1. TRAINING PRINCIPLES (pg 307)

2. Specificity Progressive overload Frequency Intensity Duration Variety Training principles are the rules that an athlete should follow to effectively target performance goals and should include the principles of

3. Specificity (pg 308)

4. Specificity Main training principle that guides the development of a training program Is a training program must stress the physiological systems to achieve specific training adaptations Can be summarised as ‘you get what you train for’

5. A successful training program be achieved by applying the specificity principles as follows: Box 1 Find out the specific fitness components, energy systems, skills and body parts required for that sport in that position Box 2 Specific training methods then need to be chosen that will develop your specific fitness needs Box 3 Now choose specific exercises within each training method that will develop the specific body-part fitness that you need Ultimately, this means that training must be specific to the position I play in touch and should mimic this position during a touch game (Amezdroaz et al, 2004)

7. DO YOU REMEMBER THE TRAINING METHODS?

8. TRAINING METHODS (pg 321) Continuous training Interval trainingResistance trainingCircuit trainingFlexibility training

10. Continuous training (pg 322) improves aerobic fitness Recover more rapidly between efforts Flexibility training (pg 351) Reduces risk of injury and increases mobility

11. Interval training (pg 325) work intervals followed by rest intervals improves speed, power, agility, aerobic and anaerobic capacity Short interval training (pg 329) develops the phosphate energy system is essential for performance in team sports

12. Resistance training (pg 331) develops the fitness components of muscular strength, power and endurance Circuit training (pg 348) combines continuous and resistance training Develops aerobic, anaerobic capacity, strength, local endurance, power and agility