Unit 4 – Training to Improve Performance AREA OF STUDY 1 – WHAT ARE THE FOUNDATIONS OF AN EFFECTIVE TRAINING PROGRAM?

Activity Analysis

Activity Analysis

The purpose of viewing a game or an athletic performance includes:- identifying the energy system demands of the sport or activity identifying the fitness component demands of the sport or activity identifying the movement patterns of the sport or activity identify intensities and durations of activity. identify baselines and compare player performance improve tactical analysis analyse skill performance (technique) design training to meet game demands

Methods of Activity Analysis

There are several effective ways of gathering data:- Direct observations Direct observation with statistics Digital video recording Heart rate monitors Global positioning systems Mobile apps Aerial technology

Direct Observation

This involves viewing the game and providing feedback based on personal observations.

Is usually only effective if performed by an experienced person with expert knowledge of the sport or activity.

Often performed by coaches during competition who then use observations to provide feedback to the team or individuals during breaks in play or at training sessions.

Direct ObservationAdvantages Disadvantages

In game:-• team feedback to alter game style or team tactics.• alterations to team structure / playing positions.• alterations to an individual’s technique.• monitoring fatigue – rotation of players.

• observations are opinion based ( subjective ).

• observer relies on memory.

• observations limited by field size (large fields)

• only observe one player or one area of field at a time.

Post game:-• observations can form the basis of the post match debrief.• observations can be used to design individual and team training.

• only auditory feedback supplied to player(s).

• no visual reference ( players can’t see themselves perform ).• time constraints of speaking to every player.

• no references for future comparison.

• needs to be performed by “experts”.

Direct Observation with Statistics

This involves viewing the game and collecting data such as:- types of player movements playing intensities and frequency of intensity within a given timeframe number of skills performed accuracy of skill execution work-rest ratio

Direct Observation with Statistics

Advantages Disadvantages

• collects objective data • observers need training

• data can be stored for future reference.

• labour intensive.

• data can be used for comparison purposes.

• difficult to observe and record at the same time.• possible inaccuracies with large playing fields due to distances and lines of sight.

Digital Video Recording

This involves filming the game or activity on a video camera, tablet or phone.

At the elite level, the use of skycameras can provide a birds eye view of all the action.

Video footage can be viewed during breaks of play or post game as an effective means of feedback and consequent modifications to performance.

Digital Video Recording

Advantages Disadvantages• easy storage of footage. • equipment can be expensive.

• easy transfer of footage. • training is required to operate sophisticated equipment.

• individuals can have their involvements clipped for review.

• operator needs a good understanding of the sport to anticipate ball and player movements.

• plays can be clipped and viewed for team coaching.

• operator needs a good position to film from – if position is not elevated and not close enough then the footage can lose effectiveness.

Heart Rate Monitors

Whilst heart rates can be taken manually, it is preferable to collect such data via heart rate monitors and apps.

Monitoring heart rates during training and competition gives an accurate indication of intensity or effort.

Heart rates collected during competition will give coaches a good guide as to the training intensities required to develop sport specific fitness.

Heart Rate Monitors

Advantages Disadvantages• relatively inexpensive. • most are not waterproof.

• easy to wear – relatively unobtrusive. • waterproof models are expensive

• accurate. • limited to HR data only ( no info on direction, velocity, acceleration, movement patterns, etc… )• easy storage and transfer of data.

• great for feedback regarding intensity of player effort.

Global Positioning Systems

GPS Tracking Devices provide sophisticated information for coaches and players.

Data on volumes, intensities and work rates can be collected and analysed.

Data on movement patterns and player positioning can be collected and analysed.

Real time feedback for in game or post match use.

Data can be used to ensure specificity of training.

Global Positioning SystemsAdvantages Disadvantages

• objective (data stored and compared objectively)

• can be expensive.

• volume indicators (distances/acceleration counts/time in HR zones)

• due to expense, not every player may be monitored.

