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Games candidate EssayI begin my warm up by doing a gentle stray for approximately 3 minutes ( more if necessary) to increase my heart rate to about 120 beats per minute (bpm)Then I do a lap of the pitch change in the lead and backwards jogging.I indeed do a width of the pitch doing side steps. afterward I will do a few ball skills to get my focus.StretchesAnkles Loosen my ankles by lifting my reform thole and rotating my foot clockwise and then anticlockwise for several seconds. Repeat with the left tholepin.Calves Keeping my proper foot firmly straight on the ground, take a stride forward with my left forking and bend my left knee. Repeat with left leg.Stomach lie down with my hands by my shoulders in the press-up position. Raise waist sullen the ground using my stomach muscles, and repeat several times. cornerstone up straight with your legs apart and muscles relaxed. Put your hands on your hips, and swing clockwise with your hips in a circular motion. Repeat goin g anticlockwise.Shoulders Bring arms behind my back, keeping them together, and stretch backward.Neck deal chin to left shoulder hold 8 secs, right shoulder hold 8 secs, up hold 8 secs downwards for 5 secs.Arms place hands together fingers entwined and stretch forwardHamstrings Both feet flat on floor. Left knee bent, right knee straight in front. refer toes upwards. Repeat with alternate legs.Groin Legs shoulder width apart horizontally bend left leg and lean to the left repeat with the left legAfter my exercises have been completed I imply to warm down because our muscles can only cope with so much exercise in a period of time. If our muscles are vigorously rifleed they suffer an oxygen debt if they are not given time to domesticate then an injury may occur. There may be a collection of lactic dose which a cool down can wear off the lactic acid would be from the anaerobiotic trainingFor my warm down I will do a 2-3 minute light jog and then 5 10 mins of stretching paying special attention to muscles used. (Repeat warm up tho taking more time) Completing static stretches will help in improving my variety of impulsion. nicety OF CHOSEN EXERCISESAs football requires all of the leg muscles to be strong I decided to work specifically on them. All of my exercises work the leg muscles accordingly ensuring that they all have the adequate hail of stress inflicted upon them.The bike and the rowing machine is a race against the clock to do as many another(prenominal) reps as possible, therefore will increase my speed and also my strength in all of my leg muscles especially my quadriceps. The rowing and static stretches will help me increase my power in order to use it to various areas of football. Flexibility is increased by dynamic stretches more flexibility means more movement at the hip joint so therefore more power behind the ball when kicked. much flexibility could reduce the risk of pulling ligaments and tendons. The exercises will strengthen my mu scles in order to fight off muscle fatigue and lactic acid.I chose to perform the distance run as I knew that my principal(prenominal) area of weakness was my stamina. From my pre-test scores I could easily see that my bleep test score was rattling low in comparison to what I thought I was able to achieve.I thought that with a football match lasting 70 mins this season and me only just managing to last the full match, I would struggle next season when the time increases by a further 10 mins.As football demands both aerobic and anaerobic capacity I thought that doing a distance run, would help me break both as both require an athlete to sprint powerfully recover quickly then sprint powerfully again because of this I knew my breathing would generally improve.My post tests scores are make it evidence that both my aerobic and anaerobic capacity improved my bleep test especially showed this as I improved from 5.5 to 6.2.