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This is my PEP (Personal Exercise Program) and it is based on football.

Extracts from this document...

Introduction

This is my PEP (Personal Exercise Program) and it is based on football. Its purpose is to create a program to be followed by a male footballer that is in his early 20s. The PEP is specifically aimed at the pre-season part of a footballers training. I will be making reference to the individuals diet, lifestyle and many other things relevant a fulltime footballer. I will also be monitoring the fitness in different ways, during, after and before exercises to see improvements, areas of improvement and current fitness levels. This will give me an indication as to whether or not the training program is working and if there needs to be any changes made. Below is a table of contents which may help you. Topic Number Topic 1 Title Page 2 Intro/Table of Contents 3 Diet 4 Diet - nutrients 5 Diet - Facts and Substances 6 Sleeping Patterns 7 Exercise Plan Warm up 8 Warm up continued... 9 Warm up continued... 10 Exercise Plan Stretches 11 Stretches continued ... 12 Stretches continued ... 13 Stretches continued ... 14 Stretches continued ... 15 Exercise Plan (Six week) 16 Six week plan continued ... 17 Six week plan continued ... 18 Six week plan continued ... 19 Exercise Plan Cool Down 20 Cool Down continued ... 21 Exercise Plan Skills 22 Skills continued ... 23 Skills continued ... 24 Skills continued ... 25 Principles of Sport 26 Principles of Sport continued The diet of the footballer is going to be very important, not only in the obvious reasons, i.e. weight. It will be important the athlete is getting the right amounts of each food substance. If this does not happen it will affect the way the footballer can train and the way he feels both mentally and physically. Another important part of the athletes diet is the avoidance of substances. This includes alcohol and smoking as well as drugs. ...read more.

Middle

This is exactly the same as your muscles, when your muscles are warm they are more supple and less likely to pull or strain. The aims of stretching are to gently lengthen muscles before any exercise and to improve tissue elasticity/flexibility. If done correctly, stretching will help prevent injuries and increase athletic performance. Different sports require different stretches, in football more attention is focussed on the leg muscles but in boxing it is more important for the arms to be stretched. It will be important for my athlete to stretch all parts of the body, close attention will be paid to the legs but also the back and shoulders. * Make sure you warm-up prior to stretching. * Hold for a period of 20 / 30 seconds. * Stop immediately if you feel any pain. The following key points should be remembered whilst stretching: * Begin with gradual mobility exercises of all the joints, i.e. simply rotate the wrists, bend the arm and roll your shoulders. * Always warm up the body prior to stretching, as this increases blood flow around the body, which in turn makes the muscles more supple. * After exercise, slowly bring your heart rate down before you begin stretching in order to avoid blood pooling within your muscles, which can lead to cramp and dizzy spells. * If you're wet and sweaty, take a bath or shower then stretch, as the hot water will help relax the muscles, and prevent you from catching a chill. * Never bounce whilst you stretch, unless you are doing specific stretches for certain sports, i.e. ballistic stretching for martial arts. * Hold the stretch until you feel the muscle loosen off, then repeat for a further 15 seconds. * Whilst stretching you should feel some slight discomfort, if you don't feel anything, then you may be doing the stretch incorrectly, or simply the muscle has eased off. ...read more.

Conclusion

Restrictions can improve other parts of the bodies touch E.g heading only and thighs only. Fast feet. This exercise (as shown below) improves the athletes speed of the feet. It will help the player move the ball faster and do tricks faster. It is a ladder which the player runs directly through putting both feet in each rung as fast as possible. This is another fast feet exercise which is intended for the same reasons as above. It is slightly different in that the athlete runs side on to the ladders and goes into each running from the side placing each foot in as fast as possible. This exercise is to practise heading. The object is to achieve height and distance on the clearance so that the ball cannot be intercepted and come straight back. It is good for all players especially defenders. The ball is delivered into the red area where the defender is by the 5 servers shown by blue areas. The type of ball they deliver is optional to the server as in a real match the defender cannot know. The skill improves the overall clearances of the footballer. It also improves the servers passing. This practise improves the players penalty taking, no keeper is in net but there are areas to aim for. If the ball is not put in one of these areas it is not a goal this exercise helps improve the players shooting, passing, accuracy and overall penalty taking. This exercise will improve the players passing. It is very simple and easy to set up. The player uses all parts of the foot and different types of passing and tries to get the ball between the two cones. This exercise improves the shooting of the footballer and the first touch. A pass is played into the player who is 30 yards out. The player has two touches to score, one to control and one to shoot before he enters the area. The player is the blue circle and he must start and receive the ball behind the red line. ...read more.

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