A PROJECT WORK ON

SPRINTS IN DIFFERENT PHASES OF PERIODIZATION

BY:
SANDEEP
ROLL NO.102

Submitted to:
THE DEPARTMENT OF ATHLETICS
AS MANDATORY PART OF DIPLOMA IN SPORTS COACHING
SPORTS AUTHORITY OF INDIA
NETAJI SUBHAS NATIONAL INSTITUTE OF SPORTS,
PATIALA

SESSION 2022-23
 BONAFIDE CERTIFICATE

This is to certify that this project report entitled “SPRINTS IN DIFFERENT

PHASES OF PERIODIZATION” submitted to NETAJI SUBHAS NATIONAL
INSTITUTE OF SPORTS PATIALA is a bonafide record of work done by
“SANDEEP” under my supervision from “22nd August 2022” to “17th
August 2023”.

Mr. Kamal Ali Khan

(Athletics Chief Coach)
Head Of Department Athletics
NS NIS Patiala

Place: Patiala
Date: 4th June 2023
 Declaration by Author

This is to declare that this report has been written by me/us. No part of the
report is plagiarized from other sources. All information included from other
sources have been duly acknowledged. I/We aver that if any part of the report
is found to be plagiarized, I/we are shall take full responsibility for it.

SANDEEP
Roll number: 102

Place: Patiala

Date: 4th June 2023

CONTENT
 NAME OF THE CHAPTER PAGE NO.

• INTRODUCTION 5-11

• Sprints
• History of sprints
• Speed
• Factors effecting speed
• Form of speed and method of speed development

• MAIN PART 16-40

• Periodization
• Training cycle
• Period
• Phases
• Training for sprints

• SUMMARY 41-42

• BIBLIOGRAPHY 43-44

INTRODUCTION
1. SPRINTS

Sprint is an athletic track event which involves running over a short-fixed distance in the
quickest time possible. However, the term sprint is used in many sports that incorporate
quickly reaching a target or a goal. In track and field events, athletes start from blocks set in
staggered positions (except in 100m in which all runners start behind the same line) and run
in lanes. Moreover, 60- meter sprint race is conducted in Indoor Championships.

2. HISTORY OF SPRINT RACES

100 M
The first 100 m run took place at the first modern Olympics in Athens, Greece, in 1896. It
soon became as the star event of the Olympic Games, with the winner of the race known as
the ‘fastest human being in the world’. The first Olympic track events for women were held
at the 1928 Olympic Games held at Amsterdam, Netherlands.

200 M
This race is also known as the Long Sprint in which athletes run 200 meters as fast as
possible. In 1896, at the first modern Olympic Games in Athens, Greece, the 200 m distance
was officially set to begin but due to some circumstances the race was not held. This event
was included in the 1924 Olympics, Paris, as a Men’s track and field program. Later on, the
women’s 200-meter event was added up in the Olympics in the 1948 London Games.

400 M
The first track and field competition were held at Exeter College, Oxford, Great Britain in
1824 that included a quarter-mile race of 402 meters. Later on, this event was dropped to
400 meters and was included in the first modern Olympics in Athens, Greece in 1896 but
 only for Men. The women’s event was later added in the 1964 Tokyo Olympic Games.
Moreover, the men’s and women’s 400-meter races were featured for the first time in the
1983 World Championships held at the Olympic Stadium in Helsinki, Finland.
The new technological advances have improved sprint performances by enhancing the
functions of starting blocks, synthetic track material and shoe technologies.

3. SPEED

Speed is used in sports for such muscle reactions (motor movements) that are characterized
by maximally quick alternation of contraction and relaxation of muscles. It is also the ability
to execute motor actions, under given conditions, in minimum possible time. Speed ability is
highly movement specific. Like strength and endurance, speed is also a conditional ability
but unlike those two conditional abilities (strength and endurance) speed depends to a
considerable extent on the nervous system. As a result of this speed is more complex in
nature and is comparatively less trainable as compared to strength and endurance. The
efficiency of the nervous system, which can be influenced only to a limited extent, becomes
a limiting factor in the development of speed.

FACTORS DETERMINING SPEED (FUNDAMENTALS OF SPEED)

Speed as an important conditional ability has winder application in all games and sports
(both cyclic and acyclic). The following factors determine speed:

 Morphological Structure and Muscle Fibres:

Speed is more a product of heredity than environment. A person is born with the dominance
of muscle fibres capable of working at speed. Those persons who are born with dominance
of fast twitch muscle (phasic) fibres are meant for speed dominating activities. Slow twitch
(tonic) muscle fibres are helpful in endurance sports. The famous saying “sprinters are born”
is in fact directly related to this important adage.

 Regulating Procedure of Nervous System:

Faster movements in sports are facilitated by quick alternation of contraction and relaxation
of the muscles. When the agonist muscle contracts, the antagonist has to relax and vice
versa. Rapid contraction and relaxation of the muscle is possible only when the motor and
sensory nerves act efficient. This to a great degree depends upon the regulatory procedure of
central nervous system.

 Muscular Strength:
Speed movements to a great extent depend upon explosive strength of the involved muscles.
In-fact development of strength indirectly enhances speed.

 Technique:
Acquisition of skill facilitates performance of movements at high speed. In fact, unlearnt
movements cannot be performed at a faster pace. A person who has mastery of technique is
in a position to utilize his strength, flexibility etc. to the fullest extent to execute movement
at high speed.
 Elasticity and Relaxing Capacity of the Muscles:
 Good stretch ability of the muscles allows movement over as greater range as possible. This
reduces internal resistance and thereby aids quick movements. A muscle, which relaxes fast,
can contract faster subsequently.

