physical performance & warm up - toc · april 2015 training game physical control = fiba...
TRANSCRIPT
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Physical PERFORMANCE & WARM UP
FIBA OCEANIA january 2016
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Physical Abilities for Basketball
Referees
SPEED(Sprints)
ENDURANCE(Recovery)
STRENGTH(Physical appearance)
FLEXIBILITY(Injury prevention)
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FIBA Referee Dpt Training Manual 2.0
Manual for Basketball Referees’PHYSICAL TRAINING
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Calendar April 2015
TRAINING GAME PHYSICAL CONTROL = FIBA Referees' Fitness Test. Run as many laps as possible, could be less or more that normal FIBA standard (female 66 & male 86). This is not a pass/fail test; this is an exercise where you can determine your existing fitness level with performing your maximum effort.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WEEK 12
30 31
1 2
3
4
5
WEEK 11
6
CONTROL
7
8
9
10
11
12
WEEK 10
13
14
15
16
17
18
19
WEEK 9
20
21
22
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24 25 26
WEEK 8
27 28
29
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Calendar April 2015
TRAINING GAME PHYSICAL CONTROL = FIBA Referees' Fitness Test. Run as many laps as possible, could be less or more that normal FIBA standard (female 66 & male 86). This is not a pass/fail test; this is an exercise where you can determine your existing fitness level with performing your maximum effort.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WEEK 12
30 31
1 2
3
4
5
WEEK 11
6
CONTROL
7
8
9
10
11
12
WEEK 10
13
14
15
16
17
18
19
WEEK 9
20
21
22
23
24 25 26
WEEK 8
27 28
29
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FIBA Training Plans for Competitions
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FIBA Referee Dpt Training Manual 2.0
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FIBA GLOBAL REFEREEING STRUCTURE
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2015 competitions
848 games
174 Referees
8 Tournaments analyzed
EURObasket women
WC U19 Men
WC U19 WOMEN
AFROBASKET men
FIBA Americas
Eurobasket
afrobasket women
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Data analysis
we made the analysis from different point of view
ü Gender (Male, Female)
ü Age group (20-29, 30-39, 40-50)
ü FIBA Zone (Africa, Americas, Asia, Europe, Oceania)
ü Round (1st, Final)
ü Competition (WC U19 Men, WC U19 WOMEN, AFROBASKET men, FIBA Americas,
eurobasket, afrobasket women)
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Protocols
We collected data from;
1- Fitness test
2- Body measurements
3- Official Games
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Fitness Test
133 Referees did the FIBA Fitness Test
7 tournaments
Most important information
Recovery Index ( 1´and 3´after the test )
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Body Composition
174 Referees were measured with a Body Composition Monitor (Omron) in
8 tournaments
• Height
• Weight
• BMI (Body Mass Index)
• Body Fat %
Every Referee was analyzed during the 1st phase of the Tournament
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Body composition data
Main findings:
All of them have body fat % lower than 25% except afrobasket women
U19 men, americas men and afrobasket men BMI higher than 25 (overweight)
18,5-24,9 healthy
>25 overweight
In female none of them over 25 in bmi
In male 3 zones over 25 (overweight): africa, americas and asia. None in 2014
Male are more overweight than female (specially africa, americas and asia)
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Game information
848 games in 7 tournaments
Referees were using a pulsometer (Polar TEAM PRO) during the games
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Game report
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Game information data
Main findings:
In All of them are more than 50% of the time in speed zone 1 (3-7 km/h) : walking
Distance covered: higher eurobasket men & afrobasket men (4918 and 5019 m.);
Lower afrobasket women (4386 m) 11-13% lower
Maximum speed between 20-23 km/h (around 1-2% of the time)
Higher intensity eurobasket men (93% max hr) and lower Afrobasket men (86%)
Female 20 km/h and male 22 km/h maximum speed (9% faster)
Female 4478 m and male 4743m covered in the game (6% more for male)
Intensity in the game 3% higher for male (89% vs 92%)
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Conclusions and practical applications
§ in the fitness test the referees reached a maximum speed of 15-16 km/h but
during the game the reached a maximum speed of 20-23 km/h.
