Training
• is an organized exercised program to develop an athlete for a particular event by increasing physical, technical and tactical skills.
The objectives of training
1. Multilateral Physical Development:
– Overall physical fitness-general endurance, strength, flexibility, speed etc.
2. Sport Specific Physical Development:
– Every sport needs specific requirements.
3. Technical Factors:
– Develop the capacity to perform all technical actions properly. Perfect the require technique based on a rationale and economical performance with the highest possible speed.
4. Tactical Factors: Learning and improving the strategies of the sport and games
*developing a strategy for an opponent
*developing a strategy based on weakness and strength of the athlete.
5. Psychological Aspects:
– Psychological preparation helps to ensure physical performance and also improves discipline, perseverance, willpower, confidence and courage
6. Team Capability: To establish a harmony among the team members level of physical, technical, strategical preparation.
7. Health Factors:
– Proper correlation of the intensity of training with individual effort capacity.
8. Injury prevention:
– Increasing flexibility, strengthening muscles, tendons and ligaments.
– Take safety precautions.
9. Theoretical knowledge:
– Increasing athletes’ physiological and psychological knowledge.
Principles of Training
• To make one gain study progress in his/her training and avoid illness and injury.
I. The principle of active participation in training
• The cooperation athletes and coaches.
• Ritter (1981) suggests that the following rules can be derived from these principles:
1.The coach should elaborate (refine) training objectives together with his/her athletes.
2.The athlete should actively participate in planning long and short term training programs, as well assign analyzing them.
3. The athlete should periodically establish and pass tests and standards.
4.The athlete must undertake individual assignments without the coach’s supervision.
II. Principle of multilateral development
• The main phases of athletic training
Multilateral development
Specialized training
High performance
• Key word: Maturation
III. Principle of specialization
• Selection of training program or exercises for:
– Athlete or player (young-mature beginner-outstanding)
– Sport or event (basketball-high jump)
IV. Principle of individualization
• Determine the requirements of training for each athlete or player according to his/her abilities, potential, learning characteristics and specificity of the sport.
Ritter (1982)
1. The analysis of the athlete’s work capacity and personality development:
– Biological and chronological age
– Experience or the starting age for the sport
– Training and health status
– Training load and the athlete’s rate of recovery
– Athlete’s body build and nervous system type.
2. Adaptation
3. Sexual differences
V. The principle of variety
To avoid boredom and maintain interest (1000 hours per year)
Having a knowledge and large resource of exercises.
Work---rest Hard---easy
VI. The principle of modeling the training process
A model is an imitation or simulation of a reality (athlete-environment)
The Criterion of a New Model Process
• Contemplation (observing and analyzing the actual state of training)
• Inference (concluding observation and analyzing)
• Introduce new qualitative and quantitative components of training
• Improve qualitative and quantitative components of training
• Test the new model
• Conclusions regarding the validity of new model (slight alterations if necessary or needed
• Final (ultimate) model
• Application
• Model has to be specified for an athlete or team
VII. Principle of progressive increase of load in training
• Athlete reacts anatomically, physiologically and psychologically to the demand of the increase in training load.
Micro-cycle: A phase of training of approximately one week.
Macro-cycle: A phase of training of 2-6 weeks long.
Olympic cycle: A phase of training of 4 years long.
• The frequency of the increase in training load must be determined in accordance with each individual’s needs, rate of adaptation and calendar of competition.
• As a general guideline, the more complex and difficult the training task is, the lower the increase in training should be.
• Each year the volume of training has to be increased by 20-40 % depending on characteristics of the sport.
Flexibility: From day to day
Strength: From week to week
Speed: From month to month
Endurance: From year to year