Preparation Of The Body for hockey Miss Doogan

CYCLE OF ANALYSIS Investigate Analyse Develop Evaluate

Preparation of The Body (POB)  What does POB mean? Think about words such as;  Fitness  Training  Preparing for (competition, new season)

3 TYPES of Fitness  Physical  Skill – related  Mental

Physical ASPECTS of Fitness  Power  Local Muscular Endurance  Speed  Strength  Flexibility  Cardio-respiratory Endurance

Definitions  In pairs try to match up the definitions to the aspects of physical fitness.  “The ability to cover a distance in a short period of time”.  “The ability of the whole body to work continuously”.  “The range of movement across a joint”.

 “the ability of muscles to work continuously”  “the maximum amount of force a muscle or group of muscles can exert in a single effort”  “a combination of speed and stength”

 Which TWO physical aspects of fitness are most important for Hockey?  CRE and SPEED

Cardio-Respiratory Endurance  Cardio-Respiratory Endurance is: “The ability of the heart and lungs to supply the body with oxygen for a prolonged period of time.”  “The ability for whole body to work for long period of time”

Why is CRE important?  So that you have the ability to run at a variety of speeds for the duration of the game (70 mins)  To provide support in defence and attack for the duration of the game.  To keep up with play for the duration of the game and not be caught out of position.  To have the ability to move at high intensities when required even towards the end of a game.  The longer a player can perform using aerobic pathways, the longer they can perform without the negative affects of fatigue.

Which test is used to measure how good an individuals CRE is?  MULTI-STAGE FITNESS TEST

Starter  Name the four parts to the CYCLE OF ANALYSIS.  Name the 3 TYPES of fitness.  Name the 6 aspects of physical fitness.  Which 2 aspects are most important to hockey?  Define these 2 aspects of fitness.  Which standardised tests are used to measure these 2 aspects of fitness?

Definition of SPEED  Speed is: “The ability to cover a distance in a short period of time.”

Why is SPEED important?  It is vital to have speed when tracking back to defend in order to get into position ahead of the attack.  It is vital to have speed when supporting the attack in order to get into position ahead of the defence.  Wide midfielders must have pace to drive down the line and beat their opponent either with the ball or to get into space to receive the ball.

Which test is used to measure how fast an individual is?  35 metre sprint

Skill related aspects of fitness  Agility  Reaction Time  Co-ordination  Balance  Timing

Definition of AGILITY  Agility is: “The ability to move the body quickly and precisely”

Why is agility important?  To be able to dribble the ball around defenders  To receive a pass effectively  To block/intercept/save shots  To get into position for a shot  To react to the changes in possession as defence turns into attack and vice versa

What test is used to measure how agile an individual is?  Illinois agility run test

Mental aspects of fitness  Motivation  Concentration  Determination

Definition of motivation  Motivation is: “What drives a performer to improve and succeed.”

Why is motivation important?  Training in poor conditions  Training when tired  Training when practice is repetitive

Exam questions  From an activity of your choice, select the two main aspects of fitness in that activity and explain why each is important to your performance. (4)

Starter  Ontario comeback – ’09 gold medal – field hockey nationals  Watch the video of the hockey game.  Give 2 situations when: i)Player used speed well ii)Player used agility well

Methods of Gathering Information

Methods of gathering information There are 2 types of testing we will use to assess performance: 1.Standardised Tests 2.Match Analysis Schedules

Standardised Tests  20 metre shuttle run test  35 metre sprint test  Illinois agility run test

Standardised tests  Standardised fitness test have a set structure.  This means that whoever is carrying them out and wherever they are testing the test must follow exactly the same protocol and procedures.  This is vital to ensure the validity and reliability of the tests.

Task 1 – Describing Standardised Test Protocol  Pick 1 test and describe how you would carry it out.  Be as specific as possible  Use diagrams to support your answer  Your answer will be marked!

Match analysis schedules  Studies fitness levels whilst participating in activity.  Describe, in detail, how the match analysis is filled out. E.g. describe its protocol.

Why are methods appropriate?  What each fitness test measures is specific to the aspect you want to measure:  20 metre shuttle run measures CRE as you have to run constantly for a long period of time  35 metre sprint test measures speed  Match analysis schedule measures speed and CRE in a game by determining the level of intensity you are working at throughout a whole match.

