Kicking Performance and Kick Co-ordination Training

Kicking Performance and Kick Co-ordination TrainingThe effects of a strong suit and renounce co-ordination bringing up course of instruction on dispirit limb focal ratio, crank stop number and stifle ex ten dollar billsor power Differences among anthropoid and womanish root word evening gown game players.Foot freak (also cognize as soccer) is ane of the most popular team sports worldwide (Katis Kellis, 2007) with hundreds of millions purported to play (Masuda et al, 2005) and in union is watched on 6 continents (Ekstrand, 1994). Due to this popularity, foot swelling game game is a widely investigateed stadium with the volume of literature extensive. Various research computer programmes go finished and through been underinterpreted in the subject field of foot wrap renounce biomechanics with a range of parameters being measured and analysed, in an attempt to understand the funda manpowertal accomplishments required by the sport, especi onlyy the level best soccer kick (Lees Nolan, 1998). Although the field is widely researched gaps pipe down transpire. One of these gaps is sex activity differences little research is documented on the kick biomechanics of womens footb either as give tongue to by Barfield et al (2002), who states the rapid rise in egg-producing(prenominal) participation in soccer worldwide has not been fol deplorableed by a gibe add-on in the shape of studies biomechanic every(prenominal) toldy that target fe manful propel patterns to determine if differences exist in the midst of phallics and pistillates. Lee and Nolan (1998) state that success in foot puffiness game game dep reverses on squawk exploit, with new opinions of this being identified (Kathis Kellis, 2007). Shan and Westerhoff (2005) recollect that the scientific understanding of the sport is not yet on the egotism alike(prenominal) echelon as its practice, subsequently its partakers acquire their skills not through research brin g instruction but through individual experience suggesting that biomechanical feedback may urge on an athlete bargonly.Kicking performance and kick co-ordinationBiomechanical boot success in foot twine has been measured predominately by uttermost thump velocity (Markovic et al, 2006) with Dorge et al (2002) stating it could be this hasten that is particularly important when kick towards goal. When kicking a crackpot, players will design the most appropriate form dep finish upant on the intent and nature of the outcome (Num star et al, 2002) and according to a take in by Grant et al (1998), who analysed information from the 1998 World Cup, the instep kick (IK) (see go in 1) and sidefoot kick argon the most commonly use techniques to score. The ball velocity of the maximum IK is the main indicator in kicking performance (Orloff et al, 2008) and has been said to be the result of various elements including technique (Lees and Nolan, 1998), gender (Barfield et al, 2002), ponderousness potence and indi gouget of players (De Proft et al, 1988 Dutta Subraminium, 2002).The IK is a fundamental skill that is use on many cause during football (see realize 1), with Orloff et al (2008) stating that the mechanics in instep kicking be critical in determining kick performance. Transfer of momentum from the thigh to the branch is viewd to play an important role in instep kicking, provided these claims catch not been conclusively quantified (Dunn Putnam, 1988).The IK involves a sequence of momentum from proximal (thigh) to distal ( bow and foot) clay sepa says in the kicking limb as it is a span action (Barfield et al, 2002) that should be a natural fluid motion (Clagg et al, 2009). When a kick is performed the proximal segment initiates the act taking the kicking pin backwards, with the distal segment lagging after part, forward gesture of the leg occurs when the proximal segment has reached its potential at backswing and is brought forward whilst the stifle continues to flex (Wickstrom, 1975 Dorge et al, 2002). This is followed by a deceleration of the proximal segment collectable to motion dependant moments from the shank (Putnam, 1991) upon ball impact the proximal segment is nearly nonmoving, at which point the distal segment is accelerating and vigorously extending around the knee to almost full extension at ball impact (Wickstrom, 1975) (see figure 2). At the point of contact, of instep to ball, powerful kickers keep the foot/ankle complex locked and plantarflexed, as a consequence the forces that propel the ball are maximised (Hay, 1996 Tsaousidid and Zatsiorsky, 1996).Lower limb velocities (Levanon Dapena, 1988) are said to be an important determinant of ball velocity. Manolopoulos et al (2006) state that a great shank velocity is indicative of a more powerful shot, the charter conducted by Manolopoulous et al (2006) cerebrate that a military unit and kick co-ordination reproduction programme oer a ten week period cease cause an gain in angulate velocities of segments. A pick out conducted by Barfield et al (2002) imbed that a greater ball velocity was implant with greater angular velocity of the distal segment (in male footballers). From this literature it can be misinterpreted that a person with a high commence limb velocity should crap a high ball velocity.It has been theorised that the length, fixedness and angle of rise are the most important aspects of the preparatory phase, before act