• intensity (max speed/max acceleration/max HR)

• can be uncomfortable.

• work Rate (distance/accelerations/body loads) • need experts to interpret some information.

• high and low performers identified • some models have limited battery life.

• real time for in game decision making and feedback.

• signals do not pierce solid structures.

• specificity of training ( to match playing data )

• identify players at injury risk based on loads.

• identify player fatigue levels.

• player reports easily prepared.

Mobile Apps

Mobile Apps have become a popular means of collecting physical activity data, particularly amongst tech savvy young people.

A key reason for their popularity is the prevalence of mobile phones (and other portable devices) amongst the Australian population

A wide range of data collection mobile apps are available at varying affordability (or even free).

Mobile Apps

Advantages Disadvantages• relatively inexpensive. • most are not waterproof.

• easy to use. • some collect limited data (ie: only steps taken or only heart rate, etc..).• mostly accurate.

• easy storage and transfer of data.

• fun

Aerial Technology

Sophisticated cameras over playing fields provide excellent footage of individual and team play.

Examples: Drones/Spidercam /Skycam. Footage can be collected from a variety

of angles and distances. Cameras can follow the play to provide

the best vision at all times – overcomes the problem of poor fixed camera positioning.

Umpires, spectators and the TV audience have an improved experience also.

Aerial Technology

Advantages Disadvantages• whole playing area (& all players) can be visible.

• expensive.

• great tracking of ball movement or team systems.

• requires trained operators.

• individuals not in the play can be monitored.

• requires multiple operators.

• close ups of skill execution (technique) can be captured.

• operators need a good understanding of the sport to anticipate ball and player movements.• improved experience for spectators.

Data Collected from Activity Analysis

Examples of data that can be collected include:- heart rates / intensities of efforts distances, velocities and accelerations work : rest ratios skill frequencies skill efficiency / effectiveness movement patterns field positioning

Heart Rate Data

Heart rate data indicates the intensities at which the player is working – indicating the energy systems on which they are relying. working at 75% HR max would indicate use

of the aerobic system.

Heart rate data indicates how close to lactate inflection point the athlete is working. working at 95% HR max would indicate the

athlete is working above lactate inflection point.

Heart Rate Data - Running

Athlete reaches and maintains steady state for up to 8 mins at sub-maximal heart rates, indicating reliance on aerobic energy system.

Heart rate rises steadily from 10 min to 25 mins as the athlete approaches maximum heart rate levels. Athlete would be relying more heavily on anaerobic energy, particularly towards the end of the run.

0

5

10

15

20

25

30

35

40

45

50

<60% HR Max 61 - 70 % HR Max 71 - 80% HR Max 81 - 90% HR Max 91 - 95% HR Max >95% HR Max

Perc

entg

e of

Tim

e Sp

ent

Percentage of Time Spent at Different % Maximum Heart Rate for Different Soccer Positions

Full Back

Midfielder

Forward

Heart Rate Data - Soccer

Heart rate data can be used to provide an overall indicator of the exercise intensity and predict intense match periods.

Physical Demands of Soccer Playing Positions Using Global Positioning System Technology (Mello, Mena, Nevado, Paredes 2015)

Playing Intensities Data

Period of potential recovery of ATP/PC stores as player involved in low intensity

activity from 440 – 560 secs – 70% to 90%

replenishment.

Continued high intensity bouts with limited recovery exhausts ATP/CP stores and requires use of Anaerobic glycolysis to provide energy for subsequent bouts of high intensity activity.

Work Rest Ratio Data

Knowledge of the range of durations for high intensity bursts and low intensity recovery periods is important to the understanding of the intermittent nature of activities:- work is often defined as activity performed by the player that was perceived

to be of a moderate to high intensity such as running, sprinting, shuffling movements.

rest is would typically include standing, sitting, walking and jogging.

