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

AO2 Gymnastics Based Sport The Vault

Gymnastics Based Sport- The Vault

Skills

Getting over the horse cleanly

Making sure you jump at the right time

Leaping so you can spring off into a somersault

Techniques

As you run up you want to be springing up in the air with each step, the spring onto the vault requires concentration; you should try to make sure that you don’t dive too much towards the ground as you may hit your face on the vault, when bouncing off the vault you should try and extend your arms just as your hands touch the horse and when you are about to land keep your body straight and then bend your legs to cushion your landing

Tactics

Stay calm: Do not panic

Flips: Only attempt a flip that you have practiced and can manage to do otherwise you could get a bad score

Keep a good technique: You are judged on this

Strategy

Overall when performing in the Vault event try to keep a good technique and do a good/well performed flip that you have practiced along with a good landing

AO2 Athletics Based sport- Shot Put

Athletics based sport- Shot Putt

Skills

In shot putt you need many skills including being able to throw a shot a long distance, transferring the strength from your legs to your arms effectively and balance.

Throwing the shot

To throw the shot you need to be in the right position at each stage of your throw

Transferring the weight from your legs to your arms needs the right amount of balance and concentration to get it right.

To balance you need concentration and minimal amount of distraction and 100% determination

Technique

To throw the shot putt well you must use the right technique, it is easier when you break it down into stages

Stage 1. You must have your weight on the same leg that is the side you throw with and have your leg stretched out with the shot held tightly up by your neck

Stage 2. You must now bend your right leg and then get down into a crouching position with one leg still off the floor and the shot still held tightly at your neck

Stage 3. You should now start to spring upwards by straightening your right leg and lunge your left leg into the toe board and straightening your body with the shot still held at your neck

Stage 4. Now throw your right arm up in the air and release the shot  with a flick of the wrist

Tactics

Put chalk on your hands: Shot put athletes put chalk on their hands to grip the shot better

Stay calm: Do not panic and get a good technique

Pretend: Try to pretend that you are on your own

Strategy

To try and throw the shot as far as you can without performing and illegal throw and using good technique

AO2 Games Based Sport- Rugby Union

Games Based Sport: Rugby Union

Skills & Techniques

Passing: When playing rugby to give the ball to another player you have to pass the ball, you can do this by throwing it backwards (it is against the rules to pass it forward) to another player who will catch and then continue running. When you pass you can do different types of passes. Normal pass, pop, and the spin pass.

You then plant your front foot into the ground and throw the ball using your hips/arms. You do this whenever you pass the ball in rugby, no matter what type of pass it is. You perform a normal pass when the player is not too far away but too far away to pop.

When performing the pop pass you should aim to throw the ball up in the air so that it hits the player’s chest. You perform this pass when someone is running really quickly as it is quite easy to catch if performed correctly.

Spin pass is the same as a normal pass except when you throw the ball you spin it. When spinning   the all you throw it normally but with you back hand you spin the ball by moving it upwards just as you release the ball. You use this pass when you want to do a long flat pass as it moves quickly through the air.

 Kicking: In rugby there are three different types of kicks, drop kick, grubber kick and the normal kick, which can be used at different times during the game.

When playing rugby the drop kick is performed when restarting the game from the half way line and can be used when given a penalty. When teams use them at a penalty it is usually because they are in their own 22 (22 meter line) and are under pressure. You can perform a drop kick by bouncing the ball on the ground and just as it bounces off the ground you kick it.

When you perform a grubber kick you must kick the ball just as it bounces on the ground, you use this kick when you want to get past a person and you are quicker than them

A normal kick is where you just kick the ball when you drop it without letting it drop out of your hands; this kick is mostly used in open play when the team is inside their own 22.

Running with the ball: In rugby you run with the ball to gain ground, when you run with the ball there are many different ways to get around apposing players.

Side steps can be performed when carrying the ball; you can perform a side step just as you run into an opposing player and as you are about to collide take a large step to the left or the right and therefore dodging the tackle     

You can also get past a player by performing a dummy; this is when you pretend to pass it and then quickly change direction and accelerate into the space that opened up when you pretended to pass it. This can be used when trying to break through a tough defence.

