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    Fitness Training Program-MiaF

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    MiaFernstrom
    Mia Fernstrom created a soccer fitness training program consisting of 3 orders of exercises. Order 1 focuses on jogging, sprinting, circuit training going up and down stairs, and suicides. Order 2 adds pushups and slalom running. Order 3 includes slalom running, suicides, running ladders, sprint lateral shuffling, and penalty shot runs. The program emphasizes alternating between jogging and sprinting to mimic the demands of soccer and improves agility, speed, and cardiovascular endurance. Each session begins with a low-intensity warmup of jogging and stretching for injury prevention.

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    Fitness Training Program-MiaF

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    MiaFernstrom
    441 views5 pages
    Mia Fernstrom created a soccer fitness training program consisting of 3 orders of exercises. Order 1 focuses on jogging, sprinting, circuit training going up and down stairs, and suicides. Order 2 adds pushups and slalom running. Order 3 includes slalom running, suicides, running ladders, sprint lateral shuffling, and penalty shot runs. The program emphasizes alternating between jogging and sprinting to mimic the demands of soccer and improves agility, speed, and cardiovascular endurance. Each session begins with a low-intensity warmup of jogging and stretching for injury prevention.

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    Mia Fernstrom created a soccer fitness training program consisting of 3 orders of exercises. Order 1 focuses on jogging, sprinting, circuit training going up and down stairs, and suicides. Order 2 adds pushups and slalom running. Order 3 includes slalom running, suicides, running ladders, sprint lateral shuffling, and penalty shot runs. The program emphasizes alternating between jogging and sprinting to mimic the demands of soccer and improves agility, speed, and cardiovascular endurance. Each session begins with a low-intensity warmup of jogging and stretching for injury prevention.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    441 views5 pages

    Fitness Training Program-MiaF

    Uploaded by

    MiaFernstrom
    Mia Fernstrom created a soccer fitness training program consisting of 3 orders of exercises. Order 1 focuses on jogging, sprinting, circuit training going up and down stairs, and suicides. Order 2 adds pushups and slalom running. Order 3 includes slalom running, suicides, running ladders, sprint lateral shuffling, and penalty shot runs. The program emphasizes alternating between jogging and sprinting to mimic the demands of soccer and improves agility, speed, and cardiovascular endurance. Each session begins with a low-intensity warmup of jogging and stretching for injury prevention.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    The training program focuses on exercises that involve fast switching between jogging and sprinting to simulate the movements in soccer. It also includes circuits and intervals to work on various components of fitness like agility, speed, and cardiovascular endurance.

    The training program consists of exercises like continuous running, sprints, suicides, lateral shuffling, and penalty shot runs that involve switching between jogging and sprinting.

    The justification provided for the structure is that in soccer there is a lot of jogging punctuated by sudden sprints to get the ball and pass other players. Switching regularly between jogging and sprinting helps increase agility, speed, and cardiovascular endurance.

    Mia Fernstrom 11E

    Fitness Training Program Chosen sport: Soccer


    1. Orde r Exercise Time Energy Trainin Systems g Metho d Component s of Fitness Intensit y

    Jogging back and forth while stretching body (warmup)

    7 min

    Aerobic, interval Cardio muscle vascular glycogen endurance flexibility

    Low intensity

    Rest 2 Continuous running up and down stairs

    2 minute 3 set of 5 minutes Repeat twice Total: 10 min 2 minutes 15min Aerobic, Circuit With 30 muscle seconds glycogen rest betwee n each rep Muscular Endurance Medium intensity Aerobic, interva Cardio Muscle l vascular Glycoge endurance n Mediu m intensity

    Rest 3 Jog and Sprint

    Sprint through the first six diagonal cones, jog through to the next cone, sprint all the way down to the last cone. Rest 4 Suicides 2 minutes 4 sets of Aerobic, Interva Agility 30 muscle l seconds glycogen Total: 2 min Medium intensity

    Mia Fernstrom 11E

    Rest 5 Sprint lateral shuffle

    2 minutes 10 min Aerobic, muscle glycogen Circuit Agility, speed Medium intensity

    Sprint to the first cone and side step to the third one Rest 6 Continuous running up and down stairs 2 min 3 set of Aerobic, interval Cardio 5 muscle vascular minutes glycogen endurance repeat twice Total: 10 min 3 min Medium intensity

    Rest

    Mia Fernstrom 11E 2. Order 1 Exercise Jogging back and forth while stretching body (warmup) Time 7 min Energy Systems Aerobic, muscle glycogen Training Method interval Component of Fitness Cardio vascular endurance flexibility Intensity Low intensity

    Rest 2 Push ups

    2 min 5 min Anaerobic, Resistan ATP, CP, ce Muscle glycogen Muscular power, muscular strength Medium Intensity

    Rest 3 Jog and Sprint

    1 min 15min Aerobic, With muscle 30 glycogen second s rest betwee n each rep Circuit Muscular Endurance Medium intensity

    Sprint through the first six diagonal cones, jog through to the next cone, sprint all the way down to the last cone. Rest 4 Continuous running up and down stairs 2 min 3 set of Aerobic, 5 muscle minute glycogen s Repeat twice Total: 10 min 2 min 15 min Aerobic, with 1 muscle min glycogen rest betwee Circuit Muscular Endurance Medium intensity Interval Cardio vascular endurance Medium intensity

    Rest 5 Slalom Run

    Mia Fernstrom 11E

    n each 2 reps

    Following the arrows, sprint for the yellow lines, and jog for the white lines Rest 1 min

    3. Orde r Exercise Time Energy Systems Trainin g Metho d Componen Intensity t of Fitness

    Jogging back and forth while stretching body (warmup)

    6 min

    Aerobic, interval Cardio muscle vascular glycogen endurance flexibility

    Low intensity

    Rest 2 Slalom Run

    2 min 15 min Aerobic, Interval Muscular with 1 muscle Endurance min rest glycogen betwee n each 2 reps Medium intensity

    Following the arrows, sprint for the yellow lines, and jog for the white lines Rest 2 min

    Mia Fernstrom 11E

    Suicides

    4 sets of Aerobic, Interva Agility 30 muscle l seconds glycogen Total: 2 min 2 min 6 Aerobic, minutes Muscle Glycoge n 2 min 10 min Aerobic, muscle glycogen Circuit Agility, speed Circuit Speed

    High intensity

    Rest 4 Running Ladders

    Medium intensity

    Rest 5 Sprint lateral shuffle

    Medium intensity

    Sprint to the first cone and side step to the third one Rest 6 Penalty shot run (start at the penalty spot, sprint to the corner of the box and back to the spot. Repeat this for each corner) 2 min 15 min Aerobic, Interval Agility, with 1 muscle speed, min rest glycogen cardio betwee vascular n each endurance rep High intensity

    Justification: In my training program, I have a lot of exercises in which involve a fast switch from jogging to sprinting. I did this because in a game of soccer, it consists of a lot of normal paced jogging, to a sudden sprint in order to get the ball and get past the other players. Also, from going from jogging to sprinting in a fast switch also helps increase many components of fitness such as agility, speed and cardio vascular endurance. At the very beginning of the training program, I made sure there was at least a 5 minute warm up of jogging and stretching at the same time. Instead of going straight into a high intensity activity, it is better to start off with a low intensity one to get the body ready and stretch our any muscles so no injuries will occur.

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