E-Portfolio Exemplar (Task 2)

Candidate Number​: 1111111

Unit Title​: Levelling the playing field
Global Context and Specific Exploration​: Fairness and development
Inquire Statement​: Using our surroundings can offer opportunities to develop personal competencies
Client​: Declan ​Chosen Sport​: Rugby
Physical Goal: ​To improve Declan’s​ tackling​ in rugby ​Health Goal​: To improve Declan’s ​muscular strength

Task 2 – Performance development plan (as coach)

Goal Setting
Research in task 1 highlighted Declan’s main strengths and weaknesses. His physical goal is to ​‘improve his
tackling’ which is supported by his health goal, ​‘improving his muscular strength in his lower body’.​ In order for my
client to overcome these obstacles, I must set Declan SMART goals. The table below shows how I will apply the
SMART principles into Declans training programme.

SMART
Physical Goal Heath Goal
Principles

To improve my clients ​shoulder tackle ​in rugby from the

Specific To improve my clients ​muscular strength​ in his ​lower body​.
side on angle.

I aim to improve my clients tackling ability from ​level 3 ​to My aim for Declan is to improve in the deadlift 1RM test from
Measurable
level 4​ in the OCR skill assessment for rugby (appendix 1). (90KG) ​poor​ to (100KG) ​average​.

Declan feels challenged and motivated to improve his
tackling, especially as it’s one of the main requirements for
a flanker. Through video analysis we’ve pinpointed Declans
Achievable main areas for development and we believe that they can
become strengths at the end of this training programme.
We will complete interim tests half way through the
programme to assess whether the goal is realistic).
Declan feels challenged and motivated to improve his
performance. He understands the relevance of improve the
strength in his lower body and is excited to see if he can
improve this CoF without the use of expensive gym equipment
and using only his body and the surrounding environment. We
will complete interim tests half way through the programme to
assess whether the goal is realistic (too easier / too hard).

I have recorded Declans pre-training grade in tackling
which was level 3. This was graded against the OCR
Recorded assessment criteria for rugby (appendix 1). I will repeat the
same test in the middle (interim) and also at the end of my
training programme (post) to see if he achieved his goal.
I have recorded Declans initial scores from the deadlift tests in
pre training. This was recorded using the normative data
(appendix 1). I will repeat the same test in the middle (interim)
and also at the end of my training programme(post) to see if
Declan has achieved his goal.

● My short term goal is to increase his 1RM by 5KG

● My short term goal is to partially achieve ​level 4
(average) which I intend reach by session 2.
which I intend to achieve by session 2.
Timed ● My long term goal for Declan is to increase his 1RM
● My long term goal is to achieve​ level 4​ which I
by 10KG (above average) which I intend reach in
intend in three session 3.
sessions 3.

Performance development plan

For this training programme, Declan will undergo three skill development training session to improve his physical
goal which involves drills and practices focused on improving Declan’s tackling ability. He will also take part in
three weight training sessions to improve in his health goal (muscular strength). Training will be completed on
school grounds, lasting approximately 20-25 minutes. He will alternate between each session over the course of
three weeks (two sessions a week). Half way through we will complete an interim test that will assess the
effectiveness of the development plan. I have completed extensively research into training drills/practices online
and modified them to suit the needs of my client as well as considering the the statement of inquiry. In a attempt
to reduce the risk of injury I will ensure that my client performs the warm-up and cool-down outlined below. This
will help prevent injury during my training sessions as Declan will be better prepared for sudden movements.
Cool down effectively removes lactic acid and repays oxygen debt (appendix 2).

Principles of Training
I will apply the principles of training to ensure that I get the most out of each session. The table below shows how
I will apply the main principles: specificity, overload, progression and reversibility.

The Applying the principles of training - Applying the principles of training -

principles of Target 1: ​To improve my clients ​shoulder tackle ​in rugby Target 2: ​To improve my clients muscular strength in both
training from the​ side on. his upper and lower body.

1
 E-Portfolio Exemplar (Task 2)

The skill development sessions will focus on tackling which

Weight training is the most effective and efficient way to
is Declan's physical goal. I will condition the practices to
improve muscular strength (Bbc.co.uk, 2018). To ensure my
match real game situation as much as possible so that
Specificity weight training specific improves muscular strength,I’ll select
training is relevant Declan's position as a flanker. I will act
exercises that will apply maximum effort, thus engaging all of
as both the coach and attacker so Declan get lots of
the muscles in Declan’s legs.
practice in tackling.