Why this is appropriate?  Valid Provides a permanent record of performance Factual information Provides statistics  ReliableTest can be repeated using the same conditions Compare and contrast results

Interpreting data  What does the data tell you about the performer that has been analysed?  Not just describing the results  Explain and discuss the results

Multi Stage Fitness Test35 metre sprintIllinois agility test Ciaran Gallagher Pierce Houlihan Thomas Kidd Stephen Lavery Jacob Leiser Liam Lindsay Martin McGuire Ciaran McAteer Johnny McBeth13.1 Declan McGallagly Matthew McIlwham Paddy McInnes John McKeown Lee McKeown Kieran Mullen Mark Oswald Sam Ruddy10.3 Conor Scott Sean Toman

CYCLE OF ANALYSIS Investigate Analyse Develop Evaluate

Methods of Training  To improve a SPECIFIC aspect of fitness (e.g. CRE), you must carry out a SPECIFIC type of training (e.g. Fartlek Training).  If the Method of Training selected is not appropriate for the aspect of fitness, then no improvements will be made.

Methods of training To improve Cardio-Respiratory Endurance use Fartlek Training and Continuous TrainingTo improve Cardio-Respiratory Endurance use Fartlek Training and Continuous Training To improve Speed use Interval TrainingTo improve Speed use Interval Training

Fartlek Training  A METHOD OF TRAINING used to develop your CRE  Was developed in Sweden and translates to ‘speed play’  Involves working at a variety of paces (walking, jogging. ¾ pace, sprinting) or over varied terrain (hills etc..)  Is SPECIFIC to hockey as when playing hockey you are required to use various means of travelling

Interval Training  Used to improve SPEED.  Interval training involves periods of exercise which is broken up by periods of rest.  Interval training is based on work:rest ratios. To improve Speed, you must rest for longer than you are working for, and a 1:4 ratio is normally folllowed.

Interval Training RepetitionsDistanceTimeRecovery 630m 6 sec 24sec 520m 4 sec 16 sec 410m 2 sec 8 sec

Principles of Training SSSSpecificity OOOOverload FFFFrequency IIIIntensity DDDDuration PPPProgression RRRReversibility

Training Programme  We make SPECIFIC to hockey as we are trying to improve our individual performance in this activity through improving our fitness  SPECIFIC to HOCKEY as in hockey you are required to change your speed form walking pace up to sprinting, and FARTLEK training does this.  SPECIFIC to HOCKEY as you are including small sided games of hockey in each session.

Programme Of Work Session 1Session 2Session 3Session 4 Wk 1Warm Up 20 minutes continuous running at 70-80% heart rate maximum Small sided game Cool down Warm Up 20 minute fartlek session Small sided game Cool down Repeat session 1 (wk 1) Rest Wk 2Repeat session 2 (wk 1)Repeat session 1 (wk 1)Repeat session 2 (wk 1) Rest Wk 3As session 1 (wk 1) but 25 minutes continuous running at 70-80% heart rate maximum As session 2 (wk 1) but 25 minute fartlek session Repeat session 1 (wk 3) Rest Wk 4Repeat session 2 (wk 3)Repeat session 2 (wk 1)Repeat session 1 (wk 1) Repeat session 2 (wk 1) Wk 5As session 1 (wk 3) but 25 minute fartlek session (replace 1 walk with a jog and increase length of sprint) As session 2 (wk 3) but 25 minutes continuous running at 75-85% heart rate maximum Repeat session 1 (wk 5) Repeat session 2 (wk 5) Wk 6Repeat session 1 (wk 5)Repeat session 2 (wk 5)Repeat session 1 (wk 5) Repeat session 2 (wk 5)

Programme Of Work  The programme of work considers progression and overload at weeks 3, 4 and 5. At week 3 the duration is increased; at week 4 the frequency is increased and at week 5 the intensity is increased.  Each session includes a small-sided game in order to ensure that skill related aspects of fitness continue to be developed.

Monitoring Training  It is vital that a training diary is maintained, when completing a programme of work, in order to ensure progression.  This is important, as the programme may need modified.

..cont  If it is too easy it may need to be progressed more quickly to ensure improvements are made.  If it is too difficult the work load may need to be reduced to avoid injury or over training.  Training Diary should include: i)Work completed ii)How player felt at end of session.

Evaluating Programme Of Work  Re-test using same methods  Compare and contrast your results

Prep Of the Body TEST!!  Homework diaries.  Tuesday 20 th October.  Look over all notes and read through the course booklet.