2. Introduction
• This task builds on your Task 2 work.
• You need to test your four identified
weaknesses. The testing process should use
standardised or bespoke tests.
• From this testing your results will identify two
priority areas for improvement.
• Your eight week training plan will focus on
these two priority areas only.
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: Speed
Test Name: 35 metre sprint test
Standardised
Test:
Yes / No Normative Data: Yes / No
http://www.topends
ports.com/testing/te
sts/sprint.htm#
If Not A
Standardised
Test Detail
Method Here:
• N/A
Test Result 1: 5.30 Test Result 1 Rating: Fair
Test Result 2: 5.35 Test Result 2 Rating: Fair
Test Result 3: 5.32 Test Result 3 Rating: Fair
Best Result: 5.30
Best Result
Rating:
Fair
5. Testing Excellence Trait – Weakness 2/4
Trait: Flexibility
Test Name: Sit and reach test
Standardised
Test:
Yes / No Normative Data: Yes / No
http://www.brianma
c.co.uk/sitreach.htm
If Not A
Standardised
Test Detail
Method Here:
• N/A
Test Result 1: 10in Test Result 1 Rating: Average
Test Result 2: 16in Test Result 2 Rating: Excellent
Test Result 3: 17in Test Result 3 Rating: Excellent
Best Result: 17in
Best Result
Rating:
Excellent
6. Testing Excellence Trait – Weakness 3/4
Trait: Power
Test Name: Sargent jump test/vertical jump test
Standardised
Test:
Yes / No Normative Data: Yes / No
http://www.topends
ports.com/testing/no
rms/vertical-
jump.htm
If Not A
Standardised
Test Detail
Method Here:
• N/A
Test Result 1: 15in Test Result 1 Rating: Below average
Test Result 2: 14in Test Result 2 Rating: Below average
Test Result 3: 16in Test Result 3 Rating: Average
Best Result: 16inches
Best Result
Rating:
Average
7. Testing Excellence Trait – Weakness 4/4
Trait: Body composition
Test Name: Skinfold calliper measurement
Standardised
Test:
Yes / No Normative Data: Yes / No
https://www.linear-
software.com/body-
fat-calculator.html
If Not A
Standardised
Test Detail
Method Here:
• N/A
Test Result 1: T7 – B3 – SC10 – SS
11-
Test Result 1 Rating: Athlete
Test Result 2: T7 – B4 – SC11 –
SS10
Test Result 2 Rating: Athlete
Test Result 3: T8 – B3 – SC10 –
SS11 -
Test Result 3 Rating: Athlete
Best Result: T7 – B3 – SC10 – SS11
Best Result
Rating:
Athlete
8. Improvement Target 1 (P6)
Priority
Excellence
Trait
Speed
Baseline Test
Result
fair
Specific Target To reach good level
Measurable Improve time taken in seconds to complete sprint
Agreed Upon Yes
Realistic Yes it is achievable as he has not been training specifically on speed
and by doing so he should see a significant improvement.
Time Based Baseline test (WB 12/01): 5.30
Review (WB 09/02):
Complete (WB 09/03):
9. Improvement Target 1 – Justification
(M3)
• Why is this target needed?
• What will be the performance benefit to the
performer (e.g. team selection, injury
prevention and representative honours)?
• What will be the performance benefit to the
performers team(s) (e.g. unit, attack, defence
and whole team benefits)?
10. Student Justification 1
• 1. This target is needed in order to have a goal to work
towards. The athlete can use this to judge where they
are at in the training and where they need to get to.
This can also be used as a motivation tool.
• 2/3.it will benefit the performer as a flanker as he will
be able to put more pressure on the oppositions no.10
from lineouts and scrums. This will benefit the team as
it can cause the opposition no.10 to make mistakes.
This can also help him be recognised by players,
coaches and spectators as he will be a huge threat in
defence. Whereas in attack he can run lines with speed
to create power. This will benefit the team as he will be
able to get over the gain line.
11. Improvement Target 2 (P6)
Priority
Excellence
Trait
Power
Baseline Test
Result
Average
Specific Target To reach above average
Measurable This is measurable in inches.
Agreed Upon Yes
Realistic This is a realistic target as the athlete has not trained power
specifically.
Time Based Baseline test (WB 12/01): 16inches
Review (WB 09/02):
Complete (WB 09/03):
12. Improvement Target 2 – Justification
(M3)
• Why is this target needed?
• What will be the performance benefit to the
performer (e.g. team selection, injury
prevention and representative honours)?
• What will be the performance benefit to the
performers team(s) (e.g. unit, attack, defence
and whole team benefits)?
13. Student Justification 2
• 1. This target is needed in order to have a goal to work
towards. The athlete can use this to judge where they are
at in the training and where they need to get to. This can
also be used as a motivation tool.
• 2. This will benefit the athlete as he will be more powerful
and explosive. This is beneficial in defence as he will be
able to make dominant tackles. It is also beneficial in attack
as he can power through tackles to get over the gain line.
This can help him be recognised by players, coaches and
spectators.
• 3. This will be beneficial to the team as dominant tackles
means less ground will be taken by the opposition and in
attack more ground will be gained.
