This document outlines an eight-week training plan to improve two priority areas for a performer. It identifies flexibility and control of anxiety as the two weaknesses to target based on standardized testing. The plan sets measurable and time-based targets to improve flexibility test scores from a baseline of 21 to the below average range of 31-40. It also aims to lower the performer's anxiety level test score from a high baseline of 29 to the average range. Testing will occur at weeks 4 and 8 to review progress towards the targets.

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 test
Standardised
Test:
Yes Normative Data: Yes
If Not A
Standardised
Test Detail
Method Here:
Test Result 1: 21 Test Result 1 Rating: Poor
Test Result 2: 19 Test Result 2 Rating: Poor
Test Result 3: 21 Test Result 3 Rating: Poor
Best Result: 21
Best Result
Rating:
Poor

5. Testing Excellence Trait – Weakness 2/4
Trait: Speed
Test Name: 35 M sprint
Standardised
Test:
Yes Normative Data: Yes
If Not A
Standardised
Test Detail
Method Here:
Test Result 1: 4.24 Test Result 1 Rating: Very good
Test Result 2: 4.81 Test Result 2 Rating: Good
Test Result 3: 4.63 Test Result 3 Rating: Very good
Best Result: 4.24
Best Result
Rating:
Very good

6. Testing Excellence Trait – Weakness 3/4
Trait: Agility
Test Name: Illanos agility test
Standardised
Test:
Yes Normative Data: Yes
If Not A
Standardised
Test Detail
Method Here:
Test Result 1: 16.5 Test Result 1 Rating: average
Test Result 2: 16.2 Test Result 2 Rating: Average
Test Result 3: 16.1 Test Result 3 Rating: average
Best Result: 16.1
Best Result
Rating:
average

7. Testing Excellence Trait – Weakness 4/4
Trait: Control of anxiety
Test Name: SCAT
Standardised
Test:
Yes Normative Data: Yes
If Not A
Standardised
Test Detail
Method Here:
Test Result 1: 29 Test Result 1 Rating: High level
Test Result 2: 29 Test Result 2 Rating: High level
Test Result 3: 29 Test Result 3 Rating: High level
Best Result: 29
Best Result
Rating:
High level

8. Improvement Target 1 (P6)
Priority
Excellence
Trait
Flexibility
Baseline Test
Result
Rob scored an average of 21 in the sit and reach test compared to
normative data this is poor.
Specific Target Rob will aim to get into the below average section (31-40)
Measurable I will be measuring robs flexibility visually as I hope to see the
improvements. I will be measuring Rob in Centimetres on the sit and
reach test.
Agreed Upon Rob is committed to the goal therefore I feel the target is agreed
upon.
Realistic I think this is realistic and achievable over the eight weeks, Robs
commitment to the programme again reassuring me about this target
being realistic.
Time Based Baseline test (WB 15/01): 21 (POOR)
Review (WB 15/02):
Complete (WB 15/03):

9. Improvement Target 1 – Justification
(M3)
• I believe this is Robs biggest weakness as the scores have put him in
poor category. This improvement in flexibility will help Rob with his
injury prevention, range of movement in contact and selection for
higher honours due the him not be injured and able to play he can
be selected easier. I believe that improving his flexibility will
improve his overall performance as he will be less inclined to injury
therefore can train more often. E.g. Rob can improve his strength in
the gym, he wouldn’t be able to do this through injury. Robs
improved flexibility will benefit his team because he will wont miss
as many games through injury, therefore the coach wont need to
play someone worse than Rob. The reason Robs flexibility will help
with his injury prevention is because of the improved range of
movement in his joints, due to the nature of rugby rob will
experience a lot of contact within a game. With improved flexibility
in his joints this means he absorb more collisions and be more
intense in the collisions with less risk of injury.

10. Improvement Target 2 (P6)
Priority
Excellence
Trait
Control of anxiety
Baseline Test
Result
29 ( high level)
Specific Target Rob will aim to get an average score.
Measurable To measures Robs progress in controlling anxiety I hope to visually see
improvements in the game environment, I will also be test Rob with a
online anxiety test this is measured with a score which is put into a
category.
Agreed Upon Rob is very willing to accomplish this, there I think we have agreed
upon a suitable target.
Realistic I believe this is realistic as again Rob is very keen to accomplish this,
Rob wanted to lower this even further but this may not be achievable
and this may hinder his performance if he his under aroused.
Time Based Baseline test (WB 12/01): 29 ( high level)
Review (WB 09/02):

11. Improvement Target 2 – Justification
(M3)
• What will be the performance benefit to the performers team(s)
(e.g. unit, attack, defence and whole team benefits)?
• The reason I chose this target is because it was scored one of the
highest in the testing compared to normative data. I also chose this
because I believe if improved this can majorly improve his overall
performance as Rob will be more focused on the game itself rather
than worrying about other aspects E.G selection. This will benefit
Rob as he will be able to focus on the skill ahead of him without
feeling over anxious and worrying about external factors therefore
improving his selective attention thus making him more clinical. If
Rob is not as anxious then he will be less likely to make mistakes
therefore this is better when Rob is looking to get selection for
higher honours. This will benefit his team again because of the fact
he will be less likely to make mistakes therefore he will be more
effective in attack and defence.