Training in Sports

The term 'training' refers to an organized and systematic instructional process which aims at improving an
individual's ability to accomplish his assigned roles effectively and meaningfully. However, this kind of
understanding of the term training cannot be applied to the concept of sports trailing.
The term 'sports training' is specifically used in the context of athletics, sports and games which could be a
training of sportspersons, coaches and teachers of physical education.

Sorts training special process of preparation of sports persons based on scientific principles aimed at
improving higher performance capacity in different sports activates.
It is a particular type of training designed to improve fitness and abilities to perform in a given sports.

Sports training is a special process of participation of sportspersons based on scientific principles, aimed at
improving and maintaining higher performance capacity in different sports activities.
It is a particular type of training designed to improve fitness and abilities to perform in a given sports. It
includes strength, endurance, speed, flexibility, cardiovascular training, etc. It also includes mental and
psychological training and advises on nutritional values.

Talent Identification in Sports

Talent identification refers to the process of recognizing current participants with the potential to become
elite players. It entails predicting performance over time by measuring physical, physiological, psychological
and sociological attributes as well as technical abilities, either in isolation or in combination.
As per other studies, talent identification in sport is a process in which individuals who are more likely to
prosper in a given sport are identified according to the test of specific factors.

Talent Development in Sports

Talent development in sports is the most important stage in the process of achieving sporting success. It is
aimed at providing the most optimal learning environment to help promising youth athletes realize dear potential.
Availability of these essential resources can significantly influence the ability to engage in the required amount of
high quality training. It is recommended that these resources be allocated to help identify and develop talent to
enable athletes to reach the top in their sport.

Talent identification and talent development

(I)TALENT DWTECTION: - The searching of potential athletes or sportsperson who are not currently
participation in the sports is called talent detection. It aims to encourage and motivate children to
choose one or more sports according to their personality traits.
(II)TALENT IDENTIFICATION:- The recognizing of participants with potential at an earlier age to
become elite performers in the future.
(III) TALENT DEVELOPMENT:- Provide athletes with a suitable learning environment to accelerate or
realize their potential.
(IV) TALENT SELECTION:- It is the ongoing process of identifying individual athletes at various
stages of development who demonstrate pre-requisite level of performance. It largely involves the
traditional approach to talent identification and talent development.

Sports Training Cycles

There is concept of periodisation in sports which includes there different training cycles.
Micro Cycles
A micro cycle is the shortest training cycle, it is a single week or 7 days training plain, typically lasting a week
with the goal of facilitating a focused Hock of training. Each micro cycle is planned based on where it is in the
overall macro cycle. Micro cycles are to vary the levels of stress an athlete is subjected to throughout the week's
training sessions.
• Monday - Low Intensity (70% load intensity)
• Tuesday - High Intensity (90-100%)
• Wednesday - Medium Intensity (80%)
• Thursday - Low Intensity (70%)
• Friday - Regeneration (60%)
• Saturday - Match Day
• Sunday - Regeneration/Rest Day (60%)
Meso Cycles
The meso cycle represents a specific block of training that is typically made up of 3-4 micro cycles (3-4weeks)
that is designed to accomplish a particular goal. A meso cycle form a number of continuous weeks (micro
cycles) where the training programmed focuses towards improving the same physical adaptations, for ex:-
maximal strength, static strength, maximal speed.etc
Macro Cycles
The macro cycle is the longest training cycle of 3 to 12 month. A macro cycle refers to the overall training period,
usually it is a yearly plan. There are three cycles and typically includes four stages of a periodical training
programmed, for example this may be
• Endurance • Intensity
• Competition • Recovery
A macro cycle is an annual plan that works towards
Peaking for the goal competition of the year. There are
three phases in the macro cycle
(i) The Preparation Phase It is further broken up into general and specific preparation. An example of general
preparation would be building an aerobic base for an endurance athlete such as running on a treadmill or by
working through multiple micro cycles on the track. An example of specific preparation would be to work on the
proper form to be more efficient and to work more on the final format of the sport. This could be focusing on
transition techniques with a triathlete.
(ii) The Competitive Phase It can be several
competitions, which lead to the main competition. The competitive phase ends with tapering for the competition.
(iii) The Transition Phase It is important for
psychological reasons, a year dedicating time towards training means some time off is just as important. An
amateur athlete may take a couple of months off while a professional athlete might take as little as two weeks
off.

