Improving Performance IQ1: How do athletes train for improved performance?

Question 1

What is aerobic training?

Answer 1

Aerobic training engages and develops the aerobic system of energy supply.

Question 2

What are the 3 methods of aerobic training studied?

Answer 2

Continuous
Fartlek
Long Interval

Question 3

What is continuous/uniform training?

Answer 3

It is a sustained, enduring and in most cases, low to moderate intensity. It is training that involves a single exercise that goes for an extended period of time without rest. This is the most common form of aerobic training and one that many people participate in, particularly for health benefits.

Question 4

What is continuous training used to improve? What is it beneficial for?

Answer 4

Used to improve cardiorespiratory endurance, local muscular endurance and overall aerobic capacity.

Beneficial for sports that have continuous aerobic movements.

Question 5

What does continuous training require?

Answer 5

Requires the HR to move into the aerobic training zone, and this heart rate is to be maintained for a minimum of 20 minutes. They might decide to perform in the aerobic training zone (65-85% MHR). Often, elite athletes perform high intensity continuous training (just below lactate inflection point), allowing for greater physiological adaptations to occur as a result of the training

Question 6

What sports is continuous training beneficial for?

Answer 6

Sports which have continuous aerobic movements. These sports include;

Marathons
Cycling
Swimming
Skiing

It could also be used in other sports such as;

Football
AFL

Question 7

What is high intensity continuous training?

Answer 7

It is training performed at intensities between 80-100% of MHR. This form of training is exceedingly strenuous and demands a lot of the athlete pysically and psychologically

Question 8

What body systems does continuous training develop?

Answer 8

Develops both glycogen and fat utilisation in the provision of energy. It improves cardiorespiratory efficiency, particularly stroke volume, contributing to reduction in heart rate both during work and at rest

Question 9

What is the most effective way to progressively overload using continuous training?

Answer 9

Most effective way to reach progressive overload is through increasing duration –> increasing work volume. Intensity can also be increased up to a certain point

Question 10

What are the drawbacks of continuous training?

Answer 10

It may become boring as the athlete constantly performs the same exercise over and over for extended period of time. Thus VARIETY is required to prevent a fall in motivation

Question 11

What is fartlek training?

Answer 11

It is an aerobic training method that requires the intensity to change at random times. For example, an athlete may be jogging at 60% MHR for 1 minute, before attempting to jog at 80% MHR (lactate threshold point) for two minutes, to improve lactic threshold.

Essentially, it is named speed play, and requires the athlete to transition through various speeds.

Question 12

Why is fartlek beneficial?

Answer 12

It helps to replicate many sporting environments, and specifically helps the bodies cardiovascular system to adapt quickly as intensity changes

This method of aerobic training allows the athlete not to just train the aerobic system, but also the anaerobic systems as the higher intensities may move into the anaerobic training zones, and then back into the aerobic zones allowing the body to recover from the higher intensity, before again increasing or decreasing the intensity. It does helps the body to remove lactic acid and recover from high intensities that may be required during competition

Question 13

WHat sports will benefit from Fartlek training?

Answer 13

Mainly team sports as they often require quick shifts in intensity.

AFL
Football
Rigby
Netball
Ice hockey etc.

It is also needed for marathon runners, as it trains the athlete’s ability to ‘kick’ at the end of the race

Question 14

What is an example of Fartlek training?

Answer 14

Includes:

Running around an oval changing between sprints, jogs, and waling at various sections

Outdoor cycling where the surface is not continually flat, requiring intensity changes going up and down hills

Using a cross trainer in the gym and changing the resistance at various intervals etc.

Question 15

How is fartlek implemented?

Answer 15

Have general running interspersed with periods of higher paced running. These short bursts of higher speeds should act as good recovery period, leading to ventilation rate lowering back to where it was.

May also use various terrains. I.e. hill sprints

Question 16

What might a typical all-purpose fartlek session include?

