PHYSICAL EDUCATION PROJECT

GAMES
ACTIVITY:VOLLEYBALL
NAME OF THE PERFORMER: AMANDLA ISHMAEL
ROLE:RIGHT SIDE HITER
KEY SKILLS;
1.Serving(under arm serve, floater, topspin,over head serve)
2.Attack
3. Pass(Dig)
4.Volley
5.Blocking
6.Setting
SERVING;
Under arm serve : Stand with your left foot facing forward ,then
bend slightly and place the ball on the left hand while bending and
then swing the right hand downwards :[get ready to approach the
ball]. Hit the ball using the right hand by making a straight forward
push to apply power
 Over head serve: Stand facing the opponent side then make sure
your left leg is a little bit wide open if you are using right hand[ NB:
Right leg should be forward and a little bit open if you are using
left for serving]. Hold the ball on your left hand and that should be
a 90 degrees down straight to your legs , toss the ball upwards to
any level, then while the ball is still on air, bend backward slightly
then straighten your hand and make sure your palm is wide open
to allow the ball to enter ,after the ball reaches the minimum level
,hit the ball straight on the centre while allowing the hand to

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 swing down[ THIS ALLOWS IT TO ROLL ON AIR VERTICALLY TILL IT
CROSSES TO THE OPPONENT SIDE]

 Floater: Here one has to stand in an up-straight position facing the

opponent side, while the left foot is moved forward [ This allows
the player to gain power for the ball ]. Hod the ball on the left
hand then toss the ball upwards ; THEN bend your right hand
backward [NB: DO NOT BEND YOUR BODY} After the ball reaches
the minimum level , hit it on the centre by forcefully straightening
your hand horizontally forward . The ball will float to the
opponent side

 Topspin : Here your left leg should be little bit open . Hold the ball
with your left hand and that should be 90 degrees downwards
your legs. Toss the ball upwards to any level , then while the ball is
still on air ,bend backward slightly so that you are able to be
underneath the ball . Make sure your palm is wide open enough
to allow the ball in. Make sure fingers are spread and are little bit
bent at the ends. After the ball reaches the minimum level, hit
the ball by driving it to roll while allowing the hand to swing
down

Attack ;
 With regard to spiking, the athlete must first be able to
demonstrate the spiking motion when on the floor (with modified
and full arm swing). Second phase is arm swing, which is started
with both arms at side of body. Arms are taken straight back and
then thrust forward and immediately up. Third phase includes
athlete jumping and spiking. As the athlete begins to jump, her
spiking arm is raised with elbow shoulder high. At the top of jump,
the elbow leads as the arm is extended and wrist snaps so that the

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 heel of the athlete’s hand contacts the ball and follows through.
The athlete must land softly and be in control of the landing. This
is a high jump, not a long jump. Fourth phase the athlete uses only
the step-close (right-left for right handers and left-right for left
handers) or step 2 and 3 of the modified spiking approach. Fifth
phase includes athlete using a full approach, take-off then
completing the spiking motion and landing. Right hander (start
right foot in front) should take leftright-left or one step and step-
close approach. Left hander (start left foot in front) should take
rightleft-right or one step
Pass/ Dig;
 Be sure that players are in the ready position preparing to execute
the proper technique before the serve and during a rally. The
athlete must face and focus on the oncoming ball. Ensure that the
athlete’s arms and hands are in the correct position with wrists
together. The legs are a little further than shoulder width apart
with feet parallel. The ball is contacted on the forearms. Upon
contact, the athlete maintains a stationary straight arm position
so that the ball rebounds off the lower part of the forearms and is
directed to the target. The knees are extended to raise the arms
forward upon contact. Straightening the legs completes the pass;
the arms are behind the ball, and weight is transferred in the
direction of the pass
Volley/ Setting
 The athlete forms a triangle with the fingers and thumbs of both
hands around the ball above the forehead (thumbs do not touch).
Index fingers and thumbs form the triangle around 3 panels (18-
panel ball). The elbows point slightly forward. Feet are
approximately shoulder-width apart with right foot slightly
forward. Knees are slightly bent, and body is leaning slightly
forward. Eyes are focused on the ball. The athlete receives the ball

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 with hands on the outside of the ball. The athlete extends the
knees and straightens the arms to follow-through in the desired
direction.

