Acknowledgements
Introduction

PART ONE: The Sports Machine – The Human Body
The Body as 'Sports Machine'
The Cardiovascular System
Understanding the Energy-creation Processes
Muscles
Hormones, the Endocrine System and Sports Training
Adaptation and Rest
Young and Master Athletes and the Sports Life Cycle
Should Women Train Differently From Men?

PART TWO: Pre-conditioning for Injury-free Training
When is the Right Time to Pre-condition?
Pre-conditioning Factors
Pre-conditioning Exercises
Sample Pre-conditioning Routines
Further Pre-conditioning Thoughts
X-Training as a Form of Pre-conditioning

PART THREE: Warming Up for Sport
The Sport-specific Warm-up
Sport-specific Warm-up Exercises
The Relevance of Static Stretching to Sport
'Sharpening' Drills in Warm-up

PART FOUR: Developing Strength
'Channelling' Weights Strength and the Specificity of Exercises
Weight-training Systems
Back Safety and Neutral Spine Position
Selected Sport-specific Weight-training Exercises
Weight-training for Endurance
Kettlebells
Weight-training and Hormonal Response

PART FIVE: Developing Power
Plyometric Exercises
Selected Plyometric Exercises
Making Plyometric Exercises Even More Sport-specific
Power Combination Training

PART SIX: Developing Endurance
How to Improve Endurance
Building Endurance for Speed
Base-building versus Sharpening/Interval Training Methods
Measures of Endurance Performance
Fat Max
Rate of Self-perceived Exertion (RPE)
Altitude Training
Use of Resting Heart Rate (RHR) to Determine Over-training
Lactate and the Production of Lactic Acid
Interval Training
Endurance and the Brain
Avoiding Over-training Syndrome (OTS)
Training for Endurance and Weight-training – the Interference Effect

PART SEVEN: Developing Speed and Agility
Speed Types
Running Technique
The Impact of Footwear on Speed Performance
Developing Rotational Speed/agility Speed
Developing Agility and Rotational Speed for Rugby and Football
Further Useful Sources of Information for the Speed Athlete/coach
Over-speed Training

PART EIGHT: Training Planning
Goal-setting and Training Planning
Being a Full-time Athlete
Testing
The Training Pyramid
Recovery Strategies
The Training Variables
Competition and Peaking

PART NINE: Training the Mind
How to Apply Mental Training
Mental Toughness
Confidence/Self-efficacy
Skill Acquisition

PART TEN: Boosting Sports Performance: Nutrition
The Macronutrients
How to Calculate an Athlete's Calorific Requirements
Micronutrients: Vitamins, Minerals and Antioxidants
Nutritional Strategies to Combat Training-induced Soft Tissue and Cellular Damage
Supplements
Hydration

PART ELEVEN: Effective Coaching
Coaching Styles
Self-reflection
Coaching Philosophy – Art or Science?
Positive Approaches for Coaching Children
Recording Coaching Information

Selected Useful Websites for Coaches and Athletes
Index