Speed Development and Sports

Imagery

PHE E-Portfolio

Candidate Code: ​gqv840

Year: ​2017-2018
 Task 1: Initial Observation and Analysis
My Topic And Why
My topic is to improve the ​speed and ​technical running action (sporting skills) of my client. I choose
this topic because I’m a runner and because I know the training that is required in order to increase the
speed and improve the technical performance of a client.

Building up speed is useful for any sport and running regularly helps maintain your physical health.
Running is also good for your mental health as it makes the brain release endorphins (chemicals) that
make you feel exhilarated and re-energized1. Running can change the way someone lives and lead a
person to make better, healthier choices.

By developing the speed of my client I am giving her the tools to improve her performance in not only
athletics but in other sports as well and I’m helping her become more healthy and balanced.

I will also be teaching my client ​sports imagery (psychological process). Imagery is defined as “an
experience that mimics real experience, and involves using a combination of different sensory modalities
in the absence of actual perception.” It is practiced by professional athletes and it is thought to be one of
the most useful tools for a sports psychologist.

Some of the training will involve:

● Reflecting on past performances and accomplishments
● Considering all possible scenarios (what if’s) and mentally rehearsing before a competition
● Dealing with pressure
● Downloading information from training
● Correcting mistakes with the 3 F's:
○ Fix it - How do I fix it?
○ Forget about it - Don’t dwell on your mistakes
○ Focus - Focus on improving

I want to teach my client sports imagery as it will help her:

● Get the most out of her training so she can build her strengths and eradicate her weaknesses
● Compete effectively by helping her stay focused and confident
● Speed up her progress
● Help stay motivated by setting goals and staying positive
● Reduces her anxiety and help her stay calm

I think sports imagery can positively impact not only the performance of a client in their respective sport
but their mental well-being as well which is why I will instruct my client to implement imagery at the end
of each training session and encourage her to practice it in her free time.

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This is known as the “runner’s high”
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Client Interview
What sports do you play and what have you accomplished in these sports?
I swim professionally and I’ve been to the national level games two times for swimming. I also play
basketball and run occasionally.

What do you think are your strengths?

I’m well balanced both physically and mentally. I’m in shape because I swim regularly and I know that I
shouldn’t overwork myself and so that sports doesn’t interfere with my academics. I’m also very
competitive.

What are your weaknesses?

I need to tone my body better and gain muscles. I’m pretty short and I don't weigh much so I would say
that my height and weight are a weakness. I also doubt myself and get overwhelmed easily which
distracts me a lot. I can also improve in basketball and at sprinting in short distance track events.

What is your experience in running?

I can run 400 and 800 meter events but I don’t train regularly.

Do you think you can improve in running? Why?

I can definitely improve in running, if I train regularly. I want to improve my speed so that I can
participate in a wide range of events and so I can improve in my current events.

Do you have any personal goals?

I want to improve my running action and increase my speed in short distance events. I also want to grow
taller and gain weight in the form of muscle but I’m pretty sure that won’t happen!

The Benchmark Test

I will be testing my client on two things, her ​speed and her ​running action because it will help me
understand how I can help her. To test her speed I will conduct and time a 50 meter sprint and a 100 meter
sprint benchmark test in order to understand her current speed and I will analyze her running action in the
video of her benchmark test so I can break down which elements she needs to improve. I will also identify
the strengths and weaknesses of her entire running action through the video of her benchmark test.

Client Analysis
From the client interview, the benchmark test I conducted and my knowledge of my client’s prior
experiences in sports, I have an idea of which areas she can improve in. Through the video analysis I
found that my client is physically fit and has good endurance due to her training in swimming and has
some prior experience running but she requires regular training in order to improve her speed and running
action. She also needs to learn how to start her race as it will help her compete in all track events. I also
noticed that she was nervous about attempting the running start and wasn’t very interested in training.
Below are the results and my evaluation of my client:

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 The Initial Benchmark Results

Event Timing (seconds)

50 meters 9.96

100 meters 17.56

Her Strengths Her Weaknesses

● Good stride length ● Doesn’t know the proper running start

● Good endurance ● Bad arm action
● Physically fit because of her swimming ● Inexperienced footwork
training ● Not motivated and nervous

With my analysis of the video and my client’s performance, I understood which areas I had to help my
client improve in and, in consultation with her, I developed the following physical and health goals:
● Improve her ​running action ​which can be developed working on the Running ABC’s.
● Teach her the correct​ running start ​by breaking it down, step by step.
● Increase her speed (reduce her timings by at least 1 or 2 seconds) through continuous, interval,
strength, and speed training.
● Motivate ​her to train by making her enjoy the lessons.
● Reduce her anxiety​ with sports imagery which will also help her improve faster and better.

