• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

Personal Exercise Programme - Football

Extracts from this document...

Introduction

Personal Exercise Programme Name: Ewan Brand Age: 16 Height: 5ft 8in Sport: Football Position: Goalkeeper Achievements: Under 14 Lincolnshire County Cup Winners Under 14 Lincolnshire League Cup Winners Under 15 Midlands Championship Winners Under 15 Lincolnshire League Winners Under 16 Lincolnshire County Cup Winners Under 16 Scunthorpe League Winners Under 16 Scunthorpe League Cup Winners I also play competitively in the mid-Lincolnshire league. Previously I have played for my district and was part of a team which made it to the last eight in the national cup. Current Fitness At this moment in time I am training twice a week. I don't believe that this amount of training is sufficient enough to give me adequate fitness levels and I am not in peak condition at the moment. To measure my current fitness I have decided to do some pre-tests to determine my current level of fitness. The pre-tests I have chosen are: > Strength(Hand Grip) - hold the grip dynometer above your head and squeeze whilst bringing your arm to your side. ...read more.

Middle

I have chosen these tests, as they will find out the aspects of the sport that I am needing to improve. Fitness Component Score Rating (Compared to N.A.) Strength 57 Good Power 183 Poor Co-ordination 28 Average Agility 18.3 Poor Sit-ups 44 Good Push-Ups 55 Good These test results show the areas, which I need to improve on, are my power agility and co-ordination. To overcome this I will base more of my fitness programme on improving these aspects but still include some exercises, which will keep the other aspects reasonably high. The main aim of my P.E.P. is to try and improve the main aspects of goalkeeping. These are the following areas that I aim to work on: Co-ordination - The interaction of motor and nervous systems to produce smooth accurate movements. Hand-Eye co-ordination is needed for goalkeepers in order to save and to catch the ball. Co-ordination also helps with goal kicks as you connect properly with the ball and get a clean strike rather than mis-kicking the ball or kicking the ground. ...read more.

Conclusion

The higher a players muscular power the higher he will be able to take claim the cross meaning the attacker will less chance of getting the ball and scoring. It will also mean that a goalkeeper will be able to dive further into bottom corners meaning they will save some shots they weren't able to reach and hold onto some shots they would only parry. Other Areas Of Goalkeeping Reaction Time - is the ability to react to a stimulus. Factors that effect response are, the number of stimuli and the number reactions that each stimuli has. Reaction time is used in goalkeeping when a player shoots or a cross is made, the quicker a reaction time the more movement time there is for that goalkeeper to get across and make the save. Flexibility - is the ability to move a joint through its full range of movements. Flexibility is used in goalkeeping when making a save low down, as the more flexible you the further you will be able to reach meaning saving a shot which you wouldn't have and catching shots you would only parry therefore reducing amount of goal-scoring opportunities. Flexibility also reduces the chances of injury. ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our AS and A Level Acquiring, Developing & Performance Skill section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related AS and A Level Acquiring, Developing & Performance Skill essays

  1. Training Programme - I want to build up my stamina because I need it ...

    In this zone your individual anaerobic threshold is found. During these heart rates the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is mainly used. One of the side effects of burning this glycogen is lactic acid.

  2. Personal Exercise Programme (PEP).

    strong you have a better chance of holding on to the paddle. To test my power I did the sergeant jump test. I scored 125 but this cannot be compared to national averages as there are non available. However, I do not see this test as being particularly critical anyway

  1. I have chosen badminton for my personal exercise programme. I will enhance my performance ...

    Warm Up - An exercise cannot not be without any warm up and cool down. They are so important because of many reasons. A further warm-up is to raise the body temperature. It has been shown that ATP conversion; glycolytic enzyme action and muscle reaction response times are quicker at a slightly higher temperature.

  2. Aim: to plan, perform, monitor and evaluate a 10-week training program for a specific ...

    I increased this, as I could not feel it was working my abdominals in the session. I will be keeping all the weights the same as I can feel they are working my muscles and find them challenging at the end of each set.

  1. Analysis of Performance football

    Sometimes losses concentration which allows the ball to get ahead of her. Technical Model: Michel Owen Using both feet to control the ball, close control of the ball, dropping shoulders (faint technique). Good agility, quick on the ball, using quick foot movement. Using both inside and outside of his feet.

  2. Personal exercise plan

    The main muscles that are working when involved in Trekking are (Appendix 2): * Gastronomies * Soleus * Quadriceps * Hamstrings * Gluteal group * Abdominals Energy System As Trekking is a prolonged distance sport, a highly trained aerobic energy system will be required.

  1. The purpose of my training programme is to provide a guideline for myself to ...

    on a lot of cardio-vascular sessions such as Fartlek and continual training. This is so that I can be practiced at constantly being at work (training) under varied intensity as in some matches the game will be played at a slower or faster pace.

  2. PE coursework - football

    Agility is also a key one however it is not as applicable to my position as I don?t need to take on players as much as a forward would do. Nonetheless I still need to be able to change direction and speed at a fast pace in order to lose a marker to receive the ball.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work