Weaknesses.
- The player did not always shoot accurately with her right or left foot, which resulted in scores being missed.
- The player was not always confident and didn’t look up before shooting, resulting in the ball going wide.
Tackling.
Strengths
- The player was confident when she was tackling the opposition, therefore resulting in her retrieving the ball.
- The player was able to remained focused on the ball and not on the opposing player, therefore she remained confident in her tackles.
Weaknesses
- The player did not always stretch out her arms fully when tackling, which resulted in a few tackles being missed.
The player gave away a few frees for some tackles performed, which resulted in a score for the other team.
Soloing
- The player should ensure that the ball is dropped on the correct part of the foot to ensure that a proper solo is carried out so that the opposing players don’t gain possession.
- The player should be able to run at speed whilst soloing the ball, they should ensure that the ball is kept under control.
- When soloing, the ball should always remain close to the performers body to prevent the opposing players from stealing possession of the ball.
- When carrying out a solo-run it is important that only four steps are taken in between each solo.
Catching/ Handling.
- For catching a high ball the player should ensure that they make a good jump and that the ball is firmly in the palm of their hands.
- The ball should immediately be brought close to the chest after catching to decrease the chance of the opposition gaining possession of the ball.
- The player should be able to pick the ball up of the ground on their first attempt.
- The players jumping should be controlled in order to successfully catch the ball.
Shooting
- The player should be able to shoot accurately with either foot.
- They should be able to keep an eye on their target in order to gain a score out of it.
- A follow thru is necessary if the player wants to achieve more power and accuracy in their shot.
- The ball should be dropped onto the foot when shooting rather than threw up in the air.
- The player should ensure that they have consistent power behind their shot.
Tackling
- The player must be careful not to foul the opposing player when tackling.
- The player must be confident when going in for tackles otherwise they will lose out on the ball to their opposition.
- When performing a tackle the player should remain focused on the ball, not on the opposing player.
- The players arms should remain stretched out when moving in to perform a tackle.
There are many physiological and psychological reasons for a performers strengths and weaknesses. Below I will begin to evaluate the reasons for my performers weaknesses.
Our success as an athlete comes from a combination of athletic ability and our body build. There are three components to body build:- type, size and composition. Every one of us were born with a different genetic blueprint. The blue print was pre-determined by the biological and physical makeup of our parents genes. However, by doing cardiovascular training, weight training and eating a healthy diet along with the proper supplementation we can alter our physical appearance. The key to doing this is knowing what your body type is and how it responds to your exercise and diet program. The characteristics of each one vary with every ones body type.
Body Type
There are three extremes of body types.
Endomorph
- A pear shaped body
- A rounded head
- Wide hips and shoulders
- Wider front to back rather than side to side.
Endomorphs tend to have a soft skinned body that is pear-shaped, meaning their hips are usually wider than their shoulders. They gain weight easily and tend to be curvier than the other body types, as well as having trouble losing weight. Tend to have an over-developed digestive system. Endomorphs are generally those with a large bone structure. They can probably hoist some relatively heavy weights around the gym, but with a slower metabolism, fat loss is very difficult, which can hide their hard-earned muscle gains (or fat loss).
Soft body
Underdeveloped muscles
Round shaped
Over-developed digestive system
Trouble losing weight
Generally gains muscle easily.
A lot of fat on the body, upper arms and thighs
Mesomorph
- A wedge shaped body
- A cubical head
- Wide broad shoulders
- Muscled arms and legs
- Narrow hips
- Narrow from front to back rather than side to side.
These people comes into the gym and don't really look like they know what they are doing, nor do they stay very long, yet their gains are great. These people make enormous progress despite their complete lack of training or nutritional knowledge. Mesomorphs can basically get away with doing less and achieving more. However, Mesomorphs are also more prone to over training because they see results so quickly. They also tend to do the same routine over and over, again because they see results. This could in fact lead to decreased gains. For this reason it is recommended that Mesomorphs change up their routine often. Pyramid training is an ideal method for this body type.
- Hard, muscular body
- Overly mature appearance
- Rectangular shaped
- Thick skin
- Upright posture
- Gains or loses weight easily
-
Grows muscle quickly.
A minimum amount of Fat.
