Paper Sample on Speed Program on Football

Published: 2024-01-04
Paper Sample on Speed Program on Football
Type of paper:  Essay
Categories:  Sport
Pages: 7
Wordcount: 1894 words
16 min read


Football is a game that has the most extended history upon its invention. It was invented back in the mid of the nineteenth century. For the first time in the ancient days, the game played these involved a ball out of a rock where this incident occurred in old Mesoamerican like three thousand years ago. The ball symbolized the sun, captain of the losing team dedicated and sacrificed to the gods from the sources. The first-ever ball game began in China in the third and second BC, and it was named cuju. Cuju was played with a rounded ball on a square area, which later spread to Japan, and it was performed and practiced under proper forms. There were other varieties of ball games known from Greece, made by shreds and filled with fur. The full development of the game was developed in England in the twelfth century.

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This Century

In this century, most of the games that resembled football were played on the streets and England's roads. Besides the balls' involvement in kicks, there also involved punches of the ball with the fist. Early football was so rough because it had no rules and regulations to govern it (Watterson, 2020). The most valuable feature in the game's forerunners was that game's forerunner sole, and it took place in large areas in the town. The games’ rampage caused a lot of damages to the city and indeed led to deaths. The above actions were one reason why the proclamation against the match took place and was forbidden for several centuries. Later on, football-like games returned to the streets of England in the seventeenth century. For second time, the game was banned in schools, but at this stage, it was introduced in many schools. It took a bit longer for some of the game's current features to be taken to practice. For the longest time, there were no set rules that could have made distinctions between football and rugby. Many variations were present concerning the ball's size, the number of players to play the game, and the time it will take.

The game was played in some of the predominant schools, which were Rugby and Eton. At the Rugby school, the deployed rules included the probability of taking the ball with one's hands that led to the top invention of the game we call rugby today. At the Eton school, the game was played exclusively with feet, and it became the predecessor of modern football and referred to as a dribbling game. The Cambridge meeting was held to formulate and create proper rules for the game in 1848, but unfortunately, the regulations' final solution was not achieved. It was followed by another meeting held in England in 1863, where the first football association was formed. Here, the meeting came with suggestions and conclusions that the ball should never be carried with hands. The panel resulted in standardizing the size and the weight of the ball played in this game. During the second meeting, the two games were divided into two codes: football association and rugby. They also determined the number of players to play the game and various positions they can hold in the field.

Working Class Entertainment

At first, it was entertainment for the British people categorized as working class. The unprecedented number of spectators who could watch the game rose to thirty thousand in the nineteenth century. The game later expanded, and the British people could travel to other places of the world to spectate. The game became exciting in South America and India and dominated the place up to date (Bandyopadhyay, 2020). In the beginning, football was overlooked by most of the public schools, but as time goes on, there was the development of teams that consisted of workers and will make up the majority of the players. Another successful change occurred when some clubs decided and became willing to pay the best players to join the teams. The above factor made the game develop to a professional level. The motivation behind paying the players was not to win most of the matches but to ensure that they are well known.

Speed is an essential factor that has risen in a football game in recent years. Speed reduction in sport is affected and occurs due to fatigue. The pace is important and essential since it is powerful and makes most teams enjoy success (Beato et al., 2018). There are two methods to improve speed. They include recruit speed or develop speed. The latter approach is the most commonly used method by most teams to ensure that they engage in more tactics that provide victory for the team.

The stride length and frequency determine the running speed in a football match. The sufficient stride length makes the hip travel horizontally with each step making its frequency high due to the improved size. For one to ensure that they with the phase of the ball, the player should be physically fit to facilitate the process easement. The length of strides made in the field will be improved by its strength, power, and flexibility on the legs, hands, and the entire body. Each player's flexibility is enhanced via the combination of the static and proprioceptive neuromuscular facilitation (PNF) stretching in the specific designation of the hip, knee, elbow, and ankle joints in the dynamic process of warming up.

