Constructing and Designing a Training Session for Sports Teams

The key to success for any sports program is to carefully plan and implement a well designed and structured training plan.

To do this, several steps need to be followed in order for this to happen successfully:

Design a general plan following the various phases of the season. By doing this, you will be able to carefully plan specific areas to work on depending on which season you are in (pre-season, competitive, post- season). This will also allow athletes to clearly see a structured program that you have set in place for them.

Set specific goals for that particular phase and then create structured training sessions for that period of time (e.g. developing endurance in the pre-season). Experienced coaches know when to change from one training phase to another. For example, strength training is needed before power or plyometrics training. Flexibility is needed before speed training.

Design each individual training session with a specific goal in mind (such as working on agility, power or speed). A training session without any structure or guidance will lead to unsatisfactory results. It’s not the amount of time you spend training but the quality and what you get out of it that is important.

Carry out the session by properly instructing and teaching each skill, being organized, punctual and in control of your athletes. Basically, as a coach, you need to lead by example. Your athletes will feed off your drive and motivation to succeed and they will in return give back the effort that you are willing to put in.

Key Tips for conducting a successful training session:
Having a plan is essential.
Design a session using sport specific exercises.
Be organized, if you are not, then your players will notice.
Make it fun and allow your athletes to enjoy their sport.
Be observant in your training sessions.
Teach, coach and instruct your team in a positive way.
Strive to improve on every training session.
Lead by example.
Have a back-up plan if the weather conditions are not suitable.

Specific Goals For Each Training Session:
Give clear instructions on how to perform each skill. Some of your athletes may have already mastered the skill required of them and some may be struggling with the technical aspects of that skill. This is one of the most important aspects for a coach of a team to understand, not all of your athletes respond in the same way!

Demonstrate the skill to the group and then answer questions if asked. Some athletes respond better when a skill is “visually” demonstrated rather than you just describing how to perform the skill.

Carefully plan appropriate drills for the time allocated, that is maximize your time available. Follow strict guidelines on the number of sets, repetitions and rest used in order to maintain a smooth running session.

Include variety into your training sessions, otherwise your athletes will become bored with performing the same drills over and over again. There are many books, guides and ebooks out there on the market that can literally provide you with hundreds of drills which will help you add variety to your programs. Global Sports Coaching for example has the biggest collection of tennis drills available to all tennis coaches.

Show enthusiasm and give positive feedback to your athletes. People perform better and respond in a more positive way when they are given constructive comments rather than continuous criticism.

Make the session fun. Include game-like fitness drills (cross training with another sport). People mostly participate in sports because they find them fun and rewarding. Athletes should be able to work hard and also enjoy their sport.

Perform testing early on in the pre-season and record the progress made by each athlete. Testing is a very important component of any training program as it provides specific information on the progress (or lack of progress) being made.

Once certain goals are met, then increase the number of drills, the intensity, repetitions, sets, and so on to constantly challenge your players.

Have a back-up plan. If you plan a session outdoors and it rains, then have a back-up plan for an indoor session. This is important for some outdoor sports such as tennis or golf. Athletes from these sports can still go inside a sports facility and perform some fitness training or even discuss tactics.

Allow for individual differences between athletes. Some athletes may excel in the speed drills but perform poorly in the strength drills. Set individual goals for each player. Football coaches have learned over the years to split up their athletes according to position or abilities. For example, American college football teams often train with their own individual coaches such as special teams, kicking coach, offensive or defensive coaches.

After each session, make notes on what went well, what needs to be worked on further, record all test scores, and think of ways to improve on the next session.

Check that all of the equipment is in good working order. Besides preventing an accident due to faulty equipment, having your equipment organized will allow for the smooth running of drills and training sessions.

Be sure that the surface is appropriate for the fitness component that you are training. For example, would you take your basketball players out onto the football field to do some cross training knowing that there are pot holes on the playing area and thus leading to increased risk of twisting an ankle? It is often best to conduct your training sessions on the actual surface that you will compete on. For example, tennis players should perform their speed and agility training on the surface they play their matches on.

To be successful as an athlete you must learn how to train at the highest levels in order to achieve this success when in competition. As the old saying goes “Practice How You Want to play.”

Conquering the Greens at Jumeirah Golf Estate, Dubai

Boasting four environmentally themed, 18-hole golf courses surrounded by a variety of spectacular housing opportunities, world-class amenities and superlative services, Jumeirah Golf Estate is among the world’s most prestigious residential golfing communities.

