Training in sports involves developing various abilities through different methods. These abilities include strength, endurance, speed, flexibility and coordination. Strength training can be isometric, isotonic or isokinetic. Endurance is developed through continuous, interval and fartlek training. Speed is improved through acceleration runs and pace runs. Flexibility involves static, dynamic, PNF and ballistic stretching. Training also follows periodization of macrocycles, mesocycles and microcycles to peak for competitions.

1. CHAPTER -10
TRAINING IN SPORTS

2. IN THE CHAPTER
• Talent Identification
• Training cycle
• Strength-Definition, Types and Methods of
Improving Strength-Isometric, Isotonic and Isokinetic
• Endurance-Definition, Type and Methods to
Develop Endurance- Continuous, Interval and Fartlek
Training
• Speed-Definition, Types and Methods to Develop
Speed-Acceleration Run and Pace Run
• Flexibility-Definition, Types and Methods to Improve
Flexibility
• Coordination Abilities-Definition and Types

3. Talent identification
• Steps in Talent Identification
• (a) Talent Detection: The discovery of potential performers
who are not currently involved in the sport in question.
• (b) Talent Identification: Recognising participants with
potential at an early age to become elite performers in the
future.
• (c) Talent Development: Providing athletes with all facilities
to become elite sportspersons.
• The key components needed in talent identification
include:
• 1. Physical aspects such as size, strength, mental and
physical maturity level.
• 2. Physiological aspects such as speed, agility and fitness.
• 3. Technical skills such as dribbling, passing, control and
shooting, along with defensive skills

4. • The seven stages of the Long Term Athletic Development (LTAD) model are outlined below:
• Stage 1: Active Start (0–6 years old) Children at this age need to develop Agility, Balance, Coordination
and Speed. Activities should be fun and integral to the day-to-day life of the child because it is well
known that active play builds important connections between the brain and muscles. Stage
• 2: Fundamental (Girls 6–8 years, Boys 6–9 years) The primary motivation at this stage is enjoyment and
enhanced movement skills. Over-emphasis on specialisation is harmful at this stage since it could lead to
injury or burnout. This is the stage to encourage participation in multiple team sports or activities.
• Stage 3: Learn to Train (Girls 8–11 years, Boys 9–12 years) The best opportunity to convert fundamental
movement skills into fundamental sports skills is at this age. Formal methods of training start to work
well. Learn to Train ends with the growth spurts as disruption in coordination and motor control is likely
to occur, leading to difficulty in developing new sports skills.
• Stage 4: Train to Train (Girls 11–15 years, Boys 12–16 years) The ages that define Train to Train stage are
based on the onset and end of the adolescent growth spurt. During middle school years, it is important
to develop good physical habits to promote health and fitness.
• Stage 5: Train to Compete (Girls 15–21 years, Boys 16–23 years) This is the time to pursue excellence in
sports achievement. Sportspersons usually by now identify a single sport to train for excellence. This is
the right stage for choosing a sport in which to compete at the highest level and maximise physical,
mental, cognitive and emotional capacities.
• Stage 6: Train to Win (Girls 18+, Boys 19+) Train to Win is the final stage of the LTAD high-performance
stream. This is when the sportsperson has decided to be a full-time athlete and have a Performance
Enhancement Team such as a physical therapist, trainer and physician.
• Stage 7: Active for Life (any age) Active for Life is the ultimate aim of the LTAD model. In the long term,
everyone ought to be fit enough to enjoy taking part in a variety of competitive and recreational sports
and physical activity.

5. Macrocycle
• A macrocycle is an annual plan that focuses on the goal
competition of the year. There are three phases in the
macrocycle—preparation, competitive and transition. The
entire preparation phase is around 2/3 to 3/4 of the
macrocycle. The preparation phase is made up of general
and specific preparation. General preparation can be
exemplified by, say building an aerobic base for an
endurance athlete by running on a treadmill. Specific
preparation would cause switch from the treadmill to the
pavement. The competitive phase can be several smaller
competitions leading up to the main competition with
specific tests. Testing might include any of these—increased
performance level, new shoes or gear, etc. The competitive
phase ends with the competition. The transition phase is
important for psychological reasons; a year of training needs
a break or a vacation. The period of break varies from as
little as two weeks to as much as three months.

6. mesocycle
• A mesocycle represents an intermediate phase of
training lasting 2–6 weeks, depending on the sport. A
mesocycle can also be defined as a number of
continuous weeks where the training programme
emphasises the same type of physical adaptations, e.g.,
muscle mass and anaerobic capacity. During the
preparatory phase, a mesocycle commonly consists of
4–6 microcycles, while during the competitive phase, it
will usually consist of 2–4 microcycles. The goal in mind
is to make sure the body peaks for the high priority
competitions by improving each cycle along the way.

