Coaching 2

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General concepts of coaching
What do we mean by coaching?
In the most straightforward terms, coaching means building someone’s competence to face their
life situation. Practically speaking, successful coaching leaves people with the following
outcomes:
1. Long-term excellence
2. The ability to self-correct
3. Competence in being self-generating
In action, this means coaches understand their clients with great depth and scope, converse with
them in a way that opens up insights and possibilities, and offer a path forward that includes
activities custom-designed for them.
Addressing the inner and outer world of the individual and the inner and outer world of the
groups of which they are a part opens up a huge template in which coaching can occur. Working
this broadly requires coaches who can understand how each of these human domains operates,
both singularly and in their combinations.
Coaching is training or development in which a person called a "coach" supports a learner in
achieving a specific personal or professional goal. The learner is sometimes called a "coachee".
Occasionally, "coaching" may mean an informal relationship between two people, of whom one
has more experience and expertise than the other and offers advice and guidance as the latter
learns; but coaching differs from mentoring in focusing on competence specifics, as opposed to
general overall development.
Some coaches use a style in which they ask questions and offer opportunities to challenge the
learner to find his or her own answers. This helps the learner find answers and new ways of
perceiving and performing in the society; based on their own values, preferences and
perspectives.
Sports coaching
: Coach (sport)
In sports, a coach is an individual that teaches and supervises, which involves giving directions,
instruction and training of the on-nurse that their players are safe and protected during games as
well as during practices. Co field operations of an athletic team or of individual athletes. This
type of coach gets involved in all the aspects of the sport, including physical and mental player
development. Sports coaches train their athletes to become better at the physical components of
the game, while others train athletes to become better at the mental components of the game.

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Sport (or sports) is all forms of usually competitive physical activity which, through casual or
organised participation, aim to use, maintain or improve physical ability and skills while
providing entertainment to participants, and in some cases, spectators. Hundreds of sports exist,
from those requiring only two participants, through to those with hundreds of simultaneous
participants, either in teams or competing as individuals.
Training is teaching, or developing in oneself or others, any skills and knowledge that relate to
specific useful competencies. Training has specific goals of improving one's capability, capacity,
productivity and performance.
Physical fitness is a general state of health and well-being and, more specifically, the ability to
perform aspects of sports or occupations. Physical fitness is generally achieved through correct
nutrition,[1] moderate-vigorous physical activity,[2] exercise and rest.[3] It is a set of attributes or
characteristics seen in people and which relate to the ability to perform a given set of physical
activities.
High Intensity Interval Training (HIIT)
High Intensity Interval Training consists of repeated, short bursts of exercise, completed at a
high level of intensity. These sets of intense activity are followed by a predetermined time of rest
or low intensity activity.
Cardiovascular training
Cardiovascular capacity can be measured using VO2 max, a measure of the amount of oxygen
the body can uptake and utilize.[24] Cardiorespiratory training involves movement that increases
the heart rate to improve the body's oxygen consumption. This form of exercise is an important
part of all training regiments ranging from professional athletes to the everyday person. Also, it
helps increase stamina.
Effects Controls blood pressure
A golf player in Inverness, Florida.
Physical Fitness has proven to result in positive effects the body's blood pressure. This is because
staying active and exercising regularly builds up a stronger heart. The heart is the main organ in
charge of systolic blood pressure and diastolic blood pressure. Engaging in a physical activity
will create a rise in blood pressure, once the activity is stopped, however, the individual’s blood
pressure will return to normal. The more physical activity that one engages in, the easier this
process becomes, resulting in a more ‘fit’ individual.[26] Through regular physical fitness, the
heart does not have to work as hard to create a rise in blood pressure, which lowers the force on
the arteries, and lowers the over all blood pressure.[27]
Cancer prevention
Centers for disease control and prevention provide lifestyle guidelines of maintaining a balanced
diet and engaging in physical activity to reduce the risk of disease. The WCRF/ American
Institute for Cancer Research (AICR) published a list of recommendations that reflect the
evidence they have found through consistency in fitness and dietary factors that directly relate to
Cancer prevention.

