CH : 10

TRAINING IN SPORTS
BY: AMAR DUBEY
 LEARNING OBJECTIVES:
1. CONCEPT OF TALENT IDENTIFICATION
2. INTRODUCTION TO SPORTS TRAINING CYCLE – MICRO, MESO,
MACRO CYCLE
3. STRENGTH:-
4. ENDURANCE:-
5. SPEED:-
6. FLEXIBILITY:-
7. COORDINATIVE ABILITIES:-
8. CIRCUIT TRAINING
CONCEPT OF TALENT IDENTIFICATION
• The goal of a talent identification decision is to correctly identify a
developing athlete with the potential to become a successful elite
performer in their respective sport.

• Talent identification shouldn’t be done to early (3-6yrs) whereas

the young kids (7-9yrs) should get good chance to develop the
physical skills and enjoying sports.
 KEY COMPONENTS TO IDENTIFY TALENT IN SPORTS

• Physical Characteristics
• Physiological Characteristics
• Health and Heredity Characteristics
• Performing basic skill characteristics
• Psychological and cognitive characteristics
• Performing in competition
• Conducting Motor fitness test
 NATIONAL SPORTS TALENT SEARCH DEVELOPMENT

• Under National Sports Talent Search Development scheme students

are selected on the basis of their interests and skills proficiencies.
Every year 1000 students are selected in different discipline and each
student is also provided 5,00,000 (5 Lakh)Rs. Scholarship. This is a
very good platform for all skillful students as in this scheme talent
from all over india is being discovered in various sports discipline.
 OBJECTIVES OF TALENT DEVELOPMENT PROGRAMME

• To search sports talent at grass root level

• Selecting on the basis size, physical abilities, physical disabilities and
interest
• To promote sports academics at school level, district level and state
level.
• To avail sports facilities to the students.
• To give platform to sports talent.
• To provide financial support to underprivileged.
 TALENT SEARCH DEVELOPMENT PROGRAMME

• This programme was first introduced in 2018 by Sports authority Of India

(SAI) under “Khelo India Programme” to search Talent and develop those
Skills and abilities.
• Those students who perform extraordinary in these competition are awarded
and acknowledged and also given chance to be selected under this scheme.
• After selection, game specific training are given to the student in sports camps
in various disciplines of sports where a group of experts like coaches, dietician,
physiotherapist, fitness trainer, sports player and sports experts work as a team
together to achieve goals.
2. INTRODUCTION
TO SPORTS
TRAINING CYCLE
MICRO, MESO, MACRO CYCLE
SPORTS TRAINING
• Training is the process of preparing an individual for any
event, activity or job. Usually in sports, we use the term
sports training, which denotes the sense of preparing
sports persons for the highest level of performance.
 TRAINING CYCLES

1. MACRO CYCLE OF TRAINING;

• A macro cycle is an annual plan that works towards peaking for the
goals competition of the year.
• Three phases in the macro cycle:
Preparation Period/Phase
Competitive Period/Phase
Transition Period/Phase
TRAINING PERIODS

1. PREPARATORY PERIOD: In this period, players achieves the

physical fitness and skill efficiency for the competition.
2. COMPITITION PERIOD: In this period, players participate for
competition and aims to achieve top performers in competition.
3. TRANSITIONAL PERIOD: This is a relaxing period after
competition to recover from stress of training.
2. MESO CYCLE OF TRAINING:
• Training duration of between 206 weeks (depend on the sporting
discipline).
• Its defines as the number of continuous weeks where the training
program emphasize the same type of physical adaptations, e.g.
Muscle mass.
• The goal in mind is to make sure the body peaks for the high
priority competitions by improving each cycle along the way.
3. MICRO CYCLE OF TRAINING:
• A micro cycle is typically a week
• Each micro cycle is planned based on where it is in the overall
macrocycles.
• No. of workouts 4-16 workouts – it takes for the athlete or
fitness client to adapt to training program.
• A change to one or more program variables should be made
after adaptation.
1. STRENGTH, DEFINITION, TYPES AND METHODS OF
IMPROVING STRENGTH:
STRENGTH: MEANING AND DEFINITION
• Strength is the capacity of the whole body or any of its part to exert forces.
TYPES OF STRENGTH
 Different types of sports require different types of strength. So, for better
understanding strength can be divided into 2 types.
1. Dynamic strength
2. Static strength
DYNAMIC STRENGTH
• It can be called Isotonic strength as it is related to movements.
• In the pull or push we require dynamic strength movements are clearly visible.
• There are three types of dynamic strength.

