Sports Training: An Introduction

• Training: the process of preparation for some task.

• Sports Training: It is the idea that a structured system of
training can be established that incorporates training
activities that target specific physiological, Psychological,
and Performance Characteristics of individual sports and
athletes.
• It is a process by which an athlete is prepared for the highest
level of performance possible.
• Training: Increase the athletes skill and work capacity to
optimize athletics performance.
 Sports Training: An Introduction
Training: It is the process to development of specific
attributes correlated with the execution of Various tasks.;
• These various attributes Includes;
– Multilateral Physical Development
– Sports Specific Physical Development
– Technical Skills
– Tactical Abilities
– Psychological Characteristics
– Health Maintenance
– Injury Resistance
– Theoretical Knowledge
 Definition of Sports Training
According to Martin (1979), “Sports Training is a planned and controlled process
in which, for achieving a goal, changes in complex sports motor performance,
ability to act and behavior are made through measures of content, methods and
organization”

According to Matwejew(1981), “Sports training is a basic form of preparation of

sportsman”.

According to Theiss Schnabel (1986), “Sports Training is a scientifically based

and pedagogically organized process which through planned and systematic,
effect on performance ability and performance readiness aims at sports
perfection and performance improvement as well as at the contest in sports
competition”

According to Hardayal Singh (1993), Sports training is a pedagogical process,

based on scientific principles, aiming at preparing sportsmen for higher
performances in sports competitions.
 Aims of Sports training
1. Physical Fitness or Condition

2. Technical Skill

3. Tactical Efficiency: Knowledge of Competition rules and possibilities

of various internal and external factors for achieving best possible
results; tactical abilities and tactical skills.

4. Education: a) Beliefs, Values, Motives, interest, attitudes etc. b)

Cognitive Ability c). Emotional Abilities d). Personality Traits e)
Habits
 Characteristics of Sports training
1. Performance in a sports competition

2. Planned and Systematic

3. Scientific

4. Coach as leader

5. Controlled daily routine

6. Educational Process

7. Process of Perfection
 General Principles of Sports training
1. Principle of Formulation of Training basis of prognostic performance.

2. Principle of Continuity of Training

3. Principle of Progression of Load

4. Principle of Uniformity and differentiation

5. Principle of Progressive Specialization

6. Principle of Planned and systematic training

7. Principle of Cyclicity of Training

8. Principle of Regulation of Training

 Training Load
Meaning: to describe the cumulative amount of stress
placed on an individual from a single workout or over a
period of time.
• In training, load is always given for improvement but
also for maintenance and stabilization of performance
capacity. Load is also given sometime for the purpose of
accelerating the recovery processes.
• Training load feature tells us how hard the training
session had been and how much time we will need to
recover fully from it before further training.
 Training Load Definition
Load is defined as the process of tackling training and competition
demands which cause temporary disturbance of psychic and
physical state of homeostatis (various chemical changes).

Training load is psychological and physiological demand put on the

organism through motor stimulus resulting the improvement and
maintenance of performance capacity.

Training theory encompasses all aspects of fitness knowledge,

including social, psychological, and scientific. The coach uses
this information, along with knowledge about the athlete as an
individual, to devise the most effective training programme.
 Training Load
• The training state of a person develops as a result of
application of motor stimulus(movement) resulting in
improvement and maintenance of performance.

• Some Facts : Load is not always given for improvement

Also for Maintenance and stabilization of performance
capacity. Loads are also administered sometimes for the
purpose of bringing about recovery . Load are also known
as fatigue producing and Non-fatigue producing
 Types of Training Load
There are two types of training load .
• Inner Load (Is difficult to measure Symptoms : Sweating, Color of skin,
Quality of Movement Increase of Heart Rate etc)
• Outer Load (Quality of Movement, Physical Exercise , Volume of load etc..)
– Features of Training Load

Features of Training Load

Training Load

Quality of Physical Outer Load Inner Load

Movement Exercise

Intensity Volume of
of Load Load
Duration of Stimulus
Intensity of Stimulus
Frequency of Stimulus
Density of Stimulus
Symptoms : Sweating,
Color of skin.
Quality of Movement
Increase of Heart Rate etc.
 Features of Training Load

Quality of Movement: Has direct influence on training load

• Degree of difficulty of movement execution can increase training
load
• Its accurate measurement is difficult.

