate in an activity. Arousal levels can peak too high or dip too low.
Level of arousal can be described as how focussed, alert or laidback /relaxed or stressed a sports person is when performing.
If a performer is too laidback or not focussed their lack of arousal and limited motivation will lead to a poor performance.
If a performer is over anxious / motivated and tense their stress levels will be too high and this will also lead to a poor performance.
Level of arousal is like a glass of water. If there is too little water in the glass it is not full enough to quench your thirst. If there is too much water the glass will over flow and makes a mess.

26. Mental Fitness – Level of Arousal
If Level of arousal is to low performance will be poor because you want work to get into space to receive a pass or wont be motivated to track back and help protect defence. A low level of motivation will lead to a laid back can’t be bothered attitude. On the other hand is performer is overly motivated or anxious they will run around everywhere and be out of position, by trying to do to much your physical fitness will drop. You are also likely to lunge into challenges giving away free kicks and possibly picking up a booking.

27. Mental Fitness – Managing Emotions
Managing your emotions is controlling your feelings in demanding situations. For example, if you are taking a penalty in football there are considerable pressures on you to score. You need to focus on what you are going to do, be positive about taking the penalty and not become easily distracted. Becoming over-anxious about taking the kick can result in a poorly taken penalty. Managing emotions is also important when you perform in a team or group. For example, it is important to keep upir shape as part of a team. You need to listen to others and be ready as part of a team/group. This requires constant discipline to avoid conflict. It is important to be aggressive so that you don't back out of tackles, but it is important to control your emotions. You don't want to get too wound up, put in dangerous tackles, retaliate too strongly, or argue with the referee's decisions and get booked for dissent. It is also important to remain positive and not be too hard on yourself if you make a mistake, as this can get you down and lead to a drop in performance

28. Assessing Performance
Gathering general and focused data

29. Key Message - Can you tell me?
Stop – Traffic Light
Assessing Performance
How you gathered both general and focussed data
What you discovered from the data gathered
Why the methods used / data gathered is considered to be valid
The benefits of standardised testing
Key Message - Can you tell me?

30. Testing physical fitness
After naming the specific aspects of physical fitness required for your position it was important to test your level of fitness.
There are two ways of doing this
Within the activity – General Data
Out-with the activity – Specific Data
Test Fitness
Football
Physical
Fitness
Specific
Position
Aspects of
fitness
Within
Activity
Outwith

31. Right Midfield Central Midfield
Decrease in number of sprints
Slight decrease in number of mid pace runs
Increase in number of jogs
Central Midfield
Decrease in number of jogs, mid pace runs
Increase in number of walks and sprints
General Data Collection
TROS
Within the game
Right Midfielder
Speed Endurance
Centre Midfielder
Cardio Respiratory Endurance
CRE
10, 25, 50 sprint tests
Standardised Tests
KHS Derived speed endurance test
Standardised tests
Multi Stage fitness test
12 Minute cooper Run 31

32. Time related observation schedule
Movement Analysis
General Analysis
Video recorded my performance in an 11v11 game of football against a team of similar ability….
I used this video to complete a movement analysis, time related observation schedule (TROS)…..
This analysed how often I walked, jogged, mid paced run and sprinted throughout the game.
The observations were broken down into 5 minute sections this allowed me to analyse…
The observation schedule looked like…
From the TROS I can see that…

33. Method of data collection Brief description of method
WHY appropriate
Video recording
Performer video recorded during a performance
Slow motion, paused, replay,
Accurate and detailed
Visual evidence
Permanent record
Recorded during game
Doesn’t alter game
Didn’t alter performer
Observation Schedule
Time related observation schedule used.
Completed using tally marks to assess how fitness altered over a game.
Fitness assessed in 5 minute intervals focussing on walking, jogging, mid pace runs and sprints
Completed using video recording to ensure accurate date
Easy to complete
Easy to interpret, easily identify strengths & weaknesses
Fitness pattern easily identifiable
Focusses on movements from activity
Compared to later data to retest

