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Introduction

PURPOSE/ AIM OF PEP My name is Ameet Singh Johal and I am aged 16- years- old but am due to be 17 in a month or two. I roughly measure at 5'10 in height and weigh just under 11 stone. The sport I will be focusing on in my training programme is football. I have chosen this as I extremely enjoy this sport and would immensely like to improve at it. I play as a midfielder when playing a match, as I like to run with the ball using my speed and creating goal-scoring opportunities for teammates that are more likely to score than me. I also like to help out with defending, in order to feel thoroughly involved during the game. Some components of fitness that I need in order to be successful as a midfield player are agility, speed and power. Also a wide range of general and specific fitness is needed. The different fitness components needed, depend on the position played, e.g. a goalkeeper needs very good reaction time whereas it is not as vital as to a midfielder. I play football every weekend with my friends at a fairly high intensity. This is one way I keep active but I also keep active by riding my bicycle, walking to and from school, playing basketball at home and by walking and playing with my pet rottweiler in the park. ...read more.

Middle

It can also be referred to as mobility or suppleness. This is useful in football, as they have to be able to move their limbs at a high range in order to avoid injury, as they stretch their limbs in various ways due to the ever-changing game play. For example a striker needs a high range of movement at their hip joint, as they have to stretch when sliding, in order to reach the ball. FITNESS TESTS Fitness component Fitness test Agility Illinois run Speed 30-metre sprint Power Standing vertical jump Strength Hand- grip dynamometer Co-ordination Alternate hand- ball test Muscular Endurance Press- up test Reaction Time Stimulus test Balance Stork stand Flexibility Shoulder hyperextension test WHAT I WILL IMPROVE Speed - I am aiming to improve this because I want to be able to run faster so that I can outpace opponents. It will be very useful in football to create counter- attacks, to help with defending and to attack at a much faster pace. Muscular power- I am aiming to improve this because I hope to be able to jump a lot higher and kick the ball harder and more accurately. Improving this will enable me to jump higher to header the ball when it is crossed to me and enable me to kick the ball further, which could create a useful attack within the game, Muscular Strength- I will improve this fitness component because I want to be able to maintain a reasonable strength that will prevent me from getting 'knocked off the ball'. ...read more.

Conclusion

Now bend the knee of the up leg whilst moving your hips forward. This will make it feel easier to lift your knees. 4) Hamstrings: Look straight ahead, slowly bending down at the waist until you feel and considerable stretch in the back of the upper raised leg. Hold this position and then relax. Repeat and then increase it. 5) Inside of Upper Leg: Turn your planted foot on the ground so that it is parallel to the support. Face your upper body in same direction as planted foot and turn your left hip slightly to the inside. Slowly bend sideways with left shoulder going toward your left knee. Keep the leg of the planted foot slightly bent. 6) Quadriceps and the Knee: Hold the top of your right foot with your right hand and gently pull your heel towards your b******s. If you hold your right foot with your left hand, it creates a natural angle which would be good use for knee rehabilitation and problems with the knees. Lean on a wall or hold opposite ear to raised to leg for balance. 7) Lower back: From a standing position, squat down with your feet flat and toes pointed out. Keep knees to the outside of the shoulders. Knees should be directly above the big toes in this squat position. Do not go into a full squat. 8) Groin area: Put the soles of your feet together and hold onto toes. Bending at the hips, gently pull yourself forward, until there is a good feeling of stretch in the groin. ...read more.

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