Improving Performance How Do Athletes Train for Improved Performance? Strength Training Must be exercise specific and use progressive overload. Manipulating a range of variables to develop strength, muscle hypertrophy or muscular endurance. Considers load, sets, repetitions, exercise speed and rest Resistance Training Elastic – resistance increased as band is stretched, bands are cheap, convenient and adaptable, often used in rehabilitation Hydraulic – provide constant resistance through full ROM, the faster the movement the greater the resistance, expensive but available at gyms, water gives resistance Weight Training Reps and specific units of weight, isotonic resistance, utilises gravity Dumbbells – two discs attached to short bar for lifting with one hand, targets specificity Isometric Training Force developed in muscles but doesn’t change length, static contraction of muscle, good for rehabilitation and overcoming weak points, minimal equipment Aerobic Training Continuous/Uniform Provides the groundwork for other forms of fitness, lasts at least 20 minutes nonstop Fartlek Pace and terrain variation are used to cause random increases and decreases in intensity which can mimic competition scenarios Long interval Uses repetitions of high speed intensity work followed by periods of recovery to develop aerobic fitness Anaerobic Training (Power and Speed) Developing Power Through Resistance/Weight Training Resistance training programs designed to develop power and speed seek to enhance fast twitch fibre activity. Resistance: medium to high, contractions executed quickly Plyometrics High intensity explosive muscular contractions. Hops, jumps, bouncing movements Short Interval Brief intervals and longer recovery to enable restoration of ATP stores Improving Performance Flexibility Important for injury prevention, rehabilitation and reducing discomfort. Impacted by age, gender, temperature, exercise and specificity. Static A technique whereby a muscle is gradually lengthened and held in that position for a period of 15-30 seconds, safe, no equipment, used in rehabilitation, warm up and cool down Dynamic Involves making continuous and progressively faster controlled movements through the full range of motion that stimulate game movements Ballistic Involves repeated movements such as punching and bouncing to gain extra stretch at the end of a movement Skill Training Fundamental components, focused on technique development and correction Drill Practice Reinforce and improve skills, repetition of movements, learnt through videos/demonstrations, practice and feedback done, variety of skills needed Modified and Small-Sided Games Fun games mimicking real games, incorporate tactical and strategic concepts Games for Specific Outcomes e.g. Decision Making, Tactical Awareness Opportunities for concentrated practice and decision making, emphasis on repetition, with or without opposition What Are the Planning Considerations for Improving Performance? Initial Planning Considerations Performance and Fitness Needs (Individual/Team) Individual – physical fitness, medical history, skill level, past experiences, psychological considerations, coach monitoring Team – establishing goals, competition details, organisational considerations, leadership, support roles Schedule of Events/Competitions Ensuring peaking occurs at competition time, training volume management, some sports won’t have an off-season Improving Performance Climate and Season Seasonal variations and climatic influences considered, impacts training, indoor facilities, acclimatisation, factors such as clothing and hydration Planning a Training Year (Periodisation) Process of structuring training into phases that can be managed independently of other periods Phases of Competition Pre-Season – majority of physical preparationimproving all aspects of fitness, increasing stamina, improving technique, high volume training at moderate intensity In-Season – maintain stamina, improve strategies and skills, consistent competing, reduced training with increased intensity, specificity Off-Season – physical and mental recovery, general refreshment, active rest, environment changes, diet modification, maintenance of strength and flexibility Subphases Macrocycles – training phases, pre/in/off-season Mesocycles – four week phases within macrocycles with own aims and focus Microcycles – a week within mesocycles, details of individual training sessions Peaking Optimal physical and psychological period before major event Tapering Reduction in training intensity that allows the athlete to ‘recharge’ before a major event Sport Specific Subphases (fitness components, skill requirements) Strength, endurance, speed, agility and skills will have their own subphase. The coach will develop these at varying degrees. Periodisation