Sport Development Continuum The Sports Development Continuum also known as the performance pyramid is a model that represents a person’s involvement in sport by what stage they are at. Also this highlights the route a performer can take to become an elite athlete. Foundation Stage The foundation stage is the bottom of the pyramid and represents beginner sin sport. It contains younger children who may not understand all rules of the...

Periodization Training Periodization is when the training programme is broken into periods of time that will help the athlete reach their peak performance at a certain time. Some sports have long seasons where peaking is needed at different times for example in football if a team has a run of big games coming up the players may need to peak and perform to the best of their ability to ensure points being picked up. There are three main...

Increasing Vital Capacity: Everything you need to know An increase in vital capacity is a long term response of the respiratory system. Vital capacity is the max amount of air that can be exhaled after max inhalation, this will lead to a more efficient supply of air ensuring that more oxygen enters the bloodstream. Muscles can work for longer without tiring as lactic acid does not build up as rapidly, this means that the athlete can work...

A long term response on the muscular system is increase in tendon strength.  Tendons are tough bands of fibrous connective tissue, they are designed to withstand the tension of muscle contractions. As more exercise is done, strength in tendons increases as they adapt to weight to withstand tension. If tendons did not grow in proportion with muscles the contractions would be too powerful and the tendons could tear or snap resulting in...

Below is a really strong Fitness Programme designed to increase Agility. I used this programme for years to maximise my sports ability and it really works, the key to this regime is to OWN IT! Do each circuit with passion and really concentrate on acceleration/deceleration and turning /twisting. Agility is essential to most sports including football, tennis, boxing and Basketball. I advise talking to your gym instructor before you try...

Biceps: Building Better Biceps The Biceps, Pectoral and Abdominal muscles are the most common muscles that men want to improve on because everybody wants impressive biceps, why? Because it’s the most famous muscle there is, when someone says to you ‘flex those muscles’ they refer to your arms and biceps!* The problem is no-one wants to fork out a fortune on buying a load of exercise equipment that they probably don’t...