Strength
Strength is an essential component of physical fitness. It means the capacity to withstand force or pressure.
Strength refers to the ability of a muscle to exert force or overcome resistance. Strength in sports refers to
muscular strength.
Strength can be defending as the amount of sports a muscle can exert. without proper strength no activity is
done. So it is very importance component of physical fitness.
Speed of work, resistance of weight, duration of work, repetition of worketc.
Types of Strength
Strength can be divided into the following types
1. Dynamic Strength
This strength is also known as “isotonic strength”, as it is related to movements. It is the strength in which an
individual needs to sustain his body over a prolonged period of time or to be able to apply some force against an
object.
For example, a gymnast needs dynamic strength to
complete the routine. Other examples are wrestling,
rowing or in your daily life, going up stairs or lifting
objects, bags, boxes, etc.
It can be further divided into three types, which are as
follows
* Maximum Strength It refers to the greatest force that is possible in one single effort. It is basically the ability
of muscles to overcome against maximum resistance.
It is used in those sports where players have to tackle maximum resistance like weightlifting, shot put, hammer
throw etc. It is also required in sports where maximum strength is needed for start like gymnastics.
« Explosive Strength It refers to the ability to apply strength along with high speed. In other words, it is the
ability to overcome resistance with high speed. It is required in long jump, high jump, sprints as well as all
throwing events. It is also used for jumping in basketball and volleyball.
• Strength Endurance It refers to the ability of the muscles to overcome resistance even under conditions of
fatigue. It is a combination of strength and endurance abilities.
It is used in long distance races, swimming, cycling, pole vault, judo because players have to carry on for a long
time period.
2. Static Strength
This strength is also known as “isometric strength”. It is the ability of muscles to act against resistance from one
position.

Training in Sports
In other words, it is the greatest amount of strength that can be applied to an immovable object. It is the
ability to apply a force where the length of the muscle does not change and there is no visible movement at
a joint.
For example, you need static strength to maintain a posture or push a heavy object. In sports, weightlifting
is a good example.
Training Methods for Improving Strength
There are three different methods of training to develop or improve strength. These are discussed as
follows
Isometric Exercises
These exercises were introduced by Hettinger and Mullerinl953.
The word 'isometric' is derived from the words 'isd meaning 'same' and 'metric meaning length'.
Thus, the word isometric refers to the length of the muscle that remains unchanged during workouts.
This happens when there is a tension on a muscle but no movement is made, causing the length of the
muscle to remain the same. Therefore, one cannot see any external movement but a muscle is stretched
as a lot of pressure is exerted on it.
These exercises are very helpful in sports like archery, yoga, judo, weightlifting etc. Examples of these
exercises are pressing or pushing a wall, lifting a very heavy weight, pulling the rope in tug-of-war, etc.

