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Analysing data

-after collecting data you need to analyse results to identify your strengths and weaknesses
-while maintaining your strengths you should also be taking your weaknesses to the next stage of the cycle of analysis
-once development needs have been established, a PDP (personal development plan) should be built


How to build a PDP

-identify approaches appropriate to your weakness
-set sessions at the correct duration and intensities
-plan how frequently you will train in one weak (how much are you capable of doing)
-set realistic short, medium or long term goals (based on weaknesses)


Why set goals

-to increase motivation levels
-give 100% in every session
-to provide each session with a focus
-you and your peers know what to feedback on after each session
-to aid monitoring process
-allows you to see if the PDP is working based on if you are achieving your goals


Goals help to

-show success
-monitor progress
-plan/ adapt training
-provide focus
-get motivation


What are long term goals

What you would like to achieve by the end of your development plan
-could involve using your baseline result to set a realistic goal
A certain outcome you’d like to achieve in a certain sporting situation


Example of long term goals:

-lowering your concentration score in your concentration questionnaire from 29 to 20
-if each time you go to do a barani in gymnastics you slow down when getting to the trampette then you should look at improving this and continue running at the same pace by the end of your PDP


What are short term goals

What you’d like to achieve by the end of the session
-should be monitored at the end of each session
-gradually help you achieve your long term goals
-each short term goal should be based on developing different parts of your long term goal


Examples of sort term goals:

-if a long term goal is to land a barani on my feet then a short term goal could be “do round-offs onto the mat with as little use of hands as possible”
-if a long term goal is lower my concentration score from 29 to 20 them a short term goal could be “try to not get distracted by my friends”


What are SMART targets

S-specific-to the weakness in your performance
M-measurable-by comparing a start and finishing point
A-achievable-must not be too easy or too hard to achieve
R-recorded-consider how progress is recorded throughout training
T-time-give adequate but not too much time to achieve your target


Why do SMART targets help to successfully set goals: specific

Having a specific goal gives your PDP a clear focus, allowing you to select approaches relevant to your weakness


Why do SMART targets help to successfully set goals: measurable

Making your goal measurable by including a figure will make if easier to see if you have reached that goal


Why do SMART targets help to successfully set goals: achievable

Making your goal achievable will keep your motivation up and not disappoint you


Why do SMART targets help to successfully set goals: recorded

Recording your progress allows you to see if the PDP is working for you so you can see if you are improving or not, it also means that if you make another PDP for something different in the future, you can base if of your other ones if they worked


Why do SMART targets help to successfully set goals: time

Placing an end date on your goal will boost your mental toughness when you are struggling in a session, as you know you need to reach your goal in a certain timescale


What are the principals of training

A set of guidelines that help you when trying to develop any component of fitness in the physical factor
-using the acronym SPORT


What does SPORT stand for



What is specificity

Specific to your performance levels and activity
-if your weakness is upper body strength then it would include exercises such as, pull ups or dips


What is progression

Gradually more challenging to ensure you don’t hit a plateau
-if you are developing your CRE and find 20mins of continuous training too easy, the next session it should be harder.


What is overload

How you can make sessions tougher, referring to fit


What is reversibility

Being aware that if you stop training due to injury, illness, boredom, etc your gains will reverse and you will gradually return to your starting ability
-when returning, take this into account and set up your sessions at the appropriate level to build you back up


What is tedium

Including variety to ensure you don’t get bored and lose motivation
-to overcome the boredom you should include a range of different approaches/ exercises that remain appropriate to you