Prep of the Body OVERVIEW

Today and tomorrow we will… Identify the main content Create a Prep of the Body mind map Investigate previous questions Structure our response to a question Answer a question with our partner

Prep of the Body Mind Map As we progress through the Prep of the Body overview create a mind map using the key information highlighted.

Example Prep of the Body Mind Map

Prep of the Body Cycle of Analysis Reassess Performance Develop Identified weakness Analysis of Identified Weakness Analysis Of Overall Performance Plan long & short term targets Continue to Develop Identified Weakness Progress Check Key Message - Can you tell me what you did at each stage?

Key Message - Can you tell me? Stop – Traffic Light Phases of training Name the three phases of training Explain the purpose of each phase and describe the work carried out Describe which phase your training was in Explain why the method of training you chose was appropriate at the preparation phase Key Message - Can you tell me?

Phases of Training Training can be done at 3 times of the training year in football. What are the three phases? Preparation period – Pre season Competition period – During the season Transition period – Off season 7

Aim of preparation phase During the preparation phase general fitness work is followed by specific fitness work. As you progress through your programme of work there should be an increase in the intensity of your physical fitness work as the start of the new season approaches. As start of season approaches, training should become more game like. The fitness work during this phase should be specific to the nature of your activity and your role within the activity.

Why training methods were appropriate for preparation phase? Both FARTLEK and INTERVAL training allow us to easily focus on a specific aspect of fitness. Could easily adjust my programme using overload as my body adapted and increase the intensity of our training programme as the start of the season approaches. Can ensure that our work is specific to the nature of football and our role within the game. Working outwith the activity made it easier to monitor my progression and made it easier to focus solely on my physical fitness improvement. This was vital during the early parts of pre season as it was important that my fitness would not continue to make my skill level deteriorate during matches.

Types & aspects of fitness Fitness requirements Types & aspects of fitness

Key Message - Can you tell me? Stop – Traffic Light Fitness Requirements Name the three types of fitness Name and explain aspects of fitness for each type Describe the fitness requirements of your position. Three types and appropriate aspects. Key Message - Can you tell me?

Football is a fast fluctuating game involving bouts of intense energy sprints interspersed with periods of low intense walks or jogs. Furthermore the demands made on cardio respiratory endurance and speed endurance can significantly effect how a performer maintains his/her skill level throughout the 90 minute period. Time Performance level 45 90 For effective performance you require a wide repertoire of technical, physical and mental skills Although all players require a combination of... cardio respiratory endurance, speed endurance, muscular endurance, power, speed, strength and flexibility... the specific fitness requirements of each player will vary dependent on their position and role.

Types of Fitness 3 Types of Fitness Physical Skill-related Mental

Physical Fitness Physical Fitness CRE Strength Flexibility Speed Local Muscular Endurance Power

Skill Related Fitness Skill Related Agility Balance Coordination Timing Reaction Time Movement anticipation

Mental Fitness Mental Level of Arousal Managing Emotions Rehearsal

Specific fitness demands of different roles Position: Midfielder Fitness Requirements Cardio Respiratory Endurance- to cope with the high intensity demands of continual movement for the duration of the match Speed Endurance- to continually make repeated sprints over varied distances Strength- to hold off strong challenges and win tackles Agility- to create gaps, move quickly into space and turn quickly with the ball to change direction Determination- to continually work hard in defence and attack throughout the game.

Explain that football is a fast fluctuating game. Q. Choose an activity. Describe in detail the specific fitness requirements to successfully play your role within the chosen activity. Structure of Answer Name activity, choose position, explain your role and responsibilities. Explain that football is a fast fluctuating game. To perform effectively you require three types of fitness, these are……………. Name the main aspects of physical fitness required. Give a definition for each aspect of fitness e.g. Speed Endurance is the ability to... For each aspect of fitness give practical examples of when you have required them to perform your role successfully – consider the responsibilities of your role. Name the main aspect of skill related fitness required. Give a definition of this aspect of fitness e.g. Agility is the ability to... Give practical examples of how agility helped you perform your role successfully. Name the main aspects of mental fitness required. Give a definition of each aspect of fitness. Give practical examples of how aspects were required to perform your role successfully. 18

Assessing Performance Gathering general and focused data

Key Message - Can you tell me? Stop – Traffic Light Assessing Performance How you gathered both general and focussed data What you discovered from the data gathered Why the methods used / data gathered is considered to be valid The benefits of standardised testing Key Message - Can you tell me?

