Foundations for TrainingFoundations for Training

Getting in shape means:Getting in shape means: Improving aerobic powerImproving aerobic power FlexibilityFlexibility Strength Strength And diet while decreasing body fat and increasing muscle And diet while decreasing body fat and increasing muscle

mass.mass.

This general fitness is important for overall This general fitness is important for overall health.health.

What does it mean to be What does it mean to be “In Shape”?“In Shape”?

PRINCIPLES OF CONDITIONINGPRINCIPLES OF CONDITIONING

Several training variables can be manipulated to Several training variables can be manipulated to make a conditioning program optimally make a conditioning program optimally beneficial.beneficial.

Always stress quality over quantityAlways stress quality over quantity!! We are going to concentrate on the following:We are going to concentrate on the following:

SafetySafety Exercise preparationExercise preparation Progressive overloadProgressive overload Rest and recoveryRest and recovery PeriodizationPeriodization SpecificitySpecificity

SAFETY CONSIDERATIONSSAFETY CONSIDERATIONS

Conditioning builds your body up. Sport tears it Conditioning builds your body up. Sport tears it down.down.

More conditioning helps repair the body and build More conditioning helps repair the body and build it back up again. It is a constant cycle.it back up again. It is a constant cycle.

Always think, Safety First!!Always think, Safety First!!1.1. Establish an adequate base of strength, aerobic Establish an adequate base of strength, aerobic fitness, fitness, and athleticism before moving on to the and athleticism before moving on to the explosive phases.explosive phases.

2.2. Always assess technique. Technique includes body Always assess technique. Technique includes body position, balance, foot placement, amount of knee position, balance, foot placement, amount of knee

bend, bend, and landing position. Correct technique helps and landing position. Correct technique helps prevent prevent injury injury and optimize performance.and optimize performance.

SAFETY CONSIDERATIONSSAFETY CONSIDERATIONS

3.3. Warm up before each and every workout!!Warm up before each and every workout!!

4.4. Use a break in period when starting a new conditioning Use a break in period when starting a new conditioning program, or introducing new components.program, or introducing new components.

5.5. Always rest each body part after a vigorous workout, Always rest each body part after a vigorous workout, allowing 24 to 48 hrs rest and recovery.allowing 24 to 48 hrs rest and recovery.

6.6. For dry land conditioning, wear proper footwear that For dry land conditioning, wear proper footwear that provides good lateral support and shock absorption.provides good lateral support and shock absorption.

7.7. For all training, a spotter should be present to assess For all training, a spotter should be present to assess technique and assist with movements.technique and assist with movements.

8.8. Make sure all workout surfaces are clean and the area is Make sure all workout surfaces are clean and the area is secure.secure.

9.9. Drink plenty of water before, during, and after the Drink plenty of water before, during, and after the workout, workout, especially in hot weather.especially in hot weather.

10.10. FUN.FUN.

EXERCISE PREPARATIONEXERCISE PREPARATION

Warm up and stretch before each workout.Warm up and stretch before each workout. An ideal warm up consists of light cardiovascular An ideal warm up consists of light cardiovascular

exercise at 60-70% heart rate max. (enough to exercise at 60-70% heart rate max. (enough to break a sweat.break a sweat.

A good warm up increases the rate of muscular A good warm up increases the rate of muscular contraction, both agonist and antagonist.contraction, both agonist and antagonist.

Following the warm-up, complete the routine with Following the warm-up, complete the routine with stretching, which increases muscle elasticity and stretching, which increases muscle elasticity and extensibility, and improves the range of motion extensibility, and improves the range of motion across a joint.across a joint.

Dynamic stretching is best, holding for 30 to 60 Dynamic stretching is best, holding for 30 to 60 seconds.seconds.

Basic StretchesBasic Stretches

Standing Quadricep

Hip Flexors and Psoas

Stretch

Standing IT Band Stretch

Seated Hamstring

Stretch

Standing Calf Stretch

Basic StretchesBasic Stretches

Shoulder Stretch Quadricep

Band Stretch

Piriformis Stretch

Kneeling Quadricep

Stretch

Plantar Fascitis Stretch

PROGRESSIVE OVERLOADPROGRESSIVE OVERLOAD

Exercise must be stressful enough to stimulate a Exercise must be stressful enough to stimulate a physical change in the body.physical change in the body.

This involves working the muscles and energy This involves working the muscles and energy systems against a heavy resistance to induce systems against a heavy resistance to induce momentary fatigue (overloading).momentary fatigue (overloading).

The body will adapt and become stronger.The body will adapt and become stronger. As improvements are made, adaptations to the As improvements are made, adaptations to the

program occur that continue to challenge the program occur that continue to challenge the body at an increasing rate. body at an increasing rate.

This promotes further development and This promotes further development and improvement.improvement.

PROGRESSIVE OVERLOADPROGRESSIVE OVERLOAD

Volume Volume – refers to the total # of sets and reps in – refers to the total # of sets and reps in your program.your program.

