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Cardiovascular Endurance Training
Continuous training
This method of training requires participants to run, swim or cycle for a set period of time
Best for developing aerobic fitness
Objective of such training is to increase the intensity of exercise to a level at which the demand for oxygen matches the body’s ability to supply oxygen through aerobic respiration
Interval training
Involves repetitive exercises of fast work interspersed with periods of recovery, which may be the form of active or passive recovery
The recovery period allows the body to regain its energy and oxygen supply
This form of training may involve a series of swims or runs of distances ranging from 50m to 1000m with planned intervals of rest between each effort
Works both the aerobic and anaerobic systems
Fartlek Training
‘Fartlek’ is a Swedish word which means ‘speed play’.
During fartlek, variation is introduced which can be bursts of flat-out running with periods of slow jogging in between for recovery
A method of training which helps improve both the aerobic and anaerobic systems
Eg. Jog for 100m, sprint the next 100m, slow down to a fast stride for 100m, jog for 100m.
Strength Training
Weight training
Weight training is a form of resistance training for developing or improving muscular strength and muscular endurance
Includes the use of free weights, single station as well as the multi-station type equipment
Better for beginners to start with light free weights or multi-station gym equipment
Plyometrics
A method of power training that uses activities such as jumps, leaps, hops, rebounds, springs and throws, with the aim of stretching and shortening the muscles quickly to produce movements
Eg. Bounding, Single-leg hops, frog jumps for distance (do over distances of 30-60m)
Flexibility Training
Static Stretching
Stretch a muscle to its furthest point.
Hold any stretch for at least 10s
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Mobility Exercises
Leg Swings
Ankle, hip, shoulder rotations
Speed Training
The speed needed in the majority of sports activities tends to be over short distances which utilise the anaerobic energy system.
Eg. 10-50m sprints at maximum effort.
Some drills and exercises include
Single Leg Cycles
Ankle Step-Overs
High-Knee Lifts
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