This document outlines an 8-week training plan to improve two traits: footwork and reaction time. For each week, specific drills are prescribed to progressively overload each trait. The plan varies the drills, intensity, frequency, and other factors each week. It also provides contingencies for modifying the plan based on how easily exercises are completed to ensure continuous improvement. The overall goal is to re-test and re-profile the traits after weeks 4 and 8 to track progress from the training interventions.
Dan pfaff - guidelines for plyometric trainingFlavio Clesio
This document provides guidelines for implementing plyometric training, which involves fast eccentric-concentric muscle contractions to improve neuromuscular responses. It recommends a gradual progression from multi-jumps to depth jumps. Volume and recovery guidelines are provided for different phases and exercises. A plyometric inventory is also included, outlining specific exercises such as multi-jump circuits, endurance bounding, depth jumps, and jump-throw combinations. Proper technique and programming are emphasized to maximize benefits while avoiding injury risks from overtraining.
Major Mark Leslie argues that physical training should focus on combat readiness rather than general fitness or sports. He outlines a sample weekly company PT program that includes platoon runs, speed work, combatives training, foot marches while gradually increasing distance and load, and upper body exercises. The goal is to fully prepare soldiers physically and mentally for the rigors of combat deployments by developing endurance, confidence, and battle-focused skills through challenging and varied training.
The document outlines a vertically integrated conjugate programming model for developing speed and power in rugby players. It includes dynamic warmups, plyometrics, Olympic lifts, maximal velocity runs, resisted sprints, and circuits. Training is broken into blocks focusing on areas like strength, power, metabolic conditioning, and skills. Sample sessions include circuits, hill repeats, and speed endurance work like repeated sprints. Recovery strategies like yoga and mobility are also recommended.
This document outlines a strength and conditioning program for a university rugby team. It discusses the importance of physical conditioning for rugby performance and injury reduction. It then provides details on periodization, testing protocols, aerobic and anaerobic conditioning exercises, and a sample training plan for the pre-season phase focusing on strength, power, and fitness development.
This document discusses the principles of periodization in training. It begins with an overview and background on periodization, noting that it aims to make training more measurable and planned. Key aspects discussed include supercompensation, where overload is followed by recovery and supercompensation. Periodization models from Matveyev and others are examined. Matveyev's approach bases periodization on supercompensation and organizes training into microcycles, mesocycles, and macrocycles within preparation, competition, and transition periods. The document provides guidance on applying periodization through constructing annual plans, periods and phases, mesocycles, and microcycles with examples for college football.
This document discusses research on ideal shoulder posture and strong arms. It provides information on testing shoulder flexibility and posture, including the shoulder flexion test, shoulder rotation test, and PEC minor test. It discusses concepts like square shoulders, flexible shoulders, and muscle balance and strength ratios for the shoulders. The researcher, Dr. Mark McKean PhD, conducted studies on shoulder posture and strength.
Strength training for sport - FILEX 2013Mark McKean
The document discusses differences between general gym strength training programs and sport-specific strength training. It outlines the science behind strength training goals for different sports, including maximal strength, contraction speed, and force output. It provides examples of typical weekly strength training schedules for various athletes and tips for coaches on effective exercise selection, programming, and progression for sport-specific strength training.
Individual training programs should be tailored to each person's specific needs, body type, sport, and fitness goals. The principles of specificity and progressive overload can be applied to improve aspects of health-related and skill-related fitness important for a particular sport. Rest and recovery periods are also essential to allow the body to adapt to training stresses and prevent overtraining, which can negatively impact performance if an athlete does not recover adequately.
Dan pfaff - guidelines for plyometric trainingFlavio Clesio
This document provides guidelines for implementing plyometric training, which involves fast eccentric-concentric muscle contractions to improve neuromuscular responses. It recommends a gradual progression from multi-jumps to depth jumps. Volume and recovery guidelines are provided for different phases and exercises. A plyometric inventory is also included, outlining specific exercises such as multi-jump circuits, endurance bounding, depth jumps, and jump-throw combinations. Proper technique and programming are emphasized to maximize benefits while avoiding injury risks from overtraining.
