Candidate 1 Evidence Section 2(b) Analyse the information from the literature review to inform PDP target setting (marks available: 10) From my research I found that to improve my ability to tumble in gymnastics I must design a program that targets explosive strength in the lower limb musculature and the upper body. From the journal of strength and conditioning articles 17 I found that the most effective way to improve explosive strength is through a combination of plyometric training and maximum strength training. Therefore, I have decided to design an 8 week program that focuses on improving maximum strength alongside plyometric training. I have split the 8 week program into 4 week blocks as my research suggests the intensity of a strength training program should be increased after 4 weeks. The Cell: A Molecular Approach. 2nd edition 3 states that The more muscle fibres recruited for a movement the greater the force produced. Due to the fact that plyometric training enhances motor unit recruitment and the firing frequency of fast twitch fibres, it is the leading method for improving explosive strength in the lower limb musculature and jumping ability, and therefore why I plan to incorporate it into my program. For optimum results and it is recommended that I do 2-3 plyometric training sessions per week for the duration of 40 minutes. During the first 4 weeks for my experience level I should have between 80-100 foot contacts per session and include a light 10 minute warm up to avoid injuring any joints. Plyometric training is most effective when a wide range of exercises are used and so I plan to include jumps-in-place, standing jumps, multiple hops and jumps, box drills and depth jumps. After a discussion with my coach I have decided to do 2 plyometic training sessions per week, so that I am able to fit maximum strength training in alongside plyometric training. Nevertheless I will include a plyometric warm up during my maximum strength sessions as I plan to use mainly dynamic exercises as my research suggests this is the most effective way of recruiting fast-twitch fibres. My research suggests that to improve the strength of a muscle, the size of the muscle must be increased, known as muscle hypertrophy. However I found that training for maximum strength can improve the strength of a muscle without dramatically increasing the size. This is ideal for gymnastics as to be an effective gymnast, one needs exceptional strength with minimum size muscles. Therefore, I have decided to train for maximum strength and not muscle hypertrophy. To improve maximum strength I found that lifting weights close to your maximum as quickly as possible, for a low number of repetitions is effective. However for gymnastics tumbling, my research concludes that it would be more beneficial to use my body weight as resistance because this is the maximum weight I will have to move and support. This makes the strengthening exercises more specific to gymnastics as this is the exact weight I will have to support when I am tumbling. SQA www.understandingstandards.org.uk 1 of 5
Specificity will be incorporated into my training program by using strengthening exercises that closely mimic the motion of tumbling. From my research I found that to have the greatest improvement on tumbling, training exercises must be done at the same speed as well as through the same range of movement as the skill itself to ensure that the appropriate muscle fibres are being recruited. Therefore, I plan for my maximum strength exercises to be dynamic so that only my fast twitch fibres are being recruited. I will use dynamic exercises such as handstand bounces because they are specific to tumbling as they require the same shoulder action. I plan to mimic the fast arm action used during a tumble by using a resistance band as this will increase the strength of my deltoid muscles through the same range of motion. It is recommended that I do 10-20 repetitions of two leg movements and 5-20 single leg movements. As my strength progresses after the first 4 weeks, rather than increasing the size of the weight I am lifting, I will increase the frequency and duration of the bodyweight exercises, in order to continue to improve. Therefore I have decided to do 15 repetitions for the first 4 weeks and 20 repetitions for the last 4 weeks of my program. I will apply the same structure to the upper body exercises as this was recommended by the Ultimate Guide to Weight Training for Gymnastics. To have the greatest impact on my maximum strength my research suggest I have 3 training sessions per week which is supported by Isabel Walton a High Performance Coach. SQA www.understandingstandards.org.uk 2 of 5
Candidate 2 Evidence Section 2(b) Analyse the information from the literature review to inform PDP target setting (marks available: 10) Several authors have indicated that video analysis, uniformed coaching and shooting drills can improve technique although over-training and possessing poor basic skills can produce negative results (Gels 11 ; Knudson 5 ). Other authors postulated performing regular drills, some with an opponent to condition the players to the added difficulties they may face while performing the skill under pressure (6,7,8,11,12,13). I agree with these statements and feel that I would benefit by implementing regular challenging drills close to the basket due to playing the position of centre. In match play, the key becomes very crowded due to players trying to shoot or defend. Therefore, as suggested by Rojas et al and Noah Basketball, releasing the ball at my high point will be advantageous for shooting over all the players defending this area. Releasing the ball at a higher point than I do now will reduce the likelihood