Provide a description of the following sports:
- Gymnastics (Vault)
- Olympic Weightlifting
- Football / Rugby / Hockey / Netball / Swimming
General Description Of Rugby
Link to IRB international rules and laws
GENERAL DESCRIPTION OF RUGBY
Rugby is played at a fast pace, with few stoppages and continuous possession changes. All players on the field, regardless of position, must be able to run, pass, kick and catch the ball. Likewise, All players must also be able to tackle and defend, making each position both offensive and defensive in nature. There is no blocking of the opponents like in football, and there are only five substitutions per game allowed for each team. A rugby match consists of two 40-minute halves. Finally, rugby is considered to be a gender equity sport as approximately 25% of all players in the United States
FIELD OF PLAY
Rugby is played on a field that is longer and wider than a football field, more like a soccer field. A typical pitch is 100 meters (110 yards) long 70 meters (75 yards) wide. Additionally, there are 10-22 meter end zones, called the in-goal area, behind the goalposts. The goalposts are 'H'-shaped cross bars located on the goal line.
THE BALL
The rugby ball is made of leather or other similar synthetic material that is easy to grip.Rugby balls are made in varying sizes (3, 4 or 5) for both youth and adult players. Like footballs, rugby balls are oval in shape.
The rugby ball is made of leather or other similar synthetic material that is easy to grip.
PLAYERS & POSITIONS
A rugby team has 15 players on the field of play. In rugby, each team is numbered the exact same way. The number of each player signifies that player's position. Players numbered 1-8 are forwards, who are typically the larger, stronger players of the team whose main job is to win possession of the ball.. Players numbered 9-15 are backs, who tend to be the smaller, faster and more agile players. Their main role is to exploit possession of the ball that is won by the forwards.
A rugby team has 15 players on the field of play. In rugby, each team is numbered the exact same way. The number of each player signifies that player's position. Players numbered 1-8 are forwards, who are typically the larger, stronger players of the team whose main job is to win possession of the ball.. Players numbered 9-15 are backs, who tend to be the smaller, faster and more agile players. Their main role is to exploit possession of the ball that is won by the forwards.
STARTING THE GAME
MOVING THE BALL
There is no blocking in rugby. The person with the ball leads the attack. In rugby there are several ways to move the ball. Any player may carry, pass or kick the ball. Play is not stopped and continues when the ball hits the ground or when a player is tackled. The ball carrier must release the ball when tackled and roll out of the way so that other players on their feet can play the ball.
There is no blocking in rugby. The person with the ball leads the attack. In rugby there are several ways to move the ball. Any player may carry, pass or kick the ball. Play is not stopped and continues when the ball hits the ground or when a player is tackled. The ball carrier must release the ball when tackled and roll out of the way so that other players on their feet can play the ball.
Running: When running the ball, players may continue to run until they are tackled, step out of bounds or run beyond the goal line. Players run the ball to advance toward the opponent's goal line.
Passing: The ball may be passed to any other player. However, it may only be passed laterally or backward, never forward. Players pass the ball to an open teammate to keep it in play and further advance it.
Kicking: Any player may kick the ball forward at any time. Once the ball is kicked, players of either team, regardless of whether or not the ball hits the ground, may gain possession. Players typically kick the ball to a teammate in an effort to advance it or to the opposing team to obtain relief from poor field position.
SCORING
There are four ways for a team to score points:
There are four ways for a team to score points:
Try: Five points are awarded to a team for touching the ball down in the other team's in-goal area.
Conversion: Following a try, two points are awarded for a successful kick through the goal posts. The attempt is taken on a line, at least 10 meters, straight out from the point where the ball was touched down.
Penalty Kick: Following a major law violation, the kicking team, if in range, has the option to "kick for points." Three points are awarded for a successful penalty kick. The kick must be from the point of the foul or anywhere on a line straight behind that point. The ball can be played if the kick fails.
Drop Goal: Three points are awarded for a successful drop kick. A drop kick may be taken from anywhere on the field at any time during play. In rugby the kick is made during the course of normal play. The ball is alive if the kick fails.
