Fraser Mcpherson

PPP- Action Plan

1) Clear, Realistic, Achievable goals:

The two skills I have chosen are passing and shooting. Passing, being my strength, and shooting my weakness. My weakest fitness component is endurance, it is not that weak I can run for almost the whole match but I struggle in the multi-stage fitness test, and the tactic I see as weak is playing the offside trap.

Specific:

Shooting: I currently get just under half of my shots on target (around 45%, to test this I took 30 shots at our keeper and recorded the number 13 was my score). I am aiming to get three quarters of my shots on target (around 75%).

Endurance: In the multi-stage fitness test I got to level 9.5, I aim to improve by one whole level (10.5).

Offside trap: We use this when the opposition has a free kick; it currently works 3 out of 10 times. I aim to get it to 6 out of 10.

Measurable:

Shooting: The number of goals scored and shots on target can be counted by someone.

Endurance: The level I drop out at will be recorded.

Offside trap: The numbers that are successful can be counted.

Agreed:

Shooting: This has been agreed by my coach and teammates that it can be achieved.

Endurance: This has also been agreed that it can be achieved. My endurance is not bad but in the last ten minutes of the game is when I sometimes struggle.

Offside trap: The defence and the midfield have agreed that this is a weakness of the teams.

Realistic:

Shooting: Improving my shooting by 30% is realistic. I’m not going to get every shot on target.

Endurance: Improving by one level in the multi-stage fitness test is realistic.

Offside trap: It is realistic but will require the most work; the team will have to work together in order for it to work. I can only do my part.

Time:

I have six weeks in which to improve my weaknesses and keep my strength at the same high level.

Enjoyable:

I will enjoy improving these aspects because I love playing football and often go on jogs anyway.

Recorded:

Shooting: The number I score or get on target will be recorded as a number out of the number of shots I take (12 out of 30).

Endurance: The level that I achieve will be written down.

Offside trap: The number of attempts that are successful will be recorded as a number out the number of attempts that were tried.

2) Timescale:

The timescale for this is six weeks, and through the method of periodisation it will be split up into weekly sessions. Periodisation is a concept based on the body’s ability to adapt to training, it’s also based on a cyclical load design, which enables coaches to vary intensity, duration and frequency of the training.

A periodised training programme begins by defining the main period of time, ending with a major goal or sporting event. This is known as a ‘Macrocycle’.  My Macrocycle is to be able to run an extra level in the multi stage fitness test, improve my shooting consistency to 75% and to be able to get the offside trap to work 6 out of 10 attempts.

The Macrocycle is then divided into phases of training, this is known as a ‘Mesocycle’. My Mesocycle is the three weaknesses I am going to improve; shooting, endurance and the use of the offside trap.

A Mesocycle is then divided into smaller lengths of times e.g. weeks and hourly sessions. This is known as a ‘Microcycle’. My Microcycle is training for two weeks on each weakness, and training four times a week for the whole six weeks.

3) Method of Achieving Goals:

To achieve my goals I will set it out using periodisation. I have three weaknesses; shooting, offside trap and endurance, and I have one strength; passing. I have six weeks in which to improve my weaknesses and to keep my strength at the same level. I will devote two weeks to each weakness and work on my strength during these weeks as well. Each week will be split up in to three sessions as well as my normal football training with the team and my football match on a Sunday morning.

Join now!

For the first two weeks I will focus on endurance training. I will start by running for a set amount of time and see how far I run in that time, then in the next session I will run for the same amount of time but aim to run further than in the previous session. Then in the next session I will increase the amount of time that I run for and again see how far I ran in that time and then in the next session try and run further in the same amount of time, and will repeat ...

This is a preview of the whole essay