 Phosphogen Stores and Metabolic Process:

For faster movement, the muscles need supply of energy at a quicker rate. This will be
possible only if the phosphogens (ATP and CTP) are stored in the body in adequate amount.

 Psychic Factors:
Psychic factors are also responsible for affecting performance in speed activities. Factors
such as motivation ability to relax, ability to concentrate, will power etc., are important for
quick reactions

Forms of Speed
Speed can be classified into following five types:

• Reaction Speed:
It is the ability to respond to a give stimulus as quickly as possible. The different forms of
stimuli experienced in sports are visual, optic and tactile.
• Speed of Movement:
It can be defined as the maximum speed of contraction of a muscle or a chain of muscles in
a single course of movements e.g., jumping, throwing, kicking etc. It depends to a great
extent on explosive strength and technique.
• Acceleration:
Speed It is the ability to increase speed from jogging to running and finally sprinting. This
form of speed, to a great extent, depends upon explosive strength, frequency of movement
and technique.
• Sprinting:
Speed (Locomotor Speed) It can be defined as the ability to maintain maximum speed of
locomotion over as long distance as possible for maximum possible duration.
• Speed Endurance:
It is defined as the ability to perform motor movements as quickly as possible, under
conditions of fatigue. It is combination of speed and endurance abilities. This ability
depends upon anaerobic capacity, psychic factors and level of skill.

4. Means of Speed Development

• Reaction Speed:
Reaction speed enables a sportsperson to react quickly and effectively to different types of
stimuli i.e., visual, auditory and tactile. Research has shown that response to a tactile
stimulus is the fastest and to visual stimulus is the slowest.
Games and sports can be categorized as requiring simple reaction ability and complex
reaction ability. Simple reaction ability is needed for games and sports where the
sportspersons are aware of the stimulus and the response e.g., starts in track and field and
swimming. Complex reaction ability is required for games and sports where there is
uncertainty about stimulus or response or both. This category includes team games and
combat sports.

The following training means can be adopted to improve reaction speed:

 To solve specified simple standard situation in which the attacking and defending reactions
are agreed upon between the players. The actions are performed first with low, then with
medium and finally with high speed.

 To solve tasks fixed beforehand in which the sportsperson concentrates at first on two, then
on three, four or more different actions of attack and defense. Speed of action is gradually
increased.

 To solve tasks not fixed beforehand. The sportsperson is not aware of the attacking and
defending actions, which will be used. Speed of action is gradually increased.

 To solve situations, the degree of difficulty of which is above the demands of competition
(Pressure Training).

 To solve situation in which the pause between announcement and execution is changed.
Starts are given by different persons using different starting devices during training.

• Speed of Movement:
The speed of movement is important both for cyclic and acyclic sports. Good technique,
explosive strength, flexibility and coordinative abilities are important pre-requisites for
movement speed and hence can be indirectly developed by improving these four factors. The
following direct training means can be adopted for improving speed of movement:

 Repeating movement several times at highest possible speed. In order to make this training
mean effective, feedback approach is effective. The total time of the movement is recorded
and the sportsperson is informed after each repetition.
 Practicing movements with implements, which are slightly lighter and also smaller in size. A
shot putter may use 6.5 to 6.75 kg. shot for practicing movement. A rower may use the oars
with slightly smaller blades.
 Providing easier conditions for practicing movement. This can be achieved by changing the
direction of throw to reduce air resistance, changing ground conditions, using gravitational
force (downhill running).
 Performing movements using faster rhythm. The movement rhythm can be made faster by
using different devices e.g., clap, drum beat, music etc. The rhythm should be increased
ensuring that the movement is properly performed and it should correspond to the actual
rhythm of the sports movement
.
• Acceleration:
Speed Acceleration speed can be increased by both direct and indirect methods. For
improving acceleration ability indirectly, explosive strength, technique and flexibility are
important pre- requisites. For improving acceleration speed directly, short sprints over a
distance of 30 to 80 meters are the best. Henry (1952) found that a sprinter, when starts from
a stationary position, achieves best speed in about 6 seconds. However, actual distance may
differ from activity to activity and also on the nature of sport. The distance is run at
maximum intensity. Number of repetitions is between 5 to 8. The repetitions could even be
divided into two series of 3 to 4. In fact, the repetitions should be stopped as and when the
sportsperson is not able to maintain maximum speed for each repetition. Between repetitions
 full recovery is to be ensured to facilitate performance of each bout of load at maximum
intensity. In case repetitions are divided into two series, a short warm up is recommended
between the two series. The mode of recovery suggested is active.

• Sprinting Speed (Locomotor Speed):

It is the ability to maintain high intensity over maximum duration possible. The research
findings as well as top coaches have opined that intensity of 99% to 100% can be maintained
only over a distance of 20-25 meters. However, this distance varies depending upon the
training state and age of the sportsperson. In the case of a beginner or a less conditioned
sportsperson this distance is less. Indirect development of locomotor speed can be achieved
by improving the efficiency of the central nervous system even though it is less trainable.
Explosive strength, technique and flexibility, which are trainable factors also improve
sprinting speed indirectly.
Sprinting speed can be developed directly using the following training means:
• Acceleration runs
• Ins and outs
• Differential Races.

• Acceleration Runs:
Acceleration runs are performed over a distance of 80 metres ensuring that in each repetition
effort is made to reach the limit of maximum intensity (90-100). Between two repetitions
full recovery is to be ensured. Total number of repetitions is between 5 to 8. Bouts of loads
should be discontinued when the time of sprint starts decreases i.e., one is unable to maintain
high intensity (90%-100%).

