Active Passive

Static Stretching Maximum Strength PNF Ballistic

Strength Resistance Endurance drills Flexibility Free Training Weights Elastic Acceleration Strength Sprints

Speed Training Strength Plyometric Hill Sprints Training Methods Training

Hollow Sprints Aerobic Circuit Endurance Training Training

Interval Fartlek Training Training

Continuous Training

Flexibility Training

Static Stretching Ballistic Stretching PNF

This is when you stretch a muscle and hold it in one This is when you make fast movements (bounces) to This is known as Proprioceptive Neuromuscular position. stretch your muscles. Facilitation.

There are 2 different types of static stretching: The movements are seen as being specific to the movements For this type of stretching you need either a partner of an you would do in your sport. object to help you do his type of stretching. Active This is where you use your own muscles to hold the stretch These types of stretches you have to be careful as it can PNF can be used to improve mobility, strength and position. cause you to strain your muscles or make them sore. flexibility. This can be used to help people recover from injuries

PNF is performed in the following way:

Passive This is where you use someone else or a piece of equipment to help you hold the stretch position.

Strength Training

Free Weights Free weights are when you use weights that aren’t attached to a machine.

Free weights can help you to improve muscular strength and endurance. It is important that you have good technique or you can injure your muscles.

Dumb Bells There are two types of exercises with free weights: Barbell Core Exercises: These work muscles that make the spine and pelvis stable (squats) Assistance Exercises: These work muscles that are specific to a sport or exercise (Bicep curls)

You should always do core exercises before assistance exercises. It is important that you change between upper body and lower body. Examples of Exercises. Reps, Sets & Resting

Weight training focuses around the number of sets and reps. A rep is one specific movement or exercise. A set is the number of reps you do without a rest.

It is important after each set that you have a rest period of 1 – 2 minutes.

The heaviest amount you can lift in one rep is called one repetition maximum (1RM). Based on this you can work out your intensity as a percentage of 1RM. Calf Raises Lunges Deltoid Raises Maximum Strength: helps to lift a large amount in one movement. Muscular Endurance: helps muscles to keep repeating the same movement. Elastic Strength: helps muscles to do lots of movements straight after each other.

Strength % 1RM Reps Maximum 90% 6 Chest Presses Bench Presses Endurance 50-60% 20 Elastic 75% 12

Circuit Training Plyometric Training This form of training develops explosive (sudden bursts) power and muscular strength. This type of training develops muscular endurance, strength and power. These exercises are specific to each sport. Within these exercises the performer uses maximal You can use different exercises one after another; each exercise is called a station. forces. It involves lengthening and quickly shortening the muscle. (jumping on to and off A circuit can vary between 6 – 10 stations. box tops, lunges, barrier hopping) It is used by sprinters or hurdlers, but also used by netball, volleyball and basketball It is important that the same muscles are not worked straight after each other. This stops the players. You need to be careful as muscles can get sore. muscles getting tired.

Aerobic Endurance Training

Continuous Training Fartlek Training

This form of training is where you keep doing the same type of exercise without having a This involves the changing of intensity. rest. There is no rest period within this training method. It needs to last for 30 minutes or longer, maintaining a steady pace. Fartlek can change to be made easy or hard to match fitness level. The intensity of this form of training is medium, so means you don’t go too fast. It can be used in lots of different activities, running, rowing, cycling.

You can change the intensity by:

Changing the speed – running for a set time, followed by jogging and also walking.

Changing the type or steepness of the ground – running on a flat road, up a hill on grass or on a sandy beach.

Changing weight – you could exercise with weights, weighted backpack or pulling a

resistance.

Interval Training Circuit Training

Interval training is when you train for a period of time and then rest or have a recovery Circuit training is when you do one exercise after another in a set order. period. It normally consists of 6 – 10 stations. During the training period you exercise hard for 30 seconds to 5 minutes. Circuit training can be used to improve aerobic endurance. This is very dependent on the During the rest or recovery period you stand still, sit down, walk or jog. type of exercises that you do.

To allow development of aerobic endurance you need to: Decrease number of rest periods Increase the exercise intensity You can change the intensity within a circuit by varying:

The work intensity should be about 60% of VO2 max. - The number of stations

VO2 max - The time you spend of each station

Aerobic Endurance can be measured by VO2 max. - How long you rest for between stations

VO2 max: the maximum amount of oxygen uptake. - The number of circuits It is the largest amount of oxygen that the body can use every minute. It is measured in ml of oxygen per kg of body mass per minute (ml/kg/min) - The number of sessions of circuit training you do a week . Intensity can be measure as a percentage of VO2 max.

Speed Training

Hollow Sprints

Hollow sprints are when you do more than one sprint with a jog or walk in between.

The walk/jog in between is called a hollow sprint,

Example

Sprint for 30 metres Walk/jog for 15 metres Sprint for 30 metres

Interval Training

You work for a period of time followed by rest or a recovery period (this can be standing still, walking or jogging).

Interval training can be used for aerobic endurance but also to improve speed.

To develop speed you work at a harder intensity but for a shorter time. The intensity needs to be as close to your maximum, this would mean almost working as fast as you can.

Through this training method you would increase the number of rest or recovery periods. This means sprinting hard for short periods and then resting for longer period.

Acceleration Sprints

Through this training method you keep increasing the pace over a short distance.

You would start by standing and then gradually build in to a jog, then stride and then sprint. In between each sprint you rest by jogging or walking.

There are two ways you can make acceleration sprints harder: 1) Hill sprints – running up hills while increasing the pace 2) Resistance sprints – increasing the pace while being held back by a resistance (someone holding you back by an elastic band)