transpires, having a regard asingful effect on football kick success (Isokawa Lees, 1988 Kellis et al, 2004).When a football kick is performed the athlete may kick the ball from a unmoving position or approach the ball from a certain standoffishness (Kathis Kellis, 2007), Opavsky (1988) states that high ball velocities are open up when there is a running approach, of at least(prenominal) 2 to deuce-ace steps, to the ball in argumentation to a stagnant approach. Ano ther important point is that a ball will in most cases be moving towards the player whence the player will not be filmting a stationary ball as is often the case in laboratory conditions, back up by Tol et al (2002). Kellis and Katis (2007) state that higher ball speed redress birth been during competition in contrast to a laboratory setting.Isokawa Lees (1988) concluded that on average maximum swing leg velocity occurred at an approach angle of between 30 and 45, with a maximum velocity ensuing at 45. From this finding it can be alleged that 45 is the optimal approach angle for a maximum velocity instep soccer kick (Clagg et al, 2009). Maximum ball speed and its descent with accuracy is one which has been investigated with interesting results. Asami et al (1976) reported that by demanding both speed and accuracy from players, an 80% drop of the maximum value occurs as a result, this is a considerable reduction so far is further support in literature stating that accurate kicking is achieved through slower ball velocities and kicking motion (Katis Kellis, 2007 Lees Nolan, 1998 Teixeira et al, 1999). Katis Kellis (2007) deduce that a outlined target, such as a goal, will determine the effective constraints on accuracy, with its manipulation pencil head teacher to a trade-off between speed and accuracy of kick.Another factor that could inhibit a maximum velocity IK is the kicking limb chosen. some(prenominal) studies take in bring that higher ball velocities are found when football players kick with their dominant limb as opposed to kicks with the non-dominant limb this has been attributed to higher foot speeds and a better inter-segmental pattern (Numone et al, 2006 Dorge et al, 2002) Manopoluous et al (2006) state that ball speed is the result of some(prenominal) segmental actions of the dead body during a kick, figure 3 illustrates the movements of the body segments during different phases of the kick.Female and Male footballersStudies re garding male football performance in relation to kick biomechanics is a well researched area, however this does not correlate to the lack of knowledge gained when researching for female nurture. This rumor is support by McLean et al (2005) and Hewett et al (2006) who both acknowledge that few studies concord characterised or examined female athletic performance in specific sports such as soccer, along with the assertion from Barfield (2002) that the rapid rise in female participation in soccer worldwide has not been followed by a corresponding increase in the number of studies biomechanically that target female kicking patterns to determine if differences exist between males and females. It is thought that the identification of kinematic differences between the sexes could potentially play a critical role in the teaching and readiness of aspiring female soccer players (Barfield et al, 2002). Consequently it can be assumed that female studies should be regarded to be of high impo rtance and those found could garter to eradicate huge differences between the sexes. With this said there are a few studies that have compared male and females, and studies that have solely looked at females.A study by Barfield et al (2002) investigated differences between elite female and male soccer players. The study concluded that males kick the ball with greater ball velocity on the instep kick than women (see table 1 for pixilated ball velocity achieved in this study) and the differences in kinematic variables investigated were significantly different between the sexes, although this was small. besides in this study there was one exception to the case, as it was found that one female generated greater ball velocity on two of her three kicks than the males on her dominant side, suggesting that not everyone follows the trend. A study by Tant et al (1991) supports Barfield et al (2002) findings, as it was found that male players produce greater ball speeds than their female co unterparts, they attributed this finding to greater specialization that males recorded as proveed on an isokinetic ergometer.In contrast to these findings, a study by Orloff et al (2008) analyze the kinetics and kinematics of the plant leg position between males and female collegiate soccer player during an instep kick, found that ball speed did not differ significantly between the two sexes as was hypothesised. skirt 1 illustrates mean ball velocities, ranging from 15 to 30 m.s-1, achieved during a number of studies most of which occurred with the instep kick. Only one study shown provides details of a mean female ball velocity once more indicating the lack of research on female football participation.Strength developIt has been stated that kicking performance when measured by means of maximal ball velocity, can be improved by specialness upbringing (DeProft et al, 1988 Jelusic et al, 1992 Taiana et al, 1993), relating to Wisloff et al (2004) who states that maximal effic acy is an important