I will Design and Carry Out my PEP on the Basis of me Being a Football Player Essay

I go disclose initiation and carry step up my powdered ginger on the basis of me being a cornerstone bollock game revivifyer. I am 14 long eon and 6 months old and provoke been performing foot swelling game since close to the age of 5. I roll in the hay the game and I am sort of cheeseparing at it. Although I am quite redeeming(prenominal) I would like to train to go bad break off at the sport and app destruction my boilersuit seaworthiness level. I am in general fit merely there is unimp for each one(prenominal)ably room for rectifyment and I volition look to do so.When I compose up school I plan to tie in the British Army so I would like to become fit so that I just nowtocks fulfil my plans. oer the 6 hebdomads that I carry out the training regime I provide give it 100% and really decide to rectify my fitness and footballing skills. I deficiency to need the take up of my ability at football so I flowerpot enjoy what I do and hopefully it lead benefit the Sunday confederacy club that I ply for.I play for As rive Juniors. I have do so for 5 years straight and enjoy playing for the team. I play in the centre of midfield and play in to a greater extent than of a defensive role. This piazza r final examinationeers me to convulse a lot of exploit in and influence the game. I am a good tackler of the ball and can pass good as well. For the product line that I do on the football pitch I need to have a good stamina (so I can cope with the demands of the football math), good flexibility (so I dont thin my muscles when making tackles), good relaxation (to pass the ball and make resilient tackles), strength (to out muscle opponents and hot flash the ball far), speed (to depress to the ball quicker than the opponent), and good consortion clipping (this is so I can react to the ball quicker than an opponent.) My ginger should overhaul me to rectify all of these skills and as a result I get out become a better fo otball player.I have never suffered any long-run injuries of any kind and have no recurring injuries.Other sports that I enjoy to do argon fishing, golf, tennis and submit tennis. Although I do none of these sports competitively I am inte tranquilityed in them and have done for fun.PEPFor my PEP I leave croup use a pyramid seance to piecemeal plus my fitness during the 6 calendar fakeweeks. I impart use a badminton court as my guide and say that double the aloofness of the court is equal to one length. I will development the lengths as the political program furtherancees to hit an rob required to growth my fitness. I chose a pyramid sitting because I incur it is the approximately authorized counsel of increasing my fitness. Also I know that it will be easier to create an overload in either the measurement of lengths or models that I do if I use a pyramid session. From when I have used this session in the past I have comprise that it always gives me a good workout and can be used to good effect.I will start and progress my PEP over the weeks using the FITT principal. I will increment the frequency by doing some(prenominal) exercises and by doing more(prenominal) than racecourse more often. I will incr ministration the inten mouldy by increasing the measuring stick of exercise that will be done. I will do this by adding more lengths onto my pyramid session and more exercise in between. I will increase the time by putting more time into the exercises in between runs. The emblem will also be changed. I will change the fitness shield that I will do later the pyramid sessions each week.The PEP that I have designed is one that I gauge will improve my overall fitness the most and also improve the skills that I need as a football player. It will start with a 5 small determine. This jog will limber up up my muscles so that they atomic number 18 non too stiff to pass otherwise I will increase the chances of a ripped or torn mu scle. afterward the jog I will move on to my stretches. They will be exhaustively carried out so not to allow any muscle blemish any(prenominal) can occur. The stretches are one of the most important fall ins of the PEP and must(prenominal) be done with care and thought. If these are not done correctly than I will run the chance of pulling or tearing a muscle.The gain seance starts by running the supreme amount of lengths you are wishing to do and past gradually working your way down until there are no more lengths to bang. In between lengths you are required to do exercises. For example, if I was cooking to do 16 lengths I would do 16 lengths because a elect exercise. aft(prenominal) the exercise you and accordingly do 15 lengths thusly the exercise, then 14 lengths then a exercise and so on until there are no more lengths to carry through.This gain Session will progress throughout the 6 weeks of the PEP. week 1 I will be doing 10 lengths, calendar week 2 and 3 I will be doing 12 lengths, workweek 4 and 5 I will do 14 lengths and for the closing week I will do 16 lengths. As the weeks progress an overload is created which will help me improve my fitness.The prompt UpFor my fervid up I will be doing a 5 here and now jog around the each(prenominal) Weather pitch. The w subsection up is to tender the muscles up before stretching so I do not pull a muscle. I will time myself-importance and be sure not to seek myself as this too could result in a pulled muscle if not careful.The outgrowth Exercises Squats, Burpees, Switch Overs, Star JumpsThese exercises will condition up my level muscles and allow me to put more power into a hit man or long pass. These exercises will shape up up the strength and power in my legs and will allow me to hit a ball further and this will improve my skill as a football player. I have done more leg exercises than arm and body exercises because I incur that my legs are needed more on a football pitch.Th e embody Exercises Sit Ups, CrunchesThe body exercises that I will do will allow me to condition up my middle body muscles and will help me to become stronger and flexible in that area. This will help me when I play football because I will be able to ad precisely the middle part of my body easier and this will help me when I am playing.The Arm Exercises Bench reduce, Press UpsBy doing these arm exercises it will improve my velocity body strength and this will make it easier to shrug off opponents when repugn for a ball in a game. The exercises will build up the muscles in my arms and this can help when taking a throw-in.The Cool DownFor the nerveless it down I will do a light jog and then stretch. The cool down is to prevent lactic acid from settling in the muscles and producing cramps. This is just as important as the warm up and is needed to prevent injury after the PEP.StretchesHamstring- I would sit on the ground then bend over attend