7. microcycle
• A microcycle is the shortest training cycle, typically of a
week. Each microcycle is planned based on where it is
in the overall macrocycle. The goal is facilitating a
focused block of training. A microcycle is also defined
as a number of training sessions built around a given
combination of acute programme variables, which
include progression as well as alternating effort (heavy
vs light days). The length of the microcycle should
correspond to the number of workouts—empirically
often 4–16 workouts—it takes for the athlete or fitness
client to adapt to the training programme. Generally
speaking, three or four microcycles are tied together to
form a mesocycle.

9. STRENGTH
• Strength is the ability of the muscles to overcome
resistance.
• a) Facilitates the ability to resist disease as it affects
organic efficiency .
• b) It is the amount of force a muscle or muscles group
can exert.
• c) It is achieved by voluntary muscle contraction.
• d) Specific type of strength is required in specific type
of sports
• e) Strength is divided into two types:
• a) Dynamic Strength b) Static Strength

10. • DYNAMIC STRENGTH Dynamic strength is also
called isotonic strength because it is related to
the movement which is clearly visible. Dynamic
strength is of diminishing tendency in which
muscles refuses to work after sometime. In each
sports movement, strength appears in a different
form which are Maximum Strength Explosive
Strength Strength Endurance
• STATIC STRENGTH Static strength is also called
isometric strength. It is the ability of muscles to
act against resistance. This type of strength is
not seen directly in sports but in some sports, it is
applied in phases.

11. • ISOMETRIC EXERCISES 1. Isometric is “iso-- Same” and “metric--
Length” 2. No change in the length of the muscles. 3. Work done cannot
be observed. 4. Require less time and equipment 5. Useful for
maintaining strength in case of injury 6. Archery, weight lifting,
gymnastic are the examples of isometric movements. Pushing the wall
Hanging on Pole Work done = Force × Distance moved But distance
moved is 0, therefore work done is zero.
• ISOTONIC EXERCISES 1. Isotonic is “iso– same” and “tonic– tension” 2.
Movements of muscles can be observed directly 3. Lengthening and
Shortening of muscles can be seen and called eccentric contraction and
concentric contraction 4. When we throw a ball, jump. run, weight
training, these type of contraction occurs 5. Exercise can be done with
equipment or without equipment. 6. Increase the flexibility and length
of the muscles and are good for conditioning in sports.
• ISOKINETIC EXERCISES 1. ISOKINETIC is “iso – same” and “kinetic –
motion” 2. Introduced by J.J. Perrine in 1968 3. Exercises are done using
specially design machine and are combination of isotonic and iso-metric
exercises 4. Machines allow for maximum resistance over the complete
range of motion 5. These types of movements are usually applied in
water sports, skating, climbing, running etc.

12. ENDURANCE Definition
• 1. Ability to sustain an activity 2. Also defined as the
ability to resist fatigue
• 3. In all sports endurance is of high importance
• 4. Measured by the number of repetitions
• ENDURANCE Types 1. Types of endurance according
to the nature of activity a) Basic Endurance b)
General Endurance c) Specific Endurance 2. Types of
endurance according to the duration of activity a)
Speed Endurance b) Short Term Endurance c) Middle
Term Endurance d) Long Term Endurance

13. ENDURANCE Methods to Develop
Endurance
• 1. Continuous Training Method
• a) Slow Continuous b) Fast Continuous
• 2. Interval Training Method
• 3. Fartlek Training Method

14. • Continuous method Exercise is done for a long duration
without taking rest Intensity of Exercise is low The heart
rate during the exercise for a sportsman remains between
140-160 beats /minute For fast continuous method the
heart rate is increased upto 175-180 beats /minute.
• Interval method Very effective for developing endurance for
track runners Intervals are given to the athlete in between
the repetition for complete recovery. Recovery period varies
from person to person. Heart rate should go up to 180
beats/min and when the heart rate comes down to 120-130
beats/min, again the repetition / work starts. Training load
should be given again after checking the heart - rate of the
athlete. Activity - Active Rest - Activity - Active Rest –
Activity [Rest = Recovery]

15. • Fartlek training- Fartlek, developed in the 1930,s which
means “speed play” in Swedish, is a training method that
blends continuous training with interval training. The
variable intensity and continuous nature of the exercise
places stress on both the aerobic and anaerobic systems
.Intensity and speed can be varied whenever the athlete
wishes. Fartlek training allows the athlete to run freely over
varying distances and at varying speeds. Fartlek allows the
athlete to run at varying intensity levels over distances of
their choice. This type of training stresses both the aerobic
and anaerobic energy pathways.
• Example 1. Warm up with a steady jog for approximately 7-
10 minutes, 2. High intensity sprint, for aproximately 60-75
seconds, 3. Light Jog for approximately 130-150 seconds, 4.
Cool down with a steady jog for 7-10 minutes, 5. Run hill or
stairs, 6. Vertical jump from crouch position, 15-20 times, 7.
Push-ups, 8. Sit-ups, 9. Lunges

