HSC Option - PowerPoint Presentation

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HSC Option

Focus Question:

What are the planning considerations for improving performance?

Improving PerformanceSlide2

“

Let's face it, you are appointed as the trainer and are there to coach rugby. Your task is to work with your players. Right ? Wrong ! You are many more things. In order to get the thing happening on the field, you will have to do lots of things off the field too. Coaching is more about getting organised and stay in control than anything else. Here is a list of things I have been involved with in the past:

Agree on a

rugby philosophy to base all your work on. Develop a game plan Set-up a Plan for the season Plan training sessions accordingly Select players for the teams, team building Set up individual programs for players, based on their individual needs. Attend club committee meetings Discuss the fixture list, work closely with the match secretary Work on team spiritTalk to players individually .... (yes, sometimes it takes me an hour to get through the clubhouse)”Initial Planning Considerations(Taken from http://www.rugbycoach.com/club/club.htm, 10/08/09)Slide3

Initial Planning Considerations

The purpose of a training plan is to identify the work to be carried out to achieve an athlete’s performance objectives. Training plans can be drawn up to identify long-term objectives (such as preparing for Olympic competition over four years), as well as for short-term plans for an athlete’s forthcoming season.

The first stage in preparing a training plan, be it for an individual or a team, is to gather background information and the objectives for the forthcoming season. The kinds of information that should be collected are:

• personal details• objectives and goals• past experience - experiences—what can be learnt from last season: good and bad aspects.• competition information• competition experience (club, county, national, country)• competitors—who are the competition and what are their PBs?• athlete’s other commitments• training facilities & time available for training• medical historySlide4

Initial Planning Considerations

If

this is not the first program generated for an individual or a team, then an important activity to analyse the last training program include these areas:

• Strengths –– What were the best aspects of the program and why? –– What was done well and why?• Weaknesses –– Are there gaps in the program? –– What was not done very well and why?• Opportunities –– How can the program be enhanced to the benefit of the athlete?• Threats –– What issues may prevent achieving the short and long term objectives?Before creating a training program, the first step is to identify the ideal attributes, such as body build, strength, endurance, speed, flexibility and skill ability, that will allow athletes to achieve agreed goals.The next step is to compare the athlete against an ideal athlete to identify differences in their strengths and weaknesses. This is called the gap analysis. Addressing the gaps may require thinking in terms of long-term planning, for example 4–8 years.Slide5

Performance and Fitness needs

It is therefore very important that coaches consider the fitness, skill level and goals (both team and individual) of the athletes under their care; the athletes rely on them. An effective coach is one who can plan, organise, implement, observe and evaluate a program to meet the needs of athletes. The coach should gather information about the athletes in order to appropriately address their specific needs. This can be done through surveys to determine previous experiences and goals for the season and aspirations. It can also be done through athlete assessment incorporating tests for both general and specific physical requirements. The age of the athlete and level of competition should be taken into account.

Different

approaches are required to cater for the age and expectations of the athlete. Training sessions should be:• safe• relevant• well balanced (between training for skills and training for fitness)• structured to allow for practice and improvement• structured to a familiar routine while allowing flexibility and variety.Slide6

Schedule of Events

Initial planning considerations for many team and individual sports must take into account the schedule of particular events and competitions, and it is essential to optimise the performance of athletes around these. Planning is affected by the:

• competition structure• phases of the competition• special events in the season• availability of resources• motivations and attitudes of the athletes• demands of the sport• climate.Slide7

Climate and Season

A coach needs to take a sensible approach to training and competition in adverse weather. Planning should involve variations to a program to cater for potential adverse conditions. The yearly training plan should take into account the season where each phase falls and anticipate the likely weather patterns. Adverse weather conditions (such as when it is too hot or cold) may mean changing the training time or the length of the session. Alternate venues can be considered and booked in advance. These venues include gyms, pools and indoor courts. ‘Classroom’ sessions may be held to review tactics and plan ahead.

Acclimatisation to conditions can also be part of the planning for a season. Elite athletes may attend training camps in conditions similar to those in which they may be competing. Athletes competing at altitude will often travel to these areas up to a week in advance in order to acclimatise. Slide8

Climate and Season

Plans

to take into account the climate should also encourage individuals to do all they can to minimise the effects of adverse weather on themselves. In the case of hot weather, for example, athletes should ensure that their clothing and headwear is appropriate, that they have ensured their hydration levels are adequate and that they have acclimatised to the exertion levels required in the prevailing conditions.Slide9

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The

division of the training year into certain periods must be considered when designing a yearly training program. Peaking for major events must also be taken into consideration. A long-term training plan is required so that the coach and athlete can set goals and work towards the achievement of those goals over the year. Long-term and short-term goals should be decided on in consultation between the coach, the athlete and the team.

