The Annual Plan
The organisation of the components of fitness, training and specific sport related aspects to successfully coach the athlete(s) over the length of a year
Overview:The annual plan is viewed as the most important tool for the coach to guide athletes' training over the set time of a year (Bompa, 1993). The aim is to gradually improve the physiological, psychological, technical and tactical ability of the athletes (Planning the Training Programme), in this case the netball team. The annual plan is designed around the netball season with the forms of training, development of specific energy systems and skill work varying over the season so as to achieve peak performance for the competition phase (Sports Coach (Bompa), 1987). The organisation of specific planning for the athletes' season gives the coach the knowledge and understanding of the athletes abilities and goals to assist the athletes to achieve high levels of training and performance. In order for this to be successful, the coach needs to observe the performance of the athletes in previous competitions and to conduct regular testings throughout the season to monitor progress and reassess the annual plan according to these results.
The annual plan is divided into smaller phases of training, called periodisation (Sports Coach (Bompa), 1987). |
Phase 1: Preparation |
The preparation period can be further subdivided into general and specific preparation periods (Planning the Training Programme). The general preparation period usually lasts 4 to 10 weeks (Glenn Amenroz, 2004). The emphasis is on the development of general fitness as a solid base to build and specialize in the continuing phases (Glenn Amenroz, 2004). The volume of training is high (a longer amount of time is needed to learn and develop the required components), but the intensity is low to begin with, and is slowly increased, developing aerobic capacity as mixed skills and conditioning is combined into the training sessions (Woodlands, 2006).
Specific general preparation is more focused towards sport specific fitness and implementing new tasks to improve technique and skills in lead up to the competition phase. To adapt this shift from the general preparation, the intensity in increased as the volume decreases (Planning the Training Programme), which develops the anaerobic systems which are relied upon in netball. This sub-phase last from 2 to 6 weeks (Glenn Amenroz, 2004), which is less than the general phase as the athlete is now building sport specific exercises as the foundation of fitness has already been developed. |
Phase 2: Competition |
The aim of the competition phase is to maintain the fitness, strength and skills developed during the preparation period (Crystal Hede, 2011). The objective of this phase is to produce the optimal performance of the athlete in the specific competition dates. This is developed in no shorter than 6 weeks as this period has a strong component of stress (Coachr, n.d.) and is therefore required to have periods of regeneration and recovery to lessen the pressure. Refinement of skills specific to the sport are continued, however there will be no introduction of major technique or tactical changes. The training of this phase has a low intensity, medium level volume in the beginning, and is progressed to low volume, high intensity (Planning the Training Programme) leading up to the climax. During these training sessions, 90% of the movement is direct action related to sport-specific movements, while the remaining 10% is indirect action of gross motor work and general conditioning (Peak Performance Lite, 2014).
A simple formula for the climax competition over the last four weeks is as followed: Week One: recovery and low intensity, medium volume training Week Two: high intensity, low volume training Week Three: lead up competitions or competition specific training. Medium volume and intensity Week Four: limited competition-specific training and rest. (Planning the Training Programme) |
Phase 3: Transition |
This phase is compromised of lower intensity and non-specific training as to rest the athletes in their non-competitive periods. This follows the athletes highest intensity or volume work of the year, the main competitive phase, which leaves the athletes stressed, and can lead to burning out, injuries and decrease of performances (Camelback Coaching, 2012). Training sessions are reduced to the bare minimum allowing the athletes to recovery mentally and physically from the high demands of the season, while still maintaining a baseline of fitness from continuing training (Camelback Coaching, 2012). The athletes should follow this program for 6 to 12 weeks (Glenn Amendroz, 2004),
Changing from sport-specific to non-sport-specific training is done to keep the athletes motivated by varying the training sessions. |
Dates
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In the example of the annual plan (above), the year is broken into months identifying the pre-season competitions, main competitions and transition/preparation for the season. This allows the coach to design the program according to these specific dates and for the athlete to keep track of their progress on their long-term goals.
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Periodisation
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The periodisation in the annual plan is dependent on the climatic conditions and seasons in which the sport is performed (Coachr, n.d.).
The annual plan is broken into periods according to the dates of main competitions, and is designed for the athletes to reach peak performance in these specific dates. |
Fitness Components
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The components of fitness are sub-divided into health-related and sport-related fitness. Netball heavily uses the health-related components of aerobic fitness, flexibility and the sport-related components of strength, power, speed and agility (topend sports, n.d.). The annual plan includes a variety of these components according to the athletes' existing capabilities, and the aspects that are relied upon in the selected sport. By including these into the plan, the training sessions can be designed according to these components in the periodisations so as to keep track of development and progress. Fitness testing is also included in the annual plan so that the coach can regularly see the athletes' progress, and taper if needs be.
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Training Intensity
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Intensity is a function of strength of the nerve impulses the athletes employ in training. The strength of a stimulus depends on the load, speed of performance, and the strain of an exercise. The training of the strength varies according to the specifics of the sport. During the training sessions over the season, the athletes will experience various levels of intensity which the body adapts to by increasing the physiological functions to meet the training demand. This aspect is essential to develop certain bi-motor abilities, as the intensity must reach or exceed the potential threshold (Coachr, n.d.). This is measured by the heart rate (Glenn Amenroz, 2004).
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Training Volume
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This is the amount of work which is usually determined in quantities, be they distance, times, repetitions etc. When the volume increases, the accompanied intensity is decreased (Orr, 2005). The volume varies according to that specific periodisation of development of fitness, specific energy systems and skills.
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Training Times
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The phases of the annual plan require sport-specific sub phases of fitness and skill requirements, and these are represented in the "training times" section on the annual plan (PDHPE, n.d.). Through the divisions of conditioning, skill and tactics, coaches are able to find the correct balance between fitness and skill requirements for the individual athletes.
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