Transcript FITNESS BASICS for HOCKEY

Foundations for Training
What does it mean to be
“In Shape”?
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Getting in shape means:
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Improving aerobic power
Flexibility
Strength
And diet while decreasing body fat and increasing muscle mass.
This general fitness is important for overall health.
PRINCIPLES OF CONDITIONING
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Several training variables can be manipulated to make
a conditioning program optimally beneficial.
Always stress quality over quantity!
We are going to concentrate on the following:
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Safety
Exercise preparation
Progressive overload
Rest and recovery
Periodization
Specificity
SAFETY CONSIDERATIONS
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Conditioning builds your body up. Sport tears it down.
More conditioning helps repair the body and build it
back up again. It is a constant cycle.
Always think, Safety First!!
1.
2.
Establish an adequate base of strength, aerobic fitness,
and athleticism before moving on to the explosive phases.
Always assess technique. Technique includes body
position, balance, foot placement, amount of knee bend,
and landing position. Correct technique helps prevent injury
and optimize performance.
SAFETY CONSIDERATIONS
3.
4.
Warm up before each and every workout!!
Use a break in period when starting a new conditioning
program, or introducing new components.
5.
Always rest each body part after a vigorous workout,
allowing 24 to 48 hrs rest and recovery.
For dry land conditioning, wear proper footwear that
provides good lateral support and shock absorption.
For all training, a spotter should be present to assess
technique and assist with movements.
Make sure all workout surfaces are clean and the area is secure.
Drink plenty of water before, during, and after the workout,
especially in hot weather.
FUN.
6.
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10.
EXERCISE PREPARATION
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Warm up and stretch before each workout.
An ideal warm up consists of light cardiovascular
exercise at 60-70% heart rate max. (enough to break
a sweat.
A good warm up increases the rate of muscular
contraction, both agonist and antagonist.
Following the warm-up, complete the routine with
stretching, which increases muscle elasticity and
extensibility, and improves the range of motion
across a joint.
Dynamic stretching is best, holding for 30 to 60
seconds.
Basic Stretches
Standing
Quadricep
Standing Calf
Stretch
Standing IT
Band Stretch
Hip Flexors
and Psoas
Stretch
Seated
Hamstring
Stretch
Basic Stretches
Plantar
Fascitis
Stretch
Shoulder
Stretch
Quadricep
Band Stretch
Piriformis
Stretch
Kneeling
Quadricep
Stretch
PROGRESSIVE OVERLOAD
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Exercise must be stressful enough to stimulate a
physical change in the body.
This involves working the muscles and energy systems
against a heavy resistance to induce momentary
fatigue (overloading).
The body will adapt and become stronger.
As improvements are made, adaptations to the
program occur that continue to challenge the body at
an increasing rate.
This promotes further development and improvement.
PROGRESSIVE OVERLOAD
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Volume – refers to the total # of sets and reps in
your program.
Volume is quantified by sets X reps X load.
Large volume is used to build a base of conditioning.
Lower volume is used in high intensity training.
Density – involves the amount of rest between sets.
Circuit training has very little density, power training
has a high density. More rest is needed during more
intense workouts.
PROGRESSIVE OVERLOAD
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Intensity – is a measure of physical exertion and is the most
important factor in physical adaptation.
More intense the training – the greater the physical change to
the body.
Frequency – number of times you train.
For substantial changes, training must be performed 3 to 4 x
weekly. Maintenance, 1 to 2x.
3:1 principle. For every 3 months training, it takes 1 month to
lose.
Duration – length of training session. Length depends on the
type of training being performed. Less intense = longer sessions.
More intense = shorter sessions.
REST AND RECOVERY
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The stimulus to the training effect is the
training itself: however, the actual physical
improvement (adaptation) occurs after the
training session is over.
Microscopic muscle tears occur during the
workout, they need time to repair and grow
stronger to a new level. (24 to 48 hrs)
Most important phase of training because this
is when improvements are made, or injuries
occur.
Over training will occur if adequate rest is
not given!! (Coaches have a problem with this)
PERIODIZATION
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Periodization is the schedule and design of
conditioning program, which divides the year
different cycles to help organize conditioning.
Based on scientific principles that suggest the
time for specific conditioning.
Accommodates game and travel schedules,
adequate rest and recovery.
Specific drills are used at certain times of the
to illicit the best physical response.
Off – Season, In – Season, Transition
the
into
best
with
year
Periodization Cycles
As the volume of the
training decreases,
the intensity of the
training will increase.
