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Improving Performance

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How do athletes train for improved performance?

Strength training


Strength training Resistance training


Strength training Weight training


Strength training Isometric training


Strength training Analysis – performance requirements


Strength training Analysis – training program


Resistance training Resistance training is training with any form of resistance. This increases the force needed to perform the activity. The resistance means the activity requires more strength to be performed,

resulting in strength gains. It is particularly useful to develop power.

– E.g. an athlete uses elastic resistance bands or hydraulic machines in order to improve their power in acceleration/take off.

Strength training − Resistance training, eg elastic, hydraulic − Weight training, eg plates, dumbbells − Isometric training

Isometric training Isometric training is strength training where muscles

produce a force, but do not change length. This improves strength at the joint angle trained,

improving weak spots or improving force output where no change in muscle length occurs.

– E.g. a gymnast uses isometric training to improve poses throughout his rings routine.

Weight training Weight training utilises some form of weight (plates, dumbbell, barbell etc) to produce resistance during a

particular movement. It can be used to develop: muscular endurance, strength, power or cause

hypertrophy and body composition.

– E.g. rugby league player uses weight training over the pre-season in order to

increase body size, muscular strength, power and endurance.

Analysis – training program Uses a table and adjusts the variables to get specific

results, such as:

Exercise Sets Reps (RM) Rest

Analysis – performance requirements Strength training suits performances where strength,

power and force development are an advantage.

– E.g. AFL.



Strength training Analysis – measured and monitored


Strength training Analysis – safety


Aerobic training


Aerobic training Continuous/uniform


Aerobic training Fartlek


Aerobic training Long interval


Analysis - safety For safety strength training should be prescribed by a

qualified professional, correct technique should be emphasised over size of resistance, and spotters

should be used.

Analysis – measured and monitored Training adaptations are measured and monitored

using tests.

– E.g. the 1 RM test, standing long jump, seated medicine ball throw, push-ups test etc

Continuous/ uniform Continuous training involves a single exercise that goes for an extended period of time without rest. It

requires the heart rate to move into the aerobic training zone (65-85% MHR) for a minimum of 20

minutes. It is useful for events with continuous aerobic movements.

– E.g. doing a treadmill run in preparation for

a marathon.

Aerobic training − Continuous/uniform − Fartlek − Long interval

Long interval It is when the athlete has long periods (3+ min) of higher workloads followed by a shorter rest period (30-60sec). This allows for higher intensities to be

used and speeds recovery.

– E.g. doing 4 min skip with a 30 sec rest between sets in preparation for boxing.

Fartlek It is an aerobic training method that requires the

intensity to change at random times. This method trains more than just one energy system and helps

the body to recover from higher intensity bursts.

– E.g. going around an oval (sprint, run, jog at random times) in preparation for AFL



Aerobic training Analysis – performance requirements


Aerobic training Analysis – training program


Aerobic training Analysis – measured and monitored


Aerobic training Analysis – safety


Anaerobic training


Anaerobic training Developing power through resistance/weight training


Analysis – training program Frequency, intensity, type and time are all adjusted to

design aerobic training programs. As the athlete adapts the training load is increased. A program

usually includes: exercise, time, intensity and sometimes rest between exercises.

Analysis – performance requirements Aerobic training is best for aerobic sports such as

marathons, iron man, or AFL

Analysis - safety Remaining hydrated, wearing correct clothing, exercising with a friend, and not exercising in

extreme heat conditions or pollution.

Analysis – measured and monitored Adaptations are measured using max or sub max

VO2 testing.

– E.g. Beep-test.

Developing power through resistance/ weight training

Developing power through resistance/ weight training revolves around very high intensities, long rest

periods and low work volumes while having a fast bar speed. Increasing intensities and decreasing rest

periods may also help.

– E.g. NFL blocker doing 1-2 RM at high speed with a 1 min break between 3 sets to

help protect the quarter back.