Answer 16

• warm-up: five to 10 minute jog
• steady run for 1.5–2 kilometres
• recovery: walking/jogging for five minutes
• speed work: periods of low-paced running followed by short sprints
• easy running incorporating three or four ‘quick steps’. Follow this by quick acceleration/deceleration
  running.
• easy running for five minutes
• speed play: uphill/downhill for 100–200 metres
• easy running
• high-intensity running for two minutes
• repeat the program twice
• cool-down following final session.

Question 17

What are 3 examples of fartlek training? What do they involve?

Answer 17

Astrand Fartlek - Max effort for 75 seconds, followed by 150 seconds jog-run Maximum effort for 60 seconds followed by 120 seconds jog-run. Repeat 3 times

Saltin Fartlek - Stride hard for 3 minutes with 1 minute jog run recovery. Repeat 6 times

Watson Fartlek - Stride hard for 4 minutes with 1 minute jog recovery. Repeat 8 times.

Question 18

What is long interval training?

Answer 18

It is when the athlete has long periods of higher workloads, followed by a shorter rest period. These higher workloads are usually meaning higher speeds. The long periods of higher workload usually extend for 3+ minutes, with a short 30-60 second rest period. These higher workloads can be in the upper range of the aerobic training zone, or push into the anaerobic training zone.

It may utilise any exercise, such as skipping, swimming, running, cycling etc.

Question 19

What is the benefit of long interval training?

Answer 19

Allows variety to be used throughout the training session.

Higher intensities can be utilised as the duration of the activity is not as long

Athletes bodies adapt to recover faster from the higher workloads

Will result in other physiological adaptations

Question 20

what sports benefit from long interval training?

Answer 20

It is a preferred form of training by distance runners, triathletes and footballers in preparation for competition.

Question 21

What is a way of organising long interval training?

Answer 21

One method is to specify a set distance, say 400 metres and run at a predetermined speed over the distance, reaching the finish within the allocated time period. This is followed by a walk recovery and a repetition of the run until the required number of intervals have been completed

Question 22

What are safe practices which may reduce the potentially harmful effects of aerobic training?

Answer 22

Although level of intensity is not usually high, the duration and repetitive nature of aerobic training can lead to injury. Some safe practices include:

• get medical clearance before beginning a program
• learn the correct technique for all training exercises
• set goals that are within your ability
• ensure an effective warm-up and cool-down
• progressively overload in a slow, controlled manner, for example, increase intensity and duration but
  not both at the same time
• let adaptations take place before moving to the next level
• avoid overtraining by varying the type of training and taking rest days
• incorporate cross-training to provide variety and load different muscle groups

Question 23

What are some aerobic training adaptations

Answer 23

*
improved heart strength and efficiency resulting in an improved ability to pump blood
*
decreased resting and sub-maximal exercise heart rate
*
improved lung ventilation and increased ability to extract oxygen from the lungs
*
improved glycogen storage, increasing the ability to perform longer before exhaustion
*
increased number of red blood cells resulting in a greater ability to transport oxygen
*
increased capillary density making more oxygen available in the muscle cells
*
strengthening and enlargement of skeletal muscle
*
increased size and efficiency of slow-twitch fibres
*
improved body composition, general health and fitness such as confidence, posture and alertness.

Question 24

What are some methods of measuring and monitoring training adaptations as a response to an aerobic training program?

Answer 24

FIeld tests such as the multi stage fitness test

VO2 max tests

Body composition tests

Blood sampling

AND MORE

Question 25

How should an aerobic training program be formed?

Answer 25

The principles of training are required, and workload should increase as adaptations occur and training should be specific to the sport. FITT (Frequency, Intensity, Type, Time) can also be used to ensure training produces physiological adaptations

Endurance training should be done frequently, at least 3 times a week in order to produce physiological adaptations. The duration of the exercise should be 20+ min

Question 26

What is anaerobic training?