Periodization
Periodization Basics
Hypertrophy
Basic Strength
Strength
Power
Sets
3-5
3-4
2-3
1-2
Reps
9-12
6-8
4-6
2-4
Weeks
2-3
2-3
2-3
1-2
Intensity
LOW
Moderate
High
Very High
Volume
HIGH
Moderate
Low
Very Low
FITT Formula
Frequency
•# times/week
•Depends: intensity, duration, commitment
Intensity
•How hard you work (amount of weight lifted)
•Most important variable
•Depends: age, health, current fitness, goals, environment
Time
•Duration of activity (# of reps, sets)
•Depends: intensity, goals
Type
•Mode of activity
•Depends: goals, interests
The FITT Formula Applied to
Components of Fitness
Table 11-1
OH 5-1
Intensity Guidelines for
Muscle Conditioning
Table 11-2
OH 5-3
SPECIFICITY
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The more specific the conditioning program is to the
game/sport the more benefit the athlete will gain.
Training must simulate movement patterns, speeds of
movement, ranges of movement, joint angles,
contraction types, and contraction forces.
PRINCIPLES OF TRAINING
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Other important aspects are:
Testing and Recording,
Nutrition.
FLEXIBILITY
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Human body has over 650 muscles and 206 bones.
Each muscle crosses over a specific joint in a way
that causes the bone of that joint to move when the
muscle contracts.
Bicep contraction.
Stretching improves flexibility and increases range of
motion.
FLEXIBILITY
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A warmed, stretched muscle is elastic and extensible
and will contract and relax quickly.
A cold muscle will become injured.
Sport is very unpredictable so ALL muscles should be
warmed and stretched.
After an exercise session the muscle’s temperature is
at it’s warmest, so stretching is very important.
Stretching will help reduce muscle soreness and
recover from exercise.
SPECIFIC FLEXIBILITY
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Types of Stretches
1. Static Stretching: select a muscle group and
gently move across a joint until you feel a
comfortable stretch on the muscle. The
muscle is being stretched in a stationary position.
Great for isolating muscles, easy to learn, and
safe.
2. Dynamic Stretching: combines a warm-up and
stretching routine. Involves active, full-body
actions using fluid movement that may be
specific to the sport. Time wise.
SPECIFIC FLEXIBILITY
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Types of Stretches
3. PNF
(proprioreceptive
neuromuscular
facilitation:
Done with a partner. A partner
resists while you actively stretch the muscle.
Typically uses a stretch-contract-relax and
deeper stretch sequence. This is advanced
stretching.
4. Ballisitic Stretching:
Involves light
bouncing across a joint. Not commonly
recommended because the bouncing is picked
up by your
muscle receptors and causes
the muscle to contract. Not Good.
Warm Up and Stretching
Benefits
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Warm –Up
1.
Makes muscles more extensible, allowing them to
contract and relax quicker.
2. Helps prevent injury
3. Prepares muscles for stretching
Stretching
1.
Prepares muscles for movements
2. Increases flexibility and range of motion (ROM)
3. Done pre-game allows players to mentally prepare
4. Done regularly produces good flexibility improvements
STRETCHING GUIDELINES
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Always warm-up a muscle for 5-10 minutes prior to stretching.
Stretching a cold muscle can cause minor muscular damage.
Warm-up increase core temperature and the muscles elasticity
and extensibility.
Isolate the muscle to be stretched with very strict technique.
DO NOT CHEAT.
Move slowly and smoothly through the stretch. Fast movements
cause the muscle to contract.
Do not overstretch. Receptors in your muscle (muscle spindles)
monitor how far the muscle is stretching, if it goes past a
natural range of motion it will signal the muscle to contract.
Golgi Tendon organs judge the rate of stretch.
Hold the stretch in a static position for allotted time.
STRETCHING GUIDELINES
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Inhale before you stretch. Exhale as you move through the
stretch and continue to breath normally.
Progress to developmental stretching. Always perform the easy
stretches first, progressing to the more difficult ones.
Come out of a stretch as smoothly as you went into it.
Stretch consistently. Regular daily stretching is needed for
improvement.
WARM-UP ASSIGNMENT
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Design a Warm-up for a group of high performance athletes.
The warm-up must consist of all the principles you have
learned in class.
Requirements:
1.
10-15 minutes in length
2. Must express stretching benefits
3. Follow the proper guidelines
4. Must be sport specific. (Choose a sport and explain why
this program benefits the sport.)
