TYPES OF CYCLES

1 Micro cycle (Weekly training program)

- Shortest training cycle which last for 1 week.
- Training load on every weekly session can vary
according to the necessity and requirement of an athlete.
- Aims towards the technical advancement of athlete.
- After every micro cycle coach and athlete can reflect
on performance of athlete and achievement of goals.

2 Meso cycle
- 3-6 weeks long or it consist of 3-6 micro cycles.
- Main aim is not only preparing an athlete for technical
part of the game but also for tactical aspects of game.
- The objectives of each meso cycle are linked with the
next meso cycle.

3 Macro cycle (Combination of meso and micro cycle)

- Can be 6-12 months long.
- Has broader objectives such as wining competitions and
focuses on every aspect of training.
- Training schedule is flexible and changes according to
the needs of coaches and athlete.
FOUR MYTHS &
MISCONCEPTIONS

Myth: Eating carrots Myth: Sugar makes kids

improves night vision hyperactive

Reality: While carrots are Reality: Scientific studies

good for eye health due to haven’t found a link between
vitamin A, they won’t give sugar and hyperactivity in
you superhuman night vision. children. The excitement is
This myth was popularized usually due to the
during WWII as propaganda. environment (like parties).

Myth: Bulls get angry when Myth: If you go out with wet
they see red hair, you’ll catch a cold

Reality: Bulls are colorblind Reality: Colds are caused by

to red. They react to the viruses, not temperature or
movement of the matador’s wet hair. But being cold
cape, not its color. might weaken your immune
system slightly.
INTRODUCING MY FAMILY!

Mr. Lokindra Kumar

(Father)
Weight-80kg
Height-181cm
BMI-24.41

Mrs. Alka
(Mother)
Weight-73kg
Height-174cm
BMI-24.1

Me!
 1.3

Bio-motor Abilities &

their Developing methods

Bio-motor abilities are defined as the ability to execute variety of

activities. The movement of body is affected by these abilities therefore
these are also known as “Bio-motor Skills”.

1.3.1 Strength, its types and developing methods

1.3.2 Speed, its types and developing methods
1.3.3 Endurance, its types and developing methods
1.3.4 Flexibility, its types and developing methods
1.3.5 Coordinative Abilities, its types and developing methods
 1.3.1
Strength, its types and developing methods

Strength is the force applied by a muscle to perform a task.

1- Maximum Strength:

Maximum strength is the maximum force a muscle can exert in a single

maximal voluntary contraction.

Eg.- Pushing furniture at home, Weightlifting

2- Explosive Strength:

Ability to perform an action with maximum strength as well as in

minimum time.

Eg.- Throwing events of athletics,

Start in swimming

3- Strength Endurance:

Ability to perform an action with efficient strength as well as for longer

duration under the fatigue.

Eg.- Rowing, Tug of war

 Developing Methods of Strength

1- Isometric Exercises (Same length)

Under these exercises muscle length is same, and work done cannot be
observed. Useful for maintaining strength in case of injury.

For example, Archery, weightlifting and gymnastic

2- Isotonic Exercises (Same tension)

The lengthening and shorting of muscles can be seen in these kinds of
exercises and the tension throughout the movement will be same.

For Example: jump, run, Football,

Badminton, Table tennis etc.

3- Isokinetic Exercises (Same motion)

Done by specially design machine and are combination of isotonic and
Iso-metric exercises. The motion of movement in these exercises will be
same throughout the movement.

For Example: water sports, skating, climbing, running etc

 1.3.4
Flexibility, its types and developing methods

Ability to perform movement with greater range of motion or large

amplitude.

Types of Flexibility:
1- Passive Flexibility: Ability to perform movement with greater
range with external help.
2- Active Flexibility: Ability to perform movement with greater
range without external help.

Active flexibility is divided into two types:

a) Static Flexibility: Ability to perform movements from a
stationary position i.e., standing, sitting, and lying.

b) Dynamic Flexibility: Ability to perform movements when the

body is in motion e.g., running, jumping, kicking etc.
 Developing Methods of Flexibility

1- Ballistic Method:
Movement is done with a swing in a rhythmic manner to its
maximum range.

2- Slow Stretching Method:

The muscle is stretched slowly to its maximum limit and then
slowly brought back to its original position

3- Slow Stretching and Holding Method:

The muscle is stretched slowly to its maximum limit and is held
there for about 6 to 10 seconds, then slowly brought back to
normal position.

4- PNF Method (Proprioceptive Neuromuscular Facilitation):

The muscle is first contracted maximally for 6-8 seconds using
isometric method.
Then it is gradually stretched to
its maximum limit and held for
about 8 to 10 seconds.
 1.3.3
Endurance, its types and developing methods

Ability of an individual to remain active for a long period of time and

resist, withstand and recover from fatigue.