Blocking;

 A well-timed and effective block diffuses an offensive attack. The

athlete is near the net, moves into position with hands up quickly.
Athlete focuses on the ball and jumps vertically so that maximum
height is achieved when the ball is above net and contacted. Arms
are raised and extended above the head; hands are close together
with fingers open; wrists are in line with arms (wrist parallel), and
hands are slightly forward. A firm and straight-arm position is
maintained so that the ball rebounds off hands and is not struck. If
possible, athlete reaches up and over the net with arms and hands
pointed in a downward position for a rebound. The athlete lands
facing the net while keeping the upper body in control and knees
bent to absorb the shock. Depending upon whether right side or
left is blocking will determine which hand should be turned inside
.

STREANGTH AND WEAKNESSES OF THE PERFORMER

 STREANGH ; When going for a pass, the athlete would ensure
that his hands were in good posture for the ball. He also made
sure that his wrist were locked together as a way of controlling
the ball not to go the wrong way. After he made sure that the
wrist were locked together , he then made a posture for the ball.
Then the athlete managed to maintain the posture by
straightening the arm position and that made the ball to rebound

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 on the lower part of the forearm and this led him into targeting
the ball .While the athlete was still on target , he managed to
make sure that his knees were extended to raise the arms forward
upon contact of the ball. The athlete managed to straighten the
legs and this helped him to make a complete pass

 The athlete also managed to make setting because when going for
it, he postured then raised his hands up then formed a triangle
shape with his fingers together with thumbs of his all hands above
the head. When the athlete received the ball on his hands , he was
able to bend slightly to make push of the ball. After the ball fell
into the target , he pushed it up.

 When going for attack , the athlete was first able to pull back and
then approached the ball with 3steps forward and made a jump .
Secondly made sure that his is arms were up for a swing , which
he started with both arms at side of body. The athlete managed
to take his hands straight back and then thrust forward and
immediately went so up for the ball. When the ball was still on air,
he quickly hit it while making sure that his hand was moving
down{making a complete swing} After the swing was complete, he
would land down on his first left leg to maintain balance.

 The athlete also managed to make overhead serve. The athlete

would Stand facing the opponent side then made sure his left leg
is a little bit wide open . he managed to Hold the ball on his left
hand and then he tossed the ball upwards to a high level, then
while the ball was still on air, he bend backward slightly then
straightened his hand and made sure his palm is wide open to
allow the ball to enter ,after the ball reached the minimum
level ,he hit the ball straight on the centre while allowing the hand
to swing down an this made the serve complete

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 When doing a floater serve, the athlete managed Fere to stand in
an up-straight position facing the opponent side, with his left foot
moved forward and this allowed the player to gain power for the
ball . the athlete took the ball on the left hand then tossed the
ball upwards ; THEN bend his right hand backward ,he slowly
straightened it forward with powerful move, the ball crossed to
other side of the net.

 When performing under arm serve, the performer would Stand

with his left foot facing forward ,then bend slightly and place the
ball on the left hand while bending and then swing the right hand
downwards .After then , he fortunately brought back the hand
with much power by swinging the hand up to make go off the ball
.A forward swing helped him to make the ball because it was
complete.

WEAKNESS OF THE PERFORMER

 When going for an attack , the athlete was not able to make steps
accordingly . He had some difficulties in making an attack because
when going for the ball he would step in huge running steps and
that made him not to target the ball easily . This also gave him
some challenges into contacting to the net while attacking and
this led him into losing a score though the ball crossed to the
opponent side.

 The athlete was not able to perform block because when going for
it, he was much close to the net and was not focussed . Being
close to the net affected him because when he lifted up his hands
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 to complete a block, he would also lift the net and this made him
to lose a score to the opponent side. Not being focused also
affected him because it seemed the athlete feared the ball, when
blocking, he would close his eyes and this was not a sure score or
defence because he did not target some of the balls correctly.

