Conditioning for Secondary School Players

1. Conditioning for Secondary School Players Kevin Kelly & Gary Mallon

2. 60mins to Complete This Workshop will address the key function of core stability and functional movement and the need to establish this as a building block for future development. This session will be full of practical examples of why, what and HOW to do it. It will also explore what “conditioning” we are trying to achieve with the 12 to 18 year old boys and girls.

3. Bill Foran "If young athletes develop a proper strength base they are going to have more power, in turn making them quicker and helping them jump higher. Their on-court basketball specific drills are important, you've got to be able to shoot and do all of that, but when they get stronger and more powerful, their quickness, speed and vertical jump go way up… 24th yr as Strength & Conditioning Coach of the Miami Heat

4. Bill Foran Kids want to get into the weight room and do the beach workout, chest and arms but the real key along with core strength is hip and leg strength. Everything they do from running to jumping to moving comes from the legs and hips and the strength and power allows you to do unbelievable quick, fast, and explosive movements." 24th yr as Strength & Conditioning Coach of the Miami Heat

5. Activating the Core Many people have trouble activating the core. Learn this before you can strengthen it. The problem The core muscles easily become dormant through poor posture, wrong food choices, tight muscles, pain etc. These factors must be addressed before the core muscles will work naturally

6. Neutral Spine Standing with correct posture & ensuring all the joints are optimally aligned. To find your neutral spine: Stand - heels, bum, shoulders & head against the wall. With 1 hand feel how much space there is in the arch of your lower back. You should have just enough room for one hand to slide into the arch of the lower back

7. Neutral Spine If you cannot get your hand in the arch or there is room for much more than one hand e.g. your fist. Your posture needs to be adjusted. Whenever possible try to reposition your body into the neutral spine position. This should be held for all exercises and even when not exercising e.g. when standing in a queue, sitting in the car etc.

8. Engaging the Core From the neutral spine position you can then activate the core muscles. You need to do this every time! Contract the pelvic floor muscles, by stopping yourself going to the toilet at the back then the front. Draw the stomach area below the belly button into the spine as closely (hard) as possible. Imagine you are trying to pull on a really tight pair of trousers and must get them over your lower stomach. It is also very important to use the larger muscles of the buttock and midsection.

9. Engaging the Core

10. Bridging Activation of posterior chain Lay on back with knees bent at approx 900. Arms should be crossed over chest Raise Hips by pressing down through the heels & engaging the glutes before holding top position Achieve a straight line from knee to hip to shoulder. Avoid lumber extension & flexion

11. Frontal Plank Develop Strength Endurance of Core Muscles Lye face down on ground & place elbows directly under shoulders Press through the feet & elbows to raise hips in the air & achieve a straight line through the ankle, hip & shoulder. Hold until loss of neutral pelvic alignment & sound scapula position

12. Side Plank Develop Strength Endurance of Core Muscles Lye on your side & place one foot onto the other and place elbow directly under shoulder Raise hips in the air by pressing through the feet & elbows & achieve a straight line through body position Hold until loss of neutral pelvic alignment & sound scapula position

13. Bird Dogs Activate Stabilising muscles throughout the core Begin on all fours. Achieve a neutral lumber position & set the scapula while engaging core Slowly raise arm to shoulder height and slowly lower before repeating on other side Trunk should remain braced throughout the entire movement Trunk position should not change & no noticeable weight shift should occur.

14. 4 Key Concepts There are 4 Key concepts which should be followed with every exercise where possible • Mid Foot Stance • Lumber Neutral • Ankle, Knee, Hip • Symmetry

15. Mid Foot Stance Activation of hamstring & glutes Weight distribution through the centre of the foot. Foot Flat throughout The Heel should not rise as the lunge is preformed If Weight falls forward they will be less active & there will be increased force on the knee If the foot rotates in the knee will experience rotational forces & the foot muscles will no be strengthened

16. Lumber Neutral Move through Pelvis rather than spine Smooth Inward arch at the Lower back which is not excessive Should be maintained through range of movement coming from hips Moving excessively through the spine increases the chance of back injury If the foot rotates in the knee will Watch for the spine flexing at the bottom of movements or extending at the start of upward movements

17. Ankle, Knee & Hip Alignment The glutes are controlling pelvic position & good knee health Maintain a Straight Vertical Alignment through the hip, knees & ankle on both legs If the foot rotates in the knee will Hips Shifts out to the side. Knee falls inwards (Usually accompanied with foot rolling inwards)

