Unit-10 Training in sports

Talent Identification is essential to ensure that the appropriate players are being selected. A
selection must be made fairly and equitably. This demands a better understanding of player
identification and adopting a suitable selection policy.

It is the method of recognizing current players that have the potential to excel. It involves an
attempt to predict an individual's future capacity for performance. It is based on : 1. Physical
attributes and Physiological skills, 2. Technical skills, 3. Psychological skills, 4. Cognitive skills, and 5.
Social skills
Talent Development : It is the method of providing athletes with a suitable learning environment
so as build and retain strategically important skills among players.
Key Factors :
1. Physical Factors
2. Physiological Factors
3. Sociological Factors
4. Psychological Factors
5. Obstacles

A training plan is constructed by incorporating various training cycles.

These cycles are:

1. Micro

2. Meso

3. Macro;

where Micro is the shortest cycle which may last for 3-10 days.

Meso cycle is the medium duration cycle and may be done for 3-6 weeks. Lastly,

Macro cycle, this is the longest duration cycle that lasts up to 12 months or a year. A macro cycle
consists of different micro and mesocycles.where Micro is the shortest cycle which may last for 3-10
1. Strength Types & Method to Develop – Strength, Endurance and Speed
The following are its types :
(a) Maximum strength : - Ability to act a against maximum resistance
(b) Explosive strength : Ability to act against resistance with Speed. Ex : Take-off in Long
jump
(c) Strength Endurance : Ability to act against resistance under condition of fatigue.
Following mention methods are used to improve strength :
1. Isometric Exercise : The word Isometric is comprised of 2 words “Iso”, “same” and
“metric”, “length”. Means when we do these exercises work done cannot be observed.
These exercise require less time and equipments and can be carried out anywhere. These
exercises are useful for maintaining strength in case of injury. Eg : Archery, Weight lifting,
Gymnastic are the examples of Isometric movements. Work done = Force X Distance moved
but distance moved is 0, therefore work done is zero.

2. Isotonic Exercises :- “Iso” Means ‘same’ and ‘tonic’ means tone. In these types of exercise
when we do movements it can be observed directly. The length of muscles can be seen and
called eccentric contraction and concentric contraction accordingly. Example : When we
throw a ball, jump, run, weight training, Jumping on the spot If muscle contract and changes
its length to produce force, the contraction type is Isotonic. These increase the length of the
muscles and are good for conditioning in sports.
3. Iso-Kinetic Exercises : “Iso” - ‘Same’ “and’ kinetic - motion’. These exercises were
introduced by J.J. perrine in 1968. These exercise are done by specially design machine and
are combination of Isotonic and Iso-metric exercises.
2. Endurance
It is ability to continue the activity under the condition of fatigue or for a long time.
Or
the capacity of something to last or to withstand wear and tear. Endurance Types of
endurance : On the Basis of nature of activity :
1. Basic Endurance :- It is the ability of an Individual to do the movement in which large no.
of body and muscles involve at slow pace for a duration such as Walking, Jogging, Swimming
at a moderate speed.
2. General Endurance :- It is the ability of an individual to resist fatigue satisfactorily caused
by different type of activities.
3. Specific Endurance :- It is the ability of an individual to complete the task without any
fatigue. It’s requirement depends upon the nature of activity (Games and Sports)
requirement of specific endurance of a boxer is different from that of a wrestler. On the
Basis of duration of activity :
1. Speed Endurance :- It is the ability of an individual to perform a movement with high
speed to resist of fatigue in activities upto 45 seconds.
2. Short term endurance :- Short term endurance is needed to resist fatigue in sports
activities lasting from 45 seconds to 2 minutes. Ex. 800 m race.
3. The medium term endurance :- It is the activity lasting from 2.min to 11 minutes. Ex. 1500
& 3000 mts.
4. Long term Endurance :- It is needed for those sports which require more than 11 minutes
time. Ex. 5000m to 1000m cross country race.
1. Continuous Method :- In continuous of method, the exercise is done for a long duration
without taking rest. We do the exercise for a long duration. So the intensity of work is low.
The heart rate during the exercise for a sportsman should be between 140-160 beats per
minutes. Its duration of exercise should be more than 30 minutes. Ex. running walking,
cycling, crosscountry race etc.
2. Interval Method :- This method is very effective for developing endurance for track
runners. Intervals are given to the athlete in between the repetition for recovery. The Heart
should go up to 180 beat/ min. and when the heart rate comes down to 120-130 beats/ min
again the repetition/ work starts. The training load should be given again after checking the
heart rate of the athlete. Ex. Middle distance race, foot ball, hockey etc.
3. Fartlek Training Method : This method was developed by Swedish coach “ Gosta Holmer”
in 1930 in Sweden. So it is also known as “Swedish play” or “Speed play” (charges his/her
pace. Athlete changes his/her speed according. So it is self-disciplined in nature. The heart
rate fluctuate between 140 - 180 beats/ minute. Fartlek training involves varying our pace
throughout our run. Alternating between fast and slow pace
 3. Speed It is the ability to do movement as quick as possible

