Planning a training programme

first_imgA training programme is designed to improve fitness, sharpen skills and encourage team work. Many sports are seasonal, therefore the programme is divided into parts called periodisation. Some sports use three main periods: 1. Preseason – Focus on a high level of general fitness for the particular sport. – Concentrate on muscular endurance, power and speed work. – Development of techniques, skills and strategies for the particular sport. 2. Competitive/Peak season – Emphasise speed. – Practise skills at high speed and competitive situations (training circuits and practise matches). – Extra fitness sessions for strength and power for key muscles. – Adequate recovery and rest to avoid injury and fatigue. 3. Off Season – Aims for complete recovery from competition through rest, relaxation and other sports (active rest) to maintain a level of fitness. The training programme can be long-term or short and designed for a particular sport, specific level of ability, an individual sports person or group of sports people at a similar level of ability. The skill requirements, type of fitness needed, demographics (age, health, experience, etc) must be considered. The training principles, including the FITT principle and training methods, must be incorporated in planning training programmes. The components of a training session. Having decided on the programme of training, the actual training session should have three parts: 1. Warm-up The warm-up helps with mental preparation, increases heart rate and blood flow, warm muscles, loosen joints, increases flexibility and reduces the risk of injury to muscles and joints. The warm-ups must last at least 20-30 minutes and should include: – Gentle exercise for the whole body, such as jogging. – Gentle stretching to increase range of movement at the joints and prevent strains on muscles tendons and ligaments. Each stretch must be held for 10-30 seconds with no bouncing. – Specific warm-up for the activity, e.g., minor game passing the ball around. 2. Training activities This is the body of the training session and prepares the individual or team in different ways for fitness and skill development, depending on the demand of the particular sport. The training activity should include the following: – Physical preparation A fitness session, e.g., continuous, fartlek, interval or circuit training – Psychological preparation Players need a certain intensity of motivation called arousal, which aids performance. If the arousal level is not high enough, boredom sets in and performance declines. Anxiety, stress level and aggression must also be managed. The team psychiatrist will help the players to recognise and manage these problems. – Technical preparation These are the basic patterns of movement which have to be developed in every activity. Skilful performance is the product of using techniques correctly, e.g., a netball player may work through a series of practices designed to improve footwork skills. – Tactical preparation How the opponent is beaten will depend on a number of different factors. Therefore, in order to win, a tactical game plan is needed. The main tactic for most sport involves either attack or defence. The basic principles behind these should be done during the session. For example, corner or free kicks can be done by using drills and practices for each situation. 3. Cool down The cool down is where the body recovers after vigorous activity and is as important as the warm-up. It prevents soreness, keeps circulation up so that more oxygen reaches the muscles to clear away lactic acid, and loosens tight muscles to prevent stiffness later. The cool down must begin with a few minutes of jogging, then finishing with stretching exercises. Special attention must be given to the main joints used. Recovery rate is how quickly the body gets back to normal. Make sure enough time is given to recover between training sessions. If training is done every day, follow a heavy one-day session with a light session. During a heavy training period, at least one rest day must be taken per week.last_img read more

