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Shuttle Runs Place cones at distances of 10, 20, 30, 40 metres Run to cone 1, turn, run to start, turn, run to cone 2 etc. At the end cone, walk back. ‡ Stretch ‡ 5 mins ½pace jog ‡ 2 laps ± work hard on lengths, jog widths ‡ 2 laps ± work hard on 1 length and width, jog diagonal back to start ‡ 2 laps ± work hard on 1 length, width and length (3 sides), jog width ‡ Heart rate check AEROBIC ENDURANCE Position : Full back Component : Aerobic Power Intensity :  85 - 95% of maximum heart rate Duration : 70 seconds Repetitions : 6 Sets : 1-3 Work to rest ratio : 1:1 Structure: A fullback is positioned on edge of box in a position to defend a cross from wide player on opposite side of the pitch. Wide player travels with the ball from midway inside half to edge of box to cross the ball. Activity 1: Explosive movements specific to position Full back sprints to defend cross getting in front of cone inside box (attacker). Activity 3: High intensity movement to start an attack / counter attack. Activity 4: Running with the ball at speed Full back takes first touch out of feet, and builds up maximum speed to half way line creating an attacking / counter attacking move. Activity 5: Diagonal pass. Full back looks up and makes long diagonal pass into box marked out (attacker) to enhance attacking move. Activity 6: Moderate intensity recovery run. Full back jogs towards poles in centre of field Activity 8: High intensity lateral movement. Full back moves through poles at speed and receives a pass from coach. Activity 9 & 10: Pass, high intensity overlapping run and cross. Full back passes ball back to coach makes overlapping run and crosses ball into penalty box. Full back performs recovery run across to start position and repeats. Progression: Organise same set up on opposite side for full back to perform same series of activities on opposite side after crossing ball into box. Coaches hints: Is full back able to maintain explosive activities ?Does full back recover quickly between explosive activities ?Do players pay attention to the quality of ball work whilst in an overloaded situation ? PRE-SEASON WEEK 2 DAY 2 ‡ SPEED SESSIONS 1 (2 hours) ‡ Warm Up ‡ 5 mins ¼pace jog ‡ 8 laps, work hard on lengths, jog recovery on widths. ‡ Heart rate check Use a fast foot ladder technique (eg 2 feet in each rung),then two foot step over each hurdle and sprint to cone. Early part of speed training phase, do 6-8 runs with a fast walk / jog recover, later in speed training phase,do flat out runs, 2 sets of 4 - 6 runs. ‡Start with a backwards run (red), sprint forwards (white) at the 1st cone, at 2nd cone step side to side to left (alternate to right) across to the other cone around and back around the first cone, then sprint to the final cone. Place cones 2 to 5 metres apart, with 10 metres to the last cone. 6 runs (2 x 50%, 2 x 75%, 2 x 100%) with a walk recovery back to start. 2 sets of 6 runs. Sprint to the cone on left, go round and run backwards to starting cone, sprint to cone on right, go round and run backwards to starting cone, now sprint forwards to last cone. Place left and right cones 2 to 3 metres away from start cone and last cone 5 to 10 metres from start cone. Place cones 2 to 5 metres apart, with 10 metres to the last cone. 6 runs (2 x 50%, 2 x 75%, 2 x 100%) with a walk recovery back to start. 2 sets of 6 runs. SPEED ENDURANCE Position : Midfielder Component : Anaerobic Power Intensity :  95 - 100% of maximum heart rate Duration :  20 seconds Repetitions : 8 Sets : 1- 2 Work to rest ratio : 1:2 / 1:3 Structure: Midfield player is positioned centrally midway in own half with a ball. A coach is positioned in centre circle, an attacker midway in opposite half, and a goalkeeper in opposite goal. A goal is set up on sidelines with a goalkeeper in and another attacker is positioned in six yard box. Activity 1 & 2: high intensity one two pass. Midfield player makes a one two pass with the coach. Activity 3: high intensity pass and move. Midfield player passes firmly into attacker and overlaps. Activity 4, 5, 6: Lay off and forward pass. Attacker lays ball off to coach who passes ball into the path of the on running midfield player. Activity 7 & 8: Shot & high intensity recovery