Types of speed Ability :

1.Reaction speed ability :It is the ability to act against a signal.

2. Acceleration speed ability : It is the ability to achieve max speed in minimum possible time.

3. Movement speed ability : It is the ability to do a single small movement in minimum possible
time.

4. Locomotor speed ability : It is the ability to maintain max speed as long as possible.

5. Speed Endurance : It is the ability to do the movement as quick as possible under the condition of
fatigue.

6.Pace run : Pace run means running the whole distance with a constant speed. Generally 800 meter
and above races are included in pace races. An athlete must conserve his energy by reducing the
speed.

7.Acceleration Run : Acceleration run are usually 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. Sufficient intervals should be provided between the
repetitions.
Flexibility : Flexibility is the range of movement of the joint of a sports person.

Methods to develop Flexibility :

1.Slow Stretch and hold method : We stretch our joint to maximum limit and hold it for a few
seconds before returning to the initial Phase. The holding period must be not more than 3 to 8 sec.
The method is also use for improving passive flexibility Methods to develop

Flexibility : 2. Ballistic Method – In this method the stretchin exercises are done in a swin , so this is
called the ballistic method. A proper warm - up should be done before these exercise. Stretchin of
the muscle can be done in a rhythm. Post –

Isometric Stretch Method – PNF stretching is currently the fastest and most effective way known to
increase staticpassive flexibility.

PNF is an acronym for Proprioceptive Neuromuscular Facilitation. It is not really a type of stretching
but is a technique of combining passive stretching and isometric stretching in order to achieve
maximum static flexibility.

After assuming an initial passive stretch, the muscle being stretched is isometrically contracted for 7-
15 seconds, after which the muscle is briefly relaxed for 2-3 seconds, and then immediately
subjected to a passive stretch which stretches the muscle even further than the initial passive
stretch.

This final passive stretch is held for 10-15 seconds. The muscle is then relaxed for 20 seconds before
performing another PNF technique.
1. Fartlek training was developed in?
A.Sweden.
B. USA
C. India
D. UK
2. If muscle contract and changes its length to produce force, the contraction type is?
A. Isotonic.
B. Isometric
C. Isokinetic
D. None
Q3. Jumping on the spot is an example of _______________
a) Iso-metric
b) Iso-tonic.
c) Iso-kinetic
d) Iso-kinesthetic
Q4. Take-off in Long jump is an example of _______________ strength.
a) Explosive strength.
b) Maximum strength
c) Strength endurance
d) Static strength

Q6. What is circuit training. Explain it’s importance? (5 Mark)

Q7. Difference between Talent Identification and Talent Development in sport

Q8. Explain Micro, Meso, Macro Cycle.

Q9. Explain type & method of Develop – Strength, Endurance, Flexibility and Speed