Speed Play -develops lots of components
Fartlek Training (continuous form)
→ Run, walk jog repetitions
cardiovascular → used by team sports to
Endurance try to replicate sport environment.
continous training → Changes in terrain, speed + incline
→ aerobic, low/med intensity to change intensity.
HR (280%) → Intensity varies. Aerobic + Anaerobic
long distance running, swim, → To make sessions harder add
cycling inclines, rough terrain or increase
lasts 20 + minutes frequency of high intensity runs
→ no breaks * disad - some areas have little
→ develops V02 tax terrain or incline.
☆ disad-long sessions-boring
Muscular
speed, strength, Endurance
Interval Training
Flexibility
Flexibility training Methods } consists of intervals of
10-3 mins with breaks
→ essential for all athletes
→ intensity = % Of ROM
→ Time measured by length
Of Training for recovery in between
reps and sets
of hold and recovery period → Breaks: jog or walks
→ aims at ATP or LA system
disadv- not used enough → High Intensity anaerobic
by athletes. → work rest ratio 1: 2
POWER .
☆ may be to challenging for beginners
Plyometric Training
strength muscular Endurance
weight training → Explosive move me +s
→ High Intensity (90-100% HR) cardiovascular Endurance
→ interval form of training strength, speed.
→ intensity measured by → anaerobic , ATP/PC
→ Hops, skips, jumps, bounds circuit training
amount of weight lifted → reps and sets on different
→ '1.1 rep Max → To develop speed and
strength stations.
→ reps and sets with recovery → can involve body weight or fre
→ uses body weight, machines → Increase box height,
length of jumps, add resistance weight, sprint exercises
or free weights → interval form of training
☆ disadv- poor technique with to make harder (overload)
→ reps last 10-125 → includes rest periods between stat
heavy weight = injury → can be sport specific.
strength + power = 3-5 sets, 3- 5 reps → Use reps + sets in sessions
85-95% of T rep Max e. g 10 reps, 4 sets box jumps around 8- 10 stations
rest = 3- 4 mins → muscle lengthens and then → vary muscle targeted at stat
muscular Endurance = 2-3 sets, 12-20 reps rapidly shortened to explosively E. g 40s on, 20s off
60% of I rep max move.
rest = 30s good for advanced athletes
Fartlek Training (continuous form)
→ Run, walk jog repetitions
cardiovascular → used by team sports to
Endurance try to replicate sport environment.
continous training → Changes in terrain, speed + incline
→ aerobic, low/med intensity to change intensity.
HR (280%) → Intensity varies. Aerobic + Anaerobic
long distance running, swim, → To make sessions harder add
cycling inclines, rough terrain or increase
lasts 20 + minutes frequency of high intensity runs
→ no breaks * disad - some areas have little
→ develops V02 tax terrain or incline.
☆ disad-long sessions-boring
Muscular
speed, strength, Endurance
Interval Training
Flexibility
Flexibility training Methods } consists of intervals of
10-3 mins with breaks
→ essential for all athletes
→ intensity = % Of ROM
→ Time measured by length
Of Training for recovery in between
reps and sets
of hold and recovery period → Breaks: jog or walks
→ aims at ATP or LA system
disadv- not used enough → High Intensity anaerobic
by athletes. → work rest ratio 1: 2
POWER .
☆ may be to challenging for beginners
Plyometric Training
strength muscular Endurance
weight training → Explosive move me +s
→ High Intensity (90-100% HR) cardiovascular Endurance
→ interval form of training strength, speed.
→ intensity measured by → anaerobic , ATP/PC
→ Hops, skips, jumps, bounds circuit training
amount of weight lifted → reps and sets on different
→ '1.1 rep Max → To develop speed and
strength stations.
→ reps and sets with recovery → can involve body weight or fre
→ uses body weight, machines → Increase box height,
length of jumps, add resistance weight, sprint exercises
or free weights → interval form of training
☆ disadv- poor technique with to make harder (overload)
→ reps last 10-125 → includes rest periods between stat
heavy weight = injury → can be sport specific.
strength + power = 3-5 sets, 3- 5 reps → Use reps + sets in sessions
85-95% of T rep Max e. g 10 reps, 4 sets box jumps around 8- 10 stations
rest = 3- 4 mins → muscle lengthens and then → vary muscle targeted at stat
muscular Endurance = 2-3 sets, 12-20 reps rapidly shortened to explosively E. g 40s on, 20s off
60% of I rep max move.
rest = 30s good for advanced athletes