To ensure that overload occurs I will increase the intensity.
I will increase the intensity on Declan’s training by adding
Overload
progression that will increase both the stress and
discomfort on the client.
To ensure that overload occurs I will increase the intensity
each week by increasing repetitions (reps) and sets. This will
increase both the stress and discomfort on the client's
muscles so that adaptations occur.

Progression will occur every week. I will track how Declan
is coping with the demands at the end of every session.
Progression The interim testing will tell me whether Declan’s making
progress. ​Progressions are highlighted in yellow on the
training schedule below.
Progression will occur every week. I will track how Declan is
coping with the demands at the end of every session. The
interim testing will tell me whether Declan’s making progress.
Progressions are highlighted in yellow on the training
schedule below.

To ensure that reversibility does not occur I will ensure that
the overload is progresses gradually and realistically in
Reversibility
order to avoid injury and disengagement. I will ensure that
training sessions are enjoyable to help maintain motivation.
To ensure that reversibility does not occur I will ensure that
the overload is progressive and realistic in order to avoid
injury and disengagement. I also researched how to lift
weight safely (appendix 3) in order to prevent injury.

Physical Goal Training Schedule (progression highlighted in ​yellow​)

Physical Goal Session 1

Exercise Coaching Points Time Type

Escape Grip Ring of steel 5mins Skill

This drill starts with Declan is the contact phase (execution).
He will perform the ring of steel grip around my thighs. I will
have try to escape the grip whilst, Declan will try to bring me
down. ​(Coaching et al., 2019)
- The arms should strongly encircle the thighs and grip Dev
tight
- The tackler should hold the ball carrier until he is well and
truly tackled and on the ground
- The tackler should finish on top of the ball carrier

Side Tackle ​on Knees - Keep ‘eyes up’ looking at the ball carrier to ensure 5-7 Skill
This drill gives the basics of the side on tackle, but teaches it Declan’s head is in the correct position mins Dev
from the knees before being teaching from standing. I will - Contact with the shoulder ​“Eye to thigh”
act as the attacker/coach for Declan. (Coaching et al., 2019) - Declan must put his head behind the player, (check to
check)
- ​Demonstrate head position ​(never position the head in
front of the ball carrier)
- Wrap arms around his thighs and go to ground with the
player.

Side Tackle On O ​ ne ​Knee Same coaching points as before 5mins Skill

Same drill as before however Declan will now be on one -​The tackler should dig their feet into the ground in order to Dev
knee. This will encourage leg drive, producing more power generate more power
in the tackle. (Coaching et al., 2019)

Link to statement of inquiry: ​‘Using our surroundings can offer opportunities to develop personal competencies’. ​The​ aim of these training
sessions was to only use the body, natural environment and surroundings as training tools. Today's session was designed and implemented
without the use of any equipment making it completely inclusive to all.

Training Journal:​ Today went well as we really focused on the coaching points. I was able to communicate to Declan the safety
implications of tackling. We really focused on the key teaching points (ring of steel, eye to thigh and check to check) as well as
demonstrating the correct head position. The main drills involved tackling on the knees. We spent 10 minutes on this drill so that I could drip
feed the main teaching points. Acting as the tackler also helped as I could give Declan feedback on how it feel kenestically during the tackle
(i.e. did he produce enough power to bring me down, timing and technique). This motivated Declan as starting from basic could have been
frustrating for him. Declan needs to continue to practice these drills as practice will improve control, accuracy and consistency. We will for
the second session repeat the same format however progress the drill further to more game like simulation. The only thing I would change

2
 E-Portfolio Exemplar (Task 2)

about this training session is the impact of repeated tackles on myself. Normally, Declan would have access to tackling wheels and cylinders
however they’re very expensive. Therefore, next week I will just wear additional clothes to help absorb the shock.

