In his spare time Rafael enjoys playing football with his rinds and enjoys going to the beach. Ravel’s diet is a little bit poor with him consuming lots of fats, from chocolate bars etc. We carried out these fitness tests to find out what Rafael flexibility, speed, cardiovascular endurance, power, muscular endurance and agility. By doing this it meant we were then able to set a realistic goal for Rafael to improve. The first test that I conducted on Rafael was the sit and reach test, which we used to test his flexibility.
After we did the test three times, his results turned out to be CACM and comparing this against normative data his result turned UT as good. Even though he was only 1 CM above the good mark he was also only 1 CM under the very good mark and only CM off excellent. However comparing these results to the class Ravel’s results turned at to be very poor as he got the worst score, however this was a small sample size. Reasons why Rafael might have got this score was because of the quality of his warm up, which meant his muscles where moving more freely.
A strength following this test was his motivation levels. This was because in his first attempt he scored CM, what he knew was very poor, however he knew he could do better. Another strength following the sit and reach test was his score of CACM. For a person that doesn’t do much flexibility exercises this result shows that he has good range of movement and If needed to be improved for a new sport then he would be able to. An area of improvement following the sit and reach test was he distance he was away from excellent.
Even though CM doesn’t stand a lot, it is and if Rafael wants to succeed when playing football then he needs to make sure he gets his score up to excellent. The final area of improvement following the sit and reach test was his technique. His technique meant that e knees were bent, this meant his score was properly worse than it shows. If was Ravel’s football team that I would use this data to set him a target to improve. By improving his flexibility it will help him when playing in goal as he will be able to dive quicker and further.
Another recommendation would use for the academy in training Rafael is for Rafael to do lots of stretching exercises for example PIN stretching and static stretching. BY doing this it will help with all parts of his Goalkeeping form catching the ball to diving for the ball. The final recommendation for the academy is for them to use the sit and each test as a goal for example in 2 weeks to improve from CACM to 24 CM also would use extrinsic rewards to try and motivate Rafael. The second test that we conducted was the 12 minute run, which we used to test his cardiovascular endurance.
We did this test just the once and Rafael resulted turned out as 26 laps which is also 2600 meters and comparing this to the normative data his result turned out to be average just 1 00 meters (1 lap) away from above average and 400 meters from excellent. However Rafael result following the twelve minute run was the second best in the class which shows his score was quite good. The strengths of his twelve minute run was his score. His score was a highlight because this meant his cardiovascular endurance is at a high level which good be because of regular training and football matches.
Another strength of the twelve minute run was his motivation levels. These results show that he was very motivated. It is important to be motivated for this run as it is very boring running around a square. If he wasn’t motivated then his score would have been less and this wouldn’t have been a far reflection of his cardiovascular endurance. An area f improvement following the twelve minute run was his levels of fitness need to be improved. This was because at the half way stage Rafael did nineteen laps, this meant in the last six minutes he only did seven laps.
This needs to be improved for him, as when he is playing football he needs to last the entire ninety minutes at the same intensity. Another area of improvement following the twelve minute run was his competitive levels this was because people were trying to beat each other however Rafael was just jogging around the course. Even though this meant not occur when playing football it is important for him to be competitive in order for the team to win and for his performances to improve. Overall think 12 minute run score his good but I feel that it should be improved to develop him as a football player.
One recommendation I would make is to use the test result as a goal. I feel Rafael should do a 4 mile run a day and after 3-4 weeks he should do the 12 minute run again to see if his score as improved he should be aiming for 3000 meters plus as this is where elite performers are at. Another recommendation is to do running activities related to football. By doing this you will be improving is football skills at the same time as his cardiovascular endurance. By developing his cardiovascular endurance it will see him covering more distance as his stamina will get better.
The final recommendation is to do lots of cardiac activities in the gym, for example on the treadmill, then the bike and rowing machine. However he should do this at a high intensity like a game situation in football. The third test that we did was the 35 meter sprint; we used this test to measure his speed. Ravel’s result turned out as 4. 9 and this was 0. 2 of a second above average and his score compared to the normative ATA was good. Rafael score was also only 0. 1 second below excellent. Reasons for this good score could be because of a good reaction time and good movement time.
