TRAINING IN SPORTS

UNIT- 10

SCHOLAR SAKSHAM HAJELA sakshampgt.hpe@gmail.com

 CONTENT

Sports training and its aims

Concept of Talent Identification and Talent Development in Sports

Introduction to Sports Training Cycle - Micro, Meso, Macro Cycle.

Types & Method to Develop - Strength, Endurance and Speed

Types & Method to Develop - Flexibility and Coordinative Ability

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 SPORTS TRAINING
• Sports training is a special process of preparation of sports persons based on scientific
principles aimed at improving and maintaining higher performance capacity in different
sports activities.

• Aims of sports training

– Develop skills and fitness specific to a particular sport.
– Development of technical and tactical efficiency.
– To improve the physical fitness of the individual.
– Work effectively within a group toward common goals.

“Talent identification is the process by which children are

encouraged to participate in the sport they are most likely Talent
Selection

to succeed, based on selected parameters. These Talent Development

parameters are designed to predict performance capacity,
considering the child’s current level of fitness and maturity.” Talent Identification

Talent Detection
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 TALENT IDENTIFICATION
• ‘Talent' is defined as the presence or absence of particular skills identified at earlier time that predict
future performance.
• Talent identification is the search for young athletes with the potential to become elite athletes.
• Finding young athletes with the potential to become exceptional athletes is known as talent
identification.
• Talent Identification is to recognise the current participants, who are already playing the sports of
their choice, with the potential to become elite performers. Their performance is predicted over
various periods of time by measuring physical, physiological, psychological and sociological attributes.
• The main components of talent identification are:
• Physical characteristics such as size, strength, and maturation.
• Physiological characteristics are speed, agility and other components of fitness.
• Technical skills comprise of dribbling, passing control and shooting along with defensive skills,
• Psychological attributes such as self-esteem, goal setting, self-talk, mental imagery and positive
attitude are also taken into consideration.

TALENT DEVELOPMENT
• Talent development provides suitable learning environment so that ATHLETES talent can be realized.
• It is the first step in the progression from the beginner to successful international athlete. This phase
provides such a learning environment which converts young athletes into sporting stars of the future.
Talent development is the next significant phase in the achievement of sporting success.
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 Talent Identification and Talent Development Process
• Talent identification and talent development involve the following steps in the pursuit of sporting excellence:
• Talent Detection. The searching of potential athletes or sportspersons who are not currently participating in
the sports. It aims to encourage and motivate children to choose one or more sports according to their
personality traits.
• Talent Identification. The recognizing of participants with potential at an earlier age to become elite
performers in the future.
• Talent Development: Provides athletes with a suitable learning environment to accelerate or realize their
potential (capability).
• Talent Selection: It is the ongoing process of identifying individuals at various stages of development who
demonstrate pre-requisite level of performance. It largely involves the traditional approach to talent
identification and talent development. The sporting talent can be groomed well with the help of the above
mentioned steps.

• The first stage of the process could occur between the ages of 10 and 12, using essential fields tests that are
easy to administer. Those who seem talented could then be encouraged to participate in general training in
schools and clubs.
• The second phase of the selection procedure could occur between 13 and 16. Again, the tests should be
carried out in schools and be easy to administer. Those selected at this stage would then be invited to
undergo more sophisticated tests, administered by specialists in the area or state centres, consisting of field
tests and laboratory tests depending on the facilities available. The test battery should include background
information, training history, competition results, anthropometric measurements, and psychological and
physiological tests.
• Finally, those selected should be allocated to elite junior programmes on an event-group basis. Those who
show promising results in the second-stage tests but are not ultimately selected should be encouraged to
participate in club training programmes.
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 INTRODUCTION TO SPORTS TRAINING CYCLE AND PERIODIZATION
• Periodisation is the systematic planning of sports training. Periodisation is the process of dividing a long
term plan of training composed of 2 to 4 year cycles,
• Periodisation of training cycles was originated in USSR in 1960s.
• In periodisation process, the annual training plan is divided into specific time blocks or periods,
• In periodisation, the whole training cycle is divided into three periods, i.e.,
– Preparatory Period (1 to 6 months),
– Competition Period (7 to 11 months) and
– Transitional Period (12th month).
• To develop an effective training programme, it important to understand the foundation of periodisation.
The foundation of periodisation consists of three training cycles:
Macrocycle, Mesocycle and Microcycle.