Ectomorph
- A high forehead
- Receding chin
- Narrow shoulders and hips
- A narrow chest and abdomen
- Thin arms and legs
Ectomorphs have high metabolic rates This makes it very difficult for them to gain both muscle and strength. The Ectomorph faces a much greater challenge than does the Mesomorph in gaining muscle and therefore must be patient with muscle gains when resistance training. .
- Thin
- Flat chest
- Delicate build
- Young appearance
- Tall
- Lightly muscled
- Stoop-shouldered
- Has trouble gaining weight.
- Muscle growth takes longer.
This body type has a lean thin build and problems keeping weight on. The metabolism burns calories at a rapid rate. The Ectomorph can eat nearly any thing and get away with it. Most people wish they had this problem. In order for the Ectomorph to gain weight, the muscles
cells must be stimulated through weight-training. There must also be additional calories to their diet.
Below I have given the triangle for different somata type (Sheldon’s body type diagram) on it I have marked, which somata type my subject is.
From this we see that my performer is mainly an endomorph. This would be considered a weakness for the performer in relation to badminton. As a result this is restricting the speed at which the performer moves at and is affecting my performers reaction time. In badminton speed is required in order to maintain a rally by reaching the shuttle and hitting a return. As a result my performer is slower to the shuttle, reducing the number of returns and therefore losing points.
Body Size
Body size refers to the athlete's height and weight. The ideal size for an athlete depends on the sport or event and sometimes the position they play in their sport (consider the various body sizes in a Rugby team). There are standard charts based on an individual's height. These tables unfortunately do not help athletes because they do not allow for body composition. Being overweight is not a problem provided it is extra and not .
My performer is not very tall and is slightly over weight. This is proving to be a weakness to her in a game of badminton. Because of her height she finds it hard to reach some of the high shots. As a result she must quickly move back to get it. Her extra weight may also affect her movement backwards, the opposition has noticed this and often used lobs to her advantage as it meant my performer had to run back at speed to return the shuttle.
My performer suffered from a minor sports injury about seven months before she was analysed. She suffered from a fractured bone in her wrist in a Gaelic football match. She feels she may still have a weakness in the bone and a slight fear of re-injuring her wrist again. Therefore at times she is slight afraid to apply too much force to it, therefore was afraid to un-cock her wrist before hitting a serve.
Everyone has either fast twitch muscles or slow twitch muscles which affect performance. Some authors define a fast twitch fibre as one in which the myosin can split ATP very quickly. The fast twitch fibres rely on a well developed, short term, glycolytic system for energy transfer and can contract and develop tension at 2-3 times the rate of slow twitch fibres. Therefore we know that fast twitch muscles give the performer the ability to perform powerful explosive movements. Fast twitch muscles allow a person to make quick explosive movements, because they contract exerting great forces and so they are good for activities such as sprinting.
The slow twitch fibres generate energy for ATP re-synthesis by means of a long term system of aerobic energy transfer. They tend to have a low activity level of ATPase, a slower speed of contraction with a less well developed glycolytic capacity. Slow twitch fibres contract slowly exerting less force and so are for more endurance activities. Therefore the performer will have the ability to keep going for a long time that explosive power is not being used. From my subject’s performance it would lead me to believe that she has majority slow twitch muscles as a result she tends to be slower to the shuttle but her ability to maintain the match is very good.
Motivation is also very important when it comes to playing sport. Motivation can be referred as:
‘A performers motivation refers to the incentive to succeed. Motivation stems from a given stimulus.’
A persons desire to do well is backed up by motivation. As it was only a challenge game that my performer was playing I feel she may not have been putting all her effort into the game. She was given a very little praise therefore motivation was restricted. My subject has a small amount of motivation, with motivation performers strive to acquire their full potential. Therefore we can see that she is lacking in motivation.
There were no reasons for extrinsic motivation. Extrinsic motivation is said to be:
‘"Extrinsic motivation is motivation to engage in an activity as a means to an end. Individuals who are extrinsically motivated work on tasks because they believe that participation will result in desirable outcomes such as a reward, teacher praise, or avoidance of punishment." --Paul R Pintrich & Dale H. Schunk, Motivation in Education
My performer enjoys gaelic badminton, but does require a certain amount of intrinsic motivation and extrinsic motivation (medals, trophies) for her to reach her full potential in a practice match.
