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PEP My main sport is hockey and as the hockey season has now ended, I want to have something to keep me fit throughout the summer and to improve

Extracts from this document...

Introduction

Contents Contents Page 1->4 Introduction to Me Page 5 Participant Questionnaire Page 6->7 Personal Information Page 6 Test Results Page 6 Medical Page 7 Training Programme Page 8->12 Week 1: First week Page 8 Week 2: Egypt week Page 9 Week 3: Return from Egypt week Page 9 Week 4: Fourth week Page 10 Week 5: Fifth week Page 11 Week 6: Last Week Page 12 Training Program Overview Page 13->28 Week 1: First Week Page 13->16 Thursday Page 13 Morning Page 13 Afternoon Page 13 Evening Page 13 Friday Page 13->14 Morning Page 13 Afternoon Page 13 Evening Page 14 Saturday Page 14 Morning Page 14 Afternoon Page 14 Evening Page 14 Sunday Page 14 Morning Page 14 Afternoon Page 14 Evening Page 14 Monday Page 15 Morning Page 15 Afternoon Page 15 Evening Page 15 Tuesday Page 15 Morning Page 15 Afternoon Page 15 Evening Page 15 Wednesday Page 16 Morning Page 16 Afternoon Page 16 Evening Page 16 Week 2: Egypt Week Page 16 Thursday-Saturday Page 16 Week 3: Return from Egypt week Page 16->17 Saturday Page 16->17 Morning Page 16 Afternoon Page 17 Evening Page 17 Sunday Page 17 Morning Page 17 Afternoon Page 17 Evening Page 17 Monday Page 17 Morning Page 17 Afternoon Page 17 Evening Page 17 Tuesday Page 17 Morning Page 17 Afternoon Page 17 Evening Page 17 Wednesday Page 17->18 Morning Page 17 Afternoon Page 17 Evening Page 18 Week 4: Fourth week Page 18->21 Thursday Page 18 Morning Page 18 Afternoon Page 18 Evening Page 18 Friday Page 18->19 Morning Page 18 Afternoon Page 19 Evening Page 19 Saturday Page 19 Morning Page 19 Afternoon Page 19 Evening Page 19 Sunday Page 19->20 Morning Page 19 Afternoon Page 19 Evening Page 20 Monday Page 20 Morning Page 20 Afternoon Page 20 Evening Page 20 Tuesday Page 20->21 Morning Page 20 Afternoon Page 20 Evening Page 21 Wednesday Page 21 Morning Page 21 Afternoon Page 21 Evening Page 21 Week 5: Fifth week Page ...read more.

Middle

Saturday Morning Nothing to do! Stay in bed or get up and do whatever. Afternoon Go to the sports centre and first do a certain sport like badminton, racket ball or swimming etc as this will work on the aerobic system. After doing this go to the gym and do whichever circuit you have been given by the trainer. Should hopefully work on aerobic/cardiovascular system, muscular strength, muscular endurance and flexibility. Evening Nothing: go and play with your friends or just rest! Sunday Morning Big Bike ride: get a few friends together, a packed lunch and bikes to go on a 9 hour bike ride (Inc lunch)! Try not to have to many rests but also don't over exert yourself though! Afternoon Big Bike ride: get a few friends together, a packed lunch and bikes to go on a 9 hour bike ride (Inc lunch)! Try not to have to many rests but also don't over exert yourself though! Evening Weights: Firstly do 150 bicep curls, 15 sets of 10 reps as this will help with me stick and glove save. Next do 30 quad thrusts (I think that's what they're called!) as this will help with my kick in hockey and let me clear the ball further and faster. Afterwards do 70 (7 sets of 10 reps) sit-ups with the 22 lb dumbbells as this will help keep the correct head, knee, tip-toe position throughout the whole match. Lastly do 40 (4 sets of 10 reps) press-ups as this will help with muscles around the arms and the arm muscles. Monday Morning Paper round: as this is my job I kind of have to do this. The cycling helps to build up the leg muscles and improves the aerobic system. Could do time trials when on the way there and back and try to improve my time each day. Afternoon Go to the sports centre and first do a certain sport like badminton, racket ball or swimming etc as this will work on the aerobic system. ...read more.

Conclusion

sit-ups, muscular strength/endurance; 5. press-ups, muscular strength/endurance; 6. tricep dips, muscular strength/endurance; 7. pull ups, muscular strength/repetition; 8. hip raises, muscular strength/repetition. In between each station have a predetermined rest period. Decide before you start how long each station will last for. For skill related circuits specific to hockey goalkeeping I would include: 1. 1 on 1 situations, work on knowing when to commit and reading the attackers moves before he makes them; 2. 2 on 2 situations, work relationships and trust within the defence and the goalkeeper, communication and reflexes from the attackers quick alternating movements; 3. 2nd saves, one person takes a shot and another person shoots a different ball as soon as you save the first shot from the direction the shot is deflected towards; 4. penalty flicks, reflexes from shot distances; 5. blind shots, reflexes; 6. short corner routine, practice different options for an attack and calls for different moves; 7. penalty flick practice, always great if the keeper can score a penalty; 8. 2 on 1 situations, two attackers run into the D from the half way line passing between them and take a shot whenever they want to. They can position themselves wherever they like in the D so the keeper doesn't know who's shooting or if the shot is really a far post cross. To progress in the circuit training you need to increase the times for everything that you do and include more activities. Have smaller rest periods between each exercise. To overload in a circuit session then you need to work at each station for a longer time than you are used to and reduce or get rid of the rest entirely. You could also do several laps of the circuit. Graph 1: results from multi-stage fitness test Graph 2: Beats per minute after exercise on the treadmill (8 and a half minutes jogging 11Kmph and 1 and a half minutes sprinting 30Kmph) Page 1 of 43 By Will Hooper 10SK PE Mr. Eost ...read more.

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