STUDENT NAME Mohammad Moavyya Chaudry

SPORT+ POSITION – Football + Right back

SCHOOL – GAYNES SCHOOL
CANDIDATE NUMBER 9402
CENTRE NUMBER - 12847

Analysis 15 marks

Analysis Section

Strength one- Fitness component: Speed

Within my chosen sport of football, the fitness component that I have identified which is
my strength is speed. Speed can be defined as the maximum rate a person can move or
cover distance in a period. In football, speed can be different depending on the scenario as
there are long distances to run and short distances to sprint at. Full backs and wing backs
make sprints when their teammate needs them on their side. Therefore, as a wing back I
would need to make an overlapping run to support my winger as it is now a 2v1. If the
winger chooses to pass to me, I have many options such as putting a cross in the box or
finding another player, dribbling with the ball myself into the box or I could pass back to
the winger as they are in a better position now. Or my overlap would distract the defender
as they would not know who to focus on and could make a lapse in judgement. At times I
have been able to help defend counter attacks or when the team is under pressure, and I
have been able to cover distance quickly and help minimise the opposition’s attacking
opportunities. Furthermore, I have been able to cover distance which helped provide cover
for teammates when they were out of position, if I was not fast enough, I would not be able
to do this which could have led to a goal being conceded which would also make the player
who was out of position feel angry and annoyed at themselves as they think they have
costed the goal. This could lead to the player performing worse as in their mind the goal is
their fault and that is why the team is losing.

In counter attacking situations the ability to shift positions and closing gaps helps win
games as conceding in such crucial moments would result in either losing or drawing
which is not good for the team. If my speed was not there then we possibly would have lost
a few matches which would lower morale and demotivate players. Additionally, that would
lead to teammates playing with less motivation. It is important to play with motivation and
drive because that would lead to the team achieving joint goals and to find success between
the team. Moreover, speed is a crucial fitness component for me in football because it has
helped me when I had made misplaced passes and my speed helped me recover and make
last minute tackles and without my speed, I could have made a late foul which could lead to
being sent off or injuring myself while trying to make the foul. My speed also helps me to
keep composure on the ball and run with the ball swiftly which helps me find the right
passes to my teammates to help create a chance to score. Additionally, speed can also be
used to help me beat the opposition team’s winger for lob passes and long through balls
and my speed helps me intercept them and win the ball back.

Speed is also key for intercepting passes, as a full back I can expect where some passes
may be going. With the help of my speed, I can intercept intended passes and close down
passing lanes swiftly which helps disrupt the opposition’s attacking movement, I will
regain possession and help create counterattacks. Another way how speed helps me
intercept passes is how fast I am to adjust my body direction and drive towards the ball
STUDENT NAME Mohammad Moavyya Chaudry
SPORT+ POSITION – Football + Right back
SCHOOL – GAYNES SCHOOL
CANDIDATE NUMBER 9402
CENTRE NUMBER - 12847

which helps my chances to reach the ball before the opponent. By intercepting the ball, I
can create a fast start and catch the opposition out of shape or off guard and pick a player
who creates a chance as the opposition was caught out.

Agility benefits my speed and is very important for me when playing football as a
defender. Agility is the ability to move and change direction quickly whilst maintaining
control. As I am agile, I can turn faster, and intercept passes between midfielders and
attackers and then play a through ball to my winger which helps create a goal. It is
important for me to be alert as there could be any type of ball coming across me, whether
it’s a lobbed pass, a pass between the lines or a simple pass into the opposition player’s
feet, I need to be focused and must make decisions quicker. Reaction time is important for
me as it allows me to process information faster than the opposition, having a fast reaction
time assists me when making decisions, especially crucial decisions when the ball is with
me in the six-yard box or when defending a corner. Reaction time is the time taken to
initiate a response to a stimulus. It is imperative that my reaction time is good because I
need to be able to sprint for a loose ball, tackle the opponent to win possession of the ball
or make a successful pass which would be unexpected from me for newer oppositions. My
low reaction time allows me to take quick throw-ins and launch them far to the winger and
help create an attack and it has also helped me in set-pieces, previously, I had taken a quick
free-kick as the opposition team were not alert and did not expect it. I saw my teammate in
space unmarked, so I chose to play a through ball pass to him which led to a goal as he
passed it right to the striker and it was a simple tap-in for him while the opposition team
stood around clueless and allowed this to happen. Speed and reaction time is important for
me when the opposition has played a lobbed pass and I have to turn my body direction and
sprint to the ball before the winger on my side. Reaction time helps me with responding to
those types of attacking plays because I can respond to the stimulus faster and it helps me
stay alert. My speed is crucial in these situations as the attackers I am usually facing are
quite rapid, so my speed helps me compete with the demands of the environment I am in
when playing football.

