1.

1 Sports Training
Generally, the word "Training" is commonly used term in human language but in broad
sense training may be define as an organized and systematic instructional process which aim is to
improve the individual's physical, psychological and intellectual performance capacity. In sports
the term training is often used by the players, coaches and scientists but there are some
disagreement among the coaches and scientists regarding the exact meaning of this term, because
the experts those who belong to sports medicine are in the opinion that sports training is simply a
doing of physical exercise, Where as some other experts understood the meaning of the word in
the form of interval training, strength training, technical training and tactical training. Sports are
played worldwide. A large number of people perform different sports activities in different
capacities such as players, spectators, coaches and trainers etc. In order to perform all kinds of
sports activities accordingly, and to show good performance, one needs to be well trained.
Regarding this, proper training and coaching principles are necessary to be learned and adopted
in practical life. Due to non-availability of knowledge about the principles of training and
coaching, a lot of players always feel difficulty while participating in sports activities.
Today we found that human beings have come to understand the importance of games
and sports in daily life and because of this, importance of sports training has also increased to a
considerable extent. It is said that around 3000 years back, people of Greeks also felt the need to
provide training to the players participating in Olympic Games in effective and efficient manner.
However, this tendency has become world famous since 1950s and from then people come to
realize that sports training is not only important and required for outstanding players but also for
beginners also.
Importance of effective sports training can be measured by the fact that all other kinds of
facilities provided to players may prove to be futile if they are not provided with efficient sports
training. No sportsman can fulfil his or her potential unless provided with proper training. It can
be said that in producing the skilful high performers, comprehensive sports training programme
is one of the key factors. Since sports training is a source and an important part of sports
preparation it can also be considered as the structural unit of the entire preparation process. There
are many definitions of sports training (ST) however in the case we will consider it a specialized
pedagogical process aimed to integrally educate and also to develop the motor qualities of the
trainee to assimilate and improve the technical and basic habits and to move the psychic and

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functional reserves of the athlete. All this will be achieved through the use of several physical
exercises and motor actions that will have the adaptation of the organism to extreme or necessary
efforts as an objective It will also seek to reach the highest technical and sports results in the
chosen sport. Sports training can be observed and considered from many other points of view. As
a source and important part of the periodicity of the preparation process. In other words, sport
training is the key element to compose and general preparation plans and programmes for any
sportsman.
The process which helps in preparing an individual for any event or activity is said to be
training. In the field of games and sports, that process which helps in preparing sports-persons to
participate in competitions and tournaments of various levels is known as sports training. Today,
sports training have been accepted as a very important subject who affects all the people taking
part in games and sports for any purpose. It can be said that the means with which a sports
person is prepared physically, technically, intellectually, psychologically and morally is called
the sport training. The scientific and systematic channel of preparation of players for highest
level of sports performance is known as sports training.
Training' denotes the process of preparation for some task. 'Sports training' means, the
process of preparing sportspersons for high level achievement in sports competitions. The
process of preparing a person, for improving his performance therefore, should not be confined
only to physical exercise but also to include suitable methods to achieve good sports
performance. Sports training have to be very seriously and regularly practiced to improve sports
performance. Total personality has to be improved in order to excel in sports. Sports training,
therefore directly and indirectly aims at improving the personality of the sportsperson too. Thus,
sports training are an educational process. Science of sports training has its own systematized
body of knowledge and hence, is a science by itself.
In the field of sports, training is a process, which involves preparation of a sportsperson
to attain highest level of sports performance. To improve sports performance, one has to,
regularly and systematically, performs a variety of exercises. Mere execution of an exercise does
not ensure improvement of performance.
Sports’ training is a systematic process extending over number of days and even months
and years. In the course of training, in addition to application of physical load through physical
exercise, theoretical instructions are also imparted so as to provide necessary technical and

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tactical knowledge and intellectual development. In order to make a sportsperson capable of
putting up optimal performance, systematic improvement of performance capacity and readiness
of performances is to be carried out. To ensure this, the following four tasks are to be achieved.
1.2 Importance of Sport Training
This important discipline of sports science deals with understanding, application and
formulation of general principles of sports training as applicable to all games and sports as well
as specific theory and methods of training applicable to a specific sport Therefore, this important
area of sports science has both, the general as well as the specific aspect. The importance of
Science of Sports Training can be discussed as follows
1. In as much as sports’ training is an educational process, it contributes to development of
personality of the sportspersons.
2. Sports training acts as a bridge between games and sports and different disciplines of
sports science so that the coaches may derive maximum benefit from all sports science
disciplines. In addition, it assists the coaches in designing the training process on the
basis of the following training principles.
3. Pedagogical principles
a. ii) Physiological principles
b. iii) Psychological principles
c. iv) Bio-mechanical principles
4. It acts as a filter and interpreter for the exchange of knowledge between different games
and sports and sports sciences and also helps in creating a positive environment where all
the resource persons could work together for achieving the goal
5. It helps in the development of theories and methods of sports training so that a constant
rise in performance can be ensured.
6. It helps in planning and preparation of long and short term training programmes.
7. It assists in understanding the relative value of different components of motor fitness in
enhancing performance in different games and sports and economizing the process of
their development
8. The knowledge of this discipline helps in the selection of appropriate methods of
improving different components of motor fitness in commensuration with age and sex.

