2.1 Assess the types of training and training methods and their relevance for a variety of sports

1. Assessing relevance to sport performance

Training is the planned use of exercise and practice to improve performance. Different types of training develop different adaptations, including aerobic endurance, anaerobic power, strength, flexibility, and sport-specific skill. Because adaptations are specific to the training stimulus, performance improves most when training matches the sport’s energy systems, movement patterns, skill demands, and positional demands, and also matches what the athlete needs now.

To assess training relevance, describing a method is not enough. You must make a reasoned judgement about how suitable a method is for a particular sport and athlete. Strong assessment links the method to sport demands, explains the likely adaptations, weighs benefits against limitations and risks, and uses evidence where available, such as session RPE (rating of perceived exertion multiplied by duration), repeated sprint performance, jump performance, aerobic capacity tests, and movement quality trends.

A practical set of criteria used to assess relevance includes:

• Specificity: how closely the method matches sport demands
• Transfer: whether it improves performance outcomes that matter in competition
• Safety: whether technique, injury risk, and recovery capacity make it appropriate
• Season phase: whether it fits base-building, performance development, or maintenance

2. Anaerobic training

Anaerobic training targets high-intensity performance where energy supply relies heavily on the ATP-PC system (short, maximal efforts using stored phosphocreatine) and anaerobic glycolysis (breaking down carbohydrate without oxygen for hard efforts lasting longer). It is most relevant when performance depends on speed, power, repeated bursts, and maintaining technique under fatigue.

2.1 Anaerobic interval training

Anaerobic interval training uses repeated high-intensity efforts with planned recovery to improve the ability to repeat hard work. It is often performed at roughly 80–95% of maximal heart rate (MHR) (or an equivalent “very hard” effort). Work bouts are commonly around 15–90 seconds, depending on whether the emphasis is more ATP-PC (very short, maximal bursts) or more anaerobic glycolysis (longer hard efforts).

This method is assessed as highly relevant when a sport involves repeated bursts with brief recovery opportunities, because sessions can be designed to mirror the sport’s typical work to rest pattern. Transfer is strongest when intervals replicate the sport’s movement demands, not just the intensity.

Key programming features that shape relevance include work duration, recovery length and type (complete rest versus active recovery), and whether work quality is maintained across repeats.

Example: A semi-professional netball wing attack performs repeated 20–40 second high-intensity leads and drives with short recovery between passages. Court-length shuttle intervals with planned short rests can be assessed as highly relevant because they train repeated high-intensity effort while reinforcing deceleration and re-acceleration patterns common to match play.

2.2 High Intensity Interval Training (HIIT)

High Intensity Interval Training (HIIT) involves repeated high-intensity bouts with short recoveries. Compared with general interval training, HIIT commonly includes sustained “very hard” work that stresses both anaerobic tolerance and high-end aerobic capacity. This matters because the aerobic system supports recovery between hard efforts, even in intermittent sports.

HIIT is assessed as most relevant for sports requiring repeated intense passages with partial recovery, especially when late-game performance depends on maintaining work rate and decision-making. It is also often selected when time efficiency matters, because meaningful conditioning gains can occur in shorter sessions.

A key limitation is fatigue load. HIIT can reduce skill quality and increase illness or injury risk if recovery is insufficient. Relevance is therefore higher when HIIT is scheduled to support sport practice rather than compete with it for recovery capacity.

Example: An elite AFL midfielder needs a strong aerobic base and the ability to repeat high-intensity efforts across four quarters. HIIT that alternates hard running with short recovery can be assessed as highly relevant in pre-season because it targets repeat-effort conditioning and supports recovery between high-intensity passages during matches.

2.3 Sprint Interval Training (SIT)

Sprint Interval Training (SIT) uses very short, near-maximal efforts with longer recovery so sprint quality stays high. It is designed to improve maximal sprint capacity and repeat sprint ability, which can be decisive in sports where outcomes are influenced by short bursts of speed.

