ulster council cpd programme 2007 paul boyle bases accredited exercise physiologist fitness with the...

Ulster Council CPD Programme 2007

Paul BoyleBASES Accredited Exercise Physiologist

Fitness with the Sliotar


Can Fitness for Hurling be Developed with the Siiotar?


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


Fitness for Hurling-why???

• Improve performance

• More reslilient players (tougher)

• Prevent Injury


Fitness for Hurling

What is Required?


STRENGTH

PERFORMANCE ENDURANCE

SPEED ENDURANCE

FLEXIBILITY

QUICKNESS

POWER

SPEED/AGILITY

SKILL


Principles of Fitness Training

t i r

t TIME

i INTENSITY

r RECOVERY


The Training Effect


The Training EffectThe Training EffectSelye H. The Stress of Life, Selye H. The Stress of Life,

19571957TRAIN RECOVERY


NON-ADAPTATION (Yo-Yo Effect)NON-ADAPTATION (Yo-Yo Effect)

Training bouts too far apart


PERFORMANCE DECREASEPERFORMANCE DECREASE

Training bouts too close-insufficient recovery time


PERFORMANCE INCREASEPERFORMANCE INCREASE

Optimal training response


MESOCYCLESMESOCYCLES

3+13 Hard Weeks 1 Recovery Week


TRAINING INTENSITY

MEDIUMHIGH


RECOVERY OF TISSUES

MUSCLETENDON

BONE

Tendons need to be strengthened and prepared for high intensity training


Time

• Frequency (x per week)

• Duration of exercise

• Duration of Session


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!)


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??


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


Duration of Session?

• Depends on objective of session

• Conditions

• < 1.5 hours or may risk injury


Intensity-How Hard

• Overload- Have to Stress the Body

• Progression-Have to Continue to Stress the Body as players get fitter


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.


Intensity-How Hard

• Endurance - 60-90% HRmax

• Speed Endurance - 90%-Max Effort

• Speed - 100% Effort

• Flexibility-To point of ‘tension’ in muscle –no pain


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


Technological Advances

1. Heart Rate Monitors


Technological Advances

2. Polar® Team System


Start

Finish

HRmax


First Half

Second Half


Positional Differences?

2618

40

22

41

12

51

41

48

0%

20%

40%

60%

80%

100%

Backs Forw ards Midfielders

N=4 N=6 N=5

%M

atch

Tim

e

60-80

80-90

90-100


WU

Striking

H/pass Game

(7 v 7)

Game

(11 v 11)


Match Facts

•On average players exercise above 80% HRmax 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


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


Recovery

• Between exercises- will dictate what component of fitness you are developing

• Between Workouts- will maximise the training effect and avoid overtraining


‘‘Recovery is the least understood Recovery is the least understood component of training and component of training and competition. Too often the competition. Too often the recovery element is overlooked as recovery element is overlooked as an essential aspect of any training an essential aspect of any training regime’. regime’.

(Rowbottom et al. 1998, In (Rowbottom et al. 1998, In Overtraining in Sport, Human Overtraining in Sport, Human Kinetics)Kinetics)


Current issueCurrent issue


RECOVERY – THE FORGOTTEN TRAINING PRINCIPLE

METHODS

•Optimal work/rest ratio•Nutritional•Physical•Psychological


Optimal work/rest ratio

Take Control

Make sure you control tir time

Intensityrecovery


Endurance training and Endurance training and

multiple sprint sportsmultiple 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)


Endurance - Interval Training Endurance - Interval Training modelsmodels

Long intervals (Early Pre-season)Long intervals (Early Pre-season)

3-12 mins, 80-90% Hrmax, rest periods 1-4 3-12 mins, 80-90% Hrmax, rest periods 1-4 mins, total time 20-50 mins, e.g (12+3), mins, total time 20-50 mins, e.g (12+3), (6+2), (4+2)(6+2), (4+2)

short intervals (Late Pre-season)short intervals (Late Pre-season)

1-3 mins, 90-95% Hrmax, rest periods 20-60 1-3 mins, 90-95% Hrmax, rest periods 20-60 sec, total time 15 -40 mins, e.g (3:00+3:00), sec, total time 15 -40 mins, e.g (3:00+3:00), (2:00+1:00), (1:30+30), (1:00+0:30)(2:00+1:00), (1:30+30), (1:00+0:30)

Short:short intervals (Competition Phase)Short:short intervals (Competition Phase)

5-15secs, 95% HRmax, rest periods 5-15secs, 5-15secs, 95% HRmax, rest periods 5-15secs, total time 10-35 mins, e.g (15+15), (10+10), total time 10-35 mins, e.g (15+15), (10+10), (5+10).(5+10).

Boyle et al. 1999Boyle et al. 1999


Endurance - Interval Training Endurance - Interval Training modelsmodels

What does this all mean?What does this all mean?

High Intensity, multisprint High Intensity, multisprint endurance can be developed in endurance can be developed in short bursts of 10-15 seconds as short bursts of 10-15 seconds as long as you have short recovery long as you have short recovery periods.periods.

So drills are ideal, but have to So drills are ideal, but have to

adhere to adhere to tirtir


RECOVERY METHODS


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.


RECOVERY NUTRITION

•Consume a high carbohydrate snack or meal giving 50 – 100g carbohydrate (1g/kg body weight) in 1st 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


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


PHYSICAL RECOVERY


Cool-down

Active aerobic recovery enhances lactate removal

50-65% VO2max in trained subjects

(Hermansen & Stensfold, 1972)


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)


POOL SESSION


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)


Ice Immersion (Cryotherapy)

Analgesic (Bompa 1999)

Reduced muscle damage and stiffness (Eston & Peters, 1998)

Flushing Effect?

Cold Immersion


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)


PSYCHOLOGICAL RECOVERY


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


Applying tir to your hurling drills and

exercises


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.


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!


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 FOLLOWINGSET 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 2200M 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 3100M 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.


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


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.


Questions??

www.peakperformance.co.uk/antrimhurling.htm

ulster council cpd programme 2007 paul boyle bases accredited exercise physiologist fitness with the...

Documents