Interval Training

Interval training Definition ​A type of training that involves a series of low- to high-intensity workouts interspersed with rest or relief periods. Components of fitness developed Endurance, speed, strength, flexibility, and coordination. Reasons why to use this method of training? -

Improving performance, greater speed, and endurance

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Avoiding injuries

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Allowing athletes to increase training intensity without burnout or overtraining

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Burning more calories

Which sports or athletes would use this method? -

Basketball

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Soccer

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Hockey

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Tennis

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Rugby

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Swimming

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Walking or Jogging

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Sprint

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Running stair

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Jumping jack

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Ladder drills

Examples of the methods Rower : Set the damper up nice and high and really drive with the legs. After some general coaching on form and technique the rower is another safe but effective method. Work hard for 30 seconds, rest and repeat.

Burpees : simple exercise works the total body and cardiovascular system quickly. Start by standing tall, then squat down and place your hands on the floor in front of you. Quickly kick your feet back to a push-up position. While here, you can perform a push-up if you want a really tough exercise, or just jump your feet back to start position, jump high in the air and repeat.

Bodyweight exercises : This exercise is not equipment required, it is a full body intense exercise like Burpees or Squat Thrusts. Bursts about 30 second and then resting and repeating the cycle.

Design an appropriate 20 minutes training session using your method of training. The session should be 20 minutes long. You Can use any equipment from the PE department. Should be able to complete the session on the school grounds, flexible (indoors and outdoors due to available facilities) First,warm up to prevent injury. In the first station, everyone should jogging at a steady pace, back and forth 10m. In between every session, students should get a rest up to 30 seconds. After that student would do body weight (jumping jack) 30 seconds 3 set then change to 25m sprint back and forth then rest prank 30 seconds. (the distance will get longer after each sprint.)