Approaches to developing Physical Factors

Learning Outcome I can describe, explain and evaluate different approaches to improving my physical performance.

Shadow Practice http://blogs.kincorth.aberdeen.sch.uk/national5/methods-of-practice/physical/skill-level/shadow “When you practice the movements of the shot without actually hitting the shuttle” Players will watch a model performer to build up a mental picture of the skill. Practice sessions will be short in duration to avoid boredom, but long enough for meaningful progress e.g. 3 x 30 seconds. Shadow practices are commonly used when learning a new skill where the performer has limited or no experience (Cognitive Stage of Learning)

Advantages/Disadvantages You can break the skill down into parts (subroutines), which is easier to learn. Since there is no external factors or hitting of the shuttle there is a greater chance of success. You can receive immediate feedback from your teacher or peers, which allows you to make immediate corrections. Disadvantages It can be a boring practice, which results in lack of focus and motivation. Could decrease overall performance. There are no external pressures so the athlete will not get the opportunity to work on other parts of their game e.g. fitness, tactics, mental pressures. If quality external feedback is not provided at this early stage of practice it can result in bad habits which are more difficult to remove at a later stage.

Repetition Drill http://blogs.kincorth.aberdeen.sch.uk/national5/methods-of-practice/physical/skill-level/repetition/ “Repetition drills as the name suggests involves performing a skill repeatedly” The full skill can be repeated over and over again to develop muscle memory making the skill more natural and automatic. It eliminates the distraction of the game and other skills and helps to 'groove' the correct technique. Varying the practices and including rest periods are required when completing repetition drills to avoid boredom and fatigue.

Advantages/Disadvantages Repeating a skill many times will eliminate faults and develop muscle memory For a coach, teacher or partner is easy to spot faulty technique and correct immediately. You can receive various methods of feedback through a controlled situation e.g. video footage, coach's feedback, observation schedule. Disadvantages If a feeder is inconsistent and therefore ineffective repetition practices won't work. Therefore the performer won't be able to improve the skill they are working on. If the equipment, i.e. shuttles are of a poor quality it will impact the success and motivation of the performer. If movement or other skills are introduced into the practice too early the skill could break down and learners may have their confidence destroyed.

Pressure Drill http://blogs.kincorth.aberdeen.sch.uk/national5/methods-of-practice/physical/skill-level/pressure-practice/  Once a skill has been practiced and the basic movements established, different types of demands (pressure) can be added to further improve the skill. For example the speed at which the movements have to be repeated, the physical demands of the skill or the level of opposition.

Advantages/Disadvantages Allows you to perform under similar pressures to that you would experience in a game Pressure tends to be more exciting and challenging which increases the performer motivation and willingness to try their best. Develops consistency, timing and accuracy with the added bonus of preparing you mentally for similar situations during competition. Disadvantages If pressure training continues after the skill breaks down, learners may have their confidence destroyed and the training may be counterproductive. Performers under mental or physical stress could get muscle tension that leads to poor technique or movement during the activity.

Starter Questions Name 3 approaches we have used to develop physical factors (skills) in badminton. Choose one of these approaches and explain one reason why we used it. Choose one of these approaches and evaluate one disadvantage of using it.

Principles of Training For a training programme to be effective you need to apply certain principles of training to your performance: Duration Frequency Intensity Specificity Progressive Overload Reversibility

Perform a certain number of Reps Interval Training Alternating between periods of hard exercise and rest Work for a set time Rest for a set time Perform a certain number of Reps Interval training will only improve Cardio Respiratory Endurance if the work to rest ratio is at least 1:1, however this must be over a long period of time e.g. work for 1 minute and rest for 1 minute.

Interval Training By-line, 25m line, by-line By-line, halfway, by-line Week 1 (Training Programme) Week 4 (Training Programme) Work: 1 min Work: 1.15 mins Rest: 1 min Rest: 50 secs Repeat: 10 Repeat: 10

Advantages (Explanations) It’s a simple approach which is easy to understand and set up. This means that performers won't get confused leading to more productive training. Also, more time can be spent training as opposed to setting up and explaining things. 2. The Principles of training are easily applied to this type of training. Because of this performers will find it easier to progress their training to ensure improvements take place. It will avoid "plateau" and training becoming counterproductive. 3. It's an effective approach to improving Cardio Respiratory Endurance. This is an important aspect of fitness in most team games and required for a successful performance.

Performers can become bored and demotivated during interval training. Disadvantages Performers can become bored and demotivated during interval training. Because of this they might not try their best during training sessions and therefore it will not improve their cardio respiratory endurance. 2. This type of training doesn't reflect some of the demands experienced during the game. The performers are not getting to practice the movements, short bursts of speed and skills they will need to use during the game. Therefore, their overall performance will not improve.

Continuous Training Continuous Training is working continuously with no rest for a minimum of 20 minutes The purpose of continuous training is to maintain a steady pace throughout the duration of the training. In order for improvements to be made your heart rate must be in the correct training zone (70-75% of maximum heart rate).

Continuous Training Week 2 Training Programme Work out 70-75% of max heart rate (220-age) This is the correct training zone for improving CRE Run at a steady pace for 20 minutes without stopping round the outside of the hockey pitch. At the end of the 20 minutes take pulse to monitor if you are working in the correct training zone (70-75% max heart rate) Week 5 Training Programme Same process except run for 25 minutes

Training Within The Activity (Interval Training Approach) Training within the activity involves practicing the specific skills/techniques and movements as well as the fitness requirements of hockey. During each training session the performer replicates the movement patters, footwork and coordination which are needed during a game.

Training Within The Activity Advantages All training takes place in the environment of the activity and so players become more familiar with game surroundings, court lines, improving spatial awareness and comfort. You can work on both skills and fitness at the same time through these drills. The effects on the muscles replicate those of a real game situation. Through using the ball hand eye coordination can be improved. This type of training is more motivating and exciting resulting in more intense training. Training on your own does not have the same competition and incentive. Disadvantages When doing this type of training it may require complex skills to be performed, which some players might not be able to do. Therefore, training will be ineffective and they won't improve their fitness or skills. This type of training requires lots of specialist equipment and can take time to set up and explain. Because of this there is less time available for training and performers might find it confusing.