Sports Training Methods for motor qualities

Motor quality development, training methods for Speed, Strength, Endurance, Flexibility, Coordination

1. SPORTS TRAINING METHODS PROF. DR. MAKARAND JOSHI PROFESSOR & HEAD MSM’S COPE, AURANGABAD

2. TRAINING METHODS There are many specific training program for development of various motor qualities. In training there are different sets of methods for different training task:-  These are 1. Methods of Conditioning 2. Methods of Technique training 3. Methods of Tactical training 4. Methods of Intellectual development. 13-10-2024 Prof. Dr. Makarand Joshi

3.   Development of various Motor qualities. A. Training for Speed development :-    1. Reaction ability :- The sportsman reacts repeatedly  2. Acceleration ability :- acceleration ability improved by shots Sprints.  3. Locomotor ability:- It is the ability to maintain maximum speed of motion for maximum duration possible.  4. Movement speed:- it is improved directly by improving technique, explosive strength.  5. Speed Endurance :- it is improved by doing speed work out with short intervals. 13-10-2024 Prof. Dr. Makarand Joshi

4. Example of:- Speed Training :- Locomotion Ability Athletic Development Training Program:   * Phase 1: Foundation (Weeks 1-4)* _Warm-up (15-20 minutes) 1. Light cardio (jogging, jumping jacks) 2. Dynamic stretching (leg swings, arm circles, hip circles) 3. Muscle activation (glute bridges, leg raises)   *Locomotion Drills*  1. Linear Running: 3 sets of 20-30 meters 2. Lateral Shuffles: 3 sets of 10-15 meters (per direction) 3. Carioca Drills: 3 sets of 10-15 meters (per direction) 4. Back pedalling: 3 sets of 10-15 meters 5. Agility Ladder Drills: 3 sets of 10-15 reps 13-10-2024 Prof. Dr. Makarand Joshi

5. Locomotion Ability Athletic Development Training Program *Strength Training * 1. Squats: 3 sets of 8-12 reps 2. Lunges: 3 sets of 8-12 reps (per leg) 3. Leg Press: 3 sets of 8-12 reps 4. Calf Raises: 3 sets of 12-15 reps 5. Core Exercises (planks, Russian twists): 3 sets of 10-12 reps   *Plyometrics*  1. Box Jumps: 3 sets of 10 reps 2. Depth Jumps: 3 sets of 10 reps 3. Lateral Bounds: 3 sets of 10 reps (per leg)   *Cool-down (5-10 minutes)*  1. Static stretching (hamstrings, quadriceps, calves) 13-10-2024 Prof. Dr. Makarand Joshi

6. Locomotion Ability Athletic Development Training Program *Phase 2: Development (Weeks 5-8)* _Increase intensity and volume_  1. Locomotion drills with resistance bands or weights 2. Agility ladder drills with increased complexity 3. Plyometric exercises with increased height or distance   *Phase 3: Power (Weeks 9-12)*  _Focus on explosive power_  1. Sprinting: 3 sets of 30-50 meters 2. Resistance band training: 3 sets of 10-15 reps 3. Plyometric exercises with maximum intensity   Prof. Dr. Makarand Joshi 13-10-2024

7. Locomotion Ability Athletic Development Training Program *Progressive Overload* 1. Increase reps, sets, or weight every two weeks 2. Gradually increase exercise difficulty   *Injury Prevention*  1. Warm up and cool down properly 2. Focus on proper form and technique 3. Incorporate injury prevention exercises (e.g., single-leg hops)   *Assessment and Evaluation*  1. 40-yard dash 2. Pro Agility Shuttle 3. Vertical Jump 13-10-2024 Prof. Dr. Makarand Joshi

8. ENDURANCE TRAINING:- B. Training for Endurance Development 1. Continuous method:- in this method and exercise is done for long time without any break, it may be for 30 minutes, 45 minutes continuous, 1 hour continuous or more than that.  a. Slow continuous method:- in this method the exercise is done for very long duration at a certain speed without any pause.  b. Fast continuous method :- in this method the work is done at a fast rate heart rate is between 160 - 180 beats per minute.   13-10-2024 Prof. Dr. Makarand Joshi

