Remember: - Keep practices related to the demands of the activity - Set realistic targets: short and long term - Consider the work:rest ratio - Make sure your practices show progression - Only progress when you have mastered the previous stage - Keep practice sessions short, fun and challenging

Long Term Goal (Aim) Increase the effectiveness of my overall play in singles Badminton to try to get the highest practical Higher mark I am able to. Medium Term Goal (Objective) In the next six weeks, I wish to improve the technique and effectiveness of my Overhead Clear

Six Week Session Overview SessionMain PracticeGame Practice 1 Shadow Work Gradual Build Up Feeding Drills Conditioned Games 2 Gradual Build Up Feeding Drills Conditioned Games 3Gradual Build UpConditioned Games 4 Pressure Drills Combination Rallies Conditioned Games Full Games 5 Conditioned Games/Small Sided Games Conditioned Games Full Games 6 Conditioned Games/Small Sided Games Full Game

TIMECONTENTCOACHING POINTS WARM UP (10 mins) Fast feet exercises, astride jumps and stretching Prepare body physically for the activity to come MAIN PRACTICE (15 – 20 mins) Shadow Drills - Move from base to rear (f/h) - Move from base to rear (b/h) - Move to either corner (3 sets of 15 repetitions for each one, with a 3 minute rest between each set) Gradual Build Up (from feed) - Move from base position (both sides) (4 sets of 20 repetitions, with a 3 minutes rest between each set. 50% of shuttles should land within the tram lines at the back of the court) Concentrate on movement aspects Break skill into Preparation, Action and Recovery Focus on turning side on From accurate feeds introduce the shuttle Gradually increase speed of feed (add pressure) GAME ACTIVITY (10 – 15 mins) Conditioned Games Must start each rally with high serve and five overhead clears. (Play each game to 7 points then rest for 2 minutes between games) Use skill in a controlled game like situation COOL DOWN (5 mins) Gentle Jog and Stretch Return body gradually to resting state This is an example of a Session 1

TIMECONTENTCOACHING POINTS WARM UP (10 mins) Jogging, Stretching. Four corners of court warm up Prepare body physically for the activity to come MAIN PRACTICE (15 – 20 mins) Gradual Build Up (from feed) - Move from base position (both sides) (4 sets of 20 repetitions, with a 3 minutes rest between each set. 60% of shuttles should land within the tram lines at the back of the court) Repetition Drill - Continuous Overhead Clear Rally over the net with partner (Work for 2 minutes, rest for 1 minute. Target of 10 Continuous O/H Clears) From accurate feeds introduce the shuttle Gradually increase speed of feed (add pressure) Return to base position after every overhead shot Push shuttle to back of court GAME ACTIVITY (10 – 15 mins) Conditioned Games Must start each rally with high serve and five overhead clears. (Play each game to 7 points then rest for 2 minutes between games) Use skill in a controlled game like situation COOL DOWN (5 mins) Gentle Jog and Stretch Return body gradually to resting state This is an example of a Session 2

TIMECONTENTCOACHING POINTS WARM UP (10 mins) Jogging, Stretching, Minefield (cone turning) game Prepare body physically for the activity to come MAIN PRACTICE (15 – 20 mins) Gradual Build Up (from feed) - Return Clear straight - Return Clear Cross Court - Move from base position (both sides) (4 sets of 20 repetitions, with a 3 minutes rest between each set. 60% of shuttles should land within the tram lines at the back of the court) Repetition Drill - Continuous Overhead Clear Rally over the net with partner -Add in a drop Shot every 5 Clears (Work for 2 minutes, rest for 1 minute. Target of 10 Continuous O/H Clears) From accurate feeds introduce the shuttle Gradually increase speed of feed (add pressure) Return to base position after every overhead shot Push shuttle to back of court in Clear GAME ACTIVITY (10 – 15 mins) Conditioned Games All Overhead Shots should either be a clear to the back or a drop shot to the front (Play each game to 7 points then rest for 2 minutes between games) Use skill in a controlled game like situation COOL DOWN (5 mins) Gentle Jog and Stretch Return body gradually to resting state This is an example of a Session 3

TIMECONTENTCOACHING POINTS WARM UP (10 mins) Jogging, Stretching, Shadow Movements of a game (lunges, side steps) Prepare body physically for the activity to come MAIN PRACTICE (15 – 20 mins) Pressure Drill - 2 feeders, 1 worker. Feed for a net shot, then a feed for a Clear (4 sets of 15 repetitions, with a 2 minute rest after each set. 70% of O/H Clears must land in the tramlines at the back of the court) Combination Shot Rallies - High Serve, Straight Clear, Cross Court Clear, Straight Clear (10 rallies, then rest for 2 minutes. Repeat 4 times. 70% of O/H Clears must land in the tramlines at the back of the court) From accurate feeds introduce the shuttle Gradually increase speed of feed (add pressure) Stop after each rally has ended. Return to base position after each shot GAME ACTIVITY (10 – 15 mins) Conditioned Games All Overhead Shots should either be a clear to the back or a drop shot to the front (Play each game to 11 points then rest for 2 minutes between games) Use skill in a controlled game like situation COOL DOWN (5 mins) Gentle Jog and Stretch Return body gradually to resting state This is an example of a Session 4

TIMECONTENTCOACHING POINTS WARM UP (10 mins) Jogging, Stretching, Four corners warm up – try to beat partner Prepare body physically for the activity to come MAIN PRACTICE ( mins) Pressure Drill - 4 feeders, 1 worker. Feeding for a net shot on left, clear on the right, net on the right, clear on the left (4 sets of 15 repetitions, with a 2 minute rest after each set. 70% of O/H Clears must land in the tramlines at the back of the court) Conditioned Games All Overhead Shots should either be a clear to the back or a drop shot to the front (Play each game to 11 points then rest for 2 minutes between games) Return to base after each shot is played Stop after each rally has ended. Return to base position after each shot GAME ACTIVITY ( mins) Small Sided Game ½ Court Singles Game to 21 points (Must either win game or get to at least 15 points) Use improved O/H Clear in game situation COOL DOWN (5 mins) Gentle Jog and Stretch Return body gradually to resting state This is an example of a Session 5

TIMECONTENTCOACHING POINTS WARM UP (10 mins) Rally on same side of net with partner – side step after each shot Prepare body physically for the activity to come MAIN PRACTICE ( mins) Conditioned Games All Overhead Shots should either be a clear to the back or a drop shot to the front (Play each game to 11 points then rest for 2 minutes between games. 80% of the O/H Clears should be landing in the tramlines at the back of the court) Small Sided Game ½ Court Singles Game to 21 points (Must either win game or get to at least 18 points) Ensure return to base after each shot is played. Monitor whether O/H Clear is being played correctly GAME ACTIVITY ( mins) Full Court Game Play full court game up to 21 points (Must either win game or get to at least 18 points) Use improved O/H Clear in game situation COOL DOWN (5 mins) Gentle Jog and Stretch Return body gradually to resting state This is an example of a Session 6

REMEMBER: When designing your skill development sessions, you must include: - METHOD OF PRACTICE - TIME OF PRACTICE (WORK) - REST TIME - SUCCESS CRITERIA/TARGETS - NUMBER OF REPETITIONS - WARM UP - COOL DOWN When answering this question in the exam, you may need to EXPLAIN WHY you used each of the methods of practice as well. Relate this to the STAGE OF LEARNING that you are in.