![P a g e | 18
Gymnasium
TRANINING PROGRAMME SCHEDULE THAT WILL RUN FROM
(JANUARY –OCTBER 2022)
Weeks Activity Time
Term one [January – March]
Week1 Introduction 30Min
Week 2 Fitness and nutrition 1H30Min
Week 3 Passing / receiving 1H00
Push pass,
receiving the ball
with the inside or
sole of the foot
Week 4 Running with the ball 1H00
Term Two [April – June]
Week 1 Ball control 1H00
Week 2 Turning the ball 1H00
Week 3 Shielding the ball 1H00
Week 4 Vision of the field 1H00
Term Three [July – September]
Week 1 Shielding the ball 1H00
Week 2 Passing/ Receiving 1H00
Push
pass
and
redire
cting
the
ball
Week 3 Attacking 1H00
Week 4 Defending 1H00
Defensive Stance
Term 4 [ September – October ]
Week 1: attacking 1H00
Week 2: Tournament](https://image.slidesharecdn.com/smcasignment2autosavedautosaved-220419223726/85/SMC-asignment-2-Autosaved-Autosaved-docx-18-320.jpg)
SMC asignment 2 (Autosaved) (Autosaved).docx
- 1. P a g e | 1 NAMEAND SURNAME:MOHLALACT STUDENTNUMBER:28589855 SUBJECT CODE:SMC301T ASSIGNMENT TITLE:Individual ASSIGNMENT NUMBER:2 DUE DATE:19 April 2022 LECTURER`S NAME:MR G SELOWA
- 2. P a g e | 2 DECLARATION I declare hereby that this is my work and not the work of anyone else. I understand what plagiarism is and the rules of Tshwane University of Technology regarding plagiarism. I understand that I will receive a mark of 0% should I copy any section/part/sentence etc. from any source be it books, internet or any other relevant source. MOHLALA CT 19/ 04/ 2022 Signature Date
- 3. P a g e | 3 TABLE OF CONTENT Introduction 4 Soccer 4 Rugby 7 Athletics 10 Netball 16 Reference 19 Report 20
- 4. P a g e | 4 Introduction Talent without working hard is nothing, it takes a great man to recognise his/her potential. To master the skills of soccer, rugby, athletics, and netball you must be whiling to learn, and takes great effort to learn. The aim of these programme is to develop learners to master above mentioned sporting codes mentally as well as maintaining physical fitness. 1 SOCCER/FOOTBALL General rules In soccer, players have the freedom to move the ball in any direction. Players can only use their feet, head, or chest to control and advance the ball. Players are not allowed to use their hands, except for the goalkeeper. Players can run with the ball or pass to teammates to quickly move the ball around the field. A soccer match is played by two teams with each allowed no more than 11 players on the field at any one time, one of whom is a goalkeeper. A match is played in two 45-minute halves. All players must use their feet, head, or chest to play the ball. Only the goalkeeper is allowed to use their hands, and only within their designated goal area. The aim of the game is to score a goal, which is achieved by kicking or heading the ball into the opposing team`s goal. If the ball touches or crosses the sideline, it is thrown back in by the team that was not the last to touch the ball. The game is controlled by a central referee and two linesmen. They award free kicks and penalties when rules are broken. For continual breaking of rules or for a bad foul, the player may be sent off. Warm-up activities to be presented A timeframe for soccer warm-up normally takes up to 5-15 minutes before a workout and 15-30 minutes before the start of any game. A great soccer warm-up is vital to prepare the body for activity and focus the mind for what lies ahead. By doing so the injury risks is reduced allows allowing players to increase their motion range, their player temperature and also focus of the player will be better than before. In addition, mental preparation for player is gained through warm-ups. The following some of the outlined soccer/football warm-ups: - Backward Jogging. - Side Shuffles. - Skipping With Backward Arm-circles. - Backward Skipping.
