Welcome to My Bitesize, let's get you set up!

Add your subjects to find the right study guides, track progress and keep everything in one place.

Add my subjects
My Subjects

Key planning informationExample development plan

After collecting data on your abilities in a particular factor, analyse the results and create a development plan that is relevant to your performance levels. This involves goal setting, training principles, and effective practice.

Part ofPhysical EducationCycle of analysis

Example development plan

  • Factor: physical -
  • Long-term goal:To ensure my arms and shoulders still feel fresh in the fifth set of tennis matches.
  • Development plan: 6 weeks
  • Matchdays: Saturday/Sunday
MondayWednesdayFridaySaturday
Session 1:
  • Upper body circuit 1
  • 5 body weight exercises
  • 3 sets x 15 reps
  • 55 secs rest
Session 2:
  • Upper body circuit 2
  • 3 body weight and 2 kettlebell exercises
  • 3 sets x 15 reps
  • 55 secs rest
MATCH
Session 3:
  • Upper body circuit 1
  • 3 sets x 18 reps
  • 50 secs rest
Session 4:
  • Upper body circuit 2
  • 3 sets x 18 reps
  • 50 secs rest
MATCH
Session 5:
  • Upper body circuit 3
  • 6 dumbbell exercises
  • 3 sets x 18 reps @ 55% 1RM
  • 45 secs rest
Session 6:
  • Upper body circuit 4
  • 3 dumbbell and 3 kettlebell exercises
  • 3 sets x 18 reps @ 55% 1RM
  • 45 secs rest
MATCH
RE-TEST - Standardised Fitness TestSession 7:
  • Upper body weights training 1
  • 6 resistance machines
  • 4 sets x 18 reps @ 55% 1RM
  • 40 secs rest
Session 8:
  • Conditioned games 1
  • 1 set
  • Each time I hit an unforced error: 3 press ups
MATCH
Session 9:
  • Upper body circuit 4
  • 6 dumbbell exercises
  • 4 sets x 20 reps @ 55% 1RM
  • 40 secs rest
Session 10:
  • Upper body weights training 1
  • 4 sets x 20 reps @ 55% 1RM
  • 35 secs rest
Session 11:
  • Conditioned games 1
  • 1 set
  • Each time I hit an unforced error: 5 press ups
MATCH
Session 12:
  • Conditioned games 2
  • 2 sets
  • Each time I hit a false serve, 5 triceps dips
Session 13:
  • Upper body weights training 2
  • 8 resistance machines
  • 4 sets x 20 reps @ 60% 1RM
  • 30 secs rest
RE-TEST - Standardised Fitness TestMATCH
MondaySession 1:
  • Upper body circuit 1
  • 5 body weight exercises
  • 3 sets x 15 reps
  • 55 secs rest
WednesdaySession 2:
  • Upper body circuit 2
  • 3 body weight and 2 kettlebell exercises
  • 3 sets x 15 reps
  • 55 secs rest
Friday
SaturdayMATCH
MondaySession 3:
  • Upper body circuit 1
  • 3 sets x 18 reps
  • 50 secs rest
WednesdaySession 4:
  • Upper body circuit 2
  • 3 sets x 18 reps
  • 50 secs rest
Friday
SaturdayMATCH
MondaySession 5:
  • Upper body circuit 3
  • 6 dumbbell exercises
  • 3 sets x 18 reps @ 55% 1RM
  • 45 secs rest
WednesdaySession 6:
  • Upper body circuit 4
  • 3 dumbbell and 3 kettlebell exercises
  • 3 sets x 18 reps @ 55% 1RM
  • 45 secs rest
Friday
SaturdayMATCH
MondayRE-TEST - Standardised Fitness Test
WednesdaySession 7:
  • Upper body weights training 1
  • 6 resistance machines
  • 4 sets x 18 reps @ 55% 1RM
  • 40 secs rest
FridaySession 8:
  • Conditioned games 1
  • 1 set
  • Each time I hit an unforced error: 3 press ups
SaturdayMATCH
MondaySession 9:
  • Upper body circuit 4
  • 6 dumbbell exercises
  • 4 sets x 20 reps @ 55% 1RM
  • 40 secs rest
WednesdaySession 10:
  • Upper body weights training 1
  • 4 sets x 20 reps @ 55% 1RM
  • 35 secs rest
FridaySession 11:
  • Conditioned games 1
  • 1 set
  • Each time I hit an unforced error: 5 press ups
SaturdayMATCH
MondaySession 12:
  • Conditioned games 2
  • 2 sets
  • Each time I hit a false serve, 5 triceps dips
WednesdaySession 13:
  • Upper body weights training 2
  • 8 resistance machines
  • 4 sets x 20 reps @ 60% 1RM
  • 30 secs rest
FridayRE-TEST - Standardised Fitness Test
SaturdayMATCH
Next page
Comparison to principles of training
Previous page
Principles of training

More guides on this topic