PREPARTATION OF THE BODY HOCKEY S3 INTERMEDIATE 1 PREPARTATION OF THE BODY HOCKEY
Cycle of Analysis
KEY CONCEPT 1 FITNESS ASSESSMENT
Fitness Fitness is central to all activities. All performers have different fitness requirements relative to the activity they are involved in. In order to plan improvements, you must gather data on your levels of fitness Collecting information about your fitness must be specific & valid in relation to: Your activity The fitness demands of your position/role in activity
Gathering Data Enables you to: Find out your current level of Fitness Compare your results to others Plan a fitness programme Set Goals; Long term & Short Term Monitor your training & progress by comparing first results with later results
Testing Fitness After naming the specific aspects of physical fitness required for your position it was important to test your level of fitness. There are two ways of doing this Within the activity Out-with the activity Within Activity Test Fitness Hockey Type of Fitness Specific Position Specific Aspects of fitness Outwith Activity
Testing Specific Aspects of fitness within the Activity Testing fitness within the activity requires you to assess your fitness within the game of football. Within the activity = Time related movement observation schedule
Hockey - Movement Analysis Observation Sheet Name of Performer:…………………………….. Name of Observer: ………………………………. Watch the game action to help you analyse how fit the performer is when playing in a game. The time recorded is 20 minutes. Time Standing Walking Jogging Running Sprinting Observations 0-5 min 6-10 min 11-15 min 16-20 min
Testing specific aspects of fitness out-with the activity Testing your fitness out-with the activity requires you to undertake a variety of standardised fitness tests. Standardised fitness tests to be undertaken Leger Test (Bleep) – CRE (Physical Fitness) Illinois Agility Test – Agility (Skill related Fitness) 6x10m Shuttle Test – Speed Endurance
Illinois Agility Test How to do it…….. The Athlete lies face down on the floor behind the start line. On the timers command the athlete gets to his / her feet and completes the set rout. Course requires athlete to complete two 10m sprints and a 10m cone slalom. After full rest the athlete completes the test a further 2 times and an average is calculate. Agility – the ability to create gaps, move quickly into space, turn quickly with the ball and change direction
You should have details in your Jotter on: Leger Test (Bleep Test) 6 x 10 m Shuttle
Fitness needs specific to activity & role KEY CONCEPT 2 Fitness needs specific to activity & role
Specific fitness demands of different roles To perform effectively you require a wide range of skill-related, physical and mental skills. The specific requirements for each player vary depending on their position and role.
Hockey Position Requirements Goalkeeper – Flexibility, Speed, Reaction Time & Movement Anticipation Defender – Strength, Speed, Timing & Managing Emotions
Hockey Position Requirements Midfielder – CRE, Speed Endurance, Agility & Movement Anticipation Forward – Speed, Agility, Timing & level of Arousal.
Physical Fitness - Hockey However its important to remember all Hockey players require elements of: CRE Speed Endurance Muscular endurance Power Speed Strength Flexibility The specific PHYSICAL fitness requirements for each player depend on their position and role. Hockey Physical Fitness Specific Position Specific Aspects of fitness
Specific fitness demands of a Midfielder Position- Midfielder CRE - to cope with the high intensity demands of continually moving for 60-70 minutes without performance level decreasing. Speed endurance - to continually make repeated sprints over a variety of distances without performance decreasing Strength - to hold off strong challenges and win tackles Agility- to create gaps, move quickly into space, turn quickly with the ball and change direction Determination - to work hard in defence and attack throughout the game. Managing Emotions – remaining in control of your emotions and feelings in demanding situations. If a decision goes against you can you remain calm and focussed on the game. Similarly if an opponent fouls you, do you remain in control of your emotions and stay focussed on the game.
KEY CONCEPT 3 ASPECTS OF FITNESS
Types of Fitness
Physical Fitness Definitions Cardio Respiratory Endurance (CRE) – is the ability of the whole body to work continuously for long periods Muscular Endurance – is the ability of muscle groups to work continuously for long periods. Strength – is the maximum amount of force a muscle or group of muscle s can exert in a single effort.
Physical Fitness Definitions Speed – is the ability to move all or parts of the body as quickly as possible. Flexibility – is the ability of the joints to move through a full range of movement. Power – is the combination of Speed & Strength in explosive bursts of movement. Speed Endurance – is to move whole body quickly in different directions over long periods.
Skill related Fitness Definitions Agility – is the ability to move & change direction Co-ordination – is the ability of different parts of the body to work together to produce controlled movement that are smooth & fluent. Reaction Time – is the ability to react a stimulus and produce a movement.
Skill related Fitness Definitions Balance – is the ability to control the body’s position when stationary or moving. Timing – is the ability to perform skills at the correct time to meet performance challenges Movement Anticipation – is the ability to assess the performance challenge and make the appropriate decision.
Mental fitness definitions Mental Rehearsal – is the ability of the performer to visualise the PAR or subroutines of the skill or action Managing Emotions – is the ability to control feelings and deal with aggression. Level of Arousal – is the body’s ability to respond to physiological changes as a result of increased adrenaline in the bloodstream.
