Presentation on theme: "Ulster Council CPD Programme 2007 Paul Boyle BASES Accredited Exercise Physiologist Fitness with the Sliotar."— Presentation transcript:
Ulster Council CPD Programme 2007 Paul Boyle BASES Accredited Exercise Physiologist Fitness with the Sliotar
Ulster Council CPD Programme 2007 Can Fitness for Hurling be Developed with the Siiotar?
Ulster Council CPD Programme 2007 Can Fitness for Hurling be Developed with the Siiotar? Answer = Yes. We all know that fitness CAN be developed with the sliotar. This workshop will help you understand what component of fitness you are developing in your drills and gameplay
Ulster Council CPD Programme 2007 Fitness for Hurling-why??? Improve performance More reslilient players (tougher) Prevent Injury
Ulster Council CPD Programme 2007 Fitness for Hurling What is Required?
Ulster Council CPD Programme 2007 STRENGTH PERFORMANCE ENDURANCE SPEED ENDURANCE FLEXIBILITY QUICKNESS POWER SPEED/AGILITY SKILL
Ulster Council CPD Programme 2007 Principles of Fitness Training t i r t TIME i INTENSITY r RECOVERY
Ulster Council CPD Programme 2007 The Training Effect
Ulster Council CPD Programme 2007 The Training Effect Selye H. The Stress of Life, 1957 TRAINRECOVERY
Ulster Council CPD Programme 2007 NON-ADAPTATION (Yo-Yo Effect) Training bouts too far apart
Ulster Council CPD Programme 2007 PERFORMANCE DECREASE Training bouts too close- insufficient recovery time
Ulster Council CPD Programme 2007 PERFORMANCE INCREASE Optimal training response
Ulster Council CPD Programme 2007MESOCYCLES 3+1 3 Hard Weeks 1 Recovery Week
Ulster Council CPD Programme 2007 TRAINING INTENSITY MEDIUM HIGH
Ulster Council CPD Programme 2007 RECOVERY OF TISSUES MUSCLE TENDON BONE Tendons need to be strengthened and prepared for high intensity training
Ulster Council CPD Programme 2007 Time Frequency (x per week) Duration of exercise Duration of Session
Ulster Council CPD Programme 2007 Time- Frequency How Much Time should be spent on Fitness? Depends on Individual Level of Competition Age Fitness Objective Stage of the Season (peak by Sunday!)
Ulster Council CPD Programme 2007 I train around 35 hours a week which means I probably swim around 120 km over the seven days. I guess that is probably more than a lot of people drive! I do two swimming sessions a day, seven days a week. On top of all my mileage I do plenty of weight and fitness work in the gym and even some boxing too. It's very hard work and the early mornings are tough but I enjoy the challenge. Ian Thorpe, BBC Sport Online 01.08.02 How Much is Enough??
Ulster Council CPD Programme 2007 Duration of Exercises? Endurance 3 mins- 40 mins + (cumulative) Speed Endurance < 2 mins (e.g work the man in the middle) Speed <10 secs Drills??? 4 min max on any one drill
Ulster Council CPD Programme 2007 Duration of Session? Depends on objective of session Conditions < 1.5 hours or may risk injury
Ulster Council CPD Programme 2007 Intensity-How Hard Overload- Have to Stress the Body Progression-Have to Continue to Stress the Body as players get fitter
Ulster Council CPD Programme 2007 Intensity-How Hard Strength >60% 1RM (<15 RM) Maximum Strength is best developed in the gym with good quality resistance training. It is difficult to simulate >60% 1RM on the pitch But can use body resistance exercises, hills, towing, tackle bags.
Ulster Council CPD Programme 2007 Intensity-How Hard Endurance - 60-90% HRmax Speed Endurance - 90%-Max Effort Speed - 100% Effort Flexibility-To point of ‘tension’ in muscle – no pain
Ulster Council CPD Programme 2007 How do you know if your drill is the right intensity Observation-signs of fatigue Talk Test Feedback Loss of Form Records/Diary Heart Rate
Ulster Council CPD Programme 2007 Technological Advances 2.Polar® Team System
Ulster Council CPD Programme 2007 StartFinish HR max
Ulster Council CPD Programme 2007 First HalfSecond Half
Ulster Council CPD Programme 2007 Positional Differences?
