The document outlines a 1-year training program for track and field athletes aged 15-16. It includes definitions of key terms like rationale, macrocycle, mesocycle, and microcycle. The macrocycle covers a full year divided into general preparation, specific preparation, competitive, and transition periods. Mesocycles last 3-4 weeks and microcycles are single weeks. A sample microcycle schedule is provided dividing the week into various strength, skills, and recovery activities. The document also provides instructions and coaching points for warm up drills and a track skills session involving starting, sprinting, and finishing form.

1. Introduction
The preferred sportof choice for the individual is Track and Field. My objectives are clear and precise as it relates
to being a coachfor this particular activity being taken place on the schoolground during a normal schoolday,
involvement of students in this activity will help them to expound more rationally on the effects of the sportas well
as a greater accumulation of knowledge which will aid them in enhancing their God given talents and recognize the
areas that they are weak in with the aid of the host.
Listed below is a clearly outlined training program organized for athletes to develop and enhance on their strong
points as well as their weak areas as it relates to their skills, endurance and strengths as well as to get them in the
shape they ought to be in for any competition, mentally, physically and socially.
What Is Rationale As It Relates To Sports?
Rationale is a set of reason or changes of logical basis for a courseor action of a particular belief. Simply put,
rationale can be defined as a change that takes place to make something more efficient or to make someone more
enhanced in a particular way so as to reach their full potential.
Down below is the time, gender and age group of students chosenfor the particular event.
Duration: 1 year
Age group: 15-16 Years
Gender: Male
Date: August 3, 1996

2. What Is A Macro-Cycle?
 A macro cycle refers to an annual plan that is aimed at working towards obtaining peak performance for the
goal competition of the year. There are four (4) phases in macro cycle an: The macrocycle consists of all 52
weeks of your annual plan and therefore includes all four stages of a periodized training program
(endurance, intensity, competition and recovery). Because of its length, you will almost certainly make
changes to it throughout the year. Think of the macro cycle as a “birds-eye” view of your annual training
plan.

3. Macro cycle
January – March April - June July - September October-
December
General preparation Specific preparation Competitive period Transition period
Meso-cycle
Weeks
Days of the week
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15
Microcycle Monday Tuesday Wednesday Thursday Friday Sat. Sunday
Work load Fitness
work
Visualize
profs.
Enhance skills Game
situation
Fitness
workout
Rest Rest
Duration 1hour 45 minutes 1hour 15 minutes 1hour
30mins.
1hour 0 0

4. What Is A Meso-Cycle?
 The mesocycle represents a specific block of training that is designed to accomplish a particular goal. For
example, during the endurance phase, you might develop a mesocycle that is specifically designed to
enhance your muscular endurance . This mesocycle might consist of 3 weeks of strength training and big
gear spinning, and one week of recovery. Mesocycles are typically 3 to 4 weeks in length but can be a bit
longer. Two very common mesocycles are 21 and 28-day training blocks. I will provide an example of a
training plan with 21-day mesocycles in my next post.
Meso-Cycle
January – March April - June July - September October-December
General preparation Specific preparation Competitive period Transition period
Meso cycle
Weeks
Days of the week
1 2 3 4 5
6 7 8 9 10
11 12 13 14 15
Microcycle Monday Tuesday Wednesday Thursday Friday Sat. Sunday
Work
load
Fitness
work
Visualize
profs.
Enhance
skills
Game
situation
Fitness
workout
Rest Rest
Dura-tion 1hour 45
minutes
1hour 15
minutes
1hour
30mins.
1hour 0 0
What Is A Microcycle?

5.  A microcycle is the shortest training cycle, typically consisting of a single week or two with the goal of
facilitating a focused block of training. An example of this is an endurance block where a cyclist strings
three or four long rides together within one week to progressively overload training volume (with the
objective of improving aerobic endurance). Generally speaking, two or three microcycles are tied together
to create a mesocycle.
Daily plan- A clearly defined schedule of activities a personintend on carrying out throughout the day.
Micro Cycle-Preparation Phase
Days Activities Duration Date
Monday Strength work,
Endurance
2 hour June 7
Tuesday Visualization,
Flexibility
1hour 30 minutes
Wednesday Game Situation 2hour
Thursday Rest 0
Friday Strength work,
Game situation
1hour 45 minutes.
Saturday Game situation,
Flexibility
2hour
Sunday Rest 0

6. Name:Duran Smith
Date:March 10,2015
No. Of Students In Class:
Duration:
Gender: Males and Females
Equipment: Whistle and cones
Objectives:
Psychomotor/Skill:
 Accurately demonstrate the correct positioning in a race event at least 3 out of 5 times.
 Accurately demonstrate the basic techniques for the stance or the “ready position” to the best of their abilities at least 4 out of 6 times.
Cognitive:
 State at least three points to remember when during the activity.
 Identify at least three components towards the starting of a race.
 State at least three things to do after a race.

