UNIT- 10

Training In Sports
Training constitutes a basic concept in human resource development. It is concerned with
developing a particular skill to a desired standard by instruction and practice.

Sports training is a special process of preparation of sports persons based on scientific

principles aimed at improving and maintaining higher performance capacity in different
sports activities.

It is a particular type of training designed to improve fitness and abilities to perform in a

given sport. It includes strength in training, corrective and restorative exercises,
conditioning and cardiovascular training.

It also includes mental and psychological training and advise on nutritional values. The
physical exercises used in training have an impressive effect on the physical
development of an athlete.

Sports training is a systematic process extending over number of days and even months
and years. In the course of training, in addition to application of physical load through
physical exercise, theoretical instructions are also imparted so as to provide necessary
technical and tactical knowledge and intellectual development.

Sports Training is the basic form of preparation of sportsmen. Sports training is a

pedagogical process, based on scientific principles, aiming at preparing sportsmen for
higher performances in sports competitions.

10.2 Strength :Defination, types and method of development

Strength-

Strength is the ability of the muscles to overcome resistance. It is an essential element or

component of physical fitness. The strength required by a person to perform a sport varies
on different sports and games.
For better understanding strength can be divided into the following categories.

a) Dynamic Strength-

Dynamic strength can be called isotonic strength because it is related to the movements. In
pull-ups and push-ups, we require dynamic strength. In performing such workout, there is
a diminishing tendency in dynamic strength and as a result after some time, muscles refuse
to do work.

Dynamic strength can be divided into three parts.

1.Maximum Strength:- It is the ability to overcome or to act against resistance. It is the

maximum force which is applied by the muscles to perform any certain activity. For
developing maximum strength, intensity is high and repetitions are less.

2.Explosive strength: It is a combination of strength and speed abilities. It is the ability to

overcome resistance with high speed. For developing explosive strength, intensity is sub
maximum and repetitions are performed as fast as possible.

3.Strength Endurance:- It is the ability to overcome resistance or to act against

resistance under conditions of fatigue.

b) Static Strength-

Static strength is also called isometric strength. It is the ability of the muscles to act against
resistance. Static strength can be measured by a dynamometer. This type of strength is not
seen directly. Static strength is not usually applied in sports but in weightlifting, it is
applied in phases.

METHODS OF IMPROVING STRENGTH:-

Isometric Exercises- The word Isometric is comprised of 2 words “Iso”, “same” and
“metric”, “length”. Means when we do these exercises, work done cannot be observed

Archery, Weight lifting, Gymnastic are the examples of Isometric movements.

Work done = Force X Distance moved

but distance moved is 0, therefore work done is zero

Isometric exercises are those exercises, which are

not visible. There are no direct movements. In these
exercises, a group of muscles carries out tension
against the other group of muscles. When these
exercises are performed muscles do not change their
length. Muscles feel slight tremor if exercise is done
for some time. The more we exert force or strength,
the more tremor will be in the muscles. In general,
we can say work is done in these exercises but
scientifically there is no work done For example,
pushing of a concrete wall.

2. Isotonic Exercises- “Iso” Means ‘same’ and ‘tonic’

means tone .In these types of exercise when we do movements it can be observed directly.
The length of muscles can be seen and called
eccentric contraction and concentric contraction
accordingly. Example When we throw a ball .

Isotonic exercises are those exercises in which

movements can be seen directly. Work is done in
these exercises. Isotonic exercises tone up the
muscles. Muscles become flexible. Length of the
muscles can be increased by isotonic exercises.
These are the best way for strength
development. Calisthenics exercises, running and jumping on the spot, weight training
exercises, exercises with a medicine ball are the best examples of Isotonic exercises.

3. Iso-kinetic Exercises- “Iso” - ‘Same’ “and’ kinetic -

motion’. These exercises were introduced by J.J. perrine in
1968. These exercise are done by specially design
machine and are combination of Isotonic and Iso-metric
exercises.

