• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

For the beginning of my action plan it will contain a less intense workout, this is because gradually the intensity will become harder. Every two weeks I shall devise a drill to test my improvement of my power.

Extracts from this document...

Introduction

Power I feel that power is a major weakness of mine and because of this it is having an effect on my game, so I will be devising an action plan over the period of seven weeks. For the beginning of my action plan it will contain a less intense workout, this is because gradually the intensity will become harder. Every two weeks I shall devise a drill to test my improvement of my power. Week One Before every training session it Is crucial that you should warm up, the warm up shall be similar each day but the pressure shall slowly increase. The warm up shall consist of: Activity Time Jogging the whole of the court 1 min High Knees, Run, bringing the knees high with every step. 10reps Flicks, Run, kicking the ankles up to the backside with every step. 10 reps Kick across, White walking kicks each leg in turn across your body. 10 reps Stretching should include: Gastrocnemius stretch: Stretch up against a wall or a post. Hamstrings: lying hamstring, lie flat on the floor with one leg in the air slowly pulling towards you. Hip Abductor: Lying on your back arms out to the side. Then keeping your back in contact with the ground place one leg over and stretch. Each for 15 secs. ...read more.

Middle

Do this repetitively doing ten reps at a time holding for 5 seconds each time. Day2: Quads A way working the quads is to do leg extensions. Make sure that the seat of the leg extension machine is in the correct position, with your knee joint parallel with the lower hinge of the machine, and that you are comfortable. Starting with legs bent, straighten them until they are fully extended out in front of you. Hold here for a couple of seconds then return to starting position. Day 3: Hamstrings The hamstrings, the muscle in the back of your thigh a\re the best worked with a leg curl machine. There are two types: one on which you lie face down (prone) and one on which you are seated. In the prone position place your heels under the pads and have your knees just off the end of the bench. Make sure you hips stay in contact with the bench throughout the movement. Curl the rollers up to your backside and return them to the starting position. In the seated position make sure that the knee is parallel with the pivot on the lower arm of the machine. Put your ankles on top of the footpads and place the kneepads securely on your knees. Bend at the knee, tucking you legs under the seat as far as you can, then return to the strain position. ...read more.

Conclusion

Lower back to starting position and repeat. Day 5: Press up. Straighten your arms and go up into your feet, so that only your hands ands toes are in contact with the floor, keep your body in a straight line, don't allow your backside to wave around in the air, or your hips top sag towards the floor. Now, bend your elbows and lower yourself close to the floor without actually touching it. Then straighten your arms and press yourself back up to the starting position. Day 6 Day of rest Day 7 Match day Test for weeks five and six Week five was very similar to week three only at a higher intensity. Through week six it is very similar to week four but working the upper body, so doing a sit up test would test the strength of the upper body. Week 7 Aim Within week seven this week shall prepare day by day for the bleep test at the end on the Friday. Day One This will consist of a morning run of one mile. Day Two This will be much of fartlek training a range of different sprints. Start with slow run then a four hundred-metre sprint then end up with agility training. Day three Bleep test Day Four 3000 metre run Day five Bleep test Day six Rest Day Seven Rest The big test at the end of this would be the bleep test improving it from previous 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 GCSE Exercise and Training 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 GCSE Exercise and Training essays

  1. PEP - netball

    I didn't cool down and was sore the next day Sat/Sun Sat - Cont run Sun - Netball Match I went for a small jog to warm up followed by stretching I then ran a 3km course around my local course which I completed in 29.37mins 15 mins Stretches to

  2. Action Plan - I am going to create a plan in order to improve ...

    This allows you to mark your opponent but also by watching the ball, it gives you the opportunity to intercept the ball if you gat the chance. Also hand-eye coordination Multi-limb Co-ordination - This is definitely necessary when playing netball, because you need your arms and legs to work together efficiently, i.e.

  1. Action plan to improve backstroke.

    This will go towards achieving my long and medium term goal and help me reduce my overall times. At the beginning of this week I am feel that I am doing too much backstroke, and would prefer different types of training, but still include parts of my goals.

  2. Hill walking draft 1 - Aayushmaan

    Place each rod through a sleeve in the tent, until the rod protrudes from the other end. Put the ends of the rods through the small extensions at the end of the sleeve so that the rod is now curved and taut.

  1. Free essay

    The date of observing Michael Burnley will start in September 2005. The sport that ...

    Left to right Right to left 1st attempt 17 meters 25 meters 2nd attempt 20 meters 25 meters Average 18.5 meters 25 meters Extension drill Goal kicking (15 meters out from posts) Attempts in font 10 meters to left 20 meters to left 10 meters to right 20 meters to

  2. Personal Exercise Plan

    strength will usually comes from the arms or the legs when making a specific shot into a certain area. It is especially important for fielders who are by the boundary as they have to be able to throw the ball a long distance to get it to the pitch to the wicketkeeper or to the bowler.

  1. Personal exercise plan

    Flexibility is lost very quickly through inactivity and the athlete must constantly develop a lack of flexibility training and so. Flexibility work should be carried out at the beginning of the training session after a warm up when the muscles are warm, though must be done lightly and at the

  2. PEP My main sport is hockey and as the hockey season has now ...

    It will help with muscular endurance because the voluntary movement of my quadriceps is repeated over and over again by pedalling. Cycling helps with the muscular strength because of the leg muscles pushing against the resistance of the gradient of the hill and the gear of the bike.

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