RESPONSIBILITY

OF A TRAINER
TRAINER LEVEL ‘O’ COURSE
PCA, MOHALI.
 QUALITIES OF A RESPECTED
TRAINER
• Knowledge • Confidence
• Intelligence • Character
• Drive &Enthusiasm • Organizational Skills
• Persistence & • Motivator
Patience • Rapport & empathy
• Conscientious
• Communication
 DEMONSTRATION

 A picture paints a thousand words.

 If you can’t demonstrate, get someone who
can.
 Demonstrate what to do, not what not to do
 Make sure that all players can see the
demonstration.
 Demonstration at correct speed & frequently.
 Plan the activities properly.
 Precise & perfect instruction.
 Provide a safe environment.
 Provide the proper equipment.
 Assess the athletes for readiness.
 Supervise the activities closely.
 Warn of inherent risks.
 Provide appropriate emergency assistance.
 COMMUNICATION FOR
TRAINERS
 Two way process. related comments.
 Simple & Short (Kiss  Consistent
Principle)  Credible
 Clarity & tone.  Sense of humor
 Feed back.  Verbal/Visual/
 Positiveness  Gestures/Keywords
 Reinforcement.
 Performance
 TEACHING AN EXERCISE
I- Introduce the exercise
D- Demonstrate the exercise
E- Explain the exercise
A- Attend to players practicing the exercise
 ORGANIZING A TRAINING
SESSION: EXCELLENT SESSIONS
 Are planned and published in advance
 Start and end on time
 Promote competitiveness
 Include a lot of variety
 Involve each athlete in goal setting
 Generate sufficient feedback
 Are evaluated as soon as possible
 TEST SELECTION 1.
 All Players under the age of 18 years
 Players with limited training history and minimal
resistance training background
 Fitness Trainers with minimal experience
Selected Tests
Anthropometric Testing
Vertical Jump Test
Speed Testing
• 20m
• 40m
Agility Test
Strength Testing
• Pull Ups
• Bodyweight squat
• Push ups
• Prone hold
Yo-Yo Intermittent Recovery Test-1
 TEST SELECTION 2.
 All Players under the age of 18 years
 Players with limited training history and minimal
resistance training background
 Fitness Trainers with minimal experience
Selected Tests
Anthropometric Testing
Vertical Jump Test
Speed Testing
• 20m
• 40m
Agility Test
Repeated Sprint Ability
Strength Testing
• Pull Ups
• 6 RM squat
• 6 RM Bench Press
• Prone hold
Yo-Yo Intermittent Recovery Test-1
 What is Aerobic Training
 Energy is derived aerobically when
oxygen is utilized to metabolize
substrates obtained form food and
deliver energy to the working muscles.
 A sports event or activity that will build
cardiorespiratory endurance is termed
aerobic when the majority of the energy
in the athlete is derived aerobically.
 Aerobic training should be activities that
are performed continuously for a
minimum of 15 to 20 minutes at a lever
of 65% to 90% of maximal heart rate
 WARM UP: 20 MIN PROG ??
• STAGE -1: MILD STRETCH , 2-3 MIN
• STAGE-2: CVS- 1, 3-5 MIN
• STAGE 3: MAIN STRETCH, 3-5 MIN
• STAGE 4: CVS – 2, 3- 5 MIN
• STAGE 5: STRENGTHNING/ ACTIVATION
 PROGRAMMING AEROBIC
TRAINING
Frequency
 The frequency of training will be dependent upon
the status of the athlete, the stage of the season and
the intensity and duration of training.
 There must be sufficient training to elicit a response
but also adequate rest and recovery to ensure the
body adapts to the training stimulus.
 During the pre-season aerobic training may be
included in the training program up to 4-5 sessions
per week and incorporated within the skill
component.
 The frequent will reduce during the competition
phase and be dependent upon the training focus and
schedule.
 TYPE OF AEROBIC TRAINING
Training Type Duration Intensity

Long Slow (Not 30-120 min 60-70% HR

very cricket
specific)
Tempo 20-30 min 80-84% HR
Interval 3-5 min Work 85-90% HR
Rest Ratio =1:1
Fartlek 20-60 min Various between
60-70% Long slow
85-90% Interval
 INTERVAL TRAINING
 Intervals are short work periods that are completed at
a high intensity (80-90% HR).
 The duration of intervals is generally 3-5 min but can
be short as 30 seconds.
 Work :Rest ratios are equal.
 These intervals are designed to enable an athlete to
work at a high intensity over several repeated bouts
which is greater than can be accomplished in a single
continuous bout.
 Very stressful training and should only be undertaken
once an ‘aerobic base’ has been established.
 ANAEROBIC TRAINING
 Exercise that stress the phosphagen system are
under 10 seconds in duration and provide almost
complete recovery (e.g. 5-7 mins) between sets to
enable training at maximal intensities
 Speed and power training depend greatly on
optimal neural recruitment for maximal
performance, which requires recovery and
minimal fatigue.
 Glycolytic conditioning uses shorter rest intervals
during high-intensity exercise.
 The aerobic system has limited involvement in
high intensity anaerobic activities out is more
involved with recovery of energy stores
 Resistance Training
Training Frequency
 Traditionally 3 sessions per week with 1 day of rest
between sessions.
 This is not the optimal training frequency but the
needs of the athlete ad other training priorities
must be considered.
 2 sessions per week is the minimal frequency
required for an adaptive response
 Number of sessions can range from:
• Novice athlete 2-3 sessions
• Intermediate 3-4 sessions.
• Advanced 4-7 sessions.
RECOVERY
Fitness Trainer
 RECOVERY
 Process by which the athletes physiological
and psychological function is restored
 Recovery can result in an enhanced
performance by increasing the adaptation
to training.
 Increase the quality and quantity of training
 Reduce the risk of developing overuse
injuries
RECOVERY METHODS
 Stretching
 Active recovery (warm-down)
 Nutrition
 Massage
 Hydrotherapy
 Compression
 Passive Rest
 Psychological means
THANKS