Evaluation
Training Program Evaluation
The training program was based off the competitive phase of the annual plan and from this factor, different aspects of fitness components, energy systems, and training principles have to be altered. The session that was conducted is an example of week three of a competitive macrocycle. Furthermore the competitive macrocycle will enact on different components more heavily than others.
Week one of the competitive macrocycle has a large on aerobic fitness as it uses high volume and low intensity work. Therefore the Anaerobic fitness components such as power, speed and anaerobic fitness are not utilized in this time period. However Aerobic capacity and fitness skills associated with ball skills, such as coordination, balance and agility, are used as well. Week two of the competitive macrocycle focuses on high intensity, low volume exercises therefore training methods such as interval and fartlek training are utilized. given these types of methods, the fitness components switch from aerobic to anaerobic fitness components. fitness components associated with skill and high intensity work are now introduced heavily. These fitness components include agility, balance, strength, power, muscular endurance, speed and flexibility. Week three, which included my session has a large focus on specific preparation as competition type activities are introduced. This marks the beginning of peak performance of players throughout the competitive macrocycle. This period like both week 1 and 2 now uses all fitness components associated with aerobic and anaerobic energy systems. The third week of the competitive macrocycle in hindsight focuses on the anaerobic energy system mostly because fartlek training suits this phase of the annual plan and is reflective of game play. when using the fartlek training method, many anaerobic fitness components will be engaged and therefore improved upon. Fitness components such as flexibility, strength, speed, power, muscular endurance, balance and agility have all been engaged at some point during the session. All fitness components are used in game play and this is reflected by the drills chosen.
Week one of the competitive macrocycle is used to build upon general aerobic fitness and skills in game. This has been achieved by continuous training and ball drills that last up to 10 minutes. As this session falls into a more general phase of a competitive macrocycle it is used to regain and affirm lost skills throughout the training year. This is well structured to accommodate the needs for improving the aerobic system. Week one sets the very basic stage of reaching peak performance in the energy systems as it utilizes 60-70% of the heart rate for prolonged periods. Week two switches focus from the aerobic energy system to the anaerobic energy system and builds upon the lactic acid and ATP-CP systems by offering 80-100% of output with breaks between sets. This week conforms to the requirements that are interval and fartlek training. The third week of the competitive macrocycle is used to primarily focus on in game tactics, however in-game situations cannot be achieved without enacting on the in-game energy systems that are the aerobic and anaerobic systems. Week three is used to finalise performance of the anaerobic system and maintain the aerobic system.
Training principles varied when in the competitive macrocycle. Specificity was used by the netball team at different stages throughout the macrocycle. The training program also adhered to the FITT principle(frequency, intensity, time, type) as training methods were altered considerably over the macrocycle. It can be noted that some gains were not achieved by team members such as Beth as her skill and fitness are at a high level. However some players achieved rapid gains as a part of the diminishing returns principle. The training session demonstrated little change toward variety as similar drills occurred throughout the macrocycle over many session, an exmaple is seen in shooting practice. However this fact adheres to the specificity aspect as 'you get what you train for'. Fitness and skills test should not occur within the competitive macrocycle as all skills and players should hold firm positions, this is part of the measurable progress principle.
Week one of the competitive macrocycle has a large on aerobic fitness as it uses high volume and low intensity work. Therefore the Anaerobic fitness components such as power, speed and anaerobic fitness are not utilized in this time period. However Aerobic capacity and fitness skills associated with ball skills, such as coordination, balance and agility, are used as well. Week two of the competitive macrocycle focuses on high intensity, low volume exercises therefore training methods such as interval and fartlek training are utilized. given these types of methods, the fitness components switch from aerobic to anaerobic fitness components. fitness components associated with skill and high intensity work are now introduced heavily. These fitness components include agility, balance, strength, power, muscular endurance, speed and flexibility. Week three, which included my session has a large focus on specific preparation as competition type activities are introduced. This marks the beginning of peak performance of players throughout the competitive macrocycle. This period like both week 1 and 2 now uses all fitness components associated with aerobic and anaerobic energy systems. The third week of the competitive macrocycle in hindsight focuses on the anaerobic energy system mostly because fartlek training suits this phase of the annual plan and is reflective of game play. when using the fartlek training method, many anaerobic fitness components will be engaged and therefore improved upon. Fitness components such as flexibility, strength, speed, power, muscular endurance, balance and agility have all been engaged at some point during the session. All fitness components are used in game play and this is reflected by the drills chosen.
