Building the Best, Strategic
Practices Using Tools of
Periodization and Games
Approach
Fran Hoogestraat, Ed.D coach/speaker, Nashville TN
LaNise Rosemond, Med, Instructor, Tennessee Tech University
Michael B. Phillips, PhD, Assistant Professor, Tennessee Tech University
What is periodization?
It is the process of
breaking down the
annual plan into shorter,
more manageable
training phrases.
When periodization is
properly incorporated it
can enhance the coaches
organization, which in
turn helps the coach to
conduct the program
systematically.
Periodization Continued
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According to Bompa (1999) an organized and
well-planned annual training program is a
requirement for maximizing strength
improvements (p.83).
Goal of Periodization
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The primary goal of periodization is for the
athlete to reach peak performance at a
specific time.
To achieve this goal, the entire training
program must be properly periodized and
planned so that the development of skills and
motor abilities proceeds logically and
methodically throughout the year (Bompa,
1999).
Start with YOUR Sport
Think of your sport, and list by date, your
major competitions---conference/league
championship? State Championship? City or
County Championship?
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Think about the 12 months…looking at the
‘when’ of your major competitions, when
should your Pre-Season or Pre-pre season
training year begin? Summer? Fall? Winter?
Spring? DEPENDS ON YOU!
Lay out your training year
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Think of Pre-Season phases..when is this?
Think of Strength Building..when is this?
Think of Specific Preparation…when?
Think of Competitive Preparation…when?
Are you working with a one-peak season?
Two peak? Three peak?
Do you have Recovery phases…when?
Do you go back into Specific Preparation for a
2nd peak in your season?
Is there an Off-Season? What activities if any?
12-month Calendar with Peaks
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Select your peak competition
Fill–in all other competition
Design training phrases that prepare your
athletes for your peaks
◦ The following four slides are an example of a high
school and club athlete and the interplay of the
training phrases in competition:
Planning the Work
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Objective – to develop a training program
that will lead to your team's success.
A good plan includes both short and longterm goals.
The plan should be structured, yet flexible
and provide a roadmap for success for the
individual and team.
“Plan the work and work the plan”
Considerations
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Goals.
Timing of major competitions - work
backwards from major competitions.
Individual Differences – Psychological, talent
level, post vs. perimeter.
Number of events and coaches.
Facilities.
General Concepts
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Always have a plan.
Record all training for later analysis.
Progress slowly and systematically.
Rest and recovery are critical.
Vary your training methods.
How do I move from training
phases to training skills?
Determine the training skills
that apply to your sport
-Mental
-Technical
-Tactical
-Physical
Mental Skills

Emotional Control
 Motivation
 Concentration
 Confidence
Importance of Mental Toughness
According to Gould and Weinberg (2007)
mental skills is seen in the highly valued
attribute of mental toughness. For example,
in a study of elite athletes, Scully and Hume
(1995) found that "mental toughness was
perceived to be the most important
determinant of success in sport" (p.251).
Importance of Mental Skills
Training
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Most coaches consider sport to be at least 50%
mental when competing against an opponent of
similar ability, and certain sports, such as golf,
tennis, and figure skating, are consistently viewed
as 80% to 90% mental (Gould & Weinberg, 2007).
According to Shambrook and Bull (1999), it is
important to integrate psychological skills into
existing routine and practices. The goal is to show
the relationship between mental training and
achievement of personal goals.
Mental Training Success
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In 1988, twenty members of the U.S Olympic
freestyle and Greco-Roman wrestling teams
were interviewed. Compared with nonmedalist wrestlers, Olympic medal winners
used more positive self-talk, had a narrower
and more immediate focus of attention, were
better prepared mentally for unforeseen
negative circumstances, and had more
extensive mental practice (Gould, Eklund &
Jackson, 1993).
Technical Skills
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Which of these apply specifically to
 YOUR SPORT SITUATION?
Running
 Jumping
 Hitting
 Fielding
 Shooting
 Passing
 Kicking
 Guarding
 Stroking
 Throwing
 Lifting
 Skating
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Tactical Skills
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Which of these apply specifically to
 YOUR SPORT SITUATION?
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Decision-making skills
 Reading the situation
 Knowledge
 Self Analysis
 Situation Tactics
 Game Plan
 Strategy
 Rules
Physical Skills
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Do any of these apply to your SPORT SITUATION?