• Ins and Outs:

It is an effective method of developing spring speed. The word ins mean reducing speed and
the word outs means increasing speed. This method is a combination of increasing and
decreasing speed over a chosen distance. A distance between 120 metres to 250 metres is
chosen and divided into four to five zones of 30 to 50 metres. If one decides to have four
zones of 30 metres each, the total distance required is 120 metres and for five zones of 50
metres each, the total distance needed will be 250 metres

• Differential Races:
To use this training mean to the best advantage, a distance between 150 to 200 metres is used
and divided into two zones of equal distance. To plan intensity of running, the best time of
the total distance chosen is recorded. The total time of the distance is assigned to two
different zones is such a way that the first zone is run faster than the second zone, and the
difference in the timing of the two zones is not more than one second. If one decides to
choose a distance of 200 metres, it is divided into two zones of 100 metres each. Suppose
the timing of running 200 metres is 25.0 seconds., it is divided in a way that first zone is run
in 12.0 seconds and the second zone in 13.0 seconds. Differential races can be
systematically planned on the track or an open area or a play field. 4 to 6 repetitions are
performed and between two repetitions full recovery is provided.

• Speed Endurance:
 Speed endurance is a special speed quality and can be developed using both indirect and
direct training means. Indirect development can be ensured by improving anaerobic
capacity, technique and explosive strength. Optimal development of basic endurance is an
important pre-requisite for improving speed endurance. Speed endurance can be improved
directly using the following training means:
• Pace Races
• Repeated High Intensity Runs

• Pace Races:
This is an effective training mean for improving speed endurance. Distances between 120 to
600 metres are repeated at high speed, a speed that can be kept constant throughout the
distance. The actual distance and number of repetitions will depend upon the game or the
sport and also the training state of the sportsperson. Complete recovery is to be ensured
between two repetitions. If one is capable of performing several repetitions, it is advisable to
run them in two series of 2 to 4 repetitions. Between two series a short warming up session
is recommended.

• Repeated High Intensity Runs:

This method is recommended for developing speed endurance for team games, racket sports
and combat sports. Bouts of loads over a distance of 40 to 60 metres are performed at
maximum intensity. Three to four series of 4 to 5 repetitions are performed. Between two
bouts of load the recovery period is short (about 20 to 30 seconds) and the rest period
between two series is 3 to 5 minutes. It is also possible to develop circuit of four to eight
exercises (stations), which are done at high speed. This method is highly effective in
developing speed endurance for combat sports namely wrestling, judo, boxing etc.

Speed Barrier:
In as much as speed training involves repeated efforts of very high intensity, after training
for some time a barrier sets in due to establishment of “neural stereotype” in the nervous
system which controls spatial and temporal aspects of movement. Because of high-speed
training, the functioning of neural centres gets stabilized thus causing a speed barrier leading
to stagnation of performance. The problem of speed barrier can be dealt with in the
following ways:

• Delaying of Speed Barrier:

The speed barrier can be delayed by improving speed using higher proportion of general
speed training means as compared to specific training means. It is also possible to delay the
speed barrier by developing speed using indirect training means. As a result of enhancement
of technique, explosive strength and flexibility, speed can be indirectly developed. In spite of
using above means, the speed barrier will set in but at a higher level of performance.

• Tackling of Speed Barrier:

In spite of making effort to delay the speed barrier, the barrier sets in sooner or later. When
the speed barrier sets in the following means can be adopted to tackle it:
• Dong movements at a speed higher than the best. For these, sprinters can use
downhill running, throwers can use lighter implements and rowers can use oars with smaller
blades.
• Avoiding specific movements and using indirect training means for a considerable
period makes the neural connection (motor stereotype) established in the nervous system
weak and thus barrier can be overcome with less effort. After breaking the barrier, the
sportsperson can again switch over to speed training
 PERIODIZATION
The periodization of bio motor abilities and the annual plan are the tools that guide training
over a year. They are the essential components of periodization because they help the coach
divide the training year into distinct phases with very specific training objectives.
Periodization of bio motor abilities and the annual training plan are the necessary
methodological tools to maximize physiological adaptations, as they are the intrinsic
foundation necessary to improve performance. It is equally important to also acknowledge
that technical, tactical training, psychological, and nutrition plans also rely on the concept of
periodization and should be integrated into the annual plan in order to bring adaptations and
performance to the highest possible levels. In other words, the same phases defined in the
annual plan are also used for the periodization of all the activities used in an athlete’s
training.

Periodization represents the basis for the compilation of any athlete’s training plan. The term
periodization originates from the word period, which is a way of describing a division of
time. Periodization of training is a method by which the training process is divided into
smaller, easy-to- manage segments, which are typically referred to as phases of training.
Periodization of training has evolved over the centuries, with many sport scientists and
authors contributing to its development.

Matveyev borrowed the term of periodization from other fields of human activities,
specifically from history. For instance, human history is divided into specific phases (not
blocks) or periods, such as the Stone Age, Bronze Age, Iron Age, Middle Ages, and the
Renaissance. Periodization is also applicable to English literature (Shakespearean,
Victorian), architecture (Ionian, Dorian, Roman, Gothic, Baroque), and economics (Pre-
commerce, Commerce, Industrial Revolution, Capitalism, Socialism). Perhaps without
periodization, athletes’ training would still be in the guessing stages of pre-world War II.

