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!!