Strength
 Speed
 Power
 Endurance
 Flexibility
 Quickness
 Balance
 Agility
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Men's College Basketball
Month before Competitive Season
Example Strength Training
Monday
Tuesday
Wednesday
Thursday
Friday
Warm Up
Warm Up
Warm Up
Warm Up
Warm Up
Jump Rope
Jump Rope
Jump Rope
Strength Warm Up
Strength Warm Up
Strength Warm Up
Strength Zone
Strength Zone
Strength Zone
Front Squat
Power Clean
Bench Press
Shoulder Press
Deadlift
Back Squat
Intensity Zone
Intensity Zone
Intensity Zone
Intensity Zone
Intensity Zone
21-15-9
3 Sets of Each Pair
12 Minute Amrap
Thrusters
1. Reverse Hyper
3 Bench Press 185#
Pull ups
2. Ball Slams
5 Back Squat 225#
For Time
1. Kettlebell Swing
2. Glute Ham Raise
Lift
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Front Squat
2x6, 60/3x10
3x4, 70/5x6
4x3, 75/6x5
75/2x5
4x2, 80/5x5
4x2, 80/5x5
Shoulder Press
2x6, 60/3x10
3x4, 70/5x6
4x3, 75/6x5
75/2x5
4x2, 80/5x5
4x2, 80/5x5
Power Clean
70/ 8x3
75/ 10x2
80/ 8x2
85/ 6x2
90/ 6x2
90/ 6x2
Deadlift
70/ 8x3
75/ 10x2
80/ 8x2
85/ 6x2
90/ 6x2
90/ 6x2
Bench Press
2x6, 60/3x10
3x4, 70/5x6
4x3, 75/6x5
75/2x5
4x2, 80/5x5
4x2, 80/5x5
Back Squat
2x6, 60/3x10
3x4, 70/5x6
4x3, 75/6x5
75/2x5
4x2, 80/5x5
4x2, 80/5x5
Example Speed, Quickness, and
Agility
Monday
Tuesday
Wednesday
Thursday
Friday
Warm Up
Warm Up
Warm Up
Warm Up
Warm Up
Dynamic Warm Up
Dynamic Warm Up
Dynamic Warm Up
Dynamic Warm Up
Jump Rope
Jump Rope
Energy Systems
Energy Systems
2x880
Energy Systems
Energy Systems
Energy Systems
Lateral Side to Side
Lane Agility Drill
2x880
1x660
Power Travel Hops
Power Cord Runs
1x660
4x440
Mountain Climbers
Tuck Jumps
4x440
For Time
Box Jumps
Agility Ladder
4x220
Banana Hurdles
Shuffle Drill
For Time
Week 1
Week 2
Week 3
Week 4
2x880, 1x660, 4x440
1x660, 4x440, 4x220
1x440, 8x220, 10x100
10x220, 10x100
1x660, 4x440, 4x220
1x660, 4x440, 4x220
10x50, 10x30
10x50, 10x30,
1x880, 1x660, 4x440
8x100
4x220
10x10
Practice Design
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Plan in advance – Don’t “wing it”.
Consider all the elements of a practice.
Individualize post and perimeter if at all
possible.
Warm-up and cool down.
Evaluate each session objectively.
Have fun!
Power, Power-Endurance, Agility/Quickness
Practice # 18
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2:45 – 3:00
3:00 – 3:10
3:10 – 3:20
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3:20
3:25
3:30
3:35
3:37
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3:42 – 3:47
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–
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–
–
–
3:25
3:30
3:35
3:37
3:42
Team Meeting (Goals)
Dynamic Warm –up
Jump Rope (30s, 45s, 30s, 15s,
15s, 15s, 30s x 3: rest is same)
Lateral side to side (cone jumps)
Blue Demon Run
Box jumps w/burpees 21-15-9
H20
Mountain climbers (10 ea leg) to 5
yd sprint x10
Ladder Agility (6 movements)
Power, Power-Endurance, Agility/Quickness
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3:47 – 4:00 Cool down – Stretch – Post
practice evaluation
*Coaches meet after practice to evaluate
practice, make notes, and prepare for next
practice.
Let’s move from practice
design to making practice
competitive
What is Games Approach?
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The Games Approach is “athlete-centered” where
the coach allows a more guided discovery
approach. In other words, student-athletes learn
“what to do” in a game by experiencing it.
Martens (2004) goes on to say that, “It’s a more
holistic approach, focusing first on helping athletes
understand what the game is all about, and then
helping them learn how to play the game” (p. 175).
Where can coaches use the
games approach?
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The Games Approach can be applied in almost all
of your training phases.
The most important phases for this approach is the
tactical phase where you are teaching “how to”.
Games Approach is best used to teach both
cognitive (declarative) and procedural knowledge.
Ways to allow the games
approach to work for you
1.
Begin your practice with a game.
2.
Redesign some of your drills to make them more game-like.
3.
4.
5.
Study your sport to help identify the tactical principles and
then design a series of drills and practices around them.
Have your athletes freeze during a game-like situation and
have the athletes determine where improvements are
needed.
Build in time for your athletes to reflect and discuss their
actions during practice.
Year End Review
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Athlete evaluation one-on-one with coach
Goal setting for next year
Shaping purposes for next year
Making changes to yearly plan
Sources
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Arceneaux, Paul. Head Coach, 1994, Vanderbilt
University Women’s Track & Field.
Bompa, T., & Carrera, M. (2005). Periodization
training for sports (2nd Ed.). Human Kinetics:
Champaign, IL
Cox, T. (2009). Periodization. Presentation in
EXPW 3091.
Gould, D., Eklund, R., & Jackson, S. (1993). Coping
strategies used by U.S. Olympic wrestlers.
Research Quarterly for Exercise and Sport, 64,
84-93.
Martens, Rainer (2004). Successful Coaching (3rd
Ed.). Human Kinetics: Champaign, IL
Pugh, C. Strength & Conditioning Coach, TTU.
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(Sources, continued)
Scully, D., & Hume, A. (1995). Sport
psychology: Status, knowledge, and use
among elite level coaches and performers in
Ireland. Irish Journal of Psychology, 16, 52-66.
Shambrook, C. J., & Bull, C. J. (1999). Adherence to
psychological preparation in sport. In S. J. Bull
(Ed). Adherence issues in sport and exercise
(pp. 169-196). West Sussex, UK: Wiley.
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USA Track & Field, Level I Coaching Instruction.
Weinberg R., & Gould, D. (2007). Foundations of
sport and exercise psychology (5th ed.).
Champaign, IL: Human Kinetics
THANK YOU!
If you like more information regarding this
topic you may contact any of the speakers.

fran.hoogestraat@gmail.com
 mbphillips@tntech.edu
 lrosemond@tntech.edu