CHAPTER-10

TRAINING IN SPORTS

SPORTS TRAINING: -
sports training is the main component and basic form of preparing the sports man for
the competition. Sports training is a systematically planned preparation with the help of
various exercise.

CONCEPT OF TALENT IDENTIFICATION AND TALENT DEVELOPMENT IN SPORTS

Talent identification: -
- It is the process by which children are encouraged and motivated to
participate in particular sports according to their interest.
- Participants are tested on certain parameters.
- These parameters are designed to predict their performance capacity.
- Current level of fitness and maturity is taken into consideration.
- Talent identification is the search for young athletes with the potential to
become elite athletes.
- Their performance is predicted on the basis of by measuring PHYSICAL,
PHYSIOLOGICAL, PSYCHOLOGICAL and SOCIAL attributes.
- Physical characteristic: - is the foremost components in which size,
strength, maturation and shape of body is measured.
- Technical skill: -comprises dribbling, passing, controlling and shooting,
defensive skills.
- Psychological attribute: - self-esteem, goal setting, self-talk, positive
attitude are taken into consideration.

Talent development: -
- It is the first step in progression from the beginner to successful
international athlete.
- At this providing such learning environment which convert young athlete
to sporting stars.
Following are the steps for talent identification and talent development
i) Talent detection: - searching of potential athletes who are currently not
participating into the sports competition. For this many sports camps are
put up in rural areas and urban areas.
The main aim is to encourage and motivate the children to participate
into sports according to their personality traits.

ii) Talent identification: -recognising of participants with potential at early

age to become elite performer in the future.

iii) Talent development: -provide athletes with suitable learning

environment
iv) Talent selection: - it is the ongoing process of identifying individuals at
various stages of development
 INTRODUCTION OF SPORTS TRAINING CYCLES – MACRO CYCLE, MESO CYCLE AND MICRO CYCLES

The main aim of sports training is to win in competition. The best performance
should be given in the competition i.e. at particular time, so to achieve that the training
should be based on the periodisation.

Periodisation is the systematic planning of sports training. Periodisation is the process of

dividing a long-term plan into the phases i.e. preparatory phase (1st to 6th months), competition
phase (7th to 11th months) and transitional phase or rest and recovery phase (12th month) and
further these phases are divided into cycles i.e. micro cycles, meso-cycle and macro-cycle.

The three cycles of training are:

(a) Micro Cycle: The duration of this cycle is 3 to 10 days and it is shortest cycle of training. In the
case of an intermediate and high-performance sportsperson, this cycle lasts 5 to 10 days. The
last day of the micro cycle provides active recovery and relaxation to the sportsperson to
prepare him for training in the next micro cycle.

(b) Meso-Cycle: The duration of this training cycle is 3 to 6 weeks and also known as cycle of
medium duration. The purpose of this cycle is to tackle specific training tasks.
These tasks are:
• Learning and acquiring mastery of skills
• Maintenance and stabilization of performance
• Development of physical and motor fitness components
• Preparation for a specific competition
• Attainment of optimal level of performance
• Preparation for the next mesocycle by providing recovery and relaxation.

(c) Macro Cycle: The duration of this cycle is 3 to 12 months and it is considered longest cycle of
training. A macrocycle is an annual plan of training. The purpose of the macrocycle is to
enable the sportsperson to improve the performance capacity to put up an optimal
performance, at a specific time, during the competition. A macrocycle comprises several
mesocycles; the last mesocycle ensures recovery and realization for a smooth transition to
the following macrocycle.