Preparation component and its Content

duration
Multiyear preparation (years) Long term systematic training composed of 2 to 4 years (may be more than that)

Macrocycles (months) Large size training cycle (annual cycle). It includes preparatory, competition and transitional
periods.
Mesocycle (Weeks) Medium size training cycle consists of a number microcycles.

Microcycle (Days) Small size training cycle consists of a number of days.

Workout (Hour/minutes) A single training session for few hours or minutes.

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 MACROCYCLE
• A macrocycle is an annual plan of training. It is the longest of the three cycles. There are three phases
in macrocycle: preparation period, competition period and transitional period.
• Macrocycle includes all 52 weeks of annual plan. For example, if you want top performance for a
national championship, one year from now, you can mark that date on your calendar and work
backward to create a programme that allows you to peak at that time. The length of a macrocycle
depends on the sportsperson. An Olympic athlete may have a 4-year macrocycle, also called an
Olympic cycle. The purpose of a macrocycle is to establish a long term goal and use the other cycles to
work towards it.
MESOCYCLE SCHOLAR SAKSHAM HAJELA sakshampgt.hpe@gmail.com

• A mesocycle usually range from 2 to 6 weeks, but it can be shorter or longer. A single mesocycle usually
focuses on one training quality (i.e., strength, hypertrophy or endurance). There are longer mesocycles
during preparatory phase and shorter during the competitive phase. The more important is the
component of fitness, the longer an athlete may spend on it.
• The mesocycles are broken down into microcycles.

MICROCYCLE
• A microcycles is the shortest training cycle. It is usually of one week long. A microcycle provides the
information that an athlete needs to complete his training for that week. Microcycles may be similar
from week to week.
• For example, a weight training microcycle may have the same exercises, however, the weight lifted may
increase during different cycles. Microcycles may also be different from week to week, for example, a
running programme may have different intensity, duration and training method guidelines. A
microcycle should be formulated very carefully as the success of the training cycle depends on it.
 STRENGTH
• The ability to carry out work against a resistance. Strength is the maximal force you can apply against a
load.
• Strength is the ability of the muscles to overcome resistance. It is an essential element or component of
physical fitness.
• According to Barrow and McGee, "Strength is the capacity of the whole body or of any of its parts to
exert force."
• Strength can also be defined as the amount of force a muscle or muscle group can exert. Strength of
the body can be measured in pounds or dynes.
MAXIMUM STRENGTH

DYNAMIC STRENGTH
EXPLOSIVE STRENGTH
ISOTONIC STRENGTH
TYPES OF STRENGTH STATIC STRENGTH
ISOMETRIC STRENGTH STRENGTH ENDURANCE

METHODS • Isometric exercise,

OF • Isotonic exercise,
IMPROVING • Iso-kinetic exercise.
STRENGTH
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 DYNAMIC STRENGTH
• Dynamic strength can be called isotonic strength because it is related to movements. In pull-ups and
push-ups, we require dynamic strength. While performing such workout, there is a diminishing
tendency in dynamic strength and as a result, after sometime, muscles refuse to do work.
• The dynamic strength can be divided into three parts-
1. Maximum Strength
2. Explosive Strength
3. Strength Endurance

• MAXIMUM STRENGTH
• Maximum Strength is the ability to work against maximum resistance. Maximum strength is not used
in majority of sports. It is usually used in those sports where very heavy resistances are to be tackled,
e.g., weightlifting, shot- put, hammer throw, discus throw,

• EXPLOSIVE STRENGTH
• Explosive strength can be defined as the ability to overcome resistance with high speed. In fact, it is a
combination of strength and speed abilities. Explosive strength is generally used in sprint starts,
weightlifting........

