Duncanrig Secondary School

Standard Grade

Aspects of Fitness

Training and its Affects

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Aspects of Fitness/ Training and Its EffectsPage Contents__________________________________________________________________________________

Physical Fitness

3 -5 Cardiovascular Endurance (Aerobic Endurance)

6 Anaerobic Endurance

7 – 8 Muscular Endurance

9 -10 Speed

11 – 12 Flexibility

13 -14 Strength

15 -16 Power

Skill Related Fitness

17 Co-ordination

18 Reaction Time

19 Agility

20 Balance

Mental Fitness

22 Mental Preparation

23 Motivation

24 Confidence

25 Concentration

Training and its Effects

26 Warm Up

27 Cool Down

28 – 31 Principles of Training

32 Training with Activities

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Physical Fitness

Cardiovascular Endurance

Terminology - These terms mean he same thing!

CVE: Cardiovascular Endurance

CRE: Cardio respiratory Endurance

Stamina

Aerobic Endurance (With Oxygen)

Definition of Cardiovascular Endurance

The ability for the heart and Lungs to work continuously for long periods of time.

How does the Cardiovascular System Work?

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Testing/Measuring Cardiovascular Endurance

20 meter Progressive Shuttle Run Test (Bleep Test)

Harvard Step Test

12 Minute Cooper Test

Training/Improving Cardiovascular Endurance?

1. Continuous Training

Continuous exercise carried out without rest periods.

2. Interval Training

Training using alternate periods of exercise and rest. Depending on the level of intensity of training it can be used to develop aerobic or anaerobic fitness.

3. Fartlek Training (Varied Paced Running)

Continuous varied pace running which stresses both aerobic and anaerobic energy systems.

Example of a Fartlek Training Session

I marked out a running course with coloured markers. It was set up on different terrains with uphill and downhill sections. I started with a jog followed by a mid-paced run followed by a sprint before a recovery walk. I then repeated the process continually around the course for 8 minutes, had a 2 minute rest period and then ran again for 8 minutes. I repeated this until I had performed the Fartlek run 5 times. This gave me a work rest ratio of 4 : 1.

Training at the Correct Level

Participants should be working within their Training Zone which is measured by your heart rate to improve Cardiovascular Endurance.

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Calculating your individual Training Zone

220 – Age = Maximum Heart Rate

CVE Zone = 60 – 85% of Maximum Heart Rate

Example of a 15 year old

220 – 15 = 205 (Maximum Heart Rate)

60% of 205 = 123

85% of 205 = 174

Training Zone = 123 – 174 bpm

Effects of Cardiovascular Training on the Body

Short Term:

Increased Heart Rate

Increased Breathing

Increased Body Temperature

Skin Sweats and Becomes Red

Long Term:

Heart becomes larger and stronger so that blood can be pumped around the body more easily.

Lowering of the resting pulse rate because larger/stronger heart does not have to work as hard to pump blood around the body.

Lowering in recovery rate i.e. pulse rate returns to resting pulse rate more quickly after exercise.

Increased lung capacity/VO2 max.

Increase in blood vessels in muscles

The body can work harder for longer (90minutes of Football)

Assists to maintain skill level and concentration towards end of activity

The body can recover more quickly

Anaerobic Endurance5

Anaerobic exercise can only be carried out for a short period of time.

Why: The body is unable to breath in sufficient oxygen to supply the organs and working muscles and going into oxygen debt.

Effects of High and Low Levels of Anaerobic Endurance

Activity Role/position Effects of High Levels of

Anaerobic Endurance

Effects of Low Levels of Anaerobic Endurance

Athletics

400 metres

(individual)

N/A I can keep going at full pace until I cross the finish line so that

I win the race

I tie up in the final straight and

slowdown so that my opponent

passes me to win the race

What is meant by Oxygen Debt

Where the demand for oxygen is greater than the supply.

The amount of oxygen "owed" to the body in order to recover is called the oxygen debt.

Waste products produced by the body after anaerobic exercise

Carbon dioxide is breathed out. Lactic acid builds up in the muscles.

Muscular Endurance6

Definition of Muscular Endurance?

Muscular Endurance is the ability of muscles to work continuously for long periods of time without fatigue.

Key Words: Muscles Continuously Long Time

Testing/Measuring Muscular Endurance?

