Pupil Workbook - Athletics

PUPIL WORKBOOK - ATHLETICS

Use this workbook in school.

This will help you to record information and answer relevant questions in your jotter.

DO NOT WRITE IN THIS WORKBOOK Model of Performance Comparison 100m

Time Position in Race

Performance in 100m is very quick and it would be difficult for an observer to record information during a competitive race.

Your performance in a competitive race should be recorded so that you can watch the recording more than once or slowed down to make sure your comparisons with a model performance – written below - are accurate and valid.

The information below collects evidence on your TECHNIQUE. If certain parts of this technique need improvement, it may indicate a weakness in strength or reaction time.

Compare each action of your performance with the statements below and tick the column if your action is the same as the model performance.

ON YOUR MARKS Race 1 Race 2 Feet correctly located in the blocks - knee of the rear leg opposite the instep of the front foot ON Fingers form a high bridge behind the line YOUR MARKS Hands evenly positioned slightly wider than shoulder width

Shoulders back and vertically above or slightly forward of the hands

Hips rise slowly to a position above the shoulders

Front leg knee angle approx. 90 degrees GET SET Rear leg knee angle approx. 120 degrees

Feet pushed hard back into the blocks

Drive the arms hard GO Extend the whole body so there is a straight line through the head, spine and extended rear leg - body approx. 45 degree angle to the ground Arms move with a smooth forward backward action - not across the body - hands move from approx. shoulder height to hips Elbows are at 90 degrees

RACE Shoulders stay down, not hunched

Drive the leg forward fast with a high knee action

The heel strikes under the backside Standardised Tests for Physical Factors that impact on Performance in 100m

Speed - Flying 30m

30 metre time

60 metre time

Now enter this information at the following web address http://www.brianmac.co.uk/flying30.htm

My flying 30 metre time

Comparison with normative data:

Reaction Time - Ruler Drop test

Distance (in centimetres)

Reaction time (in seconds)

You can enter your results at http://www.brianmac.co.uk/rulerdrop.htm and compare your results to older age ranges.

Assessment:

Strength - Grip dynamometer

Right hand kgs Left hand kgs

You can enter your results at

www.brianmac.co.uk/ grip .htm Observation Sheets for Athletics 800m

Ask a partner to watch you compete; s/he must watch carefully so that the information is ACCURATE.

Race Race Split Factor Split 1 2 Aerobic Endurance 200m split – record the time in the next column

Aerobic Endurance 400m split – record the time in the next column

Aerobic Endurance 600m split – record the time in the next column

Aerobic Endurance 800m split – record the time in the next column Aerobic Endurance Where in the field are you after the break? Tactics Aerobic Endurance Where in the field are you at the bell? Tactics Aerobic Endurance How many times do you overtake in the race? Tactics Aerobic Endurance How many times are you overtaken in the Tactics race? Timing When do you start your sprint finish? Tactics 50m/100m/200m/300m Anaerobic Is your sprint finish close with any other Endurance athletes? Tactics Anaerobic Endurance If your finish is close – do you win? Tactics

Aerobic Endurance- Bleep Test or Cooper Run

Bleep test result: Level Shuttle

Now enter this information at the following web address http://www.brianmac.co.uk/beep.htm

12 minute Cooper Run: Distance

Now enter this information at the following web address http://www.brianmac.co.uk/gentest.htm

VO2 max level:

Comparison with normative data: Anaerobic Endurance - Running-based Anaerobic Sprint Test (RAST)

Your weight in kgs or lbs

35m sprint time 1 35m sprint time 2

Now enter this information at the following web address http://www.brianmac.co.uk/rast.htm

Maximum power Minimum power

Average power Fatigue index

If your average power is between 226W and 374W you have good anaerobic endurance unless your fatigue index is higher than 10. Observation Sheets for Athletics 4 x 100m Hurdles

You will need two other people to collect information when you compete; they must watch carefully so that the information is ACCURATE.

Race 1 Race 2

Do you have even strides between hurdles? Do you lift your lead foot and knee high in front of you to clear the hurdle? Do you bend your trail knee to the outside to clear the hurdle? Do you dip at the hips before you go over the hurdle? 50m split – record the time in the next column

50m split – record the time in the next column

Was the changeover successful and smooth? Did the incoming runner communicate on the changeover? Did the outgoing runner pace their start well?

