Government College University Lahore

FINAL-TERM
Course:Training Methods,Theories and Planning
Course Code: (PESS-7101)
Name: Sania Sarfaraz
(Roll no. 2510)
Class: M.Phil. Physical education
(Session 2024-26) Semester: I
Submitted to: Dr. Muhammad Azam
 Planning the training program
Introduction:

The process of establishing goals and choosing how to achieve them is called
planning. Sports involve planning since there is a set time period for accomplishing
the goals and because the outcomes are known in precise terms. An athlete's
performance cannot be improved without careful preparation. In actuality, poorly
organized sports training is pointless. Since achieving great performance in sports is
mostly dependent on a methodical and scientific approach to training, planning plays
a significant role in sports training. Planning must be done long in advance before any
activity is organized. Sports training aids in the development of a player's character
and abilities.

1.1Definition of the training plan:

In order for an athlete to perform at their peak throughout training, planning is a

crucial tool for ensuring ongoing personality and athletic growth changes.
"Planning entails deciding what needs to be done, who should do it, and how to assess
the results." (Lundy James)
Planning entails selecting the most effective option from those available to carry out
various administrative tasks in order to accomplish the preset objectives.(Fayol
Henry)

1.2.Principles of planning the training program

The intricate scientific procedure is planning.Numerous things influence the

planning's outcome. For the benefit of coaches, trainers, and physical education
instructors, the planning principles are covered in detail.

 Advancement in athletic performance:

 Personality and performance development
 Scientific knowledge and experience
 Harmony among various training plans
 Planning is a continuous process.
 Factors determining performance
 Planning must be pragmatic & concrete.

Advancement in athletic performance:Training is essentially designed to maximize

performance in the future. To put it another way, many training programs are either
directly or indirectly based on the framework of future performance.

Personality and Performance development: Since the goal of training is to help

athletes improve their personalities and abilities, it is an educational process. Because
a sportsman cannot be coached effectively for an extended period of time without the
necessary attitude, interest, mental capacities, personality traits, suitable habits, etc.,
planning is therefore crucial.
Scientific expertise: Since training is a process focused on competitiveness, it is a
very scientific process. The scientific approaches aid athletes in improving more
quickly and efficiently. A successful athlete's strategies and tactics, as well as the
most recent information on the following, should be known by the coach in order to
develop both qualitatively and quantitatively.
1. Methodology for training
2. Development and growth
3. The fundamentals and regulations of systematic development

Harmony between different training plans: Different kinds of plans, such as short-
term and long-term plans, are required for specialized training. For both individuals
and groups to grow properly, individual and group strategies must support one
another.

Planning is a continuous process: Planning is an ongoing process that is dynamic

and may be adjusted in response to training-induced changes in performance and
personality, among other aspects. Regular evaluations of the planning process are also
possible.

Performance-determining factors: After thorough observation, the primary goal and

substance of planning must be established. Every element, such as time, status, food,
family routine, etc., must be included in the plan. All significant elements that have an
impact, whether direct or indirect, should be properly taken into account during
planning.
Planning ought to be practical and tangible; It shouldn't be based on irrational
speculation but rather on scientific understanding and fact-checking. The ability to
tolerate loads must be the foundation of any strategy; else, tiredness and overload will
build up.

1.3.Objectives of planning the training program

Establishing specific objectives is essential to the success of any training program.

Athletes’ physical, technical, tactical, and mental skills may be developed via the
creation of a sports training program. The following are the main objectives:

 Boost physical fitness

 Develop technical skills
 Develop tactical understanding
 Encourage Injury Prevention
 Encourage assistance and communication.
 Construct intellectual flexibility
 Monitor and assess progress
 Ensure laws are complied with.

Boost physical fitness: Increase the athlete’s strength, speed, agility, and general
ability.
Develop technical skills: Get better in certain sports skills, like swimming technique,
basketball shooting, or soccer dribbling.

Develop tactical understanding: To make better choices during contests, develop

your strategic thinking and game awareness.

Encourage injury prevention: To lower the chance of injuries, teach players the
right methods and conditioning.

Encourage assistance and communication: Encourage players to communicate well

and to operate as a cohesive unit.

Construct intellectual flexibility: Develop psychological abilities, including

motivation, attention, and stress management, to construct intellectual flexibility.

Monitor and assess progress: To keep the training regimen getting better, keep tabs
on athletes’ progress through evaluations and comments.

Ensure laws compliance: To promote fair play and sportsmanship, teach athletes
about the sport’s laws and regulations.

