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Timetable for training programe

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Timetable Week 1 Choose the activities = Badminton (JUMP SMASH) Shot Putt Week 2 Decide on which specific parts of the chosen activities will be analysed. Prepare specific tables to record data for observations of both activities. Allowing for the performers strengths and weaknesses. Week 3 Observe activity 1 = Badminton, grip, smash. Record observations on table Week 4 Identify the performers strengths + weaknesses Week 5 Observe activity 2 = Shot Putt, stance, push, follow-through, arm position. Record observations in the table Week 6 Identify the performers strengths + weaknesses, chose one of the activities for evaluation Week 7 Look at performers all round ability Week 8 Research possible reason for performers strengths and weaknesses in the school library and internet Week 9 Discuss and give reason for the performers possible strengths and weaknesses using theories from the research found. Week 10 Chose which weakness of the performer is best to attempt to improve and give reason for this choice. Week 11 Devise a training plan to improve the chosen weakness. Week 12 Carry out pre test on the performer relating to their weakness. Week 13 Training WEEK 1 Week 14 15 16 17 18 Training WEEK 2 Training WEEK 3 Training WEEK 4 Training WEEK 5 Training WEEK 6 Week 19 Carry out post tests on performer relating to their weakness Week 20 Write up clear method of what is included in the schedule. Explain why the method should result with the intended results GRIP STANCE SHUTTLE CONTACT FOLLOWTHROUGH FEET POSITIONING RECOVERY Good Firm grip holding at bottom of handle Fingers tightly pushed together Orthodox style Appears well balanced before beginning shot Often square on to opponent Legs straight throughout shot Watching shuttle in air Good contact Smooth stroke Shuttle often hit in an upwards motion Opposite arm usually left by side - not held up Collapsed onto left hip after shot Lose of balance Head thrown away Feet close together Feet usually pointing forward Often left out of position, due to falling away on the follow-through. ...read more.


Particularly after performing the 'jump-smash' and just starting the recovery stage. Dynamic balance is the required component of balancing when you are on the move, although practising static balance will help with being able to maintain the required body shape. The reason the performer may have poor balance is because he has never taken part in any activity that requires great balance capabilities. This can be improved with practice. Balance also fits in with lower body strength and the ability to tune the small muscle fibres in the legs to be able to work whenever required. It is clear that the performer is lacking in lower body strength because the jump was often missing from the smash. This strength, like the strength required in the upper body can be improved very easily through weight training and plyometrics. It is likely that the performer has not tried any type of weight training and therefore does not have the strength to continuously jump with every smash during the game. The performer does have one psychological factor that hinders his performance a great deal and that is his self-esteem. "Self-esteem is the extent to which we value ourselves"5 Unfortunately, it has been researched that people with low self-esteem lack in their own confidence and are self-protective. This causes a big mental problem for the performer when it comes to facing opponents whom he believes to be of a better standard then himself. Before the match even starts he has it already fixed in his mind that he will lose. His self-esteem can be improved through people who are significant to him such as teachers, coaches and parents treating his efforts with respect and support. The reason for his low self-esteem is not necessarily because people close to him often criticise his efforts but could simply be due to his efforts not being commended regularly or even when appropriate. ...read more.


Jump off this box, keeping the knees very slightly bent in the air. Land on the balls of the feet, with the legs shoulder width apart. Flex the knees upon landing, and immediately explode over the hurdle, swinging the arms as high as possible in a forward direction, and propel the body as high as possible, concentrating on maximal effort. Variation can be achieved by obtaining 2 vaulting boxes of similar (and appropriate) height, and place the second one after the hurdle. After clearing the hurdle, and upon landing, jump onto the other vaulting box. The performer must ensure that whilst carrying out this exercise someone is spotting him to make sure that he does not fall off upon landing. (Adapted from http://www.scrum.com) Like the weights session, there will be a one-minute rest period between each set of exercises. This schedule will work because it is using proven techniques within the world of sport. By carrying out these two sessions each week I believe that the performer will increase his upper and lower body strength. This is because: * When muscles contract, an electrical impulse is sent from the central nervous system. These impulses are sent through the nerve cells called motor neurones. A single motor neurone cannot contract a muscle but can stimulate many fibres within it. "The motor neurone, and the fibres it stimulates, is called a motor unit, which is the functional unit of skeletal muscle"11. Therefore if the performer were to improve his muscle fibre quantity he would have more fibres contracting per motor neurone and therefore a lot more strength within the whole muscle. * An average rally will last between 5- 15 seconds. Within this time the anaerobic energy system will be used. The energy supplied for this time will be from ATP-PC (Adenosine Triphosphate -Phosphate Creatine) and lasts up to roughly 20 seconds. The training sessions designed are ideal at improving this energy system because most sets will last roughly between 10- 20 seconds at high intensity. This means that when it comes to a game situation the performers energy system will be functioning efficiently. ...read more.

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