Physical Goal Session 2

Exercise Coaching Points Time Type

Ball carrier walk - tackler s​ quat - S

​ ame drill as last, Tower of Power: Bending at the knees and hips, with 5-7 Skill
session, however Declan will now be in the squat position. even weight distribution on the heels and balls of the feet. mins Dev
This will encourage Declan is adopt a low body position The spine is kept ‘flat’, with no bend, and the shoulders are
‘The Tower of Power’. higher than the hips. In order to keep the whole of spine in
alignment the chin is off the chest and the player is
encouraged to look upwards towards the target area just
under their eyebrows, without excessive extension of the
(Coaching et al., 2019) neck. The shoulder blades, are drawn back to give a tighter
upper back, with the elbows flexed and drawn upwards.

​ alk -​ tackler ​walk

Ball carrier w Same coaching points as before: 5-7 Skill
Same drill as the squat, however, Declan will now walk - Track the movement of the ball carrier and get their feet mins Dev
toward the tackle. I will walk in a straight line, past Declan’s close enough to make the tackle using the arms to ‘wrap’
tackling line. This will encourage Declan to track my around the ball carrier
movement. (Coaching et al., 2019) - Remember ​to dig your feet into the ground in order to
generate more power

Ball carrier r​ un -​ tackler ​running Same coaching points as before: 5-7 Skill
Same drill, however, both Declan and I will run instead of mins Dev
walk. (Coaching et al., 2019)

Link to statement of inquiry: ​‘Using our surroundings can offer opportunities to develop personal competencies’. ​The​ aim of these training
sessions was to only use the body, natural environment and surroundings as training tools. In today's session I wore more clothes to help
protect myself against the impact of being tackled. Moveover, Declan folded up a pair of long socks and placed them on his shoulders,
which helped reduce impact when tackling. Replacing an expensive tackling cylinder/wheel with myself and a pair of socks instead of a
tackle suit means that this session is easily accessible to all.

Training Journal:​ Today session went really well. Declan understood the drills as they were just progressions from the previous week. He
managed to transfer all of the coaching points into the more advanced drills. In the squat position we were really able to focus on the ‘Tower
or Power’ position which was highlighted as Declan’s main area for development in task 1. Again, I was able to give very detailed feedback
as I was the one being tackled and having more clothes on ensured that I wasn’t afraid of being tackled. During the training session Declan
complained that his shoulders were sore from the repetition of tackling. This afforded me the opportunity to correct Declan’s body
positioning before contract was made.I was able to think quickly and rolled up a pair of spare socks which Declan used as shoulder pads.
This dramatically increased Declans motivation to continue with practice.

​ eclan completed the interim testing for his physical goal (tackling) after the second coaching session. This observation
Interim testing: D
took place during a training match. During the game I focused on his tackling ability. Declan achieved his short term goal as he’s partially
met level 4. He now adopts the correct stance ‘Tower of Power’ position and is very effective once contact has been made. I found that
Declan struggled with tracking the movement of the attacker and missed a few crucial tackles. This is why he hasn’t yet achieved his long
term goal (Level 4). In the last training session I’ll condition the drills so that attacker is less predictable (i.e. not running in a straight line).

Physical Goal Session 3

Exercise Coaching Points Time Type

One on One simulation - From open play
This drill is essentially a live tackling situation within a specific
marked-off area. Instead of cones, I will just use tops to mark
out the playing zone. The attacker (me) will start on the 22m
line 5ms away from the sideline. I will start on the 5m line
inline with the posts. Both players will start at the same time.
This drills requires Declan to track my movement and time his
- Keep ‘eyes up’ looking at the ball carrier to 10mins Skill Dev
ensure Declan’s head is in the correct position
- Contact with the shoulder ​“Eye to thigh”
- Declan must put his head behind the player,
(check to check)
- ​Demonstrate head position ​(never position the
head in front of the ball carrier)

3
 E-Portfolio Exemplar (Task 2)

tackling from the side. We will repeat this drill both sides of the - Wrap arms around his thighs and go to ground
pitch (Coaching et al., 2019). with the player.
- Track the movement of the ball carrier and get
One on One simulation - From the Scrum/ruck their feet close enough to make the tackle using 10mins Skill Dev
Same drill as before, however we will simulate a crash ball the arms to ‘wrap’ around the ball carrier
from the scrum or ruck. Declan’s position as a flanker will
close/behind the ruck/scrum. I will bring the ball close to
declan out from the scrum/ruck. I will try to be unpredictable
and fast so that Declan works on tracking my movement.
(Coaching et al., 2019).

