Training Session

How to structure a training session

It is important a coach takes time to plan each training session.  Training sessions should be developed from two or three goals that have been identified for that session. The elements of a training session that all coaches should include are:

1. a warm-up

2. the training activity

3. a cool down

4. rest period

Ok so here is what we want to achieve.

1.Discuss the 4 components of a training session

2. State the information needed about an athlete before planning a training session 

3. How to decide on appropriate activities 

Ok students please complete the following task and remember to take notes.

Task 1

Discuss the 4 components of a training session

https://www.youtube.com/watch?v=tH2Q5abIeIs

The warm-up

A warm-up is essential – you should never attempt a training session without a warm-up. It should include a number of exercises that will gradually get the whole body ready for work.

The exercises must:

• raise the blood flow to the muscles (i.e. increase your pulse rate)
• include stretching exercises to prepare the joints and muscles for harder work to come
• raise the body temperature
• prepare the mind for the physical work ahead

Be able to construct a warm-up session.

The warm-up is essential if injury is to be avoided during training. 

The training activity

The training activity can take many forms, but it should be interesting as well as useful. The exercises should be varied and relate to the sport that you are training for. Prolonged work on a small number of exercises can become boring and the effects of the training will be reduced. When choosing exercises it is important to remember the principles of overload, progression, specificity and reversibility.

The cool down

The cool down is important as it helps your body to return to normal. When a hard physical training session ends, an increased supply of blood is maintained in the muscles. This is because it is important to get rid of any oxygen debt that might have developed. However, the blood should be returned to general circulation as soon as possible to avoid pooling. If pooling occurs it can contribute to a feeling of faintness and dizziness. The type of exercises to be included should be similar to those in the warm-up, but should gradually decrease in intensity.

Be able to explain the value of the cool down.

Rest periods

Rest periods are as important to training as hard physical exercise. During intensive and repeated periods of physical work, muscle fibres may become slightly damaged and develop a shortage of glycogen. The inclusion of rest days, when only light training or no physical work is done, allows the muscles to recover naturally.

Rest days or light training days are most important just before competition. They allow the sportsperson to enter the competition with their body fully prepared.

Task 2 

State the information needed about an athlete before planning a training session

Gathering information and setting goals

Before planning a training session, coaches should gather information about the participants, and set goals. If you are working with a new group, the type of information you might need includes:

• previous experience in the sport
• level of development, both with the technical and tactical skills of the sport as well as their level of physical fitness
• why they like to play the sport and what motivates them
• goals and aspirations in the sport
• any illness, injury or medical condition that might restrict their ability to participate.

Goals should be established for the season as well as each training session. Goals help to guide the program and provide a reference point to monitor progress throughout the season.

 Task 3

How to decide on appropriate activities 

Session content:

• Over-plan rather than under-plan. It is easier to omit drills than to add unplanned drills.
• The session must have variety of activities to ensure the participants stay active and enthusiastic. Look for new ideas and adapt old favourites or games form other sports.

Appropriate activities:

• Avoid activities that require inactivity or drills that eliminate participants. It is likely that the participants to be first eliminated will be the less skilled, who are the ones that need most practice.
• Use more groups with a small number of participants rather than a few groups containing large numbers.
• The activities must be appropriate for the participant’s ability and age.
• Even younger participants are capable of working independently in small groups. Develop activity station cards that explain the drill to be practised.

Progression:

• Plan so that activities flow from one to the next smoothly. Have equipment close at hand and develop routines so that participants know what to do next.

Practice:

• Ensure enough time for participants to practice and experiment with activities. Practice in small sided games is beneficial as it allows skills as well as technique to develop.

State the importance of each component of the training 

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At the end of your journey, you would  have learned the structure of planning  training session 

Thank you

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