Personal excercise programme
P.E.P.
Name: Gareth David Waton
Age: 17
Height: 5'10"
Weight: 12.5 stone
Activity: Basketball
Level of participation: College team, Area Team, Thirsk Vikings Local Club
Profile: I consider myself to be a very fit and very active participant in a variety of sports and recreational activities. I currently do roughly between 19-26 hours of training a week and anywhere between 3-10 hours of competition in season. This is broken down into the following:
General Training
* 2 hours training Monday PM, Wednesday PM & Sunday PM Swimming) (medium intensity- Aerobic only)
* 1 hour training Thursday PM, Saturday PM (Swimming) (medium intensity- Aerobic only)
* 4 Hours Training Monday PM (Basketball) (medium intensity- Aerobic only)
* 1 Hour training Monday AM, Tuesday AM, Wednesday AM, Thursday AM, (high intensity- Aerobic only) Friday AM (Basketball) (medium intensity- Aerobic only)
* 1 Hour training Monday PM, Tuesday PM, Wednesday PM, Thursday PM (Basketball)
* 2 Hours Training Thursday PM (Basketball) (medium intensity- Aerobic only)
* 1 Hour Training PM (Football) (high- Aerobic + Anaerobic)
* 1 Hour Training Tuesday AM, Thursday AM (Running) (low intensity- Aerobic only)
Competition
* 2 hour game - Monday PM (most common venue)(If applicable) (Basketball) (high intensity- Aerobic only)
* 2 hour game - Any day Tuesday-Sunday (Away venue)(If applicable) (Basketball) (high intensity- Aerobic + Anaerobic)
* 6 hour Gala - Usually Saturdays or Sundays, possibly Wednesdays (Swimming) (high intensity- Aerobic only)
Having competed nationally in Athletics (discus + 400m - Nottingham 2002), Swimming (Malta 2000), I feel that I have a very strong sporting base. During 2001 I took up the sport of basketball and it has been my favourite sport ever since, I have competed at area, county and at a national league level in a local club. Purpose/aims
During this Personal Exercise Program introduction I will identify my aims for the whole piece of coursework and identify why. This in turn will affect how I prepare and perform the whole program. Firstly I will begin by stating the Health Related fitness aspects I will aim to improve on and then move onto Skill Related fitness.
Health Related Fitness
* CV + CR fitness: CV fitness is the ability of the muscles to take in oxygen from the bloodstream. CR fitness is the ability of the respiration system to get oxygen from the surrounding atmosphere. For stamina building > being able to play, faster, harder, and at a better level for the whole game. Feedback from my coach, video analysis, and personal statistics could prove how much I have or haven't improved this. (I.e. Am I scoring/hitting as many shots at the end as I do at the start?)
* Explosive strength of the legs: This is the ability of the muscles to give a maximum surge of power at any given time. To improve my jumping in game: Allowing me to perform aspects of the game I currently cannot. Thus allowing me to score more points in game, increasing the chances of us winning. Physical evidence of me being able to perform offensive actions such as a slam-dunk, either out of play or in play could be used to estimate how much I improve on this. An increase in height of a sergeant jump is also an effective method of visually representing an improvement in this.
* Muscular Endurance: Muscular endurance is the ability of the muscles to sustain continuous stress and exercise without suffering from fatigue; this is a key necessity in many games and sports. The ability to sustain a prolonged stressful activity, such as repeated muscular contractions in weight training, usually with less than maximal weight, or prolonged aerobic activity, such as running a marathon. According to the ACSM, muscular endurance is "best developed by using lighter weights with a greater number of repetitions." Improving this will allow me to perform for longer, harder and at the key times when this is required.
Skill Related Fitness
* Skill/co-ordination: This will improve my dribbling skills and parts of my performance that requires quick effective co-ordination such as catching a javelin throw pass whilst moving, and shooting whilst in the air (ally-oop) this will also in turn help aspects of my game such as a left-handed lay-up. Defence & offensive lay-ups.
* Agility: This is the ability of the body to change direction rapidly and accurately while moving in space. Basketball combines many series of movements to create an erratic, random choice of movements, being able to combine these changes in speed and direction gives a performer the upper hand in a game situation.
* Reactions: the time that elapses between a stimulus and the response to it. Purely using my definition we can see this holds benefits for many open skilled environments such as open play in a basketball game. The quicker a performer can react to an opposing player's decision the more time they have to evaluate and decipher a response to this. Consequently, this will help both my offence and defence in any open skill
* Flexibility: The range of movement of a specific joint or a group of joints, influenced by the associated bones and bony structures, muscles, tendons and ligaments. The distance you can move a joint (range of motion) and the mobility of your muscles. This is not completely valid for the activity I have chosen but a small amount of flexibility is required to undertake some of the movements in basketball.
* Speed: the time rate of change of distance, basically how fast something moves. Having good-excellent speed is a necessary part of my game. As I am constantly looking for the fast break scenario I hold this in high regard. Speed is essential for both offence and defence in basketball.
* Balance: The ability of the body to hold positions against gravity. Within basketball there are few skills which require balance to perform. It is therefore slightly specific to my activity but is not entirely important to my aims.
* Body Composition: This is a health-related physical fitness component that relates to the relative amounts of muscle, fat, bone, and other vital parts of the body. Different body compositions are specific to different sports.
Looking at the above information I can see that just from preliminary examination I can see that I need to aim to improve Muscular Endurance, Explosive Strength, Speed, and Lay-ups. Relating these to my performance I will now outline why I have chosen these as focal points for my PEP.
Firstly I must consider the position I play. Because I play in two different leagues the positions I play vary as different resourceful players become available. As I am a very versatile player I often get moved around to suit the team's needs, I play most positions and can adapt to suit the needs of each category. However I feel to improve I must separate out one position and really work at the criteria. For this reason I have chosen to improve the criterion for the position of Point Guard.
Point guards are generally the shortest and fastest players in the team. They are often the best at dribbling and therefore they are often called upon to bring the ball up the court on offence while the rest of the players get into their positions. They are often the leader on the floor, calling out plays, and controlling the tempo of the game. They have the ball in their hands the most out of any position. I think not only does this position reflex my personal qualities of leadership and speed; It gives me a good opportunity to control the game and score quite a lot of baskets.
This position has a heavy dependency on speed, Lay-ups, Stamina, Muscular Endurance and Explosive strength. Looking at the above information I can see that just from preliminary examination I can see that I need to aim to improve Muscular Endurance, Explosive Strength, Speed, and Lay-ups. Relating these to my performance I will now outline why I have chosen these as focal points for my PEP.
. Muscular Endurance: Within my circuit I will be working a lot on muscular endurance of the arms. To be able to shoot consistently throughout a game I will need to have this skill. For this reason, I will set this as a primary aim. This will help me to play harder, faster, and at a higher level during the game. As my position demands a constant fast, hard attitude and dependence on stamina I feel this is something I really must focus on. Not only however relating to this position I must note that It will also help me improve my other positions
2. Explosive strength: This will help me to jump; jumping is one of basketballs most fundamental skills, without it I would not be able to compete at a very high level successfully. In my position, I am one of the very first people my opposition will meet on their offence; therefore it is necessary for me to be able to jump. I must be able to intercept high balls and jump high enough to challenge a jump shot. This skill is not a rudimentary focal point of my position only, it relates heavily on the other positions that I play also.
3. Speed: As my position demands me to be constantly giving bursts of speed I feel this skill is a must. The ability of my speed determines whether or not the whole team can function to perform a "Fast-Break" manoeuvre. My speed not only incorporates how fast I can run, but my reaction times to stimuli. How fast I can get my hands into the path of a pass, or how fast I can recognise a pass. It is as much mental as physical. I would like to see a good improvement of my speed. I believe that I can greatly improve at this as I am currently only mediocre at this skill
4. CV Fitness: As I play in a game that is constantly fast paced for extended amounts of time there is a key necessity for CV fitness. I need to be able to perform at all times whether tired or completely fresh onto the court. Working my CV fitness will increase the ability of my heart to overcome these stresses and perform at the level I wish to achieve.
5. Lay-ups: The primary goal scorer in any basketball game, over 80% of baskets are scored in this fashion. My ability to score a lay-up on a fast break scenario or in a static set-up is directly proportional to the total score of the team at the end of the game. Lay-ups therefore I feel must be implemented into my PEP. My lay-ups under pressured situations are currently quite appalling. I often miss on fast breaks; I believe this is due to the pressure on me; however my technique is almost perfect.
To effectively complete this PEP I must consider methods of evaluating myself, and my performance, one way of doing this is base line fitness testing. This can then be repeated after my sessions and a valid improvement may or may not be seen. The fitness testing I do must be relevant to my activity. I will therefore as above, work through each of the fitness tests that I intend to carry out and comment on the factors which affect their reliability and relevance. I will also include a preliminary result and an evaluation of this test.
By homing in on all these skills combined with base line fitness testing I can now identify areas I need to improve and targets I need to set. This will help me set out my circuit and eventually help me decide on the stations I need to use during my circuit.
Fitness
There are two main areas of fitness. There is the health-related aspect of fitness, such as stamina, strength and speed, and there is the motor skills aspect of fitness, such as agility, balance and co-ordination
Health-Related Fitness Tests
Multi Stage Fitness Test - test for stamina
Introduction
This test is very good for games players as it is specific to the nature of the sport but, due to the short turns, is perhaps not suitable for rowers, runners or cyclists.
Required Resources
To undertake this test you will require:
* A flat, non slippery surface at least 20 metres in length
* 30 metre tape measure
* Marking cones
* Pre-recorded audio tape
* Tape recorder
* Recording sheets
* Assistant
How to conduct the test
The test is made up of 23 levels where each level lasts approx 1 minute. Each level comprises of a series of 20m shuttles where the starting speed is 8.5km/hr and increases by 0.5km/hr at each level. On the tape a single beep indicates the end of a shuttle and 3 beeps indicates the start of the next level. The test is conducted as follows:
* Measure out a 20 metres section and mark each end with a marker cone
* The athlete carries out a warm up programme of jogging and stretching exercises
* The test is conducted
*
* The athlete must place one foot on or beyond the 20m marker at the end of each shuttle
* If the athlete arrives at the end of a shuttle before the beep, the athlete must wait for the bleep and then resume running
* The athlete keeps running for as long as possible until he/she can longer keep up with the speed set by the tape at which point they should voluntarily withdraw.
* If the athlete fails to reach the end of the shuttle before the beep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn
* Record the level and number of shuttles completed at that level by the athlete
* At the end of the test the athletes conduct a warm down programme, including stretching exercises
My Results - 15.3 HR- 160
Ratings (level)
Males
Females
Rating
>13
>11
Excellent
1-12
9-10
Good
9-10
7-8
Average
7-8
5-6
Fair
<7
<5
Poor
Evaluation of Fitness test:
This test is a very relevant and reliable test, all parameters are fixed and I can compare myself to a national average scale. The test will give me a base to start from and is easily set up. There isn't another test available to me that can give me a more conclusive result as to my CV Fitness. I seem to be "Excellent" on a national scale, but I feel that I could have performed better. I feel that I am a more advanced performer and that it is not appropriate to situate myself on this scale. For this reason I have compared myself to the average of the current UK national basketball team. Their average was Level 15, Shuttle 5. So on this scale, I am slightly below average, and would like to improve in accordance to this.
From my result I can derive that my current V02 Max is as follows.
* V02 max = 64.734 ml/kg/min (± 0.3 ml/kg/min)
This test is very valid; it is probably one of the best ways of calculating your V02 max. (Aside from using a Douglas bag) Its reliability is recognised only if the performer's effort level is at max. As CV fitness and Muscular endurance are two main components of the activity I have chosen I feel it is a very specific fitness test.
Queens College Step Test
Equipment: 41 cm high bench, stopwatch, metronome, pulse monitor (optional).
Target Population: Large groups or those incapable of doing a maximum test.
Advantages: Limited equipment and expertise needed, large groups can be tested at once, test can be self-administered.
Disadvantages: Test tends to under predict the values of fit adults. The test is sometimes unsuitable for short subjects and favours males due to the height of the bench.
Procedure: A three-minute step test on a 41 cm bench.
Stepping pace: Women 22 steps/min, Men 24 steps/min.
Subjects step using a four-step cadence, 'UP-UP-DOWN-DOWN' continuously for 3 minutes and then immediately take their pulse for 15 seconds, 5-20 seconds into recovery. Multiplying this 15 second reading by 4 will give the end beats per minute figure of the subject.
Using the linear relationship between heart rate and oxygen consumption the subjects one minute end test pulse reading can be used to predict a value for their Max VO2.
My Results - 125
Ratings (level)
(Test End Pulse Results in BPM)
Excellent
Good
Average
Fair
Poor
Males under 18yrs
<120
20-130
31-150
51-160
>160
Males over 18 yrs
<110
00-124
25-140
41-155
>155
Females under 18 yrs
<124
24-134
35-154
55-164
>165
Females over 18 yrs
<116
16-130
31-146
47-160
>160
Evaluation of Fitness test:
I feel that this test, much similar to the Multi-Stage fitness test is a very valid test, possibly less reliable than that of the multi stage fitness test. On this scale I am shown as "good" and I feel that this has not given me an accurate representation of my current ability. If I did this test again I think I would be able to achieve a much higher result. Through pure lack of knowledge of this test I feel I would have benefited from a preliminary run. If this has been classed as a preliminary then I predict my future results would be a lot higher.
This test is probably third to only the Multi Stage Fitness Test and Douglas bag's to giving an accurate representation of V02 max. Therefore it's validly suffers when compared to other tests such as the ones above. The reliability of this test is however very good, results seemed to stay constant and were easily recordable. It as above, is very specific to the activity I have chosen. The length of the leg levers + the human body's stepping rhythm makes this test less reliable than the others. The action of this test is not at all specific to basketball.
Sergeant Jump Test - Power
Objective
To monitor the development of the athlete's elastic leg strength.
Required Resources
To undertake this test you will require:
* A wall
* 1 metre Tape Measure
* Chalk
* An assistant
How to conduct the test
The athlete:
* chalks the end of his/her finger tips
* stands side onto the wall, keeping both feet remaining on the ground, reaches up as high as possible with one hand and marks the wall with the tips of the fingers (M1)
* from a static position jumps as high as possible and marks the wall with the chalk on his finger tips (M2)
The coach then measures the distance from M1 to M2. The test can be performed as many times as the athlete wishes.
My Result - 59cms
Ratings (cms)
Males
Females
Rating
>65
>58
Excellent
50-65
47-58
Good
40-49
36-46
Average
30-39
26-35
Fair
<30
<26
Poor
Evaluation of Fitness test:
Jumping is obviously a key skill in 90% of a basketball game. Most offence and Defence consists of jumping and a player's ability to jump determines their success at performing certain skills and game manoeuvres. Currently on the scale I rate at "good" but I wish to improve this to extend my vertical jump into the "Excellent" range. This test is a reliable, relevant test and will show how effective my circuit has been on key aspects on my game. The test is valid; it is a good example of Explosive strength. The tests reliability suffers greatly as it is very dependant on the performer's current state of fatigue, etc... There is a definite and steep drop in performance after even just 2 jumps. This test is extremely specific to my chosen activity. Jumping is a key factor in almost every game situation, from defence to offence, a player's ability to jump and their capacity for explosive strength greatly influences their determined outcome of either success or failures.
Sit Ups Test - Muscular Endurance
Objective
The objective of the Sit Ups Test is to monitor the development of the athlete's abdominal muscles.
Required Resources
To undertake this test you will require:
* flat surface
* mat
* a partner to hold the feet
How to conduct the test
The Sit Ups Test is conducted as follows:
* Lie on the mat with the knees bent, feet flat on the floor and the arms folded across the chest
* Start each sit up with back on the floor.
