Identify the importance of a balanced approach to sporting success.
Identify the importance of a balanced approach to sporting success.
How to ensure sporting success.
Goal setting, performance profiling.
Effective program planning.
How to prepare for competition.
What components are required for your sport?
What components are required for your sport?
GAA
Soccer
Athletics
Basketball
Swimming
Great athletes are not born, they are made.
Great athletes are not born, they are made.
Mix of genetics, environment, passion and strive to win, often a sacrificial lifestyle, an excellent coach and an obsession with consistency.
(Sebastian Coe)
Live and Breathe your sport (Passion)
Live and Breathe your sport (Passion)
Good Preparations, Discipline, Quality Training
Commitment, Confidence, Control, Concentration.
Ensure adequate;
-REST
-DIET
-RELAXATION
-STRESS MANAGEMENT
Failing to plan is planning to fail……
Failing to plan is planning to fail……
Planning Tools; - Goal Setting
- Performance Profiling
- Reverse Planning
Commitment
Flexibility
Theory of Motivation
Theory of Motivation
Focus / aim to all activities
Focuses attention of the athlete
‘Good goal setting lays the foundation for good motivation’
Identify the fundamental characteristics of an elite athlete/player in your sport.
Identify the fundamental characteristics of an elite athlete/player in your sport.
Rate your current perceived level (1-10) for each of these characteristics.
Establish discrepancies and set appropriate goals.
Involves dividing the yearly training plan into smaller and, therefore, easier to manage training phases.
Involves dividing the yearly training plan into smaller and, therefore, easier to manage training phases.
Macrocycles (Yearly plans)
Mesocycles (Monthly plans)
Microcycles (Weekly or daily session plans)
Each phase has a separate specific goal
A fancy word for a basic concept
A fancy word for a basic concept
The sequential cycling of various training principles and variables over time in order to peak for certain competition(s), basically organising training year into different phases.
Microcycles should vary in intensity, duration and specificity.
Macro, Meso, Micro
Macro, Meso, Micro
Off-Pre-In Season periods
Single & Double Periodisation (Indoors & Outdoors)
Tapering
Volume
Intensity
OVERLOAD – pushing the body beyond the level it is used to (frequency, intensity, duration)
OVERLOAD – pushing the body beyond the level it is used to (frequency, intensity, duration)
SPECIFICITY – training for the specific demands of your sport
RECOVERY – allowing adequate recovery
PROGRESSION – altering training load in response to physiological adaptations (avoids boredom)
REVERSIBILLITY – detraining effects
Types of training: continuous/intermittent exercise
Types of training: continuous/intermittent exercise
Frequency: 3-5 days per week
Intensity:55/65-90% HRmax (depending on individuals fitness)
Duration: 20-60min (dependent on intensity)
Mode: Running, Swimming, Cycling
High intensity effort (95 – 100%)
High intensity effort (95 – 100%)
Short in duration (few seconds) 30 – 60m
Long/Full recoveries (3-5min between reps)
To be FAST you need to train FAST
Sample Session – 3 (6*30m) or
2 (120,90,60,30m) or 2 (6*60m)
Speed Endurance sessions -(6 *150m)5min rec
Taxes neurological system – need 48h
before you do another speed session.
High Intensity, Short Duration (30sec to 3min depending on intensity)
High Intensity, Short Duration (30sec to 3min depending on intensity)
Improves your tolerance to lactate and your ability to remove lactate.
Sample Session – 8 * 200m (2min rec)
- 8 * 400m
- 3 * 800m
Maximum strength – what you can lift for one rep (1RM)
Maximum strength – what you can lift for one rep (1RM)
Work off percentages of 1RM for weights training during the year. % changes throughout a season.
Absolute strength – total kg you can lift.
Relative strength – how strong you are (i.e. how much you can lift taking into consideration you own body weight (power to weight ratio)
Concept of training age
Concept of training age
Year 1
Basic conditioning
Body weight exercise and unloaded lifts
Year 2
Learn more complex lifts (Cleans, Snatches)
Year 3
Hypertrophy/power/heavier load
Younger athletes – body resistance, band exercises, circuit training
Younger athletes – body resistance, band exercises, circuit training
Strength for endurance – 60-65%max * 12-15reps * 3-5sets
General strength – 70-85%max * 8reps * 3-5sets
Power Sports – 85-100%max reps of 5,4,3 (3-5sets)
Elastic strength – 30-50% (low reps) (48h recovery before next elastic strength session)
Bounds/Plyometrics – 6-10reps * 3-5 sets(48h recovery before next plyo/bounding session)
These activities are sports specific and allow power to be developed.
Can do at start of every session after w/up
Can do at start of every session after w/up
Working all different movement planes – forwards, reverse, side to side, diagnol etc.
Types – Static, Ballistic, Dynamic, PNF
Types – Static, Ballistic, Dynamic, PNF
Developing flexibility – hold 20-30sec (cool down or flexibility sessions)
In warm ups hold for 5sec.
Stretching before competing – be careful in power sports, may reduce performance (loss of power for up to 1h after static stretching (Evetovich 2003, Young 2003).
A gradual reduction in training load in the approach to major competition.
A gradual reduction in training load in the approach to major competition.