Major Mark Leslie argues that physical training should focus on combat readiness rather than general fitness or sports. He outlines a sample weekly company PT program that includes platoon runs, speed work, combatives training, foot marches while gradually increasing distance and load, and upper body exercises. The goal is to fully prepare soldiers physically and mentally for the rigors of combat deployments by developing endurance, confidence, and battle-focused skills through challenging and varied training.
The document outlines a vertically integrated conjugate programming model for developing speed and power in rugby players. It includes dynamic warmups, plyometrics, Olympic lifts, maximal velocity runs, resisted sprints, and circuits. Training is broken into blocks focusing on areas like strength, power, metabolic conditioning, and skills. Sample sessions include circuits, hill repeats, and speed endurance work like repeated sprints. Recovery strategies like yoga and mobility are also recommended.
This document outlines a strength and conditioning program for a university rugby team. It discusses the importance of physical conditioning for rugby performance and injury reduction. It then provides details on periodization, testing protocols, aerobic and anaerobic conditioning exercises, and a sample training plan for the pre-season phase focusing on strength, power, and fitness development.
This document discusses the principles of periodization in training. It begins with an overview and background on periodization, noting that it aims to make training more measurable and planned. Key aspects discussed include supercompensation, where overload is followed by recovery and supercompensation. Periodization models from Matveyev and others are examined. Matveyev's approach bases periodization on supercompensation and organizes training into microcycles, mesocycles, and macrocycles within preparation, competition, and transition periods. The document provides guidance on applying periodization through constructing annual plans, periods and phases, mesocycles, and microcycles with examples for college football.
This document discusses research on ideal shoulder posture and strong arms. It provides information on testing shoulder flexibility and posture, including the shoulder flexion test, shoulder rotation test, and PEC minor test. It discusses concepts like square shoulders, flexible shoulders, and muscle balance and strength ratios for the shoulders. The researcher, Dr. Mark McKean PhD, conducted studies on shoulder posture and strength.
Strength training for sport - FILEX 2013Mark McKean
The document discusses differences between general gym strength training programs and sport-specific strength training. It outlines the science behind strength training goals for different sports, including maximal strength, contraction speed, and force output. It provides examples of typical weekly strength training schedules for various athletes and tips for coaches on effective exercise selection, programming, and progression for sport-specific strength training.
Individual training programs should be tailored to each person's specific needs, body type, sport, and fitness goals. The principles of specificity and progressive overload can be applied to improve aspects of health-related and skill-related fitness important for a particular sport. Rest and recovery periods are also essential to allow the body to adapt to training stresses and prevent overtraining, which can negatively impact performance if an athlete does not recover adequately.
This document outlines a 52-week macrocycle for a CrossFit athlete. It is divided into sections on needs analysis, annual training overview, the program, and exercise instructions.
The needs analysis section describes the attributes needed for CrossFit like being well-rounded in strength, power, endurance and skill. Testing procedures are outlined.
The annual training overview describes the objectives and phases for the off-season, pre-season and competition season. The off-season focuses on recovery, hypertrophy and strength gains. The pre-season increases weightlifting and conditioning.
The program section provides a glossary and outlines the specific workouts, exercises, intensities and volumes for the off-season, pre
This document discusses metabolic conditioning and provides considerations for planning sessions. It covers:
- Physiological adaptations from longer vs shorter high-intensity interval training sessions
- Tactics for central and peripheral adaptations including work-rest ratios and intensities
- Various considerations for planning sessions such as athlete needs, testing data, stage of season
- Methods for progressing or regressing intensity, volume, and rest during sessions
- Example session structures including intervals, circuits, small-sided games
- Using off-feet equipment for conditioning when running is not possible
- Two scenarios providing sample conditioning plans within time constraints
This document discusses various concepts related to developing effective training programs. It explains that while targeting different muscle groups each day can help build muscle mass, it is not optimal for performance goals. Effective training programs are periodized and include microcycles, mesocycles and macrocycles to progressively overload the body over time. Programs can follow linear, undulating or other periodization models and manipulate volume, intensity and other variables. Sets, reps and exertion levels should be tailored to the specific fitness traits or goals being targeted.
