Suggest what training/practice methods might be used to improve performance. Outline a six week training/practice programme that will be used to improve performance:
In my six week training I am going to improve the weakness of the performer’s fitness running between the wickets and also the other aspects of running between the wickets.
Training Programme
Circuit training: Circuit training allows a variety of exercises to be performed in different areas. An advantage of circuit training is that it is very adaptable; another advantage is that a variety of the exercises can be used for a group or individual training. In circuit training there are many things to be considered like the types of stations and the principles of training which will go on to explain in detail. The type of training you are intending to carry out will vary but there are some general principles which apply to many standard training sessions and you should apply these and adapt them to your ability, if and when necessary, in your training session.
There are specific terms and principles that apply to all the types of training that you need to take in consideration. It is important to make yourself familiar with these principles if you are to get the maximum effect from the programme you plan to undertake. It is also very important that you train safely. You will be attempting to bring about physical changes through your training so you must be clear about the effects it will have on your body. You must be sure that you are not overdoing it or putting yourself at risk of any accident or injury.
Specificity
Any type of training must be specific, and suitable to the physical activity or sport you are training for. For example there is little point in trying to increase your Endurance levels if you want to increase your sprinting speed. For example the performer when running between the wickets will use altitude training to improve their endurance when they are only going to run for a short period of time whilst running a really quick single between the wickets.
You may choose to carry out not only one form of training but to concentrate upon one particular aspect of fitness (such as flexibility or Strength) and this will be in the specific aim of your particular programme.
Specific exercises will produce specific results but you must bear in mind two factors;
- Individuals will respond differently to the same methods.
- Each activity will have different, and specific, demands on your body.
Overload
This is the principle of making the body work harder in order to improve it. You will have a ‘capacity’ to train which will be the normal level you work at. In order to improve you must extend that capacity by increasing your Workload. This can be achieved in the following ways;
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Frequency – The frequency of training needs to be increased. To start with you may only train twice a week with a recovery period in between, but this could be increased to every other day and then up to five days a week
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Intensity – The intensity of work you do must be increased. You can do this by simply working harder at the training method you are using. You may want to increase your heart rate to a higher level if you are trying to improve your endurance or you might want to add more weights to your weight training programme if you are trying to improve your Strength. Each of the different methods has particular ways in which the intensity of exercise can be increased.
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Time – the duration spent on your training method must be increased. This can be the length of each of your sessions overall or you can increase the amount of time you spend on one particular aspect of your training.
This is one of the main principles that the performer will be concentrating on:
I- Intensity
T- Time
T-Training activity
Progression
The training you are doing, and particularly the amount of overload you are including, must be increased gradually but stage by stage at increasing levels. As this can make your body to adjust to the amount of it is being asked to do must then increase it so your body carries adjusting to the new workload.
If you stay at the same levels the enhancement you are looking for will not continue, however you must be very careful not to do too much too soon. If you do, it may lead to injury or muscle damage which will the set your training programme back. A sporting example is a professional weightlifter lifting too much weight in one session.
Reversibility
Just as progression can lead to an improvement through your training, if you either stop or decrease the training you can go into reverse and lose all effects you have worked so hard to achieve. Sometimes you cannot avoid stopping if you have an injury, in this case you would be very unwise to continue.
An example of the effects of stopping training can be seen with anyone who has had a broken bone. The treatment is to immobilize the limb with a plaster so that it cannot move and the bone heals itself.
Warm-up
This is absolutely essential in any training sessions because:
- It prepares the body for the activity to come. It actually increases the blood flow through the muscles and improves their ability to contract quickly. The nervous system is also stimulated which makes you more alert and aware.
- It reduces the possibility of injury, most notably muscle injury. The increased blood flow increases the temperature in the muscle and this makes it more responsive and able to contract and relax. Muscle fibres and tendons are more likely to be damaged if you fail to warm up properly.
If possible, make the warm-up specific to the type of activity you are training for and aim to warm up the appropriate major muscle groups.
These are the types of things you should include in your warm-up:
- A continuous movement activity – something that is going to continue long enough to increase the heart rate and body temperature so the blood flow to the muscles will be increased (these are often referred to as pulse raisers). You must be careful not to overdo this stage, many training sessions are ruined by doing too much now and not having any energy left for the actual training sessions!
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Light exercise – these should specifically work the major muscles to be used. Again, this phase must be all that is required. If you go on too long with the same exercise it may lead to Muscular fatigue.
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Flexibility exercises – These should really concentrate on all areas of the body and all major joints should be gently stretched to prepare them for a full range of mobility. These should be held for at least 7-15 seconds.
Uses of weights
Weight training can be used
- To improve your General fitness
- To improve muscle tone and shape
- To increase muscle strength
The ways in which you use the available equipment will vary the effects it will have. You do not automatically acquire bulging muscles through weight training as increasing strength is just one of the effects. To actually increase muscle strength you have to follow a programme designed to increase the size of the muscles and therefore increase their strength. This uses the principles of overload, aimed at stressing the muscles, gradually making them bigger.
To improve muscle tone you can use:
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Repetitions – this is the number of times you can actually move the weight up or down once, equals on repetition.
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Sets – this is the number of times you do a particular weight activity. So each time you complete your repetitions of the chest press you have completed one set.
Performer’s profile
The performer himself does sport at least 2-3 a day a week which can help him with his health but the performer himself can say he needs to improve on his fitness as he reached a level of 8.8 in the Multi-Stage fitness test but there is still a lot of room for improvement for the performer. The performer does not have any medical problems or any injuries which could affect his performance in my training programme. The performer is of 16 years of age and weighs about 65 kg. His resting pulse rate is 75 which is very poor but therefore the performer has already room for Improvement. The time of season is very important, for the performer as it is the off season or closed season in which the performer is performing my training programme.
The performer would like to improve on the following aspects of fitness with regards to Cricket.
Muscular endurance – the amount of dynamic strength in a muscle, its ability to keep working for long periods of time. A sporting example is endurance runners and a batsman in Cricket who has been batting for an extensive period of time.
Strength – there are 3 types of strengths, the main one which the performer would like to focus on is dynamic strength this is the strength where a performer needs to supports his or her own body weight like Cricket players batting in a competitive game.
Agility – this is a combination of flexibility and speed, which helps changing direction. A sporting example is in Cricket where running between the wickets for a quick single run.
Co-ordination – This is the ability to properly control your body when performing a physical action. E.g. when playing attacking shots in Cricket.
Stations
Week 1
Week 2
Teacher’s Mark
GCW503 Devised April 2003 APT1970/1971/1071