Repeated Speed Ability and Training - Report Example

Training repeated speed ability for intermittent sports during competition phase Insert Name Insert Institution Abstract Repeated speed ability and training is the ability of an athlete to perform repeated short sprints within short time periods (less than 3 minutes).Training of athletes is important for their success during various competitions that they participate in. This study was carried out among a specific group of athlete, the basketball athletes. The objective of the study was to determine the best approach to training an athlete to come up with good results. The data collection was done by exposing the athletes to various modes of training, which include, the technical, running in pattern and agility. These methods were offered randomly with different resting periods. They were also offered in order of the level of athlete. The results were that the established athletes were more at ease with almost all the training levels unlike the beginners. It can therefore, be concluded that long time exposure to exercise by athletes provides them with adaptation and endurance. It is therefore recommended that for beginners, they should begin training with low intensity training models before proceeding to the high intensity training models. Key words Agility Overtraining Under-recovery Adaptation Maintenance Intermittence sport Anaerobic energy system Introduction Athletes are different individuals and they will respond to training techniques differently especially when based on repeated speed ability during competitions. This is because each athlete responds in a different way to the stimulus of training, a few will be undertrained while others will be over trained when exposed to a training stimulus of the same intensity (23). A game like football is composed of opposition from two sides of the team, this leads to continuous motion and movements hence intermittent exercise for a period of 90 minutes. A player in a game of football will cover approximately 13 Km during a single game of football of which 20% consists of active sprints .As the games approach the end and the final moment there is a decrease in the amount of activity carried out and reduction of exercise due to fatigue. The intensity of the running of the players whether, especially the high speed running has effect on the physiological changes of the player (22). Methods Training that has intensified speed does not endorse nutritional supplements or other aids to enhance and achieve performance. However, in case there is going to be consumption of nutritional supplements then the consumer need to be well educated and understand the impacts and needs of the supplements. For good health, an athlete should factor in the following; sound strength and a program of conditioning, proper system of diet, enough rest and recovery and suitable recovery nutrition. A balanced diet for an athlete or a regular exercise individual should consist of carbohydrates, proteins, vitamins, minerals, water and fats. Depending on the discipline and athletes body, it should contain 56-65% of carbohydrates, 15-25% fat, and 15-20 % protein. Carbohydrates form the primary source of energy for the body for nerve transmissions and muscular contractions. The brain solely utilizes carbohydrates in the form of glucose and in case of absence of carbohydrates there will be metabolism of proteins. Hence when you want to be lean and small eat a lot of veggies. The fats provide the body with a sustained source of energy and carry the fat soluble energy reserves. Water should not be overlooked since it helps in the digestive process, transports nutrients, eliminates toxins and regulate the body temperature (14). Research from participants and athletes has shown that not all food have advantage to the human body (4).Consumption of some food stuffs act as performance inhibitors and may reduce or lower the proficiency and efficiency of a participant. Some foods detrimental to training include alcohol, caffeine, timing of the meals and proteins. Proteins can be used as alternative source of energy when the carbohydrates are depleted however, they need to be reserved for remodelling and repair of the body tissues. Excessive use of alcohol will lead to nutritional deficiencies through dehydration and excessive loss of water-soluble nutrients and vitamins (16). Caffeine is a stimulant but has effect in the metabolism of both proteins and carbohydrates. The timing of meals is very important, at breakfast, the athlete should eat meals to compensate for the overnight fast and it should contain vitamins, carbohydrates, fats and proteins. The fat intake should be earlier in the day to give time for its combustion within the body. Meals should be taken 2-3 hours before a work out or before going to bed. Discussion Jump Training Studies To train jumping effectively especially for athletes maximum fitness, you should not neglect the core. The core does not involve only the abs but you should control and centre all you movement on the air traffic (30). The stronger and efficient your take off when jumping, the better the jumps. The jumping workout can be done during normal training or can be best done in addition to your normal programme. The warm-up should consist of 10 minute jogging plus 2 minutes jumping in case it is not the major part of the exercise (38). Exercise Description Mountain climber; involve starting at push up position, followed by running knees towards the chest and keeping hips and back at level position. The movement is to be controlled and very rhythmic. Front plank; the athlete to position himself on the forearms and toes. The body should be maintained on a straight line and the core is to maintain the body in a straight line using the core muscles. It requires that the hips, shoulder and toes remain in a straight line (4). Two point core activation; using hands and needs, the athlete to extend the left and right handle in the opposite direction while maintaining the body uniformly (6). Repeat with the left arm and right leg and the goal is to maintain balance and not only speed. Straight leg sit up; the athlete to lie straight on the back with the head extended overhead, he should sit upright with the core as the fulcrum and touch the toes (3). Lower the back slowly to the ground and repeat. Conclusions and Practical Applications Repeated speed trainings and development of the characters of the athletes should be specific to the sport or game at hand (15). Research has proof that games like small-sided soccer training teams highly develop anaerobic performance of athletes. In such training, the number of opponents should equal with breaks of 1 minute. The session if developed into comprehensive bouts with repeated attempts, it becomes very effective in developing both the skills and speed of the players. Recovery period between the bouts should be 5 minutes (29). For one to be a proper athlete in any field, they need continuous exercise. This is to ensure the continuity of the adaptation and maintenance of the motor involved and muscles. It would be more appropriate for the coach to start the training at early ages of between nine and twelve. This is because during this period the motor development is maximum and the children are developing while getting in touch with their external environment more and more (16). It is good to point out that any biological system is trainable and can change, but during the early ages, accelerated adaptation takes place if the appropriate energy and effort is put into place (19). A fitness-training program should include the basic bio motor components of coordination, speed, flexibility endurance and strength. Other elements that need to go hand in hand with these is; acquisition of skills, psychological training and finally preparation of competition (20). On the other hand, not all the components mentioned can have the same emphasis. Other factors will determine the elements to be emphasised on more than the rest. These factors include, sports maturity level, age of the athlete, the prior fitness that the athlete has achieved before the training (22). When it comes to diet, it is recommended that a new type of meal that the athlete is not used to should not be experimented on because it would bring a wrong reaction and affect the training. The meal should however provide carbohydrate, protein and fat, which are necessary for the provision of a balanced diet. For the athletes with a marathon calendar will require food high in calorie. Food difficult to digest would not provide a lot of energy. Honey can be used prior to big races for energy source without distress to the intestines. However, evaluation should be done on what is needed and what is eaten (22). In conclusion, it is important to emphasise that practice makes best. With continuous practice, much can be achieved because the human body is a biological system that needs to adapt to a new environment and condition to perform best (13). Practices are achieved at early ages because flexibility and adaptation is easy at this stage. 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