NCERT Textbook: Sports Training | Physical Education for Grade 9 PDF Download

 Page 1


5.1 IntroductIon 
We use the term training in various contexts. We talk of training 
of teachers, administrators, police and army personnel, medical 
and paramedical functionaries including, working in non-
governmental organisations and volunteers engaged in various 
events. In these contexts, by training we mean, an organised 
and systematic instructional process which aims at improving 
an individuals’ ability to play their assigned roles effectively and 
meaningfully. However, this kind of understanding of the term 
training cannot be applied to the concept of sports training. 
The term sports training is specifically used in the context of 
athletics, sports and games which could be a training of sports 
persons, coaches and teachers of physical education. It is 
also used by scientists and experts who belong to the field of 
sports science and medicine, sports bio-mechanics, exercise 
physiology, sports psychology and other fields like yoga and 
science movement. But even in these contexts, the concept 
of sports training is understood differently. In this chapter, 
therefore, we shall learn the meaning of sports training, its aims, 
characteristics and principles and also about sports skills.  
5.2  SportS t raInIng : MeanIng 
Sports training is a special process of preparation of sports 
persons based on scientific principles aimed at improving and 
maintaining higher performance capacity in different sports 
activities. It is a particular type of training designed to improve 
fitness and abilities to perform in a given sport. It includes 
strength in training, corrective and restorative exercises, 
conditioning and cardiovascular training. It also includes mental 
and psychological training and advise on nutritional values.
5.3  p erfor Mance d evelop Ment t hrough Sport S t ra In Ing Sports training is especially focused on optimal performance in 
a particular sport. Its main aim is to develop the performance 
capacity of sports persons, so that they achieve the highest 
possible performance. To do so, it is essential to be mentally 
strong. The ability to manage stress and anxiety associated 
with different sports need to be strengthened. Competition in 
sports makes the participants face varied situations which 
require the individuals to be mentally fit. 
Sports Training
Box 5.1
Purpose of sports 
training is to 
achieve optimal 
level performance 
in a particular 
game and sport.
5
Page 2


5.1 IntroductIon 
We use the term training in various contexts. We talk of training 
of teachers, administrators, police and army personnel, medical 
and paramedical functionaries including, working in non-
governmental organisations and volunteers engaged in various 
events. In these contexts, by training we mean, an organised 
and systematic instructional process which aims at improving 
an individuals’ ability to play their assigned roles effectively and 
meaningfully. However, this kind of understanding of the term 
training cannot be applied to the concept of sports training. 
The term sports training is specifically used in the context of 
athletics, sports and games which could be a training of sports 
persons, coaches and teachers of physical education. It is 
also used by scientists and experts who belong to the field of 
sports science and medicine, sports bio-mechanics, exercise 
physiology, sports psychology and other fields like yoga and 
science movement. But even in these contexts, the concept 
of sports training is understood differently. In this chapter, 
therefore, we shall learn the meaning of sports training, its aims, 
characteristics and principles and also about sports skills.  
5.2  SportS t raInIng : MeanIng 
Sports training is a special process of preparation of sports 
persons based on scientific principles aimed at improving and 
maintaining higher performance capacity in different sports 
activities. It is a particular type of training designed to improve 
fitness and abilities to perform in a given sport. It includes 
strength in training, corrective and restorative exercises, 
conditioning and cardiovascular training. It also includes mental 
and psychological training and advise on nutritional values.
5.3  p erfor Mance d evelop Ment t hrough Sport S t ra In Ing Sports training is especially focused on optimal performance in 
a particular sport. Its main aim is to develop the performance 
capacity of sports persons, so that they achieve the highest 
possible performance. To do so, it is essential to be mentally 
strong. The ability to manage stress and anxiety associated 
with different sports need to be strengthened. Competition in 
sports makes the participants face varied situations which 
require the individuals to be mentally fit. 
