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: Flexibility
Test Name: Sit and reach test
Standardised
Test:
YES/ No Normative Data: YES/ No
Test Result 1: 7.3cm Test Result 1 Rating: Average
Test Result 2: 7.5cm Test Result 2 Rating: Average
Test Result 3: 8.2cm Test Result 3 Rating: Average
Best Result: Test result 3 (8.2cm)
Best Result
Rating:
Average
5. Testing Excellence Trait – Weakness 2/4
Trait: Balance
Test Name: Standing stork test
Standardised
Test:
YES/ No Normative Data: YES/ No
Test Result 1: 45 seconds Test Result 1 Rating: Above Average
Test Result 2: 38 seconds Test Result 2 Rating: Average
Test Result 3: 42 seconds Test Result 3 Rating: Above Average
Best Result: Test Result 1 (45 seconds)
Best Result
Rating:
Above Average
6. Testing Excellence Trait – Weakness 3/4
Trait: Confidence
Test Name: Sport Competition Anxiety Test (SCAT)
Standardised
Test:
YES/ No Normative Data: YES / No
Test Result 1: 22 Test Result 1 Rating: Average Level
Anxiety
Test Result 2: 22 Test Result 2 Rating: Average level
Anxiety
Test Result 3: 22 Test Result 3 Rating: Average level
Anxiety
Best Result: Test Result 1,2,3 (22)
Best Result
Rating:
Average Level Anxiety
7. Testing Excellence Trait – Weakness 4/4
Trait: Speed
Test Name: 35m Sprint Speed Test
Standardised
Test:
YES / No Normative Data: YES / No
Test Result 1: 5.24 seconds Test Result 1 Rating: Average
Test Result 2: 5.23 seconds Test Result 2 Rating: Average
Test Result 3: 5.22 seconds Test Result 3 Rating: Average
Best Result: Test Result 3 (5.22 seconds)
Best Result
Rating:
Average
8. Improvement Target 1 (P6)
Priority Excellence
Trait
Flexibility
Baseline Test
Result
8.2 cm (Average)
Specific Target To reach a minimum of 11cm by the end of the 8 week training programme.
Measurable A 4 week training programme designed to improve the flexibility in the lower back and
hamstrings will take place. This will be tested again after 4 weeks to record development if
any. Test will take place again after 8 weeks to record further improvements if any.
Agreed Upon My athlete and I, have agreed upon this target as he aims to reach the above average
category of the normative data for the sit and reach test. Training for 8 weeks will aid him
to do this through exercises specific to flexibility in the lower back and hamstrings.
Realistic The improvement target is realistic because I have given my athlete an 8 week training
programme to increase his flexibility score in the sit and reach test, He will aim to improve
his score by 25% to achieve the above average category on the normative data.
Time Based Baseline test (WB 12/01):
Review (WB 09/02):
Complete (WB 09/03):
9. Improvement Target 1 – Justification
(M3)
• Why is this target needed? This target is needed to ensure he reaches the above average category of the normative
data for the sit and reach test. This is also important in his position of centre midfield as he performs many movements
which require high amounts of flexibility in the lower back and hamstrings. Setting a target to be within the excellence
category of normative data is a high demand as flexibility can only increase gradually. Training joints too hard can cause
injury and would hinder his ability to improve and perform.
• What will be the performance benefit to the performer (e.g. team selection, injury prevention and
representative honours)? Improving the flexibility in the lower back and hamstrings means he will suffer less from
injury of those joints. Improving the flexibility increases elasticity of muscles surrounding it. These muscles will improve in
performance when performing skills such as, short passing, long passing, shooting and tackling. Being less injury prone
means that you will be available for team selection more often. As a whole, this is conditioning the lower back and
hamstrings. The more minutes being gained from playing matches instead of being injured increases match fitness. This
means that he will be nearer the peak of his performance leading to more team selection. As a box to box midfielder,
scoring goals should be a main target. Flexibility in the lower back and hamstrings increases shot power, technique and
follow through. These all enhance the skill of shooting therefore can increase the probability of more goals when shooting.
