I analysed my performance throughout my practical netball lessons and identified the weaknesses of my performance which are:
By looking at the table above I can see that my main weaknesses are:
- Cardiovascular fitness
- Accuracy of my passing (including my bounce passes)
- Muscular endurance within my arm and shoulder muscles
- power
- Also found that feint passing the ball is a strength. This is very useful as it can be used as a surprise, to trick the defending players into reacting to what they think is a throw. It can be very helpful as it creates space for passing when defenders are pressurising the pass with their outstretched hands almost over the ball.
- I am also able to turn in the air when receiving a pass; this meant that I landed in the correct direction to which I was going to pass the ball; therefore I did not have to pivot. This saves time and so is beneficial in a game situation. It not only saves time but it also decreases the chances of the ball being intercepted by a defending player.
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My feint dodge is effective and when we practised using it throughout our practical lessons I consistently was able to lose my opponent. I was able to fool my partner into following a well-executed fake. My feint dodges work because the defender delays responding to the second stimulus, this is know as the psychological refractory period. This is based on the idea that being involved in physical activities, i.e. netball we have to respond to a stream of stimuli and if the stimuli are well spaced out we have time to respond to each in turn and reaction time seems to be unaffected. However, if a second stimulus arrives immediately after the first our response to the second stimulus is slowed down. This is because of the extra processing time needed. So my feint dodges work because the defender reacts to the first stimulus (moving one way – feint) but it must process the first stimulus before they can react to the second stimulus (moving in the opposite direction.) I can conclude from this that my feint dodge must be done at speed and must b done at the correct time (when my team member is ready to pass the ball.)
- I am a good attacking player as my timing is precise when I am producing an attacking move, I can create valued space and I have fast reactions. I am able to process information and make decisions in short periods of time (i.e. 3 seconds within netball.)
- When defending I am fully concentrated and I have the right attitude. I am able to adjust my body position according to the attacking player.
By carrying out the pre-tests it has justified the main weaknesses that need improving and therefore has helped me to decide the factors that I am going to work on in order to try and improve my whole performance throughout a netball game.
- Skill – accuracy and strength of my passing
- Cardiovascular endurance – So that I don’t become fatigued as quickly within a game
If I can improve the accuracy of my passing my performance will be improved as well as the team performance. This is because if my passes are inaccurate my team members are less likely to receive my passes in safe hands and so are more likely to lose possession of the ball. I chose cardiovascular endurance because I play centre and this position requires a lot of cardiovascular endurance to be able to play throughout the game successfully. I already have a moderate level of cardiovascular endurance which can be seen from the results of the bleep test. But I feel improving it, hopefully will improve my game as; if you become fatigued your passing lacks accuracy, strength, power, you are less motivated and determined and
your whole performance is affected. Therefore, if I can improve my cardiovascular endurance to prevent me from becoming fatigued my overall performance should be improved. Also if my cardiovascular fitness improves then I will have greater chance of being fitter than my opponent and so I will become fatigued much less quickly. This is an advantage as I will be able to keep running, passing, dodging etc without being as tired as my opponent and so they will find it much more difficult to mark me.
Cardiovascular endurance/aerobic capacity rely on the aerobic system, were the exercise involves the supply and use of oxygen to supply energy for prolonged performance. The aerobic system of energy production needs oxygen, and although oxygen is available at the onset of oxygen there isn’t enough to break down food fuels at a rate that matches the break down of ATP, so for immediate energy production the two anaerobic systems are used. However, as soon as we start to exercise our heart rate and rate of ventilation increase and our ventilation system distributes more oxygenated blood to the working muscles. Within 1-2 minutes the muscles are being supplied with enough oxygen to allow effective aerobic respiration. The aerobic system which provides the energy for this prolonged work consists of three distinct body systems: the heart, the vascular and respiratory systems. These three systems closely interact to ensure a constant distribution of oxygen around the body, particularly to the muscles during exercise.