Method of Doing Isometric Exercise

These exercises can be done with or without using equipments. Doing exercises with equipment requires a
bench, a bar, power rack and weights of different sizes.
Isometric with Equipment
For doing bench press, adjust the power rack by setting the pins at the appropriate height. Load the bar
with weights and start pushing the bar upwards.
Isometric without Equipment
Squat, lunge, push-ups are some isometric exercises that can be done without using any equipment.
For doing push-ups, lay your palms flat on the floor and with the help of feet and hands, lift your body
upwards. Then, hold in that position for 20 seconds and release your weight by coming back to the original
position.
Isotonic Exercises
These exercises were developed by De Leone in 1954. The word 'isotonic' is derived from Latin words 'iso
meaning 'same' and 'tonic meaning 'muscle tone'. Thus, the word isotonic refers to the toning of the
muscles by repetitive exercises. Here, external movement in the muscles can be seen clearly.
When the muscles contract repeatedly, then they develop strength and endurance. The muscle or group of
muscles changes in size, i.e. shortens and lengthens during action. Isotonic exercises are of two types
• Concentric It means upward movement of the muscles like lifting dumbbells, throwing a ball etc. It
shortens the muscles as person overcome the force of a weight.
• Eccentric It means downward movement of the muscles like lowering the dumbbells down.
It lengthens the muscles while being opposed by the force of a weight.
Method of Doing Isotonic Exercises
For performing squats with weights, make sure your knees are in line with feet. Then, pull the weight by
using abs, back and hip muscles. Keep your weight distributed throughout your feet and pull the weight
upto shoulder level.
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Lifting weights, arm curling, wrist curling are some of the isotonic exercises. When users workout with much
heavier weights, it causes a specific increase in muscle size, because the high weight load leads to tiny
rears in the muscle tissue. This causes enlarging of the muscle when they are repaired by the body.
Isokinetic Exercises
These exercises were developed by Perrine in 1968. The word 'isokinetic' is made from words liso meaning
'same' and 'kinetic meaning 'motion'.
Therefore, isokinetic exercises refers to the exercises that are based on the movement of the muscles
throughout the range of the joint with a constant speed.
Examples of isokinetic exercises are pedaling cycle and arm stroke in swimming. In cycling, the muscles
around the knees move around the entire joint and in swimming, there is complete movement of the
muscles around the shoulder joint.

Method of Doing Isokinetic Exercises

Start by doing the isokinetic exercises slowly, so that there is no unnecessary pressure. Then, slowly
increase the speed and velocity of the exercises allowing for more controlled muscle development and
muscle flexibility. For example, to exercise cycling, start with a slow speed of 10-20 kmph and gradually
increase it.

Endurance
Endurance is the ability to do sports movement with the desired quality and speed under the conditions of
fatigue.
Endurance is the ability to continue an activity or it is the ability to resist fatigue. Endurance indirectly
develops strength and speed.
It is one of the most important component for middle race and long distance race and is required for almost
all major games like football, basket ball hockey etc.
Types of Endurance
The types of endurance can be divided on the basis of nature and duration of activity.
On the Basis of Nature of Activity
According to the nature of activity, the endurance is classified into the following types
• Basic Endurance Basic endurance is the ability to perform movements in which large number of body
muscles are involved and the activity is performed at slow speed or pace for a long duration such as
walking, jogging, slow runnig, etc. It is also known as aerobic endurance.
• General Endurance It means the ability of body to tolerate fatigue satifactorily caused by different types
of activities. It is not specific to any sports, whereas, it is developed through general exercises. If the
general endurance is better, than the performance in sports will also be better.
• Specific Endurance It is the ability to resist the fatigue caused by a particular sports activity. The nature
of fatigue and specific endurance is different from sports to sports.
On the Basis of Duration of Activity
According to the duration of the activity, the endurance is classified into following types
• Speed Endurance It is the ability to resist fatigue in activities that last upto 45 seconds. For example, 400
m sprint race.
Speed endurance is mainly dependent on the power and capacity of energy production.
• Short-term Endurance It is the ability to resist fatigue in activities that range from 45 seconds to 2
minutes. For example, 800 m race. This endurance depends on strength and speed endurance.
• Medium-term Endurance It is the ability to resist fatigue in activities that range from 2 minutes to 11
minutes. For example, 1500 m race.
This endurance also depends on strength and speed endurance, but upto a limited degree.
• Long-term Endurance It is the ability to resist fatigue in activities that last more than 11 minutes. For
example, marathon, that requires such type of endurance.
Training Methods for Endurance Development
Methods for endurance development are as follows
Continuous Training
Continuous training involves continuous running activity or exercise without rest or without break. It allows
the body to work from its aerobic energy stores to improve overall fitness and endurance.
Benefits of continuous training include fat burning, muscle building, and increasing maximum aerobic
potential.
For example, long distance running at a stretch. It is divided into three parts
• Slow Continuous Method In this method, the intensity of exercise is low and heart rate remains stable.
This means a 10 kilometer run with a heartbeat of 140-160 beats per minute. This method is effective for
long cross country runs.
• Fast Continuous Method In this method, the intensity is high, heart rate is high and duration is less. The
heart beat reaches to 160-180 beats per minute due to increase in intensity. It is for well trained athletes
who can run without any pause. It is very effective for improving the VO2 capacity.
• Variable Pace Method this is a combination of slow and fast continuous method therefore the intensity
varies. The heart beat varies under 140-180 beats and time is 15-60 minutes.
This method is effective for players of almost all games and sports. This includes cycling and jogging.