Physical Exercise: Classified as General, Special and competitive

• Exercise as per the body parts involved
• Different type of load produce different types of effect on
performance
 Features of Training Load

Intensity of Load : Degree of effort while performing exercise

• Degree of Effort = amount of Force X Time spent
• Intensity of Stimulus (Movement Intensity),
• Density of Stimulus (Load Density )
 Features of Training Load
Volume of Load : Total amount of work done while performing an
exercise or training session.
• Intensity of Stimulus (Movement duration), Frequency of stimulus
(Movement Frequency),
Principles of Intensity of Stimulus: Stimulus intensity of less than 30%
has no development effect
• In Cardio Vascular exercise ,speed /intensity shall bring effect bon
the heart and circulatory system.
• Only high Stimulus intensity creates super compensation effect,
HIGH Stimulus intensity = rapid improvement but performance is
less stable.
• Moderate Stimulus Intensity = Slow Improvement in performance
but is more stable.
 OVERTRAINING

More is not always better

 How do you become overtrained?
• Too long
• Too hard
• Too often
• Too soon
• Too much of one thing
• Other factors:
– Improper nutrition, extreme heat, extreme cold, high altitude,
mental stress
 Overtraining
The only way to continue to improve exercise performance
with training is to progressively increase the training stress.

However, when this concept is carried too far, pushing the

body beyond its ability to adapt, the training may became
excessive.

An excessive training produces no additional improvement in

conditioning or performance and can lead to a chronic state of
fatigue.
This condition is termed Overtraining.
 Overtraining

• Also known as “staleness” or Over load

• “Excessive overload which negates the benefits of months
of hard training, leaving you unable to produce a
performance representative of your potential”
• Imbalance between training & recovery
 Overtraining (Cont.)
• A long term decrement in performance that occurs in
response to buildup of training and non training stressors.

• Overload is a state of decreased performance capacity. The

state of overload is not the outcome of training or competition
load or some other effect on the sportsman in one or two
days. it occurs over a longer period and is state of concern
for the coach and sportsman both as it can destroy the
achievement of training for a year or even more.
 Overtraining (cont.)
Overtraining is an imbalance between exercise and recovery
in which the athlete’s training program execeeds the body’s
physiologic and psycological limits and causes fatigue and
reduced functional capacity.
 Developement of Overtraining
Physical factors

Too intense Too high

Excessive training
Training load Training volume

Overcoming the body’s ability of recovering and

adapting

Overtraining
Catabolism > Anabolism
syndrome
Overtraining Symptoms
The symptoms of overtraining are highly
individualized and subjective, so they cannot be
universally applied.

The presence of one or more of these symptoms

is sufficent to alert the coach or trainer that an
athlete might be overtrained
 Overtraining Symptoms
Overtraining is characterized by a sudden decline in athlete’s
performance that cannot be remedied by a few days of rest and dietary
manipulation.
It must be distinguished from Fatigue that often follows one or more
exhaustive training session that is usually corrected by a few days of rest
and a carbohydrate-rich diet.
 Somatic functional Symptoms

• Loss of sleep
• Loss of appetite
• Loss of weight
• Disturbances of digestion.
• Increased susceptibility to injuries and infections
• Decreased in vital capacity.
• Slower recovery.
 Performance Symptoms

• Movement co-ordianation, re occurrences of previous errors,

increased inclination to technical errors, tensed movements.
• Disturbances in movement rhythm, and movement flow,
decrease in ability to concentrate, decrease in the ability to
differentiate and to correct. Increased inclination to injuries.
• Condition detoriation of strength speed and endurance
abilities lengthen of period of recovery.
 Performance Symptoms(cont.)
• Competition qualities decrease in readiness for
competition, competition fear, tendency to give in
during tough competition especially at finish, losing
one's calm during competition, unable to follow one's
strategy, at risk to demoralizing influences.
 Psychic Symptoms

• Increase excitability, obstinacy. tendency to hysteria,

tendency to doubt, quarrelsome, decrease coach and
colleagues, oversensitive to criticism.

• Depression, loss of drive and motivation indifference

• Uneasiness lack of confidence.

