Training Principles

Training Principles

1. S.P.O.R.V

   • 1. Specificity
     • Work on a specific task/ skill
       • Practical Example: Shooting in Netball
     • Can also be to improve a certain component of fitness
       • E.G - Flexibility or Speed etc.
   • 2. Progression
     • Improving the level of performance as the activity gradually gets harder
       • Practical Example: In weight training, lifting 10 kg extra each week
   • 3. Overload
     • Working harder for longer - pushing yourself through periods of high intensity training
       • F.I.T.T
         • Frequency
           • How often are you going to train
             • E.G - Once a week
         • Intensity
           • How hard are you going to train?
             • E.G - Low, medium or high intensity
         • Time
           • How long are you giving yourself to complete this?
             • 1 month, 6 months, a year etc.
         • Type
           • What type of training are you going to do?
             • Aerobic Training
               • In aerobic exercise, which is steady and not too fast, the heart is able to supply enough oxygen to the muscles.
                 • Mainly improves cardiovascular fitness
             • Anaerobic Training
               • Anaerobic exercise is performed in short, fast bursts where the heart cannot supply enough oxygen to the muscles.
                 • Improves ability of the muscles to work without enough oxygen when lactic acid is produced
             • Specific training methods
               • Circuit training
                 • A selection of different activities set out in a special order with rest stations incorporated as well. Each activity takes place at a 'station'.
                   • It can be designed to improve speed, agility, coordination, balance and muscular endurance.
               • Continuous training
                 • It involves working for a sustained period of time without rest.
                   • It improves cardiovascular fitness.
               • Fartlek training
                 • It involves varying your speed and the type of terrain over which you run, walk or cycle
                   • It improves aerobic and anaerobic fitness.
               • Weight training
                 • It uses weights to provide resistance to the muscles.
                   • It improves muscular strength, muscular endurance, and power
               • Interval training
                 • It involves alternating between periods of hard exercise and rest.
                   • It improves speed and muscular endurance.
   • 4. Reversibility
     • 5. Variance
       • Don't do the same activity each week. It will become monotonous and repetitive
         • Try different ways of working on the same area
     • If you miss a week, you're progression and level of performance will decrease

2. Goal Setting

   • SMART(ER)
     • S = Specific - What are you planning to achieve?
       • M = Measurable - How are you going to track progress
         • A = Agreed - Who has agreed to this ( you and your coach)
           • R = Realistic - Can you actually do it?
             • T = Time - How long are you giving yourself to do it?
               • E = Exciting - How are you going to keep yourself interested?
                 • R = Reliable - Are your methods of achieving your goal actually going to
   • 3 types of goals
     • 2. Performance Goals
       • Short term goal
         • Helps you to achieve your outcome goal
           • E.G - perfecting your lay-up shot in Basketball
     • 3. Outcome Goals
       • long term
         • End result
           • E.G - Winning the Basketball match
     • 1. Process goals
       • small steps
         • Helps you to achieve your performance goal
           • E.G - Go to training sessions 3 times a week to work on the lay-up