HPE 1201

Notes: To assist with the 3 week

mini sprints assignment
 Principles of training
There are five basic principles of
training to consider when planning a
program.

The principle of overload

The principle of recovery
The principle of reversibility
The principle of specificity
The principle of individuality

(Nunn-Cearns, 2006, p. 16)

Principle of Overload
The body will adapt to the fatigue and this will result in progressive increases in fitness.
Shock phase - counter shock phase - resistance phase - exhaustion phase.
More repetitions, or further repetitions, diminished rest, increase in training sessions.

Principle of Recovery
Recovery is dependent on rest and this varies depending on the individual. Tapers vary depending on the event: A HJ athlete has different needs
to a marathon runner.
Endurance events, lower volume and intensity prior to major events.
In power events, lower volume but maintain intensity.

Principle of Reversibility
Fitness gains are lost if training stops
Implications: when resuming training, the load, intensity and duration must allow for lost fitness.
Endurance losses the worst.

Principle of Specificity
For maximum benefits, the training must replicate the technical movement and energy systems required.
Be cautious, young athletes still focus on technical aspects.
What are the components of the event?
Teach whole/part/drill?
What are the physical attributes.

Principle of Individuality
Treat athletes as individuals, not just as a member of a group.
Identify their strengths and weaknesses
Assess opportunities to succeed
Determine their tolerance for training and rest
Determine how they respond and communicate with the coach.
Be aware of medical conditions.

(Nunn-Cearns, 2006, p. 16-18)

 The Principles of training

When planning a training program,

consider principles of training plus the following
content:
Speed.
Endurance.
Strength
Flexibility
Skill
Psyche
Aspects of above will be present in different
proportions throughout the program.

(ATFCA, 1999, p. 218)

 In your plan, consider
Dont over train
the students.
How to gauge They need to be
improvement: injury free to Ensure that you
What can you improve. Keep Principle of are planning for
measure? A drill, the sessions specificity: your students to
20m start, achievable, train them for learn something
repeated practice enjoyable and technical each lesson.
session? Be motivating for all movement and Consider reward
creative, it levels of ability. energy systems charts for
doesnt need to Be creative and specifically personal bests in
be a 100 or 200m include a variety required for particular
full race every of activities sprints. sessions or
week. Remember whilst still activities.
Personal bests are addressing the
the aim. components of
sprinting.

Ensure the students are familiar with the rules & procedures of their
event.
 Sample student high
jump session. Note this
is more for an after
school training for an
interschool carnival
where the students may
be a bit more
advanced, but it does
give you an idea of
how to structure the
program.

PAGE 1 sample
 PAGE 2 sample high
jump session.
 Referencing
Check the next page to view how to
reference correctly.
First the author, then the date, then the
name of the text and finally where and who
published it.
 References
ASCA, (2007). Australian Strength and Conditioning Association Level 2 Coaching Course
Resource Manual. Part Two. Qld: ASCA
ATFCA. (1999). Australian track and field coaches association manual. QLD: The Australian
Track and Field Association.
Dunn, G & McGill, K. (2003). The Throws manual. Tafnews Press, USA.
Ecker, T. (2002). Basic Track and Field Biomechanics. Tafnews Press, USA.
Huggins, R. (2006). Level 4 distance coaching course. NSW, The Australian Track and Field
Coaches Association.
Jacoby, E & Fraley, B. (1995) Complete book of Jumps. Human Kinetics, USA.
Jarver, J. (2000). Sprints and relays. Contemporary theory, technique and training. Tafnews
Press, USA
Nunn-Cearns, G. (ed). (2006). Australian track and field coaches association manual. QLD: The
Australian Track and Field Association.