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K.Kelly, K.McGuigan & J. Darragh Developing High Intensity Hurling coaching practice and intensity
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“What is Training?” Sports training is the use of specialised strategies and methods of exercise in order to develop athletes and prepare them for performance in competitive sporting events. 1 ST Stage Identify the physical requirements of the game in question. In this case – hurling. Watch the following video clip of a senior inter- county match.
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“What is Training?”
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Physical Demands of Hurling 40 second clip from Cork v Waterford 2006; At least 7 key skills used; Strike, lift, hand pass, shot, high catch, block, low catch. A wide range of physical fitness attributes; Flexibility, motor co-ordination, strength, agility, speed, reaction time, balance, power, muscular endurance & cardiovascular fitness. The key component which can potentially limit all others is Cardiovascular fitness; Analysis of the CV system is an ideal indicator of physical intensity.
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Cardiovascular Intensity Cardio – Heart; Vascular – Lungs; The CV system ensures muscles are supplied with an adequate oxygen; The lungs increase oxygen intake and the heart increases level of output to the muscles. How can we measure the intensity of our performance? Heart rate monitoring; As we increase the intensity at which we perform, heart rate will increase to reflect this;
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Heart Rate & Hurling Heart rate during top senior inter-county matches; A team average based on percentage of maximum heart rate for the 14 outfield players; First Half: 85% MHR; Second Half: 84% MHR; Players average 85% MHR over 70 minutes; In simple terms, each player’s heart beats, on average, 170 times each minute for the duration of a match. Does our approach to hurling training in Ulster reflect this intensity?
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Case Study Naomh Colum Cille Hurling Club – Tyrone – Tyrone & Ulster Junior Champions – All-Ireland Junior Club Finalists Case Study
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Session Breakdown Warm up – Laps & Static Stretch v Dynamic Warm Up Drills – Unopposed v Opposed Games – Small Sided v Full Sided (Conditioned Games)
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Warm Up Laps & Static Stretch V Dynamic Warm Up
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Laps & Static Stretching
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Dynamic Warm Up
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Warm Up - Heart Rate Laps & Static Stretch
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Warm Up - Heart Rate Dynamic Warm Up
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Warm Up - Heart Rate Static v Dynamic Warm Up
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Warm Up - Comparison Heart Rates Expressed as a Percentage of Maximum (% MHR) Max Heart Rate Min Heart Rate Av Heart Rate Time (Minutes) Laps & Static Stretch 80% 58% 67% 3 Dynamic Warm Up 91% 57% 73% 3
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Drills Unopposed V Opposed
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Unopposed
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Striking on the Run Max HR %87 Avg HR %77
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Unopposed
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3’s Work the Middle Man Max HR %92 Avg HR %71
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Opposed
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4’s Push the Button Max HR %87 Avg HR %75
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Drills - Comparison Heart Rates as a Percentage of Maximum (% MHR) Max Heart Rate Min Heart Rate Av Heart Rate Work to Rest Ratio Time (Minutes) Unopposed Work middle man 92% 50% 71% 1:2 8 Opposed Push the button 89% 55% 75% 1:1 6 Unopposed Striking on Run 87% 59% 77% 3:1 3
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Unopposed
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3’s Unopposed Lifting Max HR %90 Avg HR %67
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Opposed
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Full Team - Opposed Lifting Max HR %83 Avg HR %75
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Drills - Comparison Heart Rates as a Percentage of Maximum (% MHR) Max Heart Rate Min Heart Rate Av Heart Rate Work to Rest Ratio Time Unopposed Lifting 90% 49% 67% 1:2 8 Opposed Lifting 83% 64% 75% 1:1 4
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Games Small Sided V Conditioned Full Sided
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Small Sided
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3v3 Grid Game Max HR %91 Avg HR %84
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Small Sided
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7v7 Grid Game Max HR %90 Avg HR %82
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Small Sided Games - Comparison Heart Rates as a Percentage of Maximum (% MHR) Max Heart Rate Min Heart Rate Av Heart Rate Work to Rest Ratio Time Small Sided 7v7 Grid Game 90 63 82 3:1 4 Small Sided 3v3 Grid Game 91 66 84 3:1 4
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Full Sided
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Full Sided (Conditioned - 4 Corners Game) Max HR %90 Avg HR %83
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Games - Comparison Heart Rates as a Percentage of Maximum (% MHR) Max Heart Rate Min Heart Rate Av Heart Rate Work to Rest Ratio Time (Minutes) Small Sided 7v7 Grid Game 90% 63% 82% 3:1 4 Small Sided 3v3 Grid Game 91% 66% 84% 3:1 4 Full Sided 14v14 Game 90% 67% 83% 3:1 5
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Review Warm up – Dynamic Warm Up has more advantages compared to Laps & Static Stretch Drills – Opposed Drills Generate Higher Average HR than traditional unopposed Drills – Skill Development under pressure/ More Game Related Games – Get HR closest to Match Level 83-84% MHR
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Summary Heart Rate – Match Based Heart Rates Average 84-85% MHR Drills v Games – Hurling is a Sporadic Game – Train in a Sporadic Manner Magic Formula? – Structured Games Based Training – High Intensity, Manageable Volume
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Questions & Answers
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Thank You
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