1. Developing a Personal Development Plan

2. Stages of learning 1.Preparation (Also known as Cognitive) 2.Practice (Also known as Associative) 3.Automatic (Also known as Autonomous) D. U. F. C. A. T

3. 1. Preparation stage Identify the sub-routines involved in the skill / technique and make an attempt to learn each part. Get a mental picture of the skill or technique. Understand the basics of what is to be learned. Shadow the movement. Break the skill down, if possible. Slow the skill down, if possible. At this stage, many errors so will need lots of encouragement, advice and support to keep going. (Positive feedback)

4. 2. Practice stage Link together all sub-routines of the skill / technique. Repeated practice to become more consistent in performing skill / technique successfully. Detect & correct errors in your execution on skill / technique. Method of practice and time spent in the practice stage will be different for everyone, depending on your ability, experience and difficulty of the skill. The assistance of an accurate “feeder”. Pressure gradually increased as you improve. Chance to play conditioned games. Compare your performance with a ‘model’.

5. 3. Automatic stage At this stage, most sub-routines have become automatic. Put the skill / technique you have learned into a full-game situation. You can now concentrate on other aspects of your performance (e.g. strategy / tactics) as you can perform this skill / technique without even thinking about it.

6. Stages of learning D – Decision Making U – Understanding F – Feedback (External / Internal) C – Control A – Accuracy T – Technique These features are taken into consideration and are linked to the specific stages of learning. See following hand out.

7. Stages of learning PreparationPracticeAutomatic Features Decision making when applying skill in whole perf. Very poorSome good apparent High level evident throughout Understanding of how skill is performed Limited K & U Good K & U Very Clear Excellent K & U Feedback Large consistent use Mostly external 80% Little internal 20% Lesser consistent use Less external 40% More internal 60% Less external need 20% Rely more on internal 80% Control & Accuracy Little Looks Clumsy More C & A Less mistakes Controlled Effortless Accurate Application of Technique Inconsistent application Just recognisable More consistent application More recognisable Consistent application Few errors, High success rate, Very recognisable

8. Methods of practice – Physical (Skill) Solo / shadow / partner / group. Target drill? Size of Target? Opposed / unopposed. Gradual Build-up. Repetition drills / practices. Massed / distributed. Conditioned / small-sided games. Whole / Part / Whole. REMEMBER THIS IS FOR TENNIS - SERVE

9. Methods of practice – Physical (Agility) Plyometrics Drop and Get Up Lee Brown and Vance Ferrigno, authors of "Training for Speed, Agility, and Quickness," recommend the "drop and get up" drill to improve your agility. Stand upright holding a racquetball or tennis ball. Throw the ball about 10 feet in the air, drop to your belly, get up and catch the ball before it bounces twice. Alternatively, throw the ball higher and try to catch it before it bounces once. Forward-Backward Ladder Drill The forward-backward ladder drill improves your ability to accelerate and decelerate while moving forward and backward. Stand at one end of an agility ladder. Jump with both feet over the first square into the second square. Immediately jump backward to the first square, forward to third square, backward to the second, forward to the fourth and so on until you have gone the length of the ladder. Spend as little time as possible on the ground between jumps. After performing the drill with both feet, do the drill on one foot and then alternate feet with each jump. Hexagon Drill The hexagon drill, featured by Brown and Ferrigno, works on your agility in all directions. Draw a hexagon with 2-foot edges on concrete with chalk. Stand in the middle facing any of the edges. Jump forward over the edge you are facing and then back to the middle of the hexagon. Then, while facing the same way, jump diagonally over the edge immediately to your left and back to the center. Continue to the left until you have jumped over all the edges once. Rest briefly and then perform the drill in the opposite direction.

10. Methods of practice – Physical (Agility) Lateral Box Jumps Lateral box jumps improve your ability to jump high from side to side. Stand on either side of a wooden box, between 1 and 3 feet tall. Jump sideways on top of the box and then off the box to the opposite side. As soon as you land, jump back on top of the box and then back down to the starting position. Perform five jumps in each direction. Skier Jumps Skier jumps require quick side-to-side movements with both feet like downhill skiers make when weaving through gates. Place a 3-foot-long piece of tape on the ground. Start on either side of the line and jump sideways, back and forth across the line as quickly as possible. Count how many jumps you can make in 1 minute.

11. Methods of practice – Mental Mental rehearsal / imagery can help us overcome high levels of anxiety before or during a performance. Mental rehearsal helps an athlete: Familiarise the athlete with a competition site, a race course, a complex play pattern or routine etc. Motivate the athlete by recalling images of their goals for that session, or of success in a past competition or beating a competitor in competition Perfect skills or skill sequences the athlete is learning or refining Reduce negative thoughts by focusing on positive outcomes Refocus the athlete when the need arises e.g. if performance is feeling sluggish, imagery of a previous best performance or previous best event focus can help get things back on track See success where the athlete sees themselves performing skills correctly and the desired outcomes Set the stage for performance with a complete mental run through of the performance For example, in basketball when taking a free throw: Familiarise yourself with the movement, think about how you are going to do the skill (think BEEF). Motivate think back to previous times when you have successfully scored a free throw See success be confident. Only think about scoring the free throw Set the stage for performance think about your performance as a whole. Think back to skills you have successfully completed in the game (shots, lay-ups, passes, dribbles) Rehearsing this sequence over and over in a performers mind helps them overcome high levels of anxiety or to focus more successfully on a performance. This allows performers to perform to a higher level, as they are much more mentally prepared during a performance

12. - Activity: Tennis - Long term aim: stays same - Have a target for Physical & mental - Approach = describe all drills etc. (detailed) Each session plan must include details of - what your focus is, what you are going to do, how the practice will be set up, roles of those involved, how many times you will complete the practice (repetitions/sets, any rest periods) Stages of learning should be taken into consideration also. The need to adapt PDP and WHY should be identified also.

13. Monitoring and measuring effect of program of work V – Video O – Observation schedules T – Training diary / log / comments E – Evaluation (Feedback – Int / Ex) Video your performance (serve) and analyse the good/bad etc. Could do another observation schedule to see if any different from initial collection of data. Training diary/log – keep scores, pointers, your feelings, any success, do immediately/during program. Evaluation – you MUST record any feedback (internal and external) immediately.

14. - Activity: Tennis - Long term aim: stays same - Have a target for Physical & mental - How I monitored – describe how you did this? Evaluate (from your monitoring, if there is anything you need to change?) Evaluate and justify why you want to change this for next session? (too easy / too hard / too boring / losing motivation/ too tiring / your ability improving / moving into a new stage of learning (DUFCAT) / met targets / progressive overload / Feedback received? / facility limits? / injury? Upcoming events etc)