The total time for the main activity will be 30 minutes after that I will do a cool down 5minute passing session and a 5minute jog and a 5minute stretch Week 4 Sunday Today I will play a 40 minute minute match I have chosen a 40minute match to overload myself and see if I have made any progression for the past two weeks before the match I will start of by doing a quick warm up like 4minute jog and a 4minute stretch and then after the match I will do a cool down consisting of a 4minute jog and a 4minute stretch.
Week 5 Monday I will do a 15 minute warm up 3minute jog a 3minute stretch and a 9minute shooting session the main activity for the day will be continuous running and this will be for 35 minutes after I have done the running I will the do a cool down which will be for 15 minutes it will be 5minute passing session and a 5 minute jog and a 5minute passing section. Week 5 Wednesday On this day I will do a 15 minute warm up I will start with a 5 minute jog and then I will do 5minute dribbling session then 5 minute stretch but I will stretch mostly my arms as main activity for today is weight training because I have to increase my power. I will lift 40 kg as fast as possible and will do a small number of repetitions this will take 7.5 minutes after this I will rest another 2.5minutes then I will do the same again I will repeat this process 3times this main activity will take approximately 30minutues after I have done the main activity for the day I will then start to do the cool down which will be 5minute.
Week 5 Thursday I will start with a 15 minute warm up 5minute jog 5minute stretch and a 5minnute 5minute shooting session the main activity of the day will be circuit training this circuit training will consist of 5 stations I will spend 1 minute and 30 seconds on each station and have a 30 second rest I will repeat the circuit 3 times which means the activity will last 30 minutes after I have done that I will do a cool down which will last 15 minutes I will do 5 minute shooting and then I will do a 5minute jog then a 5 minutes stretch.
Week 5 Saturday Today I will do a 15 minute warm up 5 ,minute jog and a 5minut stretch then I will do a quick dribbling session and then The main activity of the day will be fartlek training I am going to overload my self on this day I will do: activity time (minute) Fast run 7 Fast uphill run 7 Fast skipping 7 jog 7 Fast Run 7 the total time for that exercise is 35minutues after I have finished the main activity I will do a 5minute shooting session 5minute jog and a 5minute stretch as a cool down Week 6 Monday I will start this day off by doing a warm up which will be 5 minutes shooting session 5minutues jogging session and 5 minutes stretching. After I have done this the main activity for the day will be continuous running and this will be for 40 minutes after I have done the running I will do a cool down 5minute shooting session and then a 5 minute jog and then a 5minute stretch.
Week 6 Wednesday I will do a 15 minute warm up I will start with a 5 minute jog and then I will do 5minute dribbling session then 5 minute stretch but I will stretch mostly my arms as main activity for today is weight training because I have to increase my power. will lift 45 kg as fast as possible and will do a small number of repetitions this will take 10 minutes after this I will rest another 2.5minutes then I will do the same again I will repeat this process 3times this main activity will take approximately 35minutues after I have done the main activity for the day I will then start to do the cool down which will be 5minute Dribbling session then 5minute jogging then 5minute stretch.
Week 6 Thursday I will start of with a warm up I will do a 5 minute jog and a 5minute stretch and for 10 minutes I will practice my shooting after the warm up the main activity for the day will be circuit training the circuit will consist of 5 stations: I will spend 90seconds on each station then a 30 second rest I will repeat the circuit 3 times this will be approximately 30 minutes long and then I will do a warm down 10minutues practising my shooting 5minutues walking and 5minutues stretching.
Week 6 Saturday Today I will do a 15 minute warm up 5 ,minute jog and a 5minut stretch then I will do a quick 5 dribbling session and then The main activity of the day will be fartlek training As this is my last training session I will try to overload my self more than normal I will do: activity time (minute) Fast run 10 Fast uphill run 7 Knee lift 7 the total time for that exercise is 46 minutes after I have finished the main activity I will do a 5minute shooting session 5minute jog and a 5minute stretch as a cool down Week 6 Sunday Today as it is my last day I will play a 60 minute minute match I have chosen a 60 minute match to overload myself and see if I have made any progress in the six-week training program before the match I will start of by doing a quick warm up like 5minute jog and a 5minute stretch and then after the match I will do a cool down consisting of a 5minute jog and a 5minute stretch.