OCR PE AO3 Gymnastics Based Sport The Vault

The Vault

If you had 5 hour long training sessions working on different skills, techniques and overall performance of the event, I think that you would improve on the tricks and skills that you have to perform under pressure.

 Drills to improve

You could have a bounce pad and get the athlete to run at it and then jump off the bounce pad. This will help them practice getting high up when they jump off so they can perform the best tricks they can.

Strengths- Landing

Weaknesses- Jumping

OCR PE AO3 Athletics based Sport Shot Put

Shot Put

Throw	Distance	Correct Technique	Foul Throw	Any Impacts on throw
1	09.88 metres	No	No	Gusts of Wind
2	14.60 metres	Yes	No	No
3	13.63 metres	Yes	No	Gust of Wind
4	14.83 metres	Yes	No	Light Wind
5	10.15 metres	No	No	No

Small Football thrown using shot put technique

Predicted Improvement Diary

Over 5 different hour long sessions of practicing and completing different drills and the shot put technique a person would improve on the technique of throwing the shot put and afterwards would be able to throw the shot a considerable amount further.

Drills you could do to improve

You can practice the shot put technique using a lighter throwing object this can improve an athlete’s technique

Lift weights that are about the same weight as the shot put ball as this will get you used to the weight of the ball

Make a marked circle in the ground and then get the athlete to run in the direction of the circle without slowing down and then stopping with in the circle. This will help them stop almost immediately when they need to.

Strengths and weaknesses

Strengths- Exit Stance, Starting stance

Weaknesses- Could improve on technique

Witness Statement

OCR PE AO3 Games based Sport Rugby Union

OCR PE Unit 6 AO3 Rugby

Training Diary from Training week 4^th December

4^th December

I arrived at the training ground at about 9:45 and was ready for the two hour training session that lay ahead. First we had a quick game of touch to warm up. We played this for 20 minutes before we went into a drill where we worked on some new tactics. By the time we had finished it was about 11:30 so we went into a game to try out the new tactics. During this drill I improved my understanding of tactics and how we could use them effectively

We played a game and our team had scored 3 tries and the other team had scored 3 tries and there was a scrum and we were told that it was the last play of the game. Our hooker hooked the ball back and our scrum half passed it out and our player was tackled so we set up a good ruck and got the ball out quickly where it was passed to our winger who avoided a tackle but was then brought down by one of the opposition players and then one of our players grabbed the ball before the ruck had formed and a mall set up I quickly ripped the ball and broke through the opposition defence and we won the game. This helped me understand how I could break through opposition defence

11^th December

I arrived at training as usual and we got into our normal game of touch, we played this for about 20 minutes and we were told that we were going to do some passing tackling and mauling exercises, the first exercise was passing. After this we did a tackling exercise where the coaches set up a square and then we worked on our tackling techniques, during this drill I learnt how to tackle effectively and interpret game play. When we finished this drill we then completed a drill to improve our malling, during this drill I learnt how to act in the situation of a mall and how I can help my team take advantage of this.

8^th January

I arrived at training and we got warmed with a game of the touch, afterwards we started some drills, these used a variety of different techniques that will need to be used in different aspects of the game. The first drill was practicing long passes and popping. After this we did a drill to work on setting up ruck quickly and popping the ball up on the floor. At about half past 11 we got into a game to practice the different skills we had learned.     

Witness Statements

Drills we did to improve

The forwards were split in two groups of 4 and we were told that one of the groups would go into the ruck and our scrum half would call a side (left or right) and a letter. A would mean that the group who were out of the ruck would take the ball and set up a driving mall close to the ruck, B would mean that the group out of the ruck would go further away from where the ruck had formed and then the Scrum half would throw the ball to one of the forwards and they would set up a driving mall and finally C means that the Scrum half will throw the ball to the fly half and they would attack out wide and the forwards would provide support for the backs. The left and right call would mean which side we attacked corresponded with the letter called.

The coaches lined up some cones and made a channel with 6 cones either side of the channel and we were told to stand at a cone and the rest to get in a line. The person at the front of a line would run out and the person with the ball on one of the opposite cones would throw the ball to the player and then the player would quickly offload it to the person at the opposite cone. They would do this 6 times and then join the back of the line. Once everyone had had a few goes they swapped over so the people who were on the cones got a go.

The coaches made a square out of 4 cones; we then split into equal teams and stood between 1 of the four side of the square. We were told to stop the team who the coaches threw the ball to a tea and they tried to the opposite side of the square and the team who were the tacklers on that turn had to stop them

The coaches then split us into two lines on each side of the square, 3 of us on one side would run out with one of the players holding the ball and then 2 players will tackle the ball carrier and set up the mall and try to nick the ball. The two remaining characters on the side of the ball carrier need to get the ball to the back of the mall and stop the opposition from taking it

The coaches set up three lines of cones; the one in the middle was closer to one of the other side of the cones. We then stood on the cones and the remaining people stood in a line, when you were at the front of the line you ran and then called for the ball and then offloaded the ball to the person on the cone on the other side

The next drill was practicing popping the ball up, two of the coaches had tackle bags and everyone was standing in 2 lines. The person with the ball would hit the bag and go to ground and then there would be a person behind who he would pop it up to quickly, after this the person with the ball would throw it over to the person running in the opposite line and the cycle would continue

Strengths and Weaknesses

I believe that my strengths are Scrimmaging, Rucking, Malling and Catching

I believe that my weaknesses are passing and tackling

To improve on my weaknesses I am going to complete more drills and training in these aspects of them game and put my skills in that area to the test in the practice game at the end of training. Outside of training I am going to work on the technique and execution of these critical points of the game.

Home or away	Fixture	Date	Scored for	Scored against	Overall score
Away	Park House Vs Southwark Tigers	16/10	30	0	30-0
Away	Park House Vs Old Beccs	30/10	15	10	15-10
Home	Park House Vs ERFC	6/11	5	10	5-10
Away	Park House Vs Vigo	13/11	30	5	30-5
Home	Park House Vs Old Colfes	20/11	0	10	0-10