Volume is quantified by sets X reps X load.Volume is quantified by sets X reps X load. Large volume is used to build a base of Large volume is used to build a base of

conditioning.conditioning. Lower volume is used in high intensity training.Lower volume is used in high intensity training.

DensityDensity – involves the amount of rest between – involves the amount of rest between sets.sets.

Circuit training has very little density, power Circuit training has very little density, power training has a high density. More rest is needed training has a high density. More rest is needed during more intense workouts.during more intense workouts.

PROGRESSIVE OVERLOADPROGRESSIVE OVERLOAD

Intensity Intensity – is a measure of physical exertion and is the – is a measure of physical exertion and is the most important factor in physical adaptation.most important factor in physical adaptation.

More intense the training – the greater the physical change More intense the training – the greater the physical change to the body.to the body.

FrequencyFrequency – number of times you train. – number of times you train. For substantial changes, training must be performed 3 to 4 For substantial changes, training must be performed 3 to 4

x weekly. Maintenance, 1 to 2x.x weekly. Maintenance, 1 to 2x. 3:1 principle. For every 3 months training, it takes 1 month 3:1 principle. For every 3 months training, it takes 1 month

to lose.to lose. Duration Duration – length of training session. Length depends on – length of training session. Length depends on

the type of training being performed. Less intense = longer the type of training being performed. Less intense = longer sessions. More intense = shorter sessions.sessions. More intense = shorter sessions.

REST AND RECOVERYREST AND RECOVERY

The stimulus to the training effect is the The stimulus to the training effect is the training itself: however, the actual physical training itself: however, the actual physical improvement (adaptation) occurs after the improvement (adaptation) occurs after the training session is over.training session is over.

Microscopic muscle tears occur during the Microscopic muscle tears occur during the workout, they need time to repair and grow workout, they need time to repair and grow stronger to a new level. (24 to 48 hrs)stronger to a new level. (24 to 48 hrs)

Most important phase of training because Most important phase of training because this is when improvements are made, or this is when improvements are made, or injuries occur.injuries occur.

Over training will occur if adequate rest is Over training will occur if adequate rest is not given!! (Coaches have a problem with not given!! (Coaches have a problem with this)this)

PERIODIZATIONPERIODIZATION

Periodization is the schedule and design of the Periodization is the schedule and design of the conditioning program, which divides the year into conditioning program, which divides the year into different cycles to help organize conditioning.different cycles to help organize conditioning.

Based on scientific principles that suggest the Based on scientific principles that suggest the best time for specific conditioning.best time for specific conditioning.

Accommodates game and travel schedules, with Accommodates game and travel schedules, with adequate rest and recovery.adequate rest and recovery.

Specific drills are used at certain times of the Specific drills are used at certain times of the year to illicit the best physical response.year to illicit the best physical response.

Off – Season, In – Season, TransitionOff – Season, In – Season, Transition

Periodization CyclesPeriodization Cycles

As the volume of the training decreases, the intensity of the training will increase.

PeriodizationPeriodization

Periodization BasicsPeriodization Basics

HypertropHypertrophyhy

Basic Basic StrengthStrength

StrengthStrength PowerPower

SetsSets 3-53-5 3-43-4 2-32-3 1-21-2

RepsReps 9-129-12 6-86-8 4-64-6 2-42-4

WeeksWeeks 2-32-3 2-32-3 2-32-3 1-21-2

IntensityIntensity LOWLOW ModeratModeratee

HighHigh Very Very HighHigh

VolumeVolume HIGHHIGH ModeratModeratee

LowLow Very LowVery Low

FITT FormulaFITT FormulaFrequency •# times/week

•Depends: intensity, duration, commitment

Intensity •How hard you work (amount of weight lifted)•Most important variable•Depends: age, health, current fitness, goals, environment

Time •Duration of activity (# of reps, sets)•Depends: intensity, goals

Type •Mode of activity•Depends: goals, interests

The FITT Formula The FITT Formula Applied to Components of Applied to Components of

FitnessFitness

OH 5-1

Table 11-1

Intensity Guidelines Intensity Guidelines for Muscle for Muscle

ConditioningConditioning

OH 5-3

Table 11-2

SPECIFICITYSPECIFICITY

The more specific the conditioning program is to The more specific the conditioning program is to the game/sport the more benefit the athlete will the game/sport the more benefit the athlete will gain.gain.

Training must simulate movement patterns, Training must simulate movement patterns, speeds of movement, ranges of movement, joint speeds of movement, ranges of movement, joint angles, contraction types, and contraction forces.angles, contraction types, and contraction forces.

PRINCIPLES OF TRAININGPRINCIPLES OF TRAINING

Other important aspects are:Other important aspects are: Testing and Recording,Testing and Recording, Nutrition.Nutrition.

FLEXIBILITYFLEXIBILITY

Human body has over 650 muscles and 206 Human body has over 650 muscles and 206 bones.bones.

Each muscle crosses over a specific joint in a way Each muscle crosses over a specific joint in a way that causes the bone of that joint to move when that causes the bone of that joint to move when the muscle contracts.the muscle contracts.

