1. Planning 2 Developing the Coaching Plan

2. 2 Fundamentals of Planning This session will help you to: Design and plan for the coaching programme to support participants’ development Plan for the use of resources to support the coaching programme Plan an evaluation schedule for the coaching programme

3. 3 The Planning Process Player ProfilingGoal Setting The Coaching Programme Player Reprofiling

4. 4 Goal Setting: This session will help you to: Establish appropriate goals with players Outline the principles underpinning goal setting Describe different types of goals

5. 5 Types of Goal – Time Related Long Term – e.g. Finish in the Top 8 at the “2012” Olympic Games Medium Term – e.g. be able to play a particular shot before the end of the year Short Term – e.g. Complete 3 sets of 8 lifts at 80% 1 Rep Max

6. 6 Principles of Goal Setting – (recap) Write down an goal for a player you coach Work with a partner to determine whether you goal is SMARTER S pecific M easurable A greed R ealistic T ime-phased E xciting/ E valuated R ecorded

7. 7 Goal Timescales The timescale for the goal can vary In pairs, for the player in the case study set goals that are: –Long term –Medium term –Short term

8. 8 Types of Goal Outcome goals focus on the results compared with others (e.g. win a particular tournament) Performance goals focus on the quality of the performance or an aspect of performance Process goals focus on what to do in order to achieve outcome or performance goals

9. 9 Task: Setting different types of Goal Still using the same case study, are the goals you have set?: –Outcome –Process –Performance Write an example of each type of goal for the player What are the advantages/disadvantages of each goal type?

10. Planning a Competitive Season

11. 11 Badminton Competition Calendar

12. 12 Group Task: Competition Planning In groups (with coaches of similar level players): Select tournaments for your ‘player’ Prioritise the tournaments (1 = High, 3 = Low)

13. 13 Developing the annual plan Number of competitions Competition schedule Priority tournaments for ‘peaking’ Set Training Camps Testing Days Stage of development of player

14. 14 Planning and Periodisation The organisation of a training schedule aimed at peaking the athlete at a specified time range in a competitive period Dick 1989 You’ll never get better if you always do what you’ve always done

15. 15 Periodisation Dividing the annual cycle into phases of training, with the aim of reaching peak performance at specified times in the year Breaking the phases into smaller units, each with own objective, designed to be progressive in nature Balancing intensity and volume with sufficient recovery Allows players to train at highest possible volume/intensity but not overtrain

16. 16 Periodisation The terminology tends to be used interchangeably, we will use the following: Macrocycle 1 year (normally) Period of time leading up to a major peak in performance Phase1 - 4 months Large divisions – usually Preparation (General and Specific), Competition, Transition Mesocycle4-6 weeksTo meet specific objectives of the phase Microcycle7-10 days Group of units organised to that optimal training value can be obtained from each SessionVariable Block of practice Units, each with specific objective Unit Detailed single practice with specific objective (reps, sets etc.)

17. 17 Phases of the training year General Preparation Specific Preparation Pre-competition Competition Transition

18. 18 Phases of the Training Year General Preparation Phase –often the longest phase in the annual cycle –High volume, low intensity –Physical conditioning (endurance and strength) –Technique (new skills and corrections) –Little or no competition Specific Preparation Phase –Low volume, high intensity –Physical conditioning specific to badminton (speed endurance, power) –Techniques (refining in match environment and Tactics –Secondary tournaments/matches

19. 19 Phases of the training year Pre-Competition –Low volume, high intensity –Physical conditioning (agility, speed, power) –Tactics (match practice) most important –Mental routines –Competition – practice tournaments Competition –Peaking at right time –Maintain fitness level (high intensity, low volume) –Tactics (specific to tournament and opponents – may include match analysis) –Mental routines –Competition – peaking tournaments

20. 20 Phases of the training year Transition –Recovery –Evaluation –Active rest (not total rest!)

21. 21 How many macrocycles in a year? Training year can be broken down into a number of macrocycles (1 – 3) Single, Double or Triple PeriodisationSingle, Double or Triple Periodisation This is influenced by: –Competition schedule for the year –Developmental stage of the player

22. 22 PERIODISING THE YEAR Single Periodised Year Double Periodised Year What are the advantages and disadvantages of single and double periodisation?

