When planning any development programme there are a number of principles that it is important to ensure are considered so the programme you develop is as effective in developing your performance as possible.

The table below gives you information on what you should consider when planning a development programme.

  • Information gathered on performance is used to make sure the plan is focused on the athletes areas of weakness
  • The level of difficulty must be suitable for the athletes current ability level
  • The approaches used to develop performance must be suitable for the factor that the athlete is working on

Frequency (how often)
  • How often will the training need to be carried out in order to ensure that there is a change in how the factor impacts on performance? This will be different for each factor.

Intensity (how hard)
  • How hard will you work in order to achieve your goal? This could be working to a particular work to rest ratio or committing to fully buy into a team building day.

Time (how long)
  • How long will each session or the development programme last. This should balance how long is needed in order for development to take place with the problems of spending too long working on something during a session (fatigue, boredom, loss of concentration, loss of motivation).

  • As you complete your development programme your performance will start to improve. It is important that you consider how you will adjust your programme to ensure that your plan allows you to continue making progress towards your goals.

  • Ensuring that there is variety in your programme will help you to maintain motivation and ensure that the programme does not become boring.

  • In order to develop you must ensure that the approach you use is placing a challenge on you. For development to take place the approach you are using should overload your body. This means it should be more difficult than you are used to.

  • Your development plan must be realistic to you. When creating your plan you must consider
    • The amount of time you are able to commit – what other aspects of your life effect this.
    • Your access to facilities and expert support

Rest & Recovery

  • Work to Rest Ratio. During each session how much rest will you need to ensure that when you are working that the work you are doing is quality and effective in developing your performance.

  • Consideration must be given to rest days so that athletes get a change to fully recover and overtraining does not occur.

Monitored (click for more info)
  • It is important to regularly check to see if the programme you are completing is having the desired effect on your performance. There are different ways that this can be achieved and it is important to consider these when planning your programme.

Goals/Targets (click for more info)

  • It is important to set measurable targets in your practices. This gives you something to work towards and allows you to monitor success. This is important to increase motivation and develop confidence. It also allows you to see progression and know when to make things easier or more difficult.

Feedback (click for more info)

  • Feedback is essential in order to improve performance. All feedback should focus on the factor being worked on. Feedback should be positive and corrective. It is important to plan how you will receive feedback during your programme