Ravel’s results compared to the class turned out to be above average with the average in the class turned out to be 5. 2. The first strength for Rafael following the completion of 35 meter sprint was his reaction time. Reaction time is the time it takes from the onset of a stimulus to the start of the movement. Rafael reaction time was about 0. 15 seconds and this meant he was able to finish the race more quickly. Reaction time is essential for Rafael when playing football as he needs to react quickly to stop the ball when playing football.
Another strength for Rafael following the thirty five minute sprint was the result he score in relation to the normative data. To score a result which is above average this shows his speed is already at a high level without much training. This will help him in several ways when playing football, for example he will be able to move quickly of his line and coming out to crosses. The first area of improvement for Rafael following the 35 meter sprint was that he didn’t score excellent and beyond. Even though his score was above average for his age it is still not at the level of elite performers, for example Garret Bale.
Reasons why his speed is still an area of improvement is that it will give him more chance off becoming professional but also make his personal fitness much better. Another area of improvement for Rafael following the 35 meter sprint was his movement time. Movement time is the time it takes to complete a movement. This needs to be improved because his overall time Was affected by this. Even though his speed was above average at 4. 9 this was mostly because of a very fast action time. If he improved his movement time then he could see his speed increase by 0. 3 seconds, which would see his score change from above average to excellent.
One recommendation that would do to develop the training of Rafael is to do set himself a goal. The goal would be to improve his speed but 1. 2 seconds within 2 weeks. Another recommendation for Rafael would be to do lots of speed exercises. These exercises can be the 35 meter sprint 5 sets of 6 reps with a 15 second rest between each rep. Another exercise that Rafael could do is shuttle runs. Overall Rafael fitness test results ere very positive, considering he doesn’t train for his speed. By having these results improved then it will help his football skills as he will be able to close down players more quickly and more often.
The fourth fitness test that we conducted was the sergeant jump test, which we used to test Ravel’s power. His result turned out as CACM and looking at the normative data this shows that his score was excellent. However compared to other elite performers these results are properly below average, for example professional football players would properly be able to jump 100 CM. However comparing Ravel’s exults to the class his results turned out to be one of the best with only a couple of people getting higher than his.
The first strength for Rafael following the test was his score as this shows he has excellent power in his lower legs, which is essential in football when kicking the ball. Reasons why his score was so good could be because of regular training or even just the quality of his warm up. Another strength for Rafael following the sergeant jump test was the level of motivation. In attempt one Rafael score 61 CM, however in attempt two he score CACM and in attempt three he scored CACM. This shows he was willing to improve as he knew he could do better.
This is a strength for Rafael as you need to be motivated in football to improve and learn new skills. If he didn’t have high motivation levels then he wouldn’t be a good enough footballer. The first area of improvement for Rafael following the sergeant jump was to get his score closer to an elite performer. Even though Rafael score was excellent for his age, he still should be looking to improve and get closer to an elite level. An elite performer would be able to jump around CACM to 120 and this is what Rafael should be aiming for. Ways that Rafael could improve his power is by regular skipping and repeating the test over and over again.
By doing this it will see his football performance get better as he will be able to jump higher and compete with taller players. On recommendation that would make for Rafael is to set him a target. This will make him more motivated as he will feel he has something to work towards. This target could be in 2 week’s time you must catch a ball in the air and jump 90 CM. This way you have improved his power but made it sport specific. Another recommendation that I would make for Rafael is to do lots f power exercises, but related it to football.
For example kick the ball at a target as hard as you can for 5 minutes. By doing this it make your performances better for football but also improving one of components of fitness. The five test that we conducted was the one minute press up test, which we used to test Ravel’s muscular endurance. His result turned out as 38 and comparing this with the normative data it shows that his score was only 4 press up into the average score. Comparing this score with other people in his class his score turns out to be about average with a few getting egger scores and a few getting lower scores.