planning monitoring training for team sports
TRANSCRIPT
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Planning & MonitoringTraining for Team Sports
Ben Dascombe BHMSc (Hons)
School of Health and Human Performance
Central Queensland University
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Proposed Outline
Training revision
Why plan training?
What do we need to know to plan?
Planning definitions and structure
Monitoring training
Maximising training for team sports
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What do we know about
training??
We need to know how to drive before we get behind the wheel
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Basic Principles of Training
Time
Capacity
Training
Adaptation
Optimum time
between bouts
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Basic Principles of Training
0.0
20
40
60
100
80
Competitiv
eFitness
(%p
otentia
lgained)
20
40
60
100
80
%C
hanceofsetback
Training Stress
(miles /week)
10 50 907030 40 6020 80
Principle 4
Less benefit for timespent training when
you are fitter
Principle 5 Bigger chance of
injury the more youtrain
100
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We Train Hard
Effect on
Performance
Fitness+
Fatigue+
+ -
Morton (1997)
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1 2 3 4 5
32
33
34
35
36
37
38
39
CyclingSpeed(km
hr-1)
Trial
Standard
Training
Increased
Training
Reduced
Training
*
*
**
Figure 1: Influence of intensive training subsequent recovery on performance in cyclists.
Jeukendrup et al., (1994)
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Factors Affecting Sports Performance
PhysiologicalPerformance
Strength
Power
Speed Coordination
Quickness
Sport Specific Skill & Technique
Sports Performance
Agility
Flexibility Aerobic Capacity
Opposition &External Environment
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Why plan?
Continual evaluation & modification makes an effective coach
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Why Plan Training?
Effective planning is a critical component of:
Optimal skill development
Optimal physical development
Optimal psychological development
Optimal tactical development
Optimal performance
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What do we need to knowbefore we plan?
How do you know if you need to wear a raincoat or not?
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Important planning considerations
What are performance targets?
Important competitions
Strengths & weaknesses
What are the specific physiological, psychological,technical and tactical requirements?
Best methods of training / tactics etc.
Appropriate time frame to achieve goals
Monitoring fatigue
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Team Sports
Intermittent sprints
2-4% time spent sprinting
Mostly endurance based
What about:
Tackles
Sprints
Agility
Change of speed?
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20
40
60
80
100
Exercise
Intensity(%)
Road cycling
Netball Basketball
VO2max
Time
Rugby League
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Russell & Coutts (2005)
Author(Year)
SportNo. of
Subjects
No. ofmatches
monitored
Level ofAthletes
HIA(km)
Sprinting(km)
SprintingAverage
Duration (s)
ActivityChanges
Ave. TimeChange in
Activity(s)
DistanceCovered
(km)
Krustrup &Bangsbo(2001)
Soccer
(Referee)
27 4312 top-class
15 high-level
0.37 0.03
0.45 0.03
0.15 0.02
0.18 0.02
1.90 0.10
1.70 0.10
-
1273 37
-
4.1*
10.19 0.16
9.94 0.19
Mohr et al.(2003)
Soccer(Female)
18 18 High-level 1.30 0.10 0.37 0.05 - 1459 23 3.7* 10.43 0.15
Keane etal.
(1993)
GaelicFootball
16 8Inter-county
League1.08 0.31 0.32 0.13 2.15 0.50 925* - -
Mohr et al.(2003)
Soccer 42 7
18 top-classprofessionals24 moderateprofessionals
2.43 0.14
1.90 0.12
0.65 0.06
0.41 0.03
2.00 0.00
1.90 0.00
1346 34
1297 27
3.5 0.1
3.6 0.1
10.86 0.18
10.33 0.26
DOttavio &Castagna
(2001)
Soccer(Referee)
18 Season Elite-level 1.56 0.49 0.61 0.37 - - - 11.38 1.60
Castagna
et al.(2002a)
Soccer(Referee) 22 Season Elite-level 1.58 0.41 0.40 0.27 - - - 11.64 0.94
Dawson etal. (2004b)
AFL(Midfield)
3 6 Elite-level 2.90* 0.36* - - - 16.98*
Spencer etal. (2004)
FieldHockey
14 1 International - - 1.8 0.4 780* 5.5* -
Summary of Activity Profile of Team Sports
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Coutts et al., (2003) JSS
Typical Blood Lactate Levels in Team Sports
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Coutts et al., (2003) JSS
Typical Heart Rate Responses in Team Sports
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Definitions
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Definitions
1. The basic block of the training structure, usually a training week , is
referred to as a microcycle (means small cycle)
2. Microcycles form the building blocks for a discrete unit of training, usually
a few weeks in duration, termed a mesocycle (means medium cycle).
3. A number of repeated mesocycles make up macrocycle (means large
cycle).
4. Finally, three or more macrocycles make up the training year or annualplan.
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The Annual Plan
Three main training phases in any annual training plan:
Preparatory phase (preparation)
Competitive phase (competition)
Transition phase (off-season)
The preparation phase is normally divided into general and specific preparation sub-phases.
Similarly, the competition phase is also further divided into:
Pre-competitive and Competitive sub-phases .