34. Multi stage fitness test
Test for Cardio Respiratory Endurance (CRE) 20m Test is a maximal test This means the test will get progressively harder (faster until you cannot continue) Each level lasts approximately 1 minute Each time a ‘bleep’ sounds you must run one 20m shuttle one foot must cross the line each time When an athlete does not cross the line before the beep on two consecutive lines, the test is over Your score can then be recorded and compared to a VO2 max table / national average

35. 12 Minute Cooper Run
25m
Test for Cardio Respiratory Endurance Continuous test, requires you to run continuously at your own pace for 12minutes. Set out six cones in a hexagon 25m apart. Record total number of laps and cones completed in 12 minutes. Standardised test compare your results to national averages to assess your level of fitness.

36. KHS derived Speed Endurance Test
10m
3 x (10 x 10m) 1 min rest
Tests speed endurance. Two cones placed 10m apart. Complete 10 shuttles at top speed. Rest for one minute and then repeat the test another two times. Add the three times together and calculate your average time.

37. 10m-25m-50m
50m
25m
10m
Test for Speed
Standardised test compare your results to national averages to assess your level of fitness
Set out cones 10m – 25m – 50m apart.
Rolling start, so start stop clock when cross start line
To ensure accuracy of results complete each of the above distances three times and calculate your average time for each distance.

38. Why using standardised tests is appropriate
Each test is specific to a particular aspect of fitness
Tests are widely recognised
Knowledge of activity doesn’t influence performance in test.
Unlike actual game no variables that you can’t control.
Norms are established
Provide a permanent record, therefore can be repeated and compared
Compare to elite performer
Raw quantitative data. Measure and compare scores with retest data.
Identify strengths and weaknesses
Can set targets
Raw scores can be used to set intensity in week 1+2 of training programme

39. Why it’s important to gather information about your fitness.

40. Identifying strengths and weaknesses
Target sets your development needs
Data forms basis of your Training programme. Allows you to set the initial intensity of your first two week micro-cycle, therefore making the work specific to your current level of ability and most likely to produce improvement / adaptation
General data gathered on whole performance within the game through Time Related Observation Schedule (TROS)
Identified my role specific weakness as my CRE / SE as I was... (Describe the data). This aspect of fitness is important because...
This data is a permanent record of my game based fitness and will allow me to draw comparisons with my abilities at the end of the preparation period of training
The specific analysis of my performance was done through standardised tests outwith the game.
I used the specific analysis, i.e. my standardised tests to also monitor my progression as I undertook a 6 week training programme to improve my CRE / SE
Although the standardised tests are outwith the activity, they were easy to replicate after each two week micro-cycle to monitor my progression and ensured valid and reliable data was obtained.

41. Types of Training

42. Key Message - Can you tell me?
Stop – Traffic Light
Types of Training
The type of training you used to develop aspect of fitness
Describe what interval/fartlek training is (not your session)
Describe how you used interval/fartlek training – give examples from your programme of work
Explain the benefits of interval training - i.e. why did you use it.
Describe your six week programme of work
Describe a training session (One individual session)
Key Message - Can you tell me?

43. Types of Training... Continuous Training Fartlek Training
Circuit Training Weight Training
Interval Training Flexibility Training
Structure of Answer
Describe what interval/fartlek training is (not your session)
Describe how you used interval/fartlek training – give examples from your programme of work
Explain the benefits of interval training - i.e. why did you use it. 43

44. Definition of Methods of Training
The term fartlek is Swedish for - ‘speed play.’ Fartlek training involves continuously working for a period of time. Within this time the intensity at which you works varies.
Usually it involves continuously running with short sprint bursts followed by a slower recovery and then more continuous paced running. However any exercise which allows you to work at differing intensities can be used i.e. cycling, swimming
Interval training involves working for a period of time or completing a set amount of work – resting - then working again. Any form of exercise that allows a work to rest ratio to be easily calculated can be used.

