Personal Exercise
Programme
NAME: -------------
SPORT: Badminton
AGE: --
CENTRE NUMBER: -----
CANDIDATE NUMBER: ----
---- WORDS
,CONTENTS:
1. Aim
- Objective
- Pre-fitness tests
- Aim
2. Training Plan
- SMART Targets
- Principles of Training
- Method of Training
3. Evaluation
- Pre-PEP and post-PEP comparison
- Evaluation of methods of training
- Evaluation of SMART targets
- Evaluation of Principles of Training
- Recommendations for future training plans
,OBJECTIVE:
I competitively began playing badminton 2 years ago. In a match, my main strength is
delivering a variety of unpredictable serves to make the opponent work harder. Shots played
in different directions is my main weakness, I don’t change body positions immediately. To
measure this, I instructed my coach to feed me 100 consecutive shots in varying directions.
My current success rate for the percentage of shots successfully returned is 72% (Appendix
1) so would like to increase by 15% in 6 weeks.
PRE-FITNESS TESTS:
Before conducting fitness tests and considering my training plan, I completed a PARQ
explaining what health precautions I need to consider, showing me that I don’t need to take
caution with my individual needs (Appendix 3). To notice weaknesses I carried out baseline
fitness tests (Appendix 2) resulting in ‘above average’ for the standing stork (showing a
strength), ‘average’ for the ruler drop and ‘below average’ for the 30m sprint and Illinois
agility (showing weaknesses). My underachievement in speed and reaction time may
correlate with my low rating in agility; to perform a quick change in body position you must
react with speed with a steady balance. I am below national norms for agility so in a game
situation also slower.
AIM:
The main focus of my PEP will be on improving agility; crucial for me to perform better by
having faster footwork to move from each area of the court and to increase the percentage
of shots returned in a match. Over six weeks, I aim to improve in the Illinois agility test by 4
seconds (with my mid PEP aim being to improve by 2 seconds) and increase the number of
shots retrieved in 100 varying directions from my coach by 15%. These will allow me to
change directions quicker, enhancing game standard as my rate of returning shots in a
match will increase (more points will be scored). To prove this, I will analyse match data
progress by playing matches against the same player at a similar standard to me (ensuring I
keep variables the same wherever possible to ensure reliability of data collection).
TRAINING PLAN:
I have used SMART targets to ensure my aim is beneficial and attainable to help compose
my PEP:
Specific The aim set is specific to badminton as agility is a main fitness
component needed to play the game effectively to gain points due to
constant quick movements around the court. Coordination will also be
built as this is needed to execute shots. Therefore, sessions will include
activities that directly build towards my aim and engage relevant leg
muscles (quadriceps, hamstrings, gluteals) and arm muscles (triceps
and biceps) specific to badminton.
Measurable I will measure my improvement by completing the illinois agility test
weekly to compare results to my baseline; get my coach to feed me
100 consecutive shots in different directions to calculate the percentage
returned at the start, middle and end of the program (shots counted
fairly by another player) and play a match at the start and end of the
program.
, Achievable The aim is set so that it is do-able in the six-week period but I will not
see any immediate improvements in the first few weeks as my starting
success rate is reasonably high. It’s attainable because I only need to
return 15 more shots in 100 and improve the Illinois agility test by 4
seconds, increasing my chances of receiving points in a match.
Realistic The aim set is realistic as a vast amount of time or equipment is not
required. My schedule is planned around my home learning and
extracurricular commitments.
Time-Bound The program is set to a six week time frame to track and compare
results easily to notice if I can accomplish my aim.
I have considered the FITT principles of training when planning training sessions to help me
accomplish my aim:
Frequency:
Training sessions will be carried out three times in week 1 so that my body can adjust to the
new movements and can recover fully. I will carry out sessions four times weekly from week
2 to my best standard so that I am not uninterested in repetitive training everyday or lose
motivation. Rest days in between to reduce the risk of injury through overtraining will be
taken (this would lead to reversibility and me becoming bored). (Appendix 4)
Intensity:
The session intensity will be related to my fitness level as I progress, increasing every two
weeks through progressive overload by increasing the intensity of the session (e.g. changing
from side stepping on and off stepping blocks to jumping) providing a greater challenge.
Also, I will decrease the time of the sessions as I progress but not the amount of work to
increase performance. I will consider I am not training too much or too insufficiently as I
would reach a plateau and stop seeing improvement.
Time:
Sessions will be approximately 40 minutes including warm up and cool down (Appendix 6
and 7), reducing to 35 minutes after week 4. I will measure my heart rate at the start, middle
and end of the session to provide evidence of when I am working aerobically and
anaerobically ensuring that at least 30 minutes is in my aerobic target zone (60-80%) thus
working to my best ability to aid progress.
Type:
Circuit training is the most appropriate training method when considering agility and for my
individual needs to meet my aim.
