Training Program Write Up.

GCSE Physical Education (Sport & Coaching)

James Gerrisb

Training Program Write Up

Introduction

Before deciding my training program, I needed to consider the principles of training. This would enable me to design my circuit so I can act apon the areas I want to improve on. I also need to do it at a steady rate so do not injure myself. So obviously I had to make sure my warm up covers all the main muscles in my body and that the ones I will be concentrating more so that I don’t cause any problems to myself. The principles of training include: -

Overload – To improve the fitness of a certain area of your body you need to overload it, This means that I need to work it harder than usual. My body will respond to this by getting fitter.

Reversibility – This is when you do all your training and then you stop e.g. you get injured and you cannot continue. You will experience reversibility

Progression - to avoid major injury I need to build ups so that I can improve. This gives my body more time to adapt to it.

Specificity – Every exercise has to be specific to my body. E.g. the flamingo balance is specific to enhance my balance. This means I have to choose the right exercises to improve the specific muscles.

My training program was designed to improve my Cricket. I chose to do cricket because I enjoy the sport and it is something I would like to improve more than any other sport that I play and it is the sport I play most often.

I wanted to improve my all round Cricket ability ranging from Fielding, Bowling and my batting. I decided to do a fitness-based circuit rather than skills based one. I did this because the fitness is a very important part of cricket.

Aspects of Fitness

I decided I would look at 3 main areas of physical factors I will concentrate on

Muscular strength – I will need muscular strength for the explosive action of bowling, hitting and throwing a ball. This will also help to increase the speed of my bowling, the power I can put into my shots and the distance I can throw the ball.
Flexibility – The range of movement around a joint. I will need this because it will help me to prevent any unnecessary injury. It will also improve my agility, which should help me improve my fielding.
Speed and Endurance – The combinations of reaction and movement time. This will be good, as it will improve my running between the wickets and my speed around the outfield when I am fielding, it will also give me more rhythm in my bowling.

These are the main Motor Fitness factors I will concentrate on

Agility – Combination of speed and flexibility. The ability to change speed and direction faster. This will help me improve my fielding. So I will be able to make diving stops and become a better close in fielder.
Balance – a combination of co-ordination and flexibility. A good batsman needs balance to give them a solid base while playing his shots and so he doesn’t fall over while playing shots and so they can also become a better slip ...

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These are the main Motor Fitness factors I will concentrate on

Agility – Combination of speed and flexibility. The ability to change speed and direction faster. This will help me improve my fielding. So I will be able to make diving stops and become a better close in fielder.
Balance – a combination of co-ordination and flexibility. A good batsman needs balance to give them a solid base while playing his shots and so he doesn’t fall over while playing shots and so they can also become a better slip fielder.
Co-ordination – a batsman needs good hand to eye co-ordination to hit the ball and to time the ball well. You would also need co-ordination for fielding so I pick up the ball.

THE TRAINING PROGRAM

To make my programme specific to me I need to analyse myself

AGE

15years 5months. It is important that I do not do a program that is too advanced for my developing Bones, Joints, Muscles, Ligaments and Tendons. As my body is still not fully developed and I could injure my growth plates.

My current level of health

I have not recovered from any injures recently but I do have a common cold.

My current level of fitness

I already exercise a lot in my daily school life and have a good general Fitness (This concerns of day to day working of my body e.g. walking the dog)

My everyday fitness contains

I do 1 hour 20 mins of GCSE practical PE lessons and 40 mins of core PE
I do 2 hours of Core Rugby Practice and 1 hour of u16A 15 practice a week
I walk my dog approximately 1 mile a week
On Wednesdays I did my training program

I am also specifically fit for the game of Rugby.

THE CIRCUIT

I chose circuit training because it is very adaptable. The time taken and the amount of work done can all be varied. There are various parts of the circuit called stations, which are different to improve different parts of your sporting needs. This means I can work on all the aspects of cricket I need to improve. This also makes the overload principles easier as the week’s progress. I will have to make sure that each station is safe and that I am fully warmed up before doing it to avoid injury.

