Training In Sports

Meaning and concept of sports training


Definitions of sports training

 

Sports training is a planned and controlled process in which, for achieving a goal, changes in complex sports motor performance, ability to act and behaviour are made through measures of content, methods and organisation.

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 and 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 and cool down 
  10. The principle of rest and recovery 
  11. The principle of ensuring results 
  12. The principle of cyclicity 

Warming up and limbering down 


Meaning of warming up 

Warming up is a process of heating the whole body by running and performing exercises prior to the activity or competition 

Types of warming up 

  • Passive warming up - the main aim of passive warming up is to increase the body temperature without performing any physical activity. In passive warming up the body temperature is increased usually by external means such as by wearing heavy uniform, massage, not water, steam, sunlight and hot drinks etc. 
  • Active warming up - in active warming up, a sportsman takes part in various physical activities. Jogging and stretching exercises are included in active warming up.
  1. General warming up - general warming up is usually performed in all types of activities. It includes jogging, running, jumping, stretching etc.  It increases coordinative abilities, flexibility of muscles and joints 
  2. Specific warming up - in specific warming up, exercise are done with implements and it is performed after the activities of general warming up. For example a basketball player may practise for lay up shots or free throws before the competition

Methods of warming up 

  • General method - 
  1. Jogging 
  2. Simple exercise 
  3. Striding 
  4. Stretching exercises
  5. Wind sprints 
  • Warming up with warm water 
  • Warm up through massage 
  • By hot drinks 
  • Through sunbathe
  • Through steambathe

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 muscle capillaries 
  5. Increases the speed of transfer of oxygen and fuel to tissues
  6. Increases metabolic rate
  7. Reduces the anxiety and tension
  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 
  15. Improves the level of performance

Physiological basis of warming up 


  1. Increases the body temp
  2. Decreases the viscosity of muscles 
  3. Increases the speed of nerve impulses 
  4. Decreases the resistance in muscle capillaries
  5. Increases the speed of oxygen and fuel tranfer to tissues 
  6. Increases metabolic rate
  7. Reduces the blood lactic acid 
  8. Increases in working capacity 

Guiding principles of warming up 


  1. Simple to complex
  2. Exercise for all parts of body 
  3. Stretching and loosening exercises should be included 
  4. Intensive enough to increase body temperature 
  5. Warming up should be according to age and sex

Meaning of limbering down

 

Cooling down / limbering down is also called warming down. To bring the body in normal state after any competition or training is called cooling down 
Major stretching exercises of muscles for limbering down are.
  1. Hamstrings 
  2. Chest 
  3. Glutes
  4. Quadriceps 
  5. Triceps/ shoulders 

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 adrenaline in the blood 
  7. Muscles do not remain stiff 
  8. Heart rate returns to initial stage 

Meaning of load 


In the field of sports, load is known as training load. So, in that sense, a training load is the work or exercise that a sportsperson performs in a training session.

Meaning of adaptation 


Adaptation is the process of long term adjustment to a specific stimulus. Adaptation refers to your body's physiological response to training. When you do new exercises or load your body in a different way, your body reacts by increasing its ability to cope with that new load. It generally takes four to six weeks for your body to adapt to a training method.

Meaning of recovery 


Recovery is to regain what was lost. Recovery is an essential part after exercise of training load.


Skill, technique and style


Meaning of skill


A skill is the ability to perform a whole movement. Skill can be defined as automatisation of motor action.

Classification of skills 

  1. Open skills 
  2. Closed skills 
  3. Simple skills 
  4. Complex skills
  5. Gross skills
  6. Fine skills 
  7. Discrete skills 
  8. Serial skills 
  9. Continuous skills 
  10. Individual skill
  11. Coactive skills 
  12. Interactive skills 

Meaning of technique 


A technique involves scientific and economical methods adopted to achieve top performance in sports competitions. Sportspersons select different techniques of a skill according to their level for good performance. 

Meaning of style 


A style is an individual's expression of technique in motor action. No two sportspersons are alike in different factors which determine motor action. 

Symptoms of overload and how to overcome it 


 Overload 

Overload occurs as a result of a training schedule that is spontaneously enhanced, lasts for sustained periods of time and is performed at high volume or high intensity or both without sufficient recovery period.

Symptoms of overload

  • Physiological symtoms 
  1. Increased irritability 
  2. Obstinacy
  3. Increased quarrelsomeness
  4. Avoidance with the coach and fellow sportspersons
  5. Oversenstivity to critism 
  6. Depression 
  • Performance related symptoms
  1. Movement coordination
  2. Competitive qualities 
  3. Somatic functional symptoms 

How to overcome overload


  1. Plan tha training 
  2. Nutrition
  3. Psychological strategies 
  4. Social interactions 
  5. Medical aids 
  6. Physical therapy 

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