• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month
Page
  1. 1
    1
  2. 2
    2
  3. 3
    3
  4. 4
    4
  5. 5
    5
  6. 6
    6
  7. 7
    7
  8. 8
    8
  9. 9
    9
  10. 10
    10
  11. 11
    11
  12. 12
    12
  13. 13
    13
  14. 14
    14
  15. 15
    15
  16. 16
    16
  17. 17
    17
  18. 18
    18
  19. 19
    19
  20. 20
    20
  21. 21
    21
  22. 22
    22
  23. 23
    23
  24. 24
    24
  25. 25
    25

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.

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. My six week personal training programme for football.

    I found it hard to go through with it all but found the determination to do it because I want to get better at the sport and be a better player. None of the weeks we were affected by rain or injury which was lucky.

  2. Free essay

    GCSE P.E - PEP

    benefited from these tests and circuits so I knew I was doing it for me. Also it was going to benefit the performance level at which I play football in a good way and that's what motivated me. Evaluation of Monitoring In my six week personal exercise programme I definitely

  1. Action Plan - I am going to create a plan in order to improve ...

    Flexibility/suppleness in the shoulder joint is required when throwing. The head of the humerus fits into a very shallow cavity on the scapula called the glenoid fossa. This ball and socket joint allows free movement, or certainly as much movement as the shape of the articulating surfaces permits.

  2. personal exercise plan My sport- FOOTBALL

    Breathing is also affected by exercise. The diaphragm and rib muscles grow stronger in the respiratory system. Therefore the chest cavity gets larger when you breathe in. A result of this is that the lungs can expand further, so vital capacity increases, meaning more oxygen can be inhaled with each breath and more carbon dioxide can be released.

  1. Hill walking draft 1 - Aayushmaan

    Stay over at the club in a tent. 2-HOUR session of basketball practice focusing on muscular endurance and basketball specific skills Sunday A 12 km walk up the Bhopatgarh hill without a haversack- and back 1 hour of football practice focusing on aerobic fitness and muscular endurance as well as football specific skills. Brisk walk to the gym.

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

    At the top of the position, if I draw a line from dumbbell to dumbbell, it should go right through my shoulders. Lowering the weight slowly while inhaling, bringing my arms back to the original position. Particularly on this exercise, I want to use slow, deliberate control.

  1. Training Program

    slightly bent, swing both arms continuously above your head then forward, down and backwards. Then swing both arms sideways and then cross them in front of your chest. Ten repetitions, one set. Side Bends - Stand tall, with your feet slightly wider than shoulder width apart, with your knees slightly bent and your hands resting on your hips.

  2. My Personal Profile and exercise plan.

    Speed Jog Speed - 6.0 Km/h & Run Speed - 16.6 Km/h Incline 0.1% Time 15 minutes Activity - Circuit - Part 1 Sets/ Reps Weight/Time Exercise: Jump Squats/Lunges/Twists 5x 6/10/12 - Plank (Full Arm) 2 75 seconds V-sits and roll up's 2 50s + 14 1/2ball squats - curl

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