Basic Sports Coaching Techniques

Designing Exercise Programmes

By the end of today’s lesson you should be able to:

• Identify what methods of training should be used to improve each aspect of fitness

• Describe how these methods of training are carried out

• Describe and explain the importance of the principles of training when designing a programme of work

Task 1

Paired work:What methods of training

do you think would be appropriate for the

aspects of fitness you have been given?

Speed

•Sprint training•Interval training (short intervals,

complete recovery)•Technique training

Flexibility

•Static Stretching•PNF Stretching

•Yoga

Strength

•Use of resistance machines•Use of free weights

•Low repetitions, heavy resistance

•E.g 3 sets of 10-12 reps•Pyramid training

Power

•Plyometrics•Resistance work – low reps high

resistance (explosive action)•E.g 3 sets 6-8 reps

Local Muscular Endurance

•Circuit training•Resistance work (lower

resistance, higher repetitions)•E.g 3 sets 15-20 reps

•Use of easy line equipment (As many reps as possible in 30 secs or 20-30 reps in as fast a time as

possible)

Cardio-Respiratory Endurance

•Continuous training•Fartlek Training

•Interval training (active recovery – longer intervals)

Principles of Training

For any long term improvements to be made we MUST consider the principles of training over

time.

Task 2

Paired Work:In your groups try and list as many principles of training as you can and explain how they

are being considered when designing a training programme.

Specificity

What must be considered within training design?

How can we make it more related to the activity?

What information do we need to know?

Progressive Overload

How can we progress our programme?

How can we ensure our body is experiencing overload?

Frequency

What factors need to be considered here?

How do we fit in other types of training?

Intensity

Do we have any information regarding how intense our programme should

be?

How do we monitor this?

Duration (Time)

Do we have any information regarding how long our programme should be?

How do we monitor this?

What other principles of training relate to this?

Reversibility

What will happen over time if training ends?

What implications does this have on long term planning?

By the end of today’s lesson you should be able to:

• Identify what methods of training should be used to improve each aspect of fitness

• Describe how these methods of training are carried out

• Describe and explain the importance of the principles of training when designing a programme of work

Fitness Test NABHomework – Due Tuesday 24th NovemberPlease identify and describe on detail 4 fitness tests you wish to carry out for 4

different aspects of fitness. It should be possible to complete these

tests in school. We will complete these tests on Thursday

3rd December.