CHAPTER- 10

1
TRAINING IN SPORTS
BY DR. GAJENDER SHARMA
 CONTENTS 2
 Concept of Talent Identification and
Talent Development in Sports
 Introductionto Sports Training Cycle-
Micro, Meso, Macro Cycle
 Typesand Methods to Develop – Strength,
Endurance and Speed
 Typesand Methods to Develop – Flexibility
and Coordinative Ability
 Circuit
Training – introduction and its
Importance
Concept of Talent Identification
and Talent Development in Sports 3
 Talent identification is the process of
identification of young athletes that have the
capability to become top performer while
talent development is mostly used in games in
Sports to transform young athletes into sporting
stars of the future.
 Definition of Talent Identification:
 According to Abbott and Collins "Talent
identification involves an attempt to predict
the future capacity of performance of an
individual”.
Concept of Talent Identification
4
 Players selection has been divided into four
stages, these being detection, identification,
selection and development (Reilly & Williams,
2003). Detection involves identifying suitable
players that are not currently playing the sport.
This is less relevant to event due to the large
number of players already involved in the
game. Development is a separate issue which
will be discussed in future articles. The two
components that are of interest here are
identification and selection.
Talent Development in Sports
5
Talent Development in Sports
6
 Introduction to Sports Training7
Cycle- Micro, Meso, Macro Cycle
 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.
 Training should be organized and planned in advance of a
competition or performance.
 It should consider the athlete's potential, their performance
in tests or competition, and calendar of competition.
 It has to be simple, suggestive, and above all flexible as its
content can be modified to meet the athletes rate of
progress.
 The Macro-cycle 8
 A Macro-cycle is an annual plan that works towards
peaking for the goal competition of the year.
 There are three phases in the macro-cycle: preparation,
competitive, and transition.
 The entire preparation phase should be around 2/3 to
3/4 of the macro-cycle. The preparation phase is further
broken up into general and specific preparation of
which general preparation takes over half.
 The competitive phase can be several competitions, but
they lead up to the main competition with specific tests.
 The transition phase is important
for psychological reasons, a year of training means a
vacation is in order.
 The Meso-cycle 9
 A Meso-cycle represents a phase of training with a
duration of between 2 – 6 weeks or Micro-cycles, but this
can depend on the sporting discipline.
 A Meso-cycle can also be defined as a number of
continuous weeks where the training program
emphasize the same type of physical adaptations, for
example muscle mass and anaerobic capacity.
 During the preparatory phase, a Meso-cycle commonly
consists of 4 – 6 micro-cycles, while during the
competitive phase it will usually consist of 2 – 4 micro-
cycles depending on the competition's calendar.
 The Micro-cycle 10

 A Micro-cycle is the smallest training set and typically lasts

around a week. The main focus of a Micro-cycle is a small
focused block of training, such as two or three days of very
hard training followed by the same about of time for
recovery.
 A Micro-cycle is also defined as a number of training
sessions, built around a given combination of acute
program variables, which include progression as well as
alternating effort (heavy vs. light days).
 The length of the micro-cycle should correspond to the
number of workouts - empirically often 4-16 workouts - it
takes for the athlete or fitness client to adapt to the training
program
Introduction to Sports Training 11
Cycle- Micro, Meso, Macro
Cycle
 Strength and its Types 12