Advantages
• It increases the efficiency of heart and lungs.
• It also increases muscle mass and endurance.
• Heavy equipments are not required for training.
• It helps an individual to be self-disciplined and self-confident.
Disadvantages
• It does not improve anaerobic fitness.
• It can be hard to keep going when you start to fatigue.
Interval Training
This method is considered as the best method for development of endurance. Total work out is done in
small parts where incomplete rest is given between each workout.
This method enhances speed and endurance ability. In this method, the exercises are followed by a period
of rest, also known as recovery.
Under this method of training, recovery period is given to an athlete after each speedy workout and it can
be adjusted according to the efficiency of athlete.
Interval Training Method
This method mainly trains the heart. This is done by following a pattern of exercises like slow and fast
exercises along with a period of recovery.

For example,
Jogging 100m --------> Fast running 100 m --------> Duration of rest
(Slow exercise) (Fast exercise) 30 sec-2 min
(Recovery)
V
Recovery <--------Fast running 100 m <-------- Jogging 100 m
30 sec-2 min (Fast exercise) (Slow exercise)
Following factors are essential to note down
• Distance of exercise
• Speed/Intensity
• Duration of work and rest
• Frequency/Number of repetitions
• Heart rate
According to the above example, noting down the factors will give the following result
• Distance of exercise (run) — 400 m
• Time /duration — 5 minutes (3.5 minutes of run
+ 1.5 minutes of rest)
• Speed — 10-20 kmph in jogging
25-30 kmph in running
• Frequency/repetitions — Any number of repetitions
are allowed
• Heart rate — 70-140 beats per minute in jogging
180-200 beats per minute in running
Advantages
• More workout can be performed in short duration.
• It is beneficial for respiratory and circulatory systems.
• The progress can be measured easily.
• An athelete achieves peak performance in short period.
Disadvantages
• There are chances of injury.
• It can lead to heart diseases.
Fartlek Training
This method is effective for the development of endurance. It is good for aerobic and anaerobic fitness.
Athletes is made free to shortcut or long rode no tack. Athletes may take rest by sitting, walking,or slow
jogging.
Fartlek is a Swedish term which means, 'speed play and has been used by distance runners for years.
Fartlek is a form of road running or cross-country running in which the runner usually changes the pace
significantly during the run.
It is a combination of slow and fast running on different terrains, covering hills etc. Self-discipline plays a
vital role in this method of training.
But it is importance that athlete reach the finishing point in the desired time.
Fartlek Training Method
The duration of this training method lasts for 45 minutes or more. It can vary from aerobic walking to
anaerobic sprinting. Proper warm up and cooling down is required to get best results.
This is followed by a vigorous activity like climbing uphill. Then, it is followed by recovery phase where the
pace slows down. Again, it is followed by a vigorous
activity that needs a lot of effort.
- • Advantages
• It improves cardiovascular endurance.
• Good for aerobic and anaerobic fitness.
• It makes the body versatile.
• It is flexible in nature.
• It can be adopted easily by the athletes.
Disadvantages
• Difficult to judge the exact efforts of the athletes.
• It may cause accidents.