Iso-kinetic exercises are performed on specially designed

machines. These exercises involve a specific type of
muscle contraction, which is usually not applicable in
sports and games except in water-sports like swimming
and rowing. According to individual’s capacity, the speed
of contraction can be adjusted. Iso-kinetic exercises can
be used effectively for the development of strength.
10.3 Endurance:-Definition, types and method of development :-
It is ability to continue the activity under the condition of fatigue or for a long time.
Endurance (also called Stamina, or Durability) is the ability of an organism to exert itself
and remain active for a long period of time, as well as its ability to resist, withstand, recover
from and have immunity to wounds or fatigue. In humans, it is usually used in aerobic or
anaerobic exercises. Endurance training is designed to improve stamina, endurance, and
overall performance. Athletes use it while they prepare for both long and short events.
People who are not athletes may utilize endurance training as a method to get fit. It is the
ability to withstand fatigue.

Types of Endurance:

According to nature of activity:-

1. Basic Endurance: Basis endurance is the ability to perform movements in which large
number of body muscles are involved and the activity is performed at slow pace for long
duration such as jogging, walking, slow running and swimming.

2. General Endurance: It is the ability to resist fatigue satisfactorily cause by different types
of activities. Activities may be aerobic or anaerobic in nature. These activities may be low
or high intensity but for longer duration.

3. Specific endurance:- It is the ability of an individual to complete the task without any
fatigue. It’s requirement depends upon the nature of activity (Games and Sports)
Requirement of specific endurance of a boxer is different from that of a wrestler.
According to duration of activity:-
1.Speed Endurance :- It is the ability of an individual to perform a movement with high
speed to resist of fatigue in activities upto 45 seconds.

2. Short term endurance :- Short term endurance is needed to resist fatigue in sports
activities lasting from 45 seconds to 2 minutes. Ex. 800 m race.

3. Medium term Endurance :- It is the activity lasting from 2 min. to 11 minutes. Ex. 1500 &
3000 mts.

4. Long term Endurance : - It is needed for those sports which require more than 11
minutes time ex. 5000m to 1000m.

METHODS OF IMPROVING ENDURANCE:-

Continuous method- The load administered for a prolonged period of time. As the
loads are continued for a long time, the intensity of running is low. It may be slow
continuous, fast continuous and varied pace method. Continuous training is a form of
exercise that is performed at a 'continuous' intensity throughout and doesn't involve any
rest periods. Continuous training typically involves aerobic activities such as running,
biking, swimming and rowing.

Continuous training helps you improve your endurance. When you exercise at a regular
intensity, your heart gains in strength and volume. Why is this? When you train, your heart
pumps out more blood with each contraction and therefore sends more oxygen to your
muscles. In this way, your heart beats less quickly during exercise as well as when you are
resting. This makes it less tired. You don't get out of breath as much.

Besides developing your endurance, continuous training helps you to:

❖ Maintain or lose weight

❖ Improve your cardiovascular and
respiratory health
❖ Manage stress and sleep
b) Interval method:- This type of training involves repeated efforts at are relatively
faster pace, separated by measured intervals of incomplete recovery. It is based on the
principle of effort & recovery.

It can be classified into short time interval, middle time interval and long time interval.

Interval training uses the heart in a different way. It involves alternating the pace
throughout your training, with phases of acceleration that increase your heart rate
and active recovery phases. The idea is to be able to exercise for longer at a
higher intensity, thanks to the recovery periods and to improve your cardiovascular
performance. The duration of the different phases, from several seconds to several
minutes, varies depending on the objective: weight loss, power, etc.

Interval training helps you increase the amount you work out by limiting fatigue. In
other words, thanks to this training method you will be able to train for longer while
improving your cardiovascular capacity.

Interval training helps you achieve the following endurance objectives:

❖ Improving your ability to recover

❖ Maintaining a high intensity for as long as possible
❖ Putting in a large amount of effort
c) Fartlek training-
It is another method to develop the endurance ability. This method was developed by
Swedish coach “ Gosta Holmer” in 1930. So it is also known as “Swedish play” or “Speed
play” (changes his/her pace himself/herself according to surrounding (Hills, River, Forest,
Mud etc.)

This is a training method that blends continuous training with interval training. The
variable intensity and continuous nature of the exercise places stress on both the aerobic
and anaerobic systems. Intensity and speed can be varied whenever the athlete wishes.