17. SPEED
• 1. It is the ability or capacity of an individual to
perform a movement of the same pattern at faster
rate. 2. Different sports skills require different types
of fast movements and quick reactions. 3. Speed
depends on heredity factor specially on types of
muscle fiber one has.
• Types: 1. Reaction Ability a) Simple Reaction Ability
b) Complex Reaction Ability 2. Acceleration Ability 3.
Movement Speed 4. Locomotor Ability 5. Speed
Endurance

18. Types of Speed
• 1) Movement speed: It is the ability to do a
movement in minimum time. It depends upon
technique, explosive strength, flexibility and
coordinative abilities.
2) Locomotor ability: It is the ability to maintain
maximum speed for a maximum time or distance.
Events like 100mt, 200 mt, 400mt requires this ability.
3) Speed Endurance: Speed endurance is the ability to
perform movements with high speed under
conditions of fatigue. This depends upon technique,
local muscular endurance and lactic acid tolerance
ability.

19. METHODS TO DEVELOP SPEED
• 1. Acceleration Runs It is used to develop speed indirectly by
improving explosive strength, technique, flexibility and
movement frequency. It is the ability of a sprinter to achieve
high speed from a stationary position. For direct
improvement of acceleration speed, a sprinter should do 25-
30 meters sprints 6-12 times. The maximum speed should
be achieved within 5-6 seconds. Sufficient intervals should
be provided between the repetitions
• 2. Pace Runs Pace run means running the whole distance
with a constant speed. Generally 800 m and above races are
included in pace races. An athlete can run a distance of 100 m
at full speed but in longer races such as 800 m or above, he
must reserve his energy by reducing the speed. For pace run
training an athlete should run at maximum steady speed for a
distance which is 10-20% more than the racing distance of the
event he is preparing for.

20. Flexibility, its types and method of
development
• Flexibility is the highest range of motion
• Following are the stretching ways for flexibility
development:
• Active stretching is where you are taking the
muscle beyond its normal range of motion with
assistance (PNF or with the help of a partner)
• Passive stretching allows the muscles and
tendons to stretch naturally without the use of
additional forces acting on the muscle/tendon.
The flexibility gains are not as great with passive
stretching as it is with active stretching.

21. • 1. Static stretching is a technique where the muscle is slowly stretched
and then held in kthe stretched position for several seconds. This type of
stretching allows the muscle to be relaxed so that a greater length can be
achieved. It is the most frequently.
• 2. Used and most recommended type of stretching. There is a low risk of
injury with this technique.
• 3. PNF stretching is much longer stretching session when compared to the
other types. It requires a partner‘s help to utilize this technique. The use
of a partner is so that there can be a contraction and relaxation phase.
This type of stretching is actually the most effective form of stretching, but
it is also considered the most painful type of stretching,
• 4. Dynamic stretching is a technique that many athletes should be
accustomed to. This type of stretching can be in the form of leg swing
walks or carioca just to name a few. This is a great way for teens to work
on their flexibility in a fun way. It allows them to be active and it can be
done with groups and teas. This type of stretching goes for more than two
seconds and is done without stopping the movement.
• 5. Ballistic stretching is a type of stretching, but it is not recommended for
improving flexibility. This type of stretching could lead to muscle soreness
and injury because it is possible that this technique could cause small tears
in soft tissue due to the bouncing movements that force the muscle to
lengthen. Ballistic stretching due to the bouncing, could stretch ligaments
too far if the movement is not controlled.

22. Coordination
• is the ability to repeatedly execute a sequence of movements smoothly and accurately. This
may involve the senses, muscular contractions and joint movements. Everything that we
participate in requires the ability to coordinate our limbs to achieve a successful outcome –
from walking to the more complex movements of athletic events like the pole vault.
• Basic coordination abilities:
• Adaptive ability enables modifications of motor activity on the basis of comparison or
anticipation of new or changing conditions during performing motor activity.
Balance ability is understood as an ability to keep body or its parts in a relatively stable
position.
Combinatory ability is understood as an ability to simultaneously put partial movements
together into more complex movement structures.
Orientation ability is an ability to realize position of the body or its parts in space and time.
Rhythm ability enables to grasp and meteorically express rhythm which is externally
determined or contained in the motor activity it self.
• Coupling ability
• Orientation ability
• Reaction ability
• Rhythm ability