CHAPTER 10
TRAINING IN SPORTS
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The word training is not a new word , people have been using it since archaic period.
It means the process of preparation for some task.
The main task is fitness and conditioning for sports and games.
The concepts of training and sportsman’s preparation seem to coincide but are not identical.
Preparation is a complex process and directly influences the sportsman’s development and ensures
the necessary degree of readiness for success.
It is the main component and the basic form of preparing the sportsperson for a competition.
STRENGTH
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It is the ability of muscles to overcome resistance
It is an essential element or component of physical fitness.
Acc to Barrow and Mc Gee,” Strength is the capacity of the whole body or any of its part to exert
force.
Strength can also be defined as the amount of force a muscle or group of muscles can exert against a
resistance in one maximum effort.
TYPES OF STRENGTH
 DYNAMIC STRENGTH
 Can be called isotonic strength because it is related to movements
 In pull ups and pushups we require dynamic strength.
 In performing such workout, there is a diminishing tendency in dynamic strength.
 After sometimes, muscles refuse to do work.
 At this juncture, man is not able to do even one extra pull or push up.
 Movements are clearly visible when some uses dynamic strength.
 In each sports and games strength appears in different form.
Strength can be divided into three parts:
a) Maximum strength :
 It is the ability to work against maximum resistance
 Maximum strength is not usually used in majority of sports.
 It is usually used in those sports where very heavy resistances are to be tackled eg “
weight lifting, shot put , hammer throw , javelin throw etc
 In other sports maximum strength is required for a short period.
 Eg : starting and accelerating phases in sprinting events, take off in long jump etc.
b) Explosive strength
 It can be defined as the ability to overcome resistance with high speed.
 It is a combination of strength and speed abilities.
 It is usually used in sprint starts, weight lifting, hammer throw , triple jump etc.
c) Strength endurance :
 It is the combination of strength and endurance abilities
 It can be defines as the ability to overcome resistance or to act against resistance
under the state of fatigue.
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It can be form of static or dynamic strength depending on the fact whether the
movement is static or dynamic.
 It is commonly used in long distance races, swimming, road cycling etc
 So it can be alluded that strength endurance is usually applied in most of the sports.
 STATIC STRENGTH
 It is also called isometric strength.
 It is the ability of muscles to act against resistance.
 It can be measured by dynamometer.
 This type of strength is not seen directly.
 Static strength is not usually applied in sports but in weightlifting it is used in phases.
METHODS OF IMPROVING STRENGTH
a) Isometric Exercises
b) Isotonic Exercises
c) Isokinetic Exercises.
ISOMETRIC EXERCISES
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These exercises are not visible.
No direct movements
In these exercises work is performed but is not seen directly.
In these exercises a group of muscles carry out tension against the group of muscles.
When these exercises are done muscles do not change their length.
They remain fixed or constant although muscles do not remain constant or still completely.
Muscles feel slight tremor if exercise is done for some time.
For eg : if we push a concrete wall, we will be unable to move it from its place. So we should not
consider it as work. Our muscles exert force, while pushing a wall but we see that work is not
done. Because work is said to be done when the point of application of a force moves, or we can
say that :
Work done = Force x Distance moved in the direction of force.
If we perform these exercises, muscles will be changes in relation to size and shape.
These exercises are used for the development of strength.
These exercises need less time and can be performed anywhere because no equipment is required
to do these exercises.
These exercises are valuable for rehabilitation purposes.
These exercises can be done by a person who is injured.
Should not be performed by children and untrained persons.
ISOTONIC STRENGTH
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Movement can be seen directly.
Work is done in these exercises.
Muscles become flexible.
Length of the muscles can be increased by isotonic exercises.
These exercise of much value in field of sports.
Best for strength development.
Calisthenics exercises, running , jumping on the spot, weight training exercises etc are the
examples of it.
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These exercises can be done with or without technical equipment.
ISOKINETIC EXERCISES
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Performed on specially designed machines.
