Chapter- 10

TRAINING IN SPORTS

1. Concept of Talent Identification and Talent Development in Sports

2. Introduction to Sports Training Cycle – Micro, Meso, Macro Cycle.
3. Types & Methods to Develop – Strength, Endurance, and Speed.
4. Types & Methods to Develop – Flexibility and Coordinative Ability.
5. Circuit Training - Introduction & its importance

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 CONCEPT OF TALENT IDENTIFICATION AND TALENT DEVELOPMENT IN
SPORTS

• Recognizing current participants with the potential to

TALENT become elite performers. Predicting performance over
IDENTIFICATION various periods of time by measuring Physical,
Physiological, Psychological and sociological attributes.

• Talent development refers to a process of developing &

TALENT
improving selected children to their maximum
DEVELOPMENT
potentialities in competitions.

INTRODUCTION TO SPORTS TRAINING CYCLE – MICRO, MESO, MACRO

CYCLE
The whole training period is initially divided into three periods:
• Preparatory Period- It involves preparation long before the staring of a competition.
• Competition Period- It involves preparation during competition.
• Transition/Recovery Period- It involves active recovery & rest to cope up body for
training in next season.
Each of these periods in turns is again divided into various training cycles depending on the
target training outcomes like improving specific fitness components, specific technique etc.

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 TRAINING
DURATION CHARECTERISTICS
CYCLE

A macrocycle is a The purpose of the macrocycle is to enable the

yearly strategy sportsperson to improve the performance
that aims to peak capacity to put up an optimal performance, at a
MACRO CYCLE
for the year’s specific time, during the competition. A
primary macrocycle again comprises several Mesocycles.
competition.

From two to six It comprises of 3 to 6 Micro cycles. The purpose

MESO CYCLE
weeks of this cycle is to tackle specific training tasks

It is the smallest Phase and is focussed on

MICRO CYCLE 3 to 10 Days
detailed layout of the Training Schedule.

Fig. 10.1 Training Cycles

TYPES & METHODS TO DEVELOP – STRENGTH, ENDURANCE, AND SPEED, FLEXIBILITY

AND COORDINATIVE ABILITY

STRENGTH
Maximum Strength
Dynamic -Ability of the body to work against
Strength maximum resistance

-When the Force is

applied along
movement of muscle
Strength Endurance
fibre
- Ability to overcome resistance under
the condition of Fatigue.
Strength
Static
Strength- -When the
Force is applied but Explosive Strength
there is no movement -Ability to overcome resistance with
of muscle fibre high Speed

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METHOD TO DEVELOP STRENGTH

‘Iso’= Same/No ‘Iso’= Same/No ‘Iso’= Same/No

ISOTONIC EXERCISES
ISOMETRIC EXERCISES

ISOKINETIC EXERCISES
Change Change Change
‘Metric’= ‘Tonic’= Pressure/ ‘Kinetic’=
Measurement Resistance Movement/Motion

Exercises where there Exercises where there Exercises where there

is no change in is no change in is no change in Force/
Muscle Length. Resistance being being applied on the
applied on the Muscles throughout
Muscles. the Range of Motion.
Here Force is exerted Force is exerted by the Force is exerted by the
by the Muscles but no muscles with visible muscles with visible
visible movements Movements Movements
takes place. throughout a Range of throughout a Range of
Motion Motion
E.g. Holding a
Dumbbell/ weight for E.g. Bicep Curl, E.g. Bicep Curl with
certain duration of Tricep Curl etc. Specialized Machines
Time

Fig. 10.1 Isometric Exercise Fig. 10.2 Isotonic Exercise Fig. 10.3 Isokinetic
Exercise

ENDURANCE
Activities upto 45
Sec.
Speed Endurance
E.g. 100, 200 and
400 m Sprint
Activities from 45
Short Term Sec to 2 Min
Endurance Duration.
E.g. 800m Run
Endurance
Activities from 2
Mid Term Endurance Min to 11 Mins
E.g. 1500 m Run

Activities above 11
Long Term Mins
Endurance E.g. 5000m 10000m,
Marathon Run etc.