Week one of the competitive macrocycle is used to build upon general aerobic fitness and skills in game. This has been achieved by continuous training and ball drills that last up to 10 minutes. As this session falls into a more general phase of a competitive macrocycle it is used to regain and affirm lost skills throughout the training year. This is well structured to accommodate the needs for improving the aerobic system. Week one sets the very basic stage of reaching peak performance in the energy systems as it utilizes 60-70% of the heart rate for prolonged periods. Week two switches focus from the aerobic energy system to the anaerobic energy system and builds upon the lactic acid and ATP-CP systems by offering 80-100% of output with breaks between sets. This week conforms to the requirements that are interval and fartlek training. The third week of the competitive macrocycle is used to primarily focus on in game tactics, however in-game situations cannot be achieved without enacting on the in-game energy systems that are the aerobic and anaerobic systems. Week three is used to finalise performance of the anaerobic system and maintain the aerobic system.
Training principles varied when in the competitive macrocycle. Specificity was used by the netball team at different stages throughout the macrocycle. The training program also adhered to the FITT principle(frequency, intensity, time, type) as training methods were altered considerably over the macrocycle. It can be noted that some gains were not achieved by team members such as Beth as her skill and fitness are at a high level. However some players achieved rapid gains as a part of the diminishing returns principle. The training session demonstrated little change toward variety as similar drills occurred throughout the macrocycle over many session, an exmaple is seen in shooting practice. However this fact adheres to the specificity aspect as 'you get what you train for'. Fitness and skills test should not occur within the competitive macrocycle as all skills and players should hold firm positions, this is part of the measurable progress principle.
Training Session 5.
![Picture](/uploads/2/6/4/6/26464380/1432858773.png)
Session 5 focuses considerably on the specific, psychological and tactical training of netball. This week is designed for an athlete to start achieving peak performance in preparation for the following week. Within the previous phases of the annual plan, players have achieved a base level of aerobic and anaerobic fitness and therefore only need to achieve specific skills pertaining to netball. As well as specific skills players need to become psychologically aroused within this phase of the training sessions. This week’s training should not consist of strenuous or tiring physical work but should be used to revise specific details with a fine comb of the game or skills. This training session is a fartlek training session as this period does not encompass the necessity for aerobic fitness. Furthermore this session is designed to suit in game situations and specific skills such as defending, anticipation, passing and shooting. ‘Fartlek’ literally translates to ‘speed play’ implying that these drills should be performed quickly with remaining time used as short rest periods. This therefore involves primarily the anaerobic energy system and secondarily the aerobic energy system. The session contains specific drills that are restarts, simple passing, passing on the move, and attacking drills to show players the correct attacking or defending positions that should be taken. Furthermore these drills highlight the importance of avoiding defenders (cones) by still making contributory attacking plays. The session is concluded by a game of 20 minutes to put these specific skills into action. These drill are performed at maximum intensities to conform to the fartlek requirements. These drills allow for different passing actions such as lobs, shoulder passes, chest passes and bounce passes, providing the team with a working knowledge of skills require through repetition. The team have theoretical knowledge of netball however the practical side needs to be worked on. The team lack the ability to make constructive passes and plays therefore I've included the attacking drill seen in the image above. This improves anticipation of through passing and running to the ball.
Strengths and Weaknesses.
Strengths in my session include game conditions under duress and fatigue, the application of multiple positions, including specificity, extensive in-game thought. Sometimes there is little benefit practicing skills such as passing and shooting when physically capable of doing so. For instance, when physically exhausted the mind is not capable of perception and the bodies senses become less attuned to fine details, lowering performance. therefore mentally practicing under fatigue becomes an integral part of professional netball and a key factor to the competitive macrocycle. Furthermore, when competing in netball games conditions would increase to a level that should be physically overwhelming. The drills contained players from grades below this provides a slight weakness as they do not have a working knowledge of netball, on the other hand they offer a strength to the training session as players of the HPE class do not have knowledge of their playing technique.
Group Performance.
The group of seven students including myself trained well, many areas of improvement can be noted to achieve a more streamline training session. One aspect that the team was capable of performing proficiently was to listen and put into actions. This can be difficult when solely audible cues are given however the team succeeded in interpretation. One aspect that was lacking in the team's performance was the ability to perform drills at a quick pace. it can be noted that this session is fartlek training, which puts a large focus on continuous training with bursts of high intensity work.
Possible Improvements.
A suggested future improvement includes having a full team of year 12 students. Although the addition of the grade 9's allows for this, grade 12's have to practice restraint as opposed to utilizing their full skill.