45. (Describe what fartlek training is)
Fartlek training involves continuously working for a period of time. Within this time the intensity at which you works varies. Usually it involves continuously running with short sprint bursts followed by a slower recovery and then more continuous paced running.
(Describe how you used fartlek training)
As a central midfielder I used fartlek training to improve my cardio respiratory endurance. My programme of work required me to run continuously for a specific period of time. Within this time the intensity at which I ran altered every 20m. I would either sprint – jog or walk.
My first set of work was 3x6minutes 40 seconds rest 70% - 75% of max HR, (10s pulse of 24/25).
In this six minutes I had to continuously repeat the circuit below. After the 6 minutes were up, I would rest for 40s and check my 10s pulse count to ensure I was working at the correct intensity. The repeat another two times.
Jog
Walk
Sprint

46. Benefits of Fartlek training...
Fartlek is easily adaptable to suit:
Your level of fitness
Activity
Position
Example: a defender may have more walking and jogging with occasional sprints in comparison with a midfielder who would have more jogging and mid-paced running with occasional sprinting and walking.
Easily linked to cardio training zone, so easy to monitor if you are working at the correct intensity by taking a pulse count
Develops aerobic fitness from continuous running and anaerobic fitness from short sprints.
Fartlek can easily be progressively overloaded.
Frequency – increases the number of sessions
Duration – increase the time each run lasts for
Intensity – take out some walks and jogs or take out jogs and add more sprints 46

47. Benefits of Fartlek training...
Work out-with the activity:
Focus is specifically on improving fitness, footballing ability doesn’t impact on improvements
Sessions are specifically tailored to me
Don’t need a great deal of equipment, markers and a stop watch
Don’t require any teammates for training to take place
If injured, sessions can be easily adapted
Appropriate for the preparation phase as initial fartlek sessions focus on general CRE improvement. Sessions gradually become more specific over the weeks as there will be an increase in the intensity of physical fitness work. 47

48. Why each method is appropriate at preparation phase?
Both FARTLEK and INTERVAL training allow us to easily focus on a specific aspect of fitness.
Could easily adjust my programme using overload as my body adapted and increase the intensity of our training programme as the start of the season approaches.
Can ensure that our work is specific to the nature of football and our role within the game.
Working outwith the activity made it easier to monitor my progression and made it easier to focus solely on my physical fitness improvement. This was vital during the early parts of pre season as it was important that my fitness would not continue to make my skill level deteriorate during matches.

49. Principles of Training
Applying Progressive Overload

50. Key Message - Can you tell me?
Stop – Traffic Light
Principles of Training
How you used the principles of training to design a training programme
Explain how you ensured your programme was specific to position and ability.
Describe your six week training programme
How you progressively overloaded your training programme to ensure performance continued to improve and didn’t plateau
How you monitored your training and why it was important to do so.
Key Message - Can you tell me?

51. Introduction to Principles of Training
Training should be matched to an individual's needs. By using the Principles of training as a framework we can plan a personal training programme that uses scientific principles to improve performance. A successful training programme will meet individual needs which are personal fitness needs based on fitness level and the sport for which we are training. Getting the best out of your training requires planning. The best training programmes are built on principles of:
Specificity
Progression
Overload
Reversibility
Rest
Tedium
= SPORRT

52. Principles of Training
Specificity
Training must be matched to the needs and demands of the activity.
It must also be specific to the individual in terms of initial fitness levels and their strengths and weaknesses.
Progression
Start slowly and gradually increase the amount of exercise and keep overloading.
It is important not to progress too quickly as you may risk injury or over train.
Overload
Fitness can only be improved by training more than you normally do (overloading).
You must work harder to allow your body to adapt and improve.
Performance will plateau without overloading
Reversibility
Any adaptation that takes place as a result of training will be reversed when you stop training.
If you take a break or don't train often enough you will lose fitness.
Rest
It is important to have rest in your programme to allow your body to recover. This could include rest between sets or complete rest days.
Tedium
Using a variety of training methods (or exercises) relieves tedium and avoids boredom in training.