Bicep contraction.Bicep contraction. Stretching improves flexibility and increases Stretching improves flexibility and increases

range of motion.range of motion.

FLEXIBILITYFLEXIBILITY A warmed, stretched muscle is elastic and A warmed, stretched muscle is elastic and

extensible and will contract and relax quickly.extensible and will contract and relax quickly. A cold muscle will become injured.A cold muscle will become injured. Sport is very unpredictable so ALL muscles should Sport is very unpredictable so ALL muscles should

be warmed and stretched.be warmed and stretched. After an exercise session the muscle’s After an exercise session the muscle’s

temperature is at it’s warmest, so stretching is temperature is at it’s warmest, so stretching is very important.very important.

Stretching will help reduce muscle soreness and Stretching will help reduce muscle soreness and recover from exercise.recover from exercise.

SPECIFIC FLEXIBILITYSPECIFIC FLEXIBILITY

Types of StretchesTypes of Stretches1.1. Static StretchingStatic Stretching: select a muscle group : select a muscle group and and gently move across a joint until you feel a gently move across a joint until you feel a

comfortable stretch on the muscle. The comfortable stretch on the muscle. The muscle is being stretched in a stationary muscle is being stretched in a stationary position.position.

Great for isolating muscles, easy to learn, Great for isolating muscles, easy to learn, and safe.and safe.2.2. Dynamic Stretching:Dynamic Stretching: combines a warm-up combines a warm-up and and stretching routine. Involves active, full-stretching routine. Involves active, full-body body actions using fluid movement that may be actions using fluid movement that may be

specific to the sport. Time wise.specific to the sport. Time wise.

SPECIFIC FLEXIBILITYSPECIFIC FLEXIBILITY

Types of StretchesTypes of Stretches3.3. PNF PNF (proprioreceptive neuromuscular (proprioreceptive neuromuscular facilitationfacilitation:: Done with a partner. A partner Done with a partner. A partner resists while you actively stretch the resists while you actively stretch the muscle. Typically uses a stretch-contract-muscle. Typically uses a stretch-contract-relax and deeper stretch sequence. This is relax and deeper stretch sequence. This is advanced stretching.advanced stretching.4.4. Ballisitic Stretching:Ballisitic Stretching: Involves light Involves light bouncing across a joint. Not commonly bouncing across a joint. Not commonly recommended because the bouncing is recommended because the bouncing is picked up by your picked up by your muscle receptors and muscle receptors and causes the muscle to causes the muscle to contract. Not contract. Not Good.Good.

Warm Up and Stretching Warm Up and Stretching BenefitsBenefits

Warm –UpWarm –Up

1.1. Makes muscles more extensible, allowing them to Makes muscles more extensible, allowing them to contract and relax quicker.contract and relax quicker.

2.2. Helps prevent injuryHelps prevent injury

3.3. Prepares muscles for stretchingPrepares muscles for stretching

• StretchingStretching• 1.1. Prepares muscles for movementsPrepares muscles for movements• 2.2. Increases flexibility and range of motion (ROM)Increases flexibility and range of motion (ROM)• 3.3. Done pre-game allows players to mentally prepareDone pre-game allows players to mentally prepare• 4.4. Done regularly produces good flexibility Done regularly produces good flexibility

improvementsimprovements

STRETCHING GUIDELINESSTRETCHING GUIDELINES Always warm-up a muscle for 5-10 minutes prior to Always warm-up a muscle for 5-10 minutes prior to

stretching. Stretching a cold muscle can cause minor stretching. Stretching a cold muscle can cause minor muscular damage. Warm-up increase core temperature and muscular damage. Warm-up increase core temperature and the muscles elasticity and extensibility.the muscles elasticity and extensibility.

Isolate the muscle to be stretched with very strict Isolate the muscle to be stretched with very strict technique. DO NOT CHEAT.technique. DO NOT CHEAT.

Move slowly and smoothly through the stretch. Fast Move slowly and smoothly through the stretch. Fast movements cause the muscle to contract.movements cause the muscle to contract.

Do not overstretch. Receptors in your muscle (muscle Do not overstretch. Receptors in your muscle (muscle spindles) monitor how far the muscle is stretching, if it goes spindles) monitor how far the muscle is stretching, if it goes past a natural range of motion it will signal the muscle to past a natural range of motion it will signal the muscle to contract. Golgi Tendon organs judge the rate of stretch.contract. Golgi Tendon organs judge the rate of stretch.

Hold the stretch in a static position for allotted time.Hold the stretch in a static position for allotted time.

STRETCHING GUIDELINESSTRETCHING GUIDELINES Inhale before you stretch. Exhale as you move through the Inhale before you stretch. Exhale as you move through the

stretch and continue to breath normally. stretch and continue to breath normally. Progress to developmental stretching. Always perform the Progress to developmental stretching. Always perform the

easy stretches first, progressing to the more difficult ones.easy stretches first, progressing to the more difficult ones. Come out of a stretch as smoothly as you went into it.Come out of a stretch as smoothly as you went into it. Stretch consistently. Regular daily stretching is needed for Stretch consistently. Regular daily stretching is needed for

improvement.improvement.