Hopefully the aerobic training I do throughout my training programme will enlarge my heart. This results in an increase in the size and mass of the chambers and so there will be an increase in my stroke volume. Also I hope to achieve a cardiac output with lower heart rate as a result of an increases stroke volume. A decrease in heat rate for a given cardiac output means the heart is having to work less hard and requires less oxygen. Also by training to improve my aerobic capacity my heart rate will probably increase more slowly during exercise.
I am going to improve my factors over a certain amount of time. After this amount of time I will perform my tests again so I can compare my results to see if I have improved. The time that I am going to improve my skills and fitness is going to be 6 weeks. Over these 6 weeks I am going to spend an equal amount of time trying to improve these factors.
By improving my weaknesses hopefully I can improve my entire game. I feel this because improving my cardiovascular endurance will improve my level fitness and so I want get as tired towards the end of the netball game. Fatigue will then have a less affect on the accuracy of my passing and I will be more motivated and determined to perform well throughout the netball game. I am going to do many different practises, as when I perform them I don’t want to feel bored and lack motivation. By introducing a lot of different practises I will feel more motivated to perform them and it will be a lot more exciting. I can also change the intensity of each training session and the frequency that I train from week to week.
By training to improve the accuracy of my passing and my cardiovascular fitness I also hope to improve:
- Abdominal strength
- Shoulder and spine flexibility
- Aerobic fitness
- Muscular endurance in my legs (Biceps femoris, Semitendinosus, Semimembranosus, Rectus femoris, Vastus lateralis, Vastus medialis, Vastus intermedius, gastrocnemius and Soleus)
- Dynamic Strength in the arms (Biceps brachii, triceps brachii, Anterior deltoid, posterior deltoid, Trapezius)
- Multi-limb coordination
I am going to design a training programme to improve my cardiovascular fitness and the accuracy of my passing during a full game of netball. The purpose of a training programme is to identify the work to be carried out to achieve agreed objectives. My training programme is a meso cycle as it is a set number of weeks (6 weeks) which is allocated to achieve a short term goal.
Goal setting is very important when planning a training programme as it gives you a focus to what the purpose and aim of the programme is for and it also helps to motivate you. My goals must be:
S – be specific
M – training targets should be measurable
A – goals should be adjustable
R – goals must be realistic
T – training targets must be time based
E – goals should be challenging and exciting
R – goals should be recorded
Aim
The aim for my training programme is to gain a V0 max of ?? (this is level 10 on the multistage fitness test.) Also I want to improve the strength within my arm muscles (Biceps brachii, Triceps brachii, middle/anterior/posterior deltoid, Trapezius) and the flexibility within my shoulder joint as I feel improving these elements will help to improve the accuracy of my passing. Flexibility/suppleness in the shoulder joint is required when throwing. The head of the humerus fits into a very shallow cavity on the scapula called the glenoid fossa. This ball and socket joint allows free movement, or certainly as much movement as the shape of the articulating surfaces permits. The greater the range of movement at the shoulder joint, the greater range in which muscles can apply force and therefore the ball can be thrown to a further distance. Netballers need to have a great range of flexibility in the shoulder joint, to allow them to pass the ball powerfully and therefore minimise the chances of interception by the opposition. Netball consists of the players continuously passing the ball, so strength endurance in the biceps brachii and triceps trachea is essential which enables players to pass the ball accurately with speed and power throughout the game. Strength endurance in the leg muscles (Gastrocnemius, Semitendinosus, Biceps femoris, Semimembranosus, Vastus medialis, Rectus femoris, Vastus lateralis) is also necessary as the position I play includes a lot of running. A good level of strength endurance will ensure that fatigue doesn’t affect your performance. Lack of strength endurance is highlighted in the last quarter of many matches in which a player complains of “jelly legs”. This is usually accompanied by decreased performance in skills requiring muscular strength or power (i.e. passing the ball).
My goals are exciting and I feel I will find them challenging as my cardiovascular endurance is already quite high so improving this will require commitment and motivation.
The principles of training
Before designing my training programme, I will need to consider the principles of training. Therefore, the circuit can be designed to improve specific areas that need improving. This must be done at a safe rate so that injuries are prevented and also to prevent plateauing too soon.