53. Introduction to Principles of Training
You can also use the SDFIO acronym to help remember the key things to consider when tailoring programmes for your individual sporting goals. It stands for: Specific Duration Frequency Intensity Overload

54. Applying Progressive Overload
Fartlek training can be progressively overloaded by.
Increasing the number of sessions (Frequency).
Exercising harder by taking out some walking and adding more jogging or replacing jogging with more sprints (Intensity)
Exercising harder by working at a higher % of max heart rate (Intensity)
Increasing the time each run lasts for (Duration).
Interval training can be progressively overloaded by.
Increasing the number of sessions in a week (Frequency)
Exercising harder by working harder/increasing the intensity of my runs or decreasing the rest intervals (Intensity).
Increasing the number of repetitions/number of runs (Duration)

55. How did we monitor your progress?
Interim testing
Training Diary
Benefits of these... 55

56. How did we monitor your progress?56

57. Benefits of Monitoring your training
It let me check to see if my training method was appropriate and set at the correct level
I was able to check my current level against my last set of results to track my progression
This would tell me if my intensity levels were set correctly
I compared my first set of test results…
With my second set of test results… this shows that the overload I have undertaken in my training programme has worked and as the weeks progress we are improving my CRE / SE
I was able to get internal feedback by how I felt during my pre season training programme and pre season games.
I felt progressively overloading my programme allowed me to monitor the small developments in my fitness as I worked towards my overall goal – motivating 57

58. Benefits of Monitoring your training (contd)
To keep track of both the work I completed and how I intrinsically felt I keep a training diary
This at times allowed me to see over the micro cycle of a week how I felt and tracked my progression towards the next part of the training year- the start of the session
To ensure my overload was progressive and set on my current level, I used the data from my interim testing to guide the levels/degree of overload in my programme in the coming weeks
This ensured I was progressing smoothly as training was based on my current level of ability and attainment. Ensuring the principal of specificity was maintained

59. Reassessing Performance
Evaluating programme of work

60. Key Message - Can you tell me?
Stop – Traffic Light
Reassessing Performance
Why it is important to re-test
Explain how you reassessed performance at end of 6 week training programme
What you discovered from data gathered (both focussed and specific)
How your overall football performance improved on completion of your six week training programme
A future development need and how you would plan to develop it.
Key Message - Can you tell me?

61. Reassessing Performance - Key Content
Introduction
Re-tested every two weeks to monitor
Interim test I used was …………………….. (Do not describe test)
At end of 6 weeks repeated all initial tests and compared for improvement
Why is it important to re-test
Assess overall progress
Have I improved YES/NO
Identify future development need
Targets for competition phase
Explain how you reassessed performance
Recompleted initial tests, both general and focussed (Do not describe test unless asked)
Repeated focussed tests to see if CRE had improved
Know data is valid and can make comparison as tests are standardised tests and repeated under same conditions
TROS more difficult as an open environment, played a team of similar ability and kept conditions as similar as possible 61

62. Reassessing Performance – Key Content
What you discovered from data gathered
Specific data – Discuss CRE improvements
Multi Stage fitness test
Higher level – make comparison with initial test
Increased VO2 max – explain what this means
Comparison with National Averages
12 Minute Cooper Run
Increased number of laps – make comparison with initial test
Increased distance covered
General data – Discuss changes
Explain changes in spread/location of ticks
What is the most noticeable change:
increase in number of jogs & mid pace runs in later stages of games compared with initial TROS
Decrease in number of walks compared with initial TROS
Comments are more positive in later stages of games than initial TROS 62

63. Reassessing Performance – Key Content
How overall football performance improved see group task for examples
Explain what can you now do as a result of improved fitness
How does it impact on skill level
How does it impact on mental fitness
How does it impact on team
A future development need
Target for Competition phase is………………
Target should be identifiable from comments in TROS 63