Training the energy systems and muscles

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Circuit training

Performing different exercises/activities in 8-15 stations.

Circuit training can improve a range of fitness components and skills. Can be fitness based, skill based or a combination of both.

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Skill circuit

  • Press-ups
  • Vertical jump
  • Sit-ups
  • Step-ups

Might include some of the relevant stations above, placed inbetween skills stations. The skills trained must be the skills used in your particular sport such as dribbling, passing, heading for a football circuit.

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Fartlek training

Changes of speed. You can use it to improve both aerobic and anaerobic energy systems.

5 min gentle jog > 5 min fast walk > 5 min fast jog with 50m sprints every 200m > 5 min uphill jog with 10 fast strides every min

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Interval training

Follow a fixed pattern of fast work followed by slow work or rest. Used to improve both aerobic and anaerobic energy systems. 

30m sprint > 30 seconds easy jogging ... this is one rep. Repeat 10 times to make a set. Then take a 2 min rest.

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Continuous training

Uses the aerobic energy system and improves aerobic fitness/cardiovascular endurance.

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Training for flexibility

Mobility training stretches/lengthens muslces and aims to improve flexbility.

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Altitude training

This method requires athletes to train in coutries of high altitude in order to increase the number of oxygen carrying red blood cells in the body.

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