Page 3 - LESSON NOTES, TRAINING IN SPORTS.docx

TRAINING IS GIVEN BELOW:

. WARM,JUGGING, SLOW RUNNING FOR 5 TO 10 MINUTES
. STEADY, HARD SPEED FOR 1.5 TO 2.5 KM.
. EASY RUNNING BETWEEN SPRINTS ABOUT 50 TO 60 MTRS REPEATED UNTIL GETTING A LITTLE TIRED.
. EASY RUNNING WITH THREE OR FOUR QUICK STEPSNOW AND THEN.
. FULL SPEED UPHILL FOR 175 TO 200M
. FAST PACE OF 1 MINUTE
. ABOVE MENTION ROUTINEIS REPEATED.

ADVANTAGES: GOOD CARDIO VASCULAR ENDURANCE, MAKES AN GOOD SPRINTER AND LONG DISTANCE
RUNNER, ITS FLEXIBLE IN NATURE, NO EQUIPEMENT IS REQUIRED, EASILY ADAPTED TO THE ATHLET’S NEED.

DISADVANTAGES: DIFFICULT TO SEE HOW HARD THE TRAINEE IS MAKING EFFORTS,SOMETIMES THE ATHLETE
IS LIKELY TO GIVE UP EFFORTS, MAY CAUSE ACCIDENTS BECAUSE IT IS NOT A PRE- PLANNED, APPROPRIATE
CHECK ON TRANEES CANN’T BE ALWAYS MANTAINED.

SPEED
THE ABILITY TO MOVE FROM ONE PLACE TO ANOTHER IN THE SHORTEST POSSIBLE TIME. MEANS THE
CAPACITY OF MOVING A BODY PART OR THE WHOLE BODY WITH THE GREATEST POSSIBLE VELOCITY.
EX. SMASH THE VOLLEYBALL.
TYPES OF SPEED:
1. REACTION ABILITY: ABILITY TO REACT EFFECTIVELY AND QUICKLY TO ANY ACTION OR SIGNAL.
A. SIMPLE REACTION ABILITY: ABILITY TO REACT QUICKLY IN ALREADY DETERMINED MANNER TO A
KNOWN SIGNAL.
B. COMPLEX REACTION ABILITY: ABILITY TO REACT QUICKLY AND ACCURATELY TO UNDETERMINED OR
UNEXPECTED SIGNAL.
2. ACCELERATION ABILITY: ABILITY TO ACHIEVE MAXIMUM SPEED FROM A STATIONARY POSITION. EX.
SWIMMING, MAJOR GAMES.
3. MOVEMENT SPEED: ABILITY TO DO A MOVEMENT IN A MINIMUM TIME. IT DEPENDS UPON TECHNIQUE,
EXPLOSIVE STRENGTH, FLEXIBILITY AND COORDINATIVE ABILITIES.EX. SWIMMING, GYMNASTICS,
BOXING AND WRESTLING ALSO.
4. LOCOMOTOR ABILITY: ABILITY TO MANTAIN MAXIMUM SPEED FOR MAXIMUM TIME OR DISTANCE.
5. SPEED ENDURANCE: ABILITY TO PERFORM MOVEMENTS WITH HIGH SPEED UNDER CONDITION OF
FATIGUE.
METHODS TO DEVELOP SPEED

1. ACCELERATION RUNS: ITS USALLY ADOPTED TO DEVELOP SPEED, SPECIALLY IN ATTAINING MAXIMUM
SPEED FROM STATIONARY POSITION.GOOD AMOUNT OF PRACTICE OF COMPLETE TECHNIQUE, WE MAY
SWITCH OVER TO ACCELERATION RUNS. REST OF 4 TO 5 MINUTES INBETWEEN THE RUNS.
2. PACE RUNS OR RACES: PACE RACES MEAN RUNNING THE WHOLE DISTANCE OF A RACE AT A CONSTANT
SPEED.

FLEXIBILITY: THE RANGE OF MOVEMENTS OF JOINTS. FLEXIBLITY IS HELPFUL IN PREVENTING INJURIES,
IMPROVING POSTURE, REDUCE LOW BACK PAIN, MANTAINING HEALTHY JOINTS,IMPROVING
BALANCEDURING MAKING MOVEMENTS.

TYPES OF FLEXIBILITY
1. PASSIVE FLEXIBILITY: ABILITY TO DO MOVEMENTS WITH GREATER DISTANCE WITH EXTERNAL HELP.
2. ACTIVE FLEXIBILITY: ABILITY TO DO MOVEMENT FOR A LONGER DISTANCE WITHOUT EXTERNAL HELP.