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METHOD TO DEVELOP ENDURANCE

INTERVAL METHOD
CONTINUOUS METHOD

Exercise is Exercise is

FARTLEK METHOD
Exercise is
performed for a long performed in performed for a long
duration without any Intervals. Repeation duration without any
break. of Movement over break in diferent
Intensity of and again with a terrain.
exercises remains period of rest in Intensity is not
low. between. preplanned and
Duration should not Intensity of varies with Terrain.
be less than 30 Min. exercises should be Duration should not
High. be less than 45 Min.
Heartbeat between
140-160 beats per Heartbeat between Heartbeat between
minute. 160-180 beats per 140-180 beats per
minute and then rest minute.
Variation: upto 120-140.
Slow Continious
Fast Continious Introduced by Gosta
Introduced by Bikila Holmer in 1937.
in 1920. Also known as
Speed Play.

Fig. 10.2 Sample Layout of Interval Training Method

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SPEED

Reaction Ability to react effectively and

Ability quickly to any action or Signal

Acceleration Ability to achieve maximum

Ability speed in shortest possible time

Movement Ability to perform a movement in

Speed
Speed a shortest possible time

Ability to maintain maximum

Locomotor
speed for maximum duration of
Ability
time
Ability to perform a movement in
Speed
a shortest possible time under the
Endurance
condition of fatigue.

METHOD TO DEVELOP SPEED

Repeating the Repeating the Increase in

ACCELERATION RUN

IMPROVING STRENGTH

initial movement movement with strength in the

or acceleration same speed muscles helps in
phase through the exerting more
PACE RUN

repeatedly. period of force and this

activity. results in higher
speed.
E.g. For 100m
Event repeating E.g. For 400m
the initial 30m run Maintaining
to 40m the same pace
repeatedly over the entire
400m

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FLEXIBILITY

Passive Flexibility
(Ability to perform
movement over a
range of motion
with external help)

FLEXIBILITY Static Flexibility

(Ability to perform a movement
Active Flexibility through a higher range of motion in
(Ability to perform a static position)
movement over a
range of motion
without any Dynamic Flexibility
external help) (Ability to perform a movement
through a higher range of motion in
a moving action)

METHOD TO DEVELOP FLEXIBILITY

BALLISTIC METHOD

DYNNAMIC STRETCHING METHOD

PNF TECHNIQUE
STATIC STRETCHING METHOD

The Holding the Slowly Stretching is

movement is movement in moving the performed
performed in the Stretched body part to after a brief
a swing or condition the maximum period of
rhythmic range of muscle
manner. motion. contraction.

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COORDINATIVE ABELITIES

Orientation Ability to determine body parts

Ability in relation to time & space

Coupling Ability to Combine different

Ability body part

Reaction Ability to react or respond

Ability quickly to a signal

Ability to maintain balance

Balance Ability
during a movement
Coordinative
Abilities
Rhythm Ability to perform a movement
Ability in a rhythmic manner

Ability to change a movement

Adaptation
by anticipating another
Ability
movement

Ability to achieve a high degree

Differentiation
of accuracy and economy in
Ability
different phases of movement

CIRCUIT TRAINING - INTRODUCTION & ITS IMPORTANCE

Circuit Training was developed by R.E. Morgan and G.T. Anderson in 1953 at the University
of Leeds in England. Circuit training involves resistance exercises that work multiple muscle
groups, it helps to build overall strength and improves muscular endurance. The exercises
are selected based on the target training outcome and the athlete needs to perform those
exercises in a particular sequence. Between each exercise an incomplete active recovery
period of 10-30 sec. is provided.
Different stations are designed with different set of exercise. Groups may be divided as per
the number of stations and a round is complete when a group performs exercise of all the
stations. It is an example of High Volume-Low Intensity workout.
IMPORTANCE
• Improves muscular endurance.
• Increases strength and muscle growth.
• Improves heart health
• Offers a full-body workout.
• Its time efficient.
• Improves exercise adherence.
• May promote weight loss.

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