ARDROSSAN ACADEMY
PHYSICAL EDUCATION DEPARTMENT
PREPARATION OF THE BODY
INTERMEDIATE 2/
INTERMEDIATE 1
HOCKEY
2011
NAME:___________________________
TEACHER:_________________________
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CONTENTS
SECTION 1:
Key Concept 1 - Fitness assessment in relation to
personal performance and the demands
of activities.
SECTION 2:
Key Concept 2 - Application of different types of
fitness in the development of activity
specific performance.
SECTION 3:
Key Concept 3 - Physical, skill-related and mental
fitness.
SECTION 4:
Key Concept 4 - Principles and methods of training.
SECTION 5:
Planning implementing and monitoring training.
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INTRODUCTION
Within your course you will study Preparation of the Body. This
booklet will help you understand the Key Concepts that you will
need to know for your final exam.
The information contained in the booklet should be used in
relation with your practical performance in hockey.
You must make sure you have this booklet with you at all times.
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CYCLE OF ANALYSIS
The Cycle of Analysis is an essential approach that is useful for
analysing your performance in a structured way as part of an
improvement programme.
Using the Cycle of Analysis, you can collect information about
your physical performance in an organised way allowing you to
identify and assess areas of your performance over and over
again.
The stages of the process are below:
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By using the cycle of analysis, you can continue to improve your
performance and so avoid reaching a learning
plateau.
ANALYSING PERFORMANCE
When using the Cycle of Analysis, there are a number of methods
available to us to help collect and record all the information we
need to identify our fitness strength and weaknesses.
When we suspect that we have a weakness within our
performance that is caused by poor fitness, we need
to obtain valid and objective data that confirms our
initial suspicions.
Methods of collecting Data
WITHIN THE ACTIVITY
Internal Feedback – how we feel during a physical performance
(subjective – your opinion) I felt that my strength were and my
weaknesses were……
External Feedback – from a friend, teacher or coach who will
observe you in context. Fitness weaknesses (and strengths!) will be
evident in your performance.
Video recording – digital camera will record your performance and
this can be analysed in detail using the functions of the hardware.
The time display is also useful, recording can be stored on tape for
later use/comparison.
Time related observation schedule (TROS) – this can be completed
using the video recording or by having the sheet filled in by an
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observer in real time during competitive performances. The criteria
on the TROS must relate to your activity. (Example shown over
page) - Will provide objective data based on your actual
performances.
OUTWITH THE ACTIVTY
Fitness Testing – Further evidence of a weakness will be provided
by completing suitable fitness tests. Fitness tests will give you a
score which you can compare with people of the same age. This
comparison will place you in a “category”, and should support what
other data and feedback is suggesting. Tests are easy to carry out
and will provide factual data and an accurate record of your current
fitness level.
Any fitness testing that is undertaken needs to take into account
the nature of the activity and the strict procedures that tests
require. This ensures that scores are accurate and honest giving a
fair reflection on your true fitness level in that aspect. i.e. Most
games activities use the LEGER (bleep) Test because the test
involves running.
Initial fitness test results can be used as a starting point for
fitness training, giving an indication of what intensity training should
begin at. Using the same tests during and at the end of any
programme will give scores which can be compared to indicate levels
of improvement. Tests carried out during training can also indicate
when to progressively overload.
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RELEVANT FITNESS TESTS
1. Cardio-Respiratory Endurance/Aerobic Capacity – Leger (Bleep) Test
Involves continuous running between two lines 20 metres apart in time
to recorded bleeps. Time between bleeps decreases each minute. Score
is dictated by ability to keep up with the pace of the bleeps. Heart and
lungs ability to deliver O2 and cope with increasing intensity (anaerobic
threshold) is tested.
2. Agility – Illinois Agility Test (N.B. – skill related)
Involves the performer sprinting around a set “course” of cones or
markers. This involves changes of direction and body shape. Score is
dictated by time taken to complete the course. A combination of
speed/flexibility/co-ordination/balance and timing are tested. (See
diagram)
3. Speed – 20 metre sprint test
Involves sprinting over the short distance as quickly as possible. Score
achieved relates to the time it takes to complete the distance. Whole
body speed is measured/tested.
4. Muscular Endurance – Press Up Test
Involves performing press-ups for a minute. Score is dictated by the
total number of press-ups completed in the allotted time. Endurance of
chest, triceps and deltoid muscles is tested.