WARM-UP ASSIGNMENTWARM-UP ASSIGNMENT

Design a Warm-up for a group of high performance Design a Warm-up for a group of high performance athletes.athletes.

The warm-up must consist of all the principles you have The warm-up must consist of all the principles you have learned in class.learned in class.

Requirements:Requirements:

1.1. 10-15 minutes in length10-15 minutes in length

2.2. Must express stretching benefitsMust express stretching benefits

3.3. Follow the proper guidelinesFollow the proper guidelines

4.4. Must be sport specific. (Choose a sport and explain Must be sport specific. (Choose a sport and explain why why this program benefits the sport.)this program benefits the sport.)

5.5. Each group will get a class to demonstrate their Each group will get a class to demonstrate their warm-up.warm-up.

6.6. Due: Next ClassDue: Next Class

7.7. Can be done in small groups.Can be done in small groups.

WARM-UP ASSIGNMENTWARM-UP ASSIGNMENT

Assessment Scheme:Assessment Scheme:

1.1. Are all muscles properly warmed up before Are all muscles properly warmed up before stretching? /5stretching? /5

2.2. Efficient stretches for each muscle group?Efficient stretches for each muscle group? /5 /53.3. Benefits and guidelines properly explained? Benefits and guidelines properly explained?

/5 /54.4. Stretches sport specific?Stretches sport specific? /5 /55.5. Effort and overall expression?Effort and overall expression?

/10/10

TotalTotal /30/30

AEROBIC AND ANAEROBIC TRAININGAEROBIC AND ANAEROBIC TRAINING

Your body has different energy systems Your body has different energy systems that work together to fuel sport that work together to fuel sport performance requirements.performance requirements.

The aerobic system provides energy for The aerobic system provides energy for low-moderate intensity exercise and helps low-moderate intensity exercise and helps the body recover from fatigue.the body recover from fatigue.

The anaerobic system provides energy The anaerobic system provides energy very quickly to meet the demands of very quickly to meet the demands of intense action, such as a slapshot, intense action, such as a slapshot, sprinting, or stops and starts.sprinting, or stops and starts.

The training must be specific for the The training must be specific for the energy system you want to improve!!energy system you want to improve!!

AEROBIC ENERGYAEROBIC ENERGY

Aerobic Power refers to energy produced by the Aerobic Power refers to energy produced by the aerobic system.aerobic system.

Its level is determined by measuring the rate at Its level is determined by measuring the rate at which the body can breathe in O2 to the lungs, which the body can breathe in O2 to the lungs, transfer O2 from the lungs to the heart, deliver transfer O2 from the lungs to the heart, deliver the O2 through the blood to the working muscles, the O2 through the blood to the working muscles, and use the O2 in the muscles for energy and use the O2 in the muscles for energy production.production.

Aerobic Power is expressed as VO2max, the max Aerobic Power is expressed as VO2max, the max volume of O2 that can be taken up and used by volume of O2 that can be taken up and used by the body. (ml/kg-min)the body. (ml/kg-min)

AEROBIC ENERGYAEROBIC ENERGY

The aerobic energy system supplies energy for The aerobic energy system supplies energy for low intensity exercise for long duration.low intensity exercise for long duration.

The aerobic system is of supply and recovery!! It The aerobic system is of supply and recovery!! It supplies energy for sub-maximal efforts and helps supplies energy for sub-maximal efforts and helps players recover after intense actions.players recover after intense actions.

A strong aerobic base allows an athlete to work A strong aerobic base allows an athlete to work longer at higher intensity by postponing fatigue longer at higher intensity by postponing fatigue and allowing a speedy recovery.and allowing a speedy recovery.

The quicker you recover, the more efficient you The quicker you recover, the more efficient you will be for a longer period of time.will be for a longer period of time.

AEROBIC ENERGYAEROBIC ENERGY

Aerobic energy system supplies a small portion Aerobic energy system supplies a small portion of the energy needed during intense efforts and of the energy needed during intense efforts and most during moderate activity.most during moderate activity.

Aerobic energy system is critical for efficient Aerobic energy system is critical for efficient recovery between intense work periods.recovery between intense work periods.

A high VO2 Max will help the athletes recovery A high VO2 Max will help the athletes recovery from exercise.from exercise.

AEROBIC CONDITIONINGAEROBIC CONDITIONING

Two ways to improve aerobic conditioning:Two ways to improve aerobic conditioning:

1.1. sub-maximal continuous exercise,sub-maximal continuous exercise,

2.2. high intensity, intermittent exercise.high intensity, intermittent exercise.