These exercises were developed by Perrine in 1968.
Involve a specific type of muscle contraction, which is usually not applicable in sports & games
except in water sports like rowing and swimming.
In Isokinetic exercises contraction of muscle applies maximum foce only at a particular angle during
a range of movement.
In Isokinetic exercises, contraction of muscle applies maximum force through out the complete range
of movement.
With the help of these, explosive strength and strength endurance can also be improved.
ENDURANCE
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Ability to sustain an activity
Barrow and McGee define Endurance as the result of a physiologic capacity of an individual to
sustain movement over a period of time.
In all sports, endurance is directly or indirectly of high importance
It is usually measured by the number of repetitions.
For eg the no of sit ups an individual can complete in one minute is often used to measure the
endurance of the stomach muscle.
TYPE OF ENDURANCE ---Types of endurance according to the nature of activity :
a) Basic Endurance
- Also called aerobic endurance
- Basic endurance is the ability to perform movements in which large number of body
muscles are involved and the activity is performed at a slow pace for a long duration such
as jogging, walking and slow running etc
b) General endurance
- It is the ability to resist fatigue satisfactorily caused by different type of activities.
- These activities may be aerobic or anaerobic in nature
- These activities may be low or high intensity but for a longer duration.
- This duration is much shorter than required for basic endurance.
- In other words general endurance enables a sports person to perform different types of
activities fo a longer duration without getting tired.
c) Specific endurance : It is the ability to resist fatigue caused by a specific or a particular sports
activity.
As a nature of fatigue is different for different sports the specific endurance is also different
respectively. For example specific endurance of a wrestler is to combat effectively in the three
rounds of 6 minutes wheras it is a rounds for a boxer.
a) Speed endurance : it is the ability to resist fatigue in activities lasting up to 45 seconds. The
event of 400m sprint is the most suitable example of speed endurance
The speed endurance is mainly dependent on the Power capacity of energy production.
b) Short term endurance
Short term endurance is needed to resist fatigue in sports activities lasting from 45 seconds to 2
minutes.
This endurance also depends to a large extent on strength endurance and speed endurance
The endurance needed for 800m race is the most suitable example for short term endurance.
c)Middle term endurance
The middle term endurance is needed for such sports activities which last from 2 to 11 minutes. It
also depends on strength endurance and speed endurance but to a limited degree
Endurance needed for 1500 m race and steeple chase race by runner is a more suitable example of
middle term entrance
DEVELOPING METHODS OF ENDURANCE
1. Continuous training method
Continuous training is a one of the best method for improving endurance
In this method of training and exercise is perform for a long duration without any break.
In this method intensity remains low because the exercise is done for a longer.
Cross Country race is the best example of continuous method
In this method the rate of heart beat remains in between 140 to 160 beats per minute.
Total duration of the exercise should not be less than 30 minutes.
This duration of exercise can be increased according to the endurance ability of the sports person
or athlete.
ADVANTAGES
a)It increases glycogen in muscles and liver
b)It increases the number and size of mitochondria
c)It also increases the efficiency of heart and lungs
d) Improves the willpower
e) For better result intensity can be increased
f) It makes the individual self discipline and self confident.
INTERVAL TRAINING METHOD
It is a training of heart through endurance training, If you run your heart beats at a faster rate.
Bikila the famous athlete coach of a finland introduced this training method in 1920.
Stress on the importance of rhythm between work and rest in the method and called a terrace
training.
He was the greatest coach an athlete of his time
Used to run 400m 10 to 20 times daily instead of running 10 to 20 miles daily.
This training method is based upon a effort and recovery principle.
During interval training recovery period is given to the athlete after each speedy workout.
Recovery period can be adjusted according to the efficiency of athlete.
The load can be increased by reducing the recovery period of increasing the workout.
For an athlete of 400m the following example can be applicable for his training.400m race with
80% speed. Walking or jogging until his heart rate comes down to 120 to 140 approx. 400m race
with 80% speed.
