September 26

Katlego Lesego

2011

[Type the abstract of the document here. The abstract is typically a short summary of the contents of the document. Type the abstract of the document here. The abstract is typically a short summary of the contents of the document.]

ANALYISING AND IMPROVING PERFORMANCE IN PHYSICAL EDUCATION

NAME OF THE PERFORMER: Gosaitse Mabeukele ACTIVITY ROLE/POSITION : Soccer : STRIKER

FITNESS COMPONENTS IMPORTANT IN SOCCER

MUSCULAR INDURANCE This is the ability of muscles to maintain or report contractions without getting tired easily over a long period of time. It is interrelated to cardio respiratory endurance as muscles require constant supply of oxygen to produce energy required by working muscles. So with this muscular endurance low, muscles may suffer from fatigue which then leads to lowered performance. In soccer, the player needs muscular endurance especially when running around the field as he/she will be doing the same movement pattern repeatedly. MUSCULAR STRENGTH This refers to the ability of muscles to exert force against a resistance object. Usually there three (3) kinds of muscular strength, these are (a) Dynamic strength, (b) Static strength and lastly (c) Explosive strength. In soccer, the only kinds of strength require are static and explosive strength. Static strength here refers to the greatest amount of force the muscle can generate, whereas Explosive strength refers to when we use our muscles to produce a very quick movement. In this case, a player needs much strength to avoid occurrence of injuries during shooting short and long passes. AGILITY It is ability to change body direction and position quickly and effectively while maintaining balance. For one to have good accurate agility is highly important to other teammates as it helps enhance teams performance. Here a player needs agility to dodge his/her opponents when in position of the e.g. dribbling. SPEED This is the ability to perform any type of movement by moving ones body and limbs as quickly as possible. Most players who have much greater speeds usually take the striking position so as to give a comparative advantage of scoring because they are able to over-power defenders of the opponent side with high speed. I.e. if one has much speed, one can easily run to get the ball and run away from opponents.

POWER It is the ability to do strength performance quickly to produce force at a fast speed. Power is a combination of speed and strength. So for a player to have good power he/she should be able to display speed and power. In this case, the player needs power when making offensive passes. That is, one needs power to make powerful shots or passes. E.g. power is required when taking free kicks, penalties or corner kicks.

KEY SKILLS
PASSING TRAPPING DRIBBLING TACKLING GOAL KEEPING

PASSING Passing is a unique technique that is mostly used when moving the ball to other teammates. It can be used to cover short or long distances around the field depending on the power applied and the kind of passing technique used. There many lands of passing used in soccer, such passes include: 1. Kicking with the full instep 2. Kicking with the inside of the instep 3. Kicking with the outside of the instep

KICKING WITH THE FULL INSTEP The kick is taken for short and long distance passes as well as medium height passes which are usually very powerful and not easily obstructed by opponents. So, for a team to perform well, move of these passes should be used to increase chances of performing well. HOW TO DO KICKING WITH THE FULL INSTEP Stand with your non-kicking foot level with the ball and pointing at the target, contact with the ball should be above the metatarsal arc with ankle joint fixed firmly. Then swing the kicking leg in that position to kick the ball. KICKING WITH THE INSIDE OF THE INSTEP It is also known as the push passes and is also one of the most widely used kicks in the world of soccer. It is suitable for short passes, long cross field passes, for clearance and free kicks. HOW TO DO KICKING WITH THE INSIDE OF THE INSTEP