RESTARTING PLAY
There are two methods of restarting play following a stoppage caused by either the ball going out of bounds or because of an infraction of the laws.
There are two methods of restarting play following a stoppage caused by either the ball going out of bounds or because of an infraction of the laws.
Line-Out: If the ball goes out of bounds, it is restarted with a Line-Out. Both teams form a line perpendicular to the touchline and 1-meter (3 feet) apart from one another. A player of the team not responsible for the ball going out of bounds calls a play and throws the ball in the air in a straight line between the two lines. Players of each team may be supported in the air by their teammates as they jump to gain possession of the ball.
Scrum: Rugby 's unique formation is the method used to restart the game after the referee has whistled a minor law violation. A bound group of players from each team form a "tunnel" with the opposition. The non-offending team puts the ball into the tunnel by rolling it into the middle and each team pushes forward until one player is able to hook the ball with the feet and push it to the back row players of his team. The Scrum Half then retrieves the ball and puts it into play.
OFFSIDE LAW
TACKLES, RUCKS AND MAULS
Players in possession of and carrying the ball may be stopped by being tackled by the opposing team. Players are tackled around the waist and legs and, in general, may not be tackled higher. Once a player is tackled, however, play does not stop. The player must release the ball and roll away from it to allow other players on their feet play the ball. A player who is tackled to the ground must try to make the ball available immediately so that play can continue. Supporting players from both teams (one from each team) converge over the ball on the ground, binding with each other and attempt to push the opposing players backwards in a manner similar to a scrum. This situation is known as a ruck. The ball may not be picked up by any player, until the ball emerges out of the ruck. The ruck ends and play continues. A team that can retain possession after the tackle and the ensuing ruck has a huge advantage, because a ruck forms offside lines. These offside lines are the same as in the scrum and everyone must get back onside in order to rejoin play. This opens up space into which the attacking team can move the ball forward. A Maul is formed with a similar gathering of players, except the player in possession of the ball is not brought to the ground (not tackled) but it held up by an opponent and one his/her own players converge on him/her. This creates offside lines through the feet of the last players on each side. Players from each team must retreat behind these offside lines if they are to take part in any subsequent play. The maul ends when the ball emerges.
Players in possession of and carrying the ball may be stopped by being tackled by the opposing team. Players are tackled around the waist and legs and, in general, may not be tackled higher. Once a player is tackled, however, play does not stop. The player must release the ball and roll away from it to allow other players on their feet play the ball. A player who is tackled to the ground must try to make the ball available immediately so that play can continue. Supporting players from both teams (one from each team) converge over the ball on the ground, binding with each other and attempt to push the opposing players backwards in a manner similar to a scrum. This situation is known as a ruck. The ball may not be picked up by any player, until the ball emerges out of the ruck. The ruck ends and play continues. A team that can retain possession after the tackle and the ensuing ruck has a huge advantage, because a ruck forms offside lines. These offside lines are the same as in the scrum and everyone must get back onside in order to rejoin play. This opens up space into which the attacking team can move the ball forward. A Maul is formed with a similar gathering of players, except the player in possession of the ball is not brought to the ground (not tackled) but it held up by an opponent and one his/her own players converge on him/her. This creates offside lines through the feet of the last players on each side. Players from each team must retreat behind these offside lines if they are to take part in any subsequent play. The maul ends when the ball emerges.
Drop kick: A kick made when the player drops the ball and it bounces off the ground prior to being kicked. Worth three points if it travels through the goalposts. Drop kicks are also used to restart play after a score.
Forward pass: A violation that usually results in a scrum to the defending team.
Infringement: A violation of a law.
Knock on: The accidental hitting or dropping of the ball forward. The infringement is the same as that for a forward pass: a scrum to the other team.
Non-ContactRugby : A Version of rugby designated to introduce the game to first time players (touch rugby). Two hand-tag replaces the tackle.