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Conditioning
"One of the misconceptions in the sports world is that a sports person gets in shape by just
playing or taking part in his/her chosen sport. If a stationary level of performance, consistent
ability in executing a few limited skills is your goal, then engaging only in your sport will keep
you there. However, if you want the utmost efficiency, consistent improvement, and balanced
abilities sportsmen and women must participate in year round conditioning programs.The bottom
line in sports conditioning and fitness training is stress, not mental stress, but adaptive body
stress. Sportsmen and women must put their bodies under a certain amount of stress (overload) to
increase physical capabilities."
The Components of Fitness
Basic fitness can be classified in four main components: strength, speed, stamina and flexibility.
However, exercise scientists have identified nine components that comprise the definition of
fitness (Tancred 1995)[1]:
Strength - the extent to which muscles can exert force by contracting against resistance (e.g.
holding or restraining an object or person)
Power - the ability to exert maximum muscular contraction instantly in an explosive burst of
movements. The two components of power are strength and speed. (e.g. jumping or a sprint start)
Agility - the ability to perform a series of explosive power movements in rapid succession in
opposing directions (e.g. ZigZag running or cutting movements)
Balance - the ability to control the body's position, either stationary (e.g. a handstand) or while
moving (e.g. a gymnastics stunt)
Flexibility - the ability to achieve an extended range of motion without being impeded by excess
tissue, i.e. fat or muscle (e.g. executing a leg split)
Local Muscle Endurance - a single muscle's ability to perform sustained work (e.g. rowing or
cycling)
Cardiovascular Endurance - the heart's ability to deliver blood to working muscles and their
ability to use it (e.g. running long distances)
Strength Endurance - a muscle's ability to perform a maximum contraction time after time (e.g.
continuous explosive rebounding through an entire basketball game)
Co-ordination- the ability to integrate the above listed components so that effective movements
are achieved.
Of all the nine elements of fitness cardiac respiratory qualities are the most important to develop
as they enhance all the other components of the conditioning equation.
Improving your condition
Identify the most important fitness components for success in your sport or event and then design
sport/event specific conditioning and training programs that will enhance these fitness
components and energy systems.
Conditioning Exercises
The following are examples of general conditioning exercises:

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 General core stability exercises
 General all round body conditioning exercises using dumbbells
 General conditioning exercises for the upper body
 General and specific leg conditioning exercises
 Specific exercises to develop lower leg strength and foot speed
 Why should I exercise on a regular basis?
Not convinced on the benefits of a regular training regime then have a read of the the benefits of
exercising page.
I am new to training so what should I do?
Visit the general fitness training program page to get an insight into a simple weekly training
program that will help develop your general level of fitness.
Tests for fitness components
Fitness Component Recognised Test
Agility Illinois Agility Test
Balance Standing Stork Test
Body Composition Skinfold measures
Cardiovascular Endurance Multistage Fitness Test
Flexibility Sit & Reach test
Muscular Endurance NCF Abdominal Conditioning Test
Power Standing Long Jump or Vertical Jump
Speed 30 metre Sprint
Strength Handgrip Dynamometer
Coaching Process
The coaching process comprises of three elements:
Planning - developing short and long term training programs to help your athlete achieve their
goals
Conducting - delivery of training programs
Evaluating - evaluation of the programs, athlete development and your coaching. This element
may result in adjustment of your athlete's training program and your coaching.
Planning the Training
The purpose of a Training Plan is to identify the work to be carried out to achieve agreed
objectives. Training Plans should be drawn up to identify long term (4 years) objectives as well
as short term plans for the forth coming season. For the rest of this topic I will concentrate on the
development of the short term annual Training Plan. In its simplest form the plan could comprise

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of a single,A4sheetidentifyingthe overall planforthe year,andmore detailedweeklyplansidentifying
the specific activities the athlete is to carry out.
Training year
The start of the training year will depend upon the athlete's circumstances and objectives, but this
would generally be around October for track and field athletics.
Information Gathering
The first stage of preparing a Training Plan is to gather background information about your
athlete and the objectives for the forth coming season. The sort of information to collect is as
follows:
Personal details
Name, address, date of birth, telephone numbers, transport arrangements
Objectives
Performance (time, height, distance)
Technical (development of event technique)
Indoor and/or outdoor season
Experience
Personal best (PB's)
Competition experience (club, county, national, country)
Equipment
Athlete Assessment
Before we can start to create a training program we need to analyze our athlete to determine their
strengths and weaknesses. The first step is to identify the ideal attributes (e.g. body build,
strength, endurance, speed, flexibility etc) that will allow our athlete to achieve their agreed
goals. The next step is to assess our athlete against our ideal athlete to identify their strengths and
weaknesses (gap analysis). Addressing the gaps may require us to think in terms of long term
planning (4-8 years) but for this macro cycle we can set realistic but challenging goals to start to
address the gaps. The following link provides an example form for this athlete analysis process.
Periodisation
Periodisation is the method of organising the training year into phases where each phase has its
specific aims for the development of the athlete.
The phases of a training year
The training year is divided into 6 phases as follows:
Phase 1 - 16 weeks - Oct, Nov, Dec, Jan
Phase 2 - 8 weeks - Feb, Mar
Phase 3 - 8 weeks - Apr, May
Phase 4 - 8 weeks - Jun, Jul
Phase 5 - 8 weeks - Jul, Aug
Phase 6 - 4 weeks - Sep
This assumes that the competition climax will be in August
What if there is an indoor and an outdoor season?

