PLANNING, ASSESING,

ANALYSING AND
IMPROVING
PERFORMANCE

PART ONE PART TWO

PART THREE
BALL SPORTS GYMNASTICS
ATHLETICS
(SOCCER)

NAME: JUNIOR KAGISO KEWAGAMANG

CANDIDATE NUMBER: 01o3
CENTER: 0176
YEAR: 2025

PART ONE (SOCCER)

INTRODUCTION

Football is generally considered to be world’s most popular team sport .It is

almost played in every country ;its success is that it can be played by boys ,girls
,men and women .In football ,one has to learn about the nature of football
including rules, skills, tactics, players responsibilities and playing positions.
Eleven players make a football team .You start the game at the midfield with a

Free kick called a kick off with each team on its own half of the field. The aim of
this game is to score more goals than the opposing team and to make sure that
the opposing team does not score. The game is continuous with no time outs
allowed .The time is only stopped for an injury ,temporary suspension of play
by the official and the end of the first half or after a score .The game is played
in halves of forty five minutes each. Ninety minutes long.

MEASUMENTS OF A FOOTBALL PITCH

PLAYING POSITIONS

Each team has 11players playing on the pitch at a time .Only 4 substitutes’ can
be used during a football game .Once a player has been substituted , he or
she cannot return .There are 18 positions that these 11 players can be assigned
depending on the strategic formation of the team. These are listed below
together with their main responsibilities.

1. CENTRE FORWARD (CF)-The main task of the centre forward is to score

goals. (NEYMAR JUNIOR –ONE OF THE MOST TALENTED CENTRE FORWARD
PLAYERS)

2. DEEP LYING FORWARD (SS)-Players in these positions need to be players

who can shoot at the goal post accurately and consistently. The primary role of
the player in this position is to score goals.

3. WINGERS (RW-LW)-Wingers are both on the right and left hand side of the
field. Their role is similar to the wing backs but players in this position take
more offensive role. These players need to posses good dribbling skills and
accurate passing skills for scoring goals.

4. ATTACKING MIDFIELDERS (AM)-Attacking midfielders are often referred to

as playmakers and are usually the most talented players on the team based on
the ball skills, shooting ability, accurate passing and control of the ball.
(RONALDIHO – ONE OF THE MOST SKILLED ATTACKING MIDFIELDER)
5. SIDE MID FIELDER (RM-LM)-Attacking midfielders are on the both the left
and right of the field .The main role of this position is to provide a flank attack
and defence for the team. (RONALDO AND MESSI ARE THE MOST SKILLED
SIDE MID FILDERS)

6. CENTAL MIDFIELDER (CM)-Central midfielders are assigned responsibilities

that are both offensive and defensive. Offensively based, the CM feed the ball
to the forward while defensively try to stop the ball within the middle of field.

7. DEFENSIVE MIDFILDER (DM)-In this position, players try defending against

the advancing forward from the other team, usually the wing players of the
other the other team.

8. SWEPPER (SW)-The main task of the sweeper is to clear the ball if ball had
progressed to pass the other defender.

9. GOAL KEEPER (GW)-As the last line of the defence, the main task of the goal
keeper is to catch or clear the ball to prevent the opposing team from scoring.
(E.g. Martinez is the one of the most talented goal keeper at Argentina).
BASIC RULES OF FOOTBALL

THE DURATION OF A MATCH

Official foot ball games consists of two halves of 45 minutes each, separated 15
minutes break. The referee is allowed to add a few minutes to the play at the
end of play for each half when necessary. This is commonly called injury or
added time. The referee usually adds time to compensate for time taken to
help the injured players on the pitch. Some games require that there must be a
winner and a loser. Therefore, if goals are tied at the end of the regular time,
then two teams are given extra time mini halves of 15 minutes. If the match is
tied at the end of the extra time a penalty shootout is used to determine the
winner.

THE REFEREE AND THE REFEREE ASSISTANTS

These are the officials of the game and their role is to enforce the rules of the
game. Players should not argue against a referee decision. The referee
assistants check and alerts the referee by raising a flag if the ball has gone out
of play, a player is offside or an incident has occurred between players which
the referee did not see.

