The Reversibility

Principle in Sports
Training
Reversibility Training
Reversibility means that an athlete can lose the effects of training when they stop,
and can gain the effects when they begin to train again.
Detraining occurs within a relatively short time period after an athlete ceases to
train. Performance reductions may occur in as little as two weeks or sooner.In
trained athletes, research indicates that detraining may result in greater losses in
muscular power than strength. Strength losses are due to first to neural
mechanisms, and next due to atrophy of muscles.
What is interesting is that strength levels after detraining are rarely lower than pre
training levels, so training has a residual effect even when it is discontinued. But
when the athlete returns to training, the rate of strength acquisition is high.
The Reversibility Principle Does Not Apply to
Retaining Skills
Motor learning research reveals that sport skills are retained for much longer periods of time than
physiological effects of training. A skill once learned is never forgotten, especially if well learned.

Coordination appears to store in long-term motor memory and remains nearly perfect for decades,
particularly for continuous skills (cycling, swimming). Over time, strength, endurance, and flexibility
are lost, but athletes remember how to execute sport skills and strategies.

The challenge often concerns regaining precise timing after detraining. In other words, the motor skill
programs remain intact but the body's physical tools for executing the programs become rusty and
must be re sharpened.
Coaching Tips on Applying the
Reversibility Principle
• 1. Conditioning. After long rest intervals, begin a conditioning program to
rebuild sport fitness. After several weeks of detraining due to illness or for other
reasons, athletes may need to increase training volume and reduce intensity to
regain general conditioning.
• 2. Active Rests. During the off season, active participation in other sports or
activities minimizes detraining effects and can even facilitate skill learning.
Avoid long rest periods with complete inactivity.
• 3. Retraining. Increase exercise gradually and progressively after long periods of
inactivity. Athletes should avoid performing intense work without first
reconditioning.
• 4. Avoid Maximum Attempts. Athletes should not attempt to lift single
maximum weight loads early in conditioning. They will remember how to
properly execute the lifts, but may sustain an injury if they overestimate how
much weight they can lift compared to their peak performance.
• 5. Flexibility. Emphasize stretching exercises to regain joint flexibility. This is
particularly important for older adults who participate in senior sports.
Quiz