Speed
It is the ability to cover distance in minimum possible time such as covering a distance in shortest time. In
simple words, it means capacity of a moving body part or the whole body with greatest possible velocity.
Speed is the ability to perform movement faster pace or it is the ability to move as fast as possible. It is one
of the most importance components for sprinting and also required for fast response in game and sports.
Speed is the ability to move from one place to another place in the shortest possible time.
Types of Speed
In general, speed has several different forms which are seen in most sports movements.
These are discussed below
1. Reaction Speed.
2. Acceleration time .
3. Speed endurance.
4. Speed of movement.
5. Locomotors ability.
1. REACTION ABILITY:- reaction ability is the ability to react effectively and quickly to any
action or signal . it is the time taken to respond immediately. Ex:-running event,
swimming etc.
2. ACCELERATION TIME:- it is the time taken by the body to achieve maximum speed
from a stationary position or from low speed state. ex:- hokey, football, gymnastic etc.
3. SPEED OF MOVEMENT:- It is the ability of an individual to maintain the speed for
maximum possible time or duration. ex:- boxing, wrestling, throwing, jumping etc.
4. SPEED ENDURANCE:- it is the ability to perform the movement at the fast speed under
condition of fatigue. Ex:- kho-kho, sprint race, 50 swimming etc.
5. LOCOMOTOR ABILITY:- It is maintaining to speed for longer duration with change of
direction. EX:- long-distance race, 200mtr swimming, football etc.
Training Methods
for Speed Development
A speed development programme can be framed according to need, level and training state of the players.
Following are the training methods to develop speed
Acceleration Run
It is generally used to develop speed indirectly by improving explosive strength, technique, flexibility and
movement frequency It is basically the capacity to attain maximum speed in minimum time.
Before acceleration runs, proper warm-up must be done. After every acceleration run, there should be a
proper interval so that the athlete may start the next run without any fatigue.
Acceleration Run Method
For acceleration run, sprinter is required to run a specific distance. He starts from stationary position and
tries to attain the maximum speed as soon as possible and tries to finish the distance at that speed. These
accelerations are repeated 6 to 12 times with sufficient intervals between runs.
The maximum speed should be achieved within 5-6 seconds after the stationary position.
The number of acceleration runs can be fixed according to the age, experience and capacity of the athlete.
Thus, it is the ability of the sprinter to achieve high speed from a stationary position.
Pace Run
Pace run means running the whole distance of a race at a
constant speed<or with uniform speed. Generally, 800 m
and above races are included in pace races.
It develops explosive strength and endurance as the
athletes run long distances without getting fatigue.
Repetitions can be fixed according to the standard of the
athletes.
Pace Run Method
This method is useful for longer races. Under this method, the runner conserves his/her energy by reducing
the speed.
For example, if there is a runner of 900 m race and his best time is 1 minute 50 seconds, so he should run
the first 450 m in 54 seconds and the next 450 m in 56 seconds. This procedure is basically known as pace
run.

Flexibility
It means the ability of a joint to perform actions through a range of movements. It is needed to perform
everyday activities with relative ease.
Flexibility is affected by the length of the muscle, joint structure, ligaments, tendons and other factors.
Flexibility tends to deteriorate with age.
Types of Flexibility
Flexibility can be divided into two types, which are as follows
1. Passive Flexibility
It is the ability to perform movement with greater range using external help, i.e. with the help of an
equipment or a partner.
For example, using exercise cycle to improve flexibility of lower body.
2. Active Flexibility
It is the ability to perform movement with greater range without using external help, i.e. with the help of
muscular force.
For example, performance of stretching, push-ups, running and other exercises that stretch the muscles of
the body.
Active flexibility can be further divided into two types, which are as follows
• Static Flexibility It is required by a sportsperson when he remains in a static position, like diving, sitting
etc.
• Dynamic Flexibility It is required or needed for doing movements with greater distance, when an
individual is iru motion, like walking, running, etc.

