PPP - Action Plan.
PPP- Action Plan ) 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
Date/ Location
Date/ Location Warm Up Session Outline Cool Down Evaluation Monday 5th September, Hills Road Gym/ Sports hall 5 minutes jogging at 60% maximum Heart rate, 5 minute full body stretch 20 step ups, 3 repetitions 2 minutes rest 20 step ups, 4 repetitions 2 minutes rest 0 bounding jumps, 4 repetitions 3 minutes jogging at 40% max. Heart rate, 0 minute full body stretch Generally I am pleased with the way that the session went. The warm-up and cool down together with stretches was a long process but were well worth it because it will help to prevent injury and limit the effects of DOMS. The only real problem was the way I set the equipment out. I didn't set it all out at the start and therefore had to stop my session halfway through to set the 'bounding' station up. Also I felt like I spend too long resting so my heart rate was dropping and my muscles stiffened up so when I came to use them again I could have damage them by pulling them or tearing them Tuesday 7th September, Hills Road Gym 5 minutes rowing at 60% maximum Heart rate, 5 minute full body stretch Delorme Weight Training - 5 repetitions of 60, 70, 80 and 90% 1RM completed on Pec Dec, Rec Leg Press, Shoulder Press, Vertical Bench Press, Bicep Curl, Leg/Curl Extension 2 minutes rest in between each machine 3 minutes jogging at 40% max. Heart rate, 0 minute full body stretch I had a big problem with
Netball Project.
Netball GCSE Project The Rules: ^^Not all players just where they are positioned^^ Goal shooter GS Can go in areas 1,2 Goal Attack GA can go in areas 1,2,3 Wing Attack WA can go in areas 2,3 Centre C can go in areas 2,3,4 Wing Defence WD can go in areas 3,4 Goal Defence GD can go in areas 3,4,5 Goalkeeper GK can go in areas 4,5 Starting the game: Team captains toss a coin to decide who takes first Centre pass, then they are taken alternatively. A pass starts the play. Scoring a goal: A Goal is scored when the ball passes completely through the ring from top to bottom. A Goal may be scored also by the Goal Shooter or the Goal Attack, playing the ball from any part of the shooting circle. Playing the Ball: A player must: * pass or shoot within 4 seconds * Obey footwork rules A player may not: * Deliberately kick the ball * Bounce the ball more than once * Hand or roll the ball to another player * Place his/her hands on the ball held by an opponent * Throw ball while sitting or rolling on the ground * Use the goalposts as a support in receiving the ball going out of court or to gain balance * Throw the ball over a complete third without it being touched by another player in that third * Regain possession of the ball, having dropped or thrown it, before it has been touched by another player Footwork: A player must receive
6 week personal exercise programme
I intend to improve my muscular strength, training to be a prop in rugby. Personal Exercise Plan Introduction In the 6-week course in the gym I hope to improve my muscular strength, for rugby where I play a prop. For this I need to be quite strong, to bind tightly and push hard in the scum. I will hope to do this with the weight machines in the gym, using a weight training program. With the weights I will start off doing pyramid lifts at 60%-80% of my one rep max and when these weights get easy is shall then progress up to the heavier-harder ones after about four weeks of my training program. I will slowly work up to doing slightly heavier weights so my body adapts to the stress and my muscles become stronger. I do a lot of sport, which should keep my physical fitness levels up so they shouldn't drop. How I will apply the SPORT and FITT principles SPORT Principle Specify - I will be training to increase my muscular strength to be a prop in rugby and I will use weight training. Progression - When I am doing my weight training I will be doing pyramid lifting, when my session starts to get easier I will increase the weights I am lifting, I will do this after about 4 weeks training Overload - I will do extra amounts of training and longer periods of exercise so my body adapts to the stress and I become fitter. Reversibility - Me doing a lot of sport should avoid atrophy
GCSE PE Analysing Performance Task
GCSE PE Analysing Performance Task Section 1 I am analysing Emily Wrack who plays 'Goal Defence' in Netball. She will have to have good defending skills to stop the Goal Attack from receiving the ball on the Centre Pass and to stop the ball from getting into the opponents Goal circle. This means she will have to know to keep three feet away from the opponent and to put her hands over the ball, and to stand sideways-on to the Goal Attack so she can see which way she is going to run. When she is going to take a toss-up, good reflexes are needed so that she can be the first to catch the ball as soon as the whistle is blown but good reflexes are also needed at any time to intercept the ball. Emily will have to be able to sprint quickly so that she can get to the space that the ball is going towards before the other team catch it first. She will also need to be speedy when she has to run to the ball to stop it from going off court. Goal Defence has to be able to stay very close to Goal Attack the whole time throughout the game so that when the opponent runs to get the ball, she will know straight away that she has to run with her to try and intercept the ball and pass it down to her Goal Third. She also needs this skill so that if the ball is passed to the Goal Attack, she will be close by and should be able to stop her opponent from receiving the ball. Another skill needed to
I will be designing throughout this coursework a fitness program for a cross country runner.