This document outlines sample postnatal exercise programs based on the FITT/PROS principles of exercise. It discusses the principles of progression, specificity, regularity, and overload and their importance in developing personalized aerobic, strength, and flexibility training programs. It then provides sample prescriptions for running, walking, yoga, stretching, and flexibility training that apply these principles for intensity, frequency, time, and type of exercise in a postnatal context. The conclusion reiterates that consistency and applying the FITT/PROS principles allows for effective fitness programming.
This document discusses fitness testing and exercise programming. It covers various training variables that can be manipulated in exercise routines including sets, repetitions, rest between sets, and load. It provides examples of how these variables might be set for beginner, intermediate, and advanced trainees based on goals like muscle endurance vs strength. A situation analysis example is given where trainees' routines for bicep curls must be designed based on their experience levels. Performance standards and objectives covered include accurately administering appropriate exercise programs based on fitness goals and defining/discussing training variables.
Football Training: Speed Testing and Training Considerationsrbauerpt
Football Speed Considerations
Energy systems
Testing considerations
Periodization
Dynamic Warm-up
Speed training
Sprint techniques
Specific-conditioning
Presented by Randy Bauer
Bauer Physical Therapy
Laguna Hills, CA
www.bauerpt.com
949-588-7278
This document provides information about fitness components and principles for personal trainers to apply when designing workout programs for clients. It covers movements by joint, major muscles and bones of the body. It then discusses the FITT principle for setting goals and designing workouts, including frequency, intensity, time and type of exercise for different fitness levels. The document outlines components of a full workout, including warm up, cardiovascular training, resistance training and flexibility. It provides examples of different training programs and equipment that can be used.
This document discusses different models of periodization for training, including linear, block, concurrent, conjugate, and undulating models. It explains that periodization aims to maximize adaptations to training by systematically varying training variables like volume, intensity, and exercise selection over periods or cycles. This allows for periods of overloading and recovery to reduce injury risk while continually progressing an athlete. The document compares advantages and disadvantages of different models for different athlete abilities and sport types to help choose an appropriate periodization approach. It emphasizes that periodization strategies should evolve over time with advances in understanding physiology and the developing needs of individual athletes and sports.
Strength is the ability to exert force or overcome resistance. It can be categorized as maximal strength, explosive strength, or strength endurance. Maximal strength refers to the highest force produced in a single effort, while explosive strength involves producing force as fast as possible. Strength endurance is the ability to exert force against resistance while fatigued. Various training methods like weightlifting, interval training, or circuit training can be used to improve different types of strength. Muscle contractions can be isometric, which does not involve joint movement; or isotonic, which involves movement and can be concentric or eccentric.
Resisted exercise involves opposing mechanical or manual resistance to muscle action in order to strengthen muscles. As muscles contract against increasing resistance, they hypertrophy and gain power and endurance. Progressive resisted exercise (PRE) systematically increases weight over time to continually challenge muscles. PRE techniques like DeLorme-Watkins use repetitions with increasing percentages of 10 repetition maximum weight to improve strength, while Oxford technique decreases weight in small increments each set to enhance endurance. Resisted exercise strengthens muscles and increases blood flow, with benefits including restored muscle power and maintenance of strength.
Periodisation involves dividing an annual training plan into phases with specific goals. Each phase targets different attributes through periods of overload and recovery. The goal is to peak performance at designated competitions, usually 1-3 times per year, through individualized planning of macrocycles, mesocycles, and microcycles. Proper periodisation alternates between higher and lower intensity training to improve endurance performance while avoiding overtraining.
This document provides sample training sessions for hockey players during different phases of the season. In the preseason, the focus is on muscle endurance and speed endurance. Sessions include interval runs and agility drills. During the in-season, power, speed and agility are emphasized through hill sprints, ladders and medicine ball exercises. Near playoffs (in-season peak), the same components are targeted plus down hill sprints and larger step stair runs to improve speed.
1. The document discusses different types of training methods including continuous training, fartlek training, interval training, weight training, and circuit training.
