Introduction
My name is Aidan, i'm 14 years old and i'm from Swansea. I've played football since i was very young, i still play football and i've been a Swansea City season ticket holder since i was very young as i enjoy both playing and watching football.
I have played for Murton Rovers, Bishopston & Union Rangers at a competitive level. I started playing competitive football when i was 8 years old at Murton Rovers where i played untill i join Bishopston at 11-a-side level. Towards the start of last year Bishopston folded, and i soon joined Union Rangers who i was with untill October when i left them. I'm looking to play for another team as soon as possible, but i want to join a team where i know plenty of people.
I currently play across midfield, either in centre midfield or on the wing so i need good levels on cv endurance, speed, co-ordination and strength to do well in midfield and i need to be good at passing, crossing and shooting to do well in midfield. At the moment i don't play football competively, since leaving Union Rangers in October so i only occasionally play football. My currently levels of training are quiet low, i used to train once/twice a week when i was playing with Union Rangers but i no longer do so, after leaving them.
Physical Requirements For A Midfielder: CV Endurance, Speed, Co-ordination, Strength
Technical Requirements For A Midfielder: Passing, Crossing, Shooting
CV Endurance is needed for staying at the pace of the game at the closing stages of the match.
Speed is needed to get to the ball quickest, and to beable to get past opposition defenders.
Co-ordination is needed to perform the the technical skills.
Strength is needed making a tackle, keeping possesion under pressure.
Goal Setting
Short Term
1. To improve my speed
2. To improve my c/v endurance
3. To improve my crossing
Long Term
1. To start playing for a football team again
Methods of Training
Possible methods of improving my speed: Speed interval training
Possible methods of improving my c/v endurance: 25 minutes run, cross fit training, fartlec, interval training, continuous training
Possible methods of improving my crossing: Practising crossing
Prefered methods of training: Speed interval training: 25 minutes run, cross fit training, practising crossing
Training Plan
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
AM | Speed Intervals (LESSON) | Circuit Training (LESSON) | REST | REST | |||
PM | Continuous Run | Crossing/Football Skills | Club Training | Speed Intervals | Continuous Run | REST | REST |
Continuous Run - Monday AM
On Monday after school i will do a continuous run with Cameron from our houses down to a J's in our local area, we will then jog back up to our houses for a continuous jog which will last roughly 25 minutes.
Speed Interval Training - Tuesday AM
I will do intervals of sprinting in the lesson on Tuesday. I will do eight 150 metre sprints, with a 45 second rest after each sprint.
Crossing Skills - Tuesday PM
On Tuesday afternoonn i will practise my crossing skills in Ashley Road with Cameron as he practises with his left foot.
Club Training - Wednesday PM
On Wednesday afternoon i will do club training which will involve the general footballing techniques which will help me improve my crossing skills.
Cross Fit Training - Thursday AM
On Thursday morning during the lesson, i will do a cross fit training session. The circuit will involve press-ups, sit-ups, burpies, step-ups, kettle bell swings, kettle bell lunges & a wall bar climb.
Speed Intervals - Thursday PM
On Thursday afterrnoon i will do Speed Interval training with intervals of 8x10m, 6x20m, 4x40m, 2x60m & 1x80m.
Continuous Run - Friday PM
On Friday after school i will do a continuous run with Cameron from our houses past a J's in our local area and to Swansea College, we will then jog back up to our houses for a continuous jog which will last roughly 30 minutes.
Training Diary
Week 1
Thursday AM: Circuit Training
In the circuit training we did:
- Sit ups
- Burpies
- Press ups
- Step ups
- Skipping
- Kettle bell lunges
- Bench lift
- Wall bar climb
- Kettle bell swings
We did each of these for 1 minute with a 30 seconds rest after each for two rounds.
Thursday PM: Speed intervals
We did 8x10m sprints, 6x20m sprints, 4x40m sprints, 2x60m sprints and a 1x80m sprint.
In doing this training we didn't only work on the speed of our sprinting but we always working on the technique of our sprinting.
Friday PM: Continuous run
Continuous run from house to Swansea College and back. The continuous run lasted roughly 30 minutes and towards the end of the run i felt low on fitness.
Monday PM: Continuous run
Continuous run from house to local J's and back. The continuous run lasted roughly 25 minutes and found the run easier then Friday's run although it was a shorter run.
Tuesday AM: Speed intervals
As the field was closed and the weather was bad we did speed interval training inside in the old gym.
We did short 10m shuttles, 15 times to make up an 150m sprint and had a 45 second rest after each sprint and we did the sprint eight times.
