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 Adaptation

Capacity

Optimum time between bouts

Time

Basic Principles of Training

100 Principle 4 Competitive Fitness (% potential gained) 80 60 40 Principle 5 Bigger chance of injury the more you train 50 60 70 80 90 100 Less benefit for time spent training when you are fitter % Chance of setback 80 100

60 40 20

20

0.0

10

20

30

40

Training Stress (miles /week)

We Train Hard

+ Fitness

+ Fatigue

Effect on Performance

Morton (1997)

39 38 Cycling Speed (km hr-1) 37 36 35 34 33 32 1 2 3 Trial 4 Standard Training Increased Training

Jeukendrup et al., (1994) Reduced Training

**

* *

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

Factors Affecting Sports Performance

Strength Speed Agility Coordination

Power Flexibility

Quickness

Physiological Performance
Sport Specific Skill & Technique Opposition & External Environment

Aerobic Capacity

Sports Performance

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?

100
Netball

Rugby League

Basketball

Exercise Intensity (%)

80

60
Road cycling

40 VO2max 20

Time

Summary of Activity Profile of Team Sports

Author (Year) Krustrup & Bangsbo (2001) Mohr et al. (2003) Keane et al. (1993) Mohr et al. (2003) DOttavio & Castagna (2001) Castagna et al. (2002a) Dawson et al. (2004b) Spencer et al. (2004) Sport No. of Subjects No. of matches monitored Level of Athletes 12 top-class 27 (Referee) Soccer (Female) Gaelic Football 18 18 43 15 high-level High-level Inter-county League 18 top-class professionals 24 moderate professionals Elite-level 0.45 0.03 1.30 0.10 0.18 0.02 0.37 0.05 1.70 0.10 1273 37 1459 23 4.1* 3.7* 9.94 0.19 10.43 0.15 HIA (km) 0.37 0.03 Sprinting (km) 0.15 0.02 Sprinting Average Duration (s) 1.90 0.10 Activity Changes Ave. Time Change in Activity (s) Distance Covered (km) 10.19 0.16

Soccer

16

1.08 0.31

0.32 0.13

2.15 0.50

925*

2.43 0.14 1.90 0.12 1.56 0.49

0.65 0.06 0.41 0.03 0.61 0.37

2.00 0.00 1.90 0.00 -

1346 34 1297 27 -

3.5 0.1 3.6 0.1 -

10.86 0.18 10.33 0.26 11.38 1.60

Soccer

42

Soccer (Referee) Soccer (Referee) AFL (Midfield) Field Hockey

18

Season

22 3 14

Season 6 1

Elite-level Elite-level International

1.58 0.41 2.90* -

0.40 0.27 0.36* -

1.8 0.4

780*

5.5*

11.64 0.94 16.98* -

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) Microcycles form the building blocks for a discrete unit of training, usually a few weeks in duration, termed a mesocycle (means medium cycle). A number of repeated mesocycles make up macrocycle (means large cycle). Finally, three or more macrocycles make up the training year or annual plan.

2.

3.

4.

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

Preparation Period General Preparation Specific Preparation

PreCompetitive

Competition Period Competitive

Transition

Macro Cycles

Transition

Meso Cycles

Micro Cycles

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

Different goals depending upon sport

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

Specific Preparation

General Preparation

2006

General Preparation

2005

Transition Phase

PreCompetitive Phase Transition Phase PreCompetitive Phase Specific Preparation

Specific Preparation

General Preparation

2006

General Preparation

2005

Transition Phase
PreCompetitive Phase Transition Phase PreCompetitive Phase Transition Phase PreCompetitive Phase Specific Preparation Specific Preparation

General Preparation

2007

Specific Preparation

General Preparation

2006

General Preparation

2005

1999 CAPRAS TRAINING PLAN

MONTHS
Monday Microcycle 4 1

JANUARY
11 2 18 3 24 4 1 5

FEBRUARY
8 6 15 7 21 8 1 9 8 10

MARCH
15 11 22 12 29 13 5 14

APRIL
12 15 19 16 26 17 3 18

MAY
10 19 17 20 24 21 31 22 7 23

JUNE
14 24 21 25 28 26 5 27

JULY
12 28 19 29 26 30 2 31 9 32

AUGUST
16 33 23 34 30 35 6 36

SEPTEMBER
13 37 20 38 27 39 4 40

OCTOBER
11 41 18 42 25 43 1 44

NOVEMBER
8 45 15 46 22 47 29 48 6 49

DECEMBER
13 50 20 51 27 52

JANUARY
3 53 11 54

Toowoomba (A)

