Sana has good anticipation/timing skills which helps her when the ball is passed to her in the game as she is alert, quick and ready to catch, pass or even shoot. She also has great speed and good at dodging markers and getting free which is useful especially in her position as a shooter because she is often when given opportunities getting free and making shots, which is highly beneficial to her performance as there is an increased chance in goal opportunities. Sana’s speed also helps her move around the court well making it difficult for the rivalling team. Sana’s general speed and reaction speed enhance her performance as a Goal attacker well.
Sana’s great agility helps her make quick turns, passes and shots which are three of the most essential requirements of a netball Goal Attacker. Sana’s great agility provides her with great pivoting skills which helps her to pass, which also increases goal opportunities as when the goal shooter is free she often pivots and passes to goal shooter setting the goal shooter up for goals. Sana’s agility is extremely beneficial to her performance.
Sana’s skills I have mentioned above are performed throughout the netball game I observed with great consistency. This is because she has reasonably good aerobic and anaerobic fitness.
Identify and describe in detail the weakness of the player/participant and the effect these have on performance.
Sana needs to improve her shooting as she often finds her self getting free to shoot because of a combination of many other good skills, but failing to score on many occasions. However although Sana’s shooting is not perfect I feel with sufficient practice she will be a good attacker as she is good at getting free for shots. Sana’s shooting negatively affects her performance as she is an attacker and it is a important job of an attacker to score on all clear opportunities and she does not score on every opportunity created therefore having a negative impact on her performance as a Goal attacker.
Sana also needs to improve her arm action as she does not position her arms well enough when marking the opposing player, this allows players from the other team to pass more freely which also slightly weakens her performance.
Sana also needs to make more accurate passes, in order to do so she needs to have good balance and be more careful before shooting this I feel also needs to be improved by practice as she has the agility so she can easily improve on this with practice.
Suggest what training practice methods should be used to maintain the strengths but in particular, to address the weaknesses that I have identified.
In order to enhance Sana’s performance she needs to have continuous practice which will help progress her performance in general ,maintain her strengths and help in the development of her weaknesses. The general practice in the game will help her to identify the specific needs of improvement.
Sana can use practice methods to work on her specific needs such as shooting, passing and marking. For her shooting she can practice shooting from all different areas of the semi-circle, practicing different techniques of shooting, shooting to reach a specific target e.g. shooting until she constantly scores 10 out of 10 shots, adjusting current position of shooting to a more successful position of shooting and then continuous practice of the new adjustment. For her passing she needs to continuously practice only passing when stable on the ground, practice of passing the ball really quick, within the 3 second time allowed. Practice should also consist of strong focus of marking techniques.
Outline a 6 week training program that could be used to improve Sana’s overall performance as a netball goal attack player.
In order to improve Sana’s performance in netball I am going to set up a personal exercise program for her. The program will include specific practices which will improve her weaknesses and general practices which will maintain her good strengths and improve her overall fitness and endurance. I am going to plan my personal exercise program using the FITT principle:
Frequency- I have considered how frequent my programme should be and have come to the conclusion that Sana should practice 3 times a week.
Intensity- I am going to make sure my programme includes intense practices so by the end of my 6 week programme Sana can confidently perform well in her previous weak areas without out any hesitance so there is clear dramatic difference. I am initially going to make it easier and then over the weeks raise the intensity as hopefully with the progression over the weeks her endurance would have improved.
Time- I am going to make each session 30 minutes long as the training is going to be quite intense and I do not want to strain Sana by the end of each week because it may lead to her not having enough energy to focus on improving her weaknesses, I will also allow at least a minimum of a one day gap between sessions so Sana has time to recover.
Type- I will need to vary the types of training practices over the six weeks I will start the programme with general training like circuit, continuous and fartlek training. I will then set up specific practices to improve her shooting, passing, and marking skills.
How I will apply my three methods of training:
Circuit Training: my circuit training will consist of continuous vaulting, press-ups, astride jumps, sit-ups, short shuttle runs and pull ups.