Stand with tour non-kicking foot level with the ball and pointing at the target. Turn your kicking leg out and swing it through with the hoe kick the ball and follow through. KICKING WITH THE OUTSIDE OF THE INSTEP This kick is not very accurate but it can be used in short passes to teammates or to curve the ball to a certain target. HOW TO DO KICKING WITH THE OUTSIDE OF THE INSTEP Turn your foot inwards, strikes the ball with the outside of your foot and follows through. TRAPPING Trapping is another form of technique used in soccer, its important as it enables the player to take control of the ball and also get a chance to think for the next move thus wise decisions are usually made after trapping. Its also important as it help a team to keep more possession and being in an advantageous position to attack. Trapping can be chest trapping, or under foot trapping. So its always advisable for a player to trap the ball where is necessary. HOW TO DO OR TRAP THE BALL Stand with either one of the foot pointing at the target/ball, then focus until the ball reaches your leg, then step on the ball. By doing so, you well be stopping/trapping the ball. DRIBBLING Dribbling refers to the art and skill of using some part of the foot to control the ball or roll the ball continuously along the ground while in movement. This technique is mainly done for two (2) reasons. This reason includes the fact that it might be done to confuse opponents and get away with the ball or just for fun. HOW TO DRIBBLE Do not approach the opponents directly, focus and make sure eyes are on the ball. Both feet should be used when sliding the ball. First contact should always be the ball. TACKLING Tackling is a technique or the art and skill of dispossessing or tackling the ball from an opponent without breaking the rules or injuring someone. It can be done from the front, side or behind even the behind tackles are not always successful. HOW TO TACKLE

You can sometimes slide and make sure your first contact is the ball not the opponents. The opponent with the ball can also be shouldered on the front and side but not the back. Always try to get possession of the ball when tackling rather than knocking it away.

WEAKNESS Even though Gasaitse Mabenkele displayed the good differentiation of passing techniques like kicking with the inside of the instep , the full instep and the instep of the foot, most of his passes did not reach his targets thus leading to him and his team mates loosing the ball to opponents. Gosaitse also had a problem with dribbling the ball. Most of the time he lost control of the ball as he made it move faster than he can handle it. Heading was a totally different story for him because he was unable to head the ball correctly; he used his face and at times his top of the head. Instead of him hitting the ball, the ball was hitting him. This made him to injure himself and create fouls. In addition Gosaitse displayed some difficulty in throwing the ball back into the field of play. He made several fouls in each throw he attempted and most of the throws didnt reach his targets hence making his team mates to lose the ball. I also went further in his assessment and figured out that he had poor agility as he always seemed slow to change his body direction hence failing to dodge his opponents when he has the ball. I also picked out that Gosaitse had poor body balance when dribbling the ball. He fell most of the time when dribbling and that lowers his team performance. Furthermore Goitse had poor reaction time and this made him loose most balls that could have been converted to something better. STRENGTH Gasaitse Mabenkele successfully traps the ball using different trapping techniques at ease; such traps include chest trapping, foot trapping and hamstring trapping among others. He stands a better position of tackling in any situation he faces; this is in regard to stopping the ball and keeping it under control at any given point and this helps him display a class performance. I also observed that he was able to make aggressive shout/long passes across the field and directly to the goal keeper. This made him more challenging to his opponents and making his team to have a better chance of being more competitive. Further-more Gosaitse also displayed good use of different passing techniques he frequently used includes kicking with the inside of the instep, the full instep and the outside of the foot. This made his performance interesting to watch and to him as his passes where not monotonous. In addition, gosaitse depicted a phenomenal muscular endurance as he did not really get tired easily and can go up to long hours still doing the same physical activity/soccer. This made him to overpower his opponents and increase his rate of performance. Gosaitse also did really good when tackling his opponents as his first contact was always the ball. This depicted how well he obeys the rules of and regulations of the game of soccer hence making/helping himself to not make fouls and injure himself or anyother player. Lastly ,gosaitse did marvellocisly in showing good team good team work as he was always communicating with his fellow team mates and this improved their cooperation and team spirit.

HEADINGS This is a technique used during the game when the ball is above head height. Its used either for passing, defending or shooting at goal. HOW TO HEAD Watch and focus on the ball, hit it with your forehead .as the ball makes contact, move your chest, head and shoulders forward. Angle your head so as to divert the ball to where you want it to go. NB: when heading, its always important that you hit the ball rather than it hitting you THROWING This is another form of techniques that is used to put the ball back into play. Its the only technique that gives players except for the goal keeper to hold the ball with hands and throw it back into the field from outside. GOAL KEEPING This is a special skill only privileged to a goal keeper. The goal keeper is allowed to pick the ball up or stop it with his/her hands when in the penalty areas. Goal keeper must wear different colored shirt from the rest of the team so that he could easily be identified.