Sports Training
Box 5.1
Purpose of sports 
training is to 
achieve optimal 
level performance 
in a particular 
game and sport.
5
Sports Training 
5.4 o BjectIveS of SportS t raInIng  
The main objectives of sports training are as follows.
1. Improvement of physical fitness: The performance 
in sports generally depends upon physical fitness of a 
sports person. Every sport activity needs specific type of 
physical fitness, and hence, the improvement of various 
components of physical and skills related fitness like 
strength, speed, coordination, endurance and flexibility 
is an important aim and objective of sports training.
2. Acquisition of sports skills: This includes motors skills 
as well as basic movement skills. Fundamental motor 
skills are prerequisites to the learning of sport-specific 
skills. Every sports activity requires to observe certain 
specific movement procedure to tackle a particular task. 
This movement procedure is known as technique and 
when this technique is learnt and perfected, it leads to 
skill development. Whenever sports persons include in 
technical training, they focus on acquisition of motor 
skills relevant to a particular sport. Fundamental motor 
skills such as hopping, jumping, skipping, kicking, 
throwing, catching and striking are prerequisites to the 
learning of sport specific skills of basketball, football, 
gymnastics, tennis, cricket, badminton etc. 
3. Improvement of tactical efficiency:  Tactical training 
is designed to improve various strategies and is based 
upon analysis of the tactics of opponents. Specific 
training in sports helps the sports persons to make 
the best use of their abilities and techniques so that 
the chances of success in competition are increased. 
The training develops three kinds of tactics: offensive, 
defensive and high performance tactics. Tactical 
efficiency is enhanced by providing the sports persons 
with knowledge of rules and repeated opportunities to 
perfect tactical abilities in them.
4. Improvement of mental abilities are critical for high 
level performance in any sport. The training aims at 
development of positive attitude towards sports and 
competition, dedication and devotion towards particular 
sport or event, sincerity and honesty, self-confidence 
and optimum level of aspiration. 
5.5 c haracterIStIcS of SportS t raInIng Some of the important characteristics of sports training are:
1. Sports Training is Individual-specific:  The needs of 
every individual for performing in a particular sport are 
different from those of another. If we take the example 
of the sprint event, even a small difference in time and 
speed or distance decides the performance record, victory 
a ctIvIty 5.1
Discuss with 
your classmates 
the offensive, 
defensive and high 
performance tactics 
that are required to 
be adopted by any 
team game of your 
school, which may 
be participating in 
some competition. 
Based on the 
discussion, prepare 
a list of three kinds 
of tactics, offensive 
defensive and high 
performance.
Page 3


5.1 IntroductIon 
We use the term training in various contexts. We talk of training 
of teachers, administrators, police and army personnel, medical 
and paramedical functionaries including, working in non-
governmental organisations and volunteers engaged in various 
events. In these contexts, by training we mean, an organised 
and systematic instructional process which aims at improving 
an individuals’ ability to play their assigned roles effectively and 
meaningfully. However, this kind of understanding of the term 
training cannot be applied to the concept of sports training. 
The term sports training is specifically used in the context of 
athletics, sports and games which could be a training of sports 
persons, coaches and teachers of physical education. It is 
also used by scientists and experts who belong to the field of 
sports science and medicine, sports bio-mechanics, exercise 
physiology, sports psychology and other fields like yoga and 
science movement. But even in these contexts, the concept 
of sports training is understood differently. In this chapter, 
therefore, we shall learn the meaning of sports training, its aims, 
characteristics and principles and also about sports skills.  
5.2  SportS t raInIng : MeanIng 
Sports training is a special process of preparation of sports 
persons based on scientific principles aimed at improving and 
maintaining higher performance capacity in different sports 
activities. It is a particular type of training designed to improve 
fitness and abilities to perform in a given sport. It includes 
strength in training, corrective and restorative exercises, 
conditioning and cardiovascular training. It also includes mental 
and psychological training and advise on nutritional values.