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5. Strength – Bent Arm Hang
Involves holding onto a bar/beam with body weight off the ground and
chin kept above the bar. Hands are placed under/round the bar. Score is
dictated by the time the performer keeps body/chin in correct position.
Static strength of arms and upper body area is tested.
6. Power –Standing Broad Jump
Involves jumping two footed in a forward direction as far as possible –
no run up is allowed. Score is dictated by the best distance achieved
from 3 attempts. Explosive power in legs is tested.
7. Flexibility – Sit „n‟ Reach Test
Involves the performer sitting on the floor with legs flat on the ground
and feet flat against “box”. Performer must reach as far forward as
possible to achieve score. Tests flexibility of hamstrings and lower
back.
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AEROBIC OR ANAEROBIC ?
What‟s the difference ?
Your aerobic zone is between 65% and 85% of your MAXIMUM heart
rate – ie. When you are active and your heart rate is between 133bpm
and 173bpm your muscles are supplied with energy completely by O2
alone. (For a 16 year old – max heart rate = 204).
As you get older your maximum heart rate gets lower e.g 40 year old =
180bpm BUT the aerobic zone always stays at 65% to 85% of that
maximum. Therefore this = 117bpm to 153bpm.
Your anaerobic zone is when you need to go above 85% of your
maximum heart rate to get energy. This happens because the intensity
of the work that you are doing has exceeded the anaerobic threshold
and O2 alone cannot supply the muscles with the necessary energy….
e.g. Fast break followed by intensive man marking in defence followed by
another break from your own half and a drive to the offensive basket to
attempt a lay up……..without resting.
As a result of intense work you begin to burn energy stored in the
muscles which only lasts for a short period of time and causes the onset
of blood lactate accumulation. Once this “burn” happens the muscles will
quickly fatigue because of the flood of lactic acid and you will need to
stop and recover or ease off to return your pulse/heart rate to your
aerobic zone if you wish to maintain activity.
Effective training can push your anaerobic threshold closer to your
maximum heart rate. This would mean that you would stay within your
aerobic zone for a longer period of time as the size of the “zone” is
extended (upper limit) allowing you to work at greater levels of intensity
and avoid the early onset of lactic acid. ie Your aerobic capacity would
increase
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TYPES AND ASPECTS OF
FITNESS
PHYSICAL FITNESS DEFINITION – WHEN IS IT HOW DO I
NEEDED? IMPROVE IT?
Cardio Respiratory The heart and lungs supply oxygen to the * overload the heart
Endurance working muscles in order for the whole body to and lungs for at least
work for a long period of time without 20 minutes
becoming tired / fatigued. * maintain a working
intensity within and
-When possession is lost I need to get back sometimes above your
quickly to pick up my player. training zone when
-having good CRE allows me to keep up with the training
play from attack to defence particularly into * train at least 3 times
the final 15 minutes of the game. per week
-Maintain a high level of skill throughout the Examples may include
game. – fartlek training,
continuous training
and Activity Based
Circuit.
Muscular Endurance Needed when a muscle or group of muscles *repeatedly work the
work continuously, repeating similar actions for muscles you aim to
a long period of time without fatiguing. develop using circuits or
with resistance weights
-also needed in the lower body when (40%-50% of max). High
continuously running up and down the pitch. reps low weight.
Within the activity –
dribbling, running
Strength Needed when heavy objects are held, lifted or * overload specific
thrown. Also used to help generate explosive muscles with heavy
power. weights or resistance
(80% of max). Low reps
-good for tackling. high weight.
- protecting the ball.
Speed Needed when the performer has to move his *sprint training over
whole body or part of the body as fast as short distances – long
possible. Reactions are also important in speed. recovery between
efforts. 30 sec sprints
-Good for getting away from a defender. with 45 seconds rest.
-change direction to confuse opponent. Within the activity –
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-dribbling past a defender dribbling quickly
-running into space to receive a pass around cones, getting
away from a defender.
* Increase strength of
muscles.
Power “fast strength” needed when the action/skill * overload specific
has to be performed quickly with muscular muscles with heavy
force at the same time. weights and low reps –
reps should be
- Hitting the ball performed as an
- Push pass explosive movement.
Within the activity –
Passing drills done at
speed.