Periodization Terms and Training cycle

Periodization can be examined in the context of two important aspects of training:

• Periodization of the annual plan: which divides the annual training plan into
smaller training phases, making it easier to plan and manage the training program and ensure
that peak performance occurs at the main competitions

• Periodization of biomotor abilities: which allows the athlete to develop the highest
levels of speed, strength, power, agility, and endurance possible for the main competitions of
the year
 1. TRAINING CYCLE

• MACRO CYCLE:
The macrocycle is the longest of the three cycles. The duration of this cycle is 3 to 12
months and includes all four stages of a periodized training program (e.g., endurance,
intensity, competition and recovery). Because macrocycles incorporate all 52 weeks of your
annual plan, they provide you with a bird’s-eye view of your training regimen and allow you
to facilitate long-range planning. For example, if you want to peak for a national
championship event one year from now, you can mark that date on your calendar and work
backward to create a program that allows you to peak at that time. You can use the same
process to identify several major events throughout the year and develop a plan that
facilitates multiple fitness peaks. Remember, because of its length, you will always make
changes to your macrocycle throughout the year.

10

9 3

8 4

7 5
6

Macro Cycle of 12 months

•
• MESOCYCLE:

The duration of this cycle of training is 3 to 6 weeks and is thus termed as cycle of medium
duration. The purpose of this cycle is to tackle specific training task. These tasks are:
• Learning and acquiring mastery of skills.
• Maintenance and stabilization of performance
• development of physical and motor fitness components
• preparation of specific competition
• Attainment of optimal level of performance
• Preparation for the next mesocycle by providing recovery and relaxation.
Mesocycle of 4 weeks is considered to be the best because this is minimum period within
which significant change is affected in the physiological factors. The last week of the
mesocycle of training is considered as a transitional phase and thus ensuring recovery and
relaxation.
To enable a sportsperson to reach high performance, the load of training fluctuates, in each
mesocycles. In the first half of the mesocycle, the volume of load is increased and the
intensity of load is slightly increased or maintained. In the second half of the cycle the
stimulus intensity is increased and the stimulus volume is maintained or decreased.

Load Dynamics in Mesocycle

• MICROCYCLE:

The duration of this cycle is 3 to 10 days and thus considered as the shortest cycle of
training. In the case of an intermediate and high-performance sportspersons, the duration of
5 to 10 days. The last day of the micro cycle is used for providing active recovery and
relaxation to the sportspersons as to prepare him for training in the next micro cycle. Even
though 5 to 10 days’ time is not adequate to achieve most of the training tasks yet it forms an
important part of the total training process.
The following are some proportions of high and medium or low load is adopted in the micro
cycle:
• 1:1 i.e., every one day of high load is followed by a day of medium load.
• 2:1 i.e., every two days of high load is followed by a day of medium load
• 3:1 i.e., every three days of high load is followed by a day of medium or low load.

1 2 3 4 5 6 7

Days
Load dynamics in micro cycle
 • SESSION:

Session is the basic building block of coaching. In the training session skills are learned,
conditioning and fitness are achieved and confidence is developed. In athletics the training
session usually contains various units of activity set between a warm up unit at the
beginning and cool down unit at the conclusion. To decide on what units of work are
suitable for a particular session
the coach should follow the following four stages of planning
.
• Set the overall goals and objectives.
• Set specific goals and objectives.
• Build in the principles of effective practice sessions.
• Design the training session.

• UNIT:

A part of a session with a specific objective. In each session should contain the following
progression.

• Warm up
• Skill unit
• Fitness Unit
• Cool Down

2. PERIOD

There are three main periods to any training which make up a larger cycle of training known
as a macro cycle
• Preparation period
• Competition period
• Transition period

Volume and Intensity

Volume refers to the quality or amount of training. It is the total of all repetition, such as
meters for running or total kilograms lifted for weight training. For continuous endurance
training it is the kilometres or miles covered in training runs. In the jumps and throw it may
be the total number of jumps or throws performed in a session.

Intensity is the quality of training and relates to how hard you try to do something. In speed
training it may be the time taken to cover a set distance. In endurance running it may be
related to the pace or rhythm that the athlete reaches during the run. If percentage is used to
 describe the intensity then the best an athlete can achieve at any distance, height or weight is
100% and the Intensity of training will be a percentage of this best performance.

INTENSITY %OF ATHLETE’S BEST PERFORMANCE

MAXIMAL 95%
SUB- MAXIMAL 85%
MEDIUM 70%
LOW 50%

SCALE OF INTENSITY RELATIVE TO BEST PERFORMANCE

Preparatory Period:

• It is first and longest period of any training programme of all periods.

• Aim of this period is to create sound and strong base.
• To develop various performance factor on which the performance depends according to
sequence.
• To prepare the sportsman for achieving top form for the competition.
• The duration of the period is comparatively more/longer of the training cycle (as per the type
of periodization) range from 6 weeks to 7-8 months
• As per duration the preparatory period can be further sub divided into the phases (ph1, ph2,
ph3 etc).
• According to phases training tasks of performance factors have to develop progressively.
• The Training load in this period is of high volume and medium intensity with different
suitable means and methodology of training used to develop different performance factors

• To regain previous training state

• Condition the athlete to take higher progressive training load.
• Create the base for specific performance factors on which competition performance directly
depend.
• Integration of all important performance factors, progressively by specific and competition
training to achieve top form.

Competition Period:
• Aim of this period is to achieve Top Form for the completion and maintain it as long as
competition period demands.

• Load and contents of training (performance factors as per the duration, number of
competition) should be formulated and modified as per the demand of the sports / game and
sportsman.

• The training load (physical and psychological) in this period is adjusted by high/maximum
intensity and medium to low volume (as competition demand).

• Different suitable means, methodology and special, competitive exercise/training are used.
• Number of BUILD UP competition/ pre competition (3-5) for the sportsman/team are
planned to assess the actual physical, techno -tactical and mental performance preparation &
tackle it, before participation in main competition.

