 Training is a process of preparing an individual for any event,

activity or job.
 Usually in sports, we use the term sports training, which denotes
the sense of
 preparing sports persons for the highest level of performance.
According to
 Mathew (1981), “Sports training is the basic form of preparation
of a sportsman.”
 Keeping in view the aim of sports training in competitive sports,
the following
 objectives of sports training may be set to reach the aim
 1. Personality development
 2. Physical fitness and development
 3. Skill/Technique development
 4. Tactical development
 5. Mental Training
Strength is the ability of a muscle to exert
force in single muscle contraction or it is the
ability to overcome resistance. Strength is
an essential component of physical fitness.
Types of strength are:
 Maximum strength
 Explosive strength
 Strength endurance
 Static strength
 ISOMETRIC EXERCISES
 ISOTONIC EXERCISES
 ISOKINETIC EXERCISES
An isometric contraction occurs when there is tension on a muscle but
no movement is made, causing the length of
the muscle to remain the same. These isometric exercises were first
introduced by Hettinger and Muller (1953).
Examples of these exercises are pressing or pushing a wall, lifting a very
heavy weight, holding a static position,
pulling the rope in tug-of-wall etc.
Advantages of isometric exercises are as follows:
 Develops static strength.
 Need less time.
 Can be performed anywhere because no equipment is required.
Disadvantages of isometric exercises are as follows:
 Muscles gain most strength at the angle used in exercise.
 Avoid if you have heart problems as they cause a rise in blood
pressure due to a drop in blood flow to the muscle
 during the contraction.
 Develops dynamic strength.
isotonic exercise is a form of exercise which involves
controlled contraction and extension of muscles and
mobilization of the joints around those muscles.
Examples include a push-up or squat. These were
developed by De Loon (1954).
Isotonic exercises are of two types:
 Concentric
 Eccentric
Advantages of isotonic exercises are as follows:
 Strengthens the muscle throughout the range of motion.
 Can be adapted easily to suit different sports.
Disadvantages of isotonic exercises are as follows:
 Muscle soreness after exercise because of the high
stress level.
 Muscles gain the dynamic strength when they are at their
weakest point of action.
Isokinetic exercises are performed on specially designed
machines. These exercises were developed by Perrine in
1968.
In these exercises, there is movement along with
continuous tension in both flexor and extensor muscles
e.g. swimming, cycling etc.
Advantages of Isokinetic exercises are as follows:
 They develop a high level of dynamic as well as
explosive
strength.
 These are effective for almost every game.
Disadvantages of Isokinetic exercises are as follows:
 They require special types of equipment.
 They must be performed under observation of a
coach.
Endurance is the ability to do sports movements with
the desired quality and speed under conditions of
fatigue.
Types of endurance are:
 Aerobic Endurance Aerobic means „with oxygen‟
During aerobic work, the body is working at a level
that the demands for oxygen and fuel can be met by
the body‟s intake.
 Anaerobic Endurance During anaerobic (without
oxygen) work involving maximum effort, the body is
working so hard that the demands for oxygen and
fuel exceed the rate of supply and the muscles have
to rely on the stored reserves of fuel.
 Speed Endurance Speed endurance is used to
develop the coordination of muscle contraction.
 Strength Endurance Strength endurance is used to
develop the athlete‟s capacity to maintain the quality
of his muscles‟ contractile force.
 It is good for increasing strength and
cardio respiratory endurance.
 Several athletics can take part in the
training programmed at a time.
 It does not require any equipment
and can be organized easily.
 This training method is not rigid; it is
flexible in nature.
The trainee does very hard training
which is sometimes difficult to see
his/her efforts making.
 Sometimes the athlete is likely to
drop efforts.
 As it is not pre-planned so it may
cause accidents.
 An appropriate check on trainees
cannot be maintained.
Continuous Training
Interval Training
Fartlek Training
Basically it is a part of a physical education
program. Continuous training helps a lot to
improve our endurance level, respiratory
circulation, lung capacity, heart functioning,
.etc.