5.3  p erfor Mance d evelop Ment t hrough Sport S t ra In Ing Sports training is especially focused on optimal performance in 
a particular sport. Its main aim is to develop the performance 
capacity of sports persons, so that they achieve the highest 
possible performance. To do so, it is essential to be mentally 
strong. The ability to manage stress and anxiety associated 
with different sports need to be strengthened. Competition in 
sports makes the participants face varied situations which 
require the individuals to be mentally fit. 
Sports Training
Box 5.1
Purpose of sports 
training is to 
achieve optimal 
level performance 
in a particular 
game and sport.
5
Sports Training 
5.4 o BjectIveS of SportS t raInIng  
The main objectives of sports training are as follows.
1. Improvement of physical fitness: The performance 
in sports generally depends upon physical fitness of a 
sports person. Every sport activity needs specific type of 
physical fitness, and hence, the improvement of various 
components of physical and skills related fitness like 
strength, speed, coordination, endurance and flexibility 
is an important aim and objective of sports training.
2. Acquisition of sports skills: This includes motors skills 
as well as basic movement skills. Fundamental motor 
skills are prerequisites to the learning of sport-specific 
skills. Every sports activity requires to observe certain 
specific movement procedure to tackle a particular task. 
This movement procedure is known as technique and 
when this technique is learnt and perfected, it leads to 
skill development. Whenever sports persons include in 
technical training, they focus on acquisition of motor 
skills relevant to a particular sport. Fundamental motor 
skills such as hopping, jumping, skipping, kicking, 
throwing, catching and striking are prerequisites to the 
learning of sport specific skills of basketball, football, 
gymnastics, tennis, cricket, badminton etc. 
3. Improvement of tactical efficiency:  Tactical training 
is designed to improve various strategies and is based 
upon analysis of the tactics of opponents. Specific 
training in sports helps the sports persons to make 
the best use of their abilities and techniques so that 
the chances of success in competition are increased. 
The training develops three kinds of tactics: offensive, 
defensive and high performance tactics. Tactical 
efficiency is enhanced by providing the sports persons 
with knowledge of rules and repeated opportunities to 
perfect tactical abilities in them.
4. Improvement of mental abilities are critical for high 
level performance in any sport. The training aims at 
development of positive attitude towards sports and 
competition, dedication and devotion towards particular 
sport or event, sincerity and honesty, self-confidence 
and optimum level of aspiration. 
5.5 c haracterIStIcS of SportS t raInIng Some of the important characteristics of sports training are:
1. Sports Training is Individual-specific:  The needs of 
every individual for performing in a particular sport are 
different from those of another. If we take the example 
of the sprint event, even a small difference in time and 
speed or distance decides the performance record, victory 
a ctIvIty 5.1
Discuss with 
your classmates 
the offensive, 
defensive and high 
performance tactics 
that are required to 
be adopted by any 
team game of your 
school, which may 
be participating in 
some competition. 
Based on the 
discussion, prepare 
a list of three kinds 
of tactics, offensive 
defensive and high 
performance.
 Health and Physical Education — Class IX
or defeat. The difference depends on individual-specific 
capabilities. It is, therefore, necessary to identify the 
individual potential during the training. By identifying 
their needs, training may be focused at improving the 
identified gaps in the abilities of that sports person.
2. To Achieve High Performance in a Sports 
Competition: The important feature of sports training 
is its focus on enabling the sportsperson to achieve 
the highest possible level of performance in any of the 
sports competitions. It is a process which is spread over 
a long period of time.                                                                                          
3. Sports Training is a Scientific Process: It is highly 
influenced by the scientific methods, to achieve best 
result the knowledge from various dimensions of 
sciences has to be incorporated during the process of 
training. 
4. Coach has an Important Role: A coach helps in 
building confidence, boosts morale and acts as a friend 
and a mentor. A coach is like a ‘philosopher and mentor’ 
on the sports field.
