AO3 Athletic Based Sport

Athletics

Swimming –

Graph

Logging Performance –

	How many metres?	Time (secs)
Front crawl	25	40
Backstroke	25	56
Breaststroke	25	58
Front crawl	50	105
Backstroke	50	125
Breaststroke	50	132

Explanation of times reversing

Ways that times reverse are lack of sleep, tiredness, too much chlorine in the water, water being to cold and water being to hot. These effect my times because it makes them slower and harder to swim.

Diary entry

September 2010

Dear diary, in my swimming lesson I am learning life saving skills for my next badge by helping people who are in distress in water. I was shown different ways; throwing a rope to the person in distress holding on to it and you pull them in to the side, throwing a empty bottle or a rubber ball to aid as a flotation device and tell the person to kick there legs as hard as they can and help them get out; getting a long floater telling them to hold on while you pull them in. Through this I improved by being able to help some body in distress in water and to know the correct ways of helping them from drowning, without endangering myself.

October 2010

Dear diary, in my swimming lesson I learnt the correct arms and breathing methods for front crawl and breast stroke; where you have to know how many arm pulls are necessary before you turn your head to a side in front crawl, the answer is every three and how many times you breathe in breast stroke it is every stroke that you do. Through this I have improved by knowing all the correct arm pulls and breathing for front crawl and breast stroke and knowing how to perform them correctly. 

November 2010

Dear diary, in my swimming lessons, I learnt the correct arm pulls for back stroke; that you should cut the water with your arms brushing your ears and bring them back round to get a push and your legs to be kicking with strength but not breaking the water. Through this I improved my correct arm pulls for backstroke and know how to get the best arms pulls for gliding through the water. 

Executing skills

Front crawl

Backstroke

Breaststroke

Rotary Kick

Feet first surface dive

Head first surface dive

Egg beater

Reflexes

Awareness 

Medals/Trophies

I won this certificate for performing a reaching rescue, swim 50 meters of a recognised front stroke, swim 25 meters of recognised front stroke, swim 25 meters of backstroke, swim 25 meters front crawl demonstrating bilateral breathing. Also swim 2 meters of a front stroke perform a head first surface dive and swim 5 meters under water, swim 5 meters perform feet firsts dive and swim 5 meters underwater.

Drills to improve

Swimming different types of strokes – this is where you chose a type of stroke and choose how many lengths, you want to do and swim and see if you can swap to another stroke to learn how to change and end strokes.  

Different dives – this is where you chose a type of dive and practices it again and again, until you have it perfectly performed and then try another type of dive until it is perfected.

Practicing life safety- this where you practice saving people who are drowning in water by either throwing a rope and telling them to hold on and you pull them in, at the same time they are kicking there legs. Or throwing a rubber ball to help them float and the person who is drowning kicks there legs, also you do the same with a big empty bottle. Or use a long foam tubing to pull the person in and put there hands in a secure position. 

Strengths

My strengths that I am very good at front crawl and fast when performing this stroke, also I am very good at breast stroke I have a good technique when executing the stroke.

Weaknesses

My weaknesses are that when it comes to back stroke, I can perform the stroke well but I struggle to hold my head up and can’t concentrate because when my arms come out of the water, they splash a lot of water at my face which makes difficult for me to concentrate. Other weakness is butterfly my arms don’t have enough power to come from slightly behind my body and then to power myself forward.  

Video to show how I perform

Witness Statements

AO3 Games Based Sport

Games -

Rugby:

Logging Performance -

	Blackheath B	Tonbridge Judd’s B	Westcombe Park	Bromley	Aylesford Bulls	Whitstable
Win Total	1	2	3	3	3	4
Draw Total	0	0	0	0	0	0
Lost Total	0	0	0	1	2	2
Score For	62	12	29	0	12	30
Score Against	0	10	0	64	19	29
My Performance	Unable to play due to broken elbow.	Unable to play due to broken elbow.	Unable to play due to broken elbow.	I played terrible; I fought and won some of the scrums. When it came to the end of the game I was starting to fight them off and get closer to the try line.	Unable to play due to being unwell.	I played well and I had a hard game, there was lot of scrums. it was a close game and it came down to the last kick of the game for us to win, which we did by converting a try.
Team’s Performance	The team had a good game; we had some good runs by our players, and support. The forwards were pushing so hard that they were holding back the other team’s, which gave the scrum-half, time to pass the ball to the backs that scored tries. There was a record set by the fall back for scoring 4 tries in one game of U 13’s rugby.	The team had a hard game with a few players missing; they had no subs they did well to hold off the opposition. They scored a try in the first minutes of the game under the posts and followed with a conversion then another try was scored; the other team scored a try, so at half time the score was 12 – 5. Our fly half did a brilliant tackle to stop a try and clear the ball.	We fought hard and made a few silly mistakes like running the ball over the dead ball line by it being close to the try line. Also to make it fair we had to lend one of our players to the opposition.	This game we played terrible, we let them score lots of tries. We didn’t tackle any of the players, and let them walk straight through us. Near the end both sides were getting tired, so at the end we were starting to fight back and get closer to their try line, but we didn’t get close enough to score any tries.	That we were just starting to reach the standard of other teams, but it could of helped if we had a fall team and didn’t have to borrow some of there players.	This game the team learnt that your not allow to fly kick across the ground. That not all teams know that you can’t take two penalties quick in a row. We played hard and fought, it came down the final kick if we were to win or loose we kicked straight through the post so we won.
My improvement after game				After this game, I learnt that there are difficult teams in senior side of rugby and that you need quick reactions and movement.		That my team were becoming a better squad, and hard to be defeated. Those who play hard, listen and do well get rewards.

