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Speed as a skill!!. Munster Coaching Conference April 2008 Pat Flanagan BA PhysEd, MSc. Aims of Workshop. To explain the basis for making speed work an integral part of your training programme To demonstrate some speed practices/drills with and without the ball
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Speed as a skill!! Munster Coaching Conference April 2008 Pat Flanagan BA PhysEd, MSc.
Aims of Workshop • To explain the basis for making speed work an integral part of your training programme • To demonstrate some speed practices/drills with and without the ball • Specifically the following will be addressed: • Physiology of Speed • Aspects of Speed • Planning and Periodisation for speed
Outcomes • Coaches will have a better understanding of what speed means • Coaches will review their current planning for speed • Coaches will include more specific speed drills into their sessions
Younger Players • Are not mini-adults • Pre and post puberty and growth spurt • Poor temperature control • Poor anaerobic capacity • ABC,s (Athleticism/agility, Balance, Coordination, Speed • Concentrate on fun and skill • Should play a variety of sports (14/15)
Time Analysis*2006 All-Ireland Football Final* * Activity bout analysis. LH 2006
Physiology of Speed ‘It does exactly wot it seys on de tin’
Muscle Fibres: Slow Twitch • Energy efficient • Low power generation • Difficult to fatigue • Many mitochondria • Posture, walking, jogging • Highly oxygenated • Low activation threashold
Fast Twitch • High power output • Fatigues easily • Thick • Less mitochondria • Sprinting, jumping, kicking • Does not need oxygen • High activation threashold
Fast Twitch A • High power output • Fatigues slowly for a FT • Thick • Less mitochondria • 40 to 300 metres • Does not need oxygen but can use it • Highish activation threshold
Fast Twitch B • Very high power output • Fatigues rapidly • Thick • Less mitochondria • 1-40 metres • Does not use oxygen • High activation threshold
Fast Twitch C • Trainable to be what you want it to be • 20% of fibres • What type of training do you do?
Motor Neurons • Slow twitch neurons, thin, recruited first, fatigue resistant, low threshold, slow conductivity • Fast Twitch neurons, thick, recruited second, fatigue easily, high threshold, high conductivity
Training for Speed • Strength • Core Stability • Power • Flexibility • Speed Endurance • Aerobic endurance • Agility • TECHNIQUE
TECHNIQUE: Speed as Skill • Body position • Arm action • Knee lift • Head position • Hip position..COG • Heel recovery • Relaxation • Foot strike
Aspects of Speed • Reaction…1m • Power….10m • Acceleration…..10-25m • Speed…..30m-60m • Speed endurance……60m+ • Deceleration/Direction change
SPRINTING PERFORMANCE STRIDE LENGTH STRIDE FREQUENCY STRENGTH TECHNIQUE COORDINATION FLEXIBILTIY SPECIFIC ENDURANCE Jonath et al 1995
Reaction/Power • Standing starts • Moving on spot starts • Lying down • Holding start • React to ball starts • Starts with harness • Combination
Acceleration • Strides • Acceleration runs • Pick-up sprints • Hollow sprints • Harness runs • Zig-zag runs
Speed Endurnce (Short/Long) • Strides..Technique • Acceleration runs • Shuttle runs • Hollow sprints • Parachute runs • Zig-zag runs • Hill training • Three Man Weave
Deceleration/Direction Change • Strides with Swerve • Acceleration runs • Shuttle runs • Reaction Drills • Parachute runs • Zig-zag runs • Hill training • Three Man Weave
Basic Speed • Downhill running • Parachute release • Towing • Wind assisted • Practice being fast • Staggered races
Testing for Speed • 20m-50m timed run • Flying 30m run • 200m timed run • Vertical jump • Standing long jump • 5 single leg hops for distance • Shuttle test for distance • Margaria Power Test