Methods of training

Flexibility Training

Summary: Aimed at developing a flexibility in a performer. Can be done as part of a warm up or cool down, or in isolation. Different types of flexibility training are:

• Active Static stretches - these involves you physically stretching yourself, without moving, an example would be holding your quadricep.
• Passive Static stretches - these involve you stretching a muscle, with the assistance of an object or a person. For example stretching your hamstring using a bench.
• Ballistic stretches - otherwise known as dynamic stretches (please refer to as ballistic in your exam). This is where the performer makes fast, jerky movements through the complete range of motion, usually in the form of bobbing or bouncing. Ballistic stretching is specific to the movement pattern of the sport/activity to be performed. It needs to be undertaken with care as the technique can cause muscle soreness and strains. These are stretches carried out whilst on the move, for example lunges, heel flicks
• Proprioceptive Neuromuscular Facilitation (PNF stretching) - these are stretches carried out in the cool down, or as part of a rehabilitation programme. This is used to develop mobility, strength and flexibility. The technique may be performed with the help of a partner or alternatively by using an immovable object (as resistance to inhibit movement). PNF stretches can be used in rehabilitation programmes. To perform the PNF technique with a partner, the performer should stretch the muscle to the upper limit of its range of movement and then, with the help of a partner, hold the muscle in an isometric contraction, where there is no active shortening or lengthening of the muscle, for 6–10 seconds. Then relax the muscle and with the help of a partner a static (passive) stretch is performed to enable the muscle to stretch even further. The technique inhibits the stretch reflex which occurs when a muscle is stretched to its full capability, so that an even greater stretch and range of movement can occur. These involve progressively lengthening and strengthening the muscular to improve flexibility in a muscle or to help strengthen after injury. (see video for examples)

Advantages: Can be done anywhere, requires no equipment.

Disadvantages: PNF stretching in particular can cause injury, so requires knowledge.

Suitable for: all athletes, as flexibility is an important component for many. Exam example would be a tennis player, developing their flexibility in their shoulder to stretch and reach a shot.

Video link: https://www.youtube.com/watchv=SDGQH25l4so&index=7&list=PLZGzvBckVS3WHoF1HUkAwnkba1SW-Q7xW

Fartlek Training

Summary: This method of training improves your aerobic endurance. It involves varying your speed or the terrain in which you are working. For example, a footballer could vary their speed, by sprinting a goal line, jogging the two side lines, and walking the final goal line. A cross country runner could complete 100m uphill, 100m downhill, 100m on a flat surface.

Advantages: Can be cheap, less repetitive so not so boring as continuous training, can be sport specific.

Disadvantages: Takes a reasonable amount of time, needs a large space.

Suitable for: Games players (e.g. football, rugby, hockey) or cross country runners.

Video link:

https://www.youtube.com/watch?v=a0FX0EF0IX8&list=PLZGzvBckVS3WHoF1HUkAwnkba1SW-Q7xW&index=3

Speed Training

Summary: Obviously speed training develops your speed. However there are three different types of speed training:

• hollow sprints: a series of sprints separated by a ‘hollow’ period of jogging or walking. More suitable for athletes that go from a standing start, such as 100m sprinters.
• acceleration sprints. This is where the pace is gradually increased from a standing or rolling start to jogging, then to striding, and then to a maximum sprint. Different drills can be used, such as resistance drills and hill sprints. Rest intervals of jogging or walking are used in between each repetition. More suitable for games players such as footballers or rugby players.
• interval training: the individual performs a work period followed by a rest or recovery period. For speed training, the work intervals will be shorter and more intense – performed at a high intensity, close to maximum. Increase the number of rest periods and increase work intensity to develop speed.

Advantages: Very cheap, requires no equipment, can be undertaken on various terrains.

Disadvantages: High intensity so carries a high risk of injury, requires large space,.

Suitable for: (see above bullet points)

Video link:

https://www.youtube.com/watch?v=hMT94y2aUYs&index=6&list=PLZGzvBckVS3WHoF1HUkAwnkba1SW-Q7xW

Continuous Training

Summary: This is exercising for a long period of time with no breaks. The time length can vary between 30 mins and 2 hours, you should be working at an intensity of 60-85% of your maximum heart rate. Can be done through running, cycling, rowing or swimming.

Advantages: Cheap, great for beginners, low risk of injury.

Disadvantages: Boring, can require specialist equipment if completing on a bike or rowing machine.