Types of Endurance:

i) On the basis of nature of the activity

1- Basic Endurance: Ability of the organism to resist against

fatigue in the case where the load is of medium intensity.
Eg. cycling,
brisk walking etc.

2- General Endurance: Ability to perform sporting activities for a

prolonged period and where large muscle group are involved.
Eg. marathon
3- Specific Endurance: It helps an athlete to learn specific skills of
the sports by repeating the motor movements of the sport.

ii) On the basis of duration of activity

1- Endurance of short duration: The duration is between 45
seconds to 2 minutes with extremely high intensity. Eg, 400m race.

2- Endurance of medium duration: The duration is between 2-6

minutes with low intensity than short duration activities. Eg, 800m
and 1500m race.

3- Endurance of long duration: The duration is more than 8

minutes with very low intensity. Eg, 5000m, 10000m, marathon.

4- Endurance of speed: The intensity is maximum, and the athlete

require maximum strength and speed. Eg, 100m, 200m race.
 Developing Methods of Endurance

i) Methods Based on Continuous Principle:

In these training methods, the athlete exercises continuously
without taking breaks, using medium to moderately high intensity
for a long time. There are three main types:

1- Slow Constant Method: The person exercises at a slow, steady

pace that makes the heart rate go up to 140–160 beats per minute.
The workout should last at least 30 minutes.

2- Fast Constant Method: Here, the person exercises at a faster,

steady pace, raising the heart rate to 160–180 beats per minute.
The session should last at least 20 minutes.

3- Varied Pace Method: The person first exercises at a fast,

steady pace for 15 minutes, then switches to a slower pace for
another 45 minutes. The heart rate during this time stays between
140–180 beats per minute.
ii) Methods based on Interval Principle:

1. Circuit Training: It is a workout that combines exercises for

strength, endurance, and heart health. You move quickly from one
exercise to another with little rest.

2. Weight Training: Also called strength training, includes exercises

to build muscle strength and endurance. Usually involves lifting
weights, bodyweight exercises, static holds (isometrics)
 1.3.5
Coordinative Abilities & its types

Coordinative abilities are the combination of movements of different

body parts.

Types of Coordinative Abilities:

1. Combinatory ability: Combination of complex movements of

different body parts.

2. Orientation ability: It shows the capabilities of an athlete to

change the direction or movement according to its surroundings.

3. Differentiation Ability: Performing a skill effectively and reduce

the wastage of movement.

4. Adaptation Ability: Changing the movement according to the

changes in the situation which may be anticipated or not.

5. Rhythm ability: Performing any movement by its rhythm.

6. Reaction Ability: Quick response to any stimulus is known as

reaction ability.
 1.3.2
Speed, its types and developing methods

Ability of an individual to perform a task in minimum time

Types of Speed:

1- Reaction Time: It is the time interval between a signal and the

reaction of body on it.
Eg, Start in short distance races,
Punching and defencing in boxing

2- Movement Speed: Ability of doing a single movement in

minimum time.
Eg, finish of 100mts,
turns in swimming etc.
3- Sprinting Speed: Ability of maintaining accelerated speed for a
short period of time.
Eg, 50 mts freestyle event in swimming,
Catch a bus after chase

4- Speed Endurance: Ability of maintaining sprinting speed at or

near your maximal speed.
Eg, Football match, 400 mts freestyle event in swimming etc.

5- Acceleration Speed: Its take time to reach at maximum level of

speed in any activity.
Eg, Run for having the ball in football,
Running between the wickets
in cricket etc.
 Developing Methods of Speed

1- Acceleration Run
It is used to develop speed indirectly by
improving explosive strength, technique,
flexibility, and movement frequency.

2-Pace Run
In this method one athlete trying to
match the pace of another athlete by
chasing him. It is an effective means for
improving speed endurance.

3- Over-speed Training
In this method an individual has to run
with more than normal speed. These
workouts train the neuro-muscular
system to work at a greater rate than
is normally possible.
1.2

Path of Adaptation
in Training

1.2.1 Concept of Load, Recovery and Adaptation

The most important rule in training is the balance between effort,
rest, and improvement. Every time an athlete trains, their body
and mind go through changes. To perform well, athletes need
enough rest to match the effort they put in. The training effort
depends on how hard the exercise is, how long it lasts, how often it
happens, and how close the training sessions are to each other.

