Higher National 6 Badminton Principles of Training Li

Higher National 6 Badminton Principles of Training

Li: To know the principles of training To be able to apply the principles of training when planning for performance development

Principles of Training LEARN OFF BY HEART NOW!!!!! • Specificity • Progression • Overload – Frequency – Intensity – Time • Reversibility • Rest • Tedium SPORRT and FIT

Specificity Any training you do has to be specific to your needs; it has to be relevant to the activity, and to your existing levels of fitness and ability. ? i. e. if you were a long distance runner you would not train by lifting heavy weights.

Progression When training, it is important to start slowly and gradually increase the amount of exercise and keep overloading. It is important not to progress to quickly as you may risk injury or over train.

Overload Performance can only be improved by training more than you normally do (overloading). Overload means placing more demands on the body than normal. Once your body has adapted to these demands ad your current training, you must continue to progressively overload. Overload is possible by varying the frequency, intensity or time of training. • INCREASE FREQUENCY • INCREASE INTENSITY • INCREASE TIME

Frequency refers to how often you train. This varies according to the demands of the activity. Some activities require many training sessions per week over a number of months before improvement occurs.

Intensity refers to how hard you train. This relates to the demands of your training sessions. The setting of the levels of intensity is very important, especially for the speed/strength/power training aspects of physical fitness.

Example For the average performer to improve cardio-respiratory endurance they would need to: 1. Get heart rate within the training zone p u 85% of 220 -age l s e 60% of 220 -age in years 2. Work for 20 -30 minutes in training zone. 3. Do this 3 -4 times per week.

Duration refers to how long you train for. This varies according to the demands of the activity. - In a training session, duration refers to the length of planned time spent training and also applies to the length of individual training sessions within a programme

Reversibility Use it or loose it! Benefits gained from training are reversible i. e. When training stops (injury or end of season) the body reverts to its original condition. The time this takes to occur will be dependant upon how long you trained for. The longer you trained for the longer it will take before reversibility occurs.

Recovery It is important to have rest in your programme to allow your body time to recover. This could include rest between sets or complete rest days within your training programme.

Tedium Make sure to use a variety of training methods (or exercises) within your training programme. This will help to relieve tedium and avoid boredom during your training.