Training Methods to Improve Flexibility

The ways to improve flexibility are as follows
1. Dynamic Stretching
It refers to stretching that involves putting muscular effort along with movement at the same time. Walking
lunges, kicking action, moving the arm in circular motion are examples of dynamic stretching.
Proper warm-up is necessary for these exercises. Speed, muscular effort, movement and rhythm are
required in this method.
2. Static Active Stretching
Under this method, the muscles are stretched without moving the limbs and the limbs are held in a position
for 30 seconds. Standing on one leg and holding the other leg directly in front for 20-30 seconds is static
active stretching.
This exercise consists of 1 -2 stretches per muscle group for 30 seconds each. It is a warm-up exercise
also.
3. Static Passive Stretching
This also refers to stretching of muscles without moving the limbs. However, an external force is applied to
hold the stretch in position.
The external force can be some other part of your body like hands to hold the stretch, an assistance or an
equipment.
For example, bringing your leg up high and then holding it there with your hand. It is also a warm up
exercise and a form of isometric exercise.
. 4. Ballistic Stretching
It uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of
motion. This is a stretching or warming up, by bouncing into a stretched position, using the stretched
muscles as a spring which pulls you out of the stretched position.
The stretching can be performed rhythmically with a count. At each count, joint is stretched to the maximum
limit and then it is again flexed.
This type of stretching can lead to injury, if body is not warmed up. It should proceed from slow swinging
exercises in beginning followed by fast swinging exercises.
5. PNF Stretching
It refers to Proprioceptive Neuro Muscular Facilitation Technique. This is an advanced technique for
improving flexibility. PNF involves both stretching and contraction of specific muscle group. This is done
with the help of a partner.

The procedure is as follows

The muscle group to be stretched is positioned and stretched.
The athlete then contracts the stretched muscle group for 8-10 seconds while a partner applies force to
resist the movement.
An immovable object such as a wall or a heavy equipment can also be used for resistance. The contracted
muscle group is then relaxed and very little stretch is applied for 20-30 seconds. The muscle group is then
allowed 30 seconds to recover. This process is repeated 3-4 times.

Coordinative Abilities
The term 'coordinative ability' replaced the tern agility'. The term 'agility' was discarded as it was not clearly
defined and there was no unanimity in its meaning.
Coordinative ability mainly depends on the central nervous system. It is the ability to perform smooth .and
accurate movements involving different parts of the body.
It requires good integration between the senses and muscles as well as good neuromuscular coordination.
In other words, the ability to control the movements of different parts of our body, so that they work well
together is called coordinative ability. Coordinative abilities are essential in sports and games. Infact, the
accuracy of actions, rhythm, change of movement, balance, graceful action, etc. all are a product of well-
developed technical skills and coordinative abilities.
For example, hockey requires the coordination of hands, eyes and hockey stick as well as good
neuromuscular coordination to connect with the ball.

Types of Coordinative Abilities

Different types of coordinative abilities are
1. Differentiation Ability It is the ability to achieve a high level of fine tuning of individual movements and
body part movements. Highly skilful movements with hand, feet or head increase differentiation ability.
2. Orientation Ability It is the ability to determine and change the position and movements of the body in
different types of situations. For example, in gymnastics, the position and movement of head and eyes is
important for orientation.
3. Coupling Ability It is the ability to coordinate body parts movement (For example, movements of hands,
feet, trunk etc.) with one another. It is especially important in sports in which fast movements have to be
done.
For example, gymnastics, team games etc.
4. Reaction Ability It is the ability to react quickly and effectively to a signal. There are generally two types
of reaction ability, which are as follows
• Simple reaction ability is to react immediately to a well-known signal. Here the signal is known so the
reaction is prepared.
• Complex reaction ability is the ability to react immediately or quickly to unexpected signals.
For example, a batsman facing ball in cricket. Here the signal is unknown so the reaction is spontaneous.
5. Balance Ability It is the ability of a sportsperson to maintain equilibrium of the body both in static and
dynamic conditions.
In other words, it is the ability to maintain balance during the complete body movements and to regain
balance quickly after the balance disturbing movements. This ability is essential in most of the sports and
games.
6. Rhythm Ability It is the ability to do body movements according to a given rhythm like in gymnastics,
performing floor exercises with a definite rhythm. Examples of this type are found in gymnastics,
synchronized swimming, diving, skating, etc.
7. Adaptation Ability It is the ability to adjust or completely change the movement according to changing
situation. It depends on the speed and accuracy with which a situation is adapted. The perfection of this
ability is achieved through the mastery of the skills

