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.