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PDHPE - IMPROVING PERFORMANCE "What are the Planning Considerations…
PDHPE - IMPROVING PERFORMANCE
"What are the Planning Considerations for Improving Performance?"
Initial Planning Considerations
Performance and Fitness needs:
Should be specific to both the sport and the individual. Training session broken down into various components that require development. These become the main focuses.
Eg. In netball, the shooters may need to focus of their accuracy of shots, whilst mid courters may need to focus on speed and agility or the entire team may have different fitness goals based on their positions --> the training sessions needs to cater for each individual need.
Schedule of Events/ Competitions
: Creation of the calendar schedule and planning trainings it is important to consider the timing of events or competitions. This allows coaches and athletes to plan and time their tapering and their peak.
Climate and Season
: Many sports are played in specific seasons. This determines the climate that athletes will have to perform in. This allows training to be specific to the competition allowing athletes to train in similar or the same climatic conditions.
Eg
. In Australia Football and Netball competition season is in winter, whilst Cricket is played in summer.
Planning a Training Year (Periodisation)
Phases of a competition
Off-season
: Mental and physical recovery, active rest, generally around 2 weeks before elite athletes begin training again, to avoid reversibility.
Pre-season
: 6-12 weeks, aims to improve general body fitness, mental and physical preparation for upcoming season.
In-season
: Time depends on the duration of the season/ the type of sport, aims to maintain fitness levels but primary focus is on skill development, strategies and tactics.
Sub-phases
Macrocycle
: The longest training period in periodisation, typically represents a full year or season, the long-term training plan / the big idea.
Microcycle
: The shortest period of periodisation, generally lasts for a week to a month, outlines specific training sessions/ recovery days and individual focuses for each day, the building blocks for a macrocycle.
Peaking
: Ensuring optimal performance at the perfect time, generally during a competition/ event, includes having an excellent state of health, faster recovery, increased self-confidence and mental wellbeing.
Tapering
: A period of reduced training/ rest around 7-10 days prior to competition --> to rejuvenate and savour energy.
Sport Specific Sub-phases
: Targeting areas that require further development.
Fitness Components
:
Skill Requirements
:
Elements to Be Considered When Designing a Training Session
Health and Safety Considerations
: Ensuring all equipment and the environment is safe for athletes to participate in the sport without injury or illness.
Providing an Overview of the Session
: What will be achieved? Determining end goals and achievements.
Warm up and Cool down
Physical and mental preparation for the session. Cool down is the same in reverse order.
Warm up
: General body warm up > stretching (static, dynamic, PNF, ballistic) > large muscle activity > skill rehearsal
Skill Instruction and Practice
: Makes up the majority of training sessions, developing skills and practicing.
Conditioning
: Last 15-20 minutes of the session, working on general body fitness, happens at the end so athletes aren't tired for the rest of training.
Evaluation
: Evaluating the successfulness of the session, the things that worked and the things that need to be improved on. This allows the athletes and coaches to work on future training sessions.
Planning to Avoid Overtraining
Amount and Intensity of Training
Frequency, duration and intensity
should be monitored and adjusted based on the athletes capabilities and needs. Rest and recovery should be frequent to ensure no overtraining.
Eg
. if a netballer's training increases from 2 days a week for 1 hour to 3 or 4 days a week for 2 hours they may be overtrained and become fatigued;.
Physiological Considerations
Lethargy
Athletes may feel constant tiredness, reduced energy and slower recovery.
Injury
Overuse injuries are common
if training loads are too high.
Eg
. Stress fractures, strains, tennis elbow, tendonitis.
Physiological impacts can be avoided by reducing intensity, and load of the athlete. Coaches need to recognise the physical signs of overtraining and athletes need to communicated when they feel fatigues and burnt out.
Psychological Considerations
Loss of Motivation
Athletes will lose motivation and lack enthusiasm for training and competition therefore performance plateaus.
Coaches should incorporate variation into their training to maintain motivation and concentration.