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 9. It helps in computation of target training zones and understanding the process of
adaptation to training loads.
10. It helps in working out load-recovery ratio.
11. It assists in the periodization of training time and selection of appropriate type of
periodization depending upon the nature and frequency of competition.
12. It contributes a great deal in the identification of talent.
13. It helps in pointing out the importance of competition in training and its role in
enhancing performance.
14. It helps in the organization of training session.
15. To help in monitoring and evaluation of training process and assists the coaches by way
of examining all the training variables right from goal setting to achievement of result
and help in re-designing the training plan at the earliest, if necessary.
16. It also help the coaches in conducting specific laboratory test and their after interpret the
results of the findings so as to translate the findings to the sportspersons. This process
will help in ensuring better linkage between the coaches and the sports scientists.
1.3 Characteristics of Sports Training
Sport training is not merely concerned with physical activities which involve the physical
movements. The various activities like dance play and various fields’ i.e industries and factories
also involve physical movements. Those activities or areas cannot be considered the sports
training because sports’ training has some essential features which are observed in all kinds of
physical culture and which are particularly more prominent in competitive Sports training. Sport
training is a process of preparation for a sport performance, put simply. It consists of four parts:
Conditioning training (strength training, endurance training, and flexibility training) (Mental
preparation). Psychological training Some of the important features / characteristics which are
more common are as follows: -
1. Sports training aim is to achieve high performance in a competition.
2. Sports training concerned with individual matter
3. Sports’ training is a planned and systematic.
4. Sports’ training is referred to individual high performance in a particular sport.
5. Sports training in an individual process. It is an accepted fact that no two
individuals are alike and their abilities and capacities vary.

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6. Sports training require a sports life corresponding to the demands of competitive
sport.
7. Sports’ training is systematic and planned. Systematically planned training
programmes only can help a sportsperson to achieve high performance.
8. Sports training programme are scientific in nature and they incorporate findings
of the latest researches and reject training methods and means, which get out-
dated.
9. Sports training have a balanced plan in the sense. that it touches all the
dimensions of individual's personality. It focuses on the major physical and
tactical components of training: endurance capacity, muscular strength, oxygen
intake, etc., individual and team tactics, and strategies and course knowledge. All
of this has to be done in a sequence that brings the athlete to the event fully
prepared.
10. It Works for Uninterrupted Physical Activity Sports people use numerous terms
to describe the characteristics of these temporal dimensions of training. Single
human movements, which occur in a second or two, are combined and repeated to
make a training bout or work-out, a period of more or less uninterrupted physical
activity.
11. Sports training usually follow a particular pattern. Workouts may occupy a few
minutes or hours, and may be continuous exercise, a set of reps or repeated
movements, or a set of sets. A complete training session usually lasts an hour or
two and consists of one or more workouts. The nature of each session may vary,
but after a week or so a repeated pattern of sessions known as a micro cycle
usually emerges. A series of micro cycles may constitute a phase of training, for
example, a build-up or specialty phase. A repeated pattern of phases or micro
cycles makes up a monocycle, and season or macro cycle of training may consist
of a repeated set of monocycles. Finally, over a period of years a training history
develops.
12. It is a Complex Behaviour Sports training are a complex behaviour, mainly
because it is performed in a time frame that ranges from seconds to years.

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 13. It is Individualistic Sports training should be specific to an individual's
performance and technique.
14. It is Performance Oriented: It shows the way to win. Winner takes it all. All that
matters is a high level of performance and all it takes to achieve it whether it is
physical, psychological or technical preparation.
15. It is based on Educational Process: Educational process goes on during training
and thus emerges a sports personality which is very important in the overall
development of an athlete as an individual as well as sports person. Learning of
rules, regulations, training methods and processes, even one's own psychological
state, equipment, skills, abilities or perhaps even the number and caliber of
training companions helps to develop knowledge and all round personality of an
athlete.
16. It Helps in Confidence Building: The basic of training is to believe one can win,
even though one may not win very often. The athlete who cannot handle defeat
and lean from the process will have a more difficult time learning how to win.
Someone who expects to win will be less likely to give way under pressure.
17. Than someone who merely hopes to win. The most useful tool in building this
attitude is rehearsal of all the possible scenarios. Mental rehearsal also helps build
confidence for winning.
1.4 Principles of Sports Training
1. The principle of continuity: - Training state that training of the sportsman should be
continuous and regular process. It is the establish fact that regular Training of a
sportsman always leads to the better result. Hence too long break / interval in the training
should be avoided. To ensure this principle of training following points should be taken
into an account. Sportsman should be educated regarding the importance of continuity by
highlighting the positive and negative effect of training.
i. (ii) The knowledge of the sportsman should be extended by convincing
them that all the performance factors are developed through the long
process of training.