Penalties: Penalties occur regularly in rugby. Unlike other sports, there typically aren't yardage penalties and only occasionally do teams have to play short handed. Instead, the non-offending team is usually awarded a choice to kick the ball to gain field advantage. Some of the more important penalties are listed below:
Penalty Kick: Awarded after a serious infringement of the law. Offenders are required to retreat 10 yards while the opposing team is given the opportunity to restart play unopposed. Teams will often kick the ball up field and out of bounds to gain field advantage. When they do this, play is restarted as a lineout where the ball goes out of bounds. If in range, they may attempt a kick at the goal posts, worth three points. Finally, they may simply tap the ball with their foot and run with it.
Free Kick: This is awarded after a less serious infringement of the law. The free kick is similar to the penalty kick except a player cannot attempt a kick at goal to try to score three points. A player must restart with a tap kick or attempt to kick the ball out of bounds. If the kick is made from in front of the 22 meters (25 yards) line and goes directly out of bounds, the lineout occurs back where the kick was first kicked. If the ball bounces out of bounds, or if the kick was taken from behind the 22 meter (25 yards) line the resulting lineout is where the ball crossed the touch line. Sin Bin: On occasion, the referee will send a player to the Sin Bin (behind one of the in goal areas) for a specified period of time, for serious and/or repeated infringements. The team is required to play short-handed until the referee permits the player to return. This penalty is fairly rare, but used by the referees to maintain control of the game. Send-Offs: In extreme cases a referee may send a player off the field for dangerous or reckless play. A player who has been sent off is banned from that game and is not permitted to return or be replaced.
Put in: Rolling the ball down the centre of the scrum tunnel by the Scrum Half.
Sevens: An abbreviated game of rugby that follows the same laws except a 7's team consists of only seven players and each half is seven minutes long. Much like a game of three-on-three full court basketball, it's a wide-open contest. Because of its wide-open style of play, the Seven's version of rugby is a very entertaining game to watch.
Set piece: A term for scrums and lineout’s because these are the only choreographed plays of the game.
Support players: Players who position themselves to increase the ball transfer options of the ball carrier.
Tap and play kick/ move: A gentle kick to oneself, followed by a pick up, used to restart play after either a penalty or free kick is awarded.
Throw in: Throwing the ball down the middle of a lineout.
Touchline: The side boundary of the field (sideline).
Try line: The end boundary of the field (goal line).
22-Meter line: Is a line 22 meters (25 yards) from the try line. If a kick is made from behind the "22", the opposing team gets a lineout where the ball went out of bounds. If the kick was made in front of the "22", the resulting lineout is from the point of the kick if the ball goes directly out of bounds.
Non-Contact
Penalties: Penalties occur regularly in rugby. Unlike other sports, there typically aren't yardage penalties and only occasionally do teams have to play short handed. Instead, the non-offending team is usually awarded a choice to kick the ball to gain field advantage. Some of the more important penalties are listed below:
Penalty Kick: Awarded after a serious infringement of the law. Offenders are required to retreat 10 yards while the opposing team is given the opportunity to restart play unopposed. Teams will often kick the ball up field and out of bounds to gain field advantage. When they do this, play is restarted as a lineout where the ball goes out of bounds. If in range, they may attempt a kick at the goal posts, worth three points. Finally, they may simply tap the ball with their foot and run with it.
Free Kick: This is awarded after a less serious infringement of the law. The free kick is similar to the penalty kick except a player cannot attempt a kick at goal to try to score three points. A player must restart with a tap kick or attempt to kick the ball out of bounds. If the kick is made from in front of the 22 meters (25 yards) line and goes directly out of bounds, the lineout occurs back where the kick was first kicked. If the ball bounces out of bounds, or if the kick was taken from behind the 22 meter (25 yards) line the resulting lineout is where the ball crossed the touch line. Sin Bin: On occasion, the referee will send a player to the Sin Bin (behind one of the in goal areas) for a specified period of time, for serious and/or repeated infringements. The team is required to play short-handed until the referee permits the player to return. This penalty is fairly rare, but used by the referees to maintain control of the game. Send-Offs: In extreme cases a referee may send a player off the field for dangerous or reckless play. A player who has been sent off is banned from that game and is not permitted to return or be replaced.
Put in: Rolling the ball down the centre of the scrum tunnel by the Scrum Half.