• STRENGTH ENDURANCE
• It is the combination of strength and endurance abilities. Strength endurance can be defined as the
ability to overcome resistance or to act against resistance under conditions of fatigue. It can be a form
of static or dynamic strength depending on the fact whether the movement is static or dynamic.
Strength endurance is commonly used in long distance races, swimming, road cycling,

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 STATIC STRENGTH
• Static Strength: Static strength is also called isometric strength. It is the ability of muscles to act against
resistance. Static strength can be measured by dynamometer. This type of strength is not seen directly.
Static strength is not usually applied in sports but in weightlifting it is used in phases.

DYANAMOMETER

METHODS OF
INCREASING ISOMETRIC EXERCISE
STRENGTH
• Isometric exercises are those exercises, which are not visible. In fact, there are no direct movements,
hence they cannot be observed. In these exercises, work is performed but it is not seen directly. When
these exercises Shaking are done, muscles do not change their length. Muscle remain constant and
still. Muscles may feel a slight tremor (shaking) if exercise is done for a prolonged time. The more we
exert force or strength, the more tremor will be seen in the muscles.
• These exercises are used for the development of strength. The strength gained through isometric
exercises is usually not of much value in sports.
• These exercises are valuable for rehabilitation purposes. These exercises can even be done by a
person who is injured. Isometric exercises should not be performed by children and untrained
persons.

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 ISOTONIC EXERCISE
• Isotonic exercises are those exercises in which movements can be seen directly. Work is done in these
exercises.
• Isotonic exercises tone up the muscles.
• Muscles become flexible.
• Length of the muscles can be increased by isotonic exercises.
• These exercises are of much value in the field of sports.
• These are the best for strength development. SCHOLAR SAKSHAM HAJELA sakshampgt.hpe@gmail.com

• Calisthenics exercises, running and jumping on the spot, weight training exercises, exercises with
medicine ball are the best examples of isotonic exercises. These exercises can be done with or
without technical equipment.
ISOKINETIC EXERCISE
• Isokinetic exercises are performed on specially designed machines. These exercises were developed
by Perrine in 1968. These exercises involve a specific type of muscle contraction, which is usually not
applicable in sports and games except in water-sports such as rowing and swimming.
• In isotonic exercises, contraction of muscle applies maximum force only at a particular angle during a
range of movement, whereas, in isokinetic exercises contraction of muscle applies maximum force
throughout the complete range of movement. According to the individual's capacity, the speed of
contraction can be adjusted.
• Isokinetic training is a type of exercise training that uses a special machine.
• Isokinetic — or “same speed” — exercise refers to movement at a constant speed regardless of the
amount of resistance applied. Muscles contract at a constant speed in isokinetic contraction.
 ENDURANCE
• Endurance is ability to perform work over an extended period of time.
• Endurance is the ability to sustain an activity.
•
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Barrow and McGee, define endurance as the result of a physiologic capacity of the individual to sustain
movement over a period of time.
• In all sports activities, endurance is directly or indirectly of high importance. It is usually measured by the number of
repetitions. For example, the number of sit-ups an individual can complete in one minute is often used to measure the
endurance of the stomach muscle.

According to the nature of activity, the endurance is classified into following types:
• Basic Endurance- Also known as aerobic endurance, because basic endurance depends mainly on aerobic
endurance. In fact, basic endurance is the ability to perform movements in which large number of body
muscles are involved and the activity is performed at slow speed or pace for a long duration.
• General Endurance- General endurance means doing sports activity in the condition of fatigue. General
endurance is not specific to any sports. It is developed through general exercises. The better the general
endurance, better the performance in sports.
• Specific Endurance-Specific endurance is the ability to resist the fatigue caused by a particular sports activity.
As the nature of fatigue is different from sports to sports, the specific endurance is different from sports to
sports. For example, the specific endurance for a wrestler is to combat effectively in three rounds or six
minutes, whereas it is 4 rounds for a boxer.

