Physical training exercises which are performed with benches, trellises and other equipment charges represent the low and medium intensity. The introduction to the weights should be initiated and continued but with caution.

Periodization: The annual cycles are divided into three periods: preparatory, competitive and transitional, dealing first with the duration of the championship and the main parties.

Training plans: For each period of training plans are set 5 to 6 weeks.

Rating: It is based on a fitness test focused on the dominant driving qualities

The fitness record used to evaluate subjective / objective skills and tuning. We also serve to start-up assessment.

Energy systems and their relation to fuels, the duration and intensity

Alactic Anaerobic System:

Fuel: ATP from mitochondria. More: creatine phosphate and muscle glycogen, which ATP does not require oxygen delivered by blood.

Approximate effort: Until 10 seconds

Intensity: Maximum

Lactic Anaerobic System:

Fuel: Re-synthesis of ATP by conversion of glycogen and glucose in the presence of hydrogen ions, which acidifies the muscle. Abundant lactic acid in the blood. Requires oxygen delivered by blood.

Approximate effort: From 10 to 90 seconds

Intensity: Maximum prolonged

Mixed: Anaerobic-aerobic lactic:

Fuel: resynthesis of ATP by conversion of glycogen and glucose in the presence of hydrogen ions, which acidifies the muscle. Much of glycogen and glucose are converted into acetyl CoA and then into carbon dioxide and water in the Krebs cycle. Decreases in blood lactic acid. Increases the oxygen supply.

Approximate effort: from 1'30 "to 4 '

Intensity of effort, maximum threshold

Aerobic System:

Fuel: resynthesis of ATP by conversion of glycogen, glucose and fatty acids that are converted into acetyl CoA and then carbon dioxide and water in the Krebs cycle. This system depends on a constant supply of oxygen in the blood.

Approximate effort: More than 4 minutes

Intensity of effort, submaximal

Value of the demands of football with some elements of the physical preparation

Define the four basic positions of soccer: goalkeeper, defenders, midfielders and strikers.

Looking globally, is basically a sport with very frequent aerobic anaerobic conditions (whether alactic as lactic), the latter can be seen more in football today.

Studied their offensive and defensive situations, it appears that:

On offensive side:

The forwards have to be very fast

The midfielders are the ones that travel more miles in a game.

Defenders support the attack and move less

The goalkeeper's main weapon is the reaction rate

On defensive side:

Defenders do the shorter route but have to be very vigilant in attacks and be very fast in these situations. They also have the problem of collisions (charge fair)

The midfielders are the longest

The forwards made a similar path to defensive

The goalkeeper is basically a problem of reaction rate

According to these claims may be valid on the following schedule:

Goalkeeper:

Predominant type of muscle fiber: fast twitch

Home energy system Defendant: Anaerobic-alactatic

Principal quality to improve: Force-power and reaction speed.

Means for fitness: exercises reaction speed-strength exercises power of lower limbs (primarily) and technical exercises.

Defenders:

Predominant muscle fiber type: slow contraction, but very close to the quick

Main respondent's energy system: The aerobic and often the joint

Principal quality to improve: Endurance and strength

Means for the physical preparation: technical exercises geared to speed, interval aerobic work, strength exercises, strength of lower limbs (primarily) and then the parties also are responsible for enhancing joint energy system.

Midfielders:

Predominant muscle fiber type: slow contraction

Main respondent's energy system: The aerobic and often the joint

Principal quality to improve: Endurance, mixed (lactic anaerobic-aerobic)

Means for the physical preparation: technical exercises geared primarily to speed, aerobic work intervals and then the party is responsible for enhancing joint energy system.

Forwards:

Predominant type of muscle fiber: fast twitch and slow close

Home energy system Defendant: Mixed lactic anaerobic - aerobic

Principal quality to improve: Resistance mixed power and speed strength

Means for the physical preparation: technical training geared to speed, endurance work mixed at intervals, work force - power and speed work.

Plans Preparation and Physical Work Factors

It is possible to train a muscle on three different aspects: strength, speed and stamina, in fact spread throughout the body and is effective in modern physical training, which focuses primarily on improving those plans three qualities.

Based in the importance of sport performance and physical preparation, could be classified motor qualities into two groups:

First grade

Speed (agility)

Stretch - Flexibility

Resistance

Relaxation - decontraction

Second grade

Strength (power)

Balance

Coordination

Technical training develops and improves the qualities of the second degree, beyond what he would do physical training, with the exception of the elasticity flexibility. The special consideration elasticity flexibility, is that this kind of exercise should always accompany unit plans power-power, endurance or speed (agility) to enable the better development and improvement of these qualities and to avoid injury

You can also develop hybrid schemes, where work two or three qualities of first grade, supplemented with exercises of flexibility and elasticity can be arranged in a circuit.

Whatever the physical preparedness plan, the dynamics of implementation rests on the rational use of so-called "work factor" which, for strength and speed are shown in dirts stands for strength and weight in PIRS. Each letter stands for one of the factors of work.

A training plan will take the time necessary for the organism to adapt to stimuli consisting of overload training thus increasing their performance, which is usually around 5 weeks.

Classification of the major exercises used in physical training

All the exercises in a fitness plan should have a reason to be there and meet a goal, whether tiny or large. So the best classification, which are used in physical training, is serving the objectives can be achieved with them.