OUT OF PLAY BALL

Throw in: Once a player kicks the ball and crosses the boundary line anywhere
along the length of the pitch is considered to be out of play nd a throw in is
awarded to another team.
The goal kick: If an attacking team player is the last to touch the ball that goes
outside the pitch across the by- line the defending team is awarded a goal kick
which has to be taken from the edge of the inner box. When the goal kick is
taken, it must pass the penalty box or it has to be retaken.

The corner kick: If a defending team player is the last to touch the ball that
goes outside the pitch across the by -line, the opposing team is awarded a
corner kick. The corner kick is taken from the corner formed by the side line
and the by-line.

FOULS AND MISCONDUCTS

Players are not allowed to push, pull, kick or handle the ball with a hand or
hands during play. This is called a foul and a foul is awarded to the opposing
team as a free kick. If a foul is committed in a penalty area then the attacking
team is awarded a penalty. Only goalkeepers are allowed to hold the ball only
within the penalty area. If they handle it outside the penalty area , it is foul .

YELLOW AND RED CARDS

Depending on the nature of the offence, the referee can show a player yellow
or red card. A yellow card is a warning to the player to prevent him from
offending again. Player is shown a red card if he or she has already been shown
a yellow card for his or her earlier offence. A new player cannot replace a
player who has been sent off.

ONSIDE AND OFFSIDE

For an attacking player to be onside, he or she must have team players

between him or her and the goal at the ball is kicked forward by his or he team
mate.

SENDING AND RECEIVING SKILLS IN FOOTBALL

Football players should be able to send and receive the ball using the head,
chest and foot
.

USING THE FEET

Players require sending and receiving the ball using the instep, the outside foot
and the inside foot.

THE INSTEP

This requires the player to control the ball using the top part of the foot. The
player stands with the non kicking foot on the ground and swing the kicking
foot through to kick the ball using the top foot.

THE INSIDE FOOT KICK

This is when the player kicks the ball with the inside part of the foot.It involves
the player turning his kicking foot such a way that the toes point away from
the non-kicking foot. The player then strikes the ball with the flat side of the
foot.

THE OUTSIDE FOOT KICK

In order to perform the outside out kick, the player should turn his kicking foot
such a way that the toes point towards the non- kicking foot when striking the
ball.
PART 2

(GYMNASTICS)

INTRODUCTION

What is gymnastics?

Gymnastics is a sport or physical activity which combines travelling, balancing

and coordination skills to perform a sequence of movements on the floor or
using equipments such as a beam or bar.

All gymnastic exercises carry a risk or injury. It is therefore recommended that

activities can be performed only under supervision by a physical education
teacher.

Safety procedures in gymnastics

Gymnastic skills, though grateful have potential of causing injury. It is

important that to reduce the risk of injury by following all safety rules and
procedures.

Below is a list of common rules and procedures that need to be followed.

Safety skills

Learn and know how to break your fall and land safely before performing any
gymnastic activity. Know how use personal and general space properly.
Before a performance

Always stretch and do warm up exercises before performing any gymnastic

activity. Always stretch and do cool down exercises after performing gymnastic
activities. Ensure that all apparatus are in good condition before using them.
Use the equipments only for the designated purpose. Always perform floor
exercises on the mat.

During a performance

Never perform gymnastic alone, especially when using apparatus Before

performing a skill, make sure that you have the strength to perform it. Start
with a simple skill before going to the complicated skills. For instance, perform
the cart wheel on the floor before performing it using a vault. If you sustain an
injury, stop immediately and get help. During jumps or upon landing ensure
that you bend your knees. Do not be afraid to ask for clarification before
performing a skill or help from someone perform a skill you are confident to do
on your own.

SAFETY SKILLS IN GYMNASTICS

Safety skills in gymnastics are very important they help prevent injuries. The
basic skills are spotting, break, falling and landing.

SPOTTING

Spotting means to help someone perform a gymnastic skill. The helper is

known as a spotter.

In order to spot someone, stand either behind or in front of the person you are
spotting. If a person is performing a backward roll, place your hands under his
or her body. If you are lifting the person up to an apparatus, you need to do so
from the waist area. Ask the person to bend his or her knees and as h jump
from the waist area. Do not lift the person from under arm pit area or any
jointed part of the body as this can cause dislocation of the joints.