In their analysis of AFL players Wisby and Montgomery found the average work to rest ratio across all positions is 1:2.2, indicating that for every one minute of running there will be 2:12 (min:sec) of rest, which may be at very slow running speeds, walking, or stationary.

Analysis of Work Rest Ratio Data

The analysis of the frequency, duration and ration of high intensity bursts compares to low intensity bursts provide an insight into:- percentage contribution of energy systems. depletion of energy stores. influence of recovery periods on energy replenishment and blood lactate levels

and the influence this has on subsequent performance. A further analysis of the nature of work and rest of elite soccer players shows that 46% of

work bouts takes less than 2sec and 10% last 10sec or longer. There is also a range of recovery periods between bursts of high intensity activity with 57% of recoveries taking less than 20sec and 3.5% of recoveries lasting 90sec or longer. The range of recoveries between bursts may have implications for the energy systems that are utilised during high intensity bursts. (Time -motion analysis of work-rate in English FA Premier League soccer: Peter G. O’Donoghue)

Analysis of Skill Frequencies Data

Data about frequency and effectiveness of skill performance of players can assist the improvement of player techniques and tactical issues.

Provides information in relation to physiological requirements of the game. Analysis of muscle movements specific to the the performance of skills

can be identified.

Skill Frequencies D

ata -Netball

Position ActivityNetball

GA(Av number of repetitions)

C(Av number of repetitions)

GD(Av number of repetitions)

Standing 252 294 275

Walk forward 296 387 332

Walk backward 132 149 148

Walk sideways 92 96 89

Shuffle 204 201 200

Jog 190 238 163

Run 70 106 44

Sprint 5 4 0

Rebound 3 0 4

Pass 76 103 59

Catch 110 115 52

Jump 43 52 50

Guard 50 60 116

Defend 11 38 49

Leap 11 20 18

Centre Pass 0 47 0

Shoot 36 0 0

Successful Goal 26 0 0

Missed Goal 18 0 0

An Analysis of Movement Patterns of Netball Players – Steele & Chad

Player completes 43 jumps indicating that power of quadriceps, hamstrings, gastrocnemius & tibialisanterior is important.

Player completes 103 passes indicating that muscular endurance and strength of biceps, triceps, wrist flexors and extensors is important.

Movement Pattern Data - Basketball

The anaerobic system was predominately utilised in the sprint. The sprint covered an average of 13.34m with a total of 23 bouts,

incorporating the use of the ATP/CP system and Anaerobic Glycolysis system depending on the frequency of sprints and recovery between

work bouts,The aerobic energy system made the greatest contribution – 47% of the total movement was jogging and when combined with the 25% of walking – aerobic system was involved in 72% of movement. A sound aerobic base is vital for recovery of ATP/CP system and break down of\waste products.

GPS Tracking Data

The use of motion analysis technology allows for individual monitoring and gives useful feedback for coaches and fitness staff. GPS technologies offer good precision in performance analysis through position and velocity of motion.

Data that can be gathered via GPS devices include:- distance covered by athlete – including intensity of movement

speed profile of the athlete

rate of acceleration (from standing still or from a running start) as well as deceleration ability (an important factor in agility and change of direction activities)

heart rate – correlates with speed, acceleration and distances

frequency and intensity of impacts

Collating Data

Speed & DistanceImpacts/Body Load

Tabulating GPS Data – Australian Rules Football

Work Variable Average ValuesTotal Distance (km) 12.5

Average Speed (km/hr) 6.8

Average Work to Rest 1:2.2

Maximum Speed (km/hr) 30

Intermittent Profile -Surges/Accelerations

Average Frequency

Surges below 5 km/hr 365

Surges above 14 km/hr 110

Surges above 16 km/hr 77

Surges above 18 km/hr 88

Accelerations over 4 km/hr - 1 sec

240

Accelerations over 10km/hr - 1 sec

10

Intermittent Profile -Longest Continuous Time

Time

LCT under 5 km/hr (min) 1:35

LCT over 13 km/hr (sec) 21.6

LCT over 15 km/hr (sec) 17

LCT over 17 km/hr (sec) 14

LCT over 20 km/hr (sec) 11

Steady state time above 8 km/hr (min)

