IGCSE.
PE
FOOTBALL
Walid Abdulbaki
Introduction:
Football is an invasion game including 11 players on each team. The aim of the game is to get
the ball into the other team’s net by using different tactics such as long-range shooting,
possession, high pressure, intensive defending, dribbling, and variation of skills.
• I play LB (left back) which requires speed since its out wide and when tracking back into
position, agility because you’re always defending against skill full wingers who are agile
and you have to change directions with them to defend them, muscular endurance for
protecting the ball and not getting pushed of it, cardio vascular fitness since you have to
run a lot through the wing, and anerobic fitness when sprinting and going for tackle
PAR-Q
Before making my pep, I have filled out a PAR-Q (appendix 1) to determine if I am going to be
able to prepare a program to suit my needs
Strength & weakness
According to Appendix (3) I scored “excellent” in the 12 min cooper run as well in the sit and
reach test indicating that I have great cardiovascular endurance and flexibility but, I
have displayed weakness in the 30-meter dash and vertical jump tests, scoring below average on
the speed test, and hinting my speed and power needs improvement. In addition, scoring “below
average” in the grip test is irrelevant for my role and position.
Speed is vital in my position because I need to cover wide areas effectively, both offensively and
defensively. I need to sprint back and recover my defensive position when possession is lost, as
well as overlap with wingers to support the attack.
Power is important because it correlates to Acceleration which is very important in sprinting as it
leads to me to execute certain movements effectively and efficiently like Creating and closing
gaps between the defensive line and beat my man to the ball and not be late for any tackle which
can cause a foul against my team. As well as the ability to accelerate quickly can help me create
space for my winger or close space for my opponent.
Smart targets:
I have set myself SMART targets so I can monitor my progress throughout this PEP
(See Appendix 4)
1: I need to increase my vertical jump test from “46” to “52”
2: I need to increase my accurate passes done in a game by 30%
Comparison to an elite athlete
As you can see in Appendix 2 “Alphonso Davies” averages around 41 accurate passes while I
average around 24. This helps him develop his game because he helps his team keep possession
and start a buildup play for an attack. I had great intercepting and tackling but as a fullback I
need to be getting more successful crosses since my position is located out wide and I need to
help my team’s attack by putting in dangerous crosses. I also need to improve my successful
dribbles and the ability to beat my man to create space behind the opponents for my left wing.
Principles of training
The principles of training below will help me to design my sessions effectively:
Progressive overload – every session I will increase the intensity, by either increasing the
number of sets, reps, exercises or decreasing the rest time, to improve my performance and
prevent reversibility.
Rest and recovery – each week I will complete 2 sessions so I can give my muscles time to rest
and recover, decreasing the risk of injury.
Specificity – every session I will adapt around increasing my acceleration and power to overall
improve my performance in football.
Method of training:
Circuit training is a combination of six or more physical activities or exercises. They are
performed one after the other, often with a small rest period in between. I'll be using circuit
training to increase my power through exercises tailored to my sport. I will include Plyometric
training in my circuits, because it is utilized to be able to produce force in a short amount of time
replicating power and the acceleration part of the sprint, Weight training will be important as it
adds stress to muscles increasing strength which would intern lead to more power output, I will
focus on power movements, low rep’s, high weight; it also results in the less likelihood of injury,
due to muscles, tendons and ligaments being stronger. Circuit training is effective because it's a
combination of different exercises that are all tailored to my goal.
Evaluation:
After completing my 6-week training program I retested my power by completing the vertical
jump test, to see how my power and speed therefore acceleration changed:
Vertical jump test
Score Rating
Pre-pep 46 Below Average
Mid-pep 47 Below average
Post-pep 50 Average
As you can see from the table above, I improved my power by 4cm seconds resulting in the
normative data being “average”. Even though I made an improvement it wasn’t as big as I
wanted, this could be due to the last week of the program where I was sick, which resulted in me
missing a few sessions and needing to make the ones after it a bit easier, therefore I wasn’t able
to develop as much as I expected.