9. ENDURANCE TRAINING:- 2. Variable pace method:- in this method the exercise is done continuously, but with changing pace (or) speed. The heart rate ranges between 140 - 180 beats per minute.  3. Fartlek method :- In Fartlek, the change of pace or speed is not pre planned. The place and surface on which sportsman is running also varies. 13-10-2024 Prof. Dr. Makarand Joshi

10. C. Training for Strength development .   1. Dynamic Concentric Method  a. Maximum resistance Method:- The intensity is from 80 % to 100% maximum effect improvement in maximum strength, improvement of explosive strength.  b. Submaximal resistance Method:- intensity 50 to 80%. 13-10-2024 Prof. Dr. Makarand Joshi

11. Maximum Strength Training :- (Example of) B. Submaximal strength training Method :- (with free hand exercise program) Warm-up (5-10 minutes)* 1. Light cardio (jogging, jumping jacks) 2. Dynamic stretching (arm circles, leg swings)  (Upper Body)*  1. Push-ups: 3 sets of 10 reps 2. Tricep dips (using a chair or bench): 3 sets of 10 reps 3. Arm raises (front, side, rear): 3 sets of 10 reps 4. Shoulder rolls: 3 sets of 10 reps 5. Wall sit with arm lift: 3 sets of 10 reps  ( Lower Body)*  1. Squats: 3 sets of 10 reps 2. Lunges: 3 sets of 10 reps (per leg) 3. Calf raises: 3 sets of 15 reps 4. Glute bridges: 3 sets of 10 reps 5. Leg swings (front, side, rear): 3 sets of 10 reps   13-10-2024 Prof. Dr. Makarand Joshi

12. B. Submaximal strength training Method :- (with free hand exercise program) ( Core)* 1. Plank: 3 sets of 30-second hold 2. Russian twists (sitting on floor): 3 sets of 10 reps 3. Leg raises (hanging leg raises): 3 sets of 10 reps 4. Bicycle crunches: 3 sets of 10 reps 5. Woodchoppers (using a medicine ball): 3 sets of 10 reps    (Upper Body)*  1. Inverted rows (using a towel or resistance band): 3 sets of 10 reps 2. Shoulder press (using light dumbbells or water bottles): 3 sets of 10 reps 3. Bicep curls (using light dumbbells or water bottles): 3 sets of 10 reps 4. Tricep extensions (using light dumbbells or water bottles): 3 sets of 10 reps 5. Chest press (using a resistance band): 3 sets of 10 reps 13-10-2024 Prof. Dr. Makarand Joshi

13. B. Submaximal strength training Method :- (with free hand exercise program) ( Lower Body)* 1. Step-ups (using a chair or bench): 3 sets of 10 reps (per leg) 2. Calf raises on a step: 3 sets of 15 reps 3. Side lunges: 3 sets of 10 reps (per leg) 4. Wall sits with leg lift: 3 sets of 10 reps 5. Ankle circles: 3 sets of 10 reps   *Progressive Overload*  - Increase reps by 2-3 each week - Increase sets by 1 every two weeks - Gradually increase exercise difficulty (e.g., deeper squats)  *Submaximal Training Guidelines*  - 50-80% of maximum voluntary contraction (MVC) - 10-15 reps per se - 3-4 sets per exercise - 2-3 minutes rest between sets   *(Remember to*(Precautions)  - Consult a healthcare professional before starting any exercise program - Listen to your body and adjust intensity/volume as needed - Focus on proper form and technique   13-10-2024 Prof. Dr. Makarand Joshi

14. STRENGTH TRAINING  2. Dynamic Eccentric Method  a. Slow Eccentric method :- In this method the muscles are forced to contract eccentrically but with more than 100% of their force.  b. Reactive Method (Plyometric)   In this method the muscles are first made to strengthen against resistance before contracting them maximally.  3. Isometric contraction method :- in this method the muscles length does not changes but resistance occurred maximally. 13-10-2024 Prof. Dr. Makarand Joshi