When the ball on the leading foot makes contact with the ground, it will slightly go behind the body's center of gravity. In case the leading foot is in front or ahead of the center of gravity, the weight will be behind it, leading to the slowing effect. If the striding length increases, it will not increase the running speed of the soccer player. The strides frequency in the field can always be increased via overspeeding the running drills, which are performed using the elastic rope or sliding the hill's slope to alter the running style. Some of the running types demonstrated by players include backward body leaning, over striding, and under striding. Some techniques are applied to improve the stride frequency, and they have the use of drills that enhances the rate of leg recovery.

The concept is demonstrated via the swinging of the bat while gripping it as far as possible. The legs' radius will be shortened by pulling a heel to the buttocks after pushing the ground. There is another factor that is affecting the running speed, and it is called the sprinting style. When this technique is not for everyone, it will be evident that it is inefficient instead of the back and forward movement. It is imperative to ensure concentration in moving the knees, hands, and legs at high speed. It will enable the achievement of optimum stride length and frequency.

Multi-directional training, also called agility, requires high-speed stopping and starting, accelerating, cutting, and reaccelerating with the ball as one dribbles it. There will be involvement of both the physical and perpetual cognitive components. Some of the critical cognitive features to look at are visual scanning, reaction time, and decision-making based on the player's action. Changing direction is a preplanned action where the agility will include physical aspects of the directional change and decision-making realm needed to stop and respond to someone else’s actions. There is a need for frequent training that will ensure the players' flexibility and make them perform well to offer quality games that will lead to victory.

Basic Understanding

Before developing the program, it is essential to acquire a basic understanding of both the aerobic and the anaerobic systems of energy, including the roles played by each team member in the development of the highest speed endurance. Some systems help in the identification of the demands for football and its training programs. Examples of the systems include anaerobic energy systems, aerobic energy systems, and an eight-week endurance program. The anaerobic energy system is made up of two pathways, which are ATP/CP source and ATP lactic energy source. The ATP/CP will require no oxygen to perform the maximum effort energy supply of five to ten seconds. The system will provide the fuel for the first seventy meters of all sprint and complements the adenosine triphosphate energy present in the muscles. This type of energy can be rechargeable after two to four minutes of rest. The power for the short sprint is derived from the breakdown of the creatine phosphate. The glycolysis will activate maximum effort in the sprint because the system will require no oxygen. The muscles will release pyruvic acid that will be converted to lactic acid. The above byproducts will be metabolized, leading to the production of ATP to allow energy output without the use of oxygen.

For the aerobic energy system, pyruvic and lactic acid are removed aerobically during the rest period. The aerobic capacity will be needed to make the expedite recovery among the repeated short prints. Since soccer requires a high level of aerobic components, its fitness is more critical than athletes who perform the competition in power sports. The aerobic energy contribution is considered longer since there are maximum efforts in the sprinting for the power sports within the shortest time. If the sprint is longer, the level of involvement of the aerobic energy system is high. It plays a significant role in the shorter sprints when their repeat is involved.

The aerobic training via the highest density in the training interval has revealed that findings apply to football players. Each practice will require a minimum time of thirty to forty minutes. The overall intervals for four periods involved in the training will ensure that the players' bodies have easily adapted and can play well in the field without developing complications of muscle pulls and severe fatigue. The heartbeat rate and muscles’ ability to make utilization of the oxygen in the body is improved. The exercise will involve some activities like ten minutes of warm-up with continuous cycling and jogging, one or two minutes of challenging training, and another gentle exercise, and it will be done repeatedly.

The eight-week endurance program will offer training for both the ATP acid system and ATP/CP system. Here, both of the processes above will play a significant role in performing continuous sprint at a maximum speed of like eight seconds. Improvement in each energy system will occur via manipulating various variables like frequency of training, repetitions in numbers and intensity, distance or time required to complete a repetition, and recovery time. The program below is performed to improve the speed of the players in the field. The long-endurance rate in training will ensure that the football players will complete the game time as they play in the area. The elite sprinters will perform the maintenance at a maximum speed of three seconds for a distance of ten meters.


The program design for football depends on the time and season when the training and playing actual game is located. The program design will enable the players to be adequately prepared and physically fit for them to tackle the games in front of them to ensure they perform well and avoid the development of body complications and fatigue. The program design for the off-peak performance may be considered the best and ensures maximum use of the facilities available like the weight room and the sizeable field space.

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