5. Each group will get a class to demonstrate their warm-up.
6. Due: Next Class
7. Can be done in small groups.
WARM-UP ASSIGNMENT
Assessment Scheme:
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5.
Are all muscles properly warmed up before stretching? /5
Efficient stretches for each muscle group?
/5
Benefits and guidelines properly explained?
/5
Stretches sport specific?
/5
Effort and overall expression?
/10
Total
/30
AEROBIC AND ANAEROBIC TRAINING
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Your body has different energy systems that
work together to fuel sport performance
requirements.
The aerobic system provides energy for lowmoderate intensity exercise and helps the
body recover from fatigue.
The anaerobic system provides energy very
quickly to meet the demands of intense
action, such as a slapshot, sprinting, or stops
and starts.
The training must be specific for the energy
system you want to improve!!
AEROBIC ENERGY
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Aerobic Power refers to energy produced by the
aerobic system.
Its level is determined by measuring the rate at
which the body can breathe in O2 to the lungs,
transfer O2 from the lungs to the heart, deliver the
O2 through the blood to the working muscles, and use
the O2 in the muscles for energy production.
Aerobic Power is expressed as VO2max, the max
volume of O2 that can be taken up and used by the
body. (ml/kg-min)
AEROBIC ENERGY
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The aerobic energy system supplies energy for low
intensity exercise for long duration.
The aerobic system is of supply and recovery!! It
supplies energy for sub-maximal efforts and helps
players recover after intense actions.
A strong aerobic base allows an athlete to work
longer at higher intensity by postponing fatigue and
allowing a speedy recovery.
The quicker you recover, the more efficient you will
be for a longer period of time.
AEROBIC ENERGY
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Aerobic energy system supplies a small portion of
the energy needed during intense efforts and most
during moderate activity.
Aerobic energy system is critical for efficient
recovery between intense work periods.
A high VO2 Max will help the athletes recovery
from exercise.
AEROBIC CONDITIONING
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Two ways to improve aerobic conditioning:
1.
sub-maximal continuous exercise,
2.
high intensity, intermittent exercise.
Sub-maximal Exercise
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75-85% HR Max
30-60 minutes
Improves heart ability to recover & deliver O2 to the
muscles for energy.
Various activities can be used.
No work:rest ratio
AEROBIC CONDITIONING
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Intermittent (Interval Training) Exercise
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90-95% HR Max
Various times
1:1 ratio, 2:1 ratio, depending on intensity
Builds the aerobic system more efficiently and improves the
muscles ability to extract O2 from the blood.
Athletes should first build up a base with submaximal exercise, then proceed to intermittent bouts
of intensity.
AEROBIC CONDITIONING
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Lactate Threshold: the point where lactic acid accumulation
exceeds its utilization and removal.
When an athlete reaches their lactate threshold, they can no
longer compete at optimum levels.
Increasing an athlete’s aerobic ability raises their lactate
threshold. Thus, more intense work can be performed over a
longer period of time.
Always use a variety of sports to increase aerobic ability, this
keeps it fresh.
AEROBIC CONDITIONING
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Aerobic Exercises
1.
Road cycling
2.
Stationary Cycling
3.
Running (bkwds, ftwds, sideways, ext)
4.
In-Line Skating
5.
Elliptical
ANAEROBIC ENERGY SYSTEMS
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ATP-PC System:
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Provides the most immediate form of energy.
Maximum intensity up to 10 seconds.
Explosive starts, body checks, short sprints.
Provides energy without O2, no lactic acid produced.
Anaerobic Glycolysis (Lactic Acid System):
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Uses muscle glycogen and blood glucose to supply energy..
Kicks in after 10 seconds, lasts up to 2 minutes.
Peaks at 35 – 60 seconds..
Also supplies energy without O2, but does produce Lactic
Acid.
ANAEROBIC ENERGY SYSTEMS
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Fatigue is related to Lactic Acid build up in the
muscles, a by product of the anaerobic glycolysis
system.
Maximal effort up to 2 minutes produces lactate in
the muscles, which prevents the muscles from
contracting, thus slowing down performance.
A recovery period is needed to get rid of the lactate
so you can produce at maximal effort once again.
ANAEROBIC ENERGY SYSTEMS
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In Summary:
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During an intense activity such as hockey, the two anaerobic
systems work together and are active for every shift. They
supply the energy during maximal effort.