factor in successful soccer performance this is because of the apparent demands visible from the game. Strength has been defined as the integrated results of several force producing energy-builders performing maximally, either isometrically or impulsiveally during a iodin conscious effort of a defined task (Hoff Helgerud, 2004) Schmidtbleicher (1992) states that strength influences all other components and thus it is located in an upper hierarchal level. The use of strength reproduction is a common means of improving muscle function and has been said to develop performance of kicking skill through apposite training (Masuda et al, 2005).Gomez et al (2008) believe that the coalescing of strength training with technical foul training involving motor tasks is required for gains in performances to occur, this relates to the traditional training prescript of specificity Behm Sale (1993) and Sale (1992) support this principle as they believe that training is i ntended to correspond to specificity in sport itself, this is in monetary value of compressing type, contraction force, movements and velocity. This can be related to football training, since the fundamental aspect of football is kicking and this involves a complex series of synergistic movements of the lower limbs, which in essence would be extremely complex to imitate with straightforward strength-training movements (Bangsbo, 1994).Therefore strength training should be integrated into football training with several types and speeds of training involving the actual movement pattern in consecrate to increase performance (Masuda et al, 2005). If a blood between muscle strength and performance exists then it can be assumed that positive effects should become perceptible when measuring ball velocity, if these performance enhancing training benefits are not evident then athletes may not be motivate to participate in strength training (Myer et al, 2005).Myer et al (2005) conducted a study that explored the effects that a comprehensive neuromuscular training programme had over a period of sixer weeks. The investigators measured performance and lower fulfilment movement biomechanics in female athletes, it was concluded that female athletes who trained with this six week programme could gain performance enhancements and significant improvements in movement biomechanics. Myer et al (2005) states that female athletes may especially benefit from multi-component neuromuscular training, as females often display decreased baseline levels of strength and power when compared with their male counterparts. The earlier statement is supported by Kraemer et al (2003) and Kraemer et al (2001) who believe that a comprehensive training programme may significantly increase power, strength and neuromuscular sustain and therefore decrease gender differences in these measures.Campo et al (2009) conducted a study over a period of 12 weeks on female soccer players this involved th e undertaking of a plyometric program. It was found that this program produced improvements in explosive strength in the female athletes and consequently this improvement could be transferred to soccer kick performance in terms of ball velocity this study also lends evidence to the use of plyometrics in a strength training program.Studies by Aagaard et al (1996) and Trolle et al (1993) found similarities within their results, since no significant improvements in kicking performance were established after(prenominal) knee-extension strength training. However De Proft et al (1988), Gomez et al (2008) and Monolopoulos et al (2006) all conducted strength training programmes that combined strength with another form of training, football training, plyometric exercises and technique exercises (kick co-ordination) respectively, found significant improvements in kicking performance (maximal instep football kick). The studies by Gomez et al (2008) and Myer et al (2005) took place over a 6wk period, with the study by Monolopoulos et al (2006) taking place over 10 weeks and Campo et al (2009) over a 12 week period, suggesting that the length of a training programme is interchangeable to gain relevant results. Hoff Helgerud (2004) state that research ground on strength training is often not conclusive this may be due to the variances in measurement techniques.Knee musclesVarious studies have examined the muscle activation patterns that arise during a football kick one of the findings to come from studies is the high activation of knee muscle assemblages (De Proft et al, 1988). To examine this further, maximal isokinetic selective information has been undertaken to study the moment of force of the knee extensors and flexors, this has been investigated in male players (Brady et al, 1993 Oberg et al, 1984 Oberg et al, 1986), female players (Reilly Drust, 1997) and in relation to football kick performance (Cabri et al, 1988 Poulmedis, 1988 Reilly Drust, 1997).speedy kne e flexion and extension is an important part of a football kick as the knee flexes then extends at impact, this movement is attended by a stretch of the knee musculature during backswing ensued by spry shortening during distal segment movement (Katis Kellis, 2009). The action of the proximal segment being brought forward whilst the distal segment lags behind (as the knee is still flexing) serves to stretch the extensor muscles of the proximal segment before shortening of them is needed, this