can anyone help with this question by tomorrow
tyler_
PROJECT2Q.rtfProject 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)
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
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.
