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Introduction

For the purpose of this portfolio my chosen activity is Gaelic football. In this there are a number of physical fitness components involved, both health and skill related Skill related Health related Balance Muscular strength Agility Muscular Endurance Co-ordination Cardio-vascular Endurance Power Flexibility Speed Body Fat % Reaction time Each of these components has their use in my chosen sport, some being more pertinent than others. Balance: The ability to maintain equilibrium whilst moving or stationary. This has many advantages in Gaelic football, from maintaining a steady, straight line while running, the ability to bend down and pick up the ball steadily and efficiently without falling over, and the ability to withstand and stay on your feet if a tackle knocks you off your stride when running. Agility: The ability to move the body quickly and under control. This is required as it is necessary to move and turn quickly and accurately past players when on a solo run. Or when 'selling a dummy' it is important to give a swift dip of the shoulder, of a false hand pass movement to make your opponent go the wrong way. Co-ordination: The ability to put movements of the limbs together, and control that movement. Co-ordination is essential in Gaelic football in many aspects of the game; a 'toe-tap' is an excellent example. It requires movements from the hands, arms, legs and feet to be made in a specific and controlled manner and in a certain order. Starting from the dropping of the ball from the hands, to the foot, and the movement of the leg, co-ordination is required all the way through, and without it, there is little chance of performing this elementary skill. Power: The ability to perform strength activities at speed. This involves gross muscle movements, and in actions such as jumping and kicking. The more powerful you are, the higher you are able to jump and farther you can kick the ball. ...read more.

Middle

Arms fully extended and straight - When performing rhe high-catch it is essential to gain all the extra height in the air that is possible, one easy way to do this is by ensuring arms are strtching in the air as high as the performer can allow them to go. Hands spread wide - To increase surface area between ball and hand, the hadn must be made as large as possible.This will allow maximum contact, and give the balla a better chance of being caught. Knee into chest - When challenging for the ball in the air, it is necessary for the plater to protect themselves as much as possible.Bringing the knee of one leg towards the chest when jumping, affords sowm protectioln to the lower torso and the upper leg of the performer. Ball into body - Once the possession of the ball has been won in the air, it needs to be consolidated. If the ball is taken into the body of the catcher, as soon as they have caught it, it is easily defended and possession maintained. The opposition's only choice to win the ball back it now through fouling the player with the ball. Progressive Practices for Developing the High-Catch To begin it would be of use to describe to the pupil how important the high-catch is in Gaelic football, and how much the team relies on it to gain possession to the throw-in or after a goal kick. Explain that without a good high catch the team is at a loss. Communicate to the pupil what the most important component parts of the skill are (as above) and they will realise they already know how to perform some, or all of these actions. Enforce to him that all the high catch is, is essentially those parts performed in order. This will provide the learner a simplified view of the skill, and perhaps give them confidence enough to believe they can perform it. ...read more.

Conclusion

Only when the technique is correct and well learned. The practice must be constant until he can hit 5 consecutively through the square. When he can do that he should step back a further 10 meters until they can hit 5 out of 6 then back to the 30 meter mark where he can hit 10 out of 15 b***s through the square. Training can be everyday but should be at least 4times a week if necessary. Evaluation of action plan for punt-pass The max score for any one distance is 45 and the maximal for All 3 distances is135 the actual score should be compared to this and a % accuracy taken (50/35)x 100= 37.04% The test will be administered every week to constantly evaluate performance. The goal set for a week is determined by the score of the following week. Previous weeks score(%) % to improve for next week 0-10 15 11-20 12 21-30 10 31-40 9 41-50 8 51-60 6 61-70 5 71-80 4 81-90 3 91-99 1 So for example I the player scored 16 then his target would be to improve by 12%. Now his new target would be improve by 10%etc. thus goals and targets are given. For the programme to be effective the player must reach the goals in the predetermined table. This will be as effective for long-term goals as for short-term goals. Review of action plan Although I never fully took part in the full long term programme, I participated in the short term ones for 2 weeks and I found them to be effective and I improved my performance. I felt some of the targets where too low so if I were to repeat the exercise I would raise them. The scoreboard for the punt pass was a great and accurate way of measuring the improvement and therefore the effectiveness of my action plan. In hind sight some of the long-term programmes for fitness where over strenuous and the times for completion where to short. The plan to improve was sound and the targets to get there where realistic and easy to follow. ...read more.

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