Key Concept 5 Planning, implementing and monitoring performance In this slideshow we cover…. Periodisation The 3 phases of training The 3 training cycles Short and long term goals Monitoring performance

Periodisation Periodisation is the organisation of training into a carefully considered plan which involves different periods of training, each period having its own specific aims and purposes.

Phases of Training You need to work on maintaining your level of physical and skill-related fitness which should now be at its peak. You should ‘taper down’ your training before competition and have an adequate rest and recovery period afterwards. This is a period of ‘active rest’. You need to maintain a good level of general physical fitness while ensuring that you are rested sufficiently for the demands of pre-season. Phase 1= PRE SEASON (or the preparation period or pre-competition phase) Phase 2= COMPETITIVE PERIOD Phase 3= TRANSITION PERIOD Complete general training and progress to more specific training, focusing on improving physical fitness. Training needs to relate to the nature of the activity and your role within it. Both skill-related and physical aspects of fitness must be covered.

Planning and implementing training in pursuit of personal goals. Effective planning is an important initial stage in training and should include an identification of key events and competitive demands to allow you to produce 'peak' performances. It is essential that you identify your short term and long term needs, to enable you to identify when intensive training periods should take place. You should use a planned and systematic approach to all your training phases. Recognising the different phases within the training year, is called 'periodisation'.

The content of your personal programme should take account of the specific nature of the activity, your ability, role and experience. Once you have identified your training priorities, you can use training cycles to help you phase your training. There are three stages, which includes a microcycle (which relates to your immediate training targets for a week), mesocycle (which relates to your short-term training targets eg over a number of weeks/ a number of microcycles) and macrocycle (which relates to your long term training targets- the overall training period). Consideration of theses training cycles and completion of a monitoring process ensures that your training programme will be effective.

Performance Planning

You should be looking at both short-term and long-term goals You should be looking at both short-term and long-term goals. Setting yourself a goal which is achievable in the short-term is the first step in moving towards your long-term goal. Why set targets? In order to stay motivated, you must work towards an ultimate goal A goal motivates you to work hard and prepares you mentally for a performance A goal gives you direction and allows you to check your progress Meeting your goal will increase your confidence

SMARTER targets S…Specific (to focus attention) M…Measurable (to assess against a standard) A…Agreed (by both performer and coach) R…Realistic (challenging but possible) T…Time-phased (specific date for completion) E…Exciting (Inspiring, challenging) R…Recorded (Written down to evaluate progress)

Your long-term goal may be to play throughout a full game of Basketball without having to be 'subbed' because of diminishing performance. Short-term goals may be to: run for 30 minutes complete a 30 minute fartlek run maintain a high standard of play for 30 minutes maintain a high standard of play for 40 minutes. Each short-term goal should contribute towards achieving the long-term goal of playing a whole game at a high standard. Your training should be planned in such a way that you are likely to achieve each of the personal goals you have set. Having planned your programme it is important that you implement it fully, otherwise you will not gain the benefits you hope for. By testing during your programme you will discover if you have achieved each of your short-term goals. This can then allow you to alter your programme if necessary. Only by achieving short-term goals can you achieve your overall target of improvement in the performance situation.

Monitoring Training Monitoring allows you to maintain long and short term targets. The motivational benefits of monitoring should be mentioned with examples from personal experience. Why monitor? Monitoring allows you to identify your next steps for improvement. Allows you to check whether your training methods are appropriate Allows you to assess your current level of fitness to compare it to previous levels Helps you to decide whether your training is at the correct intensity Allows you to find out whether improvements are being made in the specific area you targeted. Makes sure you are not over working. Monitoring your progress allows you to gauge whether you are likely to meet your targets.

Monitoring can be used to determine the intensity Monitoring can take place before, during and after a training programme. You would use the same methods of recording information as in the initial tests. This would include an analysis of your improvement both within the game situation and also out with the game. (Movement chart, Skill effectiveness chart, Standardised Fitness Tests). Monitoring can be used to determine the intensity of a training session, such as Heart Rate Monitoring and use of the Rate of Perceived Exertion (RPE) and the Borg Index. Training Diaries may also me used when monitoring to log what training sessions are being carried out and how these make you feel. This can help determine if you are overtraining or not training at the right intensity.