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 ii. (iii) Condition of optimum load should be created because too long and
too short volume of regular training does not affect positively on the
performance.
2. Principle of Increasing of Training Load: - This principle of training load derived from
the well established fact which exhibit the clear cut relationship between the load and
adaptation process. In this principle coach or physical Education teacher must
continuously plan for new and higher demand among the sportsperson so that training
load can be increase to get the maximum possible benefit of the sports training. Generally
two methods: linear and step methods are used to increase the load but in special situation
combination of both linear and step method may also be used to progress the load during
training.
3. Principle of Individual Matter:- It is established facts that two like are not alike. In
sports training all the sportsman taking part in the training are differ in the training age,
health condition, individual capacity to bear load, recovery pace, body constitutions and
so many other factors. Keeping all these factors in mind training must be formulated as
per the need of an individual consideration.
4. Principle of Active Participation: - It is the fact principle of psychology that you can
bring the horse into the water but you cannot compel the horse to drink water. On the
basis of similar principle a player who is passively engage in training does not analyze
and evaluate thoroughly always remain looser because such prayer totally depend upon
the coach who never develop confidence and does not improve the capacity to improve
the performance. Therefore the coach must educate their player to activity and
consciously participate in sports activity during training.
5. Principle of Planned & Systematic Training: - It is the establish fact that sports
training is a scientific and pedagogical process. Therefore to achieve the high level of
sports performance in a competition, the training must be plan in a proper system. These
two principles are interrelated with each other because a correct planning is only made if
we know the proper system of Sports training. In other word training is the goal oriented
process hence training should be arrange in such a way so that the main aim of sports
Training is achieved and performance can be improve and maintain for the long period of
time. The important aspect of systematic training refers to the correct and sequential

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 arrangements of all training components. This will not only improve the performance but
also stabilize the previous performance and create the base for future performance. For
the proper planning and systematic training following points should be kept in mind for
the sequential arrangements.
I. General preparation
II. Specific preparation
III. Effective competitive exercises
IV. Tactical training
V. Technical training
6. Principle of General and Specific Training: - General and specific training of a
sportsman is equally important because general training create the base and specific
training help to improve the performance. As we all know that better is the base, the
better will be the performance. General and specific training cannot be separated but it is
always advisable that both general and specific training should be given to a sportsman.
7. Principle of Competitive & Specialized Training: - The specialized training refers to
the use of specific means and methods for the improvement of particular sports
performance in a competition. It is scientific fact that specialize training with the help of
specific means and methods lead to better performance but in true sense when the
training starts in the childhood and continue up to the age of 25 years or even more then
the specialized training does not affect much towards positive side but some time it also
effect the negatively because of the following.
I. High performance is achieved early and it is difficult to maintain for long time.
II. Specialized training is not suitable for children.
8. The Principle of Use: If we want to continue a sports activity for a longer duration and
remain healthy without any physical problem. It is essential to perform one or the other
physical activity. Our physiological system have many systems which are not developed,
these can be developed through physical activities. The principle of use indicates that if
we use any part of the body that part will remain healthy for longer duration.
9. The Principle of Disuse: The principle of disuse means absence of activity or stopping
the physical activity The reason of stopping of the activity can be due to any fracture,
illness, old any personal reason etc. This is certain, if we stop using of our body, our