Standardised Tests for Physical Factors that impact on Performance in 4 x 100m Hurdles

Anaerobic Endurance - Running-based Anaerobic Sprint Test (RAST)

Your weight in kgs or lbs

Now enter this information at the following web address http://www.brianmac.co.uk/rast.htm

Average power Fatigue index

If your fatigue index is higher than 10, your anaerobic endurance needs improvement.

Flexibility - Sit and Reach

Comparison with normative data: Speed - Flying 30m

30 metre time

60 metre time

Now enter this information at the following web address http://www.brianmac.co.uk/flying30.htm

Comparison with normative data: Observation Schedule High Jump

Factor Competition 1 Competition 2 Confidence How many times do you clear the bar on Anxiety your 1st attempt? Power Confidence How many times do you clear the bar on Anxiety your 2nd attempt? Power Confidence How many times do you clear the bar on Anxiety your 3rd attempt? Power Technique Do you always take off your outside foot?

Technique Do you bend your take off knee? Technique Do you turn your back to the bar in the air? Flexibility Technique Do you arch your back over the bar? Flexibility Technique Do you lift your hips as you go over the Flexibility bar? Technique Do you flick your legs up as you go over Flexibility the bar?

Height Position in competition

Power - Standing Broad Jump or Standing Vertical Jump

Standing Broad Jump Distance (in centimetres)

Now enter this information at the following web address

www. brianmac .co.uk/stndjump.htm Comparison with normative data:

Standing Vertical Jump Distance (in centimetres)

www. brianmac .co.uk/sgtjump.htm Flexibility - Sit and Reach

www. brianmac .co.uk/sitreach.htm

Flexibility – Static Trunk & Neck

Now enter this information at the following web address http://www.brianmac.co.uk/flextest3.htm

Distance (in inches)

Comparison with normative data: Model of Performance Comparison Long Jump

Distance Position in competition

Ask a partner to watch you compete; s/he must watch carefully so that the information is ACCURATE. Tick the parts of the technique that are performed correctly.

Competition 1 Competition 2 Start run with head down and arms pumping high. Begin to lift head and gradually raise into an upright running posture APPROACH Knees are high, arms fast & straight, 90o angles at elbows 2nd last step – push off firmly, hips & knees sink slightly Bend knee & plant take off foot accurately on board TAKE OFF Lift chin and hips as you take off & look forwards (not down) Swing arms over shoulders and high

Bring non-take off knee forwards & high FLIGHT Bring other knee forwards & high

Stretch feet and legs forward in front of body

Bring arms downwards but above legs

LANDING Land feet first

Pull body forward – pull hips up

Speed - Flying 30m

30 metre time 60 metre time http://www.brianmac.co.uk/flying30.htm

Comparison with normative data: Power - Standing Broad Jump or Standing Vertical Jump

www. brianmac .co.uk/stndjump.htm Comparison with normative data:

Standing Vertical Jump Distance (in centimetres)

www. brianmac .co.uk/sgtjump.htm Model of Performance Comparison Shot

Competition 1 Competition 2

Shot on top of fingers

Grip Shot under chin

Elbow extended high

Side-on with back leg bent Stance Weight over back foot in chin-knee-toe position Non-throwing arm extends forwards & upwards in direction of throw Back hip drives up

Weight transferred from back foot to front foot

Putt Throwing elbow stays high

Hips turn quickly to face direction of throw Throwing arm punches out high & forwards to push putt Non-throwing shoulder stays up (does not drop)

Distance Position in competition

Strength - Grip dynamometer

Right hand kgs Left hand kgs

You can enter your results at

www.brianmac.co.uk/ grip .htm

Power - Standing Broad Jump or Standing Vertical Jump

www. brianmac .co.uk/stndjump.htm Comparison with normative data: Standing Vertical Jump Distance (in centimetres)

www. brianmac .co.uk/sgtjump.htm

Balance - Stork Test

Right leg Time (in seconds) Left leg Time (in seconds)

You can enter your results at http://www.brianmac.co.uk/bstorktst.htm

Comparison with normative data: Sport Competition Anxiety Test (SCAT)

Assessing Your Anxiety

Read each statement below, decide if you "Rarely", "Sometimes" or "Often" feel this way when competing in your sport, tick the appropriate box to indicate your response.