* Raise yourself to the 90 degree position and then return to the floor
* The feet can be held by a partner
* Record the number of sits up completed in 30 seconds
My Result - 36
Ratings (number in 30 Secs)
Males
Females
Rating
>30
>25
Excellent
26-30
21-25
Good
20-25
5-20
Average
7-19
9-14
Fair
<17
<9
Poor
Evaluation of Fitness test:
I feel that this test is very valid as my testing shows it is a clear evaluation of current muscular endurance. And is an easy, reliable test to perform and set up and shows consistent results when repeats are done. It requires no partner and is available to me. There are several different techniques available and each one helps work specific muscle groups. This means that although it is seemingly simple it actually is a quite complex and a diversely innovative test. Looking at my result I can see quite clearly that I already am above the national standard; however this does not mean that I cannot improve, I would like to be able to hit 43-4+ on this test. This test is very reliable as I always score roughly the same. The specificity of this test however is below average for the activity I have done.
30m Sprint Test - Speed
Equipment: 30m tape measure, stopwatch.
Target Population: Sprinters, jumpers, games players or anyone who is injury free.
Advantages: Poor reactions and starting technique let down result.
Disadvantages: Subject to timing errors.
Procedure: Mark out 30 metres accurately on a flat, non-slip surface. Using a standing start, run from the start line as quickly as possible to the finish line. Have someone start the run and time it to the 100th/sec.
My result
4.3s
Ratings (secs)
Males
Females
Rating
>4.0
>4.5
Excellent
4.2-4.0
4.6-4.5
Good
4.4-4.3
4.8-4.7
Average
4.6-4.5
5.0-4.9
Fair
<4.6
<5.0
Poor
Comments
Looking at my result I can see that this clearly is a weak point in my fitness testing. I scored "average" on the national scale and I feel that, although I got this result I could have done much better with more experience in this test. I performed this test after a rather tough training scheme the day before. For this reason I feel that I should not perform my testing on a day such as this. I feel that it has impeded my performance and I could have proved to be much quicker on any other day. However I really must focus on this test as a basketball court is roughly 30m long. The ability to sprint this in less time than an opposing player is a key factor for offensive plays such as the fast break manoeuvre. For this reason, it is very relevant to my chosen activity and specificity for my activity is maximal. This is a very valid and reliable test, repeats seem consistent and it does give a good measurement of what I wanted it to.
Sit and Reach Test - Flexibility
Equipment: Sit and reach box, marking slider.
Target Population: Everyone without injury.
Advantages: Simple to administer.
Disadvantages: Only measures hamstring flexibility.
Procedure: Sat down with straight legs and the feet flat against a box with a ruler on top of it the subject reaches forwards with their arms and fingers outstretched and tries to stretch past their toes. The length of the stretch is measured in centimetres at the fingertips. Past the toe line is a positive reading. Not reaching the toe line is a minus reading.
Result -
6cm
Ratings (cms)
Males
Females
Rating
>14
>15
Excellent
1-13
2-14
Good
7-10
7-11
Average
4-6
4-6
Fair
<3
<3
Poor
Comments
Looking at my result I can quite clearly see that flexibility is one of my major downfalls. Scoring only a "fair" on this scale I can quite honestly say that this to me is an appalling score which I would like to improve on. This is not however a test that is very relevant to my activity. Being flexible does not necessarily impede your ability to play basketball. However to perform some skill based moves I must have a basic level of this skill. I feel that flexibility has never impeded my ability to perform but it may improve my performance if I chose to focus on this skill. However this improvement would be negligible compared to other skills that I could work on. With only 10 stations in my circuit I feel that this skill Related fitness will have to be left to one side. The validity of this test is un-deniable; it gives a true reading of flexibility and gives concise repeatable readings. This test is not at all specific to basketball.
Motor Skill Fitness Tests
Illinois Agility Run Test - Agility
Objective
The objective of the Illinois Agility Run Test is to monitor the development of the athlete's agility.
Required Resources
To undertake this test you will require :
* flat surface - a 400m Track
* 8 cones
* Stop watch
* Assistant
The Illinois course
The length of the course is 10 metres and the width (distance between the start and finish points) is 5 metres. On the track you could use 5 lanes.
4 cones can be used to mark the start, finish and the two turning points. Each cone in the centre is spaced 3.3 metres apart.
How to conduct the test
The Illinois Agility Run Test is conducted as follows:
* The athlete lies face down on the floor at the start point
* On the assistant's command the athlete jumps to his/her feet and negotiates the course around the cones to the finish
* The assistant records the total time taken from his command to the athlete completing the course.
My Result - 15.5s
Ratings (secs)
Males
Females
Rating
<15.2
>17.0
Excellent
6.1-15.2
7.9-17.0
Good
7.1-16.2
21.7-18.0
Average
6.3-18.2
23.0-21.8
Fair
>18.3
<23.0
Poor
Comments: - Looking at my performance I can see that I have scored a "good" on this test, I feel that the Illinois agility test is a good test of agility and a very relevant test to my chosen activity, Basketball relies heavily upon a mixture of Agility and speed. Agility is the ability of the body to change direction rapidly and accurately while moving in space. Basketball combines many series of movements to create an erratic, random choice of movements, being able to combine these changes in speed and direction gives a performer the upper hand in a game situation. I performed this fitness test straight after a long training session and I have derived from this that I could have performed much better than I have shown. For this reason I feel that my next score will be much higher. However I feel that this HRF + SRF will have to be left to one side when it comes to planning my circuit. I simply do not have enough stations to incorporate it into without impeding my other focuses. This test is very valid and specific to basketball; The nature of basketball makes it a very fast paced game where you need to change direction constantly.
The Ruler Drop Test - Reaction Time
Equipment: Metre ruler
Target Population: Games players.
Advantages: Gives an idea of a sportspersons perception/recognition and movement time to a simple single stimulus.
Disadvantages: This test is open to subjects anticipating the drop or getting cues from the 'dropper'. Having more trials and taking an average may negate the odd 'anticipated' result.
Procedure: With a partner holding a metre ruler at the "zero" end, the subject places their thumb and index finger either side of the 50 cm mark, without touching the ruler.
Without warning, the person holding the ruler lets go and the subject must catch the ruler between their thumb and index finger as quickly as possible. The score is the number just above the index finger (to nearest 0.1 cm).
Record the best of three attempts using your dominant and non-dominant hand.
Results: 12cm 1st preliminary. 15cm avg of 10 attempts
Distance dropped
Rating
<22
Excellent
22.0-29.5
Good
29.6-37.0
Average
37.1-42.5
Fair
>42.5
Poor
Distance of catch
Reaction Time (in seconds)
2 in (~5 cm)
0.10 sec (100 ms)
4 in (~10 cm)
0.14 sec (140 ms)
6 in (~15 cm)
0.17 sec (170 ms)
8 in (~20 cm)
0.20 sec (200 ms)
0 in (~25.5 cm)
0.23 sec (230 ms)
2 in (~30.5 cm)
0.25 sec (250 ms)
7 in (~43 cm)
0.30 sec (300 ms)
24 in (~61 cm)
0.35 sec (350 ms)
31 in (~79 cm)
0.40 sec (400 ms)
39 in (~99 cm)
0.45 sec (450 ms)
48 in (~123 cm)
0.50 sec (500 ms)
69 in (~175 cm)
0.60 sec (600 ms)
Comments
Looking at my result I can see that I am proportionally way of the scale for this test, for this reason it made me consider that the score was a one off lucky attempt at performing this test, however doing more of these tests has shown that I repeatedly score on average 15cm showing that I consistently score highly on this test. I performed this at near to 9am in the morning and wonder if the early time helped or hindered my performance of this test. Reaction time is the time that elapses between a stimulus and the response to it. Purely using my definition we can see this holds benefits for many open skilled environments such as open play in a basketball game. The quicker a performer can react to an opposing player's decision the more time they have to evaluate and decipher a response to this. Consequently, this will help both my offence and defence in any open skill. This skill is most definitely a very specific skill to my activity, and it seems to be a semi-reliable test. I think that this would definitely have to be ruled out of my circuit as it is not one of my prime focuses. Because we can start predicting the dropping sequence of the ruler this test looses reliability.
Stork Stand Test - balance
Objective
To monitor the development of the athlete's ability to maintain a state of equilibrium (balance) in a static position.
Required Resources
To undertake this test you will require :
* Warm dry location - gym
* Stop watch
* An assistant
How to conduct the test
* Stand comfortable on both feet
* Hands on your hip
* Lift one leg and place the toes of that foot against the knee of the other leg
On command from the coach:
* Raise the heel and stand on your toes
* Coach starts the stop watch
* Balance for as long as possible without letting either the heel touch the ground or the other foot move away from the knee.
* Coach records the time you were able to maintain the balance.
Repeat the test for the other leg.
Results: - 22
Excellent
Good
Average
Below average
Poor
>50 secs
40 - 49 secs
26 - 39 secs
1 - 25 secs
< 11 secs
Comments: -
Looking at my test result I can clearly see that again, this seems to be a low point of my performance. Scoring only "Below Average", I feel that this is a point which could be seriously improved by something as little as experience. If I repeated this test I feel that I would score higher, and possibly even move a banding. Balance is not a key aspect to my chosen activity, however it is important to certain minority aspects of the game, such as stopping the ball from going out in a loose ball situation, a player may be required to balance on the edge of the court and still have time to pass the ball before landing outside the court. This requires a small amount of balance skill. For this reason I will not be focusing on this during my tests. The test is not very specific and lacks reliability. IT is however very valid, it does show an accurate reading of balance.
Purpose/suitability of exercises
Looking at my fitness testing there is an obvious weakness in Balance and Flexibility where I have scored lower than average or average in these tests. These could be improved through specific exercises and a training regime. These however are not imperative to my chosen activity and it would not be relevant to spend the allotted time trying to improve these as the effect would be negligible, thus wasting time. I will now mention other points that I have derived from my preliminary fitness trials, including points of weakness that I feel are necessary and appropriate.
Looking at the remaining conglomerate of my results I feel that the sergeant jump test is possibly the most relevant test and scoring only "good" on this made me rather concerned and slightly in-adequate. I feel that this will be a very large focal point during my set sessions. The inclusion of many plyometric exercises will be the result of this score and I feel that this will be my main goal of the PEP.
Also, I have been slightly disappointed with my agility and speed testing, I have consistently scored average or slightly above average on these tests, I feel that I could have performed much better regardless of the training sessions before the testing and that this again must be a focal point for the PEP. Stations that are aimed to improve agility and speed will be placed into my circuit hence therefore. A I have already stated CV fitness and Muscular endurance are a necessity to almost every aspect of the game and for this reason I will be focusing on this within my PEP
I will now discuss a variety of different training methods that I could have used instead of circuit. I will work through their advantages and disadvantages and then explain briefly why I have or haven't chosen them.
Continuous Training
This can be broken down into the following sub-divisions which have slightly different effects upon the energy pathways.
* Running at 50 to 60% of max. Heart rate or 20 to 36% of V02 Max. Very easy pace - metabolises fat - aerobic - duration 60 minutes plus. Useful for joggers & ultra-distance runners.
* Running at 60 to 70% of max. Heart rate or 36 to 52% of V02 Max. Slightly faster pace - burns glycogen and fat - aerobic - duration 45 to 90 minutes. Useful for marathon runners. Improves cardiovascular system ...
This is a preview of the whole essay
This can be broken down into the following sub-divisions which have slightly different effects upon the energy pathways.
* Running at 50 to 60% of max. Heart rate or 20 to 36% of V02 Max. Very easy pace - metabolises fat - aerobic - duration 60 minutes plus. Useful for joggers & ultra-distance runners.
* Running at 60 to 70% of max. Heart rate or 36 to 52% of V02 Max. Slightly faster pace - burns glycogen and fat - aerobic - duration 45 to 90 minutes. Useful for marathon runners. Improves cardiovascular system - capillarisation.
* Running at 70 to 80% of max. Heart rate or 52 to 68% of V02 Max. 10km pace - burns glycogen - aerobic - duration 30 to 45 minutes - 10km and marathon runners. Improves cardiovascular system - capillarisation - glycogen burning
* Running at 80 to 90% of max. Heart rate or 68 to 83% of V02 Max. 5km pace - burns glycogen - anaerobic - duration 10 to 20 minutes. Useful for 5km to marathon. Improves cardiovascular system - capillarisation - glycogen burning - lactate tolerance and removal.
* Running at 90 to 100% of max. Heart rate or 83 to 99% of V02 Max. 800/1500m pace - burns glycogen - anaerobic - duration 1 to 5 minutes. Useful for 800 to 5km. Improves glycogen burning - lactate tolerance and removal
This is a very good method of training for runners of any distance; it can be varied for sprint, to ultra-marathon. The variety aspect is there yet it still seems a bit bland. Only offering one level to improve on: i.e.: it would not be acceptable to do this for say a lay-up drill. It will also not allow me to meet my training aims and goals.
Interval Training
Interval running enables the athlete to improve the work load by interspersing heavy bouts of fast running with recovery periods of slower jogging or rest. The athlete runs hard over any distance up to 1k and then has a period of easy jogging. During the run lactic acid is produced and a state of oxygen debt is reached. During the interval (recovery) the heart and lungs are still stimulated as they try to pay back the debt by supplying oxygen to help break down the lactates. The stresses put upon the body cause an adaptation including capillarisation, strengthening of the heart muscles, improved oxygen uptake and improved buffers to lactates. All this leads to improved performance, in particular within the cardiovascular system.
Before undertaking interval training a few simple rules should be understood.
* Undertake a period of Continuous running before starting Interval running
* Consider the various elements of the session and ensure that they are within the scope of the athlete.
o The length of the work interval, longer gives a better effect.
o The pace should be comfortable raising the athlete's heart rate to the required % of MHR (see above).
o The number of repetitions should reflect the condition and age of the athlete.
o The rest interval should enable the athlete to jog and bring the heart rate down to near 100-110 bpm.
* Improvements can be made by altering any of the above variables, however the coach should only change one variable at a time
* All changes should be gradual in nature and take place over a period of time.
* Ensure the surface to be run on is flat and even. It is usual to do interval training on a track although it can be done on good quality grass playing fields. Roads are not a suitable surface because of the pounding effect.
Interval training however, like continuous is not varied enough; it would not be applicable to my training aims. I do not believe I could implement this type of training successfully to progress well enough to achieve my aims and targets. Anaerobic training is not really one of my main aims. Explosive strength does require a little of this but still it doesn't allow me to break this threshold.
Fartlek Training
There are many different types of Fartlek training all endorsed by different scientists and sport physiologists, I will now discuss each method and say what each of them are specific for.
Watson Fartlek
This is good training for 10k, 5k, 3k and cross country.
* 10 minutes warm up jog.
* Stride hard for 4 minutes with 1 minute jog recovery - repeat 8 times
* 10 minute warm down jog
Saltin Fartlek
This is good training for 1500m, 5k and 3k.
* 10 minutes warm up jog.
* Repeat 6 times - Stride hard for 3 minutes with 1 minute jog run recovery.
* 10 minute warm down jog
Astrand Fartlek
This is good training for 800m .
* 10 minutes warm up jog.
* Repeat 3 times - Maximum effort for 75 seconds, 150 seconds jog run, maximum effort for 60 seconds, 120 seconds jog run.
* 10 minute warm down jog
Gerschler Fartlek
This is good training for getting fit quickly when combined with steady running.
* 10 minutes warm up jog.
* Repeat 3 times - Stride hard for 30 seconds, jog 90 seconds. Repeat with 15 second decreases in recovery jog e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and 30-15-30.
* 10 minute warm down jog
Hill Fartlek
* 10 minutes warm up jog.
* Select a 2 mile hilly course. Repeat 3 times - Run hard up all hills twice before moving to the next hill, jog run between hills.
* 10 minute warm down jog
Whistle Fartlek
The coach, using a whistle, controls the session over a 1200m circumference grass area.
* 10 minutes warm up jog.
* When the whistle is blown the athletes run hard until the whistle is blown again. Pyramid session of 4 minutes, 3 minutes, 2 minutes, 1 minutes, 2 minutes, 3 minutes, and 4 minutes with a 60 second jog run recovery between each run.