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 growth and development of brain, systems etc. will also either stops or growth is very
slow Muscles. For example: If someone got hand fracture, doctors covered the fractured
part of the hand with plaster for two to three months. The part of hand covered with
plaster is not used for that period. When plaster is cut, you will find the hand which had
fractured is thinner than the other hand, it means it is due to disuse.
1.5 Training load
In sports training load is a central concern / phase through which performance of a
sportsman is improved. Every sports training consist of physical exercises / movements which
causes fatigue. Fatigue is directly a product of training load which helps in the process of
adaptation. Therefore training load and fatigue are important for any kind of sports performance.
If load remain constant then there will be stagnation in the performance. Training load helps to
stimulate the various organs of a body which helps to adapt these by giving proper shape to the
body parts so that the maximum possible work can be done in a minimum effort. If we seriously
look into the matter the word load has not been properly define in the sports sciences. The
concept of the term load has been borrowed / derived on the basis of stress in the medical
science. It is again question of discussion whether the load is equal to the stress or not, It is quite
clear that load is always good for the health whereas stress has its negative effect on the body. Of
all the principles of sports training, the principle of training load and administering recovery in
proportion to that is the most important and any mistake in adhering to this principle will prevent
the sportsperson from attaining high performance. The training state of a sportsperson develops
as a result of application of motor stimulus (movement) resulting in improvement and
maintenance of performance capacity. In addition to improvement of performance, the training
loads also facilitate maintenance and stabilization of performance capacity. Loads are also
administered sometimes for the purpose of bringing about recovery and that is why the training
loads are termed as fatigue producing and non-fatigue producing. Sports training process
involves activities and movements, which generally lead to fatigue. Fatigue is the direct product
of load caused by physical activity or exercise. Fatigue is essential for improving the
performance capacity of a sportsperson. Training load therefore is of central importance in sports
training. Physiological and psychological demands placed on the individual through motor
stimulus (movement) resulting in improvement and maintenance of performance capacity. The
training load is of two types namely

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 I. Outer load
II. Inner load
The following figure will provide a complete concept of various features of training load.
The outer load refers to type of physical exercise, quality of exercise execution, intensity of load
(intensity and density) and volume of load (duration and frequency) of motor stimulus and the
inner load is the reaction of the individual caused by these four load factors.
1. Quality of Movement The quality of movement performed by a sportsperson has
direct influence on training load. In the process of technical and tactical perfection,
the quality of movement is an important factor of load. By enhancing the degree of
difficulty of movement execution, the training load can be considerably increased.
2. Physical Exercise According to their effects; the physical exercise have been
classified as general, special and competitive. They are considered as the most
important means of training. Each exercise, depending upon the body parts involved,
the coordination required and the opportunities used, produces a different type of load
and hence different effect on performance capacity of a sportsperson.
3. Intensity of Load (Load Intensity) It represents the degree of effort made by the
sportsperson while performing an exercise. The degree of effort is always considered
in relation to time and is equated with the amount of force or energy spent in relation
to time. It is divided into intensity of stimulus (movement intensity) and density of
stimulus (load density).
4. Volume of Load (Load Volume) It is the total amount of work done while
performing an exercise or in a training session. Volume of load can be classified into
duration of stimulus (movement duration) and frequency of stimulus (movement
frequency).
1.6 Components of Training Load and their Indices
The training loads are termed as both fatigue producing as well as non-fatigue producing.
The coach has to systematically monitor the four important features of outer training load namely
intensity of stimulus, density of stimulus, duration of stimulus and frequency of stimulus so as to
produce maximum training effect on the sportsperson. During the training session, the coach has
to look for the symptoms of inner load (sweating, color of the skin, visible fatigue, loss of
concentration, loss of coordination etc.). It is important for a coach to understand the role of the

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symptoms of inner load. The inner load not only helps to control the outer load but also plays an
important role in determining the effectiveness of the training load. In addition it helps the coach
in ascertaining whether his training load and recovery are in proper proportion. Limbering down
is as important as warming up. Both these processes involve training load and these are no
fatigue producing. Warming up prepares the body for the ensuing physical activity whereas
limbering down in done for accelerating recovery.
1.7 Adaptation Process
In literal sense the word adaptation means to get adjusted with. The human organism
possesses the ability to get adjusted (adapted) to the environment. This process of adaptation is
also applicable to the field of sports training. The human organism changes to a new state of
performance efficiency as a result of administration of external load. In fact load and adaptation
go side by side. Adaptation may be defined as the adjustment of physical and psychological
functional systems accomplished under the influence of external load, to a higher performance
standard and the adjustment to the specific external conditions.
This process of adaptation is a bio-chemical process and is applicable to improvement of
conditional abilities (strength, speed endurance) only. As the sportsperson is exposed to the
training and competition demands, this results in disturbance of the homeostasis (internal body
balance). The sportsperson makes an effort to restore the state of homeostasis by causing the
different systems and bodily functions to adjust to the state of disturbance. In case the bodily
homeostasis is disturbed again and again for a certain period of time than the human body
responds by causing structural and metabolic changes, which enable the body to withstand the
load more easily. This is called adaptation.
As a result of training, the sportsperson also acquires technical mastery, but the process
of acquiring skills is different from that of developing conditional abilities. In each training unit,
the sportsperson performs different forms of physical exercises and these exercises put different
demands on the sportsperson. All the physiological systems of the body work in a coordinated
manner to cope-up with these demands. Efficient and smooth movements are facilitated by the
contraction of muscles in a coordinated manner. For movement, energy is required which is
released by the breakdown of energy substances. As the physical activity continues the amount
of energy substance decline. Enzymes and hormones are involved in the acceleration of energy
liberation process and gradually get depleted. During the recovery phase, all the substances,