The presence of a crowd can increase adrenaline levels of the performer. My performer seemed quite relaxed in front of a crowd. She appeared confident, and did not show any signs of being nervous. Most performers like to do well when playing in front of a crowd. The crowd being there gave my performer the incentive to do well in front of them.
Feedback is also a very important part of a badminton game or indeed in any sport
Feedback is said to be: ‘ According to ‘Wesson et al’
‘ The receptor sites receive information in various forms as a result of whatever action has been carried out.’
My performer was good at listening to and acting on the feedback, given to her. Although it was quite minimal, she was able to act on it and improve her performance, it will help her to build confidence therefore improving her game. from the feedback recieved my performer was able to work on the aspects that she was doing wrong and put them right. The quality of majority of the feedback was very good. The coach explained in detail and also demonstrated the correct technique making it a lot easier to improve.
My performer showed that she possessed many components, that were an advantage to her performance. She had good power and muscular strength, power can be defined as:
‘Generating the maximum force (strength) in relation to time (speed).’
And muscular strength can be referred to as:
‘This is the maximum force that can be developed in a muscle or group of muscles during a single maximum contraction.’
As she is quite big she has a lot of strength therefore can put a high level of power behind her shots. She showed that she had a lot of muscular strength throughout the game, as on a number of occasions she was able to return serves/shots that her opponent was not able to reply to. Because of her muscular strength she was able to return serves easily and repeatedly and therefore score points easily of her opponent.
All movement requires a series of co-ordinated muscle contraction, which in turn requires a supply of energy. There are three basic pathways or energy systems, which govern the replenishment of ATP and therefore energy supply. Which system operates is largely dependent upon how immediate the energy is required, how intense the activity is and whether or not oxygen is present. The three systems are. According to ‘Brian Mc Kenzie
The Anaerobic (ATP-CP) Energy System
Adenosine Triphosphate (ATP) stores in the muscle last for approximately 2 seconds and the resynthesis of ATP from Creatine/Phosphate (CP) will continue until CP stores are depleted, approximately 4 to 5 seconds. This gives us around 5 to 7 seconds of ATP production.
The Anaerobic Lactate (Glycolytic) System
Once the CP stores are depleted the body resorts to stored glucose for ATP. The breakdown of glucose or glycogen in anaerobic conditions results in the production of lactate and hydrogen irons. The accumulation of hydrogen irons is the limiting factor causing fatigue in runs of 300m to 800m.
The Aerobic Energy System
The aerobic energy system utilises proteins, fats and carbohydrate (glycogen) for resynthesising ATP. This energy system can be developed with various intensity (Tempo) runs. The types of Tempo runs are:
-
Continuous Tempo - long slow runs at 50-70% of . This places demands on muscle and liver glycogen. The normal response by the system is to enhance muscle and liver glycogen storage capacities and glycolytic activity associated with these processes.
-
Extensive Tempo - continuous runs at 60-80% of maximum heart rate. This places demands on the system to cope with lactate production. Running at this level assists the removal and turnover of lactate and body's ability to tolerate greater levels of lactate.
-
Intensive Tempo - continuous runs at 80-90% of maximum heart rate. Lactate levels become high as these runs boarder on speed endurance and special endurance. Intensive tempo training lays the base for the development of anaerobic energy systems.
My performer mainly participates in Gaelic football and therefore her main energy production comes from the aerobic system through continuous running and a high work rate both on and of the ball. Aerobic system takes approximately excess of three minutes for energy production as in Gaelic football.
In badminton, the main predominant energy system is the ATP-Pc system. The speed and immediately that ATP can be resynthesised through PC is very important. In badminton, the serves or rallies rarely lasted longer than eight to ten seconds of maximum effort before a rest (through break of rally usually) occurred. The ATP-PC system is generally regarded where bursts of speed and power occur, as in badminton.
There are a number factors that need to be taken into consideration before devising a training programme. These factors are a warm up, cool down, recovery, and a training programme should be related to a specific principle, i.e F.I.T.T Principle.
The importance of Warm-Up
The purpose of a warm up is to get your body moving, begin raising your body temperature, it will stretch muscles, move your joints and get energy pathways working so that the proper fuel is getting to your muscles.