 Strengthis the ability to overcome

resistance or to act against
resistance. Strength is of following
types:
 Static
Strength: It is also known as
Isometric Strength. It is the ability to
act against resistance from single
or one position e.g. Arm Wrestling,
Power Lifting, Pushing the wall etc.
 Types of Strength 13
 Dynamic Strength: It is also known as Isotonic Strength. It is
related to movement. Thus, we can say that it is required
for movement. It is of three types :
 Maximum Strength:- It is the ability to overcome or to act
against 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.
i.e. Weightlifting.
 Explosive Strength: It is a combination of strength and
speed 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. i.e. 100M Start
 Strength Endurance: It is the ability to overcome resistance
or to act against resistance under conditions of fatigue. i.e.
Long Distance Running
 Methods to Develop Strength
14
 Isometric Exercises: It was
introduced by Hettinger
and Mullar(1953) ‘Iso’
means ‘constant’ and
‘metric’ means ‘length’. An
isometric contraction
occurs when there is
tension on a muscle but no
movement is made,
causing the length of the
muscle to remain the same.
e.g. Pushing a wall.
 Methods to Develop Strength
15
 Isotonic Exercise : These
were developed by De
Loone (1954).Isotonic
exercise is a form of
exercise which involves
controlled contraction
and extension of
muscles and
mobilization of the joints
around those muscles.
i.e. Jumping, Running,
doing skills.
 Methods to Develop Strength
16
 Isokinetic exercises are
performed on specially
designed machines.
 These exercises were
developed by Perrine in
1968.
 In these exercises, there
is movement along with
continuous tension in
both flexor and extensor
muscles.
 Endurance and its Types 17
 Endurance: To resist fatigue or it is the ability to
do movement under the condition of fatigue.
 Basic Endurance: Basic endurance is also
called aerobic endurance. In fact, basic
endurance is the ability to perform movements
in which large numbers of body muscles are
involved and the activity is performed at slow
pace for long duration.
 General endurance: General endurance is the
ability to resist fatigue satisfactorily caused by
different types of activities. These activities may
be aerobic or anaerobic in nature. These
activities may be of low or high intensity but for
longer duration.
 Endurance and its Types 18
 Speed endurance is the ability of an individual to
perform a movement with high speed under the
condition of fatigue up to 45 seconds.
 Specific endurance: Specific endurance is the ability
to resist fatigue caused by a specific or particular
sports activity. As the nature of fatigue is different
from sports to sports.
 In short terms endurance, the activity lasts from 15
seconds to 2 minutes. Ex.100m race.
 The medium term endurance is needed for 1500m
race, lasting from 2 min to 11 minutes.
 Long term endurance is needed for those sports
which require more than 11 minutes time.Ex.5000m
to 10000m race.
Methods to Develop Endurance
 Continuous method: This method consists of long distance19
running without break or recovery or pause. This method is
further divided into following parts:
 Slow continuous method: It consists of long distance running
slowly without any break or pause with low intensity. For
example: cross country runs. The heart rate remains between
140 and 160 beats per minute. Duration is from 30 minutes to 2
hours or even more.
 Fast continuous method: In this method intensity is higher but it
requires less time. The duration is up to 20 minutes continuous
without any break. The heart rate reaches 160-180 heats per
minute. Fast pace method is effective for improving amount of
oxygen consumed by the working muscles, heart and
lungs. Example: Aerobics.
 Variable pace method: It is a combination of above methods.
The activity is done continuously but the pace is changed. This
can be done from 15 minutes to 60 minutes and the heart rate
should remain under 140-180 beats per minute. Example: Fartlek
 Methods to Develop Endurance
20
Interval Training Method: It is widely used for the
development of speed and endurance. This method
is based on tire principle "effort and recovery". This
means during training, the recovery of athlete
between specified workouts, some recovery period
or interval is given. The pulse rate increases, blood
pressure also increases.
Methods to Develop Endurance
21
 Fartlek Training Method: Fartlek training method is used for
developing endurance. Gosta holmer developed Fartlek
training in 1937. The word ‘fartlek’ is a Swedish word means
‘speed play’.
 It is such a training method that blends continuous training
with interval training.
 This training method lays emphasis on both the aerobic and
anaerobic systems.
 In this method, pace or speed is not preplanned so it is left
up to the individual.
 He can change his speed according to the surroundings
(hills, rivers, forests, muddy roads, metal roads and grassy
grounds)
 Self discipline plays a vital role in Fartlek training method.
22
 Meaning of Speed
23
 Speed : Speed is the rate of motion, or the rate
of change of position. It is expressed as distance
moved per unit of time.
 Speed is measured in the same physical units of
measurement as velocity.
 Speed is defined as the ability of an individual to
perform similar movements consecutively at
fastest rate, e.g., short distance races like 100
and 200 meters.
 Speed as the capacity of an individual to
perform successive movement of the same
pattern at a fast rate.
 Types of Speed 24
 Movement speed: It is the ability to do a
movement in minimum time. It depends upon
technique, explosive strength, flexibility and
coordinative abilities.
 Locomotor ability: It is the ability to maintain
maximum speed for a maximum time or distance.
Events like 100mt, 200 mt, 400mt requires this
ability.
 Speed Endurance: Speed endurance is the ability
to perform movements with high speed under
conditions of fatigue. This depends upon
technique, local muscular endurance and lactic
acid tolerance ability.
Methods to Develop Speed
25
 Acceleration runs: Acceleration runs are usually
adopted to develop speed, specially in attaining
maximum speed from stationary position.
 It should be kept in mind that the technique of any
event should be learned in the beginning. Only then,
