Goal:

My goal is to be able to do one proper spike in volleyball throughout the unit. By the
end of the unit, I aim to be able to do a good spike. This goal is specific, measurable,
achievable, relevant, and time-bound.

Why is it specific?
- It is specific because I am trying to be able to do one type of skill in volleyball.
The skill I am trying to achieve is to be able to do one proper spike. If this was
not a specific goal to achieve, I would of been explaining my goal in a broader
manner. In example, a non-specific goal would of been “to improve my skills in
volleyball,”
Why is it measurable?
- This is a measurable goal because I am able to record my progress
throughout this unit. There are various ways I am able to record my progress.
In example, I can record my progress mentally. In the beginning I can
understand my struggles and see if they become easier to overcome
throughout the unit. The next way is by doing a baseline assessment and
doing a final assessment. I can first try a spike, and after my effort and work, I
will try to do a spike again and understand if I developed or not.
Why is it achievable?
- It is an achievable goal because I understand how far I can push myself to
reach a goal. I believe, if I push myself hard enough and put effort into this
goal, I would be able to make a proper spike in volleyball. Additionally, I believe
that this is not a very easy goal to achieve because being able to spike is a
very good skill which takes a lot of practice.
Why is it relevant?
- This is a relevant goal because it is related to out current unit in Physical
Health and Education. Our rubric for criterion A states that in order to get a 7-8
the student “describes physical and health education factual, procedural and
conceptual knowledge” My goal clearly relates to the unit and is a relevant
goal.
Why is it time-bound?
- Being able to do a spike requires a minimum of 2 weeks of practice, which I
have. So I believe that I am able to learn how to do a proper spike within these
2 weeks and a half. If this was not a time-bound goal, I would of said that I
could be able to do a spike within 1 week, or 4 months (these are just
examples), which is clearly not relevant.
Workouts:

1 Strength Training. I am going to focus on

compound exercises such as squats, and
lunges to build lower body strength.
Additionally, I will include upper body exercises
like push to improve arm and shoulder power.
If applicable, I will try to use weights in order
to do bench presses, however, I believe that it
is very unlikely that this would happen.

20 Squats, 2 sets
Lunges for warm-up, forwards and back in the
gym.

2 Agility. I will try to perform ladder drills, cone

drills, to improve my footwork. Furthermore, I
will count the activities we do in our class
such as basketball, football, and capture the
flag as agility because it helps me practise my
ability to move quickly and easily.

Ladder drills 5 times, 2 sets.

If not applicable, capture the flag, football, and
basketball, are great ways to improve my
agility.

3 Core Strengthening. Also, I am going to

engage in exercises like planks, Russian
twists, and leg raises to strengthen the core
for better stability and balance during a spike.
This is an optional thing because I believe that
I am pretty stable and have decent balance in
order to perform a spike. I will only do this if I
mastered and completed the other workouts
multiple times.
 Plank 30-45 seconds, 2 sets. 3 if there is time

4 Drills. This one is the most important. I am

going to practise spiking technique and focus
on proper arm swing, approach, and timing. If
possible, I am also going to work on different
types of sets to adapt to various game
situations. Then incorporate drills that https://www.youtube.co
simulate game scenarios to improve m/watch?v=U2q7J6Pw
WP4
decision-making and reaction time.

Drills on a wall or with a partner.

- Bumping, setting, and serving.

5 Record. I will ask my teacher for support and

based on his feedback, I will see which
workouts and sections I need to focus on
more.To be more specific, I will look for areas
of improvement in form, timing, and
positioning.

I will track my progress weekly by working on my drills every Mondays and

Tuesdays, then working on my strength training, lower body, every Wednesdays in the
martial arts room. During the times we are able to put the net up, I will try to practise
the full spike with the help of my classmates and teachers. They will throw the ball
and I will attempt to spike. In return, I will also try to help my classmates with the
goal.
By following this plan, I am confident that I will achieve my goal of improving my
spikes.
Tracking Goal
November 22, 2023:
Today we played volleyball yesterday and I asked a friend of mine to throw the ball in
order for me to spike, however, I was not able to get it across the net. This was after
the warm-up, however, I did not start doing any drills yet. Once I incorporate my drills
into my daily life, I believe that I will develop my skills.
Today, I incorporated the core strengthening exercises such as planks, in order to
prepare my abdominal muscles and strengthen my core for better stability. I did 2
sets, each ranged between 30 to 45 seconds. Next, I did 20 squats on the balance
board. This improved my balance and strength at once. Additionally, we played
capture the flag in this class, so I was able to practise my agility skills.

November 27, 2023:

During this class, we did a warm-up, and me and my acquaintance, Sofia, practised
volleyball drills in order to improve our goal. The drills we practised were, setting,
and bumping. We first attempted to stick to setting, and it worked, then we did only
bumping, then lastly, we did a range of bumping and spiking for our goal. This goes
into number 4, my drill workouts, and I believe that they will be able to help me
improve my hand-eye coordination in order to spike. During the warm-up, I did
approximately 3 laps around the gym, which I will consider to be part of strength
training. Furthermore, I did dynamic stretches such as lunges, which will also be part
of strength training. I did not do any core strengthening exercises this class.