15. Explosive S trength The explosive strength performance depends largely on the muscle cross section, contraction speed and inter and intra muscular coordination. As explosive strength is highly moment specific, the role of technique or skill should never be under estimated. Some methods discussed for the improvement of maximum strength are also very effective methods for the improvement of exclusive strength these methods are:-  विस्फोटक शक्ती ही विशेषता स्नायूंच्या रचनेवरून स्नायू आकुंचनच्या वेदा वरून व स्नायू समन्वयाच्या अंतर्गत कार्यावर निर्धारित असते . विस्फोटक शक्ती ही विशेष करुन कौशल्य अनुरूप वा खेळ निहाय विकसित करावी लागते . त्यामुळे खेळ निहाय याच्या प्रशिक्षण पद्धतीत फरक पडू शकतो .  13-10-2024 Prof. Dr. Makarand Joshi

16. Explosive S trength M ethod of sub maximum loads, reactive method and Iso-Kinetic method. When using this methods following adjustment should be made.   अधिकतम ताकद वाढवण्याच्या वरील दिलेल्या प्रशिक्षण पद्धतींमध्ये थोडेफार बदल करून विस्फोटक शक्ती वाढवण्यासाठी या पद्धतींचा उपयोग करता येतो , तो पुढील आवश्यक बदलानुसार . 1. The magnitude of resistance should be selected according to the nature of sports 2. Exercise resembling the competition activity should be used. 3. Stress during the exercise should be on speed of movement with proper movement execution. 1. अवरोधाचे आकारमान खेळाच्या स्वरूपानुसार तयार करून प्रशिक्षण द्यावे . 2. स्पर्धात्मक स्वरूपानुसार कसरतींची रचना करून प्रशिक्षणाचा उपयोग करावा . 3. हालचालींच्या अचूक कार्यमानावर व वेगवान हालचालींवर कसरती करताना भर द्यावा . 13-10-2024 Prof. Dr. Makarand Joshi

17. Explosive Strength:- In addition to the above mentioned methods for improving explosive strength the following two methods are also used :-  A. Using special and competition exercises with changed resistance for example i . Various types of jumps with additional resistance for example weight jackets of 3 to 5% of body weight. ii. Short sprints on slope with Inclination of not more than 10%. iii. Using heavier or lighter shot for putting the short. iv. Wrestling with a heavier or lighter partner or exercises with a dummy. 13-10-2024 Prof. Dr. Makarand Joshi

18. Explosive strength i ) Dynamic Concentric method (Maximal resistance method, Sub maximal resistance method) ii} Dynamic Eccentric method (Reactive method, Plyometrics method) iii) Using Changed R esistance (Various jumps with additional weights, Exercise on slope or inclination, Exercise with heavier or lighter partner) iv) Intensive Interval M ethod: 13-10-2024 Prof. Dr. Makarand Joshi

19. Explosive Strength:- Intensive interval method . तीव्रतम मध्यांतर पद्धती :- ही पद्धत 1988 साली स्काॅलिश यांनी सुचविलेली आहे . Load Parameters Actual execution Intensity Approximately 70 to 80% Repetitions 8 to 12 Recovery between the sets. 90 to 180 sec. Speed of moment -. explosive 13-10-2024 Prof. Dr. Makarand Joshi

20. Explosive Strength :- Explosive strength training with plyometrics improves muscular power, speed, and reactivity.   * Warm-up (10-15 minutes )* 1. Light cardio (jogging, jumping jacks) 2. Dynamic stretching (leg swings, arm circles, hip circles) 3. Muscle activation (glute bridges, leg raises)  *Plyometric Exercises*   *Lower Body*  1. Squat Jumps: 3 sets of 10 reps 2. Box Jumps: 3 sets of 10 reps (progressively increase box height) 3. Depth Jumps: 3 sets of 10 reps (jump from 12-18 inches) 4. Lateral Bounds: 3 sets of 10 reps (per leg) 5. Calf Raises on a Step: 3 sets of 15 reps 13-10-2024 Prof. Dr. Makarand Joshi

