World Archery Coaching Seminar London, GBR 8 - 11 November 2011 2011 World Archery Coaching Seminar “Is it Technical or is it Physical?” Ruddy Farquharson Archery GB Strength Conditioning Coach 2011 World Archery Coaching Seminar Objectives Physical Qualities of the Sport Physical Compensations Muscle Time Under Tension Developing Strength Specificity of Training Training History Summary 2011 World Archery Coaching Seminar 2011 World Archery Coaching Seminar Physical Qualities of The Sport The archer is required to overcome resistance of the bow poundage. Stability of body throughout shot execution. Ability to shoot and repeat high quality arrow numbers. Adapt to variable external conditions. 2011 World Archery Coaching Seminar What Are the Compensations? Draw arm Front Shoulder Trunk Pelvis/hip 2011 World Archery Coaching Seminar Example of compensations Shaking Front Arm Trunk Stability Lower Back Winging Good Technique 2011 World Archery Coaching Seminar Do these compensations effect “Perfect” execution? If “Yes” what is required Training Specificity Strength to underpin the physical deficit Good Technique What is the Aim of Strength and Conditioning? A process of systematic training which is designed to create the platform for World Class training Definition Of Strength “The ability to exert a force against a resistance ". Definition of Conditioning Sub maximal loads that can be repeated 3-4 times a week that are designed to maintain healthy joints, muscles and connective tissue. 2011 World Archery Coaching Seminar Ideas and values The strength and conditioning (S&C) Coach is there to support and add value to the coaches’ programme A good quality S&C programme involves both ‘Old Fashioned hard work’ and some ‘21st Century’ scientific based training S&C coach can create the foundation for greater future performance and training Young athletes need to develop excellent training skills and training knowhow. Young athlete need to adopt elite training behaviours Training Philosophy Preparation - Stability & Base Strength Athletic Training Multi Joint MU Activation, Frequency, Synchronisation Major Muscle groups Time under Tension Technique, Balance, Timing RFD Inter-muscular co-ordination Intra-muscular co-ordination 2011 World Archery Coaching Seminar Motor Unit Key Physical Qualities of performance •Eccentric Strength •Concentric Strength Athlete Identifies Problem •Isometric Strength •Muscular endurance •Isometric endurance Coach S&C Coach Or You •Open chain •Closed Chain •Balance •Proprioception •Dynamic stability Coach identifies problem •Power •Speed •Inner Range •Mid Range •Outer Range 2011 World Archery Coaching Seminar Muscle Time Under Tension 50lbs x 100 arrows = 5,000lbs 50lbs x 100 x 5sec TUT = 25,000lbs Time under tension gives greater occlusion Less neurological adaptation 2011 World Archery Coaching Seminar Time Under Tension Continued… The neurological adaptation comes from the technical training The occlusion is gained locally within the muscle through strength training There is no central nervous system interference Strength training best performed after shooting Protein synthesis breakdown during training 2011 World Archery Coaching Seminar Time Under Tension Continued… Greater than 60% of 1 repetition max enough to occlude muscle Heavy loads gives increases motor unit activation Type II fibres recruited at failure or greater than 80% of 1 repetition maximum. Maintaining the tension throughout the range the muscle is working and contracting them hard at the end of that range. 2011 World Archery Coaching Seminar Why Does it Matter? Effects the order in which we organise training Type of Strength work The sets and repetitions required build strength Be specific about muscle group/s 2011 World Archery Coaching Seminar Does Age Matter? The training history is an important consideration Learn to train to “train” The Junior archer requires general global condition Become more specific as they become older Coach and archer can identify potential areas of weakness during this period Periods of growth will change strength dynamics Girls mature earlier than boys 2011 World Archery Coaching Seminar Does Age Matter? The stronger and better conditioned archer “maybe” better equipped when required to make technical changes. 2011 World Archery Coaching Seminar Joint Position Sense (JPS) As the Archer become stronger do we see a relationship with performance Can we measure it? External conditionings – wind affects body/front arm/bow 2011 World Archery Coaching Seminar Summary Archery is a physical sport therefore by definition physical effort is required to over come the bow resistance/poundage. Be specific about type of strength required to support and underpin training We need to identify what creates the technical/physical compensations Junior archers need to learn to train to “train”. 2011 World Archery Coaching Seminar Conclusion Remember N = 1 therefore it is important to identify and meet the needs of the individual. Thank you… Ready to answer your questions!