Coordination is defined as the ability of using two or more body parts together smoothly
and efficiently and it is critical that I have good coordination because it allows me to make
decisions faster, be more skilful, improve technique of passing, and change direction faster.
Balance is vital as well as I use my arms to support my legs when they are moving in
different directions, and this allows me to find and pick out the best pass to my teammates.
Speed helps me when I am making a recovery run as the team could lose possession of the
ball further up the pitch and the opposition initiates a counterattack. Coordination allows
me to control and maintain balance when changing direction rapidly, this ensures that I can
get back into the right defensive position and help avoid potential threats. Foot-eye
coordination is the ability to process visual information to guide the feet. Foot-eye
coordination is key in football for a defender like me as it helps when I need to return a
quick one-two to my teammate to help start an attack. Foot-eye coordination allows me to
STUDENT NAME Mohammad Moavyya Chaudry
SPORT+ POSITION – Football + Right back
SCHOOL – GAYNES SCHOOL
CANDIDATE NUMBER 9402
CENTRE NUMBER - 12847

make accurate passes to my winger and find him when he is unmarked and in space or it
helps me to switch the play to the other fullback so he can then play a side-line pass to the
left winger and help the attack. Furthermore, speed and coordination would be used when a
lofted pass has been played to me when I am in an attacking position, overlapping and have
to control the ball and bring it down to my feet and play a cross to the striker in the box so
they can score or the overlap creates a 2v1 overload on one side of the pitch so space is
created and opposition players are pulled out of their position to try and defend potential
threats.

Movement and balance are pivotal in football when sprinting or passing, anything related
in football. They are important when having to jump when a corner has been played when
defending or attacking. Good speed requires acceleration which can be defined as the rate
of change in velocity and explosive power is the product of speed and strength. It’s critical
for me to have good acceleration as I need to be able to make quick, sharp movements
when trying to perform a skill or trying to bait in the opposition player, so they come out of
their position. When attacking a corner, I would need to use explosive power to jump up
high and get good flight so I can head the ball and score a goal and help the team. Whereas,
when defending I would need to be able to jump high and stop any headers from being
conceded, especially when corners or free kicks are played into the box. Oppositions have
previously had long distance free-kicks around 30 yards away from the goal and the free-
kick taker has decided that he wants to loft it into the box and find a teammate and they
have headed it before. I have then had to jump up high and generate power to stop the
header from going in which relies on movement heavily as if my movement was poor, then
I would not be able to jump as high or I would fall on the pitch and hurt myself with a
possible chance of injuring myself. When playing football, I am heavily reliant on speed
because without that it’s a huge flaw in my game as a defender as I need to make countless
runs (overlaps or underlaps) to help the attack or sprint back to help fail counterattacks
from the opposition. If my speed was poor, attackers/wingers would dribble past me with
ease, and I wouldn’t be able to track back or stop them. This would put my team at a huge
disadvantage as I would struggle to tackle defenders with my ‘poor’ speed.

At times in my performance, it is evident that speed can be incredibly beneficial in my

performance.

Strength two- (Skill): Passing

STUDENT NAME Mohammad Moavyya Chaudry
SPORT+ POSITION – Football + Right back
SCHOOL – GAYNES SCHOOL
CANDIDATE NUMBER 9402
CENTRE NUMBER - 12847

After assessing my performance in football, I have concluded that my skill strength is

passing. In football, passing is the ability to keep possession of the ball by manoeuvring it
on the ground between different players with the objective of advancing it up the playing
field. Normally, there are 3 types of passes in football, there’s short passes, long passes,
and a through ball. Generally, short passes are often aimed at the nearest teammate.
Whereas long passes are switching the ball on a different part of the pitch to a teammate
and an example of this is by switching the play from a more congested side to a side that
has a player in a lot of space who could create a promising attack. A through pass is
completely different from both the other passes mentioned because through ball passes are
usually coming from the defenders or midfielders. The through pass is sent into the attack
preferably for an attacker to beat the defensive line, this is to open space between defenders
to create a promising attack. Similarly, long passes and through passes are arriving from
different sides of the pitch. Passing is important for my position as I must be able to play
side-line passes to my winger or trivela passes to the midfielder so he can then play a
through ball pass or a lobbed pass to the striker and catch the opposition off guard and
create a goal scoring opportunity. Passing back to the centre backs or goalkeeper when
there’s no options found as it is a dangerous area of the pitch to give possession away so
therefore passing being my skill strength is a key component to my game.

