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Having set a long-term goal for your development plan, you are now ready to create the plan.

When creating a development plan, guidelines can help ensure it is effective.

For example, the principles of training are a set of guidelines that help you when trying to develop any component of fitness from the physical factor. The principles of training can be embedded by following the SPORT acronym.

Specificity

Your development plan needs to be specific to your performance levels and activity.

• For example, if your weakness is lower body strength, you would include weight training that targets the legs and compound exercises such as squats.

Progression

Your development plan needs to become gradually more challenging in line with your development. This will ensure you do not hit a plateau.

• For example, if you are developing your CRE and find 20 minutes continuous training too easy, you need to make the next session tougher.

Overload

This principle complements progression and shows how you can make sessions tougher by referring to FIT: you should, where necessary, increase the:

• frequency
• and/or intensity
• and/or time

Reversibility

You need to be aware that should you stop training due to injury, illness or boredom, your gains will reverse and you will gradually return to your starting ability.

• For example, if you get injured during your agility development plan and miss three sessions, your agility levels will begin to reverse.
• When returning, take this into account and set your sessions at the appropriate level to build you back up.

Tedium

Your development plan must include variety to ensure you do not get bored and lose motivation.

• For example, if you are developing your muscular endurance and do the same circuit over and over again, you will get bored, lose motivation and not give 100% in sessions.
• To overcome this, you should include a range of different approaches/exercises that remain specific to you.