Ulster Council CPD Programme 2007 WU Striking H/passGame (7 v 7) Game (11 v 11)
Ulster Council CPD Programme 2007 Match Facts On average players exercise above 80% HR max for ~80% of the total match time This equates to 55 mins in a 70 min game (48 mins in a 60 min game) NB Training intensity needs to be elevated to replicate the competitive demands of games
Ulster Council CPD Programme 2007 What Type of Drills/Exercise? 1.Conditioned/modified games Unlimited variations 2.Any skills drill Regulate the intensity 3.Intermittent exercise Running, cycling, swimming, rowing
Ulster Council CPD Programme 2007 Recovery Between exercises- will dictate what component of fitness you are developing Between Workouts- will maximise the training effect and avoid overtraining
Ulster Council CPD Programme 2007 ‘Recovery is the least understood component of training and competition. Too often the recovery element is overlooked as an essential aspect of any training regime’. (Rowbottom et al. 1998, In Overtraining in Sport, Human Kinetics)
Ulster Council CPD Programme 2007 Current issue
Ulster Council CPD Programme 2007 RECOVERY – THE FORGOTTEN TRAINING PRINCIPLE METHODS Optimal work/rest ratio Nutritional Physical Psychological
Ulster Council CPD Programme 2007 Optimal work/rest ratio Take Control Make sure you control tir time Intensity recovery
Ulster Council CPD Programme 2007 Endurance training and multiple sprint sports Unfortunately endurance or it’s development is wrongly perceived by some to mean long distances at a slow pace. The result of this is that players may be able to run for long periods at a slow pace but not able to do multiple, high intensity sprints (Hedrick MA, 1999)
Ulster Council CPD Programme 2007 Endurance - Interval Training models Long intervals (Early Pre-season) 3-12 mins, 80-90% Hrmax, rest periods 1-4 mins, total time 20-50 mins, e.g (12+3), (6+2), (4+2) short intervals (Late Pre-season) 1-3 mins, 90-95% Hrmax, rest periods 20-60 sec, total time 15 -40 mins, e.g (3:00+3:00), (2:00+1:00), (1:30+30), (1:00+0:30) Short:short intervals (Competition Phase) 5-15secs, 95% HRmax, rest periods 5-15secs, total time 10-35 mins, e.g (15+15), (10+10), (5+10). Boyle et al. 1999
Ulster Council CPD Programme 2007 Endurance - Interval Training models What does this all mean? High Intensity, multisprint endurance can be developed in short bursts of 10-15 seconds as long as you have short recovery periods. So drills are ideal, but have to adhere to tir
Ulster Council CPD Programme 2007 RECOVERY METHODS
Ulster Council CPD Programme 2007 RECOVERY HYDRATION ensure good supply of cool palatable drinks rehydrate immediately with half or full strength isotonic drink. drink to a plan caffeine containing drinks and alcohol should be avoided players need to consume a volume 1½ times the deficit (ie 1½ litres for 1kg lost) to restore fluid balance.
Ulster Council CPD Programme 2007 RECOVERY NUTRITION Consume a high carbohydrate snack or meal giving 50 – 100g carbohydrate (1g/kg body weight) in 1 st hour continue refuelling every 1-2 hours or until optimal carbo intake is achieved (7- 10g per kg body weight (typically 400g – 600g) where appetite is suppressed or gastric comfort is a problem, focus on frequent compact forms of carbohydrate; low fibre, high sugar foods and sports bars or sports drinks
Ulster Council CPD Programme 2007 50 GRAMMES OF CARBOHYDRATE 800 – 100mls of isotonic sports drink 1200mls sugar-containing fruit squash 500mls fruit juice drink or fresh orange juice 2 handfuls of sultanas 2 handfuls of jelly babies, wine gums, fruit pastilles standard bar of Turkish Delight 3 jaffa cakes and 2 fig rolls 2 – 3 cereal bars 2 slices white bread with jam or honey 2 pancakes with jam, honey or syrup fruit scone with jam or honey 2 slices currant or malt bread with jam or honey soft white roll with banana 3 rice cakes with jam or honey low fat yogurt and banana 1 tub (150g) custard and 3 tablespoons tinned fruit
Ulster Council CPD Programme 2007 PHYSICAL RECOVERY
Ulster Council CPD Programme 2007 Cool-down Active aerobic recovery enhances lactate removal 50-65% VO2max in trained subjects (Hermansen & Stensfold, 1972)
Ulster Council CPD Programme 2007 Static Stretching Increase local blood supply to joints and muscles, decrease swelling, produce muscular relaxation, improve and loosen tight tendons and increase lymphatic and venous return, thereby removing waste products (Bompa, 1999) Can reduce incidence of injury (Calder & Sayers, 1992; Jansen et al 1989)
Ulster Council CPD Programme 2007 Massage Increased blood, lymphatic circulation (Calder 2000) Reduced muscle pain and fatigue (Cinque 1989) Less muscle tenderness, and less strength loss, greater ROM (YakZan et al (1984)
Ulster Council CPD Programme 2007 Contrast Showers Flushing effect (Calder 2000) Hydrotherapies Hot Spas (Jacuzzis) Warm Under water jet massage can increase release of proteins into the blood and enhance the maintenance of neuromuscular performance (Vitasalo et al. 1995, EJAP)
Ulster Council CPD Programme 2007 PSYCHOLOGICAL RECOVERY
Ulster Council CPD Programme 2007 PSYCHOLOGICAL RECOVERY Psycho-Regulatory Training- A variety of skills and techniques used to control emotions and mood states e.g Meditation Progressive Muscle Relaxation Autogenic Training Imagery and Visualisation Breathing Restricted Environmental Stimulation Therapy (REST) and Flotation Music Emotional Recovery
Ulster Council CPD Programme 2007 Applying tir to your hurling drills and exercises
Ulster Council CPD Programme 2007 Endurance Development Should be 1:1 work rest ratio E.G work 10 secs: rest 10 secs Example drills 2 Players or 2 teams. One works and one rests e.g Player 1 solos around player 2 (giving a handpass, and player 2 either handpasses or rolls ball in front of player 1 for jab lift. Then player 2 goes around player 1.
