How Athletes Train for Improved Performance: Training Methods

How do athletes train for improved performance

1. Strength Training

   • Resistance Training
     • Each muscular effort is opposed by a specific resistance
   • Weight Training
     • Uses set repetitions and specific units of weight to create progressive resistance, ultimately strengthening muscles
   • Isometric Training
     • Resistance is fixed and remains so regardless of the amount of effort

2. Aerobic Training

   • Continuous/uniform
     • Sustained, enduring and low-to-moderate intensity
   • Fartlek
     • Aerobic activity with pace and terrain variations
   • Long interval
     • repetitions of high intensity work followed by recovery periods

3. Anaerobic training

   • Developing power through resistance/weight training
     • Building power through increased explosiveness
   • Plyometrics
     • Eccenttrically lengthening a muscle then rapidly concentrically contracting the muscle
   • Short interval
     • Brief intervals with long periods of rcovery to enable ATP restoration

4. Flexibility training

   • Static
     • a safe form of stretching in which the stretch is held for a period of 10-30 seconds
   • Dynamic
     • extensive muscular movements causing joints to go through a full range of movements
   • Ballistic
     • repeated movements such as punching and bouncing to gain extra stretch

5. Skill training

   • drills practice
     • learn physical skills through a series of repeated movements
   • modified and small sided games
     • fun games organised on small areas of play, requiring the use of the same skills as in game
   • games for specific outcomes
     • small games created to achieve a specific outcome, providing opportunity for concentrated practice and decision making within structures that closely resemble the game situation