* 10 minute warm down jog
Fartlek for games players
For games players, the session should not just use running, but also jogging and walking to fit in with the demands of the sport. After all, no soccer player actually runs for the whole 90 minutes of a match, the pace is varied. Similarly, the direction of work should not always be straight ahead. This may be important for the track runner who has to cover the ground as quickly as possible in one direction, but the games player has to go forwards, backwards and from side to side. This must all be taken into account if the training session is going to mimic accurately the pattern experienced in a match. Remember, if you are a games player, you are not training to be a better sprinter, you are training to be better at your game Therefore, sprinting should not just take the form of back and forth shuttles but should make you change direction or even imitate a slalom. This is where the imaginative element comes into play.
(The above information about Fartlek training was derived from a book called PE- For A-level and is fully referenced at the back of my coursework.)
Why not Fartlek Training?
Looking at what Fartlek training offers me I don't believe that I can successfully incorporate every one of my fitness related aims into it. It does not have the required flexibility that the others can provide
Weight Training
Why weight training?
Better performances can be the product of a number of factors. This product is primarily the outcome of efficient technique, the progression of speed and the maturing competitive attitude on a sound basis of general endurance, all round strength and general mobility. The development of all round strength can be achieved through Weight training
How do we get stronger?
A muscle will only strengthen when forced to operate beyond its customary intensity (overload). Overload can be progressed by increasing the:
* resistance e.g. adding 10kg to the barbell
* number of repetitions with a particular weight
* number of sets of the exercise
Muscle Fibre Hypertrophy
Resistance training will increase the muscle size (hypertrophy). Muscle growth depends on the muscle fibre type activated and the pattern of recruitment. Muscle growth is due to one or more of the following adaptations:
* Increased contractile proteins (actin & myosin)
* Increased number of and size of myofibrils per muscle fibre
* Increased amounts of connective, tendinous & ligamentous tissues
* Increased enzymes and stored nutrients
Why not weight training?
Weight training can be manipulated to improve my health related fitness aims, yet there is no way of using it solely to improve my technical aims.
Circuit Training
This involves a circuit of exercises being performed one after the other. Each exercise is said to exist at a 'station'.
Circuits are almost infinitely variable, such that they can be established to cover every aspect of fitness, or be designed to concentrate on one specific aspect of fitness, such as strength, anaerobic power, aerobic capacity, local muscular endurance, etc.
The number and variety of work stations, the number of repetitions required, and the length of the rest interval can all be adjust to suit the performers involved.
Usually, circuits are designed to last 20 - 30 minutes, with consecutive stations designed to stress different muscle groups and/or different aspects of fitness, so as to spread the fatigue. Normally, performers undertake 2-4 laps of the circuit, with whatever rest interval is decided between laps and/or stations.
Circuit training is an excellent way to simultaneously improve mobility, strength and stamina. The circuit training format utilizes a group of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a prescribed time period before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.
During circuit training several importance principles must be obeyed, muscle balance is one and I will now discuss the importance of muscle balance and what exactly it is. Muscle balance is a vital component to injury prevention. Whether you chose to lift weights or use water resistance or callisthenics to maintain muscle strength and endurance, you need to focus on muscle balance. The major muscle group's work in pairs and those muscle pairs need to be balanced in terms of strength and flexibility. For example, we bend our elbow by using the biceps muscle. Its partner is the Tricep muscle. The Tricep muscle must be willing to stretch for the bicep muscle to contract and bend the elbow fully.
So what are the benefits of circuit training?!
* Whatever you're level of fitness, whether you're a top athlete or merely a beginner, you can work at a pace that is comfortable for you.
* Circuit training is excellent for developing good basic strength and body tone.
* Circuit training tends to concentrate on "compound exercises" which use more than one muscle group at a time. These "combined" exercises are generally more effective than spending time on one piece of gym equipment or on one exercise that focuses on one set of muscles only.
* The quick pace activity involved in circuit training is an excellent fat burner.
* Circuit training is psychologically rewarding and challenging. Whatever your level of fitness, you can really push yourself and set your own goals.
* Circuit training is flexible. If you are short on time you can do one complete circuit which takes at least 10 minutes. If you have time for a complete workout, you can do up to four circuits and get a great cardio and strength workout in one hour.
* Circuit training can be done at home or the gym and is appropriate for pregnant women who have received clearance to exercise.
Circuit training provides me with a varied, fun and effective vessel to produce results and progress at a rate that I set down. It is completely personal and can be tailor made to suit personal preference. Not only does circuit training allow me to put Health Related fitness and Skill related fitness into it. But if I wanted I could even incorporate the above types of training into play. If I wanted to have an interval training station in, I could.
Circuit training is well renowned for being very easy to set up. I can quickly and appropriately set up safe and reliable equipment that is specific to my aims. Circuit training is easily done in a sports hall with access to basketball nets making it non weather dependant.
For the above reasons I will adopt this method of training as the one I will use.
My Circuit Training programme
(See next page)
Explanation Of My Circuit
<Key>
Station
Muscles Used
Element of Fitness
Component of Fitness
Explanation of station
.
Rebounding Practice
Quadriceps, Gastronomies
Stamina, Muscular endurance, Explosive Strength,
SRF + HRF
The performer stands directly beneath the backboard slightly left or right of the hoop so that the left or right third of the backboard is accessible. They then proceed to throw the ball up at the backboard. Jump to meet it on its flight down, throw the ball again at the backboard, land and repeat the jump to catch the ball mid flight. Basically it links the skill of rebounding, co-ordination, muscular endurance, stamina and explosive strength all into a short ply metric jumping sequence that is intended to put the Quadriceps and Gastronomies under increased stress.
The reason I chose this as one of my stations, is its relative simplicity that hides a more complex exercise. It requires no set up and is easily recordable. The score can be linked to national or personal averages and improvements are simple and easy to see. The task itself is easy once a technique and understanding has been made. The exercise actually is a simulation of a game sequence and can be directly related to an open skill even though training occurs in a closed environment. This mix and diversity makes it an ideal choice for a station.The negative effect of having this station in my circuit is that it quickly induces fatigue, and for this reason I must carefully consider muscle balance and rotation in my circuit.
2.
Bicep Curls
Biceps
Muscular endurance
SRF
The performer stands with their legs shoulder width apart or
Sits on a bench as shown in the diagram. They then lift their
Arm to the position shown on fig #2. fig #1 fig #2
Basically, this is a lifting motion that repeatedly causes the bicep to contract concentrically then eccentrically, thus working the muscle. There are several reasons why I put this station into my circuit. The first is that of its relative ease to set up; requiring only weights that are specific to me. The results are easy to compare and are easy to record. The training can vary from high rep/low weight toning to high weight/low rep girth building; this means that I can suit the training to my purpose. Progression is easy to measure and manufacture and results are easy to see.
Basketball has a need for physical prowess, even with a "no-contact" ethos players often push and pull at each other placing them in awkward positions or purely fazing them out of the game through physical superiority. Bicep curls I believe when suited to my needs will help me gain that advantage whilst improving my shot distance. This allows me to vary my game and be more erratic in open skilled situations. This I believe will give me very noticeable, immediate results.
3.
Free Throws
Triceps
Muscular endurance
SRF 1
The performer stands at the free throw line (see Arrow one) with their legs shoulder width apart, using any method they wish, they must negotiate the ball through the hoop into the net. However, they must not pass over the Free throw line otherwise the shot is called foul.
This is a closed skill and happens frequently during my games. On average I gain about 4-8 free throws during a game situation. So for me, this skill is very, very important. Whilst improving your set shooting it can also improve co-ordination and confidence at this particular shot. As players are introduced to increased stress during this set skill, the training is often best done whilst tired and under pressure. I hope by entering this into my circuit I can improve my free throw scoring percentage by at least +50%.
4.
Tricep dips
Triceps
Muscular endurance
HRF
The performer situates them-selves in the shown position in the diagram opposite. They lower themselves until their arm is roughly horizontal (as shown by the bar markings) and their bottom is close to the floor (again, shown by bar markings) this is repeated as many times as the performer can.
This exercise works primarily the triceps, I have chosen this in my circuit to not only fulfil muscle balance, and muscle rotation but also to improve my shot distance, the triceps play a key role in the shooting technique. I hope to improve my shooting by performing this exercise.
5.
Mikan Drill
Biceps/Triceps/Hamstrings/Quadriceps/
Gastrocnemius
Strength/Muscular Endurance/CV Fitness
HRF + SRF
The performer stands in a position much similar to that as described for the rebounding drill, only instead of throwing the ball at the backboard they negotiate the ball through the hoop using the backboard as a medium. They then catch the ball as it falls and re-position themselves on the opposite side as to what they originally were, repeating the action and shooting again, they keep going and score as many as they can in the allotted time frame.
This shot is a very prominent shot in a game situation, there are several times after a player rebounds a ball that there is a need to shoot the ball almost immediately from underneath or slightly to the side of the basket. This drill works that shot and I hope to improve the amount of shots I am able to make in my given time frame.
Also this drill works the players jump, if the jump is exaggerated then the players explosive strength will also be improved by this plyometric drill.
6.
Fake and Lay-up
Gastrocnemius/Biceps/Quadriceps
Explosive Strength/Muscular Endurance
HRF + SRF
The performer stands roughly 5m away from the hoop, slightly right at first (Regardless of dexterity) they fake a shot, drive and take the lay-up. This is repeated again and again, alternating from the left to right, switching hands accordingly.
Being the most popular shot in basketball, over 60% of points are scored in this method making it the most important skill to have in a game situation (in my opinion) Many people find it incredibly difficult to score this shot with the left hand (if they are right handed) thus this technique increases bi-lateral transfer of learning. It promotes the player to use a variety of skills in game and I hope it will increase the amount of points that are available to me in a game scenario. Currently I score a lot of baskets via this method, in game. But however i have a lot of room for improvement.
7.
Bounding
Quadriceps, Gastrocnemius
Stamina/Explosive strength/Speed
HRF + SRF
This is a form of ply-metric training, where over sized strides are used in the running action and extra time spent in the air. Two-legged bounds reduce the impact to be endured, but to increase the intensity one legged bounding, or hopping, can be used. Bounding upstairs is a useful way to work on both the vertical and horizontal aspects of the running action. Multiple jumps over a series of obstacles like hurdles are a valuable drill for athletes training for sprinting or jumping events. I will place 2 cones 10m apart and bound back and forth between them.
8.
Jordan Shooting Game
Quadriceps, Gastrocnemius
Stamina/Explosive strength
HRF + SRF
In this shooting drill, the performer takes shots until them or "Jordan" scores at least 10 points at 1 point per basket. The basic rules of the game are:-
* If you miss the shot, Jordan gains 1 point
* If you score, you gain 1 point.
* First to 10 wins
* You can start with any score 1-6
* You can start "Jordan" on any score 1-9
This gives a very varied skill range 6-0 player would be a very easy game, 0-9 Player would be and intensely difficult game to play. The difficulty is completely set by the performer, as shots can be taken from anywhere on the court the difficulty and diversity of shot is endless. The purpose of this game is basically to improve shot percentage amongst shooters. I hope to improve my shot percentage by at least 25%. This would give me a beneficial edge in a game situation.
9.
Rim Jumps
Quadriceps
Stamina/Explosive strength
HRF + SRF
The performer stands directly beneath a rim or high object. They bend their knees and put their hands towards the floor, with a direct jump upwards; throwing their arms upwards they aim to hit the rim or backboard. As they land they immediately jump again aiming to spend as little time as possible on the floor as they can. They do this for every time they hit their target height. If they miss their target then they stop, rest for as long as possibly necessary and start again... Total number of hits is recorded and this can be compared on a scale.
This is an important aspect of basketball; jump height effects several aspects of game-play, such as slam dunking, shooting and defence. I hope to be able to grab the rim by the end of my time on this PEP, possibly even slam dunk the ball; increasing my performance in game situations by adding flair and style to my game.
0.
Shuttle runs
Quadriceps/ Hamstrings
Stamina/Speed/
HRF + SRF
At this station I will set out two cones 10m apart, the performer then runs from one cone to the other and back again, as many times possible in 1minute. The number of shuttles is recorded and can be compared on a national level scale. I hopefully aim to improve this dramatically over the time of my PEP. This I hope will increase my performance level as the increased levels of speed will allow me to cover distance shorter, meaning I can outrun my opponent and score more frequently.
Application of theory
Principles and Methods of Training
Training is undertaken by some individuals to improve performance through skill development, and/or physical fitness. Other individuals take part in training as an activity in itself, often within a health-related fitness programme.
Training must be seen as a long-term commitment. The changes that are associated with training, whether physiological or psychological, take time to develop. The human body responds to training through adapting to the stresses placed upon it, but the adaptation response is not immediate, it takes place over periods of months rather than days or weeks.
The main principles of training are specificity, progressive overload, adequate recovery, periodisation, reversibility and overtraining.
The effects of training are very specific to the system being used for that training. As a simplistic example, in order to improve swimming ability you need to swim, jogging will have little benefit. Similarly, in order to improve sprinting ability you need to sprint, long distance running will have little benefit because the energy system, skill involved and muscle fibre type used are not being stressed in an appropriate way.
In order to make sure that training is specific to the activity concerned, the relevance and the choice of training exercise needs to be considered.
The following questions should be considered:
Does the training exercise stress the appropriate energy system - the same one as is used in the activity being trained for?
In many games for example, all three energy systems are involved to differing extents, and each needs to be stressed to some degree during training.
Is the type of muscle fibre being stressed during training the same type as is used during the chosen activity?
Similarly to the above, some activities involve using different types of muscle fibre types.
Are the skills being practised relevant to the chosen activity? Because learning theory tells us that the development of a stronger bond between the stimulus and the response (muscles) will occur through practice, and similarly there will be the development of a more efficient use of the muscles in a sequence (motor programme) required by the stimulus.
In many activities, training involves a conflict between skill and fitness, since fatigue caused by training is known to affect skilled performance. Hence the tendency to separate skills training from fitness training, but taking the idea of specificity to its extreme, then if an activity involves performing skills when fatigued, they should be practised when fatigued!
In order for a training programme to be successful, it must develop the specific physiological capabilities required to perform a given sports skill or activity. One of the more important physiological capabilities related to sports skills and to exercise in general, is the supplying of energy to the working muscles.
Energy provision broadly falls into two main groups - aerobic and anaerobic. Training should thus emphasise the appropriate energy system being used; anaerobic for sprinting and aerobic for long distance/duration activities.
Similarly, swimming training programmes have been found to have effects that are specific to swimming. For maximal training benefits therefore, the mode of exercise used during the training sessions should be consistent with that used during the performance of the skill in question.
Another type of specificity relates to the muscle groups used during the training programme. In simple terms, if the performance demands leg power, then the training should be designed to increase leg power, and not arm power
The effects of training are specific not just to the muscle groups, but to the movement patterns of these muscle groups as well. In other words, neuromuscular training appears to be motor-skill specific.
Accordingly, training programmes should contain, whenever feasible, exercise activities related as closely as possible to those actually performed during the execution of the sports skill in question. Motor-skill specificity may be best seen in athletes who participate in back-to-back seasonal sports. The footballer, who is in excellent condition for playing football, finds the change in fitness requirements for cricket very demanding at the start of that season.
Specificity of my training
Looking at my circuit I can see that I have added 10 stations of great diversity and variety, Not only with the stations themselves but in the stations themselves. For example the Jordan shooting game is completely open to interpretation; it could be used for a performer at an international level down to someone at grass roots level. This increases the morale of the performer as they can situate their targets and levels to their own needs.
All my stations are specific to my choice of activity; there is an even distribution of Health Related Fitness and Skill Related Fitness. These are all of which are required when playing in a game, or simply training. For this reason alone, my training seems very specific when discussed on this level.
However I have also considered my aims and targets when I approached the thought of creating a circuit. I took into mind what I would like to achieve and then denominated what I would have to accomplish in order to achieve these. For example; one of my aims is to be able to slam dunk, for this reason I have focused some of the stations on primarily plyometric exercises.
All my stations are designed to be specific to my chosen activity: For example, Mikan drill satisfies not only my Health related fitness aims that I wish to achieve but also my technical aim of the Lay-up. In effect this is what this is simulating, several lay-ups in order.
