• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

action plan - endurance, strength, flexibility speed and agility.

Extracts from this document...

Introduction

Action plan Through out my portfolio I aim to carry out skill's and fitness tasks. The type of fitness training I am doing will be endurance, strength, flexibility speed and agility. There are a number of ways I can test and train. The area of fitness, times trained and activity are listed in the table below: Component Time Activity Endurance 2 times a week (1-5) 3 times a week (6-10) Cardiovascular One a week Gym classes Once a week Tread mill, cross trainer, rower Strength Once a week Resistance training Twice a week Weights Speed and agility Once a week Fartlek (speed play) Once a week Speed training Our aerobic capacity is also know as cardio respiratory endurance or stamina. It's the ability of our heart and lung to cope with actives over a long period of time strenuous activies , using the whole body to keep our active muscles supplied with energy and removing waste. The better our aerobic capacity is the longer we can do our activity for. To improve aerobic capacity it takes regular heart rate of between 60- 80 % of our maximum heart rate for a minimum of 12 minutes increasing up to 40 minutes. Professional athletes and performs will work in excess of an hour 4 times a week on aerobic capacity. ...read more.

Middle

Left and right footed Slide tacking Week 1,3,6,8 Playing against and opponent get the player to run with the ball then time slide tackle. Improving timing and technique also working out the right power for each tackle. Beating a player A rectangular shape made out with cones get to opposite side you start on. Beating the player and stopping the ball on the opposite side. Incorporating tricks to make more space as well as improving positional play and improving confidence, I will do a test to check progress from week one, five and ten. Week 1 Cardio vascular test: I completed the bleep test The test is made up of 23 levels where each level lasts approximately one 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/CD 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: I reached level 14 Speed test To test my fitness I did 4 x 60m sprint then had a minute rest between then a recorded my times and found the average. Sprinting is important as in a match situation I may need to sprint from my penalty area to the other to support the strikers. ...read more.

Conclusion

shooting Weights Body pump class Fartlek training for endurance Match Rest day Cool down stretching Stretching Steady swimming Dynamic cool down Steady jog and stretching Cool down Activity Time Intensity/ reps Tread mill 15minutes 8 Rower 15minutes 8 Stepper 8minutes 6 Quadriceps leg extender 57.5kg 3x8 Hamstrings leg curler 40kg Calf raises 57.5kg Bicep curls machine 32kg Triceps extenders machine 32kg Pectoral fly 57.5kg Back pull downs 40kg Back extender 40kg Free weights 12kg Evaluation I found performing in the match hard because of having tight muscles from endurance training on the Friday. Rather then having a rest day after the match I will have it before. I stayed at the same level at the gym for every thing except free weights, which I increase to 12kg. The reason I stayed at the same level is I found it difficult last week and this week the frequency of my training was progressed Match We won our match 2-1 I played 90minutes My stamina was ok although my legs ached from Friday I felt more confidence using my body to protect the ball. Possible physiological due to doing more training. I got an assist with a long ball over the top I felt as though I could of made a bigger impact on the game if I could run fast so I will incorporate some activities for this next week. ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our AS and A Level Acquiring, Developing & Performance Skill section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related AS and A Level Acquiring, Developing & Performance Skill essays

  1. I have chosen badminton for my personal exercise programme. I will enhance my performance ...

    60.94 cm 21 - 30 40.65 - 45.70 cm 50.80 - 55.89 cm 11 - 20 35.55 - 40.64 cm 45.70 - 50.79 cm 1 - 10 30.50 - 35.54 cm 40.65 - 45.69 cm Analysis of the results is by comparing them with the results of previous tests.

  2. Technique Sheet Activity - Swimming Front Crawl

    C2 +C4 Observation Activity - Swimming Front Crawl The following nine photographs show the phases of a full freestyle cycle with images and text that constructively point out adjustments that were not correct The aim is to glide in

  1. Fitness testing

    In boxing muscular endurance is needed, because a match can go on for at least 36 minutes and opponents must keep punching and dodging and moving about, if for instants if muscular endurance is poor in a boxer, after 7 minutes he wont be able to throw hard punches and

  2. PEP The aspect of fitness I am going to develop is strength. This is ...

    Also, it does not make a significant difference to the result if the athlete Is or is not motivated. Therefore they are likely to produce similar result. An injury to the athlete would be the only thing to produce vastly different results.

  1. Personal exercise plan

    will be working at one time as there is a constant continuum were energy systems will over-lap. A good diet plan will provide a better equipped body for Trekking, however food is not used directly for providing energy as the carbon, hydrogen, protein and nitrogen we get from food is

  2. Sport Synoptic Assignment-Maria Sharapova Evaluation

    The player needs to be able to make fast movements across the court to get into a desirable position in order to make explosive shots to give the ball speed to go further. Sharapova showed us just how well she can keep playing her pounding forehands and serves right up

  1. Action plan to improve my performance in rounders.

    Repeat the drill sprinting laterally left. Hold the position on your left foot as you step over the last hurdle. Perform two to three sets of four to six reps. Rest a minute to a minute and a half between sets.

  2. Aerobic Endurance and Strength Training Programmes

    To improve muscular endurance you must perform sets of higher repetitions using relatively light weights and take only short rests between sets, for example three sets of 20 repetitions resting 30 seconds between sets. Muscular endurance training causes a significant build up of lactic acid, which will make your muscles burn, but this, is quite normal.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work