Sevens: An abbreviated game of rugby that follows the same laws except a 7's team consists of only seven players and each half is seven minutes long. Much like a game of three-on-three full court basketball, it's a wide-open contest. Because of its wide-open style of play, the Seven's version of rugby is a very entertaining game to watch.
Set piece: A term for scrums and lineout’s because these are the only choreographed plays of the game.
Support players: Players who position themselves to increase the ball transfer options of the ball carrier.
Tap and play kick/ move: A gentle kick to oneself, followed by a pick up, used to restart play after either a penalty or free kick is awarded.
Throw in: Throwing the ball down the middle of a lineout.
Touchline: The side boundary of the field (sideline).
Try line: The end boundary of the field (goal line).
22-Meter line: Is a line 22 meters (25 yards) from the try line. If a kick is made from behind the "22", the opposing team gets a lineout where the ball went out of bounds. If the kick was made in front of the "22", the resulting lineout is from the point of the kick if the ball goes directly out of bounds.
General description of Gymnastics
The Vault is one of two events in artistic gymnastics that both men and women perform. (The other is the floor exercise). It's an explosive, exciting event, with very little margin for error. Though a vault is over in a matter of seconds, it has equal weight to the other events in which a gymnast competes.
The vault is an event as well as the primary piece of equipment used in that event. Unlike most of the gymnastic events employing apparatuses, the vault is a common to both men's and women's competition, with little difference between the two categories.
The Phases of a Vault:
Gymnasts perform five distinct phases to every vault:
1. The Run
The gymnast begins at the end of a runway approximately 82 feet or less from the table. The gymnast then runs towards the table, building up speed as they go. One of the most important aspects of the vault would be the run up because it has to be timed and paced to perfection, examples of this would be if the run is too slow the gymnast will not generate enough power to execute the vault, but on the other hand running too fast could cause in not getting the precise take off and this could affect the performers technique and structure When the gymnast is about 3-6 feet from the springboard, they perform a hurdle (a low jump from one foot to two feet) or off onto the springboard.
Though this part of the vault is not officially judged, the gymnast should be running as fast as possible in order to build momentum for the vault.
The gymnast begins at the end of a runway approximately 82 feet or less from the table. The gymnast then runs towards the table, building up speed as they go. One of the most important aspects of the vault would be the run up because it has to be timed and paced to perfection, examples of this would be if the run is too slow the gymnast will not generate enough power to execute the vault, but on the other hand running too fast could cause in not getting the precise take off and this could affect the performers technique and structure When the gymnast is about 3-6 feet from the springboard, they perform a hurdle (a low jump from one foot to two feet) or off onto the springboard.
Though this part of the vault is not officially judged, the gymnast should be running as fast as possible in order to build momentum for the vault.
2. The Pre-Flight (flight on)
This is the time between when a gymnast hits the springboard and when she makes contact with the table.
What to Watch: Tight form is very important at this stage, because a gymnast doesn't want to lose the power built up from her run. The gymnast’s legs should be together and straight, with toes pointed with the whole body under tension. their arms should be stretched out.
This is the time between when a gymnast hits the springboard and when she makes contact with the table.
What to Watch: Tight form is very important at this stage, because a gymnast doesn't want to lose the power built up from her run. The gymnast’s legs should be together and straight, with toes pointed with the whole body under tension. their arms should be stretched out.
3. Contact with the Table
The gymnast touches the table, and then pushes off with her hands as forcefully as possible to propel her body into the air.
As with flight on, it's very important for the gymnast to maintain a tight body position to create as powerful a vault as possible.
The gymnast touches the table, and then pushes off with her hands as forcefully as possible to propel her body into the air.
As with flight on, it's very important for the gymnast to maintain a tight body position to create as powerful a vault as possible.
4. The Post-Flight
This is the most exciting part of the vault. The gymnast has pushed off the table and is now in the air, usually performing flips and twists before the gymnast lands.
Both height and distance are judged, as well as form such as pointed toes and tight-together legs.
This is the most exciting part of the vault. The gymnast has pushed off the table and is now in the air, usually performing flips and twists before the gymnast lands.
Both height and distance are judged, as well as form such as pointed toes and tight-together legs.
5. The Landing
The gymnast makes contact with the ground at the completion of the vault.