My stations are also specific to my position, the way in which they are set out all compliment the skills and abilities that a person in my position requires. For this reason I feel that my circuit is at its optimal layout.
Progression is very important to consider, I really must look closely at how I progress, and there are several factors which I must look at to successfully progress. How fast should I progress? Am I progressing too fast? If I were to progress too fast I could injure myself.
Fatigue is another important factor. Should I try to progress whilst fatigued?! One factor that is very personal to me is overtraining. Overtraining can cause reversibility. I do over-train. I feel that this is the way that I progress the best. This is one of the factors that has led me to not have rest periods in my circuit.
There are several routes open to me on how I overload due to the diversity of my circuit training. I could increase the weight load at several stations, using heavier weights and balls. I could incorporate weights to the triceps dips.
I however have chosen to overload and progress by increasing the time at the stations. Although I feel this is the easiest way to incorporate it and still meet my aims there is the problem that I could slack off and not work as hard due to the increased time. To reduce this I will try to be as motivated as possible. As I am very serious about my sport I am sure I will take this as seriously, trying my very hardest at every point possible.
Overload is the name given to the idea that training activities are harder, more intense or lengthier than the normal activity that the individual is used to. Overload is achieved by increasing the frequency, intensity or duration of training.
Overload produces stress within the body, and the body responds by adapting to become more capable of coping with the stress. Overload must be interspersed with suitable recovery so that the body may have time to adapt to the overload.
Overload by adjusted by varying the intensity at which the performer works. There are many ways of varying intensity, but the major methods involve increasing or decreasing one or more of the following:
load
sets
repetitions
recovery
range of movement
frequency of the sessions
duration of effort
speed
Frequency Duration and Intensity of Training
Frequency means how often. For most endurance athletes, 4-5 days per week are suggested. For non-endurance athletes, 2/3 days per week - to allow full recovery. Exceptions would include the explosive sports, where 5-6 sessions a week are better, with alternating hard and easy sessions.
Duration means how long. To be effective, training should last at least 8-10 weeks.
Intensity means how hard. For endurance programmes, the level of the heart rate can be a good guide, used as a percentage of the maximum heart rate. Where max HR = 220 - age The percentage of max HR used then depends on the fitness level of the performer, but 80-85% of max HR should be a realistic target for the fit.
Applying the principles of Overload
Due to my current constraints on time and equipment, along with my already busy timetable of sporting activities and responsibilities within local clubs and commitments, I will only be able to do 2 circuits a week within 2, 1 hour sessions. I will perform each station for 1 minute for the first 5 sessions and then 1.5 minute for sessions 6-8 and finish with 2 2minute sessions.
I however have chosen to overload and progress by increasing the time at the stations. Although I feel this is the easiest way to incorporate it and still meet my aims there is the problem that I could slack off and not work as hard due to the increased time. To reduce this I will try to be as motivated as possible. As I am very serious about my sport I am sure I will take this as seriously, trying my very hardest at every point possible.
Because at different points in my circuit I may be working anaerobically, due to one of my aims being explosive strength; at different points in my training schedule I could take lactate level blood tests, but due to current equipment constraints I can't actually do this. I will be working to my Aerobic training zone throughout the majority of this PEP. To calculate my Aerobic training zone I will use the calculating
Aerobic training zone = 60-80% of Max HR
Aerobic training zone = 60-80% of (220 - my age)
Aerobic training zone = 60-80% of (220 - 17)
Aerobic training zone = 60-80% of 203
Aerobic training zone = (((203/100)*60)) - (((203/100)*80))
Aerobic training zone = 121-162 bpm
I will therefore try to work within this region at all times.
Also to work out my overload I could look at recovery rates and see how these are raising or lowering due to the stress on my body during and after exercise. Also I could investigate what method lowers your recovery rate the most. However for this training programme I have just chosen to look at training zones.
MY TARGETS
Below is my target table, these are baseline preliminary targets that I feel I would like to achieve by the end of the sessions. The first 5 sessions I will perform for 1minute at each station. For the next 3 sessions I will work at 1.5 minutes for each station and for the last 2 sessions I will work at 2 minutes per session.
All figures are repetitions at the station. Except for station 8; this is a guide of the score I will begin from. These targets are completely open to change and are flexible to change. This is just what I would like to achieve.
Station
Session 1
Session 2
Session 3
Session 4
Session 5
25
27
30
34
36
2
23
25
27
28
30
3
6
7
9
3
2
4
30
33
35
38
40
5
25
27
28
30
32
6
2
3
4
5
6
7
0
2
3
4
5
8
Win from 4
Win from 3
Win from 2
Win from 1
Win from 0
9
20
22
23
25
30
0
3
5
7
8
20
Stations - 1.5min each
Session 6
Session 7
Session 8
40
44
50
2
36
40
44
3
9
2
4
4
50
56
60
5
40
44
46
6
6
21
24
7
6
7
9
8
Win from 0
Win from -1
Win from -1
9
30
34
36
0
20
25
30
Station- 2min each
Session 9
Session 10
60
65
2
50
55
3
20
25
4
70
75
5
56
65
6
25
30
7
24
26
8
Win from -2
Win from -3+
9
45
50
0
45
50
In order to allow the body to increase its capacity for fitness development, it is necessary to make sure that as fitness improves, so training must get harder. This is the idea of progressive overload.
The type of training that is used also varies considerably. The body's own weight might be employed to provide resistance, as is found in circuit training (push-ups, sit-ups etc.), or gravity might provide the resistance as in hill or stair work.
By varying the amount of recovery to the amount of exercise will produce overload and allow the athlete to train at a high level for long periods. This is interval training. With increasing fitness, the work period in increased as the rest period is decreased, thus increasing the training volume.
If insufficient rest is permitted between bouts of training then overtraining occurs, which will lead to a decrease in performance in exactly the same way as a lack of overload and too much rest will not produce sufficient adaptation.
If overtraining occurs then there could be several repercussive effects. Reversibility is one, I will now discuss reversibility. Reversibility is the fact that if I stop working or work too hard, I will lose the benefits gained from performing the exercises in the first place.
To ensure adequate recovery following training, most good training routines follow a cycle of intensities called periodisation. This might involve training for three hard sessions followed by an easier one, or three hard weeks followed by an easier one, or even three hard years leading up to a major competition (the Olympics) followed by an year of reduced training.
During my sessions another thing to consider is periodisation; would it be beneficial to have three sessions at high intensity and then one at low? Would it be possible/appropriate to include a periodisation cycle into my circuit? I have chosen to not use periodisation within my PEP, as I feel that the method of training I have used is better suited to a continuous cycle of the same training. Periodisation is better suited to long term training aims and can not help me to achieved mine any further than what I have already discussed.
Seasonality is also important. The type of training attempted during the close season (out of season) will be different from that attempted during the playing season.
My training/competition is not really affected by seasonality; the majority of training game-play is done indoors. Basketball however does have an out of season, during winter (out of season) the focal points of training becomes primarily fitness and drills. Close to pre-season focus is mainly on game play and set-plays. My PEP is currently set in season, I will therefore suit it to my in season training requirements.
The only time when seasonality may affect my training routine is; during summer I play a lot of outdoor "street-ball" On an outdoor court, this means that during winter my playing routine changes regularly. However Due to my aims and current training facilities seasonality is neither a problem nor a help.
Safety considerations
Warming up
Why do we warm up?
A proper warm-up gets the muscles ready for the action by increasing the speed at which they contract and relax and by mobilizing a greater number of motor units within the muscles. Warming up raises the body temperature which improves the oxygen supply to the muscles, and it stimulates the blood sugar and adrenaline readying them for action.
The preparation of the heart muscle for rigorous exercise is particularly important to individuals who have cardiovascular problems. Warm-up reduces the workload on the cardiac muscle and helps to provide it an adequate blood supply.
Preparation of the mind is just as important as preparation of the body. The release of hormones, including adrenaline allow the heart to have an anticipatory rise in BPM allowing a performer to perform better at the very instant they begin competing.
Warm-up also prepares our bodies for the stress of activity. The activity may help improve performance, but more importantly, it appears to help prevent or reduce muscle soreness, muscle strains, and the tearing of muscle fibres or tendons. Warm-ups raise our pulses, getting our heart physically ready for activities.
Joint mobilisation is also another key factor; sudden stress on joints can cause irreparable and often devastating damage. The mobilisation of joints is therefore revered as one of the most important parts of the exercise.
Also we can bring into perspective the psychological aspects of warm-up. Before competition it can bring about an increased anticipatory rise in HR, through mental stimulation and visualisation techniques performers have been proven to perform better. We believe this is due to increased hormone release and a better control of erratic behaviour.
MY WARM UP
It takes only about 10 to 15 minutes to warm-up the body, although this time tends to increase with age. It also takes longer to warm-up on cool days. I will start my warm-up with some easy running, gradual stretching, general exercises such as sit-ups and push-ups. This should be the major part of my warm-up. Follow this with a more specific "loosening -up" that mimics the activity in which you are going to participate. If a part of your body is taught or tense, work particularly on that area.
For basketball I will begin with a jog to begin raising my pulse and mobilise my joints. Whilst running I will begin my mobilisation movements. By swinging my arms gently and shaking it out each time I can start to raise my core temperature and prepare myself for work. After that I will begin my stretches as follows.
To help prevent sprains and strains, warming up exercises are a must. Listed below are a number of exercises you should do BEFORE the start of an exercise programme. Doing exercises 1-12 will take approximately 9 minutes. Before starting the exercises, jog, cycle, skip, or run on the spot for 3-5 minutes to get the large muscle groups warmed up
. Calf Stand a little ways from a solid support and lean on it with your forearms, head resting on hands. Bend one leg and place your foot on the ground in front of you, with the other leg straight behind. Slowly move your hips forward, keeping your lower back flat. Be sure to keep the heel of the straight leg on the ground and toes pointed straight ahead or slightly turned in and hold the stretch. DO NOT BOUNCE.
2. Calf and Achilles tendon: Lower your hips downward as you slightly bend your knee. Be sure to keep your back flat., Your back foot should be slightly toed-in or straight ahead during the stretch. Keep your heel down. This stretch is good for developing ankle flexibility. The Achilles tendon area needs only a SLIGHT FEELING OF STRETCH.
3. Groin, hamstrings, front hips: Place the ball of your foot up on a secure support of some kind (wall, fence, table). Keep the down leg pointed straight ahead. Now bend the knee of the up leg as you move your hips forward. This stretch will make it easier to lift your knees.
4. Hamstrings: While looking straight ahead, slowly bend forward at the waist until you feel a good stretch in the back of the raised leg. Hold and relax. Find the easy stretch, relax, and then increase it.
5. Inside of upper leg: Turn the foot that is on the ground so it is parallel to the support. Face your upper body in the same direction as your down foot and turn your left hip slightly to the inside. Slowly bend sideways with your left shoulder going toward your left knee. Keep the knee of the down leg slightly bent.
6. Quadriceps and knee: Hold the top of your right foot with your left hand and gently pull your heel toward your buttocks. The knee bends at a natural angle when you hold your foot with the opposite hand. This is good to use in knee rehabilitation and with problem knees.
7. Lower back: From a standing position, squat down with your feet flat and toes pointed out at approximately 15' angles Your heels should be 4-12 inches apart, depending on how limber you are. The squat stretches the front part of the lower legs, the knees, back, ankles, Achilles tendons and deep groin. Keep knees to the outside of your shoulders. Knees should be directly above the big toes in this squat position. DO NOT GO INTO A FULL SQUAT.
8. Groin area: Put the soles of your feet together and hold onto your toes. Gently pull yourself forward, bending from the hips, until you feel a good stretch in your groin. You may also feel a good stretch in the lower back. DO NOT MAKE INITIAL MOVEMENT FOR STRETCHING FROM HEAD AND SHOULDERS. Move from the hips. Try to get your elbow on the outside of your legs for stability and balance.
9. Upper back, lower back, side of hips, and rib cage: Sit with your left leg straight. Bend your right leg, cross your right foot over and rest it to the outside of your left knee. Then bend your left elbow and rest it on the outside of your upper right thigh, just above the knee. During the stretch, use the elbow to keep this leg stationary with controlled pressure to the inside. Now, with your right hand resting behind you, slowly turn your head to look over your right shoulder and at the same time rotate your upper body toward your right hand and arm. As you turn your upper body, think of turning your hips in the same direction (though your hips won't move because your left elbow is keeping the right leg stationary). This should give you a stretch in your lower back and side of hip. Don't hold your breath; breathe easily.
0. Front of hip: Move one leg forward until the knee of the forward leg is directly over the ankle. Your other knee should be resting on the floor. Now; without changing the position of the knee on the floor or the forward foot, lower the front of your hip downward to create an easy stretch. This is excellent for lower back problems.
1. Triceps and top of shoulders: With arms overhead, hold the elbow of one arm with the hand of the other arm. Gently pull the elbow behind your head, creating a stretch. Do it slowly. DO NOT USE DRASTIC FORCE TO LIMBER UP.
2. Shoulders, back, chest: Hold on to a fence or both sides of a doorway with your hands behind you at about shoulder level. Let your arms straighten as you pull forward. Hold your chest up and chin in.
Safety Considerations
Before attempting any circuit I must designate at least 10 minutes for checking of equipment, this includes everything from my trainers to the rim that I am using for an exercise. Most of my circuit's exercise's hazards are fairly self explanatory but I will list the ones that I feel are more prominent.
General
* Lighting of the performance area must be considered. Are the light levels high enough? Can I see all parts of the equipment from every viewing point?
* The flooring of the performance area must be considered carefully, is it sprung? Is it soft enough?
* Are there any permanent obstructions that I cannot move? Nets, walls, Climbing apparatus, etc...
* Illness is an important consideration. I have been known to train whilst I am ill and suffering injuries. I know that I really shouldn't. Training with illness and injury can cause reversibility. I could also have decreased senses and this would potentially have an effect on my performance and have serious safety implications.
* Ventilation, so that I do not de-hydrate
* Not doing my training session post competition
* Not performing my circuit on a full stomach or without eating anything.
Specific
* On any vertical jump, make sure laces are tight; falling on them could induce a slip which could lead to fatal accidents or major injuries.
* On any vertical jump, I will ensure that I only jump upwards, movement on any other plane or axis could induce loss of balance and could lead to fatal accidents.
* On weighted stations, I will be very careful with weights; I will never use a weight that I have never used before without prior consultation. Incorrect use of weights can have major implications physically on an inexperienced performer.
* When I am using free standing equipment, I will make sure that all equipment limbs or supports are covered with rubber or something that is going to induce friction with their supporting surface. i.e.: on the triceps dips, I will ensure that the bench has regulated leg support to stop the bench from moving away from under me.
* Posture when attempting stations is an imperative cautionary measure. Performers attempting stations with incorrect posture can seriously harm themselves or others. Correct technique as set out by myself, is required at all times. To see the correct technique please refer to the section on the explanation of my individual stations within my circuit explanation.
* I must make sure that all mats used in the layout of my circuit meet the national safety requirement and are positioned in a way that shows no danger to adjacent stations.
Safety Considerations - Specific
As the baskets in our gym are free moving until locked I must make sure that I lock them in position otherwise the basketball could have erratic movement patterns causing devastating often fatal results.
Two of the most important safety considerations I must make are Muscle balance and Muscle rotation. The incorrect balance of these can highly impede performance and progress. I will now explain both and state how I have implemented these into my circuit.
Muscle Balance: Muscle balance is a vital component to injury prevention. Whether you chose to lift weights or use water resistance or callisthenics to maintain muscle strength and endurance, you need to focus on muscle balance. The major muscle group's work in pairs and those muscle pairs need to be balanced in terms of strength and flexibility. For example, we bend our elbow by using the biceps muscle. Its pair is the Tricep muscle. The Tricep muscle must be willing to stretch for the bicep muscle to contract and bend the elbow fully.