Needed when a skill/technique requires a full * stretching/mobility
range of movement at the joint to ensure exercises where the
agility and efficiency/fluency of the movement muscle is held or helped
Flexibility
into an extended position
-needed to ensure fluency and efficiency of for 15-20 secs (3 reps)
movement in various techniques i.e. lunging for
a tackle
SKILL-RELATED DEFINITION – WHEN IS IT HOW DO I
FITNESS NEEDED? IMPROVE IT?
Agility “The ability to handle the body quickly and * perform practices that
precisely - changing direction fluently and relate to your activity
accurately whilst moving at pace” – needed in with increasing speed
all aspects of most activities where fast whole whilst maintaining
body adjustments/changes to shape are made. correct footwork, body
position and ball control –
-required to execute specific movements or Dribbling in & out of
skills – turning with ball under control. cones, man marking drills
- constant need to weave in and out of * perform any
defenders, adjusting body shape and staying callisthenic exercise (as
under control. part of circuit) that
- getting away from a defender requires the whole body
to be moved precisely
and quickly – burpee,
squat thrusts.
Reaction Time Like agility, also linked to speed. Needed when * “reactive” type
the body has to react to a cue or signal. practices which involve
quick decisions and fast
-reacting as fast as possible to a pass from a movements combined
team mate together –
-when your team lose possession you will need
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to react quickly to get into position to limit
attacking options they have.
- reacting to a 50/50 ball or a poor pass
Balance Needed when groups of muscles require control practices related to
and tension to perform specific skills your activity which
efficiently. force you to maintain
your centre of gravity
-Quickness and balance are closely related to inside your base after
footwork, which is basic to all fundamental movement –
hockey skills. Being ready to start, stop and fast dribble with ball
move in any direction with quickness and under control and be
balance requires good footwork. able to stop on
command.
Timing Needed to link subroutines of skills together * specific skills practices
to ensure success, especially in complex skills related to your game or
which involve movement and different limbs small competitive
working separately – using reverse stick while situations with
dribbling appropriate opposition –
3 v 1.
Co-ordination Linked to timing ,needed when movements
require fluency through preparation, action and
recovery stages. Co-ordinated movements
require the body‟s muscles to work in the * as above
correct order and sequence to ensure success.
Movement Early response and anticipation/prediction of * defence drills,
opponent‟s movements will help you to react shadowing practices,
Anticipation
early to set plays or spoil moves which win back possession drills.
possession. Watching opponent‟s
movements/body shape/footwork closely will
help to accurately predict your course of
action.
MENTAL FITNESS DEFINITION – WHEN IS IT HOW DO I
NEEDED? IMPROVE IT?
Managing Emotions Needed in demanding and pressured situations * play in competitive
where emotional control is important. The situations and
desire to win in competitive environments can environments which
cause aggression and make the performer “lose “matter” or are of
control”. Frustration and negativity as a result personal significance to
of this will mean a drop in performance in all learn how to deal with
contexts. Rules and codes of conduct in games external
need to be followed or sanctions will be distractions/factors.
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imposed, this can also cause anxiety. A *Prepare positively
performer must be focused, staying positive during warm ups and use
throughout the performance, accepting breaks to accept
decisions and avoiding distractions. feedback and advice
about performance.
* Visualise parts of your
performance to increase
your confidence before a
game.
* Deep breathing
techniques which will get
more oxygen in to the
body and help you to
relax.
Mental Rehearsal Needed to allow you to run through in your * be prepared to
mind/visualise what a skill requires to be practice “seeing” the
successful. Used at “natural” breaks in the movement/action before
game –penalty corners, free hits. you play it – try away
from the game to start
with.
Focus/concentration Needed to ensure the mind is kept * practice in conditioned
appropriately on task at all stages of a game games and drills which
regardless of fatigue or external distractions. involve natural change of
Will be high at some points (in possession of possession and
the ball/shooting) and low at others (running tactics/systems of play
off the ball/defending a player not directly where your role is
involved with play). constantly involved.
Linked to motivation. Needed to ensure the * play in competitive
Level of Arousal
performer achieves the balance of being situations and
“psyched up” properly and avoids anxiety at the environments which
other end of the spectrum. Will help produce “matter” or are of
adrenalin. personal significance to
learn how to “prepare”
for the game effectively
and require internally
motivating yourself.
YOUR TRAINING PROGRAMME
THE PROCESS…….
