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SPEED & ACCELERATION FOR GAELIC GAMES Jim Kilty. www.saqireland.netConsiderations Components of “Speed” Components of “Speed” Demands of the game Demands.

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Presentation on theme: "SPEED & ACCELERATION FOR GAELIC GAMES Jim Kilty. www.saqireland.netConsiderations Components of “Speed” Components of “Speed” Demands of the game Demands."— Presentation transcript:

1 SPEED & ACCELERATION FOR GAELIC GAMES Jim Kilty

2 Components of “Speed” Components of “Speed” Demands of the game Demands of the game Needs of the player Needs of the player Implementation Implementation Specific sessions Specific sessions

3 Re-action Re-action Initiation of movement Initiation of movement Acceleration Acceleration Maximum Effective Speed Maximum Effective Speed Agility Agility –Change direction –Change pace –Change footwork patterns Ability to repeat constants bouts of the above efforts Ability to repeat constants bouts of the above efforts

4 Demands of the sport Length of the game Length of the game Play – length of time Play – length of time Pace – many things affects this Pace – many things affects this Distance covered Distance covered Average distance sprinted Average distance sprinted Change of pace / direction Change of pace / direction Total distance sprinted Total distance sprinted

5 What people have looked at Soccer 1970s Soccer 1970s Player covers 8.3 – 12.2Km (Tom Reilly Liverpool) Soccer 2001 Soccer 2001 Player covers 9.2 – 13.3Km (Neweham 2002)

6 Player movement 30 – 80 runs between % speed 30 – 80 runs between % speed 13 runs at % speed 13 runs at % speed Average distance sprinted – 13.5m Average distance sprinted – 13.5m 1012 changes in movement pattern 1012 changes in movement pattern Sprint – 1 per minute Sprint – 1 per minute Movement pattern change – 11 per minute Movement pattern change – 11 per minute

7 Hurling 2003 Final First half First half –Ball in play 13m 53s –Longest period 52s –Shortest period 5s Second Half Second Half –Ball in play 17m 15s –Longest period 1m 22s –Shortest period 8s 41.7% of time 41.7% of time (Damien Young WIT 2003)

8 Needs of the player Players need to be Players need to be –quick, –sharp and –fast to cover situations as they arise in a game. They need to train ability to They need to train ability to –re-act, –initiate movement and –accelerate as well as –developing their maximum effective speed.

9 Needs of the player withstand a constant barrage of pressure involving consistent tackling, running into positions, covering, retreating and counter- attacking quickly. withstand a constant barrage of pressure involving consistent tackling, running into positions, covering, retreating and counter- attacking quickly. This type of full-court drive makes great demands on the speed and strength ability of the players. This type of full-court drive makes great demands on the speed and strength ability of the players. At the same time, players must be able to maintain high- intensity efforts throughout the duration of the game. At the same time, players must be able to maintain high- intensity efforts throughout the duration of the game.

10 The key Critically, it is the ability to constantly reproduce Critically, it is the ability to constantly reproduce –these short bouts of speed and skill activities –over and over again, –at the highest possible intensity, that separates the top teams form the also-rans. that separates the top teams form the also-rans.

11 Implementing the plan Principles of Training Overload Overload Progression Progression Adaptation Adaptation Specificity Specificity Interference Interference Rest & recovery Rest & recovery Variety Variety Reversibility Reversibility Etc. Etc.

12 Principles of Training Overload Overload Progression Progression Adaptation Adaptation Different to stamina Different to stamina Specific to speed Specific to speed –Increase speed –Reduce distance/reps –Increase recovery

13 Principles of Training - Speed Specificity Specificity –Distance –Movement pattern Interference Interference –Stamina training Rest & recovery Rest & recovery –Improves quality –Includes hydration & nutritional strategies Variety Variety –Distance –Patterns –Strength development

14 General General –Sprinting –Weights –Movement Mechanics Specific Specific –Linear Speed –Agility Speed –Plyomerics Special Special –Resistive methods –Asssitive methods

15 Specificity in training Many have concentrated on athletic speed endurance Many have concentrated on athletic speed endurance Stamina training of top players have advanced in recent times Stamina training of top players have advanced in recent times Plenty of evidence to show that modern methods will produce greater fitness levels. Plenty of evidence to show that modern methods will produce greater fitness levels. –Multi-sprint stamina –Power work –Movement enhancement

16 Principles of Speed Short distances Short distances Max to near max efforts Max to near max efforts Control the number of reps Control the number of reps Good recoveries Good recoveries Well hydrated Well hydrated Involve movement patterns Involve movement patterns

