Introduction analysis of performance coursework i am analysing myself on the position i play in football which is centre back. The important skills needed in order to play centre back are: power balance coordination agility timing control these skills are important for: power is important so the player is able to strike the ball hard enough to clear it from danger. Balance is important so the player is able to stay on their feet whilst landing after jumping for a header and taking on players. Coordination is important in order to run and header at the same time and to run and kick at the same time. Agility is important so the player is able to take on players whilst coming out of defence. It is also important for the layer so he is able to keep track of his marker whilst his marker tries to lose him in and out of players. Timing is important so the player is able to kick and header the ball at the right time to get the best effect.

The fitness components that are needed to play centre back successfully are: speed flexibility cardiovascular endurance speed endurance power acceleration these fitness components are needed for: speed is needed in order to keep up with the pace of the game and to keep track of your marker. Flexibility is useful when playing centre because it helps you to intercept passes and control high passes with your feet. Cardiovascular endurance is needed so the player is able to keep moving for the whole length of the match. Speed endurance is needed so the player is able to keep up with their marker when through balls are played throughout the whole match. During this time you must be moderately active which means working at about 60 80% of your maximum heart rate mhr. Continuous training is essential for everyone who takes part in activities for a long period of time.

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Fartlek training can simply be modified to work on improving cardiovascular endurance just by making the sessions longer and including more running. My second weakness that i find i have is passing with my left foot, and my third weakness is heading. Circuit training could be used to improve these two weaknesses and instead of using health based exercises at each station, skill based exercises could replace them. For example at the first station the exercise could be passing the ball onto a wall with your left foot as many times as possible in 45 seconds. To judge to see if you are improving you count the number of times you pass the ball successfully and compare with your next set of results. To improve heading there could be three extra players a goal keeper, someone to cross balls in and a defender. First a player would cross the ball in and i would be trying to win the header and header at goal, the job of the defender is to win the ball and the goal keeper's job is obviously to save it.

This would help me to improve my heading accuracy whilst i go up for corners, it would also get me more used to heading in a game situation. Once about 15 20 balls have been delivered i would then swap with the crosser and then cross balls in with my left foot in order to improve it. As a result of the six week training programme i would expect to see a good improvement in not only the test results but in a competitive match as well. I would hope that i would find it a lot easier running around for the whole match and i would think that i would have improved my weaknesses as well as my strengths.

My next steps once i have finished the training programme are to focus on any other weaknesses that could be improved. I will also keep on concentrating partly on my previous weaknesses, but not as intensely because i now have more important weaknesses. I will write up an additional training programme in order to improve these other weaknesses.

However due to the six week training programme i will not yet be good enough at my previous weaknesses in order to call them my strengths, therefore i will need to carry on working on them but not as often. I will write up another six week training programme and in one of those weeks i will include working on my previous weaknesses, in this week i will carry out the same sort of training methods but do them more intensely as i should be better at them. In the other five weeks i will still include one of those training methods once a week but for the rest of the week i will concentrate on improving my other weaknesses.