Can Anyone Help With This Question By Tomorrow

Project II – Running Drills & Plyometric Program Plan

 

Project Description

Create a running drill and plyometric program targeted on speed and strength.  Information contained in project should reflect sport and age group selected.  Data included in project should be retrieved from lecture on Chapters 6 & 7.

 

Directions

Students will use fundamentals discussed in lecture, research, and use examples provided in class to construct their program.  Use the outline listed below to gather information for each phase of the project.

• Warm up
  • Sport specific
  • At minimum 10-15 minutes
  • Include specific stretches for all body parts specific to sport
    • Sets and Repetitions
  • PART I – Running Drills
    • Indicate which types of drills will be utilized for your sport: (Ch. 6 Slide 4)
      • Relative speed training
      • Straight-line
      • Sport speed
    • Include selected sport’s speed requirement on the speed-strength continuum
      • Table 6.1 (pg. 108) – Ch. 6 Slide 5
      • Explain briefly why type of training is important for sport selected
    • Select 3 running drills to include in program, specific to sport selected
      • Describe performance of drills
      • Include focus for each drill
        • Quickness, agility, foot speed, etc.
      • List equipment needed
      • Identify playing field/surface
      • Include sets & repetitions
    • PART II – Plyometrics
      • Include drill type and “Relative Intensity of Various Plyometric Drills & Exercises” for drills
        • Table 7.1, Chapter 7 (pg. 152) Slide 23
        • Include drill type & drill intensity
      • Select 3 plyometric sport specific drills
        • Upper body, lower body, total body
      • Identify the appropriate level for the athlete and “Plyometric Contacts per Session”
        • Table 7.2, Chapter 7 (pg. 153) Slide 25
        • Include level & Contacts per session
        • List equipment needed
        • Identify play field/surface
        • List sets & repetitions
          • Include rest between repetitions – Chapter 7, Table 7.3 (pg. 154), Slide 28
        • Cool Down
          • 5-10 minutes
          • Include
            • Walking/Jogging
            • Stretching
            • Sets, Repetitions, Time

 

Format

• Microsoft Word Document
• Use Template, insert information

 

 

 

 

BELOW IS HOW THE ASSIGNMENT SHOULD BE DONE!

 

NAME

Date

EX-241

Project #2: Workout Plan for Speed & Strength through Running Drills & Plyometric Drills

The workout plan will be specifically for ________ (SPORT HERE) players in ________level. Next, explain why it is important for a player to implement this program.

Warm up

Explanation of why a warm up is critical before competing in your program.

1.

2.

Speed and Strength through Running Drills

Types of Drills Utilized – (category)

Sport’s Speed Requirement % – (use table format)

Explain types of drills used & why they are significant to your sport.

• Drill 1:
• Instructions:

1.

2.

Equipment	Field	Sets and Reps	Focus of drill
			What does the drill work on? How Will it transfer over to your sport?

 

Repeat with Drills 2 &3 and instructions, also a table for each explaining the above information.

 

 

Speed and Strength through Plyometrics

Explain which types of drills are to be used.  Identify whether the drills are single or double limb, the intensity they are performed at.  Also include contacts per session based upon table 7.2. Incorporate why these drills are important for the sport. (use table below to include drill type & intensity, rest, & contacts per session)

• Drill 1:
• Instructions:

1.

2.

Equipment	Field	Sets and Reps	Drill Type & Intensity	Contacts Per Session	Rest	What does it work on?
						What does the drill work on? How Will it transfer over to your sport?

 

Repeat with Drills 2 &3 and instructions, also a table for each explaining the above information.

 

Cool down

Explain the importance of cool down session, how long it should last, etc.  Also, identify the importance for a cool down physiologically and for the sport.

1.

2.

3.