5. Optimum Development of Sports Persons: To achieve 
optimum performance sports training should be 
planned, systematic and scientific and to achieve same, 
different means and methods are used. These means and 
methods are constantly modified and used in different 
conditions. Sports, training is a continuous process for 
optimum development and perfection of sports persons.
6. Sports training is an Educational Process: Sports 
training is basically an educational process and it 
develops all the aspects of personality. High performance 
is not possible without developing the personality 
because both aspects are inter-related and inter-
dependent of sports training.   
7. Sports training is a Process of Development of 
Hidden Talent: The training helps in observing and 
assessing the performance level of the player at any 
given moment. While doing so the hidden talent in a 
sportsperson is identified. This talent is systematically 
nurtured through the required specific training inputs.
5.6 MethodS of SportS t raInIng ?
There are various methods of sports training that are mentioned 
below:
•	 Continuous Training Method •	 Circuit Training Method
•	 Interval Training Method •	 Plyometric Training  
 Method
Page 4


5.1 IntroductIon 
We use the term training in various contexts. We talk of training 
of teachers, administrators, police and army personnel, medical 
and paramedical functionaries including, working in non-
governmental organisations and volunteers engaged in various 
events. In these contexts, by training we mean, an organised 
and systematic instructional process which aims at improving 
an individuals’ ability to play their assigned roles effectively and 
meaningfully. However, this kind of understanding of the term 
training cannot be applied to the concept of sports training. 
The term sports training is specifically used in the context of 
athletics, sports and games which could be a training of sports 
persons, coaches and teachers of physical education. It is 
also used by scientists and experts who belong to the field of 
sports science and medicine, sports bio-mechanics, exercise 
physiology, sports psychology and other fields like yoga and 
science movement. But even in these contexts, the concept 
of sports training is understood differently. In this chapter, 
therefore, we shall learn the meaning of sports training, its aims, 
characteristics and principles and also about sports skills.  
5.2  SportS t raInIng : MeanIng 
Sports training is a special process of preparation of sports 
persons based on scientific principles aimed at improving and 
maintaining higher performance capacity in different sports 
activities. It is a particular type of training designed to improve 
fitness and abilities to perform in a given sport. It includes 
strength in training, corrective and restorative exercises, 
conditioning and cardiovascular training. It also includes mental 
and psychological training and advise on nutritional values.
5.3  p erfor Mance d evelop Ment t hrough Sport S t ra In Ing Sports training is especially focused on optimal performance in 
a particular sport. Its main aim is to develop the performance 
capacity of sports persons, so that they achieve the highest 
possible performance. To do so, it is essential to be mentally 
strong. The ability to manage stress and anxiety associated 
with different sports need to be strengthened. Competition in 
sports makes the participants face varied situations which 
require the individuals to be mentally fit. 
Sports Training
Box 5.1
Purpose of sports 
training is to 
achieve optimal 
level performance 
in a particular 
game and sport.
5
Sports Training 
5.4 o BjectIveS of SportS t raInIng  
The main objectives of sports training are as follows.
1. Improvement of physical fitness: The performance 
in sports generally depends upon physical fitness of a 
sports person. Every sport activity needs specific type of 
physical fitness, and hence, the improvement of various 
components of physical and skills related fitness like 
strength, speed, coordination, endurance and flexibility 
is an important aim and objective of sports training.
2. Acquisition of sports skills: This includes motors skills 
as well as basic movement skills. Fundamental motor 
skills are prerequisites to the learning of sport-specific 
skills. Every sports activity requires to observe certain 
specific movement procedure to tackle a particular task. 
This movement procedure is known as technique and 
when this technique is learnt and perfected, it leads to 
skill development. Whenever sports persons include in 
technical training, they focus on acquisition of motor 
skills relevant to a particular sport. Fundamental motor 
skills such as hopping, jumping, skipping, kicking, 
throwing, catching and striking are prerequisites to the 
learning of sport specific skills of basketball, football, 
gymnastics, tennis, cricket, badminton etc. 