P.E Cause Work Fitness program Planning Intro I will be designing throughout this coursework a fitness program for a cross country runner. I have chosen this sport as it is one I have spent a lot of time on and have enjoyed throughout a large period of time. I feel I have a reasonably large amount of knowledge on the subject and am interested in learning more about it. I have done this sport since around the age of 8 but took it up training 6 years ago when I joined Milton Keynes athletics club having been asked by a couch there. At the time I was around 20th in Milton Keynes for my age (year 4 and 5) (9years old) and around 30 -40 in bucks the next year I ran in the same races but for years 6 and 7 (me being in year 6) and came top 10. After this I really started 2 take running seriously. The next year as a year 7 I won the Milton Keynes cross country and the bucks cross country. The following year I was third in bucks at u13 age group and represented bucks in the national AAA race in Nottinghamshire on sky sports 2 coming top 100 out 500 of the best runners in the UK I also finished 7th in the Chiltern league rankings. Then as a bottom year under 15 I again in the AAA cross country top 60 (4th in bucks) but also in the schools cross-county (6th in bucks). As top yeah under 15 I got an Achilles heel injury at the start of the season but I still represented bucks in
A fitness program for a cross country runner.
P.E Cause Work Fitness program Planning Intro I will be designing throughout this coursework a fitness program for a cross country runner. I have chosen this sport as it is one I have spent a lot of time on and have enjoyed throughout a large period of time. I feel I have a reasonably large amount of knowledge on the subject and am interested in learning more about it. I have done this sport since around the age of 8 but took it up training 6 years ago when I joined Milton Keynes athletics club having been asked by a couch there. At the time I was around 20th in Milton Keynes for my age (year 4 and 5) (9years old) and around 30 -40 in bucks the next year I ran in the same races but for years 6 and 7 (me being in year 6) and came top 10. After this I really started 2 take running seriously. The next year as a year 7 I won the Milton Keynes cross country and the bucks cross country. The following year I was third in bucks at u13 age group and represented bucks in the national AAA race in Nottinghamshire on sky sports 2 coming top 100 out 500 of the best runners in the UK I also finished 7th in the Chiltern league rankings. Then as a bottom year under 15 I again in the AAA cross country top 60 (4th in bucks) but also in the schools cross-county (6th in bucks). As top yeah under 15 I got an Achilles heel injury at the start of the season but I still represented bucks in
I will design and carry out my PEP on the basis of me being a football player.
My Personal Exercise Program By Shane Lowe Deanery High Introduction I will design and carry out my PEP on the basis of me being a football player. I am 14 years and 6 months old and have been playing football since about the age of 5. I enjoy the game and I am quite good at it. Although I am quite good I would like to train to become better at the sport and increase my overall fitness level. I am generally fit but there is definitely room for improvement and I will look to do so. When I leave school I plan to join the British Army so I would like to become fit so that I can fulfil my plans. Over the 6 weeks that I carry out the training regime I will give it 100% and really try to improve my fitness and footballing skills. I want to make the best of my ability at football so I can enjoy what I do and hopefully it will benefit the Sunday league club that I play for. I play for Aspull Juniors. I have done so for 5 years now and enjoy playing for the team. I play in the centre of midfield and play in more of a defensive role. This position allows me to put a lot of effort in and influence the game. I am a good tackler of the ball and can pass good as well. For the job that I do on the football pitch I need to have a good stamina (so I can cope with the demands of the football math), good flexibility (so I don't stretch my muscles when making tackles), good balance (to
Six week Rugby training program
Introduction I have made up a six week Rugby training program, Each week will have a one hour training session that will include the basic skills of rugby, e.g. passing, tackling, kicking. My program will also include weight training, fitness training and a conditioned game to practice the skill the player has just learned. It is necessary to warm up before a session/game and then cool down afterwards this is to prevent injures and mentally prepare the participant for the task at hand. When taking part in any training session all participants are to wear the following equipment unless authorized by staff/coaches to take it off while in a game or training. . Shin Pads 2. Head guard 3. Gum shield 4. Safety studs only I also suggest that jogging bottoms (No Zips) or Rugby shorts and tops are worn, as they are not easily ripped, as normal clothing would be. Warm Up/Cool Down The warm up should take around 10min to complete. It is a very important part in any game or training sessions as it helps to prevent injures and mentally prepares the participant for the game/training session. Don't start until the muscles are warm. So first do a little jogging or other light exercise; e.g. jog around the rugby pitch twice. A flexible joint has less risk of injury from jarring and twisting. That's why stretching is part of the warm up for every training session. Stretching after
Darren Mansaram (or Flash as he is better off known) scored one of the best goals he had ever scored in his short career.
Man...sar...am Darren Mansaram (or Flash as he is better off known) scored one of the best goals he had ever scored in his short career. Only eighteen years of age, but an up and coming star of the future hit the sweetest of shots to keep Grimsby Town in the F.A Cup. Grimsby was playing Burnley in the third round of the F.A Cup for a place in the fourth round maybe to face one of the premiership big boys. It was a miserable day with snow coming down in buckets. The previous league match at Grimsby was called off because of a waterlogged pitch so this match was lucky to go ahead. The eighteen year old from Doncaster was named in the starting eleven to face the team they had beat 6-5 two months previously. With the ground quickly filling up, the players came out of the dressing room onto the pitch for a warm up. Every Grimsby player applauded the Grimsby fans for their support and every person in the crowd applauded back. The team started their warm-up and there, right in the middle was Darren Mansaram. This was to be his first F.A.Cup match of his career and it was definitely going to be one to remember. Kick Off was approaching quickly and the snow seemed to have cleared, so the referee gave to 'all clear' for the match to go on. The ground was rather full as the players came out of the tunnel, the Grimsby faithful applauded their team and the Burnley faithful