- 5. P a g e | 5 - Sideways Skipping. - Grapevine/Carioca. - Sideways Jumping Jacks Stretching techniques to be presented 1. LUNGES Lunge- Achieved by leading forward with the right leg and dropping the back knee straight down. Maintain a straight back so your shoulders are over your hips. Return to standing and then lunge forward with your left leg. 30 repetitions and performance should do the trick. 2. SINGLE LEG SWINGS- Achieved by standing on the right leg with the knee slightly bent then swinging the left leg forward and back while maintaining a balance, repeat on the other leg. Perform 3 repetitions of 20 seconds each, then followed by the leg doing the same exercise. 3. QUADRICEPS STRETCH- Achieved in this manner, in standing reach back with the right arm and grab the right ankle. Bring the heel toward the buttock while maintaining upright standing. Hold and repeat on the opposite leg. 4. SPREAD EAGLE STRETCH- Achieved in the sitting position, lower the body to the center with a straight back slowly, hold, and then reach towards the right leg with both hands. Hold. Repeat on the side you didn’t do. 5. HIP FLEXOR STRETCH- Achieved via lunging forward leading with the right leg, dropping the left leg to the ground. Place hands on the right thigh and lean forward with the hips, hold, and then repeat with the opposite leg. Training techniques or skills Dribbling Drills-. These drills contribute to helping the player to keep close control of the ball resulting in a player being fully prepared for the game to be played, this skill is done by using both sides of the player’s feet and keeping the ball within the play distance. Shooting Drills- Since most of the time players will be running or jogging during the game it is then important to know how to shoot while running, in a dead ball situation, drive shots, or even make the ball curl and bend. To achieve this fellow teammates are put under pressure and mimic what could happen in the game. Crossing Drills- crossing is crucial, as it helps create goal-scoring chances for strikers Turning Drills- Achieved by finding turns that work for you and your position Tackling Drills- When the team loses the ball, players need to be able to win it back, block tackles, and poking tackles are ways in which the ball can be won back. Heading Drills- Is done when a player uses the head in football instead of the foot.
- 6. P a g e | 6 Passing Drills- Passing can be a bit of an art in football, and is completed by when a player kicks the ball to the other player. Passing more quickly helps the team keep possession and ultimately score goals. Equipment to be used • Shin Guards- Protect your shin from the ball and getting kicked. • Soccer Jersey- This shows the team you’re on and your number. • Soccer nets- To kick the ball into the net to get points. • Soccer Ball- to kick into the net to score a goal. • Soccer Cleats- To help run on the field and give a soccer player the support and traction necessary in the game. • Soccer socks: The long socks go up and over the shin guards. • Goalkeeper gloves: to support the wrists while allowing freedom of movement in the fingers. • Water bottle: to dehydrate or cool off • Gear bag: to carry and keep your stuff in one place. 6. Type of the sports facility Stadium and/or outdoor fields 7. Safety of the sports facility Check the field to make sure there are no holes or other obstacles, including debris and broken glass. Players should Warm-up, stretch, and cool down every time they play, also they should wear the right protective gear, including approved shin guards Drink water before, during, and after play. Make sure qualified first aid personnel, first aid kits, icepacks, and a stretcher are available at all times. Check that there is telephone access to contact emergency services. 8. Common Soccer Injuries Ankle sprain. Knee sprain. Calf strains. Clavicle fracture. Foot fracture. Wrist fracture. Kneecap bursitis. Meniscal tear.