BREAK FALLING

It is not unusual for a person, especially a beginner, to fall while he

Or she is performing a skill. However, when this happens, a gymnast must
avoid falling hard on the part such as the head or back to avoid injuries. Break
falling is a safety skill that enables a gymnast to fall without suffering from any
serious as a result.

In order to fall safely as you fall, stretch your arms forward or backwards so
that they contact the floor first. As your hands make contact with the floor,
bend your elbows. This allows landing to be soft and helps absorb the fall.

LANDING

Gymnastics involves jumping and leaping movements. When landing after a

leap or jump, the impact causes your body weight to be transferred though the
joint. This causes strain on the joints and can be painful. It is therefore
important to land safely to reduce the injury to leg joints.

To land safely, you should land on the balls of your feet and with your knees
slightly bent.

Travelling skills

Travelling skills in gymnastics involves using different body parts for example
the hands, feet, legs and the head, to move in different directions. A gymnast
moves in different ways by running, rolling and leaping. Since travelling
involves movement, it is known as a dynamic skill.

There are four basic travelling skills namely:

#Forward roll

# Backward roll

# Cart wheel

# rounding off and somersault

FLOOR ROUTINE TRAVELLING SKILLS

FORWARD ROLL

In order to perform a forward roll, start in a squat position. (This is also known
as the tucked position and then lay your hands on the ground and then push
off on your hands and tuck in your head so that you can land on the mat with
the bridge of your head. Roll on your on your back and try to land on your feet.
This should bring you back to the same position you began the roll.

BACKWARD ROLL

In order to perform a backward roll, start in a tucked position. Move backward

on your back as if you are going to sit on the mat and then place your hands on
the mat behind your head with your elbows bent, at this point you should be
on the bridge on your neck and push off using your hands to land on your feet
and lift your body up. You should now be back in the position you began in.

CARTWHEEL

In order to perform a cart wheel stand straight with both feet together and lift
your hands above your head and then step with your left foot while reaching
with your right hand. Push off with your left head. Next place your left hand on
the mat and swing right leg .At this point you should have both on the ground
and legs up. Ensure that the leg and the arm are kept as straight as possible.
Swing your left leg forward and follow with the right to land. At this you should
where you started. Lift your arm to complete the skill.

ROUND OFF AND SOMERSAULT

This is much like the cartwheel but with a run and a change in the landing.

Mark out a spot on the mat and make a few steps back from the spot. Run
towards the spot and when you get the spot, plant your right hand on the spot.
Perform step 3 and 4of the cartwheel skills. Bring both feet together to land
and lift your hands to finish.

LEAPS OR JUMPS
The main objective of executing leaps or jumps in gymnastics is to gain height
and to travel forward. This does not only adds to the grace of the routine, but
also helps generate momentum for upcoming segments.

Types of jumps

Tuck jump-jump up and bend your knees so that your heels touch your
bottom.

Star jump-

Straight body jump-

Curved body jump-

BALANCING SKILLLS

Balancing skills involve holding in stillness position for a while and it is known
as static skill. Balancing is usually used at the end of the routine or sequence of
movements. Balancing requires a gymnast to support his or he body weight
using different parts of the body.

TYPES OF BALANCING SKILLS

Arabesque

Stand with your feet together and raise one foot behind you and make and
make it parallel to the floor. Extend your hands to the side and attempt to hold
the position.

Knee on the elbow

Get into a tucked position and raise your elbow on the inside part of your
knees. Lift your feet off the ground and support the weight on your arms
through your elbows.

Shoulder stand

Lie on your back and Raise your legs to a vertical position. Place your hands on
your hips to support your legs and ensure that you’re straight and your toes
are pointing up.

V –SIT
Sit on the floor with your back straight and lift your feet and lean backwards to
balance. Hold the v-shape position.

Hand stand

To perform a hand stand properly Place both hands on the ground in front of
you, while on your knees. Lift one leg up and then the other. Hold your legs
straight up.

