Key planning information Flashcards
(38 cards)
What do you do to identify your strengths and weaknesses?
Having collected data, you need to analyse your results to identify your strengths and weaknesses.
Although you want to maintain your strengths, you are primarily concerned with taking your weaknesses on to the next stage of the cycle of analysis.
When you know your performance levels in a factor, you can start to build your development plan.
What could you do in relation to your planning?
- Identify approaches appropriate to your weakness.
- Set sessions at the correct duration and intensities.
- Plan how frequently you will train in week one.
- Set realistic short, medium and long-term goals.
Why do we set goals?
- to increase motivation levels - give 100% in every session and improve.
- to provide each session with a focus - your partner knows what to feedback on during each session.
- to aid monitoring processes - allows you see if the programme is working based on if you are achieving each short-term goal
- plan/adapt training
What are long-term goals and what do they involve?
A long-term goal is what you would like to achieve by the end of your development plan.
It could involve using your baseline result to set a realistic goal.
Alternatively, the long-term goal could relate to a certain outcome you want to achieve in a certain sporting situation. This would again tie in with your data collection results.
What is a short-term goal?
A short-term goal refers to what you would like to achieve by the end of a session.
Each short-term goal should be monitored at the end of each session. They should then gradually provide a path towards the achievement of the long-term goal as the development plan evolves.
(Each short-term goal should relate to your levels in a factor as well as the long-term goal.)
What are SMART goals?
It is important to make sure that your goals are useful. They need to be clear and achieveable for you. A good way to do this is to make sure your goals are SMART:
- Specific - is your goal specific to your weakness? Does your goal provide a specific situation you want to achieve your goal in?
- Measurable - is it easy to measure if you have achieved your goal? Does it make use of figures that allow for ease of comparisons?
- Adjustable - are you remembering that you may need to change your goal at some point as a consequence of injury, illness and/or progress?
- Realistic - is your goal challenging but not too over-reaching? Does it make use of data collection results or past performances in recent training sessions?
- Timely - does your goal provide an end date that you want to achieve this by?
What does having a specific goal do?
Having a specific goal gives your development plan a clear focus: your weakness. This can lead to you selecting approaches that are relevant to your area of development.
What does making your goal measurable do?
Making your goal measurable by including a figure will make it easier to see if you have reached that goal.
What does adjusting goals do?
Reminding yourself to adjust your goals to account for any injury or illness that may occur will ensure your goal remains achievable to your ability levels.
What does having a realistically challenging goal do?
Having a goal that is realistically challenging will give you a motivation boost. You will work even harder and do more after training to help you get to the next level.
How does time effect goal setting?
acing 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 by a certain time. This can lead to you persevering and pushing through in order to avoid hitting a plateau.
What are principles of training?
the principles of training are a set of guidelines that help you when trying to develop any component of fitness from the physical factor. The principles of training can be embedded by following the SPORT acronym.
What does SPORT mean?
- Specificity
- Progression
- Overload
- Reversibility
- Tedium
What is meant by Specificity? (SPORT)
Your development plan needs to be specific to your performance levels and activity.
What is Progression? (SPORT)
Your development plan needs to become gradually more challenging in line with your development. This will ensure you do not hit a plateau.
What is Overload? (SPORT)
This principle complements progression and shows how you can make sessions tougher by referring to FIT: you should, where necessary, increase the:
-frequency
-and/or intensity
-and/or time
What is meant by Reversibility? (SPORT)
You need to be aware that should you stop training due to injury, illness or boredom, your gains will reverse and you will gradually return to your starting ability.
(When returning, take this into account and set your sessions at the appropriate level to build you back up.)
What is meant by Tedium? (SPORT)
Your development plan must include variety to ensure you do not get bored and lose motivation.
(To overcome this, you should include a range of different approaches/exercises that remain specific to you.)
What are the principles of effective practice?
The principles of effective practice also help you create and implement a development plan.
These principles are guidelines geared towards skilled development. They follow the acronym VPSMARTER.
What is meant by VPSMARTER?
- Variety
- Progression
- Specific
- Measurable
- Achievable
- Realistic
- Time
- Exciting
- Recorded
What is meant by Variety? (VPSMARTER)
You should include a range of different approaches in your training programme.
This will ensure that you remain motivated, which can lead to you giving 100% in every session and improving.
What is meant by Progression? (VPSMARTER)
It is important that sessions are progressed as the programme goes on.
This will ensure you are suitably challenged in each session, meaning your skill development will continue to improve and you will avoid hitting a plateau.
Sessions can be progressed by:
-introducing opposition
increasing the level of opposition
performing the skill over a longer period of time
increasing the accuracy demands of the skill
What is meant by Specific? (VPSMARTER)
Approaches selected must complement the stage of learning a performer is at.
It would be unwise for a novice performer to try and develop their performance of the overhead clear whilst under pressure from opponents in a pressure drill or conditioned game.
What is meant by Measurable? (VPSMARTER)
Each session should have a goal.
These goals should contain figures so it is easy to identify whether they have been achieved. They should be progressed in the following session to ensure progression continues.