Interval training programs manipulate the intensity and duration of the work intervals,
and the length of the rest periods, to create the desired training responses. A
complete interval training program usually comprises several short, alternating
periods of both higher and lower intensity exercises. Originally called Fartlek (a
Swedish term meaning “speed play”), interval training combines alternating short
and fast bursts of intense exercise with slower, easier activity. Fartlek training was a
deliberate attempt to complete more work than continuous training by increasing
the intensity of workouts . Interval training has since evolved into a more structured
and sophisticated way of fast tracking your fitness training. Unlike Fartlek training,
which causes a temporary build-up of lactic acid, interval training involves
alternating periods of activity and recovery. Recovery is achieved by maintaining
movement throughout the entire workout, which facilitates the removal of lactic
acid and other waste products.
Fartlek, a Swedish term for “speed play” is a form of interval
training involving continuous activity with randomized short
bursts of high intensity efforts. This creative, less structured
form of training is a great way to mix up your run workouts
and challenge your body to become faster over longer
distances. Unlike intervals, where you stop or walk for
recovery, Fartlek is continuous running with varying paces,
blending endurance with speed. The randomized nature of
Fartlek training is designed to continuously shock and stress
the body systems, providing both physical and mental gains.
It is the ability to cover distance in minimum possible time or the
ability to perform movement in the shortest possible time. It is the
quickness of movement of body parts. Speed used in
endurance is called speed endurance. It is the ability to do work
faster.
Different types of speed are:
 Maximum speed
 Explosive speed (power)
 Speed endurance
speed development programmed can be framed according
to need, level and training state of the players.
 Acceleration Run Acceleration runs are usually adopted to
develop speed specially in attaining maximum speed from
a stationary position.
 Pace Races or Run Pace races mean running the whole
distance of a race at a constant speed. In pace races, an
athlete runs the race with uniform speed, generally 800 m
and above.
Flexibility is . the ability to perform a joint action through
a range of movements. It is needed to perform
everyday, activities with relative ease. Flexibility
tends to deteriorate with age. Without adequate
flexibility, daily activities are more difficult to perform.
Being flexible significantly reduces the chance of
experiencing occasional and chronic back pain.
There are two types of flexibility:
 Passive flexibility
 Active flexibility
 Active flexibility is the range of motion a joint can move into
without an external force helping it go there. Passive flexibility is
the range of motion a joint can move into when there‟s an
external force helping it go there.
 Usually your passive flexibility is larger than your active flexibility.
This is because you can move into your passive range of motion
with the help of external force such as a band, your hands,
gravity, an assist from another person, etc.. Moving into the end
of your active range of motion requires strength in the body part
you‟re moving.
 Active flexibility is also known as mobility Working on your mobility
 Passive stretching relies on body weight teacher, a
band/strap, or another external force on a relaxed muscle.
This type of flexibility relies largely on the elasticity of the
connective tissues around the muscles.
 Working on passive flexibility will help you increase and
maintain a large range of motion, which is important to your
progress in active flexibility. Passive flexibility is the
foundation on which you can start building your active
flexibility . You can turn passive flexibility into active flexibility
by strengthening your muscles at your passive end range of
motion
 Ballistic Method It is the oldest form of doing
stretching exercises. This method involves jerk
in movement.
 Slow Stretching Method In this method the
muscle or joint involved is stretched to the
maximum possible limit using slow movement.
 Slow Stretching and Holding Method It is the
extension of slow stretching method.
 Post-Isometric Stretching This method of-
flexibility development is based on the
principle of proprioceptive neuromuscular
facilitation.
Coordination is one of the main components of physical fitness. It is
the ability to perform smooth and accurate movements involving
different parts of the body. It requires good awareness of relative
limb and body positions, and good integration between the
senses and muscles involved in the movement .
Different types of coordinative abilities are:
 Differentiation ability
 Orientation ability
 Coupling ability
 Reaction ability
 Balance ability
 Rhythm ability
 Adaptation ability
It is a form of body conditioning or resistance training using
high intensity aerobics. It targets strength building and
muscular endurance. Activities in circuit training are step
ups, stomach crunch, squat ups, jogging, skipping etc.
Impact of circuit training are:
 Get maximum result in minimum time.
 Increases rate of metabolism.
 Enhances cardiovascular fitness.
 Enhances muscle endurance.
 Helps in strength training.