It is not uncommon for athletes to train all year round. Even though the cricket season is in summer, cricketers train in the winter. Athletes of the winter sports—rugby league, soccer, netball, rugby union and AFL—train during the summer months. This is done to maintain fitness and, in some cases, skill levels. A macrocycle refers to an annual plan that works towards peaking for the goal competition of the year. There are three phases in the macrocycle: preparation, competitive, and transition.Planning a Training Year (Periodisation) Slide10

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The dividing of a program into phases is called

periodisation

. Subtle and important differences in training exist in each of these stages.Periodisation has a number of purposes:• training volume and intensity can be monitored and adjusted where necessary• time periods to allow adaptations to take place are programmed• overtraining and undertraining problems should not occur.Training should be organized and planned in advance of a competition or performance. It should consider the athlete’s potential, his/her performance in tests or competition, and calendar of competition. It has to be simple, suggestive, and above all flexible as its content can be modified to meet the athletes rate of progress.Planning a Training Year (Periodisation) Slide11

Pre-Season Phase

During the pre-season

(preparatory phase) phase

, the coach aims to provide a foundation for the competition (in-season) phase. The pre-season should be fairly basic in nature, developing the key elements of fitness and providing the coach with the opportunity to detect any areas of weakness that may require further attention. The phase can last from six weeks to three months, depending on the sport and the length of the season. This phase consists of the general preparation and specific preparation. Usually the general preparation is the longest of the two phases. And the specific preparation is the shortest.Slide12

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As stated, this phase might last from six to 12 weeks or longer, depending on the type of competition. It requires a high volume of training at moderate levels of intensity. The training needs to target the appropriate energy system. As a result, training sessions are longer in an effort to increase stamina together with mental aspects, such as increasing drive and commitment. The basic aims of the pre-season phase are to:

• improve all aspects of fitness, such as strength and flexibility, and particularly those specifically required in the sport

• develop technique• improve performance biomechanics• introduce strategies and familiarise players with them• teach appropriate mental skills.These aims are best achieved through programs that focus on endurance, strength and skill in a variety of environments. Examples of commonly used methods include:• continuous training• Fartlek training•interval training• circuits• resistance work• variations of long slow work with short fast work.Slide13

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Important fitness components such as speed, strength and flexibility need to receive specific attention. Towards the end of the pre-season phase, physical condition and quality of skill performance (for example, technique, biomechanics and strategies) should have reached the targeted level.

The

pre-season or preparatory phase is sometimes further divided into two subphases: general and specific.General preparatory phase: This pays special attention to an athlete’s weaknesses, further building on a strong fitness base through high-volume training. Skills are not neglected, with a focus on technique and game strategy. For beginners, this phase can be two to three times as long as the specific preparatory phase.Specific preparatory phase: This is a transition to more specific training related to the sport, in terms of energy systems, skill components and patterns of play. Volume is initially high and then gives way to increased intensity during this phase of training. Training is again tailored to meet the individual needs of the athletes.Slide14

In-season phrase

The

in-season or competition

phase should see the athletes with a good general level of fitness and basic skills. In this phase the skills become more specific to the sport and the intensity is increased. Base levels of fitness are also maintained. The length of this phase depends on the sport. It is important to build up to peak, whether this be the finals or one major competition. A long season will require very careful planning to ensure the base fitness developed during the pre-season is not lost and that factors such as boredom do not set in. It is important to employ a taper prior to the finals or the goal event of the season. A taper is a period of time in which the quantity of training in reduced to allow the athlete time to recover from any minor injuries and to be well rested to produce the best possible performance at the appropriate time. A taper does not mean a complete rest. It is important that the coach maintains the same intensity in the shorter or fewer sessions that the athlete is attending. This keeps the athlete focused and prepared fir the maximal effort that will be required at the time of competition. Slide15

