Personalised training programmes
These examples show how different training programmes are used to develop athletes' different skills and fitness needs. Almost all athletes use strength and conditioning exercises to prevent injury.
Sam Ingram (in white) – London 2012 Paralympic Games silver medallist in judo (90 kg event)
Training for judo is likely to include at least these components:
| Skill/fitness component | Purpose | Example exercises |
| Static balance | Resist an opponent's throw attempt | Dummy throws, handstands |
| Static grip strength | Grip opponent's judogi | Grippers, barbell holds |
| Explosive strength | Throw an opponent | Squat thrusts, rope climb/pull, bench press, chin ups |
| Skill/fitness component | Static balance |
|---|---|
| Purpose | Resist an opponent's throw attempt |
| Example exercises | Dummy throws, handstands |
| Skill/fitness component | Static grip strength |
|---|---|
| Purpose | Grip opponent's judogi |
| Example exercises | Grippers, barbell holds |
| Skill/fitness component | Explosive strength |
|---|---|
| Purpose | Throw an opponent |
| Example exercises | Squat thrusts, rope climb/pull, bench press, chin ups |
GB women – bronze medallists in hockey at the London 2012 Olympic Games
Training for hockey is likely to include at least these components:
| Skill/fitness component | Why | Example exercises |
| Co-ordination | Receive and make passes | Skipping ropes, agility balls, target games |
| Agility | Dribble around/dodge opponents | Speed ladders, weave through cones, follow the leader |
| Speed | Run to receive a pass | Shuttle runs, resistance parachute, uphill sprints |
| Skill/fitness component | Co-ordination |
|---|---|
| Why | Receive and make passes |
| Example exercises | Skipping ropes, agility balls, target games |
| Skill/fitness component | Agility |
|---|---|
| Why | Dribble around/dodge opponents |
| Example exercises | Speed ladders, weave through cones, follow the leader |
| Skill/fitness component | Speed |
|---|---|
| Why | Run to receive a pass |
| Example exercises | Shuttle runs, resistance parachute, uphill sprints |