According to the duration of activity, the endurance is classified into following types:
• Speed Endurance- Ability to resist fatigue in activities that last up to 45 seconds. For example, 400m sprint.
• Short-term endurance- Ability to resist fatigue in activities that start from 45 seconds and last up to 2minutes.
For example.800m race.
• Medium-term endurance- Ability to resist fatigue in activities that range from 2minutes to 11minutes.For
example. 1500 m race.
• Long-term endurance- Ability to resist fatigue in activities that last more than 11 minutes. for example, 5000m
cross country, 10,000m race, and marathon requires such type of endurance.
 CONTINUOUS TRAINING METHOD
• In continuous training method, an exercise is performed for a long duration without any break. In this
method, intensity remains low because the exercise is done for a longer period.
• Cross country race is the best example of continuous method. In this method, the rate of heartbeat
remains in between 140-160 beats per minute. The total duration of the exercise should not be less
than 30 minutes. This duration of exercise can be increased according to endurance ability of the
sportsperson or athlete.
Advantages
• It increases glycogen in muscles and liver.
• It increases the number and size of mitochondria.
• It also increases the efficiency of heart and lungs. SCHOLAR SAKSHAM HAJELA sakshampgt.hpe@gmail.com

• It improves willpower and makes the individual well-determined under the condition
• It makes the individual self-disciplined and self-confident.

INTERVAL TRAINING METHOD

• It is a training of heart, through endurance training. If you run, your heart beats at a faster rate.
• Bikila, the famous athletic coach of Finland, introduced this training method in 1920.
• He stressed on the importance of rhythm between work and rest in the method, and called it Terrace
Training. He used to run 400 m 10 to 20 times daily instead of running 10 to 20 miles daily.
• This training method is based upon effort and recovery principle. During interval training, recovery
period is given to the athlete after each speedy workout. Recovery period can be adjusted according
to the efficiency of athlete. The load can be increased by reducing the recovery period or by
increasing the workout. R U N - R E S T - R U N - R E S T - R U N - R E S T - R U N - R E S T
 FARTLEK TRAINING METHOD
GOSTA HOLMER in 1930
• Fartlek training method is used for developing endurance.
• The word 'fartlek' is a Swedish word means 'speed play'. It is such a training method that blends
continuous training with interval training.
• This training method lays emphasis on both aerobic and anaerobic systems. In this method, pace or
speed is not pre-planned and thus it is left to the intelligence of individual. He/she can change his/her
speed according to the surroundings (hills, rivers, forests, muddy roads, metal roads and grassy
grounds). Self discipline is very important in this method.
• Warm-up, jogging or slow running for 5 to 10 minutes.
• Steady, hard speed for 1.5 to 2.5 km.
• Recovery, rapid walking for at least 5 minutes.
• Start of speed work: easy running between sprints of about 50 to 60 meters repeated until getting a
little tired.
• Easy running with three or four 'quick steps‘
• Full speed uphill for 175 to 200 m.
• Fast pace of 1 minute. The above-mentioned routine is repeated until the total time prescribed on the
training schedule has elapsed.

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 Advantages And Disadvantages of Fartlek Training Method
Advantages
• It keeps the heart rate up allowing an athlete to get good cardiovascular endurance.
• It is good for aerobic and anaerobic fitness. That is why it makes an athlete a better sprinter and a better
long distance runner.
• Due to the sprinting intervals, it makes the body versatile.
• It is flexible in nature.
• A number of athletes can take part in this training simultaneously.
• In this training method no equipment is required. Hence, it can be organised without any problem.
• It can be easily adapted to the athlete's need.
Disadvantages SCHOLAR SAKSHAM HAJELA sakshampgt.hpe@gmail.com

• It is difficult to see how hard the trainee is making efforts.