Explanation of my performance reversing

My performance is reversing when I am not using the improvements that I was taught; because of tiredness, lack of sleep, hot weather, snowing, cold, the grass being icy, being ill and having broking bones has set me back in training. These can effect my performance because it makes my performance harder to do my aim is to make my performances stronger and easier to beat these problems.

Diary entry

September 2010

Dear diary, in training I have been learning how to ruck over and win the ball, but not to go too far when pushing so I over run the ball and lose it. I learnt the proper way of binding to each other when entering a ruck or maul and how to set up in a scrum as either prop or hooker, how to get an advantage over another team by being lower and have a straight back when driving in a scrum. Through this I improved now being lower in scrums and have learnt to hold off people in rucks and mauls and not to over power and to lose the ball.

October 2010

Dear diary, in training I have been learning some passing drills, so we will be able to pass the ball around the team. Some of the passing drills that we did were a straight pass and to create an overlap where the first person passes to the second then runs to the end of the line and becomes the last man.  Through this I improved better accuracy in passing and how different passes are set up and can be used in game situation.

November 2010

Dear diary, in training I have been learning that drills we do to practice can be used in game situation to help you get the most out of training; we practiced the setup of lineout’s and scrums, learning codes that our team know to get advantage over other teams. Through this I improved, I knew all the codes for scrums and lineout, also that drills are to help in game situation. 

Executing skills

Rucking

Mauling

Passing

Scrumming

Tackling

Running with the ball

Medals/Trophies

I won this trophy playing for New Ash Green Rugby club for the season of 2009-2010 and helping them be victories in games, and being there when we lost. This season we where in the Kent cup and came 3^rd in the last award trophy, which means we lost the semi-finals but won the bronze final.

I won this trophy by playing for New Ash Green Rugby club for the season of 2010-2011 and I help us to get in to the Kent festival 3rd cup, but then we were beaten in the qualifying to the semi-finals. This season was the last time that my year group U12’s was going to play at mini/midi where the games are 10 minters long which was swapped to 20 - 30 minutes. 

This was my first year in Rugby, I only played half a season, I swapped from Dartfordians to New Ash Green Rugby club. I won this trophy for becoming part of a good team, by making them stronger and better and helping to do well in the Kent festival.

I won this medal for playing in the Kent festival in the season of 2010-2011 and trying my hardest to win a place in the semi finals we were unsuccessful and got a medal rather than a trophy.

Drills to improve

Rucking over – this is where you practice rucks, with rucking pads which allows to set up game play with rucks in different ways to understand how they work and how you can win at them.

Mauling over – this is where you practice mauls, with rucking pads and set up different situation in game play, get the team to play in certain different ways that allow my team to play the different situation better over the other team.   

Passing in a square – this is where you are in a square formation, positioned at the corners, you run to opposite corner and do different types of passing like Chest, Pop, drop and pick up and Gut. Other exercises was to run to the centre of the square and pass the ball right and run left or other different ways to practice passing.

Fitness training – this is where you come and practice running up and down a pitch so you will be able to come fitter and have a good stamina, so you will be able to stay constant with the way you perform.

Strengths

My strengths are that I am very strong and I am a good prop or hooker; I have a long thrown which is useful when throwing the ball in a lineout. I have broad shoulders and build which helps me when I am rucking over after tackles and performing tackles to win the ball.

Weaknesses

To improve my Weaknesses of not being that fit and get better hand eye co-ordination, I am going to practice hard on fitness training and to practice different types of passing and see if I can make them more accurately.  

