Training programs are designed to improve performance by targeting the specific physical and skill-based demands of a sport. Various training types; anaerobic, aerobic, flexibility, strength and skill/tactical development, each offer distinct benefits that contribute to athletic success. Assessing these methods involves understanding how they align with the energy systems, movement requirements and tactical elements of different sports. When applied effectively, training methods not only enhance performance but also support injury prevention, recovery and long-term athlete development.

Anaerobic training improves ATP-PC and glycolytic system capacity which is essential for high-intensity, short-duration efforts.

Anaerobic training specifically develops the two anaerobic energy systems and often develops power, strength and speed in the process. More recent research also says that anaerobic training can improve the athlete’s aerobic endurance.

Anaerobic training affects performance by increasing the rate at which the muscle deals with pyruvic acid and removes lactate from the muscle. This increases the lactate inflection point.

Anaerobic training also improves the recovery rates of the anaerobic energy systems and has the potential to increase PC stores. Anaerobic training will speed up anaerobic glycolysis allowing for ATP to be produced at a faster rate than an untrained athlete. This affects performance by allowing the higher intensity activities to be performed for longer, improving recovery allowing for a repeat in this intensity to be performed quicker and for an extended duration, and improvements in strength, power or speed allow for further and faster throws and kicks.

Training Methods

• Anaerobic Interval: Short bursts of high-intensity effort (e.g. 200m sprints) followed by rest.

• High Intensity Interval Training (HIIT): Alternating periods of intense anaerobic effort and recovery.

• Sprint Interval Training (SIT): Very short, maximum effort sprints (e.g. 30-second “all-out” sprints).

• Plyometric Training: Explosive movements such as jump squats and bounding.

• Resistance Training: Using external resistance (e.g. weights) to develop muscular power and strength.

Sport Examples

• Netball, basketball: HIIT and SIT mimic stop-start nature and improve recovery between efforts.

• Rugby, AFL: Resistance and plyometric training develop power for tackles, jumps and sprints.

• Sprinting, gymnastics: Anaerobic intervals and plyometrics enhance speed and explosive strength.

Aerobic training enhances oxygen delivery, endurance and recovery; vital for prolonged activity. 

Aerobic training specifically targets the aerobic energy system and the cardiovascular system, which improves the delivery of oxygen to enhance its use.

Aerobic training should be done at least 3 times a week, at an intensity between 70% and 80% of their maximum heart rate and normally goes for 30+min in duration.

Aerobic training is suited for all sports as it provides the base work for an athlete’s fitness. This is because it is the training that will specifically develop the cardiovascular system and because the delivery of oxygen is vital in the recovery of each energy system. This type of training affects performance by increasing the delivery of oxygen to the muscles, improving removal of waste products for all energy systems and enhancing the muscles ability to use the aerobic energy system.

These improvements allow the athlete to perform at higher workloads for longer, because they become a lower intensity for the trained athlete. This training will also improve the recovery time for the lactic acid energy system. 

Training Methods

• Continuous Training: Sustained effort at moderate intensity (e.g. long-distance running).

• Fartlek Training: “Speed play” – varied pace throughout a session.

• Aerobic Interval: Alternating periods of work and rest but at a lower intensity than anaerobic intervals.

• Circuit Training: Multiple exercises targeting various muscle groups with minimal rest.

Sport Examples

• Soccer, hockey, AFL: Fartlek and aerobic interval simulate game intensity fluctuations.

• Marathon, triathlon: Continuous training builds endurance and efficiency.

• Rowing, swimming: Circuit and continuous training develop cardiovascular and muscular endurance.

 Flexibility training improves joint mobility, reduces injury risk and enhances movement efficiency. 

Flexibility training aims to increase a joints range of motion (ROM). There is a difference between active and passive ROM, with active being the ROM produced by the athlete by contracting their muscles (straight leg lift) while passive ROM is the range produced using an external force (sit and reach). 

It is active ROM that affects performance, though passive ROM stretches can be used to increase active ROM. Flexibility training affects performance by allowing the athlete to use correct technique in skill execution and preventing injury. 

Greater flexibility also reduces an athlete’s chance of injury. This is because increased ROM means the joint can move through a larger angle before a strain or sprain occurs. Immediate stretching during a warm-up does not prevent injury, it is the more sustained stretching program, which could be done during every warm-up, which increases ROM and helps prevent injuries such as a strained hamstring. There are four general methods used to develop flexibility: static, ballistic, PNF and dynamic stretching.

Training Methods

• Static Stretching: Held positions to increase muscle length.

• Dynamic Stretching: Controlled, sport-specific movements.

• Ballistic Stretching: Fast, bouncing movements – less commonly used due to injury risk.

• PNF Stretching: Advanced method involving contractions and assisted stretching.

Sport Examples

• Dance, gymnastics, diving: PNF and static stretching improve range of motion and prevent injury.

• Football, athletics: Dynamic stretching during warm-up enhances performance readiness.

• Martial arts, cricket: Flexibility assists in kicks, dives and throwing movements.

Strength training enhances muscular power, stability and resilience against injury. Strength training is any training that is done which will improve an athlete’s strength. This type of training affects performance by causing muscular hypertrophy, which is a growth in myocyte cross-sectional area.

Strength training causes a large stress on the muscle being used, causing minor tears in the muscle. The body responds to these high intensities by increasing he size of the muscles to increase muscular strength so that the next time the intensity is encountered it can be lifted without causing as much damage.

Strength training often involves: sets (how many times an exercise is repeated), repetitions (how many times the set resistance is lifted), a set resistance (can be a set weight such as 20Kg or a set intensity such as 10 RM) and a rest period between sets. Strength training can be done using isometric or isotonic contractions. Isotonic is more frequent. 

Training Methods

• Free/Fixed Weights: Barbells, dumbbells, machines.

• Body Weight Exercises: Push-ups, squats, planks.

• Elastics/Resistance Bands: Variable resistance suitable for rehabilitation and specific muscle targeting.

Sport Examples

• Weightlifting, rugby: Free weights increase hypertrophy and maximal strength.

• Gymnastics, calisthenics: Body weight training builds relative strength and control.

• Rehab or junior sports: Elastics provide safe resistance with lower joint impact.

Skill and tactical development ensures transfer of physical and cognitive skills into competitive performance.

Skills are developed through the stages of skill acquisition using a number of different training methods made specific for each sport. Skill training programs are often varied and have many different segments to them.

Often skill training is done using methods that replicate the specific sport. This means tennis is done individually on court, while football is done as a team on the field.

Skill training needs to be individualised in order to ensure improvements in performance. Skill training methods should match the players skill level and stage of skill acquisition, along with being age appropriate and further developing the skills needed in the sport.

Skill training focuses on technique of the skill and ways of applying the skill in competition. Together the aim is to improve performance through more consistent skill execution and better choice of skill application in competition.

Training Methods

• Drills: Repetition of movement patterns to refine technique.

• Modified Games: Simplified or adjusted rules to emphasise certain skills.

• Games for Specific Outcomes: Designed to develop strategic and tactical understanding.

Sport Examples

• Soccer, netball, basketball: Modified games encourage decision-making in realistic contexts.

• Tennis, cricket, volleyball: Drills refine specific technical elements such as serving or catching.

• Rugby, AFL, hockey: Tactical games simulate match situations and build strategic thinking.