Testing physical 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 – General Data Out-with the activity – Specific Data Test Fitness Football Physical Fitness Specific Position Aspects of fitness Within Activity Outwith

Right Midfield Central Midfield Decrease in number of sprints Slight decrease in number of mid pace runs Increase in number of jogs Central Midfield Decrease in number of jogs, mid pace runs Increase in number of walks and sprints General Data Collection TROS Within the game Right Midfielder Speed Endurance Centre Midfielder Cardio Respiratory Endurance CRE 10, 25, 50 sprint tests Standardised Tests KHS Derived speed endurance test Standardised tests Multi Stage fitness test 12 Minute cooper Run 22

Time related observation schedule Movement Analysis General Analysis Video recorded my performance in an 11v11 game of football against a team of similar ability…. I used this video to complete a movement analysis, time related observation schedule (TROS)….. This analysed how often I walked, jogged, mid paced run and sprinted throughout the game. The observations were broken down into 5 minute sections this allowed me to analyse… The observation schedule looked like… From the TROS I can see that…

Multi stage fitness test Test for Cardio Respiratory Endurance (CRE) 20m Test is a maximal test This means the test will get progressively harder (faster until you cannot continue) Each level lasts approximately 1 minute Each time a ‘bleep’ sounds you must run one 20m shuttle one foot must cross the line each time When an athlete does not cross the line before the beep on two consecutive lines, the test is over Your score can then be recorded and compared to a VO2 max table / national average

12 Minute Cooper Run 25m Test for Cardio Respiratory Endurance Continuous test, requires you to run continuously at your own pace for 12minutes. Set out six cones in a hexagon 25m apart. Record total number of laps and cones completed in 12 minutes. Standardised test compare your results to national averages to assess your level of fitness.

KHS derived Speed Endurance Test 10m 3 x (10 x 10m) 1 min rest Tests speed endurance. Two cones placed 10m apart. Complete 10 shuttles at top speed. Rest for one minute and then repeat the test another two times. Add the three times together and calculate your average time.

10m-25m-50m 50m 25m 10m Test for Speed Standardised test compare your results to national averages to assess your level of fitness Set out cones 10m – 25m – 50m apart. Rolling start, so start stop clock when cross start line To ensure accuracy of results complete each of the above distances three times and calculate your average time for each distance.

Benefits of standardised testing Knowledge of activity doesn’t influence performance in test. Unlike actual game no variables that you can’t control. Specific to aspect of fitness. Raw quantitative data. Measure and compare scores with retest data. Are standardised results, compare with national averages. Raw scores can be used to set intensity in week 1+2 of training programme.

Why it’s important to gather information about your fitness.

Identifying strengths and weaknesses Target sets your development needs Data forms basis of your Training programme. Allows you to set the initial intensity of your first two week micro-cycle, therefore making the work specific to your current level of ability and most likely to produce improvement / adaptation General data gathered on whole performance within the game through Time Related Observation Schedule (TROS) Identified my role specific weakness as my CRE / SE as I was... (Describe the data). This aspect of fitness is important because... This data is a permanent record of my game based fitness and will allow me to draw comparisons with my abilities at the end of the preparation period of training The specific analysis of my performance was done through standardised tests outwith the game. I used the specific analysis, i.e. my standardised tests to also monitor my progression as I undertook a 6 week training programme to improve my CRE / SE Although the standardised tests are outwith the activity, they were easy to replicate after each two week micro-cycle to monitor my progression and ensured valid and reliable data was obtained.

Types of Training

Key Message - Can you tell me? Stop – Traffic Light Types of Training The type of training you used to develop aspect of fitness Describe what interval/fartlek training is (not your session) Describe how you used interval/fartlek training – give examples from your programme of work Explain the benefits of interval training - i.e. why did you use it. Describe your six week programme of work Describe a training session (One individual session) Key Message - Can you tell me?

Types of Training... Continuous Training Fartlek Training Circuit Training Weight Training Interval Training Flexibility Training Structure of Answer Describe what interval/fartlek training is (not your session) Describe how you used interval/fartlek training – give examples from your programme of work Explain the benefits of interval training - i.e. why did you use it. 33

(Describe what interval training is) Interval training involves working for a period of time/ completing a set amount of work – resting - then working again. Any form of exercise that allows a work to rest ratio to be easily calculated can be used. (Describe how you used interval training) As a right midfielder I used interval training to improve my speed endurance. My programme of work required me to sprint a specific distance at a certain intensity – then rest – before repeating the work a certain number of times. For example my first set of work was 3x40m @100 % 15s rest This involved me sprinting 40m - resting for 15s - sprinting 40m - resting for 15s - sprinting 40m. (Benefits of interval training) Allows you to easily focus on a specific aspect of fitness in my case Speed Endurance Allows you to work at a higher intensity with limited fatigue occurring Could easily be adapted to my position. By running at varying intensities and walking during my rest could ensure my work was game like. Interval training can be progressively overloaded by. Increasing the number of sessions in a week (Frequency) Exercising harder by working harder/increasing the intensity of my runs or decreasing the rest intervals (Intensity). Increasing the number of repetitions/number of runs (Duration)

