Evaluation of Performance-Strengths and Weaknesses.

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Evaluation of Performance–Strengths and Weaknesses

Skills (Motor Skills)

Sprint Start-To start a race successfully you need an efficient sprint start. When getting into the marks position the sprinter should have their feet correctly located in the blocks with their fingers behind the line and hands evenly positioned shoulder width apart. The shoulders should be perpendicular over your fingers Head and neck should be in line with the spine eyes focused on the track (1 to 2 metres ahead). Then when the athlete goes into the set position their hips should be raised slowly to a position above the level of the shoulders with their eyes focused on the track one or two metres ahead and the shoulders vertically above or slightly in front of the hands, then have both feet pushed hard back into the blocks. The centre of mass needs to be moved forward as far as possible without becoming unbalanced. When the gun goes or the starter indicates the start of the race drive the arms hard and drive the back leg forward into a high knee action whilst keeping low and driving the legs.

Acceleration Phase-This takes place immediately after the sprint start and is where you increase you speed as fast as you can, you are aiming to go through this phase as quickly as possible, but at the same time with the correct technique. The performer’s eyes are focused on the track to keep low to allow the build up of speed with a forward lean of the whole body. They should have no tension in the face and neck with their shoulders held back and relaxed. Their arms move with a smooth forward backward action not across the body driving back with elbows. Fast leg action, good stride length giving them continual acceleration. Appearance of being smooth and relaxed but driving hard with elbows and legs. They should accelerate for approx. 20-30 metres and then the whole body should slowly come into a high tall action.

Running/Sprinting Technique, Holding the speed-This is also very important as if you do not have the correct technique then your time can be reduced dramatically. Their eyes should be focused on the end of the lane. Face and neck should be relaxed and not be strained. Smooth forward and backward action of the arms with their elbows at 90 degrees. The athlete’s appearance should be of being tall, relaxed and smooth with maximum drive.

Dipping For The Finish-The dip takes place just before the finish. This is to try and force your body over the line because your time is stopped as your chest crosses the line, so if the athlete dips on the line then their chest is going to cross the line earlier than it would without dipping.

Fitness components

Gross motor abilities

Speed-This is essential in a 100m race as it is a test of speed and when the race is competitive the fastest athlete wins.

Speed Endurance-This is needed to be able to continue running at your top speed over a longer period of time, i.e. you are running as fast as possible throughout the whole race.

Dynamic Strength-This is required so that you are continually able to move your arms and legs until the end of the race

Explosive Strength-In a race of 100m you need explosive strength because you need to be able to accelerate quickly, when starting the race. So explosive strength is essential in your legs.

Power- This is needed to be able to reach top speed in a short amount of time. Then power is needed during the main part of the race when you need dynamic strength and speed.

Psychomotor Abilities

Reaction time- When the starter fires his gun at the start then you will need to have a good reactions to get out of the blocks quickly and start running your fastest as soon as possible, if you did not have good reaction time then you would automatically be behind the rest of the runners and be at a disadvantage.

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Multi-limb Co-ordination-This is definitely necessary when running a race, because you need your arms and legs to work together efficiently as to run you fastest. You need to bring your right arm up as you raise your left leg and vice-versa.

Static Balance-This is only needed when at the start and you have to keep still in the ‘set’ position.

My strengths and weaknesses

I will compare myself against the technical model by looking at pictures of me performing a skill and how I feel when carrying out the skill then I will use these ...

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