Rarely Sometimes Often 1. Competing against others is socially enjoyable 2. Before I compete I feel uneasy 3. Before I compete I worry about not performing well 4. I am a good sportsman when I compete 5. When I compete, I worry about making mistakes 6. Before I compete I am calm 7. Setting a goal is important when competing 8. Before I compete I get a queasy feeling in my stomach 9. Just before competing, I notice my heart beats faster than usual 10. I like to compete in games that demands a lot of physical energy 11. Before I compete I feel relaxed 12. Before I compete I am nervous 13. Team sports are more exciting than individual sports 14. I get nervous wanting to start the game 15. Before I compete I usually get uptight

Name SCAT Score =

Less than 17 = You have a low level of anxiety 17 to 24 = You have an average level of anxiety More than 24 = You have a high level of anxiety Task 1

Create your own example of the factors which affect two DIFFERENT events to the ones given in this information book.

Use the same template to show the different PHYSICAL, MENTAL and EMOTIONAL factors that impact on performance in this event.

Your 1st example must:  Identify the event you have chosen  Explain all the physical factors and how these may have a POSITIVE impact on performance  Explain all the mental and emotional factors and how these may have a NEGATIVE impact on performance  Give pictures/illustrations of your event

Your 2nd example must:  Identify the event you have chosen  Explain all the physical factors and how these may have a NEGATIVE impact on performance  Explain all the mental and emotional factors and how these may have a POSITIVE impact on performance  Give pictures/illustrations of your event Task 2

Identify the event(s) you collected information about.

Choose two different methods you might use to collect information about your performance in these events.

Which methods did you use?

Why did you choose to use method 1? Give reasons why this method was useful to you.

Describe what you did when you collected data using this method

Why did you choose to use method 2? Give reasons why this method was useful to you.

Describe what you did when you collected data using this method

Task 3

Choose two athletics events which you know you need to improve

Using the information you have collected about factors that affect performance, which factors have a positive impact in your performance in these events?

Event 1.

Which factor is a strength for you in this event?

Using the information you have collected explain why this factor is a strength for you in this event.

Event 2.

Which factor is a strength for you in this event?

Using the information you have collected explain why this factor is a strength for you in this event.

Using the information you have collected about factors that affect performance, which two factors have a negative impact in your performance in these events and are therefore development needs?

Event 1.

Which factors are development needs for you in this event?

Using the information you have collected explain why the 1st factor is a development need for you in this event.

Using the information you have collected explain why the 2nd factor is a development need for you in this event.

Event 2

Which factors are development needs for you in this event?

Using the information you have collected explain why the 1st factor is a development need for you in this event.

Task 4

Choose one event from athletics

Choose two different approaches to develop two different factors that impact on performance in this event.

Factor 1

Approach used to develop this factor

Describe what you would do when using this approach

Explain the advantages and disadvantages in using this approach

Factor 2

Approach used to develop this factor

Describe what you would do when using this approach

Explain the advantages and disadvantages in using this approach

Task 5 – Personal Development Plan

Which event do you want to improve?

Event 1 Event 2

Set yourself a GOAL for this event that you want to achieve at the end of the development plan.

Goal for event 1

Which factors are having a negative impact on your performance in these events? Can you set a GOAL to improve these factors?

Factor 1 Goal

Factor 2: Goal

Goal for event 2

Choose one approach for each factor and describe how you will use this approach.

Factor 1 Approach

Factor 2 Approach

Now complete your personal development plan to show how you apply all principles of training. Approach: Duration: Intensity: Goal

Week 1 – session 1

Explain your reasons for this

Week 2 – session 1 Explain your reasons for this

Explain your reasons for this Week 3 – session 1

Explain your reasons for this Training Diary

Session Date

Describe what you did in this session

What goal did you set yourself?

Did you achieve this goal?

Describe how you felt physically during this session

Describe how you felt mentally during this session

Describe any changes you need to make for your next training session?

Training Diary

Session Date

Training Diary

Session Date

Task 6 – Evaluating your Personal Development Plan

You will now have collected information on your performance following completion of your personal development plan.

Compare the information you have collected with the information you collected before your personal development plan.

Describe the information that shows you have improved your performance in your chosen event?

How did you Personal Development Plan help you to make these improvements?

Use information from your plan and the training sessions you recorded. Think about:  The approaches you selected to suit your development need  The range of approaches to help you stay interested  The progressions you made to help you continue improving  The goals you set yourself during training sessions and at the ends of your plan

Using the information you have collected following your personal development plan, which two factors now have a negative impact in your performance in these events and are therefore future development needs?

Which factors are future development needs for you in this event?

Using the information you have collected explain why the 1st factor is a future development need for you in this event.