The document discusses the concepts of sports training. It defines sports training as a planned and controlled process aimed at improving motor performance and abilities through systematic effects on physical and mental performance. The key principles of sports training discussed are continuity, overload, individual differences, general and specific preparation, progression, specificity, active involvement, variety, warm up and cool down, rest and recovery, and ensuring results. Warming up is defined as light physical activity performed before training to prepare the body physically and mentally. It increases body temperature, flexibility, and performance while reducing injury risk. Specific warm up exercises target the muscles used in the upcoming activity.
3. TRAINING IN SPORTS
11.1 Meaning and concept of Sports Training
11.2 Principles of Sports Training
11.3 Warming-Up and Limbering Down
11.4 Load, Adaptation and Recovery
11.5 Skill, Technique and Style
11.6 Symptoms of overload and how to
overcome it
4. 11.1 Meaning and Concept of Sports Training
Specialised process of all round physical
conditioning aimed at preparation for performance
in sports
Includes Training, Sports competitions, Special
nutrition, Special rehabilitation treatments,
Assessment of performance capacity, Psychological
factors
Systematic & Regular process carried over a longer
duration
Based on scientific facts and successful practices
Basic form of preparation of sportsperson
5. 11.1 Definition of Sports Training
Sports Training is a planned & controlled process in
which, for achieving a goal, changes in complex
motor performance, ability to act and perform.
Sports Training is scientific knowledge and a
pedagogical process of sports perfection which ,
through systematic effect on psycho-physical
performance ability and readiness aiming to top
level .
6. 11.2 Principles of Sports Training
1. The Principle of Continuity
2. The Principle of Overload
3. The Principle of Individual Differences
4. The Principle of General & Specific Preparation
5. The Principle of Progression
6. The Principle of Specificity
7. The Principle of Active Involvement
8. The Principle of variety
9. The Principle of warm up & cool down
10. The Principle of Rest & recovery
11. The Principle of Ensuring results
12. The Principle of Cyclicity
7. 11.2 Principles of Sports Training
1. The Principle of Continuity :
Training should be a continuous process
Discontinuity of training reduces physiological
capacities
8. 11.2 Principles of Sports Training
2. The Principle of Overload :
There should be greater than normal load on
the body as required for training adaptation
2. (cont...)
9. 11.2 Principles of Sports Training
2. The Principle of Overload : (cont...)
Training load should be increased for improving
the performance
The effectiveness of training diminishes if
training load is static
For continuous improvement, the training load
should be increased after the adaptation of
previous training load
10. 11.2 Principles of Sports Training
3. The Principle of Individual Difference :
Every Sportsperson is different hence response to
exercise or load varies.
• (cont..)
11. 11.2 Principles of Sports Training
3. The Principle of Individual Difference : (cont..)
Training program should be modified to take
individual difference into following considerations:
a) Large muscles heal slower than smaller muscles
b) Fast twitch muscles fibres recover quicker than
slow twitch muscles fibre
c) Women requires more recovery time
d) Fast or explosive movements require more
recovery time
12. 11.2 Principles of Sports Training
4. The Principle of General & Specific Preparation :
General preparation serves as the base for specific
preparation
General preparation increases the functional capacity
of all the body systems and organs
Specific preparation improves the systems and organs
on which the performance directly depends
Speed improved through running will be beneficial in
football
( cont…)
13. 11.2 Principles of Sports Training
4. The Principle of General & Specific Preparation :
14. 11.2 Principles of Sports Training
5. The Principle of Progression :
The overload should not be increased too rapidly
Rapid increase in overload may lead to injury or
muscles damage
Emphasise the need for proper rest and recovery
15. 11.2 Principles of Sports Training
6. The Principle of Specificity :
Exercising a certain part of the body primarily develop
that part
Runner should get
trained by running
Swimmer should get
trained by swimming
Cyclist should get
trained by cycling
