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Training Program

Extracts from this document...

Introduction

Training Program Name: Valerie Hope Date OF Birth: 19/01/87 Age: 17 Sex: Female Introduction I am required to develop a training programme that will develop a particular skill over the period of 4 weeks. I have decided to develop my skill in High Jump. I have been competing in High Jump for a number of years. Currently my personal best is 1.55. This was achieved at the London Schools competition last year. I want to concentrate on High Jump I feel that although that I reached a good height I could have reached a better height but my technique let me down. My main aim is to improve my jumping technique by: * Improving the strength and flexibility in my legs. * Improving my overall flexibility in my legs. * Improving my explosive strength power in my legs. There are a number of ways of achieving these aims. I feel that by starting my training now, I will have a head start prior to the athletics season, and will reach my peak during the season. Skill & Health Requirements High Jump is very much suited to an athlete who is tall, because of the nature of the sport. It is quite predictable in its execution, due to the fact that mainly two techniques are used to jump over the bar - the frosby jump and the scissor jump. The skill of learning to high jump is often dependant on the physical fitness of the performer. How fit a particular performer is can have a direct result on how successfully they perform in competitions. Aerobic Capacity This is the ability of a performer to take in and use oxygen to produce energy. It depends on respiration, cell respiration and the transportation of oxygen from lungs to muscles. It is measured as your VO2 max. The actual jumping process within high jump is predominantly anaerobic due to the strong spring run up. ...read more.

Middle

Use your left arm against your right knee to help ease you further round and use your right arm on the floor for support. Quadriceps Stretch - Lie face down on the floor, resting your forehead on your right hand. Press your hips firmly into the floor and bring your left foot up towards your buttocks. Take hold of the left foot with the left hand and ease the foot closer to your buttocks. Repeat with the right leg. Training Programme There are many factors I need to take in to consideration when planning my training programme. This includes types of training, the facilities I will have available to me and other personal factors. Types Of Training Weight Training - This is the use of free weight on dumbbells and bars, or the use of specially designed machines to improve strength. It allows the performer to closely mimic some of the actions involved in their sport. Weight training is suitable for strengthening muscles involved in specific actions such as kicking. Circuit Training - This is when the performers own body weight is used on a number of exercises to improve strength. Stations are set up in an order and the performer goes to each station and performs a certain number of repetitions and sets of a specific exercise, e.g. press ups, sit ups, dips and running. After each station is completed, there is a brief recovery period. Circuit training is particular suitable for young children and for games players, because it allows them to practice different aspects of their game. Intermittent (Interval) Training - This is where 'work' periods are interspersed with 'rest' periods to allow recovery. It is good for maintaining quality training (particularly in elite athletes). Fartlek 'speed play' Training - This type of training is based on changes of speed. For example a performer would jog for 5 minutes. Then 5 minutes of fast walking or 50 metre sprints every 200 metres. ...read more.

Conclusion

It has decreased slightly due to a number of reasons, e.g. fatigue. Standing long jump test - This result was very encouraging. My score increased by 47.7 cm, which is very high. I feel this is due to the leg extension work and the bounds work that I had been doing. Sit-and-reach test - This result was very disappointing. My score decreased by 7.9 cm. I feel that this may be due to the fact that I increased in strength in my legs, which may have decreased the flexibility in my legs. Evaluation I believe that my training programme was effectively applied throughout the month that I executed it. However in the final week I was unable to do both sessions because I had the flu. However I still noticed a difference within the month. My legs generally felt stronger and more able to execute explosive power. I also believe that my training programme effectively used the principles of training. The progression overload allowed me to increase the intensity of the training programme relevant to my aims without injuring myself. By increasing the weights I used gradually, I was able to build up my muscles by increasing the number of repetitions that I did. Although the post-test results did not show a great increase, I do not feel that this was due to an inferior programme. I think it could have been due to the fact that I was recovering from the flu at the time and also that I only executed the programme over four weeks. Perhaps if I had executed it for longer, I would have better test results. In the future, I would improve this training programme by: * Executing the programme for a longer period of time. * Implementing more plyometrics and practice jumps on the high jump. * Increasing the different types of weight training. I enjoyed doing this training programme, and I feel that it could be very effective in the future. I will continue implementing this programme with a few changes. ...read more.

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