The Connections
The topic is related to the global context, ​Orientation in Space and Time ​because the client will be able to
use the skills she acquires from developing her speed and learning imagery in any sport (space) and they
will also help her health over time.

Through training the client will explore the key concept, c​hange and the related concept, ​adaptation
because she will change the way she runs by adapting to the training and her speed and running action
will ​change​ for the better because she will adapt with the help of the workouts and the use of imagery.

The statement of inquiry (SOI), ​learning to overcome current obstacles is important for a healthy future,
will be explored as well as the client will learn to overcome the obstacles she faces (improving her
running action and speed). The knowledge she gains from training will also help her become healthier as
the techniques she will learn from training will make her run efficiently, teach her how to avoid injuries
and increase her confidence.

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SMART Goal
My goal is a SMART because it is:
S​pecific The goal is specific because it focuses on a physical goal which is developing the
speed and running action of the client for specific events (50 meters, 100 meters). It
also focuses specifically on how to make the client more confident and motivated to
train through sports imagery (health goal).

M​eaningful The goal is meaningful as the improvement in the speed of my client will help her in
most sports, develop her endurance, improve her running action and increase her
technical expertise. Practicing sports imagery is meaningful as it helps in improving
both the physical and mental well being of the client and helps the client learn faster
and improve further.

A​ttainable The goal is attainable as my client can achieve improve her speed and running action
with the help of imagery and the training sessions.

R​elevant The goal is relevant as it tackles the challenges my client faces right currently and
achieving it will help her in the future as it will minimize chances of injuries and
improve her mental health.

T​imely The goal is timely because client’s speed can be improved in 7 to 8 training sessions if
sports imagery is practiced regularly and correctly.

Bibliography
Singh, Maanvi. “The Runner's High.” NPR, NPR, 2 Apr. 2014,
www.npr.org/sections/health-shots/2014/04/02/297910425/run-when-youre-25-for-a-sharper-brain-when-youre-45​.
“Sport Imagery: Athletes' Most Powerful Mental Tool.” Psychology Today, Sussex Publishers,
www.psychologytoday.com/us/blog/the-power-prime/201211/sport-imagery-athletes-most-powerful-mental-tool​.
“The Importance of Imagery in Sport.” The UK's Leading Sports Psychology Website, 20 Apr. 2015,
believeperform.com/performance/the-importance-of-imagery-in-sport/.

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 Task 2: The Performance Development Plan
I will measure how the client’s speed has improved with the changes in her 50 meter and 100 meter
timings and by taking videos and pictures of my client’s running action and show them to her so she can
understand what she needs to change. I will also teach her sports imagery.

The Performance Development Plan

I will conduct 6 lessons that will improve my client’s performance in running and 2 theory lessons. I will
start with teaching her sports imagery (theory) and them move on to teaching her the proper running
action and start. In the next four lessons, I will focus on speed development where I will consistently
check and correct her running action. In the final theory lesson, I will teach my client the rules of the 100
meters event.

Each session will begin with warm up and end with a cool down. This is to make sure the client has a
minimal risk of injuries and won’t face issues such as muscle cramps.
Warm Up Cool Down

● Stretches ● Slow jog around the track

● 3 rounds around the 200 meter track ● Side skips
● Rotational Exercises ● Backwards Jog, Lunges and Skip
● Jumping Exercises ● Toe and heel walk
● Four 20 meter strides ● Arm rotation with forward lunges
● Running ABC’s ● Meditation with imagery

Session 1: Sports Imagery (Theory)

Date: ​1st February, 2018
Equipment Required: ​None
The Aim: ​To teach my client Imagery so it can be implemented at the end of each training session.
The Lesson: ​Sports imagery is a psychological process that involves reflecting and visualizing how you
can improve and perform better in your sport. I will use the PETTLEP Model (an acronym that talks
about the 7 elements required for successful imagery) below to train my client in imagery:
P​hysical Physical characteristics to be imagined (yourself in your competition-wear, etc).

