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This five-session training programme has been quite tough to carry out. I found it hard to go through with it all, but found the determination to do it because I want to get better at the sport and be a better player. In general my training programme was successful, because it tested each area and principle of fitness that I wanted it to. I think that my training programme has improved my fitness and football skills. Overall as my results show, each session I have been steadily improving in each exercise and by session five, I could see a difference between the results from session one and the results from session five.

Evaluation  PlanningMake comments to explain the statements/questions in the first column (max 6 marks) Refer to your pre-test score(s) for any fitness test(s). In my pre-test scores, when I tested my muscular power in the standing broad jump my result was 1.72 which is below average. When I tested my co-ordination in the alternate hand wall toss my result was 20 throws which is average. When I tested my balance in the stalk test, where I had to see how long I could stand on my tip-toes, my result was 7 seconds which is below average.

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Was the programme at the right level for you? I think the programme was at about the right level for me, I did find many of the exercises very challenging and had to use a lot of determination to complete my exercises better. As I kept improving my fitness I put more intensity in to the exercises, therefore continuing to keep the programme at the right level for me. Were the exercises in the  orrect order? Explain why/why not. I think my exercises were in the correct order because I put them in the order so that there were not the same muscle groups being used next to each other, this helped prevent fatigue. Therefore, me performing to my full potential in my exercises.

Explain how you applied the principles of progression/overload. I applied the principles of progression by building up my exercise level gradually. But once it reached a certain level when I could comfortably deal with the level of exercise. I made the exercises progressively harder to ensure that my body continued to improve. Each time I started to feel comfortable with the level of exercise, I started to make each exercise harder which improved my fitness/skill. For example, when I started to feel comfortable with my pull-ups, press-ups and sit-ups I started to perform each rep faster than before so my body will continue to improve.

Were the exercises/ activities the correct ones to choose? Explain why/why not. I think my exercises were the correct ones to choose because the five fitness/skills I wanted to improve all had at least one exercise which helped to improve that fitness/skill. The exercises sit-ups, pull-ups and press-ups all helped me to improve my muscular strength. My muscular endurance was improved by the shuttle runs I did.

Both my speed and agility was improved by the exercise skipping, and also my ball skills were improved by the exercises passing and kick-ups. So each exercise I chose helped improve all of the 5 fitness/skills I wanted to improve. All these fitness/skills are needed for football, muscular strength is needed in football as football is a very physical sport and is needed to guard the ball and hold players off. Speed is important as you need it to sprint after a through ball or tackle an opponent is through on goal. So I think my exercises were the correct choice for my game and all improved fitness/skills which are needed for my game.

Performing Make comments to explain the statements/questions in the first column (max 6 marks) Explain how you applied the principles of progression/overload. I applied the principles of progression by building up my exercise level gradually. But once it reached a certain level when I could comfortably deal with the level of exercise. I made the exercises progressively harder to ensure that my body continued to improve. Each time I started to feel comfortable with the level of exercise, I started to make each exercise harder which improved my fitness/skill. For example, when I started to feel comfortable with my pull-ups, press-ups and sit-ups I started to perform each rep faster than before so my body will continue to improve.

Were the exercises/ activities the correct ones to choose? Explain I think my exercises were the correct ones to choose because the five fitness/skills I wanted to improve all had at least one exercise which helped to improve that fitness/skill. The exercises sit-ups, pull-ups and press-ups all helped me to improve my muscular strength. My muscular endurance was improved by the shuttle runs I did.

Both my speed and agility was improved by the exercise skipping, and also my ball skills were improved by the exercises passing and kick-ups. So each exercise I chose helped improve all of the 5 fitness/skills I wanted to improve. All these fitness/skills are needed for football, muscular strength is needed in football as football is a very physical sport and is needed to guard the ball and hold players off. Speed is important as you need it to sprint after a through ball or tackle an opponent is through on goal. So I think my exercises were the correct choice for my game and all improved fitness/skills which are needed for my game.

 

I found it extremely easy to set up as my training programme didn’t need a great of apparatus. All I needed was a football, a bench, cones and a skip. My bench press exercise and my squats with weights exercise was already set-up in the gym on the second floor of the sports hall, so I didn’t have a great deal to set up in my programme. Recording my progress I found very easy, I had various tables in my template booklet all I had to do was fill it in every time I did an exercise. I didn’t find performing my exercises easy, because I had many different areas where I had to perform. For example, I had to do my passing drill and kick-ups outside the sports hall, my bench presses and squats with weights at the second floor of the sports hall and all the other exercises inside.

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I think my exercises were in the correct order because I put them in the order so that there were not the same muscle groups being used next to each other, this helped prevent fatigue. Therefore, helped me perform to my full potential in my exercises. I enjoyed this training very much, at the start of the programme I wasn’t really interested in the programme, but as each session went on I got more motivated in to the exercises and therefore made me work harder towards improving my fitness/skills. I think I did work to my limit because after ever session I became very tired and also when I woke up the next morning after each session my leg and arm muscles ached.

Monitoring Make comments to explain the statements/questions in the first column (max 6 marks) Were the exercises/ activities the correct ones to choose? Explain why/why not.  I think my exercises were the correct ones to choose because the five fitness/skills I wanted to improve all had at least one exercise which helped to improve that fitness/skill. The exercises sit-ups, pull-ups and press-ups all helped me to improve my muscular strength. My muscular endurance was improved by the shuttle runs I did.

Both my speed and agility was improved by the exercise skipping, and also my ball skills were improved by the exercises passing and kick-ups. So each exercise I chose helped improve all of the 5 fitness/skills I wanted to improve. All these fitness/skills are needed for football, muscular strength is needed in football as football is a very physical sport and is needed to guard the ball and hold players off. Speed is important as you need it to sprint after a through ball or tackle an opponent is through on goal. So I think my exercises were the correct choice for my game and all improved fitness/skills which are needed for my game.

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