AO3 cross country

OCR PE The vault\Gymnastics based sport

The Vault
Whilst taking part in the vault gymnasts must ensure that they get every step right otherwise it could all go wrong. Each step has to be perfect from the run up right down to the landing to gain high scores. 

RUN UP 

The run up is key in the vault and if the speed or balance is not correct then the jump or flight will be off blanced making the landing very difficult.  The vault is all about the speed of the run up and then the sudden burst into the jump and then the rotation. The run up must be extremely fast to gain height and rotation. The run up is essential and without a good run up then the whole jump will be bad.

JUMP

To be able to gain height and rotation whilst in flight your jump off of the springboard should be balanced but you also need speed from the run up. To get as many points as possible you need rotation, and to get as much rotation as possible you need height which you will get from the jump. To get enough height you need to push your body weight down when you are jumping onto the sprinboard the lift your weight up when you are jumping off of the board. Make sure that you don't go too high as you need to perform an arm swing to punch off of the board.

ROTATION

There are many different types of rotations some are much more difficult but they get you the higher scores.

Here are some simple ones:

• Hand spring foward on
• Hand spring foward on, douuble twist off
• Yamashita
• Yamashita with half twist off 
  

Here are some harder vaults:

•  Handspring half twist to back pipe salto
• Handspring front pike salto with 1.5 twist
• Handspring straight front salto with half twist
•  Handspring straight front salto with full twist

Here are the extremely difficult ones:

• Handspring front straight salto with 1.5 twist
• Handspring double front salto tucked
• Tsukahara straight with 1.5 twist

                                                                                             

LANDING  

Once you have performed your rotation in the air you finish your jump with a land which must not have anystumble or trips. You must bend your legs gracefully and focus your eyes forward.

AO2 100m\athletics based sport

100 m

Tactics and skills are essential in 100m as it can give you a massive boost at the start middle and at the end.

The starting point will not be good if you don’t have the correct posture, if your body is too high or too low then the angle of your start will not be good and you may become off balance. When you are in your starting position you should be at around hip level to ensure you get a fast start.

The angle when you have started should be at about 45 degrees as and then bring the angle up a bit once you are halfway through. As soon as you hear the sound of the gun push forward allowing you to have an extremely fast start to the race.

When you are halfway through the race keep on pushing your body forwards so that you can reduce your time by at least 0.1 of a second. Try to pick up speed all the way through the race so you can get a better time.

Each time you take a stride take a huge stride and move your arm forwards and backwards. When you take a stride push\spring of your feet making you go further and faster with each stride you make.

AO2- Rugby/Games based sport

Rugby Union

There are many tactics and skills in rugby which give you the capability to get round a player or make the different phases quicker allowing space so that you can score tries a lot easier. It is not only when a team is attacking that you use these tactics it also used in defence to stop conceding try’s. These skills can be practised in a way which can confuse the opposition creating more and more space.

Tactics

Tactics are helpful and can be used in passing, tackling, lineouts and many other phases of the game.

Passing Tactics

When you are passing the ball try to get spin on it so that it glides through the air allowing it to go further. Pop passes are little passes when a player on your team is close to you.

The Switch pass

This is a pass which confuses the opposition with a change of direction. It starts off with a player (with the ball) running in a diagonal direction. There is also a different player (without the ball) running slower but also in a diagonal direction. When the second player is just behind the first player the player with the ball pops the ball to him and he can choose what to do next.

                                                            

 The Double loop

This is a very good tactic to use as it uses a variety of different lengths of passes which breaks down the oppositions back line. The first player passes the ball and then straight away cuts across two outside players. The person that receives the pass then passes it again. Then the next person who receives the pass pops the ball to the first player who had cut across who then passes it or runs.  

Dummy-switch, miss

This is a great way of confusing the opponent with a dummy pass make them go a different way opening up a lot of space. At first it starts of exactly the same as a switch but instead of popping the ball when the two players meet you dummy the pass. Once you have cut in and dummied you then mice the next player and pass it to the one next to him.

Scrum Tactics

Tactics out of the scrum are great way of catching your opponents of guard and scoring a try or making ground.

