Training Methods: Systems Development, Flying Disc, and Indiaca

Systems Development of Resistance

Systems development or job training are methods that are based on adapting the body to certain stimuli that cause systematic changes in body systems.

Continuous Training Methods

The Continuous Run

This training method belongs to the continuous system (the work is without breaks). It is also called jogging or trotting.

The most important characteristics of this method are:

• Steady pace
• Pulsation in the area of activity
• Predominance of volume over intensity

Fartlek Training

Fartlek is a method which belongs to the continuous systems. It consists of a continuous run with changes of pace. Originally, it was performed in nature, and the rhythm changes were dictated by the terrain. Now, the changes of pace, intensity, and duration are pre-programmed. It is used to work both aerobic and anaerobic endurance.

Total Training

This method also belongs to the continuous systems and is the result of adding the continuous run, fartlek, and basic gymnastic skills (throws, jumps, beatings, climbing, etc.).

This method develops both aerobic and anaerobic endurance.

Interval Method

The interval method splits systems, meaning that the work is divided into parts, and these in turn are separated by periods of recovery, but without dropping more than 120 bpm.

It consists of overlapping efforts of intensity between 75% and 90% of personal potential, separated by a pause with incomplete recovery. The recovery or interval ranges from 60 to 90 seconds usually. To start a new repetition, the heart rate should be between 120 and 140 bpm.

It is used for anaerobic endurance work.

Circuit Training

Circuit Training is a training method that belongs to analytical systems, developing specific muscle groups. This training system provides a solution to the monotony associated with other methods of training and allows work in smaller spaces and areas with problematic weather.

Flying Disc

Launches

Launch means making a pass to another person or oneself. There are various grips:

• Normal: The index finger is placed along the outer edge of the disc, thumb on top, and the rest on the bottom to a greater or lesser extent on the inner edge.
• Vee Grip: Involves putting the index and middle fingers at the bottom of the disc. The middle finger will rely on the inner edge, and the index will open to the center of the disc to stabilize. Place your thumb on top to hold it.
• Thumb Grip: Thumb support on the inner edge and the other fingers on top.
• Index Finger Grip: Rotate the disc with your index finger, placing the disc at head level, extending your arm to release it.

Types of Pitches

• From the Back: Normal grip is used with the disc passing behind the back of the waist.
• The Upside: The launch is made from the left side of the body in the case of skilled players. It is done with a normal grip.
• From Right: Unlike the previous one. Grip is made of thumb, index, or vee.
• Beneath a Leg: The grip used is normal. Lift the same leg as the throwing arm to facilitate the passage of the disc.

Playing Indiaca

Two teams of 3 players hit the Indiaca to pass it across the field, through a net of 2.43 m in males and 2.25 m in women. Similar to volleyball, the Indiaca cannot touch the ground, and each team can make 3 passes before sending it to the attacking side, but with one rule difference: when a team serves, a 30-second clock begins its regressive count. If the team fails to score within 30 seconds, the referee will change the service. Games are best of 3, with 12 points each, or end at the net after 30 minutes of play, whichever occurs first. The current Indiaca rules originate from Germany, where the game is widely accepted. For the Indiaca kick, it is caught with the left hand (if you are right-handed), below the hip level, and played without feathers. Flex the trunk forward at the time of the hit, which is done with the palm open and upward.