Training Theory

1
Training Theory

• USA Track and Field
• Level 1 Coaching School

2
General Concepts

• Planning is everything
• Keep records of all training for later analysis
• Be progressive in the loading process gradual
  and systematic
• Rest and recovery are just as important as the
  load
• A holistic approach to training addresses the
  implications of outside influences
• Different times within both training cycle and
  season as well as varying ability levels require
  different themes in training

3
Using Themes to Write Training Programs

• Devise a plan that is thematically centered
  around developing each of the five Biomotor
  elements speed, strength, endurance,
  coordination/skill, flexibility/mobility
• Work backwards from the target date
• Progress from general to specific
• Long term then short term

4
Periodization Of Training

• Determine how much time is available for
  training.
• Determine the length of the macrocycle.
• Divide the macrocycle into phases.
• Divide the phases into mesocycles.
• Divide the mesocycles into microcycles.

5
Biomotor Development

• The five Biomotor elements are
• Strength
• Speed
• Coordination
• Endurance
• Flexibility
• All five elements should be addressed in some
  form at all times.
• When training young athletes, the elements should
  be kept in balance.
• Keep elements in balance during the early segment
  of the training year.
• Late in the training year, the element most
  specific to the event should be stressed.
• Dont over train one element at the expense of
  others.

6
Training Activities For Addressing The Five
Biomotor Elements
7
Strength

• Weight training
• Jumping exercises/Plyometrics
• Medicine Ball work
• Throwing exercises
• Body weight exercises
• Calisthenics

8
Speed

• Sprints of various distances
• Ins-outs
• Variable speed runs

9
Coordination /Skill

• Agility drills
• Hurdle-mobility exercises
• Technique work

10
Endurance

• Circuit training
• Various running workouts

11
Flexibility / Mobility

• Stretching routines
• Range of motion exercises

12
Practice Design

• Plan in advance
• Consider Biomotor development
• Individualize workouts based on the exact needs
  of the athlete
• Warm-up should precede the workout
• Practice skills (technical elements) early in a
  session
• Fitness training should occur later in the
  session
• Finish each session with a cool down
• Evaluate each session objectively
• Make each session interesting and fun. Avoid
  boredom.

13
Phases of Learning A Skill

• Introductory Phase
• Practice Phase
• Consolidation Phase

14
Introductory Phase

• the learner acquires an understanding of the task
  to be performed
• coach must be able to verbalize what is to be
  done
• demonstration and other visual aids help develop
  understanding
• reasonable form should be stress but not demanded
  at this phase

15
Practice Phase

• learner receives feedback
• focus is on correcting faults and improving
  timing
• task begins to be done with less conscious effort
• emphasis is on doing task correctly
• practice must be purposeful

16
Consolidation Phase

• also termed the automatic phase little if any
  conscious control
• stabilize technique and make minor refinements of
  the skill
• practice the skill under more competition like
  conditions and more under more challenging
  situations

17
Steps In Teaching A Skill

• Introduce the skill
• Demonstrate the skill
• Practice the skill
• Provide feedback

18
Ensuring Maximum Results from Practice Sessions

• group athletes in as small a group as possible
• Correct form must be overlearned to establish
  retention
• extend experiences by adding variety to practice
  sessions
• practice sessions that are shorter and involve
  fewer repetitions generally will produce better
  results than longer sessions with more
  repetitions
• practice sessions that occur over a long period
  of time are more effective than those crowded
  into a short period of time
• mental practice should be used in conjunction
  with regular practice
• observation by the coach should positive in
  nature and generate comments to eliminate errors
  and inefficient movements

19
Planning A Practice Session

• Efficient, planned practices yield optimal
  learning and performances.
• Consider the ultimate goal of the workout.
• The plan for a given workout should include
• Warm-up
• Review and/or practice of previously taught
  skills
• Teaching and practice of new techniques
• Fitness training
• Cool down
• Post workout evaluation of the session