TYPES AND METHOD TO DEVELOP: - STRENGTH, ENDURANCE, SPEED, FLEXIBILITY, COORDINATIVE

ABILITY

1) STRENGTH:
Strength is the ability of an individual to resist against the resistance. It is the ability of the
muscles to overcome resistance.
The force that can be exerted by muscles.
Strength is measured in POUNDS OR DYNES
Strength is measured by an instrument is called DYNAMOMETER
Types of strength;
DYNAMIC STATIC
-Isotonic strength -Isometric strength
-Movements are clearly -Movements are not seen
visible. directly
-It usually applied in each -It is not usually applied in
sports movement. sports, but usually applied in
-Dynamic strength is of three weightlifting in some phases.
types.
TYPES OF DYNAMIC STRENGTH

MAXIMUM STRENGTH EXPLOSIVE STRENGTH STRENGTH ENDURANCE

-Ability to work against -Ability of muscles to -Ability to overcome
Maximum resistance. overcome resistance with resistance or to act against
-it is used in those sports high speed. resistance under condition
where heavy resistance is -combination of strength of fatigue.
required in single effort. and speed. -combination of strength
and endurance.
Example: - weight lifting, Example: - Example: -
throws, jumps. -take off in long jump, high -it is commonly used in long
jump, triple jump. distance races, swimming,
-crouch starts in sprint. road cycling.
-jumping in volleyball while
smashing.
It is not used in majority of Usually applied in sports Usually applied in most of
sports where the movement is sports
done once.

METHODS OF IMPROVING STRENGTH

ISOMETRIC METHOD ISOTONIC METHOD ISOKINETIC METHOD

-Means Same length -Means same tension. -Same motion.
-it was developed by -it was developed by DE -it was developed by
HITTENGER in 1953. LORME in 1945. PERRINE in 1968.
-during these exercises the -HEAVY resistance with -most advance method to
length of the muscles same. LOWER repetition for the develop strength.
-No external movement is development of strength, ie. -maximum contraction with
visible to others. Hypertrophy of muscles. constant speed over full
-during these exercises, -LOW resistance with HIGH range of movement.
tension in the muscles repetition develops -are done on especially
develop but no change in Muscular endurance. designed machines.
the length of muscles. -Muscles length changes -pullies are especially
-these exercise need less during these exercises. designed that every angle
time and can be performed -external movement is same amount of force is
any where. visible. exerted.
-no such equipment are -it is also called DYNAMIC
required. CONTRACTION.
-best method to develop
strength.
-also used for the
rehabilitation of weak
muscles.
-exercise done with
equipment and without
equipment.
Develop maximum strength Develop explosive strength Develop strength
and static strength endurance
Examples: - Examples: - Examples: -
-pushing the wall -bench press -rowing
-holding dumbbells -arm curl -cycling
sideways -squats -swimming
-leg raise at 45 degree -bent over rowing
-‘T’ Position on Roman ring -calisthenic exercises
in gymnastic. -spot jumping
 2) ENDURANCE

It is the ability of an individual to act against resistance under the condition of

fatigue.
Capacity of an individual to sustain movements or activities over a period of time.

TYPES OF ENDURANCE

ACCORDING TO NATURE OF ACTIVITY

BASIC ENDURANCE GENERAL ENDURANCE SPECIFIC ENDURANCE
-Also called aerobic -in this one can resist -specific endurance is the
endurance. fatigue over vast range of ability to resist fatigue
-ability to perform activities. caused by particular
activities in which large -an individual can indulge sports activities.
number of body muscles in a varieties of sporting -nature of fatigue is
involved. activities for long different for different
duration without fatigue. sports.
-activities may be of Low
or High intensity for
longer duration.

-Activities are performed Activities are performed Activities are specific.

at slow pace for longer at high pace for longer Examples: -
duration (heart rate goes duration. -wrestling
60%-70% of the -activities may be aerobic -swimming
maximum HR) and anaerobic. -boxers
-helps to reduce
cholesterol and blood
pressure.