Tuesday PM: Football skills training
After the speed interval training we did football skills training in the afternoon. We worked on passing, crossing and shooting in the football skills training.
Wednesday PM: Club Training
After doing a brief warm up we played a small game of five a side football. After the five a side football we did some fitness and sprinting drills before a 25 minutes full sized game towards the end of the training.
Week 2
Thursday AM: Circuit Training
Thursday AM: Circuit Training
In the circuit we did:
- Sit ups
- Burpies
- Skipping
- Step ups
- Kettle bell swings
- Kettle bell lunges
We did two rounds of this doing 1 minute of working period for each activity and a 30 second rest after each.
- Sit ups
- Burpies
- Skipping
- Step ups
- Kettle bell swings
- Kettle bell lunges
We did two rounds of this doing 1 minute of working period for each activity and a 30 second rest after each.
Thursday PM: Speeds intervals
We did 8x10m sprints, 6x20m sprints, 4x40m sprints, 2x60m sprints and a 1x80m sprint.
In this training we worked more on the technique of our running aswell as on the speed of our running.
Friday PM: Continuous Run
Continuous run from house to Swansea college and back. Lasted roughly 25-30 minutes, improved on the pace of the run towards the later stages.
Monday PM: Continuous Run
Continuous run from house to J's and back. Lasted roughly 25 minutes, didn't feel as tired as i previously had done towards the end of the run.
Continuous run from house to J's and back. Lasted roughly 25 minutes, didn't feel as tired as i previously had done towards the end of the run.
Tuesday PM: Skills Training
In our football skills training we did passing, shooting, crossing and a game which involved the main skills needed in football.
In our football skills training we did passing, shooting, crossing and a game which involved the main skills needed in football.
Wednesday PM: Club Training
We started with a warm-up and some first time and weaker foot passing skills.
We then playing a couple of short games on a small sized pitch in small teams. We then did some sprinting focusing on the technique of running such as running on the balls of your feet and the strides of the running.
Then at the end of the hour we played a bigger games in bigger teams on a larger sized pitch.
We then playing a couple of short games on a small sized pitch in small teams. We then did some sprinting focusing on the technique of running such as running on the balls of your feet and the strides of the running.
Then at the end of the hour we played a bigger games in bigger teams on a larger sized pitch.
Week 3
Thursday AM: Circuit Training
Thursday AM: Circuit Training
We didn't do circuit training as we had to leave half way through the lesson for a history mock exam so we didn't have the time during the lesson to do the training session.
Thursday PM: Speed Intervals
We did 8x10m, 6x20m, 4x40m, 2x60m and 1x80m. We used the advice from the club training the night before to improve our technique with longer strides and running on the balls of our feet.
Friday PM: Continuous Run
Continuous run from house to Swansea college and back, lasted roughly 25-30 minutes.
Monday PM: Continuous Run
Continuous run from house to J's and back, last roughly 25 minutes.
Tuesday AM: Speed Intervals
8x150m sprints with a 45 second rest after each of the sprints. Can improve on doing it in the future by doing the sprints at a faster pace.
Tuesday PM: Skills training
In our football skills training we started off with a warm up which we hadn't done in the football skills training before. We then did some shooting and passing and then went into a match to practise our skills.
In our football skills training we started off with a warm up which we hadn't done in the football skills training before. We then did some shooting and passing and then went into a match to practise our skills.
Wednesday PM: Club training
In club training we started off with an attacking and defnsive drill as the defenders tried to stop the attackers from scoring. The defenders then switched with the attackers and they switched roles with the defenders now attacking and the attackers trying to stop them from scoring.
We then did spriniting drills as we had to sprint using the technique taught in last weeks club training. We then got into a full sized match towards the end of the hour.
Week 4
Thursday AM: Circuit Training
We then did spriniting drills as we had to sprint using the technique taught in last weeks club training. We then got into a full sized match towards the end of the hour.
Week 4
Thursday AM: Circuit Training
Was unable to do circuit training as i was ill and not in scholl.
Thursday PM: Speed Intervals
We did 8x10m, 6x20m, 4x40m, 2x60m and 1x80m. After working on sprinting in club training i felt my sprinting technique was much better and faster although i was still feeling a bit ill.
Friday PM: Continuous Run
We did a continuous run from our house to Swansea College and back lasting roughly 25-30 minutes.
Monday PM: Continuous Run
We did a continuous run from our house to J's and back lasting roughly 25 minutes.
Tuesday PM: Football skills training
In football skills training we started off with a warm up. We then went into passing drills and finished with a match.