This method helps in development of endurance of the sports person. Athlete changes
his/her speed accordingly. So it is self-disciplined in nature. The heart rate fluctuate
between 140 - 180 beats/ minute. Fartlek training involves changing our pace throughout
our run. Alternating between fast and slow pace.

Fartlek training allows the athlete to run freely

over varying distances and at varying speeds.
Fartlek allows the athlete to run at varying
intensity levels over distances of their choice.
This type of training stresses both the aerobic
and anaerobic systems. Intensity and speed
can be varied whenever the athlete wishes.
10.4 Speed:-Definition, types and method of development :-

Speed:-
It is the ability to do movement as quick as possible. Speed is defined as the ability of an
individual to perform similar movements consecutively at fastest rate, e.g., short distance
races like 100 metres and 200 metres.

Speed as the capacity of an individual to perform successive movement of the same pattern
at a fast rate.

Types of Speed:

1.Reaction speed ability: It is the ability to act against a signal.

2. Acceleration speed ability: It is the ability to achieve max speed in minimum possible
time.

3. Movement speed ability : It is the ability to do a single small movement in minimum

possible time. It depends upon technique, explosive strength, flexibility and coordinative
abilities.

4. Loctomoter speed ability: It is the ability to maintain max speed for as long as possible. So
it is to maintain maximum speed for a maximum time or distance. Events like 100mt, 200
mt, 400mt requires this ability.

5. Speed Endurance: It is the ability to do the movement as quick as possible under the
condition of fatigue. This depends upon technique, local muscular endurance and lactic acid
tolerance ability.
Methods for improving speed
Pace run :

Pace run means running the whole distance with a constant speed. Generally 800 metre
and above races are included in pace races. An athlete can run a distance of 300 metres at
full speed but in longer races such a 800 mtr. or above, he must conserve his energy by
reducing the speed. Example-If there is a runner of 800m race. His best time is 1 minute 40
seconds. So he should run first 400 m in 49 seconds and next 400m in 51 seconds. This
procedure is called pace race or pace run.

A competitive pace race is a timed race in which the objective is not to finish in the least
time, but to finish within the prescribed time and in the best physical condition. In some
races, the prescribed time is very narrowly defined and the winner is the competitor who
finishes closest to the prescribed time. Complete recovery is ensured between two
repetitions. This means to running the whole distance of a race at a constant speed. In this
the athlete runs the race with uniform speed.

Acceleration Run : It is the ability to increase speed from jogging to running and finally
sprinting. This means to run the whole distance of a race at a constant speed. In this the
athlete runs the race with uniform speed.
Acceleration run are usually used to develop speed
indirectly by improving explosive strength,technique,
flexibility and movement freuqency. It is the ability of
a sprinter to achieve high speed from a stationary
position. For direct improvement of acceleration
speed a sprinter should do 25-30 mt. sprint, 6-12
times. The maximum speed should be achieved within
5-6 sec. Sufficient intervals should be provided
between the repetitions.

- It is the ability to increase speed from jogging to

running and finally sprinting. It depends on explosive
strength, frequency of movement & technique. To
attain maximum speed from a stationary position this is practised after learning proper
technique.
10.5 Flexibility:-Definition, types and method of development :-

Flexibility:-
Flexibility is the range of movement of the joint of a sports person. Flexibility is the ability
of a joint or series of joints to move through an unrestricted, pain free range of motion.

Types of flexibility:-

Active flexibility :- The ability of an individual to do the joint movement for a longer range
without any external help. Active flexibility is less than passive flexibility. Ex. doing any
stretching exercise without external help.

Active stretching is where you are taking the muscle beyond its normal range of motion
with assistance (PNF or with the help of a partner)
It is of two kinds :

• Static Flexibility :- It is usually required by a sports person when he remains in static

position e.g. Diving, Sitting, Lying, etc.

• Dynamic Flexibility :- It is needed for walking and running. It increase with increase in
static flexibility.