There are 4 principles of training which apply to all fitness training:
Any type of training must be specific the individual, the activity and the energy systems. It is important to assess your initial state of fitness, so that the workload can be accurately estimated. Everyone has limitations, being aware of your physiological capabilities will help you make the most of your strength rather than highlight your weaknesses. You must also identify the fitness components required in netball and the major joints and muscles used. My training programme will involve the use of these muscle groups and joints and it will also include reproducing the movement patterns that you would use in a game situation. Identify the energy systems used during netball and their overall contribution to the total energy expenditure. My training programme will be specific to netball and I have chose to concentrate on a particular part of the body as every exercise has a specific effect on each of the parts of the body.
Overload
Training must be raised to a higher level than the normal level, to create the extra demands to which the body will adapt. Gradually, your body will adapt to this increased demand by becoming fitter. It can be achieved in the following ways:
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Frequency of training needs to be increased. This means how often the training is carried out.
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Intensity must be increased. This can be done by simply working harder.
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Duration may refer to the length of each training session and this should be increased. It can also refer to the amount of time you spend on a particular aspect of your training.
Every athlete responds differently to the same amount of training. One athlete may cope very well where as another will struggle. Therefore any training must take into account individual differences.
Progression
The training you are doing, and particularly the amount of overload, must be increased progressively. As the body adapts to the training it progresses to a new level of fitness. Progress to the next level is achieved by a gradual increase in intensity to create an overload. The workload should only be increased once some adaptations have occurred, so it is important to monitor your performance closely so that you don’t put too much stress on the body too soon. You should be realistic and reasonable about the demands you make of your body. Most progress is made in the early stages where as at higher levels of fitness there is less progress. A gradual build up of an exercise prevents injuries, as it gives the body time to adapt to the increased demands on it.
- It is always difficult to decide how much overload should be applied. It has been suggested that the training intensity should not be increased by more than 10% a week.
Reversibility
Training effects are reversible. If exercise is reduced in intensity or stopped altogether then the benefit can be quickly lost. Deterioration sets in after about one week. Strength and speed are eventually lost with muscles losing their tone and size, i.e. atrophy.
Aerobic adaptations to endurance training tend to be lost much quicker than adaptations to strength training during a period of detraining.
My training programme will include variety. I will improve my weaknesses by using a variety of different training methods. This will help to maintain interest and motivation.
I have considered the different types of training and decided which training type is best suited, to the goals I am trying to achieve. In order to improve my cardiovascular fitness I need to take part in continuous sub maximal activity involving the whole body, i.e. running, swimming, walking, cycling as these activities put stress on the cardiovascular and respiratory systems. I will work for a minimum of 12 minutes as this is because for the first couple of minutes of exercise the major contributors to energy production are the anaerobic systems, as your body needs time to adjust to the increased oxygen demand.
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To improve my cardiovascular fitness I am going to use continuous training. Continuous duration runs to improve maximum oxygen uptake ().
- To improve the accuracy of my passing progressive practises will be carried out and to improve the strength in my arm muscles and flexibility at my shoulder joint I am going to set up a circuit.
Training heart rate
I now have to decide the intensity of the training and this will depend on my current level of fitness. It is important that you work at an intensity that overloads your system, but at the same time keeps you below your anaerobic threshold. If you go beyond your anaerobic threshold the predominant method of producing energy is the lactic acid system. I am going to calculate the heart rate I should train at by the following method:
Training heart rate 75% = heart rate at rest + 0.75 (maximum heart rate – heart rate at rest)
= 59 + 0.75 ( 203 - 59 )
= 167 b.p.m
I am going to start lower end of the training heart rate range, which is 60% VO2 max and then gradually progress to the higher limit (75% VO2 max)
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60% VO2 max = 145.4 b.p.m
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75% VO2 max = 167 b.p.m
The graph below shows working within the aerobic threshold:
Overtraining
I am aware of overtraining and the negative affects it has on your performance, therefore I will avoid this by ensuring I do not put too much strain on the body during training and I give enough time for my body to recover. If I notice any of the symptoms then I will re-evaluate my training programme and reduce intensity.
