Identify the importance of a balanced approach to sporting success. Identify the importance of a balanced approach to sporting success



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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

  • 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)



Cleans

  • Cleans

  • Bench Press

  • Squat

  • Lat pull downs

  • Lunges

  • Calf raises



Plyometrics Eccentric/Concentric (Stretch-shortening cycle)

  • Plyometrics Eccentric/Concentric (Stretch-shortening cycle)

  • Towing – Weighted sleds, parachutes

  • Running up Hills

  • 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”

  • Roger Milliken



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