Anaerobic training − Developing power through

resistance/weight training − Plyometrics − Short interval



Anaerobic training Plyometrics


Anaerobic training Short interval


Anaerobic training Analysis – performance requirements


Anaerobic training Analysis – training program


Anaerobic training Analysis – Measured and monitored


Anaerobic training Analysis – safety


Short interval Short interval training (a.k.a. HIIT) has short work

periods followed by longer rest periods, often a 1:2 ratio. It is done at high intensities, for short periods of

time with a good level of rest between sets.

– E.g. suicides for basketball

Plyometrics It is training that involves a stretch-shortening cycle

(brief eccentric contraction where the muscle is stretched before the next contraction) to exert

maximal force in short fast intervals. This stretch produces an “extra” elastic force in the muscles to

produce more force and power than would be produced from a static jump.

– E.g. box jumps for a high jumper or

basketball player.

Analysis – training program Anaerobic training programs involve work periods at

very high intensities and have longer rest periods built into the training to ensure the muscle recovers

before the next work period.

Analysis – performance requirements Anaerobic training is best suited for speed and power

adaptations, required in sports such as basketball, rugby codes and AFL. −

Analysis – safety Anaerobic training is one of the more dangerous

types of training. Technique is very important, as is supervision from an exercise professional. Rest between sessions is also important to prevent

overtraining.

Analysis – Measured and monitored There is a large range of tests for anaerobic training adaptations including: lactate threshold testing can

be used, as can 1 RM tests (strength), push-up tests (muscular endurance), and vertical jump tests

(power).



Flexibility training


Flexibility training Static


Flexibility training Dynamic


Flexibility training Ballistic


Flexibility training Analysis – performance requirements


Flexibility training Analysis – training program


Static Static stretching is stretching where the muscle

length does not change and the position of discomfort is held for 15-30 seconds 3-5 times on each side of

the body.

– E.g. touching your toes.

Flexibility training − Static − Dynamic − Ballistic

Ballistic Ballistic stretching involves bouncing at the end of the stretch to increase ROM and elasticity of the joint. It

can be dangerous if not done properly.

– E.g. ballistic hamstring stretch for high jump.

Dynamic Dynamic stretching involves smooth movement

throughout the entire stretch. Movements should mimic those in the sport.

– E.g. swinging the leg through like you are

kicking a ball for AFL or football.

Analysis – training program Flexibility programs should cover all joints and be done on 3 or more days a week. Each exercise is

done a certain number of times with brief rests between stretches.

Analysis – performance requirements Flexibility training is useful for all sports, but many

sports have specific requirements, such as flexibility in the legs and hips for football. Flexibility is

particularly important for dance and gymnastics.



Flexibility training Analysis – measured and monitored


Flexibility training Analysis – safety


Skill training


Skill training Drills practice


Skill training Modified and small-sided games


Skill training Games for specific outcomes


Analysis - safety Correct technique (stopping at discomfort and

avoiding pain) should be used after an adequate warm up.

Analysis – measured and monitored Flexibility is joint specific and so tests should cover a range of joints. The classic test is the sit-and-reach

test for hip mobility.

Drills practice Drills provide the frequent repetition needed to progress in its development. It can be massed,

distributes, part or whole. Good drills have frequent repetition, fast and effective feedback, and

adjustment of execution.

– E.g. completing as many passes as possible in a set time.

Skill training − Drills practice − Modified and small-sided games − Games for specific outcomes, eg

decision-making, tactical awareness.

Games for specific outcomes These games focus on developing the athlete’s

decision-making around the skill and how the skill is applied tactically. They often have built in reflection,

but it is the addition of a specific outcome that makes these games skill focused.

Decision-making - provide a range of scenarios where a decision regarding a skill must be made.

Tactical awareness - focus on the use of skills in specific actions seeking to achieve a specific goal.

– E.g. 3-on-2 scoring game

Modified and small-sided games Modified and small sided games help to ensure

improvements in skill execution transfer into games/competition. A modified game replicates the sport, but changes some of the rules. Small-sided

games also increase the opportunity for skill execution, but do so by increasing each player’s time

and repetition of the skill.

– E.g. 2-on-2 basketball where a jump shot is worth 4 points.

.