17 Speed Training – sprinting Quickness off the mark Quickness off the mark –Re-action –Sprint over 5m Acceleration sprints Acceleration sprints –over 10m, 15m 20m Ability to change direction or pace Ability to change direction or pace –Over 10m, 15, 20m Maximum effective pace Maximum effective pace –Over 20m, 25, 30m

18 Speed Training - plyometrics Explosive Jumps Explosive Jumps Explosive box jumps Explosive box jumps Hennessy/Kilty 1999 Hennessy/Kilty 1999 Horizontal pattern jumps Horizontal pattern jumps Med ball throws Med ball throws

19 Speed Training – special Viper belt training Viper belt training –Sprinting –Agility sprinting –Jumping Resistive work Resistive work Assistive work Assistive work

20 Training – Movement development Improvement form 1.72 – 1.67 sec in 10m acceleration from one week of sprint mechanics training. IRFU Data 2004

21 Importance of movement training Bloomfield et al 2003 showed how SAQ training added to general soccer training improved sprint acceleration over 20m. Bloomfield et al 2003 showed how SAQ training added to general soccer training improved sprint acceleration over 20m. Using Cleans and Squats at 90% of 1Rm players improved 10 m acceleration time; and when sprint mechanics were combined the improvement was greater Using Cleans and Squats at 90% of 1Rm players improved 10 m acceleration time; and when sprint mechanics were combined the improvement was greater (Hennessy IRFU data 2004). (Hennessy IRFU data 2004).

22 Training – Contrast training Weights and sprints Weights and sprints It is found that optimum 10m times occurred after 6 min recovery while optimum 30m times occurred after 12 minutes It is found that optimum 10m times occurred after 6 min recovery while optimum 30m times occurred after 12 minutes –Michailidis et al 2004 at Aristotelian Univ. Weights & plyometric jumps Weights & plyometric jumps –UL 2004

23 Training – Weights Hypertrophy Hypertrophy Starting or explosive power Initial rate of force development Starting or explosive power Initial rate of force development Maximum rate of force development Maximum rate of force development

24 Hypertrophy is the process of enlarging muscles – to produce more force. Hypertrophy is the process of enlarging muscles – to produce more force. Resistance training is the key to hypertrophy and volume of work is the component that needs to be established. Resistance training is the key to hypertrophy and volume of work is the component that needs to be established. Stimulating a muscle to work using multiple sets and reps has been recognised as central in building muscle mass. For hypertrophy a muscle should be trained at least once a week and if possible twice a week. Stimulating a muscle to work using multiple sets and reps has been recognised as central in building muscle mass. For hypertrophy a muscle should be trained at least once a week and if possible twice a week.

25 Reducing the volume of endurance training is important if significant muscle mass is to be gained. Reducing the volume of endurance training is important if significant muscle mass is to be gained. Hennessy 2004 Hennessy 2004 –10 week special training camp –No running more than 30m

26 Comparison – Strength or Power Lifting 100KG Lifting 100KG Pushing heavy rock Pushing heavy rock GAA Player needs GAA Player needs Power =Force x distance / time Power =Force x distance / time

27 Using power Each footstep Each footstep Each kick Each kick Each tackle Each tackle Each sidestep Each sidestep ….. ….. All on field activities All on field activities

28 Power – key factor Power is the combination of strength and speed. Power is the combination of strength and speed. Both intermuscular and intramuscular coordination are key factors in ensuring power development. Both intermuscular and intramuscular coordination are key factors in ensuring power development.

29 Force-time relationship Time in milliseconds IRFDMRFDPP

30 Explosive power Explosive Power = Rate of force development Explosive Power = Rate of force development The ability to generate high forces in a very short time. The ability to generate high forces in a very short time. This type of force production is essential in events or sporting actions where the time over which the contraction occurs has to be limited. This type of force production is essential in events or sporting actions where the time over which the contraction occurs has to be limited.

31 Starting power The Initial Rate of Force Development (IRFD) The Initial Rate of Force Development (IRFD) Refers to the highest possible force applied at the start of the movement. It is sometimes called ‘Starting’ strength. Refers to the highest possible force applied at the start of the movement. It is sometimes called ‘Starting’ strength. “Quickness off the mark” “Quickness off the mark”

32 Maximum rate of force development Maximum power is a commonly used term in conditioning and refers to the production of the greatest amount of power. Maximum power is a commonly used term in conditioning and refers to the production of the greatest amount of power. 30% Max. 30% Max. (Australian IS guidelines) 24 – 48% 24 – 48% (Hennessy/Kilty unpublished 1998)

33 Importance of strength training Kraemer et al 2003 showed how trained tennis players improved racket speed and sprint acceleration when strength training used in conjunction with skill work as against using no strength training Kraemer et al 2003 showed how trained tennis players improved racket speed and sprint acceleration when strength training used in conjunction with skill work as against using no strength training

34 Thank You SAQ Ireland


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