Here is a table of all major muscle pairs and their basic movements
Muscle Pair
Movement
biceps and triceps
bending and straightening the elbow
deltoids and lattisimus dorsi
lifting the arm and lowering the arm
pectorals and trapezius
moving the arms/shoulders forward and backward (arms are held horizontal and shoulder high for this movement)
abdominals and erector spinae
bending the spine forward and backward
quadriceps and hamstrings
bending and straightening of the knee
hip abductors and adductors
moving the legs apart and together
Gastrocnemius and tibialis anterior
standing on your toes or pulling your toes up toward your shin
iliopsoas and gluteals
lifting the knee or moving the knee backward
As we can see by just looking at my circuit I have implemented this by equally working antagonistic pairs such as biceps and triceps. (Bicep curls and Tricep dips)
Muscle Rotation: To successfully avoid fatigue and injury, muscle rotation is incorporated into my circuit. I have deliberately rotated the muscle groups making sure that any one muscle group is not being overused. This would also have a knock on effect upon results and hinder progress. However at a glance my circuit seems to be extremely focused on legs, if you look closely you can see that I have intertwined more intensive exercises with very easy to perform exercises allowing me to perform well at all times.
Personal Factors
When performing circuits performers should take into account their age, gender, somatotype and current skill level. For example lower skilled performers may wish to do the alternative type of push up, etc. For my circuit however I don't think there are any age/gender concerns that may arise.
Health is an important factor when thinking about performing a circuit session. What is your current state of fitness? Thinking about myself, I am a 17 year old male, of Ectomorph somatotype with an already high level of fitness. I did suffer from Asthma when I was a lot younger; fortunately this has passed and only affects me when I am very ill. For these reasons I do not think there are any serious dangers within my circuit and most can be done by a performer alone.
What about our mental state of well being? Are you in a stressful working environment or a laid back, self paced one? Looking at myself I live in a fairly stressful, busy environment. I constantly have deadlines to meet and targets to achieve. Not only personal by environmental targets pre-set for me. Overall, I feel that there are no real problems relating to my current state of health.
Age: Age can have an adverse effect on the performing homo-sapien. The older the performer the less there max HR. Generally people hit their peaks around 18-20. Seeing as I am 17 I am currently at just about my peak performance level health wise.
Gender: Un-deniably males have proven to be physically larger, stronger and more able to perform in physical activities than females. They have more muscle, larger hearts and generally more determination. As I am a male, I would be expected to have a better state of CV fitness and strength than my female adversary.
Somatotype: Somatotyping is very important when it comes to performance, for example a mesomorph would not be a very good swimmer as they have too much muscle bulk and are too short. For my activity the ideal somatotype is half way between the perfect mesomorph and the perfect Ectomorph. The link of muscle and height is essential.
Cool Down:
What are the benefits of a cool down?
An appropriate cool down will:
* aid in the dissipation of waste products - including lactic acid
* Develop flexibility
* Improve performance next time.
* Aids Venous Return
* reduce the potential for DOMS
Delayed Onset Muscle Soreness (DOMS)
Muscle soreness that occurs some 24 to 48 hours after intense exercise usually involves eccentric contractions. This causes increases in intracellular pressure that irritates the nerve endings, producing swelling and local pain. The soreness can be an indication of potential muscle adaptation to follow, but if it persists or is debilitating then it could indicate over training and large muscular tissue damage.
* reduce the chances of dizziness or fainting caused by the pooling of venous blood at the extremities
* reduce the level of adrenaline in the blood
(www.brainmac.co.uk)
Once I have finished any form of physical activity, I will gradually allow my heart rate and breathing to lower to a comfortable level, where talking can be performed with ease. Light aerobic exercise such as walking or jogging, as both of these will allow me to hydrate myself and also put on warm clothing.
I will hold each stretch for a minimum of 20-30 seconds, breath comfortably, with deep breathes through my nose, and out via my mouth. I am going to run round the basketball court whilst mobilising my joints before performing some static stretches. I have chosen static stretches so that I do not injure myself. Here is my cool down.
Easy Calf Raise Down
. Stand on a raised platform, on the balls of your feet, holding onto a secure object for balance.
2. Exhale, slowly dropping your heels down towards the floor and allowing your toes to raise naturally.
This movement can be performed using either one or both feet.
Easy Lying Straight, Leg to Chest
. Lie comfortably on your back, concentrating on keeping both your head and buttocks in contact with the floor.
2. Slowly extend one leg upward, grasping it with both hands, either around the calf, the hamstrings, or a combination of both.
3. Aim to pull your leg toward your chest, keeping it straight. When the tension builds up in your hamstrings, relax the stretch a little by contracting your quadriceps on the same leg.
4. If necessary, use a towel wrapped around your foot, in order to keep your head on the floor.
Easy Stretch Lying
. Lie on your side, aiming to keep both the knees and the inside of your thighs together.
2. Extend the lower leg out straight, keeping the top leg bent, and one hand grasping the foot.
3. Exhale, pulling the foot toward your buttock while you slowly push your pelvis forward.
4. Use a towel wrapped around your foot if you can't reach your foot comfortably.
Easy Toe Grab
. Begin this stretch with your heels together, holding both feet with your hands.
2. Lean forward from your hips, gradually increasing the stretch by bringing your heels closer to your groin, and your chest closer to your feet.
3. Make the movements small and controlled. Avoid bouncing and excessive upward pressure on your feet.
Moderate One Leg Over
. Sit on the floor, with one leg straight, toes pointing upward.
2. Cross the other foot over the knee of the straight leg, aiming to place that foot flat on the floor.
3. Place the elbow and forearm of the opposite arm of the bent leg on the outside of the bent knee.
4. Exhale, slowly pulling the bent knee across your body.
Moderate Looking at Ceiling
. Begin the stretch by kneeling on the floor, holding your heels with both hands.
2. Slowly exhale, lifting your buttocks up and forward while taking the head backward, in order to arch the back.
Easy-Moderate Lying Trunk Twists
. Lie flat on your back, with both hands extended straight out to your sides.
2. Slide both legs up towards one arm, aiming to keep the knees together, whilst allowing your lower body to naturally twist around.
3. Can be performed with either bent or straight legs.
Easy Upper Back-Leg Grab
. While seated, exhale, bending forward, and hugging your thighs underneath with both arms.
2. Keep your feet extended out as you pull your chest down onto your thighs, keeping both knees together.
3. While in this position, you can also stretch your rhomboids, by aiming to pull your upper back away from you knees while still grasping your legs.
Moderate One Arm Against the Wall
. Place your forearm and biceps against a wall, keeping the arm at right angles.
2. Exhale, slowly turning your opposite shoulder backward, keeping the other arm firmly in contact with the wall.
3. Repeat this stretch both raising and lowering the walled arm, in order to work the different pectoral muscles.
Moderate Upper Back Prayer
. From a kneeling position, extend both hands out, fingers pointing forward.
2. Use your hands and forearms to grip the floor, as you gently ease your buttocks backward, until you feel the stretch in your upper back and shoulders.
3. Exhale, gently easing your chest down toward the floor.
Easy Bicep-Wall Stretch
. Place the palm, inner elbow, and shoulder of one arm against the wall.
2. Keeping the arm in contact with the wall, exhale and slowly turn your body around, to feel the stretch in your biceps and pectoral muscles.
3. Adjust the hand position either higher or lower and repeat to stretch the multiple biceps and chest muscles.
Easy-Moderate Hand Down Spine
. Extend one hand down the center of your back, fingers pointing downward.
2. Use the other hand to grasp the elbow.
3. Exhale slowly, pulling gently downward on your elbow, aiming to take your fingers along your spine.
Easy Hands Interlocked Over Head
. Interlock your fingers above your head, palms facing upward.
2. Exhale and push your hands further above your head.
3. You will also feel this stretch in your shoulders.
As stated by www.netfit.co.uk
The programme
(See next page)
Training session number: 1 Type of training - circuits
Date:
Session outline
PEP aims: To improve my Muscular endurance, Speed, Explosive strength & layups for my chosen activity - basketball (refer to aims)
Session aims: To achieve the target number of exercises for each exercise as stated in an earlier part of this PEP
For this week I will aim to work at the stations for 1 minute, record down my result and then move on to the next station after 30 seconds.
I will follow my safety considerations that I set down earlier in this pep and check all my equipment. I will follow the warm-up routine strictly and ensure that I do all methods for exact amount of time.
My programme consisted of 10 circuit training stations, each station to be used for one minute. I will attempt one lap of the circuit.
I then plan to perform the warm down as I set out previous to this
The circuit included:
Stations
Target
First lap
Rebounding drill
25
23
Bicep Curls
23
24
Free Throws
6
3
Tricep Dips
30
32
Mikan Drill
25
22
Fake and Lay-up
2
7
Bounding
0
5
JSG
Win from 4
W 10-6
Rim Jumps
20
6
Shuttle Runs
3
6
Evaluation
I approached my first session with the attitude of a preliminary test. I felt that this would help me see if my targets were correct and see if my circuit would work.
I began with the Rebounding drill; I found the nature of this drill easy to do, I enjoyed it and found that my target was fairly close to my current performance level. It was not very fatiguing and warmed up my hands for the later ball handling exercises
Secondly were the bicep curls; I found this station very intense and satisfying, I was very unsure as to the level of which I could perform, I didn't have to stop at any point and I finished the station with a reasonable level of happiness. And was not fatigued at this point
As I stepped up to the free throw, I felt this was the perfect time to put in this station; my hands were warm from the first station and my biceps were worked from the curls. As this station doesn't involve much movement; other than shooting. It was a perfect opportunity to catch a bit of rest. This reflected in my results and I obviously did not perform as well as I thought I could. I was quite de-moralized by this station. However I think it really made me want to improve
Tricep dips were next on the menu. This station proved to be a good morale booster; I performed a lot better than I had thought I would score 32, + 2 on my target score. This test was quite intense and I started to feel the burn in my arms at this point during the circuit.
Mikan Drill: I approached this station with caution, I feel that I had set my target quite high and I was unsure whether I could achieve this. I hadn't had much previous experience at this drill as my position doesn't really use shots from this angle to score however having this skill would increase my flexibility within the team Allowing me to cover other players positions in a game situation where necessary. However I took it in my stride and scored 3 less than my target, I feel that I need to re-adjust my targets and try harder next session on this station
Fake and lay-up: As I believed I was very competent at this station I set a high target, I believed that I could easily score the target I set. As it turned out my arms were quite fatigued at this point and I feel my morale was at its lowest here. Next week I aim to hit a lot higher, simply through experience. I feel I used this station as a bit of a rest period and thus didn't perform as well.
Bounding: In this station my results were obviously quite lacking. I fell over twice and believed I was too in-experienced to perform this station, I therefore feel I used this set as a learning experience to gain confidence in bounding. I would like to retain my target and attempt to hit the same next session.
By completing the JSG and winning 10-6 I believe that my target was much to low, I obviously need to re-adjust the target for next week. All throughout this test I felt that it was too easy and I was under no pressure. I need to re-evaluate this set as I felt I didn't really try on it and could do much better.
Rim jumps: At this point my arms were tired, but as it wasn't a primarily arm based test I felt I did very well. My legs were not fatigued and I managed to complete this test only stopping twice during the minute. The intensity of this test is very, very high.
Shuttle runs: At this point my morale was quite low and I was glad to be on the last stage, I think I treated this as more of a warm down than anything else. I hit my target easily and I need to re-adjust this for the following sessions.
I took my Heart rate at this point: 155
Overall I feel this session went well, there are key points at which I could have improved on and parts of my session that I feel I could have tried harder on. I will make sure I focus on this next session and I hope to see a big improvement by then.
Here are the targets for my next session:
Stations
Target
Original Target
Rebounding drill
26
27
Bicep Curls
27
25
Free Throws
6
7
Tricep Dips
35
33
Mikan Drill
24
27
Fake and Lay-up
9
3
Bounding
7
2
JSG
Win from 2
Win from 3
Rim Jumps
22
22
Shuttle Runs
8
5
Any original target in blue = one that is behind schedule
Any original target in black = one that is ahead of schedule
Training session number: 2 Type of training - circuits
Date:
Session outline
PEP aims: To improve my Muscular endurance, Speed, Explosive strength & layups for my chosen activity - basketball (refer to aims)
Session aims: To achieve the target number of exercises for each exercise as stated in an earlier part of this PEP
For this week I will aim to work at the stations for 1 minute, record down my result and then move on to the next station after 30 seconds.
I will follow my safety considerations that I set down earlier in this pep and check all my equipment. I will follow the warm-up routine strictly and ensure that I do all methods for exact amount of time.
My programme consisted of 10 circuit training stations, each station to be used for one minute. I will attempt one lap of the circuit.
I then plan to perform the warm down as I set out previous to this
The circuit included:
Stations
Target
First lap
Rebounding drill
26
27
Bicep Curls
27
28
Free Throws
6
7
Tricep Dips
35
36
Mikan Drill
24
23
Fake and Lay-up
9
8
Bounding
7
7
JSG
Win from 2
W 10-9
Rim Jumps
22
23
Shuttle Runs
8
7
Evaluation
I approached my second session with high morale. I felt that this would help me see if my targets were correctly adjusted and that I could perform better with a bit of experience in the stations.
I began with the Rebounding drill again; I found that this time the drill was easy to do. I enjoyed it and found that my target was fairly close to my current performance level. It was not very fatiguing and warmed up my hands for the later ball handling exercises
Secondly were the bicep curls; I found this station a lot easier than my previous session, it was less intense and equally as satisfying, now that I was very sure as to the level of which I could perform, I didn't have to stop at any point and I finished the station with a heightened level of happiness. I did not feel fatigued at this point.
As I began the free throw station I noticed that my arms were under a little more pressure than last week as I had worked a lot harder on the bicep curls this time. However I still had a noticeable improvement on the free-throw, I feel that it was not practicing this station alone improved this; I think a conglomeration of my performances in my other stations gave me confidence and heightened skill in this station. This shows that not only have I selected stations to match my aims and purposes but I feel I have chosen a group of stations that are complementary to each other and give a positive transfer of learning.
Tricep dips were next. As the previous station gave me a rest of sorts I felt completely ready for a burn out, I really wanted to improve on this station and believe it will contribute to my control on shooting. ; I performed a lot better than I had thought I would scoring +1 over my target score, this was a +4 increase on last sessions results. This test was quite intense and I started to feel the burn in my arms about 45 seconds in, I think I was working so hard I slowed down a lot towards the end. However my arms felt less fatigued at this point, in comparison to last week.
Mikan Drill: As I noted last week, I thought I could perform a lot better than this, I still do not understand why I am performing as low as I currently am, but this session I felt a lot less fatigued than I did last session. I did have a +1 on last sessions score but I still missed at least 6-7 shots in the exercise. This is indescribably bad for a skill such as this. I really must improve the amount I miss if I am to put this to use in a game situation.
Fake and lay-up: With an improvement on only +1, I am very disappointed with this weeks result. I do not put this down to fatigue because at this point I really didn't feel fatigued. It seems to be pressure and self determination that are causing me to miss shots that I would otherwise score blindfolded. I really must work on this if I am to improve on this fundamental skill. So for that reason next week I will be modifying this drill slightly. I will ask for a friend to stand in my way on the lay-up. This I hope will increase pressure on me and push me to improve more. This I predict will have an effect on my score, most probably negative at first, but will increase more rapidly with un-pressurised situations.
Bounding: I made an improvement of +2 runs on this station from last week. (Maybe 1 for each fall:)) This has given me a good morale boost as I see it as a big improvement in technique. Now that I can perform the station without falling over I can really work on improving my score.
This week I set myself a bit of a bigger challenge, at one point in the game I was 9-7 down and could have lost the game. I did however compose myself and manage to score 3 shots in a row from a distance that I kept constant. I did not cheat and am very proud of my result this week. This is the sort of pressure training I feel I need to do and I believe it is having a positive transfer of learning with my other stations.
Rim jumps: This week I psyched myself up with the thought of being able to dunk. I think this really helped my attitude for this station; scoring a +7 on last weeks score I think this is a fantastic improvement. However it really tired my legs out and I needed to stop for a break at more than one point in the minute.
Shuttle runs: With only a +1 increase on last week and a -1 on my target, I think the rim jumps really took their effect on me during this station. I didn't stop and gave it my all knowing it was the last station. For this reason I am not disappointed but know I could do a lot better than this if it weren't at the end of my session. What I have to consider however is the thought that, this might be benefiting me more doing it at the end of the circuit where a shooting drill may fail.