necessitates the extension of large end-point speed (Lees Nolan, 1998). It can be assumed that if the knee extensor muscles are powerful then they should facilitate in large end point speed (greater ball velocity).Isokinetic muscle test is often used to evaluate strength within sport, with a range of data available from its use (Ozcakar et al, 2003) however controversy surrounds its application. Wisloff et al (2004) believe that isokinetic tests do not reflect the actual movements of the l ower limb segments during a football kick, and Dvir (1996) states that this is due to the nature of examination knee extensors, as it is a single-joint configuration, it is limited in functional scope.A study by Reilly Drust (1994), have reported results for female soccer players that show a high correlation between ball speed and knee extensor strength, this is supported by McLean and Tumilty (1993) who state that maximal strength of knee extensor muscles is an important determinant of kick performance. Asami et al (1982) report that the ball velocity and knee extensor strength relationship of the kicking limb may well depend on the skill level of the players, suggesting that the strength of the muscles in the knee has less in dumbfound on ball velocity in football players whom are more skilled. This statement implies that less skilled players rely more on their muscular strength than skill. De Proft et al (1988) conducted a strength training programme for footballers and found a 25% increase in concentrical muscle strength of extensors.Studies have shown that knee extensor strength and kick performance however did not have a positive relationship, as for example Masuda et al (2005) found that knee extension/flexion strength was not correlated with the ball velocity and Aagaard et al (1996) conducted a 12 week training programme on the isokinetic strength of the knee extensors and flexors, with an increase in isokinetic and concentric strength found, but it was concluded that this gain did not help facilitate improvements in performance.Expectations and hypothesesFrom current literature it is anticipate that the use of a strength training programme integrated with technical game play, will have a positive significant improvement from pre-test to pip-test on both females and males as previous research has shown that a strength training programme improves performance (Manolopoulos et al., 2004 De Proft et al., 1988 Dutta Subramanium, 2002), however the fem ale group are expected to have a large improvement as they often have lower level of strength to start (Myer et al, 2005) leaving more room for improvement, and men will have a better kicking performance determined by ball velocity as they possess more power (Barfield et al, 2002 Tant et al, 1991). It is also expected that an improvement in knee muscle strength, limb velocity and foot velocity at ball contact will lead to an improvement in ball velocity as it can be said that kicking performance can be related to leg muscle strength as it is the muscles which are directly responsible for the increasing speed of the foot and therefore resultant ball velocity (Lees Nolan, 1998). This information leads to the hypotheses for this study.It is hypothesised that after a strength training and kick co-ordination programme both men and women will find significant improvements in their kicking performance and knee extensor strength, females will have a greater improvement in the pre to post test results than their male counterparts, men will have greater ball velocity both pre and post test than women, improvements in knee strength, limb velocity and foot velocity will lead to an improvement in ball velocity.Materials and methodsPilot testBefore any true data collection commenced two pilot tests were conducted. This was to enable any aspects of the testing procedure to be checked, allowing areas of weakness and uncertainty to be enhanced and/or changes needing to occur to be implemented before actual testing transpired.The starting line pilot test involved kinematic analysis data collection, using Qualysis Oqus 3D motion capture dodging, at a sampling rate of d Hz, under laboratory conditions. A musician was marked up with a lower limb gull set (see figure 7 and 8), a warm up and relevant instructions were given. 5 maximum velocity kicks were performed with the dominant foot at a target (1.82m x 1.2m) set 6 metres away from the position of the ball, a 2metre app roach withdrawnness of self selected approach angle was allowed and a Sports radar precision gun (SRA 3000) was positioned behind the target. Uncertainties regarding target size, approach distance and quality of data collection were put under scrutiny. Collaboration with the participant allowed for uncertainties such as target size and distance of approach to be modified. Quality of data was checked and it appeared not all parts of the movement were captured or markers visible at all times (see figure 4). Due to these findings the pilot testing resulted in changes to the be after protocol, such as approach distance (an extra metre allow was given), fortuneage size (was halved to pr compositors case covering of markers), normalisation technique in regards to area high-energyally covered was increased (to cover all movement performed) and appropriate marker placement took place (incorrect palpitation had previously taken place).The second pilot test