• Sometimes the athlete is likely to give up effort.
• It may cause accidents because it is not pre-planned.
• An appropriate check on trainees cannot always be maintained.

• Variable Pace Method: In this method, activity is performed at a changing pace, but this
change in speed is pre-planned. The heart rate usually ranges between 140-180 beats per minute
during this method. The duration of this method may range from 15 minutes to 1 hour. Due to the
varied pace, this exercise is very strenuous and should be done by trained athletes.
• Effect of Variable Pace Method
• Increases glycogen in the muscles / Increases the number and size of mitochondria
• Increases efficiency of heart and lungs / Improves willpower and confidence / Improve VO2 Max
 SPEED
• Johnson and Nelson defined speed as “the capacity of an individual to perform successive movement of
the same pattern at a fast rate.”
• Speed is the ability to move from one place to another in the shortest period of time.
• It means that it is the velocity with which an individual can execute his/her movement.
• Speed is a motor ability that depends on genetic and environmental factors. Genetic factors, as we all
know, cannot be manipulated. An individual having fast-twitch fibres in a comparatively higher
percentage than slow-twitch fibres will have more speed.
• The ratio of these muscle fibres cannot be changed.

Types Of Speed

Reaction Acceleration Movement Locomotor Speed

Ability Ability Speed Ability Endurance

Simple Reaction Complex

Ability Reaction Ability

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• Reaction ability is the ability to react quickly and effectively to any action or
signal.
• Simple Reaction Ability: It is the ability to react quickly in already determined manner to a
known signal. For example, the reaction of a racer in the start of sprint races is already
known to the racer.
• Complex Reaction Ability: It is the ability to react quickly and accurately unexpected signals.
such as facing a ball in cricket by a batsman.

• Acceleration ability is the ability to achieve maximum speed from a

stationary position or from low speed state. This ability is mainly depend upon explosive
strength, technique and flexibility

• Movement speed is the ability to do a movement in a minimum time. It

depend upon the explosive strength, technique, coordinative ability and flexibility.

• Locomotor ability is the ability to maintain maximum speed for maximum

time or distance. (100m, 200m, 400m)

• Speed endurance is the ability to perform movement with high speed under
a condition of fatigue, it depend upon explosive strength, speed, endurance, lactic acid
tolerance, muscular endurance and technique.
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 ACCELERATION RUNS

• A special form of sprint training in which running speed is gradually increased from jogging to striding
and, finally, to sprinting at maximum pace. This kind of run needs rest in between. It usually takes 50-
60 metres for a sprinter to attain maximum speed after the start. Athlete should perform 6-12
repetitions with intervals for complete recovery in between. The acceleration runs must be done after
proper warm-up.

PACE RUNS OR RACES

• Pace, also called rhythm.
• Pace races mean running the whole race at a constant speed. In pace races, an athlete run the race
with uniform speed. Generally, 800 m and above races are included in pace races. As a matter of fact,
an athlete can run a distance of 300 m at full speed. So, in longer races such as 800 m or above races
he/she must conserve his energy by reducing his speed.

• For example, if there is a runner of 800 m race and his best time is 1 minute 40 seconds. So, he/she
should run the first 400 m in 49 seconds and the next 400 m in 51 seconds. This procedure is called
pace race or pace run.

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 FLEXIBILITY
• Flexibility is the range of movements of joints. In other words, it means the range of motion available
in a joint. It is affected by muscle length, joint structure tendons, ligaments, and other factors.
TYPE OF
FLEXIBILITY

PASSIVE ACTIVE
FLEXIBILITY FLEXIBILITY

S TAT I C DYNAMIC
FLEXIBILITY FLEXIBILITY

General Flexibility is used generally It is not used for any sporting event
Specific Flexibility is the ability to perform specific movements related to specific sports.

