Former Lady Vol and black belt Myrtle Ferguson
Training variation means that practice activities are changed within a particular range of intensity or class of skills. Variability of practice promotes learning and prevents staleness and plateaus.
In competition, athletes typically perform a variety of actions of the same skill. For example, a golfer must putt the ball with varied force and direction depending upon the distance and path to the hole. A quarterback must pass to receivers moving at different speeds at virtually any spot on the field.
Varying training activities helps match practice conditions with the demands of competition. Once athletes learn the fundamental movements of a skill, varying practice helps them learn to perform in new or competitive conditions that require adjustments in the execution and context of activities.
Examples of ways to vary training conditions:
1. Create practice conditions that match a variety of possible competitive conditions. For example, in preparing for outdoor competitions, train to play in cold weather, rainy conditions, or high winds.
2. Use implements of slightly different weights and dimensions. Practice batting with a variety of slightly weighted in baseball and softball.
3. Limit the amount of varied practice for beginners until they understand and can execute key features of a skill.
4. Practice variations of skills in random order, rather than in a predictable order. This is particularly helpful when sports require athletes to react in unpredictable situations.
5. Vary the exercises, repetitions, sets, weight loads, volume, recovery period, and other aspects of weight training activities. Training in phases using periodized cycles effectively builds variety into the annual weight training plan.
For more training tips about varying workouts, see the Principle of Variation for Weight Training and Sports Training.
Sources:
Fleck, S.J. & Kraemer, W.J. (1996). Periodization breakthrough! Ronkonkoma, NY: Advanced Research Press.
Magill, R.A. (2001). Motor learning: Concepts and applications (6th ed.). New York: McGraw-Hill.
Schmidt, R.A. & Wrisberg, C.A. (2000). Motor learning and performance: A problem-based
learning approach (2nd ed.). Champaign, IL: Human Kinetics.
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