This will help you to record information and answer relevant questions in your jotter.
DO NOT WRITE IN THIS WORKBOOK
Model of Performance Comparison
100m
Time Position in Race
Performance in 100m is very quick and it would be difficult for an observer to record information during a competitive race.
Your performance in a competitive race should be recorded so that you can watch the recording more than once or slowed down to make sure your comparisons with a model performance – written below - are accurate and valid.
The information below collects evidence on your TECHNIQUE. If certain parts of this technique need improvement, it may indicate a weakness in strength or reaction time.
Compare each action of your performance with the statements below and tick the column if your action is the same as the model performance.
ON YOUR MARKS / Race 1 / Race 2ON YOUR MARKS / Feet correctly located in the blocks - knee of the rear leg opposite the instep of the front foot
Fingers form a high bridge behind the line
Hands evenly positioned slightly wider than shoulder width
Shoulders back and vertically above or slightly forward of the hands
GET SET / Hips rise slowly to a position above the shoulders
Front leg knee angle approx. 90 degrees
Rear leg knee angle approx. 120 degrees
Feet pushed hard back into the blocks
GO / Drive the arms hard
Extend the whole body so there is a straight line through the head, spine and extended rear leg - body approx. 45 degree angle to the ground
RACE / Arms move with a smooth forward backward action - not across the body - hands move from approx. shoulder height to hips
Elbows are at 90 degrees
Shoulders stay down, not hunched
Drive the leg forward fast with a high knee action
The heel strikes under the backside
Standardised Tests for Physical Factors that impact on
Performance in 100m
Speed - Flying 30m
30 metre time
60 metre time
Now enter this information at the following web address
http://www.brianmac.co.uk/flying30.htm
My flying 30 metre time
Comparison with normative data:
Reaction Time - Ruler Drop test
Distance (in centimetres)
Reaction time (in seconds)
You can enter your results at
http://www.brianmac.co.uk/rulerdrop.htm
and compare your results to older age ranges.
Assessment:
Strength - Grip dynamometer
Right hand kgs Left hand kgs
Comparison with normative data:
You can enter your results at
www.brianmac.co.uk/grip.htm
Cached-Similar
Observation Sheets for Athletics
800m
Time Position in Race
Ask a partner to watch you compete; s/he must watch carefully so that the information is ACCURATE.
Factor / Race 1 / Split / Race 2 / SplitAerobic Endurance / 200m split – record the time in the next column
Aerobic Endurance / 400m split – record the time in the next column
Aerobic Endurance / 600m split – record the time in the next column
Aerobic Endurance / 800m split – record the time in the next column
Aerobic Endurance
Tactics / Where in the field are you after the break?
Aerobic Endurance
Tactics / Where in the field are you at the bell?
Aerobic Endurance
Tactics / How many times do you overtake in the race?
Aerobic Endurance
Tactics / How many times are you overtaken in the race?
Timing
Tactics / When do you start your sprint finish? 50m/100m/200m/300m
Anaerobic Endurance
Tactics / Is your sprint finish close with any other athletes?
Anaerobic Endurance
Tactics / If your finish is close – do you win?
Aerobic Endurance- Bleep Test or Cooper Run
Bleep test result: Level Shuttle
Now enter this information at the following web address
http://www.brianmac.co.uk/beep.htm
OR
12 minute Cooper Run: Distance
Now enter this information at the following web address
http://www.brianmac.co.uk/gentest.htm
VO2 max level:
Comparison with normative data:
Anaerobic Endurance - Running-based Anaerobic Sprint Test (RAST)
Your weight in kgs or lbs
35m sprint time 1 35m sprint time 2
35m sprint time 3 35m sprint time 4
35m sprint time 5 35m sprint time 6
Now enter this information at the following web address
http://www.brianmac.co.uk/rast.htm
Maximum power Minimum power
Average power Fatigue index
If your average power is between 226W and 374W you have good anaerobic endurance unless your fatigue index is higher than 10.
Observation Sheets for Athletics
4 x 100m Hurdles
Time Position in Race
You will need two other people to collect information when you compete; they must watch carefully so that the information is ACCURATE.
Race 1 / Race 2Do you have even strides between hurdles?
Do you lift your lead foot and knee high in front of you to clear the hurdle?
