My name is Elise Davies and I am 15 years old. I am an athlete for Swansea HAC, currently in the under 17 age group. I am also part of the Olchfa athletics team and last season I competed as part of the Afan Nedd Tawe athletics team. I joined Swansea Harriers when I was 10 but had no experience of athletics before that. This sport also does not run in my family. When I started athletics i was training once a week and doing a variety of events. I started competing for Swansea 3 years ago in high jump and shot putt. I started sprint training just over a year ago when i decided to focus on my favourite event. I now train twice a week with my coach and a small group of junior sprints who are all of a very high standard, including under 13 british champions. I am currently the most fit i have probably ever been due to the step up in the amount of exercise i am doing per wee. However it has recently been Christmas and i had almost a week off which caused my fitness levels to drop a bit.
I also go to the gym once a week to work on improving different components of fitness that are needed for my sport.
I have good experience in competing, even at a high level. In the summer season i usually compete atleast twice a month. Last year i competed for Swansea in the UK finals in Manchester where we finished 6th. It is also the biggest team competition in the UK. I have also competed in the Indoor and Outdoor Welsh Championships for the past 3 years.
I also play tennis. I have had an interest in tennis since i was a young child and started having coaching when i was about 8 but then stopped for a while. I started to have tennis coaching again 8 months ago. I only have coaching once a week but i do it for fun and really enjoy it. I do not do tournaments for tennis as i am not ready to do them yet.
Physical and Technical Requirements..
My main sport is sprinting. I only chose to take sprinting more seriously and focus on it as my main sport about a year because it is a very competetive event and i like the adrenaline rush of relying on your performance over only a few seconds. To be a successful sprinter you need to have good speed. This is extremely important because the race is so short can need to rely on your speed to get you to the finish line as fast as possible. You also need to have very good exlosive strength. You need this to be able to get out of the blocks quickly and powerfully and also to make each stride powerful as to cover as much ground as possible quickly. To get out of the blocks quickly you also need to have good reaction time. This is important becasue if your reaction time at the start of a race is poor and it's a short race, 100m for example, then you will lose a lot of ground and will not be able to catch up with everyone else. Another physical requirement that's important for sprinting is co-ordination. If you do not have good co-ordination, you would not be able to co-ordiante both moving you're arms and legs together and all the requirements that make up a start, all together.
When you are sprinting it is also important that you starts are good. This is something that needs to be practised over and over again as to get it perfect and make sure you do not lose time at any point. Also your sprinting technique is extremely important. This is also something that you have to practise a lot asd to get it right. You can practise it by doing drills, like high-knees and flick-backs for example. You need to have good sprinting technique because it will make you more stream line, use less energy and make you more powerful meaning that in the end you will be faster.
Goal Setting
II have set myself goals that i can work towards and that i can then structure my training programme around. I have set myself one long term goal, which is a bigger goal that i want to work towards in the future. I also set my self three short term goals which are more acossiated with improving components of fitness and parts to your sport. All the goals i have set, had to follow the 'SMART' or 'SMARTER' rule. This stands for; specific, measurable, accepted, realistic, times (exciting and recorded). It is important to follow these rules when setting goals as it makes them more achievable.
My long term goal is;
- To run under 12.7 seconds in 100m sprint by the end of 2011 outdoor track season.
- To improve my explosive strength to get out of the blocks stronger and faster.
- To improve my technique, especially staying relaxed whilst running and lifting my knees higher.
- To improve my muscular endurance to stay powerful throughout the race.
My Training Programme
AM - Circuit Training (Btec Lesson)
focus on improving muscular endurance
- Bench lift
- Sit up
- Press up
- Squat
- Plank
- Step up
- Skipping
- Leg raises
Round 1 = 45 seconds work - 30 rest
Round 2 = 30 seconds work - 30 rest
I felt good through the session, i had no aches or pains. I was pleased with the muscular endurance circuit, felt tired but still motivated by the end.
PM - Interval Training (Club training/track)
- 6 x 50m (stride/warm up)
- 3 x 150m (fast)
Decent 3-5 minute recovery between runs
Short, fast sessions with not many runs to sharpen up ready for a competition 2 days later. Felt good but had cramp in my hamstring due to it being so cold. A beneficial session in preperation for 200m.
January 21
Rest Day
In preperation for competition the next day. A light swimming session in P.E lesson in the morning, helped loosen muscles.
