8-week training plan for two excellence traits

Unit 27 Task 3 - Training Two Excellence Traits – Eight-week training plan
Trait Week 1 Week 2 Week 3 Week 4
Week4–ReviewWeek
Re-testandre-profile
Week 5 Week 6 Week 7 Week 8
Week8–FinalWeek
ImprovementPriority1:Footwork
Specific (Type): Mirror
drill
Specific (Type): Dice
drill
Specific (Type): Box run Specific (Type): Speed
ladder and sole toe
taps.
Specific (Type):Dice
drill
Specific (Type):Mirror
drill
Specific (Type): Speed
ladder and sole toe
taps.
Specific (Type):Box
Run
Progressive
(Frequency, Intensity
and Time): 30 seconds
a time to be repeated
twice at 55%.
Progressive
three time at 60%.
Progressive
and Time): 1 minute at
a time repeated twice
at 65%
Progressive
and Time): Repeat
course twice at 60%.
Progressive
five times at 65%.
Progressive
at a time to be
repeated twice at 60%.
Progressive
and Time): Repeat the
course four times at
65%.
Progressive
and Time): 2 minutes
repeat once at 65%.
Overload (Frequency,
Intensity and Time): 40
seconds at a time to be
Intensity and Time):30
seconds a time to be
repeated three times
at 60%.
Intensity and Time): 1
minute at a time
repeated three times
at 65%.
Intensity and Time):
Repeat course twice at
65%.
seconds at a time
repeated four times at
65%.
minute at a time to be
Repeat the course four
times at 70%.
minutes repeated
once at 70%.
Reversibility
and Time): Training
twice a week and
college.
Reversibility
and Time): Training
twice a week and
college.
Reversibility
and Time): Training
twice a week and
college.
Reversibility
and Time): Training
twice a week and
college.
Reversibility
and Time): Training
twice a week and
college.
Reversibility
and Time): Training
twice a week and
college.
Reversibility
and Time): Training
twice a week and
college.
Reversibility
and Time): Training
twice a week and
college.
Moderation
and Time): Mesocycle
Moderation
Moderation
Moderation
Moderation
Moderation
Moderation
Moderation
Variation (Type):
Continuous training
Variation (Type):
Continuous training
Variation (Type):
Fartlek training
Variation (Type):
Circuit training
Variation (Type):
Continuous training
Variation (Type):
Continuous training
Variation (Type):
Circuit training
Variation (Type):
Fartlek training
Contingency: I will join
on this task but if it is
too easy the coach has
suggested joining in or
getting one of Harry’s
team members to join
in.
Contingency: I will set
certain patterns for his
to complete and set an
allotted time if this is
too easy. I also have
some floor work with
the ball if Harry was to
suffer any injury from
changing direction in
weeks one drill.
Contingency: If this is
not challenging enough
I will extend the box
and maybe bring in a
defensive opponent.
Contingency:
Work inside the gym
today as it is might be
too cold to train
outside.
Contingency: This task
could also be
completed inside
which the college gym
is available for.
Contingency: The gym
is available on this day
where it won’t be too
busy so this drill can
be completed inside. I
may also incorporate a
football for control
and timing.
Contingency: Work
inside the college gym
as the tasks do not
require much space.
Contingency: I may
change the shape of
the box if Harry finds
this easy or boring. I
might also ask Dave
for some suggestions
and get his
involvement on the
last week.
ImprovementPriority2:
Reactiontime
Specific (Type): Target
practice
Specific (Type): Drop
ball
Specific (Type): Target
practice
Specific (Type): Drop
ball
Week4–ReviewWeek
Re-testandre-profile Specific (Type): T-drill Specific (Type):
Explosive starts
Specific (Type):T-drill Specific (Type):
Explosive starts
Week8–FinalWeek
Progressive
and Time): Make five
shots on target repeat
once at 70%.
Progressive
and Time): 1 minute a
time to be repeated
three times at 65%.
Progressive
and Time): Make ten
shots on target repeat
once at 70%.
Progressive
and Time): 1 minute a
time to be repeated 5
times at 65%.
Progressive
and Time): Repeat
with partner twice
(1minute) at 70%.
Progressive
and Time): Complete 5
explosive starts twice
with a 30 second
break at 70%.
Progressive
and Time): Repeat
with partner three
times (1 minute) at
75%.
Progressive
and Time): Complete
10 explosive starts
with a 30 second
break and then
complete another 5 at
70%.
Make ten shots on
minute to be repeated
Make ten shots on
minute, repeated 5
Intensity and Time)
repeat with partner
explosive starts (30
Intensity and Time)
Repeat with partner
explosive starts, 25

target and repeat once
at 70%.
three times at 70%. target, repeat once at
75%.
times at 70%. three times (1 minute)
at 70%.
second breaks) twice
at 70%.
four times (1 minute)
at 75%.
second break at 75%.
Reversibility
and Time): Training
twice a week and
college.
Reversibility
and Time): Training
twice a week and
college.
Reversibility
and Time): Training
twice a week and
college.
Reversibility
and Time): Training
twice a week and
college.
Reversibility
and Time): Training
twice a week and
college.
Reversibility
and Time): Training
twice a week and
college.
Reversibility
and Time): Training
twice a week and
college.
Reversibility
and Time): Training
twice a week and
college.
Moderation
Moderation
Moderation
Moderation
Moderation
Moderation
Moderation
Moderation
Variation (Type):
Continuous training
Variation (Type):
Continuous training
Variation (Type):
Continuous training
Variation (Type):
Continuous training
Variation (Type):
Continuous training
Variation (Type):
Fartlek training
Variation (Type):
Continuous training
Variation (Type):
Fartlek training
Contingency: I may
turn this into cross
training if the target
practice is too familiar
and easy for him. If the
changes are made then
I will do this inside the
gym.
Contingency: The gym
is available on this day
if the weather isn’t
great which this drill
will be appropriate to
do inside.
Contingency: I may
turn this into cross
training if the target
practice is too familiar
and easy for him. If the
changes are made then
I will do this inside the
gym.
too easy I will
introduce another ball
and alternate the size
of them. I could also
introduce some
weights to help
improve his fitness too.
Contingency: I have a
workout that focuses
on muscular
endurance so I could
introduce that with
reaction time specific
callings and we could
work with the a ball, if
he finds this drill
boring.
too easy for Harry
then I will give him a
time to complete them
in and make it harder
each time.
Contingency: If the
cardio work is too
much for Harry or he is
getting bored then I
will join in and make it
more competitive and
set us tasks to
complete with an
allotted time.
Contingency: If Harry
suffers with fatigue I
will change the
explosive start drill
and introduce the
football as opposed to
cardio work.

8-week training plan for two excellence traits

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