11
which were depleted, are restored. As a result of this, the performance level improves as
compared to the pre-activity level. This is termed as super compensation. This state of super
compensation is a temporary process and lasts for some hours after which it disappears and
reappears again after few hours with a diminished level. This level of performance lasts for some
time and again disappears. It goes like a wave, which goes on diminishing until it finally
vanishes. The first phase of super compensation, when improvement is maximum needs to be
consolidated and is the most favorable time for the next training load to be administered.
Therefore, the training load is to be administered regularly and repeated for 10 to 20 days for
occurrence of stable adaptation so as to create a new level of proficiency. A training load, which
has produced super compensation effect, is termed as a standard load and a standard load cannot
further improve the training state of the sportsperson. After the occurrence of super
compensation, the load should be increased during the next adaptation phase. Complete technical
and tactical mastery are important pre-requisites for a sportsperson. Unless the fundamental
skills of a sport are learnt, physical and motor fitness alone would not help in putting up good
sports performance. In view of this the coach has to understand the process of adaptation to
training loads for the enhancement of conditional abilities namely strength, speed and endurance
and as well as he has to develop a very clear concept regarding the process of skill acquisition.
Both these processes enhance sports performance but they occur differently. Numerous training
means and methods are available for the development of various motor components. The choice
depends upon the age and training age of the sportsperson. A coach has to have a very clear
concept about each of them. In order to acquire complete tactical mastery, the coach has to be
well aware of different methods of tactical training.
For adaptation to training load the following three conditions are to be fulfilled.
 Training load has to be as per the loading capacity of sportsperson.
 Recovery period should be in proportion to the training load.
 Loading and recovery process is to be repeated for a certain period of time (10
to 20 days).
Indeed the nature and process of adaptation which include both physiological and
psychological aspect of training not yet derived completely Whenever any sportsman participates
in sports training or competition in which muscles of the body are made to contract through
exercise or movement as per the demand of the body in relation to particular sports This

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continuous act of movement needs more energy which is produce by carbohydrarate, protein and
fat etc in the human body For the quick and immediate requirement of the energy carbohydrarate
is the main source of energy.
When movement exercise continue for quite long period there is decrease in the energy
substance take place. For the fulfillment of this energy requirement metabolic process take place
in the body as a result of which some compound chemical produce out of which one of the
chemical compound is known as lactic acid. As the physical exercises are performed
comparatively for more time the amount of lactic acid increase in the muscle which causes
fatigue in the body. If we are able to provide a correct ratio of recovery during training which
helps to control the quantity of lactic acid in the muscle and gradually one passes through the
limit of fatigue. In this context it may be understood that recovery is directly related with the
result of fatigue.
During the sports training and competition the load is given in the form of exercises or
movements as per the demand of the body in relation to the particular sports or event. Therefore
the process of demand create disturbance in the Psycho-Physiological state of the human body.
To overcome this problem all the structural and functional parts acts together to regain the
normal condition of the organism. When the process of loading continue for a longer time
specially in days then the structural and metabolic changes take place in the human body. The
continuous acts of exercises/ movements lead to tolerate the more loads as a result of which
adjusting to the external conditions the performance capacity increases. This way tackling of
load is termed as Adaptation.
The physical and psychological adaptation is the similar process which brings about changes in
the functional, biomechanical and structural changes in the human body.
1.8 Relationship between Load and Recovery
I. Intensity of Load: Sportsman recovers from intensive load because high intensity causes
faster fatigue but after activity the recovery is also faster.
II. Volume of Load:- Sportsman recovers slow from volume load. Because high volume
causes slow fatigue but after activity it also makes the recovery process delayed.
III. Nature of Load:- After training load one need to recover from fatigue. This recovery
process is fulfilled by production of energy through ATP-CP system and depletion of

