This document outlines a training plan to improve two priority areas for a performer over eight weeks. The priority areas identified through testing are power and speed. The plan sets targets to improve the performer's vertical jump by 5cm and reduce their 30m sprint time to consistently rank between 3.10-3.19 seconds. Justifications are provided for how improving these areas will benefit both the performer's individual performance and team selection opportunities, as well as provide defensive and attacking benefits to their team. Progress will be monitored at review points over the eight weeks.

1. Unit 27 Task 3
Performer Improvement Targets

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
Standardised Test: Yes / No Normative Data:
http://www.topendsports.com/t
esting/norms/sit-and-
reach.htm#
Yes / No
If Not A Standardised
Test Detail Method
Here:
Test Result 1: 24.6cm Test Result 1 Rating: Excellent
Test Result 2: 26.8cm Test Result 2 Rating: Excellent
Test Result 3: 25.4cm Test Result 3 Rating: Excellent
Best Result: 26.8cm
Best Result Rating: Excellent

5. Testing Excellence Trait – Weakness 2/4
Trait: Strength
Test Name: 1 rep max, Squat
Standardised Test: Yes / No Normative Data:
http://www.exrx.net/Testing/W
eightLifting/SquatStandardsKg.h
tml
Yes / No
If Not A Standardised
Test Detail Method
Here:
Test Result 1: 75kg Test Result 1 Rating: intermediate
Test Result 2: Test Result 2 Rating:
Test Result 3: Test Result 3 Rating:
Best Result: 75kg
Best Result Rating: intermediate

6. Testing Excellence Trait – Weakness 2/4
Trait: Speed
Test Name: Flying 30m sprint test
Standardised Test: Yes / No Normative Data:
http://www.brianmac.co.uk/flyi
ng30.htm
Yes / No
If Not A Standardised
Test Detail Method
Here:
Test Result 1: 3.12s Test Result 1 Rating: ranked in the 71-80%
Test Result 2: 3.22s Test Result 2 Rating: ranked in the 61-70%
Test Result 3: 3.58s Test Result 3 Rating: ranked in the 31-40%
Best Result: 3.12s
Best Result Rating: ranked in the 71%-80%

7. Testing Excellence Trait – Weakness 2/4
Trait: Power
Test Name: Vertical jump
Standardised Test: Yes / No Normative Data:
http://www.topendsports.com/t
esting/norms/vertical-jump.htm
Yes / No
If Not A Standardised
Test Detail Method
Here:
Test Result 1: 28.6cm Test Result 1 Rating: Below average
Test Result 2: 24.2cm Test Result 2 Rating: Below average
Test Result 3: 26.6 Test Result 3 Rating: Below average
Best Result: 28.6cm
Best Result Rating: Below average

8. Improvement Target 1 (P6)
Priority Excellence
Trait
Power
Baseline Test Result 28.6cm
Specific Target To improve this result by 5cm by the end of the 8 week programme. By doing this she will reach
into the average category.
Measurable It will be measured in cm, by completing the vertical jump again.
Agreed Upon Myself and Katie have agreed upon this as a target.
Realistic With the amount of training which Katie completes, in power as well as the programme which i
will create for her she should have a big improvement in her score.
Time Based Baseline test (WB 12/01):28.6cm
Review (WB 09/02):30.39
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
• This target is needed as Katie needs to improve her Power as it is currently
of a low standard considered to the level of rugby which she plays. By her
increasing her power means that it will help her all round performance
especially within the scrum, by having power means that in a scrum she
will be able to use this power to gain an advantage over the opposition.
With Katie developing upon her power means it will help her chances in
being selected for high positioned teams and will get more chances to be
selected into first teams and will increase her chances in making divisional
teams. By Katie improving her power will also make her ball carrying more
dynamic therefore give her team an attacking advantage and giving her
whole team a benefit by quick and strong attacking means she will put the
other team on the back foot and lead them to be chasing her team.

11. Improvement Target 2 (P6)
Priority Excellence
Trait
Speed
Baseline Test Result 3.12s
Specific Target To improve her flying speed time to consistently making the 71% - 80% ranking , this is between
3.10 - 3.19seconds by the end of the training programme.
Measurable This will be measured by the flying30m sprint again in seconds.
Agreed Upon This is agreed upon with me and the athlete.
Realistic This is realistic although her baseline test would show this to be hard, Her other test results
show she is not consistent. By doing this means she would consistently be running the same
times.
Time Based Baseline test (WB 12/01):3.12s - in consistent
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
• This target is needed to improve motivation of Katie but also by her increasing
her speed firstly means she has a high chance of team selection as if she is
against a team mate going for the same spot, if her flying 30m sprint is higher
she will be more likely to be selected. By her being selected will also give her
more chances to progress in her game and get rewards such as representative
honours and will be more likely to make it further in her game. She will make the
starting teams for her divisional games, which will also help her chances to get
scouted. Also but her increasing speed means when she carries the ball, with
pace will make it harder to be caught and tackled and will more likely to be able
to carry the ball further. This will give her whole team a benefit as it gives them a
strong attack. By having speed means she will also help the defensive line as she
will be able to make recovery tackles and will by making more tackles will help
her defence and create more chances for turn overs, she will also benefit the
team if she is strong in defence then it will give an overall benefit.