ADVANTAGES
a) More workout can be performed in a shorter duration.
b) It is more beneficial for respiratory and circulatory system
c) The progress of the athlete can be measured easily
d) It gives a better result in a short time
e) Athlete gets fair judgment easily. Suggestion can be given by a coach during recovery phase
regarding
any fault. Patience can be increased in athletes
DISADVANTAGES
a) Top performance comes before competition and cannot remain up to the competition time
b) There are more chances of injuries
c) Regular training can lead to heart diseases
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FARTLEK TRAINING METHOD
Used for developing endurance
Gosta Holmer develop fartlek training in 1937
The word fartlek is a Swedish word means speed play
It is such a training method that blends continuous training with interval training.
This training method lays emphasis on both aerobic and anaerobic systems.
In this method pace of speed is not pre planned does it is left to the discretion of an individual.
He can change the speed according to the surroundings hills rivers forest muddy roads etc.
The rate of heartbeat ranges between 140 to 180 per minute
The duration of training depends upon the experience of athlete minimum 45 minutes.
Example of this training
Warm up jogging or slow running for 5 to 10 minutes
steady hard Speed for 1.5 to 2.5 km. Easy running with three or four quick steps now and then Full
speed Uphill for 175 to 200 m
Fast pace for 1 minute start of speed work
The above-mentioned routine is repeated under the total time prescribe on training schedule has elapsed.
ADVANTAGES
a) It keeps our heart rate up along an athlete to get good cardiovascular endurance
b) It is good for aerobic and anaerobic fitness
c) Due to sprinting intervals it makes the body versatile
d) It is not rigid but flexible in nature.
e) Easy adaptable to the athlete
f) No equipment is required
DISADVANTAGES
a) It is difficult to see how hard the trainee is making efforts. Sometimes the athlete is likely to drop
effort
b) May cause accidents because it is not pre planned
c) An appropriate check on trainees cannot be maintained
Speed
It plays a vital role on most in every game and sport
Johnson and Nelson define speed as the rate at which a person can propel his body of parts of his body.
It is ability to move from one place to another in the shortest possible time.
It means that it is the velocity with which an individual can execute his movements.
Another word it means the capacity of moving a body part on the whole body with the greatest possible
velocity.
For example the movement of a smashes in volleyball has the maximum speed of the velocity at the time of
smashing the volleyball.
TYPES OF SPEED
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Reaction ability
It depends completely on coordinative processes.
Reaction abilities ability react effect lying quickly to any action on signal
Games and sports signals can be of various types as a visual or tactile
In games and food reaction ability is not only significant to react quickly to a signal but the reaction
should also be accurate according to the situation
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Simple reaction ability
It is the ability to react quickly in already determined manner to know signal. Example the reaction
of a racer in the start of sprint races is already known to the racer.
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Complex reaction ability
It is the ability to react quickly and accurately to undermined or unexpected signals .These signals
are unexpected for the sports person because he doesn't know when and which signals he has to
react such as facing a ball in cricket by a batsman.
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Acceleration ability
It is ability to achieve maximum speed from a stationary position of from low speed state. Sprinters
achieve their maximum speed after approximately 6 seconds. This ability mainly depends upon the
explosive strength technique and flexibility. This ability is important in all games and sports in
which maximum speed are to be achieved quickly as such as sprint races, swimming, hockey,
football etc
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Movement speed
It is the ability to do a woman in a minimum time it depends upon the technique explosive strength
flexibility and coordinative abilities it plays a vital role in boxing wrestling throws jump gymnastic
It can be measured by the time taken to complete the movement
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Locomotor ability
It is the ability to maintain maximum speed for maximum time or distance very significant in all of
you sports events such as 100M 200m 400m races short sprints in track cycling, speed skating
swimming, football hockey etc.
