It is important to know the basic principles that must be reflected in sports training. These are:
1. The Principle of Individual Differences
• Hereditary factors
• Age and lifestyle
• Training and fitness level
• Illness, injury, and diet
• Rest and recover
Because every athlete is different, each person's response to exercise will vary. A proper training program should be modified to take individual differences into account. Some considerations:
• Large muscles heal slower than smaller muscles.
• Fast or explosive movements require more recovery time than slow movements.
• Fast twitch muscle fibers recover quicker than slow twitch muscle fibers.
• Women generally need more recovery time than men.
• Older athletes generally need more recovery time than younger athletes.
• The heavier
the load lifted, the longer it will take the muscles to recover.
2. Continuity of Training: The best result in a sporting event can be ensured by doing this. Sports athletes need to train consistently and continuously. Thus, it is important to avoid taking too long of a vacation from training and to establish the ideal load.
3. Increasing the Training Load: The load and the adaption process are connected. To allow the body to gradually adapt to increasing demands, the training load should be gradually increased.
4. Active
Participation: It
is a well-known fact that a player who participates in training merely passively
does not acquire skills, always relies entirely on the coach or physical
education teacher, and never gains confidence or enhances performance
abilities. As a result, the instructor or coach must make sure that the
athletes engage in the exercise with conviction and sincerity.
5. Planned and Systematic Training: It is important to have a well-planned and systematic approach to training if you want to compete at a high level in sports.
6. General and specific training: A sportsperson's general and specialized training are both crucial since general training establishes the foundation and specialized training aids in achieving high performance. Body conditioning is necessary for general training, including the development of strength, speed, endurance, flexibility, agility, balance, and other abilities. While general exercises are used in general training to develop all the body's muscle groups, specific exercises are used in specific training to develop the strength, muscle groups, and motor skills necessary for a particular sport.
7. Clarity: The approaches and tactics used to improve performance are the most essential factors with regard to all facets of the concerned sport and activities.
8. Cyclicity: The training can be organized in three different cycles: Macro cycle: having a duration of 3–12 months; Meso cycle 3–6 weeks; and Micro cycle of 5–10 days.
9. Ensuring results: Sports training programs are designed to produce the desired outcomes in both minor and big competitions and tournaments.
10. Critical training load: In unforeseeable circumstances, the training load may be raised to accommodate the greater demands of competition. More care should be taken to control the training load than the overall load. Four to five times a year, this important load should be assessed.
11. Adaptability: The capacity to adjust to the training load should be in proper balance with the capacity to recover. The only person who can adapt to the training load is a sportsperson.
12. Uniformity and differentiation: The consistency may pertain to the length of the exercise, although the load may vary depending on the athletic capacity of each participant. The fact that no two people are alike is well-known. Age, physical condition, personal capacity, rate of recovery, and physique of the athletes taking part in the training vary. These elements must be taken into consideration since the training must be structured to meet the needs of the specific athlete.
13. Feasibility: Planning and carrying out a sportsperson's training should be done to get the most out of it. Avoiding either too little or too much training is necessary.
14. Principles of Training Recovery
The effect of training is to destroy tissue; there will be little or no adaptation if training occurs every day
There are two types of recovery:
• Active recovery: Other sports, etc.
• Rest recovery: No activity
Characteristics
of Sports Training
1. Sports Training is Performance Oriented
Sports training
is usually performance-focused because it's designed to help athletes perform
well in a certain sporting event. Every element or step of sports training,
whether it is physical or psychological preparation, skill/technique improvement,
tactical and mental preparation, or any other factor, improves sports
performance.
2. Sports Training is Individual Matter
Sports
performance is the product of several different elements, which might vary from
person to person. As a result, sports training is mostly a personal choice.
However, this does not imply that group sports training is not appropriate.
Instead, group sports training is crucial for mobilizing performance potential
by supplying the required emotional foundation. Group education includes group
training, which is cost-effective and crucial. When planning load and frequency
management in sports training, it is imperative to give particular elements the
weight they deserve.
3. Sports Training Is Planned and Systematic
To get the best
performance in a particular tournament, sports training is always organized
and methodical. Without effective preparation, including long-, intermediate-,
and short-term planning, as well as a methodical approach, desired results in
any sport, event, or game cannot be reached. Any sport, event, or game requires
skill or technique development before one can grasp the tactical aspects of
them. Sport training is therefore an organized and scientific approach to reach
top performance.
4. Sports Training Is Scientific Process
In the modern
era, sports training is a highly scientific procedure that is founded on good
scientific concepts. It also draws on developments in the natural and social
sciences. For sports training to result in the best performance, knowledge from
these sciences must be applied. As a result, sports training develops into
a discipline that is crucial to the modern sports industry.
5. Sports Training Is an Educational Process
Sports training
is a planned and organized educational process that teaches athletes about
various training techniques, training procedures, rules, and regulations, as
well as their skills and abilities. Sports education is a process that uses a
variety of techniques to help athletes build rounded personalities. High
performance and good training are impossible without creating a sports
personality.