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Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Planning For Success & Preparing for Competition Lucozade Sport Education Programme

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Page 2: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Presentation Outline

1. Identify the importance of a balanced approach to sporting success.

2. How to ensure sporting success.3. Goal setting, performance profiling.4. Effective program planning.5. How to prepare for competition.

Page 3: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Sporting Success 2008

Boxers Kilkenny Hurlers Paralympics

Page 4: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Components of Sporting Success

Physical Fitness

Tactical Awareness

The Individual Lifestyle

Technical Ability

Mental Fitness

Support System

Page 5: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Components of FitnessENDURANCE

SPEED

FLEXIBILITY

AGILITY

REACTION

ANAEROBIC POWER

POWER

STRENGTH

BODY COMPOSITION

COORDINATION

BALANCE

PHYSICAL

FITNESS

Page 6: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

What components are required for your sport?

• GAA• Soccer

• Athletics• Basketball• Swimming

Page 7: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Successful Athletes

Great athletes are not born, they are made.

Mix of genetics, environment, passion and strive to win, often a sacrificial lifestyle, an excellent coach and an

obsession with consistency. (Sebastian Coe)

Page 8: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Factors Affecting PerformanceP

erfo

rman

ce

Lifestyle

Physical

Mental

Tactical

Technical

Page 9: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Planning/Lifestyle

Page 10: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Ensuring Success

• Live and Breathe your sport (Passion)• Good Preparations, Discipline, Quality

Training• Commitment, Confidence, Control,

Concentration.• Ensure adequate;

-REST-DIET-RELAXATION-STRESS

MANAGEMENT

Page 11: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Planning

Failing to plan is planning to fail……

Planning Tools; - Goal Setting- Performance

Profiling- Reverse Planning

1. Commitment2. Flexibility“Desire is the key to motivation, but it’s determination and

commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.”

Mario Andretti

Page 12: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Task 1 – Know your Athlete

Page 13: Planning For Success & Preparing for Competition Lucozade Sport Education Programme
Page 14: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Goal Setting

1. Theory of Motivation2. Focus / aim to all activities3. Focuses attention of the athlete

‘Good goal setting lays the foundation for good motivation’

Page 15: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Goal Setting

Going for a drive- destination unknown, route unknown

No Goal

No Plan

A

????B

Page 16: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Goal Setting

Driving from A to B with a good

road map

Clearly defined

goal and a way to get

there

Intermediate goal

Intermediate goal

Major goal:

B

Start: A

Page 17: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Goal Setting

DREAM GOAL

YEARLY GOALS

PERFORMANCE GOALS

ACTION STEPS

I want to be European Champion

Page 18: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Goal Setting Guidelines

SpecificMeasurableAgreedRealisticTime PhasedExcitingRecorded

Page 19: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Performance Profiling

• Identify the fundamental characteristics of an elite athlete/player in your sport.

• Rate your current perceived level (1-10) for each of these characteristics.

• Establish discrepancies and set appropriate goals.

Page 20: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Performance Profiling(Track & Field)

Page 21: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Why Profile?

• Measure & judge performance• Assess goals that have been set• Provide feedback• Identify key elements/characteristics to

improve• Create athlete awareness in team

development

Page 22: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Reverse Planning

• Involves dividing the yearly training plan into smaller and, therefore, easier to manage training phases.– Macrocycles (Yearly plans)– Mesocycles (Monthly plans)– Microcycles (Weekly or daily session

plans)

• Each phase has a separate specific goal

Page 23: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Periodisation• A fancy word for a basic concept• The sequential cycling of various

training principles and variables over time in order to peak for certain competition(s), basically organising training year into different phases.

• Microcycles should vary in intensity, duration and specificity.