run. Midfield player shoots inside box then recovers back to wide position over half way line as if to prevent counter attack. Progression : On return to half way line midfielder crosses ball to attacker who sprints from position in six yard box. After laying ball off to coach attacker/attacking midfield player runs to six yard box and then attacks cross from midfield player. Coaches hints : Does the midfield player pay attention to the quality of pass, shot and cross performing at high intensity ?Do the attackers time runs to ensure maximum speed is reached at same time as ball arrives ? PRE-SEASON WEEK 2 DAY 3 ‡ REST DAY ‡ GYM - STRENGTH SESSIONS 2 ‡ UPPER BODY WORKOUT ‡ FLEXIBILITY ‡ SWIMMING PRE-SEASON WEEK 2 DAY 4 ‡ INTENSIVE ENDURANCE (2 hours) ‡ Warm Up ‡ 5 mins ¼pace jog ‡ 4 laps, ½pace on lengths, slow jog recovery on widths. ‡ Heart rate check Intensive Endurance (Small-sided games 40 x 20 yds) : 3 v 3 / 4 v 4 Reps x Duration           Total 1) 6 x 3 min games / 3 min recovery      18 mins 2) 4 x 5 min games / 2 min recovery      20 mins 3) 6 x 3 min games / 2.5 min recovery      18 mins 4) 4 X 5 min games / 2.5 min recovery      20 mins 5) 6 X 3 min games / 2 min recovery      18 mins 6) 4 X 5 min games / 2 min recovery      20 mins PRE-SEASON WEEK 2 DAY 5 ‡ AEROBIC SESSIONS 6 (2 hours) Warm Up 5 mins ¼pace jog Stretch Interval Running x 5 laps ¾pace ± White Full pace ± Green Walk - Red Stretch 2 laps ± work hard on lengths, jog widths 2 laps ± work hard on 1 length and width, jog diagonal back to start 2 laps ± work hard on 1 length, width and length (3 sides), jog width Organisation ‡Player 1 starts on the left touchline and runs/dribbles ball through the yellow gates towards the initial red cone. ‡Player 1 runs/dribbles in between each red cone ‡Player 1 then hurdles 4 white hurdles/ cones. ‡Player 1 must then run ball around blue cones. ‡Player 1 then runs/dribbles ball backwards through yellow gates. ‡Player 1 repeats the circuit. Recommendations ‡Players should work maximally throughout. ‡The work to rest ratio should be 1:1, therefore a player working for 4 minutes should be allowed 4 minutes rest. ‡During a session players should complete between 6 and 10 repetitions. ‡To further develop the fitness capacity of the players involved, rest time could be reduced between repetitions. ‡It is vital that players reach and maintain 90-95% of heart rate max, and recover at 70% of heart rate max. 4 Mins Work - 4 Mins Rest X 6 Reps 4 Mins Work - 4 Mins Rest X 6 Reps Organisation ‡Player 1 starts on the right touchline and sprints towards the initial red cone. ‡Player 2 passes the ball to player 1. ‡Player 1 must dribble through the red cones. ‡Player 1 must then dribble through both yellow gates. ‡Player 1 then dribbles around the blue cones. ‡Player 1 then takes a shot at goal. Recommendations ‡Players should work maximally throughout. ‡The work to rest ratio should be 1:1, therefore a player working for 4 minute should be allowed 4 minutes rest. ‡During a session players should complete between 6 and 10 repetitions and repeat the session 2-3 times per week. ‡To further develop the fitness capacity of the players involved, rest time could be reduced between repetitions. ‡A defender could replace the blue cones and apply appropriate pressure to the player working. MATCH DAY Match Day Warm Up Players jog freely on a half pitch. Players perform various static stretches throughout the time period. Total Time - 10 minutes. Players are organised into 2  groups. Players perform various fast footwork movements through the cones before accelerating to the next cone 10 yards away. Player then jog around last cone before returning to their starting position. Total Time - 7 minutes. Players are positioned inside a 50x40 yard grid with 6 balls. Players pass and move inside the grid. After passing the ball players perform various movements - Eg. Pass then side-shuffle 10 yards, Pass then back-pedal 10 yards etc, etc. Total Time - 6 minutes. REST DAY ‡ SELF ANALYSIS ‡ REFLECTIVE PRACTICE ‡ SWOT ‡ SHORT TERM GOAL SETTING

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В школе, как реферат, дали перевод текста(по физ.культуре). Для 9 класса мне тяжеловато...лично я не могу толково это перевести.  Помогите) Заранее спасибо)