Continuous training involves an athlete working for a long period of time without a rest. This could be running around the football pitch or track without stopping. For this to be effective you must ensure you work for 20-30 minutes and stay in your training zone. Your training zone is 60-80% of your maximum (approx 165-185 beats per minute).

Fartlek is a swedish word which means speed play. To complete a fartlek session you will alternate between jogging, running, sprinting and walking. Fartlek is a form of continuous training as you are constantly moving at different speeds because of this many teams games players will benefit from this type of training. Again, sessions should be 20-30 mins and should be completed in the training zone (60-80%. An example of a Fartlek session is shown below.

Interval training is used to develop speed. Interval training involves working at a high intensity for a short period of time followed by a rest. To develop speed athletes should work at 80-100% of their maximum and their heart rate should be above 170bpm. It is important to take longer rest periods here to recover. An example session is shown in the video.

This is an approach to develop fitness whilst using equipment. For example the athlete would do practices with a ball if they are playing Football. This is beneficial as you can improve your skills and fitness at the same time.

Pressure practice is practising a skill under varying degrees of pressure. As shown here the performer is practising a set shot with a passive defedner, the more active the defender becomes the more pressure is applied to the performer.

This video example is of a conditioned game in badminton where a drop shot is worth 2 points, instead of one.

Conditioned games are an approach used to allow performers to practice a certain skill in a game like situation. Conditioned games changed the rules, scoring or playing area to promote a certain skill. For example, playing a game of Badminton and if you win a point with a smash its worth 5 points to try to encourage performers to smash the shuttle. Another example would be; three touch in Football to promote passing and moving.

Visualisation is an approach used for the mental factor to improve concentration, motivationa and decision making. Visualisation can be used before or during an activity. It involves a performer picturing a specific part of the performance in their head befofe it happens. This could be imagining a specific situation or breaking a skill down into stages. Visualisation will often be used before compeition i.e. in the changing rooms where perofrmers think about previous performances which have gone well or specific skills. To help them focus athletes will close their eyes and try to elimante any distractions. This may also take place in the actvitivy i.e. before hitting a golf shot, taking a converstion in Rugby or penalty in Football.

Positive Self Talk is an approach which can be used to help performers control their emotions. Positive self-talk is an approach used by athletes to encourage them and endorse their own ability. Players will often use it after a mistake or a lost point. An example of this would be Andy Murray muttering to himself after losing a point. This will help them to focus on the next job/shot or process.

Examples of this may be phrases like ‘Come on’, ‘ you can do it’ or they may focus on a specific skill or cue like ‘keep your head down’ ‘strike through the ball’.

The 3Rs is an approach used for anger or anxiety. The 3Rs can be used in the activity or before an activity. This approach has 3 stages. The first stage is to Recognise that you are getting angry or anxious.

The second stage is to Regroup - to clear your mind of angry thoughts and begin to think positively about the game or performance.

The final stage is to Refocus - focus on the next phase of play, next point or shot and clear your mind completely.

Deep Breathing is a startegy to combat anxiety or nervousness. Watch the video to hear from an American Football player about how he uses deep breathing to stay calm prior to a game. Deep breathing can be done before or during an activity. This is probably best utilised before a compeition or game.

This process involves each team member being allocated a specific role/job within the team. This means the team sits down together and defines each role. For example, the guard in basketball in attack has to get into space to receive an outlet pass then dribble down the middle of the court. On defence, their role is to press the opposition guard and try to stop them attacking. Teams should then go and watch model performers to examine what they do. Having a clear understanding of each other's positions and how they interact should help to improve team dynamics and team cohesion.