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personal exercise plan The training plan will be made using information I know about how to improve as a football player

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PERSONAL EXERCISE PROGRAMME Pete Evans My personal exercise programme is specifically designed for a football player. A personal exercise programme (PEP) is a training programme which aims to improve the sportsman performance in his sport. The training plan will be made using information I know about how to improve as a football player. My six week plan will be aimed at improving my: * Muscular strength- this will help me get more distance on my goal kicks. * Muscular endurance- this means I will be able to last longer in matches before my muscles start feeling tired. * Muscular power- this will improve my acceleration so I will be able to rush out quicker to stop the attacker. * Flexibility- this will help me stretch for the ball so I will be able to save more shots. * Cardiovascular endurance- I will be able to exercise my entire body for longer so I will last for longer before I feel the effects of lactic acid. Types of Fitness The two types of fitness are health related and skill related * Muscular strength - the amount of force a muscle can exert against resistance. * Muscular endurance - ability to use voluntary muscles repeatedly without getting tired. * Body composition - the percentage of body weight that is fat, muscle and bone. * Flexibility - the range of movement possible at a joint. * Cardiovascular endurance - the ability to exercise the entire body for long periods of time. Factors of skill related fitness are: * Agility-helps the player change direction quickly, slide tackle, dive for the ball * Balance - helps the player stay on his feet, needed for dribbling with the ball. * Power - helps when shooting and defending. Defenders need power and strength. Strikers need power for shooting. * Reaction time - helps react to sudden movements quicker, essential for goalkeepers. ...read more.


By doing 3 sessions a week I will also minimise the chance of reversibility as I will not have a large gap of time when I am not exercising. To make sure that my PEP is well set out I will not have to exercise in 2 consecutive days, for example I will train on Monday, Wednesday and Friday. I= Intensity Intensity is based on how hard you push yourself whilst doing your training. It is measured by MHR (Maximum Heart Rate) for example a 3 mile run at 70% MHR. As I progress through the training programme the intensity of my exercises will increase. For the first week I may start working at 65% MHR which is not too hard however by the 6th week I will be working at 80% MHR which will be working my body very hard. T= Time Time is the length I will train for during each session of my PEP. It can vary from sprinting for 10 seconds to jogging for an hour. Time will be used in my exercise plan as I will increase the length of time spent on each exercise as I progress through the 6 weeks to show progression. T= Type There are different types of training, continuous training, fartlek training, circuit training, aerobic training and interval training, I will mainly use circuit, interval and aerobic training as these will be of most help to me. Fartlek and continuous training both contain a lot of running, which will not be useful to me as I play in goal. However I will use aerobic training as it will help me with my flexibility and agility, whilst interval and circuit training can use many exercises which I can choose myself. This will also lessen the chance of tedium occurring. Phases of a training session In any training session there are 3 important parts which must be included, they are: * The warm up * The training activity * The cool down These are vital as they are the best way of preventing injury. ...read more.


mile run at 75% MHR Cool down See description Evaluation Overall I think that my PEP was a success, it was designed to improve my personal fitness and I can see the difference it has made to me. My heart rate whilst at rest has lowered a bit and although when exercising it increases, the time taken for it to return again to normal is much less. As when I am playing football I am in goal I do not get very tired however from completing me PE lessons I have found that I can work for a longer period before lactic acid starts to affect my muscles. This is proof that the muscular endurance and cardiovascular endurance training has worked. I also feel more flexible now when I am diving for the ball, I think the fact that during my flexibility work out I did stretches in-between helped me as at no stage did my muscles feel tight. I also don't feel as stiff after a football match now as warm up and cool down more than before, The PEP has taught me that these two parts of a training session are still very important. Throughout the six weeks there was no point where I had become bored of doing an exercise, this shows that due to the variety of exercise tedium has not come into my plan which is good. A bad part about my PEP is that although it was specifically for a goalkeeper I think that maybe I should have cut down on the amount of jogs and bike rides as they will not make a big difference to my performance as a goalkeeper. This is something which I could work on if I were to make another exercise plan for a goalkeeper. Apart from that though I think that this was a success as I now know how to improve certain parts of my fitness and by completing the PEP my fitness has also improved. ?? ?? ?? ?? ...read more.

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