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Higher PE – Swimming

Higher PE – Swimming. Preparation of The Body How to Evaluate The Effectiveness of Y our Programme. 100m Race Pace Swim. From the 100m race pace swim, what data relates to your: Overall performance? CRE? ME? SE? Coordination?. Initial Data – 100m Front Crawl Swim.

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Higher PE – Swimming

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  1. Higher PE– Swimming Preparation of The Body How to Evaluate The Effectiveness of Your Programme

  2. 100m Race Pace Swim • From the 100m race pace swim, what data relates to your: • Overall performance? • CRE? • ME? • SE? • Coordination?

  3. Initial Data – 100m Front Crawl Swim Overview of whole performance: Time / place Strengths / weakness in coordination: Technique assessment Strengths / weakness in endurance CRE – Pacing per 25m (75m), breaths per 25m ME – Arm pulls per 25m SE – Pacing in last 25m

  4. Focused data collection • What test measures a physical aspect of fitness? What physical aspect of fitness does it measure? • What test measures a skill related aspect of fitness? What skill related aspect of fitness does it measure? • What test measures a mental aspect of fitness? What mental aspect of fitness does it measure?

  5. Focused data collection T5 Test – specific measurement of aerobic capacity (CRE) Physical Fitness Stroke Efficiency Test – specific measurement of Coordination Skill Related Fitness SCAT Test – specific measurement of Anxiety Mental Fitness

  6. Discuss the effectiveness of your programme of work. Give detailed examples of the improvements you made. Build answer around each category of fitness Physical Fitness Name the aspects you set out to improve What effect did they have on your 100m front crawl performance? What evidence do you have to back this up? Skill Related Fitness Name the aspect you set out to improve What effect has it had on your 100m front crawl performance? What evidence do you have to back this up? Mental Fitness Name the aspect you set out to improve What effect has it had on your 100m front crawl performance? What evidence do you have to back this up?

  7. Cardio Respiratory Endurance • Specific Test? • What should improve in that test? - Distance - Average speed • What is now more efficient? • Aerobic energy production • Lactic acid energy system is more effective

  8. Improved CRE Benefit to Performance • How will this benefit? • Faster pace in first 75m (closer to Maglischo’s criteria) • More consistent pace in first 75m • Compare 1st test splits to 2nd test splits • Reason? • More O2 supplied to muscles, work higher intensity for longer, DELAY build up of lactic acid

  9. Speed Endurance • If improved you should be able to? • Increase pace in last 25m working under anaerobic conditions • Benefit should be? • Faster last 25m split time • Evidence? • Compare 1st test split time (last 25m) to 2nd test • Reason? • Better TOLERANCE of Lactic acid build up

  10. Coordination and Control • What should increase? • Stroke efficiency • Evidence? • Number of strokes (decrease) per 25m – comparison • Effect/benefit this had? • Less resistance / drag and created more propulsion with each stroke

  11. Mental aspects of fitness • Improved anxiety control • Evidence? • 1st SCAT score was 25 and my 2nd was 15 • Benefit? • More relaxed before – conserve energy • Confident mental rehearsal of pacing before the race

  12. Benefit to Overall Performance • What should happen? • Quicker time • Compare time 1 to time 2 • This was as much because… • Great increase in CRE, SE… • This was not that much because… • Not big increase in CRE, SE (Training programme not long enough/missed some sessions). Or I had a fast starting point and only minimal improvement could be made

  13. Overall Effectiveness of training should be measured in time difference from first swim. How many seconds have you improved by? Can you explain the amount in terms of your starting level of fitness?

  14. Future development Needs • Discuss what you think your future development needs are?

  15. Explain in detail your future development needs. Think about what you have been working on. These aspects are the main features of performance whether you are starting at a low level or are at a high performance level Therefore development needs: 1 – continued improvement of aerobic capacity (CRE) – explain why and how in broad terms you would go about this 2 – continued improvement of speed endurance - explain why and how in broad terms you would go about this 3 – continued improvement of coordination – explain why and how in broad terms you would go about this Think about whole performance 4 – more focus on start and turns – explain why and how in broad terms you would go about this 5 – more focus on mental preparation – explain why and how in broad terms you would go about this

  16. Physical - Why? • Increase delay in lactic acid build up • Increased CRE means faster base speed and 75m • SE = Increased tolerance to LA build up • Faster last 25m • Two main PHYSICAL aspects of fitness in performance

  17. Control - Why • Control – make me more streamlined / efficient / create less drag/resistance • Use les energy, conserve energy for last 25m • Mental Rehearsal – can train race pace in your bedroom through visualisation • Improve muscle memory, confidence, stay relaxed before race

  18. How? • Retest • Correct pace to work at correct training zone • Progressively Overload

  19. Better swimmers… • Maintain fitness • Work on start • Turns • Breathing • Why? • Looking to make small gains through better technique

  20. Homework Monday 16th December

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