Sub-maximal Exercise Sub-maximal Exercise 75-85% HR Max75-85% HR Max 30-60 minutes30-60 minutes Improves heart ability to recover & deliver O2 to the Improves heart ability to recover & deliver O2 to the

muscles for energy.muscles for energy. Various activities can be used.Various activities can be used. No work:rest ratioNo work:rest ratio

AEROBIC CONDITIONINGAEROBIC CONDITIONING

Intermittent (Interval Training) Exercise Intermittent (Interval Training) Exercise 90-95% HR Max90-95% HR Max Various timesVarious times 1:1 ratio, 2:1 ratio, depending on intensity1:1 ratio, 2:1 ratio, depending on intensity Builds the aerobic system more efficiently and improves Builds the aerobic system more efficiently and improves

the muscles ability to extract O2 from the blood.the muscles ability to extract O2 from the blood.

Athletes should first build up a base with sub-Athletes should first build up a base with sub-maximal exercise, then proceed to intermittent maximal exercise, then proceed to intermittent bouts of intensity.bouts of intensity.

AEROBIC CONDITIONINGAEROBIC CONDITIONING

Lactate ThresholdLactate Threshold: the point where lactic acid : the point where lactic acid accumulation exceeds its utilization and removal.accumulation exceeds its utilization and removal.

When an athlete reaches their lactate threshold, they can When an athlete reaches their lactate threshold, they can no longer compete at optimum levels.no longer compete at optimum levels.

Increasing an athlete’s aerobic ability raises their lactate Increasing an athlete’s aerobic ability raises their lactate threshold. Thus, more intense work can be performed threshold. Thus, more intense work can be performed over a longer period of time.over a longer period of time.

Always use a variety of sports to increase aerobic ability, Always use a variety of sports to increase aerobic ability, this keeps it fresh.this keeps it fresh.

AEROBIC CONDITIONINGAEROBIC CONDITIONING

Aerobic ExercisesAerobic Exercises

1.1. Road cyclingRoad cycling

2.2. Stationary CyclingStationary Cycling

3.3. Running (bkwds, ftwds, sideways, ext)Running (bkwds, ftwds, sideways, ext)

4.4. In-Line SkatingIn-Line Skating

5. 5. EllipticalElliptical

ANAEROBIC ENERGY ANAEROBIC ENERGY SYSTEMSSYSTEMS

ATP-PC System:ATP-PC System: Provides the most immediate form of energy.Provides the most immediate form of energy. Maximum intensity up to 10 seconds.Maximum intensity up to 10 seconds. Explosive starts, body checks, short sprints.Explosive starts, body checks, short sprints. Provides energy without O2, no lactic acid produced.Provides energy without O2, no lactic acid produced.

Anaerobic Glycolysis (Lactic Acid System):Anaerobic Glycolysis (Lactic Acid System): Uses muscle glycogen and blood glucose to supply Uses muscle glycogen and blood glucose to supply

energy..energy.. Kicks in after 10 seconds, lasts up to 2 minutes.Kicks in after 10 seconds, lasts up to 2 minutes. Peaks at 35 – 60 seconds..Peaks at 35 – 60 seconds.. Also supplies energy without O2, but does produce Also supplies energy without O2, but does produce

Lactic Acid.Lactic Acid.

ANAEROBIC ENERGY ANAEROBIC ENERGY SYSTEMSSYSTEMS

Fatigue is related to Lactic Acid build up in the Fatigue is related to Lactic Acid build up in the muscles, a by product of the anaerobic glycolysis muscles, a by product of the anaerobic glycolysis system.system.

Maximal effort up to 2 minutes produces lactate Maximal effort up to 2 minutes produces lactate in the muscles, which prevents the muscles from in the muscles, which prevents the muscles from contracting, thus slowing down performance.contracting, thus slowing down performance.

A recovery period is needed to get rid of the A recovery period is needed to get rid of the lactate so you can produce at maximal effort lactate so you can produce at maximal effort once again.once again.

ANAEROBIC ENERGY ANAEROBIC ENERGY SYSTEMSSYSTEMS

In Summary:In Summary: During an intense activity such as hockey, the two During an intense activity such as hockey, the two

anaerobic systems work together and are active for anaerobic systems work together and are active for every shift. They supply the energy during maximal every shift. They supply the energy during maximal effort.effort.

Lactic acid is built up, the aerobic system is responsible Lactic acid is built up, the aerobic system is responsible for buffering the acid out of the muscle so you can for buffering the acid out of the muscle so you can recover .recover .

A well conditioned athlete must have a strong aerobic A well conditioned athlete must have a strong aerobic base so they can train the anaerobic systems harder, base so they can train the anaerobic systems harder, thus delaying the build up of lactate acid and producing thus delaying the build up of lactate acid and producing greater results.greater results.

ANAEROBIC CONDITIONINGANAEROBIC CONDITIONING

Poorly conditioned legs fatigue early.Poorly conditioned legs fatigue early. When fatigued, athletes cannot generate power.When fatigued, athletes cannot generate power. This leads to altered technique and injuries occur.This leads to altered technique and injuries occur. Anaerobic conditioning raises the lactate Anaerobic conditioning raises the lactate

threshold, which allows athletes to compete at threshold, which allows athletes to compete at higher intensity before the accumulation of lactic higher intensity before the accumulation of lactic acid exceeds it’s removal.acid exceeds it’s removal.

