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Paul Boyle BASES Accredited Exercise Physiologist

Fitness with the Sliotar. Paul Boyle BASES Accredited Exercise Physiologist. 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.

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Paul Boyle BASES Accredited Exercise Physiologist

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  1. Fitness with the Sliotar Paul Boyle BASES Accredited Exercise Physiologist Ulster Council CPD Programme 2007

  2. Can Fitness for Hurling be Developed with the Siiotar? Ulster Council CPD Programme 2007

  3. 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 Ulster Council CPD Programme 2007

  4. Fitness for Hurling-why??? • Improve performance • More reslilient players (tougher) • Prevent Injury Ulster Council CPD Programme 2007

  5. Fitness for Hurling What is Required? Ulster Council CPD Programme 2007

  6. FLEXIBILITY STRENGTH QUICKNESS PERFORMANCE ENDURANCE POWER SPEED ENDURANCE SPEED/AGILITY SKILL Ulster Council CPD Programme 2007

  7. Principles of Fitness Training t i r t TIME i INTENSITY r RECOVERY Ulster Council CPD Programme 2007

  8. The Training Effect Ulster Council CPD Programme 2007

  9. The Training EffectSelye H. The Stress of Life, 1957 TRAIN RECOVERY Ulster Council CPD Programme 2007

  10. NON-ADAPTATION (Yo-Yo Effect) Training bouts too far apart Ulster Council CPD Programme 2007

  11. Training bouts too close-insufficient recovery time PERFORMANCE DECREASE Ulster Council CPD Programme 2007

  12. PERFORMANCE INCREASE Optimal training response Ulster Council CPD Programme 2007

  13. MESOCYCLES 3 Hard Weeks 1 Recovery Week 3+1 Ulster Council CPD Programme 2007

  14. TRAINING INTENSITY HIGH MEDIUM Ulster Council CPD Programme 2007

  15. RECOVERY OF TISSUES MUSCLE TENDON BONE Tendons need to be strengthened and prepared for high intensity training Ulster Council CPD Programme 2007

  16. Time • Frequency (x per week) • Duration of exercise • Duration of Session Ulster Council CPD Programme 2007

  17. 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!) Ulster Council CPD Programme 2007

  18. 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?? Ulster Council CPD Programme 2007

  19. 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 Ulster Council CPD Programme 2007

  20. Duration of Session? • Depends on objective of session • Conditions • < 1.5 hours or may risk injury Ulster Council CPD Programme 2007

  21. Intensity-How Hard • Overload- Have to Stress the Body • Progression-Have to Continue to Stress the Body as players get fitter Ulster Council CPD Programme 2007

  22. 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. Ulster Council CPD Programme 2007

  23. Intensity-How Hard • Endurance - 60-90% HRmax • Speed Endurance - 90%-Max Effort • Speed - 100% Effort • Flexibility-To point of ‘tension’ in muscle –no pain Ulster Council CPD Programme 2007

  24. 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 Ulster Council CPD Programme 2007

  25. Technological Advances • Heart Rate Monitors Ulster Council CPD Programme 2007

  26. Technological Advances • Polar® Team System Ulster Council CPD Programme 2007

  27. HRmax Start Finish Ulster Council CPD Programme 2007

  28. First Half Second Half Ulster Council CPD Programme 2007

  29. Positional Differences? Ulster Council CPD Programme 2007

  30. Striking WU H/pass Game (7 v 7) Game (11 v 11) Ulster Council CPD Programme 2007

  31. Match Facts • On average players exercise above 80% HRmaxfor ~80% of the total match time • This equates to 55 mins in a 70 min game • (48 mins in a 60 min game) • NBTraining intensity needs to be elevated to replicate the competitive demands of games Ulster Council CPD Programme 2007

  32. What Type of Drills/Exercise? • Conditioned/modifiedgames • Unlimited variations • Anyskills drill • Regulate the intensity • Intermittent exercise • Running, cycling, swimming, rowing Ulster Council CPD Programme 2007

  33. Recovery • Between exercises- will dictate what component of fitness you are developing • Between Workouts- will maximise the training effect and avoid overtraining Ulster Council CPD Programme 2007

  34. ‘Recovery is the least understood component of training and competition. Too often the recovery element is overlooked as an essential aspect of any training regime’. (Rowbottom et al. 1998, In Overtraining in Sport, Human Kinetics) Ulster Council CPD Programme 2007

  35. Current issue Ulster Council CPD Programme 2007

  36. RECOVERY – THE FORGOTTEN TRAINING PRINCIPLE METHODS • Optimal work/rest ratio • Nutritional • Physical • Psychological Ulster Council CPD Programme 2007

  37. Optimal work/rest ratio Take Control Make sure you control tir time Intensity recovery Ulster Council CPD Programme 2007

  38. Endurance training and multiple 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) Ulster Council CPD Programme 2007

  39. Endurance - Interval Training models Long intervals (Early Pre-season) 3-12 mins, 80-90% Hrmax, rest periods 1-4 mins, total time 20-50 mins, e.g (12+3), (6+2), (4+2) short intervals (Late Pre-season) 1-3 mins, 90-95% Hrmax, rest periods 20-60 sec, total time 15 -40 mins, e.g (3:00+3:00), (2:00+1:00), (1:30+30), (1:00+0:30) Short:short intervals (Competition Phase) 5-15secs, 95% HRmax, rest periods 5-15secs, total time 10-35 mins, e.g (15+15), (10+10), (5+10). Boyle et al. 1999 Ulster Council CPD Programme 2007

  40. Endurance - Interval Training models What does this all mean? High Intensity, multisprint endurance can be developed in short bursts of 10-15 seconds as long as you have short recovery periods. So drills are ideal, but have to adhere to tir Ulster Council CPD Programme 2007

  41. RECOVERY METHODS Ulster Council CPD Programme 2007

  42. 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. Ulster Council CPD Programme 2007

  43. 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 Ulster Council CPD Programme 2007

  44. 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 Ulster Council CPD Programme 2007

  45. PHYSICAL RECOVERY Ulster Council CPD Programme 2007

  46. Cool-down Active aerobic recovery enhances lactate removal 50-65% VO2max in trained subjects (Hermansen & Stensfold, 1972) Ulster Council CPD Programme 2007

  47. 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) Ulster Council CPD Programme 2007

  48. POOL SESSION Ulster Council CPD Programme 2007

  49. 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) Ulster Council CPD Programme 2007

  50. Cold Immersion Ice Immersion (Cryotherapy) Analgesic (Bompa 1999) Reduced muscle damage and stiffness (Eston & Peters, 1998) Flushing Effect? Ulster Council CPD Programme 2007

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