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Adapting/Changing your training programme Goal Setting Higher P.E. Slide 2 Goal Setting Goal-setting involves you setting challenging targets which are specific to your performance. There are three main types of goal: outcome goals performance goals process goals. Slide 3 Goal Setting cont.. Outcome Goals These focus on the result of a particular competition or event such as a winning a badminton tournament. Outcome goals are based on comparing yourself against other performers. Slide 4 Performance Goals Performance Goals focus on individual performance and not on comparing your performance against others For example, setting an accuracy goal of landing 7 out of 10 overhead clears in the back tram-lines during practice or in a competitive situation. Achieving performance goals may result in you being satisfied with your performance even though you do not achieve your outcome goals. Slide 5 Process Goals These focus on technique rather than results e.g. by focusing on extending arm on contact with the shuttle when performing an overhead clear rather than the outcome of the shot. Slide 6 So why would you set goal????????? improves motivation develops confidence. Goals should challenge but not intimidate you. Unrealistic goals will not be achieved and your morale will suffer. On the other hand if your goal is realistic and can be attained, you will continue to be motivated. This will make you a more confident player. Making your goals time-phased is important. You should have short-term and long term deadlines. Achieving your short term goals leads to achieving your longer term goals. Goal setting therefore allows progression as each short term achievable goal is met. Goal setting should also be measurable. This allows you to notice any improvements made and to check if your programme is working or not. It is important to keep good performance records in a training diary. Slide 7 Task 1 Write down as many reasons why you would change/adapt your training programme? You can do this on your own or in pairs. You have a few minutes to do this. Slide 8 Reasons for adapting your training programme. Tedious no longer motivational. My ability had improved at a much quicker rate than expected. reached a learning plateau (improvements were not being made) Goals set were not realistic (de motivating) Length of programme too short/too long Methods of practice were not appropriate to your stage of learning too demanding/not demanding enough. Can you think of anymore..look your book?!?!?!?! Slide 9 So what changes/ adapting Think about the green sheet of paper write in your jotter how you could adapt each practice to avoid or overcome some of the issues on the previous slide. You should have an example for at least; Rep Drill Target Drill Pressure Drill Combination Rally Slide 10 Monitoring your training programme Write down as many ways that you have used to monitor the effectiveness of your training programme. Slide 11 Ways to monitor your programme Training diary (performance or feelings). Monitoring of goals (goal-setting) and whether or not they are being met. Technical feedback (teacher or partner observes technique during practice). Trigger words (can help monitor efficiency of technique) Statistical feedback (measuring performance during practice i.e. Scatter Graph to show accuracy and consistency in performance). Interim games against players of a similar ability. Compare performance at start with present. Write down why you think these ways are appropriate. Slide 12 Why these methods are appropriate? Monitoring allows you to adapt practices, if there is limited improvement. Training diary keeps a record of progress which can be reflected upon. Goal-setting monitors the progress being made practice by practice. A short term-goal should be made every practice. Long-term goals can also be reviewed by considering the level of progress to date. Technical feedback if technique is not improving, the performer may have to go back to planning stage. Trigger words keeps focus and provides an internal check for monitoring the improvement of technique. Statistical feedback is an objective and reliable method for monitoring practice as it provides evidence/scores throughout the programme. If score is improving, practice is working. Slide 13 Question In your jotter answer the following question (4 marks) How did you monitor the effectiveness of your training programme???????????? Slide 14 How did you monitor the effectiveness of your training programme ? A few examples below. By goal setting I was able to have a more regular monitoring strategy, by having consistent self-checking and peer feedback from my partner in my ability to meet my technique (or process) goals, as well as my accuracy (or product) goals. During my remedial post practice drill, I had set a technique goal of extending my arm fully in 9 out of attempts when passing the ball high to my partner from a seated position. In every training session, I recorded my results in a training diary to monitor the effectiveness of my drills and meeting this goal. During the target practice, accuracy was easily monitored on a daily basis, by recording the number of baskets completed from a variety of positions, and comparing this from one lesson to the other. Slide 15 Monitoring the effectiveness of your training programme. I monitored the effectiveness of my programme through the use of video, scatter graphs, match analysis sheets and a training diary. I also received external feedback from a coach. (internal feedback???) Using the video, I compared my performance from when I first began to what level I was at during the training programme (approx half way through) I then compared it to the footage at the end of the programme too, to see if I had progressed again further since I last checked my progress. The video footage each time was myself in a similar level game situation so that it was a fair test. I used the same amount of opponents and played for the same length of time. I used accuracy plot sheets as evidence from my target drills to compare, like the video footage, my progress throughout the programme at the beginning, middle and end. Also, I did the same for the match analysis sheets. I looked at each technique tally on the sheet and viewed it in comparison to the previous sheets that had been recorded. I worked out percentages from the evidence so as I could see statistically my progress. My training diary involved the statistics etc from the scatter graphs and match analysis sheets too. However it mainly contained internal and external feedback. Internally, it was data of how I felt my progress was coming along and external was the feedback from my coach documented. This was valuable as it was opinion rather than facts and helped to motivate me along the way. Slide 16 Training diary examples. Week 1 Shadow Practice, Single feed Practice. Scatter Graph. Shadow practice made me feel more comfortable at performing overhead clear. Helped me focus on straightening arm and recovering to base at the end of the shot. Kinaesthetic feedback and the scatter graph results in the single feed practice made me realise I still wasnt contact the shuttle above racquet shoulder and hitting the shuttle far enough to the back of the court. Need to go back to Shadow Practice. Slide 17 Week 2 Shadow, Single Feed target practice (6/10 in back tramlines), Co-operative Rally. Much more confident after shadow practice, ready to progress to more demanding practices. Repetition of practice made me feel that I had grooved my technique and targets helped me to concentrate on contacting the shuttle early and reach the back tramlines. Positive feedback from my teacher also motivated me to perform well. Slide 18 Week 3 Shadow, Combination drills (High Serve, OH Clear, Drop shot), PAR analysis completed. Felt comfortable linking my overhead clear with other skills. Par analysis was useful as I was able to see improvements made on weak subroutines identified. Slide 19 Week 4 Shadow, Multiple Feed, Pressure Drills (time restriction), Conditioned Game (Begin each rally with combination of skills) Scatter Graph Found pressure drills to be quite difficult and lost confidence in my execution of the overhead clear so decided to spend some more time shadowing the skill and in multiple feed practice. Felt more comfortable after this and scatter graph results showed I was more effective and consistent in reaching the back tramlines. Slide 20 Week 5 Shadow, Pressure Drills (Goals set), Conditioned Games (2 points for winning shot with identified skill, protect skill) Goal setting in pressure drills motivated me to do well and achieved some success in this practice. Felt confident and applied skill effectively into a conditioned game. Condition in the game encouraged me to play more overhead clears. Slide 21 Week 6 Shadow, Single/multiple feed/combination drills. Full Game (Scatter Graph and PAR analysis, Video Match Analysis) PAR analysis showed that my technique is more efficient and the final scatter graph showed that I had made further improvements in my consistency and accuracy of play. I felt more confident in the game to perform my overhead clear and so I was able to put more pressure on opponent by pushing them to the back of the court.