16. 11.2 Principles of Sports Training
7. The Principle of Active Involvement :
Performance is the result of sportsperson’s efforts and
coach’s skill
Active involvement of coach & sports person is
necessary
17. 11.2 Principles of Sports Training
8. The Principle of Variety :
Variety in the training programme helps to maintain
the interest and motivation of the sportsperson
Changing the nature of exercise, time of the day of the
session, training group & the environment
18. 11.2 Principles of Sports Training
9. The Principle of Warm up and Cool down :
Warmup through low intensity activity
increases blood flow to the working muscles
and prepare them for high intensity sports
Cooldown helps in transferring blood from
working muscles back to vital organs of the
body
Cool down also helps in removing the waste
products in the body
19. 11.2 Principles of Sports Training
9. The Principle of Warm up and Cool down :
20. 11.2 Principles of Sports Training
10.The Principle of Rest & Recovery :
Body regenerates during rest and becomes better &
strong than before
Training programme should be planned to provide
proper rest and interval between training activities
21. 11.2 Principles of Sports Training
11.The Principle of Ensuring Results :
Apex aim is to attain good results
Plan to guaranteeing good performance & maintain it
for longer period
Requires integration of other
principles with it
22. 11.2 Principles of Sports Training
12.The Principle of Cyclicity :
Programmes are developed through various training
cycles as macro cycle, meso cycle and micro cycle
Macro cycle is longest with 3 to 12 months
duration
Meso cycle is of medium duration lasting 3 to 6
weeks
Micro cycle is of 3 to 10 days duration
23. 11.3 Warming-up & Limbering Down
Meaning of Warming up :
It is a short duration activity ,performed prior to training
session or competition
Helps sportsperson to prepare physically, mentally
&physiologically for training session or competition
Muscles become ready to perform efficiently
Light running, jogging, hand exercises etc.
25. 11.3 Definition of Warming-up
Warming-up is done to tone up the body so as to
meet the ensuing activity
Consists of a series of preparatory exercises either
before a training session or competition
A preliminary exercise of physical and mental
preparation for a strenuous exertion
Increases temperature of blood and muscles
improve the performance
A. Passive Warming up
B. Active Warming up
26. 11.3 Types of Warming-up
A. Passive Warming-up :
Aim is to increase the body temperature without
performing any physical activity
Body temperature is increased by external means
such as by wearing warm clothes, massage, hot water,
steam, sunlight or hot drinks etc.
Mixture of active & passive warm-up provides better
results
27. 11.3 Types of Warming-up
B. Active Warming-up :
Sportsperson performs many physical activities
Body temperature increases up to required level
Working efficiency is increased
Muscles are toned up
Further divided into two categories
1. General Warming up
2. Specific Warming up
28. 11.3 Active Warming-up
1. General Warming-up :
Performed in all types of activities
Includes jogging, jumping, stretching etc.
Increases coordination abilities and flexibilities of
muscles and joints
Improves muscles tone
Duration depend upon
the nature of work to be
performed
29. 11.3 Active Warming-up
2. Specific Warming-up :
Exercises are done with implements
Special exercises are performed which have direct
relationship with the activity to be performed
Performed after general warming-up
Main stress is laid down on the practice of various
skills to performed in the game
cont...
30. 11.3 Active Warming-up
2. Specific Warming-up : (cont.)
Badminton-Forward ,sideways & backward bending,
body twisting exercises
Basketball-Dribbling, shooting, lay up shots, shuttle
run, dodging , free throws
Tennis- Wall practice, service, passing shots, knocking
Shot put- shifting the shot from left hand to right
hand & vice versa, standing throws, gliding practice
Hockey- Dribbling, rotation of stick, short passes, long
passes, scoop
Cricket- Bowling, catching, batting, fielding
31. 11.3 Methods of Warming-up
1. General Method :
Jogging
Simple exercise
Stretching exercise
Wind sprints (a form of exercise involving moving from a
walk or slow run to a faster run and repeatedly reversing the
process)
Striding (walk with long steps in a specified direction)
32. 11.3 Methods of Warming-up
2. Warming-up with Warm water :
Warm water bath for swimming, synchronised swimming,
water polo etc.