Head stand

In order to perform a head stand, place both hands on the ground in front of
you, while on your knees and lift one leg up and the other to an upright
position while resting the body weight on your head. Release your hands to the
side and make sure that they are parallel to the ground. Try to hold the
position.

NAME 0F THE PERFOFMER: LARONA KONYANA

ASSESED BY: JUNIOR. K. KEWAGAMANG

SKILLS TO BE ASSESED: FORWARD ROLL, BACKWARD ROLL,

CARTWHEEL, ROUNDING OFF, ARABESQUE, SHOULDER STAND,
V-SIT, HAND STAND, HEAD STAND

NAME OF THE SKILL: FORWARD ROLL

Larona managed to start in a squat position and placed his hands on the elbow.
He also managed to push off on his feet and he tucked in his head so that he
can land on the mat with the bridge of his neck and hand. The problem he had
was that he didn’t land on the mat properly. He could even hurt himself when
landing on the mat.

NAME OF THE SKILL: BACKWARD ROLL

Larona managed to sit in a squat position and he moved backwards onto his
back as he was he was to sit on the mat. He managed to place his hands on the
mat behind his head as the elbows are bent at this point and he was in a bridge
position. He managed to push off on his hands to land on his feet . The problem
he had was that he touched the floor with his head.

NAME OF THE SKILL: CARTWHEEL

Larona did not manage to perform the cartwheel skill properly but he managed
to straighten with both feet together on the ground and lifted hands above his
head. And then he pushed off his left leg. The problem he had was that he did
not raise his left leg after pushing off with his left foot.

NAME OF THE SKILL: ARABESQUE

Larona managed to stand with his foot together and he raised his foot behind
him and he extended his hands to the side and held the position for 10
seconds. The problem is Larona struggled to raise the leg to the required
position.

NAME OF THE SKILL: SOMERSAULT

Larona managed to run towards the spot I marked as the assessor and he
planted his right hand on the mat and he did the cartwheel skill. And lastly he
failed to bring his feet together.

NAME OF THE SKILL: V-SIT

Larona managed to tackle all the steps done to perform a v-sit the problem he
had was that he struggled to hold the position for 10 seconds.

NAME OF THE SKILL: STRAIGHT BODY JUMP

Larona managed to perform the jump clearly as he did jumped with his
shoulders raised up.

NAME OF THE SKILL: HAND STAND

Larona failed to perform the stand but he managed to paste both hands on the
ground in front of him.
NAME OF THE SKILL: SHOULDER STAND

Larona managed to lie on his back and raised his legs up to a vertical position
and he rested on his shoulders and the toes of his feet where pointing up as
expected. The problem he had is that he lacked balance.

NAME OF THE SKILL: HEAD STAND

Larona managed to get into a tucked a tucked position and then he lifted his
legs up even though there were not straight. The problem he uncounted is he
lacked balance and did not held the position for at least 10 seconds.

STRENGTH OBSERVED DURING THE ASSESMENT

During the assessment the performer managed to tackle some of the steps in
some gymnastic activities like in forward roll, the performer managed to roll on
the mat. And he also managed to perform the arabesque skill as he extended
his hands to the side and raised his leg behind him. He also managed to
perform the shoulder stand even though he struggled to balance after racing
his legs up and toes pointing up.

WEAKNESS OBSERVED DURING THE ASSESMENT

During the assessment the performer failed to tackle some steps in some
gymnastic activities like during hand stand he failed to perform well as he only
pasted his hands on the ground and failed to raise his legs to a required
position. And also by the time he was performing the cartwheel he finalise it as
he failed to raise his legs while scrolling on the mat. The other weakness I
observed during the assessment is that in most balancing skills he has
performed he lacked balance to withstand force of the body. The other skill he
struggled to perform is the dive roll. The performer dived well, the problem he
was that he struggled to land after spinning; he almost hurt himself while
landing on the mat.

THE TABLE BELOW INDICATE A TRAINING PROGRAMME

DESIGNED TO HELP THE PERFORMER TO MAITAIN STREGNTH
AND IMPROVE WEAKNESSES
DAY FREOUENC INTENSITY ACTIVITY DURATION
Y

MONDAY x 5 Low Warm up: Jumping a rope 5 minutes

intensity
(DAY 1) And then a run of 400m
around a field