Video to show how I perform

Witness Statements

AO2 Gymnastics Based Sport

Gymnastics

Vaulting –

Skills

Direct vaults – the purpose of this skill is the easiest vault and young gymnastics can learn new vaulting skills.  

Handspring – the purpose of this skill is that it is like a floor handspring but you bounce of a springboard instead.

Single Turn – the purpose of this skill is that the high you go up in levels, it adds more to do in the vault.   

One-quarter to half turn- the purpose of this skill is to do a quarter turn then a do have to do a half turn.

Round-off entry – the purpose of this skill is that it is the skill which is judged the highest judged but is the hardest to do.   

Techniques

Coaching Points:

Direct vaults – when you are performing this vault you should do a plain forward first flight, landing on the table as a stoop or squat.   

One-quarter to half turn – when you are performing this vault you have to remember it is a quarter turn then a half turn controlling the rotation is the most important part of this move.

Single Turn – when you are performing this vault make sure are always doing it at your max potential and not at an easier level. 

Handspring – when you are performing this vault make sure you are pushing of with hands with enough force to flip over.

Round-off entry – when you are performing this vault make sure you remember when you judge where you are going to begin the round off make sure it is where you will land perfectly in the springboard.

Drills to improve skills:

Sprints – this drill is where you practice running with you arms bent and pumping forward, opposite to your knees that are straight forward.

Running methods – this drill is where you practice running at different lengths and at different speeds to see which is the best speed to approach the vaulting bench.

Jumping methods – this drill is where you practice jumping with different methods and see which is the most effective and the one which will get you a high score by the judges.

Performing the skills:

Direct vault – this vault is used because it is the easies one to do and is a good vault for young gymnast to do.

One-quarter to half turn – this vault is used because it allows you to execute your skills in turns from a quarter to a half turn.

Single Turn – this vault is used because it is a good way for upping your level in gymnastics by each level going up it requires more for you to do. 

Handspring – this vault is used because it is an easy vault to do and there is forty one different ways of doing this move by adding extra elements of difficulty.  

Round-off entry – this vault is used because it is a good way of the gymnast to learn how to make judgement on when they have to begin to round off and land perfectly on the springboard.

Tactics

Your Strengths and Weaknesses – By watching video’s and analysis their own performance, they will be able to see there strengths and what they find hard and need a lot of practice, to be able to come stronger. Have people watch you practice and see what your strengths and weaknesses.  

Targeting your Weaknesses – If you identify your faults, mistakes or weaknesses, you should target these by practising them, perfecting the best technique to improve your performance, if your run up is wrong or it does not generate enough power, try increasing or decreasing your stride, look to where you hit the spring board or train for strength in your upper body.

Strategies

Practice – you strategy should be that you practice on all of the techniques and try to improve your weaknesses, so will be able to do more vaults and learn new ways of doing the vaults. Practicing is ways of learning how you should improve on your way you are going to be able to fight yourself and gain confidence and will become the winner.    

AO2 Athlectis Based Sport

Athletics

Swimming –

Skills

Basic Skills

Front Crawl – the purpose of this skill is that it is the quickest and most effective way of swimming

Breaststroke – the purpose of this skill is an easy stroke in swimming but it is not the quickest way of swimming, it is a skill which is for people who can’t hold their breath in water as you do not need to put your head under water if you choose. 

Back stroke – the purpose of this skill is that it is a stroke doesn’t acquire you holding your breath under water and requires less effort as buoyancy help in the stroke.

Lifesaving Skills:

Rotary kick – the purpose of this skill is to keep you floating when swimming in a pool.

Surface Dives:

Feet first Surface Dives – the purpose of this skill is to be able to save somebody who is drowning but you are not a good person at breathing under water. Also if you want to travel long the surface and can’t be under water this is the purpose of this skill. 

Headfirst Surface Dives – the purpose of this skill is to be able to save somebody who is drowning at the bottom of a swimming pool, if you are a good swimmer you can use this dive, also if you want to travel along the surface.

Water Polo Skills:

Egg beater - the purpose of this skill is to be able keep your self floating at a height of being able to move quickly.

Reflexes – the purpose of this skill you must be able to be sharp and on your toes to let you move quickly.

Awareness - the purpose of this skill is to be able to be aware and know where you have got to go. 

Techniques

Coaching Points:

Breast stroke – when you are swimming breast stroke you should bring up your head, every time you do the stroke. Take long arm strokes and even leg kicks in time with your arms.

  

Front Crawl - when you are swimming you should move your head to a side and breathe every three arms pull’s. Stay straight and use your lad hand to cut into the water.

Back stroke – when you are swimming you should look up, keep your head straight looking at the ceiling. Stretch out with each overhand arm stroke, keep your feet kicking evenly try not to break the water line with your feet.

