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Enhancing Performance Through Structured Training and Analysis

This document outlines a one-off performance preparation strategy, focusing on methods such as the MFST (Bleep) test, match analysis, and movement analysis. These standardized testing protocols provide reliable data for comparing performance over time. Key strengths and areas for development are identified, such as effective forehand techniques and weaknesses in smashing. A targeted training program is proposed, incorporating interval and continuous training to elevate fitness levels, monitored through a training diary and pulse checks, ensuring successful progression towards performance goals.

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Enhancing Performance Through Structured Training and Analysis

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  1. National 5 Prelim Preparation

  2. One off Performance • What activity are you going to use for your one off performance?

  3. Question 2b – Why use the method • MFST (Bleep) test • Standardised test – set rules and protocols of how set up = reliable for future reference • Accurate comparison due to reliability • Easy to set up and repeat • Focussed test of CRE • Firm foundation to plan fitness work (programme)

  4. Question 2b – Why use the method • Match analysis - CRE • See how CRE affects your play • Competitive situation (game) • Individual observer = accurate and reliable • Easy to set up and repeat • Can compare you results with others in the class

  5. Question 2b – Why use the method • Movement analysis – technique • Identify strengths and weaknesses of the skill • Knowledge of results - 10 repetitions = accuracy / frequency of success (Quantitative (how many) data) • Can compare to model / elite performer • Qualitative (how good) data = Understanding of what needs worked on • Permanent record – can compare

  6. Question 2c – Strengths and Areas for Development • Identify Strengths of your performance (from data / evidence) • Describe the effect this has on your performance • “My Forehand in tennis is strong. Whenever my opponent plays a weak return to my FH side I can play a fast FH drive to the back corner. This puts my opponent under pressure and gives him less time to be balanced and ready to play an effective return.” • Same for Area for Development (weakness) • “Because my smash is poor I let the ball bounce and play a forehand shot. This gives my opponent more time to recover and get in to base position. I also find it difficult to time the FH shot as the ball bounces very high, very quickly.”

  7. 2d – Training Programme Plan • Factor = Physical = Endurance • Approaches = Interval training and Continuous training • Targets = to get to level 10 on the MFST (Bleep test) • How long? • 4 weeks • How many times? • 3 times a week • What will you change? Describe – make practices more difficult, work longer, shorter rest… • How will you monitor your work? • Training diary / pulse during rest periods / feedback / success (7/10)

  8. Question 2d ii – Explain why you chose this particular programme of work • Variety • Easy to progress • Rest periods allows time to monitor pulse – check your heart rate is what? • Short blocks of work mean concentrating for shorter time • Give examples of why – Listing the above reasons or other reasons without giving examples or greater detail with extended reasons will not give you full marks if any

  9. Reason why • “The 2 minute active rest period allowed me to check my pulse rate. This let me see if I was in the correct training zone. I need to work in the aerobic training zone to improve my CRE. If my HR was below……”

  10. Training Programme • You need three sessions as examples from your programme – do you have these? Create them if you do not • Sessions should show progression

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