Coordination is needed for passing. Coordination is the ability to use two or more body
parts together smoothly and efficiently. This is vital for me as a full back in football
because I may need to be running while passing and expecting the pass back to me from
my teammate. The run would allow me to get into an attacking position to help put a cross
into the box and hopefully a teammate heads it into the goal. Reaction time is pivotal for
passing. Reaction time is defined as the time taken to respond to a stimulus, reaction time is
needed when the opposition attack starts to press together at high intensity, I need to be
able to play the correct type of pass with the right technique otherwise it may lead to me
losing possession of the ball and the opposition team being able to have a free attack from
my misplaced pass. Power is defined as strength x speed. Power would be used in football
by me when taking long range free kicks or playing the ball further across the pitch in hope
that a teammate receives the ball and is able to act on the pass. If I didn’t have good power
my passes wouldn’t reach the teammate in distance and the opposition could intercept the
pass instead and start an attack. Speed supports my ability of passing as I can make
constant overlaps or underlaps in forward positions and receive the ball and then I can
either play a cross into the box or play a through ball or I can cut back. This would help the
team because as a team we are creating multiple big chances to score whilst trying to win
the match.

Short passes are often performed with the inside of the foot and the inside foot would
contact the centre of the ball as the protagonist foot comes through. Then, the antagonist
foot needs to be flexing in front and the protagonist foot next to it. This allows for more
stability and more fluidity when passing allowing for maximum control of the pass. Long
STUDENT NAME Mohammad Moavyya Chaudry
SPORT+ POSITION – Football + Right back
SCHOOL – GAYNES SCHOOL
CANDIDATE NUMBER 9402
CENTRE NUMBER - 12847

passes are performed with more complexity. Firstly, keep your eye on the ball until it is
controlled by you, then look up and pick out a teammate in space. Next, a strong body
position should be maintained, and explosive power would need to be applied with the
protagonist foot kicking and striking the ball with the laces of their boot. The playmaker
would need to aim to hit the lower half of the ball to ensure it gets height and goes above
the opposition players heads. The speed of the protagonist's leg will determine how hard
you kick the ball. If all these steps are applied correctly, this should result in the pass
reaching the intended target of the ball. Through ball passes are performed with the head up
to choose the correct player and see if they are in space. Strike the middle of the ball and
follow through the pass to target with the protagonist's foot. Trivela passes are much more
complex and require more decisions to be made. Firstly, the kicking foot needs to be
diagonal behind the ball. Then, the toes of the passing foot need to be pointed down and
inwards. It is crucial to contact the bottom part of the ball and finally you need to follow
through the ball. As I can perform these types of passes, it makes me a better footballer and
allows me to help the team as I can play in a midfield position if needed. If the CDM was
injured or unfit I could fill the role as I have the speed to play in the positions and my
varied passes can help find teammates and score. I have had to play long passes to switch
the play as there was an overload on my side so I switched the ball to the left full back so
we could find a way to attack from a different side. This also gives the team an advantage
as not many wing backs are adapted to fill roles in. It provides my teammates with a sense
of belief as they know that 99% of the time, I will find them in a dangerous attacking
position where they can score.

When I receive passes

Weakness one- Fitness component: Cardiovascular Endurance

In my chosen sport of football, I would say that cardiovascular endurance is one of my

biggest weaknesses. Cardiovascular endurance can be defined as the ability of the heart and
lungs to supply oxygen to working muscles. In the sport of football cardiovascular
endurance is crucial for football. For example, sometimes in football I would need to be
running continuously, changing how fast I am running or having intense battles to win the
ball. Therefore, I would need to be able to have my intense battles with my opponent. With
cardiovascular endurance being a weakness, at times I have not been able to run towards
the ball fast enough which has resulted in the opposition team winning the ball and creating
an attack and it was because of me. If I am unable to run towards the ball efficiently then I
may find myself in an uncomfortable position and give away a reckless foul as I was
STUDENT NAME Mohammad Moavyya Chaudry
SPORT+ POSITION – Football + Right back
SCHOOL – GAYNES SCHOOL
CANDIDATE NUMBER 9402
CENTRE NUMBER - 12847