November 29, 2023:

This class, consisted of me doing 3 different activities. First, the warm-up, then
playing capture the flag, and then practising volleyball skills. During the warm-up we
increased our heart rate by running around the martial arts class, we did dynamic
stretches, which as mentioned before, I will consider as strength training since we
did lateral lunges, and explosive squats. Now that my heart rate increased, we were
split into teams and started playing capture the flag. This was a great activity that
helped me practise my agility skills, and foot work skills. By dodging my opponents, I
was able to make quick and efficient movements in response to change, which I
believe I am able to implement into the spiking technique. Lastly, we lowered our
pulses and heart rate by doing workouts that did not require and cardiovascular
endurance, in example, planks, squats, and static stretches. The planks and squats
are a great way to improve my overall strength.

December 5 2023:
Today is the last day before I have to submit this document. This class, we did
warm-ups, same as the previous classes, so I do not think I have to repeat what I
said, however, the class played volleyball today. During this game, I used all the skills
that I know in order to make great passes to my teammates and opponents. I believe
that all the drills and workouts improved my hand eye coordination, and my sets,
bumps, and even upper-hand serves. It is great that I improved my upper-hand serve
because spiking has a very similar technique to an upper-hand serve. Furthermore, I
asked my acquaintance, Eva, to throw the ball, so I can spike, and it worked. Although
it was not a fast and precise hit, I managed to spike a ball over a volleyball net.

Reflection:

1- What was your goal?

- Throughout the course, I want to be able to do one proper volleyball spike. My

goal is to be able to perform a decent spike by the end of the unit.

2- How did the exercises that you chose to relate to your goal?

- First, strength training. Exercises like squats and lunges target several
muscular groups simultaneously. They concentrate on the muscles that are
necessary for volleyball's explosive motions, namely the quadriceps,
hamstrings, glutes, and lower back. Another weight-bearing exercise that
enhances bone density and general strength is the squat.
- Second, agility. Volleyball demands quick direction changes and powerful
leaps. Volleyball players value their ability to jump high because it's necessary
for both spiking the ball and blocking opponents' spikes. Therefore, improving
your overall jump for the ball is possible by engaging in agility workouts like
ladder drills or capture the flag games.
- Third, core strengthening. Core-strengthening exercises improve a person's
ability for explosive power and rapid strength. Strong core muscles enable
faster and easier muscle contractions for activities like striking, lifting
weights, carrying loads, and moving the body in space. This then benefits me
in various ways when I am spiking.
- Fourth, drills. Take turns setting and hitting the ball while playing in pairs with
another player. The setter must precisely judge when to end their set in order
for the hitter to make contact with the ball at the top of their jump. I can better
understand when to hit a ball by using this technique, which is known as a
setting drill. Knowing when to hit the ball is something I can apply to my spike
by using this understanding.
3- What were your biggest struggles during the design and planing process?

- My biggest challenge was actually practising the spike. Although I had all of
these drills that I was able to incorporate to eventually be able to spike, I
believe that it would of took me less time to manage to get a spike if we
played volleyball every class. Or if we had a net, at least. I am proud of myself,
but as I mentioned, by having a net, I am able to practise a spike and probably
get a more efficient, fast, and powerful spike than the one I managed to hit on
the 5th of December 2023. This was during the design process. For the
planning process, I it took me quite some effort to research and try to
understand why core strength, agility, and strength training all help me spike. I
remember I did around 2 hours of research in order to get the answers.

4- Do you think your workout was a good one?

- I believe that I had a very SMART - goal based workout plan. I had a Specific,
Measurable, Achievable, Relevant, and Time-bound goal. So I tried to fit my
workout plan into all of these categories. For instance, for strength training, I
know that bench presses, dumbbell chest presses, and more are more
efficient in improving my upper body strength than push ups, however, I know
that bench presses are not Achievable in school grounds, so I stuck to
something that is less challenging, but still suitable and relevant. Overall, I
believe that I had a great workout plan.

5- How did you do and did you use your time in the lesson wisely to try the training
and reflect on what went well and even better if? (effort, commitment, gains, etc.)

- In my opinion, I believe that I did use my time in my lesson normally, but I am

also sure that there are times I could of been better. In total, I was very
committed to my goal, I would do the drills, workouts, and would advocate for
myself by asking my teacher for help. This helped me get to where I am now.
On the other hand, I do not think my mentality was the very best. I would get
distracted easily, and talk to my friends when I should be putting more effort
in the warm-ups and workouts. Additionally, I sometimes felt like I was unable
to complete this goal due to not having a net in the gym most of the times.
Despite that, I still continued putting efforts into my work, used my teachers
advice, and managed to spike.

6- What would you change if you did this again?

- This time, I would try to find a more relevant goal. If I did this again, I would try
to improve a football, or basketball related skill because the resources that are
needed in order to succeed in a goal related to football or basketball are
easier to obtain than a SMART - goal related volleyball.