1.4. Evaluate present level:

 Use test such as the VO2 max,cooper test, beep test, to evaluate aerobic capacity.
 Use exercises like one-rep maximum lifts for various muscle groups to
assessphysical strength.
 To evaluate an athlete’s speed and efficiency, use agility exercises and sprints.
 Utilize assessments such as the sit-and-reach testto measure flexibility.
 Use instruments such as calipers or bioelectrical impedanceanalysis to measure
muscle mass,body fat percentage, and total body composition.

1.5.Phases of design training:

 Requirements Analysis:Identify organizational objectives, skill gaps, and learner

requirements.
 Objectiv setting: Define clear, measureable training objectives.
 Information design:Produce engaging, relevant information that aligns with the
objectives
 Method selection:Pick effective delivery methods
 Implementation:Conduct training with experienced facilitators.
Evaluation:Monitor outcomes to enhance future training.

Sports training schedule:

Warm-up activities (10-15 minutes) areapart of systematic sports training program to
get muscle ready and avoid injuries.Techniques are improved via skill development
sessions(30-45 minutes).Strength training (20-30 minutes) increases agility and
endurance.
Creating a sports Training session:
A dynamic warm-up is part of a sports training session to get muscles ready and avoid
injuries.Sport-specific approaches are the main emphasis of skill exercises.Exercises
for strength and conditioning increase power and endurance.Use strategic gameplay to
enhance your ability to make decision. Finish with static stretches for recovery and a
cool-down.Give athletes comments to improve their performance.
Using sports science to enhance training:
Integrate sports science by examining physiological measurements, biomechanics,and
performance data.To maximize training loads use devices like GPS tracker and heart
rate monitors.Execute recuperation procedures and dietary regimens.Use psychology
to strengthen your mental toughness.Customize workout with evidence-based
techniques to improve endurance,strength,and agility while avoiding injuries.
Emphasizing on mental training in sports:
Focus, fortitude, and general athletic performance are all improved by mental
training.While mindfulness lowers stress and enhance focus, visualization techniques
asist athletes mentally practice acheivement. Setting goals promotes a winning
attitude by ensuring motivation and clarity.Confidence is increased and self -doubt is
fought with positive self-talk. Deep breathing and gradual relaxation are two stress-
reduction strategies that improve emotional regulation under duress.Mental toughness
exercises help athletes stay composed and conquer obstacles.Athlete may perform at
their best and crucial competitive moments by incorporating these tactics in to their
normal training regimens,which also courage consistency,enhance descion
making,and build mental endurance.
Sports nutrition and hydration:
For both athletic performance and recuperation,proper hydration and nutrition are
essential.Balanced meals full of healthy fats for long-term endurance,proteins for
muscle repair,andcarbs for energy are essential for athletes.Vitamins and minerals are
example of micronutrients that promote general health and performance.Equally
important is water; even minor dehydration can effect mental and physical
abilities.Light and high in energy are ideal for pre-training meals, while post-training
meals, should concentrate on muscle regeneration and glycogen replenishment. Fluids
containing electrolytes aid in preserving equilibrium throughout extended
exercise.Early levels and recovery efficiency aare maximized by customized nutrition
regimens based on the athletes sport training volum and body needs.
Track and assess sports delopement:
Regular performance evaluations utilizing quantifiable indicators,such as
speed,strength,and endurance,are necessary to track growth. For accuracy use
techniques such as video analysis or fitness trackers. Alignment with objectives is
ensured through regular goal reviews and feedback sessions.Recovery, nutrition,
psychological health are also tracked.By identifying strengths,addressing
shortcomings, and modifying training programs,evaluation of outcomes ensures peak
performance and ongoing progress.
Preventing and managing sports injuries:
Proper warm-ups and stretching to increse flexibility and decrease strain are the first
steps in preventing injuries.To increase joint supportand muscle stability,use strength
and conditioning workouts.Stress the proper method to prevent impact injuries or
repeated strain. Overtraining is avoided with regular rest and recuperation. Keep an
eye out for symptoms of weariness or pain in athlete.Apply
RICE(rest,ice,compression,and elevation) first aid as soon as possible to treat,
injuries, and get aprofessional examination.The goal of rehabilitation is to gradually
