• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

Personal Exercise Programme - Football

Extracts from this document...


Personal Exercise Programme Name: Ewan Brand Age: 16 Height: 5ft 8in Sport: Football Position: Goalkeeper Achievements: Under 14 Lincolnshire County Cup Winners Under 14 Lincolnshire League Cup Winners Under 15 Midlands Championship Winners Under 15 Lincolnshire League Winners Under 16 Lincolnshire County Cup Winners Under 16 Scunthorpe League Winners Under 16 Scunthorpe League Cup Winners I also play competitively in the mid-Lincolnshire league. Previously I have played for my district and was part of a team which made it to the last eight in the national cup. Current Fitness At this moment in time I am training twice a week. I don't believe that this amount of training is sufficient enough to give me adequate fitness levels and I am not in peak condition at the moment. To measure my current fitness I have decided to do some pre-tests to determine my current level of fitness. The pre-tests I have chosen are: > Strength(Hand Grip) - hold the grip dynometer above your head and squeeze whilst bringing your arm to your side. ...read more.


I have chosen these tests, as they will find out the aspects of the sport that I am needing to improve. Fitness Component Score Rating (Compared to N.A.) Strength 57 Good Power 183 Poor Co-ordination 28 Average Agility 18.3 Poor Sit-ups 44 Good Push-Ups 55 Good These test results show the areas, which I need to improve on, are my power agility and co-ordination. To overcome this I will base more of my fitness programme on improving these aspects but still include some exercises, which will keep the other aspects reasonably high. The main aim of my P.E.P. is to try and improve the main aspects of goalkeeping. These are the following areas that I aim to work on: Co-ordination - The interaction of motor and nervous systems to produce smooth accurate movements. Hand-Eye co-ordination is needed for goalkeepers in order to save and to catch the ball. Co-ordination also helps with goal kicks as you connect properly with the ball and get a clean strike rather than mis-kicking the ball or kicking the ground. ...read more.


The higher a players muscular power the higher he will be able to take claim the cross meaning the attacker will less chance of getting the ball and scoring. It will also mean that a goalkeeper will be able to dive further into bottom corners meaning they will save some shots they weren't able to reach and hold onto some shots they would only parry. Other Areas Of Goalkeeping Reaction Time - is the ability to react to a stimulus. Factors that effect response are, the number of stimuli and the number reactions that each stimuli has. Reaction time is used in goalkeeping when a player shoots or a cross is made, the quicker a reaction time the more movement time there is for that goalkeeper to get across and make the save. Flexibility - is the ability to move a joint through its full range of movements. Flexibility is used in goalkeeping when making a save low down, as the more flexible you the further you will be able to reach meaning saving a shot which you wouldn't have and catching shots you would only parry therefore reducing amount of goal-scoring opportunities. Flexibility also reduces the chances of injury. ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our AS and A Level Acquiring, Developing & Performance Skill 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 AS and A Level Acquiring, Developing & Performance Skill essays

  1. My main aim is to complete a training programme, focusing on mainly developing the ...

    By the end of the 5 sessions I should see a valid improvement in my fitness test scores from my pre-test scores. Physical Education theoretical aspects In order to plan a successful training programme, for my chosen sport, netball and focus on stamina, the theories need to be understood.

  2. Analysis in Football

    play on your preferred foot then to a large extent passing with the non-dominant foot can be easier to get rid of the ball in a controlled way. Passing with the non dominant foot can be improved by mass practice which is good for discrete and simple skills.

  1. Personal Exercise Program #2

    in the same way as weight training as they work my ATP/PC system. This allows adaptation to take place Time Planning - my time must be used effectively. If I were to train with weights three times a week I would plan out rest periods between the sessions to allow

  2. PEP The aspect of fitness I am going to develop is strength. This is ...

    On the other hand, I believe that the bleep test and the US Navy muscle endurance test were not reliable. This is because they are not easily repeatable as they take up a lot of time, require lots of motivation and the athlete is likely to be in pain after the first test.

  1. Personal exercise plan

    There are three main energy systems that the body can recall on to supply energy to the working muscles during exercise and everyday activities. Aerobic (main system used for Trekking), anaerobic alactic and anaerobic lactic energy system are the main energy systems involved in exercise yet not only one system

  2. My personal exercise plan

    This is one of my main aims as it not only effects football but can enable me to win races, and get to one side of a court quicker. The 3 skill related components I will try and improve and maintain are Power, co-ordination, and agility.

  1. PE coursework - football

    The same would be done in a situation where my team is losing as you would want to give your team as much time on the ball as possible. If the free kick is near the edge of the penalty area then I would usually shoot especially if the goal keeper is small as gives a larger area to score.

  2. Local Study. Provision & Opportunities for Football in Sandwell

    Facilities: Opportunities and Facilities Public Private Voluntary 1. School holiday football camps at schools such as George Salter in West Bromwich. 2. Leisure centres, schools have good facilities e.g. Swimming pools, gymnasiums, fitness suites, sports halls. All of which could be incorporated into an elite team/players training programme.

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