AIM: to arrive at the major competition in the following condition:
Fit
Fuel and Fluid levels high
Not fatigued
Psychologically ready
Minimise fatigue without compromising performance
Minimise fatigue without compromising performance
Maintain training intensity
Reduce training volume (60-90%)
Maintain training frequency (>80%)
Individualise taper duration (4-28 days)
Use progressive taper designs
Detraining – insufficient training or no training
Detraining – insufficient training or no training
Endurance runners – 3wks before they start to lose some of their aerobic capacity.
Muscle fibre cross sectional area rapidly in strength and sprint athletes FT muscle fibres reduced.
After 7mts – decrease of 24lb.
4wks detraining – VO2max 4-14% or 3-6% for less well trained athletes, blood volume ( 5-12%), heart rate up 5-10%, rely more on carbohydrate for energy, more lactate.
Strength not affected as much. No real effect on Bench Press, Squat, Vertical Jump after 2wk detraining.
Monday – Short fast sprints
Monday – Short fast sprints
Tuesday – Day off or light/fast lifts
Wednesday – Technical Session
Thursday – Warm up and drills
Friday – Rest
Saturday – Rest
Sunday - Competition
1. Recording training
1. Recording training
What actually occurred?
Any changes from original plan? Why?
How well athletes coped with the plan?
Recommendations or modifications for next season?
For the athletes …. they should have their own training diary or log.
2. Fitness testing – pre & half way
2. Fitness testing – pre & half way
Relevant to your sport
Valid and reliable
As sport specific as possible
Controlled
Repeated at regular intervals
Appropriately integrated into your training programme
3. Self-evaluation (coach and athlete)
3. Self-evaluation (coach and athlete)
Daily resting Heart Rate; Sleep quality/duration; Quality of training sessions; Energy levels; Muscle soreness; Self-confidence; Esteem; Attitude on the team; Communication with team; Health; Body weight; Fluid/fuel intake; Hydration status
4. Performance profiling
Aerobic VO2 Max (laboratory)
Aerobic VO2 Max (laboratory)
20 m shuttle run or 1500 m
Elite marathon runners
80-90 ml/kg/min (male)
60-70 ml/kg/min (female)
20 m shuttle run
Top soccer player level 16 (male)
Top basketball player level 13 (female)
Shuttle Test (beep test)
Shuttle Test (beep test)
30m sprint (timed for speed -speed gates/stopwatch)
Standing Long Jump for distance (Leg Strength)
Vertical Jump – (Leg Strength)
Medball Toss (Reverse/Forward) – Upper Body
3/5 bounds for distance – (Leg Strength)
Weights (1RM tests)
Time trials on track
Must be “well-conditioned” before increasing training loads
Must be “well-conditioned” before increasing training loads
Watch for biomechanial/postural/flexibility deficits prior to intensive training
Monitor all injuries carefully
Coaches – be in contact with medical staff
Identify muscle imbalances and weaknesses
Identify muscle imbalances and weaknesses
Make the players strong from the inside out – less chance of injury during the year.
Do this before the start of their training season
Athlete should do corrective exercises to rectify muscle imbalances before they undertake pre-season training.
Deep Squat
Deep Squat
Hurdle Step
In-Line Lunge
Shoulder Mobility
Active Straight Leg Raise
Trunk Stability Push-Up
Rotational Stability
Train smart – quality over quantity
Train smart – quality over quantity
Be pro-active – take responsibility (nutrition, sleep, hydration)
Be aware of the demands of your sport
Question every training session you do – how will it benefit you as a player?
Kids – do wide variety of sports – learn all skills (throwing, kicking, co-ordination etc..)
Schedule formal review time with coach, athletes or team (post game de-brief)
Schedule formal review time with coach, athletes or team (post game de-brief)
Be flexible
Adjust goals if necessary
Rewrite training plan if necessary
Work with your athlete’s needs in mind, not yours!
Try to get at least 8h sleep, night before competition
Try to get at least 8h sleep, night before competition
Taper coming up to competition. Last hard session should be Tuesday the latest if competing Sat or Sun.
Pack all equipment night before – food, drinks, spikes
Leave plenty of time to get to venue and familiarise yourself with your surroundings – check in, call room.
Begin mental rehearsal and decide on tactics.
Warm up well & stick to your normal routine.
Keep warm, relaxed and focused during the event.
Keep warm, relaxed and focused during the event.
Always have a back up plan for everything.
Cool down after your event & stretch, very important if you have heats, finals or qualifying games/blitz.
Set achievable but challenging goals
Set achievable but challenging goals
Identify strengths and weaknesses in your team or athletes
Plan your season in advance
Adhere to the general principles of training
Evaluate progress regularly and adapt training accordingly
Monitor training, health and injury status of the athlete
Review goals regularly
Need to be disciplined, have talent, have good work ethic.
Need to be disciplined, have talent, have good work ethic.
Need to be strong mentally as well as physically.
Enjoy what you do, have fun, have a good positive team around you.
Develop a natural rhythm and know what this feels like – neuromuscular training (muscle memory).
Know where your fitness or technical skill needs help.
Know where your fitness or technical skill needs help.
Train both sides of the body – develop weaker muscles.
Set goals, go out with a plan otherwise you’ll have a nervous tentative opening race, throw or jump.
Use mental tactics – visualisation, imagery, tunnel vision/block out strategies. Techniques to help cope under pressure.
BELIEVE IN YOURSELF !
“Insanity is doing the same thing you’ve always done and expecting different results”