3. Warm-up through Massage :
Used by wrestlers
Cures minor muscle injuries
33. 11.3 Methods of Warming-up
4. Warming-up by drinking hot drinks :
Hot Tea, Coffee
5. Warm-up through Sunbathe
6. Warm-up through Steam bathe
34. 11.3 Importance of Warming-up
1. Increases the Body Temperature
2. Decreases the Viscosity of Muscles
3. Increases the Speed of Nerve Impulses
4. Decreases the Resistance in Muscles
Capillaries
5. Increases the Speed of Transfer of Oxygen
and Fuel to Tissues
6. Increases Metabolic Rate
7. Reduces the Anxiety and Tension
35. 11.3 Importance of Warming-up
8. Enhances Cooling Efficiency
9. Reduces the Blood Lactic Acid
10.Warming-up Avoids Injury
11.Increases the Speed of Muscles
12.Increases Flexibility
13.Increases Strength
14.Increases Endurance
36. 11.3 Importance of Warming-up
15.Increases Explosive Power
16.Improves Specific Skills
17.Improves Neuro-muscular Co-ordination
18.Improves the Level of Performance
19.Decreases Reaction Time
20.Brings Second Wind more Readily
37. 11.3 Physiological Basis of Warming-up
1. Increases the Body Temperature:
Increases body & muscle temperature
Research show that warm up muscles
improve performance
Speed of muscle contract and relax is
increased
Force of contraction is increased
Reduces risk of tearing of muscle fibre
38. 11.3 Physiological Basis of Warming-up
2. Decreases the Viscosity of Muscles :
When an inactive muscle is stimulated
repeatedly, first few contractions are small &
irregular and relaxation is incomplete.
Later, contractions are regular and relaxation is
complete
Rate of muscular contraction & relaxation
becomes faster & efficient
Risk of wear & tear of muscle and ligament is
reduced
39. 11.3 Physiological Basis of Warming-up
3. Increases the Speed of Nerve Impulses :
Increases the speed of nerve impulses
which improves and sharpens the
reaction time of sportsperson
4. Decreases the Resistance in Muscles
Capillaries :
Research studies have revealed that warming-
up decreases the resistance in muscles
capillaries
40. 11.3 Physiological Basis of Warming-up
5. Increases the Speed of Transfer of Oxygen
and Fuel to Tissues :
It occurs due to enhancement of blood flow through
the muscles by dilating the small blood vessels
6. Increases Metabolic Rate :
Increased metabolic rate enhances energy level
If body temperature increases by 0.5 C, metabolic rate
increases by 7%
41. 11.3 Physiological Basis of Warming-up
7. Reduces the Blood Lactic Acid :
Heart rate & consumption of oxygen is directly related
to muscle temperature
At higher temperature lactic acid is reduced
8. Increase in working capacity :
Due to physiological adaptation, capacity to do
physical is increased
All systems of body become efficient to do their
related work
42. 11.3 Guiding Principles of Warming-Up
1. Simple to Complex
2. Exercise for all the parts of body
3. Stretching and loosening exercise should be
included
4. Intensive enough to increase body temperature
5. Warming-up should be according to age and sex
6. Warming-up should be according to the activity or
sport
7. Concerned movement of the game should be
included
8. Warming up should be done at exact time
43. 11.3 Meaning of Limbering Down
Cooling down or warming down after a
competition
Allows the body to transit gradually from an
exertional state to a resting state
Necessary activity after training
Involves a specific procedure to bring the
body to normal state
Walking or jogging for 5-10 min
Static exercise 5-10 min
44. 11.3 Static Stretching Exercise for Limbering down
1. Hamstrings
2. Chest
3. Glutes
4. Quadriceps
5. Triceps/ Shoulders
45. 11.3 Importance of Limbering Down
1. Body temperature becomes normal
2. Proper removal of waste products
3. Decrease in tension
4. Reduces the chances of dizziness or fainting
5. Supply of Oxygen
6. Decrease in the level of aderaline in the
blood
7. Muscles do not remain stiff
8. Heart rate returns to initial stage
46. 11.4 Load, Adaptation and Recovery
Meaning of Load:
In the field of sport, load is known as training load
Work or exercises, a sportsperson performs in a
training session
Includes physiological & psychological demands
put on the sportsperson to maintain or improve
performance capacity
47. 11.4 Load, Adaptation and Recovery
Meaning of Adaptation:
Process of long term adjustment to a specific
stimulus
When new load is put on the body, it reacts by
increasing its ability to cope with new load
Body requires 4-6 weeks to a training method
Adaptation occurs during the recovery period after
the training session is completed
48. 11.4 Load, Adaptation and Recovery
Meaning of Recovery:
It is to regain the strength which was lost during
training session
Essential part after training session
49. 11.4 The Process of Stimulus-Recovery and Adaptation
Body adapts to loads that are higher than the demands
of normal daily activity.
