TRAINING AND CONDITIONING TECHNIQUES

Principles of conditioning Flexibility Strength training Aerobic Vs anaerobic training

Training and conditioning techniques

Lack of physical fitness is one of the primary causes of sports injury. Coaches and athletic trainers should work cooperatively to supervise training and conditioning programs.

Periodization
Periodization: organizes a training and conditioning program into cycles Macrocycle: usually one year-long cycle
Preseason In-season Post-season Off-season

Periodization
Mesocycle: usually lasts weeks or even months
Transition (post-season): recreational exercise Preparatory (off-season): emphasis for gains
Hypertrophy phase: low intensity and high volume(rep.) Strength phase: moderate intensity and moderate volume Power phase: high intensity(wt.) and low volume

Competition (in-season): maintenance

Includes a mix of intensities and volumes Microcycles: during a week may help the athlete peak at the end of the week.
Intense early in the week Light at the end of the week

Principles of Conditioning
Warm-up and Cool-down Motivation Overload (progressive loading) Intensity Specificity(needs) Recovery Adaptation

Improving and Maintaining Flexibility

Flexibility: the ability to move a joint or series of joints smoothly and easily throughout a full range of motion. An athlete who has a restricted range of motion will realize a decrease in performance capabilities. Flexibility is important in preventing injury to the musculotendinous and skeletal anatomy.

Factors That Limit Flexibility

Bony structure Excessive fat Skin Muscles and tendons With the exception of bony structure, age, and gender, all of the other factors that limit flexibility may be altered to increase range of joint motion.

Range of Motion
Active Range of Motion (dynamic flexibility)
Passive Range of Motion (static flexibility) Resistive Range of Motion (strength)

Stretching Techniques
The goal of any effective flexibility program should be to improve the range of motion.

Stretching Techniques
Warm-up Stretch to the point of tightness Stretching is specific only to the muscle you stretch. Avoid stretching joints and ligaments Stretch slowly and under control It is recommended to stretch 5 to 6 times per week.

Stretching Techniques
Ballistic stretching
Involves a bouncing movement May cause muscle soreness

Static stretching
Passive stretch (hold for 30 seconds) Is very safe to perform

Proprioceptive Neuromuscular Facilitation (PNF)

Involves a combination of stretches and contractions Use a 10 sec. push phase and a 10 sec. relax phase

Stretching Techniques
Increased ROM can be determined with a goniometer at the joint. Other flexibility tests (tape measure)
Sit and reach Trunk extension test Trunk rotation test Shoulder lift test

Stretching Techniques
Stretch by body area Stretch by sport Stretch by muscle Stretch by necessity

Strength Training
Muscular strength Muscular endurance Muscular power

Strength Training
Skeletal muscle is capable of three types of contractions.
Isometric Static Concentric Eccentric Isokinetic

Strength Training
Techniques of Resistance Training
Isometrics Progressive Resistance Exercise (PREs) Free weights Vs machine weights Circuit training (stations)

Strength Training
Techniques of Resistance Training
Plyometrics Cross training

Aerobic & Anaerobic Conditioning

Cardiorespiratory Endurance: The ability to perform whole-body large muscle activities for extended periods of time. Involves the transport and utilization of oxygen
Heart Lungs Blood vessels Blood Static stretching

Aerobic & Anaerobic Conditioning

Continuous Training (aerobic)
Mode: anything that raises your heart rate Frequency: 3 6 times a week Duration: at least 20 minutes

Aerobic & Anaerobic Conditioning

Interval Training: intermittent activities with periods of work with active recovery.
More anaerobic Includes a training-recovery ratio

Fartlek Training: speed play

Fitness Assessment
Tests may be used to assess the Flexibility Strength Endurance Power Cardio respiratory endurance Speed Balance Agility