Training/Improving Muscular Endurance

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Test 1: Bent Knee Sit Up Test (Stomach)

1. Lie down on floor, hands behind head, knees bent with feet flat on floor.

2. Partner holds feet.

3. Do as many sit ups as possible in 30 seconds.

4. Partner counts how many you can do.

Test 2: Bent Arm Hang (Upper body)

1. Arms shoulder width apart gripping bar.

2. Elbows at 90 degrees with chin above bar.

3. Hold position for as long as possible.

4. Once chin falls below bar, test is complete.

5. Partner records length of time the position is held for

Test 3: Step Ups (Lower body)

1. Stand behind bench with both feet on ground

2. When partner says go, step on to bench with one foot followed by the other and then step of bench backwards one foot at a time (one).

3. Complete as many as possible in 30 seconds.

The Effects of Muscular Endurance on Performance

Good muscular endurance allows muscle groups to work repeatedly over long periods of time.

Poor muscular endurance leads to fatigue (tiredness) and muscles will feel tired and heavy.

Fatigue (tiredness) in muscles will cause the body to move more slowly.

Speed

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1. Circuit Training: Selected exercises or activities performed in sequence

Example: 8 stations

30 seconds at each station

2 minutes between each circuit

3 circuits

3. Activity Specific Skill Training: Training specific muscles within an activity.

Example: Repetitive overhead clear drill in Badminton

Repetitive passing drill in football

2. Weight Training (Low weight, high repetitions)

Identify specific exercises to develop specific muscles.

Lift low weight (50% maximum) with a large number of repetitions (15-20).

Balance the circuit of exercises so that the same muscle/muscle group is not being worked twice in a row.

Definition of Speed?

Speed is the ability to cover a distance or perform a movement in a short time.

Testing Speed?

1. 30m Sprint Test

Partner times how long it takes participant to run between A and B.

A ------------------30m-----------------------B

2. 50 m Shuttle Run Test

50 metre shuttle run test - I did the 50 metre shuttle run test. 1 ran 10 times between two lines 5 metres apart, and my teacher timed how fast I could do it with a stop watch.

A-------------5m---------------BTraining/Improving Speed

1. Sprint Training (Short Sprints with long recovery)

Example Session: Sprint 20 metres (Time taken = 5 seconds)

Recover for 2 minutes

Repeat 5 times

10 minutes between Sets

Complete 3 sets

2. Increasing strength in main muscle groups required

Example: Activity : 100m Sprint

Muscles: Hamstrings and Quadriceps (Legs)

The Effects of Speed on Performance9

Some activities require speed within the WHOLE BODY

Example Activity: Football

Position: Striker

Part of the body: Whole body

Why: To run past defenders

Some activities require speed in the UPPER BODY

Example Activity: Badminton

Shot: Smash

Part of the body: Arm

Why: To return the shuttle cock towards court quickly.

Some activities require speed in the LOWER BODY

Example Activity: Football

Shot: Shooting

Part of the body: Legs

Why: To strike the ball quickly to score past goalkeeper.

Flexibility

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Definition of Flexibility?

Flexibility is moving the joints through their full range of movement.

Key Words: Range of Movement Joint

Testing Flexibility?

Training Flexibility

Perform the static or dynamic exercises Perform stretch for 12-15 seconds.

Static Flexibility: Dynamic Flexibility (Ballistic Stretching)

The Effects of Flexibility on Performance?

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Sit and Reach Test (Hamstrings)

1. Warm Up.

2. Sit on floor with legs extended and feet against measuring box.

3. Reach forward towards toes on top of measuring box.

4. Your partner records what score you achieved on top of the measuring box.

Hamstring Stretch

High Knee Lifts

Allows athletes to operate with minimum effort and maximum efficiency (performance)

For Example:

A hurdler requires flexibility in their hips to help clear the hurdles quickly and efficiently.

Good flexibility reduces the risk of straining or pulling a muscle.

Poor flexibility can lead to injury and failure to perform to potential (best).

Prepares muscles for exercise.

Strength

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Definition of Strength

The maximum amount of force a muscle or group of muscles can exert in a single movement.

Maximum force applied against a resistance.

Testing/Measuring Strength

1. Grip dynamometer (Arm Strength)

Hold the dynamometer at your side with your arm stretched. Squeeze the handle of the dynamometer without bending your arm. Read of the score recorded.

2. 1 Repetition Max Test

This is recorded by taking 3 attempts to lift your heaviest weight possible.