Master planned and designed by World Class Golfers including Greg Norman, Sergio Garcia, Peter Dye and Vijay Singh, the four courses pay tribute to the four powerful elements of nature- Water, Earth, Fire and Wind. Each course is cleverly designed to deliver its own challenges by employing the characteristic traits of its own surroundings. Together, the four courses promise a golfing experience that is at once exciting, exhilarating and absolutely unforgettable.

Meeting the Challenges of Fire, Water, Earth and Wind at Jumeirah Golf Estate

Fire

Carefully designed to harness the stark beauty of the desert, the Fire course exists in harmony with the surrounding landscape. The varied assortment of carefully chosen exotic flora reflects the overall theme and enhances the natural environment.

The tees are carefully positioned to offer a variety of length, elevation and direction and offer players a challenging variety of strategic play options.

With rustic Mediterranean and Tuscan architectural themes and materials including rough stone, brick and stucco walls, the seven residential streets that are located around the Fire course complement the beauty of this exotic desert setting.

Water

Inspired by Florida and the Pacific Islands, the Water neighborhood has as its centerpiece a stunning waterfall surrounded by abundant palm-fringed streams and lakes and winding wetland areas that are carefully positioned to ensnare the unwary golfer.

A huge choice of teeing options offers the golfers a range of courses that could be as short as 5,000 yards to as long as 7,500 yards. The strategically placed hazards, most of which are water hazards will allow shorter hitters a little more space but challenging longer hitters.

Earth

Taking its inspiration from the great parkland courses of North America and Europe, the Earth neighborhood incorporates impressive, swift-flowing water features that are interspersed among dense landscaped vegetation. The Mediterranean houses in the background provide the perfect backdrop.

The natural topography of the Earth course provide a variety of angles along with changing perspectives from each tee while the trees and bunkers guide the player along the length of the course. The meandering water features offer an ever-present challenge to take into consideration when lining up the next shot.

Wind

Following the course of the spectacular Arabian Canal, the Wind neighborhood blends open, lush, landscaping and superlative amenities with the best in waterfront living.

Taking golf back to its very roots, the traditional links-style Wind course utilizes the power and the energy of the wind. Tight fairways that are shielded between rolling dunes offer minimum room for error.

Jumeirah Golf Estate: For Those Who Want to Golf and for Those Who Don’t

Occupying a total land area of 1,119 hectares, the Jumeirah Golf Estate property development was designed to be a self-sufficient golfing community. No more do you have to pack up your golfing gear and trudge half way across town for a good game of golf. At the Jumeirah Golf Estate property development 75% of all properties face the golf courses directly and the ones that don’t, face the many lakes and nature strips.

For those who want to take a break from golf, there’s a whole host of recreational and sporting facilities including swimming pools, fitness centers, spa facilities, wellness centers, barbeque facilities and other entertainment and shopping areas to indulge in.

Condition Yourself Constantly To Build Muscle by Avoiding Overtraining

When looking to build muscle there is such a thing as over enthusiasm.

In my experience well over half of all aspiring Bodybuilders are in a state of constant Overtraining.

They see their initial muscle gains slow down and believe that the answer is to work twice as hard and spend twice as long in the gym.

In this article I am going to reveal to you the signs of Overtraining and show you how you can make twice as fast gains in muscle size and strength, spending half the time in the gym that you are now.

Signs Of Overtraining

Reduced Muscle Gain

Irritability

Tiredness

General Aches and Pains

Lack Of Concentration

Overtraining and the Solution To It

Over half the people in the gym right now are Overtraining. Most of them don’t even know it.

They think that by training harder and longer each and every session they will be building muscle exponentially. Sadly, the very opposite is happening.

As you begin to be able to lift heavier weights, the body actually needs longer to recover from each workout.

It makes obvious sense if you stop to think for a second…

You go to the gym and ‘rip’ your muscle fibres causing them to need to rebuild.

The more intense the workout and the heavier the weights you are using the more you ‘rip’ the muscles fibres.

You supply the muscles with quality nutrition and rest so that they grow back bigger and stronger each time.

Where most people go wrong is that the more they get into Bodybuilding the longer they spend at the gym and the less time they give themselves between workouts.

This is the complete opposite of what you should be doing.

The Solution to Supercharge Your Muscle Building

Never Train for More Than an Hour at a time.

If you do, your muscles will enter a catabolic state and be eating away at themselves in order to fuel the energy for your workout.