E​nvironment The environment to me imagined (picture yourself on a running track).

T​ask Imagine task specific details (only realistic situations and opponents).

T​iming Imagine in either ‘real time’ (for performances in a race) or in ‘slow motion’ (for
technical improvement like running starts).

L​earning Adapt imagery to reflect improvement in performance and higher learning

E​motion Imagine emotions you would feel in real life situations (avoid negative emotions)

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 P​erspective Perspective can be in first person (through your own eyes) or in third person (like
watching yourself on video) depending on the situation being imagined.

I will ask my client to visualize her past performances, correct her

mistakes, teach her how to deal with pressure, mentally rehearse
before a competition, and download information from training
with this model. I will make sure she:
● Visualises situations vividly and with details
● Incorporates all five senses (sight, touch, hearing, sent,
and taste) into her visualizations
● Focuses on positive things when she uses imagery
● Uses imagery at the end of each training session

I will measure her anxiety and motivation level at the end of each
session so that I can track how sports imagery is helping her
improve. I will also take comments from the client at the end of
each lesson so I can learn how I can improve as a
n ​(My Client Practicing Sports Imagery) ​coach.

Session 2: Running ABC’s

Date: ​1st February, 2018
Equipment Required: ​None
The Lesson: ​The Running ABC’s (​a​gility, ​ba​ lance and ​c​ore) are drills that help improve running action if
implemented properly and practiced regularly.
The Aim: ​The aim of the lesson is to improve the way the client runs.
The Drills (each repeated three times):
● Arm Action - The client will stand in one place and move her arms in the correct action which
will help her run with ease and unlock her true speed potential
● On-spot, walking and regular high knee - The client will perform all three drills over a distance of
20 meters as it will help her footwork
● Front Kick - The client will keep her back straight and kick her legs forward and “snap” her
ankles onto the ground quickly across 20 metres as it will improve her speed
● Rhythmic Bounding - The client will drag her feet over the ground in a skipping motion while
“snapping” her ankles across 20 meters. It is useful for long distance athletes
● Galloping - The client will jump into the air with one knee raised to hip level and the alternate
arm raised over her head. She will then switch sides and repeat across 20 meters.
● A Skip - The client will move forward in a skipping motion using the correct arm action while
raising her knees to hip level across 20 meters as it will help her action
● B Skip - The client will move forward in a skipping motion and the correct arm action while
raising her knee over the hip level across 20 meters as it will help her action
● Ankling - The client will move her ankles up and down over 20 meters to help her footwork
● Shuffle and Sprint - The client will shuffle rapidly for 5-7 meters then sprint for 15 meters

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Client Comments: ​I found the lesson a little challenging as it was very technical and out of my comfort
zone. I learned that I have a lot of room for improvement but now that I know what I have to work on, I
feel more confident about my future training.
Coach Comments: ​The client had a lot of trouble with “snapping” her ankles while doing the drills but
will improve with practice. I also focused on improving her arm action as it was very weak. The client put
in significant effort but will only improve with practice so I’ll include the running ABC’s at the start of
each session.
Anxiety Rating of the Client: ​1 2 3 4 5 6 7 ​8​ 9 10
Motivation Level of the Client:​ 1 2 ​3​ 4 5 6 7 8 9 10

Session 3: Running Starts

Date: ​5th February, 2018
Equipment required: ​Whistle
The Lesson: The way you start your race could be the make or break of your run. My lesson will cover
every element of starting a race so that my client can have an effective and successful race.
The Aim: ​The aim of the lesson is to improve the way the client starts her race.
The Drills:
“On your Mark” “Get Set” “Go!”