Link to statement of inquiry: ‘​ Using our surroundings can offer opportunities to develop personal competencies’. ​The​ aim of these training
sessions was to only use the body, natural environment and surroundings as training tools. Today's session was designed and
implemented without the use of any equipment making it completely inclusive to all. We just used tops for the drill that required an specific
area to be coned off​.

Training Journal: ​Today’s session focused on live simulation from positions that Declan would find himself in during the game. This was in
response to the interim testing observations where Declan struggled to track the movement of the attacker. I was able to challenge Declan
by stepping and varying my speed. Declan at first struggled to track my movement in order to make the tackle which highlighted to him his
areas for development. We worked on his foot placement so that he knew where to dig his feet into the ground before making the tackle.
This ensure that he was the right distance away from the tackle. We also worked on the ‘Tower of Power’ position and keeping your eyes
on the attacker through the eye brows.

Health Goal Training Schedule (progression highlighted in ​yellow​)

Health Goal Session 1

Exercise Coaching Points Intensity Time Type

Jump Squats - Place your feet shoulder width apart, Reps: ​8 5-7 Weight
(Appendix 4) - Drop your hips back as far as possible while pushing your knees out to have Set: ​3 mins Training
(Breaking them under your hips.
Muscle, 2019). - Jump up with a single motion, jumping as high as you can.

Curtsy Lunge - Tuck your one leg behind the other, and with legs crossed, sink down. Reps:​ 5 L leg 5-7 Weight
(Appendix 4) - You will feel a deep and tight activation of your glute and outer thigh. Reps: ​5 R leg mins Training
(Breaking - Come back to an upright position. To increase difficulty, you can add weight or Set: ​3 on each
Muscle, 2019). do all repetitions on one side and then shift to the other leg. leg

Bulgarian Split - Place your one foot on an elevated surface, (tree stump, fence etc.) Reps:​ 5 L leg 5-7 Weight
Squats - Drive vertically upward so that one foot is off the floor. Reps: ​5 R leg mins Training
(Appendix 4) - Finish this with a hop. Set: ​3 on each
(Breaking Muscle, 2019). leg

Reverse Lunge - Place with your legs shoulder-width apart. Reps: ​10 5-7 Weight
(Appendix 4) - Reach one leg back and sink down. Set: ​3 mins Training
(Breaking - Raise upward back to a standing position.
Muscle, 2019). - Kick your leg forward, and point your knee at the end of the repetitions.

Link to statement of inquiry: ​‘Using our surroundings can offer opportunities to develop personal competencies’. ​The​ aim of these
training sessions was to only use the body, natural environment and surroundings as training tools. Instead of using a chair for the
Bulgarian Split Squats we used a tree stump.

Training Journal: ​Today went well as we really focused on the Declan’s the technique of each skill. I was able to go through the coaching
points and tell Declan how far the control the descent of the squat and lunges so that he would get the most out of each exercise. I also
performed the skill alongside Declan which helped motivate him to push through the pain. Declan needs to continue to practice these drills
as practice will improve control and explosive strength. Now that Declan has understood the exercises, I will now increase the sets and add
2ltr bottles as weight (2KG).

Health Goal Session 2

Exercise Coaching Points Intensity Time Type

4
 E-Portfolio Exemplar (Task 2)

Jump Squats - Place your feet shoulder width apart, Reps: ​10 5-7 Weight
(Appendix 4) - Drop your hips back as far as possible while pushing your knees out Set: ​4 mins Trainin
(Breaking to have them under your hips. Holding one 2L bottle of g
Muscle, 2019). - Jump up with a single motion, jumping as high as you can. water

Curtsy Lunge - Tuck your one leg behind the other, and with legs crossed, sink down. Reps:​ ​10 ​L leg 5-7 Weight
(Appendix 4) - You will feel a deep and tight activation of your glute and outer thigh. Reps: ​10 ​R leg mins Trainin
(Breaking - Come back to an upright position. To increase difficulty, you can add Set: ​4​ on each leg g
Muscle,2019). weight or do all repetitions on one side and then shift to the other leg. Holding 2L bottle of water
in each hand