S.No Major Error in Way of Life Environment Health
Training Process Disturban
ce
1 Recovery is ignored Insufficient Overstress due Fever,
( incorrect sleep, to family infection,
formulation of micro irregular duties & cold &
& meso cycle daily routine demand Cough

2 Rapid increase of Use of Family tension Digestive

load without alcohol and unsatisfactory infection
stabilizing other job &
adaptation intoxicants disturbanc
e
S.No Major Error in Way of Life Environment Health
Training Process Disturbance

3 Rapid increase of Excessive tea Tension with After effect of

load after training and coffee colleagues friend infection and
break etc. illness

4 Too high volume of Bad living High load due to Injuries illness
load with maximal & conditions job
sub maximal intensity

5 Too high intensity in Insufficient Mental load due ---

endurance training leisure time or to study in school
improper use of college
leisure time
S.No Major Error in Training Way of Life Environment
. Process
6 Excessive technique training for Inadequate or Poor result in
complex and difficult movement unbalanced diet examination and test
without adequate active
recovery
7 Too many competition with high Fast living, frequent Continue struggle
demands and involving frequent losing or gaining with people who do
disturbance of daily routine and weight not like sports.
insufficient training tension and stress
through TV press.
8 Excessive use of only one type of
training means.
9 Lack of faith in coach
10 Frequent unsuccessful
experience because of
unrealistic goals.
Avoid overtraining
 Remedy
1. Training Methodical means

2. Nutrition & physiotherapeutic means

3. Psychological means.
 Training Methodical means
Training session carefully planned & carried out
i. Allow for proper warm-up.
ii. Allow for proper cool-down
iii. Sequence of Exercise & task
iv. Rest & pause
v. Vary Class Type
vi. Class Intensity
vii. Limit High Impact Classes
viii. Limit Active Demo-use Cues
ix. Decrease Schedule
x. Reduce training
 Nutrition & Physiotherapy means
i. Sports man Should take Balanced diet
ii. Total Five meal should be taken
iii. Fast food, unhealthy diet should be avoided
iv. Rich carbohydrate, minerals &vitamins
v. Meal timing should be fixed
vi. Ensure Proper Hydration
vii. Physiotherapeutic means should be used for recovery
sauna, steam, Jacuzzi, massage
viii. Rest
 Psychological means
i. Yoga & Meditation
ii. Auto suggestion & progressive relaxation technique.
iii. Counseling
iv. Travelling & journey
v. Mental Relaxation training should be followed.
 Training means

High sports Performances through sports training can be

achieved by a scientific and systematic use of training
means. Training means are various physical exercises and
other objects, methods and procedures which are used for
the improvement, maintain and recovery of performance
capacity and performance readiness. It’s a long term
process it an be classified into following groups.
S. No. Training Means Effects
1. Principal means of training – Physical Fitness or condition technical
Physical Exercise: General, skill, tactical efficiency psychic factors,
special & Competition recovery and relaxation

2. (A) Addition means of Training Movement concept, feed back, mental

(A). Pedagogical measures-\ abilities, active participation, interest
- Demonstration, Explanation, and motivation, personality
verbal instructions, task of
observation study etc. , lectures &
Discussions
B Medical and physiotherapy Health, Recovery and relaxation,
means: Nutrition, massage, prevention from infections, etc.
hygienic measures, Physio- (resistance) , rehabilitation, control of
therapy, means and methods of activation, judgment of load and
biochemistry recovery,assesments of training effects.
 S. Training Means Effects
No.
C Psychological Means Technical Skill, Tactical Efficiency,
1. Ideo motor Training recovery and relaxation, control of
2. Autogenous Training activation, behavior control,
3. Pyscho tonic Training removal of fear & complexes,
Psychic preparation

D. Bio-mechanical Mean Technical Skill assessment,

1. Cinematography feedback regarding biomechanical
2. Measuring Devices aspects of Sports movement
 S. Training Means Effects
No.
E. Natural Means: Affect on Load, health, resistance
1. Light, air, water to infections, physical fitness
2. Weather condition
3. Altitude

F. Material Objects: Movement Concept, feed back,

1. Audio Visual aids motivation, Physical Fitness,
2. Training Equipments technical skills, Tactical
apparatus Efficiency
 Effects of Basic method of Conditioning
Method Training Effects Physiological Effect Psychic Effect

