BUCs Virtual Placement – 1st April 2021 for 1 hour

During this hour, me and my fellow placement student ran an hour long programmed session for the women’s hockey team.

Reflective Summary

A ‘RAMP’ warm up has been utilised within each week of virtual training. This model, combined with appropriate exercise selection that replicates both the biomechanical and psychological demands of the sport, should provide the necessary tools for effective warm up design (Racinais, Cocking & Périard, 2017). The RAMP protocol consists of raise, activate, mobilise and potentiate. The table below emphasis what each section of RAMP allows for, the specific exercises and duration.

RAMP Why Exercise Duration
Raise Increase muscle temperature, core temperature, blood flow, respiration rate, heart rate and joint viscosity 1 = Standing alternate toe touches

2 = Star jumps

3 = High knees

4 = Burpees

30 seconds per exercise
Activate and Mobilise Activate key muscles and mobilise key joints using dynamic stretching 5 = Dynamic downward dog

6 = lunges with rotation

7 = Feed the chickens

8 = thread the needle

30 seconds per exercise
Potentiate Reach the same intensity of subsequent activity 9 = Lateral hops

10 = Double leg bounding

30 seconds per exercise

This week, instead of using supersets, the other placement student decided to use a giant set, so the session remained engaging. This type of training set consists of performing four or more exercises back to back with no break. Opposing muscle groups can be worked during theses sets or the same muscle can be targeted. A study by Olivia, Vladimir and Marius (2013) found that strength exercises for the back muscles by means of giants set helps to improved muscle endurance and strength.

What Went Well

We asked the participants for feedback to ensure the sessions were specific to them and then we could adapt accordingly.

Areas for Improvement Action Plan
Try and check the players form during the exercises. Prompt the other placement students to give coaching points to specific individuals that may need it.
Demonstrate the specific progressions for each exercise so that the participants have more options depending on their standard. Next time ensure the progression and regression of each exercise are either explained or demonstrated.

Closing the Loop

Since writing this reflection, when I am not coaching the exercises I try to assess the players technique and form so that movements are optimised. I also have begun to demonstrate the different progressions, however it can be difficult with camera positioning and space available.


Olivia, T., Vladimir, P., & Marius, U. (2013). Back muscles strength development by means of increase and decrease of effort load during giant sets in bodybuilding for masses. Ovidius University Annals, Series Physical Education and Sport/Science, Movement and Health, 13(1), 38-46.

Racinais, S., Cocking, S., & Périard, J. D. (2017). Sports and environmental temperature: from warming-up to heating-up. Temperature, 4(3), 227-257.

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