Do you bend your trail knee to the outside to clear the hurdle?
Do you dip at the hips before you go over the hurdle?
50m split – record the time in the next column
50m split – record the time in the next column
Was the changeover successful and smooth?
Did the incoming runner communicate on the changeover?
Did the outgoing runner pace their start well?
Standardised Tests for Physical Factors that impact on
Performance in 4 x 100m Hurdles
Anaerobic Endurance - Running-based Anaerobic Sprint Test (RAST)
Your weight in kgs or lbs
35m sprint time 1 35m sprint time 2
35m sprint time 3 35m sprint time 4
35m sprint time 5 35m sprint time 6
Now enter this information at the following web address
http://www.brianmac.co.uk/rast.htm
Average power Fatigue index
If your fatigue index is higher than 10, your anaerobic endurance needs improvement.
Flexibility - Sit and Reach
Distance (in centimetres)
Comparison with normative data:
Speed - Flying 30m
30 metre time
60 metre time
Now enter this information at the following web address
http://www.brianmac.co.uk/flying30.htm
My flying 30 metre time
Comparison with normative data:
Observation Schedule
High Jump
Ask a partner to watch you compete; s/he must watch carefully so that the information is ACCURATE.
Factor / Competition 1 / Competition 2Confidence
Anxiety
Power / How many times do you clear the bar on your 1st attempt?
Confidence
Anxiety
Power / How many times do you clear the bar on your 2nd attempt?
Confidence
Anxiety
Power / How many times do you clear the bar on your 3rd attempt?
Technique / Do you always take off your outside foot?
Technique / Do you bend your take off knee?
Technique
Flexibility / Do you turn your back to the bar in the air?
Technique
Flexibility / Do you arch your back over the bar?
Technique
Flexibility / Do you lift your hips as you go over the bar?
Technique
Flexibility / Do you flick your legs up as you go over the bar?
Height Position in competition
Power - Standing Broad Jump or Standing Vertical Jump
Standing Broad Jump Distance (in centimetres)
Now enter this information at the following web address
www.brianmac.co.uk/stndjump.htm
Cached-Similar
Comparison with normative data:
Standing Vertical Jump Distance (in centimetres)
Comparison with normative data:
Now enter this information at the following web address
www.brianmac.co.uk/sgtjump.htm
Cached-Similar
Flexibility - Sit and Reach
Distance (in centimetres)
Now enter this information at the following web address
www.brianmac.co.uk/sitreach.htm
Comparison with normative data:
Flexibility – Static Trunk & Neck
Now enter this information at the following web address
http://www.brianmac.co.uk/flextest3.htm
Distance (in inches)
Comparison with normative data:
Model of Performance Comparison
Long Jump
Distance Position in competition
Ask a partner to watch you compete; s/he must watch carefully so that the information is ACCURATE. Tick the parts of the technique that are performed correctly.
Competition 1 / Competition 2APPROACH / Start run with head down and arms pumping high.
Begin to lift head and gradually raise into an upright running posture
Knees are high, arms fast & straight, 90o angles at elbows
2nd last step – push off firmly, hips & knees sink slightly
TAKE OFF / Bend knee & plant take off foot accurately on board
Lift chin and hips as you take off & look forwards (not down)
FLIGHT / Swing arms over shoulders and high
Bring non-take off knee forwards & high
Bring other knee forwards & high
Stretch feet and legs forward in front of body
LANDING / Bring arms downwards but above legs
Land feet first
Pull body forward – pull hips up
Speed - Flying 30m
30 metre time 60 metre time
http://www.brianmac.co.uk/flying30.htm
My flying 30 metre time
Comparison with normative data:
Power - Standing Broad Jump or Standing Vertical Jump
Standing Broad Jump Distance (in centimetres)
Now enter this information at the following web address
www.brianmac.co.uk/stndjump.htm
Cached-Similar
Comparison with normative data:
Standing Vertical Jump Distance (in centimetres)
Comparison with normative data:
Now enter this information at the following web address
www.brianmac.co.uk/sgtjump.htm
Cached-Similar
Model of Performance Comparison
Shot
Ask a partner to watch you compete; s/he must watch carefully so that the information is ACCURATE.