22:38

Time in Speed Zones TimeTime under 6 km/hr (min) 66:28

Time under 8 km/hr (min) 76:46

Time 8-10 km/hr (min) 7:27

Time 10-12 km/hr (min) 7:41

Time 12-14 km/hr (min) 6:19

Time 14-16 km/hr (min) 4:32

Time 16-18 km/hr (min) 2:50

Time over 18 km/hr (min) 2:24

Time over 25 km/hr (sec) 35:53

Data presented in article:-Quantifying AFL Player Game Demands Using GPS Tracking(Wibsey & Montgomery)

Revision Questions

2. In observing the “work – rest” ratio of a basketball player “rest” (recovery) is best described as:-a. time spent in low intensity activity such as

standing, walking and sitting.b. time spent in low intensity activity such as

standing, walking, jogging and sitting.c. time spent in low intensity activity such as

sitting and standingd. time spent in low intensity activity such as

walking and jogging.

Playing Position

Category

JoggingDistance

(m)

SprintingDistance

(m)

TotalDistance

(m)Mobile 8200 2000 10200

Semi-mobile

4000 3200 7200

Set 1600 2200 3800

1.

Which energy system would players in mobile positions rely on most heavily?a. ATP/CPb. Anaerobic glycolysisc. Anaerobicd. Aerobic

Revision Questions

3. Outline the data gathered and procedure in each of the following collection methods:-• Skill frequencyAnswer: frequency of skills and movement completed during the game. Identify skills and record number of times individual players complete skill. Can add successful performance as another dimension. • Movement patterns Answer: map player movements during game. Identify different movement intensities and record distances covered. Tabulate data to identify number and distance of exercise bouts at varying intensities and total distance covered at each exercise intensity.

4. Outline the data gathered and procedure in each of the following collection methods:-• Skill frequencyAnswer: frequency of skills and movement completed during the game. Identify skills and record number of times individual players complete skill. Can add successful performance as another dimension. • Movement patterns Answer: map player movements during game. Identify different movement intensities and record distances covered. Tabulate data to identify number and distance of exercise bouts at varying intensities and total distance covered at each exercise intensity.

Revision Questions

5. Discuss how the data gathered could be utilisedby the coach to enhance player performance:-• Skill frequency Answer: establish involvement of specific fitness components and muscles which could be utilisedin developing training programs.- indicator of specific player’s involvement in game & highlight game skills which need to be developed. • Movement patterns Answer: identify energy system involvement in game and establish relative contribution of each. - used to develop training programs specific to the contribution of each energy system in the game.

6. Analysis of the data gathered on work – rest ratio’s of soccer players indicated that midfielders had the most recoveries under 20secs while defenders had the most recoveries over 45secs. What are the implications of these findings to establishing training programs?Answer: The shorter recoveries experienced by the midfielders may have an impact on the speed of recovery of energy sources and the subsequent use of these in high intensity bursts. In training it is important to perform a full range of bursts and the variation in recovery periods for players of different positions are taken into consideration when designing the conditioning elements of players training programs.

Revision Questions

7. The table below indicates work – rest data gathered on English Premier League Football Players.

What percentage of time is spent in low intensity activities?

Answer: 90%

Which energy system contributes most to the energy requirements of the midfielder?

Answer: aerobic sources contribute to the energy required during the 90% of the match spent performing low intensity activity such as standing, walking and jogging.

Results Defender Midfielder

Percentage of time at

work

9.2 11.0

Number of bursts (av)

28.4 32.1

Duration of high intensity

bursts (av)

3.1 (secs) 3.2 (secs)

Duration of low intensity bursts (av)

31.9 (secs) 27.1 (secs)

O’DonoghueTime Motion Analysis of Work-rate in English Premier League Soccer