● Wrists turned outwards
● All fingers but the
thumb together.
● Arms straight and
perpendicular to the
shoulders.
● One knee on the ground
in line with the other
foot
● Head tucked in
● All weight placed on the
hands
● Back straight
● Transition to the second
position by simply
raising the hip to the
back level.
● Arm position remains
the same
● Body weight moved to
hands
● Calf muscle clenched
(for a better reaction)
● Take-off with the back
bent at a 45​o ​angle that
becomes straight over
the first 10 meters
● The knee must push
forward
● Strong arm action
● Hip moves forward as
the take off occurs
● Stride length begins as
small quick steps and
gradually progresses
into longer strides.

(Images of my client in the

positions)

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 The Entire Action

Client Comments: ​The lesson was very challenging for me as I had to get out of my comfort zone and
try and grasp new techniques. It was daunting at first but when my coach explained each detail of running
starts and showed me exactly how to do them I became more comfortable with them.
Coach Comments: ​The client had a lot to improve in this lesson. She did a good job of implementing
what was taught and was able to improve though she still needs practice. I observed that she would try
and imitate the start of a race in swimming (since she is a swimmer) so I had to correct that. I think the
client was nervous about the lesson since it was more technical than the previous one but I she was
comfortable with them after I demonstrated and explained them to her.
Anxiety Rating of the Client:​ 1 2 3 4 5 6 7 8 ​9 ​10
Motivation Level of the Client:​ 1 2 3 ​4 ​5 6 7 8 9 10

Session 4: Interval Training (Speed)

Date: ​8th February, 2018
Equipment Required: Whistle
The Lesson: ​Interval training is defined as physical activity or training that consists of periods that
alternate from high to low intensity. The periods of low intensity allow the body to perform better during
the periods of high intensity as they act as rest periods. There are many exercises that can be conducted
through interval training that accomplish the same thing; improvement in a short period of time. I will be
using one of the many interval training exercises for my lesson where sprinting is the period of high
intensity so that the speed of the client will improve.
The Aim: ​The aim of the lesson is to improve the speed of the client through interval training.
The Drills:
● The client will do ​standing long jumps​ for 20 meters and then ​sprint​ for 10 meters immediately
after. This will be repeated five times.
● The client will do ​frog jumps ​for 20 meters and then ​sprint​ for 10 meters immediately after. This
will be repeated five times.
● The client will ​duck walk ​for 20 meters and then ​sprint​ for 10 meters immediately after. This
will be repeated five times.
● This will be done continuously with ​no breaks ​between each set.

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Client Comments: ​This lesson was easier than the others because it was less technical. However, I was
exhausted at the end of it!
Coach Comments: ​The client performed well and only tired when she was doing duck walk and needed
to be encouraged to sprint properly. Her exhaustion is normal so she is making progress.
Anxiety Rating of the Client:​ 1 2 3 4 5 ​6​ 7 8 9 10
Motivation Level of the Client:​ 1 2 3 4​ ​5​ 6 ​7 8 9 10

Midpoint Analysis ​ ​11th February, 2018

At this point my client knows:
● And practices sports imagery
● The right running action (through running ABC’s) and practices it at the end of each session
● How to start her race
She has also started speed training. Now that I have completed the more technical lessons I think my
client’s anxiety level will go down and her motivation will increase as we will be doing speed and
strength training which are both fun and challenging. She also seems to be more comfortable with training
and with my coaching so that has also helped in reducing her anxiety level. I have modified the plan by
adding Running ABC’s and Sports Imagery at the start and at the end of each session respectively as it
will help the client improve and increase her confidence.

Lesson 5: Fartlek Training

Date: ​15th February, 2018
Equipment Required: ​Whistle and Stopwatch
The Lesson: ​The workout combines interval and continuous training and helps improve both speed and
endurance. It is defined as “periods of fast running intermixed with periods of slower running.” This is a
strenuous workout that challenges the mind and body of a client.
The Aim: ​To improve the speed of the client.
The Drills: ​The workout basically involves varying your pace throughout a run. You integrate intense
sprints in your run and alternate them with periods of rest. My client will start the workout by ​walking for
35 seconds and at the command of a whistle she will ​jog for 45 seconds and then at the next whistle, she
will ​sprint for 25 seconds. This will be repeated over the course of 20 - 25 minutes around the 200 meter
track.