Answer 26

It is training that focuses on the anaerobic energy systems (lactic acid and alactacid), and obtaining physiological adaptations that benefit these systems.

Question 27

What is anaerobic training for speed? What does it normally focus on?

Answer 27

Spede training seeks to develop the quickness of limb movement and by nature is a form of anaerobic training.

It normally focusses on running technique, as proper running technique is very important for the athlete to reach top speeds and produce maximum power during acceleration

Question 28

What are some methods of anaerobic training for speed?

Answer 28

Weight/resistance training, plyometrics, short interval training

Question 29

What is anaerobic training for power?

Answer 29

Power is the combination of velocity and strength (force). Anaerobic training for power involves the development of these components of power.

Question 30

What are some methods of anaerobic training for power?

Answer 30

Weight/resistance training, plyometrics, short interval training

Question 31

What is the function of the anaerobic system?

Answer 31

Functions to enable energy production during the absence of oxygen

Question 32

What sports are the anaerobic system the dominant pathway for?

Answer 32

Explosive activities such as weight lifting, throwing and sprinting

Question 33

What is power?

Answer 33

Power is the rate at which force is produced per unit of time

Question 34

What is starting strength?

Answer 34

It is the ability to activate (‘turn on’) as many muscle fibres as possible in the performance of a movement

Question 35

What is explosive strength?

Answer 35

The ability to extend the ‘turned on’ period of explosiveness.

Question 36

What is resistance training designed to do for power?

Answer 36

Designed to enhance fast twitch fibres involved in the activity

Question 37

How should resistance training for power be designed?

Answer 37

It should ensure that when training is done, it is actually causing anerobic benefits over aerobic benefits. For example, if the resistance is too heavy, the exercise will need to be performed slowly –> recruitment of slow twitch fibres over fast twitch

This type of resistance training should also be designed to develop power and speed, and aim to improve the fast twitch fibres

Resistance is medium to high and the contractions must be executed quickly.

Question 38

How does resistance training differ from sports?

Answer 38

Activities that require the application of explosive forces to propel objects (discus, javelin, shotput and more) will require higher resistances and fewer reps during training

Programs designed to develop power and endurance (for sports such as basketball and soccer) require use of moderate resistance, with more repetitions than required for explosive activities. However, still needs to be an emphasis on speed during execution of the movements to ensure appropriate power development

Question 39

What is the general recommendation to develop power?

Answer 39

1-3 sets
1-5 RM
1-5 times a week

Question 40

what is the difference between resistance training in general and weight training?

Answer 40

Weight training requires weights
Resistance training can be anything used to create resistanc i.e. a weight sled or parachute

Question 41

WHat are some examples of resistance/weight training?

Answer 41

Parachute
Weight sled
Body weight
Elastics
Hydraulics
Dumbbells

Question 42

What sports need resistance/weight training?

Answer 42

Rugby, NFL, weight lifting, sprinting etc.

Question 43

What are plyometrics?

Answer 43

Plyometrics is a method of anaerobic training which involves a stretch-shortening cycle to exert maximal force in short fast intervals. The stretch-shortenning cycle involves a brief eccentric contraction where the muscle is stretched. This produces an ‘extra’ elastic force in the muscles that then adds to the maximal muscular concentric contraction to produce more force and power than what would be produced from a static jump

Question 44

What is the value of plyometrics for power development?

Answer 44

It has been demonstrated that if a muscle is stretched before it is shortened, it will contract more forcefully. The elastic recoil of muscle fibres result in a more powerful movement, developing maximal tension.

Question 45

What sports are plyometrics useful for?

Answer 45

Athletics, basketball, Australian rules and weightlifting, where the development of reactive power is critical

Question 46

What are some common plyometric exercises?

Answer 46

Typically involve jumping, hopping or sprinting. They are always performed at maximal power

Plyometric exercises include;

Double legged hurdle jumps
Speed ladders
Power skipping
Vertical depth jumps

Question 47

What is short interval training?