I took my Heart rate at this point: 160 (+5 from last week)
To make a summary evaluation of this week's session I feel that I tried harder at some points and took some stations easier. After doing this two weeks in a row, I feel I have my circuit order in its most influential order. I really believe that my stations complement each other not only physiologically but psychologically also. Boosting both morale and skill where it needs to be; giving my most beneficial output as a performer.
Here are the targets for my next session:
Stations
Target
Original Target
Rebounding drill
28
30
Bicep Curls
29
27
Free Throws
7
9
Tricep Dips
37
35
Mikan Drill
24
28
Fake and Lay-up
0
4
Bounding
9
3
JSG
Win from +1
Win from 2
Rim Jumps
24
23
Shuttle Runs
8
7
Any original target in blue = one that is behind schedule
Any original target in black = one that is on/ahead of schedule
Training session number: 3 Type of training - circuits
Date:
Session outline
PEP aims: To improve my stamina, speed, power and explosive strength for my chosen activity - basketball (refer to aims)
Session aims: To achieve the target number of exercises for each exercise as stated in an earlier part of this PEP
I aim to continue exercising at each station for one minute and then record on a prepared result sheet, how many of each exercise I have done before moving on to the next station.
I checked all the equipment being used to make sure it was in proper working order. I then started my session with a thorough warm up as outlined in the main part of this report.
My programme consisted of 10 circuit training stations, each station to be used for one minute.
The circuit included:
Stations
Target
First lap
Rebounding drill
28
29
Bicep Curls
29
30
Free Throws
7
8
Tricep Dips
37
39
Mikan Drill
24
26
Fake and Lay-up
0
8
Bounding
9
8
JSG
Win from +1
Won 10-8
Rim Jumps
24
25
Shuttle Runs
8
8
Evaluation
I approached my third session with a good energy level and a good state of mental health. I had slept well the night before in preparation for it and thought that I could jump straight in and perform to the best of my ability. I wanted to see if I could get a good improvement in all my stations now that I was comfortable with them.
Rebounding Drill: I scored a satisfying 29 on the rebounding drill. This was not only an improvement on last week but an improvement on my target score. It had no effect on my overall morale, I knew I'd done well and felt that this wasn't a success until I had improved on all my stations.
Bicep Curls: At this station I seemed to have completely overcome any type of uncertainties at this station. I worked as hard as I physically could in this station and felt a great amount of satisfaction with my +1 over my target score.
Free Throws: As usual I approached this station with the feel of a thankful rest. However, looking at my score, no matter how hard I tried on the bicep curls, it seems to have little effect on my current skill level. I scored a +1 on last weeks score and a +1 on my target score. At the third station I felt a big confidence boost as I really felt this was the circuit I was going to improve massively on.
Tricep dips were next: This week I wanted to see if I could hit my target without burning myself out, I saw this station as a bit of an intermediate station, and decided to take it at pace, however I still wanted to improve. Looking at my +3 score improvement on last week and a +2 improvement on this weeks target I can see that it doesn't necessarily take pure determination to achieve results, just correct technique.
Mikan Drill: Once again an improvement at this point in the circuit I feel my morale was at it's highest. I felt like I could take on anything. A +2 on my target score is proof enough of the improvement. I missed only 4 of the shots I took and feel that I am getting used to the action of the Mikan drill. Not only improving technically I think the muscular endurance of this station is being helped along by my other stations. I didn't stop at all during this station.
Fake and lay-up: This session I chose to take into account the amendment I said I would last session's evaluation. I had one of my friends play static defence and create a more pressured environment. My score didn't change, what this tells me is, if I'd done it in the same environment as last time I would have had about the same improvement. So to test my theory I will remove the obstacle and see if it has helped my pressure problem situation.
Bounding: When setting this weeks target I think I was a bit over enthusiastic in setting this target. I feel that I wanted to improve this much but have learnt that at this point I have to take into account fatigue. I was feeling the pressure and took this station as more of a rest period than an actual effort. This again paid off in one way, I still improved by +1 on last week, and I didn't really feel the effect on my ankles as much. Because of this and the fact that I no longer have to think about performing this station I feel that I must be in the autonomous stage of the technique to perform this station.
Once again I aimed high for this station. Taking it a bit slower and making sure my technique was correct I successfully won with an even bigger margin than last week. I was very surprised as I thought I would loose outright. I think the surprise muffled the wanton to keep going and increased my morale even more!
Rim jumps: Knowing that I'd done well last week I thought I wasn't going to do as well this week, however I wanted to improve and continue my run of success so I tried equally as hard I had a +1 improvement on my target but was very, very tired afterwards. I think this would have had quite a substantial effect on my shuttle runs.
Shuttle runs: With a +1 improvement on last week, I equalled my target but collapsed at the end of the sessions. Regardless of the effect of the shuttles I still managed to remember to take my heart rate at the end and had a not very surprising result.
I took my Heart rate at this point: 180 (+20 from last week)
To make a summary evaluation of this week's session I feel that this session I have worked the hardest so far and it would be hard to repeat. I predict that I will not see and improvement such as this again in this set of circuits. I will re-set the environment for my fake and lay-up drill next week and see if my pressure theory was correct.
Here are the targets for my next session:
Stations
Target
Original Target
Rebounding drill
30
34
Bicep Curls
32
28
Free Throws
9
3
Tricep Dips
42
38
Mikan Drill
28
30
Fake and Lay-up
2
5
Bounding
9
4
JSG
Win from 0
Win from 1
Rim Jumps
26
25
Shuttle Runs
20
8
Training session number: 4 Type of training - circuits
Date:
Session outline
PEP aims: To improve my stamina, speed, power and explosive strength for my chosen activity - basketball (refer to aims)
Session aims: To achieve the target number of exercises for each exercise as stated in an earlier part of this PEP
I aim to continue exercising at each station for one minute and then record on a prepared result sheet, how many of each exercise I have done before moving on to the next station.
I checked all the equipment being used to make sure it was in proper working order. I then started my session with a thorough warm up as outlined in the main part of this report.
My programme consisted of 10 circuit training stations, each station to be used for one minute.
The circuit included:
Stations
Target
First lap
Rebounding drill
30
34
Bicep Curls
32
35
Free Throws
9
2
Tricep Dips
42
44
Mikan Drill
28
30
Fake and Lay-up
2
4
Bounding
9
0
JSG
Win from 0
Won 10-8
Rim Jumps
26
24
Shuttle Runs
20
9
Evaluation
I approached my fourth session with a good morale. I again seemed to be sleeping well the night before. Looking at last week's session I don't know whether or not I will be able to perform at the same level again, and show an equal improvement.
Rebounding Drill: improving on last weeks score and making a +4 improvement on my target I am very happy, I did not drop the ball once and did a continuous station without stopping. I can see that I am really progressing well on this station.
Bicep Curls: I scored 35 on this, that's a +3 improvement on my target; I was very surprised at this score as I didn't think I was trying. None the less I think I am gaining enough experience at this station to show a big improvement.
Free Throws: This week I had a bit of a practice session before, I had already trained that day and I had been practicing free throws whilst getting a bit of technical advice on my shooting. I think these reasons combined are the reason why my free throw score has improved this much. I only missed 2 shots in the whole set and I am very pleased with this overall.
Tricep dips: This week I took some time to look at my triceps dips technique, I noticed a minor flaw and corrected this, and I think this is the reason why I scored so well on this. I found it less intensive than last session and even managed to show a big improvement.
Mikan Drill: Once again an improvement. +2 on my target for this week I am starting to think that my targets are again a bit low for my level of performance. I will correct this for next session.
Fake and lay-up: After taking away the static defender, I felt a release of pressure and I only missed one lay-up! Scoring a +2 on my target I feel that I really improved this week and that my training method adjustment has been beneficial. I do not believe however if I repeated this I would benefit from it again a great deal.
Bounding: Scoring a +1 on my target I feel that I am improving slowly on this station, it increasing my stride length and muscular endurance, and I can feel that fatigue is not taking such an effect on this station any more.
Rim jumps: I was unusually tired at this point in my circuit and I think this really reflected on my result this week, scoring two less than my target I really think I could do better than this. I will re-adjust my target for next week and try to improve on that note.
Shuttle runs: Once again I think my fatigue really affected my performance at this stage and It showed in my result, I was -1 on my target and I didn't show the improvement that I am capable of.
I took my Heart rate at this point: 170 (-10 from last week)
To make a summary evaluation of this week's session I feel that this session I was fatigued the quickest and I haven't performed as well as I could have done, I will re-adjust my targets and try a lot harder last week as it is my last week of 1 minute stations.
Here are the targets for my next session:
Stations
Target
Original Target
Rebounding drill
35
36
Bicep Curls
36
30
Free Throws
4
4
Tricep Dips
45
40
Mikan Drill
32
32
Fake and Lay-up
6
6
Bounding
1
5
JSG
Win from -1
Win from 0
Rim Jumps
26
30
Shuttle Runs
20
20
Training session number: 5 Type of training - circuits
Date:
Session outline
PEP aims: To improve my stamina, speed, power and explosive strength for my chosen activity - basketball (refer to aims)
Session aims: To achieve the target number of exercises for each exercise as stated in an earlier part of this PEP
I aim to continue exercising at each station for one minute and then record on a prepared result sheet, how many of each exercise I have done before moving on to the next station.
I checked all the equipment being used to make sure it was in proper working order. I then started my session with a thorough warm up as outlined in the main part of this report.
My programme consisted of 10 circuit training stations, each station to be used for one minute.
The circuit included:
Stations
Target
First lap
Rebounding drill
35
38
Bicep Curls
36
38
Free Throws
4
5
Tricep Dips
45
49
Mikan Drill
32
34
Fake and Lay-up
6
8
Bounding
1
1
JSG
Win from -1
Won 10-9
Rim Jumps
26
28
Shuttle Runs
20
21
Evaluation
I approached my fifth and final session of 1 minute stations with a burning desire to do well. I noticed that I felt brilliant and I really wanted to prove that I could perform at the standards I had first set; I felt that this circuit was the decider in whether or not my circuit was successful even though it was not the final stage of testing. I knew I was only half way through but still wanted to lay the foundation to really improve on the final 5 sessions.
Rebounding Drill: I think just my raw desire to want to improve led me to achieve this score, scoring a massive +3 on my target and beating my original target by +2 I really think even at this stage I have shown a massive improvement. Looking at my graph to the left, I can see my improvement on this station has been equal to that of the average learning curve graph.
Bicep Curls: Looking at my graph to the left I can see that like my rebounding drill graph, I have shown a continuous improvement. My line of best fit shows that I have improved rapidly on this and I only really didn't perform to standard at my third session. I felt really good about it this week and I smashed my original target by +8, I think my targets for my next sessions will have to be adjusted in accordance to this.
Free Throws: This week I really performed excellently I beat my target by one and beat my original target by +3. Looking at my graph I think this is the station I really have improved on. However looking at my line of best fit, I seem to be reaching a peak or plateau. I think it will be hard to increase this skill from this place onwards. My targets I think I will be able to hit and I may have to raise them slightly.
Tricep dips: I feel I performed well on this station this week. Looking at my graph I can see that I scored 49, this is +4 on my target for this session and is an excellent achievement for me. Looking at my graph I can clearly see that I began to improve slowly on this station and I seem to be improving exponentially, perhaps this means that my future targets will have to be even higher than previously expected?
Mikan Drill: I scored 34 on this drill this week, showing a +2 on my original target. I feel very happy with my result and like the triceps dips; looking at the graph it seems to be slightly less exponential, yet still exponential. Maybe my future targets are therefore correct and I will not have to change them?
Fake and lay-up: Scoring 18 this week and not missing a single lay-up I feel I can safely say that this is the station that I have improved the most on. The graph is definitely exponential but I feel that my future targets will be not far from the ones I have set. For this I need to make no adjustments. I scored +2 on my original target I feel that I have improved greatly and I am very proud of the adjustments I made during the 2-3 session
Bounding: I have to sit that I feel this station has been the hardest to improve on. I have consistently not met targets and I am way off my original targets. The activity has proven to be much harder than first anticipated and I feel that my future targets will be quite a way off what they actually should be. This week I only scored 11 which is +1 on last week but still dissatisfactory. Perhaps the placement of this in my circuit makes it hard to perform?
Jordan shooting game: I won again from a -1 start! I feel that my confidence in shooting and confidence for longer range shots has really improved. Looking at my improvement scale I really can say that I have performed consistently well and this is a good proof that my other stations are really all working together for a final outcome.
Rim jumps: I scored 28 this week showing a massive improvement on my personal best of 25 at session 3. This is the only station at which I have had a decrease in performance but I think that was due to external factors and I have shown this week that I am improving.
Shuttle runs: Looking at my overall trend I feel that I have improved quite well, but not as well as I had expected! I think my targets do not need to be changed as I am currently performing at my original target level.
I took my Heart rate at this point: 180 (+20 from last week)
This is a graph to show my HR readings at the end of each session. I seem to be constantly working at an aerobic level and session 3+5 I have bordered into the an-aerobic level, I believe this is because I chose to do a sprint set at the very end of my circuit. Therefore I have increased the rate at which I have worked considerably.
At the end of my 1 minute sessions I am extremely happy with my current progress and I really look forward to doing the minute and a half programme, I feel I am totally ready for this as fatigue doesn't seem to be a problem. I feel that I have the required level of fitness to push myself to the next level and consider muscular endurance more closely.
I think the suitability of the circuit is spot on; it has met most of my aims so far and has even shown a great boost in performance levels. I did not expect such a change at such an early stage but I can clearly see that I have improved no end in match play and training sessions.
During the gap between session 4 & 5 I competed in a match, immediately I noticed a huge boost in my performance. With the sheer improvement on confidence and the aspects that I have been working on I immediately stood out in the game. Scoring a lot more than I ever have in previous games I came out top scorer and top assister.
This is one of the proofs that at this point, show circuit training seems to have been the correct choice for my method of training. It seems to be hitting my aims and getting me results. I am happy at this current time. I noticed here that I seemed to be recovering quicker. My heart rate and breathing rate seemed to be returning to normal quicker than in any previous session.
I seem to be working a bit high in my Training zone, however seeing as I already have a high level of fitness I do not see this as a problem. I am able to consistently work at this high level throughout all stations.
My circuit order is perfect; there was nothing that I thought I would benefit from removing or adding. They all meet my aims as I set out at the start of my PEP and even work on a lateral level together to improve each other. I feel that I would not benefit from changing this at all at this point.
Here are the targets for my next session:
Stations
Target
Original Target
Rebounding drill
45
40
Bicep Curls
40
36
Free Throws
20
9
Tricep Dips
60
50
Mikan Drill
42
40
Fake and Lay-up
23
6
Bounding
20
6
JSG
Win from -2
Win from -1
Rim Jumps
35
30
Shuttle Runs
25
20
All of my targets are now, where they should be, although they look premature I feel that achieving them may be a whole different concept. I think I should try as hard as I can this session and really adjust my targets for these next 3 sessions from this.
Training session number: 6 Type of training - circuits
Date:
Session outline
PEP aims: To improve my stamina, speed, power and explosive strength for my chosen activity - basketball (refer to aims)
Session aims: To achieve the target number of exercises for each exercise as stated in an earlier part of this PEP
I aim to continue exercising at each station for one minute and then record on a prepared result sheet, how many of each exercise I have done before moving on to the next station.
I checked all the equipment being used to make sure it was in proper working order. I then started my session with a thorough warm up as outlined in the main part of this report.
My programme consisted of 10 circuit training stations, each station to be used for one minute 30 seconds.
