Sports training is a process of systematic development of each component in dependence on the duration of preparation which leads to achieving maximum efficiency in senior age within the selected sports discipline. It is a particular type of training designed to improve fitness and abilities to perform in a given sport. The following are some of the key principles and components of sports training:

• Conditioning training: This includes strength training, endurance training, and flexibility training.
• Sport-specific training: This is the best way to develop the fine neuromuscular coordination and judgment we call skill. Depending on your sport, you will also develop some cardiovascular fitness, endurance, strength, and speed as you play.
• Joining a club or sports organization: Not only will you enjoy working out with others, but you will also learn from them.
• Maintaining year-round fitness: Ideally, the off-season should be used to rest and to work on building your strength, endurance, or aerobic capacity without the strain of competition.
• Acquiring motor skills: This should be in compliance with a long-term conception of sports training.
• Individualization: The modification of training to account for an athlete’s unique capacity for and response to training.
• Incorporating specific tasks of a sport: This will induce neuromuscular and metabolic adaptations to improve specific structure, fitness, and exercise economy of the overloaded muscle groups.
• Variety: Experts recommend training is varied and tailored to specific individual or team needs; this helps to keep players motivated, establish individual and team goals, and improve cohesion.

Training allows the body to gradually build up strength and endurance, improve skill levels, and build motivation, ambition, and confidence. Regular exercise increases muscle tone, facilitates good circulation, improves strength, agility, and flexibility, and improves the rate of waste product disposal. There are several different types of training, including speed and strength training, endurance training, interval training, circuit training, fartlek training, and plyometric training.