Training methods

Training methods

1. Continuous

   • Low intensity exercise that uses large muscle groups, for 30 mins- 2 hours (e.g distance running)
   • improves cardio-respiratory endurance and muscular endurance
   • Advantages
     • Time efficient
     • Routine easy to follow
     • Less chance of injury- low intensity
   • Disadvantages
     • Monotonous
     • Athletes may need to train at higher intensities
     • Not sport specific

2. Fartlek

   • Intensity of exercise varies
   • Improves cardio-respiratory endurance, muscular endurance and speed
   • Advantages
     • Adds variety of pace
     • Higher intensity than continuous
   • Disadvantages
     • Not sport specific
     • Higher intensity increases risk of injury

3. Interval

   • Alternating periods of exercise and rest
   • Can be varied/adapted to suit athlete
   • Can improve speed, power and endurance
   • Advantages
     • Variety
     • Can be made sport specific
   • Disadvantages
     • Requires a measured distance/time duration
     • Rest periods need to timed
     • More recovery time may be needed compared to continuous

4. Weight

   • Uses free/resistant weights to overload the body
   • Improves strength, power and muscular endurance
   • Advantages
     • Best method to improve strength and power
     • Some actions replicate sporting movements
   • Disadvantages
     • Risk of injury
     • Specialised equipment needed
     • Need to use correct technique
     • May need lots of recovery time

5. Circuit

   • General conditioning activity using a series of exercises
   • Improves muscular and cardio respiratory endurance
   • Advantages
     • Many people at once
     • Can be made sport specific
     • Develops different components of fitness
   • Disadvantages
     • Requires equipment
     • Does not produce maximal improvements

6. Plyometrics

   • Involves an eccentric muscle contraction followed by a concentric contaction
   • Improves power, strength and speed
   • Advantages
     • Develops power in both upper and lower body
     • Can be sport specific
   • Disadvantages
     • Risk of injury
     • Correct technique required
     • Large recovery time needed

7. PNF

   • Stretching technique- stretch reflex diminished allowing greater stretch to occur
   • Improves flexibilty
   • Advantages
     • Best method for improving flexibility
     • Can also improve speed and elastic strength
   • Disadvantages
     • Must be done with partner and can only be performed under supervision of a coach
     • Extreme flexibility can lead to joint instability and increase the risk of injury

8. Speed, agility, quickness

   • e.g ladder drills
   • Advantages
     • Wide variety of activities
     • Can be sport specific
     • Can develop all components at once
   • Disadvantages
     • May require equipment