Smart targets:
I did not reach my SMART target as I increased my speed by 4cm rather than 6cm yet I am now
in “average” compared to normative data. This may have been because after a few sessions I
started to get distracted by my friends, which led to me taking longer rest periods and not
completing the exercises to the best of my ability and focus, therefore I wasn’t ensuring that I
was e.g., jumping as high as I could or completing half reps towards the end of a set. This meant
that my muscles weren’t pushed to their limits, therefore not developing fast twitch muscle fibers
which are required to perform fast, explosive movements like accelerating or jumping. Another
reason why I might not have achieved my SMART target is because I was sick which resulted in
me skipping my workouts (see appendix 4) and needing to decrease the intensity in the sessions
to follow, so not applying progressive overload and increasing reversibility, which impacted my
final performance.
Mid-Pep evaluation:
I increased my power in the vertical jump test by 1cm in these three weeks which is lower than I
expected which suggests that I must change something in the upcoming week. So, for the
upcoming weeks I'm going to be adding an extra set for my circuit which increases the intensity
of my workout in addition I will increase the weight by 1kg which will be the perfect amount as
it's not too much or a lot keeping that gradual increase and maintain balance in my workouts.
Recommendation:
In the future I will continue focusing on my acceleration and vertical jumps. I will create a longer
program as 6 weeks was too short to see a substantial change, so next time I will create a 10 –
12-week program which would allow me to see larger changes in my acceleration and vertical
jump height. I will continue to target vertical jump height and acceleration using plyometric and
weight training to get more explosive and powerful. Yet due to the long period of time of the
plan resulting in boredom and decrease motivation I will change my warmup and cooldown
every week to ensure that I don’t become demotivated and stay flexible and increase my
elasticity in my muscles in order to make sure they are working efficiently and making
adaptations.
Appendix (1)
Gym Name] Physical Activity Readiness Questionnaire (PAR-Q)
This form helps determine if you should consult with healthcare providers before becoming more
physically active. Please read and answer the following questions honestly.
Personal Information:
· Name: _____Walid________________
· Date of Birth: __25/06/2024___________________
· Contact Information: _______________________________
Questions:
1. Has a doctor ever said you have heart trouble? NO
2. Do you frequently experience chest pain when you do physical activity? NO
3. In the past month, have you had chest pain when you were not doing physical activity? NO
4. Do you lose balance due to dizziness or have you lost consciousness? NO
5. Do you have a joint or bone problem that could be made worse by physical activity? NO
6. Is a doctor currently prescribing drugs for your blood pressure or heart condition? NO
7. Do you know of any other reason why you should not participate in physical activity? NO
If you have answered “Yes” to any of the above questions, please provide more details:
___________
---
Disclaimer and Consent:
If you answered “Yes” to one or more questions, consult with your healthcare provider before
engaging in physical activity. If you answered “No” to all questions, you are likely able to
engage in physical activity but should still consult with healthcare providers if you have concerns
or experience discomfort.
I, the undersigned, understand that the PAR-Q is a self-assessment tool and does not replace
medical advice. I affirm that the information provided is accurate, and I assume responsibility for
my health and well-being.