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The

in-season or competition

phase will vary in duration, depending on the sport. During this phase, maintaining fitness developed in the preparation phase is continued. However, a general increase in intensity is matched by a corresponding decrease in volume. In other words, less time will be spent on continuous repetitive work but the effort put into training will escalate. The aim during this period is to:•maintain stamina•practise and improve tactics and strategies•perfect skill execution•gain competitive experience•continue work on developing appropriate mental skills.This is best achieved through:• supplementary work on required fitness components, including strength, power, agility, flexibility and speed• use of highly specific skills practices (drills)•continuation of conditioning training• use of small games, grids and resistance work to increase intensity and provide relief.Slide16

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The principle of specificity needs to be applied more rigidly during the competition phase. The gradual increase in intensity should be matched by focus on activities that relate directly to competition requirements. Specificity needs also to be applied to the mix of volume and intensity. For instance, in power sports requiring explosive actions such as sprinting and high jump, some volume will be sacrificed at the expense of increased intensity. However, in endurance activities such as cross-country running and triathlons, the volume remains steady.

The number of training sessions required will vary in accordance with the type of activity. This will relate to the athlete’s ability to load (train) and unload (regenerate). Excessive emphasis on work without ample time for restoration will lead to development of a state known as overtraining.

The competitive phase will have many periods in which volume and intensity are manipulated to provide the greatest gain. However, it is important that the athlete peaks for each competition and particularly for major events within the season.Slide17

Off-Season Phase

Upon completion of the season, the

off-season or transition phase occurs. This is an essential phase that allows the athlete to gradually reduce activity, while not stopping completely. This will avoid “detraining” (loss of skills and fitness) from occurring. This phase allows coaches to provide real variety in the training program as the focus moves to recovery and maintenance. Slide18

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This phase is one of physical and mental recovery from training and competition

. It

provides time for general refreshment, allowing both mental and physical abilities to recuperate. It is sometimes thought that off-season training means absence of all activity. This is incorrect, as a complete lay-off will lead to a loss of the immense gains made during training and make the pre-season preparation more difficult and protracted.The transition phase is characterised by:• one week of total rest• remaining weeks consisting of active rest, with training sessions being reduced to a couple of times per week and a corresponding reduction in both volume and intensity• a change in environment, such as outdoors to indoors or use of swimming for runners and cyclists• diet modification to reflect the decreased workload• maintenance of strength and flexibility• work on weaknesses, such as injuries, or perhaps on specific technical skills.The value of the transition phase should not be underestimated in terms of refreshing the athlete. Although it is generally a short period lasting a month or so, it provides the opportunity to restore mental and physical energy and prevent the onset of staleness in the coming competitive season. Slide19
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Sub Phases

The

Macrcycle

A macrocycle represents a phase of training with a duration of between 2 – 6 weeks or microcycles, but this can depend on the sporting discipline. During the preparatory phase, a macrocycle commonly consists of 4 – 6 micro-cycles, while during the competitive phase it will usually consist of 2 – 4 micro-cycles depending on the competition’s calendar.The goal of the planner is to fit the macrocycles into the overall plan timeline-wise to make each macrocycle end on one of the phases and then to determine the workload and type of work of each cycle based on where in the overall plan the given macrocycle falls. The goal in mind is to make sure the body peaks for the high priority competitions by improving each cycle along the way.The MicrocycleA microcycle is typically a week because of the difficulty in developing a training plan that does not align itself with the weekly calendar. Each microcycle is planned based on where it is in the overall macrocycle.Slide21

Peaking for

performance

As competitions begin, the training regimen should be adjusted to achieve peak performance, both physically and psychologically. The peak performance might be required in September for a rugby league player (for the grand

final) or in a few years time for a swimmer (say, the 200-metre final at the Olympics). Coaches design training programs that take into consideration the development of fitness, skills, tactics and competition throughout the season, all aimed at peak performance at particular times of the year. Peaking for performance results from the athlete’s ability to adapt to various training methods and types. It does not occur ‘overnight’, and it must be planned. It involves a sequential, cumulative training program that focuses on preparing the athlete for a peak performance. The peak performance is a temporary state that occurs when the psychological and physical capacities of the athlete are at a maximum, and when the technical and tactical preparation is optimal. Slide22

Peaking for performance

Peaking at the right time is the ultimate goal of a well developed program. It is an optimal state of athletic readiness aimed at the highest possible performance. The coach tries to build performance levels until they peak for the major game or competition e.g. weekly game or the Olympics

