Personal Exercise Program

Introduction

I am going to create a personal exercise program on football. Football is a team sport and, therefore, there are different positions. I play on the right of midfield. Midfielders have to have good stamina because they have to defend and attack. I play for a club called 'Chiltern Rangers'. They have just been relegated to Division 3. I play in the Under 16s Chiltern Youth Leagues. There are about 16 other clubs in my division. I also play in a couple of cup competitions. I play in the Queensbury School team, who recently won the County Cup.

Components needed

When I play on the right of midfield, I need several components of fitness. I will need speed because there will be times in the match I will need to sprint. I may need to sprint when I am trying to run after an opposing team's player. I may also need to sprint when I have the ball at my feet and I am trying to run down the wing. In midfield I will need to have strength. I will need to have strength when I have to suddenly sprint, when I am trying to shield the ball or when I am trying to tackle. Endurance is one of the most important components of fitness that I will need. In Midfield you have to do a great deal of running from one penalty area to the other penalty area. As the games are 80 minutes long for my age, I will need to have a high endurance. I will need to be agile, so that I can quickly change from one direction to another. On the right of midfield, you will often have to dribble down the wing. If you are agile, you will find it a lot easier to beat the opposition. There are other components that are used in football, but the components above are the main ones.

My Training Targets

I personally feel that I have a good endurance. I am going to try and improve my endurance because it is one of the best parts of my game and I think that it I very useful when I play. To improve on my endurance, I am going to have to do some running. I want to be able to still be running at high speeds towards the ends of the games. I sometimes feel that by the last quarter of the game, I can't carry on running.
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I feel that I lack strength because I am not naturally that strong. I am going to try and build up my muscular strength, so that it is easier to tackle the opposition and hold them off when I am in possession of the ball. I am going to have to do some sort of weight training. I want to build up my biceps and triceps.

I want to work on my speed so that I'm quicker over 20 metres. I want to be able to get away from the opposition. I am going to have to ...

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