· Name: ___Walid_________________
· Date: ____25/06/2009________________
· Signature: ____________________
Appendix (2)
Accurat Successfu assist Dual Shot Successful Tackle interceptions
e passes l dribbles s s s on crosses s won
won targe
t
Alphons 41 5 2 5 2 3 9 6
o Davies
stats
My Stats 24 3 1 4 1 1 6 5
Appendix (3)
Before PEP results
Fitness test Component My Excelle good Average Below Poor
of fitness score nt averag
e
12min Cardiovascul 2563 2500- 2400- 2200-2399 2100- <2100
cooper run ar endurance 2800 2700 2200
Sit and Flexibility 21 >20 14-11 11-7 7-4 <4
reach
Abdominal Muscular 41 >55 55-40 40-30 30-20 <20
curl test endurance
Grip test Strength 41 >56 51-56 45-50 39-44 <39
Vertical power 46 >65 56-65 50-55 49-40 <40
jump
30m dash Speed 4.4 <4 4-4.3 4.3-4.5 4.7-4.4 >4.7
Push-up Muscular 41 >45 31-41 26-29 14-24 <14
test endurance
Illinois agility 15.98 <15.2 15.2-16 16.2-18 18.2- >19.3
agility test 19.3
Appendix (4)
Specificity: increasing my power can help me accelerate better and win any ariel dual
Measurable: To see whether I have improved or not I will retake the test mid and post PEP. If
there is little to no improvement I will either change the intensity, frequency or duration of my
workout
Achievable: it's achievable because I will be ongoing a challenging program where I will push
myself to achieve the goal
Realistic: my goal is realistic because I'm going to try to decrease my jump by “6cm” which is a
realistic amount
Time bound I have set myself the time bound of 6-weeks
Appendix (5.1)
Week no.1 session-1: Tuesday
Exercise Reps; sets weight Rest time Explanation of exercise
1 Squat jump 2 sets Body 4 min Place feet slightly wide on the
5(reps) weight ground then go down as a
normal squat but as you go up
swing your arms and jump
2 Box jump 2 sets Body 4 min It is a plyometric move
5(reps) weight where you jump from the
(height of floor up onto an elevated
the jump is surface, like a box.
“30”)
3 Lunges 2 sets Body 4 min Step forward, lower your
5(reps) weight body toward the ground, and
return to the starting
position.
4 Reverse to 2 sets Body 4 min Step forward, lower your
knee-up 5(reps) weight body toward the ground, and
jump then explode up
5 Knees to 2 sets Body 4 min Start with knees on the
feet 5(reps) weight ground then swing your arms
up and explode towards the
sky and land on your feet
6 Step of 2 sets Body 4 min Start on a box or a high
block and 5(reps) weight surface then jump down to
jump the ground as soon as u land
exercise accelerate up and jump
Week no.1 session-2: Thursday
Exercise Reps; sets weight Rest time
1 Squat jump 2 sets Body weight 4 min
5(reps)
2 Box jump 2 sets Body weight (height of the jump is “30”) 4 min
5(reps)
3 Lunges 2 sets Body weight 4 min
5(reps)
4 Reverse to 2 sets Body weight 4 min
knee-up 5(reps)
jump
5 Knees to 2 sets Body weight 4 min
feet 5(reps)
6 Step of 2 sets Body weight 4 min
block and 5(reps)
jump
exercise
Reflection of Week 1:
During this week, I was working aerobically. I was going through different exercises doing a
combination of plyometrics training. From this I can conclude that it wasn’t too challenging, yet
it was still effective in helping me improve in my chosen areas of weaknesses. Although it was
effective, I would increase the height on my box jumps from “30” to “40” I feel that they would
be more effective in stimulating more vertical power. Furthermore, I will add 5kg to my circuits
to my workout as I felt body weight wasn't too challenging.
Appendix (5.2)
Week no.2 session-3: Tuesday
Exercise Reps; sets weight Rest time
1 Squat jump 2 sets 5kg 4 min
5(reps)
2 Box jump 2 sets 5kg (height of the jump is “40”) 4 min
5(reps)
3 Lunges 2 sets 5kg 4 min
5(reps)
4 Reverse to 2 sets Body weight 4 min
knee-up 5(reps)
jump
5 Knees to 2 sets Body weight 4 min
feet 5(reps)
6 Step of 2 sets Body weight 4 min
block and 5(reps)
jump
exercise
Week no.2 session-4: Thursday
Exercise Reps; sets weight Rest time
1 Squat jump 2 sets 5kg 4 min
5(reps)
2 Box jump 2 sets 5kg (height of the jump is “40”) 4 min
5(reps)
3 Lunges 2 sets 5kg 4 min
5(reps)
4 Reverse to 2 sets Body weight 4 min
knee-up 5(reps)
jump
5 Knees to 2 sets Body weight 4 min
feet 5(reps)
6 Step of 2 sets 5kg 4 min
block and 5(reps)
jump
exercise
Week 2 reflection:
I felt this week was more intense than the previous week since I added 5kg weights to my circuit.