The ultimate goal of every gymnast is to stick the landing to land without moving her feet. It's also important that the gymnast land between specific boundaries in line with the table. These are marked on the mat.
The gymnast makes contact with the ground at the completion of the vault.
The ultimate goal of every gymnast is to stick the landing to land without moving her feet. It's also important that the gymnast land between specific boundaries in line with the table. These are marked on the mat.
Rules
• Perform only those skills and techniques as instructed and/or supervised by your coach.
• Be aware at all times of floor surroundings, i.e., other gymnasts, obstacles, projections, bleachers, and Standards.
• Coaching during routines is prohibited.
• Dismounts should end with the feet together in a standing position
• Don't add or take away any skills from your routine or the judges will deduct points
• Gymnasts are only allowed to make one attempt on each apparatus.
• Assistants known as 'spotters' may stand next to specified pieces of apparatus to prevent risk of injury but 0.4 will be taken off the final score if help is required.
• Gymnasts may be penalised for what the judges consider to be unsporting behaviour.
• Gymnasts may repeat a routine if it has been interrupted by an external factor.
• Gymnasts must obtain permission to leave the arena during a competition.
Scoring
Gymnastics events are scored by two groups of judges: difficulty judges and execution judges who each award the gymnast a mark out of ten at the end of their routine. If a minor error is made 0.1 is taken off the final mark but more serious errors may cost the gymnast anything up to 0.4 of a point deduction. If the gymnast falls off a piece of apparatus half a point is deducted. Once each judge has given a mark, the highest and lowest scores are discounted and the gymnast's overall score is averaged from the remaining scores. to give the gymnast an overall mark.
General description of Olympic Weightlifting
The clean and jerk is one of two Olympic weightlifting events (the other being the snatch). It is a highly technical lift that is known as the king of lifts" because more weight can be lifted above one's head as compared to any other known weightlifting technique.
The Snatch is where the lifter lifts the bar bell to overhead in one fluent motion
The clean portion of the lift refers to the lifter explosively pulling the weight from the floor to a racked position across deltoids and clavicles.
Coaching Points
- Get bar overhead in a wide snatch grip
- Lock out elbows
- Try to bring your shoulder blades together
- Lock in ‘core’
- Drift hips back, and begin squatting down
- Keep weight over heels at all time, remember, shoulders back.
- Get as low as you can (basically before you fall down through lack of range)
- Come back up; remember to push through your heels.
Don’t be discouraged by your terrible performance straight up (if you haven’t tried this exercise before or anything similar). Chances are you have poor range, due to a variety of reasons, or you simply haven’t tried to get down that low before and you feel extremely un-coordinated.
Rules and Regulations
- In the Clean the bar cannot stop in its upward path before reaching their chest. In the Snatch or jerk the bar cannot stop before the arms reach full extension. In the Jerk and Snatch the barbell must make its upward path in a fluent direction, there must be no push out of the elbows at the top.
- After the clean if the bars do not stop at the shoulder and the athlete just finishes the jerk it will be disqualified
- In all lifts the lifter cannot touch the platform with any part of their body except their feet during the lift.
- Any clean where the lifter touches their legs or knees with their elbows or with any other part of their upper body will be rendered as a 'no-lift'
- After the referee's signal to put the bar down to the platform, the lifter must lower the bar and not let it drop either deliberately. The lifter may release their grip when the bar has travelled below past their waist.
- In the Clean phase of the Clean and Jerk the bar may not touch the lifters chest before the elbows are turned under the bar.
- In all lifts the lifters' feet must be on the same plain before the referee can signal for the lifter to put the bar down.
AO2-
provide and explanation of the different skills, techniques and strategies in :
- Gymnastics (Vault)
- Olympic Weightlifting
- Football / Rugby / Hockey / Netball / Swimming
Rugby
The main aspect of being a successful rugby play is mainly all about skills and techniques. some of the main skills needed or used in rugby would be;
Positional skills are very important in rugby, for example,
A prop will need to be able to do a lot of things that a
winger won’t, and vice versa.
