1. Heart Rate Analysis of Training and Games
Declan Gamble - SINI Sport Physiologist

2. Outline of Workshop Introduction Practical Session
Basic physiology of heart rate (HR)
Match Heart Rate Data
Practical Session
45 mins, warm-up and skills drills
HR during training
Training results and Feedback
Correct HR intensity
Application to programme planning

3. What is Heart Rate? HR = Pulse How to find your HR Resting HR
HR during exercise

4. When and Why would you use Heart Rate Observations?
During warm-up
During drills
During recovery between drills
During cool-down
At half-time
In the morning

5. Technological Advances
Heart Rate Monitors

6. Technological Advances
Polar® Team System

7. Terminology Maximum HR (HRmax) E.g. 196 bpm
20m multistage shuttle-test

8. HRmax
Start
Finish

9. Terminology
% Maximum HR (%HRmax)
E.g. 196 bpm = 100% HRmax

10. Anaerobic Intervals
Intensive Endurance
Recovery
Extensive Endurance

11. E.g. of Target Heart Rate Zones
Recovery Training <136 bpm (<70%)
Extensive Endurance bpm (70-80%)
Intensive Endurance bpm (80-90%)
Anaerobic Intervals >177 bpm (>90%)

13. Factors which can affect HR
Environment (temperature & conditions)
Competition (level, stress, adrenalin)
Fitness level
Hydration (dehydration)
Nutrition (energy)
Drugs (stimulants & beta blockers)
Fatigue?

14. Gaelic Football involves…..
High Intensity Activity (sprinting, tackling & support play)
Physical Contact (tackling, contesting possession of the ball & marking)
Low Intensity Activity (jogging, walking, recovering & breaks in play)

15. What are the Corresponding Heart Rates…..?

16. First Half
Second Half

18. National Football League Games, (2000)

19. Heart Rate Distribution

20. UUJ Sigerson – Challenge Game, 2002
Player

21. Down NFL, 2004

22. Corresponding Heart Rates…..?
High intensity activity (~ 80-97% HRmax)
80% of match time or 55 mins
Low intensity activity (~ 70-80% HRmax)
20% of match time or 15 mins

23. Positional Differences?

24. What Heart Rate(s) should Players Train at…...?

25. Practical Session

26. WU
K/pass
H/pass
Game
(7 v 7)
Game
(11 v 11)
Block

27. Use of Conditioned Games

28. Individual Player Motivation!!

29. Recommendations Increase training intensity Correct training zone
Plan sessions
Structure recovery

30. County Senior Training 24/2/04

32. Match vs Training Comparisons

33. UUJ Sigerson – 2002
Player

34. Match Facts
On average players exercise above 80% HRmax for ~80% of the total match time
This equates to 55 mins in a 70 min game
(48 mins in a 60 min game)
NB Training intensity needs to be elevated to replicate the competitive demands of games

35. Integrating Heart Rate into Training Programmes

36. Process Educate coaching staff & players
Determine correct training intensity
Plan sessions
Structure recovery
Implement intervention

37. What Type of Drills/Exercise?
Conditioned/modified games
Unlimited variations
Any skills drill
Regulate the intensity
Intermittent exercise
Running, cycling, swimming, rowing

38. Examples of using Modified Games to Develop Gaelic Football Specific Endurance

39. Sport Specific Endurance
Extensive Endurance Training
15 vs 15 (whole pitch)
2 games of 10 mins / 2 min recovery
Progress to
6/7 games of 10 mins / 2 min recovery
(70-85% MHR)

40. Sport Specific Endurance
Intensive Endurance Training
9 vs 9 (box to box)
5 games of 8 mins / 2 min recovery
Progress to
8/9 games of 8 mins / 2 min recovery
(80-92% MHR)

41. Sport Specific Endurance
Extensive Interval Training
3 vs (20 x 30 m)
6 x 3 mins / 3 min recovery
12 x 3 mins / 1 min recovery
Maximum quick recovery training
(85-95% MHR)

42. Examples during Training when Exercise Intensity is not High?
Technical and/or Tactical sessions?
Shooting drills?

43. Examples of Weekly Training Cycles

44. Preparation for League Game on Sunday

45. Training Cycle – no Game at Weekend

46. Using Resting Heart Rate to Monitor Recovery
Inadequate recovery
Elevated HR
Normal HR
Game
Game

47. To Conclude

48. Heart Rate can be used to…
Condition players to compete at a high intensity
Maximise training efficiency
Enhance sports specific fitness
Facilitate recovery
Improve performance

49. Questions?