Supreme Court Blocks More Senators-elect

first_imgThe Supreme Court of Liberia through Justice-in-Chambers Philip A.Z. Banks III has prohibited from taking office three more Senators-elect whom the National Elections Commission (NEC) declared winners.The Court’s Writs Of Prohibition were issued to Maryland, Grand Kru and River Gee Counties’ Senators-elect, J. Gbleh-bo Brown, Albert Tugbe Chie, and Commany B. Wesseh, respectively, citing alleged elections irregularities. The Congress of Democratic Change (CDC) Representative Dr. Bhofal Chambers complained of massive wrongdoings during the election in Maryland County. Former Superintendent Rosalind S.T. Sneh of the ruling Unity Party (UP), who ran for Senator from  Grand Kru County,  complained to the High Court of  huge election irregularities; while ex-Lone Star striker, Jonathan Boye Charles Sogbai protested that there was voter fraud in River Gee County.Earlier the Supreme Court prevented the certification of Senators-elect Cllr. Varney G. Sherman of Grand Cape Mount, Dr. Jim W. Tornonlah of Margibi County and Atty. Morris G. Saytumah of Bomi County.The CDC candidates Dr. Foday Kromah and Prof. Ansu Sonii and incumbent Senator Lahia G. Lansanna of the National Patroitic Party (NPP) are the petitioners.Up to press time yesterday, the three latest stalled Senators-elect and their lawyers separately held conference hearings with the Justice-in-Chambers.The investigation of election irregularities by the Supreme Court meant the six (6) Senators-elect may not be inducted as Senators on Monday, January 12, 2015, if they have not been cleared by the opinion of the Supreme Court.It may be recalled that last Saturday, the National Elections Commission (NEC) certified 12 of the 15 Senators elected during the December 20, 2014 Special Senatorial Election.The certification ceremony took place at the headquarters of the National Elections Commission in Monrovia.In his remarks during the ceremony, the Chairman of the Commission, Cllr. Jerome G. Korkoya, said the certificates issued to the Senators-elect are testimony of the Power that was transferred to them by the people of Liberia when they went to the polls on December 20, 2014.Chairman Korkoya said the NEC acknowledges the low turnout during the election and will take the necessary measures to encourage higher voter participation in future elections.Also speaking during the ceremony, the Vice President of Liberia, Joseph N. Boakai, expressed regret over the deaths of some registered voters as a result of the deadly Ebola Virus Disease in the country.“I kindly ask you to remain on your feet and observe a moment of silence in memory of those registered voters who did not have the opportunity to vote; Ebola took their lives.  So we just want to remember them with silent prayer,” VP Boakai stated. Vice President Boakai then cautioned the newly elected Senators to become useful leaders in the new Legislature.He also lauded Liberians, including both winners and losers, for ensuring a peaceful election, adding that it was remarkable to see the losers respectfully conceding defeat and remaining peaceful. VP Boakai has at the same time expressed thanks and appreciation to the international community and other partners, on behalf of the Government of Liberia, for standing by the country and its citizens during the Ebola epidemic in the country.  Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)last_img read more


first_imgFormer Dundalk, Cork City and Derry City striker Michael Rafter is currently on trial with Finn Harps FC.The Tipperary native is hoping to impress manager Ollie Horgan and secure a contract with Harps ahead of their return to the Premier Division. Rafter is a very gifted player, and has plenty of experience in the Premier Division following spells at Cork, Derry and Dundalk.Rafter is only 23, and it would be a great signing for Harps if the move does materialise.Former Sligo Rovers goalkeeper Richard Brush has been training with Harps and sources close to the club believe he is close to agreeing terms with the club.Popular French striker Wilfried Tagbo is back at the club and is hoping to be re-signed by Ollie Horgan. FORMER DUNDALK STRIKER MICHAEL RAFTER ON TRIAL WITH HARPS was last modified: January 23rd, 2016 by Mark ForkerShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window) Tags:Cork CityDundalkFinn Harps FCMchael RafternewsSportlast_img read more


first_imgA number of near misses between pupils and drivers on a busy school junction has inspired parents to take the law into their own hands.The lack of parking facilities outside Glenswilly National School has always been a concern for parents and teachers.But now concerned parents, with the support of the school authorities, have shouted ‘stop’ and started a campaign to buy new car parking facilities. The four acre site beside the 252 pupil school will now be developed to provide parking overflow and additional facilities.As funding has not come from the Department of Education, parents say they have no choice but to undertake this fundraising project for the safety of their children.The school is now delighted to announce a ticket draw will be held in Glenswilly GAA hall on 7th may 2012Parents have thanked all their sponsors for supporting us and providing much needed financial help and have appealed to the public to get behind their campaign. Ticket-sellers will now be calling from door to door in the coming weeks.The draw, which includes many cash prizes, will take place at Glenswilly GAA Hall on May 7th with tickets going on sale now.Tickets will be priced at €5 each or three for €10.   SCHOOL LAUNCHES CAMPAIGN TO BUY CAR-PARK FOR CHILDREN’S SAFETY was last modified: February 16th, 2012 by StephenShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window) Tags:car parkfundraising drawGlenswilly National Schoollast_img read more


