Download How Can I Train Effectively

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Any training session should consist of 3 key
elements
 Warm Up
 Conditioning Phase
 Warm Down

This consists of 3 parts again
 Continuous activity
▪ Designed to raise the heart rate (HR) and increase
muscle temp (light jog)
 Light Exercises
▪ Specific activity to the sport you play. (skills/grids etc)
 Flexibility exercises
▪ Putting your joints through a wide range of motion.
(Stretching!!)



During this phase specific skills are
developed, fitness components can be
worked on (speed, strength, an energy
system etc), or a game is played either
competitively or socially.
This phase can work the group, individual or
both.
Overload is important during this phase.

This is designed to return HR to around 100 –
120 bpm by gradually reducing the intensity
of exercise

The warm down is important because;
 It helps break down lactic acid
 If hot, it helps cool the body down.
 Remember to stretch again!!!