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

My personal exercise programme (P.E.P) is on football and I am focusing on my position of centre back.

Extracts from this document...

Introduction

My personal exercise programme (P.E.P) is on football and I am focusing on my position of centre back. A centre back needs to have strength, speed and balance in order to tackle. They also need speed for pushing out in order to catch the opposition offside. They also need stamina to keep a good level of play throughout the whole length of the game and strength to kick the ball far up the pitch to get the team out of danger when under attack. However for my P.E.P I will be focusing on my cardiovascular fitness. My strengths are balance and strength (power) as my best part of my game is tackling as I usually win most fifty-fifty tackles. My areas for improvement are speed and endurance as when tackling back with an apposing player I find it hard to keep up with them as I am not very fast and I also get slower as the game goes on due to poor stamina. Therefore I'm focusing on my cardiovascular fitness to try and improve these areas. In my P.E.P I will try to include the various principles of training, for example specificity and reversibility but I will mainly looking at progression and overload. ...read more.

Middle

Then stretch all the major muscles used for football, each stretch should be held for a period of 8 - 10 seconds. The muscles that need to be stretched are: 1.Hamstrings 2.Quadriceps 3.Gastrocnemiuis 4.Triceps 5.Deltoids 6.Trapizium Station One On this station you have to start at the line, sprint to the first cone then sprint back to the line then sprint to the second cone, then sprint back to the line then sprint to the third cone, then back to the line. Then sprint to the second cone and back then to the first cone and back to complete the exercise. This will improve your speed, agility and muscular endurance of the quadriceps and hamstrings. Station Two This station is a sit up exercise. Perform as many as you can in one minute. These will improve muscular endurance in the abdominal muscles; this comes in handy when a throw-in needs to be thrown over a long distance. This is explosive strength because it is done in one explosive movement. Station Three This exercise concentrates on a player's chipping ability and accuracy, the hoops should be placed 5m apart. Place a ball behind the line and chip it so it bounces in the first hoop, then chip a ball so it bounces in the second hoop. ...read more.

Conclusion

Station 8, kick-ups, I am fairly good at kick-ups already but by the end of the program I was able to keep the ball under control at a lower height than what I started with. Station 9, passing, this station tested my right and left foot, my accuracy and my speed, my left foot has improved a lot by doing this exercise, my right foot has slightly improved. During week four my results decrease, the reason for this is I had a flu that week and was unable to perform to my full potential, as my results show. I found the circuit to be very intense and tiring, but very effective as my circuit tested all the areas I wanted it to. Also I would make the exercise time slightly less at the beginning of the program so I could get use to doing the exercises gradually. Although I had improved during the six-week period I had only improved slightly, so if I were repeating this program I would make it last 12 weeks so improvements could be seen more easily. Once the circuit becomes to easy I would have to make it harder to affect plateauing. If the circuit is not made harder the body will stop improving in the areas of muscular endurance and anaerobic respiration. The body must also train to prevent reversibility. This is when the affects of training decrease and the benefits are lost. ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training 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 GCSE Exercise and Training essays

  1. My six week personal training programme for football.

    The training programme should be for three days a week. Each of those three days should cover at least 45 minutes of exercise. If the exercise is less than 45 minutes, it should be repeated until the 45 minutes are complete.

  2. Free essay

    GCSE P.E - PEP

    it difficult and also when going straight from one station to another sometimes you forget about recording your results. The order of my circuit I thought was good because I wasn't working one set of muscles on two stations consecutively, also I put my rest stations in after the more tiring stations because I will be more fatigued then.

  1. MY personal exercise programme

    Only half way through my PFP and Positive results are showing and I am very pleased I continued working at the same level as last week on the cardiovascular machine Self assessment 9/10 DATE ACTIVITY TIME/DURATION DIET Monday 18th August Sprint- Jog Run 30mins 15mins 15mins Cereal Fruit Pasta meal

  2. personal exercise plan My sport- FOOTBALL

    home Session 3 Warm up See description Cardiovascular endurance - Flexibility See description Muscular strength Press ups x60 reps + Pull ups x50 reps Power - Muscular endurance 4 mile run at 65% MHR Cool down See description Week 5 Venue: Local gym Session 1 Warm up See description Cardiovascular

  1. Personal Exercise Programme

    Looking at my results I have decided to focus on speed as my main component as I am not happy with the results; in a race it doesn't matter if I have all the other components, but if I don't have speed in 100 metre sprint then there is no

  2. P.E coursework Personal exercise programme (PEP)

    Muscular endurance: Sit up test. Like the 'bleep test' but rather than running a 20 metre length you go from lying flat with legs bent at the knee, and the hip, then sit up to the ninety degree position with the arms crossed lightly and hands resting on the shoulders.

  1. Training Program

    At the same time, reach forward with your right arm. As the left leg comes through, extend the right leg back. It should remain extended for the duration of the push-off. 4. Hold this extended stride for a brief time, and then land on your left foot.

  2. Personal exercise programme - Like all martial artists I feel that I am ...

    Twisting (right elbow to left knee and vice versa) at the top of the sit-up movement is not only useless, it places tremendous rotational stress on the lower back that can lead to injury. 50 sit ups / 3sets Process * Lying on back with knees bent * Feet flat

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