Each of the phases and sub-phases is composed of smaller cycles (periods of time) in orderto make the organisation and planning of the program more systematic and manageable
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Macro
Cycles
Meso
Cycles
Micro
Cycles
General Preparation Specific PreparationPre-
Competitive Competitive Transition
THE ANNUAL TRAINING PLAN
TransitionCompetition PeriodPreparation PeriodPhases
of
Training
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Macrocycles
General Preparation
Specific Preparation
Pre-Competitive
Competitive
Transition
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General Preparation
Establish foundation for work that follows
Progressive increase in training load
Emphasis placed on general development of physical capacities
(endurance, speed, power, agility etc.)
Development of basic skills (sport specific)
Often termed as base development
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General PreparationGeneral
Preparation
General Preparation
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Specific Preparation
Develop sport specific performance
Increase skill Depending on sport ~ 2 months in duration
Emphasis of training changes from general training to sport specific
training Research has shown sport specific games may reduce injury rate
in comparison to traditional training (Gabbett, 2002)
Incorporate skill with fitness
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Specific Preparation
General Preparation
Specific Preparation
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Pre-Competitive Phase
Mainly applies to individual sports
Training volume reduced, intensity high
Sport specific focus
in tactical and team-play focus
Skill development should be optimised
Power development very important for most sports
Team sports preseason taper??
Depending upon sports: 2-3 weeks
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General Preparation
Specific Preparation
Pre-Competitive Phase
Pre-CompetitivePhase
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Competitive Phase
Duration dependant on event
Main goal is to produce optimal performances Different goals depending upon sport
Focus of skill and tactics
Refinement of skills Cyclical loading to maintain fitness development
Athletes lose body weight and in performance across the season
Increased importance on monitoring of training and fatigue!!
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Competitive Phase
General Preparation
Specific Preparation
Pre-CompetitivePhase
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Transition Phase
Off-Season
4-6 weeks
Goal is physiological and psychological recovery
Active to prevent drastic detraining Remedy weakness?
Construct future plans on the basis of results from previous year
Children:
Great chance for them to do other sports learn skills and bring them back
to your sport to improve performance!
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Transition Phase
GeneralPreparation
Specific
Preparation
Pre-Competitive
Phase
2005
GeneralPreparation
SpecificPreparation
2006
Transition Phase
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Transition Phase
GeneralPreparation
Specific
Preparation
Pre-Competitive
Phase
2005
GeneralPreparation
SpecificPreparation
2006
Transition Phase
Pre-Competitive
Phase
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Transition Phase
GeneralPreparation
Specific
Preparation
Pre-Competitive
Phase
2005
GeneralPreparation
SpecificPreparation
2006
Transition Phase
Pre-Competitive
Phase
General
Preparation
SpecificPreparation
2007
Transition Phase
Pre-Competitive
Phase
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1999 CAPRAS TRAINING PLANMONTHS JANUARY FEBRUARY MARCH APRIL MAY JUNE JULY AUGUST SEPTEMBER OCTOBER NOVEMBER DECEMBER JANUARY
Monday 4 11 18 24 1 8 15 21 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 11
Microcycle 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54
Calendarof
Competitions and Tours Mackay
Barcaldine
Rest
Toowoomba(A)
Wynnum(H)
Logan(A)
Cairns(H)
Easts(A)
Souths(H)
Wests(A)
Burleigh(H)
Ipswich(H)
Norths(A)
CityvCountry
Redcliffe(H)
Wynnum(A)
Logan(H)
Cairns(A)
Easts(H)
Souths(A)
Wests(A)
Burleigh(A)
Ipswich(A)
Norhs(H)
Redcliffe(A)
Toowoomba(H)
SemiFinal1
SemiFinal2
SemiFinal
GRANDFINAL
Competition Rating
Day / Night D N D N D D D N N D N D N N N D N N N N D N
Saturday / Sunday Sun Sat Sat Sat Sun Sat Sat Sat Sat Sun Sat Sun Sat Sat Sat Sat Sat Sat Sat Sat Sun SatPROGRAM EVALUATION
Training Phase
Recovery FOCUS - DEVELOP RECOVERY STRATEGY - MAINTAIN
Aerobic Base MAINTAIN MAINTAIN PEAK DEVELOP MAINTAIN
Speed-Endurance DEVELOP MAINTAIN MAINTAIN PEAK TECHNIQUE DEVELOP
Speed DEVELOP MATCH SPECIFIC MAINTAIN - TECHNIQUE - SPEED - SHARPNESS - PEAK PEAK TECHNIQUE
Flexibility DEVELOP FOCUS IN SEASON TO REDUCE INJURY RISK PEAK DEVELOP TECHNIQUE (PNF) FOCUS ON WEAKNESSES
Technique FOCUS & CONSOLIDATE CONSOLIDATE & MAINTAIN THROUGH SEASON PEAK DEVELOP CONSOLIDATE
Hypertrophy MAINTAIN MAINTAIN SIZE THROUGHOUT (DIET FOCUS) PEAK DEVELOP
Strength SPECIFIC MAINTAIN HIGH STRENGTH BASE PEAK BASE - DEVELOP
Power TECHNIQUE DEVELOP FOCUS - SPECIFIC PEAK TECHNIQUE DEVELOPMENT
SCREENING / TESTING
Training Diary Analysis
Technique Assessment
Physiology Testing
Medical/Musculoskeletal Testing
EDUCATION FOCUS
Microcycle 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54
Training Principles
Nutrition
Psychology
Recovery
Game Preparation
RELATIVE TRAINING LOAD(Scale 1 5)
Microcycle 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54
100%
85%
70%
55%
40%
25%
Microcycle 1 2 3 4 5 6 7 8 9 10 11 12 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54
Monday 4 11 18 24 1 8 15 21 1 8 15 22 26 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 11
Months JANUARY FEBRUARY MARCH APRIL MAY JUNE JULY AUGUST SEPTEMBER OCTOBER NOVEMBER DECEMBER
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Monitoring Training
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Monitoring Training Load?