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For the athlete with competitive objectives for both the indoor and outdoor season then the phase
allocation for the indoor season could be as follows:
Phase 1 - 6 weeks - Oct, Nov
Phase 2 - 8 weeks - Nov, Dec, Jan
Phase 3 - 6 weeks - Jan, Feb
and the outdoor season as follows:
Phase 1 - 4 weeks - Feb, Mar
Phase 2 - 6 weeks - Mar, Apr
Phase 3 - 5 weeks - Apr, May
Phase 4 - 7 weeks - Jun, Jul
Phase 5 - 6 weeks - Jul, Aug
Phase 6 - 4 weeks - Sep
This assumes that the climax of the indoor season is in February and the outdoor season in
August. Depending on your athlete's objectives and abilities, then the year start and duration of
each phase may have to be adjusted to achieve appropriate development.
Objectives of each phase
The objectives of each phase are as follows:
Phase 1 - General development of strength, mobility, endurance and basic technique
Phase 2 - Development of specific fitness and advanced technical skills
Phase 3 - Competition experience - achievement of indoor objectives
Phase 4 - Adjustment of technical model, preparation for the main competition
Phase 5 - Competition experience and achievement of outdoor objectives
Phase 6 - Active recovery - planning preparation for next season
Preparing a plan
The steps in producing a Training Plan are as follows:
 Gathering information
 Produce an overall plan template and identify the months/weeks of the year
 Identify on the plan at the appropriate period
 the main competition
 area, national, school etc. championships
 qualification competitions
 club fixture meetings
The 6 phases based on the main competition in phase 5
Identify on the plan
 The blocks (e.g. Strength, endurance) to be developed in each phase
 The period of development for each block
 The intensity of training week by week
 Number of training sessions per week
 evaluation points to monitor progress

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Identify appropriate training units for each block as appropriate to the phase of development.
Group the training units for each block into training schedules taking into consideration the
number of training sessions the athlete can complete per week, the required training intensity and
the phase of development.
Athlete development model - Wylleman (2004)[1]
What are a Macrocycle, Mesocycle, Microcycle?
Macrocycle is a period of time (e.g. 11 months) defining the available preparation time up to a
major competition.
This can be divided into developmental periods called Mesocycles. A mesocycle is usually 4-8
weeks in duration and has a specific objective e.g. general preparation, specific preparation,
competition.
A Microcycle is a shorter training period of about 7-10 days and includes more detailed
information on the intensity, frequency, duration and sequencing of the Training Sessions.
The following link provides an example of an Annual Training Plan (Macrocycle, Mesocycle
and Micro cycle) to help guide you with the planning of an athlete's training program.
What are a training unit and a training session?
A training unit is a single activity (e.g. 6 × 60 meters at 90% effort with 2 minutes recovery) with
a set objective (e.g. develop specific endurance). A training session is made up of one or more
training units e.g. warm up unit, Technique drills unit, Speed Endurance unit and a cool down
unit.
What is a training schedule?
A training schedule (microcycle) comprises of a number of training sessions that can span from 7
to 10 days.
Goal Setting
Goal setting is a simple, yet often misused motivational technique that can provide some
structure for your training and competition program. Goals give a focus, and there are two well
known acronyms to guide goal setting.

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SMART or SMARTER
S - goals must be Specific
M - training targets should be Measurable
A - goals should be Adjustable
R - goals must be Realistic
T - training targets should be Time based
E - goals should be challenging and Exciting
R - goals should be Recorded
SCCAMP
S - goals must be Specific
C - within the Control of the athlete
C - goals are Challenging
A - goals must be Attainable
M - training targets should be Measurable
P - goals are Personal
FITT Principles
The basic principles of fitness training are summed up in the acronym F.I.T.T
F - Frequency - how often
I - Intensity - how hard
T - Time - how long
T - Type - the type of training (strength, endurance etc.)
Training ages
When developing a training program it is important, especially for young athletes, to take into
consideration the athlete's:
Chronological age - age from date of birth
Development age - physical, mental and emotional development
Training age - number of years they have been seriously training
Long Term Athlete Development (LTAD) is a sports development framework that matches
training needs to an athlete's growth and development.
Skill Development
When we choose to move, the action is controlled by the conscious brain using a collection of
learned movements. For the movement to progress successfully, the athlete requires information
feedback.
Types of skill
There are a number of different types of skills:
Cognitive - or intellectual skills that require thought processes
Perceptual - interpretation of presented information
Motor - movement and muscle control

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Perceptual motor - involve the thought, interpretation and movement skills
How do we teach a new skill?
The teaching of a new skill can be achieved by various methods:
Verbal instructions
Demonstration
Video
Diagrams
Photo sequences
The Learning Phases - Fitts & Posner

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Haramaya University
College Of Natural and Computational Science
Department Of Sport Science
Assignment of theory and methods of coaching science
(General concepts of coaching)
Submitted to- Sangetta Ranni (Dr)
By 1.Gemechu Kumbi SGS 421/07
2. Gosaye wondifraw SGS 420/07

Coaching 2

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