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LUKE MEEHAN WESTERN BULLDOGS FOOTBALL CLUB
Senior Physical Conditioning Assistant
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MY BACKGROUND
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CONTENTS The Bulldogs Conditioning Program
Practical Applications for Level 1 coaches Question Time
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WESTERN BULLDOGS FOOTBALL CLUB
PHYSICAL PREPARATION “OUR PROGRAM”
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Successful Program Requirements
Hard Working Culture Individual Prescription for all training stimulus Variety Well Organised Good Communication Meet all Physical Requirements for the sport – what are the demands of AFL footy?
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^MAX ACCELERATIONS 29% HIGHER
DEMANDS OF THE GAME km Covered meters run per minute m MAX SPRINT DIST* km HIR (23-29%)+ MAX ACCELERATIONS^ IN FINALS *SPRINT DIST 6% HIGHER +HIR% 2% HIGHER ^MAX ACCELERATIONS 29% HIGHER
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WHAT DOES THAT TELL US? GAME IS AN INTERMITTENT ENDURANCE EVENT REQUIRING SIGNIFICANT 1.REPETITIOUS SPRINTING OF VARIOUS LENGTHS & INTENSITIES 2.PHYSICAL CONTESTS GAMES ASKS A PLAYER TO HAVE A MULTI-DIMENSIONAL PHYSICAL PROFILE ENDURANCE, STRENGTH, POWER, SPEED, SPEED ENDURANCE, AGILITY
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COMMON DENOMINATOR AFL IS A RUNNING BASED GAME 2 HOURS LONG
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Pre-Christmas Weekly Schedule
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY AM Running & Skills X-Train & SE Circuit Speed & Skills X-Train Ironman off PM Core Stability & UB Weights LB Strength UB wgts
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Pre-Christmas Weekly Schedule Post Christmas Weekly Schedule
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY AM Skills & Running X-Train & Power Circuit Speed & Skills UB wgts Ironman off PM Core Stability & UB Weights LB Strength X-Train MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY AM Running & Skills X-Train & SE Circuit Speed & Skills X-Train Ironman off PM Core Stability & UB Weights LB Strength UB wgts Hills depending on loads
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Pre-Christmas Weekly Schedule
INSEASON SCHEDULE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY AM Recovery & Strides Skills Development Skills Main Skills OFF Recovery PM UB Wgts LB Wgts MATCH MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY AM Running & Skills X-Train & SE Circuit Speed & Skills X-Train Ironman off PM Core Stability & UB Weights LB Strength UB wgts Extra X-Training
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We go against the trend to an extent. High Volume High Speed
Trend has been to look for the new “IT” training method that will blow away the competitors We go against the trend to an extent. High Volume High Speed Sports Science with GRUNT
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PREPARE TO BE THE HARDEST STRONGEST MOST SKILLED RUNNING TEAM
2010 FOCUS PREPARE TO BE THE HARDEST STRONGEST MOST SKILLED RUNNING TEAM IN THE AFL IN THE 4TH QUARTER
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CAPACITY DEVELOPMENT & TRAINING MODALITIES
ENDURANCE DEVELOPMENT RUNNING, X-TRAINING, SKILLS, BOXING SPEED ENDURANCE DEVELOPMENT RUNNING, X-TRAINING (VIA INTERVALS), SKILLS, BOXING STRENGTH WEIGHT TRAINING SPEED / POWER / AGILTY RUNNING, WEIGHT TRAINING, PLYOMETRICS, MUSCULO-SKELETAL RANGE, SKILLS
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ESTABLISH BASELINE – 3KM (3.2KM) PRESCRIBE TRAINING PACES DANIELS VDOT
RUNNING TRAINING ESTABLISH BASELINE – 3KM (3.2KM) PRESCRIBE TRAINING PACES DANIELS VDOT ENDURANCE (CONTINOUS) BASE INTERVALS – THRESHOLD SPECIFIC ENDURANCE (INTERMITTENT) FARTLEK, HILLS, CIRCUITS, SKILLS SPEED & SPEED ENDURANCE SPEED/AGILTY DEVELOPMENT GAME SPECIFIC SPEED & DISTANCE GRIDS/SKILLS HILLS SS
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INDIVIDUAL PRESCRIPTION BASED ON STRENGTH TESTING
STRENGTH TRAINING STRENGTH VS BULK INDIVIDUAL PRESCRIPTION BASED ON STRENGTH TESTING FOCUS ON STRENGTH ENDURANCE PRE-CHRISTMAS FOCUS ON POSTERIOR CHAIN DEVELOPMENT (BACK) FLEXIBILTY INCLUDED WITHIN SESSIONS INDIVIDUALISED PREHABILITATION & CORE STABILITY PRESCRIPTION
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CHALLENGE - CONSOLIDATION OF STRENGTH/POWER GAINS HISTORY?
STRENGTH TRAINING COMPETITION PHASE CHALLENGE - CONSOLIDATION OF STRENGTH/POWER GAINS HISTORY? NAB CUP APPROACH – Keep Training? PERIODISATION – AIM FOR MAX STRENGTH KEY TIMES IN-SEASON
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PRACTICAL APPLICATIONS FOR LEVEL 1 COACHES
Running Prescription Running Modalities Strength Prescription
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Daniels V.Dot Principle
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3KM Time VDOT Score 1KM Pace 800m Pace 500m Pace 400m Pace 17:56 30 6:24 5:06 3:12 2:33 16:59 32 6:05 4:52 3:02 2:26 16:33 33 5:56 4:46 2:58 2:23 16:09 34 5:48 4:38 2:54 2:19 15:45 35 5:40 4:32 2:50 2:16 15:01 37 5:25 4:20 2:42 2:10 14:21 39 5:12 4:10 2:36 2:05 14:03 40 4:04 2:02 13:28 42 4:54 3:54 2:27 1:57 13:11 43 4:49 3:50 2:25 1:55 12:55 44 4:43 3:46 2:22 1:53 12:40 45 3:42 1:51 12:26 46 4:33 3:38 1:49 12:12 47 4:29 3:34 2:13 1:47 11:58 48 4:24 3:30 2:12 1:45 11:45 49 3:26 1:43 11:33 50 4:15 3:24 2:07 1:42 11:21 51 4:11 3:20 2:06 1:40 11:09 52 4:07 3:16 2:03 1:38 10:58 53 3:14 1:37 10:47 54 4:00 3:10 2:00 1:35 10:37 55 3:56 3:08 1:58 1:34 10:27 56 3:53 3:06 1:56 1:33 10:17 57 1:31
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Running Modalities Grid Fartlek Running Stairs Hills Suicides
Wrestle & Run Agility Games
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Grid Fartlek ALTERNATIVES... Have 4 groups
Choose your times (demands of footy?) Run for between 4-6 mins with rest in between Make footy specific with change of direction etc.. ALTERNATIVES...
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Strength Prescription
100% 95% 90% 85% 80% 75% 1 1-3 4-6 7-8 10-12 12-16
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