It is characterised

by:Good healthAdaptability to trainingQuick recoveryFunctional synergism (everything acting together)Extreme efficiencyAdaptability to stressSelf confidenceHigh motivation and aspirationsAbility Slide23

Physical

signs

Optimum healthQuick recoveryControlled performanceWell coordinatedMental indicationsSelf-confidentHigh motivationPositive reaction to competitionMentally alert Indicated BySlide24

Tapering

To

achieve peak performance in major competitions, many athletes reduce aspects of their training sessions in the weeks leading up to the event. This allows the body and mind to have a break from vigorous physical exertion, and provides an opportunity to heal injuries and recharge energy reserves. This is known as the ‘taper period’ or ‘tapering’.

Tapering can be achieved by decreasing the volume or intensity of training. Reducing training volume, but maintaining intensity, is preferable during the taper. It should be accompanied by rest and good nutrition. The time to begin tapering varies from sport to sport. A taper period of approximately 7–10 days appears to be appropriate for most sports. A taper period of at least two weeks is recommended for swimmers, and a period of one to two weeks for runners. Tapering in swimming improves performances, with increases noted in both max VO2 and arm strength. Slide25

Tapering

Speed, endurance, strength and power cannot be improved within three days of a match. Therefore, any training session held in the 36 hours before competition needs to be brief and intense, so as not to significantly deplete glycogen reserves. Tapering each week for matches could induce gradual detraining during the course of a season. The coaching staff need to ensure that a well-planned periodised program helps prevent loss of previously acquired adaptations.

The

following changes might occur in athletes during the taper period:• increase in max VO2• increase in muscular strength• decrease in blood lactate levels• healing of minor injuries• disappearance of soreness• replenishment of glycogen stores.Not all of these will occur in all athletes in the taper period; in fact, none might occur in some athletes.Slide26

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Sport-specific Sub phases (fitness components, skill requirements)

All

planning begins with a specific objective (what?) and a deadline (when?).  Certain sports require different and sometimes unique training objectives.  All sports require multilateral physical development, sport specific physical development, technical mastery, psychological preparation, injury prevention, and overall theoretical knowledge.  Most sports are contested during a specific season or part of the year.  Consequently, organizing the annual training plan into a specific time frame is crucial.  Minimalism is the best approach when considering training objectives.  Only focus on the objectives related to the sport’s specific tasks.  High jumpers need not place cardiorespiratory endurance at the forefront of their efforts.  Moreover, a marathoner will never be summoned to clean and jerk their bodyweight.  Athletes and coaches alike, mistakenly waste valuable time and energy on acquiring irrelevant skills.Slide27

Elements to

consider

when planning a training session

Health and safety considerationsConsideration needs to be given to safety. To ensure that athletes can participate safely, equipment and facilities should be safe and well maintained. Coaching methods should be based on safe practices to minimise the risk of injury to participants. Plans should be adapted to take into account the prevailing weather conditions.Training session sectionsRegardless of the age or experience of the athlete, a training session should be broken up into the following sections. Providing an overview of session to athletesTo psychologically prepare the athletes for the training session, the coach briefly meets with them to explain the objectives and activities involved in the session. Athletes then need to be instructed effectively if they are to perform the tasks well. Effective instructions are clear, concise, relevant, factual, well timed, constructive, positive and informative.Slide28

Elements to

consider

when planning a training session

Warm-upThe objective of the warm up is to prepare the athlete physically and mentally for the demands of the training session. The warm-up increases in intensity until the athlete is prepared for the full training demands. A slight sweat is a good indication of readiness. The warm-up should be followed by a period of stretching. Skill instruction and practice After the warm-up and stretch, the coach explains what will happen in the series of drills to follow. The explanation should be brief so that the effect of the warm up is not lost. Alternatively, the coach might give these instructions before the warm-up, and review them briefly after the warm-up. The practice of skills and strategies is usually the main part of the in-season training session. If a new skill or strategy is to be learnt, it should be taught straight after the warm-up while the athletes are still fresh. This should be followed by practice.  Slide29

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Elements to consider when planning a training session

Conditioning

General fitness conditioning should occur after skill practices to avoid the practice being adversely affected by fatigue or poor light. Fitness conditioning should last for about 15–20 minutes. The only exceptions are Fartlek training and fatigue-loading, which involve tiring the athlete to practise performing skills when fatigued. These should occur after the warm-up. Cool-down A cool-down of 5–10 minutes, plus stretching, helps to remove waste products and gradually bring the body back to resting levels. Slide30

Evaluation

An evaluation of the training session should occur during or after the cool-down. This is an opportunity for the coach and players to reflect on training objectives and performances during the session. It might be a good time to talk about intensity and application in training, punctuality, the next training session, player availability and the coming game.