unable to win the ball. Also, I have had to slow the play down and stop the opposition’s
attack because of my weakness in cardiovascular endurance. This foul could lead to me
being sent off as it was a careless foul which was not needed. In addition, it is important to
note that with my cardiovascular endurance being weak, with the tackle that I made I could
have seriously injured myself as well as the other player. Furthermore, when there is a
counterattack, my teammates must fall back and help defend (sometimes even the
attackers) because I get caught out which is because I cannot cope with how intense and
high pressure the requirements of the game become at times. This leads to teammates
becoming annoyed and frustrated at me, so the coach must substitute me which shows him
and my teammates I am not reliable for ‘big’ games. This leads to me not being in the line-
up for games that I am looking forward to because of my cardiovascular endurance being
one of my weaknesses. Due to this, it puts my team on the back foot because now they
must adjust to another player who is less experienced and someone who is not used to
playing with my teammates as much as me so there is less coordination between the team.
If the game is not flowing in our beneficial way, then risks are taken which are unnecessary
or silly mistakes are taken. For example, teammates may stop passing to each other as they
think they must solo all of it themselves for the team to score and win which is incorrect.
This therefore leads to teammates becoming frustrated with each other which affects our
overall performance with the team which means the opposition gains the advantage as they
are more connected as a team and have trust in each other’s abilities.

Cardiovascular endurance is important throughout the entirety of the game as it is needed

when attacking and defending as on the pitch you are constantly moving and that could be
jogging or sprinting. At times matches can be demanding, physically and mentally which
involves changes of pace, continuously running and more. As my cardiovascular endurance
is weak, my performance levels drop at the latter end of matches, this is because I
experience fatigue quicker than other players. Fatigue can affect concentration, quick
decision making, performance and more. As I am experiencing fatigue throughout the
match, I am not able to cope with the match intensity and my work rate declines. If I am
unable to adjust to the intensity of the match, then I lose my battle with the opposition
player. Finally, when defending you need to defend the ball that comes your way and the
opponent. Due to my cardiovascular endurance being a weakness I have let the opponent
get past me with the ball and create a goal scoring opportunity or even worse, score. This
creates a problem with my captain as I am seen as a vulnerable player at the latter stages of
the match. This could lead to the captain suggesting to the coach about substituting me
before it is too late.

Weakness two: (skill) – Tackling

Within my chosen sport of football, I would say that tackling is my skill weakness.
Tackling can be defined as trying to take the ball from an opponent by intercepting them.
Tackling is important to regain possession of the ball for your team. There are many
different types of tackles such as a standing/block tackle. A block tackle is one where you
must remain on your feet. A block tackle is used when a team does not have the ball and is
STUDENT NAME Mohammad Moavyya Chaudry
SPORT+ POSITION – Football + Right back
SCHOOL – GAYNES SCHOOL
CANDIDATE NUMBER 9402
CENTRE NUMBER - 12847

having to defend. To achieve a successful block tackle, a player would need to get into the
correct defensive position and be head-to-head with the opponent with the ball. Then, they
would need to try and narrow down the space the opponent has, and jockey the opponent.
Once they believe it is the right time, they should transfer weight from their back foot and
maintain a strong body position to win the ball. When trying to win the ball with a block
tackle, this is what would need to happen. Tackling is important for my position as a left
back because I come up against pacey, skilful wingers/attackers and if they get past me,
they have a very high chance of scoring and I have then done my job wrong, and it is my
fault that the team has conceded. But if I can stop the attacker with the use of a tackle, not
only do I manage to not give away a freekick or a foul, but I also won possession, and can
then help the team with a counterattack which can then lead to a goal and boost the team’s
morale. Tackling helps me stop the team from conceding and it boosts my confidence, and
it helps me to demonstrate that I can still help the team with my part. There’s been a few
occasions where it’s been a corner for my team and we lose the ball, but I am able to tackle
the opposition and put in a cross which hopefully finds someone’s head and goes in, and
this result has happened a few times which gives the team an advantage.

Tackling is a weakness of mine because I can make a rash and risky tackle which has
involved me giving a foul in a dangerous goal scoring position. This has led to freekicks
being scored because of a silly mistake I made. I tend to make more poor tackles after the
second half has started which are unsuccessful and I am sure one of the factors is because
of my poor cardiovascular endurance. I only win around 30% of the tackles I am involved
in once the second half is underway whereas, in the first half I win 45% which is much
better than the second half. However, 45% isn't too great either, this means that I lose more
than half of the tackles I am involved in. This has led to the manager having to substitute
me after the first half has ended because I may be good going forward but I am a liability in
the defence which makes the team vulnerable to counterattacks as my teammates are often
unsure if I will do my role correctly. My teammates are often very frustrated when we
concede because of my poor tackles, especially the goalkeeper who has had to face
multiple penalties because of my mistakes. They show their frustration by throwing their
arms in the air or sometimes they lose their temper and start shouting. The coach has also
had to play a right back in my position as I am unreliable, so in big games I frequently find
myself sitting on the bench. It is quite embarrassing when someone who does not play my
position has to play in it because of how poor my tackling is and how I am not an asset for
the team. This has made me quite demotivated, but I want to try my best to improve so I
can get myself back in the first team playing as many matches as possible and I want to
help the team.

