EVALUATION
My training session is written to be performed during the second week of the competitive Macrocycle. According to Queensland Senior Physical Education (Amezdroz, 1999), this means that the whole session must be performed at a high intensity, but with low volume. This fits in perfectly with short interval training. Short interval training develops the phosphate energy system, which is required in most team sports, especially Netball. The following paragraphs are an evaluation of all the aspects of the session.
Fitness Components, Energy Systems and Training Principles
The fitness components, energy system and training principles used during my session were all chosen with reason. The fitness components of anaerobic power (Speed), agility, muscular endurance and specific skill/technique were all chosen to be a focus as they are essential in a game of Netball, and were previously lacking in my teams’ game. A Netball player must be very agile as the game consists of many stop start, sideways movements. To prevent injury and to have an edge of an opposing player, the athlete must excel in agility. Muscular endurance, combined with speed was also a focus as the individuals in my team may be able to sprint 10 metres (to make a lead to a ball, or run down court), but they cannot do this repetitively. In a game of Netball if turnovers occur one after the other, a player cannot afford to stop running. This is why I chose to focus on speed and muscular endurance. I combined the focus of these fitness components with the development of the ATP-PC Energy System as I believe they integrate very well. Muscular endurance, reaction time and agility are easily improved when performed at a very high intensity, in short bursts. These short bursts rely purely on the supply of ATP anaerobically, especially muscular endurance (Lawerence, Woodman, & Jess). I then combined all of these into a short interval training session involving the training principles of variety, specificity and overload. This combination of short interval training with the select fitness components and training principles, was very successful.
Drill Evaluation
The drills performed in my training session were all designed to cater for the specific needs of my team. They all attended to the low intensity and high volume requirements for a session performed in the second week of a competitive Macrocycle. The drills were also designed to incorporate all the requirements of short interval training.
Drill One
Drill one was designed to maintain the passing skills developed in the previous sessions, as well as improve agility at high speeds. During a game of Netball it is very important for an athlete to be able to change directions at high speed. This is why the worker was asked to change direction at halfway, rather than just running through to the end. During the first 30 seconds of this drill the athlete was using their ATP-PC energy system to provide their body with energy. As the drill progressed for approximately 90 seconds, the athlete began to produce ATP using their anaerobic glycolysis system. The athletes were then allowed a period of rest to allow their ATP levels to replenish, before going again.
Drill one was designed to maintain the passing skills developed in the previous sessions, as well as improve agility at high speeds. During a game of Netball it is very important for an athlete to be able to change directions at high speed. This is why the worker was asked to change direction at halfway, rather than just running through to the end. During the first 30 seconds of this drill the athlete was using their ATP-PC energy system to provide their body with energy. As the drill progressed for approximately 90 seconds, the athlete began to produce ATP using their anaerobic glycolysis system. The athletes were then allowed a period of rest to allow their ATP levels to replenish, before going again.
Drill Two
Drill two was largely focused on match awareness, combined with improved concentration and communication. This drill was successful, meaning that goal 3 of increasing the athletes' ability to acknowledge and respond to what is happening around them (match awareness), was achieved. ATP was purely supplied by the ATP-PC energy system as the athletes were only asked to work for periods of 30 seconds, followed by a period of rest. This relates to netball as you may have to work solidly for 30 seconds or so, before getting a slight break. These breaks could be when a ball has been thrown out or the setup for a new centre pass.
Drill two was largely focused on match awareness, combined with improved concentration and communication. This drill was successful, meaning that goal 3 of increasing the athletes' ability to acknowledge and respond to what is happening around them (match awareness), was achieved. ATP was purely supplied by the ATP-PC energy system as the athletes were only asked to work for periods of 30 seconds, followed by a period of rest. This relates to netball as you may have to work solidly for 30 seconds or so, before getting a slight break. These breaks could be when a ball has been thrown out or the setup for a new centre pass.
Drill Three
Drill three was aimed at incorporating a number of different movements all required in a game of Netball. When playing Netball, many movements are required consecutively at very high. This drill aimed to improve the group’s ability to perform actions quickly one after the other, forcing them to think ahead about what movement was next. This also helped to improve match awareness, as in Netball you must always be aware of where you are heading next. Being able to maintain core control, to stay balanced when throwing the last shoulder pass back, is something that my team struggles with, which is why it was incorporated into this drill. They have a tendency to rush, and not be balanced when throwing the ball, resulting in an inaccurate pass. My team also lacked the ability to respond quickly, and correctly, in an intense situation. All the above reasons contributed to decision to incorporate drill three into my program.
Drill three was aimed at incorporating a number of different movements all required in a game of Netball. When playing Netball, many movements are required consecutively at very high. This drill aimed to improve the group’s ability to perform actions quickly one after the other, forcing them to think ahead about what movement was next. This also helped to improve match awareness, as in Netball you must always be aware of where you are heading next. Being able to maintain core control, to stay balanced when throwing the last shoulder pass back, is something that my team struggles with, which is why it was incorporated into this drill. They have a tendency to rush, and not be balanced when throwing the ball, resulting in an inaccurate pass. My team also lacked the ability to respond quickly, and correctly, in an intense situation. All the above reasons contributed to decision to incorporate drill three into my program.