Fitness test is a good training but not enough
§ Male are more overweight than female (specially africa, americas and asia)
§ In All of the competitions are more than 50% of the time in speed zone 1 (3-7
km/h) : walking. Should we change the perspective of the endurance training
Maximum speed between 20-23 km/h (around 1-2% of the time)
New perspective in speed training
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Conclusions and practical applications
§ Female 4478 m and male 4743m covered in the game (6% more for male)
Female 20 km/h and male 22 km/h maximum speed (9% faster)
Still some differences between genders
§ Distance covered, maximum speed and speed zones are quite similar in both
rounds
1st round a little bit more intense (91% vs 89%)
Maybe psychological effects in 1st round???
§ BMI and body fat % higher In 2015, more focus needed in nutrition??
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Comparation with other sports
Football (no differences between halves)
Distance covered: 5219 m (no differences between halves)
Maximum Speed: 19,3 km/h
Average speed: 6.6 km/h
Rugby (differences between halves)
Distance covered: 6322 m
Time in speed zones: 37.3% was spent walking, 24.1% jogging, 10.4% running at
low intensity, 17.6% at medium intensity, 5.5 at high intensity, and 5.2% at
sprint
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Future actions
1- New focus in endurance and speed training because of the 2015 results
2- Specific training to improve their performance on the court
3- specific actions in the different zones from these results
4- Nutritional study needed to improve their body composition
5- improve warm up protocol
6- Deeper study of the games with the new technologies
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10 referees (5 male and 5 female) were selected to follow a specific protocol at the same time that they were realizing the training plan of their respective Tournaments
POLAR PROJECT = 2016 competitions
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INNOVATION & FUTURE
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THE IDEA OF THIS PROJECT WAS TO EVALUATE IF A SPECIFIC WARM UP WILL HELPS IN OUR LATER PHYSICAL PERFORMANCE ON THE COURT.
2014 SUMMER TOURNAMENTS SHOWED THAT SOME OF THE REFEREES DID NOT EXECUTE A PROPER WARM UP AND ALSO WE FOUND THAT Q1 AND Q2 WERE HIGHER IN INTENSITY THAN Q3 AND Q4.
PRACTICAL APPLICATION: WARM UP PROJECT
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Regular Warm up protocol
New Warm up protocol
RESULTS
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1
2
2 referees/same game
Similar Recovery during the whole game (1st & 2nd half)
Most intense point in the warm up in both referees
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coming out to the basketball court, going to the table officials to leave water bottles and to check everything.
4-5 Skipping (up knees and kicking backwards)4-5 karaoke + sprint 4-5 running the basketball court (BASELINE TO BASELINE 3 times) increasing the intensity EVERYTIMEStanding activation exercises (EXERCISES STANDING IN THE HALF COURT)Active stretching in the half court
WARM UP TIMELINE
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4-5 defensive steps FROM BASELINE to half court4-5 turn around + sprint Standing activation exercisesActive stretching in the half courtWATER INTAKE (IF NEEDED)
3 suicides to half court3 sprints (non looking sprints)Standing activation exercisesActive stretching in the half court
WARM UP TIMELINE
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water intake
teams presentation
last part of the warm up2 sprints FULL COURT (submaximal intensity)3 short sprints FROM BASELINE TO HALF COURT (turn around + sprint)
water intake + euroleague anthem (JUST IN EUROLEAGUE GAMES)
beginning of the game
WARM UP TIMELINE
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More intensity and more similar heart rate than the intensity found in the different quarters. Also in % of their max hrSimilar heart rate % in warm up and in the game (that´s what we were looking for)
Green: before
Yellow: after
RESULTS
WARM UP Q1 Q2 Q3 Q484,64 92,41 92,72 90,94 90,6091,87 93,65 93,20 90,11 90,02
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Specific training: examples
!
Turn and sprint
Non looking sprints
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