3. Improvement of tactical efficiency:  Tactical training 
is designed to improve various strategies and is based 
upon analysis of the tactics of opponents. Specific 
training in sports helps the sports persons to make 
the best use of their abilities and techniques so that 
the chances of success in competition are increased. 
The training develops three kinds of tactics: offensive, 
defensive and high performance tactics. Tactical 
efficiency is enhanced by providing the sports persons 
with knowledge of rules and repeated opportunities to 
perfect tactical abilities in them.
4. Improvement of mental abilities are critical for high 
level performance in any sport. The training aims at 
development of positive attitude towards sports and 
competition, dedication and devotion towards particular 
sport or event, sincerity and honesty, self-confidence 
and optimum level of aspiration. 
5.5 c haracterIStIcS of SportS t raInIng Some of the important characteristics of sports training are:
1. Sports Training is Individual-specific:  The needs of 
every individual for performing in a particular sport are 
different from those of another. If we take the example 
of the sprint event, even a small difference in time and 
speed or distance decides the performance record, victory 
a ctIvIty 5.1
Discuss with 
your classmates 
the offensive, 
defensive and high 
performance tactics 
that are required to 
be adopted by any 
team game of your 
school, which may 
be participating in 
some competition. 
Based on the 
discussion, prepare 
a list of three kinds 
of tactics, offensive 
defensive and high 
performance.
 Health and Physical Education — Class IX
or defeat. The difference depends on individual-specific 
capabilities. It is, therefore, necessary to identify the 
individual potential during the training. By identifying 
their needs, training may be focused at improving the 
identified gaps in the abilities of that sports person.
2. To Achieve High Performance in a Sports 
Competition: The important feature of sports training 
is its focus on enabling the sportsperson to achieve 
the highest possible level of performance in any of the 
sports competitions. It is a process which is spread over 
a long period of time.                                                                                          
3. Sports Training is a Scientific Process: It is highly 
influenced by the scientific methods, to achieve best 
result the knowledge from various dimensions of 
sciences has to be incorporated during the process of 
training. 
4. Coach has an Important Role: A coach helps in 
building confidence, boosts morale and acts as a friend 
and a mentor. A coach is like a ‘philosopher and mentor’ 
on the sports field.
5. Optimum Development of Sports Persons: To achieve 
optimum performance sports training should be 
planned, systematic and scientific and to achieve same, 
different means and methods are used. These means and 
methods are constantly modified and used in different 
conditions. Sports, training is a continuous process for 
optimum development and perfection of sports persons.
6. Sports training is an Educational Process: Sports 
training is basically an educational process and it 
develops all the aspects of personality. High performance 
is not possible without developing the personality 
because both aspects are inter-related and inter-
dependent of sports training.   
7. Sports training is a Process of Development of 
Hidden Talent: The training helps in observing and 
assessing the performance level of the player at any 
given moment. While doing so the hidden talent in a 
sportsperson is identified. This talent is systematically 
nurtured through the required specific training inputs.
5.6 MethodS of SportS t raInIng ?
There are various methods of sports training that are mentioned 
below:
•	 Continuous Training Method •	 Circuit Training Method
•	 Interval Training Method •	 Plyometric Training  
 Method
Sports Training 
•	 Repetation Training Method •	 Weight Training Method
•	 Fartlek Training Method •	 Cross Training Method
However in this chapter only two methods are described:
1. Interval Training: It involves maximum intensity 
work with intervals. This intensity work is alternated 
with periods of rest or low activity so that the body 
adjusts to  work and rest. This method involves more of 
cardiovascular activities of individual.
2. Cross Training: refers to training in different ways to 
improve the overall performance. Cross training uses 
different methods collectively to improve fitness and 
increases effectiveness of the training process for every 
human.