23. 23 AdvantagesDisadvantages Single  Significantly more time to develop basic performance capacities  Plenty of time available for training and recovery  Boredom through lack of variety  Potential lack of competitions Double  Greater choice of competitions  Higher specific training load  More competitions means increased motivation for the player  More intensive technique training possible  There is limited time to acquire basic abilities  The second preparation period is often subject to time pressures  There is little time for recovery

24. 24 Long Season Sports Many peaks Introduce cycles of preparation and competition training Big competitions need to be prioritised Well planned re-generation programmes Year round requirement for technical and conditioning work Ensure short term objective are in line with long term objectives (each one is not an ‘end’ in itself

25. 25 Volume, Intensity, Load Volume is the amount of training e.g. no. of reps or length of time trainingVolume is the amount of training e.g. no. of reps or length of time training Intensity is how hard the training is e.g. 3 x 50m sprints @ 80%max, weight lifting at 95% 1RMIntensity is how hard the training is e.g. 3 x 50m sprints @ 80%max, weight lifting at 95% 1RM Training load is the combination of volume and intensityTraining load is the combination of volume and intensity InterferenceInterference

26. 26 TASK Divide your annual plan into phases Outline the % volume and % intensity of training for each phase Display this as a bar chart (see example below)

27. 27 Training Volume and Intensity across the year GP1SP1 PC1 CP1 GP2SP2PC2CP2Transition

28. 28 Structuring training within the mesocycle Each group to take a different phase of the year for their player –Outline one mesocycle Volume/intensity Main emphasis/content Detail one Microcycle/week plan

29. 29 Internal Structuring of the Mesocycle With young or inexperienced athletes a ratio of 2:1 or even 1:1 should be used i.e. two microcycles with high load followed by one with reduced load (2:1), or high and low are alternated (1:1) For more experienced athletes it is possible to use a system of greater variation in the loading, examples below - Mesocycle

30. 30 Structuring the Mesocycle Loading Example : Distance Running with Kms/week Mesocycle 1 Mesocycle 2 Meso 3 4:1 R = 20 % 3:1 R = 25 % 2:1 R = 33 % 1:1 R = 50 % Meso 4 Training Load

31. 31 Volume and Intensity in a microcycle ObjectiveIntensity Sun General Conditioning and mobilityMedium Mon Elastic and max strengthHigh Tue Special DevelopmentMed-high Weds Elastic StrengthHigh Thurs Max StrengthVery high Fri DrillsMedium Sat Technique Development and strength testing High

32. 32 Adaptation Training for Optimum Results

33. 33 Intensity across the week

34. 34 Summary - Steps involved in designing the Annual Plan 1.Evaluation – Feedback and Feedforward – where is the athlete currently (profiling) and what are the goals for the year 2.Decide whether a single, double or multi- periodised year is optimum and draft the plan 3.Decide the duration of the Periods and Phases 4.Mesocycle and Microcycle planning 5.Quantification of Training Loads: volume, intensity and recovery 6.Monitoring and Evaluation

35. 35 Planning for Long Term Athlete Development Long term planning (multi-year) from a young age Specific to the player, takes into consideration: –Chronological Age –Developmental Age –Training Age Highlights possible ‘windows of trainability’ where optimum training benefits can be gained

36. 36 Long Term Athlete Development A long term plan Player centred Holistic – considers different types of ages Peak Height Velocity (PHV) a point of reference Windows of trainability

37. 37 Windows of Trainability

38. Reviewing the Coaching Programme

39. 39 The Planning Process Player Profiling Goal Setting The Coaching Programme Evaluation & Player Reprofiling

40. 40 Review the effectiveness of the coaching programme Evaluation of each session –What worked well? –What changes did you make during? –What would you change? Were session goals achieved? Were Mesocycle goals achieved? Did the player(s) improve? Evaluation of the contribution of other coaches/support staff

41. 41 Re-profiling Players Testing Comparison with the original profile Has there been a performance improvement Re-setting of goals Consider any changes to the programme i.e. injury, un-expected selection Growth and maturation

42. 42 Adaptations to the programme This might be because of: Injury to the player Unexpected selection/qualification for competition Change to coaching team

43. 43 The Planning Process Player ProfilingGoal Setting The Coaching Programme Player Reprofiling

44. 44 Related Assessment Tasks Player Profiling –Testing –Researching benchmarks Annual Plan Detailed planning for minimum of 8 weeks (1-2 mesocycles) Microcycles and session plans for 8 weeks