Page 24: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Key Components of Periodisation

• Macro, Meso, Micro• Off-Pre-In Season periods• Single & Double Periodisation (Indoors &

Outdoors)• Tapering• Volume• Intensity

Page 25: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Training Principles

• OVERLOAD – pushing the body beyond the level it is used to (frequency, intensity, duration)

• SPECIFICITY – training for the specific demands of your sport

• RECOVERY – allowing adequate recovery

• PROGRESSION – altering training load in response to physiological

adaptations (avoids boredom)

• REVERSIBILLITY – detraining effects

Page 26: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Phases of PeriodisationPhase Month Aim of this Phase

Recovery Period Sept Active Recovery

Early Preparation Period

Oct, Nov General Strength and Endurance

Preparation Period Dec, Jan Max Strength & General Endurance

Pre Competition Feb, March Max Strength & Specific Endurance

Early Competition Apr, May Specific Endurance, Technique

Peak Competition June, July, Aug

Competition Preparation

Page 27: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

2009 Year Planner

Day Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec

Mon           1            

Tue           2     1     1

Wed       1   3 1   2     2

Thur 1     2   4 2   3 1   3

Fri 2     3 1 5 3   4 2   4

Sat 3     4 Indoor Champs 2 6 4 1 Celtic Games 5 3   5

Sun 4 1 1 Leinster Indoors 5 Indoor Champs 3 7 Leinsters 5 League R2 2 Seniors Nat Champs 6 4 XC County 1 6

Mon 5 2 2 6 4 8 6 3 7 5 2 7

Tue 6 3 3 7 5 9 7 4 8 6 3 8

Wed 7 4 4 8 6 10 8 World Youths 5 9 7 4 9

Thur 8 5 5 9 7 11 9 6 10 8 5 10

Fri 9 6 6 10 8 12 10 7 11 9 6 11

Sat 10 7 7 Schools XC 11 9 13 Leinsters 11 u/12-u/19 Nat Champs 8 League Final 12 10 7 12

Sun 11 8 8 12 10 County Champs 14 League R1 12 u/12-u/19 Nat Champs 9 13 11 XC County 8 13

Mon 12 9 9 13 11 15 13 10 14 12 9 14

Tue 13 10 10 14 12 16 14 11 15 13 10 15

Wed 14 11 11 15 13 17 15 12 16 14 11 16

Thur 15 12 12 16 14 18 16 Euro u/23 13 17 15 12 17

Fri 16 13 13 17 15 19 17 14 18 16 13 18

Sat 17 14 14 18 16 20 18 Schools Int 15 World Champs 19 Euro Junior Clubs 17 14 19

Sun 18 15 15 19 17 AAI Games 21 Leinsters 19 Juv Nat Champs 16 20 18 15 20

Mon 19 16 16 20 18 22 20 Euro Youths 17 21 19 16 21

Tue 20 17 17 21 19 23 21 18 22 20 17 22

Wed 21 18 18 22 20 24 22 19 23 21 18 23

Thur 22 19 19 23 21 25 23 Euro Juniors 20 24 22 19 24

Fri 23 20 20 24 22 26 24 21 25 23 20 25

Sat 24 21 21 25 23 Combined Events 27 Tailteann Games 25 Multies Nat Champs 22 26 Schools Multies 24 21 26

Sun 25 22 22 26 24 Leinsters 28 Junior & u23 Champs 26 23 27 25 Leinster XC 22 27

Mon 26 23 23 27 25 29 27 24 28 26 23 28

Tue 27 24 24 28 26 30 28 25 29 27 24 29

Wed 28 25 25 29 27   29 26 30 28 25 30

Thur 29 26 26 30 28   30 27   29 26 31

Fri 30 27 27   29   31 28 Community Games   30 27  

Sat 31 28 28 Schools Int XC   30 Irish Schools     29 Community Games   31 28  

Sun     29 Indoor Champs   31     30     29  

Mon     30         31     30  

Tue     31                  

Wed                        

Page 28: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Double Periodisation Indoor & Outdoor Season