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Speed endurance
It is the ability to perform movements with the high speed under conditions of fatigue
Speed endurance is a very complicated ability which depends upon explosive strength speed and
endurance. It also depends upon the technique local muscular endurance and lactic acid tolerance
ability
METHODS TO DEVELOP SPEED
Acceleration runs
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Usually adopted to develop speed, specially in attaining maximum speed from stationery
position.
It should be kept in mind that the technique of any event should be kept learnt in the
beginning.
Only then we can switch over to acceleration runs.
For example in 100 m sprint race, we should lay stress on the technique of start and
complete running action, we should practice at slow speed.
After learning we should practice at a higher speed.
After good amount of practice of complete technique, we may switch over to acceleration
runs.
For acceleration run, an athlete is required to run a specific distance.
He takes start from the starting line and tries to attain maximum speed as soon as possible
and finishes the distance specified at that speed.
Accelerated runs are repeated again and again with sufficient intervals between runs.
Before acceleration runs, proper warm up must be done.
After acceleration runs, there should be proper interval so that he may start the next run
without any fatigue.
Generally he should take rest of 4 to 5 minutes in between the runs.
PACE RUNS OR RACES :
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It means running the whole distances of a race at a constant speed.
In this athlete runs the race with uniform speed.
Generally 800 m and above races are included in pace races.
As a matter of fact an athlete can run a distance of 300 m at full speed.
So in longer races such as 800 m or above races he must observe his energy by reducing
his speed.
For example if there is a runner of 800 m race and his best time is 1 minute 40 seconds.
So he should run the first 400 m in 49 seconds and the next 400 m in 51 seconds.This
procedure is called pace race or pace run.
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FLEXIBILITY
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Range of movements of joints.
In other words, it means the range of motion available in a joint.
Flexibility can be defined as the ability to execute movements with greater amplitude or
range.
It is affected by muscle length, joint structure tendons, ligaments and other factors.
An individual who has flexibility, can move his body joints through a full range of motion
in work and play.
He can perform in daily routine work smoothly, efficiently and easily.
TYPES OF FLEXIBILITY
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Passive flexibility : The ability to do movements with greater distance with external help is called
Passive Flexibility. Eg : stretching exercises with the help of a partner. Passive flexibility is more
than active flexibility .In fact, passive flexibility is the foundation for active flexibility.
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Active flexibility :Active flexibility is the ability to do movement for a longer distance without
external help eg : to do stretch without the help of a partner. Active flexibility can be divided into
two parts :
- Static flexibility : It is usually required by a sportsperson when he remains in static
position eg : in diving, sitting, lying and starting position in various sports.
- Dynamic flexibility : It is needed for doing movements with a greater distance when an
individual is in motion.
Methods to Improve Flexibility :
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Ballistic Method :
 In this movement is performed with a swing in a rhythmic way.
 The related joint is stretched with a swing.
 The stretching exercises can be performed rhythmically with a count.
 At each count, the joint is stretched to the maximum limit and then it is again
flexed.
 Before performing such exercise the appropriate warm up is essential because
there are maximum chances of over stretching of a joint.
Static Stretching Method :
 It involves gradually easing into the stretch position and holding the position.
 The amount of time a static stretch is held depends on one’s purpose.
 If it is a part of cool down, then the stretch should be held for 10 seconds.
 If it is to improve the range of flexibility then hold it for 30 seconds.
 In static stretching, it is advised to move further into stretch position as the stretch
sensation comes to lower level.
Dynamic Stretching Method :
 Dynamic stretching consists of controlled leg and arm swings that take you gently
to the limit of your range of motion.
 Where the event requires a dynamic movement it is appropriate to conduct
dynamic stretching exercises.
 Start with the movement at half speed for a couple of repetitions and then
gradually work up to full speed.
Proprioceptive Neuro Muscular Facilitation Technique :
 This technique or method is used by advanced sportspersons for gaining
flexibility.PNF involves the use of muscle contraction before stretch in an attempt
to achieve maximum muscle relaxation.