Therefore, the exercises used in physical training will be:

a) For the development and refinement of the force-power:

- Hands-free (individual, couple, group, etc.).

- Medicine ball

- With gym equipment

- Weight

- The multihop

b) For the development and improvement of the resistance:

- Technical exercises sport

- The race continues

- Work at intervals

c) For the development and improvement of the speed (agility):

- Strength exercises

- The multi-jump (power)

- The amplitude of strides

- The frequency of strides

- The reaction rate

d) For the development and improvement of the elasticity-flexibility:

- Hands-free

- With gym equipment

- Weight

Other qualities, the second grade, was developed and refined with these exercises and the proper technical training.

What is absent in technical training and can meet the physical preparation at this stage, is:

- Strength - strength of the flexor muscles of the legs. Should be placed in training exercises to correct this de-compensation

- Strength - strength of the muscles of the pelvis (anterior and posterior)

- Strength - strength of the muscles of the chest (anterior and posterior) and upper limbs (flexors and extensors). You have to work these muscles are not as requested in the technical training

- Elongation - flexibility. Should be placed such exercises in the warm-up, the cool-down and in some places of the main part.

The parts of the work session and exercises

It consists of three parts: warm-up, main part and return to calm and summarized as follows:

a) Entry into heat: exercises are movements of each joint (between 10 and 15 times) to warm up all the joints and muscle groups that intervene in the main job. Technical Drills After adjusting to the ball and at the same time make the blood run faster so that the temperature rises, such as those with displacement. Subsequently Drills for the looseness of the joints and then, finally, perform stretching exercises.

b) Main part of the training: Through technical exercises and / or technical - physical scheduled for the meeting, prepared by the technician.

c) Cool-Down: fluency exercises are conducted to encourage the return of the venous circulation to the heart and lungs, these exercises are favored when performed by a mixed aerobic trot and this from 8 to 10 minutes. Finally, we must do stretching exercises in the intervening muscles at work.

Physical Readiness Evaluation

Ideal Evaluation: only occurs at high levels and demand international sporting very sophisticated equipment and are therefore very expensive. Certainly this type of evaluation can not even dream to grassroots sport.

The ideal evaluation of the international athletes includes generally: cardiovascular endurance, flexibility of all muscle groups, strength - strength, biomechanical efficiency (performance art), dermal folds (to determine the percentage of fatty tissue muscle), percentage of muscle tissue and also the psychological attitude. All this information provides information of a physical trainer to prepare training plans for each situation chords (athlete).

Possible Assessment: they are purely motor tests to assess fitness. Among which are known as follows:

Resistance:

- Cooper test (aerobic resistance)

- I - I test (maximal aerobic power)

- Race of 1000m (aerobic - anaerobic)

- Race 15 minutes (medium duration aerobic endurance)

- Step Harvard (maximum aerobic capacity)

Speed:

- Race 20 meters, starting from the foot (speed of reaction and displacement)

- Race to race thrown 30 meters (maximum rate of displacement)

- Race round 5 per 10 m. (Travel speed and agility)

- Race 5 meters (speed of reaction)

Strength:

- Jump and reach (power of lower limbs)

- Abs in a minute (strength of abdominal muscles)

- Spinal in a minute (strength of spinal muscles)

- Long jump with feet together (explosive power of lower limbs)

- Triple jump (explosive strength of lower limbs)

- Launching of the medicine ball (explosive force of the upper limbs)

Flexibility:

- Sitting trunk flexion (trunk flexibility and hamstring)

- Deep trunk flexion (flexibility of the trunk and extremities)

- "Spagat" (flexible hips and legs)

Benefits of taking physical training tests

Are many and perhaps the most important are:

For athletes:

They are a source of motivation, since they can see and appreciate in a concrete manner the progress of your fitness

They take real awareness of their strengths and weaknesses, thus improving practices continue to grow weaker and the stronger

We are beginning to worry about the physical results in each test and to work increasingly

For the trainer:

Select, along with other criteria, players best suited to each position.

Allows better judge the progress of their athletes

Assess your planning-periodization-programming, their strengths and weaknesses and to view them, make the necessary modifications.

Self assess their own work in light of the results. The tests can diagnose faults in their work

Allows better judge the progress of athletes

For the sports institution:

Check the value and work of the coaches, physical trainers. The comparison (depending on period) is a source relay of successes and failures.

Requirements of a test engine

Whatever the test engine to use, must meet the following internationally accepted standards:

Validity: A test is valid when it measures what is actually proposed. That is, each test or exercise used to measure has its own objective measure. For example, "Abs in 1 '" aims to measure the strength - strength of the abdominal muscles. That is, the test is valid for measuring certain ability or quality at the right time.

Reliability refers essentially to the fact the accuracy of the measure, regardless of the aspects to be measured. A test is reliable when applied twice gives the same extent of the problem under study without significant differences.

• The reliability of a test try to control the distortion that occurs when you apply different factors, although this is not always possible. Some of these confounding factors are:

• The facilities (should be always the same)

• The mood of the examination due to personal situations (nervousness, fear)

• Objectivity: that is, measuring what is intended by accurate instruments and objectives: time (stopwatch), the load (resistance), distance (tape),

• The repeatability and accuracy. Objectivity ensures the reliability of the test.

• Possibility: that the test can be successfully performed by 90% of students who have regularly followed the learning process within a reasonable time.