ANAEROBIC ANAEROBIC CONDITIONINGCONDITIONING

Conditioning needs to be periodized throughout Conditioning needs to be periodized throughout the season during which you have recovery days the season during which you have recovery days along with training days.along with training days.

It is better to do an all out 20 minute practice It is better to do an all out 20 minute practice then 40 minutes of half speed.then 40 minutes of half speed.

Three Systems of Energy Three Systems of Energy TransferTransfer

The three systems of energy transfer and their percentage contribution of total energy output during all-out exercise of different durations.

Three Energy SystemsThree Energy Systems

Energy Pathway

Speed Duration

Intensity

Limited Fuel Source

Byproduct

s

Anaerobic Alactic

(ATP/CP)

immediate

0-10 secs maximal supply CP = Cr + P +

EnergyADP +

ADP = ATP + AMP

No oxygen

CrAMP

Anaerobic Lactic

(glycolytic)

Moderately quick

Short term10-120

secs

Near maximal intensity

Discomfort

Muscular fatigue

GlycogenNo oxygen

Lactic acid

Aerobic slow Long term Low to moderate

Dehydration

“the wall”local

muscular fatigue

FatsCHO

Oxygen

HeatWaterCarbon dioxide

STRENGTH TRAININGSTRENGTH TRAINING

A solid base of strength and lean muscle mass A solid base of strength and lean muscle mass support an athelete’s physical abilities and support an athelete’s physical abilities and technical skills.technical skills.

This is a pre-requisite to anaerobic conditioning, This is a pre-requisite to anaerobic conditioning, power, quickness, agility, and speed.power, quickness, agility, and speed.

Strength is involved in every aspect of sport.Strength is involved in every aspect of sport.

Absolute strength:Absolute strength: total muscular strength.total muscular strength. Relative Strength:Relative Strength: strength in relation to strength in relation to

body weight.body weight. A proper balance of strength protects players A proper balance of strength protects players

from injury and improves athletic performance.from injury and improves athletic performance.

DEVELOPING A STRENGTH TRAINING DEVELOPING A STRENGTH TRAINING PROGRAMPROGRAM

IntensityIntensity Weight training is organized be sets and reps. A rep is Weight training is organized be sets and reps. A rep is

one complete range of motion with a weight for a one complete range of motion with a weight for a particular exercise.particular exercise.

A group of reps is a set, the # of reps performed without A group of reps is a set, the # of reps performed without rest.rest.

The more intense the workout the greater the strength The more intense the workout the greater the strength development.development.

The load for a given exercise is determined by the # of The load for a given exercise is determined by the # of reps, the rest and the amount lifted.reps, the rest and the amount lifted.

Rest time between sets affects the amount of weight Rest time between sets affects the amount of weight that can be lifted, as well as the muscular response. that can be lifted, as well as the muscular response. More rest = heavier loads.More rest = heavier loads.

Always quality over quantity.Always quality over quantity.

DEVELOPING A STRENGTH TRAINING DEVELOPING A STRENGTH TRAINING PROGRAMPROGRAM

Speed of MovementSpeed of Movement Muscle growth is related to the amount of tension Muscle growth is related to the amount of tension

developed within the muscle. developed within the muscle. Slow velocity lifts, which produce a great amount of Slow velocity lifts, which produce a great amount of

tension, are used to build a base of strength and muscle tension, are used to build a base of strength and muscle mass. (1-2-3 principle)mass. (1-2-3 principle)

This is why high intensity training produces great This is why high intensity training produces great results, on the last couple of reps, the muscle has to results, on the last couple of reps, the muscle has to recruit more and more muscle fibres to keep moving the recruit more and more muscle fibres to keep moving the weight. More force is produced.weight. More force is produced.

Slow velocity lifts also reduce the chance for injury.Slow velocity lifts also reduce the chance for injury.

DEVELOPING A STRENGTH TRAINING DEVELOPING A STRENGTH TRAINING PROGRAMPROGRAM

Machines Versus Free WeightsMachines Versus Free Weights Weight machines isolate one muscle group, where free Weight machines isolate one muscle group, where free

weights depend upon muscle synergy (all muscles weights depend upon muscle synergy (all muscles working together) to execute the lift.working together) to execute the lift.

Weight machines can help you develop a good base of Weight machines can help you develop a good base of strength because they are safe and heavy loads can be strength because they are safe and heavy loads can be used.used.

However, athletes do not execute their sport from a However, athletes do not execute their sport from a seated position, so do not train like it. Free weights allow seated position, so do not train like it. Free weights allow the athlete to mimic movements and train the “core” of the athlete to mimic movements and train the “core” of the body. Support is the key!!the body. Support is the key!!

QUICKNESS AND AGILITY TRAININGQUICKNESS AND AGILITY TRAINING

How fast an athlete is How fast an athlete is measured by their linear measured by their linear acceleration and maximum acceleration and maximum speed.speed.

