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

Personal Exercise Programme - Chosen fitness component : Speed

Extracts from this document...

Introduction

Personal Exercise Programme Chosen fitness component : Speed Rugby Union is a game that necessitates the movement of players and a ball around the pitch. The exploitation of space makes this movement easier and faster. To exploit space and gaps in defence speed and acceleration are both important. In attack, pace allows a player to exploit smaller spaces, to support faster players and to get away from the opposition. In defence, speed is important to allow more flexibility, reliability and scope for aggressive counter-attacking tactics. Importance of personal speed in attack: * Ability to exploit and open up small gaps in defence. * An attacker running at speed is more difficult to tackle than a slower moving target. * A high level of speed allows closer support for the ball carrier which gives him more options and can allow more dynamic, aggressive tactics to be used. * When the ball is kicked, a faster player may get to it before the opposition. This allows a much more expansive game to be played. * A quick player is able to get to break downs and tackle situations quicker, therefore able to retain more possession and keep the game flowing. Importance of personal speed in defence: * Makes the defender more likely to catch attackers who break through the first line of defence. * A fast defender can pressurise the opposition and limit the time and space they have to play in. * Again, kicks can be got to faster which gives more security in depth. * A fast defender who has turned over possession is able to turn defensive situations into attacking ones by exploiting the positioning of the opposition and by quickly counter-attacking. ...read more.

Middle

* Skipping. Using a rope to skip quickly again helps to improve the rate at which feet are picked up from the ground as well as improving coordination and leg strength. It is also possible to use plyometric exercises to improve power. These drills involve the fast contraction of muscles to produce a large force. The most common form is bounding over steps. The only problem with this type of exercise is the possibility of inducing muscular damage as a result of the stretch reflex. The initial testing session was done on the I achieved these results: Trial 1 (secs) Trial 2 (secs) Trial 3 (secs) Mean (secs) 30m Sprint rolling start 4.32 4.14 4.16 4.207 20m Sprint stationary start 3.67 3.73 3.63 3.677 I decided that a suitable goal would be to aim for an improvement of 0.4 secs for the 30m sprint and 0.2 secs for the 20m sprint. This is achievable, realistic and would give me a significant improvement to my rugby performance. Planning I needed to consider the volume of exercise already being undertaken when I planned my programme. Existing fitness sessions had to take precedence as in many cases I found that the commitment that I had already made was more important. So here Is a weekly schedule of my existing commitments. Monday School practice usually set-piece based or fitness orientated. Wednesday School training / match. Thursday Caernarfon youth training Saturday Match By looking at these prior commitments it is obvious that the most suitable days for heavy training are Tuesday and Thursday. Friday and Sunday are free but I would prefer not to have challenging work-outs on these days as they would interfere with preparation for and recovery from Rugby matches. ...read more.

Conclusion

I do not have a problem with self-motivation so I found that these sessions were highly beneficial, however, during the last 3 weeks of the training routine I had a lot of other commitments that meant I had to miss several sessions. I am sure that this will have affected my overall improvement. Towards the beginning of the sprinting sessions I found that after most sessions and during rugby practices I was experiencing pain in my right knee. This is most likely due to the repeated, extreme stress being put on that joint through the repetition of high intensity sprints. Since the cessation of such training sessions the pain has subsided. This could point towards either an inherent weakness in the structure of the joint or a technical defect in my running style. The programme was more successful in improving my acceleration than my straight-line speed as the time improvement for the 20m sprint was proportionately greater than that for the 30m rolling start sprint. I think that this was due to the short-distance basis of the majority of my sprinting. If I had increased the distance of each sprint and decreased the number of repetitions then I may have seen a greater improvement in the 30m time. However the focus of speed for the game of rugby is more often than not the ability to repeatedly accelerate to a high speed. The importance of covering the first 10 metres faster than the opposition is constantly referred to by commentators and coaches, yet pitch-length sprint races are rare for every rugby player bar wingers. Therefore in light of the requirements of the game and specifically the requirements of my position (as outlined in my introduction), my training programme has been highly successful in improving my potential performance. Andrew Thurston 27/04/07 ...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. Components of Fitness for Netball.

    Likewise I will apply my newly acquired skills as best I can in my current game situations, like the other targets I will have a netball player count how many times during each match my balance is a fault and improve from the figures I receive.

  2. Performance analysis of passing and tackling in rugby.

    This skill allows the fluency of the game to continue as you are drawing the defender and eliminating them from the game which in turn can create gaps in defence. To perform this skill to its full potential I would when the player has become confident I would introduce some

  1. PE coursework Chosen Sport Rugby -working on my weaknesses as a fullback

    The next stage is the response selection stage and in this stage, when faced with two closely followed stimuli, my ability to select the correct stimuli is hindered, as I am unable to select the correct response in ample time for the tackle I need to make.

  2. Aim: to plan, perform, monitor and evaluate a 10-week training program for a specific ...

    The body will than adapt to the extra stress and will become fitter. Overload may occur when you have not fully adapted to the working conditions/ weights being used. You will put extra pressure on them to help the muscles adapt to the extra weight.

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

    So the intensity of the exercise usually is quite high. The duration would not be considered in isolation since intensity of training often determines the duration of the training session. The programme would only performed 3 or 4 times per week as sufficient rest days are required for the body tissues to repair themselves following the high intensity work.

  2. Personal Exercise Programme for a participant playing point guard in Basketball

    Stamina is important as it is a fast paced game and if you do not have good stamina levels you will become tired too quickly. Speed is also a helpful attribute however it has to be controlled otherwise you will find that you make several mistakes.

  1. Personal exercise plan

    my anaerobic system not the aerobic system, I will also not include a warm-up as the session itself will be progressive and I will not change my diet before-hand as it could effect the reliability of my current fitness levels, such as a high-carb diet will improve my short term success.

  2. Critically analyse your own performance in your chosen sport using suitable notational methods. Include ...

    Catching * Taking wickets in bowling spells * Diving in the field. WEAKNESS * Shots on the offside. * Hitting the ball in the air too much. * Throwing accuracy. * Close range catching. TARGETS * Average over thirty with the bat.

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