SPEED

1
SPEED ACCELERATION FOR GAELIC GAMES

• Jim Kilty

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Considerations

• Components of Speed
• Demands of the game
• Needs of the player
• Implementation
• Specific sessions

3
Speed

• Re-action
• Initiation of movement
• Acceleration
• Maximum Effective Speed
• Agility
• Change direction
• Change pace
• Change footwork patterns
• Ability to repeat constants bouts of the above
  efforts

4
Demands of the sport

• Length of the game
• Play length of time
• Pace many things affects this
• Distance covered
• Average distance sprinted
• Change of pace / direction
• Total distance sprinted

5
What people have looked at

• Soccer 1970s
• Player covers 8.3 12.2Km
• (Tom Reilly Liverpool)
• Soccer 2001
• Player covers 9.2 13.3Km
• (Neweham 2002)

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Player movement

• 30 80 runs between 85 -95 speed
• 13 runs at 95-100 speed
• Average distance sprinted 13.5m
• 1012 changes in movement pattern
• Sprint 1 per minute
• Movement pattern change 11 per minute

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Hurling 2003 Final

• First half
• Ball in play 13m 53s
• Longest period 52s
• Shortest period 5s
• Second Half
• Ball in play 17m 15s
• Longest period 1m 22s
• Shortest period 8s
• 41.7 of time
• (Damien Young WIT 2003)

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Needs of the player

• Players need to be
• quick,
• sharp and
• fast
• to cover situations as they arise in a game.
• They need to train ability to
• re-act,
• initiate movement and
• accelerate as well as
• developing their maximum effective speed.

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Needs of the player

• withstand a constant barrage of pressure
  involving consistent tackling, running into
  positions, covering, retreating and
  counter-attacking quickly.
• This type of full-court drive makes great demands
  on the speed and strength ability of the players.
  
• At the same time, players must be able to
  maintain high-intensity efforts throughout the
  duration of the game.

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The key

• Critically, it is the ability to constantly
  reproduce
• these short bouts of speed and skill activities
• over and over again,
• at the highest possible intensity,
• that separates the top teams form the also-rans.

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Implementing the plan

• Principles of Training
• Overload
• Progression
• Adaptation
• Specificity
• Interference
• Rest recovery
• Variety
• Reversibility
• Etc.

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Principles of Training

• Overload
• Progression
• Adaptation
• Different to stamina
• Specific to speed
• Increase speed
• Reduce distance/reps
• Increase recovery

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Principles of Training - Speed

• Specificity
• Distance
• Movement pattern
• Interference
• Stamina training
• Rest recovery
• Improves quality
• Includes hydration nutritional strategies
• Variety
• Distance
• Patterns
• Strength development

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Methods

• General
• Sprinting
• Weights
• Movement Mechanics
• Specific
• Linear Speed
• Agility Speed
• Plyomerics
• Special
• Resistive methods
• Asssitive methods

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Specificity in training

• Many have concentrated on athletic speed
  endurance
• Stamina training of top players have advanced in
  recent times
• Plenty of evidence to show that modern methods
  will produce greater fitness levels.
• Multi-sprint stamina
• Power work
• Movement enhancement

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Principles of Speed

• Short distances
• Max to near max efforts
• Control the number of reps
• Good recoveries
• Well hydrated
• Involve movement patterns

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Speed Training sprinting

• Quickness off the mark
• Re-action
• Sprint over 5m
• Acceleration sprints
• over 10m, 15m 20m
• Ability to change direction or pace
• Over 10m, 15, 20m
• Maximum effective pace
• Over 20m, 25, 30m

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Speed Training -plyometrics

• Explosive Jumps
• Explosive box jumps
• Hennessy/Kilty 1999
• Horizontal pattern jumps
• Med ball throws

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Speed Training special

• Viper belt training
• Sprinting
• Agility sprinting
• Jumping
• Resistive work
• Assistive work

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Training Movement development
Improvement form 1.72 1.67 sec in 10m
acceleration from one week of sprint mechanics
training.
IRFU Data 2004
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Importance of movement training

• Bloomfield et al 2003 showed how SAQ training
  added to general soccer training improved sprint
  acceleration over 20m.
• Using Cleans and Squats at 90 of 1Rm players
  improved 10 m acceleration time and when sprint
  mechanics were combined the improvement was
  greater
• (Hennessy IRFU data 2004).

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Training Contrast training

• Weights and sprints
• It is found that optimum 10m times occurred after
  6 min recovery while optimum 30m times occurred
  after 12 minutes
• Michailidis et al 2004 at Aristotelian Univ.
• Weights plyometric jumps
• UL 2004

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Training Weights

• Hypertrophy
• Starting or explosive power Initial rate of force
  development
• Maximum rate of force development

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Hypertrophy

• Hypertrophy is the process of enlarging muscles
  to produce more force.
• Resistance training is the key to hypertrophy and
  volume of work is the component that needs to be
  established.
• Stimulating a muscle to work using multiple sets
  and reps has been recognised as central in
  building muscle mass. For hypertrophy a muscle
  should be trained at least once a week and if
  possible twice a week.

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Advice

• Reducing the volume of endurance training is
  important if significant muscle mass is to be
  gained.
• Hennessy 2004
• 10 week special training camp
• No running more than 30m

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Comparison Strength or Power

• Lifting 100KG
• Pushing heavy rock
• GAA Player needs
• Power Force x distance / time

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Using power

• Each footstep
• Each kick
• Each tackle
• Each sidestep
• ..
• All on field activities

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Power key factor

• Power is the combination of strength and speed.
• Both intermuscular and intramuscular coordination
  are key factors in ensuring power development.

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Force-time relationship
IRFD MRFD PP
0 200 300 400 500
600 700 Time in milliseconds
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Explosive power

• Explosive Power Rate of force development
• The ability to generate high forces in a very
  short time.
• This type of force production is essential in
  events or sporting actions where the time over
  which the contraction occurs has to be limited.

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Starting power

• The Initial Rate of Force Development (IRFD)
• Refers to the highest possible force applied at
  the start of the movement. It is sometimes called
  Starting strength.
• Quickness off the mark

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Maximum rate of force development

• Maximum power is a commonly used term in
  conditioning and refers to the production of the
  greatest amount of power.
• 30 Max.
• (Australian IS guidelines)
• 24 48
• (Hennessy/Kilty unpublished 1998)

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Importance of strength training

• Kraemer et al 2003 showed how trained tennis
  players improved racket speed and sprint
  acceleration when strength training used in
  conjunction with skill work as against using no
  strength training

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Thank You

• SAQ Ireland
• www.saqireland.net
• admin_at_saqireland.net