Symptoms:
- Decrease in performance
- Suffering illnesses far more than usual
- Unexplained weight loss
- Lacking in motivation, mentally tired
- Chronic fatigue
- Higher than normal heart rate and lactate levels during exercise
Timescale
I will have six weeks to carry out the sessions I will do. Each session will last approximately one hour. I will begin my training programme by having 3 sessions a week, with 1 session in the gym, 1 circuit session and one progressive practise session.
I have decided to use the gym as it has the necessary equipment I need for carrying out my training. I can work on both my cardiovascular fitness and strength in my arms during gym sessions also the weather will have no affect on me carrying out my training programme. I have decided to do circuit training as well as gym sessions to make sure my training programme contains variety. Circuit training has many advantages such that it is very adaptable and less boring as there are several ways in which a circuit can be designed and they can each suit the individual. However, I am still aware that I could still become uninterested, especially if I go through difficult periods. To prevent tedium, music will be played whilst carrying out the circuit and I am going to be as motivated and determined to succeed as possible. I want to improve my weaknesses and so I am aware the training programme is for my own benefit. I have considered the safety aspects involved in circuit training, so that accidents and injuries are prevented. These include:
- The stations must be clearly marked
- Activities must be varied around the circuit, so that muscle groups alter between work and recovery. This will allow lactic acid dispersal.
- I will need to check the apparatus and equipment to ensure that it is safe to use.
- I will make sure my laces are tied in order to support my ankle and that my hair is tied back to prevent it getting caught.
- When setting up the circuit and putting the equipment away, I must carry and lift the equipment correctly. Always lift objects with a straight back and bent legs.
I have taken into consideration that it is mid-season for netball and so I will have to maintain quite a high level of fitness for match play and therefore improving cardiovascular fitness will be ideal. Also I have decided when I use weights throughout my training they will be light and so I will improve my strength endurance. I will make sure I have quality rest and follow an appropriate diet.
Circuit training
I will apply the principles of training when planning and carrying out the circuit. The intensity of the training must be at the correct level so that I do not get put off the training as this would result in a lack of motivation and interest throughout the programme. Other reasons for making sure the intensity is right are: if the programme was too demanding the muscles will become sore and strained. The circuit mustn’t be too easy or difficult but it should be manageable. You can overload in circuit training by increasing the number of reps, doing the same number of reps but in a quicker time, or by repeating the circuit. The circuit is specific to the game of netball and to the muscle groups or components of fitness that I need improving. Having a specific programme will meet my needs and will give me specific results. I have chosen several strength endurance exercises specific to the goals I am trying to achieve. I am going to be specific to the muscle groups I work, i.e. strength endurance in the arm muscles (Biceps brachii). The duration for the work time or the number of reps will increase gradually. The frequency of training can also be increased so that I train more frequently than my normal schedule. The workload will be increased gradually so that I prevent injury and plateauing too soon.
I intend to improve my cardiovascular fitness and develop my dynamic strength in the following muscles:
- Biceps brachii/ Triceps brachii
- Anterior deltoid/posterior deltoid
- Wrist flexors/wrist extensors
- Abdominals – rectus abdominis
My intention is to improve each of the specified muscles listed above by completing a circuit specific to these muscles. I have chose circuit training as it can be organised so that the circuit is highly specific to the game of netball.
The actual delivery of the throw/pass requires contractions of fast twitch muscle fibres in the upper body, especially the arms. These muscle fibres have a fast contraction time and are adapted to high intensity duration work.
The main muscles in the arm generate power by contracting concentrically.
- Biceps brachii and triceps brachii – concentric
- Anterior deltoid/ Posterior deltoid – concentric
The abdominal are lengthened as the netballer leans back slightly in preparation for a pass (overhead pass) but then the abdominals contact forward when the ball is released. The middle deltoid contracts concentrically which causes abduction at the shoulder joint.