Continuous Training: Continuous training improves endurance (aerobic capacity). The continuous training I am using in the personal exercise program for Sana is going to be running.
Fatlek Training: Fartlek training is useful to enhance the aerobic and anaerobic system which is very useful for Sana as netball requires both the aerobic and anaerobic systems. The Fartlek training I will include in my personal exercise programme for Sana will be cycling.
Although I will include these methods of training to increase Sana fitness levels, my main focus will be improving Sana’s weaknesses and I will use these techniques just to maintain her good endurance.
Personal Exercise Program
Week 1:
-Circuit Training, Sana will have to spend 30 seconds on each station, she can have a one minute rest after each circuit, she will repeat 5 times.
- Fartlek training cycling (varying the speed)
- Continuous run (20mins)
Week 2:
- Continuous run (25mins)
- Short netball games 3 x 10mins focusing on marking skills.
- Fartlek Training
Week 3:
- Passing, Shooting and Marking skill practices. (30mins)
- Continuous run (30mins)
- Netball games focusing on skills learnt in practice, 2 x 15 minutes long
Week 4:
- Circuit Training as before, but repeated 6 times. This time the circuit training will include passes, 10 chest passes, 10 overhead passes and 10 bounce passes. This time with 40 seconds at each station and 30 second recovery intervals.
- 30 Minutes continuous run
- 2 basket ball games (20mins each) for Sana to apply her marking, shooting and passing skills in different game.
- 1 Netball game, 30 minutes long.
Week 5:
- 30 minute shooting skills practice
- 30 minutes passing and marking skills practice
- 2 x 15mins netball matches applying skills from previous practices.
Week 6:
- Circuit training , 60 seconds at each station, repeated 6 times, 30 seconds recovery intervals
- Shooting skill practice, 30mins long
- Netball game 1 x 30 minutes long
Identify some positive and negative factors that may affect performance
Physical Factors that affect sporting performance:
Dieting: The food we eat can have a big impact of are sporting performance. Food provides us growth, energy, and tissue replacement and repair. In order to have a good sporting performance we must have a good balanced, healthy diet which will provide us with all the nutrients we need. A balanced diet has seven essential components: carbohydrates, protein, fats, minerals, vitamins, fibre and water. If an athlete has a good healthy diet this can benefit their performance drastically. The affect of not have a healthy diet containing a range of the seven components mentioned above could be dramatic on a sports player as sports players need the development and growth of hormones and haemoglobin in the blood and they also need good growth of tissues on the body which a healthy diet full of proteins would contain. Sports players performance would also be affected as they need high levels of energy which the healthy diet contains. They also need plenty of minerals to keep their bones strong also foods which contains iron helps in the transport of oxygen to the muscles which is highly useful for the muscles to work efficiently, this will help prevent fatigue setting in as quick.
Somatotype: Differences in physique can have an affect on our fitness and sporting activity. Certain sporting activities, particular body types can be advantageous to the sport. Somatotypes are split into three main categories: ectomorph, endomorph, and mesomorph. However some people do not directly fit into one particular somatotype. A typical ectomorph is very slightly built, possessing very narrow shoulders, long limb making them quite tall, a typical long distance runner would be an ectomorph. Ectomorphs are often referred to as ‘Skinny’ and ‘Lanky’. A typical endomorph is round shaped with broad hips and usually carry weight around their waist, their top hips and their upper thighs, a typical endomorph is best illustrated as a sumo wrestler. A typical mesomorph is athletic built, A mesomorph has broad shoulders, narrow hips and is muscular, they are the complete opposite to endomorphs, Sprinters are a good example of a mesomorph. Somatotype can affect performance positively or negatively as certain body types are best suited for certain events, for example a ectomorph somatotype will positively effect the performance of a basketball player as they need to be tall. If a endomorph was to participate in swimming this would negatively effect their performance as swimmers to carry as little weight as possible for maximum speed.