Quickness is the first step Quickness is the first step explosion from a stationary explosion from a stationary position. It is a read-and-position. It is a read-and-react response.react response.

Explosive speed is Explosive speed is quicknessquickness

It is often quickness that It is often quickness that separates a minor league separates a minor league player from a professional.player from a professional.

Quickness is an element Quickness is an element that players use in every that players use in every aspect of the game.aspect of the game.

Agility and quickness Agility and quickness combine to make a very combine to make a very effective athlete.effective athlete.

Quickness and agility Quickness and agility training is ‘quality’ not training is ‘quality’ not ‘quantity’.‘quantity’.

EXPLOSIVENESS THROUGH PLYOMETRICSEXPLOSIVENESS THROUGH PLYOMETRICS

Plyometrics are the best Plyometrics are the best type of exercises to type of exercises to improve a player’s improve a player’s quickness and agility.quickness and agility.

Drills are characterized by Drills are characterized by jumping, hopping, jumping, hopping, bounding, and a variety of bounding, and a variety of foot patterns.foot patterns.

Plyo’s involve a rapid Plyo’s involve a rapid eccentric contraction eccentric contraction immediately before a immediately before a concentric contraction. concentric contraction. Muscle is lengthened Muscle is lengthened rapidly, then immediately rapidly, then immediately shortened.shortened.

Sensors in your muscle Sensors in your muscle (Golgi Tendon Organs and (Golgi Tendon Organs and Muscle Spindles) monitor Muscle Spindles) monitor the rate and degree of the rate and degree of stretch. stretch.

If the muscle is lengthened If the muscle is lengthened too quickly, then the too quickly, then the sensors tell the muscle to sensors tell the muscle to contract immediately contract immediately protecting it from injury.protecting it from injury.

When the muscle quickly When the muscle quickly lengthens, it stores elastic lengthens, it stores elastic energy, then uses that energy, then uses that energy to have a very energy to have a very powerful contraction.powerful contraction.

EXPLOSIVENESS THROUGH EXPLOSIVENESS THROUGH PLYOMETRICSPLYOMETRICS

A big, slow athlete will not magically become explosive A big, slow athlete will not magically become explosive and agile, but he/she can develop quick feet through and agile, but he/she can develop quick feet through specific training – plyometrics are the key.specific training – plyometrics are the key.

Plyometrics intensity refers to the degree of Plyometrics intensity refers to the degree of impact resulting from a drill.impact resulting from a drill.

Greater the athlete’s weight, the greater chance of Greater the athlete’s weight, the greater chance of injury.injury.

To maximize plyo benefits and minimize risk, use low To maximize plyo benefits and minimize risk, use low intensity plyo’s such as quick feet drills and stride intensity plyo’s such as quick feet drills and stride frequency drills.frequency drills.

EXPLOSIVENESS THROUGH EXPLOSIVENESS THROUGH PLYOMETRICSPLYOMETRICS

Follow these guidelines for effective plyometrics:Follow these guidelines for effective plyometrics: Increase foot quickness by popping your feet off the Increase foot quickness by popping your feet off the

ground. As soon as the foot touches the ground , pop ground. As soon as the foot touches the ground , pop from your toes back up.from your toes back up.

Practice quickly reversing movement and exploding in Practice quickly reversing movement and exploding in the opposite direction.the opposite direction.

Eliminate the pause that occurs at the exact point where Eliminate the pause that occurs at the exact point where the direction of movement is going to reverse. A pause the direction of movement is going to reverse. A pause between lowering and pushing off will lose the potential between lowering and pushing off will lose the potential elastic energy and turn off the muscle sensors.elastic energy and turn off the muscle sensors.

Instead of increasing vertical distances, increase both Instead of increasing vertical distances, increase both lateral and linear horizontal distances.lateral and linear horizontal distances.

Add more complex movements (various foot patterns, Add more complex movements (various foot patterns, rotations, angles, and turns)rotations, angles, and turns)

Complete some of the lateral drills with a single leg.Complete some of the lateral drills with a single leg.

QUICKNESS AND AGILITY QUICKNESS AND AGILITY CONDITIONING GUIDELINESCONDITIONING GUIDELINES

Use these guidelines for a safe and effective approach to Use these guidelines for a safe and effective approach to conditioning for quickness and agility:conditioning for quickness and agility:

At all age and levels, teach agility before quickness. Begin At all age and levels, teach agility before quickness. Begin with simple movement patterns and don’t increase foot with simple movement patterns and don’t increase foot speed until technique is perfect.speed until technique is perfect.

At young ages, agility is more movement specific than At young ages, agility is more movement specific than sport specific. Agility drills are not taxing on the joints or sport specific. Agility drills are not taxing on the joints or muscles like quickness and speed work is, so they are muscles like quickness and speed work is, so they are suitable for young athletes.suitable for young athletes.