Phase Length Month

Phase 1 6wks Oct, Nov

Phase 2 8wks Nov, Dec, Jan

Phase 3 6wks Jan, Feb

Phase 4 4wks Feb, March

Phase 1 6wks March, April

Phase 2 5wks April, May

Phase 3 7wks June, July

Phase 4 6wks July, August

Phase 5 4wks September

Page 29: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Phase Planning (Macrocycle)Year Plan (example only)

Wee

k

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48

Phase

Physical

Mental

Techical

Tactical

Eve

nts

Pre

-Sea

son

Tria

l 1

Pre

-sea

son

Tria

l 2

Mat

ch 1

Mat

ch 2

Mat

ch 3

Mat

ch 4

Mat

ch 5

Bye

Mat

ch 6

Mat

ch 7

Mat

ch 8

Mat

ch 9

Mat

ch 1

0

Bye

Mat

ch 1

1

Mat

ch 1

2

Mat

ch 1

3

Mat

ch 1

4

Mat

ch 1

5

Mat

ch 1

6

Mat

ch 1

7

Bye

Mat

ch 1

8

Mat

ch 1

9

Mat

ch 2

0

Sem

is

Fina

ls

Imagery

Implementation of team tactics

Arousal Stress Management

Advanced Skills

Reading the opposition Finals Tactics

Motivation Mental Training

Base Skills

Learn & perfect simple tactics

Rest ActiveRecovery

Goal Setting Dealing with success & failure

Lifting Techniques

Pre-Comp preparation Team Cohesion

Base Skills

Conditioning. Intro New Weights

Impr Aerobic Conditioning Impr. Strength

Impove Speed Improve Power

Maintain Aerobic Fitness Maintain Strength/Power

Month 1 Month2 Month 3 Month 4 Month 5 Month 6 Month 7 Month 8 Month 9 Month 10 Month 11 Month 12

Finals Rest RecoveryGeneral Preparation Pre-Season Early Season Main Competitive Season

Page 30: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Weekly Plan (example only)Phase: Pre-season week 4 (7 sessions)Goals: Physical: aerobic fitness, strength 

MON TUES WED THURS FRI SAT SUN

AMAerobic Fitness20-30 mins (moderate intensity)  

AM AM AMRest Day

AMAerobic Fitness2 x 20 mins (max intensity) 10 mins recovery

AMTeam trainingSocial Game 2 x 30 mins

AMRest Day

PMWeights Strength- Lower Body 

PMAerobic Fitness5 x 3mins (Max effort)

PMWeightsStrength – Upper Body

PM PMWeightsStrength Lower Body

PM PM

Mental     Mental Training Skills

    Mental Training Skills

Technical         Practice base skills

 

Tactical         Learn & practice simple tactics

 

Page 31: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Daily PlanDate: Venue:Phase:Session outcomes/goals:

Activity Time Allocated Equipment

Warm-up

Main activities

Cool-down

Session review & feedback:

Page 32: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Progression

Loading Intensity per weeks (mesocycle)

Low Medium High Low

Page 33: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Progression (Example)

Page 34: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Training, Fatigue & Recovery Management

Fitness

Training Stimulus

Fatigue Recovery

Supercomp

Decrease

Selye’s GAS 1976

Page 35: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Effect of Improper and Proper placement of training stimuli

Page 36: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Cardiovascular Fitness

• Types of training: continuous/intermittent exercise

• Frequency: 3-5 days per week• Intensity:55/65-90% HRmax (depending

on individuals fitness)• Duration: 20-60min (dependent on

intensity)• Mode: Running, Swimming, Cycling

Page 37: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Speed Training

• High intensity effort (95 – 100%)• Short in duration (few seconds) 30 – 60m• Long/Full recoveries (3-5min between reps)• To be FAST you need to train FAST• Sample Session – 3 (6*30m) or 2 (120,90,60,30m) or 2 (6*60m)• Speed Endurance sessions -(6 *150m)5min rec • Taxes neurological system – need 48h before you do another speed session.