restore flexibility and strength.Use customize training adjustment and regular follow-
upsto stop reccurence. A proactive strategy guarantees athletes maintain their health
and peak performance.
Involve and encourage sportsmen:
A supportive yet demanding atmosphere is necessary to maintain atletes, motivation
and engagaement. Establish attainable objectives to motivate advancement. Adapt
training to each individual’s goals, interest, and strength. Encourage cooperation and
friendship via group exercises and constructive dialogue.To boost confidence,
acknowledge and celebrate accomplishments.Give constructive criticism and
acknowledgeeffort rather than simply output. To keep things interesting and avoide
boredom, mix up your workout. To improve mental attention,promote self analysis
and visualisation exercises. To comprehend their needs and difficulties, establish
confidence and keeplines of communication open. An athlete that is driven is more
likely to stick with it and perform at their best.
Sports team bulding and communication:
Trust cooperation, and a strong sense of oneness are all fostered by effective team
building.To improve relationships, plan team-building exercises, trust building
actuvity,or group drills.Make sure all members feel hard by encouraging open
communication through frequent meetings and feedback sessions.To coordinate
activities and develop a unified vision promote common objectives.Celebrate each
person’s unique qualities while constructively addressing their shortcomings to
promote empathy and respect.Techniques for resolving conflicts foster a supportive
team environment. Set a good example by stressing responsibility and constant work.
Coordination is improved as the team performs at its peak when there is clear and
unambiguous communication both on and off the field.
1. Coastruction of weekly training plan
2.1.Introduction:
A weekly training schedule act as a road map for athletic growth, combining
planned exercise with well-timed rest and recuperation to maximize results. A
well thoughtout strategy guarantees steady improvement in mental readiness, skill
mastry,and physical condition for both teams and individual athletes. It increase
flexibility to meet the demands of competition while reducing the risk of
overtraining.A weekly training program offers balance and concentration by
incorporating crucial components such as warm-ups, conditioning skill
exercises,and recuperation periods.This framework encourages peak performance
and long-term development and is customized to the athlete’s objectives, present
level of fitness, and the particular demands of the activity.The introduction lays
the groundwork for a thorough weekly routine by highlighting the significance of
careful preparation and overall growth in sports training.
2.2.Weekly training schedule of coastruction:
The following are the main ideas for creating a weekly training schedule:
2.2.1.Establish objectivesand goals:
Setting specific goals and objectives is the cornerstone of an effective training
strategy.These objectives give direction, incentive, and a quantitative method for
tracking progress.Here is how to organize them.
A. Define long-term goals:
Concentrate on larger goal, such as practicing for a competition ,increasing overall
performance, or perfecting a single talent.For example,qualifying for a national
championship or decreasing a 100m sprint time by 0.5 second in a year.
Establish short-term objectives:
Break down long-term objectives into smaller,, more manageable milestone to be
completed weekly or monthly.For example,increase weight lifted in strength training
by 5% or improving accuracyin skill exercises by 10% in a week.
B. Goals should be balanced throughout different areas:
Address numerous components,including physical training, skill development, mental
toughness, and injury avoidance.For example, you can improve your endurance while
simultaneously focusing on tactical game play.
C. Align goals with athlete level:
Beginner:Emphasize fundamentalskills and basic fitness.
Intermediate:Focus on consistency and advanced skills.
Advanced:Optimize techniques and achieve top physical/mental performance
D. The smart goal framework:
Make sure your objectives are clear, quantifiable, reachable, pertinent, and time-
bound.
A prime instance: “Run 5km in under 20 minutes within 4 weeks”
E. Evaluate on a regular basis:
Goals should be reviewed and adjusted on a frequently to reflect
progress,performance data, and changing priorities.Setting objectives ensure that each
session lead to long-termsuccess while keeping athletes motivated and engaged.
F. Warm up and mobility:
Any training session should include a warm-up and mobility phase because it primes
the body for exercise and reduces the risk of injury. A well designed warm-up
increases heart rate.boost blood supply to muscles,and improves joint mobility, all of
which contribute to peak performance.
G. A normal warm-up lasts around 10-15 minutes and includes:

Dynamic Movements: Exercises such as arm circles, leg swings, and high knees
engage major muscle groups and enhance range of motion.
Light Cardiovascular Activity: Activities like running or skipping raise body
temperature and prepare the cardiovascular system.
Sport-Specific Drills: Include motions that mirror the activities necessary for the
sport, such as dribbling in basketball or shadowboxing in martial arts.
Furthermore, mobilityexercises such as hip openers and thoracic rotations improve
flexibility and decrease stiffness.Warm-up and mobility sessions should be scheduled
on a regular basis to ensure that athletes are physically and psychologically prepared
for top performance.

2.3.Skill Developemet:

Skill development is an importtant component of any trainig program, concentrating

on developing sport-specific methods as wellas precision,consistencyn, and efficiency
in performance.Efective skill training sessions should be goal- oriented,
progressive,and matched to the athletes level of expertise. These sessions, which are
often schedule 2-4 times a week, consist of drills and exercise that simulate real game
situations. Basketplayers,For example, may focus on shooting accuracy,whereas
soccer player may practice passing and ball control. As athletes improve their core
skills, the complexity of exercises can be increased to test their flexibility and descion
making under duress.Individualized attention, includitio position specific training for
team soorts, guarantees that each athlete progresses in their job. Coaches should offer
constructive criticism throughout sessions in order to impprove methods and boost
confidence.Athlete can attain higher competence by focussing on skill improvement
on a regular basis, which tranlate into better performance during competition.
2.4. Conditioning and strength:

Athlete performance is mostly dependent on strength and conditioning, which

improves physical resilience,power and endurance. Building a strong physical
foundation to promote physical performance and lower the chance of injury is the
main goal of these sessions.Strength training ,which is usually done two to three times
a week,using movements like bench presses,deadlifts, and squats to build functional
strength and muscular power.Box jump and medicine ball tosses are example of
polymetric exercises that enhance explosive movements, which are essential for speed
and agility.Exercises for corestability, such as Russian twistand planks,are crucial for
maintaining balance and preventing injuries.Depending on the need of the sport,
conditioning sessions incorporate endurance and cardiovascular training(HITT).By
increasing stamina, these exercises enable athletes to sustainpeak performance
overetended periods of time. Athlete improve their physical capabilities and a build a
strong foundation for optimal performance by in corporating strength and
conditioning into weekly training.

2.5.Fitness for the heart:

A vial part of sports training is cardiovascular fitness, which improves and athlete’s
stamina, energy efficiency, and general performance. Athlete can engage inlonger
activities with less tiredness because it enhance the heart’s and lungs’capacity to
provide oxygen to muscles.
Session of cardiovascular exercise are usually incorporated 1-2 times a week and
consistof:
 Steady state cardio:consistently paced exercises that increase aerobic capacity
and stamina include swimming cycling and running.
 Interval training:This method builds anaerobic endurance, speed, and agility by
alternating high intensity bursts with rest intervals.
Sport-unique drills:To improve cardiovascular conditioning unique to a given
sport,try shuttle runs, sprint intervals, or movement patterns that resemble game
situations.These workouts have to be customized to meet the needs of the sport,such
asbasketball player’ high intensity burst or marathon runner’ long-distance endurance.

Athlete may sustain peak performance levels,recover more quickly,and perform well
under physical taxing circumstances by placing a high priority on cardiovascular
fitness.
2.6.Strategic and tactical instruction:
Skills for both short-term and long-term planning are developed through tactical and
strategic training.specific short-term objectives like descion making,flexibility and
performance under presure like fighting methods or crisis response are the main
emphasis of tactical training. Long term objectives ,leadership critical thinking ,and
resource allocation such as compaign planning or market positioning are all
emphasized in strategic training. Both are integrated in effective plans,guaranteeing
that short-term activities are in line with longer-term goals. For instance while
strategic exercises like scenario planning improve collaboration and foresight, tactical
drills prepare people for particular difficulties.Combining these strategies ctreates
adaptable goal oriented team that can succeed in challanging ,complicated setting
across a range of sectors.
2.7.Recuperational and coolong down:
Any trainer session must include a cool-down and recovery phase to assist the body
adjust from high intensity exercise to a resting state.A good ten to fifteen minute cool-
down lowers heart rate ,avoide muscular stiffness ,lessens pain.Deep breathing
techniques to encourage relaxation and static stretching to increase flexibility and
releive muscle tention are example of effective cool-down.Increased circulation and
reduced stiffness are two benefits of foam rolling or self-massage.
Beyod the session a recovery involves reapairing tissues and recharging energy stores
throough proper sleep,nourishment, and water.Regular cool-down and recovery
procedures lower the chance of injuryand guarantee long-term performance.
2.8.Active recuperation and rest:
Maintaining optimal sports performance and avoiding overtraining requires rest and
active recovery. Rest days, usually one or two each week,let muscles adapt and heal,
which lower the chance of weariness and injury.
Low intensity exercises loke yoga, swimming,or walking are part of active
rehabilitation because they increase blood flow and lessen muscular pain without
putting you under further stress. Mobility exercises, foam rolling and stretching are
method that improve recuperation even more.
To maximize both mentaland physical recovery,these techniques are combined with
adequate sleep, balance eating ,and adequate water.In order to maintain development,
enhance performance, and guarantee long-term health, athletes should prioritize rest
and active recovery.
2.9.The term “periodization”:
A planned method to training, periodization divides and athletes routine into several
periods,each with its own objectives and level of intensity. The methodical approach
aids in performance optimization, avoidance of overtrainig,and peak competition
preparation.
The first phase of periodization is the operation phase (offseason),which focuses on
developing general strength endurance, and skills to provide a solid basis for
fitnessStress sport-specific abilities,strategies, and sustaining peak performance levels
during the competitive phase(in-season)

