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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.
Sporting Success 2008
Boxers Kilkenny Hurlers Paralympics
Components of Sporting Success
Physical Fitness
Tactical Awareness
The Individual Lifestyle
Technical Ability
Mental Fitness
Support System
Components of FitnessENDURANCE
SPEED
FLEXIBILITY
AGILITY
REACTION
ANAEROBIC POWER
POWER
STRENGTH
BODY COMPOSITION
COORDINATION
BALANCE
PHYSICAL
FITNESS
What components are required for your sport?
• GAA• Soccer
• Athletics• Basketball• Swimming
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)
Factors Affecting PerformanceP
erfo
rman
ce
Lifestyle
Physical
Mental
Tactical
Technical
Planning/Lifestyle
Ensuring Success
• Live and Breathe your sport (Passion)• Good Preparations, Discipline, Quality
Training• Commitment, Confidence, Control,
Concentration.• Ensure adequate;
-REST-DIET-RELAXATION-STRESS
MANAGEMENT
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
Task 1 – Know your Athlete
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’
Goal Setting
Going for a drive- destination unknown, route unknown
No Goal
No Plan
A
????B
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
Goal Setting
DREAM GOAL
YEARLY GOALS
PERFORMANCE GOALS
ACTION STEPS
I want to be European Champion
Goal Setting Guidelines
SpecificMeasurableAgreedRealisticTime PhasedExcitingRecorded
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.
Performance Profiling(Track & Field)
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
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
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.
Key Components of Periodisation
• Macro, Meso, Micro• Off-Pre-In Season periods• Single & Double Periodisation (Indoors &
Outdoors)• Tapering• Volume• Intensity
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
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
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
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
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
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
Daily PlanDate: Venue:Phase:Session outcomes/goals:
Activity Time Allocated Equipment
Warm-up
Main activities
Cool-down
Session review & feedback:
Progression
Loading Intensity per weeks (mesocycle)
Low Medium High Low
Progression (Example)
Training, Fatigue & Recovery Management
Fitness
Training Stimulus
Fatigue Recovery
Supercomp
Decrease
Selye’s GAS 1976
Effect of Improper and Proper placement of training stimuli
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
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.
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
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)
Progression of Weight Training
• Concept of training age• Year 1
• Basic conditioning• Body weight exercise and unloaded lifts
• Year 2• Learn more complex lifts (Cleans, Snatches)
• Year 3 • Hypertrophy/power/heavier load
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)
Weight Program (Example only)
CleansBench PressSquatLat pull
downsLungesCalf raises
Specialist ex for jumpers - weighted step ups
loaded squat jump, rim rebounds
General Conditioning – Medicine Ball & Core Stabilisation.
Other Power Training Activities
• Plyometrics Eccentric/Concentric (Stretch-shortening cycle)
• Towing – Weighted sleds, parachutes• Running up Hills
These activities are sports specific and allow power to be developed.
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.
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).
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
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
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.
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
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.
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
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
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)
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
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
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
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.
Functional Screening Test
• Deep Squat• Hurdle Step• In-Line Lunge• Shoulder Mobility• Active Straight Leg Raise• Trunk Stability Push-Up• Rotational Stability
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..)
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!
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.
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.
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
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).
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 !
Remember….
“Insanity is doing the same thing you’ve always done and
expecting different results”Roger Milliken