A proper warm up will prepare your body for the workout and will make the work feel easier than it would if you started out cold. A thorough warm up can reduce the risk of injury. It can assist the body to achieve a state of readiness for vigorous activity and enhances the performance of movement required for exercise.
Warm ups can provide physiological benefits for the performance which has also lead to an enhanced performance. According to ‘Wesson et al’
- Warm ups can prepare the body muscles for the exercise activity they will be participating in.
- Warm ups release adrenaline to the heart, therefore increasing heart rates, this means a greater level of oxygen will be transported to the working muscles by an increased delivery speed.
- Increased muscle temperatures increase muscle metabolism and therefore ensures a readily available source of energy
- A warm up will lead to increased body temperature, this will help to decrease the chance of muscle injury as there will be increased extensibility and elasticity of muscle fibres therefore leading to increased speed and force of contractions.
There are two types of warm up which are typically used- General and specific. The purpose of a general warm up is ‘according to Wesson et al’ to
- Increase body and muscle temperatures and blood flowing to working muscles.
- Facilitate the production of energy for exercise.
- Increase oxygen delivery to muscles.
- Improve the travel speed of nerve impulses
- Improve the efficiency and the speed of muscle contractions.
- Gradually increases the load on the heart, which helps prevent abnormal cardiac rhythm.
This type of warm up includes callisthenics, stretching and running; stretches should be smooth, slow movements held for 20-30 seconds.
The other type of warm up is specific; it is a type of warm up, which is specific to the movement of an activity.
Warm ups should always be made as specific as possible to the exercise that follows. Preparing the specific muscles, which will be used and activating any energy stores which will be required for a particular exercise.
A cool down is a similar process to the warm up; it is a way in which we can aid the prevention of muscle soreness or injuries. There are main aspects of a cool down, it is said to.
- Help prevent stiffness and soreness in the muscles by discarding the lactic acid, which builds up in the muscles.
- Help return the body to its normal temperature and the working pulse rate to its resting pulse.
The purpose of a warm up is to keep metabolic activity high and the capillaries dilated so that the oxygen can be flushed through the blood tissue and while doing so it should remove and oxidise any remaining lactic acid in the body. This should help to remove any experience of dizziness if an exercise is abruptly stopped.
The build up of lactic acid can affect the functioning of the muscles and should be removed by the process of a cool down period.
In order to return the pulse to its resting rate, a similar activity could be used as the one to warm up: According to ‘Wesson Et Al’:
Lactic acid is built up and after a long period of time will decrease the flexibility etc in a person. The expression lactic acid, is used most commonly to describe the intense pain felt during exhaustive exercise, Lactic acid is a by-product of anaerobic glycolysis. If enough oxygen is not available, lactic acid is produced and begins to accumulate in the muscles. Lactic acid causes the ‘burning’ sensation felt in the muscles during high intensity exercise and also prevents muscles from working their best. This burning sensation is a result of a change in muscular acidity. The point at which lactic acid begins to accumulate in the blood is known as the anaerobic threshold or lactic threshold (LT). You can reduce the lactic build up faster if you perform light exercise after intense effort. Continue moving slowly until your breathing rate slows.
Relaxation exercises are a good way to finish of a cool down.
During exercise it is advised that a recovery period is carried out.
Recoveries after vigorous exercise are very important, the body needs to be given time to recover from any signs of tiredness or fatigue.
Oxygen is a main component when talking about recovery; the increase in breathing rate will help to increase the amount of oxygen produced. The oxygen produced during the period of recovery is used to rebuild the muscular stores of ATP and PC, which may have been used. It is also used to remove any build up of lactic acid in the muscles during exercise.
The oxygen debt compensates for the oxygen deficit, which is required to complete the exercise, if energy wasn’t supplied to the body aerobically the oxygen debt may not equal the deficit as it has other functions, which it is desired to carry out: according to ‘sport and PE’ these are:
- It supplies energy for the increased cardiac and respiratory rates, which remain elevated during the phase of recovery.
- To supply oxygen to provide for the restoration of the oxy-myoglobin link.
Recovery is also important for the removal of lactic acid, the build up of lactic acid can cause problems to muscle functioning during exercise. For example:
- Muscle contraction may be impaired.
