Persona
l Exercise
Programme
Centre Name: Thorns Collegiate Academy
Centre Number: 20508
Candidate Name:
Candidate Number:
Age: 15
Chosen Sport: netball
Position Wing attack
,Performance aim and planning
For my pep, I am focusing on netball. I took part in a PAR-Q test to assess my
level of health, fitness and wellbeing; it shows no concerns which would
prevent me from beginning an exercise programme (appendix 1). As a wing
attack, I need to be able to intercept and receive the ball, make strong passes,
move quickly away from my opponent and into free space. Appendix 2a
highlights my strengths and weaknesses within my performance over a 30-
minute period over 3 games. I analysed my weakness within my netball
performance which is interceptions. To improve agility, I need to gain more
power into my legs, so I can move around quicker. Appendix 2a shows I have
86% success with my passes, however over the same period I only intercepted 1
pass. My data also suggests I have less success getting into space as I only
receive 68% of intended passes, again linked to agility. Improving agility will
allow me to move quicker into free space, making more passes within my team.
In netball, agility is an important component of fitness. Power and speed
combine to perform agility. A wing attack needs good agility to move quickly
into space, power allows the player to have explosive muscle contractions and
change direction quickly. Speed enables quick travel around the court,
providing attacking and defensive options. Appendix 3a shows my attainment in
a battery of fitness tests, my agility test score was 23.89 seconds (poor), power
was 45cm- Sargent jump (below average), 1.76- broad jump (average), speed-
6.16 seconds (below average). Clearly my area of weakness is agility, which
ties in with the appendix 2a analysis, identifying interceptions as my game
related weakness; I will develop my agility.
, Carrying out and monitoring
the PEP
SMART, Methods and Principles of training:
Considering my aim, to increase interceptions within my netball games, I will
set the following smart targets:
I would like to increase the number of interceptions I achieve within 3 games
from 1 to 4 or more after my 6 weeks of training. I will also look to reduce my
Illinois test performance by 0.5 seconds over the 6-week period.
These targets are specific and considers my individual needs and long-term
goal, as they target my personal weaknesses and desire to improve my
interceptions and agility. Measurable, they have a set figure to achieve, 4
interceptions and 0.5 seconds improvement. Achievable, I have the time and
equipment available to me, using the school gym and PE lessons to train and
implement changes which is possible for me to achieve. Realistic, I believe it is
achievable for completion, increasing the number of interceptions made and
shortening the Illinois test by 0.5 seconds. This will enable me to meet my
requirements. Timebound, I have given myself a deadline of 6 weeks to
complete my sessions.
I will use circuit training to improve my agility and increase interceptions
making the training specific to me. Circuit training involves a series of
explosive, high intensity movements with a chain of different activities, I will
be able to easily monitor my performance and apply progressive overload to
guarantee training success. A series of exercises (appendix 4) within a circuit
will help improve agility. The equipment I will use is labelled in appendix 4a,
appendix 4b shows how the circuit will work. To apply progressive overload, I
will add reps and shorten the amount of time to move to each station, improving
agility, this applies aspect of the FITT principal. Initially, I will begin training
using either 10 repetitions or 30 seconds exercise per activity with 30 seconds
rest between stations, the only exception is skipping which I will begin at 1
minute. These initial levels consider my individual needs and base fitness
assessments, overall implying I have an average fitness level and the PARQ
acknowledges I am ready to begin a training programme (appendix 1). I must
consider an appropriate training timetable, appendix 7. I have included periods
of rest and recovery as a strategy to prevent overtraining and injury which
would hinder my progress and work towards my target leading to reversibility.
l Exercise
Programme
Centre Name: Thorns Collegiate Academy
Centre Number: 20508
Candidate Name:
Candidate Number:
Age: 15
Chosen Sport: netball
Position Wing attack
,Performance aim and planning
For my pep, I am focusing on netball. I took part in a PAR-Q test to assess my
level of health, fitness and wellbeing; it shows no concerns which would
prevent me from beginning an exercise programme (appendix 1). As a wing
attack, I need to be able to intercept and receive the ball, make strong passes,
move quickly away from my opponent and into free space. Appendix 2a
highlights my strengths and weaknesses within my performance over a 30-
minute period over 3 games. I analysed my weakness within my netball
performance which is interceptions. To improve agility, I need to gain more
power into my legs, so I can move around quicker. Appendix 2a shows I have
86% success with my passes, however over the same period I only intercepted 1
pass. My data also suggests I have less success getting into space as I only
receive 68% of intended passes, again linked to agility. Improving agility will
allow me to move quicker into free space, making more passes within my team.
In netball, agility is an important component of fitness. Power and speed
combine to perform agility. A wing attack needs good agility to move quickly
into space, power allows the player to have explosive muscle contractions and
change direction quickly. Speed enables quick travel around the court,
providing attacking and defensive options. Appendix 3a shows my attainment in
a battery of fitness tests, my agility test score was 23.89 seconds (poor), power
was 45cm- Sargent jump (below average), 1.76- broad jump (average), speed-
6.16 seconds (below average). Clearly my area of weakness is agility, which
ties in with the appendix 2a analysis, identifying interceptions as my game
related weakness; I will develop my agility.
, Carrying out and monitoring
the PEP
SMART, Methods and Principles of training:
Considering my aim, to increase interceptions within my netball games, I will
set the following smart targets:
I would like to increase the number of interceptions I achieve within 3 games
from 1 to 4 or more after my 6 weeks of training. I will also look to reduce my
Illinois test performance by 0.5 seconds over the 6-week period.
These targets are specific and considers my individual needs and long-term
goal, as they target my personal weaknesses and desire to improve my
interceptions and agility. Measurable, they have a set figure to achieve, 4
interceptions and 0.5 seconds improvement. Achievable, I have the time and
equipment available to me, using the school gym and PE lessons to train and
implement changes which is possible for me to achieve. Realistic, I believe it is
achievable for completion, increasing the number of interceptions made and
shortening the Illinois test by 0.5 seconds. This will enable me to meet my
requirements. Timebound, I have given myself a deadline of 6 weeks to
complete my sessions.
I will use circuit training to improve my agility and increase interceptions
making the training specific to me. Circuit training involves a series of
explosive, high intensity movements with a chain of different activities, I will
be able to easily monitor my performance and apply progressive overload to
guarantee training success. A series of exercises (appendix 4) within a circuit
will help improve agility. The equipment I will use is labelled in appendix 4a,
appendix 4b shows how the circuit will work. To apply progressive overload, I
will add reps and shorten the amount of time to move to each station, improving
agility, this applies aspect of the FITT principal. Initially, I will begin training
using either 10 repetitions or 30 seconds exercise per activity with 30 seconds
rest between stations, the only exception is skipping which I will begin at 1
minute. These initial levels consider my individual needs and base fitness
assessments, overall implying I have an average fitness level and the PARQ
acknowledges I am ready to begin a training programme (appendix 1). I must
consider an appropriate training timetable, appendix 7. I have included periods
of rest and recovery as a strategy to prevent overtraining and injury which
would hinder my progress and work towards my target leading to reversibility.