Muscle fibre type: The voluntary muscle contains two type of muscle fibre type: fast switch and slow switch. The amount an athlete has inherited of each muscle fibre type can determine which sporting activities they are good at. Fast switch fibres are for short term power and strength, slow switch are for longer term endurance activities. Fast switch fibres are useful for sporting events which require short bursts of energy and require the muscles to contract much more quickly, slow switch fibres are useful for sporting activities which require the muscles to contract at a much slower rate but can function for a much longer time. For example a professional sprinter might have a distribution of 70-per cent fast switch fibres and 30 per cent slow switch and a marathon runner would have roughly the opposite distribution.
Psychological Factors that affect sporting performance:
Psychological factors can also affect a competitor’s performance. Anxiety can negatively affect sporting performance as competitors loose focus on performance due to over worries. Psychological factors can also benefit a competitors performance, a combination of good relaxation, mental rehearsal, arousal and focusing can all benefit a competitor’s performance.
Social factor that can affect a sporting performance:
Access/provision, Family/peer support, school, environment, tradition/culture all factors that can affect performance. If people do not have good accessibility to sports facilities this will affect negatively affect their sporting as they would not have sufficient practice, if people have support from friends and family this would help their sporting activities as parents can allow and provide access to facilities that are essential for the activities of their choice, without this support it would become more difficult for people to participate. Schooling can affect the sporting performance because good schooling is usually where most people discover what sports they are good at and develop them during their time in school, most school also offer extra curriculum sporting activities, some countries/ areas to not have good support from schools for sporting activities due to a lack of money this is a likely factor that will negatively affect the sporting in the community. The environment can also affect sporting performance because if people live in high mountainous areas they tend to have more red blood cells to carry blood to their muscles as the air is thinner at altitude and so their blood has to be more efficient at taking oxygen from the lungs. This is also why people go to train in environments like Kenya with excellent conditions for high altitude training. This is also why people from Kenya and high mountainous environments are exceptional at long distance and endurance events.
Tradition/ Culture also affect sporting as people from certain religions are not aloud to participate in certain events as it is against their religion to show parts of their body.
After practising/ training for 6 weeks asses how much improvement has been made.
Sana’s passing skills have certainly developed over the 6 week training programme. Her overall confidence at passing the ball has improved and she now uses a variety of passes with great accuracy and her new confidence has lead her to passing the ball with no hesitation, her passes seem effortless now. Her marking has also significantly improved, she now marks a lot better making it a lot harder for the opposition to pass, before the 6 weeks training the defending players from the opposition did not have difficulty passing the ball due to Sana’s lack of marking skills. Sana’s shooting now is also much more accurate she rarely misses shots when given opportunities, she is scoring a lot for her team even in difficult situations. The 6 week practice program has maintained her fitness and improved her skills well. The shooting, passing and marking sessions definitely improved her skills, she found better positions to pass, and shoot which lead her to improve the accuracy of her passes and shooting, she found her problems with shooting and passing before was due to the fact she used to stand in positions with a lot less balance unnecessarily. Her markings skills developed over simple and basic practice of different markings skills which she then performed and practiced in mini games that I set up in her 6 week training programme.
Discuss with he player the results of the 6 week training program and record her-his views.
Sana agrees with my observations made, she feels that the 6 week training programme benefited her netball skills drastically. Sana would like to maintain a similar exercise routine on a weekly basis so she can continue to progress as she is particularly pleased with the results. Sana is particularly pleased with her new shooting skills developed because she is surprised how a few body adjustments can make her shoot so accurately she feels she can shoot now with less though it just come naturally now. She also feels her endurance levels has increased, she said her body felt no longer fatigued at the end of a game, this is due to the heavy exercise methods I set up in the 6 week exercise programme her body has become used to high amount of exercise.
Candidate Name: Robyn Monique Lumas
Centre Number: 13427
Candidate Number: 1404