 The athlete was not good in making a pass because when doing it,
his hands were not in a correct position and were not locked
together. This was a problem because when coming in contact
with the ball, it would go a wrong way because of that his hands
were not in correct position .this was an effect to him because the
ball would go the wrong making it difficult for the setter to volley
it up. The athlete was also not able to extend his knees up to
make his pass up high and this led the athlete to end up losing
some scores.

WAYS OF IMPROVING PERFORMANCE

WEEK 1

DAYS COMPONENT EXERCISE FREQUENCY

1 PASSING DRILL Warm-up . ALL IN 1HUR
• Jogging: 2 mins.
around court

• Stretching:
Calves, hamstrings,
quads, groin,
shoulders, and
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 arms 45 minutes
Skill Work (Use
Volley Lates to start
season and for lo
were ability
athletes.)
• Review Passing ,
Athletes practice
correct passing
“ready” position. -
Passer is in back
court and passes to
centre (different
angle and follow
through). After 3
attempts, rotate
tosser to passer to
target to tosser
2 SPIKING DRILL Warm-up 50 MINS
• Jogging: 2 mins.
around court
• Stretching:
Calves, hamstrings,
quads, groin,
shoulders, and
arms 20 minutes
Skill Work (Use
Volley Lites to start
season and for
lower ability
athletes.)
• Review Serve-
Pass-Spike
3 PASSING SKILL Warm-up 1HOUR
• Jogging: 2 mins.

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 around court
• Stretching:
Calves, hamstrings,
quads, groin,
shoulders, and
arms 45 minutes
Skill Work (Use
Volley Lates to start
season and for
lower ability
athletes.)
• Review Passing
Athletes practice
correct passing
“ready” position. -
Passer is in back
court and passes to
centre (different
angle and follow
through). After 3
attempts, rotate
tosser to passer to
target to tosser
3 MAINTAINIG SPAKE Warm-up 1HOUR 15
• Jogging: 2 mins. MINS
around court
• Stretching:
Calves, hamstrings,
quads, groin,
shoulders, and
arms 30 minutes
Skill Work (Use
Volley Lites to start
season and for
lower ability

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 athletes.)
• Review Spiking
Practice arm swing
and spiking motion.
- Coach holds ball
while hitter (H)
performs motion
and strikes ball.
(Start close to net.)
Toss ball standing
close to athlete. -
Hitter follows hit,
shags ball, and
takes to other side.
- Coach tosses ball
to setter who sets
for hitter; same
rotation
4 MAINTAINING Warm-up ALL IN 55MINS
BLOCK • Jogging: 2 mins.
around court
• Stretching:
Calves, hamstrings,
quads, groin,
shoulders, and
arms 25 minutes
Skill Work (Use
Volley Lites to start
season and for
lower ability
athletes.)
• Introduce
Blocking
5 SPIKING DRILL Warm-up ALL IN 1HR 15
• Jogging: 2 mins. MINS

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 around court
• Stretching:
Calves, hamstrings,
quads, groin,
shoulders, and
arms 30 minutes
Skill Work (Use
Volley Lates to start
season and for
lower ability
athletes.)
• Review Spiking
drill - Practice arm
swing and spiking
motion. - Coach
holds ball while
hitter (H) performs
motion and strikes
ball. (Start close to
net.) Toss ball
standing close to
athlete. - Hitter
follows hit, shags
ball, and takes to
other side. - Coach
tosses ball to setter
who sets for hitter;
same rotation

DISCUSSIONS AND RESPONSES

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I had some discussions with Amandla about his strength and
weakness. I then told him that he had poor reaction when going for
an attack. His respond was that, the weather was the reason since it
was too sunny and that was something that distracted him because
the target for the ball was not made perfect . Another factor that he
had a poor jump when making a jump serve and his reply was that he
had some injuries on his left leg and that was something that was
constraining him from jumping.

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 GAME
ACTIVITY : Gymnastics
NAME OF THE PERFORMER: Amandla Ishmael
ROLE: forward roll

 BACKWARD ROLL
 HEADSTAND
 CARTWHEEL
 ROUND OFF
 DIVE ROLL
 TRIPOD STAND
 SHOULDER STAND
 ARABESQUE
 SUPPORTS

THE FORWARD ROLL- To perform the forward roll, the performer

should squat on the balls of their feet. The performer should place
their palms flat on the ground, shoulder width apart. He/she must
also spread their fingers, hence by pointing them forward. The
performer should then rest their chin on their chest, as this helps to
keep their back rounded as well as their body well-tucked
throughout the roll. The performer must transfer their weight from
their feet to the hands, and onto the shoulders. Roll along your back
and get back onto your feet. And lastly, finish by going back to the
squat position and repeat the activity.

