ANNUAL PLAN
For an athlete to be successful throughout a competitive season of sport, planning is essential. The most successful way to do this is through an annual plan. According to Planning the Training Programme (Lawerence, Woodman, & Jess), an annual plan refers to a year or period of time that is broken up into training phases or segments. The plan as a whole is designed around a period of competition or a specific championship event, and the aim is for the athlete to be performing at their peak during this event (Amezdroz, 1999). For an annual plan to be successful and for the peak to be reached, the individual’s fitness test results, calendar dates of competition, rate of progressive overload, climate and season, must all be taken into consideration (Lawerence, Woodman, & Jess).
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To certify success and accuracy of the annual plan, the plan is broken up into cycles and phases. Periodisation is the term used to describe this breaking up of a training year (Lawerence, Woodman, & Jess). These phases are designed with specific intensity and volume requirements, which also allow a period of rest and recovery. Periodisation is the term used to describe this breaking up of a training year (Lawerence, Woodman, & Jess). Put simply, there are three main phases to any training year. These phases are then broken down into sub phases, then Macrocycles and Microcycles and finally down to the specific training sessions (Bompa, 1998). The phases are designed to target the required fitness components, energy systems and skills needed for the athlete to excel in the chosen sport. The main phases are as followed:
1. The Preparation Phase
The preparation phase of an annual plan goes for a period of 3/4 months, and can be split into two sub phases, the general preparation phase and the specific predation phase. The general preparation phase places an emphasis on general physical fitness capabilities such as endurance, strength, speed, power and agility. According to Periodisation as a Key Element of Planning (Bompa, 1998) the volume during this phase should slowly increase step by step, while the intenisty should vary from low to medium. Although this phase is mainly focused on overall fitness, skill should not be overlooked. If skill and technique are overlooked the athlete will have an increased chance of injury, and the specific preparation phase will be harder to complete.
The second part of the preparation phase is the specific preparation phase. It aims to develop specific skill/technique requirements for the chosen sport which in this case is Netball. This development of technique should match the fitness levels/components developed in the general preparation phase. The volume and intensity requirements of this phases are an increase in volume until the middle of the phase, where it starts to decrease (Amezdroz, 1999). The intensity is increased as the volume decreases. A successful Preparation phase is vital to the success of the following phases.
2. The Competition Phase
The competition phase occurs in-season and is also split into two sub phases, the pre-competition and competition phases. According to Queensland Senior Physical Education (Amezdroz, 1999), the main focus of the pre-competition phase is to increase the focus on specialised training and to stabilize technical skills to increase the athlete’s performance. The pre-competition phase must not be extensile in duration, as this could result in decreases motivation and inability to maintain the high level of fitness previously reached (Lawerence, Woodman, & Jess). The pre-competition phase must not be extensive in duration as this could result in decreased motivation and the inability to maintain the high level of fitness developed in the previous phases. The requirements in of this phase include a decreased training volume, sufficient time for rest and recovery and an increase in intensity, as the volume decreases (Bompa, 1998). Care must be taken respect to individual’s specific health condition as it is important that they do not tire out during this phase.
The competition phase (sub-phase) has the major objective of achieving peak performance for the athlete at their major competition. Training in this phase has a large focus on the psychological and tactical aspects of the game. This is done so that the athlete can be both physically and mentally prepared for competition. According to Principles of Training website (Moody, 2010), a gradual increase of intensity, decrease in volume and an unloading phase occurs prior to the main competition event. Some of the sessions in this phases should simulate a game situation, to ensure the athlete competition ready. As additional sessions during this phase will be of little value, it is important that the athlete rests to avoid any fatigue. If all the aims of the competition and preparation phases are achieved, the athlete should be ready, and capable, to perform at their peak.
3. The Transition Phase
The final phase of a training year/annual plan is the transition phase. This phases generally lasts for 4-6 weeks and places major focus on psychological and physiological recovery. Even though this is a rest phase, the athlete should still be active to avoid loss of fitness and to aid control of body weight (Walden, 2015). It is during this time that an annual plan for the next year should be developed. An effective Transitional phase will ensure that the athlete enters next season, fitter than the last season.