Lactic acid is built up, the aerobic system is responsible for
buffering the acid out of the muscle so you can recover .
A well conditioned athlete must have a strong aerobic base
so they can train the anaerobic systems harder, thus
delaying the build up of lactate acid and producing greater
results.
ANAEROBIC CONDITIONING
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Poorly conditioned legs fatigue early.
When fatigued, athletes cannot generate power.
This leads to altered technique and injuries occur.
Anaerobic conditioning raises the lactate threshold,
which allows athletes to compete at higher intensity
before the accumulation of lactic acid exceeds it’s
removal.
ANAEROBIC CONDITIONING
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Conditioning needs to be periodized throughout the
season during which you have recovery days along
with training days.
It is better to do an all out 20 minute practice then
40 minutes of half speed.
Three Systems of Energy Transfer
The three systems of energy transfer and their percentage contribution
of total energy output during all-out exercise of different durations.
Three Energy Systems
Energy
Pathway
Speed
Anaerobic
Alactic
(ATP/CP)
immediate
Duration Intensity
0-10 secs
Anaerobic Moderately Short term
Lactic
quick
10-120 secs
(glycolytic)
Aerobic
slow
Long term
Limited
Fuel
Source
By
products
maximal
supply
CP = Cr + P
+ Energy
ADP + ADP
= ATP +
AMP
No oxygen
Cr
AMP
Near
maximal
intensity
Discomfort
Muscular
fatigue
Glycogen
No oxygen
Lactic acid
Low to
moderate
Dehydration
“the wall”
local
muscular
fatigue
Fats
CHO
Oxygen
Heat
Water
Carbon
dioxide
STRENGTH TRAINING
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A solid base of strength and lean muscle mass
support an athelete’s physical abilities and technical
skills.
This is a pre-requisite to anaerobic conditioning,
power, quickness, agility, and speed.
Strength is involved in every aspect of sport.
Absolute strength:
total muscular strength.
Relative Strength:
strength in relation to body
weight.
A proper balance of strength protects players from
injury and improves athletic performance.
DEVELOPING A STRENGTH TRAINING
PROGRAM
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Intensity
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Weight training is organized be sets and reps. A rep is one
complete range of motion with a weight for a particular
exercise.
A group of reps is a set, the # of reps performed without
rest.
The more intense the workout the greater the strength
development.
The load for a given exercise is determined by the # of reps,
the rest and the amount lifted.
Rest time between sets affects the amount of weight that
can be lifted, as well as the muscular response. More rest =
heavier loads.
Always quality over quantity.
DEVELOPING A STRENGTH TRAINING
PROGRAM
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Speed of Movement
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Muscle growth is related to the amount of tension developed
within the muscle.
Slow velocity lifts, which produce a great amount of tension,
are used to build a base of strength and muscle mass. (1-2-3
principle)
This is why high intensity training produces great results, on
the last couple of reps, the muscle has to recruit more and
more muscle fibres to keep moving the weight. More force is
produced.
Slow velocity lifts also reduce the chance for injury.
DEVELOPING A STRENGTH TRAINING
PROGRAM
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Machines Versus Free Weights
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Weight machines isolate one muscle group, where free
weights depend upon muscle synergy (all muscles working
together) to execute the lift.
Weight machines can help you develop a good base of
strength because they are safe and heavy loads can be used.
However, athletes do not execute their sport from a seated
position, so do not train like it. Free weights allow the
athlete to mimic movements and train the “core” of the body.
Support is the key!!
QUICKNESS AND AGILITY TRAINING
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How fast an athlete is
measured by their linear
acceleration and maximum
speed.
Quickness is the first step
explosion from a stationary
position. It is a read-andreact response.
Explosive speed is quickness
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It is often quickness that
separates a minor league
player from a professional.
Quickness is an element that
players use in every aspect
of the game.
Agility and quickness combine
to make a very effective
athlete.
Quickness and agility training
is ‘quality’ not ‘quantity’.
EXPLOSIVENESS THROUGH PLYOMETRICS
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Plyometrics are the best
type of exercises to improve
a player’s quickness and
agility.
Drills are characterized by
jumping, hopping, bounding,
and a variety of foot
patterns.
Plyo’s
involve
a
rapid
eccentric
contraction
immediately
before
a
concentric
contraction.
Muscle is lengthened rapidly,
then immediately shortened.
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Sensors in your muscle (Golgi
Tendon Organs and Muscle
Spindles) monitor the rate
and degree of stretch.
