Page 15 - Performance Pathway for Sport

FY - - Performance Pathway Annual Periodised Plan
2020-2021
Month
January
February
Academic Term
Lent
Academic Week 1
2 3 4 5 6
Half term
Mesocycle 1
Microcycle 1
2 3 4 5 6
Resistance emphasis
Fundamental movement skills
Resistance goals Teaching fundamental resistance strength exercises peer coaching
Volume 15 minutes 3 sets of 10 reps
Intensity Body weight / / light light bars / / light light DBs
Excersises N/A Squat Hip hinge Horz Horz pull Horz Horz push Lunge
Field/Court emphasis
Acceleration
Field/Court goals Teaching acceleration mechanics and and working through short sprints and and varied start positions
Volume 10 minutes 20m max varied sets and reps
based on competency
Intensity Gradual increase in in in intensity / difficulty of drills throughout sessions Exercises
N/A Posture wall holds & load and lifts
Loads and lifts
& exchanges
Exchanges & banded marches bounds
Recap exchanges
banded marches bounds
runs
Starts: falling half-kneeling prone
Warm up SSG Crab football football Crawl football football Dodgeball tag Tennis ball ball ball ball ball ball fives Football Benchball
Warm up O/H O/H Toe walks walks O/H O/H Heel walks walks lunge w/rotation Crawling spiderman Tickle the grass movement prep Walking push up position plank S/L partner squats
Warm up Jump/ Land/Plyo
Athletic position knee tag & drop squat Recap athl pos Drop squat & VJ
Drop squat into fwd & bck jumps
Drop squat into lateral jump Drop squat into rotations
Recap bilateral jumps
Week 04/01/2021 11/01/2021 18/01/2021 25/01/2021 01/02/2021 08/01/2021 15/02/2021
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