Required to ensure that training stimulus is
appropriate
Too Easy No Fatigue and Adaptation
Just Right Fatigue and Adaptation
Too Hard Excessive Fatigue and Limited
Adaptation
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Monitoring Training
Whats worth monitoring?
Type of training Amount of training (km; kg lifted; repetitions performed)
Training loads (duration x RPE)
Changes in fitness
Changes in performance
Fatigue
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Session-RPE Monitoring
A novel method
Record RPE of session from each athlete
Record duration of session
Training loads (duration x RPE)
Record & monitor
Compare to fitness results
Maximal10
9
8
Very Hard76
Hard5
Somewhat Hard4
Moderate3
Easy2
Very, Very Easy1
Rest0
DescriptorRating
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Monitoring Training
By utilising this method to monitor training, the coach can:
Determine if your athletes are completing the training loads you
planned for (daily and weekly)
Combine training stress from field and gym training into onearbitrary score
Monitor the effect of training loads on performance
Monitor for risk of overtraining
Coutts, A. J. (2001). Monitoring training in team sports. Sports Coach, 24(3), 19-23.
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Session-RPE Monitoring
How hard was training on RPE Scale 1-10?
How long was training in minutes?
RPE Score x Duration = Training Load (AU)
7 (RPE) x 90 (min) = 630 AU
M it i T i i
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Monitoring Training
Coutts, A. J. (2001). Monitoring training in team sports. Sports Coach, 24(3), 19-23.
0
1000
2000
3000
4000
5000
6000
7000
7 1
4
2
1
2
8
3
5
4
2
4
9
5
6Time (days)
WeeklyTrainingStrain
0
500
1000
1500
2000
2500
3000
Daily
TrainingLoad
Actual Strain
Proposed Strain
Load
Competitive Games
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How to maximise training?
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Structuring Training Sessions
Warm-Up
Moderate intensity Low skill level
Dynamic stretching (preferred)
Initially avoid ballistic movements (i.e. kicking)
Ensure progressive and competitive!!
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Structuring Training Sessions
Base development will be similar (Preparation cycle)
Try to incorporate variation (but realise that training is training)
Incorporate training stations
Incorporate interval work (Spencer et al. 2005)
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Interval Work
0-20 21-40 41-60 61-120 >121
Time Interval (sec)
F
requency(%)
35
30
25
20
15
10
5
0
Average rest times between sprints during competitive field hockey
(Adapted from Spencer et al. 2005)
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Interval Work
Energy contribution to a 3 second sprint (Adapted from Spencer et al. 2005)
32%
55%
10%3%
Stored ATP
ATP-PCr Energy System
Glycolytic Energy System
Aerobic Energy System
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Structuring Training Sessions
Training
Ensure new skill work is performed first
Split into work-groups
Rugby: Forwards Backs
AFL: Forwards/Backs Centres/Wings
Netball: Centre Wings/GA/GD GS/GK
Ensure training distances and intensities arematch specific
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Incorporating Skills with Fitness
A recent study compared the physiological responses of HR,
VO2 during soccer specific training (i.e. skills training)
Found that when planned properly skills training can be used to
be at appropriate intensity to increase fitness!
Great news for athletes!
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Specific Training to Increase Fitness
100 120 140 160 180 200
120
140
160
180
200
5-A-Side Soccer
Dribbling Track
VO2
(mL/0.75kg/min)
Increasing Fitness Zone
Match Intensity
Hoffet al., (2002) BJSM
HR
(bpm)
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Sport-Specific Training
Improve repeat sprint ability (Spencer et al. 2005)
Improve aerobic capacity (i.e. VO2max) (Imperlizzeri et al. 2005)
Decreased risk of injury through anaerobic interval training andsport-specific training (Gabbett, 2002; Verrall et al. 2005)
Increase competitive skills and tactical components (Coutts et al.2005)
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Summary
Prior planning maximises training benefits from small timecommitment
Monitoring of training load helps to monitor fatigue and easilychange training loads
Realise the importance of individualisation within teamsports
Key to success: Integration of skills and fitness!!