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Action Plan - I am going to create a plan in order to improve my weaknesses within the game of netball.

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Section B Action Plan I am going to create a plan in order to improve my weaknesses within the game of netball. The plan must be specific to me therefore, by analysing my performance I can identify my weaknesses. This will help me to set targets which I want to reach whilst carrying out my plan. I am 16 years old and it is very important that the plan is designed for the correct age category. Younger people may not be fully developed and could therefore injure their bones, joints, muscles, ligaments and tendons. I am a very active person as I enjoy taking part in many different physical activities. I have a high level of general fitness as this relates to the fitness required by a normal person to cope with the daily demands made of them. Being in good health is a complete state of physical, mental and social well being. I t helps to prevent you against accidents, heart disease, stress, muscle injury and other health problems. I am generally fit to cope with the following demands of everyday life: * Over a 2 week cycle, I do 2 hours of A Level practical PE lessons * I take part in the Enrichment activities during a Wednesday afternoon usually playing netball against other colleges. * Once a week I have a netball match in a women's league, lasting 1 hour. * On Tuesday's I do 135 minutes of dancing. This includes 45 minutes of tap, 45 minutes of Pointe ballet and then 45 minutes of modern. * On Saturday's I do 135 minutes of dancing, which includes ballet freestyle and modern. * At the weekends I do a lot of walking when I'm out with friends, i.e. shopping As I do a lot of dancing I take part in many shows, competitions and examinations. These happen quite often, normally monthly. ...read more.


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. ...read more.


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. ...read more.

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