1. Training Methods

2. What are they?
Training methods are the various types of training that can be included in a training program.
Which methods you choose will depend on which fitness components you have identified are important for your sport
There are 8 training methods and each can be used to develop specific fitness components
Coaches and athletes must choose the training method that best suits the requirements of their sport

3. Training Methods Continuous Training Interval Training
Resistance Training
Plyometric Training
Circuit Training
Flexibility Training
Fartlek Training
Swiss Ball Training
Aerobic Floor Classes

4. Continuous Training Purpose:
To improve aerobic capacity and local muscular endurance.
To tone muscles, lose body fat, improve heart and lung capacity
Description:
It is the foundation of sport and health related fitness programs
It Involves training continually without rest for a specific period of time (usually 20min or over)

5. Continuous Training continued...
Benefits:
The exerciser can exercise longer without fatigue and recover more quickly between efforts and after exercise.
When would you use continuous training?
Fitness Component
Sport

6. Interval Training Description:
Work intervals are followed by rest intervals
It is designed to improve anaerobic capacity (speed), power and agility
It is the best way of improving your ability to play team sports
Terminology:
Work Interval – the distance and duration of the work effort
Rest/recovery Interval – the time between work efforts and the type of rest
Sets – a group of work to recovery intervals
Repetitions – each individual work interval

7. Interval Training continued...
Types:
Short Interval – you work harder but get more rest
Intermediate Interval – appropriate for team sports that play on large fields or where the player has little rest. Also good for 400m and 800m runs
Long Interval – Long work periods with small amounts of active recovery
Advantages:
It allows for high intensity work without fatigue

8. Resistance Training Description:
It is the key to developing muscular strength, power and endurance
Most common form is weights training
Benefits:
Reduces risk of injury
Improves muscle mass and skill performance

9. Resistance Training continued...
To develop strength – very heavy weights, low reps E.g % of max weight x 2-6 reps done slowly To develop power – lighter weights, fast reps E.g % of max weight x 2-10 reps done fast To develop endurance – lightest weights, high reps E.g % of max weight x reps done fast

10. Plyometric Training Description:
It is used to develop muscular power for sports that need explosive efforts
It involves movements that cause quick lengthening contractions of the muscles e.g. Bounding, jumping
Sample Exercises:
Spot hopping
Vertical jumps
Heel kicks
Tuck jumps
Clap push-upd

11. Circuit Training Description:
Involves performing a variety of selected exercises that are arranged in a specific area
It is performed at stations and you continually move around the stations
It is fantastic for large groups
It builds aerobic and anaerobic capacity, strength, power, local muscular endurance and agility
Types:
You can rotate after a certain time or
After you have completed a certain number of repetitions
Advantages?

12. Flexibility Training Description:
It is designed to improve joint and muscle flexibility
Any movement that puts a muscle in a stretched position develops flexibility
You should complete it during every warm-up and cool-down
2 Types
PNF (Proprioceptive neuromuscular facilitation)
- You take the muscle to its maximum stretch then push against a resistance. Relax and then lengthen the muscle again
Static
- Taking a muscle to its greatest range and then holding the stretch for 30 seconds
Pro’s and Con’s?

13. Fartlek Training Description:
It involves completing harder work bouts within a continuous activity
E.g. During a 4km jog the runner might sprint for 50m at every km mark

14. Swiss Ball Training Description:
You can perform hundreds of different exercises on a large rubber ball.
Benefits:
Improves core stability
Increases strength
Improves balance
Increases flexibility
Reduces the risk of injury in sport

15. Aerobic Floor Classes Description:
They are a type of continuous training, but also include callisthenic exercises normally found in circuit training
Aerobics classes can develop:
Aerobic capacity
Muscular Strength
Local Muscular Endurance
Flexibility
Agility

16. The End