Ulster Council CPD Programme 2007 Endurance Development Example. Boyley’s Wheel Place an number of players around a central cone and an equal number of players at cones which are 15m from the centre. Players on perimeter of circle should place a ball at their feet. On whistle all players in centre run out jab lift ball and handpass to perimeter player, return to centre cone and then out to next perimeter player. Players work for 1 minute then switch with other team. After a while change from clockwise to anticlockwise and vary the skill e.g high catch, roll-lift, jab lift rolling ball solo around perimeter player and place ball at his feet. Emphasise team effort-i.e any slackers hold up the rest of the team!
Ulster Council CPD Programme 2007 Antrim Senior Hurling Team Pre-season Endurance Runs Choose one of the following sets for your training. Ensure you include a thorough warm-up and cool-down and finish off with 10-15 minutes of good quality stretches. *FOR ALL SETS YOU NEED TO MARK OUT 100M INTERVALS ON A PITCH, HALL, OR ANY FLAT AREA. FOR ALL SETS YOU SHOULD USE STICK AND BALL AND SET YOURSELF A TARGET OF HOW MANY TIMES YOU CAN LIFT THE SLIOTAR ON EACH RUN WHILE STILL MAINTAINING YOUR TARGET TIME. FINISH OFF THE SESSION WITH A 1 MILE RECOVERY RUN AND STRETCHING. CHOOSE 1 OF THE FOLLOWING SET 1 300M CIRCUIT. COMPLETE 4 SETS (4X 300M RUNS). TARGET TIME FOR EACH 300M RUN IS 1 MINUTE. TAKE 30 SECONDS RECOVERY BETWEEN 300M RUNS AND 2 MINUTE RECOVERY BETWEEN SETS. TRY TO REDUCE THE TARGET TIME FOR THE 300M BY 1 SECOND EACH 1-2 WEEKS AND TRY TO MAINTAIN THIS PACE THROUGHOUT THE SET. SET 2 200M CIRCUIT. COMPLETE 3 SETS (6X200M RUNS). TARGET TIME FOR EACH 200M RUN IS 36 SECONDS. REPEAT EACH 200M RUN ON 1 MINUTE. I.E COMPLETE YOUR RUN IN 36 SECONDS OR UNDER AND THEN WHEN 1 MINUTE IS UP GO AGAIN. TAKE 1 MINUTE RECOVERY BETWEEN SETS. SET 3 100M CIRCUIT. COMPLETE 4 SETS (6X 100M RUNS). TARGET TIME FOR EACH 100M RUN IS 16 SECONDS. REAPEAT EACH 100M RUN ON 30 SECONDS (I.E DO YOUR RUN IN 16 SECONDS AND WHEN 30 SECONDS IS UP GO AGAIN). TAKE 2 MINUTES RECOVERY BETWEEN SETS.
Ulster Council CPD Programme 2007 Speed Endurance Drills Work:Rest Ratio 1:3 pre-season, or 1:2 comp. season i.e work 1 min: rest 3 mins. Maximum work period 2 mins, because after 2 mins technique deteriorates rapidly due to fatigue For drills use 3-4 players. e.g work the man in the middle for 1 minute
Ulster Council CPD Programme 2007 Speed Drills Work:Rest Ratio 1:5+ e.g work 5 seconds rest 30 secs Focus should be on quality work at top speed, therefore recovery is absolutely crucial and should not be sacrificed. To ensure good recovery and quality in drills use groups of 5-6 players. Examples are first touch drills, sprint drills, decision making drills, reaction drills.
Ulster Council CPD Programme 2007 Questions?? www.peakperformance.co.uk/antrimhurling.htm
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