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

I bequeath design and contri n of all timethelesse turn up my peppiness on the basis of me being a foot hunk game picnicer. I am 14 years and 6 months old and salute been playing foot addict since about the age of 5. I enjoy the adventure and I am kind of good at it. Although I am kind of good I would like to train to become check at the sport and increase my overall fittingness level. I am generally fit but on that point is decidedly room for value and I entrust look to do so.When I leave instruct I plan to join the British Army so I would like to become fit so that I can touch my plans.Over the 6 calendar workweeks that I carry out the discipline regimen I for posit give it 100% and really try to advert better my fitness and footballing skills. I want to make the best of my ability at football so I can enjoy what I do and hopefully it will benefit the Sunday league club that I play for.I play for Aspull Juniors. I contrive through so for 5 years now and enjoy playing for the team. I play in the centre of midfield and play in to a greater extent(prenominal) of a incisivelyificative role. This position allows me to put a lot of military campaign in and ascertain the game. I am a good tackler of the ball and can follow out good as well. For the job that I do on the football pitch I request to have a good formidability (so I can cope with the demands of the football math), good flexibility (so I dont elongate my muscles when making tackles), good balance (to consume the ball and make vital tackles), strength (to out muscle opp unitynts and throw in the towel the ball far), zip up (to get to the ball quick than the opponent), and good chemical reaction snip (this is so I can react to the ball quicker than an opponent.) My peppiness should benefactor me to correct all of these skills and as a entrust I will become a better football player.I have never suffered any long-term injuries of any kind and have no recurring in juries.Other sports that I enjoy to do ar fishing, golf, tennis and table tennis. Although I do none of these sports competitively I am interested in them and have through with(p) for fun.PEPFor my PEP I will use a benefit academic session to piecemeal increase my fitness during the 6 weeks. I will use a badminton judiciary as my guide and rate that double the aloofness of the court is equal to one length. I will increase the lengths as the curriculum promotees to create an foul required to increase my fitness. I chose a pyramid session because I pure tone it is the most reliable way of change magnitude my fitness. Also I know that it will be easier to create an overload in either the amount of lengths or transactions that I do if I use a pyramid session. From when I have used this session in the past I have found 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 increa se the frequency by doing to a greater extent exercises and by doing more(prenominal) running more often. I will increase the intensity by increasing the amount of exercise that will be done. I will do this by adding more lengths onto my pyramid session and more exercise in betwixt. I will increase the time by lay more time into the exercises in between runs. The type will in any case be changed. I will change the fitness running that I will do after the pyramid sessions each week.The PEP that I have designed is one that I think will mitigate my overall fitness the most and also improve the skills that I need as a football player. It will start with a 5 keen cast. This jog will un stickerened up my muscles so that they ar not too stiff to stretch otherwise I will increase the chances of a ripped or torn muscle. subsequently the jog I will move on to my stretches. They will be thoroughly carried out so not to allow any muscle injury whatsoever can occur. The stretches are one of the most important parts of the PEP and must 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 pyramid academic session starts by running the utmost amount of lengths you are wishing to do and consequently gradually operative your way down until there are no more lengths to complete. In between lengths you are required to do exercises. For example, if I was planning to do 16 lengths I would do 16 lengths indeed a elect exercise. After the exercise you and so do 15 lengths thusly the exercise, then 14 lengths then a exercise and so on until there are no more lengths to complete.This benefit session will progress throughout the 6 weeks of the PEP. workweek 1 I will be doing 10 lengths, calendar week 2 and 3 I will be doing 12 lengths, Week 4 and 5 I will do 14 lengths and for the final week I will do 16 lengths. As the weeks progress an overload is created which will service of process me i mprove my fitness.The firm UpFor my w outgrowth up I will be doing a 5 minute jog around the All Weather pitch. The w section up is to warm the muscles up before stretching so I do not pull a muscle. I will time myself and be sure not to strain myself as this too could effect in a pulled muscle if not careful.The Leg Exercises Squats, Burpees, Switch Overs, lead-in JumpsThese exercises will prove up my complication muscles and allow me to put more power into a shot or long pass. These exercises will build up the strength and power in my legs and will allow me to stunner 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 feel that my legs are needed more on a football pitch.The Body Exercises Sit Ups, CrunchesThe body exercises that I will do will allow me to build up my kernel 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 adjust the middle part of my body easier and this will help me when I am playing.The Arm Exercises Bench Press, Press UpsBy doing these arm exercises it will improve my upper body strength and this will make it easier to shrug off opponents when thought-provoking 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 change down I will do a light jog and then stretch. The cool down is to forestall 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 turn over front wards and touch the top of my shin, I would withstand this for 10 seconds. Then I would sit up rest and then bend over front wards once more only this time feeling the toes rather than the shin.Quads- I would stand and balance myself against a wall with one arm th en 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 unneurotic in a yoga sort of position. Then slowly put closet on the interior of each leg to stretch the groin.Upper Arm- manoeuver 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 exactly the same. Hold each stretch for 10 seconds.Week 1The warm up and the stretches went well and I then began my benefit posing. I had planned to do 10 lengths this week. I found that the pyramid Session worked well. I completed the 10 lengths with ease but the exercises were quite challenging. At the end of all the lengths and exercises I found myself out of speck but I was bright with the work I had done. I then went out onto the all weather pitch to do a 50 metre sprint. I did the sprint in 8.12 s econds which was a personal best. After the sprint I did a 5 minute jog and then stretched for 5 minutes.EvaluationI was very cheery with what I did this week but thought that I could handle more lengths than what I had done. The exercises that I did were quite demanding but I thought they would be easier to handle nigh week and was facial expression onward to the challenge. I was highly pleased with the speed that I achieved in the 50 metre sprint and although it wasnt a huge amount of time I did beat my personal best.Week 2This week I had set myself 12 lengths to do but I wasnt particularly worried about the task ahead. I started off with the 5 minute jog and a thorough stretch and then I began my Pyramid Session. The session went well again this week. connatural to last 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/catch ball rivul et. This was not physically challenging but I had to concentrate to get the 35 score that I got. This was not the best score I had ever had but I was pleased with the result.EvaluationI was again pleased with this week. The increase in lengths never really affected my performance this week. They were more challenging than the front week but never caused a major worry throughout the session. The throw/catch ball test that I did was more about finding a rhythm and concentrating rather than a physical test.Week 3After the initial warm up and stretch I moved onto another week of the 12 length Pyramid Session. This week it again never caused a huge problem but I was still fatigue towards the end of the session. The exercises still caused connatural problems as they did in the first week and were tiring. It was this week when I began to feel an improvement in my fitness. After I completed the Pyramid Session I then went and did the muscular natural selection test in the hotel foyer. My previous best at this test was 100 seconds but this week I nearly doubled that score with 190 seconds. I was extremely 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 looking 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 improvement 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 forward to the next few weeks ahead.Week 4Due to a tooth doctor appointment I was unable to complete the regime at trail. As a result I set up a training course on a football field behind my signboard and carried out my session to the best of my ability taking the environment and need of equipment into condition. I worked hard for 1 hour and was pleased with the workout I had.Week 5This week was my first attempt 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 ache and I was really tired. I had created the overload and felt 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 broad 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 outside where I did a 5 minute jog and stretched off to avoid cramped muscles.EvaluationI was pleased with the effort that I put in today 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 w ould challenge me.The standing broad jump that I did was not outstanding but I was pleased with the result.Week 6For this week I was supposed 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 felt 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, beating 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 EvaluationThroughout my PEP I have seen my overall fitness gradually increase from week to week. I would definitely say the regime has been a success 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.