INSTRUCTIONS
1. This activity comprises ONE main question.
2. The maximum mark for this assignment is 10. Keep in mind that even though it's out of 10, it will be automatically adjusted to a score out of 5.
3. This assignment is a School Based Assessment (SBA), and it's crucial to finish it because it will contribute to your term mark.
4. Reference any resources you have used at the end of this task.
5. This task may be typed and uploaded as a PDF on the OLC.
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QUESTION 1 [10 marks]
You are the coach of a basketball or soccer team. Your task is to develop a short training programme for your team. Your training programme should last 30 minutes. The programme should consist of targeted exercises aimed at improving your team’s performance in your chosen sport (either basketball or soccer).
● Use the table below to plan a training session for soccer or basketball.
● You will need to research the topic to provide a training programme that is specific to your chosen sport (either basketball or soccer).
● You must write down your chosen sport in the title of the table.
● Write down ten exercises in the table below.
● You will need to include the exercise name, description, and skill that is being addressed through the chosen exercise.
● You will need to include the time taken to complete the exercise or the number of reps (repeats) for that exercise.
● The first example has been done for you. Please use this as a guide and complete the rest of the table.
● To be awarded a mark, all information must be included in the table.
CHOSEN SPORT:_________________
Exercise name
Exercise description
Skill being addressed
Time or the number of exercises (reps or repeats)
Example:
Toe touches
Stretch your arms above your head and lean down to touch your toes. Hold this position for a count of 10.
flexibility
Repeat this exercise 10 times.
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
TOTAL: _____/10
__________________________________________________
CHOSEN SPORT: Soccer
Exercise name
Exercise description
Skill being addressed
Time or the number of exercises (reps or repeats)
1.
Cone Dribbling
Dribble the ball in and out of cones set up in a straight line using both feet.
Ball control, dribbling
3 sets of 30 seconds
2.
Shooting Drills
Practice shooting on goal from different angles.
Shooting accuracy, technique
10 shots on goal
3.
Passing Circuits
Set up a passing circuit with players exchanging quick passes with each other.
Passing accuracy, communication
3 sets of 10 passes
4.
Agility Ladder Drills
Run through an agility ladder placed on the ground focusing on quick feet and coordination.
Agility, footwork
2 sets of 20 seconds
5.
Heading Technique
Practice heading the ball with precision and power.
Heading technique, timing
15 header repetitions
6.
One-on-One Defending
Pair up players to practice defending against an opponent in one-on-one situations.
Defensive positioning, timing
3 sets of 1 minute each
7.
Small-Sided Games
Play small-sided games (3v3 or 4v4) to work on game-like situations.
Team coordination, decision making
2 games of 10 minutes each
8.
Fitness Sprint
Run sprints across the field at maximum speed.
Speed, endurance
5 sets of 40-yard sprints
9.
Cool Down Jog
After the intense session, have players jog to cool down and lower heart rates.
Recovery, fitness
5 minutes
10.
Stretching Routine
Finish the session with a stretching routine targeting major muscle groups.
Flexibility, injury prevention
5 minutes
TOTAL: _____/10
References:
- United Soccer Coaches Soccer Training Center. (n.d.). Retrieved from https://unitedsoccercoaches.org/soccer-training-center/
- The Coaching Manual. (n.d.). Retrieved from https://www.thecoachingmanual.com/