Planning practices and training Essay Example for Free

Planning practices and training Essay I am going to do my practise sessions for a beginner, who has little experience and very basic skills in trampolining, such as straight bouncing and stopping. By the end of these sessions, they should be able to do a short sequence of simple skills, becoming more confident and fluent in the execution of them. Each sessions length will depend on the time needed to learn and practice a skill. Routine: 1. Tuck jump, 2. 1/2 twist jump, 3. Straddle jump, 4. Full twist, 5. Pike jump 6. Seat drop to feet. Warm up: Pulse raising activities: o 20 straight bounces with correct arm movements on the trampoline, 5 star jumps and 5 leaps, on the floor. o These simple exercises are appropriate for younger children (usually beginners) and as they are easy. o They also use the muscles required in trampolining. (Quadriceps, hamstrings and calf muscles.) Mobility activities: o 10 shoulder shrugs, 10 large circular motions with arms (forwards and backwards) neck movements, elbow and knee flexions and extensions and hip rotations. o These loosen the joints to be used, (shoulders/hips/neck) and help injury prevention. o They are simple. Stretches: o Quadricep stretch, by holding the foot behind the performer and pushing the hips forwards slightly. o Hamstring stretch, by bending one leg at the knee and putting the other leg out straight so that the heel is on the floor. The hands should rest on the bent knee. o Calf stretch, by putting one foot back and parallel but not adjacent to the other foot, and pushing down on the back heel until a slight strain is felt. This warm up should be done before each session and will increase heart rate, so the body is warm. By the end of the sessions, the performer will probably be suppler (more flexible) therefore will have to push the stretches further. Their cardio vascular endurance should increase too. Warm down: o 10 straight bounces and walking around the trampoline 2 times to decrease the HR and rid of any lactic acid. Gentle stretching will increase flexibility. Session 1: Aim-Learn and practice shapes. Tuck, straddle and pike jumps. (Duration-1 hour) Warm up. Start by showing a demonstration of each skill separately. Teach and do a broken down run through of each slowly and finally re-demonstrate the skill. Tuck jump-At the top of the bounce, the knees are bought up t the chest and the hands to the shins. Push the legs back down afterwards, and stop. Straddle jump-At the top of the bounce bring both legs out to the side and to the front, so an angle above about 100`dergees is formed. Touch between the knees and the feet, anywhere on the shins. Bring legs back together, down and stop. Pike jump- Involves bringing both legs out straight in front of. Ideally, the angle between the trunk and the legs should be 90à ¯Ã‚ ¿Ã‚ ½. The legs should be squeezed together, straight, with pointed toes, and the hands should touch the tops of the legs anywhere between the knees and toes (although the nearer the toes the better it is.) These should be learnt in about 40 minutes on a class of 5-8 performers. Practicing of the skills should take place for 20 minutes, so the performers can learn the feel and begin to improve their feel of the skill-specificity. Warm down. Session 2: Aim-Practice and develop tuck, straddle and pike jumps. Learn and develop 1/2 and full twists. (Duration-1hour, 15 minutes) Warm up. Start by practicing the skills from session 1. Do these, correct and improve for 15 minutes. Show a demonstration of and 1/2 twist, to introduce variation. Explain and teach it: To twist, the performer should stretch out of the trampoline and twist with the arms above the head. Look for the mats as reference points. Practice 1/2 twists for 25 minutes. Show a demonstration of a full twist, to introduce variation. Explain and teach it: To twist, the performer should stretch out of the trampoline and twist with the arms above the head. Look for the mats as reference points. Practice full twists for 30 minutes. These are more demanding. Control and tension are required for good twists. This will overload the performer with information with this session, but a lot will need to be practiced. Warm down. Session 3: Aim-Practice shapes in a sequence, e.g. 3 tuck jumps, 3 straddle jumps then 3 pike jumps. Practice twists. Start to integrate twists on the end of skills, to introduce variation. (Duration-1hour, 10 minutes) Warm up. Practice skills separately from session 1 to refine the skill, for 10 minutes. Practice twists for 20 minutes, to build confidence in the performer and to improve the skills. This will help the performer consolidate knowledge and progress. Do each of the shaped bounces with a 1/2 twist before. Do the skill again with a 1/2 twist after. Practice these for 40 minutes. This is using overload methods to teach here. Each performer will find this tricky at first but will get to an appreciation of the joint skills and will probably be able to do them by the end of the session. Session 4: Aim- To introduce the seat drop skill to the performers and practice the shaped bounces with full twists and 1/2 twists before and after each skill. (Duration-1 hour, 10 minutes.) Warm up. Practice full and 1/2 twists so the performer is confident with them. 10 minutes. Practice each shaped bounce with a 1/2 twist before and after, then with a full before and after the skill. Do this for 30 minutes. Demonstrate, explain and teach the seat drop. This move sounds easy, but it is more difficult to do well. For a good seat drop, the performer should stretch to the top of the jump pushing the hips forward slightly at the same time. On the way down, pointing the toes towards the mat will allow the performer to land sitting on the trampoline. The correct position is with the legs together, leaning slightly backwards with the hand just behind, and to the side of, the bottom. Fingers should point the same way as the toes. Integrating moves into/out of seat drops introduces variation. Practice and get familiar with the seat drop position and practice from standing and with a small bounce beforehand for 30 minutes. Getting more confident. Warm down. Session 5: Aim Improve seat drops and run through routine in two stages, then as a whole. (duration-1 hour,15 minutes) Practice shaped bounces with 1/2 and full twists before and after for 10 minutes to refine the skills together as one. Do specific skills then practice as a whole. Re-talk through and demonstrate seat drops, as these are a more difficult skill. Practice seat drop position, seat drops from standing and seat drops with a small bounce before, for 20 minutes. Go through skills 1-3 of the routine until they run smoothly together and practice. Approximately 10 minutes. Go through skills 4-6 of the routine until they run smoothly together and practice. Approximately 15 minutes because the seat drop adds difficulty. Run through the whole routine until it runs quite smoothly. About 20 minutes. The performer should have shown progression through the last five sessions, and can now apply them fully to a routine. Warm down. Session 6: Aim- to refine the routine as a whole. (Duration- 1 hour, 10 minutes.) Warm up. Practice seat drops with height for 15 minutes. Go through the whole routine, spotting any difficulties and practice the difficulties, i.e. skills 3-5 could be hard to do. Do this until the performer is comfortable with the difficulties, for up to 30 minutes. Practice the whole routine through for 20 minutes.