Continuous 1. Basic Endurance Economy of Aerobic Will power

Method 2. General Metabolism Psychic
Endurance Cardio Respiratory Endurance,
3. Strength System ability to tolerate
Endurance pain and
discomfort
Interval 1. Basic Endurance Economy of Aerobic Psycho Physical
Method 2. General Metabolism mobilisation,
A. Extensive Endurance Cardio Respiratory ability to
3. Strength System improve tried,
Endurance will power
 Effects of Basic method of Conditioning
Method Training Effects Physiological Effect Psychic Effect
B. Intensive 1. Speed Endurance Hypertrophy of Psycho Physical
2. Explosive StrengthMuscles & Heart mobilisation,
3. Strength Economy of ability to
Endurance Anaerobic Metabolism improve when
4. Maximum Strength , Cardio Respiratory very tried
System
Repetition 1. Speed Abilities Muscles Hypertrophy Ability to give
Method 2. Maximum Strength Neuro muscular maximal
3. Explosive Strength Coordination performance
4. Speed Endurance Lactic acid tolerance psychic Thrust,
Competition
Specific psycho
physical load
tolerance
 Common variations of Basic methods of Conditioning
Continuous Method Interval Method Repetition
Method
Characteristics 1. Continuous 1. Activity with 1. Psycho
activity without Pauses or Physical
pause intervals of mobilisation,
2. Low Intensity Incomplete ability to improve
3. Very High Recovery when very tried
Volume 2. Medium to high
Intensity
3. Low to medium
Volume
 Common variations of Basic methods of Conditioning
Continuous Method Interval Method Repetition Method

Variation 1. Slow Continuous 1. Intensive Interval 1. Competition

Method Method and trials
2. Fast Continuous 2. Playing or
Method 2. Extensive Interval combating at
3. Changing Pace Method very high
Method intensity but
4. Fartlek with pause of
5. Playing or complete
combating for a recovery
long time without 3. Speed Training
Pause 4. Maximum
Strength
Training
 BIO-MOTOR ABILITIES
• The bio-motor abilities are components of overall
physical fitness, "bio-motor abilities affect how the body
moves.

• An ability that is specifically related to the performance

of a motor skill

• To develop the specific fitness required for an event it is

necessary for the coach to understand the characteristics
of the five bio-motor abilities and how to develop them.
 BIO-MOTOR ABILITIES (cont.)

• Bio-motor abilities- Abilities whereby the body can

perform a range of activities, such as strength, speed,
and endurance. They are influenced by training and may
be genetically determined.

• There are five basic bio-motor abilities and these are

strength, endurance, speed, flexibility and coordination.
BIO-MOTOR ABILITIES (cont.)
• There are five basic bio-motor abilities and these

• Strength,
• Endurance,
• Speed,
• Flexibility
• Co-ordination.
 What is strength?
• Strength is the amount of force your muscles can produce. How
much resistance you can overcome, how much weight you can lift.
• Strength is the ability to overcome resistance or to act against
resistance.
• Strength – the extent to which muscles can exert force by contracting
against resistance (holding or restraining an object or person)
• Strength is better defined as the ability of neuromuscular system to
produce force against an external resistance.
 Strength

• Strength is important to every event for both men and

women. Muscle fibers within the muscles respond when
subjected to weight or resistance training. This response
makes the muscle more efficient and able to respond better to
the central nervous system. Strength may be broken down
into three types:

● Maximum strength
● Explosive strength
● Strength endurance
 Maximum Strength
• It is the ability to overcome or to act against maximal resistance.
• Refers to the highest force the neuro-muscular system can
generate during a maximum voluntary contraction.
• This is the greatest force that a contracting muscle can produce.
Maximum strength does not determine how fast a movement is
made or how long the movement can be continued. It is
important in events where a large resistance needs to be
overcome or controlled.
• Ex. weight lifting, throwing etc.
 Explosive Strength
It is a combination of strength and speed abilities. It can be
defined as the ability to overcome resistance with high
speed.
Elastic strength is the type of strength required so that a
muscle can move quickly against a resistance. This
combination of speed of contraction and speed of
movement is sometimes referred to as "power". This
special type of strength is of great importance to the
"explosive" events in running, jumping and throwing.
 Explosive Strength(cont.)
Explosive strength can be further sub-divided into –
• Start strength: ability to develop maximal muscles force
during the starting phase of the movement; sprint start

