Training

Stretching, Recovery, Cycles

Stretching types

Static stretching

Ballistic stretching

PNF stretching

Static stretching

to go to/just beyond point of resistance and hold

Ballistic stretching

Uses momentum move body at the joint (eg. bouncing/arm swings)

PNF Stretching 

(Proprioceptive Neuromuscular Facilitation)

Stretch to point of resistance 

Contract muscles for 6/7 seconds while a force stops movement (partner/wall)

Relax and stretch for 30 secs

Recover/ rest for 30 seconds

Repeat x2-4

Training within the activity

Using methods that are specific to the activity eg. Soccer (drills with ball)

Training outside activity

Trainers often use running sprints, weight training (without ball) to improve performance/fitness

Adaptation

When the body gets accustomed to a particular exercise/ training program

Recovery types

Active

Passive

Recovery strategies

Sleep

Nutrition

Cryotherapy/ cold therapy

Self myofascial release

Compression

Periodisation

The division of a training plan into training phases

Macro cycle

The full training cycle, long term performance goals

Mesocycle

A number of continuous weeks where training has a particular goal or focus

Microcycle

A small number of sessions with detail on what the performer will do everyday

Overtraining

An imbalance between training load and recovery time

Overtraining signs

Decrease in performance

Mood, loss of appetite, muscle soreness, fatigue, sleep issues

Peaking

Having a performer in their best physical emotional and mental condition for the most important competition/performance during the training year

Tapering

A reduction in training volume ( while maintaining intensity) to allow an athlete enough time to recover prior to a completion where they aim to peak