I will keep the same weight for next week, to build more strength and to prevent injury due to
technique worsening with the increased weight and for me to be more confident to change it for
the week after. Furthermore, I will be decreasing my rest time by 30 seconds to increase intensity
of my workout.
Appendix (5.3)
Week no.3 session 5: Tuesday
Exercise Reps; sets weight Rest time
1 Squat jump 2 sets 5kg 3 min 30 sec
5(reps)
2 Box jump 2 sets 5kg (height of the jump is “40”) 3 min 30 sec
5(reps)
3 Lunges 2 sets 5kg 3 min 30 sec
5(reps)
4 Reverse to 2 sets Body weight 3 min 30 sec
knee-up 5(reps)
jump
5 Knees to 2 sets Body weight 3 min 30 sec
feet 5(reps)
6 Step of 2 sets 5kg 3min 30 sec
block and 5(reps)
jump
exercise
Week no.3 session-6: Thursday
Exercise Reps; sets weight Rest time
1 Squat jump 2 sets 5kg 3 min 30 sec
5(reps)
2 Box jump 2 sets 5kg (height of the jump is “40”) 3 min 30 sec
5(reps)
3 Lunges 2 sets 5kg 3 min 30 sec
5(reps)
4 Reverse to 2 sets Body weight 3 min 30 sec
knee-up 5(reps)
jump
5 Knees to 2 sets Body weight 3 min 30 sec
feet 5(reps)
6 Step of 2 sets 5kg 3min 30 sec
block and 5(reps)
jump
exercise
Week 3 reflection: (Mid-pep evaluation)
Appendix (5.4)
Week no.4 session-7: Tuesday
Exercise Reps; sets weight Rest time
1 Squat jump 3 sets 6kg 3 min 30 sec
5(reps)
2 Box jump 3 sets 6kg (height of the jump is “40”) 3 min 30 sec
5(reps)
3 Lunges 3 sets 6kg 3 min 30 sec
5(reps)
4 Reverse to 3 sets Body weight 3 min 30 sec
knee-up 5(reps)
jump
5 Knees to 3 sets Body weight 3 min 30 sec
feet 5(reps)
6 Step of 3 sets 6kg 3min 30 sec
block and 5(reps)
jump
exercise
Week no.4 session-8: Thursday
Exercise Reps; sets weight Rest time
1 Squat jump 3 sets 6kg 3 min 30 sec
5(reps)
2 Box jump 3 sets 6kg (height of the jump is “40”) 3 min 30 sec
5(reps)
3 Lunges 3 sets 6kg 3 min 30 sec
5(reps)
4 Reverse to 3 sets Body weight 3 min 30 sec
knee-up 5(reps)
jump
5 Knees to 3 sets Body weight 3 min 30 sec
feet 5(reps)
6 Step of 3 sets 6kg 3min 30 sec
block and 5(reps)
jump
exercise
Week 4 reflection:
This week's sessions went by smoothly as it was a good amount of weight with maintained
balance but in order to reach me goal, I will add an extra station in my circuit since I feel it will
help me increase the intensity of my workouts and my chosen exercise will be “prowlers sprint”
since they mimic the action of acceleration over a short distance. In addition, stimulating power
in a short amount of time.