Number 8 pick up

This is a quick way of getting out of the scrum and catches the opposition when they are not ready. It also allows more players to be available for the pass. It is very simple as the number 8 picks the ball up out of the scrum. This is usually done inside the oppositions 22m and the scrum half will signal the number 8 to let him know.

Lineout tactics

This involves the thrower (hooker) to call a certain name out who he will throw it to. If the scrum half sais “please” this is the signal to jump up and pass to the scrum half. If not then you usually hold the ball and create a maul. There are many other signals and and tactics in which you peal off, rip the ball or turn.

Skills

Tackling

When you are tackling you should be in the correct position to make a good hit or a challenge. Make sure that you meet the player half way and get down low and by using their speed allow them to go down into the tackle. If you are making a hard tackle make sure you meet the player and use your strength to get him down.

Passing

There are many passing skills which can confuse the opposition such as chest passes. This is when you push the ball into someone’s chest. This can confuse the opposition but should only be done at short distance.

Rucking

Counter rucking or rucking should go from a low to high position so you can secure the ruck. When the ball carrier has been tackled try to present so that your body is vertical, so the other team have to ruck further to win the ruck.

AO1 Gymnastics based sport

Vault



The vault is a gymnastics event done by men and women. The vault is very dangerous therefor the participants in competitions have had years of practice to do the different acrobatics in the air.

EQUIPMENT

For many years piece of equipment that was used to vault was a horse vault. It is called a horse vault as it looks like the body and the legs of a horse. But this caused many injuries that sometimes even led to death. Julissa Gomez was one of few that died because of the horse vault shape. In 2000 there was a new piece of equipment that was brought in instead of the horse vault. This new invention was a lot safer and is slightly more higher up, for men it is 4ft 5 but for women it is 4ft 3. There is also a spring board which allows the gymnast to jump high so they can perform a flip.

RULES

Gymnasts are given a number on a screen of which they have to reach, they then sprint and then jump on the springboard. Whilst in flight they perform a rotation or a kind of flip over the table/vault. They then land on a landing mat and are judged on how well they landed and their execution. If the Gymnast does not get the score given then they are penalised. If a gymnast feels they started poorly or bad they have 30 seconds to get back to the start but they are not allowed to do this if they have already touched the spring board.

GYMNASTS

·Cheng Fei (China): 2005, 2006 & 2007 World Champion

·         Leszek Blanik

·         Alicia Sacramone

AO1 Games based sport

RUGBY UNION RULES

 

Although Rugby Union looks like a very simple game it has lots of rules, laws and tactics in order for it to be a successful game. Some Rules are very complicated some are a lot easier to understand but you need to know all of them when you are playing on the pitch. You don’t want to be penalized for something you did not know you couldn’t do. In Rugby there are two teams and you have to pass the ball backwards.

BASICS

Aim

The aim of the game is extremely simple; it’s to score more points than the other team by scoring try’s, conversions, penalties and drop goals. Also the aim is to prevent the opponents scoring points by tackling and preventing penalties.

Duration

The Game lasts 80minutes and consists of two 40minute halves with injury time added on the end of each half. In between the two 40minute halves there is a maximum time of 10minutes brake where players usually have a team talk and discuss tactics.

Kit

The rugby kit consists of shorts, a Jersey(top), socks and boots with the correct rugby studs. Although that is what players have to wear,  they can also wear upper body protection, head guards and mouth guards.

Pitch

The Pitch consists of two dead ball lines, two try lines, two 22metre lines, two 10metre lines, two side lines and one 50m line(halfway line).    

                            

Kick off

Before the match will begin the referee decides on who takes the kick off by tossing a coin the team that wins the toss decides on what end of the pitch they want or to have kick off. Once the team that had been chosen takes the kick the rest of the team has to stand behind the kicker that is on the halfway line. The ball must travel more than 10 metres from the kick off, if it does not go more than 10 metres the opposition get to decide whether to have a scrum or a throw in on the halfway line. Once the ball has been kicked the game begins and the opposition have to catch the ball. When a try or any other point is scored the team that did not get the point have to kick off, there is also a kick off at the beginning of each half. The team that did not kick off on the first half has to kick off on the second half.