• What will be the performance benefit to the performers team(s) (e.g. unit, attack, defence and
whole team benefits)? Increasing flexibility in the lower back and hamstrings benefits Oscar’s passing ability.
Therefore, it benefits team possession as a whole team. Flexibility enables his lower back and hamstrings to move more
freely enabling a pass to be more accurate and controlled. This can be when performing a short pass or a lofted pass. In
addition, when attacking, the more freely movements is also beneficial to shooting. This is because in similarity with
passing, technique and control is increased giving him a higher probability of scoring. Furthermore, power increases due to
the increased follow through he can put on the ball when extending his leg. He is able to extend his leg further which means
he is able to put more momentum and effort into a strike. When running, increased flexibility in the lower back and
hamstrings enables a large stride which means he can cover more distance in less steps. This therefore results in a quicker
distance covered. This is beneficial when running from box to box in attack and when performing a recovery run to defend.
Also, it increases his extension when performing a slide tackle defensively. This enables an increased chance of regaining
possession back for his team.
11. Improvement Target 2 (P6)
Priority Excellence
Trait
Speed
Baseline Test
Result
5.22 Seconds (Average)
Specific Target To perform the 35metre sprint speed test 5.09 seconds or quicker after the 8 week
training programme.
Measurable Once 4 weeks of the training programme is complete, I will retest his peed using the same
test method and record his results and compare it to the normative data. I will then retest
him again once the 8 weeks are complete to record further development if any.
Agreed Upon My athlete and I, have agreed upon this target as he aims to progress into the above
average category of the normative data for this test. Exercises to develop this excellence
trait within the 8 week training programme specific to speed will aid this aim.
Realistic This improvement target is realistic because he aims to increase his speed over 35 metres
by only 0.13 seconds over 8 weeks. Speed is a difficult trait to improve as you need to
focus on acceleration, sprinting technique, breathing control and stride length. If the
target is met within 4 weeks, I will increase the target further to a more challenging digit.
Time Based Baseline test (WB 12/01):
Review (WB 09/02):
Complete (WB 09/03):
12. Improvement Target 2 – Justification
(M3)
• Why is this target needed? This target is needed as he aims to be within the above average category of the
normative data for the 35metre sprint speed test. This is beneficial as a box to box midfielder needs to have a high level of speed to get into
important areas of pitch both attacking and defensively.
• What will be the performance benefit to the performer (e.g. team
selection, injury prevention and representative honours)? A main attribute that
stands out for a box to box midfielder when a manager or coach is selecting a player for that position is speed. The ability to get into important
positions that benefit the team successfully and consistently is an important advantage to have over other players. Oscar needs to improve is speed
for these reasons to increase the chance of more team selections. Improving speed improves the performance of fast twitch muscles fibres. This is
important as many athletes suffer from muscular injuries when sprinting or recovering from sprinting. Training fast twitch muscle fibres improves
the elasticity of the fibres making them more efficient in their contractions. This therefore improves the performance of the major muscles and
makes injury from speed, a mimic occurrence.
• What will be the performance benefit to the performers team(s)
(e.g. unit, attack, defence and whole team benefits)? Speed from a box to box
midfielder benefits the team in different ways. Firstly, when attacking, speed would enable Oscar to burst into those attacking areas in
and around the opposition penalty area to make a shot or assist. Without this speed, his timing of runs to perform these skills would be
poor and would arrive too early into the box or too late. In addition, speed is needed when defending for a box to box midfielder. Oscar
must be able to make recovery runs quickly to get back behind the ball and regain team shape. This is equally as important as timing
runs into the box as he must be able to recover from attacking areas of the pitch when his team have lost possession of the ball. If his
recovery speed is too slow, his team will be outnumbered defensively and may suffer the consequences. Lastly, in simple occurrences
such as 50/50 sprints to the ball against an opposition player are very beneficial to Oscar’s team in regaining possession. Having a short
sprint speed to a ball is important as many situations like this in a game occur. Even when travelling with the ball, his speed needs to be
at a high level to be meaningful and threatening when in possession of the ball.