- Teres minor/major – concentric contraction
- Infraspinatus – Eccentric contraction
The Circuit
The circuit will consist of 8 stations. The resistance used in the circuit, is my own body weight and light weights and each exercise concentrates on a particular muscle group
The exercises that I am going to include in my circuit are:
Step ups – This exercise works on the leg muscles such as (Gastrocnemius, Semitendinosus, Biceps femoris, Semimembranosus, Vastus medialis, Rectus femoris, Vastus lateralis). It will improve muscular endurance in the legs which is needed in netball to maintain performance throughout the game, (i.e. cardiovascular fitness) For example, when running, marking your opponent, jumping, dodging etc.
Bicep curls - To improve strength endurance in the upper arm so that the ball can be released many times without the accuracy of your passing decreasing. Improved muscular endurance/ dynamic strength will ensure that my biceps brachii can contract repeatedly throughout the game without becoming tired.
Sit ups - To improve the abdominal muscles so that the whole upper body can
add power and strength to the explosive movement during the delivery of the pass. It will also help to keep my torso upright. As my body lowers to the floor my muscles will contract eccentrically, and when it is raised they are working concentrically.
Overhead passing with a medicine ball – This exercise relates to the game of netball. I am doing this exercise as I feel it will improve my elastic strength within my upper arms and so more power can be gained when passing the ball.
Chest passes against a wall - This exercise relates it to the game of netball, so that my exercises are put into practise. I will be carrying out this exercise as fast as I can and so I hope to improve the muscular endurance in my upper arms and shoulders.
Dorsal raises - Increases upper body strength and therefore assists the abdominals as strong abdominal muscles must be supported by strong back muscles. I am also aiming to improve shoulder and spine flexibility. Improving flexibility in this area I feel is important as it will improve my body posture, so that there are no over tight muscles which can cause aches and pains. The majority of movements that occur during a game of netball require some flexibility in the back and this is an area that is prone to injury. Improved flexibility will result in a better performance and flexibility in the shoulders will allow a full range of movement at the ball and socket joint at the shoulder. This will then improve the force which I can throw the ball.
Tricep dips - To improve the strength endurance in the upper arms so I can pass the ball accurately throughout the game without becoming fatigued.
Skipping – I am including this exercise in my circuit in order to improve my muscular endurance in my arms and legs and my cardiovascular fitness. Dynamic strength in my leg muscles and arm muscles may also be improved as both dynamic strength and muscular endurance are closely linked together because the muscles need to work continuously, supporting the body. This will enable you to maintain your performance throughout the game.
The intensity that my training is pitched at must be of the correct level. Therefore, before I started my training programme I carried out the circuit; testing the workload I should begin with. I have decided on doing a timed circuit where I will work for 1 minute at each station and then have a one minute rest interval. Although, for chest passes against a wall and overhead passing with a medicine ball I have decided that it would be much easier to do a set number of reps/sets for each of these practises. This is because when testing my circuit I found that when doing these practises time was wasted due to me fetching the ball. The distance that I pass the ball will also be set to ensure that I carry out the practise in the same way each time. I feel monitoring a timed circuit will be easy to monitor as my partner can record how many repetitions I perform in the work time and my results can easily be compared with the recordings throughout each of the weeks.
The duration for the work time and rest intervals at each station are as follows:
- Week 1 – 60 seconds working, 60 seconds rest
- Week 2 – 60 seconds working, 45 seconds rest
- Week 3 – 90 seconds working, 45 seconds rest
- Week 4 - 90 seconds working, 30 seconds rest (Repeat circuit after 5 minutes rest)
- Week 5 – 105 seconds working, 30 seconds rest (Repeat circuit after 4 minutes rest)
- Week 6 – 135 seconds working, 30 seconds rest (Repeat Circuit after 4 minutes rest)
Chest passes against the wall
- Week 1 – 15 reps, distance of 1 metre from the wall
- Week 2 – 15 reps/ 2 sets, distance of 1 metre from the wall
- Week 3 – 15 reps/ 3 sets, distance of 1 metre from the wall
- Week 4 – 15 reps/ 4 sets, distance of 1 metre from the wall
- Week 5 - 15 reps/ 4 sets distance of 1 metre from the wall
- Week 6 - 15 reps/ 5 sets distance of 1 metre from the wall
Overhead passing with a medicine ball
- Week 1 – 10 reps,
- Week 2 – 15 reps
- Week 3 – 20 reps
- Week 4 – 15 reps/ 2 sets
- Week 5 - 15 reps/ 2 sets
- Week 6 - 15 reps/ 3 sets
After each overhead pass, my partner will fetch the ball so that I do not waste unnecessary energy.