2. It explains the principles of training such as specificity, progression, overload, reversibility, and tedium.
3. Key factors for an effective exercise program are outlined including having a goal, training method, applying training principles, and planning sessions.
This document discusses various concepts related to developing effective training programs, including:
- Targeting different muscle groups on different days can be effective for muscle mass but not optimal for performance. The best approach depends on one's goals.
- Training programs should include goals, methods, individual session plans, and progression over time. Progressive overload via increased intensity, duration, or volume over time is important.
- Periodization involves planned training sessions over months or years to develop specific fitness traits and achieve goals. Micro, meso, and macrocycles group sessions at different timescales.
- Programs can use linear, undulating, or other models to progressively manipulate volume and intensity over time in different ways to optimize
The document outlines a training program focusing on speed/velocity, passing skills, and muscular strength. For speed/velocity, it recommends sprints over 30 meters 3-4 times per week, with suicides as an overload exercise. For passing skills, it suggests drills like passing to targets 3-4 times per week, with a three-man weave as an overload drill. For strength, it recommends exercises like bench press for 1 hour, 3 times a week, with supersets as an overload method every 2-3 sessions. Variation, rest, and injury prevention are also discussed.
The document outlines a training program for a foundation level participant focusing on speed/velocity, passing skills, and muscular strength. For speed/velocity, it recommends sprints and suicides 3-4 times per week. For passing skills, it suggests drills like passing cones and three-man weaves 3-4 times weekly. For strength, it advises weight training 3 times weekly, starting at low intensity and progressing. The program emphasizes recovery between sessions and moderating high intensity overload exercises to prevent injury for a beginning participant. Variation in drills and exercises is important to target different muscle groups and skills.
This document discusses several principles of exercise and strength training, including specificity, overload, progression, and reversibility. It provides examples showing how these principles can be applied. Specificity states that the body adapts according to how it is exercised. Overload requires continually increasing the training stimulus for adaptations to occur. Progression involves building up technique and fitness over time through incremental steps. Reversibility means that adaptations are lost if training stops or decreases. The document also covers individualization, exercise order, and muscle balance in program design.
Here are the statements categorized under the appropriate training method headings:
Free Weights
c) Not for beginners
g) Injury due to poor technique
k) Needs a spotter
m) Top sportspeople use them
o) Easier to apply more weight
Machine Weights
d) Easy to work
h) Seats and belts make them safe
i) Can help after injury
j) Move only in the designed way
l) Use on your own
p) Always set up and ready to use
The document summarizes an 8-week training program for an athlete named Harry focusing on improving reaction time and footwork. Each week outlines the date, time, location, equipment, weather, coach's review, athlete's feedback, and assessment of progress for two sessions, one for each improvement priority. The coach saw steady improvement in reaction time but slower progress in footwork. By the final week the coach and athlete were pleased with the gains made over the full program.
This document summarizes a 4-week training program for improving reaction time and footwork. In week 3, the athlete showed improvement in reaction time drills. The coach noted progress and planned to make drills harder. For week 4, training moved indoors due to cold weather. The coach selected more challenging drills and the athlete provided positive feedback, feeling more challenged than in previous weeks. Overall, the athlete showed steady improvement and progress over the first half of the program.
This document outlines a 52-week macrocycle for a CrossFit athlete. It is divided into sections on needs analysis, annual training overview, the program, and exercise instructions.
The needs analysis section describes the attributes needed for CrossFit like being well-rounded in strength, power, endurance and skill. Testing procedures are outlined.
The annual training overview describes the objectives and phases for the off-season, pre-season and competition season. The off-season focuses on recovery, hypertrophy and strength gains. The pre-season increases weightlifting and conditioning.