of general development Elements to be Considered When Designing a Training Session Health and Safety Injury prevention, protective equipment, apparel, environmental hazards, illnesses, knowledge of athletes, gradual progression Providing an Overview of the Session (Goal-Specific) Addressing specific issues – player absence, assessment of injuries, previous performances, specific goals, special tactics Warm Up and Cool Down Phases Improving Performance Phase Phase Phase Phase 1: 2: 3: 4: general body warm-up until the body begins to sweat stretching callisthenics (general body exercises that involve large muscle groups skill rehearsal Skill Instruction and Practice Drills and games to provide guidance on how to perform fundamental skills Conditioning Progressive fitness training, speed and power components developed first before athlete fatigues Evaluation Appraisal of performance, reporting on value of session, evaluation as a preparation for future sessions Planning to Avoid Overtraining Amount and Intensity of Training Overtraining is caused with too much training, better attention to training volume and intensity prevent this, recovery strategies are important Psychological Considerations e.g. Lethargy, Injury Increased resting heart rate, fatigue, lack of energy, weight loss, decreased performance Physiological Considerations e.g. Loss of Motivation Increased nervousness, poor concentration, irritability/anger, depression, lack of enthusiasm, increased tension and anxiety What Ethical Issues are Related to Improving Performance? Use of Drugs The Dangers of Performance Enhancing Drug Use Performance enhancing drugs are substances that improve an athlete's performance in a particular sport or activity Drug use in sport, or doping, carries serious health risks and can jeopardise an athlete's future in the sport For Strength Anabolic Steroids – synthesised hormones contributing to muscle growth Side effects – liver damage, depression, aggression Male – infertility, baldness, breast development, testicular atrophy Improving Performance Female – increased hair growth on face and body, irregular menstrual cycle, deeper voice, interference with developing foetus HGH – side effects include overgrowth of hands, feet and face, muscle weakness, enlarged internal organs, heart problems For Aerobic Performance Erythropoietin (EPO) – naturally secreted by kidneys when oxygen levels are low which increases blood cells and the potential to utilise more oxygen by up to 10%, which increases performance by up to 30%. Side effects – blood thickening which can dangerously raise blood pressure and cause heart attacks, headaches, joint pain, chest pain To Mask Other Drugs Diuretics/Alcohol increase rate of excretion of water from the body, used to speed up weight loss and to remove other drugs from system. Cause dizziness, fainting spells, headaches, cramps, dehydration, kidney failure and heart damage. Benefits and Limitations of Drug Testing Benefits – athletes are equal, chances of getting caught deter most athletes, wider range of drugs detected through blood tests Limitations – keeping up with available legal drugs is an issue Arguments against drug testing – unjust, invasion of privacy, policies differ from sport to sport, costly Arguments for drug testing – allow athletes to go beyond natural capabilities, unfair advantage, side effects of drugs, undermines values of sport Use of Technology Positive development in sport – more enjoyable, increases revenue, opportunities for physically challenged athletes, increased comfort Negative development in sport – technologies are expensive, pressures athletes, they may rely on technology rather than skill development, decrease in activity levels Training Innovation Lactate Threshold Testing – lactate threshold is where lactate begins to accumulate rapidly in the blood, characterised by burning sensation, increased ventilation and deteriorating performance. Testing blood samples during graded exercises used to form lactate performance curve. Expensive and limited equipment Biomechanical Analysis – improving sporting performance through measures such as video analysis, photography, comparative images and slow motion replays. Explores movements in detail to identify problems Improving Performance Equipment Advances Swimsuits – fast, e.g. Speedo LZR Racer with fabric of low friction drag in water with streamlined shape and fully bonded seams to reduce drag while maintaining flexibility and helping swimmers hold the best position. Raised issues of fairness and equity over affordability and significant advantages. Golf Ball – larger with the most appropriate amount of dimples for maximum elevation and distance given the club head speed applied by the golfer. They have less curve when hit and can reach further distances.