- 7. P a g e | 7 1 RUGBY 1 General rules Unlike soccer/football, Rugby sport consists of 15 players on both opposing teams’ players making a total of 30 players on the sports field. Helmets or shoulder pads are not allowed in Rugby sport, also Rugby is against blocking opponents’ players to assist a runner of your own team. In terms of making a tackle, a player will only be allowed to pick the fumbled ball as soon as he or she’s on his/or her feet. In any case, a player is tackled he/she has to let go of the ball within a second and fumble it purposely, keeping in mind that he/ she’s not allowed to touch the ball again unless he/ she gets from the pile and stand on his/ her feet again. Unlike the American gridiron football at Rugby, everyone runs with the ball and makes tackles equally if not always then sometimes. In addition, before a defender can engage in a physical contact with the other team resulting from a player being put to the ground he/she must ensure that he’s/she’s on his /her side of the scrimmage line. Furthermore, in Rugby downs do not exist like they do in football. Not forgetting that in any event should a teammate pass the ball to another teammate running down the field and he or she by a twist of fate fails to hold the ball this will result in a penalty also known as ‘Knock on’. 2 Warm-ups Start your warm-up with some light jogging, back pedalling, and shuffling from side to side, all of which will increase your heart rate and muscle temperature. Warm-up drills commonly found or used by rugby players include some of the following: - Samson stretch - Walking Hamstring - Hurdle walk - Side squat - Lunge with twist - Ankle flicks - Knee across skips - Side skips with arms - Hip in/out - Carioca - Crabbing - High knees - Butt kicks, and - Leg swings https://youtu.be/gl8M4DyQ-7k the following is a link for the rugby warm-up activities
- 8. P a g e | 8 3 Training techniques 2. Four Minutes Run- involves players (students) running as many links of the football field as they can in 4 minutes. 3. Four in Five- involves running 4 laps of the football field in under 5 minutes 4. Coat hanger Run- involves running to each part of the football field corners in a continuous manner. 5. Block and Tackle. Individual defenders have to react quickly to changes in potential ball carriers. This session develops a defender’s ability to slide onto the ball carrier, sometimes at the last moment 6. Straight or Angles. This session works on developing running and passing skills against different defenses. Players should run angles at a defensive overload and straight lines if they have an overlap 5 The equipment The tradition of rugby union kit includes the following basics; a kit (jersey, shorts, long rugby socks, and boots with studs), the rugby ball, cleats, cones, scrum crops, mouth guard, scrum machines, tackling dummy or Bag, tackling pads/ hit shield and a water bottle.
- 9. P a g e | 9 6 Type of the sports facility Stadium and/ or sports field 7 Do some physical pre-season preparation during the off-season and get advice on a conditioning program from either a coach or fitness advisor. Develop your individual and team skills, with guidance from your coach, before playing in competitive situations. Consider having a pre-participation medical screening, with a qualified and experienced practitioner Warm up, stretch, and cool down. A standard warm-up (15–30 minutes) should consist of aerobic activity, stretching, and skills practice. Follow a regular stretching program to increase and maintain your flexibility Wear the right protective gear. Check the environment 3 ATHLETICS Athletics is a collection of sporting events that involve competitive running, throwing, jumping, throwing and walking. The most common type of athletics is track and field, but also includes road running and cross country events. Athletics is a component of education that challenges students by providing opportunities to attain the skills and knowledge to be physically active as part of a healthy lifestyle. Regular participation in physical activity will allow students to develop a pattern of life-enhancing and self- rewarding experiences that contribute to their potential to be healthy members of society. Athletics develop students who understand and appreciate expressive and creative movement as participants and observers; who have wholesome self- concepts and an appreciation of other; who use leisure time in keeping fit and
- 10. P a g e | 10 enjoying physical forms of recreation throughout adult life, and who demonstrates appropriate emotional, social, mental, moral, ethical behavior. 2. SPECIFIC WARM-UP; Warming up is a preparation for physical activity or performance by gently exercising before the actual activity. The goal of a warm-up is to elevate your body temperature, thus warning up your muscles. Blood flow and flexibility will increase while warming up. a. Jumping jacks. Jumping Jack is achieved by lightly bending the knees and prolonging both legs out to the sides while the arms, which are also prolonged fully, reach out to the sides and above the head. Instructions: Stand upright with your feet together and hands lateral to your body. Jump up, extend your feet and bring along hands together above your head. Jump over and go back to the starting position. Continue again until full set is done. b. Arm circles.
- 11. P a g e | 11 This warm up focuses on your shoulders, triceps, back and biceps. Arm circles increase circulation to arms, fingers and shoulders. Arm circles are achieved by lengthening your arms to the side, and then swinging them. Instructions: Stand upright with your feet, shoulder-width apart. Raise and lengthen your arms to the sides. Slowly circle your arms using small rotations make circles bigger with time until you sense a stretch in your triceps. Complete a full set in one direction and then change rotating backwards. c. Karaoke. The karaoke warm-up is also known as the crossover warm-up. This warm-up is good for improving agility, footwork and side movement. Instructions: Cross your right foot over and in front of your left foot with your arms out to your sides. Step open and out to the side with your left foot.