21. Explosive strength training with plyometrics improves muscular power, speed, and reactivity.  Upper Body* 1. Medicine Ball Throws: 3 sets of 10 reps 2. Plyometric Push-ups: 3 sets of 10 reps 3. Box Push-ups: 3 sets of 10 reps 4. Clapping Push-ups: 3 sets of 10 reps 5. Resistance Band Chest Press: 3 sets of 10 reps  * Core*  1. Plyometric Plank Jumps: 3 sets of 10 reps 2. Russian Twists with Medicine Ball: 3 sets of 10 reps 3. Leg Raises on a Swiss Ball: 3 sets of 10 reps 4. Woodchoppers with Medicine Ball: 3 sets of 10 reps 13-10-2024 Prof. Dr. Makarand Joshi

22. Explosive strength training with plyometrics improves muscular power, speed, and reactivity.   *Progressive Overload*  - Increase reps by 2-3 each week - Increase sets by 1 every two weeks - Gradually increase exercise difficulty (e.g., deeper squats) - Increase box height or weight  *Training Guidelines*  - 2-3 times per week - 3-4 sets per exercise - 2-3 minutes rest between sets - Focus on proper form and technique  * Sample Periodization*  - Week 1-4: Introduction to plyometrics (lower intensity) - Week 5-8: Increase intensity and volume - Week 9-12: Maximal strength phase (highest intensity)   *Important Considerations*  - Warm up and cool down properly - Start with lower intensity and progress gradually - Focus on proper landing techniques - Incorporate injury prevention exercises 13-10-2024 Prof. Dr. Makarand Joshi

23. C. Strength endurance:-   Like explosive strength it is also a complex motor ability and is the product of strength and endurance. Sports in which heavy resistance have to be tackled under conditions of fatigue the strength endurance depends considerably on maximum strength ( Zaciorski 1971, Harre 1986). But if the resistance to be tackled is less than 30% of the maximum strength then the strength endurance is not dependent on maximum strength. स्नायूंचा दमदारपणा :- ही पद्धत म्हणजे ताकद आणि दम यांचे मिश्रण आहे . या पद्धतीत स्नायूंचे स्थिर व अस्थिर असे दोन्ही प्रकारचे आकुंचन मोडते . थकवा आलेल्या स्थितीतही अवरोधाच्या विरुद्ध गुणात्मक व आवश्यक गतीत कार्य करण्याची क्षमता म्हणजे स्नायूंचा दमदारपणा होय . स्नायूंचा दमदारपणा हा अधिकतम ताकदीवर निर्धारित असतो ( झेसीओरस्की , 1971, हॅरे 1986). जर अवरोध आत्ताचे प्रमाण 30 टक्क्यांपेक्षा कमी असेल , अशावेळी स्नायूंचा दमदारपणा हा अधिकतम ताकदीवर निर्धारित नसतो . 13-10-2024 Prof. Dr. Makarand Joshi

24. Strength endurance:- Extensive Interval Method   Load Parameters Actual execution Intensity 30 to 40% Repetitions/ Duration Set 20 to 30 / 60 Sec. 3 to 6 Recovery between Station & sets. 120 to 180 sec.(Station Training) 10 to 30 seconds (set or circuit training) Speed of moment -. Medium / Moderate 13-10-2024 Prof. Dr. Makarand Joshi

25. Intensive interval method Load Parameters Actual execution Intensity 50 to 65% Duration 20 to 45 seconds. Recovery between Station & sets. 60 to 90 sec.( station training) 10 to 30 seconds (set or circuit training). Set 3 to 6 Speed of moment - Explosive 13-10-2024 Prof. Dr. Makarand Joshi

26. Strength endurance:- Other Methods i ) Extensive interval method ii) Intensive interval method iii) Use special exercise with higher resistance iv) Circuit training (Free hand station circuit training, Use weights circuit training) v) Repetition method (Constant, Progressive and Regressive) 13-10-2024 Prof. Dr. Makarand Joshi

