Action plan

Question 1

What are the three coaching points?

Answer 1

• Reduce stride length
• Increase speed
• Improve strength of their posterior chain

Question 2

How can success of the coaching points be measured?

Answer 2

Observation, timing and weight lifted

Question 3

Describe the frequency of sessions

Answer 3

2-3 times a week
1/2 track and 1 gym
1 hour each

Question 4

Mark scheme:

• Why will it take (1)?
• Justify (2) of sessions
• Range of (3)
• Detailed (4)
• Possible (5)
• C, E and M

Answer 4

1 - 10 weeks 
2 - timescale, frequency and duration
3 - progressive practises 
4 - coaching points 
5 - adaptations 
Conclusions, evaluations and measure

Question 5

What muscles are predominant in the posterior chain?

Answer 5

Abdominals, gluteus, latissimus dorsi, erector

spinae and tensor fasciae latae

Question 6

What is the focus of week one and two?

Answer 6

Improve strength of the posterior chain

Question 7

What is the track session focus in week one and two?

Answer 7

Cone run throughs and drill sessions e.g. inchworms, a-runs, straight leg drives and slalom

Question 8

How can the week one and two track sessions be progressed?

Answer 8

• 2f 1b to 20m x2
• Extender cone runs to 30m with run off
• Slalom (sprint and high knees)
  > Increase length, repetitions, introduce competition

Question 9

Describe the week one and two gym sessions

Answer 9

Circuit: sumo-squat leg through, power jacks, burpees, grasshopper press-ups, frankenstein lunges and table-top turn overs (30s on and 15s rest x2)
Weights: squats and deadlift (6x3)

Question 10

How can the week one and two gym sessions be progressed?

Answer 10

• Increased repetitions, weight, depth of squat, lift with intent
• Increase work time, decrease rest time, increase repetitions, encourage a faster pace or height of jumps

Question 11

What is the focus of week three and four?

Answer 11

Improve strength of posterior chain and endurance

Question 12

What is the track sessions for week three and four?

Answer 12

Oregon trail and 40m finishers

40/60 grass runs

Question 13

What is the gym sessions for week three and four?

Answer 13

Pully runs and drills, battle ropes, wobble cushion holds and medball work

Question 14

Justify the week three and four programme

Answer 14

• Week 1/2: identify technique weaknesses and aim to improve kinaesthetic awareness
• Week 3/4: assess success of skill transfer when working with effects of fatigue to improve endurance and buffering capacity to delay OBLA
• Subfocus to the main coaching point of improving their slow cadence to encourage habitual nature

Question 15

What is the focus of week five and six?

Answer 15

Reduce slow cadence with maintenance of speed

Question 16

Describe the track sessions of week five and six

Answer 16

100m broken runs and 60m looped runs

- Accelerate to 30, sustain to 80 ‘tall and floaty’ and accelerate to 100

Question 17

Describe the gym session of week five and six

Answer 17

Weighted stability, pully runs and drills, deadlift jumps and one leg squat
Circuit: 10>1 sit up runs, frog squat squares, tricep dips, press ups off the bench, frankenstein lunges, bear crawl and spiderman footreach

Question 18

How can the programme be progressed in weeks five and six?

Answer 18

2 x 1hr track sessions and 1 x 2hr gym session OR
2 x 1hr track sessions and 1 x 1.5 hr gym session OR
2 x 1hr gym sessions and 1 x 1hr track session

Question 19

What’s the focus of weeks seven and eight?

Answer 19

Reduce slow cadence despite the effects of fatigue

Question 20

Describe the track sessions of week 7 and 8

Answer 20

6x120s

10x100m 1 minute runs

Question 21

Describe the gym session in weeks 7/8

Answer 21

Pully runs, weighted stability and circuits including weights

Question 22

What if the athlete hasn’t progressed as estimated by week 7/8?

Answer 22

Intended target: 10x100m 1 minute runs x2
If not: Sit out when they tire or lose technique and sit out until the second set, if they fail to complete this then they should have a three minute rest and then complete 3x40m finishers

Question 23

What’s the focus of weeks nine and ten?

Answer 23

Apply learning to a competitive situation

Question 24

What’s the aim of completion after weeks nine and ten?

Answer 24

Improved technique and reduce previous time for 100m sprint in competition

Question 25

Describe week nine training

Answer 25

100m broken runs, 40m finishers and drill runs, pully runs, battle ropes and circuits without weights

Question 26

Describe week ten training

Answer 26

Drill runs, 3x100m with walk back recovery x2 and no gym session

Question 27

Apply learning theories to the action plan

Answer 27

Observational learning of the drills (Describe Bandura’s four stages)
Cognitive theory of track sessions
Operant conditioning (introducing competition to progress practises)

Question 28

Describe observational learning

Answer 28

Attention, Retention, Motor production and Motivation

Question 29

When would pharmacological aids apply to the action plan?

Answer 29

Describing how the athlete could increase their rate of progression, pharmacological aids, especially anabolic steroids would be of benefit but is not legal

Question 30

Describe anabolic steroids

Answer 30

Synthetic hormone (testosterone) to promote protein synthesis, can be used for rehab but is illegal and has significant health risks such as coronary heart disease and permanent liver damage

Question 31

Describe the performance pyramid

Answer 31

The higher up the pyramid, the less performers there are because skill increases and there is a higher quality of coaching, equipment and expense for athletes to have greater success

Question 32

Apply routes to sporting excellence

Answer 32

Talent recruitment for testing of physical attributes and natural strengths in sport
> Phase two - assessment physical, medical and mental stability
> 6-12 months of rigorous training and assessment