Client Comments: ​I liked this lesson because it was interesting as well as challenging. I think I did well
in it and I hope we do this again if we have time.
Coach Comments: ​The client seemed to enjoy the lesson and I think she is becoming more comfortable
with training for athletics and her motivation to train is definitely higher.
Anxiety Rating of the Client:​ 1 2 3 4 ​5​ 6 7 8 9 10
Motivation Level of the Client:​ 1 2 3 4 5 6 7 ​8​ 9 10

Lesson 6: Pyramid (Chipping) Training

Date: ​13th February, 2018
Equipment Required: ​Cones, Whistle and Stopwatch

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The Lesson: ​The lesson follows the structure of a pyramid. There are 5 sprints that the client will have to
run and she will run them from the longest sprint to the shortest sprint. She will also have to give her best
timing for each sprint and will have a 1 minute break between each sprint. This is beneficial as the client
will have to push herself to do better when she is tired which will make her perform better when she has
enough rest.
The Aim: ​To increase the speed of the client.
The Drills: ​The client sprint in the order listed below with rest periods between each sprint.
● 200 meter sprint (1 minute rest)
● 100 meter sprint (1 minute rest)
● 50 meter sprint (1 minute rest)
● 40 meter sprint (1 minute rest)
● 30 meter sprint (1 minute rest)

Client Comments: ​The lesson was tiring but rewarding. I felt better after meditating and using imagery
after the session.
Coach Comments: ​The client was able to perform well but became tired after her 50 meter sprint. She
was able to complete training but needed a longer recovery period for the next two sprints.
Anxiety Rating of the Client:​ 1 2 3 ​4​ 5 6 7 8 9 10
Motivation Level of the Client:​ 1 2 3 4 5 6 ​7​ 8 9 10

Lesson 7: Sprint Training

Date: ​20th February, 2018
Equipment Required: ​Stopwatch
The Lesson: ​The lesson involves the client sprinting around the 200 meter track 7 to 8 times. She will
have to sprint at her full speed at each time. It will help develop her speed as she will have to compete
with her own timing each lap.
The Aim: ​The aim is to improve the speed and strength of the client.
The Drills:
The lesson will go like this: ​sprint ​⟶ ​rest ​⟶ sprint ​⟶ rest ​(x4). Each sprint will be timed and the client
will have to aim to beat her previous time with only a 60 seconds of rest.

Client Comments: ​This was a challenging lesson but it was also a lot of fun! I was thrilled when I was
able to beat by timings and I became more and more determined to beat my timings as training went on.
This was one of my favorite lessons by far!
Coach Comments: ​The client did very well in this lesson and was determined throughout it. She was
very enthusiastic and was able to challenge herself well.
Anxiety Rating of the Client:​ 1 ​2 ​3 4 5 6 7 8 9 10
Motivation Level of the Client:​ 1 2 3 4 5 6 7 8 ​9​ 10

Session 8: The Rules (Theory)

Date: ​26th February, 2018
Equipment Required: ​Stopwatch
The Aim: ​To teach the client the rules of the 100 meter event

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The Lesson: ​The International Association of Athletics Federations (IAAF) govern the rules for the 100
meter event. Below are the key points one must remember when taking part in this event:
Start False Start
● In the running start position ● When you start before the gun goes off
● Fingertips behind the starting line ● If detected you will be disqualified
● In international race, starting blocks are ● In international races, false start detectors
used (may have false start detectors) measure if someone starts less than 0.12
● Start only after the gun goes off seconds after the gun.

Lanes
● Stay in your assigned lane.
● Crossing into another runner’s lane and/or
obstructing their path leads to
disqualification.
● Stepping on the white lines is considered
to be leaving your lane.
● The referee can order the race to be run
again if this occurs.
Finish
● IAAF states that the runner has finished
the race when the trunk of his or her body
has crossed the finish line.
● In youth/amateur races the winner is
decided by the referee at the finish line.
● In international races, technology is used
to record the timings up to 0.1 seconds.