first_imgA 16-year-old taxi hijacker who was killed in a car crash yesterday was a chief suspect in a raid on a post office in Co Donegal.Bernard ‘Barney’ McDonagh was a member of a gang who Gardai suspected of being involved in “violent robberies at post offices from Wexford to Donegal.”McDonagh was also the chief suspect in the theft of €2,800 in Ballymangen, Co Donegal in July 2011. His cousin Thomas McDonagh (18) remains in a critical condition in hospital today after the stolen taxi they were travelling in spun out of control and struck a van to the north of Slane on the N2.Senior sources say that Bernard McDonagh was on the run at the time of his death and warrants had been issued by courts in both the Republic and the North for his arrest.“The late Mr McDonagh was extremely well known to gardai and the PSNI. He was an important member of a gang of Traveller criminals based in Inchicore and Ballyfermot.“Tragically this teenager has been involved in serious crime since he was only 12 years old,” said a senior source.The courts in the North issued a warrant for the arrest of Bernard McDonagh in February when he failed to answer bail in relation to a spate of burglaries.Last month Gorey District Court in Co Wexford also issued a warrant for Bernard McDonagh’s arrest after he failed to appear on a robbery charge.The stolen Toyota Avenis taxi that Bernard McDonagh and his cousin were travelling in went out of control after it glanced off a white van being driven by an innocent local couple at Glassallen hill, on the main Dublin-to-Derry road at around 12.30am yesterday.The couple were shaken but not seriously hurt in the crash.Gardai believe that after it struck the van, the car crashed into a tree and both occupants were thrown from it.MAN KILLED IN TAXI HIJACK WAS DONEGAL ROBBERY SUSPECT was last modified: March 29th, 2012 by StephenShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window) Tags:Bernard McDonaghhijackpost officerobberylast_img read more


first_imgClannad are to receive honorary accolades at the BBC Radio 2 Folk Awards next month.ClannadThe Donegal group will be given lifetime achievement prizes at the event as the ceremony celebrating traditional music marks its 15th year.Clannad – who charted with their theme music to TV series Harry’s Game in 1982 – will also play at the event to be staged at the Royal Albert Hall in London on February 19, the same as the Brit Awards. Radio 2 controller Bob Shennan said: “Clannad have made magnificent contributions to folk music over the years and are thoroughly deserving of these prestigious accolades.”Other performers on the night will include Martin Simpson and The Full English, in addition to Bellowhead, Suzanne Vega and The Fisherman’s Friends.CLANNAD TO RECEIVE LIFETIME AWARD FROM BBC was last modified: January 29th, 2014 by StephenShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window) Tags:BBCClannadlifetime awardlast_img read more

Five Score in Double-Figures for Women’s Basketball in 84-65 Win over Missouri State