8. Combination ability it is the ability to put partial movements together in to more complex
movement’s that is combination ability. Ex:- every team games,

Methods to Improve Coordinative Abilities

Following are training methods to improve coordinative abilities:
Ball or Balloon Toss
In this exercise catch and bump a balloon back and forth using hands, head, and other body parts. Since
the balloon floats slowly, one can change the angles to make the exercise a little unpredictable.
For a little more challenge, use a small ball (like a tennis or table tennis ball) which allows for faster speed.
During exercise ask the other partner to switch up the angles, speeds, and throwing patterns as they toss
the ball to other person. This hand-eye coordination drill helps rehearse the way athlete thinks and react
quickly to the variations.
If you're training alone, consider doing the ball toss from different orientations - while lying on your back, in
a squat, or lunge positions - to get the most out of the drill. Doing this adds mobility to your coordination
training, enhances your balance and reduces the risk of injury.
Jump Rope
This classic coordination exercise works to synchronies hand-foot-eye movements. Start off by hopping
from one foot to the other or slowly running in place. Gradually progress to crises-cross jumps, two-foot
hops, or even a faster speed, when athletes found their rhythm. Also, try to keep rope at a steady pace if an
athlete is working on his footwork to minimize pain and injury.
Essentially, jumping rope is not just an excellent drill that improves hand-eye coordination, it also works on
foot speed, teaching to maintain control and rhythm when athletes are fatigued.
Balance Exercises
An essential part of coordination training is balance. This ability to perform static movements helps athletes
to perform a wipe range of bodily activities, including walking, squatting, and pressing overhead. Begin by
standing on both feet, then slowly lift one leg as high as hip to create a 90-degree angle. You will begin to
feel shaky, but try to keep it there as long as possible. Remember, the longer you can maintain your
balance, the better you're improving your coordination.

Juggling and Dribbling

They may look simple, but juggling and dribbling are hand-eye coordination drills that helps to develop
control, rhythm, and timing.
When juggling, begin with just two balls and motioning slow circles. Once you've found your pace, you can
add in a third' ball which, when you're not fully focused, can make you lose your speed and rhythm.
Similarly, dribbling will train to concentrate on the ball, maintain the speed, and keep the right angles. There
are many options to try like dribbling with one hand, two hands back and forth, various speeds, further or
closer to the ground, and other tricks. While this requires a good amount of time and practice, this
coordination exercise helps to improve hand-eye movements.

Circuit Training
It is a method of training and conditioning that involves multiple station that make a complete
circuit training. It usually consists of 10-12training station according to the need and intensity
required for the training programmed. Recovery period between the station and between the
circuits is controlled.

It refers to the circular movement of various exercises

that should be done one after the other. It is a specific
method of training which is used to develop physical
fitness.
In the circuit training, all the exercises are performed in a circuit without any break. It develops strength,
endurance and flexibility.

In circuit training, there are a number of exercises that are undertaken. Each section of the circuit works on
different parts of the body individually.
If the time gap between each exercise is very short, then intensity is low. If time gap is more, then it means
high intensity of doing exercises. Some of the exercises are as follows Upper Body

• Squat-ups • Bent arm pullovers

• Bench press • Seated dips
• Back extensions • Bench lift
• Medicine ball chest pass
Lower Body
• Squat jumps • Burpees
• Compass jumps • Press-ups
• Astride jumps • Step-ups
• Shuttle runs • Bench squat
• Straddle jumps
Core and Trunk
• Sit-ups (lower abdominal)
• Stomach crunch (upper abdominal)
• Back extension chest raise
• Dorsal press
Total Body
• Treadmills • Squat thrusts • Skipping
• Jogging • Shuttle run
Circuit Training Diagram