Bulgarian Split - Place your one foot on an elevated surface, (tree stump, fence etc.) Reps:​ ​10 ​L leg 5-7 Weight
Squats - Drive vertically upward so that one foot is off the floor. Reps: ​10 ​R leg mins Trainin
(Appendix 4) - Finish this with a hop. Set: ​4​ on each leg g
Holding 2L bottle of water
(Breaking Muscle, 2019). in each hand

Reverse Lunge - Place with your legs shoulder-width apart. Reps: ​10 5-7 Weight
(Appendix 4) - Reach one leg back and sink down. Set: ​4 mins Trainin
(Breaking - Raise upward back to a standing position. Holding 2L bottle of water g
Muscle,2019). - Kick your leg forward, and point your knee at the end of the in each hand
repetitions.

Link to statement of inquiry: ​‘Using our surroundings can offer opportunities to develop personal competencies’. ​The​ aim of these
training sessions was to only use the body, natural environment and surroundings as training tools. Today's session was designed and
implemented without the use of any equipment making it completely inclusive to all.

Training Journal: ​Today Declan enjoyed the session because he'd already completed the drills. He also enjoyed repeating the exercises
at home, instead of a tree stump for the Bulgarian Split Squats he used his bed. Declan managed the progressions so I challenged him to
complete each repetitions with more explosive power. Meaning that when the exercise required Declan to come back up I forced him to
add an explosive jump to engage all the muscles in his legs. Again I performed the exercises and showed him how high I wanted him to go
which challenged him to work harder. He ended up performing more explosive movements than myself. The 2ltr bottles worked really well
and Declan enjoyed the challenge.

Interim testing: ​Declan completed the interim testing for his health goal (Deadlift 1RM) after the second coaching session. Declan
managed to achieve his short term goal by lifting 5KG more. In hindsight Declan this goal was set too low as he now only has one session
to improve by another 5KG (Above Average). In response to this I have given Declan exercises to complete at home to complete on a
Monday, Thursday and Saturday evening. I will also changed the 2ltr weight to 5ltr (5kg) to make the exercises more intense.

Health Goal Session 3

Exercise Coaching Points Intensity Time Type

Jump Squats - Place your feet shoulder width apart, Reps: ​10 5-7 Weight
(Appendix 4) - Drop your hips back as far as possible while pushing your knees out Set: ​5 mins Trainin
(Breaking to have them under your hips. Holding one 5L bottle of g
Muscle,2019). - Jump up with a single motion, jumping as high as you can. water

Curtsy Lunge - Tuck your one leg behind the other, and with legs crossed, sink Reps:​ 10 L leg 5-7 Weight
(Appendix 4) down. Reps: ​10 R leg mins Trainin
(Breaking - You will feel a deep and tight activation of your glute and outer thigh. Set: ​5​ on each leg g
Muscle, 2019). - Come back to an upright position. To increase difficulty, you can add Holding 5L bottle of water
weight or do all repetitions on one side and then shift to the other leg. in each hand

Bulgarian Split - Place your one foot on an elevated surface, (tree stump, fence etc.) Reps:​ 10 L leg 5-7 Weight
Squats - Drive vertically upward so that one foot is off the floor. Reps: ​10 R leg mins Trainin
(Appendix 4) - Finish this with a hop. Set: ​5​ on each leg g
Holding 5L bottle of water
(Breaking Muscle, 2019). in each hand

Reverse Lunge - Place with your legs shoulder-width apart. Reps: ​10 5-7 Weight
(Appendix 4) - Reach one leg back and sink down. Set: ​5 mins Trainin
- Raise upward back to a standing position. Holding 5L bottle of water g

5
 E-Portfolio Exemplar (Task 2)

(Breaking - Kick your leg forward, and point your knee at the end of the rep. in each hand
Muscle,2019).

Link to statement of inquiry: ​‘Using our surroundings can offer opportunities to develop personal competencies’. ​The​ aim of these
training sessions was to only use the body, natural environment and surroundings as training tools. In today’s session I used 5L water
bottles to add weight to my exercises. One liter of water weighs 1kg so in today’s session I added an additional 10 KG to Declan’s body
weight (75KG) meaning that he was lifting up to 8 5KG in his exercises. This is a very cheap and accessible way of using weights.