5.7 p rIncIpleS of SportS t raInIng It is important to know the basic principles that must be 
reflected in sports training. These are:
1. Continuity of Training: which is the key to ensure 
the best outcome in a sport. The training of the sports 
persons has to be continuous and regular. Hence, too 
long a break in the training should be avoided and the 
condition of optimum load should be created.
2. Increasing the Training Load: there is a relationship 
between the load and adaptation process. Training load 
should be gradually increased to enable the body, to 
adapt higher demands progressively. 
3. Active Participation: It is a well known fact that a 
player who is passively engaged in the training does not 
develop abilities and always remains totally dependent 
upon the coach or the physical education teacher and 
never develops confidence or improves performance 
capabilities. Therefore the teacher/coach must ensure 
that the sports persons participate in the training with 
conviction and sincerity.
4. Planned and Systematic Training: To achieve a high 
level of sports performance in competitions, the training 
must be well planned and conducted in a systematic 
manner for better results. 
5. General and specific training: Both general and 
specific training of a sports person are equally important 
because general training creates the base and specific 
training helps to achieve high performance. General 
training needs to general conditioning of the body such 
as developing strength, speed, endurance, flexibility, 
agility, balancing, ability in general. General training is 
done by general exercising for the development of all 
Page 5


5.1 IntroductIon 
We use the term training in various contexts. We talk of training 
of teachers, administrators, police and army personnel, medical 
and paramedical functionaries including, working in non-
governmental organisations and volunteers engaged in various 
events. In these contexts, by training we mean, an organised 
and systematic instructional process which aims at improving 
an individuals’ ability to play their assigned roles effectively and 
meaningfully. However, this kind of understanding of the term 
training cannot be applied to the concept of sports training. 
The term sports training is specifically used in the context of 
athletics, sports and games which could be a training of sports 
persons, coaches and teachers of physical education. It is 
also used by scientists and experts who belong to the field of 
sports science and medicine, sports bio-mechanics, exercise 
physiology, sports psychology and other fields like yoga and 
science movement. But even in these contexts, the concept 
of sports training is understood differently. In this chapter, 
therefore, we shall learn the meaning of sports training, its aims, 
characteristics and principles and also about sports skills.  
5.2  SportS t raInIng : MeanIng 
Sports training is a special process of preparation of sports 
persons based on scientific principles aimed at improving and 
maintaining higher performance capacity in different sports 
activities. It is a particular type of training designed to improve 
fitness and abilities to perform in a given sport. It includes 
strength in training, corrective and restorative exercises, 
conditioning and cardiovascular training. It also includes mental 
and psychological training and advise on nutritional values.
5.3  p erfor Mance d evelop Ment t hrough Sport S t ra In Ing Sports training is especially focused on optimal performance in 
a particular sport. Its main aim is to develop the performance 
capacity of sports persons, so that they achieve the highest 
possible performance. To do so, it is essential to be mentally 
strong. The ability to manage stress and anxiety associated 
with different sports need to be strengthened. Competition in 
sports makes the participants face varied situations which 
require the individuals to be mentally fit. 
Sports Training
Box 5.1
Purpose of sports 
training is to 
achieve optimal 
level performance 
in a particular 
game and sport.
5
Sports Training 
5.4 o BjectIveS of SportS t raInIng  
The main objectives of sports training are as follows.
1. Improvement of physical fitness: The performance 
in sports generally depends upon physical fitness of a 
sports person. Every sport activity needs specific type of 
physical fitness, and hence, the improvement of various 
components of physical and skills related fitness like 
strength, speed, coordination, endurance and flexibility 
is an important aim and objective of sports training.
2. Acquisition of sports skills: This includes motors skills 
as well as basic movement skills. Fundamental motor 
skills are prerequisites to the learning of sport-specific 
skills. Every sports activity requires to observe certain 
specific movement procedure to tackle a particular task. 