Appendix (5.5)
Week no.5 session-9: Tuesday
Exercise Reps; sets weight Rest time
1 Squat jump 3 sets 6kg 3 min 30 sec
5(reps)
2 Box jump 3 sets 6kg (height of the jump is “40”) 3 min 30 sec
5(reps)
3 Lunges 3 sets 6kg 3 min 30 sec
5(reps)
4 Reverse to 3 sets Body weight 3 min 30 sec
knee-up 5(reps)
jump
5 Knees to 3 sets Body weight 3 min 30 sec
feet 5(reps)
6 Step of 3 sets 6kg 3min 30 sec
block and 5(reps)
jump
exercise
7 Prowlers 3 sets 5(reps 15kg (10-meter push) 3min 30 sec
sprint
Week no.5 session-10: Thursday
Exercise Reps; sets weight Rest time
1 Squat jump 3 sets 6kg 3 min 30 sec
5(reps)
2 Box jump 3 sets 6kg (height of the jump is “40”) 3 min 30 sec
5(reps)
3 Lunges 3 sets 6kg 3 min 30 sec
5(reps)
4 Reverse to 3 sets Body weight 3 min 30 sec
knee-up 5(reps)
jump
5 Knees to 3 sets Body weight 3 min 30 sec
feet 5(reps)
6 Step of 3 sets 6kg 3min 30 sec
block and 5(reps)
jump
exercise
7 Prowlers 3 sets 5(reps 15kg (10-meter push) 3min 30 sec
sprint
Week 5 reflection:
Due to me being sick and not feeling well, I wasn’t able to complete this week’s sessions. For the
next workout I will decrease the intensity of the session to avoid injury. I will do this by giving
myself a 4min 30 sec break between each station instead of my 3min 30 sec break. This change
will of course affect my overall improvements
Appendix (5.6)
Week no.6 session-11: Tuesday
Exercise Reps; sets weight Rest time
1 Squat jump 3 sets 6kg 4 min 30 sec
5(reps)
2 Box jump 3 sets 6kg (height of the jump is “40”) 4 min 30 sec
5(reps)
3 Lunges 3 sets 6kg 4 min 30 sec
5(reps)
4 Reverse to 3 sets Body weight 4 min 30 sec
knee-up 5(reps)
jump
5 Knees to 3 sets Body weight 4 min 30 sec
feet 5(reps)
6 Step of 3 sets 6kg 4 min 30 sec
block and 5(reps)
jump
exercise
7 Prowlers 3 sets 5(reps 15kg (10-meter push) 4 min 30 sec
sprint
Week no.6 session-11: Thursday
Exercise Reps; sets weight Rest time
1 Squat jump 3 sets 6kg 4 min 30 sec
5(reps)
2 Box jump 3 sets 6kg (height of the jump is “40”) 4 min 30 sec
5(reps)
3 Lunges 3 sets 6kg 4 min 30 sec
5(reps)
4 Reverse to 3 sets Body weight 4 min 30 sec
knee-up 5(reps)
jump
5 Knees to 3 sets Body weight 4 min 30 sec
feet 5(reps)
6 Step of 3 sets 6kg 4 min 30 sec
block and 5(reps)
jump
exercise
7 Prowlers 3 sets 5(reps 15kg (10-meter push) 4 min 30 sec
sprint
Week 6 reflection:
I found this week quite challenging probably because I was still recovering from my illness. I
was ensuring I didn't push myself too much so I can recover as fast as possible
Appendix (6)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Football Circuit Football Circuit Football Rest Match
training training training training training Day
Week 2 Football Circuit Football Circuit Football Rest Match
training training training training training Day
Week 3 Football Circuit Football Circuit Football Rest Match
training training training training training Day
Week 4 Football Circuit Football Circuit Football Rest Match
training training training training training Day
Week 5 Football Circuit Football Circuit Football Rest Match
training training training training training Day
Week 6 Football Circuit Football Circuit Football Rest Match
training training training training training Day