This document summarizes an 8-week training program to improve an athlete's power and speed. In week 5, weight was added to jumping exercises, which the athlete found more difficult but saw improvements. For speed work, resistance was used to improve acceleration. By week 8, the athlete had increased their vertical jump height with weight and reduced their 35m sprint time, showing progress in both power and speed. Final testing showed an above average vertical jump and average 35m sprint time.

1. Unit 27 Task 3
Week 5-8

2. Week 5/8
Improvement Priority 1: Improvement Priority 2:
Date: 16/02/15 Date: 16/02/15
Time: 11:00am – 12:00pm Time: 12:00pm – 1:00pm
Venue: Long room Venue: Worthing college long room
Equipment: Jump boxes and weights Equipment: Stopwatch, cones, prawler
Weather: Inside so N/A Weather: Inside so N/A
Coaches Review: This week we added weight to the jumps and ben seemed to
be okay with it, although he admitted that it was harder.
Coaches Review: Good this week, looking to increase bens acceleration by using
a resistance.
Athlete Feedback
/ Questions:
He asked why we added weight. And said that it was harder.
He also said that he is starting to feel more powerful.
Athlete Feedback
/ Questions:
He enjoyed the change of exercise and thinks it’s a good idea
to do it.
Is Progress As
Expected?
If No Describe:
Yes it is as he has shown progress in his recent test that
indicate he is improving.
Is Progress As
Expected?
If No Describe:
Yes it is as he has shown progress in his recent test that
indicated he is improving.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
Yes they are as I am looking to keep increasing the height and
weight of his jumps.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
Yes as he is working hard and is now focusing on acceleration.
Was Contingency
Needed?
If Yes Describe:
No. Was Contingency
Needed?
If Yes Describe:
No.

3. Week 6/8
Improvement Priority 1: Improvement Priority 2:
Date: 23/02/15 Date: 23/02/15
Time: 11:00am – 12:00pm Time: 12:00pm – 1:00pm
Venue: Long room Venue: Worthing college long room
Equipment: Jump boxes and weights Equipment: Stop watch, cones, Prawler
Weather: Inside so N/A Weather: Inside so N/A
Coaches Review: Today was very good, ben was able to jump higher this week
with the weight than last week. He seems to be enjoying the
sessions.
Coaches Review: This was another good session this week with ben working
really hard to improve his acceleration. I think he is improving
still.
Athlete Feedback
/ Questions:
He said that he feels more powerful but admitted jumping
with weight is harder.
Athlete Feedback
/ Questions:
He said he enjoyed doing the acceleration work again as he
sees it as an area to improve and so he's happy that we
worked on it again this week.
Is Progress As
Expected?
If No Describe:
Yes it is, bens power is increasing as he is jumping with the
weight to quite a good height.
Is Progress As
Expected?
If No Describe:
Yes as he is getting quicker over the 15 meters.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
Yes as the height of the jump will be increased and if he can
do that then more weight will be added.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
Yes as next week the distance is back to 35 meters.
Was Contingency
Needed?
If Yes Describe:
No. Was Contingency
Needed?
If Yes Describe:
No.

4. Week 7/8
Improvement Priority 1: Improvement Priority 2:
Date: 02/03/15 Date: 02/03/15
Time: 11:00am – 12:00pm Time: 12:00pm – 1:00pm
Venue: Long room Venue: Worthing college courts
Equipment: Jump boxes and weights Equipment: Stop watch, cones.
Weather: Inside so N/A Weather: Overcast
Coaches Review: Again ben looked powerful this week, he is jumping higher
with the weight and is making real progress
Coaches Review: Ben was good over 35 meters today and it looked like the
acceleration training has paid off as he looked quick off the
start.
Athlete Feedback
/ Questions:
He feels good and more powerful in games and training Athlete Feedback
/ Questions:
Ben was pleased with his times and his acceleration this week.
He also enjoyed being on the courts because he previously he
had been on mud at the rugby club
Is Progress As
Expected?
If No Describe:
Yes he is developing more from when he started the plan Is Progress As
Expected?
If No Describe:
Yes as he is becoming quicker
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
Yes as we can increase the height of the jump and the weight
if needed
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
Yes as he will be continuing to run 35 meters at top speed.
Was Contingency
Needed?
If Yes Describe:
No Was Contingency
Needed?
If Yes Describe:
No

5. Week 8/8
Improvement Priority 1: Improvement Priority 2:
Date: 09/03/15 Date: 12/03/15
Time: 11:00am – 12:00pm Time: 12:00pm – 1:00pm
Venue: Long room Venue: Worthing college courts
Equipment: Jump boxes and weights Equipment: Stop watch, cones.
Weather: Inside so N/A Weather: Sunny
Coaches Review: This was our final week and ben was still working at a high
standard, this week we did box jumps with weight again with
ben showing his development from the first week
Coaches Review: This week we continued with 35 meter sprints and they went
well again. He is happy with the progress that he’s made.
Athlete Feedback
/ Questions:
He was sad training was coming to an end but said that he felt
it had been beneficial.
Athlete Feedback
/ Questions:
Again was sad it had come to an end but felt it had been
beneficial and thanked me for training him
Is Progress As
Expected?
If No Describe:
Yes as his jump height has increased with weight Is Progress As
Expected?
If No Describe:
Yes as his acceleration and times have improved.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
There are no more weeks to train. Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
There are no more weeks to train.
Was Contingency
Needed?
If Yes Describe:
no Was Contingency
Needed?
If Yes Describe:
no

6. Week 8 Final Testing Excellence Trait – Weakness 1/2
Trait: Power
Test Name: Vertical jump/sargent jump test
Standardised
Test:
Yes Normative Data: Yes
http://www.topends
ports.com/testing/no
rms/vertical-
jump.htm
If Not A
Standardised
Test Detail
Method Here:
Test Result 1: 19inches Test Result 1 Rating: Average
Test Result 2: 20inches Test Result 2 Rating: Above average
Test Result 3: 22inches Test Result 3 Rating: Above average
Best Result: 22inches
Best Result
Rating:
Above average

7. Week 8 Final Testing Excellence Trait – Weakness 2/2
Trait: Speed
Test Name: 35 meter sprint
Standardised
Test:
Yes Normative Data: Yes
If Not A
Standardised
Test Detail
Method Here:
Test Result 1: 5:18 Test Result 1 Rating: Average
Test Result 2: 5:20 Test Result 2 Rating: Average
Test Result 3: 5:19 Test Result 3 Rating: Average
Best Result: 5:18
Best Result
Rating:
Average