2. Exemplar Personal Exercise Plan GCSE Physical Education

3. PERSONAL EXERCISE PROGRAM ROBBIE WILLIAMS FOOTBALL Queenswood School Centre Number: 17308 Candidate Number: 007

4. Let me entertain you….

5. INTRODUCTION I AM DOING A SIX WEEK TRAINING PROGRAMME TO IMPROVE MY FITNESS FOR FOOTBALL. I WILL TEST MY FITNESS BEFORE AND AFTER THE PLAN AND SEE IF I HAVE IMPROVED.

6. TESTS SPEED SHUTTLES 20M FOR I MINUTE Result: Rating: FLEXIBILITY- SIT AND REACH TEST Result: Rating: ENDURANCE PRESS UPS IN A MINUTE Result: Rating: ENDURANCE -BLEEP TEST Result: Rating: Resting HR=Working HR = Recovery rate = STRENGTH TEST -1 REP MAXIMUM Leg press= Arm curl = Pec deck= Hamstring curl =

7. SUMMARY OF STRENGTHS & WEAKNESSES As you can see from the above results I have an average level of flexibility, my speed and cardiovascular endurance are good and my strength is excellent. I play midfield position in football so it is important that I can beat players to the ball and maintain my performance for a 90 minute match. Flexibility is important for me to help prevent injury and achieve power in my shorts by being able to move my joints through a greater range of movement.

8. AIM To improve my speed by using interval training over short distances. I will measure this by retesting my 20 m sprint. To improve my cardiovascular endurance by using continuous training. I will run for an increased length of time each week and use my heart rate to indicate if I am achieving overload and improving. I will retest using the bleep test. In addition I want to improve my hamstring flexibility by thoroughly cooling down after training and matches and using static and PNF stretching. I will measure my improvement by re-testing my score on the sit and reach test. I will also do a circuit session to help me stay motivated to my plan. This will focus on both aerobic and anaerobic exercises so will hopefully help me improve my two key aims as well.

9. 6 WEEK PLAN MonTuesWedThursFri Week 1 1 mile run 2x 30s Circuits Game 6x 20m 1min Rest Sprints Rest Week 2 1 mile run 2x 30s Circuits Game 6x 25m 1min rest SprintsRest Week 3 2 mile run 2x 45s Circuits Game 6x 30m 1min rest SprintsRest Week 4 2 mile run 2x 45s Circuits Game 8x30m 1 min rest SprintsRest Week 5 3 mile run 3x 45s Circuits Game8x30m 45s rest SprintsRest Week 6 3 mile run 3x 45s Circuits Game 8x30m 35s rest SprintsRest

10. Circuit Training Information Week 1-2 –30 seconds per station –2 circuits Week 3-4 –45 seconds per station –2 circuits Week 5-6 –45 seconds per station –3 circuits Exercises: 1.PRESS UPS 2.SIT UPS 3.TRICEP DIPS 4.SHUTTLE RUNS 5.KEEPIE UPS

11. Interval Training INFORMATION SPRINTS: check anaerobic HR achieved 80-90%max HR Interval training on football, pitch Week 1-220 metre sprint x6 with 1 minute rest interval Week 3-430 metre sprint x6 with 1 minute rest interval Week 5-630 metre sprint x6 with 45 sec rest interval

12. Continuous training INFORMATION I will aim to work within my aerobic training zone, this is 60-80% max HR I will achieve progression by increasing the distance that i run every 2 weeks.

13. REST DAYS HAVE A STRETCH TO GET FLEXIBILITY

14. RESULTS RESULTS BEFORE AFTER BEFORE AFTER PRESS UPS 43 49 SPRINTS 14 16 BLEEP TEST 10 11 SIT AND REACH -2 3

15. MY HEART RATE

16. EVALUATION AS YOU CAN SEE FROM MY RESULTS ALL MY TESTS IMPROVED FROM MY PLAN. I THINK THAT MY FOOTBALL WILL IMPROVE FROM MY BETTER FITNESS LEVEL. I ENJOYED DOING MY PLAN. I will keep my speed training up as I feel that this has had the greatest effect on my performance.