<p> Methods of training </p><p>Method Definition Fitness test Sport that would train using it</p><p>Continuous </p><p>Interval </p><p>Fartlek</p><p>Strength </p><p>Resistance</p><p>Stretching </p><p>Circuits</p><p>Plyometrics Methods of training </p><p>Method Definition Example Sport that would train using it</p><p>Continuous Exercising without stopping for at least 20 minutes 10km run Distance running, cycling 2km swim Team sports (football, rugby)</p><p>Interval Exercising where you work hard for a short time Sprint 30ses:rest 30secs x 10 Team sports (netball, cricket) and then rest for a short time and do it a number of where you stop and start lots times</p><p>Fartlek Like interval training but the rest is a slow jog Orienteering Cross country running rather than a complete rest (run, walk, sprint – no rest) Road cycling</p><p>Strength Using weights as resistance to improve muscular Bench press Rugby forward, wrestler, boxer strength and/or power</p><p>Resistance Using resistance to improve muscular strength, 40m sled sprint Team sports (basketball, rugby) power and speed Sand running</p><p>Stretching Improving the range of movement at a joint Pilates Gymnastics Yoga Swimming </p><p>Circuits Doing a combination of exercises to improve all 10 stations in a gym each for Any team sport aspects of fitness. (continuous, interval, strength, 2 minutes with no rest power, flexibility, speed, agility) between activities</p><p>Plyometrics Doing short explosive movements to train the 20m using mini hurdles Sprinters muscle to contract faster (power and speed) Any team sport Exercising without stopping for at least 20 minutes Like interval training but the rest is a slow jog rather than a complete rest</p><p>Exercising where you work hard for a short time and then rest for a short time and do it a number of times</p><p>Using weights as resistance to improve muscular strength and/or power Improving the range of movement at a joint</p><p>Using resistance to improve muscular strength, power and speed</p><p>Doing a combination of exercises to improve all aspects of fitness (continuous, interval, strength, power, flexibility, speed, agility)</p><p>Doing short explosive movements to train the muscle to contract faster (power and speed) 20m using mini hurdles</p><p>10km run or 2km swim Sprint 30ses:rest 30secs x 10 Orienteering bench press</p><p>40m sled sprint/sand running Pilates/Yoga 10 stations in a gym each for 2 mins</p><p>Distance running, cycling, Team sports (football, rugby) Team sports (netball, cricket) where you stop and start lots</p><p>Cross country running or road cycling Rugby forward, wrestler, boxer</p><p>Team sports (basketball, rugby) Gymnastics or swimming</p><p>Any team sport Sprinters/any team sport Method of training Component it improves Energy system targeted What does it look like Is it good for touch Circuit All components because Anaerobic or aerobic Doing multiple exercises Yes, could do specific it is a variety of for a set amount of time skills and fitness exercises on a rotation e.g 60 seconds an (passing, shuttles..) exercise x 10 exercises</p><p>Continuous Cardiovascular/muscular Aerobic Nonstop activity for at Somewhat because it Endurance least 20 minutes helps fitness but intervals are more e.g 5km run specific</p><p>Interval Speed/power/strength Anaerobic mainly High intensity work Yes ideal, just like a (short intervals) sessions followed by a touch game with stop period of rest start sprints Endurance (long intervals) Sprint 30sec:rest 30secs x10</p><p>Resistance/Weights Muscular Strength Anaerobic Using weights or bands Somewhat, can help Muscular Power as resistance speed of running and Muscular Endurance passing Speed e.g bench press e.g pulling a sled</p><p>Plyometrics Speed ATP-CP/Phosphagen Short, explosive Yes, speed is crucial for Power movements with lots of touch rest e.g jumping, hurdles Method of training Component it improves Energy system targeted What does it look like Is it good for touch</p>