Planning Monitoring Training for Team Sports

Planning & Monitoring Training for Team Sports

Ben Dascombe BHMSc (Hons) School of Health and Human Performance Central Queensland University

Proposed Outline • Training revision • Why plan training? • What do we need to know to plan? • Planning definitions and structure • Monitoring training • Maximising training for team sports

What do we know about training??

We need to know how to drive before we get behind the wheel

Basic Principles of Training

Training

Capacity

Adaptation

Optimum time between bouts

Time

Basic Principles of Training 100

100 80

80 Less benefit for time spent training when you are fitter

60

60

40

40

20

0.0

Bigger chance of injury the more you train

Principle 5

10

20

30

40

50

60

Training Stress (miles /week)

70

80

90

20

100

% Chance of setback

Competitive Fitness (% potential gained)

Principle 4

We Train Hard…

+

+

Fitness

Fatigue

+

∑

Effect on Performance

-

Morton (1997)

Jeukendrup et al., (1994)

39

Cycling Speed (km·hr-1)

38

Standard Training

Increased Training

Reduced Training

**

37

*

36

*

35 34 33 32 1

2

3

4

Trial Figure 1: Influence of intensive training subsequent recovery on performance in cyclists.

5

Factors Affecting Sports Performance Strength

Power Flexibility

Speed

Agility

Coordination

Quickness

Physiological Performance Sport Specific Skill & Technique Opposition & External Environment

Sports Performance

Aerobic Capacity

Why plan?

Continual evaluation & modification makes an effective coach

Why Plan Training? Effective planning is a critical component of:


Optimal skill development
Optimal physical development
Optimal psychological development
Optimal tactical development
Optimal performance

What do we need to know before we plan?

How do you know if you need to wear a raincoat or not?

Important planning considerations
What are performance targets?
Important competitions
Strengths & weaknesses
What are the specific physiological, psychological, technical and tactical requirements?
Best methods of training / tactics etc.
Appropriate time frame to achieve goals
Monitoring fatigue

Team Sports 

Intermittent sprints



2-4% time spent sprinting



Mostly endurance based



What about: 

Tackles



Sprints



Agility



Change of speed?

Rugby League

100

Exercise Intensity (%)

Netball

Basketball

80

60 Road cycling

40 VO2max 20

Time

Summary of Activity Profile of Team Sports Author (Year) Krustrup & Bangsbo (2001)

Sport

No. of Subjects

No. of matches monitored

Soccer 27

Activity Changes

Ave. Time Change in Activity (s)

Distance Covered (km)

Level of Athletes

HIA (km)

Sprinting (km)

Sprinting Average Duration (s)

12 top-class

0.37 ± 0.03

0.15 ± 0.02

1.90 ± 0.10

-

-

10.19 ± 0.16

15 high-level

0.45 ± 0.03

0.18 ± 0.02

1.70 ± 0.10

1273 ± 37

4.1*

9.94 ± 0.19

43

(Referee)

Mohr et al. (2003)

Soccer (Female)

18

18

High-level

1.30 ± 0.10

0.37 ± 0.05

-

1459 ± 23

3.7*

10.43 ± 0.15

Keane et al. (1993)

Gaelic Football

16

8

Inter-county League

1.08 ± 0.31

0.32 ± 0.13

2.15 ± 0.50

925*

-

-

2.43 ± 0.14

0.65 ± 0.06

2.00 ± 0.00

1346 ± 34

3.5 ± 0.1

10.86 ± 0.18

7

18 top-class professionals 24 moderate professionals

1.90 ± 0.12

0.41 ± 0.03

1.90 ± 0.00

1297 ± 27

3.6 ± 0.1

10.33 ± 0.26

Mohr et al. (2003) D’Ottavio & Castagna (2001) Castagna et al. (2002a) Dawson et al. (2004b) Spencer et al. (2004)

Soccer

42

Soccer (Referee)

18

Season

Elite-level

1.56 ± 0.49

0.61 ± 0.37

-

-

-

11.38 ± 1.60

Soccer (Referee)

22

Season

Elite-level

1.58 ± 0.41

0.40 ± 0.27

-

-

-

11.64 ± 0.94

AFL (Midfield)

3

6

Elite-level

2.90*

0.36*

-

-

-

16.98*

Field Hockey

14

1

International

-

-

1.8 ± 0.4

780*

5.5*

-

Russell & Coutts (2005)

Typical Blood Lactate Levels in Team Sports

Coutts et al., (2003) JSS

Typical Heart Rate Responses in Team Sports

Coutts et al., (2003) JSS

Definitions

Definitions 1.

