week 6 day 6 and 7

During the 6th week of the programme, I decided to do Fitness testing to see what areas need to be improved on to help me with Netball training . For day six and seven i decided to rest as my body needed to recover from the exercises i did on previouse days. on these days i evaluated my overall performances during the 6 week programs. 

week 6 day 5

During the 6th week i have decided to repeat the illinois test.
Illinois Agility

Results = 15 seconds

This result is very good abd even better than before and probably wouldn't be an aspect i would need to concentrate on too much anymore . Agility in Netball is very important as it helps you to get away from your aponent and recieve a pass

Week 6 day 4

During the 6th week i have repeted the Sit up test - Muscular Endurance
Alternate hand wall - helps with co-ordination

Results
Sit up - 29

Alternate hand wall - 33

The Alternate handwall results are still quite Average. The sit up results are excellent

Week6 Day 3

During the 6th week i have repeated the 30m sprint - Measures speed in a straight line
Result = 4.3 seconds

My time is still average but as a result of the speed training it has been improved on.

Week 6 day 2

During the 6th week i have decided to repeat the.
12 Minute Cooper Run - Cardio

Results = 1900m

As a result of doing the cardio in the previouse weeks my fitness has been improved on.

Week 6 day 1

During the first week i have decided to do fitness testing to see the areas i have to improve on.

Monday = Sit and reach, Stalk test and Sergeant jump.

Results

Sit and reach - 22 cm

Stalk Test - 82 seconds

Sergent Jump -34 cm

Overall my stamina has improved but my flexibility has stayed the same

Week 6

In week six i will be compleating a series of Fitness tests i will be doing different test to determine what i have improved on. The results will be posted as soon as the tests have taken place

Aim - To complete all tests to the best of my ability

Monday- Sit and Reach- Stalk Test - Sergent Jump

Tuesday- 12 minute cooper run

Wednesday- 30m sprint

Thursday- Sit up test

Friday - Illinois test

Staurday- Rest

Sunday-Rest

Week 5 Evaluation

During the fifth week of the programme, I evaluated my cardiovascular fitness by conducting routes in which were continuous . This helped to see what i needed to do to improve.

I feel that week was completed to the best of my ability as i completed the testing to my full potential and did not give up on any of the runs.

Week 5 day 5

On route 4 i increased the distance on the previous route so that i could push myself a bit harder and improve on my fitness. i also included another section which included different terrain which pushed me to my limit

Week 2 day 4

On this day i have decided to do the same route as day two as i need to improve on hill runs and i want to try and improve on my previouse performance

Map

Strength- i have bagan to improve on this run i did not seem as tierd as i think i got used to the run and new what to expect from it.

Weakness- i could of completed it a faster time.

Wee5 Day 3 6 and 7

I decided that on these days i would need to rest to recover from the running that i have previously done, so that the following week i can then work to my full potential

Week5 day 2

My second route of the week will be more progressed than the first this route will start to introuduce different terrain and hillwork this will be using Fartlek training

Map

Strengths- i completed to my full potential, i decided to do 2 laps of this with a 2 minute rest to recover for the secod lap

Weakness- i was very tierd after the completion.

Week5 Day 1

this first route is a basic route not including hill work and different terrain, this will ease me into a harder training session

I will be doing a basic run around the forest recreation groung this will just include running on the grass area near Gregory Boulevard i will be running for 20 minutes seeing how may laps i can do, i will then rest for 15 minutes and do a further 20 trying to improve on the previouse amount of laps that i did.