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Training plan (plan and safety) - Trampoline

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Trampolining Liam Spicer Planning Purpose and aim of the programme and personal fitness profile I have decided to base my five week training programme on trampolining. Although I have only been doing the sport for a few months, I have developed quite a liking in this particular area and find it very enjoyable, and so would like to enhance my performance in it. As it stands, I spend approximately (although this varies) 2-3 hours each fortnight practicing trampolining in my GCSE P.E (short course) lessons and feel that I have improved dramatically and at a rapid rate and believe that by designing an efficient five week training programme, I can progress even further. Another reason is so I can improve my trampolining ability before doing my GCSE practical task. Of course, this sport requires the ability to perform a wide range of moves on the trampoline. For example, tuck jumps and swivel hips. To begin moving onto more advanced skills, I will need to improve in particular my cardiovascular fitness (so I can exercise and remain on the trampoline for a longer time without becoming too out of breath), muscular strength (especially in the legs) ...read more.


After having done a variety of physical tests to help me understand my level of fitness better - I will be able to build my personal fitness profile. This is vital if I am to set correct times for the circuit which is necessary if it is to have an effect on my muscles and make them work harder than they usually do (overload). After having done this, to be certain that these times are safe for me and not too difficult, I will carry out my first session as a trial. This will help me understand where I need to make changes in perhaps timings, or where the rest station is situated. Circuit: Awareness and safety aspects In any sport, there is a risk of injury. There are a variety of precautions which can be carried out however, to limit the chance of this occurring. Of course, one of the main reasons why safety is important is because of the heath risks. However, in the sporting world, even more important is the fact that the concept if reversibility may become an issue - and this could cost months of hard work. Also, injury may cause fear and therefore an individual may be reluctant to continue with their programme. ...read more.


After the main activity, I will need to do a short cool down which consisting of gentle aerobics and stretching. This will ensure that the body is gradually returned to the usual rate - this means the length of the cool down will depend on the individuals needs - although as with warm up, there are no set times. It will also ensure that the blood circulating does not have the chance to collect in areas in the circulatory system - this would prevent the issue of light-headedness as well as the build up of lactic acid in the muscles which could cause painful cramps. Wearing the correct clothing is vital. It is important that I wear clothes which allow me to move around and conduct my exercises freely. Also, the clothing should not have any material which could get caught to a piece of equipment. I would say jogging bottoms or shorts and a relatively loose t-shirt would be appropriate. As for footwear, comfortable and tight trainers would be necessary for this type of exercise as it would limit the risk of serious damage to the feet, if for example, a piece of apparatus was dropped, being tight will help the individual sprint faster and will ensure they will not trip and harm themselves. ...read more.

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