- Energy production from glycolysis may stop.
Any effective training programme will be directed by the Fitt principle in order to devise an appropriate training schedule.
When designing a training programme the F.I.T.T principle may be considered. This principle provides the starting point for any fitness programme. The FITT stands for:
-
F-Frequency of Training
-
I- Intensity of exercise
-
T- Time or duration of exercise
-
T – Type of Training
F.
The elite athlete will need to do some sort of training some days, depending on the activity being undertaken. Endurance or aerobic type activities can be performed five or six times a week, on the other hand more intense or anaerobic activities such as strength work should be performed three or four times per week. This is because body tissue requires sufficient rest days in order to repair after a high intensity work out. My performer will train two to three times a week.
I.
The intensity of the exercise. This can also depend upon the type of training occurring, and can be quite difficult to objectively measure. For aerobic work exercise intensely can be measured by calculating an individuals ‘training zone’ this is represented by the training heart rate and so involves observing heart rate values, which become much easier with the event of a heart rate monitor.
The most established method of calculating the training zone is known as the Karnoven principle. Karnoven developed a formula to identify correct training intensities as a percentage of the sum of the maximum heart rate reserve and resting heart rate. Maximum heart rate reserve can be calculated by subtracting resting heart rate(HR rest) from an individuals maximum heart rate(HR Max)
Maximal heart rate reserve = HR(max) – HR(rest)
An individuals heart rate can be calculated by subtracting their age from 220:
Maximal = 220-age
Maximal = 220-17
= 203
65% of her maximal heartrate is equal to 132beats per minute
Karnoven suggests a training intensity of between 60-75% of maximal heart rate reserve for the average athlete. I am going to have my performer working at 65% of her maximum heart rate.
T.
The time or duration that the exercise is in progress. For aerobic type activities, the athlete should be training within his/her/my training zones for a minimum of 20-30 minutes. However it is important to remember that duration should not be considered in isolation since intensity of training often determines the duration of the training session.
For Fartlek training:
- Week One and Two – 40minutes
- Week Three and Four – 45Minutes
- Week Five and six- 50minutes
For Continuous Training
- Week One and two – 25 minutes
- Week Three And Four – 30 minutes
- Week Five and Six – 35Minutes.
My performer will carry out the training sessions for a period of six weeks, on Monday and Friday she will be doing Fartlek training and on Wednesday she will be doing continuous training.
T.
The type or mode of training that is undertaken. The type of training that I am going to use is:
- Fartlek Training
- Continuous Training
Training Methods
Fartlek
Fartlek training is according to ‘Wesson et Al’: another type of continuous training, It is a form of endurance conditioning, where the aerobic energy system is stressed due to the continuous nature of the exercise. The only difference however, is that throughout the duration of the exercise, the speed of intensity of the activity is varied, so that both the aerobic and anaerobic systems can be stressed. Fartlek sessions are usually performed for a minimum of 45 minutes, with the intensity of the session varying from low intensity walking to high intensity sprinting. Traditionally Fartlek training has taken place in countryside where there is varied terrain, but this alternating pace method could occur anywhere and could use your local environment to help you.
The athlete can determine the speed or intensity at which they wish to work it can prove very enjoyable.
An example of Fartlek training would be:
- Easy jog for three lamp posts
- Sprint for one lamp post
- Easy jog for three lamp posts
- Sprint for one lamp post repeat three further times
- Walk for one minute
Jog at 75% of MHR for five minutes
Continuous Training
According to ‘Wesson Et AL’
Continuous methods of training work on developing endurance and therefore stress the aerobic energy system. This type of training involves using large muscle groups at a steady or low intensity. For example, jogging or cycling. The intensity of such exercise should be at approximately 60-80% of the maximum heart rate, as outlined in the Karnoven Principle so that the body is not experiencing too much discomfort while exercising.
Fartlek Training
The warm up I am going to use for this training is:
- Four minute jog on the spot
- I am going to carry out different stretches some of which can be seen overleaf.
Continuous Training.
As this training is going be done in the gym I will start of the warm up by:
- Using the step up machine for four minutes at level three.
Again I will carry out different stretches, examples of which can be seen overleaf.
