FACTOR FITNESS - So you can enjoy sports safely

Benefits

Football is an aerobic, skilful and popular sport. Players spend some of their time sprinting and other times running fast or slowly, so a game can be an excellent cardiovascular workout. It also involves players all working together, making it a great team sport.

The history of the game

Football is the most popular sport in the world with an estimated 120 million players.Primitive forms of the game were played in China as early as 200BC.

In the 12th century in England, football was a violent ‘game' played between rival villages. They would use an inflated pig's bladder as a ball and the game would take place across the ditches and fields between the two villages. Picking up the ball and tripping up and kicking your opponent were allowed.

In the early 19th century, the game became more organised when the 1848 Cambridge rules were created. The Football Association was founded in 1863 but there were arguments about whether or not the ball could be handled until the rugby union was formed in 1871.Clubs were formed in England and, in 1872 the first organised competition, the FA cup, was born.

The aim of the game

Two teams of 11 players with attacking, midfield or defensive roles compete to score goals; a goal is scored by a player kicking, heading or deflecting the ball with any part of his body other than his hands or arms, over the goal line between two posts and under the cross bar of the net. They play for 45 minutes each way. At the end, the side with the most goals is the winner.

Players try to intercept the ball from their opponents by tackling them. They can use any part of their body other than their hands and arms to get the ball into a position to score. Once the game has started, only the goalkeeper can handle the ball inside his own penalty area.During the game, up to three players can be substituted.

Great stuff

• The highest transfer fee quoted for a player is a reported 13,033,000,000 Spanish pesetas (£47 million) for France's Zinedine Zidane from Juventus to Real Madrid on July 9th, 2001. Guinness World Records
• The most games unbeaten in the English Premier League is 49 by Arsenal between May 7, 2003 and October 16, 2004. This total is made up of the last two games of the 2002/03 season, 38 games unbeaten for the whole of the 2003/04 season and the first nine games of the 2004/05 season. Guinness World Records

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Mandatory

Strongly recommended

Optional

Always consult your haemophilia centre and / or your physiotherapist prior to taking part in a new sport. They can advise you on what protective wear you may need.

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WARMING UP

Jogging, side-to-side, backwards running and run-throughs are appropriate general warm-up activities. Shots at goal, passing and dribbling skills should also be included.

For more information, select a specific stretching exercise from below or view all

Cooling down

Following exercise, a cool-down involving some light aerobic activity and some stretches is important to restore the muscle lengths, lower your body's temperature and reduce your heart rate and blood pressure back to normal levels. Working the major muscle groups gently will also help remove waste products that accumulate in your muscles. Cooling down correctly can also help to lower muscle soreness and stiffness.

The cool-down should consist of at least two to three minutes of light aerobic activity such as light jogging, closely followed by a static stretching routine.

It is also important to re-hydrate following sporting activity and to treat any suspected injuries with RICE (rest, ice, compression, elevation).

If you suspect a bleeding episode, you should contact your local
haemophilia centre immediately and/or treat with factor.

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• Research has found that forwards are more likely to be injured than midfielders. Defenders were the least likely to be injured. It may be worth considering your position in the team to reduce your risk of injury
• Playing on grass may reduce your risk of injury
• Although footballs are now lighter in weight and less prone to becoming waterlogged, you should still avoid heading the ball because it can cause internal bleeding, which can be extremely dangerous

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