Answer 47

This training involves short work periods followed by longer rest periods. Often the work to rest ratio is around 1:2 with the rest interval being twice as long than the work period. Thus, it is different from long interval training as it has longer rest than work, compared to long interval with longer work than rest

Question 48

What are some examples of exercises used during short interval training?

Answer 48

Bike riding
Rowing
running
Cross training
Skipping
Jumping
Pushups

Essentially, any exercise that can be done at high intensities for 10sec - 3 minutes can be used `

Question 49

Why is the rest so important during short interval training?

Answer 49

This helps to ensure the work periods are maintained at high intensities

Question 50

What are some benefits of short interval training?

Answer 50

Can focus on the alactacid or lactic acid energy systems

Focuses on improved recovery after high intensity work periods

Improves waste product removal speed

Increases in speed and power

Question 51

What are some sports which may benefit from short interval?

Answer 51

Netball
Futsal
Basketball
Football
Cricket
Tennis

And other sports where high intensity is often followed by short breaks before another high intensity action is required

Question 52

What are some common examples of short interval training?

Answer 52

HIIT (High Intensity Interval Training)

Question 53

What is HIIT?

Answer 53

Involves a variation of activities done at high intensities, usually between 85-100% maximal workload for short periods of time. For example;

Side climbers for 20 seconds and then mountain climbers for 20 seconds –> 1 minute recovery continued

Question 54

How should interval training be adapted? Give an example

Answer 54

It should be adapted to meet specific needs of the sport. If short interval training is aimed at improving performance in games, work intervals should mimic patterns and directions that will feature in the game

For example, this may require short runs with sidesteps, swerves or pivots and an acceleration/deceleration phase

Question 55

How does short interval training impact the muscles?

Answer 55

Improves the ability of the muscles to tolerate lactic acid.

Question 56

What are some adaptations from anaerobic training?

Answer 56

• increased speed
• increased power
• ability to perform high-energy exercise for longer periods of time
• increased tolerance to lactic acid
• increased energy substrate levels, namely ATP, creatine phosphate and glycogen
• greater muscle hypertrophy and improved recruitment of fast-twitch muscle fibres
• reduced fat
• increased bone strength
• increased lean body mass.

Question 57

How can some adaptations from anaerobic training be monitored?

Answer 57

Through testing. Testing needs to address the area of anaerobic capacity for which the training program has been designed. For example, if improved strength is the focus of the program, a specific strength test can be used to monitor improvements

Also, if measuring speed, may be able to time a 60m run. May also include:

Vertical jump
Standing long jump
20m Dash
Exercise bike testing
Seated medicine ball throw etc.

Question 58

Is anaerobic training dangerous?

Answer 58

It has a high potential to be dangerous. This is especially because of the high force and high velocity movements which place large amounts of stress on the body, and also minor mistakes can be made causing serious injuries

The most common injuries are overuse and soft tissue injuries

Question 59

How should an anaerobic training program be designed?

Answer 59

Should be designed to have longer rest periods built into the training to ensure the muscle recovers before the next work period. Rest periods are vital as they ensure the athlete’s anaerobic energy systems recover before the next work period, allowing for greater intensities to occur during the work period

Question 60

How can the dangers of anaerobic training be minimised?

Answer 60

Master technique first

Conduct anaerobic training under professional supervision

Always warm up and cool down

Build a base for anaerobic training by beginning with low intensity aerobic work

Avoid high intensity work if pregnant

Learn to do exercises correctly, particularly with plyometric type exercises

Use correct form and technique when lifting weights

Question 61

What is flexibility?

Answer 61

Flexibility is the range through which joints and body parts are able to move. Flexibility training requires that muscles stretch or lengthen safely

Question 62

Why is stretching and improved flexibility important? (5)

Answer 62

Injury prevention

Injury rehabilitation through stretching scar and surrounding tissue, making it more functional

Improved skill execution

minimizing post exercise muscle soreness, particularly through the use of static stretching

Reducing musculoskeletal discomfort through postural improvement

Question 63

What factors is flexibility affected by?