In football skills training we started off with a warm up. We then went into passing drills and finished with a match.
Wednesday PM: Club training
We started off with a warm up and some passing drills. We then played a small match with small team. We did a competition with how many passses we could do against a rebound board in 30 seconds. We then did sprinting drills and technique before finishing with a match.
Week 5
Thursday AM: Circuit training
We did a circuit training with one minute working and 30 seconds rest. In the circuit we did:
- Press ups
- Burpies
- Sit ups
- Step ups
- Wall bar climb
- Kettle bell swings
- Kettle bell lunges
We did two rounds in this circuit training circuit.
We did a circuit training with one minute working and 30 seconds rest. In the circuit we did:
- Press ups
- Burpies
- Sit ups
- Step ups
- Wall bar climb
- Kettle bell swings
- Kettle bell lunges
We did two rounds in this circuit training circuit.
Thursday PM: Continuous Run
We did 8x10m, 6x20m, 4x40m, 2x60m and 1x80m. We used the techniques taught in club training the day before.
Friday PM: Continuous Run
We did a continuous run from our house to Swansea college and back lasting roughly 30 minutes.
Monday PM: Continuous Run
We did a continuous run from our house to J's and back lasting roughly 25 minutes.
Tuesday PM: Football skills training
We started off with a warm up and did some heading and crossing drills. We then did some passing and finished off with a match.
Wednesday PM: Club Training
We started off with a warm up and some passing drills in pairs. We then went into some attacking and defensive drills once again, but the only change to the attacking and defensive drills from the previous club training was that there was offsides which made the game harder for the attackers. We then did a competition on the rebound board once again as we tried to improve on our score from the previous week. We did some fitness as we worked on sprinting once again, we didn't learn anything to improve on our technique but we used the technique taught in previous training. We finished off with a match in the final twenty minutes of the hour as we practised the general skills needed in football.
We started off with a warm up and some passing drills in pairs. We then went into some attacking and defensive drills once again, but the only change to the attacking and defensive drills from the previous club training was that there was offsides which made the game harder for the attackers. We then did a competition on the rebound board once again as we tried to improve on our score from the previous week. We did some fitness as we worked on sprinting once again, we didn't learn anything to improve on our technique but we used the technique taught in previous training. We finished off with a match in the final twenty minutes of the hour as we practised the general skills needed in football.
Week 6
Thursday PM: Speed intervals
We did 8x10m, 6x20m, 4x40m, 2x60m and 1x80m. We did a similar sort of session to the session in the club training the day before as we tried to improve on the speed of our sprinting.
Thursday PM: Speed intervals
We did 8x10m, 6x20m, 4x40m, 2x60m and 1x80m. We did a similar sort of session to the session in the club training the day before as we tried to improve on the speed of our sprinting.
Friday PM: Continuous Run
We did a continuous run from our house to Swansea College and back lasting roughly 30 minutes.
Monday PM: Continuous Run
We did a continuous run from our house to J's and back lasting roughly 25 minutes.
Tuesday AM: Speed intervals
We did speed interval training, as i did 8 lots of 150m sprints with a 45 second rest after each sprint. The sprinting only lasted about half of the lesson though, so after finishing our speed intervals training we joined in with a football skills training as we practised crossing, heading, passing, shooting and penalties.
We did speed interval training, as i did 8 lots of 150m sprints with a 45 second rest after each sprint. The sprinting only lasted about half of the lesson though, so after finishing our speed intervals training we joined in with a football skills training as we practised crossing, heading, passing, shooting and penalties.
Tuesday PM: Football skills training
After doing some football skills training at the end of the the speed intervals training we worked on similar sorts of things in the football skills training. We did passing, penalties, crossing and then finished off with a game.
After doing some football skills training at the end of the the speed intervals training we worked on similar sorts of things in the football skills training. We did passing, penalties, crossing and then finished off with a game.
Wednesday PM: Club training
We were able to do an extra hour of club training so we did a total of two hours club training in the session. We started off with a warm up and then got into a fitness session. We did sprinting intervals, where we ran 10m and back to the start, then 20m and back to the start, then 30m and back to the start and did this three times in the run. We then did some passing drills, we were in groups of six and four people passed the ball around the outside of the area and two people chased the ball and tried to intercept. We then did a match with small teams of six a side. Then we go into a match of 12 a side and started off in just normal game conditions, we played for about twenty minutes before switching the teams and changing the game slightly so that there were wingers who couldn't be tackled and were on both teams. Then towards the end of the two hours we went back to a normal game and then finished the session.
