2. Introduction
In this task I will be building on the performance profiling work I was previously working on for Ryan, in this
task I will be taking the chosen four weaknesses to then put them into the testing phase, this is done so that
the four discrepancy's in Ryan's sport will be narrowed down to the weakest two. The testing will be done by
using a mix of standardized and bespoke tests, which were chosen dependent on how specific and relevant
they were to Ryan as a marshal arts fighter, if I wasn’t able to find a standardized test to suit Ryan’s sport I
would create a bespoke test that I felt would be a more useful as test results, I was testing Ryan's traits in a way
he felt comfortable and confident performing the testing exercises, as they are based around training drills and
exercises that Ryan had already been incorporating regularly in his normal training routine, an example of this
is the bespoke power test that’s based around a punching bag, Ryan would already be used to working with
these from previous training in his sport. The two priority areas that will be selected will be chosen if they are
the weakest out of the four traits for improvement, once the two areas for development have been agreed
upon an eight week training program will be created to focus on these two priority areas only.
Test result ratings key for bespoke tests:
1 = Excellent
2 = Good
3 = Average
4 = Bellow average
5 = Very poor
3. Testing and Training Timeline
• WB 05/01: Task 3 Introduction
• WB 12/01: Task 3 Testing and Planning
• WB 19/01: Training week 1/8
• WB 26/01: Training week 2/8
• WB 02/02: Training week 3/8
• WB 09/02: Training week 4/8 – review week
– Review week includes re-testing and profiling.
– Changes may be made to your training plan at this stage.
• WB 16/02: Training week 5/8
• WB 23/02: Training week 6/8
• WB 02/03: Training week 7/8
• WB 09/03: Training week 8/8 – final week.
– Final week includes re-testing and profiling.
4. Testing Excellence Trait – Weakness 1/4
Trait:
Flexibility
Test Name: Sit And Reach Test
Standardised
Test:
Equipment requirements and
instructions on how to conduct the
test.
http://www.brianmac.co.uk/sitreach.htm
Normative
Data:
The normative data can be found around
the middle of the Brian Mac webpage
http://www.brianmac.co.uk/sitreach.htm
This data is specific to Ryan, there is lots
of the normative data results on the
webpage that are based on Ryan's age
and gender category.
If Not A
Standardised Test
Detail Method
Here:
N/A
Test Result 1: 6.5 cm Test Result 1 Rating: Below Average
Test Result 2: 7 cm Test Result 2 Rating: Average
Test Result 3: 6.8 cm Test Result 3 Rating: Below Average
Best Result: Ryan's best test result was test number two, this was a score of 7 cm.
Best Result
Rating:
The best test result rating that Ryan managed to achieve was a score of average level for
Ryan's gender and age category, however both other scores show a bellow average
rating in the flexibility sit and reach test.
5. Testing Excellence Trait – Weakness 2/4
Trait:
Dodging
Test Name: Dodge The Punch Test
Standardised
Test:
Bespoke tests Normative Data: N/A
If Not A
Standardised
Test Detail
Method Here:
• This is a test designed by me to test how effective Ryan is at dodging punches, as Ryan is a marshal arts fighter I felt that creating a
test that involves punches and dodging would be more specific and relevant to his sport than any other standardized test would
have been. This test will require a set of boxing gloves for the assistant and a head guard for Ryan, this test is to work completely
on Ryan's dodging skills in an test situation which simulates Ryan's competitive and training fights one on one against an opponent.
The test starts with the assistant putting on gloves and then lining up opposite Ryan, (who is wearing his head guard). The assistant
will have five punches in each test which they must carefully yet quickly swing at Ryan with a gap in between each punch so that
Ryan can re – position himself in preparation for the next punch. To avoid the punches Ryan has a choice of four positions he can
move to when the punch is incoming, ducking, shifting backwards, or moving left and right, the assistant has to use the angle of his
punches to make Ryan move in one of these directions. The main aim for Ryan is to dodge as many punches out of the five that he
can, the more he dodges the higher his end result for that test will be, after a test have a 5-10 minute beak to recover energy levels
before starting the next dodge the punch test, there should be three tests in total so that Ryan’s best result can be recorded down.
Test Result 1: 3/5 Test Result 1 Rating: 3
Test Result 2: 3/5 Test Result 2 Rating: 3
Test Result 3: 4/5 Test Result 3 Rating: 2
Best Result: Ryan's best test result was test number three, this was a score of four dodged punches
out of five which was very impressive to see from Ryan.
Best Result
Rating:
The best test result rating that Ryan managed to achieve was a score of two which
shows his best current performance level in the dodge punching test is at a good level.
6. Dodge the punch test, diagram and explanation.
Ryan.
Opponent deciding
what angle to attack
from.
