Personal exercise programme

The sport that I am going to do my P.E.P (personal exercise programme) is football. I have been playing football for around 9 years. Before this season I played for a Sunday league team called Fleur de lys. I played for these for 6 years until the manager last season until the manager decided we should split. In my time at the club we got promoted twice, won three tournaments and the Portsmouth Cup once. During this time I also played for our school team. This season I have signed on for Portchester FC. We are currently in the Hampshire league and doing well. Hampshire league is a big step up from Sunday league football and the quality and pace is to a far better standard.

I train once a week for Portchester, play 5-a-side every Thursday and have a 90 minute match every Sunday. In training normally do two different sections. It compromises of fitness and skill/match play. For the first half an hour, we warm up, go on jogs, fartlek training, running in and out of cones, etc. The second half we do dribbling or other ball skills, shooting practise, one-on-one, set-piece practise or a 5-a-side match.

Aims I play ‘right wing back’ and the general qualities for this position include strength, speed, good awareness, aerial ability and cardiovascular endurance. I am at the autonomous stage of my game as i think I have got all of these qualities but some to a better standard then others. I need to improve in my strength and cardiovascular endurance. Strength will give me a better chance of coming out of a tackle with the ball and will help when shielding the ball. It will also help my aerial ability if I improve my strength as I will not as easily be legally pushed when going up for a header.

My cardiovascular endurance is good but I always start feeling tired towards the last 15 minutes of the game. I do a lot of running In a match weather it is pushing up to support the midfield or covering one of the defenders, either way I am always back and forth in a game. My components of fitness will determine which I will need to work on but I believe it is strength and cardiovascular endurance. I will also work on my power.

Health Related Components Football is a complex sport and requires many different health and skill related components. Somatotype – This is persons body shape. I think the ideal body shape for a football player would be a mesomorph as it would enable them to have the strength that is needed but also the power/speed. Speed – This is the act of moving rapidly and is essential for a football player in all positions for example chasing a long ball towards goal. Strength – This is the property of being both mentally and physically strong. Essential if you are always making challenges for the ball.

Muscular Endurance – This is how long your muscles can last before tiredness sets in. Very important if a player is to last the full 90 minutes Cardiovascular Endurance – How well your body can transfer oxygen to your muscles. Again, very important if a player is going to last the full 90 minutes. Skill Related Components Power – Strength and speed combined. This is needed for any player (goalkeeper through to striker) weather it is for jumping for a ball or striking the ball.

Co-ordination – Ability to do many things at once but keep control of the body. Needed if you have the ball at your feet. You have to take in all the aspects of the game around you for example the space you have, opponents towards you, team mates making runs, weather/wind conditions etc etc. This is a very advanced skill and uses all of the three types of skill, Cognitive, Perceptive and motor.

This is what normally sets the standard between top professionals and amateurs. Agility – You have to be able to move your body quickly and easily, especially if you normally do a lot of dribbling with the ball. (wingers, right wing backs, attacking midfield positions) Reaction Time – time it takes to react to a situation. Important if opposite team is on a counter attack or if one of your players starts a run. Fitness Tests These tests told us how well our different components of fitness were and hoe we compared to the average. From this we could then determine which aspects of our game need to improve.

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