High-Performance Training

Year Level & Curriculum Links

Year Level: Year 12
Curriculum Area: Health and Physical Education – Senior Secondary
Curriculum Reference:
Australian Curriculum: Physical Education – Movement and Physical Activity

• Challenge and Performance (ACPMP104): Develop and apply movement concepts and strategies to achieve high-level performance outcomes.
• Movement Concepts and Strategies (ACPMP099): Evaluate skills and techniques to refine movement execution.
• Lifelong Physical Activity (ACPMP102): Analyse the benefits of various training methodologies for personal fitness goals.

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Lesson Objectives

By the end of this lesson, students will:

1. Identify and explain key principles of high-performance training.
2. Apply advanced strength and conditioning techniques within a structured training session.
3. Evaluate their own skills and performance using movement analysis.

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Lesson Structure (60 minutes)

1. Warm-Up & Activation (10 minutes)

• Dynamic Movements (5 minutes):

  • High knees
  • Butt kicks
  • Leg swings
  • Arm circles (small to large)

• Neural Activation Drills (5 minutes):

  • Reaction time drill (partner taps shoulder, student reacts with quick movement)
  • Plyometric bounding drills to activate fast-twitch muscle fibres

Teacher Tip: Encourage students to think about how different warm-up exercises impact performance in various sports.

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2. High-Performance Training Methods (15 minutes)

Overview of the Training Methods:

• Strength Training: The role of progressive overload.
• Power Training: Importance of explosive movements and plyometrics.
• Agility and Speed Work: Strategies for improving acceleration and directional changes.

Activity:

• Students rotate through three mini stations (5 minutes per station):
  1. Speed & Agility: Cone drills focusing on reaction time and change of direction.
  2. Explosive Power: Medicine ball slams and box jumps to develop power and coordination.
  3. Strength & Conditioning: Resistance exercises using resistance bands or body weight.

Teacher Tip: Use a whiteboard to display key focus points while rotating through stations.

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3. Personal Performance Analysis (20 minutes)

Video Breakdown & Self-Analysis Activity:

• Record students performing a short max-effort drill (e.g., sprint acceleration or medicine ball throw).
• Review footage for key movement patterns (e.g., joint positioning, reaction time, foot placement).
• Have students analyse their own form and set improvement goals.

Teacher Questioning:

• "What was the most efficient part of your movement?"
• "What adjustments could you make to improve performance?"
• "How does this movement pattern translate to different sports and fitness activities?"

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4. Application to Personal Training Goals (10 minutes)

Reflection Activity:

• Students write a training prescription outlining how they could incorporate one element from today’s session into their personal training plan.
• Small group discussion about how different athletes (e.g., sprinters, rugby players, long-distance runners) tailor high-performance training methods to suit their needs.

Teacher Tip: Connect students’ training plans to real-world applications and career pathways (e.g., personal training, sports science, elite-level coaching).

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Assessment & Evaluation

• Self-Assessment: Students rate their movement efficacy using a checklist.
• Peer Feedback: Students provide constructive feedback to their partners based on video analysis.
• Teacher Observation: Monitor technique and engagement across all training stations.

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Equipment & Resources

• Cones
• Medicine balls
• Small hurdles or resistance bands
• iPad or smartphone for video analysis
• Whiteboard & markers for key concepts

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Differentiation Strategies

• For High-Performing Students: Challenge with additional resistance or more complex movement sequences.
• For Developing Students: Adjust drill intensity and provide targeted 1:1 feedback on technique.

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Extension Opportunities

• Flipped Learning: Assign students to research a professional athlete and break down their training regime.
• Cross-Disciplinary Links: Explore biomechanics principles in relation to movement efficiency.

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End of Lesson Reflection:

• How did today’s training session challenge you physically?
• What key takeaways can you apply to your own fitness or sport?

Teacher Challenge: Encourage students to track their own progress over time using video self-analysis tools.

"Train smart, move better, perform at your peak." 🚀