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Evaluation of Performance-Strengths and Weaknesses.

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Evaluation of Performance-Strengths and Weaknesses Skills (Motor Skills) Sprint Start-To start a race successfully you need an efficient sprint start. When getting into the marks position the sprinter should have their feet correctly located in the blocks with their fingers behind the line and hands evenly positioned shoulder width apart. The shoulders should be perpendicular over your fingers Head and neck should be in line with the spine eyes focused on the track (1 to 2 metres ahead). Then when the athlete goes into the set position their hips should be raised slowly to a position above the level of the shoulders with their eyes focused on the track one or two metres ahead and the shoulders vertically above or slightly in front of the hands, then have both feet pushed hard back into the blocks. The centre of mass needs to be moved forward as far as possible without becoming unbalanced. When the gun goes or the starter indicates the start of the race drive the arms hard and drive the back leg forward into a high knee action whilst keeping low and driving the legs. Acceleration Phase-This takes place immediately after the sprint start and is where you increase you speed as fast as you can, you are aiming to go through this phase as quickly as possible, but at the same time with the correct technique. The performer's eyes are focused on the track to keep low to allow the build up of speed with a forward lean of the whole body. They should have no tension in the face and neck with their shoulders held back and relaxed. Their arms move with a smooth forward backward action not across the body driving back with elbows. Fast leg action, good stride length giving them continual acceleration. Appearance of being smooth and relaxed but driving hard with elbows and legs. They should accelerate for approx. ...read more.


and one response (to run) and the response is predetermined. For this test I will use the ruler drop test. This is where another person will hold a ruler between my first finger and thumb, then without any warning the partner will drop the ruler and I will have to stop the ruler between my finger and thumb, this will give me a reading, which will be recorded. I will then convert my average distance in metres into a reaction time, using the equation V(2xdistance/9.81). This reaction time can be compared against the average time of a 20year old male that is 0.17s 1st distance - 0.175m 2nd distance - 0.12m 3rd distance - 0.13 Average distance - 0.14m reaction time - 0.1699 seconds As you can see from the results I have a reaction time that is just slightly under the average for a twenty-year-old male. This suggests that this is a strength. As it is an ability you are unable to develop and improve your reaction time anyway. Static Balance To test my static balance I will position myself in the set position and hold that position for as long as possible. If I can hold the position for over a minute with out moving at all I will class it as a strength. Time position held for- 1min 34sec As the time is well over a minute I will class this as a strength. Explosive Strength and Power For this I will perform a standing jump to jump as far as I possibly can, I will repeat it three times and find the average distance. Jump 1 - 1.55m Jump 2 - 1.52m Jump 3 - 1.63m Average distance jumped - 1.57m This is quite a distance to jump and if I were to push off half this distance at the start of a race then it would be a very good component to have to get myself into stride quicker than usual. So I would class these components as strengths. ...read more.


This mobilises the Tibialis Anterior, Gastrocnemius and Soleus * Stretching the Gastrocnemius and Soleus with the rear heal always kept on the floor throughout the movement, stretching the muscles by flexing my elbows and moving my body weight forward. * Stretching the Adductors Longus, Brevis and Magnus by having both feet flat on the floor and facing forward and leaning over to one side keeping the other leg straight, I will bend my knee at the side I am leaning over to increase the intensity of the stretch. * Stretching the Trapezius by pulling one arm that is kept straight across the chest with my other arm. This is a horizontal flexion movement. * Stretching the Biceps Femoris and Semi Membranosus, by sitting with one leg straight and the other comfortably bent, reach with the same side hand as the straight leg to my foot and with the other hand on the straight legs knee to maintain the knee extension. Method of Evaluation I will use the results that I got during my testing and compare them to the same tests, which I will carry out at the end of the six weeks. When testing the sprint start I will have to pay particular attention to these points: head and neck in line with the spine, that my hips rise slowly to a position level with the shoulders, shoulders vertically above or slightly forward of the hands, eyes focused on the track about one metre ahead of me, drive my back leg forwards into a high knee action, keeping low relaxed and driving. I need to add the time it takes to run 10 metres from a standing start as well as the ones I already have. Then when it comes to testing speed stamina I will again run two 150 metre runs and two 200 metre runs and work out the average time from these for 100 metres. This will hopefully be faster than I did during my testing. 1 Russell McKeever ...read more.

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