TIPS FOR DEVELOPING FLEXIBILITY

1. Always warm up before stretching.

2. Stretch your entire body.
3. Hold your stretch for at least 15 to 30 seconds, but do not bounce.
4. Stretch to the point where you feel some mild tension. If you feel any pain, stop and pull back until you feel no pain.
5. Breathe normally when stretching; never hold your breath.
6. Stretch slowly
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 TYPE OF FLEXIB ILITY
• General Flexibility is used generally and It is not used for any sporting event
• Specific Flexibility is the ability to perform specific movements related to specific sports.
• Passive Flexibility: The ability to do movements with greater distance with external help is called
passive flexibility, e.g., stretching exercises with the help of a partner. Passive flexibility is always more
than active flexibility. In fact, passive flexibility is the foundation for active flexibility.
• Active Flexibility: Active flexibility is the ability to do movement for a longer distance without external
help, e.g., to do a stretch without the help of a partner. Active flexibility can further be divided into
two parts-static flexibility and dynamic flexibility.
– Static Flexibility: Static flexibility is usually required by a sportsperson when he/she remains in
static position, e.g., in diving, sitting, lying and starting position in various sports.
– Dynamic Flexibility: Dynamic flexibility is needed for doing movements with greater distance
when an individual is in motion. Both types of flexibilities are essential for a general individual
and for a sportsperson.

1. Flexibility ensures more force and speed developed by the muscles.

Importance 2. It is due to the flexibility to perform movements with minimum muscular tension
of 3. It reduces stiffness in joints.
Flexibility 4. It reduces the risk of injuries
5. It helps in maintaining appropriate posture while performing.
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 METHOD TO IMPROVE FLEXIBILITY
• Slow Stretching: The first and foremost way to improve flexibility is slowly stretching the
muscles around the joint. The critical point to note here is that stretching should be slow and without
any jerky movements.

• Slow Stretch and Hold: The next stage after stretching is to hold for about 6-8
seconds at the maximum stretching point. This method is considered to be the most commonly used
method in the field of games and sports.

• Ballistic method, the movement is performed with a swing in a rhythmic way. The related
joint is stretched with a swing. The stretching exercise can be performed rhythmically with a count. At
each count, the joint is stretched to the maximum limit and then it is again flexed. Before performing
such exercise, appropriate warm-up is essential.

• Static stretching method involves gradually easing into the stretch position and
holding the position. Static stretching requires you to move a muscle as far as it can go without feeling
any pain, then hold that position for 20 to 45 seconds

• Dynamic stretching is a movement-based type of stretching. It consist of controlled leg

and arm swings movement to the limit of your range of motion.
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 PROPRIOCEPTIVE NEURO-MUSCULAR FACILITATION
• It is also known as the post isometric stretch
• According to this technique, if a muscle is contracted maximally for a few seconds, then after the
contraction the muscle gains the maximum relaxation. It means that the muscle is first contracted for
5-7 seconds and then gradually stretched to its maximum limit and held in this position for about 8-10
seconds. The process is to be repeated 4-8 times for each muscle group.
• Developed by Dr. Herman Kabat in 1940.
• PNF stretching is an advanced form of flexibility training. It involves the contraction and stretching of
muscles. The technique was first used in clinical rehabilitation.

PROCEDURE OF PNF TECHNIQUE

1. You move into the stretch position so that you may feel the stretch sensation.
2. Your partner holds the limb in this stretched position.
3. You then push against your partner by contracting the antagonistic muscles for 6 to 10 seconds and
then relax. During the contraction, your partner aims to resist any movement of the limb.
4. Your partner then moves the limb further into the stretch until you feel the stretch sensation.
5. Then again go back to no.(2) to repeat the same procedure. Repeat the whole procedure for 3 to 4
times.
• Antagonistic muscle is the muscle that opposes the action

• D

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 COORDINATIVE ABILITIES
• Coordinative abilities are those abilities which stabilized and generalized pattern of motor control.
These abilities help the sportsman to do a group of movements with better quality and
effect.________________Zimmerman et al,
• Coordinative abilities primarily depend upon the central nervous system.