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THE BACKWARD ROLL- To perform a successful backward roll the
performer should squat on the balls of their feet. He/she should
bend their elbows and point their palms towards the ceiling and
should spread their fingers pointing them backwards. The performer
must keep their back rounded and their body well-tucked
throughout the roll. By doing this, the performer should then
transfer their weight from their feet to their back. The performer
should roll back by placing their hands on the floor near their head
and push off with their hands.

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 CARTWHEEL

This sideways movements in which one transfers their weight from

the legs to one hand, then to the other hand, then to one leg and
finally the other leg. The arms and legs of the performer should look
like the spokes in the wheel of a moving cart. The performer should
start and finish the cartwheel facing the same direction. The
requirements of making a successful cartwheel are that the
performer must make their body in the shape of an ‘X’ with their
arms and feet apart. The performer must stand with the side weight
to one hand by swinging the legs in the air, one following the other.
Transfer the weight to the other hand and push with your hands and
swing the first leg down. The performer must quickly lift their hands
off the ground and place the second leg on the ground. Lastly the
performer should bring their arms up and keep their feet apart.
Lastly the performer must lower their feet onto the follow.

BALANCING SKILLS
Balancing skills are the learnt abilities that gymnasts use to keep
steady when performing gymnastics. Balance is defined as the ability
to retain the centre of the mass above the base of support. In
gymnastics there are 3 categories of balancing skills.
 Inverted balances
 Upright balances
 Supports

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INVERTED BALANCES
Inverted balances are those balancing skills in which the body is kept
steady in an upside position or inverted as the name suggests. Under
inverted balances we have, bridge. Handstand, headstand, tripod
stand and shoulder stand.
BRIDGE
In bridge, the body forms an arc or a C-shape just like bridge. First, a
performer lies flat by the back on the mattress with hands pulled
straight forward past ears. Pull the hands so that they bend at the
elbow and palms lie flat on the mattress with fingers pointing
towards the body. Bring the feet closer buttocks such that the knees
bend a little bit, then lift the body from the waist upwards by pushing
off with the legs until the back is arched. The body should then form
a bridge-like shape.

THE HEADSTAND- A performer is required to perform a headstand

by balancing their weight on their forehead and hands. He/she
should then extend their legs upwards thus keeping the body straight
and lastly with the toes pointing upwards.

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THE ROUND OFF- This involves facing the opposite direction from
which the performer had started. You start off going as if you are
going to do a cartwheel. After performer places their hands on the
ground and kick up their legs, he/she must rotate their body to face
the direction in which they are going to move. The performer should
then place the second hand on the ground with their fingers pointing
to those of the first hand. Quickly bring both legs down at the same
time and finish with one’s arms above their head, and the
performers body will be facing the direction from which it started

DIVE ROLL- When performing a dive roll, an athlete first makes a

short headfirst dive as though there is something to dive over. While
still diving, push out the hands for support as you move into a roll.
The dive roll can be continued into a forward roll.

TRIPOD STAND-When doing a tripod stand, stand in a squatting

position and drop the knees onto the mattress. Lie the hands flat on
the surface, shoulder width apart. Between the hands, place the
head on its base, such that the elbows bend. With the elbows bent,
the hands and the head acting as the base of support for the body,
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slowly lift the knees one at a time to the corresponding top of the
bent elbow, to make a tripod stand. After the knees are put on top of
the bent elbows, the performer is said to have made a tripod stand.
From a tripod stand, a performer can easily transform into a
headstand.

SHOULDER STAND-First the performer lies flat on the mattress by

the back. Raise the legs to a vertical position, place the hands on the
hips to support your legs. Support your legs while keeping your
elbows on the ground. Make sure that the legs are straight, and the
toes are pointing up, with that, a shoulder stand would have been
made. In a shoulder stand, the neck, elbows,

shoulder stand would have been made. In a shoulder stand, the

neck, elbows, and shoulders act as the base of support for the body.

