SPEED & ACCELERATION FOR GAELIC GAMES Jim Kilty

Considerations www.saqireland.net Components of “Speed” Demands of the game Needs of the player Implementation Specific sessions

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

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

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

Player movement 30 – 80 runs between 85 -95 % speed www.saqireland.net Player movement 30 – 80 runs between 85 -95 % speed 13 runs at 95-100% speed Average distance sprinted – 13.5m 1012 changes in movement pattern Sprint – 1 per minute Movement pattern change – 11 per minute

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

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

www.saqireland.net Needs of the player 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. At the same time, players must be able to maintain high-intensity efforts throughout the duration of the game.

The key www.saqireland.net 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.

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

Principles of Training www.saqireland.net Principles of Training Overload Progression Adaptation Different to stamina Specific to speed Increase speed Reduce distance/reps Increase recovery

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

Methods General Specific Special www.saqireland.net Sprinting Weights Movement Mechanics Specific Linear Speed Agility Speed Plyomerics Special Resistive methods Asssitive methods

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

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

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

Speed Training -plyometrics www.saqireland.net Speed Training -plyometrics Explosive Jumps Explosive box jumps Hennessy/Kilty 1999 Horizontal pattern jumps Med ball throws

Speed Training – special www.saqireland.net Speed Training – special Viper belt training Sprinting Agility sprinting Jumping Resistive work Assistive work

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

Importance of movement training www.saqireland.net Importance of movement training 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 (Hennessy IRFU data 2004).

Training – Contrast training www.saqireland.net Training – Contrast training Weights and sprints 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 UL 2004

Training – Weights Hypertrophy www.saqireland.net Training – Weights Hypertrophy Starting or explosive power Initial rate of force development Maximum rate of force development

www.saqireland.net Hypertrophy 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. 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.

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

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

Using power Each footstep Each kick Each tackle Each sidestep ….. www.saqireland.net Using power Each footstep Each kick Each tackle Each sidestep ….. All on field activities

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

Force-time relationship www.saqireland.net Force-time relationship IRFD MRFD PP 0 200 300 400 500 600 700 Time in milliseconds

Explosive power Explosive Power = Rate of force development www.saqireland.net Explosive power Explosive Power = Rate of force development 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.

Starting power The Initial Rate of Force Development (IRFD) www.saqireland.net Starting power 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. “Quickness off the mark”

Maximum rate of force development www.saqireland.net 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. 30% Max. (Australian IS guidelines) 24 – 48% (Hennessy/Kilty unpublished 1998)

Importance of strength training www.saqireland.net 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

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