Page 38: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Anaerobic Training

• High Intensity, Short Duration (30sec to 3min depending on intensity)

• Improves your tolerance to lactate and your ability to remove lactate.

• Sample Session – 8 * 200m (2min rec) - 8 * 400m - 3 * 800m

Page 39: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Strength - Weight Training

• Maximum strength – what you can lift for one rep (1RM)

• Work off percentages of 1RM for weights training during the year. % changes throughout a season.

• Absolute strength – total kg you can lift.• Relative strength – how strong you are (i.e. how

much you can lift taking into consideration you own body weight (power to weight ratio)

Page 41: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Developing Strength

• Younger athletes – body resistance, band exercises, circuit training

• Strength for endurance – 60-65%max * 12-15reps * 3-5sets

• General strength – 70-85%max * 8reps * 3-5sets• Power Sports – 85-100%max reps of 5,4,3 (3-5sets)• Elastic strength – 30-50% (low reps) (48h recovery

before next elastic strength session)• Bounds/Plyometrics – 6-10reps * 3-5 sets(48h

recovery before next plyo/bounding session)

Page 44: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Agility & Reaction Training

• Can do at start of every session after w/up

• Working all different movement planes – forwards, reverse, side to side, diagnol etc.

Page 45: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Flexibility

• Types – Static, Ballistic, Dynamic, PNF• Developing flexibility – hold 20-30sec

(cool down or flexibility sessions)• In warm ups hold for 5sec.• Stretching before competing – be

careful in power sports, may reduce performance (loss of power for up to 1h after static stretching (Evetovich 2003, Young 2003).

Page 46: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Tapering – (Peaking)

• A gradual reduction in training load in the approach to major competition.

• AIM: to arrive at the major competition in the following condition:

• Fit• Fuel and Fluid levels high• Not fatigued• Psychologically ready

Page 47: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Tapering Strategies

• Minimise fatigue without compromising performance

• Maintain training intensity• Reduce training volume (60-90%)• Maintain training frequency (>80%)• Individualise taper duration (4-28

days)• Use progressive taper designs

Page 48: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Tapering & Detraining

• Detraining – insufficient training or no training• Endurance runners – 3wks before they start to

lose some of their aerobic capacity.• Muscle fibre cross sectional area rapidly in

strength and sprint athletes FT muscle fibres reduced.

• After 7mts – decrease of 24lb.• 4wks detraining – VO2max 4-14% or 3-6% for

less well trained athletes, blood volume ( 5-12%), heart rate up 5-10%, rely more on carbohydrate for energy, more lactate.

• Strength not affected as much. No real effect on Bench Press, Squat, Vertical Jump after 2wk detraining.

Page 49: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Sample Taper for Power Athlete

• Monday – Short fast sprints• Tuesday – Day off or light/fast lifts• Wednesday – Technical Session• Thursday – Warm up and drills• Friday – Rest• Saturday – Rest• Sunday - Competition

Page 50: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Monitoring Progress

1. Recording training– What actually occurred?– Any changes from original plan? Why?– How well athletes coped with the plan?– Recommendations or modifications for

next season?

– For the athletes …. they should have their own training diary or log.

Page 51: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Monitoring Progress

2. Fitness testing – pre & half way– Relevant to your sport– Valid and reliable– As sport specific as possible– Controlled– Repeated at regular intervals– Appropriately integrated into your training

programme

Page 52: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Monitoring Progress

3. Self-evaluation (coach and athlete)– Daily resting Heart Rate; Sleep

quality/duration; Quality of training sessions; Energy levels; Muscle soreness; Self-confidence; Esteem; Attitude on the team; Communication with team; Health; Body weight; Fluid/fuel intake; Hydration status

• 4. Performance profiling

Page 53: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Monitoring Aerobic Fitness

• Aerobic VO2 Max (laboratory)• 20 m shuttle run or 1500 m • Elite marathon runners

– 80-90 ml/kg/min (male)– 60-70 ml/kg/min (female)