This movement procedure is known as technique and 
when this technique is learnt and perfected, it leads to 
skill development. Whenever sports persons include in 
technical training, they focus on acquisition of motor 
skills relevant to a particular sport. Fundamental motor 
skills such as hopping, jumping, skipping, kicking, 
throwing, catching and striking are prerequisites to the 
learning of sport specific skills of basketball, football, 
gymnastics, tennis, cricket, badminton etc. 
3. Improvement of tactical efficiency:  Tactical training 
is designed to improve various strategies and is based 
upon analysis of the tactics of opponents. Specific 
training in sports helps the sports persons to make 
the best use of their abilities and techniques so that 
the chances of success in competition are increased. 
The training develops three kinds of tactics: offensive, 
defensive and high performance tactics. Tactical 
efficiency is enhanced by providing the sports persons 
with knowledge of rules and repeated opportunities to 
perfect tactical abilities in them.
4. Improvement of mental abilities are critical for high 
level performance in any sport. The training aims at 
development of positive attitude towards sports and 
competition, dedication and devotion towards particular 
sport or event, sincerity and honesty, self-confidence 
and optimum level of aspiration. 
5.5 c haracterIStIcS of SportS t raInIng Some of the important characteristics of sports training are:
1. Sports Training is Individual-specific:  The needs of 
every individual for performing in a particular sport are 
different from those of another. If we take the example 
of the sprint event, even a small difference in time and 
speed or distance decides the performance record, victory 
a ctIvIty 5.1
Discuss with 
your classmates 
the offensive, 
defensive and high 
performance tactics 
that are required to 
be adopted by any 
team game of your 
school, which may 
be participating in 
some competition. 
Based on the 
discussion, prepare 
a list of three kinds 
of tactics, offensive 
defensive and high 
performance.
 Health and Physical Education — Class IX
or defeat. The difference depends on individual-specific 
capabilities. It is, therefore, necessary to identify the 
individual potential during the training. By identifying 
their needs, training may be focused at improving the 
identified gaps in the abilities of that sports person.
2. To Achieve High Performance in a Sports 
Competition: The important feature of sports training 
is its focus on enabling the sportsperson to achieve 
the highest possible level of performance in any of the 
sports competitions. It is a process which is spread over 
a long period of time.                                                                                          
3. Sports Training is a Scientific Process: It is highly 
influenced by the scientific methods, to achieve best 
result the knowledge from various dimensions of 
sciences has to be incorporated during the process of 
training. 
4. Coach has an Important Role: A coach helps in 
building confidence, boosts morale and acts as a friend 
and a mentor. A coach is like a ‘philosopher and mentor’ 
on the sports field.
5. Optimum Development of Sports Persons: To achieve 
optimum performance sports training should be 
planned, systematic and scientific and to achieve same, 
different means and methods are used. These means and 
methods are constantly modified and used in different 
conditions. Sports, training is a continuous process for 
optimum development and perfection of sports persons.
6. Sports training is an Educational Process: Sports 
training is basically an educational process and it 
develops all the aspects of personality. High performance 
is not possible without developing the personality 
because both aspects are inter-related and inter-
dependent of sports training.   
7. Sports training is a Process of Development of 
Hidden Talent: The training helps in observing and 
assessing the performance level of the player at any 
given moment. While doing so the hidden talent in a 
sportsperson is identified. This talent is systematically 
nurtured through the required specific training inputs.
5.6 MethodS of SportS t raInIng ?
There are various methods of sports training that are mentioned 
below:
•	 Continuous Training Method •	 Circuit Training Method
•	 Interval Training Method •	 Plyometric Training  
 Method
Sports Training 
•	 Repetation Training Method •	 Weight Training Method
•	 Fartlek Training Method •	 Cross Training Method
However in this chapter only two methods are described:
1. Interval Training: It involves maximum intensity 
work with intervals. This intensity work is alternated 
with periods of rest or low activity so that the body 
adjusts to  work and rest. This method involves more of 
cardiovascular activities of individual.