Ryan will have four choices of
direction to choose from, which
he will have to quickly decide
upon as the opponents punch
moves towards him.
The opponent will have five
punches that they have to
make in each test, they will
be three tests.
7. Testing Excellence Trait – Weakness 3/4
Trait: Speed
Test Name: 3-Cone Shuttle Drill Test
Standardised
Test:
Equipment requirements and
instructions on how to conduct the
test.
http://www.topendsports.com/testing/te
sts/3-cone-drill.htm
Normative Data: This is a useful source of normative data that can be
linked to the 3 – cone shuttle drill test, however this
data isn't that relevant to Ryan as it’s based on many
different norms for multiple positions of American
football players. This was the only useful normative
data I was able to find for the shuttle drill test, I feel
that although its not specific to Ryan as a marshal arts
fighter it still holds value as it’s a good reference point
that can be looked at when drawing on comparisons
and differences in the two sets of data. When
drawing comparisons between Ryan and the
American footballers I will use the quarterbacks set of
normative data to use as the judgment point for how
well Ryan performs in this test.
http://speedendurance.com/wp-
content/uploads/2009/02/3-cone-drill-by-
position.png
If Not A Standardised
Test Detail Method
Here:
N/A
Test Result 1: 7.5 seconds Test Result 1 Rating: Poor
Test Result 2: 7.8 seconds Test Result 2 Rating: Lousy
Test Result 3: 8 seconds Test Result 3 Rating: Lousy
Best Result: Ryan's best test result was test number one, this was a score of 7.5 seconds.
8. Testing Excellence Trait – Weakness 4/4
Trait:
Power
Test Name: Power Exertion In Punching Test
Standardised
Test:
Bespoke tests Normative Data: N/A
If Not A
Standardised
Test Detail
Method Here:
• This is a test I created as I felt it’s more specific to Ryan’s sport and his personal development as a fighter, this test requires an assistant
to set up equipment and to record Ryan’s results. The assistant will record him punching a weighed boxing bag three times with a five
minute break in between each punch to regain full energy levels before punching again. Ryan would need to wear boxing gloves so he
doesn’t injure himself when punching. The aim of this test is to see how much power Ryan exerts into the punching bag with each
strike, the level of power can be judged by how far the punching bag is bent backwards from its normal 90 degrees angle from the
floor. The scoring system will be from 1-9, meaning that each of Ryan's three hits will be judged by the final angle the punching bag
reaches once it’s at the furthest point from the original impact. Depending on how much the punching bag is moved backwards will
determine the score between 1-9, a point will be awarded to Ryan for each ten degrees he forces the punching bag backwards towards
the ground. The assistant will tell Ryan when to punch each time so that they can be ready in position with a protractor near the
bottom of the bag to measure and recorded the stopping point of the punching bag in relation to angle of the protractor that’s placed
directly in front and parallel to the punching bag. If the bag ever ends in between ten degree marks the assistant must use there own
decision making skills to either round up or down to the nearest tenth number dependant on which Ryan scored closest to.
Test Result 1: 40 degrees = 4 points Test Result 1 Rating: 3
Test Result 2: 40 degrees = 4 points Test Result 2 Rating: 3
Test Result 3: 30 degrees = 3 points Test Result 3 Rating: 4
Best Result: Test result number one and two shows the best results of 40 degrees which equates to a
total of 4 points, out of possible 9.
Best Result
Rating:
The best test result rating that Ryan managed to achieve was a score of three which shows
his best current performance level in this power exertion test is at an average level.
9. Power exertion in punching test, diagram and explanation.
Ryan's punch
Weight
Floor9 points mark
Punching bag
Protractor to measure the
effectiveness of Ryan's punch
90 degrees
0 points mark
10. Improvement Target 1 (P6)
Priority
Excellence
Trait
Flexibility
Baseline Test
Result
From the data I can infer that the baseline test result is 6.8 cm, this is the average result that we will now work from throughout this training
program to then reflect upon when seeing if any development has occurred.
Specific Target The specific target for Ryan is to use a range of training methods over an agreed period of time to develop his body's general flexibility so
that he's able to perform a more in depth range of motion when working on his fighting moves in marshal arts. This target isdefiantly
achievable because Ryan has shown from previous performance wheel data that he has incredibly high motivation and concentration levels
meaning that he's not going to give up early on in the program if he's struggling, the training drills for developing flexibility will be chosen by
me and will be specific to different areas of Ryan's body so that an overall increase in Ryan's flexibility can be seen throughout his body and
not just one area, this is ideal because it will help Ryan when he's working on his fighting skills, because more angles andposition will
become available for him to work with when fighting as he will have that extra increased range of movement.