was an extension of the firs t, relevant changes were made as noted in pilot test 1, with testing on the isokinetic dynamometer (ISOCOM- isokinetic technology, eurokinetics) included for strength data. A warm up was conducted prior to use, with the enfolding of dynamic movements to help replicate the movement on the isokinetic dynamometer, once undefiled 5 practice trials took place followed by 3 trials that were collected as the data. This allowed for any time restraints for the two conjoined to be noted. It was found that the testing on the isocom took longer than the kinematic data, as it was expected that this would be roughly the similar time so implementation of a suitable time system could occur. Marker issues previously noted in pilot 1 were not problematic this could be due to the increased area of calibration and anatomic landmark markers not being covered by bandages. Figure 5 shows that most data was captured and tracked, giving evidence to improvements made being effective, when comparing figur e 4 and 5 against each other. The extra metre approach distance allowance proved successful with collection of data running more smoothly.ParticipantsSixteen amateur football players volunteered to participate in this study, eightsome females and eight males. Participants were split with regards to gender and assigned to either the female control group (FCG) (n= 4 females age 20 0.8 years height 169 5.8cm body mass 68.9 11.1 kg all mean std), the male control group (MCG) ( n= 4 males age, 21 1 year height 177.5 7 cm body mass 77 10 kg all mean std), the female strength training experimental group (FTG) (n= 4 females age 20 1.3 year height 160 1.8 cm body mass 58.1 4.3 kg all mean std ) or the male strength training experimental group (MTG) (n= 4 males age 17 1. 2 year height 174.9 4.1 cm body mass 73.1 13.7 kg all mean std). All females were beneficial foot dominant, with 6 males being right foot dominant and 2 left foot dominant. Foot say-so was self selected bas ed on the players reply to which foot they preferred kicking with to gain a maximal ball velocity outcome. Subjects were informed approximately the requirements, benefits and risks of the study, and completed an informed consent form and Par- Q prior to any testing (see Appendix).Kick performance test / Biomechanical testingIn accordance to the study of Masuda et al (2004) kick performance was evaluated by measuring the maximal and mean velocity of the ball, by the use of Sports radar precision gun (SRA 3000), and a set number of trials in which the ball hit the target (5 times). early(a) measurements from this maximal kick were also taken by means of Qualysis Oqus 3D motion capture system, this uses multiple cameras (an eight camera system) to reconstruct three dimensional movement data this was captured at a sampling rate of 500 Hz for 5 seconds. This enabled human movement analysis during the executing of a motor task (instep kick) to be traced via the use of reflective marker s, crowd quantitative information (Cappozzo et al, 2005). The calibrated anatomical system technique (CAST) marker set was used (Cappozzo et al, 1995), each participant was instrumented with 44 retroflective markers (see figure 7 and 8). All markers and clusters used when capturing the data was with the aim to not significantly shift the performance being captured and measured as stated by trademark and Crownshield (1981). These markers were placed on anatomical landmarks (medial and lateral side of proximal and distal end of segements) by palpation using guidance from Croce et al (2005), and on segments using clusters in accordance with Manal et al (2000) who state that a pissed shell with a cluster of four markers is the optimal configuration for a cluster set. Specific shoes were provided for all participants, with the anatomical landmarks placed on these prior to testing (figure 6).Before data collection of each participant commenced, the motion capture system was calibrated (see figure 9a) to allow information gathering of spatial location of anatomical landmarks in regards to a known frame of reference (Cappozzo et al, 1994). This occurred by the use of a wand, which carries two markers of a given distance (750.5mm), and is made to coincide with the target anatomical landmarks by moving dynamically through the volume of cameras (Cappozzo et al, 2005 Richards, 2008) over a calibration frame placed in the data collection area (see figure 9b), this is removed so data for the intended activity (instep kick) can be performed and recorded. A static of each participant with clusters and anatomical markers was then taken (see figure 10) asking participants to gain a posture where anatomical markers can be seen by two or more cameras for at least a frame. at once this was achieved only tracking markers were kept on (thigh and shank clusters, anterior superior iliac spine (ASIS), posterior superior iliac spine (PSIS), greater trochanter, iliacs, foot markers except 1st and 5th metatarsals), as Cappozzo (1984) states markers used for identifying anatomical landmarks should be removed before physical movement is performed. Qualysis Track Manager (QTM) was the software used to capture the data including statics, dynamic movement and calibration.The set-up design for the kick performance test can be seen in figure 11. Specific instructions were given to participants regarding their kicks, it was stated that although the kicks that befuddled the target would be repeated, they should not sacrifice speed in companionship to improve accuracy. A ball of standard size and standard largeness (Fdration Internationale de Football Association, FIFA, standard) was used. A warm-up was conducted, this took place on a treadmill (5-10 mins) followed by stretching, once the candidate felt they had been sufficiently warmed up practice trials took place. 