- 12. P a g e | 12 Cross your right foot behind your left foot. Continue moving laterally then repeat the movement in the opposite direction. 3. TECHNICAL SECTION THAT FOCUSES ON THE SKILL; Track and field: Track and field is a sport that consists of a number of events. These events include athletics such as running, jumping, and throwing. Most of the events are individual but a few, like relay events, involve a team. Team competitions allocate points to events and athletics gain points to their team's total by finishing high in individual events. The track and field sport do not require the amount of skill building that some other sports do, which makes it easier for kids or adults of any age to begin participating in the events. Track meets take place on an athletic track that may be located indoors or outside. a. Indoor track and field:- There are two seasons for track and field. There is an indoor season, run during the winter and outdoor run during the spring and summer. Most indoor tracks are 200 meters, however less frequently, there are smaller and larger tracks that measure from between 145 (11 laps Toba mile) to 300 meters. The indoor track consists of four to six lanes instead of the eight to ten on an outdoor track. Often an indoor will have banked turns to compensate for the eight bands. b. Outdoor track and field:- The outdoor track and field begins in the spring and may last through the summer. Usually the tracks are an oval shape track of 400 meters. However, some old tracks are still measured in yards, so they measure 440 yards. The track consists of 6-10 lanes and, for the bigger tracks, a steeplechase lane with water out. This can be inside or outside the track, making for a tighter turn or wide turn. Often schools will place a playing field in the middle of the track, usually football/ soccer/ lacrosse, due to their size and shape. This inner field is usually known as the infield. Recently, some of these fields have been made out of Astroturf or Fieldturfinstead of grass. Field events consist of the high jump, pile vault, long jump, triple jump and shot put. They also consist of the javelin, hammer and discus throws. However, often these are outside of the stadium because they take up a large amount of space and may
- 13. P a g e | 13 damage grass fields. However, many tracks without a playing field in the middle use the infield for the throwing events. c. Events:- There are other variations beside the knees listed below but races of unusual length (e.g.300m) are run much less often. The unusual races are typically held during indoor season because of the shorter 200m indoor track. Men and women do not complete against each other. Women generally run the same distances as men although hurdies and steeplechase barriers are lower and the weights of shots, discus, javelin and hammer are less. TRACK EVENTS. Running events conducted on a 400meter track. Sprints, middle distances, long distances, hurdling, relays, road running (conducted on open roads, but often finishing on the track) and race walking. FIELD EVENTS. o Throwing events Shot put, hammer throw, javelin throw and discus throw. o Jumping events High jump, long jump, pole vault, triple jump, standing high jump, standing long jump and standing triple jump. COMBINED OR MULTI EVENTS. o Petathlon, heptathlon and decathlon. 4. GAME THAT DEVELOPS THE SKILL IN FOCUS;
- 14. P a g e | 14 JAVELIN THROW GAME: The javelin throw is a track and field game where the javelin, a spear about 2,5m (8ft2in) in extent is thrown by an athlete. The javelin thrower gains attribute by running within a predetermined area. Javelin throwing is an event for both men and women. Throwing the javelin as sport evolved from the everyday use of the spear in hunting and warfare. Safety Measures: Throw only when instructed so. Collect only when instructed so. Throw only in a defined area and only when this area is clear. Always hold the javelin vertically with the point facing down. Beware that the javelin tip is dangerous. When the javelins are not in use, they should be firmly stuck into the ground in vertical positions. INSTRUCTIONS FOR THROWING THE JAVELIN: Step 1 (Grip) The javelin is held at the back of the grip, along the palm rather than cross, with fingers firmly around the implement, with at least one finger behind the binding. Step 2 (Standing throw) Stand with feet parallel, should-width apart, toes pointed in the direction of the throw, body square to the target. The javelin is held directly above the head or throwing arm shoulder, with arm bent and below forward. The point of the javelin and the non-throwing directly at the target. Step 3 (Step &throw)
- 15. P a g e | 15 Keep the javelin pointed at the target and close the head, slightly withdraw the javelin by extending the throwing arm back. Holding the arm back, step forward onto the foot opposite the throwing arm. Throw the implement at the target by pulling it forward and through in a smooth action. The javelin should be held back and not pulled forward until the front foot is firmly planted on the ground. Ensure that both feet are pointing in the direction of the throw. Step 4 (Withdraw & throw) Turn the shoulders 90° degrees away from the direction of the throw. Extend the throwing arm back so that the hand is higher than the shoulder. The palm of the throwing hand should be under the javelin (pointing to the sky). Hold the javelin level along the throwing arm, with the tip pointing toward at approximately eye level. In a smooth continuous action, the javelin is pulled forward and thrown over the shoulder in a “tender-serve-like” action. 4. Stretching TECHNIQUES; A. Standing quad stretch. Stand tall with your core engaged. Gently pick up your right foot and hold it behind you, pulling your foot close to your butt to feel a deeper quad stretch. Focus on standing straight, not leaning forward or back, and keep your core engaged so you also get a stretch across your hip flexors. B. Side bench stretch. Stand tall with feet hip-width apart and place right hand on right hip.