• The duration of competition period normally ranges form 3-6 weeks to 4-5 months and the
sportsman have to achieve and maintain top form according to the completion/number of
competitions.

• To maintained top form for long period the training and the load of the training has to be
modified as per the nature of sports and individual sportsman specific-psycho-physiological
abilities.

Transition Period:

• The main aim of this period is to give recovery and relaxation (active recovery) to the
sportsman.

• Because after doing very hard and strenuous (physical, physiological, techno -tactical and
psychological) training in preparatory and competition period.

• The sportsman should be able to recover, relax and recuperate from competition period load,
and to start next year training cycle properly (fresh and relax physical and psychological
condition).

• The training load has to be reduced and modified to low intensity and low volume and
general physical exercises are more carried out, the purpose is to ensure active recovery and
to maintained general fitness status.

• The duration of the period is normally 4-6 weeks. It should not be too short-unable to
ensure adequate recovery and relaxation and not too long to loss training state (performance
factor capacity). So that additional work and time have to be given / done in the next
preparatory period to bring back the previous fitness condition.

MACRO CYCLE

TRANSITIO N
PERIOD PREPARATARY COMPETITION

PHASES

MESO
CYCL

MICRO
 3. PHASES

GENERAL PHASE:

PREPARATORY PHASE 1 (PP1):

This phase has three principal objectives:
 To gain the previous training state.
 To condition the sportsman to take higher training loads in next phases of preparatory and
competition periods
 To develop those factors which form the base for the specific factors of performance. This
phase is characterized by sharply increasing training volume where as there is very less
increase in training intensity.
In conditioning the stress is on the development of general motor abilities especially basic
endurance, general strength, flexibility etc. This is done primarily through general exercises
with relatively low intensity. Development of general co-coordinative abilities is also
stressed. Technique training is mainly restricted to learning of new skills or the skills of
other sports. Relearning, if needed is also started in this phase. The aim of technique training
is not automatization but skill acquisition up to the level of fine co- ordination.

PREPARATORY PHASE 2 (PP2):

It is second phase of general phase (preparatory). Its aims to development those factors on
which the performance depends directly. This phase is characterized by very high training
volume. The training intensity also increases considerably resulting in very high training
loads. Special exercises are predominantly used but there is still a high volume of general
exercises

Conditioning aims at the development of special motor abilities while maintaining the
already developed general abilities. The motor abilities which are not important for
performance are not stressed. These are simply maintained. Training aims, means and
contents of conditioning are determined according to the performance structure of the sport.
Technique training is limited to learning and perfection of the technique of the sport.
Relearning, if started in the first phase is continued. Technique is learnt increasingly under
specific condition and in combination with tactics if the nature of sport so demands.

SPECIFIC PHASE:

PREPARATORY PHASE3 (PP3):

This is last phase of preparatory period. It aims at preparing the sportsman for the
competition phase (period). The stress is no longer on the development of performance
factors separately. The stress is on developing the complex sports performance by trying to
start integration of all important factors through special and competition exercise. By the end
of this phase sportsman should be able to achieve the performance level of the previous
training cycle.
 The third phase is characterized by sharp decrease in training volume on the one hand and
sharp increase in the training intensity on the other. There is also sharp decline in the volume
of general exercises. Special and competition exercises are mainly used. There is rapid
increase in the number of competitions.
Conditioning aims at the further development of special motor abilities especially those
which are directly related to competition activity. The other motor abilities are just
maintained. The development of special motor abilities is done through special and
competition exercises with the main objective of integrating these in the complex structure
of sports performance from technical and tactical aspect. Technique training aims at mastery
of technique under different and difficult conditions with special stress on technique
realization under competition condition.

COMPETITION PHASE:
The training in the competition phase (period) aims at achieving top form and to maintain it
for a sufficiently long period. The training structure in competition phases depends
considerably on the duration of the competition phase, number and frequency of
competitions and their dates and performance level of the sportsman. It also depends to
significant extent on the individual peculiarities of the sportsman.
The training on competition phase is characterized by high to maximum training intensity,
lower training, volumes, predominant use of competition and special exercises and high
number of competitions. The training aims at creating harmonies interrelationships among
the various performance factors.
In conditioning the aim is to maintain general and special motor abilities and to transfer
these into the technical and tactical elements of competition activity. For this competition
and highly special exercises are used. Technique training aims at mastery of technique under
competition condition.
In the competition phases special stress is laid on the psychological preparation of the
sportsman for the competition. The special psychic abilities required for successful
participation in the competition exercises involving specific psychic stress along with
theoretical sessions` are principally used for this purpose. Participation in competition is
indispensable for effective psychological proportion.

• TAPERING:

What Is a Taper?

Tapering is a well-established training method. It’s implemented so that athletes are able to
reach peak performance at certain points during the season, usually for major competitions.
It’s important to recognize that not all tapers are equal. Tapering for a long-distance runner
will look very different from that of a track sprinter. The differences don’t end there. Even
athletes running the same event may not have identical tapered training.
Coaches will have different methods. It’s impossible to determine which method is more
effective as there are always varying factors.
The most important thing is that coaches focus on the individual needs of the athlete. There
are however guidelines you can follow to help create your tapering period. You can then
 tweak as necessary. The more experience you have (be it as a coach or as an athlete) the
abler you will be to determine what leads to peak performance.