Elements to

consider when planning a training sessionThe evaluation should involve the players giving feedback about the training session. This will help to guide future training sessions. It is important that training starts and finishes on time so that athletes know exactly what is expected of them. Games can also be added into the training session during the warm-up or cool-down, or after conditioning. These serve to motivate, and to reinforce execution of skills in a competitive setting. They can be modified to focus on fun or fitness.Slide31

Over training

Over‑training should be suspected when a rapid decline in performance is not remedied easily, and when some or all of the above signs and symptoms are noted.

Every possible attempt should be made by the coach and athlete to avoid over ‑training. However, with increasing pressures to perform, many athletes and coaches push too far. And it is difficult to measure what volume or intensity of training is beneficial or harmful to an athlete

.The damage done by over‑training cannot be undone in a couple of days. It can take weeks, or even months. Athletes need a marked decrease in the training regimen, or perhaps even complete rest.To help prevent over‑training, the following should be noted: ensure proper nutrition; ensure adequate rest and recovery between work‑outs; monitor training loads; vary exercise intensities; monitor physiological changes (for example, increased heart rate, increased oxygen consumption, and blood lactate levels ‑all occurring at fixed work rates); psychological strategies (for example, mental rehearsal, relaxation); and keeping a training diary which monitors feelings.Slide32

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Overtraining

It is natural for athletes to experience periods of fatigue, tiredness, or poor motivation during a training program. This is not always an indication of over training. Many of these periods can be corrected by more rest, alternative practices (for example, swimming), and a good diet (high in carbohydrate). Athletes training regularly sometimes do become tired and run down. Over training should be suspected when a rapid decline in performance is not remedied by the above methods after a few days. The following signs and symptoms might indicate over training.

1. Physical performancedecline in physical performance;loss of muscle strength;loss of coordination;decrease in maximal aerobic capacity;injury (chronic or acute).2. Biological functionsincreased resting and submaximal heart rateselevated heart rate in recovery after exercise;increased blood pressure; Slide33

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increased

oxygen uptake and blood lactate during submaximal exercise;

loss of weight (or no weight loss);muscle tenderness;heads colds,, allergic reactions, sore throats (increased risk of infection);occasional nausea o chronic fatigue;early onset of fatigue when training/competing:decreased Max V02;decreased muscle glycogen; decreased appetite and libido.3. Psychological state'staleness'sleep disturbances;increased feelings of physical, mental, and emotional exhaustion;decreased self esteem;negative change in dealings with others;social withdrawal;feelings of overall chronic stress;emotional instability;decreased motivation and commitmentThese symptoms vary from individual to individual. An over trained athlete might exhibit various combinations of these signs and symptoms.Slide34

What do you do to treat an overtrained athlete

?

Rest and a reduction or cessation of training is necessary. Support and encouragement is important because of the very nature of overtraining means that the athlete has been going beyond their comfort zone to achieve results. Having to face the reality that results will not be achieved in the short term can be very demoralizing. Before the athlete can begin to resume training after a period of rest, it is essential that factors such as stress, diet, training loads and training programs are evaluated and realistic goals are set. Slide35

Prevention

of

over-training

Every possible attempt should be made by the coach and athlete to avoid over-training. With increasing pressures to perform, however, many athletes and coaches push too far. Also it is difficult to measure what volume or intensity of training is beneficial or harmful to an athlete. To help prevent over-training, the following measures should be taken:Ensure proper nutrition.Ensure adequate rest and recovery between work-outs.Monitor training loads.Vary exercise intensities.Monitor physiological changes (for example, increased heart rate, increased oxygen consumption and blood lactate levels—all occurring at fixed work rates).Slide36

Prevention

of

over-training

Use psychological strategies (for example, mental rehearsal and relaxation).Keep a training diary that monitors feelings.The damage done by over-training cannot be undone in a couple of days. It can take weeks, or even months. Athletes need a marked decrease in the training regimen, or perhaps even complete rest.