Passive Flexibility :- The ability to do joint movement with a greater range with an
external help of partner. This flexibility is largely determined by joint structure, stretch
ability of the muscle and ligament. Passive flexibility helps in the development of active
flexibility.

Ballistic Method –
In this method, the stretching exercises are done in a swing, so this is called the ballistic
method. A proper warm - up should be done before these exercise. Due to stretching of the
muscle, can be done in a rhythm

Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it
beyond its normal range of motion. This is stretching or "warming up", by bouncing into (or
out of) a stretched position, using the stretched muscles as a spring which pulls you out of
the stretched position.
2.Slow Stretch and hold method - We stretch our joint to maximum limit and hold it for a
few seconds before returning to the initial phase. The holding period must be not more
than5-15 sec. The method is also use for improving passive flexibility.

The proper way to perform an isometric stretch is as follows:

Assume the position of a passive stretch for the desired muscle.

Next, tense the stretched muscle for 7-15 seconds (resisting against some force that will
not move, like the floor or a partner).

Finally, relax the muscle for at least 20 seconds.

3.Post - Isometric Stretch Method - If a muscle is contracted maximally for a few

seconds, isometricaly, it gives very low resistance to that stretch. The duration of the
stretch should be increased up to 8-10 second and repeated 4-8 times for each muscle
group.
.

10.6: Coordinative abilities: Definition, types & method of development

Coordinative abilities:
Co-ordinative abilities are those abilities which stabilized and generalized pattern of motor
control. These abilities help the sportsperson to do a group of movements with better
quality and effect.

Coordination is the ability to repeatedly execute a sequence of movements smoothly and

accurately. This may involve the senses, muscular contractions and joint movements.
Everything that we participate in requires the ability to coordinate our limbs to achieve,
from walking to the more complex movements of athletic events like the pole vault.

Co-ordinative abilities primarily depend upon the central nervous system. In sports, the
co-ordinative abilities are following:

1. Diffrentation ability

2. Orientation ability
3. Coupling ability

4. Reaction ability

5. Balance ability

6. Rhythm ability

7. Adaptation ability*

1. Differential ability : It is the ability to determine the position of the body & its parts in time &
space in relation to gravity or object. This ability is to achieve a high degree of accurancy &
economy of separate body movements phases, in a motor action.

2. Orientation ability :- It is ability of a person to adjust himself as per the time and condition of
place.This ability has difference importance in each game. Ex. play ground. Orientation ability is
an ability to realize position of the body or its parts in space and time.

3. Coupling ability :- it is the ability of a player to move his physical organs in order to do his
activities. For example. Coordinative between hands and eyes, feet and eyes etc.

Example: In volleyball, the smasher smashes the ball according to the lift of the ball and
blockers, co-ordinating the movements of his hands, head and feet.

4. Reaction ability :- It is the ability to react immediately or quickly and effectively to a signal.

Two types :- Simple & complex reaction ability.

5. Balance ability :- It is the ability to maintain balance during the complete body movement & to
regain balance quickly, after the balance disturbing movement. It is understood as an ability to
keep body or its parts in a relatively stable position.

6. Rhythm ability :- To observe or perceive the rhythm of a movement & to do the movement with
external rhythm - music or expression. It enables to grasp and express rhythm which is
externally determined or contained in the motor activity it self.

7.Adaptation ability:To adjust or change the movement effectively on the basis of changes or
anticipated changes in the situation. It enables modifications of motor activity on the basis of
comparison or anticipation of new or changing conditions during performing motor
activity.

Methods to improvement of coordinatin abilities :-

1. Practicing physical exercise.

2. Correct and conscious movement

3. Additional means to improve motor sense

 4. Variation in exercises

5. Degree of difficulty

10.7 Circuit Training:-

Circuit training method was developed by Adamson and Morgan of Leads University in
1957. It is a specific arrangement of exercises, performed systematically and repeatedly as
circuit. Circuit training consists of various exercises.

The circuit training’s main aim is to develop endurance and strength simultaneously.
Flexibility and mobility are also considered its objectives. This is considered for the
development of ―strength & endurance.

Circuit training method is a scientific method which is based on over coming various
exercises at once. It is an off-season training method. It is a form of body conditioning or
resistance training, using high-intensity aerobics.