Answer 63

Age - muscles shorten and tighten with age

Gender - females are generally more flexible than men

Temperature - increased temp, both atmospheric and body, improves flexibility

Exercise - people who frequently exercise are more flexible than sedentary people

Specificity - Flexibility is joint specific.

Question 64

What guidelines should a flexibility training program be conducted by?

Answer 64

Performance of a safe stretch program on at least three to four occasions per week

Ensuring muscles are warmed up before stretching

Stretching no further than the muscles will go without pain

Not aiming at excessive flexibility, as this can cause joint instability and increase risk of injury

Question 65

What are the 3 types of flexibility training that is studied?

Answer 65

Static

Dynamic

Ballistic

Question 66

What is static stretching?

Answer 66

It is a technique where a muscle is gradually lengthened and held in that position for a period of 10-30 seconds.

It is essentially the use of static, isometric stretches to increase a joint’s range of motion/movement. Static stretching increases ROM –> increasing flexibility –> improvement in performance

The movement is smooth and is performed slowly, taking the muscle to a point where there is stretch without discomfort.

Question 67

What sports benefit from static stretching?

Answer 67

Gymnastics
Dance
Figure skating
Synchronised swimming

And other sports where poses may be held that require good ROM. Benefits could also transfer into sports such as football, ice hockey, AFL, netball etc.

Question 68

What is the man safest precaution in static stretching?

Answer 68

The main precaution is that pain should not be felt, and the joint shouldnt be taken too far beyond the normal ROM.

Question 69

What is an example of static stretching

Answer 69

Seated single leg toe touch stretch

Question 70

What does dynamic flexibility training involve?

Answer 70

Involves making slow controlled movements through the full range of motion. During dynamic flexibility movements, specific parts of the body such as the arms are moved in a gradual, controlled manner while speed is gradually increased.

Question 71

What is dynamic stretching?

Answer 71

It is stretching with continual movement through the joint range of motion.

Question 72

What are the proposed benefits of dynamic stretching?

Answer 72

Endurance
Coordination
Balance
Biomechanical efficiency
Speed of contraction

It also raises muscle temperature and core body temperature, effectively decreasing the risk of injury

Question 73

WHat should the intensity of a dynamic stretch be?

Answer 73

It should be athlete specific to cater for the individual. Intensity varies according to the range, speed and force of movement, and the number of stretches

Question 74

What sports are dynamic stretching preferred for?

Answer 74

Sports which require forceful movements such as kicking. FOr example, it would be hellpful for sprints, bowling in cricket, kickking in AFL and more

Question 75

What does ballistic stretching involve?

Answer 75

Involves bouncing movements done in order to increase joint range of motion, but also increase tendon elasticity, making tendon rupture less likely.

Question 76

What is the benefit of ballistic stretching?

Answer 76

It has been shown to increase tendon elasticity, making tendon rupture less likely. This type of stretching also increases the flexibility of muscles at a greater rate than that of static stretching

Question 77

What sports is ballistic stretching beneficial for?

Answer 77

It is often done in sports requiring eccentric contractions followed by concentric contractions (ballistic stretching replicates these movements).

Such sports include:
Basketball
High jump
Long jump
Sprinting
Volleyball
Hurdling
Boxing

Question 78

Why is ballistic stretching dangerous?

Answer 78

It seeks to stretch the joint beyond its normal range of motion. It seeks to move beyond the stretch reflex (which protects muscles from tearing when stretched) for a further stretch of the muscle. However, this can result in muscle tears –> decrease in performance, which may result in athletes being out of competition due to injury

Question 79

Who should use ballistic stretching?