18. Symmetry Excessive differences between left & Right will cause compensations in movements The range of motion & movement achieved on one side of the body should be mirrored on the other Focus on the hips & shoulders when assessing symmetry A noticeable difference between the left & right sides in both how the movement is performed & the range through which it is performed

19. Functional Movement Analysis A Functional Screen can be used to assess competence in general dynamic movements It will provide a clear understanding of the players ability to stabilise the spine and lower limbs, mobility at the shoulder, and minimise injuries to the ankle, knee & shoulder

20. Inline Lunge • 90 degree knee angle is achieved at both front and back legs. • Hip-Knee-Ankle are in alignment. • Pelvis does not tilt laterally or over rotate. • Torso remains upright. • Balance is maintained. 2 3 4 5 1 3

21. Active Straight Leg Raise • achieves a minimum 90 degrees range of motion • opposite knee remains in contact with the towel • pelvis remains flat on the floor • head and shoulders remain in contact with the floor • maintains knee extension and ankle dorsi-flexion 1 2 3 4 5

22. Deep Squat • Heels must remain in contact with the floor at all times. • The knees are aligned over the feet • player achieves top of thigh parallel or lower to the floor. • The dowel is maximally pressed out throughout the whole movement and in-line with the ears. • Head and chest must face forward 1 2 3 4 5

23. Shoulder Mobility Complete for both sides Good • Fists are within 1 hand Length Average • Fists are within 1 ½ hand length Poor • Fists are not within 1 ½ hand length

24. Functional Movement Analysis • FMA therefore can be used to • Est. Each players strength, weakness & priorities for development • Help maximise the sport potential of each player • Determine the effectiveness of the training programme • Monitor player/team fitness progress & their response to training/playing. Ensure that a player is ‘fit to play’

25. 7 Primal Movement Patterns • Our Basic goal should be FUNCTION. • Use our time to make sure our bodies are 100% functional • Be able to perform all the movements that are necessary & Stay injury free • Squat • Lunge • Push • Pull • Bend • Twist/ Rotate • Gait Gait is the way in which we move our whole body from one point to another. This is done by walking, run, skip, hop etc.

26. Squat If only…. I remember when I was..

27. Squat Develop a foundation Squat Pattern for future progression Start with feet slightly outside of hip width & toes slightly angled outwards Weight should be through the center of the foot. Lower the center of gravity slowly be breaking at the ankle, knee & hip. Aim to reach parallel while keeping chest big Not maintaining lumber position throughout movement. Knees not tracking over toes

28. Lunge Develop Hip and lower limb Control feet should stay hip width as you move down the floor Aim for a tall posture with upper body while keeping chest big Ideally, you want both knees at 900 knee should track directly over center toe without them falling in or going out with each step. the front knee overly flexed and out in front of your toes flat arches

29. Lateral Lunge Improve range of adductors & single leg control/Strength Place feet approx 1-1.5m apart with toes pointing slightly outwards/ Squat to one side while keeping the dragging leg straight Attempt to sit back into the squat while keeping the chest big Hip not inline with knee

30. Lunge – Mountain Climbers Improve range around hip & lower limb adductors Begin in Press up Position Aim to place 1 foot slightly outside the hand on that side Drop the hips towards the floor before returning to start position Moving through movement to quickly. Not Balanced before dropping hips towards the floor

31. Push – Press Up Develops Stabilising muscles around the shoulder Begin in front plank position resting on hands. Set shoulder blades back & lower towards ground by bending elbows Aim to reach a few inches above ground & push back up again Not achieving a straight line through the ankle, hip & shoulder. loss of neutral pelvic alignment & sound scapula position Errors

32. Pull – Overhead Pulldown Scapula Awareness & General Shoulder mobility Raise hands to shoulder height, approx 1m apart Raise hands slowly overhead then pull downwards towards the ribs Maintain trunk position Excessive lumber extension Forcing movement instead of gradually improving

33. Pull – Overhead Pulldown Scapula Awareness & General Shoulder mobility Raise hands to shoulder height, approx 1m apart Raise hands slowly overhead then pull downwards towards the ribs Maintain trunk position Excessive lumber extension Forcing movement instead of gradually improving

34. Bend - Single Leg RDL strengthening the hamstrings & glutes & stabilises muscles around the foot, knees and hips Stabilise on one leg & Starting the movement from the hips, begin to tilt your upper body forward & downKick your free leg behind you while lowering your upper body towards the ground until your torso is parallel to the floor Not moving your upper body and free leg simultaneously. Not keeping back flat throughout