of the opposition blocking the shot and result in my shot having a greater chance of success. Therefore, I feel it is crucial to incorporate pressure drills, as suggested by Struzik, into my training programme. However, due to being in the associative stage of learning I feel it would be detrimental to my technique if I included them in the beginning of the training programme. Instead I will add them at a later stage and initially focus on the technique of the skill. I will gradually increase the pressure in my exercises as I begin to improve enabling me to develop the skill further and move toward the automatic stage of learning. The added pressure will also enable me to feel more self-assured while executing the skill under pressure and allow my confidence to increase while completing the skill during a match situation. ESPN Sports Science discussed how the optimal release angle of a jump shot varied by individual players as it depends on their height and how far they jump off the ground. When investigating Stephen Curry, they found that his angle of release was between 50 and 55 degrees. Noah Basketball on the other hand gave contradictory information citing the most successful angle of release if 45 degrees. Personally, I agree with the views of ESPN Sports Science as the stature and jumping ability of every player varies. Additionally, given the height differences of players it seems illogical for every player to shoot with the exact same release angle. Noah Basketball also stated that although the shooting arc is important for becoming a consistent scorer, serious training for the arc has never been possible. Therefore, I am not going to try and specifically improve the angle of release of my jump shot but instead on correcting the preparation part of the skill which will in turn improve my angle of release. From the literature review I discovered that consistent footwork was need when performing the jump shot. This can consist of having your feet square to the basket before every shot, as suggested by Gels; or adopting Fury s approach of implementing your own personal technique and style. So, to improve my footwork, I am going to utilise the strategy of having my feet square to the basket as I feel this will allow me to have a strong base to my stance and enable me to generate the required power for the jump. To improve SQA www.understandingstandards.org.uk 3 of 5
my footwork, I will use repetition drills when training to allow me to get used to using this technique and enable it to become more automatic and dependable. Once this technique has become established I plan to introduce some defenders into my drills to make sure I maintain the correct footwork whilst under pressure. These pressure drills will enable me to practice my jump shot in conditions similar to a game situation. This will hopefully allow my technique to remain consistent even when marked by the opposition s defence. Callaway indicated the importance of hand positioning. When comparing my jump shot to Flockhart, my hand positioning was identified as my main weakness as they were placed in the wrong position on the ball. Flockhart suggested completing shooting drills using one hand to primarily train my shooting hand to release the ball and leave the other to act as a guide. To perfect this new technique, literature suggests repetition drills focusing on hand positioning, and practicing the techniques proposed by Callaway and Pro Shot Shooting System to create backspin, since spin is generated solely from shooting hand movements. Therefore, it is crucial that my training programme incorporates these exercises to improve my hand positioning but introduce backspin on the ball key components of a successful jump shot. Since mistakes are likely to occur frequently, due to learning a new technique, it will be important to receive regular feedback. To check and assess performance changes, jump shot evaluation by the model performer at the middle and end of my training programme was suggested in addition to coach feedback. This is consistent with McGann s work on coach feedback. By identifying these specific weak factors in my performance and by following ideas postulated by various authors, it has allowed me to plan a training programme to improve my jump shot. SQA www.understandingstandards.org.uk 4 of 5
Candidate 1 commentary Stage 2(b) Analyse the information from the literature review to inform PDP target setting (10 marks) The candidate was awarded 10 marks for this stage of the project. Paragraph 1 From my research increased after 4 weeks 2 marks Paragraph 2 The cell: box drills and depth jumps 2 marks Paragraph 3 After a discussion.recruiting fast twitch fibres 1 mark Paragraph 4 My research suggests.not muscle hypertrophy 1 mark Paragraph 4 To improve maximal strength.support when I am tumbling 1 mark Paragraph 5 Specificity will be.. range of motion 2 marks Paragraph 6 It is recommended that high performance coach 1 mark Candidate 2 commentary Stage 2(b) Analyse the information from the literature review to inform PDP target setting (10 marks) The candidate was awarded 9 marks for this stage of the project. Paragraph 1 Several authors have.playing the position of centre 1 mark Paragraph 1 In match play greater chance of success 1 mark Paragraph 1 I feel it is crucial.skill during a match situation 2 marks Paragraph 2 Personally, I agree.my angle of release 1 mark Paragraph 3 From the literature review.power for the jump shot 1 mark Paragraph 3 To improve my footwork.when marked by the opposition s defence 1 mark Paragraph 4 Callaway indicated the of a successful jump shot 1 mark Paragraph 4 Since mistakes are likely work on coach feedback 1 mark SQA www.understandingstandards.org.uk 5 of 5