• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month
Page
  1. 1
    1
  2. 2
    2
  3. 3
    3
  4. 4
    4
  5. 5
    5
  6. 6
    6
  7. 7
    7
  8. 8
    8
  9. 9
    9
  10. 10
    10
  11. 11
    11
  12. 12
    12
  13. 13
    13
  14. 14
    14
  15. 15
    15
  16. 16
    16
  17. 17
    17
  18. 18
    18
  19. 19
    19
  20. 20
    20
  21. 21
    21
  22. 22
    22
  23. 23
    23
  24. 24
    24
  25. 25
    25
  26. 26
    26
  27. 27
    27
  28. 28
    28

The aim of this project is to improve my ability in basketball over a six-week period.

Extracts from this document...

Introduction

Page 1 + 2. Introduction Page 3 - 6. Method - Week 1 Page 6 - 8. Method - Week 2 Page 9 - 11. Method - Week 3 Page 11 - 13. Method - Week 4 Page 14 - 16. Method - Week 5 Page 17 - 20. Method - Week 6 Page 21 + 22. Evaluation 1. The aim of this project is to improve my ability in basketball over a six-week period. I will be doing this by trying to not only practice skills involved in the game but to work at my stamina levels. My main goal is to improve my shooting as I feel this is my weakest quality in the game but I will be training in all aspects of the game, e.g. Dribbling and Defence. I will improve certain components of fitness in my chosen skills and improve my muscular strength. A sportsperson will always require some form of static, explosive and dynamic strength for any activity. In basketball I will use a degree of each of these: Static for screening, explosive would be needed if I were to attempt a slam dunk and dynamic as I will be running for a long time in a low position so will need to be able hold my body weight in this position. I will improve my dynamic strength by testing myself with a simple but effective exercise. I will lean against a wall in a sitting down position (as if there was a chair there) with my legs in a 90o position and see how long I can hold my body weight for. (Picture) If I find this easy or am improving dramatically I will try it while holding a ball above my head. Cardiovascular fitness is also very important in any game activity. At the end of each week I will do the Cooper 12 minute run. ...read more.

Middle

Week 4 Attempt 1 37 Attempt 2 38 Attempt 3 42 This is a good result. I beat my personal best for the past month each time on this activity. * With my press-ups and sit-ups I will just try and keep at the same level as I do not feel that I can improve much more. Monday Tuesday Thursday Saturday Target 15 mins 14 mins 13 mins 12 mins Target met/not met Met Met Met Met Targets met each time. 2 minutes off best time. Good progression which was not predicted. * Once again I attempted the Cooper 12 minute run. I ran 2570 metres which is only slightly better than last week so more work is needed, I think also more enthusiasm. * I also performed my shuttle runs which I am keeping the same. Monday Tuesday Thursday Saturday Attempt 1 45 46 47 49 Attempt 2 47 49 48 51 Attempt 3 48 50 50 53 * I will be swimming again to see if I can improve from last week. (Picture) Tuesday Saturday Attempt 1 46 24 Attempt 2 61 31 This week the pool was very crowded which lowered my final score. * This week I am going to add some weightlifting. I will start doing some light bench presses at 25 lbs. I have chosen weightlifting as a way to strengthen my muscles. I am going to see how many I can do in 5 minutes. (Picture) Monday Tuesday Thursday Saturday 90 98 110 114 This is the first time I have done weights so it is a reasonable attempt. I should not do to much as my muscles still have not fully grown so it can be dangerous to put a lot of strain on them. Week 5 As I am reaching the end of my training programme I have decided to add an extra day to my week. ...read more.

Conclusion

I found it easier as the weeks went by because of the improvement in my fitness levels. I knew exactly what I needed to do and wanted to beat the results from the previous week and also the previous day. I found that the most improvement was with all of my shooting exercises as these helped me discover where I was most capable of shooting from, the distance and the angle. I can now include this into my games strategy and hopefully should be scoring at a more consistent rate. Also attempting the different types of shot has made me realise which is most rewarding at different spots on the court, and I will be able to decide which shot to take when I am in different situations in a game. I know that I did my best to produce the right results but, in some situations these results may not have been has high as possible as they were not the most exciting activities to take part in. therefore I felt that motivation was a problem. For example in The Cooper 12 minute run this was one area of the activities where more motivation was needed. From week one I had a goal and when it came to the time of the run, I felt like I was being forced to undertake this and I was not motivated into trying to do my best or meet my target. During the six weeks it felt that to improve, I needed to make each exercise harder every week. When I was filling out my results I noticed that in each exercise it was difficult to see if I had progressed, as there were ups and downs due to the activities becoming more strenuous. The distance shooting is a prime example for this. As I changed the shot I could not see if I was improving. Whereas I can clearly see that I have improved on my other shooting practice as I have kept it the same throughout the six weeks. ...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. My Six Week Training Programme to Improve Cardiovascular Fitness

    Keep both legs straight and bend over to touch the floor inline with your toes. After that it's feet parallel and facing forward again. Hold your arms in front of you, elbows bent, hands almost touching. Twist left and hold for eight seconds then twist right and hold for eight seconds.

  2. Training Programme - I want to build up my stamina because I need it ...

    Performance and process goals, often known as intermediate and short-term goals, respectively, serve the performers better before or during competition. These goals are necessary for successfully reaching the ultimate long-term goal. MONITORING The Use Of A Table For Recording Results FIRST SESSION Activity Reps Distance Time Weight Intensity Boxing -

  1. Personal Exercise Programme (PEP).

    Using the abdominal crunch machine will improve the power of my abdominals. This will mean I will be able to lean forward faster and therefore lengthen my stroke. Having more powerful abdominals will also mean I will be able to duck faster, again improving my chances of avoiding gates.

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

    rate and dilation of blood vessels due to the release of adrenaline. - Increased temperature increases viscosity of the blood, improving blood flow to the working muscles. - Increase muscles temperature; improve elasticity of muscles fibres, which can lead to a rate of force and speed of contraction.

  1. Identify the important components/skills/techniques needed for a successful performance in the shot put.

    This whole concept is known as the "Drive Theory". An alternative to the drive theory is the "Inverted U Theory". This predicts a relationship between arousal and performance approximates to an inverted U shape. The theory is that as arousal increases, the level of the performance increases, but this can only improve up to a certain point (Top of the Inverted U).

  2. Swimming - PE practical project.

    As one arm enters the water the other exits the water in one smooth flowing movement. My strengths at performing this skill/ movement- My strengths in the arm action are that my arm enters the water correctly and pulls though hard.

  1. Why do people take part in physical activity?

    Only in certain circumstances can this process be detected. Beta blockers: beta-adrenoreceptor blocking drugs, more commonly called beta-blockers, work on the heart and circulatory system, reducing blood pressure and having other beneficial effects on the heart and circulation. Atenolol (Tenormin)

  2. Timetable for training programe

    Bicep Curl 15reps 9. 1 min rest 10. Dumbbell Fly 15reps 11. 1 min rest 12. Dead Lift 15reps 13. 1 min rest Then repeat stages 2 -13 once more 14. Cool down Thursday Session After the performer has completed his warm up as mentioned previously, he will carry out his plyometrics session.

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