The basic block of the training structure, usually a training week , is referred to as a microcycle (means ‘small cycle’)

2.

Microcycles form the building blocks for a discrete unit of training, usually a few weeks in duration, termed a mesocycle (means ‘medium cycle’).

3.

A number of repeated mesocycles make up macrocycle (means ‘large cycle’).

4.

Finally, three or more macrocycles make up the training year or annual plan.

The Annual Plan


Three main training phases in any annual training plan:




Preparatory phase (preparation) Competitive phase (competition) Transition phase (off-season)




The preparation phase is normally divided into general and specific preparation sub-phases.




Similarly, the competition phase is also further divided into:





Pre-competitive and Competitive sub-phases .

Each of the phases and sub-phases is composed of smaller cycles (periods of time) in order to make the organisation and planning of the program more systematic and manageable

THE ANNUAL TRAINING PLAN Phases of Training

Macro Cycles

Meso Cycles

Micro Cycles

Preparation Period General Preparation

Specific Preparation

Competition Period PreCompetitive

Competitive

Transition

Transition

Macrocycles •

General Preparation

•

Specific Preparation

•

Pre-Competitive

•

Competitive

•

Transition

General Preparation •

Establish foundation for work that follows

•

Progressive increase in training load

•

Emphasis placed on general development of physical capacities (endurance, speed, power, agility etc.)

•

Development of basic skills (sport specific)

•

Often termed as ‘base development’

General Preparation

General Preparation

General Preparation

Specific Preparation • • • • • •

Develop sport specific performance Increase skill Depending on sport ~ 2 months in duration Emphasis of training changes from general training to sport specific training Research has shown sport specific games may reduce injury rate in comparison to traditional training (Gabbett, 2002) Incorporate skill with fitness

Specific Preparation

Specific Preparation

General Preparation

Pre-Competitive Phase •

Mainly applies to individual sports

•

Training volume reduced, intensity high

•

Sport specific focus

•

↑ in tactical and team-play focus

•

Skill development should be optimised

•

Power development very important for most sports

•

Team sports – preseason taper??

•

Depending upon sports: 2-3 weeks

Pre-Competitive Phase

Pre-Competitive Phase

Specific Preparation

General Preparation

Competitive Phase • •

Duration dependant on event Main goal is to produce optimal performances –

• • •

Focus of skill and tactics Refinement of skills Cyclical loading to maintain fitness development –

•

Different goals depending upon sport

Athletes lose body weight and ↓ in performance across the season

Increased importance on monitoring of training and fatigue!!

Competitive Phase

Pre-Competitive Phase

Specific Preparation

General Preparation

Transition Phase •

Off-Season

•

4-6 weeks

•

Goal is physiological and psychological recovery

•

Active to prevent drastic detraining

•

Remedy weakness?

•

Construct future plans on the basis of results from previous year

•

Children: –

Great chance for them to ‘do’ other sports – learn skills and bring them back to your sport to improve performance!

Transition Phase

Transition Phase PreCompetitive Phase

Specific Preparation

General Preparation

2005

Specific Preparation

General Preparation

2006

Transition Phase

PreCompetitive Phase Transition Phase PreCompetitive Phase

Specific Preparation

General Preparation

2005

Specific Preparation

General Preparation

2006

Transition Phase PreCompetitive Phase Transition Phase PreCompetitive Phase Transition Phase PreCompetitive Phase

