Unit 27 Task 3 Week 1-4 and Review 1

Week 1/4 Improvement Priority 1: Aerobic Fitness Improvement Priority 2: Flexibility Date: 28/01/15 Time: 15:00 13:00 Venue: The Gallops , Findon Worthing College gym Equipment: Correct clothing, cones, stopwatch Mats to stretch on Weather: Clear Indoors Coaches Review: The first session went well, it wasn’t the hardest session but was useful, to just to make sure Russell's current aerobic fitness is what I believe it is, it was useful to conform to me how good Russell's current aerobic fitness and how I can train to improve it. The first session included mostly simple dynamic stretches and some static stretches, Russell completed most of them will but struggled on a few of the harder dynamic stretches. The gym was busy and so I think that could have affected his concentration, to counter this in the future we will train somewhere else. Athlete Feedback / Questions: Russell wanted to know how and if the training would vary over the weeks, I said I intended to change it and vary it slightly to stop it getting boring however it cant be changed to much without it becoming not specific enough to the training target. Russell wanted to know whether every session would be mostly just doing stretches. Although every sessions will have to include a series of stretches , they will be varied like some static, some dynamic, some ballistic etc. Is Progress As Expected? If No Describe: Yes, I wasn’t expecting big progress in the first session, however from what I saw I fully expect that Russell will make the progress I expect in the rest of the training. Yes, he struggled with a few of the harder stretches however I expected that given his poor flexibility at this time but I think he will make the progress required in the next weeks. Are the Next Session Overload and Progression Plans Appropriate? Yes Was Contingency Needed? If Yes Describe: No

Week 2/4 Improvement Priority 1: Aerobic fitness Improvement Priority 2: Flexibility Date: 04/02/15 Time: 15:00 13:00 Venue: The Gallops, Findon My house Equipment: Correct clothing and footwear, cones and stopwatch Stretching mat Weather: overcast indoors Coaches Review: The session went well, we managed to get through all the exercises planned and he made good times on the timed runs we did, showing improvement on his times from last week. This session went better than the last as it was done in a more quiet and relaxed place, meaning we weren't rushing to complete the exercises like we had to last week in the gym. Russell managed to complete all the exercises however he did still struggle with a few. Athlete Feedback / Questions: N/a Is Progress As Expected? If No Describe: Yes Yes, however he is struggling with a few of the harder stretches and so his progress may start to slow. Are the Next Session Overload and Progression Plans Appropriate? Was Contingency Needed? If Yes Describe: No

Week 3/4 Improvement Priority 1: Improvement Priority 2: Date: 11/02/15 Time: 15:00 13:00 Venue: The Gallops, Findon My house Equipment: Correct clothing, cones, stopwatch Stretching mat, gym ball Weather: Clear Indoors Coaches Review: It was another good session, Russell continued to work at his highest intensity he could, he showed improvement again on his aerobic fitness in the times he ran. In this session I tried to introduce some harder stretches for progressive overload, I also introduced the gym ball, this was to be able to do some harder stretches and to also to vary the stretches so it doesn’t get to repetitive and boring . Russell is still struggling on the harder stretches. Athlete Feedback / Questions: He said how at the end of the session he didn’t feel as worn out and felt a lot better than he felt at the end of the previous sessions, this shows the improvement he has made so far. N/a Is Progress As Expected? If No Describe: Yes No, he is comfortable doing the static stretches and the easier dynamic stretches however he is still struggling with the a few of the stretches and I would have expected him to at this point be able to do them stretches as we have been training on them for 3 weeks now, I may have to tweak the plan to change them stretches to ones he can actually do if he is still unable to complete them next week. Are the Next Session Overload and Progression Plans Appropriate? Was Contingency Needed? If Yes Describe: No

Week 4/4 Improvement Priority 1:Aerobic fitness Improvement Priority 2: Flexibility Date: 18/02/15 Time: 15:00 13:00 Venue: The Gallops, Findon My House Equipment: Correct footwear, cones and stopwatch Stretching mat Weather: Overcast Indoors Coaches Review: Managed to get through everything I planned in the session and Russell completed everything with maximum effort. I continued with the same plan for the stretches Russell needs to complete as I thought that he will be able to complete the stretches and exercises I planned for him by this mid point in the training plan. Athlete Feedback / Questions: N/A Is Progress As Expected? If No Describe: Russell’s progressed seems to have stalled a little bit as he didn’t improve on his time this week, this may mean that his improvement has plateaued and so I will have to change the training plan to deal with this. No, Russell is still struggling on the harder stretches and doesn’t seem to have made the progressed I expected him to make by his point in training and at his point he doesn’t seem on course to hit his end target at the end of the 8 weeks. Are the Next Session Overload and Progression Plans Appropriate? The session I planned is still appropriate however the exercises have to be changed slightly to make them more intense or make the distances longer and decrease the time he has to complete them, this should mean he should continue improving his times and aerobic fitness No, I think I will have to change the sessions to accommodate the fact they are certain stretches Russell isn't able to do, and so I have to replace these with other stretches that Russell is able to but still have the same affect of the other stretches. Was Contingency Needed? If Yes Describe: Had originally planned to train a day earlier but it was raining and so we decided to train a day later when the weather was better. No

Week 4 Review Testing Excellence Trait – Weakness 1/2 Aerobic Fitness Test Name: 12 minute cooper run Standardised Test: Yes Normative Data: If Not A Standardised Test Detail Method Here: Test Result 1: 2650m Test Result 1 Rating: Average Test Result 2: 2700m Test Result 2 Rating: Above average Test Result 3: 2600m Test Result 3 Rating: Best Result: 2700 Best Result Rating:

Week 4 Review Testing Excellence Trait – Weakness 2/2 Flexibility Test Name: Sit and reach test Standardised Test: Yes Normative Data: If Not A Standardised Test Detail Method Here: Test Result 1: 5.8 Test Result 1 Rating: Below average Test Result 2: 6.1 Test Result 2 Rating: Test Result 3: Test Result 3 Rating: Best Result: Best Result Rating:

Describe whether the tests show that progress is being made as planned? The 12 minute cooper run test has shown me that Russell is making the progress I had planned for this stage of the training, the progress seemed to stall in the last week and session but overall he has made the progress needed by this point. The sit and reach test showed that progress had been made, however not to the point I had planned for at this point in the plan. The fact he has improved is a positive because it shows that the plan is working, however its not working the complete way I had planned and so for Russell to improve to the level I had planned I will have to modify the plan slightly to try produce better results from Russell.

Does the mid point review show that weeks 5-8 need to be adapted Does the mid point review show that weeks 5-8 need to be adapted? Describe How you will adapt your sessions? My plans for aerobic fitness doesn’t have to change in the activities and drills I am doing but I will increase the intensity of the sessions by increasing the distance being run and decreasing the time he has to complete it. The training method of using continuous and interval training will stay the same. I will adapt my flexibility sessions to change the stretches that Russell couldn’t complete with other stretches or exercises that still focus on the same areas and have the same affect but he can actually complete and then progress onto harder variations of the stretch to make sure he continuously improves.