we should switch over to acceleration runs.
 For example: in 100 m sprint race, we should lay stress
on the technique of start and complete running action,
we should practice it at a slow speed.
Methods to Develop Speed26
 Pace runs or races: Pace races mean, running the
whole distance of a race at a constant speed.
 In pace races, an athlete runs the race with uniform
speed. Generally, 800 meters and above races are
included in pace races.
 As a matter of fact, an athlete can run a distance of
300 meters at full speed. So, in longer races such as
800 m or above races he must conserve his energy by
reducing his speed.
 Meaning of Flexibility 27
 Flexibility: Flexibility is the range of
movement of the joint of a sports
person.
 Flexibility can be defined as the ability
to execute movements with greater
amplitude or range.
 It is affected by muscle length, joint
structure tendons, ligaments, and
other factors.
 Types of Flexibility 28
 Active flexibility: - The ability of an individual to do the joint
movement for a longer range without any external help. Active
flexibility is always greater than passive flexibility. Ex. doing any
stretching exercises without external help.
 It is 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 its
increase by static stretching.
 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.
Methods to Develop Flexibility
29
 1. Ballistic method: In ballistic method, the movement is
performed with a swing in a rhythmic way. The related
joint is stretched with a swing. The stretching exercise
can be performed rhythmically with a count. At each
count, the joint is stretched to the maximum limit and
then it is again flexed.
 2. Static stretching method: Static stretching method
involves gradually easing into the stretch position and
holding the position. The amount of time a static stretch
is held depends on one’s purpose. If it is a part of cool
down, then the stretch should be held for 10 seconds.
Methods to Develop Flexibility30
 3. Dynamic stretching method: Dynamic stretching consists of
controlled leg and arm swings that take you gently to the limit of
your range of motion. Where the event requires a dynamic
movement it is appropriate to conduct dynamic stretching
exercises.
 4. Proprioceptive Neuro Muscular Facilitation PNF stretching is
much longer stretching (Supine and Chair) session when
compared to the other types. It requires a partner‘s help to utilize
this technique. The use of a partner is so that there can be a
contraction and relaxation phase. This type of stretching is
actually the most effective form of stretching, but it is also
considered the most painful type of stretching,
 Meaning of Coordinative Ability 31
 Coordinative abilities are those
abilities of an individual which
enable the individual to do various
related activities properly as well as
efficiently.
 Our accuracy, rhythm, flow and
constancy depend on our
coordinative abilities.
 Types of Coordinative Ability
32
 Orientation ability: It is the ability to determine the position of the
body and its parts in time and space in relation to gravity, moving
objects like ball, opponent, partner and playing field etc. This ability
depends on functional capacity of sensory organs like eyes and
kinesthetic sense organs etc.
 Coupling ability: Coupling ability is the ability to combine the
movements of different body parts for performing perfect sports
movements. This ability is very significant for approximately all sports
but specially in team games, gymnastics and combative sports
(boxing and wrestling etc.). For example in boding, the movements
of hands, head, trunk and fat are essential to couple to achieve a
certain goal.
 Adaptive ability enables modifications of motor activity on the basis
of comparison or anticipation of new or changing conditions during
performing motor activity.
 Types of Coordinative Ability 33
 DifferentiationAbility: The ability to attain
a high degree of accuracy and economy
of separate body movements and
movement phases in a motor action.
 Rhythm Ability: It is the ability to
understand the rhythm of Movement and
to do the movement with the required
rhythm.
 Balance ability is understood as an ability
to keep body or its parts in a relatively
stable position.
 Meaning of Circuit Training 34
 In this training method in which certain
exercise of various kind are performed from
one Station to another station with or without
apparatus with given dosage.
 It was developed by ―Adamson and Morgan
in 1957.
 According to Adamson & Morgan “ Circuit
training is the training method in which certain
exercise of various kinds are performed with or
without apparatus with given dosage.”
 Benefits of Circuit Training 35
 It is easy and interesting method.
 It requires short duration.
 It can be performed indoor and as
well as outdoor.
 It involves the all organs of body.
 It can be easily supervised by the
coach.
 It provides an interesting
atmosphere.
 Importance of Circuit Training
36
 It is the best method for beginners as it develops
strength and endurance.
 Maximum functioning of muscles can be gained in a
single circuit.
 It gives relief from any kind of tension.
 It is a workout routine that combines cardiovascular
fitness and resistance training.
 The initial routines were arranged in a circle,
alternating between different muscle groups.
 Circuit training plays an integral role in the offseason
workouts of many professional athletes.
How to Increase Work Load in Circuit Training
37

Increasing the number of

stations
Increasing the number of
repetitions of an exercise
Increasing the frequency
Reducing the interval
between the exercise.
 Diagram for Circuit Training
 Bounding
38
 Press- ups
 Knee-Extensions
 Squats Thrusts
 Rebound
 Chin-Knees
 Box & Hurdle Jumping
 Hip Thrusts
 Skipping
 Rope Climbing
 Continuous Step -ups
 Horizontal Sprinting
 Bent- Leg Sit-Ups
Circuit Training Exercise for Upper Body Strength

 High Knees/Front Knees 39

Lifts
 Push-ups
 Dumbbell Flat Bench Press
 Butt Kicks
 Pull-ups
 Standing Two-Armed Bent
over Dumbbell Rows
 Burpees/Squats Thrusts
 Decline Push-ups
 Standing Dumbbell
Overhead Shoulder Press
Circuit Training Exercise for Lower Body Strength
40
 Sit-ups
 Step-ups
 Press-ups
 Squats
 Dorsal Press
 Shuttle Runs
 Seated Dips
 Burpees test
 Bent arm
Pullovers
 Straddle Jumps