Additionally, when the game is in its final third, due to my cardiovascular endurance being
severely poor I am unable to track back from attacks/corners and make a last-ditch tackle. I
miss the player and then they are through on a 1 on 1 with the goalkeeper who must try and
do their best to stop the attacker from scoring. Sometimes the opposition teams like to do
long throw-ins into the penalty box and due to my sluggishness and fatigue I am unaware
of my surroundings and then I am not marking players who are in dangerous goal-scoring
STUDENT NAME Mohammad Moavyya Chaudry
SPORT+ POSITION – Football + Right back
SCHOOL – GAYNES SCHOOL
CANDIDATE NUMBER 9402
CENTRE NUMBER - 12847

positions which is something I should be doing. I am not able to tighten my area and I go
out of line which ruins the defensive shape, this makes it easier for opposition midfielders
to play through ball passes (to attackers) through the gaps created because of my mistake.
There have been occasions where I have been way too wide and I am then unable to come
closer, shortening the width because of my poor cardiovascular endurance. I have
previously had to sprint back after a corner as it went poorly, and I was too exhausted to
sprint to my best ability and I had to tackle the attacker from behind which of course
resulted in me being shown the red card and sent off and giving away a freekick just
outside the 18-yard box. It was in the later stages of the 80th minute and I had just done
such a silly thing and I felt disgusted and ashamed of myself for doing that. I made the
team vulnerable and made the players have to work even harder than they would have if I
was on the pitch. That was a poor decision, and my tiredness has been affecting my
gameplay incredibly, especially in the final third my decisions are brainless. At that
moment it really took an effect on my mental health, and I just became so unhappy and felt
I shouldn’t be playing anymore because of how atrocious my tackling was.

There are other important fitness components that help with tackling successfully such as,
reaction time is incredibly important when tackling especially in tackles such as, slide
tackles require timing which is important with reaction time. Reaction time is the time
taken to initiate a response to a stimulus. In the first half, my reaction time is much better
than my reaction time in the second half and this is because of my alertness and because of
my cardiovascular endurance being higher at the start. Additionally, my alertness is much
higher at the start, and I can react faster and jump on any loose balls or when an opposition
player takes a poor touch which I am able to then win the ball by successfully making a
stand tackle and help the team by passing the ball into a goal-scoring position. Having a
good reaction time helps me make effective slide tackles as those are very important for
stopping the opposition from scoring, this is very effective when I am against an attacker,
and it is 1 on 1. This helps me maintain the scoreline for the team and keep goals conceded
as low as possible, my morale is also improved, and I feel a lot more confident in my
tackling abilities. After the first half, the time it takes for me to respond to the stimulus
increases dramatically and my tackles are much rasher and nastier. Coordination is crucial
in football, especially while tackling. Coordination is the ability to use different (two or
more) parts of the body together smoothly and efficiently. There are three types of
coordination: fine motor skills, gross motor skills and hand-eye skills. Fine motor skills
require coordinated movement of small muscles, gross motor skills require coordinated
movement of large muscles or groups of muscles and hand-eye coordination is the ability
of the visual system to coordinate visual information. This is received and then controlled
or directed in the accomplishment of a task. Having good coordination is an asset when
tackling in football as I can make fast, effective decisions and maintain balance when head
on against opposition players. My coordination is strong when making tackles, I can
change my body direction with speed and chase the ball, come ahead of the attacker and
make a visually appealing slide tackle to put the ball out for a throw-in. This has stopped
counterattacks previously as sometimes my teammates are not in the right position to make
the tackle. In the first half my coordination allows me to make slide tackles but as the game
progresses (into the second half), the number of sprints I am doing increases, I get fatigued
STUDENT NAME Mohammad Moavyya Chaudry
SPORT+ POSITION – Football + Right back
SCHOOL – GAYNES SCHOOL
CANDIDATE NUMBER 9402
CENTRE NUMBER - 12847

which slows down my decisions and increases the time it takes for me to think, resulting in
incorrect decisions and sloppy fouls being given away. I have been substituted off due to
this as the coach knows how careless and reckless, I can be when we are in the final third
of the match.