OBSERVE PERFORMANCE TO IDENTIFY
AREAS OF FITNESS WEAKNESSES
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IN CONTEXT
Cardio respiratory Muscular Flexibility Speed Power Strength
Endurance Endurance
Agility Reaction Time Balance Co-ordination Move. Anticipation
Managing Emotions Mental Rehearsal Focus Level of Arousal
MEASURE PHYSICAL/SKILL RELATED FITNESS LEVELS
USING STANDARDISED TESTS
Leger Test Illinois Agility Test
DEVISE AN IMPROVEMENT/CONDITIONING PROGRAMME
Activity based Non Activity based
METHODS OF TRAINING TO BE USED
Skill circuit Continuous training
Games Fartlek training
CARRY OUT PROGRAMME
Principles of training
Progressive Overload Frequency Intensity Duration Specificity Reversibility
(Adaptation)
MONITOR & EVALUATE PROGRESS
Re-tests in isolation Further games analysis(TROS) PSW/HRM
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PRINCIPLES OF TRAINING
When you design and carry out your training programme you must ensure that you
apply a number of training principles. This will make it both suitable to you and
effective. If you do not stick to these “rules” of fitness development your training
programme will be a waste of time.
1. SPECIFICITY -
The training you undertake must be specific to your needs. You must train the energy
systems (aerobic and anaerobic), muscles and skills that are relative to that activity.
i.e this is why you would include training methods that require you to:
* work mostly within your training zone
* focus on your weaknesses (CRE/Agility/
Managing Emotions
* include your activity within your training
2. PROGRESSIVE OVERLOAD -
If you want to improve your levels of fitness, during training, you must exercise at an
intensity greater than your existing capacity. When this happens your body will have
to adapt and deal with this increased workload. This process will need to continue
throughout your training programme until you decide that sufficient progress has
been made. The rate of adaptation will vary slightly between people but the body will
normally take 2 -3 weeks to adapt to a new workload/intensity. Progressive overload
can be achieved by varying the next 3 principles. N.B. Any overload should be small to
avoid injury.
3. FREQUENCY –
This principle dictates how often you need to train. This should be a minimum of 3
times per week. This will provide a balance of training and rest days which are needed
to recover from difficult sessions, e.g. at the start of your training or after overload.
Using this principle to overload would mean adding more sessions in a week.
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4. INTENSITY -
This principle dictates how hard you need to train. The intensity of your sessions
when improving your aerobic capacity will be determined by your heart rate – training
zone (and slightly above).
Using this principle to overload would mean increasing the speed of movement
during runs or practices as this will raise your heart rate towards the upper limits of
your training zone. You could also reduce recovery time in fartlek or skills circuit
sessions.
5. DURATION –
This principle dictates how long you need to train for in:
your training sessions
and to complete your whole training programme
Each training session needs to be at least 20 minutes long to ensure fitness benefits.
The length of your programme can vary from 6 weeks to a year! (see phases of
training).
Using this principle to overload would mean increasing the amount of time spent
exercising in a given session e.g. from 20 to 30 minutes, from 30 to 40 minutes and so
on.
REMEMBER! – OVERLOAD SHOULD ONLY BE APPLIED WHEN YOUR BODY
HAS ADAPTED!!!!
WHAT WOULD INDICATE THAT YOU ARE READY TO OVERLOAD?
6. REVERSIBILITY –
Any physical improvements or adaptations made to the body through training will be
reversed if training ceases. The body will revert back to its‟ “original” state of fitness
in half the time it has taken to obtain it! Training must be regular to maintain new
levels of fitness.
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GOAL OR TARGET SETTING DURING TRAINING
It is important to set both short and long-term goals during training, especially if
your programme is long. Setting a goal which is achievable in the short term is the
first step in moving towards your long term goal.
Goal or target setting throughout your training will maintain a level of motivation and
perseverance.
Short term goals may be:
Run continuously for 25 minutes
Complete a 30 minute fartlek session
Maintain a high standard of play for 30 minutes
Achieve a better score by 10 in your Leger test
Each short-term goal should positively contribute towards achieving your long term
goal of playing a whole game at a high standard:
Continuous recovery during the game
High standard of skill level throughout your performance
Ability to fulfil your role for 40 minutes
Increase personal score by 10 points during performances
By testing during your programme you will discover if you have achieved your short-
term goals. If you achieve short-term goals you should by able to improve you overall
target in full competitive contexts.
