Activity Analysis
The first step to building an effective training program is a systematic analysis of the sport to determine its physiological demands. This ensures all subsequent training is specific and purposeful.
Movement Patterns
This involves tracking an athlete’s movement around the playing area, including distances covered at different intensities (e.g., walking, sprinting) and the number of direction changes. It is often recorded using GPS trackers or video analysis. A high frequency of short sprints and changes of direction indicates a need for agility and anaerobic capacity.
Fitness Components
Physical fitness is multifaceted, comprising both health-related and skill-related components. Understanding each is key to targeted training. Click each component to learn more.
Health-Related Components
Skill-Related Components
Fitness Assessment
Once key components are identified, we must test the athlete’s current level using valid and reliable protocols. This provides a baseline and allows for tracking progress.
Select a fitness component to see a VCE-recommended test and its protocol.
Your selection will appear here.
Training Principles
Effective training programs are built on core physiological principles. These are the rules that govern how the body adapts to stress. Click each principle to learn more.
Training Methods
These are the specific activities used to apply training principles. The choice of method must be specific to the fitness components and energy systems being targeted. Click a bubble to see details.
Method Details
Click on a bubble in the chart to learn about a specific training method, the fitness components it develops, and the energy systems it trains.
Chronic Adaptations
Consistent training over 6-8 weeks causes long-term physiological changes in the cardiovascular, respiratory, and muscular systems. These adaptations are the reason for improved performance.
Case Study Synthesis
This case study demonstrates the interrelationship between analysis, testing, and training for a netball centre player aiming to reduce fatigue and improve explosive speed.
Key Findings & Program
- Analysis: A 1:2 work-rest ratio indicated a need for Aerobic Power, Anaerobic Capacity, and Muscular Power.
- Assessment: The Yo-Yo Test (Aerobic), SEMO Agility Test, and Vertical Jump (Power) were chosen for their specificity.
- Program: A 6-week block included intermediate interval training, plyometrics, and resistance training.
- Adaptations: Training aimed to increase LIP (Lactate Inflection Point) and improve the stretch-shortening cycle.
