2. Is the ability of the heart and lungs to get oxygen to the muscles, so that the muscles can perform for a long time.

3. Positive Impacts upon performance  Allows you to play the full game  You will contribute more to your team  Keeps your skill level high  You will make better decisions  You willl have a higher success rate of passsing, shooting and tackling

4. Negative Impacts upon performance  You will tire early and not last full match  You will be less effective to your team  You will make lots of mistakes  Your decision making will be poor  Your opponent will see you as a weakness in your team

5. Aim: To measure the ability of the heart and lungs to get oxygen to the muscles over a period of continuous exercise. Instructions: Run as far as possible within 12 minutes. Run at a steady pace instead of sprints and fast running. The outcome is based on the distance the test person ran, their age and their sex. It is an easy test to perform on larger groups.

6. Aim: To measure the ability of the heart and lungs to get oxygen to the muscles over a period of continuous exercise. Equipment: Two sets of cones set out 20 metres apart. CD player with the multi stage fitness test CD. Multistage Fitness Test

7. CONTINUOUS TRAINING Any exercises (e.g. running, swimming, cycling) that ensures that the heart rate is operating in your training zone for approximately 20 to 30 minutes for 3 to 4 sessions per week. FARTLEK TRAINING Continuous running or swimming with short sprint bursts followed by a slower recovery and then more continuous paced running or swimming.

8. Interval Training Interval running leads to improvement by mixing heavy periods of fast running with recovery periods of slower jogging.

9. Improved training leads to improved CRE which in turn will lead to an improved performance.

10. Speed is the ability to cover a distance or perform a movement in the shortest possible time. Speed comes in two ways  Whole body speed  Single body part speed - ZeleznyZelezny

11. Positive effect of Speed on performance  Allows you to react quicker  Allows you to get to the ball quicker  Outrun a defender  Move around the court quicker  Win a race

12. Negative effects of speed on performance  You will be second best to the ball  You would struggle to react to opponent  You will not keep up with attackers  You would concede possession  You would be a weak link in your team

13. 30 metre Sprint Test Aim: To measure how fast you can cover a 30 metre distance Equipment: Measuring tape, cones and a stopwatch

14. Speed and Agility Training  Short and sharp burst of energy with long recoveries  Use of speed ladders  Sprint drills