Process of recovery & adaptation returns the body to an
improved level (overcompensation)
Training loads must be increased gradually to allow the
body to adapt and to avoid injury
50. 11.4 The Process of Stimulus-Recovery and Adaptation
• If the load is not enough, a little
compensation
• If the load is too much, difficulty in recovery.
Sports person may not return to previous
level of fitness
51. 11.5 Skill, Technique & Style
Skill:
Ability to perform a whole movement
Automatisation of motor action
Level of effectiveness with which a movement or a motor
action can be performed
Any action learnt for a purpose and is needed to take part
in activities
Shooting in basketball, service in tennis, overhead kick in
football
52. 11.5 Classification of Skills
1. Open Skills
2. Closed Skills
3. Simple Skills
4. Complex Skills
5. Gross Skills
6. Fine Skills
54. 11.5 Meaning of Technique
Basic movements of any sport or event
The way of performing a skill
A skill can be performed by using more than one
technique
A technique involves scientific and economical methods
adopted to achieve top performance
Selection of technique by a sportsperson:
Suits the level of the player
Enhances players performance
Best at the given time & within the rules
55. 11.5 Meaning of Style
An individual’s expression of technique in
motor action
Sportsperson due to specific psychic, physical
and biological capacities realizes the
technique in a unique personal way.
It is called his style
...........
56. 11.6 Symptoms of Overload and How to overcome it
Overload is the state when an athlete is undergoing hard
as well as strenuous training without the adequate
recovery
Overload is a state of decreased performance capacity
Overload occurs for longer periods
57. 11.6 Symptoms of Overload
A. Psychological Symptoms :
1. Increased irritability
2. Obstinacy
3. Increased quarrelsomeness
4. Avoidance with the Coach and fellow sportspersons
5. Oversensitivity to criticism
6. Increased indolence
7. Dullness
8. Hallucination
58. 11.6 Symptoms of Overload
A. Psychological Symptoms :
9. Anxiety
10. Depression
11. Melancholy
12. Insecurity
13. Changes in Personality
14. Low level of self esteem and motivation to workout
15. Easily distracted during tasks
59. 11.6 Symptoms of Overload
B. Performance Related Symptoms :
a) Movement Coordination
1. Disturbance in rhythm and flow of movement
2. Reduced power of correction and differentiation
3. Difficulty in concentration
4. Tensed movements
5. Reoccurrence of previous errors
6. Increased susceptibility to technical errors
60. 11.6 Symptoms of Overload
B. Performance Related Symptoms :
b) Competitive qualities
1. Decrease in readiness for competition
2. Fear of competition
3. Giving up in the face of intricate situations, specially
at the end
4. Confusion in competition
5. Increasing tendency to abandon the struggle
61. 11.6 Symptoms of Overload
B. Performance Related Symptoms :
c) Somatic functional symptoms
1. Loss of sleep
2. Lack of appetite
3. Loss of body weight
4. Disturbance in digestion
5. Increase in time required for recovery of pulse
6. Frequent dizziness
7. Night sweating
8. Increased frequency of respiration
9. Joint aches and pains
10. Impaired muscular strength
62. 11.6 How to Overcome Overload
1. Plan the training :
1. Coach and athlete should plan a strategy
2. Break in training to allow proper recovery
3. Loading in training programmes by reducing
volume or intensity of the training
4. Split the program to work on different set of
muscles on different days/ time/sessions
5. Ensure adequate recovery before exposing to
subsequent loadings
63. 11.6 How to Overcome Overload
2. Nutrition :
1. Adequate nutrition is mandatory for appropriate
recovery
2. Sports drinks in suitable quantity, rich in
carbohydrates, minerals and vitamins should be
taken during and after exercises
3. For Short duration training take water
4. For longer training duration, glucose solutions are
required
5. Meal timings should be fixed
64. 11.6 How to Overcome Overload
3. Psychological Strategies :
1. Relaxation Training, imagery, autogenic training
2. Help in maintaining focus during competition,
relieving tension and recovery process
3. Meditation is beneficial for inducing sleep
4. Social interaction :
1. Helps in diversion from rigorous training
65. 11.6 How to Overcome Overload
5. Medical Aids :
1. Valuable tools
2. Various massages
3. Wax Bath, cryotherapy, hydrotherapy,
electrotherapy, hot & cold water bath
6. Physical Therapy :
1. Slow stretching exercises
2. Warm up
3. Cooling down
4. swimming