Toowoomba (H)

Calendar of Competitions and Tours

Competition Rating Day / Night Saturday / Sunday PROGRAM EVALUATION Training Phase Recovery Aerobic Base Speed-Endurance Speed Flexibility Technique Hypertrophy Strength Power SCREENING / TESTING Training Diary Analysis Technique Assessment D Sun N Sat D Sat N Sat D Sun D Sat D Sat N Sat N Sat D Sun N Sat D Sun N Sat N Sat N Sat D Sat N Sat N Sat N Sat N Sat D Sun N Sat

FOCUS - DEVELOP RECOVERY STRATEGY - MAINTAIN DEVELOP DEVELOP MAINTAIN MAINTAIN MATCH SPECIFIC DEVELOP MAINTAIN MAINTAIN MAINTAIN - TECHNIQUE - SPEED - SHARPNESS - PEAK FOCUS IN SEASON TO REDUCE INJURY RISK CONSOLIDATE & MAINTAIN THROUGH SEASON MAINTAIN SIZE THROUGHOUT (DIET FOCUS) MAINTAIN HIGH STRENGTH BASE FOCUS - SPECIFIC PEAK PEAK PEAK PEAK PEAK PEAK PEAK PEAK DEVELOP TECHNIQUE TECHNIQUE
DEVELOP TECHNIQUE (PNF) FOCUS ON WEAKNESSES

GRAND FINAL

City v Country

Wynnum (H)

Wynnum (A)

Redcliffe (H)

Semi Final 1

Semi Final 2

Redcliffe (A)

Burleigh (H)

Burleigh (A)

Ipswich (H)

Ipswich (A)

Souths (H)

Barcaldine

Souths (A)

Semi Final

Cairns (H)

Norths (A)

Cairns (A)

Wests (A)

Wests (A)

Logan (H)

Logan (A)

Norhs (H)

Easts (H)

Easts (A)

Mackay

Rest

MAINTAIN DEVELOP

FOCUS & CONSOLIDATE MAINTAIN SPECIFIC

TECHNIQUE

DEVELOP DEVELOP

CONSOLIDATE

BASE - DEVELOP TECHNIQUE DEVELOPMENT

DEVELOP

Physiology Testing

Medical/Musculoskeletal Testing EDUCATION FOCUS Microcycle Training Principles Nutrition Psychology 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

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

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

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

Microcycle Monday 1 4 2 11 3 18 4 24 5 1 6 8 7 15 8 21 9 1 10 8 11 15 12 22 17 26 18 3 19 10 20 17 21 24 22 31 23 7 24 14 25 21 26 28 27 5 28 12 29 19 30 26 31 2 32 9 33 16 34 23 35 30 36 6 37 13 38 20 39 27 40 4 41 11 42 18 43 25 44 1 45 8 46 15 47 22 48 29 49 6 50 13 51 20 52 27 53 3 54 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
Whats 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 Training loads (duration x RPE) Record & monitor Compare to fitness results
Rating
0 1 2 3 4 5 6 7 8 9 10 Maximal Very Hard

Descriptor
Rest Very, Very Easy Easy Moderate Somewhat Hard Hard

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
Actual Strain Proposed Strain Load

3000

6000

2500

5000 Weekly Training Strain 2000 4000 1500 3000

Competitive Games

1000 2000

1000

500

0
7 1 4 2 1

0 Time (days)
2 8 3 5 4 2 4 9 5 6

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

Daily Training Load

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 30 Frequency (%) 25 20 15 10 5 0 0-20 21-40 41-60 Time Interval (sec) 61-120 >121

Average rest times between sprints during competitive field hockey

(Adapted from Spencer et al. 2005)

Interval Work
Stored ATP 3% 10% ATP-PCr Energy System Glycolytic Energy System 32% Aerobic Energy System

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 Match Intensity

HR (bpm)

160 5-A-Side Soccer 140 Dribbling Track

120 100 120 140 160 180 200 Hoff et al., (2002) BJSM

VO2 (mL/0.75kg/min)

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!!