 Catching the ball: When catching the ball it is important to have the right technique; you can do this by catching it into your chest and gripping the ball tightly, in a game some professional players jump up as they catch the ball as they cannot be tackled in the air

Rucking: rucking is a very important aspect of the game as it determines which team has the ball, rucking occurs when a tackle is made and the ball carrier goes to ground. At this stage players (usually the forwards) protect the ball or try and steal the ball from the opposing team, they do this by pushing each other until the one of the scrum halves on either team gets the ball and throws it away.

Scrimmaging: When playing rugby if there is a forward pass, a knock on or a miskick from the restart there is a scrum, in a scrum there are 2 props, in the middle of them is a hooker, behind them are 2 second rows, on the outside of the 2 second rows are the flankers, one on the left and the other on the right and at the back of the scrum is the number 8. In a scrum the scrum half will role the ball in and the hooker will hook the ball back while the other hooker does the same.

Tackling: When tackling there are three types of tackling front tackle, side tackle and dump tackle   

A front tackle is when a player tackles the ball carrier from the front and takes him to the ground; they do this by grabbing his legs and pulling him to the ground

A side tackle is where the player tackles the ball carrier to the ground; he does this by tackling the player to the side and pushing him over

A dump tackle is where the player picks up the ball carrier and carries him into the ground; they must not let go of the player however as that would be an illegal tackle.

Techniques- Further Detail

Passing    

When you perform a pass you should make your opposite shoulder to which direction you are passing in to face your opponents, you do this because it then protects you when they come to get tackled.

Kicking

When kicking try to aim your kick so it lands in a certain place; you do this by moving your foot as you kick the ball in the direction you wish to kick it. As well as this when you perform a drop kick you should bounce the ball a few times on the spot which you are going to perform the kick to make sure the ground is flat. You do this so that when you drop it it doesn’t bounce off in another direction

Running

The best runners of the ball in rugby always run straight with the ball; they do this so they make more ground instead of drifting as you do not make so much ground

Catching the Ball

When catching the ball you should usually be already running so that you have more chance of getting past the defenders, but if you are catching a kick you should try and stand still and not drop the ball

Rucking

When rucking it is important to make sure you use the right technique; you make sure that when you ruck you drive from low to high while making sure you keep your back straight an head up. As well as this you need to get a good bind around the opposing player and make sure you drive using your legs.

Scrimmaging

In a scrum you should always make sure that the front row is at the same level, when the referee says touch you need to make sure that you touch your opposing player, when the ref says pause look at the position of where your head is going and when he says engage do not push until the ball is rolled in

Tackling

When doing a front tackle you should get into a low crouch position and as the player hits your shoulder twist round and fall over without losing your bind and fall on top of him so you can roll away. When performing a dump tackle you should lift the player up by the legs and make sure you do not let go of the player.

Improving techniques

To improve passing you can do different drills, one of these drills can be where you have 4 players running and you pass it along the line

To improve kicking and catching you can have 2 lined groups of players kick the ball to each other, this test their accuracy and catching skills

To improve rucking you can have rucking shields where you have some players holding rucking shields to simulate a ruck

To improve scrimmaging by using a scrum machine which stimulates an opposing side this can therefore improve the scrimmaging of a side

To improve tackling you can have the players in pairs and then tackling each other to improve tackling skills           

                                                                                                                       

Tactics

When professional teams play each other they sometimes watch video highlights so they can find out their strengths and weaknesses, hey then make sure that they cannot play to their strengths and target their weaknesses.

Teams play different when they are attacking to when they are defending

Attacking: When teams attack their lines are always diagonal, as well as this they commit to the rucks more. They also leave a few forwards out the ruck so they can try and smash through the defence’s line

Defending: When defending teams usually have a straight line to try and make sure there are no gaps to get through. As well as this they don’t usually over commit to the rucks therefore having more people in their defensive line

Teams usually kick when they are under pressure in their own 22 and they can therefore have some time to regroup and get the ball away from their own try line. This is different when they are inside the opponents 22 as they try to run it over the try line and score a try or try to put their opponents under pressure

When a team are up against a hard defence they usually start to give the ball to forwards to try and make a hole in their line, this can also be used to try and draw the opposing teams players in before spinning the ball out wide.

When a team come up against a defence that don’t spread out very wide the backs usually pass the ball down the line and score a try. They can also use it if the team do spread out wide if they make the overlap and therefore breakthrough

Strategy

The overall strategy in a rugby game is to find the opponents weakness and use it to your advantage but there are many other tactics as well i.e. Backs spread out win the race to the gain line, make the first tackle and forwards clear out the opposing players in the rucks mauls and scrums