Programme
NAME: -------------
SPORT: Badminton
AGE: --
CENTRE NUMBER: -----
CANDIDATE NUMBER: ----
---- WORDS
,CONTENTS:
1. Aim
- Objective
- Pre-fitness tests
- Aim
2. Training Plan
- SMART Targets
- Principles of Training
- Method of Training
3. Evaluation
- Pre-PEP and post-PEP comparison
- Evaluation of methods of training
- Evaluation of SMART targets
- Evaluation of Principles of Training
- Recommendations for future training plans
,OBJECTIVE:
I competitively began playing badminton 2 years ago. In a match, my main strength is
delivering a variety of unpredictable serves to make the opponent work harder. Shots played
in different directions is my main weakness, I don’t change body positions immediately. To
measure this, I instructed my coach to feed me 100 consecutive shots in varying directions.
My current success rate for the percentage of shots successfully returned is 72% (Appendix
1) so would like to increase by 15% in 6 weeks.
PRE-FITNESS TESTS:
Before conducting fitness tests and considering my training plan, I completed a PARQ
explaining what health precautions I need to consider, showing me that I don’t need to take
caution with my individual needs (Appendix 3). To notice weaknesses I carried out baseline
fitness tests (Appendix 2) resulting in ‘above average’ for the standing stork (showing a
strength), ‘average’ for the ruler drop and ‘below average’ for the 30m sprint and Illinois
agility (showing weaknesses). My underachievement in speed and reaction time may
correlate with my low rating in agility; to perform a quick change in body position you must
react with speed with a steady balance. I am below national norms for agility so in a game
situation also slower.
AIM:
The main focus of my PEP will be on improving agility; crucial for me to perform better by
having faster footwork to move from each area of the court and to increase the percentage
of shots returned in a match. Over six weeks, I aim to improve in the Illinois agility test by 4
seconds (with my mid PEP aim being to improve by 2 seconds) and increase the number of
shots retrieved in 100 varying directions from my coach by 15%. These will allow me to
change directions quicker, enhancing game standard as my rate of returning shots in a
match will increase (more points will be scored). To prove this, I will analyse match data
progress by playing matches against the same player at a similar standard to me (ensuring I
keep variables the same wherever possible to ensure reliability of data collection).
TRAINING PLAN:
I have used SMART targets to ensure my aim is beneficial and attainable to help compose
my PEP:
Specific The aim set is specific to badminton as agility is a main fitness
component needed to play the game effectively to gain points due to
constant quick movements around the court. Coordination will also be
built as this is needed to execute shots. Therefore, sessions will include
activities that directly build towards my aim and engage relevant leg
muscles (quadriceps, hamstrings, gluteals) and arm muscles (triceps
and biceps) specific to badminton.
Measurable I will measure my improvement by completing the illinois agility test
weekly to compare results to my baseline; get my coach to feed me
100 consecutive shots in different directions to calculate the percentage
returned at the start, middle and end of the program (shots counted
fairly by another player) and play a match at the start and end of the
program.
, Achievable The aim is set so that it is do-able in the six-week period but I will not
see any immediate improvements in the first few weeks as my starting
success rate is reasonably high. It’s attainable because I only need to
return 15 more shots in 100 and improve the Illinois agility test by 4
seconds, increasing my chances of receiving points in a match.
Realistic The aim set is realistic as a vast amount of time or equipment is not
required. My schedule is planned around my home learning and
extracurricular commitments.
Time-Bound The program is set to a six week time frame to track and compare
results easily to notice if I can accomplish my aim.
I have considered the FITT principles of training when planning training sessions to help me
accomplish my aim:
Frequency:
Training sessions will be carried out three times in week 1 so that my body can adjust to the
new movements and can recover fully. I will carry out sessions four times weekly from week
2 to my best standard so that I am not uninterested in repetitive training everyday or lose
motivation. Rest days in between to reduce the risk of injury through overtraining will be
taken (this would lead to reversibility and me becoming bored). (Appendix 4)
Intensity:
The session intensity will be related to my fitness level as I progress, increasing every two
weeks through progressive overload by increasing the intensity of the session (e.g. changing
from side stepping on and off stepping blocks to jumping) providing a greater challenge.
Also, I will decrease the time of the sessions as I progress but not the amount of work to
increase performance. I will consider I am not training too much or too insufficiently as I
would reach a plateau and stop seeing improvement.
Time:
Sessions will be approximately 40 minutes including warm up and cool down (Appendix 6
and 7), reducing to 35 minutes after week 4. I will measure my heart rate at the start, middle
and end of the session to provide evidence of when I am working aerobically and
anaerobically ensuring that at least 30 minutes is in my aerobic target zone (60-80%) thus
working to my best ability to aid progress.
Type:
Circuit training is the most appropriate training method when considering agility and for my
individual needs to meet my aim.