Answer 79

Advanced athletes, as recreational athletes have no need to have to use ballistic to improve their flexibility that much

Question 80

What are the adaptations evident as a result of a flexibility training program?

Answer 80

increased range of movement in joints

reduced muscle tension

increased muscle elasticity, resulting in less risk of injury

improved posture

enhanced performance in most physical activity

delayed onset of muscle fatigue and muscle soreness following exercise.

Question 81

How can training adaptations from flexibility training be measured?

Answer 81

Through specific flexibility tests. The most popular is the sit and reach test for hamstring and lower back flexibility. A variety of other tests may be used for different parts of the body.

Question 82

What are the safety issues in flexibility training? Thus, what are the safety considerations for the flexibility training program?

Answer 82

Safety issues in flexibility training are not large. As long as stretching is done
correctly, not moving fast the point of discomfort into pain for example, injury
is unlikely. The safest types of stretching include: static stretching, dynamic
stretching and PNF stretching.

Ballistic stretching can cause injury, because as the athlete bounces they may
move into painful areas of stretching. It is important in training to ensure you
stretch all muscles around a joint to avoid imbalances. Stretching should be
performed after an adequate warm-up of the muscle to help prevent injury.
Excessive flexibility make also cause joint weakness, making the athlete more
prone to injury.

Question 83

WHat is skills training?

Answer 83

This training method focuses on the development of skills specific to the athlete’s sport.

Question 84

How are skills developed?

Answer 84

Through the stages of skill acquisition using a number of different training methods that are made specific for each sport.

Question 85

What are examples of training methods?

Answer 85

Drills (massed, distributed, practice methods)

Modified and small sided games

Games for specific outcomes (decision making, tactical awareness)

Question 86

How does skill training aim to develop skills?

Answer 86

Through developing;

Fundamental movements required in the sport

Individual developmental needs

Understanding the sport

Decision making

Communication

Performance under pressure

Question 87

How are skill training adaptations measured?

Answer 87

Adaptations in skill are specific to the skill and require specific
testing. Statistical analysis is often used to provide feedback on skill
adaptations. If a player improves their goal shooting percentage,
completed passed, or backhand winners then this indicates an
improvement in the skill. Other measurements such as biomechanics
analysis can be used to measure improvements in biomechanical
efficiency of movement for example in running, tennis serve or
bowling in cricket. The most often used measures are feedback of
results and aesthetics of skill execution.

Question 88

What are the safety considerations for skill training?

Answer 88

There are a variety of safety aspects for training, the most fundamental safety aspect is an
adequate warm-up. Other aspects of the athlete’s level of physical preparation (skill and
technique, physical fitness etc) are also important for safety in skill training.

Question 89

What should skill practices target?

Answer 89

• improvement in the fundamentals of the game
• individual needs in specific areas — for example, ball handling
• performance under gradually increasing pressure
• provision of enjoyment through competitive situations
• an increase in knowledge of the game
• development of cognitive or thinking abilities
• development of communication via skills practices.

Question 90

Are skills easy for young players to learn?

Answer 90

Most of the time, it isnt easy

Question 91

How are complex skills broken down for younger players?

Answer 91

Complex skills are broken down into subroutines. Subroutines are the individual components that collectively comprise a skill. These subroutines are then conducted to help the athlete gain a greater understanding of what is required of their skill execution

Question 92

What is the function of drills?

Answer 92

Drills provide the frequent repetition of a skill that is required for the athlete to progress through the stages of skill acquisition towards autonomous skill mastery

During a drill practice, the player focuses on executing the selected skill as correctly as possible.

Question 93

What are key aspects of drills practice?

Answer 93

frequent repetition of the skill, fast and effective feedback, and adjustment of skill execution. Drills can be completed as part of a team or in 1-on-1 training sessions. The choice of drill should suit the individual athlete in relation to their stage of still acquisition and their sport. There should be a variety of drills used in the training session and across the training program to ensure the athlete does not get bored,
and learn to use the skill in a variety of contexts (when appropriate).

