Principles of Sports Training

For the formulation, implementation and development of players — and as guidelines for coaches — certain principles of sports training are followed. Each is a tested rule; ignoring any one of them either limits improvement or causes injury and over-training.

a) Principle of Continuity

Training should be a continuous, regular process with no long breaks. If there are long intervals between sessions, the athlete's fitness decreases and the body adapts back to a reduced load. The coach therefore keeps training regular throughout the year.

b) Principle of Progression (Load) and Overloading

To improve, the body must be given a load greater than the average it is used to — this is overload. The training load should be raised to improve performance, but carefully: if too much load is given constantly, performance can actually decline.

c) Principle of Specificity of Training

General and specific training are both important. General training should be given first to develop all components of fitness; later, the proportion of specific training is increased gradually. For example, the speed improved through running also benefits football; all athletes need general fitness, but throwers need more strength training.

d) Principle of Uniformity (and individual approach)

At first training is uniform for all players, but with time it should take on an individualistic approach. A coach keeps in mind each athlete's (i) sex, (ii) age, (iii) psychological difference and (iv) training level.

e) Principle of Periodization

Periodization prepares the sportsperson to give their best in a particular competition. It has three phases:

• Macro-cycle — three months to one year; the last macro-cycle aims at recovery and relaxation.
• Meso-cycle — three to six weeks; here too the last cycle aims at recovery.
• Micro-cycle — three to ten days; the last training session aims at recovery and relaxation.

f) Principle of Warming-up and Limbering Down

Warming up is a must before any session (it prevents muscle soreness and injury), and gradual cooling down / limbering is essential after it for returning the body to normal. (Taught fully in Section 10.3.)

g) Principle of Active Participation

The player should follow the law of readiness, which matters greatly for good results. Both the player and the teacher must participate actively; a disinterested athlete improves little.

h) Principle of Variety

Training is a long-term process, and repeated load and recovery can become boring for athlete and coach alike. A successful coach plans variety — changing the nature of the exercise, the time of day, the training group or the environment — to maintain interest and motivation. …