Skill training Analysis – performance requirements


Skill training Analysis – training program


Skill training Analysis – measured and monitored


Skill training Analysis - safety

What are the planning considerations for improving

performance? Initial planning considerations



Performance and fitness needs


Analysis – training program Skill training should be done frequently (3 or more times a week) and aim to progress the athlete from cognitive to autonomous in their skill. Training will also progress from fundamental motor skills to the

more sport specific skills.

Analysis – performance requirements Skill training is best suited for sports that require high levels of skill (which is pretty much al of them). Drills improve specific skills, while modified games help to

apply the skills and develop the skill further.

Analysis -safety An adequate warm-up is essential along with the

athlete being physically prepared for training.

Analysis – measured and monitored Statistical analysis, knowledge of results, coach

feedback and biomechanical analysis all measure and monitor training adaptations.

Performance and fitness needs Fitness needs revolve around the components of fitness and should be suited to the specific sport requirements. Performance needs relate to the specific skills needed for the sport. They are:

• Individual – because athletes have specific goals

and roles to play. • Team – because the whole team play the same

sport and have overlapping performance and fitness needs.

– E.g. A football player should have high

aerobic fitness as well as anaerobic fitness. They need flexibility, strength and balance. They also need to be agile and powerful.

Initial planning considerations − Performance and fitness needs − Schedule of events/competitions − Climate and season




Schedule of events/competitions



Climate and season



Elite v amateur/recreational athelte


performance? Planning a training year (periodisation)



Phases of competition (Preparation)



Phases of competition (Competition)


Climate and season Climate and season need to be considered because it dictates the general environmental conditions the sport will be played in. An athlete must be prepared to perform in these conditions safely and optimally.

– E.g. Cricket is played in summer

Schedule of events/competitions Knowing the schedule of events and competitions allows the coach to know when the player or team

needs to peak for optimum performance, and allows them toe plan rest periods better to avoid

overtraining.

– E.g. European football can include: FA Cup, Champions league and the regular season as

competitions.

Planning a training year (periodisation) − Phases of competition (pre-, in-, off-

season) − Subphases (macro and micro) − Peaking − Tapering − Sport-specific subphases

Elite v amateur/recreational athelte Elite Amateur More detailed and higher level performance and fitness needs.

More general low level performance and fitness needs

More competitions and events to manage, with peaking being more important.

Less competitions and events to worry about. Often fits around life.

May need to acclimatise especially if travelling internationally. Needs to cater to a larger variety of climate.

Only needs to consider local weather and season

Phases of competition In-season (competition) is the period during

competition where the trainer focuses on strategy and tactics, while maintaining fitness and skill.

– E.g. developing set play execution while

maintaining anaerobic fitness and passing/catching skills for netball

Phases of competition Pre-season (preparation) is the period before

competition focusing on developing general body conditioning and the relevant components of fitness

– E.g. building muscle and aerobic fitness

before the rugby season.




Phases of competition (transition)



Subphases



Peaking



Tapering



Sport-specific subphases


performance? Elements to be considered when

designing a training session


Subphases Macrocycle is the larger training cycle and normally encompasses the whole year - varies for each sport.

– E.g. 4-year macrocycle for an Olympian

Mesocycle is smaller time periods that add together to form a macrocycle and often follow the phases of

competition. – E.g. Sport specific preparation phase before

a tennis competition.

Microcycle is even smaller than the mesocycle and adds together to form a mesocycle. It normally goes

for a week. – E.g. the weeks training between games in a

weekly football competition.

Phases of competition Off-season (transition) immediately follows the

competition phase, and focuses on relaxation and recovery.

– E.g. light aerobic exercise and massage

after a football season.

Tapering Tapering is the reduction of training volume and intensity just prior to competition in order to allow

peaking to occur.

– E.g. decreased training loads prior to a Grand Final

Peaking Peaking is when the athlete is performing at their

absolute best during competition, often for the most important competitions of the year. Requires intense

training followed by tapering.

– E.g. an Olympian wants to peak during the Olympic competition, not during nationals or

local events.

Elements to be considered when designing a training year

− Health and safety considerations − Providing an overview of the session to

athletes − Warm up and cool down − Skill instruction and practice − Conditioning − Evaluation

Sport-specific subphases Sport specific subphases refer to the selection of

what is focused on during the subphases of competition in order to cater specifically for the

relevant sport.

