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UNIT 7 - TRAINING METHODS

MEANING OF TRAINING
Training is a preparation for specialized work, achievement or competition. Training is long term process based on scientific and systematic ways to enhance sports performance. These are based upon the scientific principles in a systematic order. It is based on various aspects in its process like individual care, body fitness, scientific ways psychological feedback, technical help, good machines and apparatus, considering climate, safety means, etc. It helps to develop basic skills, advanced skills, techniques, tactics, strategies, etc. In the last we can say that these are the methods to improve general and specific performance in games and sports.

CONCEPT OF TRAINING
Training method consists of training periods which splits into training sessions and training sessions are further divided into training schedules. In the training periods work or load is performed in sessions which are made up of various schedules. Training process is further programmed for quarterly, half yearly, annually result based. It is performed in progressive way through months workout plan, weeks workout plan, and days workout plan. It has three parts: 1. Preparatory Period 2. Competition Period 3. Transitional Period PREPARATORY PERIOD: In this period, player achieves the physical fitness and skill efficiency for the competition. In this period the player develops the general abilities relating to physical fitness then the player develops the specific fitness abilities like speed, flexibility and coordination. Player learns the mastery over advanced skills and techniques. After this the player develops the tactics and strategies and tries to achieve perfection for the competition. COMPETITION PERIOD: In this period, player participates for competition and aims to achieve top performance in competition. Initially some practice competition or practice matches are played where mistakes are corrected. Later actual matches are participated where motivation is provided for peak performance. OFF SEASON: This is a relaxing period after competition. In this period, player gets recovery from competition stress and maintains physical abilities for the next competition.

METHODS OF TRAINING
Training methods are the processes for enhancing the performance. Training methods are performed to enhance the performance so that positive results can be achieved. These training methods follow the principles of specificity over-load and adaptation rest and recovery and the principle of reversibility and repetition. As every game and sports require a certain type of training method. The following are the different training methods. 1. 2. 3. 4. 5. 6. Specific Exercises Method Acceleration Runs Method Interval Training Method Fartlek Training Method Circuit Training Method Weight Training Method

SPECIFIC EXERCISES METHOD: In this method, we employ the following types of exercises according to the purpose to be achieved: a. Isometric exercises b. Isotonic exercises c. Isokinetic exercises ACCELERATION RUNS METHOD This training method is used to improve the acceleration ability which is important for a good start and helps in gaining initial speed. Such runs are repeated a number of times with suitable short intervals in between run. INTERVAL TRAINING METHOD This method of training is used for improving the aerobic endurance and an-aerobic endurance ability. This type of training is done on a track by employing walking, jogging, running and sprinting. FARTLEK TRAINING METHOD This training method is based on cross country running with varying speed, according to the requirements. This method of training develops endurance of an athlete.

CIRCUIT TRAINING METHOD It helps to develops all types of strength alongwith other components of physical fitness. These are performed upon the variations of exercises at each station in the circuit set-up. WEIGHT TRAINING METHOD Weight training consists of various types of isotonic and isokinetic exercises. These are performed with variation of weight or resistance. It improves strength component.

TRAINING METHODS OF STRENGTH DEVELOPMENT

Strength is an ability to resist. It is one of the important components of physical fitness and its requirement is very important. Strength is of three forms: a. Maximal Strength b. Explosive Strength c. Endurance Strength

The methods of strength development are as follows:ISOMETRIC EXERCISES: In these exercises the length of muscles remains the same during workout. These exercises have no external movements and work done is zero. These are not visible to others, though lot of pressure is experienced by the person performing it. These exercises are effective for weight lifting, gymnastics, judo, wrestling, etc. For example: Pressing or pushing wall, lifting very heavy weight, pulling rope in tug of war. ADVANTAGES OF ISOMETRIC EXERCISES: 1. 2. 3. 4. 5. It can be performed anywhere, moreover no helper is required. Less or no equipments are required, as immovable objects are used. Less time is required, to perform whereas effects are more. It develops high level of static strength and maximum strength. These exercises can be performed during warming up sessions.

DISADVANTAGES OF ISOMETRIC EXERCISES; 1. It develops static strength whereas in games and sports dynamic strength is mostly required. 2. It raises the blood pressure. 3. Loss of interest after a few days because of same type. 4. There is less variety of these exercises.

ISOTONIC EXERCISES In isotonic exercises, the muscular group has tension alongwith movement. In these exercises the length of muscles changes during action alongwith tension in them. Some work is done during these exercises, like jumping, running, doing skills, lifting weight, etc. ADVANTAGES OF ISOTONIC EXERCISES 1. 2. 3. 4. Develops dynamic strength. This is mostly required in games and sports. Develops strength and endurance as both can be developed together/ Muscles gain mass alongwith thickness of muscles. Improves flexibility thus muscles are more fragile.

DISTAVANTAGES 1. Chances of stress and strain injuries. 2. Sometimes equipments are required to perform. ISOKINETIC EXERCISES Isokinetic exercises are the combination of Isometric or Isotonic exercises. These exercises there is movement alongwith continuous tension in muscles. In these the muscles contracts maximally throughout the full range of movement at a constant speed. ADVANTAGES OF ISOKINETIC EXERCISES 1. It develops high level of dynamic as well as explosive strength. 2. These are effective for almost every game. 3. They also improve endurance alongwith strength. DISADVANTAGES 1. Requires special types of equipments. 2. To be performed under observation of a coach.