Even thought these two athletes are very successful by both playing for the Ospreys, Wales and Lions they are completely different in position, build and they play rugby using different skills and techniques. Whatever number a player wears on the back of their shirt, they’ll need to be proficient at the basics of tackling, handling and kicking.
All skills, techniques and strategies are all linked together in some way or another, and example of this would be if the team has a strategy of a number 8 pick up off the scrum, this would need all of the other players to understand where to go.
Link to animated tactics
Vault
Vaulting in gymnastics as any other routine or event cannot be successfully completed unless the correct skills and techniques are completed.
The best way in doing this would be taking each part once at a time such as starting with overall skill, for example if you are attempting to learn the neck spring breaking it up into several different movements such as starting with learning to forward roll then learning the technique of the beat and trying to put it all together.
other ways that skill and techniques can make you a better gymnast is after learning how to vault, in the execution of hitting the "horse" while in the air if you have the right skills and techniques you can successfully perform spins and somersaults.
Video of Olympic finalist vaulting
this clip showed the learned abilities that this performer trained to execute
Weightlifting
weightlifting is a very important sport to make sure that you are performing correctly because it can be very dangerous if you are untrained and using weights. the skills and techniques that are learned to weight lift should not just be something that you should try without proper training off a coach or a teacher because lack of training could affect in damage to your body due to bad technique. for the overhead squat there is a easy routine in leaning the technique it is called the "The Burgener Warm-up" this is a training session once learned that should be performed before every over head squat training session this is an example of the Burgener warm-up
A good Session to keep to would be:
- 5 Power shrugs (down and up, just like jumping)
- 5 Power shrug followed by elbows high and outside (down and up, continue pulling elbows high and outside in order to keep the bar close to body)
- 5 Power shrugs followed by elbows high and outside with muscle snatch (same as above but continue to the overhead position)
- 5 Muscle snatch land (feet 2-3"outside hips with bent knees)
- 5 Overhead squat
- 5 Snatch balance
AO3-
Provide a demonstration of improvements in your physical ability in :
- Gymnastics (Vault)
- Olympic Weightlifting
- Football / Rugby / Hockey / Netball / Swimming
Rugby
I have currently play rugby for Swansea Uplands RFC and the Olchfa School rugby team, I have played for Swansea Uplands since the under 8’s so at the time that I started I was about 7 years old. I have played for the Olchfa team since year 7, I have competed in several rugby tournaments including the team have got to the Swansea school final 3 times and won it twice and won the Gower cup once but got to the final 4 times. Last year I went to Swansea district rugby team for a couple of months but I got dropped. i feel i have made big improvements over the years in the physical aspect of rugby by getting fitter and stronger, but i did have an unfortunate injury by dislocating my patella.
But I have a assessors report/witness statement that can be provided by paper from my school rugby coach Mr.Cheeseman, who has been my coach for 5 years.
Vaulting
Throughout the next section of the course there will be more physical and practical sessions in learning how to vault.
from the first few sessions i do not have video evidence of the group learning the techniques of the "neck spring"
this was a session of mastering the forward roll and learning the structure of the "beat push" after these sessions of learning the vault after a couple of attempts we made small clips of our performance this is my first attempt of the "neck spring"
Vault 1st Attempt from Josh Williams on Vimeo.
In this session learned the whole vault and attempted it under supervision of our teacher. I can see that some points that i do need to be aware of to improve would be keeping my legs strait and my body under tension throughout the vault
This is a clip of the second session of the vault.
Vault 2nd Attempt from Josh Williams on Vimeo.
from this second clip of my vault i can see that i have improved on my goal of keeping my legs strait and my body under tension and i can see an improvement in my vault
This is a clip of the second attempt of the vault in the same session.
Vault 3rd Attempt from Josh Williams on Vimeo.
from this third clip i can see i have worked on my goal and improved on it even more and being more consistent
This is a clip of the of a new vault doing the same skill but on a cross box under the supervision of my teacher with a run up.