Examples: -
-slow jogging
-brisk walking
-swimming at moderate
speed
-

ACCORDING TO DURATION OF ACTIVITY

SPEED ENDURANCE SHORT TERM MIDDLE TERM LONG TERM

It is the ability to It is the ability to It is the ability to It is the ability to
resist fatigue in resist fatigue in resist fatigue in resist fatigue in
sports activities sports activities sports activities sports activities
lasting up to 45sec lasting up to 45sec- lasting up to more than
2min 2min- 11min 11min-
400m 800m 1500m 5000m
 METHODS TO DEVELOP ENDURANCE
CONTINUOUS METHOD INTERVAL TRAINING METHOD FARTLEK METHOD
-it is the best method for improving -BIKILA famous athletic coach of -Gostaholmer from SWEDEN develop
endurance. FINLAND introduced in 1920. this method in 1937
-Exercise is performed for -it is also called TERRACE -fartlek is a SWIDISH word which
Long duration without any break. TRAINING. means “SPEED PLAY”
-in this intensity remain low because -most widely used method for the -it is the combination of continuous
the exercise is done for long period. development of speed and training and interval training.
-cross country race is the best endurance. -this training method lays emphasis
example of continuous method. -in this method short period of on both aerobic and anaerobic
-total duration of the exercise should load are followed by short period system.
not be less than 30 minutes. of rest. -in this pace is not pre-planned, so it
-heart rate remains in between 140- -athlete can perform greatest left over to the athlete.
180 beats/minutes. volume of workout by breakup the -athlete can changes the pace from
-Divided into three total workout into small period. high speed running to jogging.
i) slow continuous method: - mainly -following variables are kept in -he can change his/her speed
long cross-country run are done in mind: - according to the surrounding.
this method. * rate and distance of work. -self discipline is required.
HEART RATE: - 140-160 * number of repetitions. -HEART RATE range between 140-
beats/minute. *Duration of rest. 180 beats/minute
Exercise Duration more than 30 *activity during the rest interval. -DURATION of activity should be
minutes. *frequency of training per week. minimum 45 minutes.
ii) fast continuous method: - in this -in this method the recovery is
intensity kept higher 160-180 incomplete with the efficiency of Example of exercise: -
beat/minutes. 80%-90% of intensity. -Warmup for 5-10 minutes
Exercise Duration 15-20 minutes. -it develops both aerobic and -Running at steady speed for 2 KM
iii) variable pace method:- anaerobic capacity. -Rapid walking for five minutes (recover
combination of the slow continuous -it is based upon the “Effort and -Sprint of 50-60 second
and fast continuous. Recovery” Principle. -Slow jogging
Running done with variable -load can be increased by reducing -Full speed up hill for 200 mts
intensity. the recovery period or by -Slow walking
HEART RATE: - 140-180 beat/minute increasing the workout. -Down hill running for 400 mts
Exercise duration: -15-60minutes. -Slow running
ADVANTAGES -Do some squats
ADVANTAGES -more workout can be performed -Do some push ups
-increase in glycogen in liver and in short duration. -Jogging at 50% intensity
muscles. -increase the efficiency of heart
-increase in the number of and lungs. ADVANTAGES
mitochondria -gives better result in short time. -good for aerobic and anaerobic
-efficiency of heart and lungs -burns more calories. fitness
increases -it improves speed and endurance
-self-discipline & self-confidence DISADVANTAGES -improvement in the efficiency of
-reduce fat -peak performance comes before heart and lung.
-decrease lifestyle diseases. competition and cannot remain up -very flexible in nature
to competition time. -number of athletes can take part in
DISADVANTAGES -more chances of injuries. this training simultaneously.
-individual feels boredom
-inability to improve anaerobic DISADVANTAGES
fitness. -cannot be monitored properly
-increase the chances injuries in the
beginners
Cross country 400m Jogging or slow running for 5-10min
 3) SPEED
-It is the ability to move from one place to another in the shortest possible time.
-The capacity of moving a body part or the whole body with the greatest possible velocity.
-generally speed is considered with fast running but it is not correct, many faster movement
done by the body where no distance is covered.
Example: -
- Spiking in volleyball
- Kicking in football
- Punch delivered in boxing
TYPES OF SPEED

