Designing A Club Running Programme

1
Designing A Club Running Programme

• HOOKED!
• 2008

2
Introduction

• BSc MSc in Exercise Physiology
• Level 2 Hockey coach
• Leinster U-18 boys coach 04 05
• YMCA men's 1st XI 05/06 06/07
• Irish U-16 boys Ass Coach 06
• Personal Trainer at David Lloyd Riverview
• Head Strength and Conditioning Coach for Irish
  Hockey
• Co-ordinate Regional and National strength and
  conditioning program (Strength, core, flexibility
  and running programs)
• Organise national fitness testing.
• Collaborate with national Sports Science and
  Medical Team (physiotherapists, psychologist,
  nutritionist, doctor)

3
Demands Of Hockey

• Distances covered
• In total up to 7-8km
• 6-7yrds acceleration
• Changes in direction
• Every direction, different speeds
• Heart rate
• Average heart rates of 160-180 bpm
• Max heart rates of 185-216 bpm
• Time in Possession of ball
• Up to 2mins
• Change direction / activity
• Every 2 seconds
• 2100 times a game

4
Demands Of Hockey

• Spencer et al. (2004) study on Australian
  National team
• The majority of the total player game time was
  spent in the low-intensity motions
• Walking 46.5 - Striding 4.1
• Jogging 40.5 - Sprinting 1.5
• Standing7.4
• 'repeated-sprint' activity 17 occasions (total
  for all players),
• minimum of three sprints with mean recovery
  duration between sprints of less than 21sec
• 4 sprints per bout
• 95 of the recovery was of an active nature

5
Aerobic and Anaerobic

• Anaerobic Capacity (Possible fitness test)
• ATP-PC 0-10sec, High level of force but a very
  fast time to fatigue (20m/40m sprint times)
• Glycolytic 10-90sec, Moderate level of force
  with a moderate time to fatigue (anaerobic
  endurance - repeat 40m sprint test)
• Aerobic Capacity
• Oxidation - 90sec plus, Low level of force with a
  long time to fatigue (Aerobic endurance - Bleep
  test)
• Energy System Distribution in hockey
• Aerobic 30
• Anaerobic
• ATP-PC 20
• Glycolytic 50

6
Energy System Force Curve
ATP-CP
Glycolytic
FORCE
Aerobic
10sec
90sec
TIME
7
Work to Rest Recovery

• Work Rest
• Anaerobic Training Drills
• ATP-PC 0-10sec 13 14
• Glycolytic 10-90sec 11 12
• Aerobic Training Drills
• Oxidation - 90sec plus 11 31

8
Aerobic Capacity

• Aerobic conditioning is focused on improving an
  athletes volume of oxygen uptake (VO2). This
  refers to the ability of an individual to
  efficiently use the oxygen they breathe during
  exercise and convert it into energy
• VO2max (Maximum oxygen uptake) is considered the
  most valid way of grading aerobic capacity levels
• An example of gagging an individuals VO2 is by
  using a bleep test. This is a predictive test
  which estimates an athletes aerobic capacity
• To improve the aerobic capacity of an athlete
  there are mainly two methods
• Long Slow Distance (30-40min running 60-75 max
  heart rate (MHR))
• Interval based cardiovascular training
• Straight Intervals (Repeated bouts of 4min hard
  work 85 MHR and 1min easy jog/walk 60 MHR)
• Fartlek drills (uses game like movements of high
  intensity with easier periods to recover in a
  continuous drill)

9
Anaerobic Capacity

• Anaerobic Training is based on Lactate and
  training the body to deal with lactic acid in the
  body more efficiently.
• Lactate is a by-product of anaerobic exercise in
  the muscle. It creates fatigue and prevents the
  muscle from functioning efficiently.
• A low lactate threshold means that an individual
  can only sustain a high intensity exercise for a
  short period of time or needs longer rest periods
  between exercise bouts and therefore visa versa
  for an individual with high lactate tolerance.
• Lactate threshold of an individual will therefore
  determine their speed endurance capabilities.

10
Anaerobic Capacity

• Speed endurance is just one component of
  anaerobic conditioning. When looking at the speed
  we need to break it down to how speed is used in
  Hockey
• SPEED is the ability to move all components of
  the body in the intended direction as fast as
  possible
• Starting speed (Static Start) - Reaction time
• Acceleration speed (Moving start) - Deceleration
  speed
• Change of direction (Speed Agility) - Speed
  endurance
• Max Speed ?
• Technique (see separate sheet)
• Stride length Stride Frequency

11
The Training Effect

• Rest Taper
• Adaptations to training normally happen over a
  few weeks the minimum period would be 4-6 weeks
• It is therefore advised that the athletes have a
  rest or taper week at the end of each training
  phase to avoid burnout and maximise adaptation,
• Rest week would be advised if the training has
  been particularly heavy
• A Taper is a week with a lower volume of training
  but maintaining training intensity

OVERLOAD (Progression)
OVERTRAINING
12
Principles in Training

• Specificity exercises need to be specific to
  hockey (planes of motion, distances covered,
  etc.)
• Overload - Progression
• Intensity pace at which an exercise is
  performed
• Duration length of time the a certain intensity
  is maintained
• Frequency the amount of reps performed
• Rest reduce recovery times or make it an active
  recovery
• Adaptation
• The body will react to the training loads imposed
  by increasing its ability to cope with those
  loads. Adaptation occurs during the recovery
  period after the training session is completed.
• Recovery
• Rest is required in order for the body to recover
  from training and to allow adaptation to take
  place.

13
Periodisation

• Periodisation is an organised division of the
  training year in pursuit of three basic
  objectives
• Prepare the team for optimal achievements in
  performance
• Prepare the team for defined periods of the
  competitive year
• Rebuild a player back from injury to integrate
  with the team
• Start with the end in mind
• Know what your goals are, league, cup, breaks,
  etc
• Start with more general guidelines for the
  season, then break it down to more detail. Move
  from seasonal goals, to monthly goals, to weekly,
  culminating in individual session plans fitting
  in to the bigger picture.
• Be flexible as the goals and objectives may
  change due to team progress or poor results. The
  program needs to be adjustable

14
Periodisation
HOOKED! 2008
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References

• Sports Training Principles, Frank W. Dick, 1999.
• Sports Fitness Specialist, Advanced
  Specialisation, NASM, 2002
• Course Text
• Advanced Fitness Assessment and Exercise
  Prescription, Vivian H. Heyward, Human Kinetic,
  2002.
• Spencer M, Lawrence S, Rechichi C, Bishop D,
  Dawson B, Goodman C. Time-motion analysis of
  elite field hockey, with special reference to
  repeated-sprint activity. J Sports Sci. 2004
  Sep22(9)843-50
• http//www.brianmac.co.uk
• http//www.sport-fitness-advisor.com/hockey-traini
  ng.html