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

PEP for badminton

Extracts from this document...


Personal Details Name - Barbra Age -16 Gender - male Height -1.61 m Weight -52 kg Health Problems or injuries -none Activities undertaken - Badminton. Currently I play at lunch time in school and local club, the Audley sports centre Facilities available - gymnasium & equipment Fitness Test Results (15 December 2005) Fitness Test Result Rhythm skips Press ups Step ups Pull ups Rest Tricep dips Shuttle runs Sit and reach Fitness Requirements for Badminton The game of badminton requires many different aspects of fitness which I will outline below. Aerobic Endurance-a good level of cardio-vascular fitness is needed because of the continuous nature of the game. Speed -needed to move into position quickly both in attack and defence Strength -leg power is probably more important than upper body strength although this is required for shooting. Explosive leg power is needed for rebounding, jump shots and jump-ball situations. Muscular endurance is also needed because of the repetitive nature of the game. Flexibility - needed for all aspects of the game to reduce the risk of injury and to allow movement to the ball in a variety of situations. ...read more.


If possible pair up with someone else to help with passive stretching exercises. In order to overload myself, I think the work time should be increased by 5 seconds per station and as I found the time between circuits quite easy, I will carryout a slow jog recovery instead of walking. The exercises at each station should remain the same. Personal Exercise Plan Training Session No. ...2... Type of Training ......Circuits............... Date ................. Session Outline (including intensities & recovery) * 3 circuits of 10 stations * 25 seconds work per station with 30 seconds recovery between stations * 60 seconds slow jogging recovery between each circuit #1 Press ups #2 Bench jumps #3 Scrunch sit-ups #4 Leg Changes #5 Triceps dips off the bench #6 Squat jumps #7 Sit-ups #8 Modified pull-ups off the beam #9 Step-ups #10 Shuttle runs Evaluation of session The warm-up was good and I felt the passive stretching really helped. I coped well with the increase in work time and was pleased with the level of intensity I sustained. But I did lose my concentration on a few exercises during the last circuit and didn't complete a full range of movement on some of the upper body exercises. ...read more.


The exercises were followed safely and the quick safety check of equipment was carried out each session. The retest results how I have improved in all areas of fitness. I was particularly pleased with the vertical jump and flexibility results. These improvements have allowed me to be more effective in the matches I am playing and I am starting to make fewer mistakes in my games and my reactions have also improved. I also seem to be more effective under the basket when rebounding. However I still feel I need to develop my upper body strength. I found the evaluation of each session useful and will continue to do this in the future, not only for training but matches to make my goal setting more effective. The PEP helped my levels of motivation as I wanted to constantly strive for improvement as well as my levels of concentration. Because I was getting tired I found I had to focus on the technique and I have started to transfer this to the game situation which has helped my skill performance. I will continue to incorporate circuit training into my overall programme and aim to gradually increase the work intensity, after reducing the recovery time between the circuits. ?? ?? ?? ?? Barbra khan ...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. Personal excercise programme

    beyond the 20m marker at the end of each shuttle * If the athlete arrives at the end of a shuttle before the beep, the athlete must wait for the bleep and then resume running * The athlete keeps running for as long as possible until he/she can longer keep

  2. P.E coursework - Badminton

    it means that my body cannot get fitter if the same level of exercise is used. * Overload - to progress you need to overload in training e.g. jump on the spot 20 times in a minute, then in 50 seconds, then 25 jumps in 50 seconds etc.

  1. Free essay

    GCSE P.E - PEP

    13.3, this showed that after 6 weeks of training I have got slightly fitter. If I repeated all of the tests it would give me a more definite result of if I am fitter now or not. In my circuit I included, two stations that worked on upper body strength,

  2. pe pep on swimming

    As I have improved in this area I will be more skill full in a swimming competition and be able to move quickly through the water. Power in needed in swimming so that a swimmer can quickly move through the water with speed and get a good strong jump.

  1. Chosen Activity for P.E.P - Basketball, I currently partake in this sport for the ...

    seconds recovery between stations * 40 seconds slow jogging recovery between each circuit #1 Inclined Press ups #2 Bench jumps #3 Scrunch sit-ups #4 Leg Changes #5 Triceps dips off the bench #6 Squat jumps #7 Sit-ups #8 Modified pull-ups off the beam #9 Step-ups #10 Shuttle runs Evaluation of

  2. Hill walking draft 1 - Aayushmaan

    Head back for Mumbai by car after lunch. EQUIPMENT CARRIED FOR THE CAMP- * Torch * Cells * Note book * Ballpen / Pencil, Eraser, Sketch pen (4 colours only). * Thread & needle (medium size). * Tooth paste, brush, cold cream, * Suns cream lotion * Soap * Shoes - good trekking shoes & socks Extra pair too * Floaters * Big plastic bags 4nos.

  1. PEP For Badminton

    The more demanding my training session is, the more time I will need to recover. I am aiming to train 4 times a week. Intensity - This refers to the pace at which you do any activity, or the resistance used in strength training.

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

    During my Tae Kwon Do sessions I am definitely noticing differences in my muscular endurance and therefore my sparring has also greatly improved when combining this workout with the gym routines. Alterations For Next Session To avoid myself not maintaining full concentration on exercises I am extending my recovery time between stations by 5 seconds to 25 seconds.

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