The cool Down that I will use will be:
Fartlek Training-
- Carry out stretches- same as carried out in warm up.
Continuous Training
- Spend four minutes on the step machine at level three.
- Stretches- same as carried out in warm up.
Recovery.
Fartlek Training
- A recovery session of two minutes after every five minutes.
Continuous Training
- A recovery of two minutes after every ten minutes of training.
D.4
From looking at my subjects performance and looking at their strengths and weakness, it appeared to me that there were three main aspects affecting my subjects performance, which needed to be developed, all three of which are weaknesses.
- My subject is overweight
- She lacks in speed
- She has low level of motivation in non-competitive games.
Because my subject is overweight, she doesn’t have a high level of speed behind her. Her weight restricts her from making outbursts of speed toward the shuttle, which may then result in her missing a point. For my subject to improve in this area she will need to lose a bit of weight, which may result in her improving her game. A method of training that could be used to improve her body status would be continuous training, the performer should be working at a high level, which hopefully would result in her losing some body weight. Also as a result of training to lose weight hopefully her speed will also improve.
Speed can be mainly related to my subjects body type. As she is an endomorph she finds it quite hard to build up speed, often resulting in the loss of points. If my subject is able to lose a bit of excess weight it will improve her speed, and also by using a training method, which helps to improve speed. A method of training that could improve speed would be fartlek training as it stresses the aerobic energy system, but the speed and intensity of fartlek training can be varied so that both aerobic and anaerobic systems can be stressed.
From the game I watched I could see that my performer was not highly motivated in non-competitive games, this often resulted in her not playing to her full potential. If my performer received more motivation from her coach she may of gathered up more confidence therefore enhancing her game. A method, which could be used to improve the performers motivation could be playing her a tape, which gives her praise and helps motivate her to do well.
In order to carry out the training there are various resources, that I will require. My fartlek training will take place outside.
The resources I require for this are:
I will use a football pitch for one of my Fartlek training sessions.
I will need cones for using within the training sessions to set areas for my performer to move to and from.
Cross country will give my performer somewhere quiet to train, therefore she may concentrate better.
All the resources I require for the fartlek training are available to me.
For the continuous training I am going to be using the gym, I will need to ensure that my performer has carried out a gym induction, which entails knowing how to work the equipment in the gym, and knowing how to behave in it and around the other people in it. The main resource that I will need is:
this is the main focus of my performers continuous training, so she will especially need to know how this works- she needs to remember to focus on what she is doing at all times so that she doesn’t fall and injure herself, her shoe laces must be tied at all times so that the will not get caught in the machine.
Using these methods should hopefully improve the speed of my performer, because through lack of speed she is losing points.
D.5
The aspects which I feel were the main aspects, which need to be worked on are her body weight and her speed.
Speed according to ‘Wesson Et Al’ can be defined as:
‘ The ability to put body parts into motion quickly, or the maximum rate that a person can move over a specific distance.’
Speed tends to be genetically determined due to the physiological make up of the muscle. Fast Twitch muscle fibres tend to be beneficial in activities, where speed is essential. After looking at my subjects performance I could see that she had mainly slow twitch muscle fibres so they are not beneficial in her activity.
Efficiency of the bodies lever systems are integral in determining speed of the body or body parts.
From these training methods I want to improve speed and also reaction time. In most games speed is one of the most vital components required in order to receive a score and provide a good performance. In my subjects performance speed has proven to be one of her main downfalls, which is losing her points. I think that she should attempt to increase her levels of speed so that she can move quicker across the court, which may then improve her performance by increasing her score throughout the game. Through improving speed and using continuous training my performer should also be losing weight, which will also improve her performance by making her more light on her feet.
If my subject carries out the training sessions properly she will receive some physiological and some psychological benefits, which in turn will improve her game.
Physiological
- With an increase in speed my performer will be able to make it quicker to the shuttle to receive a shot.
- The performer will be quicker to the shuttle, which may lead to more points being scored, therefore improving her game.
Psychological
- Because the performers game will be enhanced, it will also improve her levels of motivation.
- Due to loss of some body weight, my subjects confidence will be boosted, in turn improving her game performance.
Fartlek Training
The warm up I am going to use for this training is:
- Four minute jog on the spot
- I am going to carry out different stretches – can be seen in appendix one.
