Key Planning Information Flashcards
Identify 2 types of goals
Short and Long Term
What timeframe would a short term goal cover?
A session - A week
What timeframe would a long term goal cover?
Length of PDP - usually 6 weeks
Why do we set goals?
Specific focus for each session
Aid monitoring and tracking
Provide motivation - something to work towards
What acronym do we use for setting goals?
SMART
What does SMART stand for?
Specific
Measurable
Adjustable
Realistic
Time Bound
Why should a goal be specific?
‘Their goal should be specific one that is not written as a general statement. This means they can focus more closely on a certain element of their physical weakness and give them a clear aim to focus upon which can lead to them improving that area.’
Why should your goal be meaurable?
‘Their goal should also be measurable and contain figures that can be compared against. This means it will be easier for them to measure if they have met their physical goals and can help them when considering their next goal as they simply adjust the figures based on the success of the previous session.’
Why should your goal be adjustable?
‘Their goal should also be adjustable and not set in stone. This means they can take into account issues such as illnesses, injuries or performance plateau’s that crop up and the goal can take this into consideration and be amended to better suit the performer.’
Why should your goal be realistic?
The performer should also ensure their goal is realistic to their ability levels. This means they can set a target that is challenging but not overstretching which can ensure that they remain motivated in their pursuit of improvement. This can then lead to them giving 100% in all sessions as they know that improvements are within their reach and they will be willing to keep persevering even when the going gets tough.’
Why should your goal be time bound?
You provide yourself with enough time to reach your goal but not too much time that you lose interest and motivation.
Can you identify a short term goal for each of the 4 factors?
Example answer
‘By the end of today’s deep breathing session, I want to let go of my anger at the referee within 5 deep breaths.’
Can you identify a long term goal for each of the 4 factors?
Example answer
By the end of my 6 week PDP I want to achieve a score of 18.5 seconds in the Illinois Agility Test
What does SPORT stand for?
Specific
Progressive
Overload
Reversibility
Tedium
What does FIT stand for?
Frequency
Intensity
Time
Which part of SPORT FIT is this an example of?
A gymnast decides to use a variety of different CRE approaches rather than doing the same one over and over again.
Tedium
Which part of SPORT FIT is this an example of?
A tennis player prefers to include interval training in their PDP as opposed to continuous training because it contains different paces like in a match.
Progressive/ Intensity
Which part of SPORT FIT is this an example of?
A football player felt that their last two sessions were not challenging enough. As a result, they have asked their coach to make the duration of their next approach longer.
Overload/ Time
Which part of SPORT FIT is this an example of?
In week 3 of their PDP, a dancer trained four days in a row and now feels exhausted. In week 4, they plan to train Monday, Wednesday, Friday and Sunday so they have a rest in between each day to minimise the risk of injury.
Reversibility/ Rest/ Frequency
Which part of SPORT FIT is this an example of?
A badminton player has decided to push themselves and will increase how often they train in a week from twice a week to 3 times a week.
Frequency
What are the 3 stages of learning?
Cognitive (beginner)
Associative (intermediate)
Autonomous (expert)
What are the principles of effective practice?
VPSMARTER
What does VPSMARTER stand for?
Variety
Progression
Specific
Measurable
Achievable
Realistic
Time
Exciting
Recorded
Which part of VPSMARTER is this?
I made session 4 tougher than session 3 by adding in a hoop to the back of the court where I wanted the shuttle to land during my repetition drills.
Progression
Which part of VPSMARTER is this?
After completing session 3, I discovered that my goal was far too easy so I decided to make it harder and more realistic to my ability levels in session 4.
Realistic
Which part of VPSMARTER is this?
I always finished each session with some sort of fun game to give me something to look forward to at the end of each session.
Exciting
Which part of VPSMARTER is this?
When learning the overhead clear, I decided to use a range of approaches like shadow practices, repetition drills and pressure drills to keep things interesting.
Variety
Which part of VPSMARTER is this?
I decided to make my repetition drill more game-like by instructing my partner to feed the shuttle to the back of the court whilst I was standing at the front when learning the overhead clear.
Specific
Which part of VPSMARTER is this?
I noted my thoughts and feelings of each session in my training diary and then used this to help me set the correct next steps.
Recorded
Which part of VPSMARTER is this?
When I reached the autonomous stage, I decided to move to conditioned games so that I can learn how to make decisions of when and where to use the overhead clear in matches.
Achievable
Which part of VPSMARTER is this?
I decided to make session 1 just 15 minutes when doing the shadow practice because I was aware that it could get boring performing without the use of a shuttle.
Time
Which part of VPSMARTER is this?
In session 4, I wanted at least 8 of my overhead clears to land in the targeted area.
Measurable
