Purpose and Aim - This is a training programme to help develop my
performance in rugby at the position of flanker. I will detail all
aspects of my training programme will be monitored by use a diary. I
will also be evaluating my train programme to see if an how I best
improve my chosen components . I will be performing this training
programme during my school summer holiday, in the months of July and
I have 3 components I aim to improve:
1) Stamina - Resistance to fatigue, illness and endurance to continue
even in the face of difficult and trying condition.
2) Strength - The ability to move an external force or to lift a heavy
3) Agility - The ability to change direction of movement at speed.
In school we did a test for each one of these components to test my
current level of performance these were my results:
1) Strength - For this test I did the hand grip dynometer test and my
result was 40.4.
2) Agility - For this test I did the illinos run and my result was
3) Stamina - For this test I did a bleep test and my result was level
1) I'm going to improve my strength by doing circuit training
involving these exercises sit ups, step ups, back drops, rest, squat
thrust, bench press, squats and a short run round the bench's I want
to improve my strength to increase the pushing power in my legs and
upper body strength for ripping the ball out in malls. I'll be doing
these exercises alone to put more concentration in my work out.
2) For stamina I'm going to start with doing a 2 mile running, 2 mile
biking and some swimming I want ...
... middle of paper ...
1) When swimming I will make sure there is a lifeguard or when I'm
swimming at my grand parents pool someone is in and aware.
2) I will be wearing goggles
3) I will know the depth and the length of the pool
4) Even though I will be swimming it is important that I drink water
just the same for running.
5) A thorough warm up and warm down must be carried out.
1) A thorough warm up will be carried.
2) When doing the exercises I will carry it out on grass due to it
being softer and if I was to slip when doing the shuttles I would not
3) The correct shoes will be worn
4) Someone will be aware of me training as it will be done in my back
5) There will be a brief water break every so often
6) A warm down will be carried out once finished
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