The program section provides a glossary and outlines the specific workouts, exercises, intensities and volumes for the off-season, pre
This document discusses metabolic conditioning and provides considerations for planning sessions. It covers:
- Physiological adaptations from longer vs shorter high-intensity interval training sessions
- Tactics for central and peripheral adaptations including work-rest ratios and intensities
- Various considerations for planning sessions such as athlete needs, testing data, stage of season
- Methods for progressing or regressing intensity, volume, and rest during sessions
- Example session structures including intervals, circuits, small-sided games
- Using off-feet equipment for conditioning when running is not possible
- Two scenarios providing sample conditioning plans within time constraints
This document discusses various concepts related to developing effective training programs. It explains that while targeting different muscle groups each day can help build muscle mass, it is not optimal for performance goals. Effective training programs are periodized and include microcycles, mesocycles and macrocycles to progressively overload the body over time. Programs can follow linear, undulating or other periodization models and manipulate volume, intensity and other variables. Sets, reps and exertion levels should be tailored to the specific fitness traits or goals being targeted.
This document outlines sample postnatal exercise programs based on the FITT/PROS principles of exercise. It discusses the principles of progression, specificity, regularity, and overload and their importance in developing personalized aerobic, strength, and flexibility training programs. It then provides sample prescriptions for running, walking, yoga, stretching, and flexibility training that apply these principles for intensity, frequency, time, and type of exercise in a postnatal context. The conclusion reiterates that consistency and applying the FITT/PROS principles allows for effective fitness programming.
This document discusses fitness testing and exercise programming. It covers various training variables that can be manipulated in exercise routines including sets, repetitions, rest between sets, and load. It provides examples of how these variables might be set for beginner, intermediate, and advanced trainees based on goals like muscle endurance vs strength. A situation analysis example is given where trainees' routines for bicep curls must be designed based on their experience levels. Performance standards and objectives covered include accurately administering appropriate exercise programs based on fitness goals and defining/discussing training variables.
Football Training: Speed Testing and Training Considerationsrbauerpt
Football Speed Considerations
Energy systems
Testing considerations
Periodization
Dynamic Warm-up
Speed training
Sprint techniques
Specific-conditioning
Presented by Randy Bauer
Bauer Physical Therapy
Laguna Hills, CA
www.bauerpt.com
949-588-7278
This document provides information about fitness components and principles for personal trainers to apply when designing workout programs for clients. It covers movements by joint, major muscles and bones of the body. It then discusses the FITT principle for setting goals and designing workouts, including frequency, intensity, time and type of exercise for different fitness levels. The document outlines components of a full workout, including warm up, cardiovascular training, resistance training and flexibility. It provides examples of different training programs and equipment that can be used.
This document discusses different models of periodization for training, including linear, block, concurrent, conjugate, and undulating models. It explains that periodization aims to maximize adaptations to training by systematically varying training variables like volume, intensity, and exercise selection over periods or cycles. This allows for periods of overloading and recovery to reduce injury risk while continually progressing an athlete. The document compares advantages and disadvantages of different models for different athlete abilities and sport types to help choose an appropriate periodization approach. It emphasizes that periodization strategies should evolve over time with advances in understanding physiology and the developing needs of individual athletes and sports.
Strength is the ability to exert force or overcome resistance. It can be categorized as maximal strength, explosive strength, or strength endurance. Maximal strength refers to the highest force produced in a single effort, while explosive strength involves producing force as fast as possible. Strength endurance is the ability to exert force against resistance while fatigued. Various training methods like weightlifting, interval training, or circuit training can be used to improve different types of strength. Muscle contractions can be isometric, which does not involve joint movement; or isotonic, which involves movement and can be concentric or eccentric.
Resisted exercise involves opposing mechanical or manual resistance to muscle action in order to strengthen muscles. As muscles contract against increasing resistance, they hypertrophy and gain power and endurance. Progressive resisted exercise (PRE) systematically increases weight over time to continually challenge muscles. PRE techniques like DeLorme-Watkins use repetitions with increasing percentages of 10 repetition maximum weight to improve strength, while Oxford technique decreases weight in small increments each set to enhance endurance. Resisted exercise strengthens muscles and increases blood flow, with benefits including restored muscle power and maintenance of strength.
Periodisation involves dividing an annual training plan into phases with specific goals. Each phase targets different attributes through periods of overload and recovery. The goal is to peak performance at designated competitions, usually 1-3 times per year, through individualized planning of macrocycles, mesocycles, and microcycles. Proper periodisation alternates between higher and lower intensity training to improve endurance performance while avoiding overtraining.