27. Circuit training:-  हॅरे आणि लिओपोल्ड (1986) यांनी सुचवलेली ही पद्धत आहे . सर्किट ट्रेनिंग मधील व्यायाम पुढील पद्धतीने करता येतो . Number of exercise 8 to 12 Load Parameters Actual execution Intensity 30 to 60% Repetition / Duration 20 to 40 repetitions / 30 to 90 seconds. Recovery between Station & sets. Short and incomplete it should end when the heart rate falls to 120 to 140 beats per minute. Set 3 to 6 Speed of moment - Not less than that of competition Moment frequency. 40 to 70% of maximum when the duration is 45 seconds. 13-10-2024 Prof. Dr. Makarand Joshi

28. Strength training for muscle hypertrophy. ( Increase in muscle size or increase in body weight) Load Parameters Actual execution Intensity 80 to 90% (85% is optimum) Repetition ( Not fixed) To complete exertion in each set. If possible last two to three repetitions should be done with external assistance or help.. Recovery between sets. 60 to 240 seconds Set 5 to 10 Speed of moment - Slow to explosively smooth. Recovery in between training session. 24 to 48 hrs. Trained persons can do everyday but on split training principle. 13-10-2024 Prof. Dr. Makarand Joshi

29. Speed: A ) Reaction ability :- ( i . Simple reaction ability, ii. Complex reaction ability) i ) 10 M. Sprints- With different positions with different Signals. Ii ) Running with different signals with different directions. B) Movement Speed:- ( High Knee actions/ Step down with high speed-10 to 15 mtr . Movement speed – Maximum, Reptations – 10 to 15, Recovery – 1 to 2 minutes. (Active, Complete) 13-10-2024 Prof. Dr. Makarand Joshi

30. Speed:- C) Acceleration ability :- 30 mtrs . Run /5 Second Run – Intensity – Maximum, Repetition -3 to 5, Series – 2 to 3, Recovery – Full in between Series & Active recovery in between one sprint. D. Locomotion ability :- (30 mtr . Flying start) Intensity – Maximum, Duration – 6 to 9 Sec., Repetition – 5 to 10 ( 2 to 3 Series), Recovery – Full ( 5 m.) in Series, Active & Complete in each Sprint. E. Speed endurance (Repetition method, Intensive interval method) 220 M. Sprints – 3 to 4 times, 410 M. Sprints – 3 to 4 Times, Recovery – Full ( Complete) 13-10-2024 Prof. Dr. Makarand Joshi

31. Flexibility: Ballistic method ( eg. Leg swings from laying or standing position) Slow stretch and hold method ( eg. With Partner stretched the joints & holds at different angles for 3-8 sec.) Active flexibility method ( eg. Wall bar leg raise & holds, Splits, Bridge, Split sitting & Bending) Post isometric stretch (Contraction of muscles for few seconds at specific angle and stretch maximum) 13-10-2024 Prof. Dr. Makarand Joshi

32. Co-ordination: A. Differentiation ability ( eg. Both hand dribbling, Both feet dribbling) B. Orientation ability ( eg. Jump turn and pass) C. Coupling ability ( eg. Dribbling with throwing) D. Balance ability ( eg. Stork balance) E. Reaction ability ( eg. Movements on Audio/ Visual signals) F. Rhythm ability ( eg. Ballet/ Aerobics on music) G. Adaptation ability ( eg. Dribbling with eyes closed) H. Agility:- ( eg. Shuttle Run – 6 x 10 Mtr ., 5 to 6 Repetition, Recovery – I to 1.45 sec. in between One repetition. 13-10-2024 Prof. Dr. Makarand Joshi

33. Thank you very much PROF. DR. MAKARAND JOSHI PROFESSOR & I/C PRINCIPAL, MSM’S COPE, AURANGABAD NSNIS Coaching Diploma in Gymnastics, FIG Level III Aerobic Gymnastics Coaching Course. Asian Gymnastics Union Aerobic Gymnastics Technical Committee Member since 2019-2023 & 2023 -2026 13-10-2024 Prof. Dr. Makarand Joshi