An exercise "circuit" is one completion of all prescribed exercises in the program. When
one circuit is complete, one begins the first exercise again for the next circuit.

Circuit traning is a specific method of traning which is used devlop physical fitness. In the
circuit training all the exerciees are performed in circuit with out any break.

Characteristics of Circuit traning:-

Following are the main characteristics of circuit training method:

▪ Exercises are simple to learn and simple to execute.

▪ Exercises are performed with medium resistance or with medium weight.
▪ Number of repetitions is more.
▪ It’s aim is the development of endurance and strenght.
▪ It involves exercises of whole body parts.
▪ It is given to the sportspersons in the preparatory period for developing basic endurance and
strength.
▪ The training must be performed under gradually increasing strain.
 Examples

0ther examples of circuit training method:

1. Running on the spot.

2. Throwing medicine ball and catching it again 15 to 20 times.

3. Splits squat jumps 15 to 20 times.

4. Carrying weight or partner on shoulder for 30 to 50 metres.

5. Chins ups 5 to 10 times.

6. 50 metre runs with sub maximum speed.

7. Push ups 10 to 20 times.

8. Standing jumps 10 to 20 times.

9. Sit ups from supine position 10 to 20 times.

10. Rope skipping 1 to 2 minutes.

11. Dips 15 to 20 times.

12. Half squats with weight.

13. Rope climbing, once or twice.

14. To perform bench press.

15. Bench press in sitting position.

Many exercises can be included in this traning method, such as dumb bells, bar bell, free hand exercises,
frog jumps, different weight training exercises and hurdling etc. It is essential to note that the muscles,
which were involved in the first exercise, should not be involved in the next exercise. In it, exercise of the
whole body does not require expensive equipment.
There should be no pause or very little pause after each exercise. In circuit training, there should be at
least 10 stations.

Exercise can be changed according to the requirement of the game and efficiency, of the sportspersons.

Aims of Circuit Training Method

▪ The quick pace and constant changing nature of circuit training places a unique type of stress on
the body, which differs from normal exercises activites, like, weight training and aerobics.
▪ The demands of circuit training tend to prepare the body in the very even, all round manner.
▪ Large number of players can be trained at the same time.

Following are the main advantages of Circuit Traning

▪ Circuit training aids in the prevention of injury. Circuit training is the best way to condition for
all the parts of the body. Hence, total fitness is developed.Circuit training is time efficient. No
wasted time between sets. It gives maximum result in minimum time. If exercises are to be
reduced, number of rounds in circle can be increased.

Advantages of Circuit Training Method

1. Circuit training can be performed indoors or outdoors. In rainy season, this training can be done in
rooms.

2. The equipment for exercise can be provided easily.

3. It is easy to learn. A trainee can learn to train himself.

4. The trainee gains good result in a short period.

5. It is an interesting method of training.

6. It does not require long duration to perform exercises.

7. A number of athletes can do circuit training according to the stations at the same time.
8. The coach can easily watch and supervise the training.

9. Amount of training can be increased or decreased according to the ability of trainees.

10. All body parts can be exercised.

High benefit in less time: If those who work in the body building area are left out, then
nobody has time for hours to do a gym. Therefore circuit training is a very beneficial way
for such people. In this you exercise more in the shortest possible time, due to which you
save a lot of time.

How to increase load in Circuit Training

Following points are important to increase the load in circuit training:

▪ Number of repetitions can be increased per exercise.

▪ Frequency can be increased.
▪ Additional load can be increased.
Interval between exercise can be reduced.

Rules for Circuit Training

– No of statation can be from 6 to 10.

– Same exercise will not be repeated at two consicutive stations.

– Same body parts will not be repeated at two consicutive stations.

– Distance between two stations should be optimum.

– Duration / repetitions should be according to the fitness level of an individual.

– Free hand exercise will be preferred for circuit training

– No recovery between 2 stations, 12 min. recovery between two circuits.

– In a training session, maximum 3 circuits can be done.

– Proper warmup should be done before participate in the circuit traning.

– Movements should be done on each station with high speed.