ORIENTATION ABILITY

COUPLING ABILITY

REACTION ABILITY

TYPES OF COORDINATIVE ABILITY BALANCE ABILITY

RHYTHM ABILITY

ADAPTATION ABILITY

DIFFERENTATION ABILITY
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 ORIENTATION ABILITY
• Orientation Ability is the ability to analyse and change the position and movements of the body in
relation to time and space available in the field of action. For example, in gymnastics, body movement
and position are important for orientation.

COUPLING ABILITY
• Coupling ability is the ability to combine the movements of different body parts for performing
perfect sports movements. This ability is very important in all sports but specially in team games,
gymnastics and combative sports (boxing, wrestling, etc.). For example, in boxing, the movements of
hands, head, trunk and feet are essential to couple to achieve a certain goal.

REACTION ABILITY
Reaction Ability is the ability to react immediately, quickly and effectively to a signal.
Two types:- Simple Reaction Ability & Complex Reaction Ability

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 BALANCE ABILITY
• As the ability to maintain balance during the complete body movement & to regain balance quickly
after the balance disturbing movement.
• It can also be defined as the ability to control the body's position, either in stationary position (e.g., a
handstand on parallel bars or horizontal bar) or while moving (e.g., water skiing and performing on the
balancing beam).

RHYTHM ABILITY
• To observe or perceive the rhythm of a movement & to do the movement with external rhythm -music
or express.
• Rhythm ability is also required in synchronized swimming. In various sports, rhythm is not given from
outside, the sportsperson uses the rhythm which is already stored in his/her motor memory. This type
of ability is significant in gymnastics, synchronized swimming, diving, figure skating,

ADAPTATION ABILITY
• Adaptation ability to adjust or change the movement effectively on the basis of changes or anticipated
(expected) changes in the situation.

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 DIFFERENTATION ABILITY
• Ability to achieve a high degree of accuracy of separate body movement and movement phases in a motor action. The
high level of this ability depends on experienced movement and the degree of mastery over motor action.
MOVEMENT PHASES
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METHOD TO DEVELOP
COORDINATIVE ABILITIES
• Regular Physical Exercises. Regular physical exercises help in improving coordinative abilities because different types of
physical exercises involve different coordinative abilities such as rhythm ability, balance ability, coupling ability and
adaptation ability.
• Movements should be done correctly. Movements should be done correctly. When we do various exercises, we usually
make different movements., These movements should be executed correctly and consciously with proper concentration.
It enables the sportspersons to control and regulate their movements.
• Degree of Difficulty. To develop coordinative abilities the degree of difficulty of physical exercises should be increased
systematically. There are various methods to increase the degree of difficulty correctly such as variation in movement
execution, change in the external condition, practice against time, practice under fatigue, etc.
• Suitable General and Specific Exercises. Different types of general exercises should be involved in training programme to
improve general coordinative abilities, whereas specific exercises should be done to improve specific coordinative
abilities.
• Variation in Exercises. Limited number of physical exercises do not give the desired results because each set of exercises
have effect for limited period of time. Therefore, exercises should be changed frequently to improve various coordinative
abilities.
• Modification in Exercises. We should always try our best to modify the exercises by keeping in view to develop different
coordinative abilities. This type of modification in essential for faster and effective improvement of coordinative abilities.
For Any Query Feel Free To Contact Me
SCHOLAR SAKSHAM HAJELA (P.E.T)
(Physical.Education.Teacher)
Tagore Public School, Vaishali Nagar, Jaipur RAJ

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