The circuit included:
Stations
Target
First lap
Rebounding drill
45
48
Bicep Curls
40
45
Free Throws
20
21
Tricep Dips
60
75
Mikan Drill
42
48
Fake and Lay-up
23
24
Bounding
20
7
JSG
Win from -2
Lost 9-10
Rim Jumps
35
39
Shuttle Runs
25
29
Evaluation
I approached my sixth session with determination and a good state of current health; I wasn't sure what to expect seeing as I had just upped the time at each station to a minute and a half. I knew that I would have to work even harder and suffer greater fatigue that in my previous sessions on these. However I was still enthusiastic and couldn't wait to see how I would face up to the challenge
Rebounding Drill: Scoring +3 on my target score I was rearing to go. Realising that I could still improve on my targets, I obviously was quite a lot fitter than first expected. I realised that my targets would have to be readjusted for this station as I seem to be hitting them too easily. Next week therefore I will be setting my targets very high! I believe that performing this session alone will have given me increased confidence when working for longer periods.
Bicep Curls: Scoring +5 on my target I think the same applies here for what I just said above. Looking at my performance I really need to adjust my targets. Before next week.
Free Throws: Scoring 25 on this I am really happy with my performance, I feel that my shooting percentage has gone up incredibly and this was one of my real aims for this circuit. I think this will really affect my game performance and I really cannot wait to put my new shooting abilities into practice. I am very comfortable in taking these types of shots now and I think I would do well. However I haven't ever tested myself in a pressured circumstance so far. So for the next session, peter my beautiful assistant will be generating noise and divertive actions to put me off.
Tricep dips: I was amazed that I could keep these up for a minute and a half, I didn't seem to slow at all scoring a +15 on my target I really feel that I have improved incredibly on this station. My targets really need to be adjusted before next week.
Mikan Drill: Scoring 48 on this station I am also very happy with this score, I didn't miss a single Mikan, and didn't change my pace at all throughout. My arms however started to feel fatigued at this point. I hadn't before experienced this level of intensity and I think I would have found it very difficult to continue at this pace for much longer.
Fake and lay-up: scoring +1 on my target I feel that my target was probably a most likely one, I have continually shown that my targets are close to my performance level at this station and I think there is no need to change my predicted targets, otherwise.
Bounding; Bounding really has proven to be the hardest exercise. Once again I fail to score well on this station dropping -3 on my target, although it doesn't sound like much, It is 30m worth of bounding that I have not covered. I really wish I could improve more on this station.
Jordan shooting game: At the dawn of my first loss I was not at all phased, I never believed I would get even half this far and I am extremely happy to say that I will keep my target the same and just keep trying until I get it.
Rim jumps: Scoring +4 on my target I am happy with this result, it is not an incredibly high result in comparison to my others, but I am satisfied at the level at which I am currently performing.
Shuttle runs: Scoring +4 on my target, the same applies as for the rim jumps. At this point I was really, really tired and just wanted to end the circuit. My morale was possibly at its lowest. However, I am happy with my result and I have again shown an improvement.
I took my Heart rate at this point: 180 (+10 from last week)
To make a summary evaluation of this week's session I feel that the interchange from 1 minute to 1m30s has been successful; I am a lot more tired than I expected. In the majority of my stations I improved rapidly. This is possibly because I didn't know how to pace myself over the time span that I set out. Perhaps this will reflect on my scores next week, now knowing what I am capable of!
Here are the targets for my next session:
Stations
Target
Original Target
Rebounding drill
50
44
Bicep Curls
48
40
Free Throws
23
2
Tricep Dips
78
56
Mikan Drill
49
44
Fake and Lay-up
25
21
Bounding
9
7
JSG
Win from -2
Win from -1
Rim Jumps
42
34
Shuttle Runs
32
25
Training session number: 7 Type of training - circuits
Date:
Session outline
PEP aims: To improve my stamina, speed, power and explosive strength for my chosen activity - basketball (refer to aims)
Session aims: To achieve the target number of exercises for each exercise as stated in an earlier part of this PEP
I aim to continue exercising at each station for one minute and then record on a prepared result sheet, how many of each exercise I have done before moving on to the next station.
I checked all the equipment being used to make sure it was in proper working order. I then started my session with a thorough warm up as outlined in the main part of this report.
My programme consisted of 10 circuit training stations, each station to be used for one minute and 30 seconds.
The circuit included:
Stations
Target
First lap
Rebounding drill
50
50
Bicep Curls
48
49
Free Throws
23
22
Tricep Dips
78
79
Mikan Drill
49
47
Fake and Lay-up
25
24
Bounding
9
8
JSG
Win from -2
Won 10-8
Rim Jumps
42
43
Shuttle Runs
32
31
Evaluation
I approached my seventh session with determination and good enthusiasm to improve. Now that I knew how hard I could work I wanted to move on and push myself to improve. I feel that I can still improve on what I got last week and really show just how hard I can work
Rebounding Drill: I equalled my target score and stopped on purpose this week, I'm not sure why, I felt that I had reached my limit for this session and I had really worked myself to what I could. I feel I did quite well, but if I had tried for the last few moments could have improved this further.
Bicep Curls: +1 increase on my target. I didn't stop at all during this exercise and I am really becoming comfortable with doing it.
Free Throws: Considering my implementation of a distraction to the scene I feel that a -1 on my target with a +1 on my last session score I have done really well. With doing this I have proved that I can not only perform at a high level under no pressure and under pressure. I hope that this runs strong in my game performance.
Tricep dips: +1 on my target score. I feel that my score is reflecting my fatigue. I am constantly working at medium level. At this point I was probably at my lowest morale for this session, I couldn't be bothered to go on at this score
Mikan Drill: I think at this point I lost concentration and performed mediocre. I still tried but as the score suggests a -1 drop in my last weeks score is present. I think I could do better at this if I put more into it.
Fake and lay-up: again a -1 drop. I have nothing to say about this station. I missed 3 lay-ups and felt very fatigued after this.
Bounding; -1 on my target I think I am finally getting to grips with the performance I can achieve on this. However far away from my original targets this may be, I think that I am improving at an acceptable level.
Jordan shooting game: This week, regardless of my shabby results in other stations, this is the one that shines out from the rest. After last weeks loss I approached this station with the attitude that I had already lost. As the game unfolded I seemed to be ahead at all times, scoring 3 to begin with taking me 3-2 up, after that I never seemed to get behind; eventually winning 10-8. I am happy with this performance. Next session I will adjust my targets accordingly.
Rim jumps: Again a +1 score on my target. I feel that my performance is slowing here. Yet I am still happy with the level that I am working at staying consistent with my original target.
Shuttle runs: -1 on my target score. However bad this result seems I am happy with it, with this being my worst session so far I believe for the last station to be only -1 on my target excellent. This was quite a boost to my morale, and left me feeling quite satisfied after this session.
I took my Heart rate at this point: 170 (-10 from last week) I think this is because of lower morale than In previous sessions.
To make a summary evaluation of this week's session I feel that I have not performed as well as I could, more to a mediocre level. I feel that next week I will really go for it as it is the last session before I make the interchange between 1m30 to 2m. At this point I am considering continuing at 1m30 for all of the remainder sessions.
Here are the targets for my next session:
Stations
Target
Original Target
Rebounding drill
51
50
Bicep Curls
48
44
Free Throws
23
4
Tricep Dips
80
60
Mikan Drill
48
46
Fake and Lay-up
25
24
Bounding
9
9
JSG
Win from -3
Win from -1
Rim Jumps
42
36
Shuttle Runs
32
30
Training session number: 8 Type of training - circuits
Date:
Session outline
PEP aims: To improve my stamina, speed, power and explosive strength for my chosen activity - basketball (refer to aims)
Session aims: To achieve the target number of exercises for each exercise as stated in an earlier part of this PEP
I aim to continue exercising at each station for one minute and then record on a prepared result sheet, how many of each exercise I have done before moving on to the next station.
I checked all the equipment being used to make sure it was in proper working order. I then started my session with a thorough warm up as outlined in the main part of this report.
My programme consisted of 10 circuit training stations, each station to be used for one minute and 30 seconds.
The circuit included:
Stations
Target
First lap
Rebounding drill
51
52
Bicep Curls
48
50
Free Throws
23
25
Tricep Dips
80
81
Mikan Drill
48
49
Fake and Lay-up
25
25
Bounding
9
20
JSG
Win from -3
Won 10-9
Rim Jumps
42
43
Shuttle Runs
32
32.5
Evaluation
I approached my eighth and final session of 1m30 with great anticipation, I was unsure If I could perform well enough to continue onto 2m without feeling extremely fatigued. However I thought I would still give this session my best go.
Rebounding Drill: I scored +1 on my target, so a positive score increased my morale. The station seemed easier than previous and I wasn't even out of breath at the end of the station.
Bicep Curls: +2 on my target increased my motivation again. I felt rearing to go for the next station
Free Throws: Now that I had taken away the distraction a +2 score showed a minor improvement but nothing as considerably large as last time. I think now I am at a peak for dealing with pressure I need a higher level of pressure for it to increase further. I will not however be implementing this into my circuit.
Tricep dips: +1 on my target score. I feel that my score is reflecting my fatigue. Without trying seemingly I again increased on my target score. I felt really good at the start of this week's session and not fatigued at all. I feel that this run of scores was just what I needed on the brink of the time interchange.
Mikan Drill: +1 on my score I feel that I am showing a slowing improvement again.
Fake and lay-up: Equalling my target I feel that I have not moved in terms of improvement.
Bounding: This is strangely the first improvement over my target that I have seen so far in this whole set of workouts. I was very happy to notice this and I now wonder if I will see a good increase in my 2m station next session.
Jordan shooting game: Another win, from -3 down I felt completely in control of this game once again and I won 10-9. The last shot was very tense and I feel it would be beneficial to replicate this situation to improve my pressured shooting. I can only hope that this transfers into my actual game play.
Rim jumps: Again a +1 score on my target, I seem to be making slow progress here.
Shuttle runs: I stopped after 32.5 shuttles even though I had another 5 seconds, I was so tired I fell to the floor and took my heart rate. I feel that I am really progressing in this area.
I took my Heart rate at this point: 190 (+20 from last week)
Next week I have decided to increase my stations to 2minutes each. I hope I can cope with these and I really want them to show a good improvement.
I will now find out how, the scores of my last 3 sessions relate to those of my first 5, by using this formula.
Score/90 = Score/s
Score/s x 60 = Score/min
I can then incorporate them into my first graph and see how they are in relation. This will show how I have overloaded and improved.
Station 1: Rebounding drill
Looking at my graph for sessions 1-8 I can see that I had a steady increase in performance (as shown by the linear trend) Of course the drop was expected at session 6, as I was doing the work for 1m30. However looking at the graph I can plainly see that I have made an overall improvement. My circuit has been successful so far.
Station 2: Bicep Curls
This graph shows a most similar effect, but as we can see from the linear trend line I have improved at a slower rate here as opposed to the first station. However I am pleased with my rate of improvement.
Station 3: Free Throws
This graph is very interesting; it shows that even though I was working at 1m30 I still managed to improve my score for score/60s the linear trend shows that I have increased at an incredible rate.
Station 4: Tricep Dips
As the graph above I ended up with a higher score/60s on this station as well... interestingly there was no drop whatsoever at session 6. This completely goes against what I would have guessed I could have performed.
Station 5: Mikan Drill
This graph shows what I would have guessed to happen on average, the graph shows a steady incline with a drop at station 6, 7 and a raise again at 8. I believe that because this is at the halfway point in my circuit that is why the trends have ended up like this.
Station 6: Fake and Lay-up
This graph shows that I have made a large increase in my performance levels on average. With the suspected drops at session 6 onwards. Looking at this graph really makes me believe that this has not only been fun, but very beneficial also.
Station 7: Bounding
This is another graph that defies the normal trend. There is no drop at score/60s and I am really impressed with my performance at this level.
Station 8: Because of the nature of the Jordan Shooting game, it is not feasible to show the results in graphical form. I will discuss how I will evaluate this after I complete my final two sessions.
Station 9: Rim Jumps
A normal trend shown, I have improved significantly and at a slightly slower rate than the other stations.
I found bounding possibly the hardest station.
Station 10: Shuttle Runs
This is most probably the slowest increase of all... It was placed at the end of my circuit so I believe that the improvement I have shown is satisfactory and if I was rested at the time I performed this I would show a huge increase.
Here are the targets for my next session:
Stations
Target
Original Target
Rebounding drill
63
50
Bicep Curls
61
44
Free Throws
36
4
Tricep Dips
92
60
Mikan Drill
60
46
Fake and Lay-up
36
24
Bounding
31
9
JSG
Win from -4
Win from -1
Rim Jumps
54
36
Shuttle Runs
43
30
Training session number: 9 Type of training - circuits
Date:
Session outline
PEP aims: To improve my stamina, speed, power and explosive strength for my chosen activity - basketball (refer to aims)
Session aims: To achieve the target number of exercises for each exercise as stated in an earlier part of this PEP
I aim to continue exercising at each station for one minute and then record on a prepared result sheet, how many of each exercise I have done before moving on to the next station.
I checked all the equipment being used to make sure it was in proper working order. I then started my session with a thorough warm up as outlined in the main part of this report.
My programme consisted of 10 circuit training stations, each station to be used for two minutes.
The circuit included:
Stations
Target
First lap
Rebounding drill
63
64
Bicep Curls
61
60
Free Throws
36
37
Tricep Dips
92
91
Mikan Drill
60
59
Fake and Lay-up
36
35
Bounding
31
32
JSG
Win from -4
lost 9-10
Rim Jumps
54
55
Shuttle Runs
43
40
Evaluation
I approached my ninth session of 2minutes per session with great anticipation, I was unsure If I could perform well enough to continue onto 2m without feeling extremely fatigued. However I thought I would still give this session my best go.
Rebounding Drill: I scored +1 on my target, so a positive score increased my morale. The station seemed easier than previous and I wasn't even out of breath at the end of the station.
Bicep Curls: -1 on my target, I don't believe is a great lacking failure. I am finding the 2minute stations do-able but I am cheating slightly by having a bit of a rest at the end of each station. I was unsure at this point if I could actually go on and score anything anywhere near targets or if they were all going to be 2 or three away. None the less I went on and tried them.
Free Throws: +1 on my target gave me a new glimmer of hope, I realised that although the 2minute sessions were seemingly huge, they were actually do-able. I knew that I would be incredibly tired at the end of each session but I really wanted to improve. I think at this point I gave a big push to improve.
Tricep dips: -1 on my target, yet I still felt it was a success; I couldn't have been closer to my target if I had tried. I worked all the way through the two minutes at a pace I felt suitable. I am really enjoying the 2m challenge this circuit is giving me!
Mikan Drill: -1 on my target score here I felt I performed well and tried my hardest. I still think that for a starter session at this level it really does show an awesome improvement
Fake and lay-up: -1 on my target score here I felt I performed well and tried my hardest. I still think that for a starter session at this level it really does show an awesome improvement
Bounding: again, a strange increase, I seem to be able to stride a lot wider now with ease... I think doing this station has really increased my stride and my explosive strength.
Jordan shooting game: Even though I lost, it felt like good, controlled, good technique shooting. I think I will adjust my next weeks target and try, try again!
Rim jumps: Again a +1 score on my target, I seem to be making slow progress here.
Shuttle runs: I think I was so tired at this point there was no way I could even finish the 2minutes of the station. I stopped about 1m50s in and didn't hit my target.
I took my Heart rate at this point: 180 (+20 from last week)
Although I feel that the 2 minutes stations were very hard, I still worked as hard as I could... I am not looking forward to next weeks sessions as they still prove to be to tiring to do. However, next week is the last week of my circuit and I really can't wait to get back to my normal training regime.
Here are the targets for next week.
Stations
Target
Original Target
Rebounding drill
65
65
Bicep Curls
61
55
Free Throws
38
25
Tricep Dips
93
75
Mikan Drill
61
65
Fake and Lay-up
36
30
Bounding
33
26
JSG
Win from -4
Win from -3+
Rim Jumps
56
50
Shuttle Runs
43
50
Training session number: 10 Type of training - circuits
Date:
Session outline
PEP aims: To improve my stamina, speed, power and explosive strength for my chosen activity - basketball (refer to aims)
Session aims: To achieve the target number of exercises for each exercise as stated in an earlier part of this PEP
I aim to continue exercising at each station for one minute and then record on a prepared result sheet, how many of each exercise I have done before moving on to the next station.