- Football Pitch, example can be seen in appendix one
- Easy Jog around the pitch for five minutes
- Sprint to and from the sprinting point to the pink cone for three minutes
- Easy jog from pink cone to red cone for five minutes.
- Sprint to and from the red cone to the sprinting point for three minutes.
- Walk around the pitch for 2 minutes
- Sprint from red cone to pink cone for four minutes
- Easy jog around the pitch for five minutes.
- Sprint from red cone to pink cone for four minutes
- Easy jog around pitch for five minutes.
- Walk for a further 10 minutes.
The cool Down that I will use will be:
Fartlek Training-
- 4 minute jog on the spot
- Carry out stretches- same as carried out in warm up.
Continuous Training.
As this training is going be done in the gym I will start of the warm up by:
- Using the step up machine for four minutes at level three.
- Again I will carry out different stretches,- can be seen in appendix one.
- Begin by running at 6.5MPh for ten minutes
- Slow it down to 6.0MPh for a further ten minutes
- Again slow it down to 5.5MPh for five minutes.
Between each she will have a Two minute recovery period
Continuous Training
- Spend four minutes on the step machine at level three.
- Stretches- same as carried out in warm up.
Fartlek Training
The warm up I am going to use for this training is:
- Four minute jog on the spot
- I am going to carry out different stretches – can be seen in appendix one.
- Cross country
- Easy jog for five minutes
- ½ paced sprint for three minutes
- jog for two minutes
- ¾ paced sprint for three minutes
- walk for two minutes
- Full paced Sprint for four minutes
- Jog for six minutes
- ¾ pace sprint for three minutes
- Walk for four minutes
- Full paced Sprint for three minutes
- Easy jog for five minutes.
The cool Down that I will use will be:
Fartlek Training-
- 4 minute jog on the spot
- Carry out stretches- same as carried out in warm up.
The warm up I am going to use for this training is:
- Four minute jog on the spot
I am going to carry out different stretches – examples of these can be seen in appendix one.
- Football Pitch,- example can be seen in appendix one
- Easy jog around the pitch for five minutes
- Full paced sprint from red to yellow cone for four minutes
- ½ paced sprint from yellow to pink cone for one minute
- Walk around the pitch for two minutes
- Easy jog for three minutes
- Full paced sprint from sprinting point 2 to pink cone for three minutes
- ¾ paced sprint from pink cone to yellow cone for two minutes
- Walk for three minutes
- ½ paced sprint from sprinting point 1 to red cone for four minutes.
- Full paced sprint for four minutes from red cone to yellow cone.
- Jog for five minutes.
- Walk for two minutes.
- ¾ paced sprint for three minutes from starting point 2 to pink cone.
- Jog for four minutes.
The cool Down that I will use will be:
Fartlek Training-
- 4 minute jog on the spot
- Carry out stretches- same as carried out in warm up.
Continuous Training.
As this training is going be done in the gym I will start of the warm up by:
- Using the step up machine for four minutes at level three.
- Again I will carry out different stretches,- can be seen in appendix one.
- Begin by running at 7.0MPh for ten minutes
- Slow it down to 6.5MPh for a further ten minutes
- Again slow it down to 5.5Mph for ten minutes.
Between each she will have a Two minute recovery period
Continuous Training
- Spend four minutes on the step machine at level three.
Stretches- same as carried out in warm up.
The warm up I am going to use for this training is:
- Four minute jog on the spot
I am going to carry out different stretches – examples of these can be seen in appendix one.
- Cross Country
- Easy jog for five minutes
- Full paced sprint for three minutes
- jog for two minutes
- ¾ paced sprint for three minutes
- walk for two minutes
- Full paced Sprint for five minutes
- Jog for five minutes
- ¾ pace sprint for four minutes
- Walk for three minutes
- Full paced Sprint for four minutes
- Easy jog for four minutes.
The cool Down that I will use will be:
Fartlek Training-
- 4 minute jog on the spot
- Carry out stretches- same as carried out in warm up.
The warm up I am going to use for this training is:
- Four minute jog on the spot
I am going to carry out different stretches – examples of these can be seen in appendix one.