What I will Do

I will have 5 different stations concentrating on different elements of the game, to improve balance I will do the flamingo balance for 90 seconds per leg I hope this over the weeks the number of times I fall off will decrease. Then I will work on speed by doing 15 short sprints along a 15-meter area while jogging the 30meter length the marked area will be 30m by 15m. I hope to improve the time, this hopefully will include my speed endurance in general. Then I will do my agility by doing the Illinois agility test twice I will hopefully improve my agility and improve my time as the week’s progress. I will do my co ordination by closing my left eye and have my partner throw a ball to my Right eye before I will the switch eyes to see if there is any difference I will hopefully decrease the number of times that I drop the ball. Finally I will do my reaction my turning my back to my partner and being told when to turn and catching the ball I will do this for 20 throws over the weeks I will decrease the amount of drops.

I will progress by increasing the intensity throughout the week. To avoid reversibility I will make sure that I do my training program every week and try to avoid getting injured by making sure I stretch properly. I will overload my body by doing my chosen activity for a decent amount of time so that I progress. I will do this specifically by concentrating on what I need to improve for my specific event. E.g. I will do the Illinois agility so that it concentrates on my Agility and is specific to improving that aspect of my game.

I will need

A set of cones
Tape measure
Stop watch
Tennis ball

I will do this on the big astro-turf facility, as I need enough room to do my speed endurance training.

I need to design my training program so I will respond positively and get the most out of it. To do this it has to be something that I enjoy doing. I find that I respond to running quite well and if increase the intensity each week I should progress throughout the weeks.

I need to get fitter and to increase my speed endurance so that my speed between the wickets improves so I can run more singles and carry out more at a better speed.

What I have chosen to do and why

For my balance I have chosen to do the flamingo balance test because it is an easy test to do. It will involve me turning a bench upside down and standing with 1 led on the beam on the bottom. If I improve the number of times that I fall of will decrease.

For my agility I will complete the Illinois agility test. Again this is simple to set up and all I need is a tape measure and some cones to mark it out. If my agility improves my times should decrease.

For my Reactions I will face backwards to my partner and listen to a call telling me to turn and I will swiftly turn and focus on the ball and catch it. If my reactions improve then I should pick up the ball faster and catch it more often.

For my co- ordination I will have my partner throw a ball to 1 side of me while my eyes is closed e.g. I will close my right eye and catch with my right hand using my left eye. If my co-ordination improve I will drop the ball fewer times.

For my speed endurance I will mark out an area of 30m by 15m I will jog the length of 30m and I will sprint the 15m sections and record my times. If my speed endurance run works my fitness should improve so that my times should stay consistent from the start to the finish.

My warm up will include stretching and running

I will warm up because it will get the muscles warm and it will also get the blood circulating round my body to prepare for sport which increases the temperature in the muscle and makes it more responsive to contract or relax. The nervous system is also stimulated which makes you more aware of what’s going on around you.

I will start my jogging for about 3 minutes .I will then stretch and start with my lower body and gradually move up. I will then go for a 1 minute run with the last 10secounds being a sprint. I will need to make sure my upper body will be warmed up because when I bowl a lot of pressure goes on my shoulders and back. My legs are still important because I still need to run around in the field and run into bowl. Hopefully my muscles will be fully ready for me to run around without any danger of me pulling or injuring any muscles. But before I do any type of sport I need to make sure I am probably focused and that I do my job probably.

To stretch the parts of my body that I need to prevent injury I did the following: -

Results

Conditions

Results

This table shows all my results throughout the 5 weeks

My feelings

In week 1 of my program I was well motivated as it was the 1st week of the training program and I had high expectations of what it would be like and how it would go. I feel it was quite successful.

In week 2 I still felt good and had good motivation levels because I wanted to beat all my times from the week before I feel that I many cases my results were the same.

Week 3 I was starting to feel I was improving and it was going well overall and was pleased with myself.

Week 4 I felt good and had no injures. I felt I could beat most of my times from previous weeks, but some of my times were deteriorating e.g. my speed endurance because of lack of motivation, as I knew how tired I would be by the end from previous weeks.

Week 5 My motivation was back up as it was the last week of doing my training program and looked to improve my times. I felt I have improved all my times from the 1st week.

Conclusion

Overall I think I have improved my general fitness during the course of my program, and I hope to have improved my specific fitness, but I have not played much cricket since my training program. If I did this again I would try to focus on different components of fitness, and I would maybe use a different style. I would like to improve my upper body strength for bowling, so I would go in the multi-gym to do this. I may do a more skill-related program in the future to aid to what I have done to my specific fitness.

I found that I improved my results during the program, and I benefited from this.

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