- 16. P a g e | 16 Lift left hand overhead and lean to the right, feeling a stretch all alongside the left side of your body. Resist bouncing, rather just hold the stretch still and exhale to go deeper. Try to leave directly to the side, do not leaning forward or back. C. Arm-cross shoulder stretch. Stand tall with your core engaged. Cross your feet arm across your body at chest height, and use your right forearm to gently pull it to feel more of a stretch across your shoulder and back. D. Overhead triceps stretch. Stand tall with your core engaged. Lift your right hand overhead, keeping your biceps close to your ear. Bend your arm at the elbow and allow your right hand to fall behind your head, or to touch your back at the space between your shoulder blades, if flexibility allows. Use your left hand to gently push down on your right elbow for a deeper stretch. Make sure you keep your arm close to your head and do not bend your neck, just look straight ahead throughout the stretch. E. Chest-cross arm swing. Stand tall with your core engaged. Swing both arms forward at chest height, allowing your right arm to cross under your left arm as they come across your chest. Swing both arms open, feeling a stretch across the front of your chest, then swing them forward again, allowing your left arm to cross under your right arm. Swing your arms slowly and gently. 4. NETBALL o General rules A netball game lasts for a regulation 60 minutes. This is split into four quarters, with each quarter lasting 15 minutes. Between the first and second quarter, and the third and fourth quarter, there is an interval of three minutes. Between the second and third quarter -half-time - there is an interval of five minutes. The netball court is
- 17. P a g e | 17 divided into three sections and this impacts on where players are allowed to move. The sections are referred to as the two goal thirds and the centre or middle-third. A referee or umpire is allowed to call time and when they do, the time keeper will stop the timer, which begins again when play starts again. There is a maximum of two minutes allowed for an injury. A match consists of four quarters lasting 15 minutes each. Each team can have a maximum of 7 players and a minimum of 5.The court must be divided unto 3 sections, with each player holding a specific position on the court. If a player moves into a position that they shouldn’t be in, they will be deemed to be offside. Players cannot hold the ball for more than three seconds. Players cannot take more than 1.5 steps when in possession of the ball. o Warm-up activities to be presented Jogging Standing quad stretch. Side bench stretch. Stretching techniques to be presented - Knee across skips - Side skips with arms - Hip in/out - Carioca - Crabbing - High knees Training techniques or skills for Goal shooter Goal Attack Wing Attack Centre Wing Defence Goal Defence Goal Keeper o Equipment to be used Netball ball Netball pol Court o Type of the sport facility
- 18. P a g e | 18 Gymnasium TRANINING PROGRAMME SCHEDULE THAT WILL RUN FROM (JANUARY –OCTBER 2022) Weeks Activity Time Term one [January – March] Week1 Introduction 30Min Week 2 Fitness and nutrition 1H30Min Week 3 Passing / receiving 1H00 Push pass, receiving the ball with the inside or sole of the foot Week 4 Running with the ball 1H00 Term Two [April – June] Week 1 Ball control 1H00 Week 2 Turning the ball 1H00 Week 3 Shielding the ball 1H00 Week 4 Vision of the field 1H00 Term Three [July – September] Week 1 Shielding the ball 1H00 Week 2 Passing/ Receiving 1H00 Push pass and redire cting the ball Week 3 Attacking 1H00 Week 4 Defending 1H00 Defensive Stance Term 4 [ September – October ] Week 1: attacking 1H00 Week 2: Tournament
- 19. P a g e | 19 Reference Soccer - http://playsylvania.com/recreation-documents/soccer-rulesforparents.pdf http://competitorspot.com/soccer-warm-up-guide/ https://www.wakemed.org/assets/documents/videos/childrens/soccer- stretches.pdf https://dublinindoorfootball.ie/7-football-training-techniques-to-improve-your- game/ https://www.ducksters.com/sports/soccer/equipment.php#:~:text=The%20kit% 20includes%20the%20jersey,often%20wear%20gloves%20as%20well.&text= Shin%20guards%2C%20or%20shin%20pads,from%20getting%20injured%20 and%20bruised. https://www.upmc.com/services/sports-medicine/for-athletes/socce Rugby - https://www.wsc.edu/info/20165/rugby_club/707/what_is_rugby/3 soccertechniques By Tariq Panja. July 30, 2020 ... www.mlssoccer.com › post › 2020/03/20 www.britannica.com › Sports & Recreation › Soccer www.citethisforme.com › other › Soccer-4817271