SIT is assessed as most relevant when competition includes repeated moments where maximal acceleration and top-end speed are decisive, such as breakaways, chases, rapid counterattacks, or leads into space. Transfer is strongest when sprinting matches sport mechanics, surfaces, and, where relevant, change-of-direction demands.

Safety is central to assessing relevance. SIT is usually most suitable when the athlete has adequate exposure to high-speed sprinting, a strength base to support tissue capacity, and efficient mechanics that reduce avoidable loading through the hamstrings and calves.

Example: Two rugby league wingers may both need speed, but if one has repeated hamstring strains, SIT is usually assessed as lower relevance early in a programme. Higher relevance is given to progressive sprint exposure, strength development, and technique refinement first, with SIT introduced later when capacity and mechanics are more robust.

2.4 Plyometric training

Plyometric training uses explosive jumping, hopping, bounding, and stretch-shortening cycle actions to improve rate of force development, meaning how quickly force can be produced. It is often used to convert strength into sport-specific explosive performance.

Plyometrics are assessed as highly relevant when sports involve jumping, rapid acceleration, and change of direction. Transfer can include improved take-off power, faster ground contact times, and better reactive strength. Relevance is reduced when safety factors are not controlled, because total impact load can become excessive.

Rest demands are often higher than students expect because the limiting factor is usually movement quality rather than cardiovascular fatigue. Work to rest ratios of roughly 1:5 to 1:10 are common in power-focused plyometric training to preserve speed and technique.

Example: A state-level basketball guard completes repeated accelerations, stops, and jumps in the paint. Plyometric training that emphasises controlled landings, single-leg stability, and rapid re-acceleration is assessed as highly relevant because it targets explosive actions and injury-risk mechanics that occur repeatedly in games.

2.5 Resistance training (anaerobic focus)

Resistance training with an anaerobic focus uses high-intensity loading to develop maximal strength and power, usually with lower repetitions and longer rest. It supports sprinting and jumping by increasing force capacity. In contact sports, it supports collision performance by improving the ability to maintain body position under load. It can also reduce injury risk by improving tissue capacity and control.

This method is assessed as highly relevant when force production is decisive, including sprints, jumps, collisions, and grappling. Transfer is strongest when exercise selection and execution support sport demands, such as strong hip extension and trunk control for running-based sports, and stable knee and hip alignment for court sports.

Strength gains do not automatically become sport performance. Relevance increases when strength work is integrated with explosive and sport-specific training, such as plyometric training, sprint mechanics, or high-quality skill execution at competition pace.

Example: A 100m sprinter uses heavy squats and hip-dominant lifts to increase maximal force, then integrates sprint starts and bounds to translate force into acceleration. Resistance training is assessed as highly relevant because increased force capacity supports faster ground force production during sprinting.

3. Aerobic training

Aerobic training develops the ability to sustain work and, importantly for many sports, to recover between high-intensity efforts. Even in sports that seem mainly anaerobic, aerobic fitness often supports better repeat efforts and better performance late in competition.

3.1 Continuous training

Continuous training is sustained effort with no rest intervals and usually lasts for at least 20 minutes. It develops aerobic capacity and provides a base that supports longer-duration performance and recovery between harder sessions.

It is assessed as highly relevant for endurance sports where performance depends on sustained output. For intermittent sports, relevance is often moderate. It can support base fitness and recovery capacity, but it does not match the changing intensity profile of most invasion and court sports on its own.

Example: A recreational triathlete uses continuous cycling and running to build aerobic base. Continuous training is assessed as highly relevant because the sport demands sustained aerobic output over extended durations across multiple disciplines.

3.2 Fartlek training

Fartlek training is continuous training with changes in pace and terrain that are unstructured or semi-structured. Its relevance often comes from reflecting variable intensity and active recovery, which commonly occur in intermittent sports and races with surges.

It is assessed as particularly relevant when athletes must repeatedly change speed and recover while still moving. Transfer increases when pace changes mimic sport demands, such as short accelerations, longer efforts to create separation, and controlled recovery.