If the muscle is lengthened
too quickly, then the sensors
tell the muscle to contract
immediately protecting it
from injury.
When the muscle quickly
lengthens, it stores elastic
energy, then uses that
energy to have a very
powerful contraction.
EXPLOSIVENESS THROUGH
PLYOMETRICS
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A big, slow athlete will not magically become explosive and
agile, but he/she can develop quick feet through specific
training – plyometrics are the key.
Plyometrics intensity refers to the degree of impact
resulting from a drill.
Greater the athlete’s weight, the greater chance of injury.
To maximize plyo benefits and minimize risk, use low intensity
plyo’s such as quick feet drills and stride frequency drills.
EXPLOSIVENESS THROUGH
PLYOMETRICS
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Follow these guidelines for effective plyometrics:
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Increase foot quickness by popping your feet off the ground.
As soon as the foot touches the ground , pop from your toes
back up.
Practice quickly reversing movement and exploding in the
opposite direction.
Eliminate the pause that occurs at the exact point where the
direction of movement is going to reverse. A pause between
lowering and pushing off will lose the potential elastic energy
and turn off the muscle sensors.
Instead of increasing vertical distances, increase both lateral
and linear horizontal distances.
Add more complex movements (various foot patterns,
rotations, angles, and turns)
Complete some of the lateral drills with a single leg.
QUICKNESS AND AGILITY
CONDITIONING GUIDELINES
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Use these guidelines for a safe and effective approach to
conditioning for quickness and agility:
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At all age and levels, teach agility before quickness. Begin with
simple movement patterns and don’t increase foot speed until
technique is perfect.
At young ages, agility is more movement specific than sport
specific. Agility drills are not taxing on the joints or muscles like
quickness and speed work is, so they are suitable for young
athletes.
If that athlete has sufficient muscle mass, strength, and
technique, begin to increase the explosiveness. Strength base
criteria is squatting your own body weight. High intensity is
squatting 1.5lbs body weight.
Always maintain ready position. Knees flexed and hips low.
QUICKNESS AND AGILITY
CONDITIONING GUIDELINES
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Use these guidelines for a safe and effective approach to
conditioning for quickness and agility:
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Perform at full effort until neuromuscular fatigue. Do not seek
to induce physical fatigue.
Incorporate visual stimulus as players improve.
Incorporate auditory stimulus to get the athlete to read and
react. Example, ball hitting the floor.
SPEED TRAINING
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Speed development is the most critical component to an
athlete’s success.
Coaches at all levels teach fundamental skills, strength
development and many other parameters that are important to
the sport.
Many of them never teach speed!!
Full-out speed is evident in every facet of athletics.
Quickness is described as first gear, speed is the second, third,
fourth, and fifth gears.
Some athletes are naturally faster than others.
Speed development is possible for all athletes.
SPEED TRAINING
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Most players can develop good technique at low speeds, but
progress to higher speed and form and technique is lost.
Strength in the legs, hips, and abdomen/core are essential to a
players speed development.
CONDITIONING FOR SPEED
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Strength and muscle mass does not distract from speed, it
improves it.
With specific training, strength, size, and muscle mass
contribute to speed
Speed development drills are always done full out, using overspeed exercises, explosive strength training, and plyometrics..
10 REQUISITES TO HIGH-SPEED TRAINING
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Technique
Strength
Power
Quickness
Agility
Flexibility
Anaerobic Energy Supply
Aerobic Energy Supply
Body Composition
Neuromuscular
SPEED TRAINING GUIDELINES
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Follow the guidelines below:
1.
2.
3.
4.
First build a strength base, increase lean muscle mass,
and develop the energy systems.
Use a low volume of work initially, keeping intensity low.
Low intensity includes using moderate speeds and, if using
plyometrics, low jumping height.
Athlete should have good form and proper technique. You
do not want them to practice incorrect movements.
Asses balance, foot placement, ready positions, edges,
absorption, and use of arms.
Break in speed development with a low volume and low
frequency.
SPEED TRAINING GUIDELINES
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Follow the guidelines below:
5.
Emphasize quality over quantity. Do not confuse with the
most physically exhausting workout with the best.
6. Keep speed development drills between 5 and 15
seconds – long enough to allow athletes to draw on
their anaerobic energy systems.
8. Allow appropriate rest between drills. Players who get
physically fatigued form and this leads to decrease in
performance.
9. Encourage athletes to challenge themselves!!