ASSIGNMENT 3- Millie Nowell
PLANNING A FITNESS PROGRAMME FOR A SPORTS PERFORMER
INTRODUCTION
As an assistant coach at Bodmin Leisure centre, I am going to be training
a figure skater, Taisiia, who competes for the nationals. My aim is to plan a
fitness programme for her so she can meet the goals and aims that have
been set.
COLLECTING PERSONAL INFORMATION
Personal Goals
Personal goals should be set at different levels throughout the training
programme to motivate the athlete. Achieving goals boosts confidence
and keeps skaters keen to carry on improving.To make work more
manageable and less overwhelming for the athlete, short, medium and
long terms goals can be made.
Short terms goals should be set over a short period of time, this can range
from one day to a month and should be a realistic, achievable goal. By
completing these, the skater will have a drive to continue working hard
and will be more confident they are doing what will give them the best
results at that current time. For example, a short-term goal could be as
simple as not missing a training session for a month.
Medium term goals should give progressive support toward an
achievement such as the final long-term goal. For a figure skater, their
medium term goal could be to focus on their balance and get enough
sleep to do so, meaning they will not be as fatigued and over time will be
more capable of staying upright on the ice.
Long-term goals should be something that the athlete will aim to achieve
in the long run/ by the end of their training programme. When working
with my athlete to set a goal, I should ensure it is still realistic to complete
in the time given so the athlete knows they have worked hard enough. For
example, improving their balance on the ice etc enough to be able to
complete a step sequence with no mistakes.
Aims
Aims are a great way of motivation for the athlete in order for them to
stay committed to work harder. These help to break down the targets and
make them seem more achievable.
PRINCIPLES OF TRAINING C.P4
Specificity
, To ensure a good training programme is made, you need to plan it around
the needs of the sport (specific muscle groups, components of fitness and
sporting actions) and the individual (specific targets). For example, a pole
vaulter will focus their training on speed and power alongside a
considerable amount of technical training. For the athlete I’m training,
there needs to a level of specificity to match the programme being
performed and the range of components of fitness that are required (such
as flexibility and balance). For example, my athlete will require a high
level of agility as it helps tremendously with executing different jumps,
spins, and footwork sequences with precision and fluidity. Plyometric
training such as plyometric box drills (exercises that involve jumping on
and off a box to improve explosive power) would be specific to this. The
way the boxes are jumped on could also be changed to further improve
my athletes agility, depending on which specific jumps taisiia is training.
On the other hand, endurance training should focus on maintaining
energy levels throughout a routine rather than general long-distance
running, which may not link as directly to skating performance.
Progressive Overload
Training needs to be demanding enough to cause the body to adapt.
Without correct levels of overload, training gains will level off (plateau).
Poor performances may result from too little progression or too much
excessive overload can lead to injury. When I create the training
programme for my athlete, I must consider the FITT principles (frequency,
intensity, time, type) as well as my athletes heart rate. This will ensure
taisiias progress is tracked frequently, so I can refer to it and alter the
programme to result in maximal performance without leading to excessive
overload. Depending on the time that training is taking place the intensity
should be varied. For example, in pre/post season the intensity should be
medium intensity so my athlete wont get too exhausted or train to hard,
whereas during the season levels of intensity should be increased as
improvement should be made and maintained ready for performance. This
is effective so taisiia can maximise her training potential without getting
too tired.
FITT
Proper overload can be achieved by gradually adjusting the FITT principle:
Frequency- number of sessions a week
Intensity- how difficulty the training session is
Time- total time of the session
Type- type of training (avoid boredom)
PLANNING A FITNESS PROGRAMME FOR A SPORTS PERFORMER
INTRODUCTION
As an assistant coach at Bodmin Leisure centre, I am going to be training
a figure skater, Taisiia, who competes for the nationals. My aim is to plan a
fitness programme for her so she can meet the goals and aims that have
been set.
COLLECTING PERSONAL INFORMATION
Personal Goals
Personal goals should be set at different levels throughout the training
programme to motivate the athlete. Achieving goals boosts confidence
and keeps skaters keen to carry on improving.To make work more
manageable and less overwhelming for the athlete, short, medium and
long terms goals can be made.
Short terms goals should be set over a short period of time, this can range
from one day to a month and should be a realistic, achievable goal. By
completing these, the skater will have a drive to continue working hard
and will be more confident they are doing what will give them the best
results at that current time. For example, a short-term goal could be as
simple as not missing a training session for a month.
Medium term goals should give progressive support toward an
achievement such as the final long-term goal. For a figure skater, their
medium term goal could be to focus on their balance and get enough
sleep to do so, meaning they will not be as fatigued and over time will be
more capable of staying upright on the ice.
Long-term goals should be something that the athlete will aim to achieve
in the long run/ by the end of their training programme. When working
with my athlete to set a goal, I should ensure it is still realistic to complete
in the time given so the athlete knows they have worked hard enough. For
example, improving their balance on the ice etc enough to be able to
complete a step sequence with no mistakes.
Aims
Aims are a great way of motivation for the athlete in order for them to
stay committed to work harder. These help to break down the targets and
make them seem more achievable.
PRINCIPLES OF TRAINING C.P4
Specificity
, To ensure a good training programme is made, you need to plan it around
the needs of the sport (specific muscle groups, components of fitness and
sporting actions) and the individual (specific targets). For example, a pole
vaulter will focus their training on speed and power alongside a
considerable amount of technical training. For the athlete I’m training,
there needs to a level of specificity to match the programme being
performed and the range of components of fitness that are required (such
as flexibility and balance). For example, my athlete will require a high
level of agility as it helps tremendously with executing different jumps,
spins, and footwork sequences with precision and fluidity. Plyometric
training such as plyometric box drills (exercises that involve jumping on
and off a box to improve explosive power) would be specific to this. The
way the boxes are jumped on could also be changed to further improve
my athletes agility, depending on which specific jumps taisiia is training.
On the other hand, endurance training should focus on maintaining
energy levels throughout a routine rather than general long-distance
running, which may not link as directly to skating performance.
Progressive Overload
Training needs to be demanding enough to cause the body to adapt.
Without correct levels of overload, training gains will level off (plateau).
Poor performances may result from too little progression or too much
excessive overload can lead to injury. When I create the training
programme for my athlete, I must consider the FITT principles (frequency,
intensity, time, type) as well as my athletes heart rate. This will ensure
taisiias progress is tracked frequently, so I can refer to it and alter the
programme to result in maximal performance without leading to excessive
overload. Depending on the time that training is taking place the intensity
should be varied. For example, in pre/post season the intensity should be
medium intensity so my athlete wont get too exhausted or train to hard,
whereas during the season levels of intensity should be increased as
improvement should be made and maintained ready for performance. This
is effective so taisiia can maximise her training potential without getting
too tired.
FITT
Proper overload can be achieved by gradually adjusting the FITT principle:
Frequency- number of sessions a week
Intensity- how difficulty the training session is
Time- total time of the session
Type- type of training (avoid boredom)