Measurable Flexibility is an area which Ryan has show he needs great Improvement, fortunately flexibility is a very easy trait to test and train as there is
a lot of secondary data about it online. The sit and reach test results are measured within a matter of seconds after all theequipment has
been set up and the athletes in place, measuring is very easy thanks to the use of the ruler giving a specific and accurate set of results. When
settling up the training drills that will be using to improve Ryan's flexibility I will make sure they are all relatively similar to the measuring
process of the sit and reach because I feel having a method of gaining clear sets of results that are just statistical baseddata that can be
quickly interpreted and compared easily is ideal. Ryan's best normative data for the sit and reach test was a rating of average level, however
looking at the normative data I can see that both other tests show a bellow average level of flexibility.
Agreed Upon Throughout this profiling process me and Ryan have remained in contact so that discussion can always take place if any concerns or ideas
need to be addressed. Once the testing phase was completed me and Ryan met up to decide if he was happy with the two discrepancy's
that had been chosen as the weakest areas in need for improve, Ryan agreed and said that he felt they would have been the weakest areas
from his own personal knowledge of his body's ability. Me and Ryan also discussed his targets and goals for the future, whathe wants to get
out of the training program in terms of his flexibility, and after we discussed this Ryan and me came to an agreement that hewants to see a
sight improvement after four weeks, and a significant improvement in his body's flexibility after the eight week mark of thetraining
program.
Realistic This is realistic as Ryan will be working from a level and intensity that is only just above his comfort range,
this is to avoid damage to any muscles provoking possible injury early on in the training program; Warm up routines will alsobe used to help
avoid injury. This is a realistic trait and training program for Ryan that should show steady improvement as the exercises and its variables
such as intensity will become harder throughout each week so that it’s a steady change that Ryan's body is able to adapt to.
Time Based A medium-term 8 weeks training program
Baseline test 12/01/15
Review 09/02/15
Complete 09/03/15
11. Student Justification 1
This target is needed because Ryan's flexibility has been shown from testing results to be at a lower average level, the performance
wheel also presented flexibility as a trait that needs to be improved upon. The SMART targets are used to plan ahead by making
sure all necessary information about flexibility that is needed would be all outlined in the SMART target, it then makes it a lot
easier to take the two improvement traits into the development stage of the eight week training program. Performance benefits to
Ryan will come about if he develops the two traits by using the program, more options for team selection and more opportunities
for competitive sparing matches will become available. Ryan is a performance level fighter and regularly attends a marshal arts
group where he is coached by a high level fighter, his instructor has many friends in the marshal arts community and always has
ways to promote and advance his student fighters to higher level competitions. If Ryan is able to significantly improve upon his two
chosen discrepancies many opportunities will open up. Ryan would give performance benefits to the athletes he trains with at his
marshal arts group because they will be able to learn and observe the skills and knowledge that Ryan would have to share with
them after the program has ended, the sparing teammates can then use these tips to improve their own flexibility. However
because Ryan is primarily a solo fighter and doesn’t have a team/teammate which he would ever regularly compete with, he has
no way of incorporating what he has learned into a cohesive teams group mould. When choosing and planning the training
program exercises being safety aware is vital to the prevention of injury for Ryan, if injury struck when exercising within the
program routine the reversibility factors that would kick in would be very detrimental to Ryan and the rate at which he currently
performs at. However looking at this from a positive perspective we can see the benefits of future injury prevention once Ryan has
completed the eight week program and improved upon his flexibility and body control. The increased range of movement and
control over his body will make it harder for Ryan to injury himself as he will be able to extend and twist his body into more
unnatural positions when fighting/training without pulling or damaging muscles. Ryan hasn't been involved in any representative
honours because a county organization for marshal arts doesn't’t exist, however Ryan has represented his club at national level.
Ryan's best normative data for the sit and reach test was a rating of average level, however comparing the other two tests with the
normative data shows that both other tests are bellow average level for flexibility. This trait has stood out as a weak area in testing
phase and athlete profiling phases, because of this flexibility will be selected and developed in depth over the eight week training
program.
12. Improvement Target 2 (P6)
Priority
Excellence
Trait
Speed
Baseline
Test Result
From the data I can see that the baseline test result is 7.8 seconds, this is the average result that we will now work from throughout this training
program to then reflect upon when seeing if any development has occurred.
Ryan's best test result rating is at a poor level, we can see this in the linked normative data where Ryan's results are compared to the quarterback
American football players data results. However both other test results show a lousy level of performance in the speed cone test.