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METHODS OF TRAINING
If our training is to be effective, we know that we must incorporate the Principles of
Training into our programme.
Along with these “rules” we must also select suitable Methods of Training. These are
the methods of exercising that we use during our training sessions as we work
through our programme.
To improve our identified weaknesses in physical, skill-related and mental fitness, we
will use the following methods:
1. Continuous Running
2. Fartlek Running
3. Activity Based Circuit –hockey drills/practices
CONTINUOUS RUNNING
This involves running continuously with our heart rate in our training zone for a
minimum of 20 minutes WITHOUT STOPPING!!!! This can be performed outside or
indoors e.g. Roads/Paths or Treadmill.
Benefits –
Requires no planning whatsoever – just run!
Easy to overload using frequency, duration or intensity principles
Easy to monitor your heart rate using a PSW/HRM during your run to ensure
intensity is correct
Will develop aerobic endurance as heart rate is kept in Training Zone
Perform alone or in a group
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FARTLEK RUNNING
“Mixed Pace” running – Will involve a combination of slow jogging, jogging, running, and
sprinting in any order over set distances/times. Again, can be performed indoors or
outside.
Benefits –
Variety of paces simulates that of a game environment
Easy to overload using frequency, duration or intensity principles
Easy to monitor your heart rate using a PSW/HRM during your run to ensure
intensity is suitable
Perform alone or in a group
Will improve aerobic (slower paces) and anaerobic (sprints) capacities
SKILL BASED CIRCUIT
This will involve completing a number of “stations” where parts of our game (hockey)
are practiced using drills/skills associated with our performance.
Benefits –
Ensures we include our activity in our training
Will improve fitness and skills at the same time
Provides an alternative to running during training - variety
Can get feedback from teacher/coach during practices
Easy to monitor heart rate using a PSW/HRM during performances
Easy to overload using frequency, duration, intensity principles
Helps to develop not only CRE but also other aspects of fitness like agility,
speed and power.
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PURPOSEFUL TRAINING
The principle of adaptation tells us that physiologically our bodies will adapt and
become familiar to our level of training after 2 -3 weeks. To ensure we avoid a
fitness plateau, we use the principles of frequency, duration and intensity.
Complete the tables below to show progressive overload in our 3 selected methods
of training:
SKILL BASED CIRCUIT – OVERLOAD USING DURATION
DRILL/WEEK 1 2 3 4 5 6 7 8
SHUTTLE DRIBBLE 3 3 5 5
mins mins mins mins
DRIBBLE SLALOM 3 3 4 5
mins mins mins mins
DRIBBLE IN SQUARE 4 4 6 6
(DRIBBLE & CHANGE DIRECTION) mins mins mins mins
SPRINT – CONTROL – PASS 3 3 4 5
mins mins mins mins
CONTROL – PASS - SHUTTLE 3 3 5 6
mins mins mins mins
PAIRS MARKING DRILL 4 4 5 6
(ATTACKER – CALL-FEED- mins mins mins mins
CONTROL- RETURN PASS
DEFENDER- REACT DISRUPT)
TOTAL DURATION 20 20 29 33
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FARTLEK RUNNING – OVERLOAD USING INTENSITY
SPEED/WEEKS 1 + 2 3+4 5+6 7+8
SLOW JOG Total 200M Total 200m Total 175M Total 150M
JOG Total 400M
RUN 50% MAX Total 400 M Total 650M
RUN 75% MAX Total 500M Total 550M
SPRINT 95% Total 300M Total 500M
Total distance 1600M
CONTINUOUS RUNNING – OVERLOAD USING FREQUENCY
WEEKS 1 + 2 WEEKS 3 + 4 WEEKS 5 + 6 WEEKS 7 + 8
NO OF RUNS PER WEEK 1 1 …………. ………….
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PHASES OF TRAINING / PERIODISATION
Why?
1. Allows you to build competition fitness in a planned way
2. Allows you to plan your training for peak performance
3. Allows you to manage/ make best use of your training time
When you plan and carry out a personalised training programme, to improve specific
parts of your performance, it will need to be progressive to ensure continuous
improvements. (N.B. Progressive Overload).
People who train over a long period of time – weeks, months, perhaps a whole year,
must structure their training for the long term and take into account times of intense
competition as opposed to times of non-competition. This is called periodisation and
ensures that as a performer you build up, peak and ease off from training to give your
best performances when it really matters.