Example: An Australian Rules football player completes a fartlek session that alternates steady running with repeated short surges and hill efforts. This is assessed as relevant because it develops aerobic fitness while exposing the athlete to repeated speed changes and recovery in motion.

3.3 Aerobic interval training

Aerobic interval training uses planned work and recovery periods that are long enough to remain mainly aerobic, often near threshold intensity. Compared with continuous training, it can raise aerobic capacity and the ability to sustain stronger efforts while still recovering repeatedly.

It is assessed as highly relevant when a sport requires repeated higher-intensity passages that are not fully maximal, supported by partial recovery. Transfer is strongest when interval length and recovery reflect competition patterns and when movement modes match the sport.

Example: A competitive 1500 m runner uses aerobic intervals to improve the ability to maintain a fast pace. Aerobic interval training is assessed as highly relevant because performance depends on sustaining high-end aerobic speed without major pace drop-off.

3.4 Circuit training

Circuit training involves rotating through a sequence of stations with minimal rest. Depending on station choice, time, intensity, and total rounds, it can be aerobic-focused, strength-endurance-focused, or mixed. It is assessed as most relevant when it reflects sport movement patterns and intensity demands, rather than being generic.

Transfer is stronger when circuits include sport-specific actions, a clear conditioning aim, and an appropriate work to rest structure that matches the sport’s typical demands and recovery opportunities.

Example: A community netball team uses a circuit combining skipping, shuttle runs, medicine ball throws, and short footwork patterns. This is assessed as relevant when the circuit keeps an aerobic emphasis and includes movement patterns that resemble match demands.

4. Flexibility training

Flexibility training aims to improve or maintain range of motion and movement quality. Flexibility is joint-specific and should be considered alongside stability. Relevance is highest when restricted mobility limits technique, increases injury risk, or prevents sport-specific positions.

4.1 Static stretching

Static stretching is a controlled stretch held for a period, commonly 10–30 seconds. It is typically used in cool-downs and dedicated flexibility sessions to improve range over time.

It is assessed as relevant when restricted mobility limits technique or contributes to injury risk. Long static holds immediately before maximal sprinting and jumping are often assessed as lower relevance when power output is a priority, because they can temporarily reduce explosiveness in some athletes.

4.2 Dynamic stretching

Dynamic stretching involves controlled movement through range without holding an end position. It is commonly used in warm-ups because it raises temperature, activates key muscles, and rehearses sport-like positions.

It is generally assessed as highly relevant before performance because it supports movement readiness and can be aligned to sport-specific patterns, such as hip mobility for kicking or shoulder range for swimming and throwing.

4.3 Ballistic stretching

Ballistic stretching uses momentum-based bouncing at end range and can trigger the stretch reflex, an involuntary contraction that attempts to protect muscle fibres from excessive lengthening. This increases injury risk when the athlete lacks control or adequate preparation.

It is usually assessed as low relevance for most sports due to safer and more controllable alternatives. If used, relevance is typically limited to experienced athletes in sports that require extreme dynamic range, and only after a thorough warm-up and progressive preparation.

4.4 Proprioceptive Neuromuscular Facilitation (PNF)

Proprioceptive Neuromuscular Facilitation (PNF) combines stretching and contraction to increase range of motion. A common approach is a contract-relax cycle: stretch to mild discomfort, contract isometrically against resistance, relax, then stretch further. Cycles are often repeated several times.

PNF is assessed as highly relevant when targeted range improvements are needed for performance or rehabilitation, especially when progress with basic static stretching is limited. Because PNF can be intense and can cause soreness, it is usually placed after training or in separate sessions rather than immediately before maximal power activities.

Example: A hurdler with limited hip flexor range uses PNF after training to improve clearance positions. PNF is assessed as relevant because increased hip range supports technique efficiency and reduces compensations that can increase hamstring strain risk.

