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Circuit Training Programme For Tennis.

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Introduction

Robert Weetman Walton High School GCSE Physical Education Coursework Circuit Training Programme For Tennis Introduction I have decided to design and use a fitness programme that is specific for tennis. I designed this as a circuit-training programme. Before I began my training I decided that I would measure my fitness level by performing a bleep test before and after the five weeks of training. My fitness level before the training began was 10.8. At that point in time I did not have any health problems or injuries. Plan I carefully considered the way in which I would design my circuit and in my circuit I will use the S.P.O.R.T. principles of training. I will also incorporate the F.I.T.T. principles of training into my programme. Specificity I will make my circuit specific to tennis by focusing on the key attributes that are required to participate at a high level in this sport. The attributes that I chose to focus on were, agility, ball skills and muscular strength. I also designed stations that would help me to improve muscular endurance and cardiovascular endurance because these two attributes can play a vital part in reaching the required fitness levels to become a tennis player. Progression Throughout the five weeks I will increase the amount of stress on my body systems in a progressive way by doing such things as repeating stations and even repeating the whole circuit. ...read more.

Middle

This will improve my muscular strength and endurance. 9. Burpees. I will time myself to see how long it takes me to do 20 burpees. This will help to improve my agility and muscular strength. 10. Hit up hit downs with a tennis racket and ball. I will do this for 1 minutes and count how many I can do. This will help to improve my ball skills and hand-eye co-ordination. Safety I have taken into consideration my current fitness level and set the times and targets for my circuit at the peak of my aerobic and anaerobic thresholds. I have arranged my circuit so that I do not have to many consecutive aerobic or anaerobic activities. I have also arranged my circuit so that I do not have many consecutive activities that involve using the same muscle groups. I will make sure that there is no one behind me or within my swing range when I am using the tennis racket. When I am performing the ski-jumps I will place a mat on either side of the bench in case I trip over. I will also use these mats when performing press-ups, sit-ups and burpees. Also, I will not perform any of my circuit outdoors when the ground is wet or frozen, because there is a high chance of me falling over and sustaining an injury. ...read more.

Conclusion

Repeat with other leg and hold for 15 seconds. 13. Gentle jog finishing with 50 metre sprint at top speed to increase the heart rate and warm the muscles up a bit more. When stretching make sure that all movements are smooth and not jerky. This will help to prevent sudden over stretching and therefore prevent injury. Warm Down Routine: 1. Immediately after the activity a slow jog for approximately 200 metres. 2. Then repeat the same stretches as in the warm up. 3. Finish with a slow jog of about 150 metres progressing down to a slow walk. Week 3 - Evaluation Today we decided not to perform our circuit outside because of health and safety reasons. The reason was that there were torrential downpours and we decided that it was unsafe because there was a high risk of slipping over and sustaining an injury. I decided to perform the stations of my circuit that were possible for me to perform inside. I could not do the Illinois agility run, the shuttle run and the how many serves in one minute stations because there was not enough space indoors. Because of these problems I decided to overload on the wallie, sit-ups, skipping and burpees by repeating each of these. I felt tired today but I was pleased with my performance because I managed to improve on last week's results for each station, and I also reached every target that I set myself Robert Weetman P.E. Coursework ...read more.

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