As the game proceeds I become over-aroused (due to my mistakes which led to goals), and
now we are 3-0 down, within the first half I start to panic. I become very frustrated with my
own performance and the poor scoreline which leads me to playing worse and I start to
give away fouls in dangerous areas (close to the 18 yard) where the opposition has a clear
chance at scoring. It has happened before, I was sprinting behind a player (he had already
scored while I was sprinting behind him) as we were being counterattacked with intense
pressure, I could feel my muscles getting tired so I made a lazy tackle which was out of
pure frustration as I knew that I won’t get the ball as my cardiovascular endurance was
letting me down, and the tackle resulted in me being sent off and a direct free-kick to the
opposition. They scored and won the game 4-0 due to my carelessness and recklessness. I
felt angry and annoyed at myself as I don’t like the fact the team suffers because of me, and
the pressure gets to me in important games. I have had to apologise to my teammates about
this countless times as they’ve been frustrated with me because of this, this does put
pressure on me in games too. I must perform well enough that my teammates don’t think I
am a liability and the effect of this is that I become over-aroused, and I misplace my passes
or drift out of position.

Evaluation

Chosen training type:

To improve my first weakness of cardiovascular endurance, I will use continuous training.
Continuous training is maintaining the same intensity of work effort and speed for a
minimum of 30 minutes and as its aerobic training and also in my aerobic training zone, I
will be training 60-80% of my maximum heart rate. Maximum heart rate can be calculated
by doing 220 - age and as I am 15 years old my maximum heart rate would be 205 BPM. I
need to improve my cardiovascular endurance as it lets me down after the 80th minute and
a football game lasts 90 minutes without added time. As a full back, I need to be running
up and down the field to help my teammates with attacking as a player may be needed and
I also need to be running down the pitch to defend against the winger on my side of the
pitch and since my cardiovascular endurance is one of my weaknesses I am unable to cope
with the demands of the environment and sometimes I am beaten by other opposition
players which is quite embarrassing and lowers morale. By doing continuous training, my
body’s ability to supply oxygenated red blood cells via the blood to the working muscles
STUDENT NAME Mohammad Moavyya Chaudry
SPORT+ POSITION – Football + Right back
SCHOOL – GAYNES SCHOOL
CANDIDATE NUMBER 9402
CENTRE NUMBER - 12847

will increase as my body gets more used to it and my heart should be able to ease over
time, due to hypertrophy. Hypertrophy is defined as the enlargement of an organ or tissue
from the increase in size of its cells. By continuously doing continuous training for a long
period of time I will become a much-improved player because my heart will be supplying
oxygenated blood to the working muscles during exercise which will be much quicker than
before. Another benefit of continuous training is that muscular endurance will also
improve. Muscular endurance is the ability of a muscle or muscle group to undergo
repeated contractions, avoiding fatigue. This causes the muscles to have an increase in
strength and become more haled. The instant effect of continuous training is sweating,
increase in breathing rate, skin reddening and increase in heart rate. When we exercise, we
sweat because the body is trying to cool itself down as a result of the increase of body
temperature. Our breathing rate increases so that oxygen is consumed faster as it is needed
for the body, skin becomes red because capillaries are experiencing vasodilation.
Vasodilation is the expansion of blood vessels, supplying blood to areas of the body
involved in exercise which are the working muscles. This leads to greater blood flow of
oxygen to working muscles. Heart rate increases to avoid hyperthermia. Hyperthermia is
when the human body temperature increases beyond 37.5 to 38.3 degrees Celsius, and
hyperthermia can ultimately lead to death. Continuous training has many advantages, for
example it requires little to no equipment and it’s easy to perform. I can plan out a route
which I like during which I can be jogging, or I could also use a treadmill and run/jog at a
steady pace which is also another good option. After a few weeks I can increase the
amount, I am running for as my cardiovascular endurance would have improved which
allows me to run for longer periods of time. In addition to this, I can track all my progress
with fitness apps or smartwatches which allow me to track the speed I’m running at and
what my heart rate is at while running. However, continuously running by myself could get
quite boring and could also feel like a chore so I could change up the route I am taking, or I
could also listen to music or a podcast which helps me with my motivation and makes me
feel more positive about myself. Furthermore, I could also bring friends with and get them
to be involved so it will feel less boring and more fun.