REACTION ABILITY ACCELERATION MOVEMENT SPEED LOCOMOTOR SPEED ENDURANCE

ABILITY
-It is the ability to react -It is the ability to Ability to perform Ability to maintain Ability to do
effectively and quickly achieve max speed single movement in maximum speed for movement with high
to any action or signal. from stationary minimum possible maximum possible speed under condition
It is the combination of position or slow time. duration. of fatigue.
reaction and speed. -it depends upon Example: - Example: -
coordination ability. -ability to achieve explosive strength, 100,200,400, hockey, When long distance
-Reaction ability does high speed in flexibility, technique football runner finishes the
not mean to react minimum possible and coordinative race with great speed.
quickly to a signal but time. ability
the reaction should be -it mainly depends -it can be measured
accurate according to upon the explosive time taken to complete
the situation. strength, technique, the movement.
-Reaction ability is of and flexibility. Example: -
two types: - Example: - sprints in Wrestling, boxing,
A) simple reaction athletic, football, jumps, throws,
ability: - ability to react gymnastics. gymnastics
quickly in already
determined manner to
known signal. Example
start in athletic.
B) complex reaction
ability: - ability to react
quickly and accurately
to unexpected signal.

METHODS TO DEVELOP SPEED

ACCELERATION RUN PACE RUN DEVELOPMENT OF REACTION
TIME
-Attaining max speed from -It means running whole distance of -time taken to respond a stimuli
stationary position a race at constant speed. or signal.
-it depends upon explosive strength Example: - race of 800 mts. And -it can be developed by giving
and flexibility of an individual. above. (runner maintain the speed practice of reacting repeatedly on
of each lap) particular signal.
-good athletes know his pace and -signals can be given in the form
they run each lap with their pace. of sound or light.
-a runner can develop speed by the
following method: -
i) by increase stride length
ii) by developing strength of the legs
iii)by developing coordination
between arms and legs.
Activities are done at fast pace Activities are done with constant
speed
Based on athlete age
Require proper warm up and interval
 4) FLEXIBILITY

It is the maximum range of movements around the joints.

TYPES OF FLEXIBILITY
PASSIVE FLEXIBILITY ACTIVE FLEXIBILITY
It is the ability to do movement with It is the ability to do movement without
external help. external help
Example: -stretching exercise with help of Example: - doing stretching without
partner external help.
Passive flexibility is always more in It is less than passive flexibility
comparison to active flexibility.
Two types:
1. static- when persons remain in
static position.
Example: - performing yoga asanas by
holding in one position.
2. dynamic – doing movements when an
athlete is in motion.

METHODS TO DEVELOP FLEXIBILITY

BALLISTIC STATIC- STRETCHING DYNAMIC PROPIOCEPTIVE NEURO

METHOD STRETCHING MUSCULAR FACILITATION
TECHNIQE (PNF)
When stretching Gradually coming to It consists of -This technique is normally
exercise are done in stretching position controlled arms and used by the advanced and
swing or in rhythmic and hold that position legs movements and high skilled sports person to
manner. for few seconds. by swings that take increase flexibility.
The related joint is you gently to limit of -it involves use of muscle
stretched with swing. range of motion contraction before stretch in
an attempt to achieve
maximum muscle relaxation.
-following procedure for PNF
i) one has to move into stretch
position so that he can feel
stretch sensation.
ii)your partner hold the body
part in stretch position.
iii)you push against your
partner by contracting
antagonist muscles for 6-10
seconds and then relax.
iv)then your partner moves
the limb further into stretch
until you feel the stretch
sensation.
v)then again go back to
number 2 point to repeat the
same procedure.
-PNF is the best method to
increase the flexibility in
shortest possible time.
 Suggestions for improving flexibility: -
i) proper warmup should be done before doing stretching exercise
ii) don’t do stretching in the state of fatigue.
iii) Repetitions are compulsory for flexibility.
iv) Assistant should be trained.
v) Joints should not be stretched beyond capacity.
vi) In case of pain in joints, stretching exercise should be avoided.

5) COORDINATIVE ABILITIES

Those abilities of an individual which enable the individual to do various related activities
properly as well as efficiently.