Calculate 85% of this weight to obtain strength training weight.

For Example: 1 rep max = 80kg

80% of 80Kg = 64 kg

Muscular endurance weight = 40 kg

Training Strength?

Weight Training (High weight, Low repetitions)

Identify specific exercises to develop specific muscles.

Lift Heavy Weight (80% maximum) with a low number of repetitions(6-8).

Example

Exercise Maximum Weight lifted Repetitions

Squats 100Kg 80Kg 6

Bench Press 80Kg 64Kg 6

The Effects of Strength on Performance

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Activity Skill or

situation

Role or position

Part of body

Effect on performance

Gymnastics Handstand N/A Upper body I can support my body weight by contracting the muscles of the arm and chest to hold the handstand steady for 5 seconds

Weight lifting Squat N/A Lower body I can apply sufficient force from the leg muscles against the resistance of the weight of the bar to stand up straight from the squat position

Rugby Scrum Prop Lower body I can apply force from the leg muscles against the resistance of our opponents push to hold my position steady in the scrum so that we can control the channelling of the ball back

Basketball Boxing out Centre Upper body I can hold off my opponent by applying force from my arm muscles to stop him/her from getting inside me to win the rebound

Hockey Block tackle

Defender Upper body I can apply more force from my arms than my opponent in the tackle to win the ball

Football Block tackle

Defender Lower body I can apply more force from my legs than my opponent in the tackle to win the ball

Power

Definition of Power

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Power is strength applied quickly

Power is a combination of Speed and Strength

Testing/Measuring Power

Leg Power Test: Standing Broad Jump Arm Power Test: Seated Medicine Ball Throw

Training Power?

1. Weight Training (High weight, Low repetitions)

Identify specific exercises to develop specific muscles.

Lift High weight (80% maximum) with a low number of repetitions(4-6).

Perform repetitions explosively and quickly.

Example

Exercise Maximum Weight lifted Repetitions

Squats 100Kg 80Kg 4-6

Bench Press 80Kg 64Kg 4-6

2. Plyometric Training

Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports.

Example Volleyball Power Session

Depth jumps 3 sets x 8-10 repsOver The Back Toss (Throw) 3 sets x 8-10 repsLateral High Hops 3 sets x 8-10 repsSquat Throws From Chest 3 sets x 8-10 reps

How can Power be Created?

Jumping Action15

Activity: Volleyball

Skill: Blocking

I bent my knees deeply and powerfully straightened them by contracting the muscles to apply a powerful force downward against the resistance of the floor enabling me to drive upwards to get my hands above the net to block my opponents’ spike.

Striking Action

Activity: Badminton

Skill: Smash

I pulled my arm back fully in my backswing so that I could build up speed in the racket head on contact with the shuttle so that it flies very quickly which makes it difficult for my opponent to reach the shuttle and return it/wins the point

The Effects of Power on Performance

Skill Related Fitness (C.R.A.B)

Skill Related Fitness (C.R.A.B)

Co-ordination

Definition of Co-ordination

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Upper Body Power

Individual Activity: Badminton

Skill/Situation: Smash

Reason why Power is important

Upper body power is important as it leads to a more powerful swing of the racket with fast racket head on contact. A powerful force can be applied to the shuttle so that the smash is hard /fast and difficult for my opponent to return/wins the point.

Lower Body Power

Team Activity: Football

Skill/Situation: Shot at goal.

Reason why Power is important

Lower body power is important as it allows me to get my foot moving quickly through the ball, and I can apply a large force to the ball so that it flies hard and fast and is difficult for the keeper to save/scores.

1. The ability to perform motor tasks (Movement) accurately, while effectively timing the movement of the limbs, muscles and body parts.

2. Coordination is the ability to move different parts of the body in time with each other.

Testing Coordination

Alternate Ball Throw Test

A mark is placed a certain distance from the wall (e.g. 2 meters, 3 feet).

The person stands behind the line and facing the wall.

The ball is thrown from one hand in an underarm action against the wall, and attempted to be caught with the opposite hand.

The ball is then thrown back against the wall and caught with the initial hand.

The test continues for 30 Seconds and the number of repetitions is counted.

Training/Improving Co-ordination

Activity Specific Co-ordination Training

Performing tasks which involve performing at least two movements as well as elements of thinking.