We were able to do an extra hour of club training so we did a total of two hours club training in the session. We started off with a warm up and then got into a fitness session. We did sprinting intervals, where we ran 10m and back to the start, then 20m and back to the start, then 30m and back to the start and did this three times in the run. We then did some passing drills, we were in groups of six and four people passed the ball around the outside of the area and two people chased the ball and tried to intercept. We then did a match with small teams of six a side. Then we go into a match of 12 a side and started off in just normal game conditions, we played for about twenty minutes before switching the teams and changing the game slightly so that there were wingers who couldn't be tackled and were on both teams. Then towards the end of the two hours we went back to a normal game and then finished the session.
Week 7
Thursday AM: Circuit training
As Cameron and Brad were both unable to do the session, i did circuit with Josh. We did circuit training with 30 seconds rest after each part of the circuit. In our circuit we had:
- 10 press ups
- 20 sit ups
- 20 step ups
- 15 tricept dips
- 2 wall bar climbs
- 5 burpies
Although we had less parts of the circuit then we would usually have, we did 3 rounds instead of two so the amount of working had increased.
Thursday AM: Circuit training
As Cameron and Brad were both unable to do the session, i did circuit with Josh. We did circuit training with 30 seconds rest after each part of the circuit. In our circuit we had:
- 10 press ups
- 20 sit ups
- 20 step ups
- 15 tricept dips
- 2 wall bar climbs
- 5 burpies
Although we had less parts of the circuit then we would usually have, we did 3 rounds instead of two so the amount of working had increased.
Thursday PM: Speed intervals
We did 8x10m, 6x20m, 4x40m, 2x60m, 1x80m. We used a moving start to the sprinting which we had been taught previously when first being introduced to the session and also done in club training whilst also using some of the techniques taught in club training.
Friday PM: Continuous run
We did a continuous run from our house to Swansea College and back lasting roughly 30 minutes.
Monday PM: Continuous run
We did a continuous run from our house to J's and back lasting roughly 30 minutes.
Tuesday PM: Football skills training
In the football skils training, we started off with a brief warm up. We then did some passing and crossing drills. We then played a match which helped us practise the main skills needed during a football game.
Wednesday PM: Club training
We started off with a warm up, where we did some stretches and some short distance jogging. We then did some passing drills, working on first time passing. We didn't do fitness or sprinting training this week but we did a longer game at the end instead. We played just a normal game under normal conditions and we practised the main skills needed during a football game.
Thursday AM: Plyometric training
As Brad was ill, me and Cameron joined Josh's session to do plyometric training. There was three activities in plyometric training, they were:
- Plyometric jumping over benches
- Jumping onto a springboard over a large box, and then jumping over a box half the size and then jumping over a box half the size of that.
- Squat humps whilst holding an 8k medicine ball
We did each of the activity five times, before switching over and did five rounds of this.
Thursday PM: Speed intervals
We did speed interval training by sprinting 8x10m, 6x20m, 4x40m, 2x60m and 1x80m.We didn't do any work on sprinting in the club training the day before but we did use the techniques taught from previous club training when we worked on sprinting.
Friday PM: Continuous run
We did a continuous run from our house to Swansea College and back lasting roughly 30 minutes.
Friday PM: Continuous run
We did a continuous run from our house to Swansea College and back lasting roughly 30 minutes.
Monday PM: Continuous run
We did a continuous run from our house to J's and back lasting roughly 30 minutes.
Tuesday PM: Football skills training
In the football skils training, we started off with a brief warm up. We then did some passing and crossing drills. We then played a match which helped us practise the main skills needed during a football game.
Wednesday PM: Club training
We started off with a warm up, where we did some stretches and some short distance jogging. We then did some passing drills, working on first time passing. We didn't do fitness or sprinting training this week but we did a longer game at the end instead. We played just a normal game under normal conditions and we practised the main skills needed during a football game.
Thursday AM: Plyometric training
As Brad was ill, me and Cameron joined Josh's session to do plyometric training. There was three activities in plyometric training, they were:
- Plyometric jumping over benches
- Jumping onto a springboard over a large box, and then jumping over a box half the size and then jumping over a box half the size of that.
- Squat humps whilst holding an 8k medicine ball
We did each of the activity five times, before switching over and did five rounds of this.
Thursday PM: Speed intervals
We did speed interval training by sprinting 8x10m, 6x20m, 4x40m, 2x60m and 1x80m.We didn't do any work on sprinting in the club training the day before but we did use the techniques taught from previous club training when we worked on sprinting.
Friday PM: Continuous run
We did a continuous run from our house to Swansea College and back lasting roughly 30 minutes.
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