1. Jumping jacks - 5 to 10 times

2. Pull-ups – 10 to 20 times
3. Sit-ups – 10 to 20 times
4. Skipping – 50 times
5. Push-ups – 10 to 20 times
6. Shuttle runs – 4x10 m.
7. Leg raise – 5 to 10 times
8. Bench lift – 20 times
9. Squats – 1 to 2 minutes
10. Step-ups- 50m

TYPES OF CIRCUIT TRAINING:-

1. TIMEED CIRCUIT TRAINING: - In this type of training the duration of rest and workout
remain fixed. For example each exercise is done for at least 30 seconds and after that a
rest period of 30 seconds is given to the trainee.
2. COMPETITION CIRCUIT TRAINING:- This type of training is approximately the same as
timed circuit training but in this training emphasis is on the number of repetition you make in
30 second. For example:- if you do normally 12 sit-ups in 30 seconds then from the
competition point of view, you will have to try to increase the number of sit- up in 30
seconds.
3. REPETITION CIRCUIT TRAINING:-
Repetition circuit training is appropriate for those sportspersons who have different levels of
physical fitness. In fact, sportspersons who are more physically fit are able to do more
number of repetitions of each of exercises and sportspersons who are less physically fit are
able to perform less number of repetitions of each exercise.
4. SPORTSA SPECIFIC OR RUNNING CIRCUIT TRAINING:-
Such type of training can be done in a track of 200m or 400m. In this training, exercises are
selected from any specific sports. Here, jogging, running, walking or slow running is done
instead of rest in between exercises.
Advantages
• Develops strength and endurance.
• It is an appropriate form of training for most sports.
• It can be adjusted to suit age, fitness and health of an athlete.
• Exercises are simple enough to make each athlete feel a sense of achievement in completing them.
• A wide range of exercises to select, which will maintain the athlete's enthusiasm.
Disadvantages
• Many exercises require specialized equipments.
• Ample space is required to set-up the circuit exercises and equipments.
• It can only be conducted where appropriate facilities/equipments are available.
• Use of additional equipment requires appropriate health and safety monitoring.
• It may not be the optimal mode of training for developing muscle mass quickly.
Importance of Circuit Training
• Enhances Cardiovascular Fitness Circuit training increases cardiovascular efficiency which keeps the
heart healthy and cardiovascular system running properly.
• Increases Rate of Metabolism Circuit training increases the rate of metabolism as a person does more
hard work, physical lab our and spends more energy.
• Enhances Muscle Endurance Circuit training increases the amount of oxygen that a person intakes. This
helps in the endurance of the muscles. So, muscles can work for longer duration without fatigue.
• Helps in Strength Training By increasing endurance, a person can work longer which increases strength.
There is no feeling of boredom as the person can personalize by altering the exercise stations and the
variations are limitless.
• Get Maximum Results in Minimum Time Circuit training is the perfect workout for the time- crunched
fitness freak, person. It gives maximum results in minimum time.
• Reduces Injury Risk This can be great way to manage existing injuries and prevent new ones. It is
because a person doing a lot of very different movements in a circuit, can easily swap a specific movement
out that might aggravate injury and replace it with a safer or more comfortable movement for himself.
Circuit training is intensive and it does demand good form to prevent getting injured in the high-intensity
efforts. However, circuit training is a good way to prevent overuse or repetitive cause injuries.
MAIN CHARACTERISTICS OF A CIRCUIT
1. Exercises in a circuit are simple to lean and execute.
2. Exercises usually performed with medium resistance or medium weight.
3. Aim of circuit training is to develop endurance and strength.
4. It takes in to account exercises of the whole body.

HOW TO INCREASE THE LOAD IN CIRCUIT TRAINING

1. Number of repetitions can be increased per exercises.
2. Frequency can be increased.
3. Additional load can be increased.
4. Number of rounds can be increased.

MAIN CHARACTERISTICS OF CIRCUIT TRAINING METHOD

1. Exercises are simple to learn and simple to execute.

2. Exercises are performed with medium resistance or medium weight.
3. Number of repetition is more.
4. Its aim is be to develop endurance and strength.
5. It involves exercises of whole body part.
6. It is given to sportspersons in the preparatory period for developing basic
endurance and strength.