As continuous training is my chosen training method to help improve my cardiovascular

endurance, the intensity that I will be working at will be determined from my heart rate. As
continuous training is aerobic, I will be working at 60-80% of my maximum heart rate, this
is so that my body gets used to working at this so during the ending of a match I can last
longer and improve my overall performance. Technology such as Fitbits and mobile
phones help find and track heart rate. Resting heart rate can be found by placing two
fingers on the inside of your wrist which is called the radial pulse and then counting the
beats for 30 seconds. Another method of calculating your resting heart rate is by putting
your two fingers on the side of your throat but slightly below the jaw. With the number of
beats continued, you multiply the number by two to work out your resting heart rate. With
this information you can monitor your heart rate and allow you to judge the increase when
exercising. I worked out my heart rate when not exercising to be 76 (38x2). Working heart
rate is the rate of the heart while exercising. Continuous taking requires working
aerobically.
STUDENT NAME Mohammad Moavyya Chaudry
SPORT+ POSITION – Football + Right back
SCHOOL – GAYNES SCHOOL
CANDIDATE NUMBER 9402
CENTRE NUMBER - 12847

Example session:

Heart Rate

It’s imperative that I work from 123 bpm to 164 bpm (60%-80% of my MHR). My
maximum heart rate is 205. This is worked out from 220 - age and I am 15 years old.

Warm up

There are a few stages to warming up and the first stage is called a pulse raiser. A pulse
raiser is exercises that slowly increase heart rate and body temperature and normally tends
to last for around five minutes. There are a few exercises that I can choose from such as:
jogging/jogging on the spot, cycling, running, high knees or star jumps. These exercises
would tend to be around 40%-50% of my maximum heart rate 220-16=204. The benefit of
this stage is to increase body temperature, increase heart rate so there’s an increase in
oxygen to the working muscles and more blood is pumped. We warm up because it is
necessary to increase the temperature inside the body and get the blood flowing faster.

A thorough warm up should be completed pre-session as we want to avoid injuries.

Warming up means doing your activity at a slower pace and a lower intensity. There are
many reasons why we should warm up, one of them being mental preparation. Mental
preparation helps you focus on the environment you need to be in and perform. Other
benefits of warming up are injury prevention, increasing body temperature, increasing heart
rate, increased range of movement, skill prep and many more. If an adequate warm up
hasn’t been completed before going into a sport, then you may experience muscle fatigue
or even muscle soreness (delayed onset muscle soreness or DOMS) because of the stress on
unprepared muscles.

Pulse raiser

There are a few stages to warming up and the first stage is called a pulse raiser. A pulse
raiser is exercises that slowly increase heart rate and body temperature and normally tends
to last for around five minutes. There are a few exercises that I can choose from such as:
jogging/jogging on the spot, cycling, running, high knees or star jumps. These exercises
would tend to be around 50% of my maximum heart rate 220-16=204. The benefit of this
stage is to increase body temperature, increase heart rate so there’s an increase in oxygen to
the working muscles and more blood is pumped. We warm up because it is necessary to
increase the temperature inside the body and get the blood flowing faster. After the pulse
raiser I should be feeling a slight increase in my heart beats because more blood is being
delivered to the working muscles. After the pulse raiser I should be feeling a slight increase
in my heart beats because more blood is being delivered to the working muscles and if
that’s not happening then I should use the technique with the two fingers which I described
STUDENT NAME Mohammad Moavyya Chaudry
SPORT+ POSITION – Football + Right back
SCHOOL – GAYNES SCHOOL
CANDIDATE NUMBER 9402
CENTRE NUMBER - 12847

earlier. If I do not include a pulse raiser in my warmup then I am leaving myself very
vulnerable to injuries and in game my performance would be limited and poor. My heart
rate and breathing rate may never reach the point that I need it at which also limits my
stamina throughout the match. My muscles could also remain stiff, which limits my range
of motion and flexibility. This could affect me in game as it would reduce my
manoeuvrability and agility which means that I won’t be able to change directions with
speed and control or make sharp cuts or pivots. That ultimately leads to my opponents who
are more agile, me being dominated by them. After the match, my inflexible muscles may
take longer to recover because I didn’t do a good warm up which would increase
flexibility. Ultimately, this can result in longer stiffness and soreness which also affects me
to be selected in future matches which means I have lost my spot in the team. That would
lower morale.