(Describe what fartlek training is) Fartlek training involves continuously working for a period of time. Within this time the intensity at which you works varies. Usually it involves continuously running with short sprint bursts followed by a slower recovery and then more continuous paced running. (Describe how you used fartlek training) As a central midfielder I used fartlek training to improve my cardio respiratory endurance. My programme of work required me to run continuously for a specific period of time. Within this time the intensity at which I ran altered every 20m. I would either sprint – jog or walk. My first set of work was 3x6minutes 40 seconds rest 70% - 75% of max HR, (10s pulse of 24/25). In this six minutes I had to continuously repeat the circuit below. After the 6 minutes were up, I would rest for 40s and check my 10s pulse count to ensure I was working at the correct intensity. The repeat another two times. Jog Walk Sprint

(Explain the benefits of fartlek) Develops aerobic fitness by continuous running. Can be linked to CRE training zone requirements. Develops anaerobic fitness by short sprints. Fartlek training is easily adaptable to your position in football Fartlek training can be progressively overloaded by. Increasing the number of sessions (Frequency). Exercising harder by taking out some walking and adding more jogging or replacing jogging with more sprints (Intensity) Exercising harder by working at a higher % of max heart rate (Intensity) Increasing the time each run lasts for (Duration).

Why each method is appropriate at preparation phase? Both FARTLEK and INTERVAL training allow us to easily focus on a specific aspect of fitness. Could easily adjust my programme using overload as my body adapted and increase the intensity of our training programme as the start of the season approaches. Can ensure that our work is specific to the nature of football and our role within the game. Working outwith the activity made it easier to monitor my progression and made it easier to focus solely on my physical fitness improvement. This was vital during the early parts of pre season as it was important that my fitness would not continue to make my skill level deteriorate during matches.

Principles of Training Applying Progressive Overload

Key Message - Can you tell me? Stop – Traffic Light Principles of Training How you used the principles of training to design a training programme Explain how you ensured your programme was specific to position and ability. Describe your six week training programme How you progressively overloaded your training programme to ensure performance continued to improve and didn’t plateau How you monitored your training and why it was important to do so. Key Message - Can you tell me?

Principles of Training Specificity Progressive overload Frequency Intensity Duration Reversibility 40

Quick Fire Questions How did we make sure our training was specific to activity, position and level of fitness. Used an appropriate method of training. Tailored training to suit position. Used initial test scores to set Weeks 1+2 of training programme As level of fitness improves, how do we ensure it continues to improve and doesn’t plateau? Progressively Overload programme of work How will we know it’s the correct time to overload our programme, and how will we know how much to overload it by? By monitoring our progress 41

Applying Progressive Overload Fartlek training can be progressively overloaded by. Increasing the number of sessions (Frequency). Exercising harder by taking out some walking and adding more jogging or replacing jogging with more sprints (Intensity) Exercising harder by working at a higher % of max heart rate (Intensity) Increasing the time each run lasts for (Duration). Interval training can be progressively overloaded by. Increasing the number of sessions in a week (Frequency) Exercising harder by working harder/increasing the intensity of my runs or decreasing the rest intervals (Intensity). Increasing the number of repetitions/number of runs (Duration)

How did we monitor your progress? Interim testing Training Diary Benefits of these... 43

Benefits of Monitoring your training It let me check to see if my training method was appropriate and set at the correct level I was able to check my current level against my last set of results to track my progression This would tell me if my intensity levels were set correctly I compared my first set of test results… With my second set of test results… this shows that the overload I have undertaken in my training programme has worked and as the weeks progress we are improving my CRE / SE I was able to get internal feedback by how I felt during my pre season training programme and pre season games. I felt progressively overloading my programme allowed me to monitor the small developments in my fitness as I worked towards my overall goal – motivating 44

Benefits of Monitoring your training (contd) To keep track of both the work I completed and how I intrinsically felt I keep a training diary This at times allowed me to see over the micro cycle of a week how I felt and tracked my progression towards the next part of the training year- the start of the session To ensure my overload was progressive and set on my current level, I used the data from my interim testing to guide the levels/degree of overload in my programme in the coming weeks This ensured I was progressing smoothly as training was based on my current level of ability and attainment. Ensuring the principal of specificity was maintained

Reassessing Performance Evaluating programme of work

Key Message - Can you tell me? Stop – Traffic Light Reassessing Performance Why it is important to re-test Explain how you reassessed performance at end of 6 week training programme What you discovered from data gathered (both focussed and specific) How your overall football performance improved on completion of your six week training programme A future development need and how you would plan to develop it. Key Message - Can you tell me?

Explain why it’s important to evaluate the effects of your training programme. Describe how and why you completed interim tests. Explain how you retested both within and outwith the activity at end of six weeks - retest shows that fitness levels improved. Explain the improvements retest data shows. Discuss both outwith and within the activity results. Briefly describe your role and responsibilities. Describe how your performance has altered what are you now more able to do that you couldn’t previously– relate to your role and responsibilities. Specific performance examples must be included.