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UPRIGHT BALANCES- These are positions in which the gymnasts
head is above the waist. In upright balances the body is kept upright
as the name states ‘’upright’’. Upright balances require strong ankle
muscles so that the gymnast can retain their position and can stay up
on their toes. Examples of upright balances include the following.
 Arabesque
 Sissonne

ARABESQUE- This is a position executed while standing on straight

leg with both arms extended sideways and the other leg extended
backward. When performing the arabesque, first stand in an upright
position, feet locked together. Extend the arms sideways then lift
one leg backwards while the other one stands upright and acts as the
support. The body and the extended leg should form a 180-degree
angle.
SUPPORTS- To support one’s ability to bare and hold upright the
weight of the body, it can also be defined as the body’s ability to
withstand the weight and mass of the body. When performing
supports the performer should be in contact with the body straight.
There are three types of supports which are front support, side
support and rear support. In all these supports both hands and feet
are in contact with the floor, with the feet together and the body and
legs in a straight plane.

JUMPS- There are various types of jumps which can be

performed by gymnasts. Examples include.
 Tuck Jump
 Pike Jump
 Star Jump

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  Straddle Jump
 Straight body Jump

Tuck Jump-Is leaping up and tucking up bent legs towards the chest
and hands in a wrapping motion around the bent legs.
Pike Jump-Is leaping and kicking up with straight legs together and
forward while in the air, hands should be straight and forward but
lowered towards the toes. Keep your head up and bring the legs to
the arms.
Star Jump-Is leaping and opening the legs outwards with the body
straight upwards and the hands should be spread out when reaching
maximum height.
Straddle Jump-Is the leaping up and kicking up and forward with legs
opening and hands forwarded towards the toes.
Straight Body Jump-Is a leap with body in a straight plane from the
toes to the hands. Hands can easily be straight upwards or
downwards on the hips
LEAPS-There are various types of leaps which are used as linking
movements by gymnasts when they perform skills. Examples include.
 Cat Leap
 Stag Leap
 Stud Leap
 One leg to the other

Cat Leap- is a jump like a cat with bent legs, one after another
with hands in the front and flexed at the elbow wrists cocked.
Stag Leap- Is jumping forward and bending feet, legs more
attentively.
Stud Leap- Is leaping forward take off with both legs open
(outwards to the side) while in the air.

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 One leg to the other- It is simply stepping forward then
dragging quickly towards outwards to the side.
STREAGTH AND WEAKNESSES OF THE PERFORMER

STRENGTH: The performer was using the j-approach which gave him
the ability to plant using the furthest leg to the bar ,his speed was
calculated controlled which gave him lower chances of doing
mistakes when planting .The performer’ leg power was active and
applied foot pressure out-ward against the curve that he was able to
jump over the bar, he driven up the knee of the free leg until the
thigh was parallel to the ground hence able to clear the cross bar.
At the end of the take-off the body was vertical and arching of back
was done which aided him to clear the crossbar without touching
it .The performer was flexible that he was able to move his body
parts according to what his senses tells him and lastly his body
composition was mesomorph that abled him to do the jumps not
putting much pressure on him .The performer ‘s knees where pulled
back towards the head during the flight phase that the chances of
him touching the bar were low and also during the flight phase the
knees where snaped straight hence increased body arching.

WEAKNESS : The performer used more than 8-10 strides that he lost
his eye coordination and almost touched the bar and also his leading
arm was not driven over the bar that he nearly pushed the cross-bar
with it .The
performer did not tack his cheek to the chest that he landed using
the buttocks not the back which
increased the risk of getting injured. Even though the performer’s leg
power was active he was not agile which affected the leg power of
which affected the jump.