- Football Pitch,- example can be seen in appendix one
- Easy jog around the pitch for five minutes
- Full paced sprint from red to yellow cone for Five minutes
- ½ paced sprint from yellow to pink cone for two minutes
- Walk around the pitch for two minutes
- Easy jog for two minutes
- 1/2 paced sprint from sprinting point 2 to pink cone for three minutes
- ¾ paced sprint from pink cone to yellow cone for two minutes
- Walk for two minutes
- ½ paced sprint from sprinting point 1 to red cone for four minutes.
- Full paced sprint for five minutes from red cone to yellow cone.
- Jog for four minutes.
- Walk for two minutes.
- full paced sprint for four minutes from starting point 2 to pink cone.
- Jog for three minutes.
The cool Down that I will use will be:
Fartlek Training-
- 4 minute jog on the spot
- Carry out stretches- same as carried out in warm up.
Continuous Training.
As this training is going be done in the gym I will start of the warm up by:
- Using the step up machine for four minutes at level three.
- Again I will carry out different stretches,- can be seen in appendix one.
- Begin by running at 7.5MPh for ten minutes
- Slow it down to 7.0MPh for a further ten minutes
- Again slow it down to 6.0 for fifteen minutes.
Between each she will have a Two minute recovery period
Continuous Training
- Spend four minutes on the step machine at level three.
- Stretches- same as carried out in warm up.
The warm up I am going to use for this training is:
- Four minute jog on the spot
I am going to carry out different stretches – examples of these can be seen in appendix one.
- Cross Country
- Easy jog for three minutes
- Full paced sprint for five minutes
- Jog for two minutes
- 1/2 paced sprint for five minutes
- walk for two minutes
- Full paced Sprint for five minutes
- Jog for three minutes
- ¾ pace sprint for five minutes
- Walk for two minutes
- Full paced Sprint for five minutes
- Easy jog for three minutes.
The cool Down that I will use will be:
Fartlek Training-
- Carry out stretches- same as carried out in warm up.
Throughout the six week training programme carried out the intensity of each training session was increased every two weeks, which in turn is increasing my performers speed levels. There are many reasons why my programme would probably work to help my performer lose weight and to increase her level of speed.
If my plan is carried out properly I would expect the overall speed of my performer to improve and I would also expect her to lose some body weight. This will improve my performers games.
Here are some physiological adaptations that should occur to my subject.
according
- There will be hypertrophy of the fast twitch muscles. Increase in levels of ATP and PC within the muscle occurs, which increases the capacity of the ATP-PC or the alactic energy system. The proportion of the fast twitch muscle fibres will not be increased but they will become more useful to my performer.
- There will be improvements in the buffering capacity of the muscle, which enables the muscles to tolerate lactic acid more effectively.
- Increased capillarisation of the muscles. New capillaries may actually develop which enables more blood flow to the muscles and enables more oxygen to reach the tissues.
- My performer will be able to lose weight throughout these training sessions.
With all of these adaptations occurring to her body it should lead to an increase in speed, which in turn will improve her game by making her faster to the shuttle.
There will also be some psychological adaptations which should occur if these training sessions are carried out properly.
- If my performer loses weight, this will boost her confidence, which in turn will improve her game.
- She should receive increased motivation, she should feel that she is being rewarded for her performance in the training sessions if they are carried out correctly.
Overall this should improve her game, by making her more confident to go for the shuttle and strike a powerful shot.
I feel that the sessions that I have planned are demanding enough to achieve an improvement in my performers speed. Over the six week period my performers speed will gradually increase. Her motivation levels should be increased and her level of performance should improve.
Books
- HONEYBOURNE, JOHN. HILL, MICHAEL and
MOOR, HELEN (second edition) (2000)
“Advanced Physical education and sport for A.S Level”
By: Nelson Thornes
NESTA. THOMPSON, GRAHAM and
HARTIGAN, SUE. (1998)
“Sport and PE”
By: Hodder and Stroughton
Internet
- Sports Coach Principles of overload online (1997)
- Long S.E. The Fitt Principle online
- Johnson J.G, Major muscles anterior and posterior view
Search Engines
Below can be seen a picture of all the major muscles in the human body
ANTERIOR VIEW
Below can be seen all the major muscles in the human body
Posterior View
Fartlek – Using a football pitch - Sprinting points
