ANALYSING
PERFORMANCE
COURSEWORK
BY AUGUSTIN KENNY
MU605/003
PHYSICAL EDUCATION
TABLE OF CONTENT
 INTRODUCTION
 SKILLS AND TECHNIQUES NEEDED
 STRENGTHS AND WEAKNESSES
 FACTORS AFFECTING PERFORMANCE
 DRILLS
 PLANNING THE SIX WEEK TRAINING PROGRAM
 THE SIX WEEKS TRAINING PROGRAM
 CONCLUSION
 REFERENCES
CHAPTER 1
1. INTRODUCTION
Profile
Name: Augustin Kenny
Age: 17 years old
School: New Devton College
Class: Grade 11 Red boys
Body type: Ectomorph
Sport: Volleyball
I have chosen Physical education at Ordinary level because I practice so many sports in
my leisure time for both enjoyment and competition. In general, I practice combat
sports such as Karate, Judo and boxing. I also play volleyball at school, and I decided to
base my coursework on this sport.
There are a variety of activity that our school offered us. Such as badminton, Volleyball,
Basketball and Football. I prefer volleyball. Therefore, I had the idea of completing my
research and coursework on this game. It is a team sport in which two teams of six
players are separated by a net. In addition, the game begins by a serve, the team may
touch the ball up to 3 times, but individual players may not touch the ball twice
consecutively. Each team tries to score points by grounding a ball on the other team's
court. The team who wins 25 points wins the set.
Indeed, volleyball is a sport which demands high physical strength, speed and fitness.
Body composition, muscular endurance, cardiovascular endurance, flexibility and
stamina are the simple physical requirement to be able to participate in this sport.
However, to perform well in this sport, the performer should have a balance diet, less
anxiety, agility, coordination and a lot of motivation. Eventually like every games, it is
governed by rules and regulations which is designed to promote discipline, fair play and
at the same time to reduce the risk of injuries.
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CHAPTER 2
2. SKILLS AND TECHNIQUES NEEDED IN VOLLEYBALL
Forearm pass
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



Start in the "Ready Position"
Straight arms away from the body
Extend legs and move arms from shoulders
Contact the ball on the forearm
Finish with hands pointing to target
Figure 1: Forearm pass
Serve
 The serve is the only skill in volleyball where the player has complete
control.
 The server steps behind the line at the very back of the court, called the
end line, and has freedom to serve from wherever he or she pleases as long
as the foot does not touch or cross the line.
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Underhand serve
The underhand serve is the easiest one to teach. It is eventually a slow serve
which travel high in the air toward the opponent’s court.
Figure 2: Underhand serve
Overhand serve
Overhand serve is a serve in which the player tosses the ball with one hand
and strikes it in the air above their head with the other hand. To use this serve,
the player must have the strength and coordination to hit the ball over the net
using an overhand throwing motion.
Figure 3: Overhand serve
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Overhand pass
 Move into position on the floor so that the ball will be directly above
forehead
 Place hands above forehead, with thumbs facing the eyes so that the hands
form the general shape of the ball.
 Position arms about 45 degrees in front of body and slightly bend elbows
 Absorb the contact through flexion in the wrists and fingers and then quickly
extend elbows, wrists and fingers to release the ball
 Follow through with thumbs and palms facing target and arms fully extended
Figure 4: Overhand pass
Smash
The smash, also known as spike, is the main attacking shot used in volleyball and
is probably one of the hardest moves to master.




Jump off the ground and get as high in the air as possible.
Position your body so it’s to the left of the ball.
Bring your right arm back behind your body with your palm open.
Swing your arm forward as fast as you can so that it comes in contact with
the ball moving downward and away from any blocking players.
 Hit the ball with the ball of your hand, down near where the base of your
thumb meets your wrist.
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Figure 5: Smash
Blocking
Blocking is not learned by all players since only the front row utilises it. However,
it is the main defense against the opponent's attacks and helps to slow down the
speed of the attacks to make it easier for the back row to pass. Blocking is not
allowed on serves. It can also be done by one to three players.
 Single Block - where one person blocks the spike. This is usually not
effective enough to stop a spike but is more of a way to help the back row
pass better.
 Double Block - where two people block the attack of the opposing team's
hitter.
 Triple Block - where three people come together to block a spike. This is
usually the most effective and powerful since there are more hands to
cover more surface area.
Figure 6: Triple Block
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CHAPTER 3
3. STRENGTHS AND WEAKNESSES
Strengths
 Speed of reaction/ timing
 I always advantage to my team in a way that when the opponents do
smash I react rapidly and prevent the ball from touching the ground.
 Strength
 I can easily do a perfect serve due to the power of my forearm.
 I may also smash easily.
 Agility
 I am always agile in the game. For example, I can change direction
quickly.
 Speed
 I have the ability of moving the body from one place to another
in the shortest possible of time.
Weaknesses
 Flexibility/suppleness
 Not all area of my body are supple.
 Stamina
 My body is unable to work for long periods of time.
 Muscular endurance
 My muscles are unable to sustain work at low to nearly
maximum levels without getting tired.
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CHAPTER 4
4. FACTORS AFFECTING PERFORMANCE
Physical factors
 Illness
 Injuries
 Fatigue
Mental factors