January 22
Welsh Championships
At competition all day. 200m, 2x60m.
Felt good, no aches or pains in muscles and had lots of energy.
January 23
Active Rest
- General Stretching (static & dynamic stretches)
- Could not do full training session because i was in Cardiff all day.
January 25
PNF & Technique Training (Btec Lesson)
- Hamstring stretch
- Shoulder stretch
- Drills (high knees/half knees/pop-ups)
PNF = 3 stretches per arm/leg x 2
My legs felt quite heavy and i lacked energy during the session due to lack of sleep the day before. Not motivated to work as hard as i could've, and not concentrating properly.
Speed Interval Training (Club Training/Track)
- 3 sets of 3 x 50m (fast)
3-5 minute recovery between sets.
30-40 second recovery between runs.
Felt tired, no motivation or energy to try very hard. Legs felt dead and heavy so i wasn't running at my best.
January 26
Circuit Training
- focus on abs
- sit ups (1x10, 2x20, 3x30)
- leg raises
- plank (1.30 min)
motivated, really wanted to do the session.
Januray 27
Circuit Training
- focus on muscular Endurance
- same session as 20/1
- applied overload by making the session longer.
2 rounds of 45sec work/30sec rest.
Speed Endurance Training (Club Training/Track)
- 6 x 50m (stride)
- 2 sets of 3 x 150m (fast)
3 - 5 minute recovery between sets.
walk back recovery between runs.
felt good, it was cold so had to keep the sessionshort and sharp. Had lots of energy.
January 28
Gym
- focus on Muscular Endurance
- set interval session on cross trainer (10min)
- small circuit (free body weight exercises)
- warm up & cool down (5-10min on treadmill)
January 29
Tennis Lesson
- speed, agility, explosive strength drills
- forehand/backhand drills
- play matches/points/games.
Really enjoyed the session, first time playing for a month due to christmas, athletics competitions nd the weather but played ok considering.
January 30
Circuit Training
- same as 26/1
- focus on abs.
found the session ok, beneficial as my core stability needs to improve.
January 31
Tennis
- played a game of tennis.
- improved CV & Muscular endurance.
- drills, games and points
Tennis coach says I need to be practising more during the week to improve skills.
February 1
Technique/Skills Session
- focus on improving technique
- drills
- strides
- sprint starts
A good session that i will benefit massively from when the compeition season starts.
Speed Interval Training (Club Training/Track)
- focus on imroving speed and reaction time
- 4 x 20m, 3 x 40m, 2 x 50m, 2 x 60m.
A good session, i was working with people a lot faster than me so i could push myself to run faster and try harder.
February 2
Circuit Training
- sit ups
- press ups
- leg raises
- plank
- v-sits
- tricep dips
3 complete circuits = 30 seconds work/10 seconds rest
Tiring circuit but i enjoyed it and felt pleased afterwards.
February 3
Plyometrics Training (Btec Lesson)
- improving power and speed.
- hurdles
- spring-board press ups
- double-footed bench jumps
quality recovery/ short, high intensity work phase.
no club training as I had to revise for exams.
February 4
Gym
- same session as 28/1
- applied the principle of overload by increasing each work station by 5 minutes.
February 5
Tennis Coaching
- speed/agility/reaction time drills
- forehand/backhand drills
- volley practise
- serves practise
- played mini matches
Good session, quite tirning and cold though.
February 7
Tennis
- played games
- forehand/backhand drills
- serves practise
- general practise of skills
Speed/Agility
- shuttle runs (10 x 20m/ 30 seconds recovery)
Good session, I really enjoyed it as it was nice to be outside in the fresh air with friends.
February 8
Circuit Training (BTec Lesson)
- focus on abs
-sit ups
- v-sits
- leg raises
- dead-bug
- plank
- crunches
30 seconds work/ 30 seconds rest.
Enjoyable session, felt a bit bored towards the end as i was training on my own.
Interval Training (Club Training/Track)
- focus on speed endurance.#
- pyramid;- 50m, 100m, 150m, 200m, 200m, 150m, 100m, 50m.
3 min rest between the 200ms' and 30 seconds between each run.
Very tiring session, but very good and beneficial.
February 9
couldn't do a long session as I had to revise for exams but did an 8 minute continuous skip.