This document provides sample training sessions for hockey players during different phases of the season. In the preseason, the focus is on muscle endurance and speed endurance. Sessions include interval runs and agility drills. During the in-season, power, speed and agility are emphasized through hill sprints, ladders and medicine ball exercises. Near playoffs (in-season peak), the same components are targeted plus down hill sprints and larger step stair runs to improve speed.
1. The document discusses different types of training methods including continuous training, fartlek training, interval training, weight training, and circuit training.
2. It explains the principles of training such as specificity, progression, overload, reversibility, and tedium.
3. Key factors for an effective exercise program are outlined including having a goal, training method, applying training principles, and planning sessions.
This document discusses various concepts related to developing effective training programs, including:
- Targeting different muscle groups on different days can be effective for muscle mass but not optimal for performance. The best approach depends on one's goals.
- Training programs should include goals, methods, individual session plans, and progression over time. Progressive overload via increased intensity, duration, or volume over time is important.
- Periodization involves planned training sessions over months or years to develop specific fitness traits and achieve goals. Micro, meso, and macrocycles group sessions at different timescales.
- Programs can use linear, undulating, or other models to progressively manipulate volume and intensity over time in different ways to optimize
The document outlines a training program focusing on speed/velocity, passing skills, and muscular strength. For speed/velocity, it recommends sprints over 30 meters 3-4 times per week, with suicides as an overload exercise. For passing skills, it suggests drills like passing to targets 3-4 times per week, with a three-man weave as an overload drill. For strength, it recommends exercises like bench press for 1 hour, 3 times a week, with supersets as an overload method every 2-3 sessions. Variation, rest, and injury prevention are also discussed.
The document outlines a training program for a foundation level participant focusing on speed/velocity, passing skills, and muscular strength. For speed/velocity, it recommends sprints and suicides 3-4 times per week. For passing skills, it suggests drills like passing cones and three-man weaves 3-4 times weekly. For strength, it advises weight training 3 times weekly, starting at low intensity and progressing. The program emphasizes recovery between sessions and moderating high intensity overload exercises to prevent injury for a beginning participant. Variation in drills and exercises is important to target different muscle groups and skills.
This document discusses several principles of exercise and strength training, including specificity, overload, progression, and reversibility. It provides examples showing how these principles can be applied. Specificity states that the body adapts according to how it is exercised. Overload requires continually increasing the training stimulus for adaptations to occur. Progression involves building up technique and fitness over time through incremental steps. Reversibility means that adaptations are lost if training stops or decreases. The document also covers individualization, exercise order, and muscle balance in program design.
Here are the statements categorized under the appropriate training method headings:
Free Weights
c) Not for beginners
g) Injury due to poor technique
k) Needs a spotter
m) Top sportspeople use them
o) Easier to apply more weight
Machine Weights
d) Easy to work
h) Seats and belts make them safe
i) Can help after injury
j) Move only in the designed way
l) Use on your own
p) Always set up and ready to use
The document summarizes an 8-week training program for an athlete named Harry focusing on improving reaction time and footwork. Each week outlines the date, time, location, equipment, weather, coach's review, athlete's feedback, and assessment of progress for two sessions, one for each improvement priority. The coach saw steady improvement in reaction time but slower progress in footwork. By the final week the coach and athlete were pleased with the gains made over the full program.
This document summarizes a 4-week training program for improving reaction time and footwork. In week 3, the athlete showed improvement in reaction time drills. The coach noted progress and planned to make drills harder. For week 4, training moved indoors due to cold weather. The coach selected more challenging drills and the athlete provided positive feedback, feeling more challenged than in previous weeks. Overall, the athlete showed steady improvement and progress over the first half of the program.
This document outlines a training plan for a football player named Harry to improve two priority areas identified from testing - reaction time and footwork. It provides the testing results and ratings for each trait tested, and identifies reaction time and footwork as the two targets for an eight week training plan. The targets are described specifically, and how they will be measured and the timeline for testing, training, and retesting is outlined. The document also justifies why each target is important and the performance benefits for both Harry and his team.
