Training Programmes to Enhance Skill

Through practising the skills specific to the activity that a link between the muscle and the stimulus can be created as well as developing a more efficient sequence of muscular contractions. All of which will enhance performance and success when performing in a competitive situation. Some training programmes to enhance skills are as follows:

Circuit Training

Circuit training consists of a series of exercises arranged in order and designed to develop general body fitness or specific sport related fitness and skill. Fixed load circuits and individual load circuits are the two methods used in circuit training. In fixed load circuits each player begins on circuit A and tries to complete a number of laps within a time limit. When this is achieved in successive training sessions, the player attempts circuit B, and so on.

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On the other hand in individual load circuits, each individual is tested on each exercise for the maximum of number of repetitions completed in one minute. These repetition numbers are then halved to indicate the number that must be completed in each lap. Each player performs three laps each session, trying to improve his or her time for the three laps.

Stage Training

It is similar to circuit training. However, instead of immediately moving on to the next exercise, three sets of each exercise are repeated at one work-station (with short rest intervals) before moving on to the next.

Strength Developing Programmes

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The strength gains and muscle hypertrophy associated with strength training may only start to become evident after about eight weeks of training, and are largely due to the increase in size and volume of the myofibrils.

1. Free Weight Exercise:

Free weight is the bars and bells that are traditionally associated with weight training.

2. Fixed Weight Exercise:

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Fixed weights refer to resistance machines. Each machine will be designed to work a particular muscle group and will allow movement in the necessary planes. Resistance offered in several ways, e.g., hydraulics, weights and pulleys, incline/ decline of the apparatus elastic bands, etc.

Machines are frequently called by the name of the exercise that they offer.

3. Exercise on Sets and Repetitions:

One complete range of movement of an exercise, from beginning to the end and back to the beginning again is a repetition. A collection of repetitions makes one set.

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4. Resistance Exercise:

Resistance is the load (weight) against which you work/lift. It includes pushing, pulling and taking ups and downs.

Weight Training Programmes

Under the weight training programmes trainee performs a series of resistance exercises designed to develop the fitness component they require in specific sport-related muscles.

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It should not be confused with weight lifting. It is a predominantly anaerobic activity although by varying the intensity and duration of the training sessions it can be manipulated to provide numerous benefits, e.g., muscular strength, endurance, speed, power, body shaping, fat loss, weight gain or weight loss, muscle tone and improved posture.

When training with weights it is common to target specific muscles or muscle groups body parts. Exercise become known as “Isolation” exercises (work one specific muscle, e.g., the leg extension works the quadriceps) or compound exercises (work muscle groups, e.g., the squat works all of the main muscles of the trunk and the lower body).

Isotonic Weight Programme

If a muscle contracts and changes its length to produce force, the contraction is isotonic. These types of contractions are normally what the athlete considers to be ‘weight training’, and can improve strength, endurance and cardiovascular fitness.

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This type of training can be carried out with free weights, or using multigame equipment, and can be tailored to improve muscular strength or endurance. Training with weights using specialist equipment, e.g., attached to pulleys may mimic specialist movements involved in sports such as swimming, so that muscle groups may be strengthened by training out of the pool, in order to improve performance in it.

Isometric Weight Programme

During isometric training, hold a maximum contraction for five seconds, recover brief and repeat five times. Isometric training is valuable only in sports like judo or gymnastics where you might need to hold a position for several seconds. Since in isometric training strength gains are specific to the joint angle, coaches must select angles that are specific to the sport being trained for.

Isokinetic Weight Programme

Isokinetic training requires expensive equipment, such as Nautilus, Hydragym or Cybex. These machines permit a person to work at a constant speed against a resistance or weight that changes as the muscular force changes throughout the movement range. This way, these accommodating resistance devices ensure that muscles are worked evenly at all stages of the movement. These machines also permit the duplication of certain sports movements, such as throwing and kicking. Strength gain is faster with isokinetic training than either isometric or isotonic training.

Flexibility Enhancing Programmes

These programmes include maintaining and improving flexibility as an essential part of physical fitness.

1. Active Streching Programme: The limbs and the body are moved vigorously, stretching the appropriate muscles.

An extensive warm up is a pre-requisite of this form of stretching.

2. Passive Streching Programme: With the help of a partner or coach an external force is applied to a limb or joint and held for a number of seconds. Care must be taken so as not to injure the athlete.

3. Static Stretching Programme: A muscle is held in a stretched position for a short time.

As flexibility increases the time can be extended but should be at least 10 seconds. After a short rest the stretch can be repeated.

4. Proprioceptor Neuromuscular Facilitation (PNF) Programme: This is method of tricking the receptor organs in the muscles and joints allowing the limbs to increase their range of movement. The muscle being worked on is strongly contracted against a strong resistance. When the resistance is removed the muscle is immediately stretched to the end of its range. The exercise is then repeated.