• Specificity • Reversibility/Regression

SPRMV
- A fast bowler in a cricket team would need to have high strength and speed in their
arms so that they can bowl the ball at maximum effort so that the batsmen facing - If a striker in football is about to participate in the Euros or World Cup, then a week or so
them has less of a chance to hit the ball. before the tournament starts, they would need to rest in order to allow their body to recover
- However, a slow bowler would need to focus more on having high power so they can
from the constant stress of training. However, they would need to limit the duration of rest
bowl at less of an effort, but so that the batsmen is still challenged by the oncoming period, otherwise they will experience reversibility and the effects and adaptations gained by
ball. the training programs will be lost and they will have to start training all over again.
- If a cricket squad is preparing to travel for the Cricket World Cup, then I as the coach would
- A fielder in a cricket team would need have high speed and agility so that they can
quickly turn and run or move almost instantly to catch the ball and prevent the allow a period of rest for 3 days so that their bodies can recuperate and recover for the stress
opposition from scoring runs. The fielders would also need high cardiovascular and and constant games that will occur during the tournament. However, I would make sure that
• Moderation
muscular endurance so that they can continue to run throughout the duration of their if the players felt as if they were struggling with tasks or exercises that they usually found
team fielding, to prevent their body or muscles in areas such as their legs, from giving easy, then they would be put back on their training program so that they are ready and can
way so stopping them from being able to continue effectively and causing them to be - For an under-9s boys football team, I
perform to their maximum performance levels so that their team has the greatest chance of
an ineffective fielder for the team. would take into account their age and
winning.
experience with football so that their -
- A left-winger in football would need to have high agility and balance and A basketball squad before the new season starts would need to rest to allow their bodies to
cardiovascular endurance, because they will be running up and down the pitch all training program is not too easy or
recuperate and prevent injury, so that reversibility does not occur on their body and the
game and taking on the defenders of the opposition, so may test themselves using difficult, as they could develop overuse
adaptations gained with training are not lost, causing their performance levels to drop,
tests like the Illinois Agility Test and the 5-0-5 Agility Test. They could improve their injuries if the training is too high
cardiovascular endurance by partaking in a Coopers Run, which tests how far you can
meaning the would need to train more often so that their body gains these adaptations,
intensity or too often for their bodies to
run around a 50 metre square in 12 minutes. allowing the performer to work at maximum performance levels.
cope with.
- A goalkeeper in football would need strength to be able to save shots, muscular - For an under-10s girls cricket team, it is
endurance so that their performance levels stay constant for most of the game, necessary to create a training program
reaction time to be able to react quickly to save shots and coordination so that their suited specifically to girls since girls have • Variance
body moves to save a shot as soon as their eyes see it. They could improve these generally lower muscle mass, so the
aspects by using goalkeeper drills where you have to save shots quickly and - For a semi-professional football team who train three to four times a week, training
constantly, testing their muscular endurance, strength, reaction time and coordination training program would need to focus on
by recreating in-game situations that the goalkeeper would be in. building up the muscles used in cricket would need to be varied so that the team does not lose interest and disregard the
slightly longer than for boys, because it importance of training. This could be done by changing drills from rondo drills to one on
• Progression takes around a week longer for girls to one tackling to improve the agility and balance of the defenders so they are able to turn
Links to FITTA on next slide. build up muscles so that they can and run faster after the attacker during a game to stop the opposition from scoring.
complete tasks like lifting 5kg weights - For a professional basketball team playing in the NBA, they would vary training from
- A defender in football would need to progress in terms of the type of training, easily. three point shooting drills to free-throw shooting so that the players are improving
the frequency and the time each session lasts for so that their muscular and - When creating a training session for an different parts of their game, but while doing so are not becoming bored. They could also
cardiovascular endurance increase and their agility and balance so they are not under 15s basketball team, you need t vary drills from one on one dribbling drills to two on two and three on three to recreate
left for dead by attackers when forced to turn and run. consider if the equipment used on the in-game situations while keeping the players interested and invested in the training.
- court and the playing surface is not too - For a professional hockey team, I would change the environment where they are
A fast bowler in a cricket team would change the type and intensity of training
wet or slippery, otherwise the players training, such as from indoors to outdoors, so that the players become used to different
when close to a competition such as the Ashes, because they will be experiencing
constant games and high intensity performance levels, so will need to prepare could slip and injure themselves, thus weather and conditions while the players are still enjoying the training and are not in
and train the muscles in their arms to be able to cope with the additional stress experiencing reversibility as they danger of becoming bored. You could also change the drill type from two on two and
recover. three on three to players shooting against the goalkeeper alone so that during the game,
and perform to the highest level throughout the games.
- A scrum half in rugby would vary their training and increase the intensity and their muscular endurance is high enough to deal with all types of situation no matter
frequency of training to increase the strength and muscular endurance in their when or where in the game.
legs and arms and cardiovascular endurance so that they can keep going at high
intensity for the whole game
• FITTA is often used to help prevent performers from
exercising or training too much so that they do not injure FITT
A
themselves and cause them to lose the benefits over the
recovery period. It also comes under the Progression part
of SPRMV.
• This can be applied to a professional football team.
• Intensity – How hard the person is training. • Time – How long the performer trains for.
• Frequency – How often the person trains, such as once a
day, twice a week or every other week. • If the squad undertakes a pulse-raiser at 50% MHR but • If the squad is training for an upcoming tournament,
seem to be completing the activity too easily, then the such as the European Championships, then they would
• If the squad is undertaking a bleep test once every week and are increase the time of each session to get the players’
comfortably reaching level 8 with lots of energy to spare, then you may coach would increase the intensity from 50% MHR to
increase how often they do a bleep test from once and week to twice a 60% MHR, so that they eventually progress to working bodies to adapt so that they can cope with the same
week, in order to increase cardiovascular endurance and muscular at 60% MHR in general during a game, thus allowing intensity for the same amount of time.
endurance in their legs, allowing their legs to run for longer during a them to be faster and catch up with players more easily This is important when playing multiple games in a
game, so that even towards the end of a game the whole squad is able if playing as a midfielder or full-back as their opposition week, so that the players are still able to play at their
to keep going in order to get the best result from the game. However, launches a counter-attack from a corner. optimum performance level without overworking their
increasing the frequency of the training would need to be carefully body too much. However, as a coach I would increase
monitored, so that no one in the squad becomes injured or experiences Also, if the coach decided that the players would be
too much stress, causing reversibility whole they are recovering. working at around 70% MHR while undertaking the the time and then monitor the condition of the players
The team coach would want to then increase the level each performer bleep test, because it increases their cardiovascular to see if any are struggling and need a rest, otherwise
needs to reach for each of the two sessions each week, so that the endurance, allowing them to work for longer at a high could become injured and experience reversibility over
performers see an increase in cardiovascular endurance, agility and pace throughout the game. time, meaning that the adaptations the body has
balance, allowing them to perform better during the game. gained by the training are lost.