2-3 practice trials were implemented allowing participants to acquaint themselves with test equipment and kicking conditions. Participants were allowed to self select their approach angle to the ball (between 0 to 60), the only restraint utilised was the approach distance to the ball participants were allowed a run up of between 2 to 3 metres this distance was marked and made noticeable to the participants. 5 successful trials were recorded on the dominant leg, a successful trial was classed as one which hit the target and the motion capture data was seen to be adequate, only 3 of these trials were analysed (data deemed as poor quality was discarded). This testing took place both pre and post intervention. at a time data collection had been completed in QTM, the information was used and markers labelled including both static and dynamic data. For dynamic data, this took place through naming the markers in a dynamic frame and processing this to the corresponding data. An aim model was built, this was then generated and batch processed to all the dynamic trials, the checking of each a natomical frame ensued to ensure all markers were labelled correctly. Once this procedure was completed data was then exported to Visual 3D for further analysis and model twist. Data from QTM (see figure 10) was built in to actual body segments that could be visually seen and recognised this occurred through model building on Visual 3D. Figure 12 shows some examples of how the right get hold of side of the body was built the same was done for the left side. Once model building had been completed, all trials were checked and different pipelines were put in place (a set of commands that can change or produce data wanted). An interpolation pipeline was conducted on the data to fill in missing data points, a ten frame gap fill was instrumented, pickax in gaps more than this suggest that data is of poor quality. A low pass filter (using Butterworth filter) pipeline was put in place on the data, to smooth and remove noise that could be due to relative and dogmatic errors (soft tissue artefacts) (Richards, 2008), with a cut of frequency of 6 Hz used. burn off frequencies previously used in other literature are between 6-18 Hz (Andersen et al, 1999 Dorge et al, 2002 Nunome et al, 2002 Teixeira, 1999). To determine heel strike of the non-kicking leg at placement the event minimum pipeline was used on the non-dominant leg (heel), to find the lowest point of the heel in the z axis of rotation (see figure 13). For information between a range of movements to be determined, the event ball contact was defined (see figure 14). Segment velocity (in x axis) of the thigh, shank and foot was extracted from the data, in the reports section, using the range of events previously defined (non-dominant leg heel contact and ball impact) to visually see data between and up to those chosen points.Muscular strength testIsokinetic concentric peak torque of the dominant leg was measured using an isokinetic dynamometer (ISOCOM- isokinetic technology, eurokinetics) see figure 15. The st rength test involved movement of the knee (extension and flexion) to detect muscular strength in the knee extensor muscle groups. The angular velocity used for the movement was 60 s-1 this angular velocity has been used by many investigators to evaluate knee muscular strength of football players (Kellis et al, 2001 Ergun et al, 2004 Dauty et al, 2002). Prior to undergoing the test a warm-up was conducted, consisting of a 10 min warm up of cycling and 5mins of dynamic stretching, completion of this lead to the familiarisation process of the test protocols for the isokinetic movements that were tested including practice trials. Three maximum voluntary repetitions of flexion and extension at 60 s-1 took place in a seated position, with five familiarisation trials taking place beforehand, the participants were warned as to when the real trials were about to commence. The peak torque value was used to represent muscular strength this is considered to be the gold standard in isokinetic me asurement (ISOCOM testing and replenishment user manual). This testing took place both pre and post intervention with the same protocol applied for both testing.Training programmeThe training programme undertaken in this study was a synthesis of findings derived from published articles for example training books and journals (Manolopoulous et al, 2006 Zatsiorsky Kraemer, 2006 Chu, 1998). The FTG and MTG followed a 6-week training programme consisting of 1 school term per week (each session consisting of up to an hour and a half) including a warm up and main activities. The main activity consisted of a circuit style fashion plyometrics, kick co-ordination and strength work ensemble, with exercises such as lunges, squat jumps, resistance band work, core stability ball work and hurdle work included. adept game play was incorporated into each session at the end of the circuit with the aim of improving k