TRAINING METHODS FOR ENDURANCE DEVELOPMENT

Endurance is one of the important components of physical fitness. Endurance is an ability to resist against fatigue. It is of two types: a) Short term endurance b) Long term endurance

There are the following methods to develop endurance:1. CONTINUOUS TRAINING METHOD This is one of the old methods in which a player has to perform running or activity for long period without having any rest, break or pause. It develops very high level of endurance. Continuous Training Method is of three types: a) Slow Continuous Training Method: This method is basically used by cross country runners or marathon runners where it develops high level of aerobic endurance. In this method the pace is set slow or the speed is low but the duration and distance is long. This training method is effective for long racers, football, hockey, etc. b) Fast Continuous Training Method: This method is used basically by sprinters and middle distance runners where they require an-aerobic endurance alongwith speed. The load is performed with faster pace or the workout is faster. This training method is effective for middle distance racers, skill games players and major game players. c) Variable Continuous Training Method: This method is combination of fast and slow pace continuous method. In this method, the speed or pace keep on changing after some time. In beginning speed of workout is fast as fatigue increases the speed of work is brought to medium and so on. This training method is effective for players of almost all games and sports. 2. INTERVAL TRAINING METHOD This method is considered as best method for development of endurance. This training method leads to cardiovascular adjustment and is based on the principle of effort, recovery and effort again. This recovery period in between efforts, is called interval. These intervals help an athlete to recover from increased respiratory rate, blood pressure and accumulation of waste products such as carbon dioxide and lactic acid. In this method, the total work to be performed is divided into small periods. These periods are performed in intervals with certain speed and rest. Incomplete recovery is given in intervals.

ADVANTAGES OF INTERVAL TRAINING METHOD 1. 2. 3. 4. 5. This method develops high level of aerobic and anaerobic endurance. In less number of days we can develop high level of endurance. It is easy to administer and organize, as there is small rest after small workout. Rest and recovery is given importance, so less chances of over-fatigue. Proper over-loading can be followed and applied. The progress of athlete can be evaluated easily. 6. Effective for athletes of almost all the games as it also develops speed along with endurance. FARTLEK TRAINING METHOD This is an effective method for the development of endurance. In this method, athelelte uses natural resources and environment for workout. Here the natural track is utilized for running. Athlete is set free to run form a starting point with his own pace, he can run fast or slow. He himself regulates or controls his speed. Athlete is made free to choose his path, may it be short cut or long the thing to be kept in mind is that he has to reach the finishing point in the desired time. In Fartlek training method, the natural course is selected as it may have hills, forests, sand, riverbed, roads, country side fields, etc. Before starting athlete should perform proper warming-up. The approximate distance to be covered is 10 to 20 km. The duration should be kept around 1 to 2 hours. It should be practiced once in a week. It is usually practiced during off season. DIAGRAMME OF FARTLEK TRAINING(PLEASE SEE THE DIAGRAMME IN BOOK)

ADVANTAGES 1. 2. 3. 4. 5. It is practiced in off-season period. It provides experience of nature. It develops the caliber of tackling situation. Athlete learns to control his pace which is important for long distance running. It provides experience of nature.

DISADVANTAGES 1. 2. 3. 4. It may cause accident, as path is not pre-planned. Actual running track is missing as in competitions. Coach cant have full check over trainees. Path may be dangerous or lost from destination.

TRAINING METHOD FOR SPEED DEVELOPMENT Speed is an important component of sprinting and it is also required in almost all games and sports. It is an ability to do work faster. Basically speed is dependent on genetical factors, but it can be trained and developed through training methods. For speed development sufficient level of strength, endurance, flexibility and co-ordinative ability are also required. The training methods for speed development are: 1. Acceleration Run training method ACCELERATION RUN TRAINING METHOD This is the training method for developing speed in races. Acceleration is capacity to attain maximum speed in minimum time. In this method, athlete tries to attain top speed as fast as possible. After reaching top speed he gradually slows down. Athlete runs 20 to 30 metre distance with maximum speed so as to attain top speed. This is repeated 5 to 10 times with sufficient rest period. The rest period is 2 to 5 minutes to provide recovery. While performing acceleration-runs, care should taken that first few strides should be of shorter distance whereas frequency of steps are very fast, afterwards longer strides. Acceleration runs should be started after proper warming up. It is usually practiced when competition is close. PACE RUN METHOD Pace running means running the whole distance at a constant rate. A stable speed is a very important part of races. Unstable pace creates great exertion. Sometimes athlete has to stop inbetween the race due to variable pace. Pace training requires a lot of practice because an athlete has to set his pace according to his event. This method develops an-aerobic endurance for longer period. It is practiced three to four times in a week. It is practiced when competition is close. ADVANTAGES OF SPEED DEVELOPMENT TRAINING METHODS 1. It improves the reaction-time of athlete so that athlete can take quick start as race begins. 2. It develops the acceleration ability which helps athlete to reach to maximum speed in the beginning. 3. It develops the capacity of the athlete to adjust his top speed. 4. It increases the an-aerobic endurance by which athlete maintains his top speed for longer duration. 2. Pace Running training method

CIRCUIT TRAINING METHOD This is one of the methods for development of various components of physical fitness, but it is popularly considered for the development of strength and endurance. In this training method a series of selective exercises are performed continuously without rest at different stations. There are usually 5 to 10 selective exercises which are arranged in a circuit training method. At each station athlete has to perform certain specific exercise allotted to that station and then go to next station for completing the circuit. At each station a particular type of exercise is performed without rest with certain number of repetitions or for certain time duration. While selecting exercises, it should be kept in the mind that it should be different from the previous exercise. DIAGRAMME OF CIRCUIT TRAINING METHOD(PLEASE SEE THE DIAGRAMME IN BOOK)

ADVANTAGES OF CIRCUIT TRAINING METHOD 1. It is the best method for beginners as it develops strength endurance and coordinative ability. 2. A single person or coach can control a number of students. 3. 5 to 10 students can be trained at the same time. 4. Maximum functioning of muscles can be gained in a single circuit. 5. It is not boring because a lot of variety of exercises can be included.