The main principles of training are specificity, progression, overload (frequency, intensity, time, and type or FITT), and reversibility. Specificity means training must target the specific muscles and skills used in one's sport. Progression involves gradually increasing the difficulty of training over time to continue to overload or challenge the body. Reversibility means that fitness and skills will decline if training is stopped or reduced.

1. THE PRINCIPLES OF
TRAINING
Jean Melanie Vincent Haymo
Physical Education Teacher
MPhil Scholar Punjabi University ,Patiala
MPED L.N.I.P.E , Gwalior

2. The main principles of training are:
•Specificity
•Progressive
•Overload (F.I.T.T)
•Reversibility

3. Specificity
Training must be aimed at developing your
specific sport in order to improve fitness of
the body parts that the sport uses.

4. For example, to meet the specific
needs of football, a goalkeeper’s
training will include lots of reaction
work.

5. Individual
differences/needs
When planning a training programme you
need to consider the performers individual
needs.
Age, weight, height, gender, level of
fitness

6. Overload
Overload means doing more than what you
normally do.
Fitness can only be improved by training
more than you normally do. You must work
hard.
*Principle of Overload Deeply relies on the
principle of FITT

7. •Frequency is the number of times exercise is
undertaken in a week.
Exercising between three and five times a
week is the recommended amount to reach
the minimum level of fitness.

8. Intensity is the level of difficulty of
the exercise.
Increasing the weight lifted in a weigh
training programme, this will add to
the intensity.

9. •Time refers to how long an exercise
sessions lasts.
•To improve fitness you must increase
the amount of time you spend on an
exercise

10. •Type refers to the variety of training a
performer undertakes.
•To make improvements you must use
different training methods

11. Progression
Start slowly and gradually increase
the amount of exercise and keep
overloading.
This will lead to the body gaining
positive changes in strength, size,
shape.

12. Reversibility
Reversibility is the result of stopping
or not training frequently.
This could be through injury or lack
of motivation. This will lead to a loss
of fitness and skill levels