February 10
Plyometrics Training (BTec Lesson)
- hurdles
- spring-board press ups
- box jump
- medicine ball squat jump
I liked this session and I need to improve my explosive strength for when i get out of the blocks at the start of a race, so it was the perfect session to do.
Interval Training (Club Training/Track)
- focus on improving speed endurance
- 3 sets of 3 x 150m (fast)
Didn't enjoy this session, it was raining and cold.
February 11
Gym
- same as 24/1
- applied the principle of overload again by increasing the over all time training by 10 minutes.
February 12
Tennis Lesson
- dropshot practise
- forehand/backhand practise
- serve practise
- agility drills
Enjoyable session, satisfied with progress.
February 13
Tennis & Speed
- shuttle runs pver 20m
- games/points
tryed to keep practising tennis skills that I have been tought to make sure I keep improving.
February 15
Flexibility(PNF) Training
- static and dynamic stretches
- PNF Style stretches;- shoulder resistance stretch/hamstring stretch
My flexibility is something that is important that i need to work on so doing this session is crucial.
Interval Training (Club Training/Track)
- same as 28/1
Enjoyed the session much more this time in comparison to last time i did it. had more energy and was more self-motivated to try harder.
February 16
SAQ
- improving co-ordiation, aswell as speed, agility and quickness.
- ladder drills
- hurldes
- slalom poles
- weaving through cones
Circuit Training
- focus on leg strength
- Squats
- lunge and hold
- step-ups
- burpee
- knee drive (onto a box)
This was an ok training session, my legs were aching quite a lot afterwards.
February 17
Circuit Training (BTec Lesson)
- same as 2/2
- first circuit = 45 seconds work/ 30 seconds rest
- second circuit = 30 seconds work/ 15 seconds rest
I enjoyed this training session but got a bit bored and tired towards the end.
Badminton
- general fitness, to keep active and muscles working.
really enjoy playing badminton with friends.
Interval Training (Club Traininjg/Track)
- focus on speed endurance
- 3 sets of 3 x 150m (fast)
I really enjoyed this session, felt strong and motivated. Had cold/cramp in hamstrings towards the end but warm down got rid of any lactic acid.
February 18
Gym
- focused on improving CV & Muscular Endurance.
- 15min intervall session on cross trainer
- 10min continuous on rowing machine
- 20min continuous run with power/speed bursts every 4 mins for 30 seconds.
Found this session harder than normal but enjoyed the challenge.
February 19
Tennis Lesson
- reaction time/muscular endurance circuit exercises
- forehand drills
- serves practise
- games/points
I enjoyed this session and felt like i learnt a lot.
Circuit Training
- focused on muscular endurance in arms
- press ups
- tricep dips
- plank
- followed a fitness DVD.
I liked doing this because i felt better after doing so.
February 21
Went to center parcs so spent most of the day travelling.
Went swimming for a couple of hours.
February 22
Badminton
- improved general fitness
- improved serve and backhand.
Swimming
- imroved muscular endurance and general fitness
February 23
Squash
- foscued on muscular endurance
- helped to improved general rules and understandings of the game.
Swimming
- helped to loosen tight muscles
- improve muscular endurance and general fitness.
- prevents tidium of training in the same way.
February 24
Tennis
- improved muscular endurance
- practise key skills and shots in a game situation.
Badminton
- improved general fitness
- improved serve and backhand.
Swimming
- helped to loosen tight muscles
- improve muscular endurance and general fitness.
- prevents tidium of training in the same way.
February 25
Spent the day travelling.
February 26
Tennis Lesson
- agility drills
- volley practise
- serves
-games/points
I enjoyed this session but it took me a while to focus.
February 28
Tennis & Speed
- short sprints
- sprint style drills
- forehand/backhand practise
I felt that this session would really help to practise before my first sprint training after a holiday.
March 1
PNF Stretching
- shoulder hyperextension stretch
- hamstring stretch
- static stretches
Good session, can see my flexibility improving.
Interval Training (club Training/Track)
- improve speed and muscular endurance
- 3 sets of 5x50m
enjoy short sprint sessions, felt good and strong.
March 2
Cuircuit Training
- focused on muscular endurance in abs and arms.
- sit ups
- plank
- crunches
- press ups = all done for 45 seconds at a time.
- tricep dips
- leg raises
didn't particularly enjoy this session but i knew it had to be done.