The following procedure is used for PNF technique :
1) You move into the stretch position so that you may feel the stretch sensation.
2) Your partner holds the limb in this stretched position.
3) You then push against your partner by contracting the antagonistic muscles for 6 to 10 seconds and
then relax. During the contraction your partner aims to resist any movement of the limb.
4) Your partner then move the limb for the into the stretch until you feel the stretch sensation.
Then again go back to number second to repeat the same procedure repeat the whole procedure for 3
to 4 times.
SOME GUIDELINES FOR DEVELOPING OR IMPROVING FLEXIBILITY
The development of flexibility should be done before puberty.
Flexibility is most likely to be reduced if the exercises are not performed to maintain it
Exercises for improving flexibility should be performed after complete warm up. if Warm up is not
performed there may be maximum chances of overstretching the muscles and it may cause injury of
the muscle ligament or joint.
Exercises for the development of flexibility should be performed when the sport person is fresh.
Dynamic flexibility depends on static flexibility.
Exercises for the improvement of dynamic flexibility should be related to sports activity.
For effective improvement of flexibility sufficient number of repetition should be performed. It is
recommended that at least 10 to 15 repetition of each exercise should be performed.
Jerky movements should be avoided while doing the sport exercises for improving flexibility.
If the exercises are performed with the help of a partner, the partner should have proper knowledge
about the exercise of the flexibility.
After doing any exercises for improving flexibility the exercise to relax the antagonistic muscles
should also be performed.
COORDINATIVE ABILITIES
Before 1980 speed, strength , flexibility and agility were main components of physical fitness but
after that the term ‘agility’ changed into coordinative abilities.
That term agility was discarded because it was not clearly defined and there was no and unanimity in
its meaning.
Mainly coordinative abilities depend on the central nervous system the coordinator abilities are
possibilities of an individual which enables the individual to do various related activities
property as well as efficiently.
Our accuracy, Rhythm, flow and constancy depend on our coordinative abilities.
It is not easy to define co-ordinate ability going to the complex nature
TYPES OF COORDINATIVE ABILITIES
 ORIENTATION ABILITY
It is the ability to determine the position of the body and its parts in time and space in relation to
gravity moving objects like ball that opponent partner Playing field etc. This ability depends on
functional capacity of sensory organs like ice Kinesthetic sense organs etc.
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COUPLING ABILITY
It is the ability to combine the movements of the different body parts for performing
perfect sports movement.
This ability is very significant for approximately all sports but especially in team games
gymnastics and combative boxing and wrestling etc for example in boxing the movement
of hands head crowns and feet are essential to couple to achieve a certain goal.
REACTION ABILITY
It is ability to react immediately off quickly and effectively to a signal .
There are two types of reaction ability
Simple reaction ability : It is ability to react immediately quickly in already determined manner to
a well-known signal. Example the reaction of a runner in the start of sprint races is already known to
the Runner.
Complex reaction ability :It is the ability to act immediately or quickly and accurately to
undetermined or unexpected signals. The signals are unexpected for sports person because he doesn't
know when and to which signal he has to react such as facing ball in cricket by a batsman
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BALANCE ABILITY
It is ability to maintain balance during the complete body movements and to regain
balance quickly after the balance disturbing movements.
It can also be defined as the ability to control the body position either in stationary
position or while moving .
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RHYTHM ABILITY
It is the ability to observe of perceive the rhythm of a movement and to do the movement
with the required rhythm.
In gymnastic or figure skating the sports person has to observe an external rhythm, given
in the form of Music and to express it in his movements.
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ADAPTATION ABILITY
It is ability to adjust or change the movement effectively on the basis of changes or
anticipated changes in the situation. The changing situation can be expected one of can be
sudden or unexpected one.
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DIFFERENTIATION ABILITY
It is the ability to achieve high degree of accuracy and economy of separate body
movements and movement faces in a motor action.
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