• 20 m shuttle run– Top soccer player level 16 (male)– Top basketball player level 13 (female)

Page 54: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Field Based Fitness Tests

Shuttle Test (beep test)30m sprint (timed for speed -speed

gates/stopwatch)Standing Long Jump for distance (Leg Strength)Vertical Jump – (Leg Strength)Medball Toss (Reverse/Forward) – Upper Body3/5 bounds for distance – (Leg Strength)Weights (1RM tests)Time trials on track

Page 55: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

High Jump Fitness Monitoring

Häckhopp 2 hä + ribba 2002-2003

135

130

135 135 135 135 135 135

140

135 135

124126128130132134136138140142

Bakåtkast 4 kg 2002-2003

18.99

18.418.48

18.86

18

18.2

18.4

18.6

18.8

19

19.2

11/04/02 11/18/02 12/06/02 12/14/02

Page 56: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Medical Considerations, Injury Prevention

• Must be “well-conditioned” before increasing training loads

• Watch for biomechanial/postural/flexibility deficits prior to intensive training

• Monitor all injuries carefully• Coaches – be in contact with medical

staff

Page 57: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Functional Screening

• Identify muscle imbalances and weaknesses

• Make the players strong from the inside out – less chance of injury during the year.

• Do this before the start of their training season

• Athlete should do corrective exercises to rectify muscle imbalances before they undertake pre-season training.

Page 58: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Functional Screening Test

• Deep Squat• Hurdle Step• In-Line Lunge• Shoulder Mobility• Active Straight Leg Raise• Trunk Stability Push-Up• Rotational Stability

Page 59: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Summary

• Train smart – quality over quantity• Be pro-active – take responsibility

(nutrition, sleep, hydration)• Be aware of the demands of your sport• Question every training session you do –

how will it benefit you as a player?• Kids – do wide variety of sports – learn all

skills (throwing, kicking, co-ordination etc..)

Page 60: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Reassess Goals

• Schedule formal review time with coach, athletes or team (post game de-brief)

• Be flexible• Adjust goals if necessary• Rewrite training plan if necessary• Work with your athlete’s needs in

mind, not yours!

Page 61: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Preparing For Competition

• Try to get at least 8h sleep, night before competition• Taper coming up to competition. Last hard session

should be Tuesday the latest if competing Sat or Sun. • Pack all equipment night before – food, drinks, spikes• Leave plenty of time to get to venue and familiarise

yourself with your surroundings – check in, call room.• Begin mental rehearsal and decide on tactics.• Warm up well & stick to your normal routine.

Page 62: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Preparation for Competition

• Keep warm, relaxed and focused during the event.

• Always have a back up plan for everything.

• Cool down after your event & stretch, very important if you have heats, finals or qualifying games/blitz.

Page 63: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Summary• Set achievable but challenging goals• Identify strengths and weaknesses in

your team or athletes• Plan your season in advance• Adhere to the general principles of

training• Evaluate progress regularly and adapt

training accordingly• Monitor training, health and injury

status of the athlete• Review goals regularly

Page 64: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Becoming A Champion

• Need to be disciplined, have talent, have good work ethic.

• Need to be strong mentally as well as physically.

• Enjoy what you do, have fun, have a good positive team around you.

• Develop a natural rhythm and know what this feels like – neuromuscular training (muscle memory).

Page 65: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Becoming A Champion

• Know where your fitness or technical skill needs help.

• Train both sides of the body – develop weaker muscles.

• Set goals, go out with a plan otherwise you’ll have a nervous tentative opening race, throw or jump.

• Use mental tactics – visualisation, imagery, tunnel vision/block out strategies. Techniques to help cope under pressure.

• BELIEVE IN YOURSELF !

Page 66: Planning For Success & Preparing for Competition Lucozade Sport Education Programme

Remember….

“Insanity is doing the same thing you’ve always done and

expecting different results”Roger Milliken