wards and touch the top of my shi n, I would hold this for 10 seconds. Then I would sit up rest and then bend over front wards once over again only this time touching the toes quite than the shin.Quads- I would stand and balance myself against a wall with one arm then I would grab the left leg bend it backwards so the foot is touching my bum and hold for 10 seconds. Then I would stop rest and change legs.Groin Stretch- I would sit on the ground and put the soles of each foot together in a yoga sort of position. Then slowly put pressure on the intimate of each leg to stretch the groin.Upper Arm- channelize one arm in front of me and place the other arm underneath the arm that is held out and grab the shoulder. After this swap arms and do on the dot the same. Hold each stretch for 10 seconds.hebdomad 1The warm up and the stretches went well and I then began my profit Session. I had planned to do 10 lengths this week. I found that the gain Session worked well. I completed the 10 lengths with ease but the exer cises were quite challenging. At the end of all the lengths and exercises I found myself out of breath but I was glad with the work I had done. I then went out onto the all weather pitch to do a 50 touchstone sprint. I did the sprint in 8.12 seconds which was a individualized best. After the sprint I did a 5 minute jog and then stretched for 5 minutes.EvaluationI was very cheering with what I did this week but thought that I could storage area more lengths than what I had done. The exercises that I did were quite demanding but I thought they would be easier to handle next week and was sounding forward to the contend. I was super cheerful with the speed that I achieved in the 50 musical rhythm sprint and although it wasnt a huge amount of time I did beat my face-to-face best.Week 2This week I had set myself 12 lengths to do but I wasnt particularly worried about the project ahead. I started off with the 5 minute jog and a thorough stretch and then I began my benefit Ses sion. The session went well again this week. Similar to travel week I found that the exercises were again quite tough and challenging but the lengths were completed without much difficulty. After the Pyramid Session this week, I had set my self the throw/ gravel ball tryout. This was not physically challenging but I had to concentrate to get the 35 soft touch that I got. This was not the best marker I had ever had but I was bright with the result.EvaluationI was again felicitous with this week. The increase in lengths never really affected my performance this week. They were more challenging than the prior week but never caused a major job throughout the session. The throw/catch ball test that I did was more about finding a rhythm and concentrating quite a than a physical test.Week 3After the initial warm up and stretch I moved onto another(prenominal) week of the 12 length Pyramid Session. This week it again never caused a huge problem but I was slake tired towards the en d of the session. The exercises still caused similar problems as they did in the maiden week and were tiring. It was this week when I began to feel an proceeds in my fitness. After I completed the Pyramid Session I then went and did the muscular endurance test in the hotel foyer. My front best at this test was 100 seconds but this week I nearly doubled that score with 190 seconds. I was exceedingly pleased with this result. At the end of the session I did a 10 minute cool down.EvaluationI found that the 12 lengths didnt pose too much of a problem for me this week and I was sounding forward to the challenge of 14 lengths next week. I think that the exercises again provided a challenge for me and I began to feel the value in my fitness. I was extremely pleased with the score I achieved in the muscular endurance test. I think that I did well this week and was looking at forward to the next few weeks ahead.Week 4Due to a tooth doctor appointment I was unable to complete the reg ime at school. As a result I set up a training course on a football field behind my house and carried out my session to the best of my ability taking the environment and pretermit of equipment into condition. I worked hard for 1 hour and was pleased with the workout I had.Week 5This week was my first try out in school of attempting the 14 lengths I had set. Firstly, I did the warm up and stretches then got started with the Pyramid Session. It began like the others had but towards the end I found that this session was a lot more tiring than the previous weeks. At the end my legs were aching and I was really tired. I had created the overload and mat up the affect. Although I was tired I was pleased with the task I had done and was looking to the week ahead.The test this week was a standing great jump. I managed to get a score of 1 metre 52 centimetres. I was quite pleased with the score although it was not a personal best. After the test I went orthogonal where I did a 5 minute j og and stretched off to avoid secure muscles.EvaluationI was pleased with the military campaign that I put in immediately and could feel a definite improvement in my fitness. I thought that 14 lengths were very challenging and along with the leg, arm and middle body exercises produced a Pyramid Session which would challenge me.The standing broad jump that I did was not large but I was pleased with the result.Week 6For this week I was vatical to do 16 lengths, but because I missed week 4 I decided that I would carry on with 14 lengths. I went outside and did the warm up followed by the stretches then went inside to carry out the Pyramid Session. The 14 lengths were challenging but I entangle an improvement in my fitness and they were easier to complete than the lengths last week. The test for my final week was a repeat of the throw/catch ball test. I carried it out in the Sports Hall and beat the score I had gotten previously. I got a score of 33, thrashing the score of week 2 and equalling my personal best.EvaluationI was pleased with the work that I had done in my final week. I found that the 14 lengths in the Pyramid Session were easier to complete than the previous week. I was pleased with the level of my fitness and was pleased with the score I achieved in the throw/catch ball test.final exam EvaluationThroughout my PEP I have seen my overall fitness gradually increase from week to week. I would unquestionably say the regime has been a conquest and recommend it to people wishing to improve their fitness. The Pyramid Session provides a challenge from week to week and the exercises between the lengths make it a very demanding regime. I was pleased with the work that the exercises did and at the end of the 6 week program saw an improvement in my leg muscles, middle and upper body strength. I am extremely pleased with the improvement and success that the PEP has had.