Competition 1 / Competition 2Grip / Shot on top of fingers
Shot under chin
Elbow extended high
Stance / Side-on with back leg bent
Weight over back foot in chin-knee-toe position
Putt / Non-throwing arm extends forwards & upwards in direction of throw
Back hip drives up
Weight transferred from back foot to front foot
Throwing elbow stays high
Hips turn quickly to face direction of throw
Throwing arm punches out high & forwards to push putt
Non-throwing shoulder stays up (does not drop)
Distance Position in competition
Strength - Grip dynamometer
Right hand kgs Left hand kgs
Comparison with normative data:
You can enter your results at
www.brianmac.co.uk/grip.htm
Power - Standing Broad Jump or Standing Vertical Jump
Standing Broad Jump Distance (in centimetres)
Now enter this information at the following web address
www.brianmac.co.uk/stndjump.htm
Cached-Similar
Comparison with normative data:
Standing Vertical Jump Distance (in centimetres)
Comparison with normative data:
Now enter this information at the following web address
www.brianmac.co.uk/sgtjump.htm
Cached-Similar
Balance - Stork Test
Right leg Time (in seconds) Left leg Time (in seconds)
You can enter your results at http://www.brianmac.co.uk/bstorktst.htm
Comparison with normative data:
Sport Competition Anxiety Test (SCAT)
Assessing Your Anxiety
Read each statement below, decide if you "Rarely", "Sometimes" or "Often" feel this way when competing in your sport, tick the appropriate box to indicate your response.
Rarely / Sometimes / Often1. Competing against others is socially enjoyable
2. Before I compete I feel uneasy
3. Before I compete I worry about not performing well
4. I am a good sportsman when I compete
5. When I compete, I worry about making mistakes
6. Before I compete I am calm
7. Setting a goal is important when competing
8. Before I compete I get a queasy feeling in my stomach
9. Just before competing, I notice my heart beats faster than usual
10. I like to compete in games that demands a lot of physical energy
11. Before I compete I feel relaxed
12. Before I compete I am nervous
13. Team sports are more exciting than individual sports
14. I get nervous wanting to start the game
15. Before I compete I usually get uptight
Name SCAT Score =
Less than 17 = You have a low level of anxiety
17 to 24 = You have an average level of anxiety
More than 24 = You have a high level of anxiety
Task 1
Create your own example of the factors which affect two DIFFERENT events to the ones given in this information book.
Use the same template to show the different PHYSICAL, MENTAL and EMOTIONAL factors that impact on performance in this event.
Your 1st example must:
· Identify the event you have chosen
· Explain all the physical factors and how these may have a POSITIVE impact on performance
· Explain all the mental and emotional factors and how these may have a NEGATIVE impact on performance
· Give pictures/illustrations of your event
Your 2nd example must:
· Identify the event you have chosen
· Explain all the physical factors and how these may have a NEGATIVE impact on performance
· Explain all the mental and emotional factors and how these may have a POSITIVE impact on performance
· Give pictures/illustrations of your event
Task 2
Identify the event(s) you collected information about.
1.
2.
3.
Choose two different methods you might use to collect information about your performance in these events.
Which methods did you use?
1.
2.
Why did you choose to use method 1? Give reasons why this method was useful to you.
Describe what you did when you collected data using this method
Why did you choose to use method 2? Give reasons why this method was useful to you.
Describe what you did when you collected data using this method
Task 3
Choose two athletics events which you know you need to improve
Using the information you have collected about factors that affect performance, which factors have a positive impact in your performance in these events?
Event 1.
Which factor is a strength for you in this event?
Using the information you have collected explain why this factor is a strength for you in this event.
Event 2.
Which factor is a strength for you in this event?
Using the information you have collected explain why this factor is a strength for you in this event.
Using the information you have collected about factors that affect performance, which two factors have a negative impact in your performance in these events and are therefore development needs?
Event 1.
Which factors are development needs for you in this event?
1.
2.
Using the information you have collected explain why the 1st factor is a development need for you in this event.
Using the information you have collected explain why the 2nd factor is a development need for you in this event.
Event 2
Which factors are development needs for you in this event?
1.
2.
Using the information you have collected explain why the 1st factor is a development need for you in this event.
Using the information you have collected explain why the 2nd factor is a development need for you in this event.