As I was stretching the muscles on a day-to-day basis, I could feel that they were in less pain and I was able to continue doing everyday basics.
For the next training session, I will be decreasing the weights on the Pectoral Fly, as I was experiences a great amount of discomfort for several days due to a too high weight.
Week 1 In the first week of this action plan the striker should first do some basic heading drills before trying to do more advance heading skills.
The drills involve jumping headers which are basically jumping for the ball in the air as if you were going up in the air for a challenge, punch headers which are just fast bullet headers which involves a lot of power and acceleration in the neck.
Secondly, I would change one of the factors that I am training. I need power for when I am passing the ball to players within my team, as well as when I am shooting.
I would not train Flexibility again, as I was unable to improve it, and show that it is a factor that you are able to improve and measure easily. I need to know how much power to put into my shot to score. Introduction After spectating and analysing the play of this player I found that his main weakness is his heading.To improve this I have created a 6 week action plan for him that should hopefully help him with his heading.Machine Week 2 Leg Press 70kg Arm Curl 30kg Hip Abductor 30kg Hip adductor 40kg Pectoral Fly 15kg Shoulder Press 20kg Seated Leg curl 45kg Seated Quad curl 30kg Abdominal 15kg After my second training session, I felt comfortable, and did not feel pain. Conclusion This could be because I have not had any matches and have not been able to see if I have improved my performance.If I was to do the Personal Exercise Programme in the summer season, I would be able to see a noticeable progression immediately, as I would be training as it is the Netball season.If he is getting the hang of it the thrower could stand in line with the 18 yard box and repeat this method so that the striker can improve his heading accuracy by being further away from the goal. Conclusion He should constantly be on the move when in position for a corner so his marker won't be able to keep up with him as the marker has to watch the ball and the striker at the same time which is very difficult which gives the striker an advantage.When the corner has been taken the striker should then anticipate where the ball will arrive and depending on how high or low the ball is coming in at he should position himself so that he will be able to make good contact with the ball.Week 6 In week six the striker should repeat this process from week 1 onwards again to see if he has progressed in his heading abilities.If he hasn't improved the striker should keep on repeating this action plan until his heading has dramatically improved.I will need to be able to do this, as I will be defending the ball from the keeper; as well as dodging the goalkeeper, to get free.This will enable me to receive the ball; I will need to be able to move my body into the right positions so I am able to shoot accurately and in one complete action. Middle I was feeling pain in my arms; biceps, triceps and in my pectorals.