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 glycogen. ATP system caused faster recovery where as glycogen cause or take long time
to recover.
IV. Health: Recovery process is control by central nervous system which is influence by the
hormonal interaction. Hence the sound health is the prime characteristics of faster
recovery.
V. Physical fitness:- A physically fit person recovers faster in comparison to sedentary
person. Basic endurance is important factor and specific endurance may help in faster
recovery.
VI. Nutrition:- balance diet containing all required nutrients are important for faster recovery,
after training meal like carbohydrate sodium potassium and vitamins taken into liquid
form are good for quick recovery. Similarly meal taken five times a day in fixed time and
good eating habits are considered to be ideal for faster recovery.
VII. Sleep:-7-8 hours of sound sleep is established fact for recovery it not only recover
physiologically but psychological too.
VIII. Daily Routine: Proper daily routine helps to improve the recovery process. A set routine
of a sportsman in the form of circular bio rhythm, if the process is disturbed than the
recovery process is affected adversely.
IX. Total Load: the sum offload given in a day directly influence the recovery process. If the
load is beyond the capacity of a sportsman than the recovery process is delayed.
X. Age: Youngman recover faster in comparison to older one.
XI. Sex: Recovery process is slower in female in comparison to male. xii) Experience:-
Experience people recover faster and quicker due to the movement quality of a
sportsman.
XII. Climatic Factors: In colder places sportsman recover faster in comparison to hot places.
XIII. During the transitional period after the hard preparatory and competition period, the
exercises done at low pace with medium volume are very much effective For recovery
process. In other way the correct formulation of load dynamics in a macro cycle helps to
prevent accumulation of fatigue.
1.9 Judgment of Training Load
(Objective and Subjective Means) Training is the indispensable means of performance
improvement. The quantum of load has to be optimum to get the best possible results therefore

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the training should be plan regulated and evaluated from time to time. This is possible only when
we can measure the load. Unfortunately there is no such precise/accurate/ reliable method to
measure the load. The administration of training load is also varying from according to the
training age of a sportsman. In this regard for beginners training load may be given once in a day
where as in case of advance players load should be given twice a day. However with the help of
psychological and medical science some objective and subjective means have been derived
which are commonly used by the coaches and training expert for judging the training load.
1.9.1 Objective Means
In this method generally we assess the physiological and biochemical changes during the
training and just after the training session. To judge the training load of a sportsman following
objective means may be used:
I. Heart rate
II. Body weight
III. Intensity of load
IV. Volume of load
V. Oxygen consumption
VI. Lactic acid concentration vii. Blood urea concentration viii. Other biochemical changes
in the body
1.9.2 Subjective Means
The subjective means to judge the training load need to have specific equipment and expert
in the field. This is not easy but cost by too. Hence the coach and expert largely depend upon the
subjective method to assess the training load. In this method the judgment of training load is
done by assessing/judging the external symptoms of a sportsman. In this method to assess the
training load one should be well aware of the following factors:-
I. Behaviour of a player
II. Face reading of sportsman iii. Movement of a player
III. Colour of the skin v. Increase quantity of sweat
IV. Error committed by a player in performing technique
V. Increase respiratory rate viii. Feeling pain in the muscle
VI. Features of face x. By seeing the performance action
VII. Body movement xii. General experience of coach

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1.10 Bio-Motor Abilities
Complete physical preparation is an important pre-requisite for attaining high
performance standard in games and sports. In view of this coaches provide sufficient time in
their training schedules for the enhancement of important bio-motor abilities (motor qualities)
namely strength, speed, endurance, flexibility and co-coordinative abilities. The requirement of
these abilities differs from sport to sport and in order to develop these abilities, the sportspersons
have regularly participate in general, specific and competitive exercise schedules, which are
specific to sport. . Exercises with complex movements involving eye-hands and eye-foot co-
ordination contribute to development of co-coordinative abilities. Static and dynamic exercises
lead to development of flexibility. Different sports place different demands on the above co-
coordinative abilities and therefore the coaches should prepare the training programmes for
enhancement of bio-motor abilities keeping the specific demands of the game/sport in mind.
Highly talented sportspersons only may possess the various biomotor abilities to optimal level so
as to put up a good performance. In fact at the time of talent selection a lot of weight age shall be
given to the various biomotor abilities because at that young age children do not have good level
of skill. In the team sports, depending on the position played, all these characteristics may all be
important. In all sports, these physiological capacities will need to be supplemented by a high
level of skill and the correct psychological approach to competition.
1.10.1 Muscular power
Muscle power refers to the ability of muscles to generate force quickly. It is an important
factor in various activities, including combat sports and movements during voluntary actions.
Muscle power is distinct from muscle strength, as it involves the combination of force and
velocity. In combat sports, muscle power plays a crucial role in executing techniques that result
in scores and winning matches. Additionally, muscle power is a determinant of physical fitness,
quality of life, and the ability to recover from disease.
1.10.2 Agility
Agility or nimbleness is an ability to change the body's position quickly and requires the
integration of isolated movement skills using a combination of balance, coordination, speed,
reflexes, strength, and endurance. More specifically, it is dependent on these six skills. Agility is
the ability to rapidly change body direction, accelerate, or decelerate. It is influenced by balance,