Question 94

What kind of pattern should drills done as part of a whole team training session follow?

Answer 94

Session outline

warm-up

conditioning

skills/drills

modified game

full game/tactical application

cool-down

session review

Question 95

What are modified and small sided games?

Answer 95

These are fun games often organised on smaller modified areas of play, but requiring the use of the same
skills as the real game. These games can be used to focus on particular skills and provide the opportunity
for players to apply newly learned techniques. Minor games add fun and enjoyment to a training session.

Question 96

Why are modified and small sided games important to skill training?

Answer 96

They mimic the major game (in terms of skills required) but has some changed rules

Question 97

What are the benefits of modified games?

Answer 97

Allow for greater focus on specific skills, and also adds variety which can prevent athlete overtraining. They provide the opportunity for all players to be involved continuously. It can cater for skill development, fitness, decision making and tactical awareness opportunities (the only skills developed through actually playing the sport)

Essentially useful for teaching skills at the many different levels of skill acquisition

Question 98

What is an example of modified and small sided games?

Answer 98

For example, a 2-on-2 football game inside the 18 metre box, increases the athletes time on the ball, and will increase the number of passes needing to be complete, as well as movement off the ball in order to receive the pass.

Question 99

How do small sided games improve skill acquisition?

Answer 99

These are situations where there are less people on each team. This will increase the athlete’s exposure to game time, and also increases the practice of the skill in performance like situations.

Question 100

Can small games be created to achieve specific outcomes?

Answer 100

Yes, for example decision making and tactical awareness

Question 101

What are some examples of specific outcomes which might be attempted to be improved through skill training?

Answer 101

Defensive skills

Attacking ability

Ability to create space

Ability to find and utilise support

Ability to find an opposition weakness

Decision making and tactical awareness

Question 102

How could games improve decision making?

Answer 102

Initiative games (for junior players) which focus on solving problems in a movement context may be used as a lead up to more complex situations as a form of developing decision making for an individual.

OR

Phase practice (for older players), which involves the repetitive practice of a specific part of the game under competitive game conditions (for example, passing into the circle in netball, and positioning for a corner in hockey) The emphasis is on repetition, improved skill execution and decision making within the short periods of time

OR

3 on 2 games, where the attacking 3 need to decide when the best time is to shoot, as opposed to passing, and the defenders having to choose who and when to mark a man –> improved decision making

Question 103

What do games for tactical awareness involve?

Answer 103

Involves rehearsal of set plays and the use of skills in them. In team sports, the skill focus is often on passing and the combination, direction and pass type used within the training session. As the athlete becomes more aware of the tactics being used, and their place in it, the tactics can begin to be modified as the opposition change defensively to once again develop decision making in relation to the tactical awareness

Question 104

What are examples of games which improve tactical awareness?

Answer 104

The skills of crossing, creating space, defending, shooting etc are combined to create a specific tactic in order to schore a goal.

Another example, might be the set play from a throw in during basketball or netball, that creates space and gets the ball to the person who has been chosen to take the shot at the correct time, increasing the chances of scoring.

Another example could be a full trial game/practice match, where a team tries different athletes in different positions, or different formations in order determine which will work best for the team in
competition. Other games for specific outcomes may focus on combinations,
such as the serve volley and its correct execution before a competitive match.

FUNCTIONAL PRACTICE - Involves addressing a certain element in the tactic that is causing concern. Involves use of small games + drills that directly target the skill of a particular player or group of players who have a special function in game. This is designed to make use of player’s strengths or improve weaknesses (tactical development), and can be developed with or without opposition. (FOR EXAMPLE, THE FORWARDS IN RUGBY UNION OR SHOOTERS IN NETBALL)

Question 105

What is tactical awareness?

Answer 105

Simply just knowing your place in a tactic and being able to be aware of the opponents behaviour and make tactically sound decisions