PE GCSE Coursework:
Personal Exercise Program
Introduction
It is my intention to plan, undertake and evaluate a six week personal exercise programme to improve my Agility, Muscular Strength, Muscular Endurance and Flexibility. These elements that I will improve will be specifically directed to improve my overall performance in my chosen sport; Basketball.
Identification of Fitness Components
- Agility and Balance: Agility is the key component that I will need to work upon, it is one of the key components that a high level basketball player needs to have due to the constant direction changing in order to keep possession of the ball which in many cases is resultant in points scored.
- Flexibility: Flexibility is not a key factor yet still vital nonetheless in many situations i.e. rebounding and one on one plays, due to this I will need to improve my flexibility slightly as I feel it is not up to standards.
- Co-Ordination: Co-ordination is extremely important as you need very good hand eye co-ordination as in basketball the objective is to get the ball into the basket in order to maximise points for your team, co-ordination is also important when rebounding, passing, dribbling, basically every aspect of basketball. My co-ordination levels are pretty high so I feel that my focus needs to be upon the other components.
- Strength and Power: In Basketball Muscular Strength and power is required mainly in defensive plays as you will need to keep the opposition out of the key to prevent them from scoring with ease. Also when rebounding that strength is needed to reach as high as possible, I am a reasonably short player so this will be at a high level of importance to improve upon.
- Speed: Speed is needed in basketball mainly for fast breaks but also general offensive plays; I feel my speed is generally quite good so I will not need to improve my levels too much.
- Skill: Basketball is a sport which requires a number of skills to be performed at a high level thus specificity in training will take a major role, my skill levels are consistently high however my shooting accuracy is not up to par so that will be one thing I will be focussing upon..
- Muscular Endurance: One definitely needs to have a high level of muscular endurance because of the constant running and down the court and the changing of directions putting a lot of strain onto your muscles, especially muscles located in your upper leg i.e. the Quadriceps Group and Hamstrings. Because of this I will be emphasising on muscular endurance in my training.
