PREP OF THE BODY
OVERVIEW
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
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.
Example Prep of the Body Mind Map
Prep of the Body
Cycle of Analysis
Reassess
Performance
Continue to
Develop
Identified
Weakness
Analysis
Of
Overall
Performance
Analysis of
Identified
Weakness
Progress
Check
Develop
Identified
weakness
Plan long &
short term
targets
Key Message - Can you tell me what you did at each stage?
Stop – Traffic Light
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Phases of training

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
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?
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
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.
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.
Fitness requirements
Types & aspects of fitness
Stop – Traffic Light
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Fitness Requirements
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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?
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.
Performance
level
0
45
90
Time
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.
Types of Fitness
3 Types of Fitness
Physical
Skill-related
Mental
Physical Fitness
Physical
Fitness
CRE
Local
Muscular
Endurance
Strength
Power
Speed
Flexibility
Speed
Endurance
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).
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.
Skill Related Fitness
Skill
Related
Agility
Reaction
Time
Balance
Timing
Coordination
Movement
anticipation
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.
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.
Mental Fitness
Mental
Level of
Arousal
Rehearsal
Managing
Emotions
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.
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.
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.
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…………….


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



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.
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.
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.
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
Assessing Performance
GATHERING GENERAL AND FOCUSED DATA
Stop – Traffic Light
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Assessing Performance
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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?
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
Within
Activity
Football
Physical
Fitness
Specific
Position
Specific
Aspects of
fitness
Test Fitness
Outwith
Activity
Right
Midfield
General Data
Collection
Decrease in
number of
sprints
Decrease in
number of
jogs, mid pace
runs
TROS
Within the game
Slight
decrease in
number of mid
pace runs
Increase in
number of
jogs
Central
Midfield
Right Midfielder
Speed Endurance
Centre Midfielder
Cardio Respiratory
Endurance
Increase in
number of
walks and
sprints
CRE
Standardised Tests
Standardised tests
KHS Derived speed
endurance test
Multi Stage fitness
test
10, 25, 50 sprint
tests
12 Minute cooper
Run
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…
Method of
data collection
Brief description of method
WHY appropriate
Slow motion, paused, replay,
Accurate and detailed
Video recording
Performer video recorded during a
performance
Visual evidence
Permanent record
Recorded during game
Doesn’t alter game
Didn’t alter performer
Completed using video recording to
ensure accurate date
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
Easy to complete
Easy to interpret, easily identify
strengths & weaknesses
Fitness pattern easily identifiable
Focusses on movements from activity
Permanent record
Compared to later data to retest
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
12 Minute Cooper Run
25m
25m
25m
25m
25m
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.
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.
10m-25m-50m
10m
25m
50m
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.
Why using standardised tests is
appropriate
1. Each test is specific to a particular aspect of fitness
2. Tests are widely recognised
3. Knowledge of activity doesn’t influence performance in test.
4. Unlike actual game no variables that you can’t control.
5. Norms are established
6. Provide a permanent record, therefore can be repeated and compared
7. Compare to elite performer
8. Raw quantitative data. Measure and compare scores with retest data.
9. Identify strengths and weaknesses
10.Can set targets
11. Raw scores can be used to set intensity in week 1+2 of training
programme
Why it’s important to gather
information about your
fitness.
o
o
o
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
o General data gathered on whole performance within the game through Time
o
o
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
o The specific analysis of my performance was done through standardised tests
outwith the game.
o 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
o 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.
Stop – Traffic Light
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Types of Training

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


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?
Types of Training...
Continuous Training
Circuit Training
Interval Training
Fartlek Training
Weight 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.
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.
(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.
Sprint
Jog
Jog
Walk
Walk
Jog
Jog
Sprint
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
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.
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.
Principles of Training
Applying Progressive Overload
Stop – Traffic Light

Principles of Training
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


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?
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
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.
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
Applying Progressive Overload

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)

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).
How did we monitor your progress?

Interim testing
Training Diary

Benefits of these...

How did we monitor your progress?
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
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
Reassessing Performance
Evaluating programme of work
Stop – Traffic Light

Reassessing Performance

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

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?
Reassessing Performance - Key Content
1.
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
2.
Why is it important to re-test
• Assess overall progress
• Have I improved YES/NO
• Identify future development need
• Targets for competition phase
3.
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
Reassessing Performance – Key Content
4.
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
• Comparison with National Averages
• 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
Reassessing Performance – Key Content
5.
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
6.
A future development need
• Target for Competition phase is………………
• Target should be identifiable from comments in TROS