Rotary Kick – when you are swimming you should keep your legs in a constant movement.

Feet First Surface Dive - when you are performing this skill you should have your legs tight together and have a straight body. 

Head First Surface Dive - when you are performing this skill you should have a straight body from your head to toes.

Egg Beater – when you are performing this skill should have your legs pumping at all times.

Reflexes – when you are performing this skill you should be ready and have good reflexes.

Awareness – when you are performing this skill you should be sharp and aware.

Performing the Skills:

Feet First Surface dive: this skill is used when you need to reach the bottom but don’t like breathing under water.   

Head first Surface dive: this skill is used when you need to reach the bottom, however you don’t like breathing under water and like to go in at quicker.

Rotary Kick: this skill is used because it is needed to keep your head above the water and safe and prevents you drowning. 

Breast stroke: this skill is used because it is stroke that doesn’t acquire a lot of power but more determination.   

Front Crawl: this skill is used because it is the quickest way swimming and is and easy to stroke to understand.

Back stroke: this skill is used because it is the easiest stroke to use if you problems with breathing under water.

Egg Beater: this skill is used because it is a good way of keeping yourself at perfect positions to be on your toes and ready to move.

Reflexes: this skill is used because it used across all of the pitch and is when you need to be quick on your feet and have quick movements. 

Awareness: this skill is used because it used across al of the pitch and is needs you to be aware and be ready to strike. 

Drills to do with the skills: 

Sculling: Is where you swimming along and you are using your hands like propeller blades, where your elbows stay still.

Kicking: is where you kick your legs with the arm that you move forward with first arm that your use. 

Fist Swimming: is where you have your hands in fists and swim along with your concentrate on your body position with your forearms and elbow bend through the stroke. 

 

Distance per Stroke: is where you try to get the maximum out of all of your strokes.

Tactics and Strategies

Strengths and weaknesses – Swimmers find out about there opponents by watching video and analysis on what are the strengths of there opponent swimmers and where they are weaker.   Also watching there opponent swimmers when they are doing training for the champions and make notes on there strengths and there weakness. Weaknesses could be with stamina, technique or power.

Targeting Weaknesses – If after watching the video and analysis about your opponents, you will be able to know that one of your opponents is good at the beginning of races and is bad at the end of them. However by watching the video you find out that somebody is bad at the start but good at the end.

Examples of Tactics and Strategies –

When you are 200m a good tactic is that you should control your pace at the beginning in the first 50m, and then you should build up your pace in the next 50m. Then you should maintain you’re in the third 50m and then you sprint as fast as you can in the last 50 meters. You should practice before you use it in a race to see what is does for you.   

Swim Strategies starting –

Free style

• No too deep
• Kick and streamline
• Do not breathe on the 1st stroke

Breast stroke

• A little deeper than freestyle
• 3-2-1 pull down’s
• Accelerate inside the flags

Back stroke

• Hands on gutter
• Long streamline 2-4 dolphin kicks then flutter
• Strong breakout stroke - 1 arm at a time

Butterfly

• A little deeper than freestyle
• Long streamline and dolphin kick hard to surface
• Do no breathe in the first stroke

Swim Strategies Finishing

Free style

• Accelerate inside the flags
• Do not breathe in the last 5 yards
• Reach and touch the wall underwater - no extra strokes done before you reach and touch the wall

Butterfly

• Do not breathe the last five yards of your race
• Accelerate and charge down the wall
• Always touch the wall underwater with two hands
• Reach for the wall at the end of the race
• Do not take an extra stroke on your finishing the race

Breast stroke

• Accelerate inside the flags
• Stretch for the wall - do not take an extra stroke
• Always touch the wall with 2 hands under the water

Back stroke

• Accelerate inside the flags
• Note your stroke count
• Last stoke-head goes back and you kick
• Charge at the wall
• Always touch the wall under water
• Do not breath the last 5 yards of the race

Swimming Strategies Turns

Free style

• Accelerate inside the flags
• Snappy flip turn
• Streamline and kick off wall
• Do not breathe the 1st stroke

Breast stroke

• Touch with 2 hands
• Snappy flip
• A little deeper than freestyle
• 3-2-1 pull down’s

Back stroke

• Accelerate inside the flags
• Note your stroke count from the flags without looking for wall
• Snappy flips
• Long streamline 2-4 dolphin kicks then flutter
• Strong breakout stroke – 1 arm only

Butterfly

• Touch the wall with 2 hands
• A little deeper than freestyle
• Long streamline and dolphin kick hard to surface
• Do not breathe in the first stroke
• Accelerate inside the flags