35. Bend – Walking Hamstring Improve hamstring flexability Step onto lead foot and push hips backwards while maintaining a slight knee angle on the lead leg To increase stretch push hips back further or increase forward lean of trunk Allowing trunk rotation or flexion at the lumber spine

36. Twist/ Rotate - Cobra Improve Mobility about the hip Lay Face down in a crucifix position Raise the left leg in the air & attempt to touch the opposite hand Shoulders not remaining in position and in contact with the ground

37. Gait – Star Jumps Improve range about the shoulder joint & Landing mechanics Jump up in air and split legs apart At the same time raise arms out to side. After a quick ground contact time return to start position & repeat

38. Gait – Skipping Develop sound running mechanics & general co-ordination High alternate knee drives with short contact time Use arm opposing arm drive to counter balance lower limb force Keep abs tight & ensure contacts are light Not driving knee past waist height

39. Gait – Lateral Movement Develop sound movement mechanics & general co-ordination Shuffle side to side while maintaining a low center of mass Change of direction should involve a small lateral lunge Not Staying upright and maintaining hip control

40. Gait – Acceleration/Deceleration Sprints Develop sound running mechanics Assume an athletic standing stance Drive forward maintaining a forward lean Then rapidly decelerated by shortening stride length, lowering center of mass & lifting the chest Starts to Stop 5 steps,4,3,2,1..

41. Guidelines to follow Coach to Player Ratio 1 to 10. Close supervision is required when young players are learning exercises for the first time All Players learn best by doing. When teaching a new exercise, have the player perform the exercise under your watchful eye. (Not Circuit Style for Learning Exercises) Players should feel comfortable with the program and should look forward to the next workout

42. Programme Planning Begin with Exercise learning, and get this right! Start with Body weight/ light weight and high reps Beginning with relatively light loads will allow for appropriate adjustments to be made. Maximal lifting is not recommended for general conditioning purposes. Increase the weight/ Technique difficultly, gradually as strength improves. e.g. Making Exercises Single Leg, use of Resistance bands, TRX, Medicine Balls, Partner

43. Programme PlanningSets, Reps & Weight increase the load and decrease the reps as strength improves. Move to 1 set of 10 to 15 repetitions on 6 to 8 exercises that focus on all the major muscle groups of the upper and lower body. Two training sessions per week on nonconsecutive days is sufficient. Generally a 1kg-2.5kg increase in weight is consistent with a 5% to 10% increase in training intensity. Progression can also be achieved by increasing the number of sets (up to 3) or number of exercises.

44. General Conditioning • Structured Programme (the Key is gentle progression) • Six Week Periods(meso-cycle) Broken into 7 days(Micro-cycles) • Each Meso-cycle includes 1-2 easy weeks, which happen after a really good 5-7 days • From the Beginning the first few weeks shouldn’t hurt • Gradually progress from easy training to intense training to reduce the risk of injury. • When players stop training for as little as two weeks their conditioning levels decline.

45. General Conditioning • Follow the FITTE principle of training • F Frequency: two - Three times per week. • I Intensity: 60-85% of heart rate maximum • (220 – Age, done after 2-4mins • activity) • T Time: from 10-15mins to 20, 40, 60 • minutes. • T Type: Run, jog, cycle, row etc. • E Enjoyment: this will increase the likelihood of • the player keeping to the • programme.

46. Conditioning Making the best use of your time? Challenge Games/ Matches Small Sided Games Fitness through Drills 2v2, 2v3, 1v1 Exercises Interval Training/ Tabata

47. Conditioning - Tabata GAA Context Group 1 Group 2 2mins Skill Learning 4mins Tabata 1v1 Active Rest 4mins Active Rest Tabata 1v1 5mins Game Context Is applying a brief high intensity circuit method workout of 20sec Work; 10sec Rest; x 8 = 4mins

48. Conditioning - Push the Button Aim: Attacking, Defending, Ball Control, Confidence on the Ball, Work Rate • 1v1 win possession & pass ball to your teammate

49. Conditioning - Wall Ball Play GAA Version of Squash, Ball is permitted to bouce once. First to 21 wins Variations • Ball can bounce twice • Player can only use 2 touches • Weak Side only • Ball must hit target zone on the wall

50. Conditioning - Small Sided Game - Wipe Out Aim: Focuses players and leads to a higher degree of intensity. Players are keener to defend, find space shoot sooner & turn over the ball • To win the game a team must score 3 times consecutively, without their scores being interrupted by their opponents scoring. • Should their score be interrupted then their scores are wiped out!