1. The Preparation Phase
The preparation phase of an annual plan goes for a period of 3/4 months, and can be split into two sub phases, the general preparation phase and the specific predation phase. The general preparation phase places an emphasis on general physical fitness capabilities such as endurance, strength, speed, power and agility. According to Periodisation as a Key Element of Planning (Bompa, 1998) the volume during this phase should slowly increase step by step, while the intenisty should vary from low to medium. Although this phase is mainly focused on overall fitness, skill should not be overlooked. If skill and technique are overlooked the athlete will have an increased chance of injury, and the specific preparation phase will be harder to complete.
The second part of the preparation phase is the specific preparation phase. It aims to develop specific skill/technique requirements for the chosen sport which in this case is Netball. This development of technique should match the fitness levels/components developed in the general preparation phase. The volume and intensity requirements of this phases are an increase in volume until the middle of the phase, where it starts to decrease (Amezdroz, 1999). The intensity is increased as the volume decreases. A successful Preparation phase is vital to the success of the following phases.
2. The Competition Phase
The competition phase occurs in-season and is also split into two sub phases, the pre-competition and competition phases. According to Queensland Senior Physical Education (Amezdroz, 1999), the main focus of the pre-competition phase is to increase the focus on specialised training and to stabilize technical skills to increase the athlete’s performance. The pre-competition phase must not be extensile in duration, as this could result in decreases motivation and inability to maintain the high level of fitness previously reached (Lawerence, Woodman, & Jess). The pre-competition phase must not be extensive in duration as this could result in decreased motivation and the inability to maintain the high level of fitness developed in the previous phases. The requirements in of this phase include a decreased training volume, sufficient time for rest and recovery and an increase in intensity, as the volume decreases (Bompa, 1998). Care must be taken respect to individual’s specific health condition as it is important that they do not tire out during this phase.
The competition phase (sub-phase) has the major objective of achieving peak performance for the athlete at their major competition. Training in this phase has a large focus on the psychological and tactical aspects of the game. This is done so that the athlete can be both physically and mentally prepared for competition. According to Principles of Training website (Moody, 2010), a gradual increase of intensity, decrease in volume and an unloading phase occurs prior to the main competition event. Some of the sessions in this phases should simulate a game situation, to ensure the athlete competition ready. As additional sessions during this phase will be of little value, it is important that the athlete rests to avoid any fatigue. If all the aims of the competition and preparation phases are achieved, the athlete should be ready, and capable, to perform at their peak.
3. The Transition Phase
The final phase of a training year/annual plan is the transition phase. This phases generally lasts for 4-6 weeks and places major focus on psychological and physiological recovery. Even though this is a rest phase, the athlete should still be active to avoid loss of fitness and to aid control of body weight (Walden, 2015). It is during this time that an annual plan for the next year should be developed. An effective Transitional phase will ensure that the athlete enters next season, fitter than the last season.
For an annual plan to be successful and highly accurate, the above phases are once again subdivided into Macrocycles and Microcycles. According to the Queensland Senior Physical Education textbook (Hede, Russell, & Weatherby, 2010), Macrocycles are periods 3-5 weeks, or monthly, while Microcycles go for a period of 7-10 days, or weekly. These cycles are then divided for a final time into daily training sessions. These individual sessions incorporate the volume, intensity and recovery requirements of the phase they are a part of, the specifics of the main phases (Bompa, 1998).
The final few aspects incorporated into an annual plan include fitness components and percentage training time. Adding fitness components to the plan allows the athlete and coach to recognise which components are essential and specific to their sport, and therefore develop them further. Then, it is planned as to during what phases the said components need to be developed, improved or maintained. The percentage training type is the percentage of conditioning, skill and tactical training to be performed during each phase of the Plan (Walden, 2015).
Below is an example of an Annual Plan for Netball.
The final few aspects incorporated into an annual plan include fitness components and percentage training time. Adding fitness components to the plan allows the athlete and coach to recognise which components are essential and specific to their sport, and therefore develop them further. Then, it is planned as to during what phases the said components need to be developed, improved or maintained. The percentage training type is the percentage of conditioning, skill and tactical training to be performed during each phase of the Plan (Walden, 2015).
Below is an example of an Annual Plan for Netball.