The document contains details of an 8-week training program to improve a soccer player's reaction time and footwork. In week 8, final testing was conducted. For reaction time, the player's best time dropped from 25.39 seconds to 23.22 seconds, showing improvement. For footwork, the player's best time on the star test was 8.47 seconds, placing him in the advanced category, though footwork proved more difficult to improve. Overall, the training program was successful in enhancing the player's reaction time, though footwork progress was more modest.
The document summarizes a 4-week training program to improve a football player's reaction time and footwork. At the mid-point, tests show progress in reaction time but less progress in footwork. To better progress footwork in the final 4 weeks, the coach plans to increase the intensity, frequency, and time of footwork drills to provide more challenge. The coach will also seek feedback to further adapt the sessions for maximum improvement.
This document outlines a training plan for a football player named Harry to improve two priority areas identified from testing - reaction time and footwork. It provides the testing results and ratings for each trait tested, and identifies reaction time and footwork as the two targets for an eight week training plan. The targets are described specifically, and how they will be measured and the timeline for testing, training, and retesting is outlined. The document also justifies why each target is important and how improving in these areas will benefit both Harry's individual performance and ability, as well as his team's performance.
The document contains coaching logs that summarize observations of a football player named Harry Russell. It discusses observing Harry's training sessions to analyze his strengths as a striker, but some training had to be watched online which could impact the analysis. It also describes meetings with Harry and his coach Dave to discuss Harry's skills and traits as a player, but finding time for the meetings was difficult due to their school and work commitments. Going forward, it suggests watching Harry in actual games, having a second observer take notes, and improving knowledge of traits for strikers.
The document discusses the performance strengths and areas for improvement of a soccer player named Harry. It analyzes 4 strengths - accuracy, body composition, teamwork, and speed. It also discusses 4 areas for development - control of anxiety, confidence, reaction time, and footwork. For each strength and development area, it provides details on why that trait is important for a striker position and how Harry rated or demonstrated ability in that area.
The document contains coaching logs that summarize observations of a football player named Harry Russell. It discusses observing Harry's training sessions to analyze his strengths as a striker, but some training had to be watched online which could impact the analysis. It also describes meetings with Harry and his coach Dave to discuss Harry's skills and traits as a player, but finding time for the meetings was difficult due to their school and work commitments. Going forward, it suggests watching Harry in actual games, having a second observer take notes, and improving knowledge of traits for strikers.
The document discusses the performance strengths and areas for improvement of a soccer player named Harry. It analyzes 4 strengths - accuracy, body composition, teamwork, and speed. It also discusses 4 areas for development - control of anxiety, confidence, reaction time, and footwork. For each strength and development area, it provides details on why that trait is important for a striker position and how Harry rated or demonstrated ability in that area.
1. 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
Re-testandre-profile
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
(Frequency, Intensity
and Time): 20 seconds
a time to be repeated
three time at 60%.
Progressive
(Frequency, Intensity
and Time): 1 minute at
a time repeated twice
at 65%
Progressive
(Frequency, Intensity
and Time): Repeat
course twice at 60%.
Progressive
(Frequency, Intensity
and Time): 15 seconds
a time to be repeated
five times at 65%.
Progressive
(Frequency, Intensity
and Time): 45 seconds
at a time to be
repeated twice at 60%.
Progressive
(Frequency, Intensity
and Time): Repeat the
course four times at
65%.
Progressive
(Frequency, Intensity
and Time): 2 minutes
repeat once at 65%.
Overload (Frequency,
Intensity and Time): 40
seconds at a time to be
repeated twice at 55%.
Overload (Frequency,
Intensity and Time):30
seconds a time to be
repeated three times
at 60%.
Overload (Frequency,
Intensity and Time): 1
minute at a time
repeated three times
at 65%.
Overload (Frequency,
Intensity and Time):
Repeat course twice at
65%.
Overload (Frequency,
Intensity and Time):30
seconds at a time
repeated four times at
65%.
Overload (Frequency,
Intensity and Time):1
minute at a time to be
repeated twice at 60%.
