1. TRAINING PRINCIPLES

2. KEY TRAINING PRINCIPLES Adaptation Specificity Overload Individuality Progression Purpose Recovery 2

3. ADAPTATION Over time, athletes learn and become accustomed to the tasks and activities that they must perform in training, as well as to the conditions in which these tasks and activities are executed. 3

4. SPECIFICITY Particular tasks or activities, performed in particular conditions, lead to particular adaptations that are not necessarily transferrable to other tasks or conditions. 4

5. OVERLOAD The nature, intensity, duration and frequency of the training tasks or activities must represent an adequate challenge for the athlete and force him or her to produce an effort. 5

6. INDIVIDUALITY The demands of a task or activity must be adapted to the capabilities of the athletes to induce the desired training or learning effects. 6

7. PROGRESSION The overload or challenge must be introduced in a progressive and logical fashion over time, from simple to complex, part to whole, and easy to more difficult. 7

8. PURPOSE A training activity’s desired effect on training or learning must be clear. The purpose determines the best activities, methods, and conditions to use in the practice. Athletes must also have a clear purpose in mind when they perform a task. 8

9. RECOVERY The body must recover from the fatigue that results from the training activities; otherwise, progression may not occur. 9

10. OVERTRAINING Overtraining = Poor Planning Every workout requires a plan prior to the workout! 10

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12. GUIDELINES FOR TRAINING ATHLETIC ABILITIES 12

13. F.I.T.T. F – Frequency I – Intensity T – Time T – Type 13

14. BENEFITS OF GOAL SETTING Suffer less from anxiety and stress Concentrate better on the task Show higher levels of self-belief and self- confidence Show greater control over the performance process Be happier with their performance results 14