5. Strength training

Strength training develops force production and supports power, strength endurance, injury resilience, and movement control. It is assessed as most relevant when the method and equipment match the sport’s force demands and the athlete’s needs, while remaining safe and sustainable across the training phase.

Strength training can involve free weights, fixed weights, body weight exercises and elastics. Each method has a different purpose, benefit and limitation.

5.1 Free and fixed weights

Free weights

Free weights involve resistance training using loads that are not fixed to a machine, such as barbells and dumbbells. Because the athlete must control the load, free weights require stabilisation, coordination and technique. This often gives them strong transfer to sport movements that involve acceleration, jumping, contact, balance and body control.

Example: An NRL forward uses free-weight squats and hip-dominant lifts to improve leg drive for tackles and contact stability.

Fixed weights

Fixed weights use machines that guide the movement path. This can make them useful for beginners, isolation work and rehabilitation because the machine helps control the movement. Fixed weights can also help target a specific muscle group or rebuild strength safely after injury.

Example: During hamstring rehabilitation, an NRL forward uses a hamstring curl machine to rebuild strength safely while free weights remain the main transfer method.

5.2 Body weight exercises

Body weight exercises use the athlete’s own body mass as resistance. They are highly scalable because difficulty can be increased by changing leverage, tempo, range of motion, stability demands or by progressing to single-limb variations.

Body weight training is especially relevant for developing relative strength, trunk stability and movement control. It is also useful when the athlete needs to control their body in complex positions or maintain technique under fatigue.

Example: A gymnast uses body weight strength to hold and transition through ring positions, matching the sport’s relative strength and control demands.

5.3 Elastics

Elastics, or resistance bands, provide variable resistance. The resistance increases as the band stretches, which makes them useful for activation, joint stability, rehabilitation and pre-habilitation.

Elastics are most relevant as a complementary strength training method. They are useful for improving movement quality and targeting smaller stabilising muscles around joints such as the shoulder, hip and ankle. However, they are usually less effective as a stand-alone method for developing maximal strength in high-force sports.

Example: A competitive swimmer uses bands for shoulder stabilisers and scapular control to support stroke mechanics and reduce overuse risk.

6. Skill and tactical development

Physical conditioning improves performance most when athletes can still execute skills and decisions under pressure and fatigue. Skill and tactical development is therefore central, especially in sports where decision-making and coordination strongly influence outcomes.

6.1 Drills

Drills are structured practice tasks that isolate a technique or specific decision, allowing high repetition with feedback. They are assessed as most relevant when they improve execution quality and consistency, especially for skills that break down under pressure.

Transfer is assessed as lower when drills remain predictable and do not progress to realistic speed, opposition, or decision-making. Relevance increases when drills gradually add time pressure, complexity, and sport-specific constraints.

Example: A cricket batter uses targeted drills to refine footwork and shot selection against a bowling machine, then progresses to higher variability and field settings. Drills are assessed as relevant because they build technical consistency before skills are tested under match-like uncertainty.

6.2 Modified games

Modified games change player numbers, rules, or space to increase involvement and decision frequency. They are often assessed as highly relevant because they combine skill execution and tactical awareness in a game-like environment and can also develop sport-specific conditioning.

Relevance increases when modifications deliberately target a performance outcome, such as faster ball movement, improved spacing, defensive pressure, or specific transition patterns.

Example: A netball squad uses a modified game on reduced space with a rule that limits holding time. This is assessed as relevant because it increases decision speed, supports passing under pressure, and mirrors match constraints.

6.3 Games for specific outcomes

Games for specific outcomes are designed to rehearse a tactical goal, such as creating space, defending overloads, exploiting mismatches, or managing end-game scenarios. They are often assessed as highly relevant for team sports because they develop decision-making and communication under realistic uncertainty.

Transfer is stronger when training scenarios reflect common competitive moments and when feedback links choices to outcomes, such as improved spacing, better defensive rotation, or more effective transition decisions.