Specific Preparation

General Preparation

2005

Specific Preparation

General Preparation Specific Preparation

General Preparation

2006

2007

1999 CAPRAS TRAINING PLAN JULY

AUGUST

SEPTEMBER

OCTOBER

NOVEMBER

DECEMBER

JANUARY

12

19

26

2

9

16

23

30

6

13

20

27

4

11

18

25

1

8

15

22

29

6

13

20

27

3

11

Microcycle

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

32

33

34

35

36

37

38

39

40

41

42

43

44

45

46

47

48

49

50

51

52

53

54

Ipswich (H)

Calendar of Competitions and Tours

Semi Final 2

5

Semi Final 1

28

Toowoomba (H)

21

Norhs (H)

14

Redcliffe (A)

7

Ipswich (A)

31

Wests (A)

24

Burleigh (A)

17

Easts (H)

10

Souths (A)

3

Logan (H)

26

Cairns (A)

19

Wynnum (A)

12

Redcliffe (H)

5

Wests (A)

29

Burleigh (H)

22

Easts (A)

15

Souths (H)

8

Logan (A)

1

Cairns (H)

21

Wynnum (H)

15

Toowoomba (A)

8

Semi Final

JUNE

1

GRAND FINAL

MAY

24

Norths (A)

APRIL

18

City v Country

MARCH

11

Rest

FEBRUARY

4

Mackay

JANUARY

Monday

Barcaldine

MONTHS

Competition Rating Day / Night

D

N

D

N

D

D

D

N

N

D

N

D

N

N

N

D

N

N

N

N

D

N

Saturday / Sunday

Sun

Sat

Sat

Sat

Sun

Sat

Sat

Sat

Sat

Sun

Sat

Sun

Sat

Sat

Sat

Sat

Sat

Sat

Sat

Sat

Sun

Sat

PROGRAM EVALUATION Training Phase Recovery

FOCUS - DEVELOP RECOVERY STRATEGY - MAINTAIN

Aerobic Base Speed-Endurance

MAINTAIN MAINTAIN

MAINTAIN MAINTAIN

PEAK PEAK

MAINTAIN - TECHNIQUE - SPEED - SHARPNESS - PEAK FOCUS IN SEASON TO REDUCE INJURY RISK

PEAK PEAK

FOCUS & CONSOLIDATE MAINTAIN

CONSOLIDATE & MAINTAIN THROUGH SEASON MAINTAIN SIZE THROUGHOUT (DIET FOCUS)

PEAK PEAK

SPECIFIC

MAINTAIN HIGH STRENGTH BASE

PEAK

BASE - DEVELOP

FOCUS - SPECIFIC

PEAK

TECHNIQUE DEVELOPMENT

DEVELOP

Speed

DEVELOP

MATCH SPECIFIC DEVELOP

Flexibility Technique Hypertrophy Strength Power

DEVELOP

TECHNIQUE

DEVELOP TECHNIQUE

MAINTAIN DEVELOP

TECHNIQUE DEVELOP TECHNIQUE (PNF) FOCUS ON WEAKNESSES

DEVELOP

CONSOLIDATE DEVELOP

SCREENING / TESTING Training Diary Analysis Technique Assessment

Physiology Testing

Medical/Musculoskeletal Testing EDUCATION FOCUS Microcycle

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

32

33

34

35

36

37

38

39

40

41

42

43

44

45

46

47

48

49

50

51

52

53

54

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

32

33

34

35

36

37

38

39

40

41

42

43

44

45

46

47

48

49

50

51

52

53

54

Training Principles Nutrition Psychology

Recovery Game Preparation RELATIVE TRAINING LOAD (Scale 1 – 5) Microcycle

100% 85% 70% 55% 40% 25% Microcycle

1

2

3

4

5

6

7

8

9

10

11

12

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

32

33

34

35

36

37

38

39

40

41

42

43

44

45

46

47

48

49

50

51

52

53

54

Monday

4

11

18

24

1

8

15

21

1

8

15

22

26

3

10

17

24

31

7

14

21

28

5

12

19

26

2

9

16

23

30

6

13

20

27

4

11

18

25

1

8

15

22

29

6

13

20

27

3

11

Months

JANUARY

FEBRUARY

MARCH

APRIL

MAY

JUNE

JULY

AUGUST

SEPTEMBER

OCTOBER

NOVEMBER

DECEMBER

Monitoring Training

Monitoring Training Load? • Required to ensure that training stimulus is appropriate Too Easy → No Fatigue and Adaptation Just Right → Fatigue and Adaptation Too Hard → Excessive Fatigue and Limited Adaptation

Monitoring Training What’s worth monitoring?