Stretches
The second stage of a warmup would be stretching. Stretching consists of several different
exercises, which are carried out in order to stretch the muscles and major joints of the body.
There are also two types of stretching. We have dynamic stretching and static stretching.
Dynamic stretching is carried out whilst moving. An example of dynamic stretching is
walking lunges. This helps stretch the gluteus maximus, hamstrings and hip flexor muscles
and is beneficial for all athletes. Static stretching is used to stretch muscles while the body
is at rest. Each stretch should be held around 10 seconds. An example of static stretching is
standing and holding the foot to stretch the hamstring and quadriceps. This is important so
that flexibility improves, having flexible muscles and joints allows for a greater range of
motion in your legs which is very important when playing football. For my sport which is
football the muscles which

The main session

My main session will consist of continuous training. Continuous training is defined as

sustained exercise at a constant rate (steady state) without rests, involving aerobic demand
for a minimum of 20 minutes. Continuous training can be done by swimming, running,
rowing, cycling - there are many other ways to do continuous training. Continuous training
requires little to no equipment which means it is easier to be completed for athletes and
trainees. Continuous training will also improve my cardiovascular endurance heavily and
will improve my aerobic respiration because it keeps the body at the right amount of
oxygen necessary for exercise, which would be important for me to last 80 minutes of a
football match. Continuous training is beneficial for the heart and respiratory system and
most activities are easy to perform which have already been mentioned. Continuous
training will improve the heart’s functionality and help it to function more efficiently.
Continuous training can also help with losing weight and staying in shape when sport is not
running or after injury. Some may find continuous training tedious as it is repetitive as
there are no friends to interact with.
STUDENT NAME Mohammad Moavyya Chaudry
SPORT+ POSITION – Football + Right back
SCHOOL – GAYNES SCHOOL
CANDIDATE NUMBER 9402
CENTRE NUMBER - 12847

To warm up for continuous training I will focus on my large muscle groups such as my
quadriceps and hamstrings as these would be the main muscles that I would use when also
playing football. The benefits of a warmup are that heart rate increases, body temperature
increases, range of movement increases, breathing rate increases, prevention of injury and
mental preparation. All these beneficial factors would improve my overall performance.

I will start by doing the exercises at a low, slow pace which I will use to slowly boost the
intensity and speed of the activity I will be doing. Some exercises which I would be doing
are ‘lunges with a twist,’ swimming or a run. Firstly, for a run or a swim, I would need to
start slowly so when I will be doing this I will be running/swimming at a slow pace for
around 5 minutes then I will gradually increase the intensity of the run or swim. I will pick
up the speed when I believe my cardiovascular endurance is able to cope with the demands
of the environment.

Cool down

Theory for weakness Two:

Arousal

Describe the inverted u theory

Gross and fine skill motor skills within football

State and define all stress management techniques

Explain how they can be used in football

How it will help to improve skill weakness

Arousal can be defined as A physical and mental (physiological and psychological) state of
alertness/readiness varying from deep sleep to intense excitement/alertness. Arousal can be
seen as how excited a performer is and physically an increase in arousal can cause a rise in
heart rate or cause a performer to sweat more.’ Optimal arousal can be defined as an
STUDENT NAME Mohammad Moavyya Chaudry
SPORT+ POSITION – Football + Right back
SCHOOL – GAYNES SCHOOL
CANDIDATE NUMBER 9402
CENTRE NUMBER - 12847

individual's performance on a task will improve as their arousal level increases, but only up
to a certain point, otherwise a performer could become over-aroused. Low arousal is when
performance quality is low, and this could be when someone who is elite in a sport but is
playing a much lower ranked opponent. High arousal may not always be an asset to some,
for example football players when taking penalties but high arousal may be key for
defenders who need to make a big and vital challenge.

The ‘inverted U’ theory can be defined as performance being improved as arousal levels
increase but that there is a threshold point. If there is any increase in arousal levels,
performance would worsen as I would become over-aroused and play recklessly. Arousal is
directly proportional to performance, but optimal arousal is the limit of proportionality.
Once arousal starts increasing past optimal arousal, performance starts to decline and
quality deteriorates, this could be when someone is panicking.

A gross skill involves large muscle movements, and these movements are performed by
large muscle groups of the body and are not very accurate or precise. There are many
examples of gross skills in football such as, jumping for corners, freekicks or when the
goalkeeper has taken a goal kick and it needs to be intercepted but the ball may still be in
the air so a defender could jump above the player who it was aimed towards and intercept
the ball, helping start an attack. Tackling in football is a gross skill because large muscle
movements are required to perform a slide tackle and win the ball from the opposition
player either stopping an attack or to start the attack. A fine skill involves precise
STUDENT NAME Mohammad Moavyya Chaudry
SPORT+ POSITION – Football + Right back
SCHOOL – GAYNES SCHOOL
CANDIDATE NUMBER 9402
CENTRE NUMBER - 12847

movements and uses small muscle groups. These movements are performed with accuracy,
and this would be done when taking a corner or laying off the ball when multiple players
are at a freekick. Two players may be at a corner and the corner taker may pass the ball to
the teammate beside them and the teammate could then make a pass to another teammate
who is on the edge of the box who could potentially score.

There are stress management