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PEP Example Chat GPT

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17 views4 pages

PEP Example Chat GPT

Uploaded by

edurnejulio2009
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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GCSE PHYSICAL EDUCATION

PERSONAL EXERCISE PROGRAMME (PEP)


Candidate Name: Alex Johnson
Sport: Basketball
Focus: Improve Jump Shots and Rebounds

Introduction

Basketball is a sport that need skills, tactics, and physical fitness to do


well. I play basketball at club level, and we play games locally and
sometimes regionally. I look at my performance in games and saw that I
am not strong enough in some areas.

My main weakness is my jump height. This make my shooting not


consistent, and I also lose many rebounds against taller players. To
improve this, I will do a training programme for eight weeks. The aim is to
build power and explosive strength because these are important for
jumping higher and faster in games.

In this PEP, I will explain my fitness tests, my goals, and the training I will
do to improve. I will also check my progress and evaluate if my plan
worked well.

Analysis of Fitness and Skills

To understand what I need to improve, I did some fitness tests and I also
watch video of my games.

Fitness Test Results

Pre-Test Post-Test Improvem


Test Target
Result Result ent

Vertical Jump Test 42 cm 51 cm +9 cm 50 cm

Standing Broad
2.1 m 2.4 m +0.3 m 2.3 m
Jump

1RM Squat 65 kg 80 kg +15 kg 80 kg

-0.4 16.5
Illinois Agility Test 17.2 seconds 16.8 seconds
seconds sec

Game Performance Analysis


Performance Pre-PEP Post-PEP Improvem Targ
Area Result Result ent et

Jump Shot Accuracy 40% 56% +16% 55%

Rebound Success
45% 62% +17% 60%
Rate

My Weaknesses

From my results, I know I need to improve power and explosive strength.


These are important for:

 Jumping higher during shooting.

 Winning more rebounds against other players.

SMART Goals

I set my goals to make sure I know what to focus on:

1. Specific: Increase my jump from 42 cm to 50 cm.

2. Measurable: Check my jump height every week and also my game


stats.

3. Achievable: Do training for power 3 times a week with my usual


basketball practice.

4. Relevant: Power and strength will help with my basketball


performance.

5. Time-Bound: Finish the programme in 8 weeks.

Training Programme

My programme will focus on strength and power. I will do exercises for my


legs and also work on basketball drills.

Programme Overview

Wee Plyometric Resistance Core/Other Basketball-


k Exercises Training Work Specific Drills

1-2 Box Jumps Squats (4x8 at 70% Plank w/ Jump Shots under
(3x10), Depth 1RM), Deadlifts Medicine Ball Pressure (5x5),
Jumps (4x6) Toss (3x45s) Rebounds w/
Wee Plyometric Resistance Core/Other Basketball-
k Exercises Training Work Specific Drills

Partner

Rebound Contest
Higher Box Squats/Deadlifts at Side Planks
Drills, Scrimmage
3-4 Jumps, 75% 1RM, Romanian (3x30s each
Focused on
Lateral Jumps Deadlifts (3x8) side)
Rebounding

Weighted Plank
Max Squats (4x4 at High-Intensity
5-8 Depth Jumps, Variations
90% 1RM) Scrimmages
Squat Jumps (3x60s)

Training Log

Wee
Date Key Activities Notes on Performance
k

1 Squats (4x8 at 70% 1RM),


1 Felt hard but completed all sets
Nov Box Jumps (3x10)

3 Depth Jumps, Jump Shot


2 Improved on jump timing
Nov Drills

8 Romanian Deadlifts, Struggled with form on deadlifts,


3
Nov Rebound Drills asked coach for help

15 High Box Jumps (75 cm), Managed to increase jump height


4
Nov Side Planks slightly

20 Weighted Squat Jumps Game intensity felt improved


5
Nov (3x5), Scrimmage during scrimmage

25 Max Squats (4x4 at 90% Reached target squat weight, felt


6
Nov 1RM), Depth Jumps confident

1 High-Intensity Rebound Won more rebounds during


7
Dec Drills practice

7 Scrimmage Game, Fitness Saw clear improvement in vertical


8
Dec Tests jump and power

Tracking Progress

To know if my plan works, I will measure my improvement:


1. Fitness Tests:

o Do the Vertical Jump Test every week.

o Check my broad jump and squats at Week 4 and Week 8.

2. Game Footage:

o Watch my game performance after Week 4 and Week 8.

o Check if I win more rebounds and make more jump shots.

3. Training Log:

o Write what I did in each session, including how much weight I


used.

4. Feedback:

o Ask my coach for feedback on my improvement.

Evaluation

Evaluation
Outcome
Area

Achieved target in all fitness tests. Improved jump height


Fitness Goals
to 51 cm and squat to 80 kg.

Game Jump shot accuracy increased to 56%, rebound rate


Performance improved to 62%.

The plan worked well overall, but I found the Romanian


Programme
deadlifts difficult. Next time, I will add more time to learn
Reflection
the exercises properly.

Conclusion

This PEP helped me improve my power and strength, which are very
important for basketball. By following this plan, I jumped higher, shot
better, and won more rebounds. Tracking my progress every week showed
me I was improving. If I do another PEP, I will use what I learned to make it
even better.

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