Stress
Anxiety
Complexion
Arousal
Social factors
 Peer group effect
 Environment
 Climate
 Equipments and infrastructure
Other factors
 Diet
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CHAPTER 5
5.
SUGGESTED DRILLS
Spike Approach Drill
Doing this drill delivers multiple benefits to attackers and hitters. However, the biggest
advantage of this drill is that it teaches volleyball players how to choose the best
moment for completing an attack hit. It is a good idea to begin the volleyball practice
with such a spike-approach warm-up. As a result, players will be ready for completing
attack hits. This volleyball drill has to be performed by the players of the front-row. The
drill involves initiating the spike approach from the 10-foot line.
Team Approach Jumps Drill
Performing this drill allows volleyball players to improve their spiking skills dramatically.
It is worth noting that this volleyball drill is performed without a ball. First of all, a team
has to form a line along a sideline. Once a player approaches the net he/she has to take
another approach. However, the next time a player has to start approaching the net
from inside the court. Finally, the player reaches the other sideline. When the first
player approaches the net it is time for the second player to start moving towards the
net. The drill is completed when the last player of a team reaches the other sideline.
Ball Control with Back Row Attacks Drill
Eventually, back row attacks can be very effective. Performing this drill will definitely
help volleyball players organise attacks from back row. Moreover, this drill will have a
positive impact on communication skills of volleyball team’s players.
Initially, setters occupy their positions on each side of the court. Two players have to
occupy the middle back positions on each side of the court as well. A coach has to
complete either a free ball hit or down ball hit to start the drill. Middle back player
receives the ball from coach and passes it to a setter. The task of a setter is to set the
ball to a back row player, who finally completes an attack hit. As a result, the ball goes
to the middle back player on the opposite part of the court. When practicing this
volleyball drill middle back player and setter can replace each other on their positions.
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CHAPTER 7
6. Planning the six weeks program
The ‘FITT formula’ and ‘Principle of training’
It is crucial to take into consideration the ‘FITT formula’ and the ‘Principle of training’
when planning for a training program.
The FITT formula
F – Frequency – I will train thrice a week
I – Intensity – I will train within my heart rate limit
T – Time – The training will be last 30 minutes to 90 minutes (depending on the method
of training)
T – Type of Activity (ies) – I will design activities suitable to my ability and those i want to
improve
Principle of training
o Principle of specificity
In order to improve my weaknesses, I will plan the specific activities in which I want to
improve in.
o Principle of reversibility
To make my body fitter I must make it work harder over a prolonged period of time. I
shall do a well-planned training program to do not exhaust my body to do not get
injured and to avoid long resting period to prevent regression.
o Principle of Progression
It is fundamental to progress within the activities and from one session to another. At
the beginning, I will do basic activities and will move gradually to the complex in order
to see if improvements take place.
o Principle of overload
I do not have a lot of time to be able to improve myself, so, the principle of overload
would surely be helpful. Fitness can only be improved by training more than I normally
do. Therefore i must work hard by increasing the number of training time.
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CHAPTER 7
7. My six week training program
Overview of the training program
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Monday
Endurance
Training
(30 mins)
Endurance
Training
(30 mins)
Endurance
Training
(50 mins)
Endurance
Training
(50 mins)
Endurance
Training
(1h30 mins)
Endurance
Training
(1h30 mins)
Tuesday
_
_
_
_
_
_
Wednesday
On court
Training
(1hr)
On court
Training
(1hr)
On court
Training
(1h20mins)
On court
Training
(1h20mins)
On court
Training
(1h40mins)
On court
Training
(1h40 mins)
Thursday
_
_
_
_
_
_
Friday
Body weight Body weight Body weight Body weight Body weight Body weight
exercises
exercises
exercises
exercises
exercises
exercises
(40 mins)
(45 mins)
(50 mins)
(1hrs)
(lh20mins)
(1h30mins)
Table 1: six week training program
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Breakdown of the six week training program
Muscular endurance
 Warming up – 10 mins
 Body weight exercise such as sit-ups, press-ups, and squat thrusts – 5 mins
each
 cycling – 15 – 20 mins
 Short rest periods – 1 to 2 mins for high-repetition sets and less than 1
minute for moderate.
On court training
 Techniques and skills practice
 Drill practice ( All drills in chapter 5)
Endurance training
 Start with a ten to fifteen minute warm-up.
 Run at high speed for one minute followed by two minutes of slow running
or walking
 Doing free weights, machines and other strength training exercises three
times per week.
 Continuous running.
Conclusion
This Project, and the training program gave me an occasion to identify my
strengths as well as my weaknesses. It also gave me a chance to improve myself in
volleyball. Eventually, this project was enriching.
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REFERENCES
https://www.teamsnap.com/community/skills-drills/category/volleyball
https://www.active.com/volleyball/articles
https://www.thoughtco.com/how-to-play-volleyball-4132718
https://en.wikipedia.org/wiki/Volleyball
Success in physical education by Honee Heerah (Form 4 & Form 5) Edition de l'ocean indien
Athletic Development: The Art & Science of Functional Sports Conditioning
Expert Performance in Sports: Advances in Research on Sport Expertise
The Volleyball Drill Book 125 tactical and technical drills American volleyball coaches Association
https://www.wikihow.com
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