Principles & Methods of Training Key Concept 4 Principles & Methods of Training
Methods of Training
Circuit Training Circuit training is a multi station circuit of exercises. Circuit training can be designed to develop most aspects of fitness including; CRE Muscular Endurance Speed & Agility Exercises within the circuit are performed by repetitions or a prescribed time. There will always be a rest period either in-between stations or at the end of the circuit The number of circuits (Sets) you complete will depend on your training level
Muscular Endurance Circuit; Advantages of Circuit Training Work on each exercise for 30 secs Have a 30sec recovery between each exercise. Complete 3 sets of the circuit Have a 3 min rest in between each set. Advantages of Circuit Training Appropriate form of training for most sports. Can be adjusted to suit any age and fitness level of performer Can develop general fitness as well as specific types or aspects of fitness There are a wide range of exercises available to choose from
Fartlek Training Fartlek training involves short fast runs alternated with slower paced recovery intervals. It can used to develop CRE & Speed Endurance It can be adapted to the needs of the individual. Unlike continuous training, Fartlek training can benefit participants of field games such as Football, Hockey, Basketball & Rugby, as it develops aerobic and anaerobic capacities which are both used in these sports. To take this a step further, athletes can make the most of the flexibility of Fartlek training by mimicking the activities which would take place during their activity.
Farklek Training – Timed Sections Fartlek Training Fartlek training involves continuously varied pace running for a set period of time. It can take the form of a coned circuit or timed sections of paced running Sprint Jog Jog Farklek Training – Timed Sections 15 minutes of easy running. (warm up) 1 minute hard, one minute easy x 5. 5 minutes of easy running. 10 minutes of easy running. (cool down) Continuous varied pace running round circuit for 20 mins Walk Walk Start Jog Jog Sprint
Conditioning This is training within the activity on physical fitness and at the same time developing the required activity skills Example – Basketball – Dribbling the ball in & out of cones works on Agility as well as dribbling at Speed. Advantages of using conditioning training are: Can improve physical & skill related fitness Can improve & develop skills in the activity Enjoyable to do and can be motivational
Principles of Training
Specificity Training has to be relevant to you – What activity? What position do you play? What aspects of fitness do you need to train? What are your current fitness levels? What test did you use to test aspect of fitness? What method of training are you planning for aspect of fitness?
Progressive Overload For a training programme to be effective it must be designed to place increasingly greater levels of demands on the body to ensure improvements You apply progressive overload when Your body gets used to the training programme. You see your fitness levels plateau. Overload must be progressive (small steps) to gradually increase the stress on the body/workrate/input. This is done using F.I.T
Frequency How often do you train? Example; Activity – Rugby Position – Forward Type of fitness - Physical Aspect of Fitness – Strength Test – One Maximal Rep (1MR) Method of Training – Weights Frequency of Training – 2 x week Progressive Overload: After 4 weeks of training the Rugby Forward felt in order to continually improve he needed to increase the frequency of his training. Frequency of training - 3 x week
Intensity How Hard do you train? Rugby Example: Intensity of training – 75% of 1MR At 4 weeks, he decides to increase the intensity of his training sessions as well as frequency because he is finding his strength levels have plateau and has found it easier to lift the weights. Intensity of training – 80% of 1MR Intensity CRE – % Training Zone (Max Heart Rate) 70% increasing to 80% Heart rate monitor Speed/Speed Endurance – % of Max Speed 75% increasing to 80% Perceived effort
Time How long is your session? Rugby Example: Duration of session – 30 mins After 8 weeks, the rugby player decided to increase the amount of time of his weight training sessions in order to include more sets of repetitions. Duration of session – 45 mins
Reversibility Use it or Lose it! When training stops, the fitness levels you will have acquired will drop. Factors for stopping training include; Illness or Injury Lack of Motivation School/Work Commitments When you return to training you must drop back down on F.I.T principles to regain your fitness levels.
Tedium If you are doing the same sessions over and over, you will find that you will get bored and lack motivation to continue developing your fitness levels What can you do to make your sessions more interesting and enjoyable? Competition Challenges Progressive Overload Specificity
Planning, Implementing & Monitoring a training programme KEY CONCEPT 5 Phases of training & Planning, Implementing & Monitoring a training programme
Preparation – Pre Season During this phase you are working on building up general fitness as well as skills specific to your activity Training should meet the demands of your activity and role/position. Intensity will gradually build up towards ‘In-season’ phase
Competition – In Season During this phase you are looking to maintain Physical fitness levels gaining during ‘Pre-season’ You will be focussing more on fine tuning skills relating to your Activity. During this phase ensure you allow for rest, particularly a few days before ‘Match day’, you want to avoid training fatigue (Overtraining)
Transition – Off Season During this Phase, your body is recovering from Competition. It is a good idea to work on maintaining a good level of general fitness. You can achieve this by Jogging, Cycling, Swimming or following a less intensive programme specific to your Activity
Planning a Fitness Programme When planning a fitness programme it is important that a training programme : Is specific to the demands of the Activity and Aspect of fitness to be developed Meets the needs of performer Uses an appropriate method of training Can be adapted according to the performers rate of progress Can be monitored and reviewed
Typical Plan for Training A typical plan for a training programme could be: Collect, record & analyse data from performance Identify fitness types or aspects to be developed Select most appropriate method of training Carry out programme, taking into consideration Principles of Training Adapt or apply Overload to programme Monitor and review Programme
Goal Setting An important part of planning training is the consideration of Short Term & Long Term goals. This will give a target to work towards to ensure you improve to the desired level. Can you think of 1 Short-term & 1 Long-term Goal for your activity? You have 2 minutes…………
Why monitor a training programme It will provide Data on whether your training is being effective. It can show if progress is being made. It can provide evidence to compare your performacne at various stages of training It allows you to make changes & adapt your programme Promote Motivation It will show if Short term & Long term goals have been achieved.
Ways of monitoring a training programme Video – Compares performances Observation Schedule – collects Data on performance Training Diary – Keeps a note of training and any adaptations you have made Testing – Comparing results to previous results & national norms Game Analysis – taking stats from a game & comparing them to a previous game