PERIODISATION FOR SQUASH

1. PERIODISATION FOR SQUASH Major (R) S.Maniam Chairman - Coaching Commission World Squash Federation

2. Workshop Outcomes • By the end of this workshop, you should have an understanding of the following: • What is and why Periodisation • The Phases and Cycles in Periodisation • What is Tapering , Transition and Peaking Index • How it all comes into play in the annual squash plan Maj(R)S.Maniam

3. OVERVIEW • To compete at the elite level squash players require to develop and be proficient in a range of attributes. • Ideally players use a periodised approach to training for optimal long-term development, which allow them to sequentially develop these attributes over a desired period of time • Remember "If you don't know where you are going, don't be surprised to arrive somewhere else."

4. PERIODISATION • WHAT & WHY? - Periodization is the art and science of planning and integrating all training components (technical, tactical, physical and tactical) and social factors (sleep, nutrition, hydration, drug education, career guidance) into a sequence that will optimize the development of an athlete and lead to peak performance at the desired time, while avoiding plateau and overtraining. Maj(R)S.Maniam

5. The Phases A Periodised Plan has three phases: • Preparatory (Pre-Season) * Gen Preparatory * Specific Preparatory • Competition (In-season) * Pre-Competition * Competition 3. Transition (Off-Season) * Rest followed by Active Recovery

6. Periodisation Cycles • Microcycle • 5-7 days. • Normally a week • Mesocycle • Major training phase within a year (4-6 weeks) • Normally a month • Macrocycle • A training year

7. TRAINING COMPONENTS • TECHNICAL SKILLS • TACTICAL SKILLS • PSYCHOLOGICAL SKILLS • PHYSIOLOGICAL SKILLS • LIFE SKILLS

8. TECHNICAL SKILLS • FUNDAMENTALS OF THE SWING • STRIKING AND MOVEMENT TECHNIQUES • SOLO DRILLS • TECHNICAL AND TACTICAL DRILLS (SIMPLE AND PRESSURE DRILLS) • DRILLS WITH COACH (SIMPLE AND PRESSURE DRILLS) • CONDITIONED GAMES • MATCH OVERLOAD AND MATCHPLAY • COMPETITION

9. TACTICAL SKILLS • TACTICAL DRILLS AND GAMES • DECEPTION AND DECISION MAKING • PERFORMANCE ANALYSIS – NOTATIONAL AND VIDEO

10. PSYCHOLOGICAL SKILLS • GOAL SETTING AND MOTIVATION • RELAXATION • VISUALISATION AND IMAGERY • BREATHING TECHNIQUES • COPING WITH STRESS • FOCUSSING

11. PHYSIOLOGICAL SKILLS • COMPONENTS: • Aerobic • Anaerobic • Strength – gen, max, power, end • Flexibility • Agility • Balance • Core stability • Co-ordination • Reaction and Response Time

12. LIFE SKILLS • Nutrition • Athlete Career Guidance • Athlete Education Guidance • Rest and Recovery Patterns • Drugs – Counselling • Habits

13. Periodisation for Technical and Tactical Skills • GPP • TECHNICAL SKILLS • Error Correction • Learning of new skills • Closed drills • Movement Technique • TACTICAL SKILLS • Game styles • Video Analysis - Understanding different game plans Maj(R)S.Maniam

14. SPP • TECHNICAL SKILLS • Open drills • Deception and Anticipation • Pressure Drills • Movement Technique when under pressure • TACTICAL SKILLS • Video Analysis – player and opponent matches Maj(R)S.Maniam

15. Pre-Competition • TECHNICAL • Conditioned Games • Game plans • Match overload • Match play • Closed Drills • Test matches • TACTICAL • Video Analysis - Maj(R)S.Maniam

16. Periodisation for Physiological Skills GPP • Aerobic Build-up • General Strength • Hypertrophy • Fitness Test Maj(R)S.Maniam

17. SPP • Speed and Agility • Speed and Strength Endurance • Maximum Strength • Power – Conversion • Plyometrics • Fitness Test Maj(R)S.Maniam

18. Pre-Comp • Lactate Training – (Tabata type activity) • Speed and Agility (High Intensity, Low duration) • Tapering – Mileage – less is more - Training Intensity – more is more Maj(R)S.Maniam

19. Mental skills • Goal Setting • Motivation • Coping Strategy • Visualization • Concentration • Self-Talk • Relaxation • Energizing (activation) Maj(R)S.Maniam

20. Periodization Of Mental Skills GPP • Introduction to the skill (Explain concept) • Development of the skill in a quiet setting SPP • Incorporation of the skill in sport specific situation (Specific application) • Refinement of the skill in training and in preparatory competition COMPETITION • Integration of the skill in strategies of competition • Use of the skill in competition to achieve IPS Maj(R)S.Maniam

21. Summary of Periodisation Components Maj(R)S.Maniam

22. Peaking Index - Classification of Yearly Competition Schedule Peaking Index 1 - NO EMPHASIS • Training continues as usual. May train on competition day. • e.g. local leagues, local club competitions, ladder matches. Peaking Index 2 - MINOR EMPHASIS • Taper period – 1 day. (Generally no training on competition day) • Active rest/recovery – 1 day • Total 1 – 2 days (slightly disrupted training) • e.g. local competitions

23. CLASSIFICATION OF YEARLY COMPETITION SCHEDULE-cont’ Peaking Index 3 -FIRST MINOR PEAKING COMPETITION • Taper period – 2-4 days • Active rest/recovery – 1-4 days • Total 5-7 days disrupted training • e.g. national championships, test matches Peaking Index 4 - FIRST MAJOR PEAKING • Taper period - 4-10 days. • Active rest/recovery 5-7 days • Total 9-17 days (not including competition period) • e.g. international open events, selected PSA, WISPA events.

24. CLASSIFICATION OF YEARLY COMPETITION SCHEDULE-cont’ Peaking Index 5 - MOST IMPORTANT YEARLY PEAK • Taper period – 14-21 days • Active rest/recovery 4-12 weeks • Total 6-15 weeks disrupted training (not including competition period) • e.g. the Olympics, World championships, Asian championships, Asian Games • The star rating level is dependant on the competition level.

25. A blank periodisation form Maj(R)S.Maniam

26. Sample Annual Plan Maj(R)S.Maniam

30. THANK YOU Maj(R)S.Maniam