By altering the duration and increasing the numbers of reps/sets; it will make the body work harder as the body will be working for a longer period of time or increasing the work they are doing (reps/sets) and also the rest period decreases gradually. The frequency of my training is not going to increase. This is because I am also going to include gym sessions and progressive practises within my training programme and so I don’t feel I will need to increase my frequency of circuit sessions. I do not want to train to hard as the affects of overtraining can decrease my performance. The overload that I am increasing will be done progressively throughout the six weeks and this is shown by the gradual increase in the duration I am to spend at each station and also the gradual increase in the number of reps/sets at two of my stations.
The set up of my circuit prevents my muscles from becoming too tired and also so that they don’t strain easily. I have decided on the most appropriate way to order my circuit, so that I don’t exercise the same muscles next to each other as much as possible. I have planned the order of my activities carefully so that it doesn’t cause too much stress at a joint. I have done this by alternating the activities that are of higher intensity work with those that are of lower intensity work, for example step ups is an activity which will leave me out of breath, is followed by bicep curls.
The set up of my circuit
Organisation
- Gym
- 2 Dumbbells
- 2 Benches
- 2 Gym mats
- Skipping rope
- Medicine ball
- Netball
I will make sure I am at the station ready to start my next exercise, (My partner will do the timing) so that I don’t start the exercise late as this would affect my results. I will also have to make sure I stop soon as my partner calls me to stop, so that my results are accurate and consistent each week. I will be working as hard as I can, doing as many of the particular reps as I can (except for chest passes against a wall and overhead passes with a medicine ball as reps will be set for these practises.)
I will carry out the exercises the same each week. To ensure that I do this, I will perform them in the following way:
Step ups – I will step up and down onto a bench as quickly as possible. I will start by stepping up on my right leg, although I may need to change the starting leg if I find my leg(s) feeling tired. 1 rep is done each time I step up onto the bench. My partner will secure the bench when I carry out this exercise to stop it from turning over, which could cause accidents.
Bicep curls – I will be ready with both dumbbells in my hands with both my arms by the side of my body. When my partner indicates for me to start I will flex the arm at the elbow, so that the biceps brachii contracts (the insertion moves towards the origin). The arm is then fully extended back to the side of your body. 1 rep is when the bicep brachii contracts and the insertion moves towards the origin.
Sit ups – I will use an abs cruncher. My knees will be bent and I will use my stomach muscles rather than my back muscles. 1 rep is done each time I sit up. A mat must be used so that you can perform the exercise to the best of your ability in comfort. It will also prevent injuries (i.e. back)
Dorsal raises – I will start by lying flat on my stomach, raising the head and arching the back. My feet will be placed under the wall apparatus so that I can arch my back as fully as possible. 1 rep is each time I raise my head to arch my back. I will arch my back as many times as I can in the given time.
Skipping – I will skip as quickly as possible jumping with two feet together. 1 rep is every time I jump over the rope.
Overhead passing with a medicine ball – I will carry out the required number of reps for this exercise. 1 rep is each overhead pass. I will aim to throw the ball as far as I can. My partner will fetch the ball and the practise will be repeated.
Chest passes against a wall – I will stand 1m from the wall (this will be measured out prior to beginning the circuit and will be marked with a cone.) the required number of reps for this exercise will be carried out. 1 rep is each chest pass. I will aim to pass the ball as fast as I can against the wall.
Tricep dips - I will place my hands on the bench (my arms will be holding up and supporting my body); bend my knees so that they are 90 degrees to my body with my feet firmly on the floor. I bend my elbows and then straighten them again. 1 rep is each time my elbows straighten.