Drill Four
Drill four gave the players an opportunity to improve the concepts of reaction time, and their ability to move quickly towards a ball. These concepts incorporated the fitness components of anaerobic power (speed) as a high intensity effort had to be maintained anaerobically, agility, as the athlete must have the ability to change the direction of their body quickly, and co-ordination. Co-ordination is required to complete the task smoothly, as the actions flow one after the other. ATP is again supplied anaerobically throughout this drill, mainly by the ATP-PC Energy system.
Drill four gave the players an opportunity to improve the concepts of reaction time, and their ability to move quickly towards a ball. These concepts incorporated the fitness components of anaerobic power (speed) as a high intensity effort had to be maintained anaerobically, agility, as the athlete must have the ability to change the direction of their body quickly, and co-ordination. Co-ordination is required to complete the task smoothly, as the actions flow one after the other. ATP is again supplied anaerobically throughout this drill, mainly by the ATP-PC Energy system.
Strengths and weaknesses
My session contained both strengths and weaknesses. A major strength was that the drills were chosen for the specific needs of the team, and incorporated the low volume and high intensity requirements. When combined with short interval training they created a great platform for improvement. This combination also worked the phosphate energy system, which is essential in every sport. Another strength was that the drills chosen matched the skill level of the group. The only drill that could have potentially been too hard, was drill two. In the end this drill turned out to be very positive. The athletes rose to the challenge that the drill posed, and performed at a very high standard. This success effected the team as it increased their confidence levels regarding their personal skills, as well as the skills of their teammates. This positively effected their overall performance in a both a game and training situation.
Alongside the strengths of the session, there were also some weaknesses. These weaknesses involved the players’ inability to maintain the high intensity level required for the whole session to be 100% beneficial, as well as lack of correct technique and inaccuracy in reaching the target heart rates. For the high intensity to be maintained throughout the session, a form of external motivation may have been needed. A form of punishment, negative motivation, may have also been successful. The lack of correct technique involved slack passing technique, as well as footwork such as pivoting. These skills are essential in a game of Netball, which is why this faulty technique would be addressed if the session was to be performed again. The final weakness of inaccuracy in reaching the target heart rate, was due to the absence of a chance to measure heart rate. Suggestions to improve these weaknesses are provided in the last paragraph.
Alongside the strengths of the session, there were also some weaknesses. These weaknesses involved the players’ inability to maintain the high intensity level required for the whole session to be 100% beneficial, as well as lack of correct technique and inaccuracy in reaching the target heart rates. For the high intensity to be maintained throughout the session, a form of external motivation may have been needed. A form of punishment, negative motivation, may have also been successful. The lack of correct technique involved slack passing technique, as well as footwork such as pivoting. These skills are essential in a game of Netball, which is why this faulty technique would be addressed if the session was to be performed again. The final weakness of inaccuracy in reaching the target heart rate, was due to the absence of a chance to measure heart rate. Suggestions to improve these weaknesses are provided in the last paragraph.
Group PerformanceI
Overall, the group did very well in achieving the goals that were set to them. These goals included improving the fitness components of speed/reaction, agility and co-ordination, developing the ATP-PC energy system and increasing the athletes’ ability to acknowledge and respond to the situation around them. As a result of low fitness levels and lack of motivation, at times the group was unable to maintain a high intensity level. This implied that they were incapable of pushing past their anaerobic thresholds to produce energy anaerobically (Hede, Russell, & Weatherby, 2010). Instead of the 90%-100% required intensity, they performed within the range of 80% - 100% intensity. Even though this is not the exact intensity requirements for a session in the second week of a macrocycle, their performance was still improved as it pushed them to their limits. Overall the group’s performance and attitude, made the session very successful.
Improvements
If this session was to be performed again, there would be only be a few potential alterations. This would include increasing the time frame to ensure that the athletes got the full potential out of the session. If the full time of 60mins was available, a warm up drill of reaction balls would have been added. This drill would have acted as preparation for the main part of the session. The accuracy of reaching the target heart rate would also be altered. In the original session, the athletes were not provided a chance to measure their heart rates. This would be altered by giving the athletes a designated time to record their heart rates, ensure that the heart rate of 204 bpm was reached (220 – the athlete’s age) (Anon, 2015). The final improvement would be the implementation of correct technique. If the time was available, the correct technique regarding certain movements would have been shown, especially during drill three. These movements wold include how to correctly rotate their hips during a double dodge and where to position the body and the ball during a high ball. Implementing these improvements would improve the accuracy of the session, and would demonstrate a well performed session designed for the second week of a competitive macrocycle.