 Post season training phase:Prioritize recuperation,treat injuries,and progressively

cut back on training volume.
Macro training cycles: An extended strategy,usually covering a year or season.
 The mesocycle consists of medium term blocks(4-6) weeks that are focused on
particular goals
 Microcycle: Plans that are weekly or daily and concentrate on activities.
 2.10.Eating and drinking water:

For optimalsports performance,recuperation, and generalhealth,proper diet and

hydration are essential.They sustain optimum physical function,heal muscles,and
supply the energy and nutrients needed for exercise.A balance breakfast that includes
protein for muscle repair and carbs for energy should be had two to three hours before
to workout.If training is within an hour, include simple to digest foods like energy
bars or bananas.

While training: Drink plenty of water or electrolyte- rich drinks to stay

hydrated,specially during lengthy or strenuous workouts.
Post training Nutrition:Within 30to60 minutes after workingout,replenish energy
stores with carbohydrates and aid in muscle healing with protein.Yogurt with
fruit,lean protein with rice, smoothies are a few example.
Training of the mind:
Athlete need mental training to become more focused, resilient, and self assured.It
improves performance by cultivating a positive outlook and useful coping
mechanisms for stressful situation. One of the most important strategies is to
visualize good performance in order to boost confidence.Increasing present-moments
awareness and lowering stress levels.Setting definite acievable goals is essential to
sustaining motivation.Toincrease self-belief, use positive self-talk by substituting
affirming ideas for uncertainties.
Frequent mental training, incorporated into weekly schedules, give athletes the skills
they need to focus better, handle competitive stress, and perform consistently in a
range of situations.Monitor and adjust describe the continuous process of monitering
circumstances, performance or progress and implementing the required adjustment to
a guarantee success.In every context,it entails consistently assessing results ,
pinpointing ares in need of development, and modifying plans of action or tactics
accordingly.Adjusting calls for flexibility in strategies,resource allocation, or
objectives ,whereas monitering may involve data collection, feedback evaluation,or
outcome assessement. This strategy is crucial in domain like as business, sports,the
military,or personal growth since it guarantees that endeavors stay in line with goals
and can adapt to unforseen obstacles or shifts in conditions for the best outcomes.

3.Long-Term View and Structuring Systems:

Introduction:

Long-term view and system structuring are cornerstones for achieving great results
within any organization or even an individual. Long-term vision entails defining a
goal and long-term target, which often span years or decades, outlining a steady and
navigable action plan. Such a plan would outline all activities in relation to the goal
aim, locate potential problems, and prescribe the correct and effective plan of action
based on new developments. Whereas, organization structures, systems, processes, or
work flows while assisting in determining these long-term goals ensure that these
goals are achievable in a consistent, effective, and efficient manner. It entails division
of work and isolation of functions, mechanization of labor, and optimization of
resource allocation. In essence, long-term forecasting and organizational structures
create an environment that fosters growth, maintains optimum effectiveness in
operations, has the capacity to anticipate new structures and disturbances, and that
movement towards long-term goals is not only gradual but also stable.Integration of
both set practices will allow people or businesses to stay focused, wholly cut down on
unnecessary activities, and alleviate the effects of stressful situations while
guaranteeing sustainability and success in the future.
A defined long-term vision means structuring achievable objectives for efficiency and
consistency in decision making. Some Of the Important points are:
1. The Goals Board: Articulate clear long-term vision benchmarks that can guide
action and decision making.
2. SWOT analysis: Perform broad evaluations of internal and external environments
looking at the organizational strengths and weaknesses, opportunities and threats.
3. Human Resources: Display all aspects of human resources by complementing the
overarching long term strategy with day to day requirements.
4. Processes: Coupled high volume activity with policies that provide for brisk
execution and standardization of functions.
5. Progress: Evaluate key performance indicators and challenges in a bid to
understand how to address the shortcomings better in the future.
6. Paradox: Plan for the long term but work towards short term goals amongst
dynamic and volatile environments.
7. Assets: work towards an infrastructure aimed at enabling the organization balance
between future deprivation strategies and resource development.
8. Consulting: Draw list of potential risk areas and prepare contingency plans to offset
threats and interruptions.