Training Journal: ​ Are last session went really well. It was incredibly intense. Declan was not only asked to increase the reps from 15-20
and set from 4-5 but he also had to complete the exercises with 5L bottles as additional weights. This was very challenging for Declan but
he was motivated as he knew why I had put implemented these progressions. Declan finished the session exhausted. I emptied the bottles
and gave them to Declan to complete the exercises at home (Monday, Thursday and Saturday).

Bibliography

1. BBC Bitesize. (2018). ​BBC Bitesize - GCSE Physical Education - Methods and effects of training - OCR
- Revision 1​. [online] Available at: https://www.bbc.com/bitesize/guides/z9ntfrd/revision/1 [Accessed 19
Sep. 2018].
2. wikiHow. (2018). ​How to Lift Weights Safely.​ [online] Available at:
https://www.wikihow.com/Lift-Weights-Safely [Accessed 5 Nov. 2018].
3. LIVESTRONG.COM. (2018). ​What Percentage Should My Max Be in Weight Lifting?.​ [online] Available
at: https://www.livestrong.com/article/441615-what-percentage-should-my-max-be-in-weight-lifting/
[Accessed 5 Nov. 2018].
4. Laura Williams, M. (2018). ​Muscular Strength Exercises | LoveToKnow.​ [online] LoveToKnow. Available
at: https://exercise.lovetoknow.com/Muscular_Strength_Exercises [Accessed 5 Nov. 2018].
5. Rugbyready.worldrugby.org. (2019). ​Rugby Ready - World Rugby's preparation resource : The tackle.​
[online] Available at: https://rugbyready.worldrugby.org/?section=65&tab=tab-6 [Accessed 29 Jan.
2019].
6. Coaching, S. and Walden, M. (2019). ​Side Tackle On One Knee | Tackling | Rugby | Sports Coaching.​
[online] Teachpe.com. Available at:
https://www.teachpe.com/sports-coaching/rugby/tackling/side-tackle-on-one-knee [Accessed 29 Jan.
2019].
7. Tackle Tube (UK). (2019). ​Skills - Tackle Tube (UK)​. [online] Available at: https://tackletube.com/skills/
[Accessed 29 Jan. 2019].
8. Fitness, S. and Exercises, L. (2019). ​How to Build Leg Muscle without Weights | Livestrong.com​. [online]
LIVESTRONG.COM. Available at: https://www.livestrong.com/article/76350-build-leg-muscle-weights/
[Accessed 4 Feb. 2019].
9. Breaking Muscle. (2019). ​10 No Equipment Needed Exercises for Strong Legs​. [online] Available at:
https://breakingmuscle.com/fitness/10-no-equipment-needed-exercises-for-strong-legs [Accessed 4
Feb. 2019].
10. Coaching, S., Walden, M., Walden, M., Walden, M., Tackle, S., Walden, M., Walden, M.,
Standing, S., Walden, M., Standing, F., Walden, M. and Walden, M. (2019). ​Tackling | Rugby
| Sports Coaching​. [online] Teachpe.com. Available at:
https://www.teachpe.com/sports-coaching/rugby/tackling/ [Accessed 11 Mar. 2019].

6
E-Portfolio Exemplar (Task 2)

Appendix 1 - Normative Data

1RM Testing

7
E-Portfolio Exemplar (Task 2)

Appendix 2 - Warm-up / Cool Down

Warm up​: ​(repeated for every session)

● 5 minutes suicides to raise heart rate and body temperature.
● Stretching on to prepare muscles, ligaments and joints.
● Skill rehearsal ​- take down bulldog on knees (tackling practice)
Cool down​:​ (repeated for every session)
● 5 minutes light jog to help remove carbon dioxide and lactic acid.
● Gentle stretching to prevent muscle soreness and stiffness later.

8
E-Portfolio Exemplar (Task 2)

Appendix 3: How to lift weight safely

9
E-Portfolio Exemplar (Task 2)

10
E-Portfolio Exemplar (Task 2)

11
E-Portfolio Exemplar (Task 2)

Appendix 4 - Health Goal Exercises

Jump Squats

Bulgarian Split Squats

Curtsy Lunge

Reverse Lunge

12
E-Portfolio Exemplar (Task 2)

Appendix 5 - Muscular Strength Exercise to be completed at home

13