Specific
Target
The specific target for Ryan is to notice a significant increase in speed by the end of the training program. To achieve this target a range of training
methods will be used over an agreed period of time to develop his body's speed in different areas of the body, the main parts of the body that will
be focused on when training will be the leg and arms so that the development of Ryan's fast twitch muscle fibres can take place. The main aim of
doing this is to improve Ryan's running speed and explosive speed used when attacking an opponent and quickly swinging the arm to make
contact before retracting it back, this shows that training drills will be diverse so they can be suited to the different areas of the body.
Measurable To measure Ryan's speed related exercises I will use time as the measurable factor, this can be achieved by using equipment such as a stopwatch
or time gate, time will be the measurable factor for all the speed drills. Fortunately speed is a commonly measured trait that has many existing
methods to do so, an example of a measuring Ryan for speed would be him running a 30 meter sprint exercises and the assistant then using a
stopwatch to help measure and record Ryan's results.
Agreed Upon Throughout this profiling process me and Ryan have remained in contact so that discussion can always take place if any concerns or ideas need to
be addressed. Once the testing phase was completed me and Ryan met up to decide if he was happy with the two discrepancy's that had been
chosen as the weakest areas in need for improve, Ryan one again agreed with me and said he also wanted to improve his speed when fighting
opponents. Me and Ryan also discussed his targets and goals for the future, he spoke about what he wants to get out of the training program in
terms of speed improvement when running and sparing. We agreed that he wants to see a sight improvement after four weeks and a significant
improvement with his body’s speed after the eight week mark of the training program.
Realistic This is realistic as Ryan will be working from a level and intensity that is only just above his comfort range,
this is to avoid damage to any muscles provoking possible injury early on in the training program; Warm up routines will also be used to help
avoid injury. This is a progressive training program for Ryan that should show steady improvement as the exercises and its variables such as
intensity will become gradually harder throughout each week so that it’s a steady change that Ryan's body is able to adapt to. I feel there is also a
lot of secondary research and training methods that have been designed by other people on the internet which will help to save me a lot of time,
this also makes it a lot easier to create a more realistic training program that can be more suited to Ryan and his sport, as there will be a wide
variety of secondary research to choose from.
Time Based A medium-term 8 weeks training program
Baseline test 12/01/15
Review 09/02/15
Complete 09/03/15
13. Student Justification 2
This target is needed because Ryan's speed has been shown from testing results to be poor level, the performance wheel also presented
speed as a trait that needs to be improved upon. The SMART targets are used to plan ahead by making sure all necessary information
about speed that is needed would be all outlined in the SMART target, it then makes it a lot easier to take the two improvement traits
into the development stage of the eight week training program. Performance benefits to Ryan will come about if he develops the two
traits by using the program, more options for team selection and more opportunities for competitive sparing matches will become
available. Ryan is a performance level fighter and regularly attends a marshal arts group where he is coached by a high level fighter, his
instructor has many friends in the marshal arts community and always has ways to promote and advance his student fighters to higher
level competitions. If Ryan is able to significantly improve upon his two chosen discrepancies many opportunities will open up. Ryan
would give performance benefits to the athletes he trains with at his marshal arts group because they will be able to learn and observe
the skills and knowledge that Ryan would have to share with them after the program has ended, the sparing teammates can then use
these tips to improve their own speed when fighting others. However because Ryan is primarily a solo fighter and doesn’t have a
team/teammate which he would ever regularly compete with, he has no way of incorporating what he has learned into a cohesive teams
group mould. Again for speed training we can see that choosing and planning the training program exercises being safety aware is vital to
the prevention of injury for Ryan, if injury struck when exercising within the program routine the reversibility factors that would kick in
would be very detrimental to Ryan and the rate at which he currently performs at. However looking at this from a positive perspective we
can see the benefits of future injury prevention once Ryan has completed the eight week program and improved upon his speed. The
increased momentum of added speed and control over his body will make it harder for Ryan to injury himself as he will be able to push
his exercises his his body to higher speeds, this means that the old top speed that Ryan would used to struggle with would become easier
to reach and maintain without straining muscles as easily when pushing the body to fast speeds. Ryan hasn't been involved in any
representative honours because a county organization for marshal arts doesn't’t exist, however Ryan has represented his club at national
level. Speed is vital for a fighter to have as a trait, if an opponent is a lot faster than Ryan he will walk all over him when sparing, the faster
opponent will often have the upper hand of being able to dodge, block and attack quicker than Ryan would be able to react, this puts
Ryan at a disadvantage in competitive fights/training sessions, this is one of the main reasons that me and Ryan agreed it should be one of
the two traits that will be incorporated into the training program. Ryan's best test result rating is at a poor level, we can see this in the
linked normative data where Ryan's results are compared to the quarterback American football players data results. However both other
test results show a lousy level of performance in the speed cone test. Because of these test results and the weaknesses shown in the
performance profiling wheel I have decided to incorporate this trait into the training program to be developed.