Vault Side box 1st Attempt from Josh Williams on Vimeo.
from this clip i can see that i am improving quickly with the vaults and trying new ones
This is a clip of my second attempt of the side box
Vault side box 2nd Attempt from Josh Williams on Vimeo.
from this clip i can see that i did the whole side box by my self with out actual support off my teacher, but i can see that i need to improve on keeping my legs strait and body under tension. After several attempts of this vault i was confident in trying the next step up
This is a clip of my first attempt of doing the whole box in one movement
Vault Full box 1st Attempt from Josh Williams on Vimeo.
from this clip i can see that i successfully completed the full box just slight improvements that i need to do
This clip is my second attempt of the full box with a faster run up
Vault Full box 2nd Attempt from Josh Williams on Vimeo.
from this clip i can see that i have improved my vault but i can see that i need to work on my landing
this is a clip of me attempting the side box vault once again
Vault side box 3rd Attempt from Josh Williams on Vimeo.
in this clip i try several attempts of the side box at different running and jumping distances to improve my flight on, and i also have some advice from my teacher. and also i can see i still need to work on my landing
These next clips are of an assessment that we had with the rest of the group, we all had to have 3 different types of vaults my choices were the full box neck spring, cross box and long arm.
This clip is my first attempts of the assessment as a warm up
Assessment Full box from Josh Williams on Vimeo.
These next clips are of the assessment
Assessment Full box from Josh Williams on Vimeo.
In this attempt i didnt do as well as i wanted to because the landing was not very good
Assessment Full box 2 from Josh Williams on Vimeo.
Assessment long box from Josh Williams on Vimeo.
Assessment long arm from Josh Williams on Vimeo.
Over all i think that i did well on the assessment, i feel that my landings could have been better but overall i am happy with my result
Over Head Squat
Throughout the next section of the course we will be continuing with the practical sessions in learning how to Olympic weight lift.
This is my first session of doing the over head squat with a plastic tube for practise
OHS 1st Attempt from Josh Williams on Vimeo.
in this clip i performed the Overhead Squat. In the Overhead Squat I had to remember to keep to vital points of the squat such as maintaining my lumbar curve.
This is a clip of my second session of Olympic weight lifting
OHS 2nd Attempt from Josh Williams on Vimeo.
In this clip shows us performing the 'Burgener Warm-up' this training session helps take us through the step by step procedures to perform the snatch.From this clip i can see i struggle a bit with putting the lift and shrug in to one movement to put the bar over head.
This is a clip of my performing the full "Snatch"
OHS 3rd Attempt from Josh Williams on Vimeo.
From this clip i can see that i still have some improvements that need to be done for example keeping good posture and tension, i can also see that i still need to work a little on the movement of putting the bar over head
AO 4
Demonstrate the ability to officiate in gymnastics Olympic Weightlifting and of your chosen sport and produce evidence of by posting on your blog
Sport 1 - Rugby union
I have demonstrated my ability to officiate and referee a session of rugby, which was during one of their training sessions that I help coach. The game that I refereed was a simple game of touch rugby with the year 7 school rugby team. The evidence i have of me officiating and referring this game would be i witness statement that can be from my teacher/year 7 coach Mr.Cheeseman, and i have video evidence that are provided below:
Year 7 Refereeing from Josh Williams on Vimeo.
Year 7 Refereeing from Josh Williams on Vimeo.
Year 7 Refereeing from Josh Williams on Vimeo.
Year 7 Refereeing from Josh Williams on Vimeo.
With the clips of the refereeing session that i have provided, i can see that i have managed to control the game and attempted to leave out some of the mistakes that i had noticed throughout the game to attempt to maintain a constant flow. I found this session challenging because of the players being at such a young age and them shouting out the mistakes that i am calling but overall i feel that i did pretty well at coaching a game situation for my first time, and would like to see if i could officiate i game situation with an older more experienced group.
Sport 2 - Gymnastics
I have demonstrated my ability to officiate a grouped assessment of Gymnastics, which was during one of our lessons. We all took part in the Gymnastics assessment, we all has to complete 3 different vaults each and the rest of the class had to assess each other.
The evidence of the assessment can be proved by my earlier assessment objective 3, the evidence of officiation in this sport would be a witness statement that can be provided by our OCR Sport teacher Mr.Evens, and i have produced a score card of the other members of my group which is provided below:
Vault Score Card
The score card show above is apart of the assessment that we did, and these are the results i provided for each member of my class, the content of the card show that i assessed on the difficulty of the vault that they attempted, how well their technique was and their fight on and off of the box.