STRENGTHS
Gosaitse Mabeukele successfully traps the ball using different trapping techniques at ease; such traps include chest trapping, foot trapping and hamstring trapping among the others. This stands him a better chance of tackling any situation he is faced to with regard to stopping the ball and keeping it under his control at any given time during play, hence this makes him display a high class performance. I also observed that he has good strength and leg power especially when running and shooting the ball. In terms of shooting, was able to make aggressive short/long passes across the field and direct to the goal keeper. This made him more challenging to his opponents and making his team to have a better chance of being more competitive. Further more Gosaitse displayed good use of different passes through out the period of play, such passing techniques he frequently used include kicking with the instep, the full instep and the outside of the instep. This made his performance interesting to watch and enjoyable to him as his passes were not monotonous. In addition, Gosaitse depicted a phenomenal muscular endurance as he did not really get tired easily and go up to hours still doing the same physical activity/soccer. This made him to overpower his opponents and increase his rate of performance. Gosaitse also did really good when tackling his opponents as his first contact was always the ball. This depicted how well he obeys the rules and regulations of the game of soccer hence making/helping himself to not make fouls and injure himself or any other player. Lastly, Gosaitse did marvelously in showing good team work as he was always communicating with his fellow teammates and this improved their cooperation and teammates.

WEAKNESS
Even though Gosaitse Mabeukele displayed the good differentiation of passing techniques like kicking with the inside of the instep, the full instep and the outside of the foot, most of his pass did not reach his target thus leading to him and his teammates loosing the ball to opponents. Gosaitse also had a problem with dribbling the ball. Most of the time he lost control of the ball when making it to move faster and not being able to confuse his opponents. Heading was totally a different story for him because he was unable to head the ball correctly, he use his face and at times his top of the head. Instead of him hitting the ball, the ball was hitting him. Thus this made him to make fouls and injure himself. In addition Gosaitse displayed some difficulty in throwing the ball back into the field of play. He made several fouls in each throw he attempted and most of his throws also didnt reach his targets hence making his teammates to loose the ball. I also went further in his assessment and figured out that he had poor agility as he always seemed slow to change his body direction hence failing to dodge his opponents when he has the ball. I also picked out that Gosaitse had poor balance when dribbling the ball. Most of the time he dribbled, he fell and lost possession of the ball to the opponents. Furthermore Gosaitse had poor reaction time and this made him loose most balls that could have been utilized onto something better.

WAYS OF IMPROVING PERFORMANCE/WEAKNESS

After the assessment of Gosaitse Mabeukeles performance, I then found out that it fit to come up with the DRILLS that will best resolve his weakness. I started off by addressing his weakness of his passes which never reached his targets, by placing twenty (20) cones scattered around the soccer field at different distances apart. To start the drill, Gosaitse had to stand five (5) meters away from the first cone. Then with a ball, he should attempt to knock the first cone and all the other cones in ten (10) minutes. I then made him do another drill which is intended to attend the issue of poor dribbling. I marked the field with straight lines for him to dribble along them and also placed some cones to see if he can dribble through corners with increased speed. In addition to these drills I also made him another drill to address the issue of heading throwing a ball at him which he had to head back. Lastly to help him improve on his throws, I drew a white mark on the wall three (3) meters away which he had to throw the ball at ten(10) times on each mark. After all this drills, I then found it necessary to create a training program for Gosaitse which I expected him to abide by it for approximately four (4) weeks in order to address his poor fitness components which are, having poor agility, poor balance and poor reaction time. During this training program I took consideration the FITT principles which are frequently, intensity, time and training. I also chose to use the training method of CIRCUIT TRAINING because this method allows us to use different exercises to address specific weakness; it develops ones overall fitness and also develops both aerobic and anaerobic energy systems.