2. Cross Training: refers to training in different ways to 
improve the overall performance. Cross training uses 
different methods collectively to improve fitness and 
increases effectiveness of the training process for every 
human.
5.7 p rIncIpleS of SportS t raInIng It is important to know the basic principles that must be 
reflected in sports training. These are:
1. Continuity of Training: which is the key to ensure 
the best outcome in a sport. The training of the sports 
persons has to be continuous and regular. Hence, too 
long a break in the training should be avoided and the 
condition of optimum load should be created.
2. Increasing the Training Load: there is a relationship 
between the load and adaptation process. Training load 
should be gradually increased to enable the body, to 
adapt higher demands progressively. 
3. Active Participation: It is a well known fact that a 
player who is passively engaged in the training does not 
develop abilities and always remains totally dependent 
upon the coach or the physical education teacher and 
never develops confidence or improves performance 
capabilities. Therefore the teacher/coach must ensure 
that the sports persons participate in the training with 
conviction and sincerity.
4. Planned and Systematic Training: To achieve a high 
level of sports performance in competitions, the training 
must be well planned and conducted in a systematic 
manner for better results. 
5. General and specific training: Both general and 
specific training of a sports person are equally important 
because general training creates the base and specific 
training helps to achieve high performance. General 
training needs to general conditioning of the body such 
as developing strength, speed, endurance, flexibility, 
agility, balancing, ability in general. General training is 
done by general exercising for the development of all 
 Health and Physical Education — Class IX
the muscle group of the body whereas specific training 
consists of specific exercises with the aim to develop 
specific strength, specific muscle group and specific 
motor abilities required for a particular sport. 
6. Clarity with respect to all aspects of the concerned 
sport and games more importantly, its techniques and 
tactics  for performance enhancement is the key. 
7. Cyclicity: The training can be organised in three 
different cycles: Macro cycle:	 having	 duration	 of	 3–12	
months; Meso cycle	 of	 3–6	 weeks;	 and	Micro cycle of 
5–10	days.
8. Ensuring results: Sports training is planned to achieve 
the expected results in small and major competitions or 
tournaments.
9. Critical training load: The training load may be 
increased to meet the higher demands of competition 
in unforeseen situations. The training load should be 
managed more than the general load. This critical load 
should	be	measured	4–5	times	in	a	year.
10. Adaptability: The adaptability to the training load 
should be in proper proportion between the load and 
recovery. Then only a sports person gets adapted to  the 
training load. 
11. Uniformity and differentiation: The uniformity 
may be in terms of time and duration of the activity, 
whereas, the load may vary as per the capacity of 
the individual sportsperson. It is an established fact 
that no two individuals are alike. The sports persons 
participating in the training are different in terms of age, 
health condition, individual capacity, recovery pace and 
physique. Keeping these factors in view, the training 
must be planned as per the needs of the individual 
sports person. 
12. Feasibility: training of the sports person should be 
planned and conducted to draw the maximum benefit. 
Too little or too much training needs to be avoided.
5.8 t raInIng l oad As is evident from the above, in sports training, the load is 
a major concern. Efforts should be made so that possible 
work can be done with minimum effort. Load is defined as 
the amount of work done by an individual’s body. It is the 
psychological and physiological demand put on the body 
parts through motor stimuli resulting in improvement and 
maintenance of higher performance capacity. Sports training 
consists of physical exercises. Therefore one needs to be aware 
a ctIvIty 5.2
Observe the sports 
training sessions 
planned and 
conducted by the 
coach/physical 
education teacher 
in your school. 
Write a brief report 
on the basis of 
your observations. 
Indicate whether 
all the principles 
of training are 
followed. Point out 
the missing ones, if 
any in text.
Box 5.2
Load is defined 
as the amount of 
work done by an 
individual’s body. It 
is the psychological 
and physiological 
demand put on 
the body parts 
through motor 
stimuli resulting in 
improvement and 
maintenance of 
higher performance 
capacity.