BALL

The rugby ball is designed to be spun and is streamlined so it can glide through the air. The balls use to be handmade and stitched together but use to fill up with water in a match and get really heavy and hard to throw. Now balls are made differently and are waterproof so they are a lot easier to throw in wet conditions.

SCORING

Try

A try is scored when a member of the team places the ball down on to the ground with downward pressure in between the oppositions try line and dead ball line. A try is worth 5 points and is the maximum amount of points you can get. It is better to get a try close to the goal so it is a lot easier for your kicker to get the conversion in.

Conversion

The conversion is worth two bonus points after the try is scored.  To get the two points you have to kick the ball from the floor between the oppositions goal posts and above the cross bar. The ball is positioned exactly in line with where the try was scored.

Penalty

A penalty occurs when the opposition commit an offence once this has happened you have the choice of kicking at goal or kicking into touch. The kick is from where the opposition committed the offence  so if it is at a distance where you can kick at goal go for it and you will get three points if it goes between the posts and over the crossbar. But if you are too far away kicking into touch is a great way of making ground.

Drop Goal

A drop goal gets the team three points and is when a player kicks the ball from his hand and allowing it to bounce once whilst in play. The ball must go over the crossbar and between the posts.

Positions

Backs

Full Back (15)- The full-back is always in line with the ball and has to have very good handling abilities as he is the last man and is always ready to catch a kick to then make a break in attack. He is always the last man in defence so will have to make the last tackle. Percy Montgomery is South Africa’s full back.

Wing x2 (11)and(14)- The winger is very fast and needs speed, agility and strength. The winger also needs to be able to catch passes at speed to then score a try. They also need to make important tackles to stop the oppositions wingers. Jonah Lomu (New Zealand) and Bryan Habana (South Africa).

Inside centre(12)- The inside centre helps the fly half and draws the players to make space for the outside centre. He also makes crucial tackles with the forwards.

Outside centre(13)- The outside centre makes breaks in small holes of the oppositions defence and drawing in the last defenders to offload it to a winger.

Fly half(10)- The Fly half has to have great understanding of the game and making passes that could win the game. You need power and understanding to be a fly half.

Scrum-Half(9)-The Scrum-half is a key player acting very quickly in hard situations. The Scrum-half has to have great passes and is strong and fast. He has to pass or run after every phase of the game.

FORWARDS

Loosehead Prop(1)-The loosehead prop is on the left of the hooker in the scrum and takes most of the impact in the scrum therefor will need a lot of upper body strength. They also need to ruck and maul and hit many tackles.

Tighthead Prop(3)- The tighthead is on the right of the hooker in the scrum they are also  in the front row with a prop and a hooker.

Hooker(2)- The hooker is in the middle of the front row in the scrum and has to hook the ball back to the back of the scrum to the scrum-half.

Second Row x2(4)and(5)- The second row are in the second row of the scrum and push really hard as they are usually tall and powerful. They also catch the hookers throw in the line out when they are thrown up by other forwards.

Openside Flanker (7)- Is on the end of the scrum and is usually smaller than the blindside flanker, he is fast and has to mark the oppositions fly-half.

Blindside Flanker(6)- Is a lot more physical and is usually bigger than the other flanker. He has to make lots of tackles and hits all phases.

Number 8(8) – The Number 8 is at the back of the scrum and is in the middle of every ruck or maul. This is a very physical position and you need to be strong.

Substitute

The substitutes (subs) start the match on the bench and come on if a replacement is made or someone is injured. Temporary subs come on if a player has been hurt, but if the player comes on within 15 minutes the temporary sub comes back off, but if he doesn’t come back on within 15 minutes the temporary sub is made perminant. 

LAWS

Rucks

Once a player is tackled and goes to ground they must immediately release the ball or present it to their team and then tackler has to role away. The opposition will want to get the ball as soon as possible so they will try to, but to stop them forwards have to bind and ruck them off by pushing them away making the ball available to the scrum half or backs. When a player joins the ruck they must join on from the back or behind the line of the ball. Only players that are standing can handle the ball. If someone joins from the side the opposition will be awarded a penalty. If the ball does not come out of the ruck the team that got tackled get a scrum.