Whilst carrying out my circuit I will:
- Always use the same dumbbells for each session, so that I can ensure that they are always of the same weight
- The height of the bench I am using must be the same, so that the intensity of my exercise isn’t increased or decreased without me realising.
- The distance in which I stand from the wall for chest passing against a wall (1m) must be the same
- Use the same type of skipping rope
- Use the same sized netball
- The same medicine ball is to be used so that I no it is the same weight each time I use it.
Monitoring my progress throughout my circuit
I will monitor my progress by using a table which will include the number of reps I have completed in the given time at each station. I will also record how hard or easy I found the exercises, how I feel after the circuit and whether I think there are any adjustments to be made. I will change the intensity of the exercises if I find that they are not working to my advantage.
Gym sessions
I will apply the principles of training when planning and carrying out the gym sessions. The gym sessions I will be using mainly to work on my cardiovascular fitness as there are many machines that I can use to develop this, i.e. running machine. But also I will include the peck deck and shoulder press machines as improving the dynamic strength in my pectoralis major, deltoids and trapezius; it will help to improve the strength and accuracy of my passes throughout the netball game. I will be working at the training heart rates I calculated previously. Working on my cardiovascular fitness in the gym is an advantage as the machines can easily calculate my heart rate and so this will ensure I am working at the correct heart rate to ensure maximum improvement in my cardiovascular fitness.
The exercises and machines I am going to use in the gym are:
- Exercise bike
- Running machine
- Rowing machine
- Leg press machine
- Power plate
- Peck deck machine
- Shoulder press machine
The intensity that my training is pitched at must be of the correct level. Therefore, before I started my training programme I carried out the gym session; testing the workload I should begin with. I have decided on the workload for each of the exercises I am going to carry out.
The intensity that my training is pitched at must be of the correct level. Therefore, before I started my training programme I carried out the gym session; testing the workload I should begin with. I have decided on the workload for each of the exercises I am going to carry out. Before starting my training programme I did a fitness test on the running machine and the results showed that my current level of fitness is excellent.
By altering the duration, increasing the numbers of reps/sets or increasing the heart rate I am working at; will make the body work harder as the body will be working for a longer period of time or increasing the work they are doing (reps/sets). The frequency of my training is also going to increase and this is shown in weeks 5 and 6 where I have 2 gym sessions a week rather than one. The overload that I am increasing will be done progressively throughout the six weeks and this is shown by the gradual increase in the duration I am to spend on each exercise and also the gradual increase in the number of reps/sets/weights. I have calculated my training heart rate and so when I am working on the running machine I must train with the percentage range of 60 – 75% my VO2 max. This ensures that I overload my system in order to improve my cardiovascular system but I do not go beyond this range as I will then be working in the anaerobic threshold.
Monitoring my progress throughout my gym sessions
I will monitor my progress by keeping a diary of my time plan. I will record how difficult or easy the gym sessions are and therefore I can see whether my programme needs to be adjusted. My diary plan will include all my personal comments, how the sessions went and any factors that may have an affect on my performance.
Drills and practises to improve the accuracy of my passing
I need to improve the accuracy of my passes so I have made up different drills/practises to help me. The factors that affect the accuracy of my passing includes: the strength endurance within my upper arms and my cardiovascular fitness. These two factors are being worked on during my circuit training and gym sessions.
Drill one
This practise helps to develop your aim using a variety of target locations, distances and passes.
- Draw five targets at various heights on the wall with a piece of chalk.
- Stand three small steps from the wall to begin the practise.
- Using a shoulder pass, see how many throws it takes to hit every hand in order once.
When you have succeeded in this use different types of passes (i.e. two handed chest pass) and repeat the exercise.
To develop this practise:
- Mark five chalk lines on the floor at varying distances from the wall.
- Try to hit one target with one pass from each line
- Then try to hit all targets from each line
When you have achieved this, choose another practise and begin the drill again.
To increase the difficulty of this drill
- Change hands and try passing with the other hand
- Repeat the drills from the reverse position. Start the practise with your back to the wall. Throw the ball into the air above your head. Jump to catch it and turn to face the wall as you land. Then carry out the drills.