The Final Benchmark

The client had her final benchmark test after her training to check if she improved and she did as her
timings reduced as shown in the table below. I also used the graph below to illustrate how sports imagery
helped reduce the client’s anxiety level and increase her motivation.
Event Previous Timing Final Performance

50 meters 9.96 8.24 Improved

100 meters 17.56 15.32 Improved

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I also compared her previous running arm action to the arm action she has now, after her training. I used
running ABC’s to help her improve her action so she could fully develop her speed. Now she run’s with
the proper running action which involves her arms moving parallel to her chest, pumping her elbows back
and making sure her fists don’t go past her chin when her arms move forward. The table below shows her
arm action before training and her improved arm action after training.
Improvement in Arm Action

Before After

So we can see that the client met her physical goals of improving her speed and her running action and
her health goals of increasing her motivation to train and reducing her anxiety.

Bibliography
“How to Use Starting Blocks.” WikiHow, WikiHow, 23 Mar. 2017, ​www.wikihow.com/Use-Starting-Blocks​.
“Sport Imagery Training.” Association for Applied Sport Psychology: Sport Imagery Training,
www.appliedsportpsych.org/resources/resources-for-athletes/sport-imagery-training/​.
“Sports Psychology – Imagery in Sport.” UK's Leading Sports Psychology Website, 30 Mar. 2015,
believeperform.com/performance/imagery-in-sport-elite-athlete-examples-and-the-pettlep-model/.
“Perfect 100: How to Run Olympics' Fastest Event the Right Way.” ESPN, ESPN Internet Ventures,
www.espn.com/espn/feature/story/_/id/17277615/perfect-100-meters-how-run-olympics-fastest-event-right-way.
Callaway, Chris. “100-Meter Dash Rules.” LIVESTRONG.COM, Leaf Group, 11 Sept. 2017,
www.livestrong.com/article/1010387-100meter-dash-rules/​.
Flaherty, Stewart. “What Are the Rules for the 100M Sprint?” LIVESTRONG.COM, Leaf Group, 11 Sept. 2017,
www.livestrong.com/article/132087-what-rules-100m-sprint/​.

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 Task 4: Reflection and Evaluation
Analysis and Evaluation of My Performance
I worked with my coach to improve my swimming stroke and timing for 25 meters Freestyle and 25
meters Breaststroke. I was a little nervous to take the initial benchmark test because though I knew how to
swim I hadn’t swum in four years before the e-portfolio. I was surprised that I didn’t do too bad on my
benchmark test. My coach was very enthusiastic, encouraging and told me that I would definitely improve
with training and that my confidence in the water would also improve.

Throughout training I learned:

● Flutter, breaststroke and dolphin ​kicks​ and when and how to use them
● The proper ​arm action ​for both freestyle and breaststroke
● How to start a race by ​diving​ into the water
● How to ​finish​ the race (in order to increase timing) and as per the rules of a competition
● To regulate my ​breathing​ using the nose and mouth to exhale but only the mouth to inhale.
● To ​combine​ everything I learned to improve my overall speed in a race.

I was able to pick up most of what I had to learn in training easily but I had a very hard time learning how
to dive which I didn’t know how to do before the e-portfolio. I was scared to learn how to dive and still
struggle with it though I’m more confident diving now. I think my coach overestimated how fast I’d pick
up diving and we both realised that we had to spend more time on it. It was definitely the biggest
challenge for me but I’m sure if I continue practicing diving I’ll improve more. I also took some time to
improve my breaststroke kicks but I was able to overcome that difficulty after a few sessions.

To see if the training had helped me improve we conducted a final benchmark test. I improved my timing
in both freestyle and breaststroke as seen below. I think I could have dived better in the final performance
but otherwise, I improved my stroke for both freestyle and breaststroke a lot and I got better at breathing
while doing each stroke. I met my personal goals and I’ve gained an in depth understanding of the
technical side of swimming.

Event Previous Timing (Seconds) Final Performance (Seconds)

Freestyle 28.2 26.2 Improved ​by ​2 ​seconds

Breaststroke 48.6 43.1 Improved ​by ​5.5 ​seconds

I’m really happy that I improved and I’m more confident and motivated to keep swimming now. I believe
that I benefited from the relationship I had with my coach as I learned new things, competed with myself
and explored unfamiliar situations which I wouldn’t have normally done. I have gained from the
interaction because I met my physical and health goals (improving my swimming and my confidence) and
I also developed essential interpersonal skills after working with my coach.