Suitable for: Marathon runners, long distance swimmers, triathletes.

Video link:

https://www.youtube.com/watch?v=qIYBOFPCDK4&index=2&list=PLZGzvBckVS3WHoF1HUkAwnkba1SW-Q7xW

Interval Training

Summary: this is where the individual performs a work period followed by a rest or recovery period. Typical work time can vary from training for 30 seconds to five minutes; recovery periods can be complete rest, walking or light jogging. Typical work intervals for aerobic endurance will be around 60% maximum oxygen uptake (VO2 max). Decrease the number of rest periods and decrease work intensity to develop aerobic endurance.

Advantages: Generally cheap, unless undertaken on a bike or swimming pool for example, excellent for beginners as it enables endurance to be built up gradually. Can require no equipment.

Disadvantages: Can be repetitive, which can lead to a lack of motivation.

Suitable for: Games players such as footballers or rugby players where they have that natural break in play.

Video link:

https://www.youtube.com/watch?v=JlrZ0wR6rsI&index=5&list=PLZGzvBckVS3WHoF1HUkAwnkba1SW-Q7xW

Free Weights Training

Summary: This involves the use of barbells or dumb-bells to perform different types of dynamic exercises. When training for strength (low reps and high loads) and when training for endurance (high reps and low loads) You should consider your order of exercises: focus on core exercises (working muscles which help to stabilise the spine and pelvis) before assistance exercises (working muscles associated with the events in a performer’s specific sport, or the main exercises in a training programme if a performer is not training for a specific sport).

You should perform exercises which alternate between upper and lower body, alternate push and pull exercises) , working at a specific intensity (% 1 Repetition Maximum – 1RM):

• training for strength endurance (50–60% 1RM and 20 reps – repetitive movements of a muscle or muscle group)
• training for elastic strength (75% 1RM and 12 reps – for producing movements in very close succession, like in gymnastics)
• training for maximum strength (90% 1RM and 6 reps – producing a single movement against a resistance/load), reps, sets, rest period.

Advantages: Can be made sport specific using exercises that link to the sport, large amounts of variation so motivation is not lost.

Disadvantages: Requires large amounts of equipment, can be expensive (e.g. gym membership), carries a risk of injury.

Suitable for: Most athletes depending on the intensity, 100m sprinters are likely to carry out maximum strength free weights training, where as 1500m runners are likely to carry out strength endurance based training.

Video link:

https://www.youtube.com/watch?v=xIeJQQnXqWI&list=PLZGzvBckVS3WHoF1HUkAwnkba1SW-Q7xW

Plyometric Training

Summary: this type of training develops sport-specific explosive power and strength. It is used by sports performers such as sprinters, hurdlers, and netball, volleyball and basketball players. Plyometric exercises need maximal force as the muscle lengthens (eccentric action) before an immediate maximal force as the muscle shortens (concentric action). Types of exercises include lunging, bounding, incline press-ups, barrier hopping and jumping. This type of training needs to be performed carefully because it can cause muscle soreness.

Advantages: Can be made sport specific, matching the exercises to the needs of the sport. Large amounts of variation so that motivation is not lost.

Disadvantages: Can require large amounts of equipment, high intensity so risk of injury is high, requires large amounts of space.

Suitable for: Athletes that require large amounts of power such as high jumpers, sprint hurdlers, volleyball players, rugby players.

Video link:

https://www.youtube.com/watch?v=JeUBWyDzVhY&list=PLZGzvBckVS3WHoF1HUkAwnkba1SW-Q7xW&index=4

Circuit Training

Summary: this is where different stations/exercises are used to develop strength, muscular endurance and power. The stations/exercises use different muscle groups to avoid fatigue. Usually consists of some where between 6-12 stations. Can be a fixed load circuit (completing a certain amount of reps) or a time based circuit (completing a certain amount of repetitions). Large variation available in terms of intensity and rest periods which make it specific to the majority of people. If a flexible method of training.

Advantages: Can be made sport specific, matching the exercises to the needs of the sport. Large amounts of variation so that motivation is not lost.

Disadvantages: Can require large amounts of equipment, could be costly as result of amount of equipment required, requires large amounts of space.

Suitable for: Can be made suitable for any athlete depending on the circuit you are working for.

Video link:

https://www.youtube.com/watch?v=JlrZ0wR6rsI&index=5&list=PLZGzvBckVS3WHoF1HUkAwnkba1SW-Q7xW

Example circuit activities: