SPORTS TRAINING
Contents
• Strength: Definition, Types and Methods of Improving Strength- Isometric, Isotonic and Isokinetic
• Endurance: Definition, Types and Methods to Develop Endurance- Continuous Training, Interval Training and Fartlek Training
• Speed: Definition, Types and Methods to Develop Speed- Acceleration Run and Pace Run
• Flexibility: Definition, Types and Methods to Improve Flexibility
• Coordinative Abilities: Definition and Types
• Circuit Training- Introduction and Importance
Learning Outcome
At the end of this unit students will be able to:
• classify Isometric, Isotonic and Isokinetic training
• understand different methods of endurance development
• differentiate different method to improve flexibility
• explain Coordinative Abilities
• describe Circuit Training
10.1.1 Introduction
Sports training is a multidimensional process for preparing athletes on several aspects like technical skills, tactical efficiency, fitness proficiency and various other physical, mental and social aspects required for optimal performance. Fitness is one of the very essential aspects for all athletes for improving performance and preventing injury while developing skill proficiency. Fitness components like Strength, Speed, Endurance, Flexibility and Coordinative ability does play an integral role in athlete performance but it needs scientific training for development and improvement at desired level and optimal level. There are various scientific methods of training and developing the different fitness component, lets try to understand the training aspect of each of the basic Sports fitness components.
10.1.2 Strength
According to Singh, (1991)1, “Strength is the ability to overcome resistance or to act against resistance.”
According to Barrow and McGee2, “Strength is the capacity of whole body or any of its part to exert force.”
Strength is one of the most important motor components of fitness and plays a major role in all sporting events. It is the amount of force that muscles can produce to complete a task. In simple words, strength is the ability of a muscle or a group of muscles to act or overcome resistance. The development of strength also influences the other motor components of fitness like speed and endurance.
As all movements in sports are caused by muscular contraction, therefore, it can be said that strength is a part and parcel of all the motor abilities, technical skills and tactical actions.
10.1.3 Types of Strength
Almost all sports and games require some amount of strength according to their nature. For example, a weightlifter requires different kind of strength in different amount as compared to a basketballer shooting a ball in the ring. Thus, different sports require different types of strength, which can be classified as follows:
1. Maximum Strength: It is the ability of a muscle to overcome maximum resistance in a single repetition or single maximal voluntary contraction. Maximum strength means to exert force against resistance in maximal effort. Though maximum strength does not hold much importance in majority of sports but is certainly required in sports like long jump, shot put, javelin throw, weightlifting, discuss throw, etc.
2. Explosive Strength: It is the ability of the muscles to overcome resistance as fast as possible. In other words, it can be said that it is a combination of strength and speed. Explosive strength is highly specific to the nature of movement and is greatly influenced by motor coordination. This type of strength is mainly used in spiking of volleyball, jumps in basketball, sprint events, etc.
3. Strength Endurance: It is the ability of a muscle to overcome resistance under the condition of fatigue or as long time as possible. Strength Endurance is the ability of a muscle to perform repeated contractions and withstand fatigue. Just like explosive strength, strength endurance is a product of two motor abilities namely; strength and endurance. Strength endurance can be static or dynamic strength depending upon whether the movement is isometric (static) or isotonic (dynamic). This type of strength is mainly used in long distance races, swimming, distance cycling, Tug of War (static) etc.
Do You Know?
Factors Determining Strength
1. Muscle composition
2. Gender
3. Age
4. Size of the muscle
5. Number of muscle fibres.
6. Body weight
7. Muscular coordination
Please click on below link to download CBSE Class 12 Physical Education Sports Training Notes
