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Describe the features of strength training	The main goals of strength training are to increase the maximum force that a particular muscle group can generate. There are three main types of strength training: - Maximum or absolute: max weight that can be lifted in one rep. - Elastic strength (Power): exerting force in a short time - explosive. - Endurance strength: capacity to exert a force repeatedly.
Describe resistance training as a form of strength training	This is a form of strength training where each muscular effort is opposed by a specific resistance. Movements are characterised by muscle shortening and lengthening against a resistance (isotonic measures). The two main types are elastic resistance; using bands improves strength because resistance that is generated by tension increases as the band is stretched - exposure to a progressively increasing stimulus ensures that the muscle is strengthened through the full range and hydraulic resistance training; is designed to generate resistance both through cylinder adjustments and in response to speed of movement. The faster the movement is executed, the greater the resistance is.
Describe weight training as a form of strength training	Weights training involves set repetitions and specific units of weight to create specific resistance; ultimately strengthening the muscles. This includes free weights, or weight training machines. Weight training stresses the muscle fibres through two ways: Concentric: occurring when a muscle shortens causing a joint movement. or Eccentric: Occurs when the muscle lengthens while under tension often happens with the assistance of gravity. There are two main forms of weight training: Plates: Weight discs or plates are anchored to barbells comprise free weights. The weight of the barbell can be set and the exact load required, ensuring that overloading principles are implemented. Dumbbells: Is a weight consisting of two discs attached to a short bar and made for lifting with one hand. They provide versatility in weight training programs.
Describe isometric training as a form of strength training	Isometric training is when the resistance is fixed and remains so regardless of the amount of effort. e.g. pushing against a wall. Isometric means that muscles develop tension but do not change in length.
Describe aerobic training	Aerobic training engages and develops the aerobic system of energy supply. Training is sustained, of moderate intensity and addresses the overload principle.
Describe continuous/uniform training as a form of aerobic training	This training provides foundation for most other methods of training. It is sustained, enduring and usually from low-moderate intensity. It improves cardiorespiratory and muscular endurance as well as aerobic capacity.
Describe fartlek training as a form of aerobic training	"Speed play" pace and terrain vary - there are many different types. An all purpose program for fartlek training is general running interspersed with periods of high pace running over varying terrain, followed by a recovery period.
Describe long interval training as a form of aerobic training	Long interval uses repetitions of high speed intensity work followed by periods of recovery work phases usually ranging from 2-5 minutes and 30 second recovery breaks.
Describe anaerobic training	Anaerobic training is training for improvement in speed and power, and relates specifically to the anaerobic energy system. e.g. to jump high, hit harder, throw further.
Describe developing power through resistance/weight training as a form of anaerobic training	The anaerobic system is the dominant pathway for energy supply during explosive activities such as weight lifting. Resistance training builds power through recruiting and enlarging muscle fibers. Power is increase by decreasing the length of time a movement is performed while keeping the force and distance constant.
Describe plyometric training as a form of anaerobic training	Plyometrics refer to a special range of exercises in which a muscle is lengthened using an eccentric contraction and this is rapidly followed by a shortening or concentric contraction. Plyometrics develops power because it shows if a muscle is stretched before it shortens it will contract more forcefully.
Describe short interval training as a form of anaerobic training	Short intervals are brief and recovery is longer to enable restoration of ATP stores. This method involves alternating short bursts of high intensity activities with recovery. Work intervals should mimic patterns and direction in a game. It aims to raise the anaerobic threshold.
Describe skill training	Skills are the building blocks for better movement execution. Many skills are difficult for young players and need to be broken down.
Describe drills practice as a form of skill training	Players learn physical skills through repetition of movements in what are known as drills. Player focus on executing a skill as correctly as possible during a drill. They need to be altered (through change in group structure or complexity) to avoid boredom for the players.
Describe modified and small sided games as a form of skill training	Small sided games are usually fun games organised on smaller modified areas of play, but requiring the same skills. These games can focus on specific skills and provide opportunity for players to apply newly learnt skills. e.g. half court in netball
Describe games for specific outcomes as a form of skill training	Small games are often organised to achieve a specific outcome. Small games allow concentrated practice and decision-making within structures that closely resemble the game situation. These games can target outcomes such as: improved decision-making skills, development of tactical awareness.
Describe flexibility training	Flexibility is the range trough which joints and body parts are able to move. Training is important for reasons such as: injury prevention, injury rehabilitation, improved skill execution and minimising post-exercise soreness.
Describe static training as a form of flexibility training	Static stretching is a technique in which the stretch is held for a period of 10-30 seconds. It is used because it is safe and doesn't require equipment.
Describe dynamic training as a form of flexibility training	This involves making slow, controlled movements through the full range of motion. Specific parts of the body such as the arms are moved.
Describe ballistic training as a form of flexibility training	Ballistic training is used in preparation for athletic events in which explosive movements are required. This type of stretching involved forcing body parts beyond normal range of motion. It should only be used by elite athletes with care.
Identify initial planning considerations	Training programs need to be thoroughly planned if the potential of players and the performance of teams are to be optimised. This is done through considering performance and fitness needs, schedule of event/competition and climate and season when planning.
Describe performance and fitness needs considerations	Effective programs are developed based on data from previous seasons and current performances. Some considerations for the individuals are: physical fitness, attributes, skills, social and psychological. For the team they are: establishment of team goals, tactics and strategies, leadership and support roles.
Schedule of events/competition considerations	Planning must address the competition period to ensure all players are fit and game strategies are in place. In game competitions, where players compete weekly but over a long period of time, players need to peak regularly and be prepared for training one or two days after. In long terms players need elevated preparedness for finals.
When considering climate and season during planning	Initial planning needs to consider seasonal variations together with climatic influences. It is important athletes are fully prepared for both training and competition. e.g. positive/reflective clothing, sunscreen and fluids in hot weather.

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