Overload (Frequency,
Intensity and Time):
Repeat the course four
times at 70%.
Overload (Frequency,
Intensity and Time):2
minutes repeated
once at 70%.
Reversibility
(Frequency, Intensity
and Time): Training
twice a week and
college.
Reversibility
(Frequency, Intensity
and Time): Training
twice a week and
college.
Reversibility
(Frequency, Intensity
and Time): Training
twice a week and
college.
Reversibility
(Frequency, Intensity
and Time): Training
twice a week and
college.
Reversibility
(Frequency, Intensity
and Time): Training
twice a week and
college.
Reversibility
(Frequency, Intensity
and Time): Training
twice a week and
college.
Reversibility
(Frequency, Intensity
and Time): Training
twice a week and
college.
Reversibility
(Frequency, Intensity
and Time): Training
twice a week and
college.
Moderation
(Frequency, Intensity
and Time): Mesocycle
Moderation
(Frequency, Intensity
and Time): Mesocycle
Moderation
(Frequency, Intensity
and Time): Mesocycle
Moderation
(Frequency, Intensity
and Time): Mesocycle
Moderation
(Frequency, Intensity
and Time): Mesocycle
Moderation
(Frequency, Intensity
and Time): Mesocycle
Moderation
(Frequency, Intensity
and Time): Mesocycle
Moderation
(Frequency, Intensity
and Time): Mesocycle
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
Re-testandre-profile
Progressive
(Frequency, Intensity
and Time): Make five
shots on target repeat
once at 70%.
Progressive
(Frequency, Intensity
and Time): 1 minute a
time to be repeated
three times at 65%.
Progressive
(Frequency, Intensity
and Time): Make ten
shots on target repeat
once at 70%.
Progressive
(Frequency, Intensity
and Time): 1 minute a
time to be repeated 5
times at 65%.
Progressive
(Frequency, Intensity
and Time): Repeat
with partner twice
(1minute) at 70%.
Progressive
(Frequency, Intensity
and Time): Complete 5
explosive starts twice
with a 30 second
break at 70%.
Progressive
(Frequency, Intensity
and Time): Repeat
with partner three
times (1 minute) at
75%.
Progressive
(Frequency, Intensity
and Time): Complete
10 explosive starts
with a 30 second
break and then
complete another 5 at
70%.
Overload (Frequency,
Intensity and Time):
Make ten shots on
Overload (Frequency,
Intensity and Time):1
minute to be repeated
Overload (Frequency,
Intensity and Time):
Make ten shots on
Overload (Frequency,
Intensity and Time):1
minute, repeated 5
Overload (Frequency,
Intensity and Time)
repeat with partner
Overload (Frequency,
Intensity and Time):8
explosive starts (30
Overload (Frequency,
Intensity and Time)
Repeat with partner
Overload (Frequency,
Intensity and Time):10
explosive starts, 25
2. 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
(Frequency, Intensity
and Time): Training
twice a week and
college.
Reversibility
(Frequency, Intensity
and Time): Training
twice a week and
college.
Reversibility
(Frequency, Intensity
and Time): Training
twice a week and
college.
Reversibility
(Frequency, Intensity
and Time): Training
twice a week and
college.
Reversibility
(Frequency, Intensity
and Time): Training
twice a week and
college.
Reversibility
(Frequency, Intensity
and Time): Training
twice a week and
college.
Reversibility
(Frequency, Intensity
and Time): Training
twice a week and
college.
Reversibility
(Frequency, Intensity
and Time): Training
twice a week and
college.
Moderation
(Frequency, Intensity
and Time): Mesocycle
Moderation
(Frequency, Intensity
and Time): Mesocycle
Moderation
(Frequency, Intensity
and Time): Mesocycle
Moderation
(Frequency, Intensity
and Time): Mesocycle
Moderation
(Frequency, Intensity
and Time): Mesocycle
Moderation
(Frequency, Intensity
and Time): Mesocycle
Moderation
(Frequency, Intensity
and Time): Mesocycle
Moderation
(Frequency, Intensity
and Time): Mesocycle
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.
Contingency: If this is
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.
Contingency: If this is
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.