The hockey season (a winter competition) runs from the end of August of one year
until the middle of May of the following year with a break in December – 6/7 months!!
Therefore, to ensure that training is effective and the benefits from it are during
the season when we need it, we use 3 main PHASES of TRAINING throughout the
year.
PREPARATION PHASE
This will normally be known as pre-season training.
General training is normally used at the beginning of this period and is followed by
more specific training when there will be an increase in the intensity of physical
fitness work. The fitness work at this stage will be specific to the nature of your
activity (hockey) and your role within it. This will focus on both physical and skill
related aspects of fitness training.
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COMPETITION PHASE
During the competition period you will need to maintain your physical and skill
related fitness. Your aim is to ensure that you benefit from your pre-season
training during full competitive performances. Peaking during the competition
phase will be undertaken for games of specific importance – cup games or top of
the league encounters. This will involve “fine tuning” your performance with this
“event” in mind. Part of this will involve tapering down to avoid training fatigue and
injury. Following the event you will need a brief recovery period before continuing
with your long term programme.
TRANSITION PHASE
At the end of your competitive season you need a period of active rest. This period
divides the end of one season and the start of new preparations for the next
season. During this period it is important there is a definite break from
competitive activity. However, it is also essential to retain an element of general
fitness during this time.
An example of how this would look for a year is as follows;
High - specific High - specific
L
o
Low w Low
july aug sept oct nov dec jan feb mar apr may june july
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MONITORING AND EVALUATING PERFORMANCE
Has my Training Programme worked?
Progress achieved DURING your training programme will be identified by retesting
and having your performance analysed during training sessions and competitive
matches.
Progress achieved at the COMPLETION/END of your training programme will also
be identified by retesting and having your performance analysed during final
training sessions and matches.
This information and data is collected and COMPARED to pre-training information
and data. This will indicate the extent of improvements made during and at the end
of your training.
When do I monitor and when do I evaluate?
Monitoring is an ongoing process and will happen more often if your programme is
longer. E.g. A ten week programme may only have one retest in the middle of the
programme (week 5), whereas a ten month programme will have several retests
(maybe every four weeks) spread throughout the duration of the programme.
Evaluation of improvements will happen at the very end of your programme and is a
more in-depth analysis. Which methods of data collection do I use?
For any comparison, either during or at the end of your programme, you must use
exactly the same methods that were undertaken before your training started.
i.e.
The same sources of feedback – you will have a good idea during performances
from a personal perspective if you have improved.
Your external source should also be able to identify the positive effects your
improved fitness levels have during performances.
Video recording
TROS – same game analysis
Fitness Test – same aspects/types analysed
N.B. Reliability and validity of data comparison can only be assured if the same
methods are used.
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Preparation of the body
Information to consider
LEGER TEST
During your training you will complete your isolated fitness tests on 3 occasions,
before, in the middle of (3-4 weeks) and after your programme (6-8 weeks).
This is done for a number of reasons including – to observe any changes in
your fitness level (monitor) and to evaluate the effectiveness of your
training. (evaluate).
When comparing the results you must ensure you –
Use the same test.
The environment/ conditions are the same.
The test is set up according to protocol/ correctly.
The teacher observes the test to ensure its valid/ a “true score”.
That you put in full effort in every test you conduct.
When scores are different you must have an understanding of why that might be.
If your result is worse it may be because: -
You injured or recovering from injury
You have not been training
You have been over training and are fatigued
You have had a period of inactivity
Your focus in training was wrong – you employed the wrong methods of training
It has not been a “true test” – you lacked effort/ motivation
The principles of training were not applied effectively
PROGRESSIVE OVERLOAD was not evident in your training!!!!
If your result is the same it may be because: -
You injured or recovering from injury
You have not been training
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You have been over training and are fatigued
You have had a period of inactivity
You have not been progressively overloading
You lack motivation/ determination
It was not a “true test”
You are happy with your level of training/ fitness so you have an element of
plateau in your training
You tested to early – not enough time to adapt
If your result is better it may be because: -
You have put in more effort
You employed the correct methods of training and your fitness has genuinely
improved
You have followed the correct principles of training and avoided injury
You have managed to keep your Heart Rate in your training zone throughout
your programme, and have pushed up you anaerobic threshold up
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