Rugby Example: Throwing and catching a rugby ball while performing fast feet through agility ladders

The Effect of Co-ordination Performance Activity Skill or

situation

Role or

position

Positive effect of coordination on

performance

Negative effect of co-ordination on performance

Basketball

(team)

Lay-up Guard I could coordinate my dribble into my shot to drive into the basket to score a lay-up

My coordination of the dribble into the shot was poor so that I took off too far away from the basket and missed the shot

Reaction Time

Definition of Reaction Time

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The time taken between the recognition of a stimulus (signal) and start of the movement.

Testing Reaction Time

Ruler Drop Test

i) Use a 30cm ruler…

ii) One person holds the ruler near the 30cm mark and lets it hang vertically…

iii) The other person places their thumb and index finger either side of the 0cm mark ready to catch

it when it falls - their fingers shouldn’t touch the ruler.

iv) Without warning the person holding the ruler lets go and the subject tries to catch the ruler as

soon as possible.

[Hint: To prevent guessing, vary the time before letting go of the ruler].

v) The level (in cm) just above the subject’s first finger where the ruler was caught is recorded.

vi) The same person is tested 5 times and then calculate the mean average of their results (add all

five numbers together and then divide by five).

Training/improving Reaction Time

Practising in situations identical or similar to the activity.

Reaction Time Drills specific to Activity

For example

Tennis Returns: Visual (movement of an object)

4 Man Rowing: Specific command (voice)

Sprint Start: Sound (starter's gun)

The Effect of Reaction Time on performance

Activity Skill or

situation

Role or

position

Positive effect of good reaction time on performance

Negative effect of poor reaction time on performance

Badminton

(individual)

Receiving smash

Receiver I could react instantly to quickly move the racket to get it behind the shuttle to return it effectively

I reacted slowly and could not move the racket quickly enough to get it behind the shuttle so that I lost the point

Agility

Definition of Agility

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The ability of a performer to quickly move and change direction to position the body while under control.

The ability to move the body quickly and precisely.

Example: Quickly avoid being tackled in by opponents

Dribble hockey ball at speed and control

Testing Agility

Speed Bounce

1. Participant jumps two-footed from side to side over a 20 cm foam wedge. 2. Participant must complete as many jumps as possible in 20 seconds

3. Partner counts and records each jump

Training/Improving Agility

Agility Ladder Training Agility Hurdles Training

Activity Specific Agility Training

The Effect of Agility on Performance Activity Skill or

situation

Role or

position

Positive effect of agility on performance

Negative effect of agility on performance

Badminton

(individual)

Returning a smash

Receiver I was able to change the direction I was going in quickly so that I could reach the shuttle to return it effectively

I was unable to change my direction quickly enough to reach the shuttle so that my opponent scored a point

Football

(team)

Penalty kick

Goalkeeper I started going one way but could quickly change direction to go the other way to save the ball

I started to go the wrong way and could not change direction quickly enough to save the ball

Balance

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Definition of Balance

Keeping the body weight over the base of support while static or moving.

Testing Balance

Standing Balance Test

The person stands on one leg for as long as possible.

Give the person a minute to practice their balancing before starting the test.

The timing stops when the elevated foot touches the ground or the person hops or otherwise loses their balance position.

The best of three attempts is recorded.

Repeat the test on the other leg.

Training/Improving Balance

Activity Specific Agility Training

Standing/Performing Tasks on a wobble board

Balancing and performing tasks on balance beam.

For example: Performing chest passes on balance beam.

The Effect of Co-ordination on Performance

Activity Skill or

situation

Role or

position

Positive effect of good balance on performance

Negative effect of poor balance on performance

Gymnastics

(individual)

Headstand N/A I was able to keep my hips above my shoulders to hold the balance steady

I could not keep my hips above my shoulders so that I fell over

Football

(team)

Dribbling Winger I was able to move quickly while adjusting my body weight to be above my supporting feet to that I kept control of the ball

I did not move my body weight to keep it above my supporting feet so that I lost balance and control of the ball

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Fitness Testing

Why do we test?

To test what level of specific fitness the participant is at before participating in a training programme.

To set the correct level (intensity) of training for the participant to complete their training programme accurately and effectively.

To test participants levels of specific fitness after they have participated in a specific training programme

Mental Aspects of Fitness (M.M.C.C)

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Test Training Programme (Personal)

Re-Test

Mental Preparation

Mental preparation involves the performer focusing on the actions they intend to carry out and visualising a successful skill performance before they perform.