Athlete Needs Analysis

It is incredibly important to monitor, assess and change your training needs in the build-up
to the competition. Athletes and coaches should take care not to make large changes in
training without viable reasons for doing so. Tapering is not a magic fix but should
accompany months of hard training and planning.
Implementing a taper can be difficult. There are many factors to consider that can affect your
competition preparation. Most importantly, the needs of an athlete may change throughout
the season. Here are some things you may need to consider:

• Injuries
• Levels of fatigue
• Competition schedule
• Nutrition
• Travelling to and from competitions
• Weather conditions
To tackle these issues, doing an Athlete Needs Analysis is suggested. This is simply a
breakdown of all the things that will help an athlete achieve success
Completing a needs analysis throughout the season will provide you with valuable
information. The information collected will influence your tapering program nearer the end
of your season.

How to Implement a Taper

Most athletes will be looking to peak for 1-2 competitions during the season (the most
important meets). Therefore, it may be necessary to carry out 2 tapers.
To give you an example, the majority of athletes look to peak at regional and then again at
Nationals. But what actual changes do you need to make in training to carry out a successful
taper?

Duration of Your Taper

One issue knows the length of time that you should carry out a taper. 1 week…2…more?
The answer will be different for every athlete. You have to consider multiple factors. Such as
physical fitness levels, training age and of course competition schedule.

This is why a needs analysis is so vital!

In general, I would suggest starting your tapering period around 8-14 days prior to your
major competition. Overall training workload should be reduced over these days.

My athletes have a busy competition schedule. This means we don’t need a long taper (we’re
starting from 10 days away from Nationals).

However, if you have a long period without competition, you may need to consider starting
your taper sooner.
 This will allow you enough time to decrease your workload so that you have more time to
get into an optimal form for your competition.

Volume and Intensity of Your Training

During your taper, you want to gradually reduce your training volume by around 40-60%.
This will allow for the body to react to hard training and make adaptations for peak
performance.

• TRANSITION (RECOVERY PHASE):

The main aim of the transition phase is to give recovery and relaxation to the sportsman after
the hard strenuous training in preparatory and completion phases. This helps him to recover
and recuperate order start the next training cycle.

MACRO CYCLE

PERIOD PREPARATORY COMPETITION TRANSITIO N

COMPETITIO N
PHASES GENERAL SPECIFIC TAPERING RECOVERY

ACTIVE
PP1 PP2 PP3 CP TP
RECOVERY

MESO

MICRO

DIFERENT PHASES OF PERIODIZATION TRAINING OF SPRINTS

• Information Gathering of athlete:
The first stage of preparing a Training Plan is to gather background information about your
athlete and the forthcoming season's objectives. The sort of information to collect is as
follows:
 Personal details
 Name, address, date of birth, telephone numbers, transport arrangements
 Objectives
 Performance (time, height, distance)
 Technical (development of event technique)
 Experience
 Personal best (PB's)
 Competition experience (district, state, national, country)
 Competition
 Date of the main competition
 National and Area Championships
 School, University competitions
 Required qualification times for competitions.
 Open Meetings
 Competitors
 Who is the competition and what are their PB's?
 Recent competition results
 Competition behaviour
 Athlete's other Commitments
 School, college, work, part-time jobs
 Family and partner
 Hobbies and other sports
 Time available for training
 Planned holidays
 Medical
 Previous injuries or illness
 Current problems (diabetes, asthma etc.)
 Access to medical support
 Physiotherapy support
 On any medication - is it a banned substance?
 Using asthma inhaler - application to use Beta 2 agent inhalers
 Training facilities
 Tracks and other running facilities (bad weather)
 Gymnasiums and weight training
 Swimming pools and massage
 Last season
 What can be learnt from last season - good and bad aspects
 Key questions for the athlete
 How serious are you about your athletics?
 What do you expect from your coach?
Analysis of the last program
If this is not the first program you have generated with the athlete, then a vital activity to
conduct is a SWOT analysis of the last training program:
 Strengths
 What were the best aspects of the program and why?
 What did we do well, and why?
 Weaknesses
 Are there gaps in the program?
 What did we not do very well, and why?
 Opportunities
 How can we enhance the program for the benefit of the athlete?
 Threats
 What may prevent us from achieving the short- and long-term objectives

ATHLETE ASSESSMENT:
Before creating a training program, we must analyze our athletes to determine their strengths
and weaknesses. The first step is to identify the ideal attributes (e.g., body build, strength,
endurance, speed, flexibility, etc.) to allow our athlete to achieve their goals. The next step is
to assess our athletes against our ideal athletes to identify their strengths and weaknesses
(gap analysis). Addressing the gaps may require us to think about long-term planning (4-8
years), but we can set realistic but challenging goals to start addressing the gaps for this
macrocycle. The following provides an example form for this athlete analysis process.

Aerobic End Speed Speed Regeneration

Endurance

Strength End Speed Sprint Technique Games

Mobility Elastic Start Technique General

strength Endurance

maximum Special Time trials

strength strength

Agility, relative Baton speed Technique

 Flexibility strength

Speed End: Special

Endurance:

ATH TRG 100m,200m

400m

Technique Technique
Relearn

TRAINING COMPONENTS FOR SPRINTS

MOTOR ABILITIES OF SPRINTS IN DIFFERENT PHASES

GENERAL SPECIFIC COMPETITION/TAPERING TRANSITION

Macro cycle (Annual) training plan for sprints in different period/phases.
MACRO CYCLE ( ANNUAL) PLANNING
TRG ELEMENT PREPARATORY COMPETITION TRANSITION
PP1 PP2 PP3 CP1 CP2(TAPER) TP
MONTHS 2 2 2 3 2 1
MAIN FACTOR Functional power SP: Speed speed Regeneration
DEVELOPED END
 GENERAL OB MB Weight
STRENGTH General
BB CT
SPECIAL BB BB
EXERCISES-II
MB
SPECIAL BB PLY :MJ
EXERCISES-I
MJ BB
COMPETITION CE CE
EXERCISES(CE)