• Strength speed (power): ability to overcome heavy

resistance with high speed. Throws, jump

• Speed strength: is the ability to overcome lower resistance

with high speed. Team game., combat sports
 Strength Endurance
• It is the ability to overcome resistance or to act against resistance
under condition of fatigue.
• It is also product of two motor abilities
• Strength + Endurance = Strength Endurance.
• Strength endurance further classified in two forms:
• Strength endurance is the ability to overcome high resistance or to
act against high resistance under condition of fatigue ex. combat
sports, long duration events requiring strength pole vault.
• Endurance strength is needed for activities in which low resistances
are to be tackled ex. Swimming, road cycling.
 Strength

• Static Strength: it is the ability to act against resistance.

It is also called iso metric strength.

• Dynamic strength: it is ability to overcome resistance. It

also known as isotonic strength.

• Relative strength: it is not a strength ability. It is simply

a ratio by dividing maximum strength with body weight.
 Strength Endurance

• This is the ability of the muscles to continue to exert force in the

face of increasing fatigue. Strength endurance is simply the
combination of strength and duration of movement. Performing
an exercise, such as sit-ups, to exhaustion would be a test of
strength endurance. This strength characteristic determines an
athlete's performance where a movement is repeated over a fairly
long period of time. Runs between 60 seconds and 8 minutes, for
example, require a lot of strength endurance.
 Importance of Strength Training(cont.)
• The role of strength training for general health, good
posture and for prevention of injuries
• Many people take up weight training to improve
their physical attractiveness. Most men can develop
substantial muscles; most women lack the testosterone to do
it, but they can develop a firm, "toned"
• The body's basal metabolic rate increases with increases in
muscle mass, which promotes long-term fat loss and helps
dieters avoid yo-yo dieting.[
• SPEED
 Speed
Speed: The ability to move quickly from one point to
another in a straight line
Speed is the capacity or to travel move very quickly.

It is the performance prerequisite to do motor actions

under given conditions (movement task, external factors,
individual pre requisites) in minimum of time.

Speed is the expression of a set of skill and abilities that

allows for high movement velocities.
 Definition
• The definition of speed from a scientific standpoint is
simply distance / time, but this is a rather simplistic view
of speed. A more accurate definition of speed is
this: speed is the ability of an athlete to move as fast as
possible, through the optimal range of motion, in a
deliberate and intentional manner, in a particular
direction.
• Sports Definition: Speed is the ability to move quickly
across the ground or move limbs rapidly to grab or
throw.
 Speed (cont.)
speed can be broken down into different types. It may
mean the whole body moving at maximal running speed,
as in the sprinter. It may involve optimal speed, such as
the controlled speed in the approach run of the jumping
events. Or, it may include the speed of a limb, such as
the throwing arm in the shot or discus, or the take-off
leg in the jumps.

• The ability to perform a movement quickly. For

example, 100m sprint.
 Calculating Speed

• Speed (S) = distance traveled (d) / the amount

of time it took (t).

S = d/t
 Calculating Average Speed

• It took me 1 hour to go 40 km on the highway. Then it took me 2

more hours to go 20 km using the streets.
• Total Distance:
– 40 km + 20 km = 60 km
• Total Time:
– 1 h + 2 h = 3 hr
• Ave. Speed:
– total d/total t = 60 km/3 h = 20 km/h

Total _ Dist.
Ave. _ Speed 
Total _ time
 Reaction Ability

it is the ability to react effectively and quickly to a signal.

In sports, signals can be of different type e.g., visual,
tactile, acoustic.