MAUL

A maul occurs when a player is still standing and the oppositions are bound with their team mates pushing forward towards a try line. If the maul is stopped more than three times then the team going forward is awarded a scrum. If the man in the centre of the maul goes to ground ten a ruck is formed.

KNOCK ON

Rugby is one in very few games where you have to pass the ball backwards and you are not allowed to pass forward. A knock on is when a player taps the ball forward when he is catching it or by accident. The opponents are awarded a scrum.

Forward Pass

You are not allowed to throw the ball forward in rugby so when a team does this a scrum is awarded to the opponents.

22metre drop out

A 22m drop out is a way of resetting play if it has gone past the dead ball line. If the ball does go past the dead ball then the defending team kicks it from their 22m line.

 5metre Scrum

A 5 metre scrum is given when a player places (grounds) the ball between their own dead ball line and their own try line and then the attacking team are awarded the scrum 5metres away from
the defending teams try line. A 5m scrum is also given when the attacking team are within 5metres from the try line but are held up by the opponents defence.

TACKLE

Once a tackle is made then the tackler must roll away and the player who got tackled must instantly release the ball. Tackles must be bellow shoulders as it can be dangerous above. If the tackler does not attempt to roll away then the referee will award a penalty to the other team. Also if the man who got tackled does not release straight away then the opposition get a penalty, penalties are also awarded if the tackle is dangerous eg. Lifting a player up from the side of the maul in a tackle or tackling above the shoulders. The referee may give you a red or yellow card depending on the danger of the tackle.

OBSTRUCTION

In rugby union it is legal to tackle your opponent whilst they are in possession of the ball but tackling a player without the ball is called obstruction. It is called obstruction as you are blocking their path when they do not have the ball. Some players do this on purpose so they can make space for their team mates who are attacking. If they are caught doing this they well get sin-binned.

SIN-BIN

 When a player gets a yellow card for committing a dangerous tackle or anything that is dangerous they are sent off to the sin-bin for 10minutes. If the player gets a red card the player is off for the rest of the match.

 Scrum

A scrum is a way of resetting play because of:

·         Accidently offside

·         A knock on

·         The ball has gone forward

·         The ball is stuck in a ruck or maul and doesn’t come out

In the scrum there is the eight forwards, number 1-8but also involves the scrum-half(9).

The referee will shout “Crouch touch pause engage” once the referee has said “engage” then the scrum half can feed the ball into the scrum and then the two sides can start to push and attempt to hook the ball back to the back of the scrum where the scrum half will pass, run, kick or the number 8 can pick it up and create the next phase. When the scrum-half feeds the ball but goes straight out the other side the scrum will be retaken. The scrum will also be retaken when it rotates more than 90 degrees, if it collapses or does not come out quick enough.

Lineout

A lineout occurs when the ball goes out into touch and the team that did not touch it last get to take the lineout. The hooker usually takes the lineout by throwing it in straight allowing the other seven forwards to catch the ball. The second row get thrown up as they are the tallest but they can only be lifted up once the ball has been thrown. The forwards can tap it to the scrum half or can hold it and set up a maul or run. Players are not allowed to push or grip the opposition and anyone not in the lineout must stand 10metres back apart from the scrum-half.

Offside

When a player is running with the ball and a team mate is in front of him the team mate is offside. There are also many offside rules in scrums, rucks, kicks or lineouts.

Lineout offside-If a back other than the scrum-half is less than 10 metres back from the lineout then they are offside.

Scrum offside-For the scrum-half the offside line is the tunnel of the scrum therefor they cannot go past that but for the backs the offside line is the back foot of the number 8.

Kicking offside-When a player kicks the ball you must be behind him if you are not then you cannot get the ball until he has run passed you.

Ruck and maul offside-The offside line of a ruck is the back foot and you must come from behind as you would be offside from the side.

Training

 Rugby training usually includes being at the gym to train but also involves many different exercises. Sometimes in training there are different exercises depending on the position for example:

·         Practising a scrum

·         Passing

·         Agility test

·         Strength

·         Tackling

Before they do any exercise they will have a warm up run and do some dynamic stretches.