Maximum Explosive Strength

Strength Strength Endurance
o MAXIMUM STRENGTH o STRENGTH ENDURANCE
• Ability of the muscles to work • Ability of the muscles to overcome
against maximum resistance. resistance or to act against
resistance under conditions of
• Usually used in those sports fatigue.
where heavy resistance are
tackled. • It can be static or dynamic
depending on the movement.
• Example: Weightlifting.
• Example: Road cycling and combat
o EXPLOSIVE STRENGTH sports.
• Ability of the muscles to
overcome resistance with high
speed.
• Combination of strength and
speed.
• Example: Hammer throw, High
jump, Triple jump.
STATIC STRENGTH
• It is also called isometric strength.
• Ability of the muscles to act against
resistance but no movements are seen.
• It is measure by dynamometer.
• It is not directly applied on sports but
have it phases in different sports like
weightlifting.
1.1 METHODS OF IMPROVING STRENGTH
ISOMETRIC, ISOTONIC, ISOKINETIC
o ISOMETRIC EXERCISE
• ISO – SAME , METRIC – LENGTH
• No direct movements are visible.
• These exercise require less time and equipment's and can be
carried out anywhere.
• These exercise are useful for maintaining strength in case of
injury.
o ISOTONIC EXERCISE
• In these exercise movements can be seen directly.
• Work is done as displacement occurs.
• Length of the muscles increses.
• Best of the strength development.
• Can be performed with or without equipment.
• Examples: Calisthenics exercise, running, weight training.
o ISOKINETIC EXERCISE
• These exercise are performed on specially designed machines.
• These exercise involves a specific types of muscles contractions
which help in gaining strength.
• With these exercise explosive strength and strength endurance
can be improved.
2. ENDURANCE, DEFINITION, TYPES AND METHODS TO
DEVELOP ENDURANCE
“Endurance is the result of a o Types of endurance
physiologic capacity of the o AS PER NATURE OF ACTIVITY
individuals to sustain
movement over a period of
time.”
BASIC GENERAL
“Endurance is the ability to ENDURANCE ENDURANCE
sustain an activity.”

SPECIFIC
ENDURANCE
AS PER DURATION OF ACTIVITY
1. SPEED ENDURANCE: 2. SHORT TERM ENDURANCE:
• Speed endurance is the ability to • Short term endurance is needed
resist fatigue in activities lasting to resist fatigue in sports
up to 45 seconds. activities lasting about 45
seconds to 2 mins.
• It is mainly dependent on the
power and capacity of energy • This endurance depends to a
production. large extent on strength
endurance and speed endurance.
• Example: 400 meter sprint
• Example: 800 meter race
3. MIDDLE TERM ENDURANCE: 4. LONG TERM ENDURACE:
• Middle term endurance is • Long term endurance is
needed to resist fatigue in needed in such sports
sports activities lasting about activities lasting about more
2-11 mins. than 11 mins.
• It depends on strength • Example: cross country and
endurance and speed marathon race.
endurance but to a limited
degree.
• Example: 1500 meter race
 METHODS TO DEVELOP ENDURANCE:
• The following methods are used to develop endurance:
CONTINUOUS TRAINING METHOD

INTERVAL TRAINING METHOD

FARKLEK TRAINING METHOD

 CONTINUOUS TRAINING METHOD
• In this method an exercise is ADVANTAGES:
performed for a long duration
without break. • Increases glycogen in muscles
and liver.
• Intensity of exercise is low.
• Increases the number and size of
• Duration should not be less than mitochondria.
30 mins.
• Increases the efficiency of heart
and lungs.
• Improves willpower and make the
individual well determined under
the condition of fatigue.
 INTERVAL TRAINING METHOD:
• Based up on ‘effort and recovery’ ADVANTAGES:
principle.
• More workout in short duration.
• During this training, recovery
• Improved working capacity in short
period is given after speedy
time.
workout.
• Beneficial for both respiratory
• Recovery period duration is to be
system and circulatory system.
adjusted as per athletes efficiency.
DISADVANTAGES:
• Load can be increased by reducing
the recovery duration or increasing • Top performance comes before
workout duration or intensity. competition and cannot remain up
to the competition time.
• There are more chances of injuries.
  FARKLEK TRAINING METHOD:
• A kind of mixture of continuous ADVANTAGES:
training and interval training. • Keeps heart rate up to get good
cardiovascular endurance.
• Helps to train both aerobic and
anerobic systems. • Good for both aerobic and anaerobic
fitness.
• It is a form of running where pace • Make body versatile.
or speed is not pre-planned, pace
can be changed as per DISADVANTAGES:
surroundings and efforts. • Difficult to judge athlete efforts.
• Proper warm-up and cooling • Sometimes athlete may likely to give up
down is required. efforts.
• May cause accidents as it is not pre
planed.
3. SPEED: DEFINITION AND MEANING

• Speed is the ability to move

from one place to another in
the shortest possible time.

‘The rate at which a person can

propel his body or parts of his body’.
 TYPES OF SPEED:

1. Reaction 2. Acceleration 3. Movement

Ability Ability Speed

4. Locomotor 5. Speed
Ability Endurance
1. REACTION ABILITY

• It is the ability to react

effectively and quickly to any
action or signal.

