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 practicesdrills with and without the ball ID: 279893
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Slide1
Speed as a skill!!
Munster Coaching Conference
April 2008
Pat Flanagan BA PhysEd, MSc.Slide2
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 speedSlide3
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 sessionsSlide4
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)Slide5
Time Analysis*
2006 All-Ireland Football Final
*
Activity
First Half
Second Half
Overall
Ball in play
20m 45s
14m 12s34m 58sBall out16m 17s24m 20s40m 32s% of total time ball in play56%36.9%46.3%Av Activity Bout32.8s23.7s28.4sAv Recovery bout25.7s41.7s33.3s
* Activity bout analysis. LH 2006
Slide6
Physiology of Speed
‘It does exactly wot it seys on de tin’Slide7
Muscle Fibres: Slow Twitch
Energy efficient
Low power generation
Difficult to fatigue
Many mitochondria
Posture, walking, jogging
Highly oxygenated
Low activation threasholdSlide8
Fast Twitch
High power output
Fatigues easily
Thick
Less mitochondria
Sprinting, jumping, kicking
Does not need oxygen
High activation threasholdSlide9
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 thresholdSlide10
Fast Twitch B
Very high power output
Fatigues rapidly
Thick
Less mitochondria
1-40 metres
Does not use oxygen
High activation thresholdSlide11
Fast Twitch C
Trainable to be what you want it to be
20% of fibres
What type of training do you do?Slide12
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 conductivitySlide13
‘It does exactly wot it seys on de tin’Slide14Slide15
Training for Speed
Strength
Core Stability
Power
Flexibility
Speed Endurance
Aerobic endurance
Agility
TECHNIQUE
Slide16
TECHNIQUE: Speed as Skill
Body position
Arm action
Knee lift
Head position
Hip position..COG
Heel recovery
Relaxation
Foot strike Slide17
Aspects of Speed
Reaction…1m
Power….10m
Acceleration…..10-25m
Speed…..30m-60m
Speed endurance……60m+
Deceleration/Direction change Slide18
SPRINTING PERFORMANCE
STRIDE LENGTH
STRIDE FREQUENCY
STRENGTH
TECHNIQUE
COORDINATION
FLEXIBILTIY
SPECIFIC ENDURANCE
Jonath et al 1995Slide19
Reaction/Power
Standing starts
Moving on spot starts
Lying down
Holding start
React to ball starts
Starts with harness
Combination Slide20
Acceleration
Strides
Acceleration runs
Pick-up sprints
Hollow sprints
Harness runs
Zig-zag runs
Slide21
Speed Endurnce (Short/Long)
Strides..Technique
Acceleration runs
Shuttle runs
Hollow sprints
Parachute runs
Zig-zag runs
Hill training
Three Man Weave
Slide22
Deceleration/Direction Change
Strides with Swerve
Acceleration runs
Shuttle runs
Reaction Drills
Parachute runs
Zig-zag runs
Hill training
Three Man Weave
Slide23
Basic Speed
Downhill running
Parachute release
Towing
Wind assisted
Practice being fast
Staggered races
Slide24
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