Sport 3 - Olympic Weightlifting
I have demonstrated my ability to officiate a grouped assessment of Olympic Weightlifting, which was during one of our lessons. We all took part in the Olympic Weightlifting assessment, we all has to complete 3 attempts of the "Snatch" which as a group we all attempted and assessed eachother.
The evidence of the assessment can be proved by my earlier assessment objective 3, the evidence of officiation in this sport would be a witness statement that can be provided by our OCR Sport teacher Mr.Evens, and i have produced a score card of the other members of my group.
AO 5
Evaluate your own performance and progress in developing the skills in:
- Rugby Union
- Gymnastics
- Olympic weightlifting
Sport 1 - Rugby Union
I have played rugby for about 10 years, i currently play for Swansea Uplands RFC, Olchfa School rugby team and currently train for Swansea District/ Ospreys. Over the last year of playing rugby I have seen my biggest improvement out of the years of playing, the improvements i have mainly seen are being stronger and fitter. I have seen an improvement in my ball carrying skills and tackling. although there are still a lot of areas that i need to improve on such as being a flanker i need to improve my speed agility and cardio vascular endurance. Over the off season of the summer holidays i need to work on my muscular and cardio endurance because i haven't had much training or game time after my knee dislocation.
Sport 2 - Gymnastics
I am not a very experienced gymnast i have not spent much time training or joining any clubs the only sessions i have had was in primary school doing basic floor skills and routines and entered one school competition, but finished after wards. And i have just learnt the vault after the past year, i feel that i have done pretty well for the short period of time that i have learnt. I feel that my explosive strength seemed to be an advantage after learning the "beat and push" seemed to be successful. i main fault that i can see from my videos are the landing so i can see that i need to work on my co-ordination and static and dynamic balance to maintain a successful landing to if i do carry on with my gymnastics to achieve a better standard due to pointing out my weak points, but as an overall i feel that i have had a huge improvement which shows that the training has been successful.
Sport 3 - Olympic Weightlifting
I have only this year started to learn the Olympic Weightlifting technique, i feel that through out the training it has been a success because i have notice before my OCR Sport lessons that the technique of my "Snatch" was incorrect but after learning the correct warm up and technique i feel that this can benefit me in later life due to weight training. i feel that the main concern that i had with my incorrect technique was i was not maintaining a straight back which is very serious and still sometimes i feel that i am not in the correct position. But overall i feel i have made a big improvement of the lift than i did before because i understand the lift now.
AO 6
Produce a plan to show how you will continue to progress in:
- Rugby Union
- Gymnastics
- Olympic weightlifting
Sport 1 - Rugby Union
My plan to improve my overall playing ability in rugby are improving my specific needs for my chosen position which as a flanker are:
Cardio Vascular Endurance
Speed
Agility
Muscular Endurance
Strength
to improve these components i need to make a programme and stick to it, but during the possess of moving form junior rugby to youth there will be a lot more intense training sessions and there will be crossfit coaches to work on cardio vascular endurance and muscular endurance which will come to a great benefit to my overall fitness. others thing that i will need to keep working on are passing, tackling and running with the ball just to improve on them and practise to become better. another thing that i will need to work on is srummerging and line-outs, as said before just to improve upon faults and get better.
Sport 2 - Gymnastics
My plan that i could be to keep up on working on my gymnastics, because if i just stop then it is wasted. i should keep practising in my own time and improve upon faults that i have. this would be good because not even will it help to have as another sport that i could do but it is a good way of keeping fit and it is good for flexibility, agility and explosive strength which could also be apart of the plan to improve my gymnastics and rugby.
Sport 3 - Olympic Weightlifting
My plan to improve on my Olympic Weightlifting would be to join a gym and learn and improve upon my Olympic lift' technique, which is vital to ensure that i can to correctly or it could result in injury. i can also practise the lift through rugby with the gym to build up strength. which once again would improve my lift and technique and also benefit by adding to my plan to improve my rugby and fitness
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