AEROBIC SCR FCR SCR FCR speed game/SCR

ENDURANCE endurance
Game Game FCR
ANAEROBIC FCR INT:intervaRR down Acceleration
ENDURANCE l TRG 80- hill
90%
Fartlek
SPEED AND Speed:95-100% Speed and Tech
TECHNIQUE Tech-RT, co-
ordination

FLEXIBILITY Free hand light WT ,ABC

AND CO- Run exercise, wall bar Stretching and Sprints Other
ORDINATION Exercises drills activities

Note: OB-own body weight, MB- medicine ball, CT-circuit training, MJ-multiple jump,
SCR- slow continuous run, FCR- fast continuous run, RR- resistance run, BB: body
balance, RT- resistance training.

Brief sample of training for sprints in different phases.

• GENERAL PHASE

GENERAL PHASE

SL Percentage Objective/ Training example NO

1 30 % Conditioning:
Exercises( with or without apparatus): ‘ circuits’ with light weight and ‘Total’ training

2 30% Special Endurance:

(Over 200m - 400m, 4 – 8 times, without strain, recovery 3 -
 5 min) Depending on event distance may varies.

3 10% Hills runs (2 -3 groups of 5 repetitions of 30m – 60 m on

steep slope: Recovery about: 3 mins.
Depending on event distance may varies.
4 10% Fartlek training:
(45 min, gentle running, interspersed with sprints,
acceleration runs, short sprints and uphill and downhill
running).

5 20% Speed work|:

Running drills( with or without weighted jacket) from
different starting position, 2- 3 groups of 5 repetition of 20m
– 30 m with short recovery.

Objective: IMPROVEMENT OF PHYSICAL CONDITION( 1, 2 & 5)

• SPECIFIC PHASE:

SPECIFIC PHASE

SL Percentage Objective/ Training example NO

1 20 % Power work:
(various Jump, exercises with or without weights), hill work

2 10% Interval Training:

(2 – 3 groups of 5 repetition of 100m at a fast but relaxed
rhythm, with recovery of 1-2 mins)

3 30% Speed Endurance:

(Distance of 80m – 150m: 3 – 6 times at strong rhythm
with 6 – 8mins recovery).
Depending on event distance may varies.
4 10% Fartlek training:
( Which can also be carried out on the seashore)
5 30% Full effort works (runs of 30 m – 60 m at top speed, on the straight or on the bend, from a
crouch start, one group of 10 runs, recovery 3 – 6 mins. Depending on event distance may
varies.

Objective: INCREASE OF SPECIFIC ENDURANCE( 2, 3 & 5)

• COMPETITION PHASE

COMPETITION PHASE

SL Percentage Objective/ Training example NO

• 10 % Interval Training, Speed Endurance type
(One group of 10 repetitions of 80 m, fast with 2 to 3 min recovery).

• 20% Jogging, Jumping and exercises for maintaining general strength and spring.

• 30% Pace work:

Distance of 60m -80 m.120m -150m at racing speed for 100m, 200m. 2-4 repetition with a
recovery of 10- 12 mins.
Depending on event distance may varies.

• 40% Starts and variations in stride frequency; progressions, acceleration and

deceleration runs over short distances

• Relays baton exchange

Objective: FOR IMPROVING SPEED AND GAINING PEAK FORM( 1, 3 & 4)

• TAPERING:
How long should a final phase of tapering be?
• Sprints: 10 days
• Field events:- 5- 7 days
• Too much taper = detrained effect, leads to loss of peak condition.
• Too little taper = overwork, and lack of attainment of peak condition

Let us see one sample of tapering for sprints of Ben Johnson Canadian sprinter
TAPERING OF 10 DAYS
Day Session Notes
-10 4 x 30m blocks
80-100-120-150 high
intensity
-9 10 x 200m tempo
-8 4 x 30m blocks
1 x 120m (submax)
-7 2 x 10 x 100m tempo
-6 4 x 30m blocks
1 x 80m (submax)

-5 Rest
-4 10 x 100m tempo
-3 4 x 30m blocks
-2 Rest
-1 Pre-race activation
0 Race

In conclusion, we can see that tapers are well utilized in high-level athletes to improve
performance. As a starting point, intensity should be maintained during training, with the
focus on an overall reduction in the volume of training. This can be achieved through shorter
sessions or fewer repetitions and sets, or through less frequent training. The psychological
aspect of the taper is also important, as athletes will see an improvement in mood.

Common mistake in Tapering

• Destroying confidence
• Becoming “the problem” yourself.
• Making changes in final phase
• going “off the plan” i.e., Panicking. Thinking that not enough work has been done (and then
reading).
• feeling the need to’ do something”
• Games environment. Observing others.
• Using too much specific work in tapering phase
• maintaining nervous system activation without using specific work.
• Take environment of main competition into account using specific work.
• Over – prepping

In 100M event intensity, volume and recovery table is given below.