7. TIME ACTIVITY ORGANIZATION/ ISTRUCTIONS TEACHER ACTIVITY TEACHING/
COACHING POINTS
10
Minutes
15
Minutes
10
Minutes
Warm Up
Slow Jog
Stretching
Abdominal
Students will be required to run around a designated
area at 50% speed completing at least two laps to get
the body active and flex the muscles at the joints for
continued performance.
Students will then be required to proceed ahead with
stretches that incorporate movement and takes the joints
through their full range of motion. Type of stretches
include walking lunges, side stretch ,hip circles and calf
raises.
Students will each get a partner. One student will lie
flat on his/her back, while the other stands at the other
student’s head. The student that is lie flat on his/her
back will lift his/her feet into the air while holding the
feet of the student stand behind his/her head. Students
will change position
 Give instruction
 Give signal
 Observe students
 Encourage students
 Give instruction
 Observe students
 Encourage students
 Give signal
 Demonstrate activity
 Correct individual
mistakes
 Encourage students
 Run with arms
swinging, right
then left.
 Knees lift and
raised while
running.
 Inhale and exhale.
 Swing arms back
and forth
 Knees straight
 Feet shoulder
width apart.
 Hands akimbo.
 Bend trunk
forward,
backward,left and
right.

8. Time Activity Organization/Instructions Coach’s Activity Teaching /Coaching
Points
10
Minutes
Squats
Skill-
Training
Students will have arms outstretched forward. They
will stand on the balls of the feet. They will slowly
bend the knees while going down and up back slowly.
Drill #1
The students should simply position themselves in
a racing position on the track with heads down,
hands aparts and proper foot technique being
practiced. The athletes will be required to be in
proper footwear and clothing and is required to
listen to the blow of the whistle for the
commencement of the race process. This Drill
teaches students how to properly root themselves
in place when in the process of taking part in a
race.
Drill#2
Students will be required to wait on the blow of the
whistle to position themselves solely for the law
and nature of the track event. This includes the
head being slightly lifted, looking down the track
with the rest of the body in a ‘ready’ position.
 Give instructions
 Demonstrate
activity
 Observe and
correct class
 Motivate students
 Give instruction
 Demonstrate activity
 Organize class
 Supervise and
correct students.
 Encourage students.
 Give instruction
 Demonstrate activity
 Organize class
 Supervise and
correct students.
 Bend knees with
trunk still
upright
 Arms
outstretched
forward
 Squat on the
balls of the feet
 Do not move too
fast, lift knees.
 Keep one leg
straight
 Push one leg back
to the ground, but
the leg being bent
should not touch
the ground, only
the tip of the toes
 Position the body
in an explosive
takeoff manner

9. Drill#3
Students will respond to the whistle and commence
the race event by coming out of the blocks with the
heads down for no more than 20 metres of the race
track,hands apart and pumping in an up and down
manner with the legs and hands corresponding
simultaneously to the activity to maintain quality
speed execution by students.
Drill#4
The finale of the skill training comes to an end
after the students approach the finish line and/or
push forward their heads in an winning manner
and decelerate before coming to a full stop.

10. Weight
lifting
Students will stand in horizontal lines facing the
teacher and lift very little weight using soda bottles
filled with water.
 Give signal
 Demonstrate activity
 Correct individual
mistakes
 Encourage students
 Feet shoulder width
apart
 Put both arms in
front
 Keep the weight on
the left arm and lift
the right arm with
the water bottle.

11. TIME ACTIVITY ORGANIZATION/ ISTRUCTIONS TEACHER ACTIVITY TEACHING/
COACHING POINTS
Upper
body twist
Students will be put in pairs with their backs
turned. At the signal the student at the front will
twist the upper body to the left while the student at
the back will twist to the left to allow both hands to
meet.
 Give signal
 Demonstrate activity
 Correct individual
mistakes
 Encourage students
 Stand with feet
shoulder width
apart
 Twist upper
body slowly
 Try to make
both palms meet
Stretching
exercise
windmill
Students will stand with feet apart,use finger on the left
hand to touch right toes and finger on the right hand to
touch left toes.
x x x x x
x x x x x
 Give instructions
 Demonstrate
activity
 Observe and
correct class
 Motivate students
 Feet apart
 Knees straight
 Bend at waist
 Use right hand to
touch left toes
and visa-versa
 Do not bring arm
too far back

12. Evaluation
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Drill#3
Students will respond to the whistle and commence the race event by coming out of the blocks with the heads down for no more than
20 metres of the race track,hands apart and pumping in an up and down manner with the legs and hands corresponding simultaneously
to the activity to maintain quality speed execution by students.
Drill#4
The finale of the skill training comes to an end after the students approach the finish line and/or push forward their heads in an
winning manner and decelerate before coming to a full stop.