Depending on the degree of complexity of the reaction

required the reaction ability can be further differentiated
into simple and complex reaction ability.
 Movement Speed
• it is the ability to do a single movement in minimum of
time. Movement speed is of high relevance in acyclic
sports.
In cyclic sports it is important in the initial phase (e.g.
start movement) or in some phases during the total
period of cyclic activity e.g.. Turns in swimming and
hurdle clearance in hurdle event acyclic sports
movement speed is very closely bound with technical
and tactical action.
 Acceleration Ability
it is the ability to achieve speed of locomotion from a
stationary position or from a slow moving position.
Acceleration ability depends to a great extent on explosive
strength, technique and movement frequency. performances
in sprint events are determined to a great extent are
determined to a great extent by acceleration ability.
Acceleration ability is also of crucial importance in all team
games and racket sports where high running speeds are to
be achieved over short distance.
 Loco motor Ability
• it is the ability to maintain maximum speed of locomotion
for maximum possible duration or distance. Loco motor
ability is important in only a few sports or events e.g. 100mt
and 200mt in track and field, short sprints in track cycling
and speed skating.

• In swimming , rowing etc. loco motor ability depends to a

great extent on mobility of the nervous system which allows
for high movement frequency.
 Speed Endurance
it is the ability to do sports movements with high speed under
condition of fatigue. Speed endurance is a combination of
speed and endurance ability. It is of a different nature in
cyclic and non cyclic sports. In cyclic sports the speed
endurance is required to continue movements with high
speed in spite of rapid accumulation of fatigue during the
activity. In non cyclic sports the speed endurance is
required to do movements again and again with maximum
possible speed under condition of fatigue. E.g. repeated
sprint in football , speed endurance considerably on
anaerobic capacity, technique and psychic factors.
 Endurance
Endurance refers to the ability to perform work of a
given intensity over a time period, and is sometimes
called stamina.
The main factor which limits and at the same time
affects performance is fatigue. Endurance, of all the
bio-motor abilities, should be developed first.
Without endurance it is difficult to repeat other types of
training enough to develop the other components of
fitness.
 Endurance (cont.)
• Harre (1986), “Endurance as the ability to resist fatigue.

• Thiess and schnabel (1987), “Endurance as the

resistance ability to fatigue.

• “Endurance is the ability to do sports movements, with

the desired quality and speed under conditions of fatigue.
 Endurance (cont.)
It relates to doing work for a long time or period.

It relates to working under fatigue conditions.

It involves a large number of muscles.

It involves work efficiency.

 Endurance (cont.)
Endurance performance are of different nature in
different sports.
Basic Endurance:
it is the ability to do movements involving large number
of muscles at a slow pace for prolonged period e.g..
Jogging, swimming, walking at moderate speed for
periods lasting more than 30 minutes. For sedentary
and untrained persons the duration can be significantly
less
 General Endurance
it is the ability to do sports movement of general nature
under conditions of fatigue. General endurance is not
specific to any sports and is developed through general
exercises. It is very difficult to precisely say what is
general endurance as it enables the sports man to work
under fatigue conditions caused by different types of
movement done with different intensity and for different
duration.
 Specific Endurance
it is the ability to do sports movements of a particular
sports under conditions of fatigue. Depending on the
nature of sports, the specific endurance may be largely
determined by aerobic or anaerobic capacity
(metabolism) or by a certain combination of both.
in a cyclic sports specific endurance is intricately
combined with technical and tactical components of
performance capacity, in which movements are done at
slower pace but for long duration (marathon), the
specific endurance can be practically equated with basic
endurance.
 Endurance

From the viewpoint of duration of activity, endurance can

be divide d into 4 types. This classification is based on
the concept of harre the activities which last for less
than 20 – 22 second are not endurance activities.
These are speed activities.
 Speed Endurance

This ability is required for cyclic activities lasting up to 45

seconds. The 400mt sprint in track and field is a classical
example of speed endurance ability. This ability is highly
dependent on the power and the capacity of gycolytic
mechanism of energy production.
 Short Time Endurance

• This endurance ability is needed for cyclic activities

lasting from about 45 seconds to 2 minutes. 800mt is
a typical example of short time endurance activity.
 Medium Time Endurance

This ability is required for cyclic activities lasting from 2 to

11 minutes, typical example of cyclic activities requiring
medium time endurance are 1500 and 3000mt in track and
field and 100mt in rowing.
 Long Time Endurance

The long time endurance is needed for cyclic activity lasting

more than 11 minutes. The energy production is achieved
mainly from oxidation of glycogen
Co-ordination
 Co-ordination

