1. Building the Best, Strategic Practices Using Tools of Periodization and Games Approach Fran Hoogestraat, Ed.D coach/speaker, Nashville TN LaNise Rosemond, Med, Instructor, Tennessee Tech University Michael B. Phillips, PhD, Assistant Professor, Tennessee Tech University

2. What is periodization? It is the process of breaking down the annual plan into shorter, more manageable training phrases. When periodization is properly incorporated it can enhance the coaches organization, which in turn helps the coach to conduct the program systematically.

3. According to Bompa (1999) an organized and well-planned annual training program is a requirement for maximizing strength improvements (p.83). Periodization Continued

4. The primary goal of periodization is for the athlete to reach peak performance at a specific time. To achieve this goal, the entire training program must be properly periodized and planned so that the development of skills and motor abilities proceeds logically and methodically throughout the year (Bompa, 1999). Goal of Periodization

5. Think of your sport, and list by date, your major competitions---conference/league championship? State Championship? City or County Championship? Think about the 12 months…looking at the when of your major competitions, when should your Pre-Season or Pre-pre season training year begin? Summer? Fall? Winter? Spring? DEPENDS ON YOU! Start with YOUR Sport

6. Think of Pre-Season phases..when is this? Think of Strength Building..when is this? Think of Specific Preparation…when? Think of Competitive Preparation…when? Are you working with a one-peak season? Two peak? Three peak? Do you have Recovery phases…when? Do you go back into Specific Preparation for a 2 nd peak in your season? Is there an Off-Season? What activities if any? Lay out your training year

7. Select your peak competition Fill–in all other competition Design training phrases that prepare your athletes for your peaks The following four slides are an example of a high school and club athlete and the interplay of the training phrases in competition: 12-month Calendar with Peaks

13. Objective – to develop a training program that will lead to your team's success. A good plan includes both short and long- term goals. The plan should be structured, yet flexible and provide a roadmap for success for the individual and team. Plan the work and work the plan Planning the Work

14. Goals. Timing of major competitions - work backwards from major competitions. Individual Differences – Psychological, talent level, post vs. perimeter. Number of events and coaches. Facilities. Considerations

15. Always have a plan. Record all training for later analysis. Progress slowly and systematically. Rest and recovery are critical. Vary your training methods. How do I move from training phases to training skills? General Concepts

16. Determine the training skills that apply to your sport Determine the training skills that apply to your sport -Mental -Technical -Tactical -Physical

17. Emotional Control Motivation Concentration Confidence Mental Skills

18. According to Gould and Weinberg (2007) mental skills is seen in the highly valued attribute of mental toughness. For example, in a study of elite athletes, Scully and Hume (1995) found that "mental toughness was perceived to be the most important determinant of success in sport" (p.251). Importance of Mental Toughness

19. Most coaches consider sport to be at least 50% mental when competing against an opponent of similar ability, and certain sports, such as golf, tennis, and figure skating, are consistently viewed as 80% to 90% mental (Gould & Weinberg, 2007). According to Shambrook and Bull (1999), it is important to integrate psychological skills into existing routine and practices. The goal is to show the relationship between mental training and achievement of personal goals. Importance of Mental Skills Training

20. In 1988, twenty members of the U.S Olympic freestyle and Greco-Roman wrestling teams were interviewed. Compared with non- medalist wrestlers, Olympic medal winners used more positive self-talk, had a narrower and more immediate focus of attention, were better prepared mentally for unforeseen negative circumstances, and had more extensive mental practice (Gould, Eklund & Jackson, 1993). Mental Training Success

21. Which of these apply specifically to YOUR SPORT SITUATION? Running Jumping Hitting Fielding Shooting Passing Kicking Guarding Stroking Throwing Lifting Skating Technical Skills

22. Which of these apply specifically to YOUR SPORT SITUATION? Decision-making skills Reading the situation Knowledge Self Analysis Situation Tactics Game Plan Strategy Rules Tactical Skills

23. Do any of these apply to your SPORT SITUATION? Strength Speed Power Endurance Flexibility Quickness Balance Agility Physical Skills

25. Men's College Basketball

26. Month before Competitive Season

27. Example Strength Training MondayTuesdayWednesdayThursdayFriday Warm Up Jump Rope Strength Warm Up Strength Zone Front Squat Power Clean Bench Press Shoulder Press Deadlift Back Squat Intensity Zone 21-15-9 3 Sets of Each Pair 12 Minute Amrap Thrusters 1. Reverse Hyper 3 Bench Press 185# Pull ups 2. Ball Slams 5 Back Squat 225# For Time 1. Kettlebell Swing 2. Glute Ham Raise LiftWeek 1Week 2Week 3Week 4Week 5Week 6 Front Squat2x6, 60/3x103x4, 70/5x64x3, 75/6x575/2x54x2, 80/5x5 Shoulder Press2x6, 60/3x103x4, 70/5x64x3, 75/6x575/2x54x2, 80/5x5 Power Clean70/ 8x375/ 10x280/ 8x285/ 6x290/ 6x2 Deadlift70/ 8x375/ 10x280/ 8x285/ 6x290/ 6x2 Bench Press2x6, 60/3x103x4, 70/5x64x3, 75/6x575/2x54x2, 80/5x5 Back Squat2x6, 60/3x103x4, 70/5x64x3, 75/6x575/2x54x2, 80/5x5

