training

• Logical benefit

  • Gives time for performer to calm down
  • Helps transition to less physical daily activities
  • Offers a chance to reflect on performance
• Pulse raiser


  Increases your heart rate (e.g. running, jumping, skipping)
• Dynamic stretches


  Engage the muscle to increase flexibility (e.g. lunges)
• Skill familiarisation


  Imitates actions/performance of sport (e.g. dribbling basket)
• Principles of training


  • Specificity
  • Progression
  • Overload
  • Reversibility
  • Tedium
• Specificity


  Suits/ matches the activity or sport
• Progression


  Adapting and improvement
• Overload


  Work harder means increase fitness
• Reversibility


  Injury means less/no training meaning decrease in fitness
• Tedium


  Make it fun, motivation
• Principles of overload


  • Frequency
  • Intensity
  • Time
  • Type
• Frequency


  How often you should train
• Intensity


  How hard you should train
• Time


  How long you should train
• Type


  Training/ activity (make it fun to avoid tedium)
• Methods of training


  • Continuous training
  • Weight training
  • Fartlek training
  • Plyometric training
  • Circuit training
  • High-intensity interval training (HIIT)
• Continuous training


  • Consists of continuous activity
  • Trains cardiovascular endurance
  • Burns fat and doesn't require much equipment
  • No anaerobic fitness and requires motivation
• Weight training


  • Involves using free weights
  • Trains muscular endurance, speed, power and strength
  • Improves muscular strength and easy to show progression
  • Can be expensive (gym fees) and prone to injuries
• Fartlek training


  • Also known as 'speed play' it involves fast and slow activity
  • Trains aerobic respiration and anaerobic fitness
  • Easily adapted for different sports and fitness levels
  • Difficult to monitor effort and easy to avoid challenging parts
• Plyometric training


  • Eccentric muscle movement
  • Trains power and explosive strength
  • Over time a greater force is created when muscle contracts
  • High amount of stress on muscle
• Circuit training


  • Complete exercise for different muscle groups and stations
  • Trains anaerobic respiration, strength, muscular endurance and cardiovascular
  • Varied, so doesn't get boring and is easily adapted
  • Requires a lot of equipment and time to set up
• High-intensity interval training (HIIT)


  • Involves period of intense work followed by rest periods
  • Trains speed, muscular endurance and anaerobic fitness
  • Benefits game players and can be adapted depending on the sport and fitness level
  • Can become boring and needs to include rest
• Advantages of high altitude training

  • Production of red blood cells
  • Lung capacity increases
  • Trains the body harder
• Disadvantages of high altitude training


  • Puts stress on the body
  • Not available to everyone
  • Can cause nausea