Development of Interpersonal Skills (as a Client)

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I developed interpersonal skills with my coach so I that could create a strong, healthy coach-client
relationship. Some strategies I developed to do so were:
● Being an ​active listener ​by paying attention and listening patiently when she taught me new
concepts.
● Actively participating ​in the lessons by asking questions and implementing the suggestions I
received
● Treating my coach with ​respect
● Showing an interest in what she taught me by ​inquiring ​and ​collaborating ​with her.
● Constantly interacting ​with my coach and ​developing a good rapport with her using my
communication and social skills
● Communicating with my coach effectively by telling her when I didn’t grasp a certain concept
so that she could explain it to me in a way that I’d understand it.

These interpersonal skills and strategies helped us work better together. With the feedback I gave her and
through our collaboration, we were able to adapt the performance development plan and make it more
effective.

Analysis and Evaluation of the Coaching Plan

My client was able to beat the benchmark I set for her and was able to reach her personal goals of
improving her running action and timings. The plan I used to develop her performance worked well and
each of my lessons helped her improve a specific skill which was developed in order to meet the goal.
Lesson Skill Developed And How They Helped Achieve The Goal

It helped reduce my client’s anxiety, helped her deal with pressure and stay
Sports Imagery positive, and increased her motivation to train. It made her improve faster and
better as she had to reflect on what she learned and her strengths and
weaknesses with the help of visualization.

The drills helped her improve her running action and since they were
Running ABC’s practiced at the end of each session it ensured that she practiced them
regularly and correctly.

Knowing how properly to start her race helped my client reduce her timings
Running Starts and give her a technical edge as she needs to use the proper running start in a
competition.

Interval Training It helped develop the speed of my client.

Fartlek Training It helped improve the speed and endurance of my client.

Chipping It helped develop the speed and agility of my client.

Sprint Training It helped develop the speed of my client.

Knowing the rules of the 100 meter sprint are important and will help my

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 The Rules client in a competitive environment and reduce the chances of her being
disqualified.

Some of the ​successes​ I achieved and the ​challenges​ I faced during the coaching process were:
Successes Challenges

● Improving my client’s speed and running ● My client wasn’t very motivated

action
● Motivating my client to train and making
her interested in athletics
● Making my client practice sports imagery
and reducing her anxiety level
● Organizing my training plan and creating
interesting lessons
● She found the theory lessons daunting
● My client was absent from school for a
week so that put me behind schedule.
● There were large gaps between each
lessons so my client had to practice sports
imagery so she could reinforce what she
had learned.

Though I was successful in improving the timings and running action of my client I would have liked to
have more time so I could have conducted each lesson more than once. This would have helped my client
improve further and ensure that she understood the lessons thoroughly. If I had the opportunity to work
with a client again I would use the interpersonal skills I gained from working with my client and I would
definitely try and repeat each lesson a few times so that the client can practice more and improve further.

Development of Interpersonal Skills (as a Coach)

To create a successful relationship between my client and I, I used the strategies below to develop the
following interpersonal skills with my client:
● Collaboration​ and social skills as we had to work together to help her improve
● Communication​ so that we were always on the same page and to work together effectively
● Giving ​constructive criticism and being ​patient with the client so she’d be encouraged to learn
and improve
● Developing a good rapport ​with my client and making her more comfortable and confident by
inspiring trust ​and using ​positive reinforcement​ to improve her performance
● Instructing​, ​motivating ​and being ​patient ​with my client to encourage her
● Conducting interesting ​and ​fun lessons ​so the client could enjoy training and feel at ease
● Listening ​to my client with ​respect ​and being ​sensitive​ to her needs and ability

I gave my client constant feedback so that she could improve. I was realistic and honest so that she could
trust me and I cared for her well being and showed her empathy. We had constant interaction and
communication in all the sessions so that we could collaborate and modify the plan as and when required
so that it could be as effective as possible and help achieve our goal.

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