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I will design and carry out my PEP on the basis of me being a football player.

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Introduction

My Personal Exercise Program By Shane Lowe Deanery High Introduction I will design and carry out my PEP on the basis of me being a football player. I am 14 years and 6 months old and have been playing football since about the age of 5. I enjoy the game and I am quite good at it. Although I am quite good I would like to train to become better at the sport and increase my overall fitness level. I am generally fit but there is definitely room for improvement and I will look to do so. When I leave school I plan to join the British Army so I would like to become fit so that I can fulfil my plans. Over the 6 weeks that I carry out the training regime I will give it 100% and really try to improve my fitness and footballing skills. I want to make the best of my ability at football so I can enjoy what I do and hopefully it will benefit the Sunday league club that I play for. I play for Aspull Juniors. I have done so for 5 years now and enjoy playing for the team. I play in the centre of midfield and play in more of a defensive role. This position allows me to put a lot of effort in and influence the game. I am a good tackler of the ball and can pass good as well. For the job that I do on the football pitch I need to have a good stamina (so I can cope with the demands of the football math), good flexibility (so I don't stretch my muscles when making tackles), good balance (to pass the ball and make ...read more.

Middle

Stretches Hamstring- I would sit on the ground then bend over front wards and touch the top of my shin, I would hold this for 10 seconds. Then I would sit up rest and then bend over front wards again only this time touching the toes rather than the shin. Quads- I would stand and balance myself against a wall with one arm then I would grab the left leg bend it backwards so the foot is touching my bum and hold for 10 seconds. Then I would stop rest and change legs. Groin Stretch- I would sit on the ground and put the soles of each foot together in a yoga sort of position. Then slowly put pressure on the inside of each leg to stretch the groin. Upper Arm- Place one arm in front of me and place the other arm underneath the arm that is held out and grab the shoulder. After this swap arms and do exactly the same. Hold each stretch for 10 seconds. WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 5 MINUTE JOG- THIS WILL BE DONE ON THE ALL WEATHER PITCH 5 MINUTE JOG- THIS WILL BE DONE ON THE ALL WEATHER PITCH 5 MINUTE JOG- THIS WILL BE DONE ON THE ALL WEATHER PITCH 5 MINUTE JOG- THIS WILL BE DONE ON THE ALL WEATHER PITCH 5 MINUTE JOG- THIS WILL BE DONE ON THE ALL WEATHER PITCH 5 MINUTE JOG- THIS WILL BE DONE ON THE ALL WEATHER PITCH THOROUGH STRETCH- THIS WILL BE DONE IN THE SPORTS HALL THOROUGH STRETCH- THIS WILL BE DONE IN THE SPORTS HALL THOROUGH STRETCH- THIS WILL BE DONE IN THE SPORTS HALL THOROUGH STRETCH- THIS WILL BE DONE IN ...read more.

Conclusion

The standing broad jump that I did was not spectacular but I was pleased with the result. Week 6 For this week I was supposed to do 16 lengths, but because I missed week 4 I decided that I would carry on with 14 lengths. I went outside and did the warm up followed by the stretches then went inside to carry out the Pyramid Session. The 14 lengths were challenging but I felt an improvement in my fitness and they were easier to complete than the lengths last week. The test for my final week was a repeat of the throw/catch ball test. I carried it out in the Sports Hall and beat the score I had gotten previously. I got a score of 33, beating the score of week 2 and equalling my personal best. Evaluation I was pleased with the work that I had done in my final week. I found that the 14 lengths in the Pyramid Session were easier to complete than the previous week. I was pleased with the level of my fitness and was pleased with the score I achieved in the throw/catch ball test. Final Evaluation Throughout my PEP I have seen my overall fitness gradually increase from week to week. I would definitely say the regime has been a success and recommend it to people wishing to improve their fitness. The Pyramid Session provides a challenge from week to week and the exercises between the lengths make it a very demanding regime. I was pleased with the work that the exercises did and at the end of the 6 week program saw an improvement in my leg muscles, middle and upper body strength. I am extremely pleased with the improvement and success that the PEP has had. PAGE 1 ...read more.

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