Coordination is the ability to perform movements

of various degrees of difficulty very quickly and
with efficiency and accuracy. It is considered that
an athlete with good coordination is capable not
only of performing a skill well, but also of rapidly
solving a training task.
 Co-ordination
Co-ordinative abilities are primarily dependent on the
motor control and regulation processes of CNS.
Zimmermann (1983), Hirtz (1985), Harre (1986) and
Meinel and Schnabel (1987) the following definition is
proposed:

“Co-orinative abilities are understood as relatively

stabilized and generalized patterns of motor control and
regulation processes. These enable the sportsman to do
a group of movement with better quality and effect.”
 Differentiation Ability
It is the ability to achieve a high level of fine tuning or
harmony of individual movement phase and body parts
movement. It finds expression in high degree of accuracy
and movement economy.
The high level of differentiation ability depends on
movement experiences and the degree of mastery over
motor action. Aim is to achieve high level of mastery over
sports movement and their effective application in sports.
E.g. highly precise and accurate movement in gymnastics,
in football expression in dexterity of feet and head.
 Orientation Ability

• It is the ability to determine and change the position and

movements of the body in time and space in relation to a
definite field of action. E.g. playing field, boxing ring,
apparatus and or a moving object.

• e.g. ball, opponent and partner.

 Coupling Ability

It is the ability to co-ordinate body parts movements

(e.g. , movements of hand, feet trunk etc.) with one
another and in relation to a definite goal oriented whole
body movements important in which high degree of
difficulty football the foot movement for ball control or
dribbling have to be coupled with the whole body
movements of running jumping etc.
 Reaction Ability

it is the ability to react effectively and quickly to a signal.

In sports, signals can be of different type e.g., visual,
tactile, acoustic.
Depending on the degree of complexity of the reaction
required the reaction ability can be further
differentiated into simple and complex reaction ability.
 Balance Ability
It is the ability to maintain balance during whole body
movements and to regain balance quickly after the balance
disturbing movements. Balance ability is two types:

Ability to maintain balance during stationary position or

slow movements (static balance).

Ability to maintain or regain balance during large range

movements and during rapidly changing position of the
body. (Dynamic balance).
 Rhythm Ability
It is the ability to perceive the externally given rhythm
and to reproduce it in motor action. It also denotes the
ability to reproduce a rhythm, existing in motor
memory, in motor action.
 Adaptation Ability
It is the ability to adjust or completely change the
movement programme during the movement on the
basis of changes or anticipated changes in the
situation.
The situational changes may be expected ones or
may suddenly take place.
E.g. running, cycling etc.
Flexibility
 Flexibility
is the ability to perform joint actions through a wide range of
motion. The natural range of motion of each joint in the
body depends on the arrangement of tendons, ligaments,
connective tissue and muscles.

The limit to a joint's range of motion is called the "end

position". Injuries can occur when a limb or muscle is
forced beyond its normal limits.

Flexibility training can help reduce the risk of injury by

gradually increasing a joint's range of motion.
 Flexibility (Cont.)
• It is the key components for general fitness as well as for sports
fitness.
• Flexibility should be part of our exercise routine.
• Flexibility is one of the major factors for success in many sports
performance.
• Flexibility allows muscles and joints to move through their full
range of motion.
• Poor flexibility of the back and hips may lead to stiffness, poor
posture, back problems, movement limitations, and a higher risk
of injury to muscles and ligaments.
• to increase our physical performance, the joint ability to move
freely with less expenditure of energy.
 Flexibility (Cont.)
• Flexibility can be defined as the ability to execute movements
with greater amplitude or range.

• Flexibility is the ability to perform joint actions through a wide

range of motion. The natural range of motion of each joint in the
body depends on the arrangement of tendons,
ligaments, connective tissue and muscles. Flexibility is defined
as the static maximum range of motion (ROM) available about a
joint.
 Flexibility (cont.)
• Flexibility is defined by Gummerson as "the absolute
range of movement in a joint or Series of joints that
is attainable in a momentary effort with the help of a
partner or a Piece of equipment”

• This definition tells us that flexibility is not something

general but is specific to a particular joint or set of
joints.
 Active Flexibility
the ability to do movement with greater amplitude without
external help is called active flexibility. E.g.. Stretching
a joint by a sportsman himself without any external help.

Active flexibility is always less than the passive flexibility

and a large difference between the two indicates lack of
muscle strength or co-ordination or both.
 Active Flexibility (Cont.)
is also of two types, static and dynamic.