first_img HTML Box Score Live Stats 1350 ESPN Des Moines The Valley on ESPN3 Listen Live Watch Live Preview Out of halftime, Drake scored on its first two possessions of the third quarter to take a 44-36 advantage. Later, Missouri State pulled to within two points on two different occasions, the last on a Buckley layup at the 3:19 mark. However, the Bulldogs ripped off an 18-4 run over the next six minutes that stretched into the final period, to seize control of the game, holding a 68-54 lead with 6:54 to play. The deciding run included two three-pointers each from Dean and Rose and four points from Miller. Later, Drake would lead by as many as 20 points on its way to the victory. Rose tied her career-high with three three-pointers while Dean equaled her season-high with three threes. Dean, Miller and Rhine continue to spark the Bulldogs off the bench helping the reserves outscore MSU’s, 44-23. Miller made 5-of-7 shots, including both of her three-point attempts, to go along with four rebounds, two assists and one steal. Drake (16-7, 11-0 MVC) was led by redshirt sophomore Sara Rhine (Eldon, Mo.) who recorded a team-high 15 points and snagged six boards. Junior Nicole Miller (Walker, Iowa) had 14 points while redshirt junior Maddy Dean (Jordan, Minn.) and sophomore Becca Hittner (Urbandale, Iowa) each scored 13 points. Rounding out the group was sophomore Brenni Rose (Shawnee, Kan.) who finished with 13 points. at Evansville 2/9/2018 – 7 PM Full Schedule Roster Drake started the contest on a 5-0 run as redshirt junior Becca Jonas (Independence, Mo.) made a layup and Rose buried a three-pointer. Missouri State countered with a 15-4 scoring run to take a six-point lead, 15-9. The teams traded baskets until Buckley made four consecutive free throws to give the Lady Bears a 19-16 lead after the first quarter. The Bulldogs got off to a fast start in the second period with a 12-3 scoring run, capped by Miller’s layup at the 6:24 mark, to go up 28-22. Rhine converted an and-one to push Drake’s lead to 40-34, but Buckley beat the halftime buzzer to trim MSU’s deficit to 40-36 at the break.center_img Following Sunday’s game, Drake visits Evansville on Feb. 9 at 7 p.m. and it will be broadcast on The Valley on ESPN3.  The game will take place in the Purple Aces’ new on-campus home arena, Lois D. Patton Court inside the Meeks Family Fieldhouse.Print Friendly Version Story Links Senior Aubrey Buckley scored a career-high 22 points for Missouri State (12-10, 8-3 MVC), but the Bulldogs held Buckley to just two points after halftime. She did pull down a career-high 16 rebounds (10 offensive) to record a double-double. Emily Gartner added a career-high 18 points.   Rose handed out a game-high five assists and grabbed four rebounds. Drake recorded 21 assists on 29 field goals as seven Bulldogs dished out two or more assists. PDF Box Score DES MOINES, Iowa – Five players scored in double figures for the Drake University women’s basketball team in a 84-65 win over Missouri State on Super Bowl Sunday in Missouri Valley Conference play at the Knapp Center in front of 3,784 fans. Next Game:last_img read more

DDTV: Wide Load! Watch motorists make way for enormous windmill delivery

first_imgA huge-scale transport operation on Donegal roads was caught on camera this morning.DD Gardening columnist Gareth Austin took this footage of lorries in Ballyholey carrying massive windmill pieces on the road from Killybegs to Claudy in Derry.The little narrow roads seem to be no challenge for these monster structures, but we certainly wouldn’t like to be in the other lane! Windmill pieces on road from Killybegs to Claudy, coming past Ballyholey…some sight @DonegalDaily— Gareth Austin (@GardenerGareth) November 1, 2016DDTV: Wide Load! Watch motorists make way for enormous windmill delivery was last modified: November 1st, 2016 by Rachel McLaughlinShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)last_img read more

