Planning a training programme


first_imgA training programme is designed to improve fitness, sharpen skills and encourage team work. Many sports are seasonal, therefore the programme is divided into parts called periodisation. Some sports use three main periods: 1. Preseason – Focus on a high level of general fitness for the particular sport. – Concentrate on muscular endurance, power and speed work. – Development of techniques, skills and strategies for the particular sport. 2. Competitive/Peak season – Emphasise speed. – Practise skills at high speed and competitive situations (training circuits and practise matches). – Extra fitness sessions for strength and power for key muscles. – Adequate recovery and rest to avoid injury and fatigue. 3. Off Season – Aims for complete recovery from competition through rest, relaxation and other sports (active rest) to maintain a level of fitness. The training programme can be long-term or short and designed for a particular sport, specific level of ability, an individual sports person or group of sports people at a similar level of ability. The skill requirements, type of fitness needed, demographics (age, health, experience, etc) must be considered. The training principles, including the FITT principle and training methods, must be incorporated in planning training programmes. The components of a training session. Having decided on the programme of training, the actual training session should have three parts: 1. Warm-up The warm-up helps with mental preparation, increases heart rate and blood flow, warm muscles, loosen joints, increases flexibility and reduces the risk of injury to muscles and joints. The warm-ups must last at least 20-30 minutes and should include: – Gentle exercise for the whole body, such as jogging. – Gentle stretching to increase range of movement at the joints and prevent strains on muscles tendons and ligaments. Each stretch must be held for 10-30 seconds with no bouncing. – Specific warm-up for the activity, e.g., minor game passing the ball around. 2. Training activities This is the body of the training session and prepares the individual or team in different ways for fitness and skill development, depending on the demand of the particular sport. The training activity should include the following: – Physical preparation A fitness session, e.g., continuous, fartlek, interval or circuit training – Psychological preparation Players need a certain intensity of motivation called arousal, which aids performance. If the arousal level is not high enough, boredom sets in and performance declines. Anxiety, stress level and aggression must also be managed. The team psychiatrist will help the players to recognise and manage these problems. – Technical preparation These are the basic patterns of movement which have to be developed in every activity. Skilful performance is the product of using techniques correctly, e.g., a netball player may work through a series of practices designed to improve footwork skills. – Tactical preparation How the opponent is beaten will depend on a number of different factors. Therefore, in order to win, a tactical game plan is needed. The main tactic for most sport involves either attack or defence. The basic principles behind these should be done during the session. For example, corner or free kicks can be done by using drills and practices for each situation. 3. Cool down The cool down is where the body recovers after vigorous activity and is as important as the warm-up. It prevents soreness, keeps circulation up so that more oxygen reaches the muscles to clear away lactic acid, and loosens tight muscles to prevent stiffness later. The cool down must begin with a few minutes of jogging, then finishing with stretching exercises. Special attention must be given to the main joints used. Recovery rate is how quickly the body gets back to normal. Make sure enough time is given to recover between training sessions. If training is done every day, follow a heavy one-day session with a light session. During a heavy training period, at least one rest day must be taken per week.last_img read more

Rain or Shine downs debuting Ginebra to go 2-0


first_imgP16.5-M worth of aid provided for Taal Volcano eruption victims — NDRRMC Lights inside SMX hall flicker as Duterte rants vs Ayala, Pangilinan anew Volcano watch: Island fissures steaming, lake water receding In fight vs corruption, Duterte now points to Ayala, MVP companies as ‘big fish’ San Beda sends Gilas Cadets to 0-3 start in Filoil Carpio hits red carpet treatment for China Coast Guard PLAY LIST 02:14Carpio hits red carpet treatment for China Coast Guard02:56NCRPO pledges to donate P3.5 million to victims of Taal eruption00:56Heavy rain brings some relief in Australia02:37Calm moments allow Taal folks some respite03:23Negosyo sa Tagaytay City, bagsak sa pag-aalboroto ng Bulkang Taal01:13Christian Standhardinger wins PBA Best Player award Don’t miss out on the latest news and information. Green group flags ‘overkill’ use of plastic banderitas in Manila Sto. Niño feast LATEST STORIES Quarters: 27-16m 49-34, 75-64, 108-89.Sports Related Videospowered by AdSparcRead Next Scientists seek rare species survivors amid Australia flames Photo by Tristan Tamayo/ INQUIRER.netRain or Shine grabbed a share of the early lead in the 2018 PBA Commissioner’s Cup after a 108-89 victory over debuting Ginebra Sunday at Smart Araneta Coliseum.“Finally, we were able to beat Ginebra,” sighed ROS coach Caloy Garcia as theADVERTISEMENT Jo Koy draws ire for cutting through Cebu City traffic with ‘wang-wang’ Truck driver killed in Davao del Sur road accident Elasto Painters scored a victory against the Gin Kings for the first time since beating them in the same conference last season.Rain or Shine went to its advantage in the paint as Raymond Almazan poured seven of his 20 points in the fourth quarter, on top of his eight rebounds and two blocks, while Reggie Johnson also uncorked 16 points, seven in the final frame, alongside 15 boards, three assists, and three blocks to stay unscathed at 2-0.FEATURED STORIESSPORTSGinebra beats Meralco again to capture PBA Governors’ Cup titleSPORTSAfter winning title, time for LA Tenorio to give back to Batangas folkSPORTSTim Cone, Ginebra set their sights on elusive All-Filipino crownEd Daquioag also added 17 points and two rebounds, while James Yap got 13 points on a 3-of-5 shooting from threes as the team collectively shot 14-of-36 from downtown.“A 2-0 start is always good,” said Garcia. “The other locals stepped up today, so as long as we do the same thing every day, we’ll be fine.” MOST READ View comments ‘Stop romanticizing Pinoy resilience’ The Elasto Painters were quick to impose control on the game, taking a 46-26 lead in the second quarter before staving off the numerous rallies from the Gin Kings.Japeth Aguilar topped Ginebra with 28 points, 12 rebounds, and three blocks, while Charles Garcia had an uneventful debut with his 19 points, eight assists, and six boards.The Scores:RAIN OR SHINE 108 — Almazan 20, Daquioag 17, Johnson 16, Yap 13, Ahanmisi 10, Belga 7, Norwood 5, Onwubere 3, Washington 3, Casiño 2, Ponferada 2, Borboran 0, Matias 0, Torres 0.GINEBRA 89 — J. Aguilar 28, Garcia 19, Tenorio 13, Devance 11, Mercado 7, Ferrer 3, Thompson 3, Caguioa 2, Mariano 2, Caperal 1, R. Aguilar 0.ADVERTISEMENTlast_img read more