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WAYS IN WHICH WEAKNESSES MAY BE IMPROVED AND THE
STRENGTH’S BE REINFORCED

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FACTORS THAT AFFECTED PERFORMANCE
EQUIPMENT- The high jump equipment was not old i.e matrasses
crossbar ,hence the performer was

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able to perform better
LEVEL OF AROUSAL- During the analysis the performer’s level of
arousal was at optimum which
enhanced a better performance
WEATHER CONDITION-due to hot environment the energy of the
performer was exerted during the
performance on a hot environment as his temperature raised
greater thnan if he was performing at a
moderate temperature and this effect was a possible explanation for
a decreased athletic performance
SKILL LEVEL-the performer did not know most of the techniques that
were supposed to be done during the high phrases which affected
his performDISCUSSION WITH THE PERFORMER
There was a discussion that took place to convince the performer to
train using the training programme
will improve his weakness’s and reinforce his strength’s
DISCUSSION WITH THE PERFORMER
There was a discussion that took place to convince the performer to
train using the training programme
will improve his weakness’s and reinforce his strength’s

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 GAMES

ATHLETICS

ACTIVITY. LONG JUMP

NAME OF THE PERFORMER.AMANDLA ISHMAEL
NAME OF OBSERVER. Connie Sebaganyane
KEY SKILLS
APPROACH RUN
TAKE OFF
LAST TWO STRIDES
FLIGHT ( )

APPROACH RUN -The jumper begins his approach run about 30 meters
[100feet] from the take-off board and accelerates to reach maximum speed
at take-off while gouging his stride to arrive with one foot on and as near as
possible to the edge of the board .At the beginning of the approach the
athlete should drive forward , much like in a sprint Sligh body lean, had
down ,high knee and arm drive, quickly powerful feet pushing back . steps
should be quick and springy to accelerating to top speed.

LAST TWO STRIDES -The objective of the las t two strides are to prepare the
body for take-off, while conserving as much speed as possible. The
penultimate step is longer than the previous ones, and then the final one
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before take-off. The competitor begins the lower his or her centre of gravity
to prepare the body for the vertical impulse.

TAKE-OFF: it is the transition from the final step to being airborne. An athlete
needs to ensure that their foot is flat on the ground to have optimum impact
as jumping off either the heels or the toes have adverse impact on the jump.

FLIGHT (HITCHKICK) ; At the apex, the jumper shifts their legs forward into a
landing position. Hitch -kick also called climbing or running in the air, the
athletes rotate their arms and legs during the flight to maintain balance. The
is the most complex of the three techniques

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LANDING: While landing, a long jumper’s objective is to guide into the sand,
it rather than just dropping into it to ensure the closest indention to the take-
off board made by their body a maximum distance possible on athlete can
turn to several manoeuvres while landing

STRENGTHS OF THE PERFORMER

During the travelling phase, Amandla exhibited exceptional speed which would allow for him to
approach the take-off board faster and would mean he would cover a long jumped distance. During
the travel phase he showcased his muscular strength which enabled him to generate tremendous force
as he approached the take-off board. Amandla had rhythm and timing as he approached the take-off as
he was able to time his strides well and he managed to take off with his dominant foot which would
allow for him launch himself very well in the air .He managed to achieve an optimal take-off angle
which would mean it allowed him to reach a maximized distance .He had a good projection as he
projected himself forward and smooth in a controlled manner .He also maintained a horizontal
position as he left the board and he extended take-off leg perfectly . During the flight phase peter was
able to maintain a streamlined position with his legs and he fantastically extended his legs and
managed to optimize aerodynamics which increased his jumped distance and led to a positive result.as
he managed to extended and make them parallel to the ground it would mean he would land with his
legs

WEAKNESS OF THE PERFORMER

Amandla in his first chance of his jump lacked rhythm and timing as he could not time his strides
well and he jumped with his less dominant foot which affected his jumped distance throughout the
jump because he failed to generate power and momentum. Amandla most of the time in the flight

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phase he lacked body composition as he failed to maintain a good body position which would mean
he failed to minimize air resistance and would affect his jumped distance .he drastically failed to
swing arms in synchronization with his legs which would mean he failed to maintain balance and
would lead to his flight and landing to be not smooth hence affecting his result. He lacked flexibility
and balance which led to poor body alignment hence affecting his landing. During the landing phase
peter could not land comfortably as he lacked balance and every time he landed he kept falling back
which would mean it affected his jumped distance massively

