Well organised, methodological, scientific procedure to assists the athlete to achieve high levels of training & performance.
Planning Considerations
• Athlete’s potential
• Rate of development
• Facilities and equipment available
• Objectives
• Competition Schedule
The training plan should be:
-simple
-suggestive
-flexible
General requirements in planning (Siclovan, 1972):
• Long term plans have to be blended with current plans
– the objectives of a long term plan relies on the parameters & content of training included in the annual plans’ macro & micro cycles
– a continuity exists between the present and the future
• Establish and emphasize the main training factor
– during training a coach should always try to emphasize equally or according to the athlete’s need, each factor of training as sell as the underlying importance of volume & intensity.
• Plans’ periodical achievement
– at the beginning of every phase of training, the coach should note the performance objectives or test standards to be achieved during or at the end of that particular training cycle
TYPES OF PLANS USED IN TRAINING
The Training Lesson
– is the main tool used to organize training
• Types of Lessons:
• Learning: to acquire new skills or tactical maneuvers
• Repetition: further learning during which the athletes will try to improve their skills
• Perfection of a skill: for those athletes whose skills have reached an accepted level
• Assessment: when testing the athletes or when having an exhibition competition
• Forms of lessons
• group lessons
• individual lessons
• mixed lessons: combination of both group and individual lessons
• free training lessons: should be limited to advanced athletes
• The duration
• is commonly 2 hrs, can be up to 4-5 hrs
• short: 30-90 min
• medium: 2-3 hrs
• long: over 3 hrs
The Structure of a Training Lesson
• basic structure consists of either 3 or 4 parts
1.an introduction
2. a preparation (warm-up)
3. the main body of the workout
4. the conclusion
The Introduction
• gathering of the athletes
• taking of attendance
• an explanation of the objectives planned by the coach
The Preparation (warm-up)
• is a physiological and psychological preparation for the training tasks to come
– purpose is to reach or approach a state of high physiological efficiency prior to commencement of training and competition
• results in a raised body temperature, stimulated CNS activity
• Composed of two parts
– The General Warm-Up
– The Special Warm-Up
The General Warm-Up
– the intensity has to be increased progressively
– increasing the working capacity by increasing the functions of the body
– the blood flow increases and stimulates the respiratory centre leading to an increase in the oxygen supply of the athlete
– the most effective warm-up seems to be one of low to moderate intensity & of longer duration
• duration should be between 20-30 min or even longer
The Special Warm-Up
– the main objective is to prepare the athlete to the predominant type of work to be performed during the main part of the training lesson
The Main Body
– learn the skills and tactical maneuvers
– develop biomotor abilities
– enhance the psychological qualities
• content depends on:
– the degree of training
– kind of sport
– sex
– age
– training phase
• For less advanced athletes:
1. the athlete should exert movement destined to learn and perfect technical or tactical elements
2. The development of speed/or coordination
3. The development of strength
4. The development of endurance
for learning or perfecting technical and tactical elements:
– athlete should consolidate elements, skills acquired in the previous lesson(s)
– perfect technical elements,skills of utmost importance
– apply skills in identical conditions to competition
• For each training lesson a coach should have objectives to be achieved in the main part
The Conclusion
• it is best to progressively decrease the work load at the end of the lesson
– to approach the athlete’s initial normal biological and psychological rest state
The Duration of each Part of a Lesson
1. Introduction 5 min.
2. Preparation 30 min.
3. Main body 75 min.
4. Conclusion 10 min
TOTAL 120 min.