training methods

• continuous training


  works on aerobic power - low intensity for long periods of time without rest intervals

  develops stamina and places stress on aerobic system
• fartlek training


  speed play

  pace of run is varied and works both aerobic and aerobic energy systems

  around 40 minutes

  individual determines intensity and length of training
• interval training


  anaerobic power

  periods of high intensity work followed by recovery periods

  versatile and can be adapted to performers needs

  duration, intensity of work and recovery periods must be taken into account
• circuit training

  athlete performs a series of exercises at stations

  consider number and variety of stationos
• weight training


  develop muscular strength, series of resistance exercises through the use of free weights or fixed machines

  max strength - high weight and low rep

  often for power performers
• PNF


  advanced stretching technique

  requires an experienced partner

  muscle isometrically contracts for at least 10 seconds, then relaxed and stretched agains, where a new stretch reflex is felt - will go further next time