WAYS OF IMPROVING PERFORMANCE

DAYS EXERCISE FREQUENCY

Warm up 47 MINS .
.Quick turn drill

1 .8x200m at 50%
.focus: Run tall,quick turn
.Rest : Jog 400m
.cool _down

Warm up 1 HOUR 15 MINS

2 .Quick turn drill

.6x300 at 50%
.focus: Run tall , quick turn
.Rest: Jog 400m
.cool _down

Warm up 1 HOUR 30M MINS

3 .Quick turn drill

.2x400 at 50%
.Rest: Jog 400m
.1x800m at 50%
.cool_down

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 Warm up 1 HOUR 45 MINS
.Quick turn drills

4 .1000m at 5o%
.Rest: Jog 800m
.1200m at 50%
.cool_down

Warm up 1 HOUR 45 MINS

.Quick turn drills

5 .4x400m at 50%
.Rest: Jog 400m
.6x300m at 75%
.REST: Jog
.cool_down

Warm up 1 HOUR 55 MINS

.Quick turn drills

6 .800m at best effort

.cool_down

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 Warm up 1 HOUR 55 MINS
.Quick turn drills

7 .2miles distance run on the

road
.3 mins run or 30 sec walk
.cool_down

WEEK 2
DAYS EXERCISE FREQUENCY
Warm up 47 mins
1 . Quick drills
.4x4oom at goal place
.Rest: Jog
.4x400m at goal place
.Rest : Jog 400m
Cool down

Warm up 1 HOUR 15 MINS

2 .Quick drills
.1200m at 75%
.100m at 50%
.Rest : Jog 800m
.4x200m at goal place
.REST: Jog 400m
. cool _down

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 Warm up 1 HOUR 30 MINS
.Quick drills
3 .3miles distance
.4mins run or 1mins
walk
. cool_down

Warm up; 1 HOUR 45 MINS

4 .Quick turn drills
.30 sec run as far as
possible
.REST: 90 sec
.60 sec run as fast as
possible
.REST 2mins
.90 sec run as fast as
possible
REST: 4 mins
.cool_down

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 Warm up 47 MINS
.Quick turns drill
5 .4x400m at a goal
.REST: Jog 400m
.4x400m at goal pace
.cool_down

4miles running on the 1 HOUR

road , easy steady pace
6 .Last 3miles ,alternate
between 2mins hard
. running for 5mins at
medium effort

Warm up 1 HOUR 15 MINS

7 .Quick turn drills
.4x400m at a goal pace
.REST: Jog 400m
.2x300m as fast as
possible
.REST: 8MINS
.Cool_down

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 FACTORS AFFECTING PRFORMANCE
Physical fitness: The performer did warm ups before physical activities, and he showed
good strength, endurance, flexibility, speed ,agility and overall physical condition. Good
physical fitness helped enhance Amandla’s performance.
Skill level: The proficiency in the skills required for the activity is crucial. Skill
development is a key factor. Amandla showed a great understanding and had the
required skills which would mean foe a good performance.
Mental preparation: Amandla showed psychological factors , as he was never distracted
by anything and remained focused throughout ,he was confident regardless of any
challenges he faced and stayed motivated which would mean for a good performance .
Environmental Conditions: The weather condition was not suitable for Amandla hence
it affected his performance .It was very cold which made the performer’s muscles too
stiff and less responsive affecting his performance

DISSCUSIONS WITH THE PERFORMER

I sat down with Amandla and discussed with him about his strength and weakness .I got
a positive response as he asked me how he could improve , and I gave him a set of drills
to improve some of his techniques and his weakness. I also made a 2 week training
program for him to follow . He promised and showed a great desire to follow the
training program

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FACTORS THAT AFFECTED
PERFORMANCE
EQUIPMENT- The high jump
equipment was not old i.e
matrasses crossbar ,hence the
performer was
able to performbetter
LEVEL OF AROUSAL- During
the analysis the performer’s level
of arousal was at optimum which
enhanced a better performance
WEATHER CONDITION-due to
hot environment the energy of the
performer was exerted during the
performance on a hot
environment as his tempreture
rised greater thnan if he was
performing at a
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moderate tempreture and this
effect was a possible explanation
for a decreased atheletic
performance
SKILL LEVEL-the performer did
not kn

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