Our passengers who make your flight hell survey results

first_imgWho is your passenger from hell?The seat recliner, the passenger who lets their children run riot, the chatterbox or the lurking smelly traveler, who you wish would travel somewhere else?The smelly passenger, who we’ve dubbed ‘Smellus Maximus’ has soared up to be the number two hate of air travelers. This “hell” passenger comes in just behind those who recline their seat, affectionately known by us as ‘Reclinus Maximus’.According to the annual “Passengers Who Make Your Flight Hell” survey of air travelers, almost 35.4 per cent of the more than 1550 respondents put the passenger who reclines their seat as their number one nightmare.However, with 25.5 per cent naming Smellus Maximus as the most despised, it raises the question, has hygiene slipped?According to editor, Geoffrey Thomas, while it was expected that Reclinus Maximus would rate highly, the level of frustration for the smelly passenger reflects a decline in hygiene standards.“There has been a significant shift in passengers’ gripes about their fellow travelers, who are either not conscious of their odour or don’t care,” said Mr Thomas.“With online or cell phone check-in now widespread, offending passengers are slipping through the traditional checks and only coming into contact with airline agents at the boarding gate. The agents, under pressure to get the flight away, let offenders slip through.”Mr Thomas continues, “Dress standards have declined on planes and so has appearance and hygiene. We have noticed an increase in people complaining about these issues.”Commenting on the survey Australian Business Traveller’s founder David Flynn “it doesn’t surprise me that “passenger pong” is a hate of travellers.”“A lot of people tell me eye-rolling nose-holding tales of whiffy seatmates,” said Mr Flynn.“After all, you’ve got several hundred people crammed together in this tin can – and it’s especially tight quarters in economy – with plenty of recirculated air.”Mr Flynn adds that you’ve got passengers who’ve been rushing to the airport or dashing between flights to make a connection, and people who take their shoes and socks off during the flight.“Stir in some hot humid sticky summer weather, or pretty much any day in an equatorial city like Singapore, and it’s a perfect storm of bad smells.”This year, two passengers made global headlines because of their odour and were kicked off planes in Canada. In the past month, three US domestic flights have been diverted over arguments related to knee defenders, which prevent seats reclining.Authorities in the US have not banned knee defenders but have instead left it up to the airlines to regulate. However in Australia, both Qantas and Virgin Australia have banned these devices.In the survey, the parent who let their children run riot ‘Parentus Slapdashi’ came in third with 20.1 per cent while fourth went to ‘Armrest Grabbis’ at 13.5 per cent and the non-stop talker ‘Chatterbox Majorus’ came in fifth with just 5.54 per cent.(e) support@airlineratings.comFollow Geoffrey on twitterlast_img read more

SA rapid rail operator looks to expand

first_img18 October 2013 The Gautrain Management Agency, which operates the rapid rail link between Johannesburg, Pretoria and OR Tambo International Airport, has proposed seven new routes along identified “high-mobility corridors” in South Africa’s busiest province. The new proposed routes form part of Gauteng province’s 25-year Integrated Transport Master Plan, which Transport MEC Ismail Vadi unveiled in August. Presenting the proposed routes in Midrand, north of Johannesburg on Thursday, Gautrain CEO Jack van der Merwe said the first proposed extension would see a link between Sandton and Randburg via Honeydew in northern Johannesburg being constructed. This would be followed by a link from Ruimsig to Samrand via Blue Hills, Sunninghill, Fourways, Cosmo City and Ruimsig, followed by a link between Samrand and Tshwane East via Irene, followed by a link from the existing Rhodesfield Station to Boksburg via the East Rand Mall. The fifth extension would be between the existing Johannesburg Park Station and Westgate via the CBD, the sixth would link Naledi in Soweto, south of Johannesburg, with Ruimsig, and seventh would link Tshwane East and Mamelodi. Van der Merwe said this remained a proposal until it had received buy-in from other local municipalities and eventually from the Cabinet. “The intension is to have [the Integrated Transport Master Plan] approved by the province and all local authorities before the end of 2013. Key to the [plan] is to prioritise public transport, with the rail system being the backbone of the transport network.” Once the Master Plan had been approved by Cabinet, Van der Merwe, feasibility studies, route designs and costings would follow. The Master Plan envisions that, with the population in Gauteng projected to grow by millions within the next few years, a shift should be made from private vehicles to public transport and non-motorised transport, and in the long term, from road to rail. The Master Plan will also foster a partnership between the Gauteng Department of Roads and Transport, the Gautrain Management Agency and the Passenger Rail Agency of SA to develop and extend the rail network into an intergraded and efficient transport system. This, Van der Merwe said, would lead to the development of modern modal transfer facilities at Metrorail commuter stations. With e-tolls set to be introduced on some of Gauteng’s freeways, Vadi said the Gautrain – which now ferries 52 000 people a day or 1.2-million people a year – was a good alternative. He said the train has fast gained popularity and growth as a highly reliable mode of transport, and urged residents to park their cars and hop on the train. Source: read more