Bompa is a world-renowned periodization specialist. Based on these articles, I divided training into five concepts that serve as a road map to great performance. Physical, technical, tactical, theoretical, and psychological principles are among them. These categories aren't fixed; rather, they represent a guide for how an athlete can best plan his or her own program.
The first area of development is physical. This means taking care of any physical problems that may exist before you start training hard. For example, if you have knee pain when running long distances, you should probably see a doctor before starting a training program. They can give you advice about what kind of exercise would be best for your situation and whether there are any products that might help reduce your risk of injury.
Technical skills are those necessary to perform at a high level. Examples include sprinting, jumping, climbing, and endurance racing. Technical skills require practice to perfect, so they're important elements in any training program.
Tacticks are strategies used to win or lose competitions. In athletics, this includes techniques like cutting steps, jump heights, and spin rates. Tactics are also applied toward defending weaknesses of opponents. For example, if an athlete is weak up the middle, he or she could wear down opposing runners by kicking the ball to them during changeups.
Strength, resistance, speed, and flexibility are the four fundamental physical characteristics or abilities (BPA). All are extremely significant and participate in games and sports in various ways depending on the activity. For example, a basketball player needs to be strong enough to handle the ball and make long jumps while being flexible enough to change direction with ease.
In addition to these three qualities, intelligence is also important for success in sports. Sports psychologists believe that people who succeed at sports require a balance of all of the physical abilities discussed here along with intelligent behavior such as understanding game plans and learning from past experiences.
The physical abilities are always present in some form in any sport. For example, strength is essential for throwing a baseball, kicking a field goal, or shooting a basket. Resilience is helpful in avoiding injury and recovery time is necessary after playing or practicing sports to keep yourself healthy.
Sports involve intense exercise that can lead to injuries if not done properly. The body needs time to recover so it's important not to over-exert itself when playing sports. In addition, it's important to know how to prevent injury. Knowing how to deal with common sports injuries such as ankle sprains will help you remain active and avoid missing time due to pain.
Fundamental instruction Creating a training basis early in a season, during the transition period between seasons, or during the off-season provides an athlete with a platform on which to increase speed and power while avoiding injury. Stretching, strengthening, skill exercises, and endurance training should be prioritized. A scientific study of elite track and field athletes found that they increased their 100-meter dash time by about 2% every year from age 17 to 24. After that, the rate of improvement slowed down.
Advanced techniques Speed drills are used by coaches to help their players improve their speed. These drills can either be done indoors using sleds, ramps, or water tanks, or they can be done outdoors with obstacles such as jump lines, drag races, etc. Using these drills regularly will make your player faster.
Science has shown that speed improves gradually over time through continuous practice. Fundamental instruction focusing on footwork, agility, and technique is necessary at all levels of development to avoid injury and to maximize performance.
Athletic Performance Training's Four Pillars There are several aspects to consider when it comes to exercise and fitness. However, there are four major components of fitness: strength, aerobic capacity, flexibility, and body composition. These four areas should be the focus of any training program.
The best way to improve in each of these areas is through proper preparation. That means lifting weights to build strong muscles, doing exercise that increases heart rate and oxygen consumption, stretching tight joints, and eating a healthy diet.
There are many ways to prepare for an athletic event. Here are four effective methods:
1. Strength Training Strong muscles help you achieve your performance goals. The more muscle you have, the faster you will be able to run or lift objects weighty enough for your muscles to fatigue. Strength training exercises like squats, bench presses, and deadlifts work all parts of the body, building muscle mass as well as improving bone density.
2. Aerobic Fitness Your heart and lungs are essential for running long distances or exercising vigorously for many hours at a time. The more efficient they are, the better your endurance will be. Activities that increase heart rate and ventilation supply more oxygen to the blood which helps muscles function better during activity. Examples include running, cycling, dancing, and playing soccer.
The performer controls self-paced skills (internal). The performer determines when to execute the talent, such as when throwing the javelin in athletics or vaulting in gymnastics. The environment controls externally timed skills. They consist of a choice and a reaction. In athletics, for example, there is a start signal and a finish line. As an alternative, some sports have a series of beacons along the course with each beacon being activated at a different time during the event.
For example, in tennis, there is a choice between a serve or a return shot after each point. The player decides which type of shot to hit by looking at the position of the ball on the court before hitting it. This is a self-paced skill because the player decides when to execute the shot.
In volleyball, there is a choice between attacking or defending every time the ball is served. Again, this is a self-paced skill because the player decides which role to play by looking at where the ball is sent.
In basketball, there is a choice between shooting or passing every time the ball is in motion. And again, this is a self-paced skill because the player decides which action to take by looking at where the ball is placed.
In football, there is a choice between rushing the field or returning a kick.
Give yourself a goal to strive towards when you begin a new practice or training routine. Great athletes can create realistic and achievable goals for both the short and long term. Setting goals and achieving them on a regular basis is an important part of progressing as an athlete. Setting performance objectives in relation to your current level of ability will help you determine how much you should be improving with each workout or session.
As an example, if you want to become better at throwing a ball, set a goal of hitting 10 baskets per round. If you're currently able to hit eight baskets, then you should be making one extra throw every time you work on your shot. Over time, this will lead to improved form and increased accuracy, which will help you meet your overall goal of throwing better balls into baskets.
The more aware you are of your strengths and weaknesses as an athlete, the better you will be able to judge what changes need to be made to reach your potential. For example, if you know that you're strong but lack upper body strength, you should focus on working out those muscles. The same goes for any other area that may be holding you back - don't be afraid to ask someone who knows about athletics to help you find the right workouts to improve your skills.
In conclusion, the best way to improve as an athlete is by setting goals and giving yourself a chance to reach them every time you train or play.