- 20. P a g e | 20 Part 2 When participating in the physical recreational activity I learned that the management sport (planning, organising, leading and control) are an essential part to look at in every sport or event, each activity took place in accordance with the lecture's plans (schedules). The lecture Mr G Selowa planned the activities that we the students willingly took part in performing and actively participate in completing the activities, He then organized the equipment and materials to be used during the practical sessions and also chose the day and time suitable for all parties involved to perform the activities. Furthermore, during the practical session, he gave us the direction (leading) in terms of how to do the activities efficiently and effectively, He influenced us to take part, learn something, and have fun while performing those activities. In terms of control, I learned a few tricks on how to take back control when students start to deviate from the agenda of that day. Mr G Selowa when he saw that we were beginning to lose focus and start to lose order, he would ask us to clap hands according to how many times he instructed. For instance, when he said lap hands twice all of us would club hands twice and when he said once we would also clip once, that all seemed to bring us into order and focus again. In situations it is most common that challenges will arise, how one deals with challenges will reflect on his or her skills, knowledge, maturity, and professionalism. The challenges I noticed developed during the physical recreational activity were the weather conditions and the behaviour or rather say the attitude of individuals. Physical recreational activities require open safe space, especially when dealing with a large number of groups (people), Mr. G Selowa utilized the TUT Soshanguve North campus stadium to initiate the physical recreational activities with his students, the environment or stadium was conducive and allowed for the smooth operation of the agenda. The place was great during the clear sky, partly cloudy end overcast weather, but during rainy weather conditions it posed a challenge because most activities had to be performed on a dry pitch to avoid slippery and injuries. In terms of the attitude of individuals the challenge experienced was that some of the individuals were reluctant, they didn’t want to participate in those activities. In contrast, some students’ clothing was not in accordance with someone who's going to be doing physical recreational activities, and also during the activities, some individuals were cheating to gain points without working for them. There are some behavioural traits that will mostly if not always be visible in students whether be that they are in primary, secondary, or even tertiary schools. Behaviours such as other individuals not participating, not wearing proper clothing, such as tight skinny jeans, and cheating will be encountered. In regards to cheating I will act as
- 21. P a g e | 21 and be the referee during activities, and or also I will choose two officials either the class reps or the students who I appoint myself to be referees in order to ensure fair play. As for lack of participation from other individuals I will create an environment or an atmosphere that will ensure equality amongst all participants, the environment will ensure no mocking or making fun of other students and also ensure that volunteers are accepted and that no one will be forced to partake in the activities that makes them feel uneasy or uncomfortable unless required. With that being said in an event where a student feels uncomfortable a substitute for that activity will be given for example if a student is not keen on doing the squat activity, Push-ups or frog jumps will be given as an option to choose from in order to cover the activity which they felt uncomfortable to do. Furthermore, regarding dress codes, I understand that students come from different backgrounds and the level of income source will differ. Lenders will be given an option to wear clothes in which they feel most comfortable, clothes that will allow them to run and jump without any difficulties. The type of leadership style I will use will be the democratic leadership style reason being that this style allows for communication between all parties involved, this will allow me to get new fresh ideas of how to do some activities. As we know there’s more than one way to kill a bird, I may want my students to perform the activity in a certain way only to find out that my students know a simpler way of performing the same activity. With the democratic, they will rise to that point of speaking up and we agree on a way forward, this way they will participate freely and actively resulting in both of us achieving the goals and objectives of the agenda (physical recreational activity).