Fitness for Football Prepared by the Medical and Exercise Science Department, The Football Associati

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Fitness for FootballPrepared by the
Medical and Exercise Science Department, The
Football Association
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What FactorsContribute to YourFootball
Performance?
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DEFENSIVE
SPECIAL
OFFENSIVE
PASSION
COMPLEX
ENERGIZED
STRATEGIES
CLOSED
SELF CONTROL
SKILL
EMOTION
OPEN
INTEGRITY
PERFORMANCE
COMMITMENT
CHARACTER
PSYCHOLOGY
RESPECT
CONFIDENCE
CARING
ENVIRONMENT
FOCUS
PHYSIOLOGY
COLD
NUTRITION
HEAT
FITNESS
ALTITUDE
HEALTH
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Football Facts During the Euro 2005 match
against Sweden, Katie Chapman covered over
13km. Katie has great aerobic endurance.
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Important types of fitness for football players
What Types of Fitness are Important for Football
Players

• Aerobic fitness
• Speed
• Speed endurance
• Agility
• Strength
• Power
• Core stability
• Balance

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General Physical Training Principles

• Frequency
• Intensity
• Duration
• Reversibility
• Specificity
• Recovery

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Aerobic Endurance

• What is it?
• It is the ability to keep exercising for long
  periods of time in training and matches without
  getting tired.
• How can I improve it?
• Running steady
• Running intervals at different speeds
• Cycling
• Swimming
• Rowing
• Who Is good at it?
• Katie Chapman, David Beckham, Malin Mostrom.

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Football FactsJill Scott and Sue Smith have run
further in the bleep test (measure of aerobic
fitness) than any other England International
female players.Jill used to be a distance runner
and Sue works really hard at her aerobic fitness.
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Speed

• What is it?
• This is how quickly you run, move, react or
  change direction
• How can I improve it?
• Running style
• Speed drills
• Strength
• Reaction time drills
• Bungee cords
• Sleigh pulling
• Who Is good at it?
• Lindsay Johnson, Aaron Lennon, Marinette Pichon.

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Speed Endurance

• What is it?
• The ability to be fast over long distances and
  also the ability to recover quickly in between
• each sprint
• How can I improve it?
• Repeated sprints
• Sprints over 20m
• Who Is good at it?
• Alex Scott, Ashley Cole, Hannah Ljungberg.

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Football FactsIn the Euro 2005 match against
Denmark, Englands Alex Scott completed 79
sprints.Alex is very fast and has good recovery.
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Agility

• What is it?
• The ability to change direction quickly without
  loss of balance
• How can I improve it?
• Changing direction with and without the ball at
  pace
• Running style
• Who Is good at it?
• Kelly Smith, Thierry Henry, Elodie Thomas.

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Strength

• What is it?
• The ability to apply force against a resistance.
  Strength is the foundation for all other types of
  fitness
• How can I improve it?
• Body weight exercises
• Any further programmes with weights must be
  supervised to ensure correct technique
• Medicine balls
• Power bags
• Who Is good at it?
• Rachel Unitt, John Terry, Birgit Prinz.

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Football Facts Faye White made 26 aerial
challenges for the ball in the Euro 2005 match
against Sweden. Faye is strong and powerful.
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Power

• What is it?
• Power is a combination of strength and speed, and
  a measure of how explosive you are
• How can I improve it?
• Short sprints/acceleration
• Resisted sprints
• Jumps/hops with correct technique
• Medicine balls
• Power bags
• Who Is Good At It?
• Faye White, Wayne Rooney, Abby Wambach.

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Core Stability

• What is it?
• This is the strength of the abdominal and back
  muscles, which provides a tight and powerful
  support for all your movements during football
• How can I improve it?
• Supervised abdominal and back exercises to ensure
  correct technique
• Who Is Good At It?
• Rachel Brown, Joe Cole, Solveig Gulbrandsen.

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Balance

• What is it?
• The ability to maintain and control your
• body during your football match and
• training without falling over
• How can I improve it?
• Keep-ups
• Stand on one leg, throwing/passing/
• volleys/headers to a partner
• Who Is Good At It?
• Emily Westwood, Ronaldinho, Marta

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Football Facts In the Euro 2005 match against
Sweden the Germany goalkeeper, Silke Rottenberg
spent 17 minutes standing still and covered
6.7km. Silke needs to concentrate for the whole
90 minutes of the match
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Watch a 5-minute video of any football
matchWhilst watching the videomake a list of
actions whichrequire the various aspects
offitness already highlightedFor example -
for jogging you need aerobic endurance
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How Many Did You Manage to Come Up With?
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Core Stability Heading Catching
(GKs) Throw-ins Tackling Crossing
Shooting Volleying
Aerobic Endurance Jogging Walking Tracking
back Dribbling Recovery runs
Speed Endurance Sprinting Jumping
Acceleration Turning Running with ball Recovery
runs
Power Heading Shooting GK actions Punching
ball Crossing Tackling
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Speed Decision making Catching ball Running Sprint
ing Running with ball Passing Crossing Distributin
g ball
Strength Free-kicks Passing Shooting Shielding Kic
king Crossing Tackling
Agility Dribbling Tackling Interceptions Passing C
rossing Shooting Heading Scoring.and Dancing!!!
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And finally

• Top five tips for top players
• You should always warm-up before matches and
  training
• Keep a record of the training which you do
• Do most of your fitness work with a ball at your
  feet
• Set yourself targets to improve areas of fitness
• Put maximum effort into all of the sessions which
  you complete in.