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Heart Rate Analysis of Training and Games

Join SINI Sport Physiologist Declan Gamble in this workshop to explore heart rate analysis in training and games. Learn about the basic physiology of heart rate, match heart rate data, correct HR intensity, and its application in program planning. Discover when and why to use heart rate observations, technological advances like heart rate monitors, and factors affecting HR. Explore Gaelic Football's intensity levels, corresponding heart rates, and positional differences. Gain recommendations on training zones, player motivation, and integrating HR into training programs.

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Heart Rate Analysis of Training and Games

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  1. Heart Rate Analysis of Training and Games Declan Gamble - SINI Sport Physiologist

  2. Outline of Workshop • Introduction • Basic physiology of heart rate (HR) • Match Heart Rate Data • Practical Session • 45 mins, warm-up and skills drills • HR during training • Training results and Feedback • Correct HR intensity • Application to programme planning

  3. What is Heart Rate? • HR = Pulse • How to find your HR • Resting HR • HR during exercise

  4. When and Why would you use Heart Rate Observations? • Duringwarm-up • Duringdrills • Duringrecoverybetween drills • Duringcool-down • Athalf-time • In themorning

  5. Technological Advances • Heart Rate Monitors

  6. Technological Advances • Polar® Team System

  7. Terminology • Maximum HR (HRmax) • E.g. 196 bpm • 20m multistage shuttle-test

  8. HRmax Start Finish

  9. Terminology • % Maximum HR (%HRmax) • E.g. 196 bpm = 100% HRmax

  10. Anaerobic Intervals Intensive Endurance Recovery Extensive Endurance

  11. E.g. of Target Heart Rate Zones • Recovery Training <136 bpm (<70%) • Extensive Endurance 137-156 bpm (70-80%) • Intensive Endurance 157-176 bpm (80-90%) • Anaerobic Intervals >177 bpm (>90%)

  12. Factors which can affect HR • Environment (temperature & conditions) • Competition (level, stress, adrenalin) • Fitness level • Hydration (dehydration) • Nutrition (energy) • Drugs (stimulants & beta blockers) • Fatigue?

  13. Gaelic Football involves….. • High Intensity Activity (sprinting, tackling & support play) • Physical Contact (tackling, contesting possession of the ball & marking) • Low Intensity Activity (jogging, walking, recovering & breaks in play)

  14. What are the Corresponding Heart Rates…..?

  15. First Half Second Half

  16. National Football League Games, (2000) n = 15

  17. Heart Rate Distribution n = 15

  18. UUJ Sigerson – Challenge Game, 2002 • 2 3 4 5 6 7 8 9 10 • Player

  19. Down NFL, 2004

  20. Corresponding Heart Rates…..? • High intensity activity (~ 80-97% HRmax) • 80% of match time or 55 mins • Low intensity activity (~ 70-80% HRmax) • 20% of match time or 15 mins

  21. Positional Differences?

  22. What Heart Rate(s) should Players Train at…...?

  23. Practical Session

  24. WU K/pass H/pass Game (7 v 7) Game (11 v 11) Block

  25. Use of Conditioned Games

  26. Individual Player Motivation!!

  27. Recommendations • Increase trainingintensity • Correcttraining zone • Plansessions • Structurerecovery

  28. County Senior Training 24/2/04

  29. Match vs Training Comparisons

  30. UUJ Sigerson – 2002 1 2 3 4 5 6 7 8 9 10 Player

  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

  32. Integrating Heart Rate into Training Programmes

  33. Process • Educatecoaching staff & players • Determine correcttraining intensity • Plansessions • Structurerecovery • Implementintervention

  34. What Type of Drills/Exercise? • Conditioned/modifiedgames • Unlimited variations • Anyskills drill • Regulate the intensity • Intermittent exercise • Running, cycling, swimming, rowing

  35. Examples of using Modified Games to Develop Gaelic Football Specific Endurance

  36. Sport Specific Endurance • Extensive Endurance Training • 15 vs 15(whole pitch) • 2games of 10 mins / 2 min recovery • Progress to • 6/7 games of 10 mins / 2 min recovery • (70-85% MHR)

  37. Sport Specific Endurance • Intensive Endurance Training • 9 vs 9(box to box) • 5 games of 8 mins / 2 min recovery • Progress to • 8/9 games of 8 mins / 2 min recovery • (80-92% MHR)

  38. Sport Specific Endurance • Extensive Interval Training • 3 vs 3(20 x 30 m) • 6 x 3 mins / 3 min recovery • 12 x 3 mins / 1 min recovery Maximum quick recovery training (85-95% MHR)

  39. Examples during Training when Exercise Intensity is not High? Technical and/or Tactical sessions? Shooting drills?

  40. Examples of Weekly Training Cycles

  41. Preparation for League Game on Sunday

  42. Training Cycle – no Game at Weekend

  43. Using Resting Heart Rate to Monitor Recovery Inadequate recovery Elevated HR Normal HR Game Game

  44. To Conclude

  45. Heart Rate can be used to… • Condition players to compete at a high intensity • Maximise training efficiency • Enhance sports specific fitness • Facilitate recovery • Improve performance

  46. Questions?

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