Never Hit the Gym More Than 2 Days in a Row

Tempting as it is to keep going; The body needs time to recuperate. By training more than 2 days in a row back to to back your immune system and overall muscle growth will suffer.

Never Train the Same Muscles 2 Days in A Row

People who fail to do this are actually setting themselves up to Lose muscle.

By training the same muscle group twice in two days you are eating into your muscles recovery time and sabotaging its ability to grow back stronger.

Always Take A Week Off From Training Every 8-10 Weeks

Hands up who actually does this ?

Yea. Just like I thought.

This is truly important and almost entirely neglected. Not only will taking a week off leave you invigorated and raring to get back into the gym, it will also enable your body to heal minor aches and sprains and give your Endocrine system a much needed recovery period. This will actually increase muscle growth in the future.

Conclusion

The above is just one of the ‘counter intuitive’ techniques that the mainstream are generally oblivious to.

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An Overview Of Golf Resorts

There is more to a golf vacation than spending your day on the golf course and driving range. The golf course may be the main attraction for various golf resorts around the country, however many also offer fitness centers, spas, and healthy cuisine. The availability of onsite fitness resources, such as workout equipment and aerobics classes, has become common. Pleasurable amenities including spas and healthy menu options have brought depth to the golf vacation experience.

At many of the top golf resorts in America, golfers are offered an array of personal training services to compliment their game. Golfers now have an opportunity to work in conjunction with club teaching professionals and golf fitness trainers to maximize their performance on the course.

Golfers are now more widely accepted as athletes. Successful athletes strive to improve their fitness through strength, flexibility, and stability training. Their vacation time can now be intermingled with their practice, preparation and goal setting while providing a more relaxing and productive environment for growth and development of your game.

When choosing a golf vacation destination, begin by using the internet or a travel planner to find those spots where you can play great golf as a compliment to a complete health and fitness weekend. Find settings where you can enjoy healthy cuisine on and off the course, a spa for a gentle massage and a training studio where experts can assist you in fitness for golf. Certified golf fitness instructors can assess your current fitness level and create a personalized fitness plan just for you. They can demonstrate proper stretching and weight training techniques specific to golf.

After a long day on the course or an intense workout you will need to unwind. What better way than to have a massage at the resort spa? The massage therapist can work out your kinks and sore muscles. What better way to feel revitalized and ready to play another round tomorrow!

Golf resorts can also offer a healthy cuisine. You expend a great number of calories in one round of golf and need the appropriate food to refuel your body. Skip the hamburgers and chips you normally get at the turn and dine on some non traditional healthier options for a change of pace.

After your trip is over, you will feel energized, productive and excited about the new changes you’ll see and feel in your body and your game. Resort golf can kick start your engine for a great golf season. It can rejuvenate your body and passion for golf at any time during the year. Those two benefits alone can vastly perk up your golf game.

Avoid These Mistakes And Lose Weight

Even though a lot of people want to lose weight, it is only a very small percentage of people who permanently lose weight and become really happy with their bodies. This might be pretty surprising when you think of all the advanced we have made in the health and fitness industry in the last couple of years. However the problem is not that we don’t have enough solutions to lose weight and become healthy, the problem is in the lack of discipline of people.

Most people are always looking for the next advanced solution that is going to change their lives and take them to the next level, instead of just working on doing something basic consistently. There is no shortcut to success and in this article I am going to discuss some of the most common mistakes people make when it comes to fat loss. By avoiding these mistakes you can start losing fat and finally get the body of your dreams.

The first mistake a lot of people make when it comes to fat loss is that they eat very large meals. Most people typically eat 2-4 large meals throughout the day. This will do nothing for your metabolism and most of the calories you eat will just turn into fat storages because the body can’t process large amounts of food at once. Instead you should start changing your diet and lifestyle so you eat 5-8 smaller meals divided throughout the day. This will fuel your body throughout the day and will boost your metabolism.

In other words you will turn your body into a fat burning machine simply by doing this simple step.

The next mistake people make is that they see losing fat as a separate journey they are starting. Losing fat is not a onetime challenge you undertake, losing weight is a total life style change. If you don’t change your whole lifestyle and think that you can just go back to your old ways after you have lost all of your weight, you are going to fail miserably. This is about becoming healthier and having your ideal body for the rest of your life.

The next mistake people make is that they try to lose weight alone. Make sure you find other people who are as committed as you and use them as your support group. By creating a support group you will greatly minimize your chances of failure.

Avoid these mistakes and start your new and fat free life.