Intensity Duration Rest Length/Rep Volume

SPEED >99% 1-6/8 sec >1 min/s

Load

10- 50/ 60 m 100- 300 m

SPEED ENDURANCE

>95% 6 – 20 sec >1 min/s

Load

60- 180m 200 – 600m

SPECIAL ENDURANCE 1

>90% 20-40 sec 10 to 15 min 180- 300m 600- 900m

SPECIAL ENDURANCE 2

>90% 40- 90 sec 10 to 15 min 300- 600m 600- 1800m

EXTENSIVE INTERVAL
70 – 80% 10-120sec 1- 4 sec load 50- 600m 1800- 3000m

For sprints methods for developing speed and speed endurance:-

Type of
Training Target energy Recovery time
system
Distanc %
Global specific Objective e (M) of Repetition sets
Best s
SPEED
Anaerobi ATP-PC Acceleratio 10- 40 95- 1min per
c n 100
Maximum
speed 50- 60 95- 1 min per
100

Speed Anaerobi ATP-PC

Endurance c and Short speed 0.5s-1.5 3-
glycolytic endurance 5 -30 95- min 5min
100

Glycolytic Short speed 3-

endurance 60-100 90- 1-3min 6min
95

Long speed 120-200 6-

endurance 90- 3-5min 10mi
95 n

95- 12-30min
100
Anaerobic/ Glycolytic special 250-400 8-
Aerobic & endurance 90- 5-6min 12mi
Oxidative 95 n

95- 10-20min
100
Temp Intensive Anaerobic/ Glycolytic Anaerobic 3-5
o Aerobic & capacity 80 80- 30s- 5min min
Oxidative 90

Extensiv Glycolytic Aerobic

e Aerobic metabolis power 100 50- <1 min <3mi
m 70 n
SUMMARY
 In conclusion, Periodization of sprints is a way to set up structure to your workout. It
includes the right exercises, intensities, loads to lift, frequency and duration of training, and
more. For an athlete this is the overall design of your training program for the year. It is
important for you to use this to maximize performance throughout all your training seasons,
especially competition time. It is an effective way to allow your body to prepare for the
demands of sport.
While the best time to use periodization is during championship season it is also useful
throughout the year. It is a systematic way to add power, strength, speed, and size to
maximize your performance. You are able to keep track and map out your progress as you
train. This helps you increase success while minimizing the negative aspects of overreaching
and/or overtraining.
In preparatory phase you work on general strength and conditioning exercises that are not
sport specific. The idea is to train the body for overall fitness initially and then strengthen to
prepare for performance during the competitive phase. Remember to always take time to rest
and recover both during exercises and training sessions.

Next is the competitive phase that includes your meets, competitions, etc. During this phase
the focus is on sport specific training with less time building strength and cardio endurance.
Long sets of cardio at the same pace should be avoided but instead include bursts of
sprinting exercises with minimal rest in between. Rest and recovery are very important
during this phase so your body can be fresh for intense training and competition.
The last phase is the transition phase; this is time for your body to recover from competition
season. Choose exercises that are fun and work the body as a whole. Go for a bike ride, play
football, or go swimming. You could also try a sport that is different than your usual, like
hockey. Your body gets stuck in a pattern of the same routine during the season; you and
your body need a break mentally and physically.
Now that you have an outline of the various phases here are some guidelines to consider:
 First, never plan a stressful workout immediately after a competition.
 Constantly vary the intensity of days (high, low, medium) throughout a week of training.
 The step load method: one-week low intensity, one-week medium intensity, one-week high
intensity, repeat, gives time for your body to recover and replenish.
 It is a good way to focus your intensity of the week on mainly one area (i.e., high intensity).
 After your competitive phase, take a two-week transition to replenish energy stores, remove
fatigue, relax mentally, and regenerate from exhaustion.
One of the hardest parts of the training process for you and your coach is finding a balance
between general and specific training, rest, recovery, and competition. Unfortunately, it is
difficult to truly recognize consistent markers that create the best training load for an
athlete or that do not
begin the process of overtraining. Without effective application of periodization, it is hard to
determine how much activity or intensity you receive over time. Remember, “it is best to
prevent the negative aspects of overreaching and overtraining, because it can take several
weeks, several months, "to never", to fully recover from overtraining”.
Periodization is a systematic way to plan your training for the entire year. The 3 phases of
preparatory, competitive, and transition divide the goals of training into seasons. By using
the guidelines, you and your coach can create an individual program that addresses strength,
conditioning, and sport specific training goals. Active rest is always the most important part
of this routine to maintain continuous mental and physical recovery throughout the year.
Overall, remain consistent with using your periodization for all parts of your phases and
success is in your reach.

BIBILIOGRAPHY

1. Names: Bompa, Tudor O., author. | Buzzichelli, Carlo, 1973- author. Title:
Periodization: theory and methodology of training / Tudor O. Bompa, PhD, Carlo A.
 Buzzichelli. Description: Sixth edition. | Champaign, IL : Human Kinetics, [2019] |
Includes bibliographical references and index.
Identifiers: LCCN 2017060513 (print) | LCCN 2017041811 (ebook) | ISBN
9781492544814
(ebook) | ISBN 9781492544807 (print)
Copyright © 1994, 1994, 1983 by Kendall/Hunt Publishing Company

2. Names: Principles of Sports Training

Author: A K UPPAL, Lakshkmi National Institute of physical education Gwalior

3. Names: Introduction of Coaching

The official IAAF guide to coaching Athletics Author: Peter J L Thompson

4. Names: track and Field athletics A basic coaching manual

INTERNATIONAL AMATERUR ATHLETIC FEDERATION
3 Hans Crescent, Knight bridge, London, England

5. Names: Physical education (Third Edition)( Volume-II) Author: Dr .M .L. Kamlesh

Former Principal, laxmibai national college of physical education
Thiruvanathapuram (Kerala)

6. Name: Science of Sports Training Author: Hardayal singh

7. www.healthline.com/health/fitness/periodization-training

8. https://en.wikipedia.org/wiki/Sports_periodization#

9. www.s HYPERLINK
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10. https://www.brianmac.co.uk/s HYPERLINK

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