28. Example Speed, Quickness, and Agility MondayTuesdayWednesdayThursdayFriday Warm Up Dynamic Warm Up Jump Rope Energy Systems 2x880Lateral Side to Side Lane Agility Drill2x880 1x660Power Travel Hops Power Cord Runs1x660 4x440Mountain Climbers Tuck Jumps4x440 For TimeBox Jumps Agility Ladder4x220 Banana Hurdles Shuffle DrillFor Time Week 1Week 2Week 3Week 4 2x880, 1x660, 4x4401x660, 4x440, 4x2201x440, 8x220, 10x10010x220, 10x100 1x660, 4x440, 4x220 10x50, 10x3010x50, 10x30, 1x880, 1x660, 4x4408x100 10x10 4x220

29. Plan in advance – Dont wing it. Consider all the elements of a practice. Individualize post and perimeter if at all possible. Warm-up and cool down. Evaluate each session objectively. Have fun! Practice Design

30. 2:45 – 3:00Team Meeting (Goals) 3:00 – 3:10Dynamic Warm –up 3:10 – 3:20Jump Rope (30s, 45s, 30s, 15s, 15s, 15s, 30s x 3: rest is same) 3:20 – 3:25Lateral side to side (cone jumps) 3:25 – 3:30Blue Demon Run 3:30 – 3:35Box jumps w/burpees 21-15-9 3:35 – 3:37H20 3:37 – 3:42Mountain climbers (10 ea leg) to 5 yd sprint x10 3:42 – 3:47Ladder Agility (6 movements) Power, Power-Endurance, Agility/Quickness Practice # 18

31. 3:47 – 4:00Cool down – Stretch – Post practice evaluation *Coaches meet after practice to evaluate practice, make notes, and prepare for next practice. Power, Power-Endurance, Agility/Quickness

33. Lets move from practice design to making practice competitive

34. The Games Approach is athlete-centered where the coach allows a more guided discovery approach. In other words, student-athletes learn what to do in a game by experiencing it. Martens (2004) goes on to say that, Its a more holistic approach, focusing first on helping athletes understand what the game is all about, and then helping them learn how to play the game (p. 175). What is Games Approach?

35. The Games Approach can be applied in almost all of your training phases. The most important phases for this approach is the tactical phase where you are teaching how to. Games Approach is best used to teach both cognitive (declarative) and procedural knowledge. Where can coaches use the games approach?

36. 1. Begin your practice with a game. 2. Redesign some of your drills to make them more game-like. 3. Study your sport to help identify the tactical principles and then design a series of drills and practices around them. 4. Have your athletes freeze during a game-like situation and have the athletes determine where improvements are needed. 5. Build in time for your athletes to reflect and discuss their actions during practice. Ways to allow the games approach to work for you

37. Athlete evaluation one-on-one with coach Goal setting for next year Shaping purposes for next year Making changes to yearly plan Year End Review

38. Arceneaux, Paul. Head Coach, 1994, Vanderbilt University Womens Track & Field. Bompa, T., & Carrera, M. (2005). Periodization training for sports (2 nd Ed.). Human Kinetics: Champaign, IL Cox, T. (2009). Periodization. Presentation in EXPW 3091. Gould, D., Eklund, R., & Jackson, S. (1993). Coping strategies used by U.S. Olympic wrestlers. Research Quarterly for Exercise and Sport, 64, 84-93. Martens, Rainer (2004). Successful Coaching (3 rd Ed.). Human Kinetics: Champaign, IL Pugh, C. Strength & Conditioning Coach, TTU. Sources

39. (Sources, continued) Scully, D., & Hume, A. (1995). Sport psychology: Status, knowledge, and use among elite level coaches and performers in Ireland. Irish Journal of Psychology, 16, 52-66. Shambrook, C. J., & Bull, C. J. (1999). Adherence to psychological preparation in sport. In S. J. Bull (Ed). Adherence issues in sport and exercise (pp. 169-196). West Sussex, UK: Wiley. USA Track & Field, Level I Coaching Instruction. Weinberg R., & Gould, D. (2007). Foundations of sport and exercise psychology (5 th ed.). Champaign, IL: Human Kinetics

40. If you like more information regarding this topic you may contact any of the speakers. fran.hoogestraat@gmail.com mbphillips@tntech.edu lrosemond@tntech.edu THANK YOU!