– E.g. A netball player will need to have micro and mesocycles that will focus on the skills of catching,

passing and shooting, along with fitness components of speed, agility and power.




designing a training session Health and safety considerations



designing a training session Providing an overview of the session to athletes



designing a training session Warm up and cool down



designing a training session Skill instruction and practice



designing a training session Conditioning



designing a training session Evaluation


Providing an overview of the session to athletes Providing an overview informs the athlete of the aims

of the training session and how they are achieved This improves the results of training, because they

know the purpose of each activity, and how it will help them in competition.

– E.g. telling the athletes that the focus of the session is aerobic endurance with 3 different

activities.

Health and safety considerations Health and safety considerations include: setting training work loads that are safe for the athlete,

including adequate warm-up and cool-down, providing access to water, using protective

equipment, appropriate clothing, and having a first aid kit available.

– E.g. An athlete wearing sunscreen and a

hat in the heat with plenty of breaks for water.

Skill instruction and practice This frequently makes up the major chunk of a

training session. The practice method and athlete’s stage of skill acquisition will affect the drills chosen

and time spent demonstrating/ explaining technique.

– E.g. dribbling through the cones for football players who are still acquiring the skill.

Warm up and cool down A warm up will begin with general whole body low

intensity movements and become more specific as it progresses. This prepares the body for training and

competition. – E.g. 2 min jog progressing to sprints, adding

direction change and then 3 minutes kicking a ball around while jogging before a small game to warm up

for football.

A cool down will involve low intensity movements that help to bring the body back to rest and remove waste

products from muscle. – E.g. slow jog followed by dynamic stretching

after a netball game

Evaluation During this time the coach should re-address the

goals or aims of the training session that were discussed in the overview of the session. Athletes

should be given a chance to provide feedback to the coach on the training session, as well as the coach

providing feedback to the athletes.

– E.g. Coach tells the athlete they improved their lay-up success rate by 15% during the session. Or the

player says the activities need to be more engaging.

Conditioning Conditioning is bringing the body to the desired state

for use in the particular sport, and relates to each component of fitness and the level of this fitness

required in the sport.

– E.g. An AFL player will develop their cardiovascular endurance, muscular strength, power and endurance

as well as flexibility, speed and agility.



performance? Planning to avoid overtraining


performance? Planning to avoid overtraining Monitoring

progress Amount and intensity of training



progress Physiological considerations



progress Psychological considerations



progress Analyse overtraining – How much



progress Analyse overtraining – Identify an overtrained athlete


Amount and intensity of training Large volumes of training at high intensity cause overtraining because the athlete does not have

enough time between training sessions to recover. Training should be varied and the overall workload

monitored with rest periods provided.

– E.g. not developing chest power every day of the week, or doing HIIT every day.

Planning to avoid overtraining − Amount and intensity of training − Physiological considerations, eg

lethargy, injury − Psychological considerations, eg loss

of motivation

Psychological considerations An over trained athlete will lose focus of their goals and no longer want (Loss of motivation) to train or

compete.

– E.g. an overtrained athlete choses not to finish their personal training.

Physiological considerations Training stimulates micro tears in the muscle, which

need to be repaired (leading to adaptation) for recovery to occur. If training continues before this happens overtraining sets in and larger injury can

occur. The lack of recovery from micro tears causes lethargy and decreased performance.

– E.g. an overtrained athlete lacks energy to perform optimally and heir poor technique causes an injury.

Analyse – Identify an overtrained athelte Signs and symptoms include: frequent errors in performance, poor performance, illness, injuries, increased resting heart rate, pain, lack of energy

(lethargy), headaches, cramping, and loss of appetite.

– E.g. an athlete who is tired, in pain and frequently

cramping may be overtrained.

Analyse – How much Adaptations only require the relevant training zones 3 times a week. The combination of different types of training should be done to balance intensities and

avoid overtraining. High intensity training should be dispersed.

– E.g. a rugby league player should not be

developing their strength, power, speed, agility and body composition all at the same time.




progress Analyse overtraining – What do you do?



progress Analyse overtraining – Avoided

What ethical issues are related to improving performance?