I checked all the equipment being used to make sure it was in proper working order. I then started my session with a thorough warm up as outlined in the main part of this report.
My programme consisted of 10 circuit training stations, each station to be used for two minutes.
The circuit included:
Stations
Target
First lap
Rebounding drill
65
66
Bicep Curls
61
62
Free Throws
38
38
Tricep Dips
93
94
Mikan Drill
61
62
Fake and Lay-up
36
37
Bounding
33
34
JSG
Win from -4
Won 10-7
Rim Jumps
56
57
Shuttle Runs
43
44
Evaluation
I approached my last session of 2minutes and overall with a great relief and uncertainty. I was unsure if I could perform as well as this continuously after I had finished the sessions. I could only hope that the skills would stay with me. I wanted to really finish with a bang by meeting all my original targets so I re-assured myself that I would indeed beat them.
Rebounding Drill: Finishing with a +1 on my target score. I felt incredibly sure that I had performed to the best I possibly could. I had achieved what I thought impossible and assured myself that at some point performing these would indeed increase my game performance. This gave me a boost of hope and I approached my next station with even more determination.
Bicep Curls: +1 over my target, I really now knew that I had improved to a high standard. My improvement has however slowed down.
Free Throws: I equalled my target. Enjoying my success I wasn't to bothered whether or not If I passed my target scores, I had achieved what I wanted and more. Seeing this result I wanted to immediately put this skill into use in a game situation.
Tricep dips: +1 on my target shows again a slow progress rate, yet an improvement none the less. I was motivated and enthusiastic throughout
Mikan Drill: +1 on my target score here I felt I performed well and tried my hardest. I still think that for my last session I have improved to a standard that I am happy with.
Fake and lay-up: +1 over my target, I think at this point I have hit a plateau; I can't really improve this any more due to time constraints.
Bounding: A constant slow increase here, nothing impressive, just the same as all the sessions before.
Jordan shooting game: Another win! My best win yet, and I was at a -4 lead!
Rim jumps: +1 on my target, I really felt the burn of these 2 minute stations. I had a hard time completing this station. I stopped once to catch my breath.
Shuttle runs: Being my last session I approached this one with great anticipation, it was my last station of the last session, I wanted to do really well and was incredibly tired! I gave a final push scoring +1 to my target. I dropped to the floor and took my heart rate.
I took my Heart rate at this point: 190 (+10 from last week)
At the end of my circuit sessions I felt a great relief. As much as I enjoyed the sessions I really wanted to get them over with. I couldn't wait for them to be over, so that I could get back to my normal regime.
I will now find out the Scores per minute again using the same formula as before only changing the 90 to 120 and plot them on a graph... I would be interested to see the results.
This is Station 1:
I made a gradual improvement on this station, showed by the sloping curve upwards. As we can see on the graph, on sessions 9+10 my performance dropped. However it did not drop as far as I would have predicted. This is proof that my muscular endurance must have been adversely increased.
This is Station 2:
This is the same as the first station, only a steeper decline for the last sessions. This tells me that for this station, I moved onto 2 minute circuits a bit prematurely.
This is Station 3:
Strangely, looking at this graph I have shown nothing but a continuous Very steep improvement throughout my sessions. Even when I moved onto the 2 minute sets, I managed to considerably increase my performance in relation.
This is Station 4:
Looking at the polynomial curve, we can see that I suffered a lack in performance at the 2 minute sessions; this decreased my overall improvement gradient. I feel that I moved onto 2 minutes prematurely here as well.
This is Station 5:
Looking at my graph; again a slow increase with a drop at the end. I have a lot of evidence that I moved on to quickly and I will discuss this later.
This is Station 6:
Although a steep decline between 5-8 (as shown by the polynomial curve) I seem to have climatised to the change and increased my performance back at session 10!
This is Station 7:
This graph is probably the most interesting, it is the only station at which I have shown a constant increase all the way through the sessions. I have improved incredibly on this station and I am veruy happy with my performance.
This is Station 9:
Looking at my graph, I have shown a big improvement and then a slow curving plateau. Suffered a drop at station 9, but increased again at 10
This is Station 10:
Looking at this graph I can clearly notice a steady increase in improvement till I hit a plateau and I couldn't really improve any more. Stations 5-10 were very varied.
I had another game between session 9 and session 10. Again I performed to a high standard and I was again the highest scorer as before. This time I noticed a great increase in my defensive ability. I was making faster steals, stopping people from getting to the basket and even running back and stopping fast breaks. I scored a very substantial amount of the team's points; Scoring over 80% of the lay-ups and 60% of the total score.
Again I feel that I was right in keeping my circuit in the same order. By keeping them the same I feel that I have achieved optimal performance and optimal improvement. I seem to have improved to a rate in which I was happy with and to what I originally set out. My motivation was consistently high and I have thoroughly enjoyed performing these sessions.
Evaluation of programme
Post PEP fitness testing
Test
Result pre-circuit
Result Post-Circuit
Multi Stage Fitness Test
L:15 S:3
L:17 S:5
Queens College Step Test
25bpm
20bpm
Sergeant Jump Test
59cm
64cm
Sit ups
36
40
30m Sprint
4.3s
3.4s
Lay-ups
3
8
I increased by almost 2 levels in the multi stage fitness, this test was obviously a very valid test; it gave me an excellent reading of my v02 max and muscular endurance. This was one of my main PEP aims. I think this solely is proof of a huge improvement. As I said earlier this test is 100% specific to my activity. The fact that I have shown an increase at this level almost ensures a benefit at game and competition level. It has obviously met my aims that I set down earlier in this pep. As this test is for muscular endurance I can obviously see a good improvement in my specific aim. It has helped my performance by allowing me to run longer, at a faster rate when it is needed most. I have noticed in game situations that I am now able to outrun players that I previously could not at crucial points in the game.
Looking at the Queens College step test I can see a decrease in my heart rate after the work out. This shows that my heart needs to beat less and shows an increased v02 max. I think this is a slightly less reliable test than the multi stage fitness test. It is just as specific as the Multi stage fitness test. This has shown similar effects to the multi stage fitness test.
Sergeant jump test: One of my main PEP aims was Explosive strength; I really wanted to push this skill as I wanted to be able to perform a slam dunk. I sadly cannot do a slam dunk yet, but I am very, very close. I can now grab the rim and hang on. I would say that I have shown a good improvement on this fitness test and that I am very happy with my result. This test is very specific, valid, and reliable to me, the circuit and performance at competition level. As this is a test of explosive strength I feel that I have improved as much as was possible. It has affected not only my jumping ability but my shooting ability alongside it.
Sit ups: However not being the most specific test of all, one of my PEP aims was to increase muscular endurance. I believe that this test is very reliable and valid to this and was a good thing to test. I made quite a large improvement at this station and I feel that it is a valuable skill.
30m Sprint: This test is obviously imperative to my testing as one of my aims was to improve my speed, my decrease in time taken shows that I have definitely improved my speed by quite a lot. I am happy with this improvement and I believe my circuit really helped me on the way to achieving this. This reflected one of my main PEP aims. I feel that my speed has increased dramatically. I have
Lay-ups: I have had a huge increase in performance on this circuit; with a difference of 15 I feel that I have had a definite increase in game performance also scoring a lot more lay-ups than ever before. It has not only boosted my game performance but my game confidence. I now have no problem whatsoever going for a lay-up with or without competition in the way.
How effective was my PEP?
Looking solely at the graphs I have produced (pages 62-63) I believe that my circuit was very successful. On each station I have made at least a 200% improvement on my base scores. However just improvements at the stations do not determine the success off my PEP. I will now discuss how effective my fitness and skill related aims have been.
Muscular Endurance: Looking at different parts of my circuit, such as the shuttle runs, etc. I can see a definite increase in muscular endurance. Not only in my legs however, the bicep curls and Tricep dips also show an incredible increase in performance.
Speed: I think my 30m sprint test shows how effective my circuit was in effecting this health related fitness. The drop in time it took me to complete the 30 meter run really emphasises just how well I have improved.
Explosive Strength: I had implemented many tests that were valid to this health related fitness. Stations such as the bounding and rim jumps are specialised to this skill. My improvement on my sergeant jump test score really shows this.
Even though my initial technical aim was to improve lay-ups, I seem to have effectively and efficiently improved my shooting, and lay-up technique. These two technical skills have improved massively. I even developed my training methods (as discussed through evaluation of each session) for this reason I can easily state, with the backup of my performance graphs that my circuit has been extremely effective in improving these skills.
Was I right to choose circuit training?!
The simple answer to this question is a definite yes. The circuit training has been fun, varied and very hard work. It has pushed me to my limit and I have been easily able to evaluate and asses it as I went on. Circuit training is very easy to manipulate, I could use it to meet my needs and be flexible as I performed my circuits, and this not only gave me greater motivation but increased my determination.
Also just looking at the sheer excellence of the improvements I have shown really proves that circuit training was most definitely the right training method to choose. Circuit training gave me a vessel that I could use to improve both skill related fitness and health related fitness. Circuit training was incredibly easy to set up and use. The weather was not a factor either allowing me to perform it at whatever time I wanted and in any season condition.
How would I change my circuit for future programmes?
To begin with, I would use the same framework, moulding the stations I use to meet my specific targets. I think I most likely changed time frames prematurely, if I were to repeat this circuit training. I would increase the amount of sessions, changing the time period slower, giving me more time to get used to the increase of pressure on my body. I found the 9th and 10th sessions of this time round very, very hard to do.
I would certainly implement more of the adjustments I made to the free throw and lay-ups stations; this was my pressure training theory. Putting myself under increased pressure helps me to improve at a faster rate. (From the cognitive to the Associative phase) However I do not feel that this type of training would help me to increase past the associative phase of learning as I get used to pressure very fast.
Methods of overload could be changed, i.e.: using a heavier ball, using heavier weights, etc... I feel that although these could have been changed, my method of overload was much better.
Appraisal of programme
I will now discuss how I applied principles of training and whether or not they were successful within my coursework.
Rebounding Drill: This station is extremely specific to basketball defence and the aims I set down earlier in this pep. As I play a position that requires very good defence, having this ability is imperative. For this reason I have to say that this station was very specific. I overloaded on this station by increasing time as my sessions went on. I feel this was the best way to improve. I could have increased ball weight, or had strap on weights; I believe this however changes how you play with a normal ball and no weights, I feel that it would lessen my performance normally. So for this reason I chose to do the circuit with only increased time. I felt that my progression targets were spot on and I increased the time in which I worked well. If I were to change anything about this station it would most likely be the time done, I would lower the last two sessions to 1 minute 45 seconds.
Bicep curls: This stations complete specificity is brought to question with the nature of the exercise. However with extensive research I have come to conclude that doing bicep curls does indeed help your shot length and accuracy. Having greater strength and muscular endurance allows us to shoot straighter for longer, from longer distances. I overloaded here again by increasing time at the station. I feel that this was an ok way to improve, but at the end of the circuits I felt that the weight I was lifting was no longer appropriate for me. I still progressed well and suffered no fatigue I think I applied training theory well here.
Free throws: This station is completely specific to basketball linking a major in game skill with a HRF showing that I am also exercising my aims. I believe that in my position I win at least 4-8+ free throws a game and I am expected to score them. I chose to overload here by increasing the time and adding pressure. I felt that I could have also added weights into this session but again it could have hindered my final performance without these in a game situation. I believe that I used the principle of progression well and showed amiable improvement throughout.
Tricep dips: Again another station that has lacking specificity for my activity, but is however specific to my training aims. I did however match this to my activity however by using it to increase muscular endurance of the arms. This was one of my main aims and I used this to improve longevity of my shooting within games. Overload here was brought on by increasing time doing the activity but I could have included weights to my sessions to increase how I was progressing and overloading. I feel that I successfully applied the principles of training here and there were no changes that I would have incorporated.
Mikan drill: Once again another station that is completely specific to my activity yet not so much to my aims, I feel that I could have not overloaded SUCCESSFULLY any other way than increasing time. Including a weighted ball or weights to my body would impair performance in natural state. I progressed well, and didn't feel that the way in which I increased time was wrong at all for this station. I feel that the program intensity levels at this station were perfect for the current level of performance
Fake and lay-up: Another highly specific skill for my activity and to my training aims. This station is heavily dependant in competition play, I believe that I applied overload here well, I not only increased time, but I implemented pressure to my training also. I felt that I progressed at a rate that was acceptable and avoided fatigue and performance related problems well. I felt that intensity levels were perfect again and I had no problems with my current level of performance.
Bounding: However not entirely specific to my activity but most definitely to my training aims; I feel that this station was a very worthwhile to implement. I overloaded on this by increasing time. The nature of the activity makes it hard to overload in any other way. Adding weights to the station decreases how well you can perform technically reducing optimal training levels. I was happy with the rate at which I progressed and overloaded and felt that my intensity levels for this station were perfect.
Jordan shooting game: This station was entirely specific to my activity and not so much my training aims. I felt that it was an important station to implement. However its reliability suffers due to the very open nature of the station. This freedom makes me question my overload levels and my performance levels. Perhaps next time I would increase my target goals, implement a weighted ball, or even set a minimum distance to shoot from. Overall however I am happy with my rates of progression feel that I have implemented the theory of training well here.
Rim jumps: This station again is very specific to my activity and training aims. I feel that I overloaded well, by increasing the time I performed the station I felt that I progressed at a good rate and suffered no fatigue or problems during my course at this station. I feel that I have implemented my training theory well here also.
Shuttle runs: Another station that is entirely specific to both my activity and my aims. I feel that by increasing the time I did at this circuit I overloaded and progressed well... However I would have benefited from a rest station in between this station and station 9. I suffered heavy fatigue at this point and I believe that I was working at anaerobic levels some of the time. I seemed to be working in my anaerobic training zone at this point.
I believe that my PEP was a success and that my order of stations gave it not only optimal performance levels but an increased learning curve, increased kinaesthetic ability and increased bi-lateral transfer of learning. My proof is the sheer improvement that I have shown. I believe that 3 or more of the stations complement each others performances helping you at different points in the circuit, and by doing this, gives optimal output.
I believe that the ease of circuit training allows us to implement the measurement of other theoretical factors of both psychological and physiological nature. The use of extrinsic and intrinsic feedback is vital. My circuit exercised both of these wonderfully allowing me to asses my own performances whilst giving me visual feedback of my results.
I believe that all my graphs follow the top end of the learning curve theory. As I already had a good level of skill, looking at my graphs I can see that my graphs slowly curve towards a plateau. This can help me with the analysis of my stations and help with the discussion of modifications for future use.
I believe that If I were to modify my principles of theory then I now would begin implementing weight based training into my already diverse array of stations. I feel this would help me improve further and now I have greater awareness of myself with a basketball feel that it would not hinder my performance at all.
Allowing myself to incorporate variety into my training theory would allow me to break the plateaus that I seem to be now hitting. If however it was a completely new player to basketball I feel that my circuit would be useful for them to achieve a performance enhancement similar to that I have seen.
I believe the longevity of my circuit suffers as there is a maximum limit that anyone could ever achieve on the stations within my circuit. This could be changed with a few minor adjustments. If it was for me for example I would look at my role on the court more closely. As I captain our team a lot, can I possibly implement factors that will improve my ability to do this? What factors would help me benefit from this and would it be only physical?
Tactical aims could be implemented to my training regime. Moving through stations in a set pattern of play would improve my reliability in a game situation for tactical play. Leadership and communication skills would help me to get my points across and maybe even boost team morale. Becoming an all round basketball player is not only physical but also mental. I would have to explore the diversity of psychological input to the game. One example of this is the Psychological refractory period. Although I exercised this a little bit during the fake part of my lay-up. Is there any way I can implement this further to give increased trickery and diversity in my game situation.
I think however the most important changes would be different aims at the start. General aims for my health related fitness and skill related fitness would prove to be the major factor for driving the modifications in future circuits. I believe however that my circuit overall has been an enjoyable and interesting learning experience that has not only improved my game play (as shown in the games listed at evaluation of session 5 + 10) but also my other sports, showing greater muscular endurance has had a positive learning transfer effect.
Gareth Waton