If that athlete has sufficient muscle mass, strength, and If that athlete has sufficient muscle mass, strength, and technique, begin to increase the explosiveness. Strength technique, begin to increase the explosiveness. Strength base criteria is squatting your own body weight. High base criteria is squatting your own body weight. High intensity is squatting 1.5lbs body weight.intensity is squatting 1.5lbs body weight.

Always maintain ready position. Knees flexed and hips low.Always maintain ready position. Knees flexed and hips low.

QUICKNESS AND AGILITY QUICKNESS AND AGILITY CONDITIONING GUIDELINESCONDITIONING GUIDELINES

Use these guidelines for a safe and effective approach to Use these guidelines for a safe and effective approach to conditioning for quickness and agility:conditioning for quickness and agility:

Perform at full effort until neuromuscular fatigue. Do not Perform at full effort until neuromuscular fatigue. Do not seek to induce physical fatigue.seek to induce physical fatigue.

Incorporate visual stimulus as players improve.Incorporate visual stimulus as players improve. Incorporate auditory stimulus to get the athlete to read and Incorporate auditory stimulus to get the athlete to read and

react. Example, ball hitting the floor.react. Example, ball hitting the floor.

SPEED TRAININGSPEED TRAINING

Speed development is the most critical component to an Speed development is the most critical component to an athlete’s success.athlete’s success.

Coaches at all levels teach fundamental skills, strength Coaches at all levels teach fundamental skills, strength development and many other parameters that are development and many other parameters that are important to the sport.important to the sport.

Many of them never teach speed!!Many of them never teach speed!! Full-out speed is evident in every facet of athletics.Full-out speed is evident in every facet of athletics. Quickness is described as first gear, speed is the second, Quickness is described as first gear, speed is the second,

third, fourth, and fifth gears.third, fourth, and fifth gears. Some athletes are naturally faster than others.Some athletes are naturally faster than others. Speed development is possible for all athletes.Speed development is possible for all athletes.

SPEED TRAININGSPEED TRAINING

Most players can develop good technique at low speeds, Most players can develop good technique at low speeds, but progress to higher speed and form and technique is but progress to higher speed and form and technique is lost.lost.

Strength in the legs, hips, and abdomen/core are essential Strength in the legs, hips, and abdomen/core are essential to a players speed development.to a players speed development.

CONDITIONING FOR SPEEDCONDITIONING FOR SPEED

Strength and muscle mass does not distract from speed, it Strength and muscle mass does not distract from speed, it improves it.improves it.

With specific training, strength, size, and muscle mass With specific training, strength, size, and muscle mass contribute to speedcontribute to speed

Speed development drills are always done full out, using Speed development drills are always done full out, using over-speed exercises, explosive strength training, and over-speed exercises, explosive strength training, and plyometrics..plyometrics..

10 REQUISITES TO HIGH-SPEED TRAINING10 REQUISITES TO HIGH-SPEED TRAINING

1.1. TechniqueTechnique

2.2. StrengthStrength

3.3. PowerPower

4.4. QuicknessQuickness

5.5. AgilityAgility

6.6. FlexibilityFlexibility

7.7. Anaerobic Energy SupplyAnaerobic Energy Supply

8.8. Aerobic Energy SupplyAerobic Energy Supply

9.9. Body CompositionBody Composition

10.10. NeuromuscularNeuromuscular

SPEED TRAINING GUIDELINESSPEED TRAINING GUIDELINES

Follow the guidelines below:Follow the guidelines below:1.1. First build a strength base, increase lean muscle First build a strength base, increase lean muscle mass, mass, and develop the energy systems. and develop the energy systems.

2.2. Use a low volume of work initially, keeping intensity Use a low volume of work initially, keeping intensity low. low. Low intensity includes using moderate speeds and, Low intensity includes using moderate speeds and, if if using using plyometrics, low jumping height.plyometrics, low jumping height.

3.3. Athlete should have good form and proper Athlete should have good form and proper technique. You technique. You do not want them to practice do not want them to practice incorrect movements. incorrect movements. Asses balance, foot Asses balance, foot placement, ready positions, edges, placement, ready positions, edges, absorption, and use of absorption, and use of arms.arms.

4.4. Break in speed development with a low volume and Break in speed development with a low volume and low low frequency.frequency.

SPEED TRAINING GUIDELINESSPEED TRAINING GUIDELINES

Follow the guidelines below:Follow the guidelines below:5.5. Emphasize quality over quantity. Do not confuse Emphasize quality over quantity. Do not confuse with with the the most physically exhausting workout with most physically exhausting workout with the best.the best.

6.6. Keep speed development drills between 5 and 15 Keep speed development drills between 5 and 15 seconds – long enough to allow athletes to draw seconds – long enough to allow athletes to draw

on on their anaerobic energy systems.their anaerobic energy systems.

8.8. Allow appropriate rest between drills. Players who Allow appropriate rest between drills. Players who get get physically fatigued form and this leads to physically fatigued form and this leads to decrease decrease in performance.in performance.

9.9. Encourage athletes to challenge themselves!!Encourage athletes to challenge themselves!!