Static Active flexibility is required for movements done while the

sportsman is standing, sitting, or lying. For example, lifting the
leg and keeping it high without any external support (other than
from your own leg muscles).
 Dynamic Flexibility
• Dynamic flexibility (also called kinetic flexibility) is the
ability to perform dynamic (or kinetic) movements of the
muscles to bring a limb through its full range of motion in
the joints.

• Dynamic flexibility is required for executing movements

with greater when the sportsman is moving. The dynamic
flexibility is always less than static flexibility and is
heavily dependent on the motor co-ordination.
 Passive Flexibility
The ability to do movements with greater amplitude with
external help is called passive flexibility. E.g. stretching
exercise with the help of a partner.

The passive flexibility is always more than active flexibility

and is largely determined by the joints structure and stretch
ability of the muscles and ligaments.

Passive flexibility is the basis of active flexibility.

 General Flexibility & Special Flexibility
General Flexibility- In the term general flexibility is used to
denote the level of flexibility of all the important joints of
the body e.g. shoulder, trunk and hip. It is not used in
reference to any particular sport or activity.

Special Flexibility- however should be understood to be the

ability to do specific movement or movements of a sports
with greater amplitude.
 Active Flexibility (Cont.)
• Static-passive flexibility- Static-passive flexibility (also
called passive flexibility) is the ability to assume extended
positions and then maintain them using only your weight,
the support of your limbs, or some other apparatus (such
as a chair or a barre). Note that the ability to maintain
the position does not come solely from your muscles,
• As it does with static-active flexibility. Being able to
perform the splits is an example of static-passive
flexibility.
 Improvement of Flexibility
1. Ballistic Method: In this method a joint is stretched
rhythmically to its maximum range. The stretching method
is done with a swing hence the name ballistic method.
• High Risk of Injury
• For improvement large no of repetition required
• Specific to the nature of Sports
• This method used after passive and active flexibility
 Improvement of Flexibility (Cont.)
2. Slow Stretch & Hold Method: the joint is slowly stretched
to the maximum limit and is held for a few second before
returning to the original position.
State of maximum Stretch 3 to 8 Second
Long duration do not effect to increase.
It is a very effective method
For better effect the help of a partner should be taken in this
method.
 Improvement of Flexibility (Cont.)
3. Post Iso metric Stretch: in this method muscles contracted
iso-metrically for 6 to 7 sec.. The iso-metric contraction
should be maximal. After this the muscles is gradually
stretched to its maximum limits and is held in this position
for 8 to 10 sec.
This method is to be repeated 4-8 times for each muscles
Group.
 Improvement of Coordination
1. The Principle method is varied practice and the principal
means are learnt the physical exercises
2. General and Specific Exercise should be Used
3. The Movement should be done correctly and consciously
4. Additional means for improving motor sense organs
should be used
5. Accentuated development of Coordinative abilities
6. There should be a rich variation of exercise
7. Systematic increase in the difficulty of Coordination.
 Improvement of Coordination (Cont.)
A. Variation in movement execution
B. Variation in external conditions
C. Combinations of movements
D. Change in Information uptake
E. Practice against time.
F. Practice under fatigue
 Improvement of Endurance
1. Continuous method
A. Slow Continuous method: Exercises at a certain speed
without any pause for very long duration.
Heart Rate: 140-160
Duration: 30 minutes.
Total Duration: 2 hours or even more
Ex. Running, Cycling, Walking
 Improvement of Endurance (cont.)
B. Fast Continuous method: work is done at fast but
unchanging pace for long durations without any braek.
Heart Rate: 160-180
Duration: 20 minutes.
Total Duration: 2 hours or even more
 Improvement of Endurance (cont.)
C. Variable Pace method: Exercise is done continuously but
changing pace or speed.
Heart Rate: 140-180 beats/min.
Duration: 15 minutes to 1 hour.
 Improvement of Endurance (cont.)
D. Fartlek method: Swedish word “Speed Play”
Variation of variable pace method.
The changing of speed or pace is not pre planned.
The sportsman changes the speed on his own during the
activity.
Heart Rate: 140-180 beats/min.
Duration: 15 minutes to 1 hour.