Throughout this drill make sure you:
- Guide the ball with your fingers
- Open shoulder before release
- Follow through with fingers, wrists and body
Drill two
- Stand four to five large strides away from a waste paper bin that can hold a netball (size 5).
- You face away from the bin (target) holding the ball
- Pivot quickly to face the bin
- Release a lob
- Run quickly to retrieve ball
- Return to your starting position and release a bounce pass to hit the bin
To increase the difficulty of the drill
- Use different types of passes to carry out the practise
- Increase the distance from the target
- Place a partner between yourself and the bin. Have your partner try to intercept the pass.
Drill three
- Stand 3-4 metres away from your partner
- Have your partner raise a hand to full extension
- Throw the ball to your partners outstretched hand: if the ball is placed accurately your partner should not have to move at all to take the catch
- Ask your partner to take another position
- Throw the ball to this target
To increase the difficulty of the drill
- Increase the distance between you and your partner
- Use different types of passes
- Begin with your back to your partner. Throw and catch the ball, turn and throw
- Both you and your partner move while carrying out the drill
Throughout this drill make sure:
- The ball travels quickly to the target
- Follow through
- Move weight onto front foot after release
Drill four
This drill involves the pass being pressurised.
- Draw targets on the wall
- Start the drill abut 5 steps from the wall
- Throw the ball to yourself to begin the drill
- As you catch, have your partner take up the position 3 feet directly in front of you and reach forward to pressure the ball.
- Throw the ball accurately to the targets on the wall
To increase the difficulty of the drill
- Use a third player to provide a moving target for the pass.
Throughout this drill make sure you:
- Have eyes on your target at all times
- Be aware of the defenders hands
- Choose appropriate pass
- Shorten follow-through
Drill five
- Pass the ball between to stationary people
- The specific passing movement is practised repeatedly (use the different types of passes).
- For this task the practise is static with no defenders or pressure placed on the players passing the ball.
To increase the difficulty of the drill
- The progression of this practise would be to vary the distance
- The ball must be passed within 3 seconds (as this is the rule in netball.)
- Defenders are placed in the path of the throwers and they put pressure on the throwers (by marking) and so the practise becomes adapted so it is like a situation within a game.
When passing the ball throughout this practise make sure you:
- Grip the ball with your fingers
- Propel the ball with your arms and wrists
- Guide the flight of the ball with your fingers
- Release the ball quickly.
- Concentrate on the accuracy of your passing
Monitoring my progress throughout my drill practises
I can monitor my progress throughout my drills practises by recording the level at which I progressed to for each of the different drills. Hopefully as my performance improves I will progress further into the drills (increasing the difficulty of them.) Each of the drills begin basic but then gradually progress into much more complex drills. By the end of the six weeks I am aiming to have successfully carried out these drills.
Method of Evaluation
I will compare the results that I found in my pre tests (before completing the training programme) to the same tests, which I will carry out at the end of the six weeks, i.e. The multi stage fitness test, chin up test etc. This will justify whether there is any improvement in the weaknesses that I want to improve. I will plot my pre test results and my post test results on a graph and so I can compare the results much more easily. When testing the accuracy of my passing I will ask my teacher to analyse my passing accuracy within a netball game and compare this to the match analysis which was carried out prior to performing the training programme. I will have to pay particular attention on my follow through as this was identified as weakness when passing. I will also carry out the practise drill (the same one as I carried out before carrying out my training programme) and see if there is an improvement in the results I find. Hopefully by the end of the six weeks the number of inaccurate passes that I make will decrease. I will again take photos of myself passing a ball, showing the preparation, execution and follow through of a pass and compare this to both the technical model (so I can identify any further improvements that can be made) and my last photographs (so I can see if there is any change in my technique) that I took before carrying out my training programme. I am hoping to notice an improvement in my follow through when passing the ball, the power within my arm and shoulder muscles so that I can generate more power when using a side pass and so I can throw the ball at a further distance. I want to improve my muscular endurance within my arm and shoulder muscles so that I can pass the ball consistently throughout a game without becoming tired and mainly I want to improve the accuracy of my passing.