TRAINING PROGRAMME RUNNING FOR A PERIOD OF (4) WEEKS, (3) DAYS A WEEK
WEEK ONE DAYS MONDAY OBJECTIVE Agility ACTIVITIES WARM UP DURATION OF COOL DOWN ACTIVITY 20 mins stretches 30 mins

5m shuttle run stretches zigzag agility runs One leg stands Stretch with eyes closed. Walking on a drawn thin line. One leg stands with eyes open. Kicking the ball Stretches against the wall. Drop ball test where one has to catch the ball by both feet. It is more similar to drop ruler test.

(REST) WEDNESDAY

Balance

15 mins

Stretches

20 mins

(REST) FRIDAY

Reaction Time

25 mins 30 mins 25 mins

Stretches

WEEK TWO TUESDAY Balance Walking on a thin drawn line. One leg stand with eyes closed. Kicking the ball against the wall. Blocking the ball passed by opponent. 5m shuttle runs. Zigzag agility runs Stretches 20 mins 20 mins Stretches

(REST) THURSDAY

Reaction Time

Stretches

25 mins 30 mins

Stretches

(REST) SATURDAY

Agility

Stretches

20 mins 20 mins

Stretches

WEEK THREE MONDAY Reaction Time Blocking balls kicked by opponent. Kicking the ball against the wall. Zigzag agility runs. One leg stand. Walking on a drawn thin line. Stretches 35 mins Stretches

45 mins

(REST) TUESDAY (REST) WEDNESDAY

Agility Balance

Stretches Stretches

40 mins 40 mins 40 mins

Stretches Stretches

WEEK FOUR MONDAY Agility 5m shuttle runs. Zigzag agility runs tests. One stands with eyes closed. Walking on a straight drawn line. Kicking the ball against a wall. Drop ruler test. Blocking balls kicked by opponent. Stretches 45 mins 45 mins Stretches 20 mins Stretches Stretches

(REST) WEDNESDAY

Balance

30 mins

(REST) FRIDAY

Reaction Time

Stretches

45 mins 10 mins 20 mins

Stretches

OTHER FACTORS AFFECTING PERFORMANCE CLIMATE CHANGE FACILITIES/EQUIPMENT ATTIRE DIET&NUTRITION

Gosaitses performance was affected by climate conditions as sometimes it was too, too cold and when it was raining. Usually we carried out our training programs outdoors and these climate conditions greatly impacted on our performance negatively. We also lacked training equipment including attire which we greatly needed in order for us to abide by well with our training programs. Furthermore I also picked out that Gosaitse had a problem proper diet and nutrition which was reflected by his performance sometimes during training. Lastly, he showed little determination towards the training programs he was always late and doing his activities as if he was forced to do them. DISCUSIIONS AND RESPONSES After identifying those factors which affected performance and fitness. Me and Goitse Mabenkele set down and discussed how to overcome these factors . For the problem of climatic weather conditions (As it was sometimes too hot and too cold or rainy) we decided to do our training indoors to avoid these obstacles. In addition we experienced shortage of proper equipment and attire as sometimes most of the balls we needed were not available and those which were present were deflated. Furthermore we did not have the right suitable attire for these activities we did. To address these situations, I and Goitse decided to borrow balls from friends and the right attire to suit the activities we did. We also had a 10

problem with Goitses poor diet and lack of determination which lower his performance level. I then created a list of food Gosaitse should consume ina day as a way to promote a balanced diet. I also provided motivational advices to him in order to evoke his determination CONCLUSION AND ACKNOWLEDGEMENTS Gosaitse s performance showed a phenomenal improvement after totally abiding by the training program and after addressing all obstacles that emerged. His performance is how un-doubt ably high class. I would also like to acknowledge my teacher for the great advices and corporation she shared. I would also like to acknowledge the source (Scott Joney : Author )(TITTLE : GCSE P.E FOR EDEXLE ) YEAR (2001) published by Heinemann

11