• Type – The type of training that a performer does, • Adherence – How much the performer sticks
such as cardio or weight training. to the program.

• If the squad is preparing for a Champions League Final, then • If the squad is training the week before a semi-final of
they may change the type of training from cardio training, to the FA Cup, then the coach may vary the training while
prepare for the games every few days, to circuit training to keeping the components of fitness such as strength
improve specific areas where the players need to improve. For and agility the same, so that players do not get bored
example, the centre-backs in the team may want to focus on by the same training. For example, if a striker does the
increasing their agility and balance, rather than cardiovascular same agility and balance training for the whole week,
endurance for the long periods of two or three games each they may begin to become bored and want to quit, so
week. This means that come the final, the defenders are more only try at around 50% determination, thus halting the
agile and have caused their body to adapt specifically to aid improvements of agility and balance. Also, if a full-back
them for this one game. Centre-midfielders may choose to is training to improve strength and muscular
increase the strength in their legs so that towards the end of endurance in their legs, so that throughout the game
the game or into extra time, they have enough strength left to they are able to chase back in defence after a failed
play a cross-field pass which sets up a goal and potentially wins corner and tackle the attacker to prevent a goal and
the game or saves their team from defeat. help their team to win the game.
 Anaerobic and Aerobic Exercise
• Aerobic exercise consists of low intensity training for longer periods of time, since the body is able to keep up with the energy demand by respiring aerobically, due to the low intensity. Includes
long repetitive movements and usually uses groups of muscles to aid the body in completing the activity. Heart rate slowly increases over time because the heart needs to supply the working
muscles with oxygen to aerobically respire and continue to supply the working muscles with energy.

• Anaerobic exercise consists of high intensity training in short bursts, since the body cannot respire aerobically to keep up with the energy demand so respires anaerobically, which is quicker and
easier but produces lactic acid, hence why anaerobic exercise lasts only for around 1 minute or so. Glucose is only partly broken down into lactic acid, releasing less energy, so anaerobic exercise is
not as effective as aerobic exercise. The production of lactic acid causes fatigue and DOMS over the period of exercise and around 2-4 hours after exercise, so performers need to cool down in order
to remove the lactic acid from their muscles and prevent the DOMS, fatigue and muscle strain to continue.

Aerobic exercise include:

-Walking Aerobic Respiration
-Long-distance running Glucose + Oxygen = Carbon Dioxide + ATP (Lots of energy). Around 38 ATP molecules
-Swimming C6H12O6 + 6O2 = 6CO2 + 6H2O + ATP
-Cycling
-Rowing
-Low intensity parts of football
-Long tennis match

Anaerobic exercises include:

Anaerobic Respiration
-High intensity parts of football
Glucose = Lactic acid + ATP (Much less energy). Around 2 ATP molecules
-Basketball
C6H12O6 = 2C3H6O3 + ATP
-Rugby
-Sprinting
-Weightlifting
-Short-distance swimming, such as 50 metre and 100 metre
-Short tennis match

Aerobic Respiration
Aerobic respiration is useful for long periods of exercise, since lots of energy is released, allowing the working muscles to continue to contract and
relax. However, aerobic respiration is useless for high intensity exercise, since the body is unable to keep up with the energy demand. Aerobic
respiration produces carbon dioxide and water, which are exhaled out of the lungs after they diffuse out of cells into the bloodstream and then
diffuse into the alveoli sacs in the lungs. Water is useful for the body, because water evaporates out of the skin during exercise to cool the body
down and prevent body temperature from increasing too much and causing fainting and unconsciousness. Therefore this is an advantage to
aerobic respiration, but this is only useful in low intensity situations, which can be applied to real-life.
Anaerobic Respiration
This causes the body to anaerobically respire which, as the equation above shows, produces lactic acid and releases 19 times as less energy on
average. Lactic acid is a mild toxin that is released into the muscles and if a cool down is not performed, the lactic acid crystalizes and causes DOMS
and fatigue over time. However, anaerobic respiration is useful in high intensity exercise because anaerobic respiration is efficient and fast, thus
allowing the body to quickly release energy for the working muscles and continue to work at the high intensity. Overall, anaerobic respiration can
be dangerous for the working muscles, but as long as the performer ensures they cool down to remove the lactic acid from the muscles, then they
will suffer little consequences of working at such a high intensity.
Principles of Training