ORIENTATION ABILITY It is the skill to determine and change the position in complex situation.
This ability depends on the functional capacity of sensory organs.
Example: - defending an opponent in football, position is changed according to
the movement of opponent.
COUPLING ABILITY It is the capacity of an individual to perform better coordination of different
parts of the body.
Example: -dribbling in basketball, coordination between both the limbs is
required.
In boxing, movement of head, hands, trunk and feet.
REACTION ABILITY Ability to react quickly and efficiently against signal.
-Reaction ability is of two types: -
A) simple reaction ability: - ability to react quickly in already determined
manner to known signal. Example start in athletic.
B) complex reaction ability: - ability to react quickly and accurately to
unexpected signal.
BALANCE ABILITY Ability to maintain balance and regain balance quickly after disturbing
movements.
Example: - maintaining balance in stationary position (graudasana, tadasana,
handstand in gymnastic)
Also maintaining balance when the body in motion (performing activity on
balance beam, skiing, etc)
RHYTHM ABILITY It is the ability to do movement with rhythm.
Examples: - artistic yoga, gymnastics, aerobics, synchronised swimming
ADAPTATION ABILITY It is the capability of the person to change movement on the basis of
anticipation of situation. This ability is achieved after mastering the skills.
DIFFERENTIATION ABILITY It is the ability to achieve high degree of accuracy and economy of separate
body movements

METHODS TO DEVELOP COORDINATIVE ABILITIES

1) Regular physical exercise: - regular physical exercise helps in improving coordinative abilities because
different types of physical exercises are performed. Different exercise to develop balance ability, rhythm
ability, coupling ability etc
2) Movements should be done correctly: - during exercise movement should be done correctly and
consciously with proper concentration. Practicing the movements helps in the mastery in the skills.
3) Degree of difficulty: - by doing variation in the movement, execution, practice against time, practice under
fatigue condition.
4) General and Specific exercises: -general exercises should be involved in training programme to develop the
general coordinative abilities, involvement of specific exercises particular to the specific sports helps to
specific coordinative abilities.
5) Variation in exercise: - limited number of physical exercises do not give the desired result, so variation of
exercises to be done for the improvement of coordinative abilities.
 CIRCUIT TRAINING

- Circuit training method was designed by G.T.ADAMSON and R.E.MORGAN of Leeds university in 1957.
- It is a scientific arrangement of exercises, performed systematically and repeatedly as circuit.
- The main objective of circuit training is to develop endurance and strength along with flexibility and
mobility.

TYPES OF CIRCUIT TRAINING

a) Timed circuit training: the duration of rest and workout remain fixed.
Example: exercise is done at least 30 seconds and after that a rest period of 30 seconds is
given to the athlete.
b) Competition circuit training: in this training emphasis is on the number of repetitions you
make in 30 seconds.
Example: if you do normally 12 sit ups in 30 seconds, from this method point of view, you will
try to increase the number of sit ups in 30 seconds.
c) Repetition circuit training: this method is appropriate for those athletes who have different
levels of physical fitness. Athletes who are more fit can do more repetition of exercise and
those who are less fit can do less number of repetition.
d) Sports specific: in this method skills and exercise are done for the specific sports in a circuit.

Main characteristics of circuit training

- Exercise are simple to learn and simple to execute.
- Exercise are performed with medium resistance.
- Number of repetitions are more.
- Main aim to develop endurance and strength.
- Involves exercise of whole body parts.

How to increase the load in circuit training

- Number of repetition can be increased per exercise.
- Frequency can be increased.
- Additional load can be increased.
- Interval between exercise can be reduced.
- Number of rounds can be increased.

Advantages of circuit training

- Can be performed indoor as well as outdoor.
- Less equipment are required.
- Easy to learn.
- Athlete gains good result in short period of time.
- Does not required long duration to perform exercise.
- Many athletes may involves at a same time, according to the stations involves
- Coach easily watch and supervised
- Helps in the prevention of diseases.
- Burns extra fat