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Components of Training Plan 

Success is not an accident. It is the product of a thoughtful and well executed plan in which the athlete simply does they are instructed by their coach & supporting staff who developed the training plan.

Sports Specific Resistance Training
Plyometrics (Speed-Strength Training
Core training (Abdominals/Obliques/Low Back
SAQ (Speed/Agility/Quickness)

Source - New Wave Sports Conditioning

Athlete Training Demands 5 Specific Training Components
        The goal of athlete training is to allow an individual or team to overpower the competition. Athletes with successful training plans focus on the four main areas of athletic ability: 
  • agility,
  • endurance,
  • power.
  • speed.
        A sports performance program needs to focus on five individual components of sports conditioning to allow an athlete to enhance their ability.  The five components of athletic conditioning are:
  • Lifting,
  • Running,
  • Stretching,
  • Eating,
  • Recovering.
       Sports fitness components are physical qualities that must be developed in preparation for sport competition. A sports training program should be designed to build these components, in the ideal proportion, that are requirements of individual sports.

       The President's Council on Physical Fitness and Sports classifies of physical fitness components into:
  • Performance related fitness components are - speed, agility, power, balance, and coordination
  • Health related fitness components are - cardio, strength, endurance, flexibility, and body composition.
List and Definitions of Fitness Components
Source - Top End Sports
  • Body Composition — refers primarily to the distribution of muscle and fat in the body. Body size such as height, lengths and girths are also grouped under this component.
  • Muscular Strength — the ability to carry out work against a resistance.
  • Muscular Endurance — the ability to repeat a series of muscle contractions without fatiguing.
  • Power — the ability to exert a maximal force in as short a time as possible, as in accelerating, jumping and throwing implements.
  • Speed / Quickness — the ability to move quickly across the ground or move limbs rapidly to grab or throw.
  • Agility — the ability to quickly change body position or direction of the body.
  • Flexibility — the capacity of a joint to move through its full range of motion, which is important for execution of the techniques of sports.
  • Balance and Coordination — the ability to stay upright or stay in control of body movement, an important component of many sports skills.
  • Cardiovascular Endurance — or aerobic fitness, stamina, is the ability to exercise continuously for extended periods without tiring.
  • Motor Skill — gross motor skills are the basic skills developed when young, which can be developed upon with specific sports skills training.
Essential Components of the Training Session
       Each training session needs to contain the same essential elements. The amount of time spent on each element will depend on the goal of the training session, the time of season the session is in, and the amount of time available for a particular session. The following elements need to be included in an athlete's daily training program.
  • The Warm-up: 25-30 minutes
  • Specific Event Workout: 15-20 minutes
  • Conditioning or Fitness Workout: 15-20 minutes
  • The Cool-down: 15-20 minutes
       The final step in planning a training session is designing what the athlete is actually going to do. When creating a training session, remember that the progression through the key components of the session should allow for a gradual buildup of physical activity.

The following elements need to be included in an athlete's daily training program:

  • Start with warming-up exercises
  • Review previously taught skills
  • Introduction of new skills
  • Provide feedback to skaters
Progression of lessons should allow for a gradual buildup of physical activity:
  • Easy to difficult
  • Slow to fast
  • Known to unknown
  • General to specific
  • Start to finish
Principles of Effective Training Sessions:
  • Keep all skaters focused — Athletes need to be active listeners.
  • Establish clear, concise goals — Athletes need to know exactly what is expected of them.
  • Give clear, concise instructions — Demonstration to illustrate oral instructions.
  • Record progress  — Chart athlete's weekly progress.
  • Give positive feedback — Emphasize and reward things the athlete is doing well.
  • Provide variety to prevent boredom.
  • Stress the fun aspect of learning — Training and competition is fun — keep it this way for you and your athletes
Learning is increased when information progresses from:
  • Known to unknown — adding new things to familiar concepts and skills.
  • Simple to complex — start with the basic skills the learner has mastered.
  • General to specific — take a generalized concept and separating it into its simplest parts.
       Plan to maximum the use of existing resources.  Think creatively and find substitutes or otherwise improvise for equipment that you lack.

       Allow for individual differences — Different athletes, different learning rates, different capacities.

Recommended Reading:
    PDF Components of fitness  Fitness for sport can be broken down into eleven individual components, .... for this reason, all sports performers should try to vary their training schedule.
How to Design a Personal Exercise Program The following components are essential to a safe, effective cardiovascular exercise program. While this sets a foundation for training it is not an exclusive list.

Components of Fitness   Fitness defines the ability to perform physical activity, and encompasses a wide range of abilities. Each sport and activity requires a specific set of skills, and so being fit for a sport requires a specific skill set. However, being fit for one sport does not necessarily make you fit for another.


The Process of Learning

Physical and Mental Training Considerations

Developing A Training Plan

Training Factors:


The following internet links have been gleaned from personal communications
combined with information from public institutions and athletic organizations/
associations that have a web presence with information concerning team and
individual sports programs:

Developing Training Plans for Athletes
Evaluation of Training
Age Training Guidelines
Components of Training Plan
Stages of Acquiring New Skills
Strategies for Training
Strategies for Competing
Fitness Training & Sports
Advanced Training
List Daily Training Tasks
Construction of a Training Plan
Developing An Annual Training Plan
Principles of Global Training
Competitive Training
Starting to Seriously Train
Skating Environment
Peaking Performance
Benefits of Cross Training
Principle of Varying Training
Varying Training Improves Results
Approaches to Training
Approaches to Jump Training
Transferring Knowledge & Skills
Aerobic Activities
Anaerobic Activities
Exercises to Develop Coordination
Off-Ice Activities For Skaters
Fitness and Conditioning
Off-Season Conditioning Activities
Tips for Long Distance Traveling
Mental Barriers to Training & Competing
Mental Considerations for Athletic Training
Mental Training Considerations
Mental Strategies for Training
Endurance Training Activities
Flexibility Training Activities
Bodyweight Exercise Training
Weight Training Activities
Brian Grasso Articles
Evaluation Assessment

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The limited use of the materials for education purposes is allowed providing
credit is given for the source of the materials.

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