SPORTS TRAINING

   

   What are a training unit and a training session?

   A training unit is a single activity (e.g. 6 × 60 metres at 90% effort with 2 minutes
   recovery) with a set objective (e.g. develop specific endurance).

   A training session is made up of one or more training units e.g. warm up unit, technique
   drills unit, speed endurance unit and a cool down unit. A training schedule (microcycle)
   comprises a number of training units that can span from 7 to 30 days.

   

   How to develop a training plan?

   The purpose of a training plan is to identify the work to be carried out to achieve agreed
   objectives. Training plans should be drawn up to identify long term (4 years) objectives as
   well as short term plans for the forthcoming season.

   The process of creating a training program to help develop an individual's level of fitness
   comprises 6 stages:

   Stage 1

   The first stage is to gather details about the individual’s background.

   Q: What is the essential information about an athlete when designing a training program?

   Stage 2

   The second stage is to determine which components of fitness they need to improve. This could
   depend upon what the individual wants to get fit for. This could be to improve general
   fitness, get fit enough to play in the Saturday hockey league, run a local 5 km fun run or
   compete in next year's London Marathon.

   Q: What are the components of fitness we have to identify?

   Stage 3

   The next stage is to identify appropriate tests that can be used to initially determine the
   individual's level of fitness and then to monitor progress during the training. Identified
   test should be conducted and the results recorded.

   Stage 4

   We now know the individual's background, objectives and current level of fitness. We now need
   to conduct a gap analysis of the current fitness levels (from test results at stage 3) and
   target fitness levels (identified at stage 2). The results of this process will assist in the
   design of the training program so that each component of fitness is improved to the desired
   level.

   Q: What does a gap analysis table look like?

   

   

   Stage 5

   The next stage is to prepare a training program using the results of the gap analysis and FITT
   principles.

     o F – f..................... - how often should the individual exercise?
     o I – i..................... - how hard should the individual exercise?
     o T – t..................... - how long should each session last?
     o T – t..................... - what exercise or training activity will help achieve the
       individual's fitness goals?

   Q: What do the letters FITT stand for?

   

   Stage 6

   The program has now been agreed and the individual can undertake the program. Every 4 weeks
   meet and discuss with the individual how the training has gone, the test results, progress
   towards target fitness levels and adjustments to the training program.

   

   

   ANALYSIS OF THE LAST PROGRAM

   If this is not the first program you have generated with the athlete then an important
   activity to conduct is a SWOT analysis of the last training program:

     o Strengths
     o Weaknesses
     o Opportunities
     o Threats

   

   

   Q: Explain what the items in a SWOT analysis mean in training plan development.           

   

   

   

   

   

   

   

   

   

   

   

   

   ATHLETE DEVELOPMENT

   As an athlete matures, they are not only developing in terms of their sports but also in terms
   of education, career, physical maturity and their relationships with those around them. On
   average an athlete is likely to face up to seven transitions during their full athletic
   development and perhaps the critical transition occurs around the age of 20 when they may be:

     o moving to university/college or commencing in full time employment
     o progressing to a high performance level
     o maturing through adolescence
     o establishing relationships with a partner

   Coaches must take into consideration these transitions when planning the annual and long term
   training programs for their athletes.

                            Athlete development model, P. Wylleman, 2004