Use of drugs


Use of drugs The dangers of performance enhancing drug use


Use of drugs For strength


Use of drugs For aerobic performance


Analyse - avoided Overtraining is avoided by having a good balance in

the amount and intensity of training. Planning a training year and ensuring the athlete has regular rest periods throughout the various cycles and phases of

competition.

– E.g. giving a week off after competing in the Australian Open.

Analyse – What do you do? Reduce the overall workload, by reducing the amount and intensity of training sessions. – E.g. insert a rest day after a long and high intensity training session.

The dangers of performance enhancing drug use Physical effects are drug specific, but athletes will also lose their reputation as a hard working athlete

who deserves their success. They can also be fired, receive fines, be banned from the sport, and lose

sponsorship deals.

– E.g. Lance Armstrong lost his titles, reputation, was sued and more after being found a drug cheat.

Use of drugs − The dangers of performance enhancing

drug use, eg physical effects, loss of reputation, sponsorship and income

− For strength (human growth hormone, anabolic steroids)

− For aerobic performance (EPO) − To mask other drugs (diuretics, alcohol)

Benefits and limitations of drug testing

For aerobic performance EPO is a naturally occurring hormone in the body

released from the kidneys. It is doped to increase red blood cell production (increasing oxygen carrying capacity of blood). Side effects include: increased

risk of heart disease, stroke, and cerebral or pulmonary embolism.

– E.g. Tour de France rider may use EPO to increase

aerobic performance.

For strength Human growth hormone is a chemical (hormone) produced by the body for growth and development

and doped for strength and power development. Side effects include: diabetes, excessive bone growth, and

heart disease.

Anabolic steroids are derived from testosterone and have similar effects on the body (develop power,

strength and change body composition). Side effects include: aggressiveness, Irritability, acne, and

baldness.

– E.g. a rugby player might use steroids to develop strength and power.



Use of drugs To mask other drugs


Use of drugs Benefits and limitations of drug testing


Use of technology


Use of technology Training innovation


Use of technology Equipment advances


Use of Technology Argue ethical issues


Benefits and limitations of drug testing Drug testing is about promoting fair play and

making sport safe for the athlete. Benefits of testing include: promoting safety and wellbeing, equity in

sport and protecting reputations. Limitations include: expensive tests, physical exposures of the athlete,

and not all drugs have a test.

– E.g. an athlete passes a drug test after winning a gold medal protecting their reputation.

To mask other drugs Diuretics cause the body to remove water from

blood and excrete it as urine. This dilutes urine and makes positive detection of drugs such as anabolic

steroids less likely. Side effects include: dehydration, dizziness, poor coordination, and kidney disease.

Alcohol is a diuretic and a depressant used by

athletes to mask drugs or slow down the nervous system. Its side effects include: nausea, loss of

consciousness, and blurred vision.

– E.g. an athlete taking steroids might take diuretics to make detection less likely.

Training innovation Lactate threshold testing provides the lactate

threshold heart rate and training pace, allowing the athlete to set training zones that are more accurate

and beneficial, providing better results, particularly in aerobic sports.

– E.g. Iron Man athlete would use this to improve training and adaptations for performance.

Biomechanical analysis, analyses the athlete’s

technique to ensure their movement is efficient and safe. This is a huge benefit in sports that are

particularly technical. – E.g. fast bowler in cricket uses this to prevent injury

and improve speed and accuracy.

Use of technology − Training innovation, eg lactate threshold

testing, biomechanical analysis − Equipment advances, eg swimsuits, golf

ball

Argue ethical issues related to technology use in sport

Has technology gone too far? This has to be considered on an individual basis.

Many equipment advances are expensive and can be unethical, but many are useful such as touch pads for

swimming.

Has access to technology created unfair competition?

Training and equipment advances are very costly and athletes who cannot afford them will be

disadvantaged.

Equipment advances Equipment advances in sports have caused

increases in sports performance that is not due to the athlete’s ability, but due to equipment advances.

– E.g. the swimsuit has progressed and the full-body suits are now banned from competition. The golf ball now has special dimples and is lighter than it used to

be. Both allow for greater performance.

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