The load can be divided into two parts:

1. External Load: It refers to volume of load, intensity of load,
frequency of load etc.
2. Internal Load: The psychological and
physiological effects happen after increase in
the load such as fatigue, sweating, lack of
concentration or lack of coordination.
Recovery
The purpose of load is to disturb the homeostasis of an
athlete, whereas the purpose of recovery is to bring back to
the state of homeostasis in an athlete.
There must be a balance between load and recovery otherwise
it will affect the performance of the athlete.

Adaptation

Adaptation is the process by which an athlete is transformed

structurally and physiologically before the physical demands
are put on the athlete’s body.
It depends on several factors such as capabilities of an
athlete, the quantity of the work etc.
 1.2.2 Overload and its symptoms
Overload is a condition where an athlete is exposed to the load
over a period and is higher than the athlete’s capacity.
Higher load affects the nervous system of an athlete which
results in lack of adaptation which in turns results in
decreased performance of an athlete.

Overloading is of two types:

1. Dominance of excitation process: It occur when there is no

preparation, and the training load is increased unexpectedly.

2. Dominance of relaxation: It occurs when the training overload is

administered continuously for a longer period.
 SYMPTOMS OF OVERLOAD

1. Decline in Performance
2. Lack of Concentration
3. Loss of Coordination
4. Decline in the Quality of
Movement
5. Excess Fatigue
6. Over Sweating
7. Change in Skin Colour
8. Loss of motivation
9. Lack of Energy
10. Increase in Negative Thoughts, Tension, Stress, Anger,
Confusion etc.
11. Delays in Recovery from Training Session
12. Reduced Readiness for Action
 1.2.3 Conditions affecting Adaptation

1. Training load administered on an athlete should be matching

with the athlete’s individual capabilities.

2. The training sessions are in such a manner that there is a

balance between training load and training intensity.

3. Load should be increased gradually.

4. Trainer should always maintain a balance between load and

recovery phases to achieve maximum adaptation.

5. Adaptation is not a permanent phenomenon. So, to have

adaptation for prolonged period, trainer or coaches should avoid
long breaks between training.
1.1

Introduction
of Sports
Training

1.1.1 Meaning and Definition of Sports Training

Sports training is a systematic process which is used to
increase the psycho-physical performance of an athlete to
achieve the highest performance in sports.
It not only focuses on the physical exercises, but also
psychological aspects such as anxiety, aggression, motivation
etc. come into play.

1.1.2 Aim and Objectives of Sports Training

The desired aim of sports training

is to enhance the optimum/
maximum performance and skill
level of an athlete.
 Objectives

1. General Physical Development: It is the basic level of fitness to

perform daily physical activity.

2. Sports Specific Physical Development: The athlete must be

trained according to the sports he is playing, and training plan
must focus on the specific muscle groups.

3. Psychological Development: It gives the discipline to an athlete

through which he gets the willpower to perform at the highest
level which results in higher level of confidence.

4. Team Cohesion: Team cohesion gives the sense of belongingness

to every athlete, which results in better team performance.

5. Improved Efficiency: When we do something daily it tends to

improve our efficiency and we can obtain proficiency in that.
 1.1.3 Principles of Sports Training

1. Principle of Active Participation:

To learn anything in life you need to give your 100% than only
you will learn .
The active participation in the training session is the
responsibility of both the trainer and athlete.

2. Principle of Individual Difference:

Every individual is different with respect to size, shape, age,
fitness level, health status, and gender.
Every aspect of the training schedule should be according to
the psychological and physiological requirements of an athlete
to achieve the maximum results.

3. Principle of Reversibility:
Nothing is permanent in life.
This principle focuses on the regularity of the training and if
we do not exercise regularly than we will not have the positive
results.
4. Principle of Load Progression:
Training load should increase day by day and load should be
higher than the normal load yet not too high so that the
muscles can adapt slowly without getting extra pressure and
the performance can also be improved vice versa.

5. Principle of Variety:
Everyday doing the same thing can be monotonous and can
lead to boredom.
So, in sports training the coach should find other activities
which can indulge athletes and at the same time, which helps
them to enhance their performance and skill.

6. Principle of Cyclicity:
Learning is a process, and it should be done by giving
importance to each step of the process.
Similarly, sports training is a scientific process, so trainer
should divide the session in different cycles and each cycle has
different objectives.
7. Principle of Overload:
To enhance the performance, one should increase the load for
the purpose of enhancing the adaptation process.
There should be balance between the increased load and the
individual capabilities, otherwise the athlete will not be able
to adapt and can sustain injury also.

8. Principle of Rest and Recovery:

Every athlete should get time to recover after every training
phase as excessive use of psycho-physical domain can lead to
injury.
Athletes should get time to rejuvenate and focus on the
recovery process, so they can come back and train harder and
give better performance.