• Types of reaction ability:

1. SIMPLE REACTION ABILITY
2. COMPLEX REACTION ABILITY
Simple reaction ability Complex reaction ability
• Ability to react quickly in • Ability to react quickly and
already determined manner accurately to unknown or
to a known signal. unexpected signals.
• Example: a racer in the start • Example: in a combat sports,
of a race knows about the an athlete need to counter
signal he just needed to the unknown attacks as
react as quickly as he can. quickly and accurately as he
can.
2. ACCELERATION ABILITY

• Ability to achieve maximum

speed from a stationary position
or from low speed state.
• This ability mainly depends upon
explosive strength, technique and
flexibility.
• This ability is required in mostly
all games or sports like –
Football, hockey, swimming, etc.
3. MOVEMENT SPEED
• Ability to do a movement in
a minimum time.
• Technique, explosive
strength, flexibility and
coordinative abilities.
• Ability required in boxing,
wrestling, jumps,
gymnastics, etc.
4. LOCOMOTOR ABILITY

• Ability to maintain maximum

speed for maximum time or
distance.
• Ability to required in
athletics, skating, swimming,
track cycling, etc.
5. SPEED ENDURANCE
• The ability to perform movements
with high speed under conditions
of fatigue.
• This ability depends up on
explosive strength, speed and
endurance.
• It further depends upon local
muscular endurance and lactic
acid tolerance abilities.
 MEHODS TO DEVELOP SPEED
• Speed is the product of ENVIRONMENTAL FACTOR

genetic and environmental

factors. Central nervous system.
Physical factors – muscular
GENETIC FACTOR
strength, flexibility.
Psychological factors –
Percentage of fast twitch Motivation, concentration,
fibers (white fibers) present willpower, etc.
in the body.
1. ACCELERATION RUNS
RUNNING A SPECIFIC DISTANCE FROM THE START AND TRIES TO ATTAIN THE MAXIMUM SPEED
AS SOON AS POSSIBLE AND FINISHES THE DISTANCE WITH THAT SPEED.

• Usually adopted to develop speed, attaining maximum speed from

stationary position.
• An athlete must master the technique first then switch to this method.
• Proper warm-up is must before performing the acceleration runs.
• Adequate amount of rest is given in between the runs (4-5 mins).
• Athlete should try to attain the maximum speed in between 50-60 m and
try to maintain that speed as further as he can.
2. PACE RUNS OR RACES

• Pace runs mean running the

whole distance of a race, an
athlete runs the race with
uniform speed.
( for more than 800 m).
4. FLEXIBILITY: TYPES, DEFINITION AND TYPE

• Flexibility is the range of movements of joints.

• There are two types of flexibility:

1. Passive 2. Active
Flexibility Flexibility
  PASSIVE FLEXIBILITY
• Range of motion a joint can
move into when there’s an
external force helping it to go
there.
• It is always more than active
flexibility.
• Example – stretching with the
help of a partner.
 ACTIVE FLEXIBILITY
• Range of motion a joint can
move into without an external
force helping it to go there.
• Example – stretching by own.
• There are two types of active
flexibility:
1. Static Flexibility
2. Dynamic Flexibility
Static Flexibility Dynamic Flexibility

• A kind of flexibility in which • A kind of flexibility in which

you stand, sit or lie still and controlled movements are
hold a single position for a done to prepare your
period of time. muscles, ligaments and
other soft tissues for
• Example: sitting, lying, and performance and safety.
starting position of various
sports. • Examples : gentle jogging or
slow run.
  METHODS TO IMPROVE FLEXIBILITY
1. BALLISTIC METHOD
• The movements is performed with a
swing in a rhythmic way.
• Can be performed rhythmically with a
count, reaching the maximum limits.
• Appropriate warm up is required to avoid
the chances of over stretching of a joint.
2. STATIC STREACHING METHOD
• It involves gradually easing into the
stretch position and holding the
position.
• For improving range of flexibility –
30 sec hold.
• For cool down – 10 sec hold.
3. DYNAMIC STREACHING METHOD

• It consists of controlled leg and arm

swings that gently reaches the range
of motion.
• This method is used where dynamic
movements are needed to be
performed.
4. PROPRIOCEPTIVE NEURO-
MUSCULAR FACILITATION
TECHNIQUE (PNF)

• This technique is used by advance

sportspersons for gaining flexibility.
• It involves muscle contraction
before stretch to achieve
maximum muscle relaxation
  SOME GUIDELINES FOR DEVELOPING AND IMPROVING
FLEXIBILITY:

• Flexibility is more likely to develop before puberty rather than in

adolescence.
• Continuity is required to maintain it.
• Should be performed after proper warm up to reduce the
chances of overstretching of muscles.
• Fatigue resists stretching abilities.
• Dynamic flexibility is more beneficial than static in sports.
• Sufficient repetitions should be performed.
COORDINATIVE ABILITIES
“IF YOU CAN’T BUY
IT TWISE, YOU CAN’T
AFFORD IT”