Type of training
Amount of training (km; kg lifted; repetitions performed)
Training loads (duration x RPE)
Changes in fitness
Changes in performance
Fatigue

Session-RPE Monitoring A novel method


Record RPE of session from each athlete
Record duration of session

Rating

Descriptor


Training loads (duration x RPE)

0

Rest

1

Very, Very Easy


Record & monitor

2

Easy

3

Moderate

4

Somewhat Hard

5

Hard


Compare to fitness results

6 7

Very Hard

8 9 10

Maximal

Monitoring Training By utilising this method to monitor training, the coach can:


Determine if your athletes are completing the training loads you planned for (daily and weekly)




Combine training stress from field and gym training into one arbitrary score




Monitor the effect of training loads on performance




Monitor for risk of overtraining Coutts, A. J. (2001). Monitoring training in team sports. Sports Coach, 24(3), 19-23.

Session-RPE Monitoring • How hard was training on RPE Scale 1-10? • How long was training in minutes? • RPE Score x Duration = Training Load (AU)

7 (RPE) x 90 (min) = 630 AU

Monitoring Training 7000

3000 Actual Strain Proposed Strain Load

6000

2500

2000 4000 1500 3000 Competitive Games

Daily Training Load

Weekly Training Strain

5000

1000 2000

500

1000

0

0 7

1 4

2 1

2 8

Time (days)

3 5

4 2

4 9

5 6

Coutts, A. J. (2001). Monitoring training in team sports. Sports Coach, 24(3), 19-23.

How to maximise training?

Structuring Training Sessions • Warm-Up – – – – –

Moderate intensity Low skill level Dynamic stretching (preferred) Initially avoid ballistic movements (i.e. kicking) Ensure progressive and competitive!!

Structuring Training Sessions • Base development will be similar (Preparation cycle) • Try to incorporate variation (but realise that training is training) • Incorporate ‘training stations’ • Incorporate interval work (Spencer et al. 2005)

Interval Work 35

Frequency (%)

30 25 20 15 10 5 0 0-20

21-40

41-60

61-120

>121

Time Interval (sec)

Average rest times between sprints during competitive field hockey (Adapted from Spencer et al. 2005)

Interval Work Stored ATP 3%

ATP-PCr Energy System

10%

Glycolytic Energy System Aerobic Energy System

32%

55%

Energy contribution to a 3 second sprint (Adapted from Spencer et al. 2005)

Structuring Training Sessions • Training – Ensure ‘new’ skill work is performed first – Split into ‘work-groups’ • Rugby: Forwards – Backs • AFL: Forwards/Backs – Centres/Wings • Netball: Centre – Wings/GA/GD – GS/GK

– Ensure training distances and intensities are match specific

Incorporating Skills with Fitness
A recent study compared the physiological responses of HR, VO2 during soccer specific training (i.e. skills training)
Found that when planned properly skills training can be used to be at appropriate intensity to increase fitness!
Great news for athletes!

Specific Training to Increase Fitness 200

Increasing Fitness Zone 180

HR (bpm)

Match Intensity 160 5-A-Side Soccer 140

Dribbling Track

120 100

120

140

160

VO2 (mL/0.75kg/min)

180

200 Hoff et al., (2002) BJSM

Sport-Specific Training • Improve repeat sprint ability (Spencer et al. 2005) • Improve aerobic capacity (i.e. VO2max) (Imperlizzeri et al. 2005) • Decreased risk of injury through anaerobic interval training and sport-specific training (Gabbett, 2002; Verrall et al. 2005) • Increase competitive skills and tactical components (Coutts et al. 2005)

Summary • Prior planning maximises training benefits from small time commitment • Monitoring of training load helps to monitor fatigue and easily change training loads • Realise the importance of ‘individualisation’ within team sports • Key to success: Integration of skills and fitness!!