The Effect of Mental Preparation on Performance

Activity Skill or situation

Role or position

How you prepared mentally

Positive effects of mental preparation on skill learning

Effects of mental preparation on skill performance

Athletics

(individual)

High jump

N/A I visualised my run –up, take-off and flight before I started my run up

I was able to learn to run up to the bar as I had pictured it and could take off on the correct foot

I was able to carry out my jump as I had visualised it to successfully clear the bar

Motivation

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The internal feelings and external stimuli which influence and direct behaviour.

What Motivates People in Sport?

External rewards- Medals, Trophies, Money,

Self satisfaction, feeling good, pleasure, keeping fit and healthy.

Competition

The Effects of Motivation on Performance

A highly motivated person would be more eager to give a better performance than a lowly motivated one with the same skills.

Likewise, a person who has less skill but more motivation can train to be better than another who has more skill but is less motivated to put in 100% of effort.

However, motivation does not mean that sports performance is definitely increased. The source of big flops are a lack of motivation, over confidence and over motivation. Over motivation means that a person is so motivated to perform well that he outperforms his limit and flops.

Examples

Activity Skill or situation

Role or position

Positive effects of high motivation on skill learning

Effects of high level of motivation on skill performance

Effects of low level of

motivation on skill

performance

Badminton

(individual)

Moving to reach the shuttle

N/A Because I was highly motivated I learned to push myself to reach the shuttle

I wanted to win the competition and was highly motivated to reach every shuttle

I was playing against a good opponent who was beating me and I did not feel I could win the game so that I did not push myself to reach the shuttle

Athletics (individual)

High jump N/A I constantly wanted to improve my personal best and was highly motivated when practising

I was highly motivated to try as hard as I could and I beat my personal best

I was having difficulty with my jumping technique and I could not clear the bar so that I did not see the point in trying hard

Confidence

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Confidence is a positive state of mind in which you feel that you can perform successfully.

Examples of Confidence

Believing that you are superior to your opponents

Having confidence prior to competition

Having confidence in training Confidence in your own ability and performance

Comparing previous performances to present performances (imagery)

Competing on your home pitch/track/court

The Effects of Confidence on Performance

Self-confidence is a key part of being a successful athlete If you enjoy sport and really get into it, setting goals and achieving them will

improve your self-confidence and your performance too

Self-confidence allows you to take risks. When you have enough confidence in yourself to know that if things do go wrong, you can put them right, you can take it that bit further

Examples

Activity Skill or situation

Role or position

Positive effects of confidence on skill learning

Effects of confidence on skill performance

Badminton (individual)

Overhead clear

N/A I build up confidence in my ability to disguise my overhead clear to try a drop shot

I am consistently able to fool my opponent so that I can create space in the front court to play the drop shot into

Hockey

(team)

Dribble Winger I built up confidence in my ability to keep control of the ball so that I could attempt to dribble past an opponent

I was able to consistently get past the defender to cross the ball

Concentration

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Concentration is the ability to stay focused on and be fully aware of what is going on around you

The Effects of Concentration on Performance

Activity Skill or situation

Role or position

How you concentrated or focused

Positive effects of concentration on skill learning

Effects of concentration on skill performance

Athletics

100 metres

(individual)

Sprint start

N/A I concentrated on listening for the gun so that I could react instantly

I was able to learn to react instantly to start quickly

I got a very quick start and got into my stride before my opponents so that I won the race

Football

(team)

Timing an offensive run

Centre forward

I concentrated so that I was aware of my opponents position and could anticipate when my team mate would play the pass

I learned when to make the runs so that I was not caught in an offside position

I was able to time my run so that I could run onto the pass behind my opponents defence to get shot at goal

Basketball

(team)

Fast break

Guard I concentrated when our opponents shot the ball so that I could react instantly if one of my team mates won the rebound

I was able to learn break instantly to get behind our opponents defence

I was able to break instantly to get behind our opponents defence to receive a pass and score a lay-up

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Training and It Effects

Warm Up

The 3 Stages of a Warm Up

1. Light Exercise such as jogging to raise the heart rate gradually.

2. Static and Dynamic Stretching to prepare the working muscles.

3. Activity Specific Warm up relating to the main activity.

Why do we Warm Up?

Prepare the working muscles and the body for more intense and demanding exercise.

