1. PREPARTATION OF THE BODY HOCKEY
S3 INTERMEDIATE 1
PREPARTATION OF THE BODY
HOCKEY

2. Cycle of Analysis

3. KEY CONCEPT 1
FITNESS ASSESSMENT

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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

10. 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

11. You should have details in your Jotter on:
Leger Test (Bleep Test)
6 x 10 m Shuttle

12. Fitness needs specific to activity & role
KEY CONCEPT 2
Fitness needs specific to activity
& role

13. 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.

14. Hockey Position Requirements
Goalkeeper – Flexibility, Speed, Reaction Time & Movement Anticipation
Defender – Strength, Speed, Timing & Managing Emotions

15. Hockey Position Requirements
Midfielder – CRE, Speed Endurance, Agility & Movement Anticipation
Forward – Speed, Agility, Timing & level of Arousal.

16. 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

17. Specific fitness demands of a Midfielder
Position- Midfielder
CRE - to cope with the high intensity demands of continually moving for 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.

18. KEY CONCEPT 3
ASPECTS OF FITNESS

19. Types of Fitness

21. 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.

22. 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.

24. 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.

25. 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.

27. 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.

28. Principles & Methods of Training
Key Concept 4
Principles & Methods of Training

29. Methods of Training

30. 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

31. 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

32. 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.

33. 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

34. 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

35. Principles of Training

38. 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?

39. 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

40. 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

41. 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

42. 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

43. 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.

44. 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

45. Planning, Implementing & Monitoring a training programme
KEY CONCEPT 5
Phases of training &
Planning, Implementing & Monitoring a training programme

47. 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

48. 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)

49. 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

50. 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

51. 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

52. 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…………

53. 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.

54. 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