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strength, coordination, and skill level. Agility can be improved by first developing an adequate
base of strength and conditioning that is appropriate for the difficulty level of the athlete.
1.10.3 Balance
The ability to maintain equilibrium when stationary or moving (i.e., not to fall over) through
the coordinated actions of our sensory functions (eyes, ears and the proprioceptive organs in our
joints). There are two type of balance such as :
 Static balance – The ability to retain the center of mass above the base of support in a
stationary position.
 Dynamic balance- The ability to maintain balance with body movement; an equal
distribution of weight.
1.10.4 Speed
Speed is the rate at which someone can move all or part of their body when performing a
movement or covering a distance. Speed is one of the main fitness components. Speed is the rate
of motion or the rate of change of position. It is expressed as distance moved per unit of time.
Speed is measured in the same physical units of measurement as velocity. Speed is defined as the
ability of an individual to perform similar movements consecutively at the fastest rate, e.g., short
distance races like 100 metres and 200 metres. Speed as the capacity of an individual to perform
a successive movement of the same pattern at a fast rate.
1.10.5 Reaction Time
It is the amount of time it takes to move once you realize the need to act. Reaction time in
sport is the interval between an athlete seeing their opponent’s move and responding to it. It can
be classified as simple reaction time and complex reaction time. The difference between these
two types is the number of stimuli the body experiences in order to respond. Reaction time, in
physical fitness, is the time needed to respond consciously to an external stimulus. An important
thing to note here is that reaction time must not be confused with reflexes. Reflexes are
involuntary. For instance, if your hand touches a hot plate, you immediately pull back. That is a
reflex. Your brain is not involved in reflexes; the signal just travels to the spinal cord,
orchestrating the response. On the other hand, reaction time is when the brain has to process the
information.

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1.10.6 Coordination
Coordination motor abilities are particularly important at the initial stages of the sports
development of a competitor. Coordination is the ability to integrate separate motor systems with
varying sensory modalities into efficient movements. The harmonious working together of the
synchrony, rhythm, and sequencing aspect of one's movements is crucial to coordinated
movement. Good coordination requires the athlete to combine multiple movements into a single
movement that is fluid and achieves the intended goal. Coordination is about our motor skills and
can be broken up into fine or gross motor skills. Fine motor skills are about our coordination in
relation to small movements and the ease they are performed.
1.11 Circuit Training
It is training method by which exercises of various kinds are performed in sequence with or
without apparatus after having given a dosage (No. of repetitions, intensity of stimulus, duration
of pauses etc.), planned before hand and interspersed by intervals. This method of training aims
at developing strength and endurance in an individual. Circuit training is a fast-paced class in
which you do one exercise for 30 seconds to 5 minutes and then move on to another exercise.
Everyone begins at a station that is, a place where an exercise is done. Circuit training consists of
performing multiple exercises on multiple body parts in a row with little rest in between
exertions. The two most basic types of circuit training are horizontal training and vertical
training. In horizontal training, all sets of one exercise are performed before a person moves on
to the next exercise. In vertical training, one set of every different type of exercise is performed
before returning to an exercise for the second time. A person can start with light weights and
work up to heavier weights (increasing pyramid) or can start with heavy weights and regress to
lighter weights (decreasing pyramid). The most important component of circuit training is to take
little rest in between sets, whether of the same or different exercises. While setting up a circuit
the following points are kept in mind.
1. Exercises must be simple to perform at a predetermined work rate.
2. Exercise load (repetitions, weight, etc.) must be on an individual basis.
3. The selected exercises must be strenuous, loading the individual, within his exercise
tolerance level.
4. Exercise stations should be so arranged that the same muscle groups are not being used at
successive stations.