To help reduce injury.

To raise the heart rate

To raise the body temperature

Increase the range of movement around joints

Cool Down26

1. Reduce the intensity of the exercise gradually.

2. Static and Dynamic Stretching to encourage the muscles to repair and recover.

Why do we do a Cool Down?

Reduce the heart rate back to normal

Reduce the body temperature back to normal

To help reduce injury

To encourage muscle repair and growth.

To reduce lactic acid build up in the muscles.

Principles of Training

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F.I.D.P.O.S : Frequency

Intensity

Duration

Progressive Overload

Specificity

Frequency: How often you will train

Example: Training 3 times per week with a rest day in between sessions.

Intensity: How hard you work

Example: Work rest ratio = 1 Minute: 3 Minutes

Duration: Length of time

Example: Training for a 16 week period with each session lasting approximately 1 hour.

Progressive Overload:

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You must overload your training by increasing the frequency/intensity/duration of your training as your level of fitness increases

You must progressively overload your training by re-measuring your fitness every 4 weeks and then increase the frequency/intensity/duration of your training in line with your increased level of fitness.

Failing to overload: Training will become too easy and your increase in fitness would eventually plateau off/Level off (see graph on next page)

Diagram showing how fitness increases over time as a result of overload

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18

Number of weeks of training

Example: Overloading Cardiovascular Endurance

By re-measuring your aerobic fitness and by monitoring your pulse rate you can monitor increased fitness.

You can then increase the frequency, intensity and duration of your training in relation to your improved level of fitness to make it more demanding.

This would be done after each 4 weeks of your training programme.

Specificity (Specific)

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No overload → fitness plateau

training

Overload → increased fitness

Training must be made specific to;

Your workload/intensity of training will be specific to your own initial level of fitness.

Your role or position in the activity you wish to train to improve your fitness for.

The specific aspect of fitness you wish to improve.

The specific part of the body you wish to improve/develop.

Choose a specific type of training to improve this aspect of fitness.

Further factors which effect Training

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Example of applying F.I.D.P.O.S to training - Circuit Training

Frequency: I performed my circuit training 3 times a week on Monday, Wednesday and Friday, allowing a rest day in between sessions to recover and for the training effect to occur.

Intensity: I performed the circuit 4 times (4 sets) with 1 minutes rest between each station and 2 minutes rest between sets

Duration: I carried out my circuit training for 16 weeks and each session lasted approximately 40 minutes.

Overload: After each 4 week period I increased my workload by increasing the number of repetitions at each station, increasing the number of sets done or by adding another training day to train 4 times per week.

Specificity: In the strength training circuit, I made the exercises specific to developing strength, the muscles/muscle groups I wished to strengthen and my initial level of fitness.

Adaptation

As the body adapts, training must be overloaded progressively. Too much stress too soon can lead to breakdown or injury. Too little stress will make training ineffective.

Reversibility

After you stop training, reversibility occurs. Your fitness level will very quickly deteriorate if you cease training and you will lose the increase in your fitness level you achieved through training.

USE IT OR LOSE IT!!

Rest and Recovery

It is important that you allow your body time to recover after periods of intense training to return to normal

Training flat out, for an extended period of time without rest in any aspect of fitness, could cause strain to your body which could result in injury.

Work Rest Ratio

When setting the rest period it is important that it is not too long as this could result in the body cooling down, which could result in injury. The length of the work period depends on the intensity of the training and your specific ability to cope with it.

Training within Activities

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Fitness training can be carried out through participation in activities or it can be carried out in isolation out with activities.

Reasons for Fitness Training within Activities

You may find training in isolation boring.

You find fitness through participation more enjoyable.

Fitness within the activity motivates you more.

You can work on specific skills and aspects of fitness required for your role/position within an activity.

You can practice when fatigued in game like situations.

Reasons for Fitness Training in Isolation

You can develop a specific aspect of fitness.

You can work on your own when training.

It requires less organisation.

You can choose a type of training specific to your needs

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Example

Individual Activity: Badminton

Skill: Overhead clear

Aspect of Fitness: Aerobic Endurance

Description of exercise

I started in the ready position. A feeder played a shuttle up to land at the back of my court and I had to perform an overhead clear. After the shot I had to run and touch the wall at the back of the court and then run back to the ready position. As soon as I reached the ready position the feeder played up the next feed. I repeated this 20 times.