The Learning Process
 
hosted by
   
San Diego Figure Skating Communications
a non-profit educational organization
SDFSC-Enews.Org

Principles of Balanced Training

Optimizing Training Results
    The Balance Principle dictates that all training must be properly proportioned in order to achieve optimal results. The concept All things in moderation is a broad principle that operates at many levels of human performance, is especially applicable to sports training.

   This principle of training strongly advocates the a full mixture of training including diet and healthy lifestyle habits such as no smoking, use of alcohol, drugs, etc.  Any athlete who participates in extreme on and off ice behavior can be expected to experience a poor test/competitive performance, susceptibility to illnesses, and injury.

Principles of Training
       In order to improve the level of fitness, it is necessary to overload our bodies with additional stress.  Doing this causes our body to make long-term adaptations that result in our body working more efficiently and produce a higher level of performance.

       Overloading can be achieved by following the principles:
  • Frequency: Increasing the number of times you train per week
  • Intensity: Increasing the difficulty of the exercises.
  • Time: Increasing the length of time that you are training for each session.
  • Type: Increase the difficulty of the training you are doing.
  • Specificity: Specific Training to your sport.
  • Reversibility: Stop training causes a loss of improvement gained.
  • Variance: Changes in training is as good as a physical  and mental rest
Skill Related Fitness
       The term "fitness" can be broken down into skill components that are important in performing the technical aspects of each sport:
  • Speed - Sports and recreational activities generally requires the generation of efficient and effective speed.
  • Reaction Time - is quickness of your respond to a stimulus and initiate a response.
  • Agility - Is the ability to change direction and speed
  • Balance - The ability to maintain equilibrium in a stationary position or moving. Stationary Balance is also referred to as dynamic balance.
  • Coordination - The ability for body parts and senses to work together to result in smooth and efficient movements.
  • Power - The product of strength and speed is described as "power". Perform a task quickly and forcefully  results in a powerful image.
Achieving an Optimal Training Balance
   The following ideas are offered as suggestions to insure a training plan is optimally balanced:
  • Activities. The design of a training program needs to include the proper proportions of activities and time allocated to develop them. This is a basic goal of every annual training plan.
  • Training Intensity. Coaches and parents must be sensitive to signs of over training of athletes.
  • Muscle Balancing. Opposing muscle strength should fall within certain ranges. The very nature of training tends to promote imbalances unless careful planning is taken and supervised, tested/monitored to adjust training to include flexibility and balancing antagonists to prevent injuries.
  • A lean, mean, fighting machine. Achieving the best balance of body fat vs. lean body mass is important,  Monitoring body mass index can help guide dietary and training decisions.
  • Nutrition. Athletes' diets must include essential nutrients in adjusted proportions that reflect the demands of the training. Insufficient protein, major/micro nutrients and vitamins can have an adverse effect on training.
  • Monitoring.  A balanced diet can maximize an athletes full potential, especially if the menu is prepared by a nutritionist. It is very helpful to track the intake of food and supplements. This approach is easier to accomplish when the skaters are attending residential training camp. 
  • Evaluation. Evaluating all aspects of athletes' health and performance can identify areas where physical, emotional, and mental imbalances may occur and what is needed to correct them.

Recommended Reading:

  • PDF Socializing the Knowledge Transfer Problem  A central issue in acquiring knowledge is its appropriate transfer beyond the contexts and contents of first acquisition. In contrast to dominant "common elements" transfer theory, an interpretive perspective is developed, according to which "appropriate transfer" is a sociocultural concept rather than defined objectively.
  • PDF Cognitive Skill Acquisition  Review of research conducted in the past ten years on cognitive skill acquisition. It covers the initial stages of acquiring a single principle or rule, the initial stages of acquiring a collection of interacting pieces of knowledge, and the final stages of acquiring a skill, wherein practice causes increases in speed and accuracy.
  • PDF EFF Research Principle: A Contextualized Approach Research on the transfer of learning. teachers starts with real life contexts and is weaved into all stages of every teaching and learning process. Instruction and assessment are aimed directly at the skills and knowledge adults need to perform tasks they have identified as important and meaningful to them. The focus is on the application rather than on the possession of basic skills and knowledge.
  • Specificity of Training  Volume 1(2): January, 1996. SPECIFICITY OF TRAINING. This edition of Coaching Science Abstracts reviews articles concerned with the Principle of Specificity.
  • Specificity | Fitness and Health Nov. 28, 2006 ... Specificity states that your training should move from general to highly specific training. It also dictates that in order to improve a particular skill.
  • PDF Focusing on Specificity Training  Focusing on Specificity Training Written by NFPT Staff Writer Friday, 03 February 2012 00:00. The personal trainer will encounter athletes of all stripes.

References:

The Balance Principle in Sports Training The Balance Principle dictates that all training must be properly proportioned for optimal results. This broad principle operates at many levels of human All things in moderation applies to sports training as well life, in general. This principle suggests the right mix of training activities, diet, and healthy lifestyle habits. Going to extremes can result in poor performance, illness, injury, and overtraining.

The 4 Principles of Functional Training – Principle #3 Balance Nov. 12, 2011 Concerned about developing large and bulky muscles? Functional training techniques help you create a leaner, tighter and more integrated physique necessary to be successful depending on the sport or recreational activity.
Functional training is defined as “activity that trains movement” and includes: balance training, stabilization training, core training, and dynamic movement training. The result of functional training is agility – improved reactionary forces where your body has the ability to compensate for changes in your center of gravity and can move quickly and efficiently. In other words, if you're falling or suddenly caught off guard, your body is trained to react quickly, meaning you are less prone to injury. Exercises promoting core strength and stability improve or maintain posture and alignment as well as challenging balance and equilibrium.

Principles of Sports Training:

Developing Course Materials:

   Resources:

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:

             
Principles of Athletic Training:

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


Athlete Concerns     Collection of Related Ideas    Skating Articles    Related Topics      

Ice Skating Rink Index    Topic Index    Site Index   Home Page