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 5. Usually select 6 to 10 exercise stations.
1.12 Game of Field Hockey
Field Hockey is a team sport in which a team of players attempts to score goals by
hitting, pushing or flicking a ball into an opposing team's goal using sticks. In some countries, it
is known simply as "hockey"; however, the name field hockey is used in countries in which the
word hockey is generally reserved for another form of hockey, such as ice hockey, street hockey
or roller hockey. In 1908 London Olympics Games Hockey was introduced for the very first
time. Indian hockey team participated in 1928 Amsterdam (Holland) Olympics games for the
first time and won the Gold Medal, and kept winning it till 1956.
The game of field hockey is played widely across the world. Field hockey is, in fact, the
second largest team sport in the world played in over 100 countries. The game is also played in
many schools and offers a lifetime of both sporting and social opportunities for players, officials
and administrators alike. Both the men’s and women’s National teams and the men’s and
women’s National coaches are based in British Columbia. Field Hockey is an eleven aside game
played on a pitch 100 yards by 60 yards with a ball which has a 23cm circumference. Each
player has a stick with a rounded head to play the ball with and the objective is to score goals by
putting the ball in the opposing team’s goal. Sticks are anywhere between 28 inches and 39
inches long and weigh between 340g and 790g. Protective equipment is worn in the form of full
body armour, pads, gloves, kickers and a helmet for the goal keepers and shin guards and mouth
guards for outfield players. The rules of field hockey are very similar to the rules of soccer
except that players must use their sticks instead of their feet to play the ball. There are 11 players
on a team made up of a goalkeeper, defenders, midfielders and forwards. The only player on the
field who is allowed to use their feet and hands as well as their stick is the goalkeeper. The key
rule differential between field hockey and soccer lies with there being no offside rule in field
hockey allowing for an extremely fast, potentially high scoring and exciting game. Despite the
name “field” hockey, the game has recently developed (since the mid 1980’s) from a grass pitch
based sport into a sport played on artificial surfaces. In BC, the outdoor game is played on both
grass and artificial surfaces. Not merely an outdoor sport, field hockey is also played as an
indoor sport (six aside) on gymnasium floors that allow for an even faster game. Field hockey
has been a men’s Olympic sport since the 1908 Olympic Games in London. The women’s game
is a recent addition, first recognized at the Moscow Olympics in 1980. Field Hockey stages both

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a men’s and women’s World Cup as well as competitions at other International Games including
the Commonwealth Games. While the game developed across the globe in the late 1800’s, so too
did field hockey in Canada. Both men’s and women’s field hockey was established and
flourishing in British Columbia before the end of the nineteenth century. Records show that as
early as 1896, clubs in Vancouver and on Vancouver Island were enjoying regular fixtures.
Schools also started playing the game with the earliest record being a match played between a
girls and boys team in 1903 at Vancouver High School.
Fundamental Skills of Hockey
Moving the Ball - Many young players approach a stationary ball like a golfer driving
off the tee. Stand away from the ball and step into the stroke as you hit it. This way you are using
the forward motion of your body to add power to the hit. A further important advantage is that
you will be able to make passes through a wider arc and thus prevent opposing players from
anticipating the pass. Always look at the ball as you hit and keep your hands as close together as
possible.
Passing the Ball - Moving the ball from player to player provides your team with the
simplest, quickest and most direct route to the goal. A hockey ball travels far faster than a human
being can run and any team must aim to provide space and time for their forwards to shoot.
Dribbling - This is the art of running with the ball. On a flawless surface it is sufficient
to put your stick behind the ball and simply run. Of course, it is also necessary to run round
opponents because you can't run through them. This involves movement of the ball. Sideways
and uses the skill known as the INDIAN DRIBBLES. As the ball is moved across your body, the
stick head passes over the top of the ball so that the contact made on the reverse side propels the
ball forward.
Stopping and Receiving - Stopping the ball without rebound or on a higher level
receiving it without trapping it deadly in order to initiate immediately the next move is a
prerequisite for a good game of hockey and a good personal performance depends on it. Stopping
and receiving are skills which very few players manage to master completely, because to absorb
the ball's speed and control it so that it stays at the end of the stick without bouncing off too far,
or receive it in a way that an immediate second play at the ball is possible, demands considerably
great skill.

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 Hit - The hit can often be of decisive importance in the outcome of a match and therefore
the coach should concentrate on perfecting it. It is one of the most useful technical acquisitions
for any player, of equal importance for both defenders and forwards. Its great advantage over the
push and the flick lies in its endless possibilities for moving the ball quickly to and part of the
pitch. The hit is made up of several components but a clear distinction is difficult between them
as the hit results firm a connected series of movements.
Free Hit - When the ball goes over the goal line of the defender sent by the opposite
player, the last back or one of the Backs takes a free hit at the spot not beyond 16 yards opposite
to the point from where ball has gone out. The free hit taker must not make any mistake, while
taking the hit because it may prove fatal for his side.
Penalty Corner - One notice time and time again that moderate teams with excellent
goalkeepers and a reliable marksman at penalty corners can beat technically superior teams. The
reason for the surprising defeat of the favorites. One frequently sees up to a dozen corners
wasted because of lack of concentration, careless positioning and too much improvisation in
execution. It must be added that the penalty corner is grossly neglected in training especially by
club teams. Everything will work out all right in the match' or so it is hoped. Nowadays however,
the importance of extensive practice i taking short corners is proved by the fact that in matches,
goals from open play become rarer. Three reliable players are needed when taking a defect
penalty corner and one mistake by any of them results i failure. For a penalty corner to be taken
successfully, certain basic aspects of hockey technique must be mastered.

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