Training Principles

S.P.O.R.V
1. 1. Specificity
  1. Work on a specific task/ skill
    1. Practical Example: Shooting in Netball
  2. Can also be to improve a certain component of fitness
    1. E.G - Flexibility or Speed etc.
2. 2. Progression
  1. Improving the level of performance as the activity gradually gets harder
    1. Practical Example: In weight training, lifting 10 kg extra each week
3. 3. Overload
  1. Working harder for longer - pushing yourself through periods of high intensity training
    1. F.I.T.T
      1. Frequency
        How often are you going to train
        E.G - Once a week
      2. Intensity
        How hard are you going to train?
        E.G - Low, medium or high intensity
      3. Time
        How long are you giving yourself to complete this?
        1 month, 6 months, a year etc.
      4. Type
        What type of training are you going to do?
        Aerobic Training
        In aerobic exercise, which is steady and not too fast, the heart is able to supply enough oxygen to the muscles.
        Mainly improves cardiovascular fitness
        Anaerobic Training
        Anaerobic exercise is performed in short, fast bursts where the heart cannot supply enough oxygen to the muscles.
        Improves ability of the muscles to work without enough oxygen when lactic acid is produced
        Specific training methods
        Circuit training
        A selection of different activities set out in a special order with rest stations incorporated as well. Each activity takes place at a 'station'.
        It can be designed to improve speed, agility, coordination, balance and muscular endurance.
        Continuous training
        It involves working for a sustained period of time without rest.
        It improves cardiovascular fitness.
        Fartlek training
        It involves varying your speed and the type of terrain over which you run, walk or cycle
        It improves aerobic and anaerobic fitness.
        Weight training
        It uses weights to provide resistance to the muscles.
        It improves muscular strength, muscular endurance, and power
        Interval training
        It involves alternating between periods of hard exercise and rest.
        It improves speed and muscular endurance.
4. 4. Reversibility
  1. 5. Variance
    1. Don't do the same activity each week. It will become monotonous and repetitive
      1. Try different ways of working on the same area
  2. If you miss a week, you're progression and level of performance will decrease
Goal Setting
1. SMART(ER)
  1. S = Specific - What are you planning to achieve?
    1. M = Measurable - How are you going to track progress
      1. A = Agreed - Who has agreed to this ( you and your coach)
        R = Realistic - Can you actually do it?
        T = Time - How long are you giving yourself to do it?
        E = Exciting - How are you going to keep yourself interested?
        R = Reliable - Are your methods of achieving your goal actually going to
2. 3 types of goals
  1. 2. Performance Goals
    1. Short term goal
      1. Helps you to achieve your outcome goal
        E.G - perfecting your lay-up shot in Basketball
  2. 3. Outcome Goals
    1. long term
      1. End result
        E.G - Winning the Basketball match
  3. 1. Process goals
    1. small steps
      1. Helps you to achieve your performance goal
        E.G - Go to training sessions 3 times a week to work on the lay-up

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