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

PE coursework: football

Extracts from this document...


Personal Exercise Program- Improving Performance in Football Introduction Football is the most widely played team game in the world and the most popular spectator sport, followed avidly by millions of fans. It is an eleven a side field game played with a spherical ball. The object of the game is to score more goals than your opponents by propelling the ball into the opposition's goal. You do this by passing, moving and tackling in all areas of the fifty by one hundred yard pitch. This is why tactics and strategies often play a large role in determining the games outcome. Football is a competitive sport and is known as an invasion game, and by gaining territory through passing, dribbling or intercepting you are gaining an advantage for your team. A referee is the only man/woman on the field who does not belong to either of the two teams competing in the game; he is there to reinforce the many laws of the game. Corners, throw ins and goal kicks are awarded to teams when the ball goes out of play. At present, games are played in large stadiums and players receive up to �160,000 per week for playing football at the highest professional level. There are various cups and trophy's that teams compete for throughout the season, which runs from the end of August to the end of May. There are also national teams where the most talented players from the country come together to play in competitions such as the world cup against other nations. Football is a multiple sprint sport, where the player spends some of the time sprinting, while other times running fast, running slowly, walking or standing still. Depending on the position of the player on the field and the level at which the game is played, varying degrees of fitness and combinations of components of fitness are needed. ...read more.


This is the ability to change the position of the body quickly whilst keeping the whole body under control. Muscular endurance because it is important that a players muscles can continue working to full potential throughout the game. This is the ability of muscles to maintain and repeat contractions without getting tired. Many activities need both cardiovascular and muscular endurance and football is one of them. Speed because it is necessary to be able to move the body at high speeds e.g a race to the ball. It is the different rates at which a person is able to perform a movement or cover a distance in a short period of time. This means speed is needed to move either your whole body or just part of it, which is very common in football. The four fitness components I have just described, I feel are the most predominant ones in a game of football and hopefully using my personal exercise program to improve these, it will also improve my game. Here is how I can test these elements to provide a base data to assess whether my programme is successful or not. Cardiovascular Endurance- Bleep test - where you run twenty metres in time with the bleeps from a cassette until you are too tired to carry on. You results are obtained by recording the level you reached. Agility- Illinois Agility Test- where you set out a ten by ten square with a set of cones running down the middle of the grid which are 3.3 meters apart. You run through it like so: You record the results by timing how long it takes to complete the square. Muscular Endurance- The Squat Test- where you do as many squats as possible in one minute. Speed- Thirty meter sprint- a simple thirty meter sprint where you gain results by recording the amount of time it takes you to complete the task. ...read more.


The Thirty Five Meter Sprint- testing speed- I ran this distance in 4.74 Seconds- This was the final fitness component and test I set out to improve in my Personal Exercise Program and as you can see when comparing it to my first test, I have improved by 0.17 of a second. rating men women very good < 4.80 < 5.30 good 4.80 - 5.09 5.30 - 5.59 average 5.10 - 5.29 5.60 - 5.89 fair 5.30 - 5.60 5.90 - 6.20 poor > 5.60 > 6.20 You can also see that I have moved up a band into the 'very good' section. If I was to carry out the entire personal exercise program again with the option to make amendments to it, I think I would change the agility training because it was not very specific because I assumed that if I improved all of the other fitness components that I set out to, then agility would improve as well, even without such a high intensity and specificity of training. My predictions were correct and I did improve my agility, but my it only improved by a small margin, which I believe can be made larger if the changes I have just mentioned are made. However my P.E.P still worked very well because it improved ALL fitness components it set out to. If I was to continue with my training now, I would almost definitely increase the intensity in the same pattern that I have done throughout my six weeks of training, this, in essence, should increase the improvement of the four elements of fitness once again. I could extend my program by adding more specifically football related exercise to it. For example, when resting in between repetitions, have a passing drill or shooting frill set up instead, however, this is only after the person has completed a full 6-10 weeks of the program. ...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. Analysis of Performance GCSE PE Coursework

    The weaknesses I find I have are cardiovascular endurance, passing with my left foot and heading. These are some training methods that would help to improve my cardiovascular endurance: * Continuous training * Fartlek training * Circuit training Continuous training consists of working for sustained periods of time which uses all major muscle groups of the body.

  2. pe coursework

    Reach towards extended foot and hold. Repeat for other side. Standing Quadriceps: Standing on one leg grab the bottom of one leg (just above ankle). Pull heel into buttocks and push the hips out. Your thigh should be perpendicular to the ground. Hold and repeat with the other leg.

  1. personal exercise plan My sport- FOOTBALL

    include an exercise which involves him making 10 diving saves in a row, this would improve his flexibility as he would have to stretch for the ball. I will describe my warm up and cool down now so I do not have to repeat it for every training session.

  2. Free essay

    GCSE P.E - PEP

    Building up my agility and flexibility levels will help me in football when tackling and challenging for a header. Improving my muscular strength particular in my legs will help when I'm running and help me to put more power into the ball.

  1. GCSE PE Coursework 6 Week Training Programme

    Then for another 5 minutes, pass 40 metres apart. Session 3: Tackling techniques - He has to tackle someone and then pass to a fellow player. To be carried out for 10 minutes Session 4: A 3 v 3 match for 10 minutes. The aim is to score as many goals as possible.

  2. GCSE P.E coursework - circuit training

    A circuit can involve what ever you decide you want it to involve. If you want to fitness circuit, you will make the stations things to improve your fitness. You can however, make it a skill circuit. You might want tour circuit to help you improve on your football, so

  1. P.e.p I will be looking at how to improve myself in Football.

    See next page. Week 1 Week 2 Week3 Week4 Week5 Week6 Practical Lessons Circuit Training Muscular Endurance Location: Sports Hall Duration: 10minutes Work- station: 1 minute Rest: 30 seconds Method: Muscular Endurance Activities: Circuit Training Stretch Skipping Bicep Curls Press ups Push ups Sit ups Star jumps Bench lifts Squat thrusts Shutlles (10)

  2. My personal fitness program is designed to enhance my speed, agility and cardio-vascular fitness, ...

    30 seconds: measures muscular endurance = 26 Sit-ups in 30 seconds: measures muscular endurance = 26 Grip diameter Test: measures strength Left = 43 Right = 52 Standing Broad Jump: measures explosive power = 7 ft 9" Fartlek Level Reached: measures cardio-vascular fitness = Resting heart rate (RHR)

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