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.

Week 5

In Week Five to to improve on my cardiovascular ability, I will be doing exercises to improve my stamina and endurance. Week Two will be a strenuous week, as it is cardiovascular training. I will evaluate my performance after the session and do an overall evaluation at the end of the week.
my aims for the week are: For the week my goals will be;

Monday = route 1- week 2  
Tuesday = route 2- week 2
Wednesday = Rest
Thursday = Route 3 - week 2
Friday = Route 4- week 2
Saturday = Rest
Sunday = Rest 

• To complete the weight training to full potential.
• To improve my strenght and muscular endurance.

Week 4 Evaluation

During the fourth week of the programme, i evaluated the speed and cardiovascular endurance in which i used Fartlek training whinch consisted of jogging sprinting and walking for a long period of time. 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 routes.

As a result of this week this was the most tierd i felt at some points there were times i thought i couldn't complete the task but i forced my self and succeded.

Week 4Day 4

This route will be the same but i will be ajusting the route so that i will be jogging up and down another hill also i will be decresing the time back to 45 minutes as i have increased the distance and dont want to push myself to hard to cause injury

Strength - this route suited me more as it cut down the time and 45minutes is more the time that i like to run and enjoy

Weakness- the hills tired me out to the point i though my legs were going to give up .

Week 4 Day 3,5,6,7

I decided that on these days i would need to rest to recover from the Fartlek training that i have previously done, so that the following week i can then work to my full potential and not be injured

Week4 Day 2

I have planned to do the same route but doing it for 50 minutes instead of 45 this will help me mostly Will the cardiovascular side as it is what i need to improve on the most to help me last the full length of a netball game.

Strength- there was not really much of an improvement i managed to complete the run.

Weakness- after i completed this run i was very tired and felt like i had injuries everywhere it was a very tough route to run as the where so many different Terrains.

Week 4 day 1

Route 1

Fartlek training
Fartlek, which means "speed play" in Swedish, is a form of conditioning which puts stress on the whole aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress.

1= Jog

2= Jog
3= Sprint
4= Jog

5=Jog

6= Sprint

7=Jog

For this session it lasted 45minutes

strength- I lasted the 45 minutes

Weakness- i was very tierd and short of breath

Week 4

For week four  the aspect i will be focusing on is Speed and Cardiovascular i have decided to use Fartlek training to help me improve.
I will evaluate my performance after the session and do an overall evaluation at the end of the week.
my aims for the week are:

• To complete Fartlek training to the best of my ability
• To improve on my speed and cardiovascular Fitness 

Monday - Route 1 
Tuesday-Route 2
Wednesday-Rest
Thursday-Route 3
Friday- Rest
Saturday- Rest
Sunday- Rest