FQ2: What are the planning considerations for improved performance? Flashcards
1
Q
Initial planning considerations
- performance + fitness needs (individual, team)
A
- needs to be thoroughly planned for potential of players + performance of teams are to be optimised
Performance + fitness needs - broken down into its various components + key components of fitness identified for focus in planning
- skill + health-related components should be identified, so training can focus on those most relevant to sport
- begins year with own level of fitness, injuries + goals
- different roles in team strategies + tactics
- INDIV: physical fitness, skills, game sense + tactics, psychological considerations e.g. arousal + motivation
- TEAM: team goals, tactics + strategies, organisational considerations e.g. training days, leadership e.g. captaincy
OUTLINE - consider fitness, skill level + goals or aspirations of an athlete/team, strengths, weaknesses + past performances
e.g. a triathlete = aware they need CV endurance + plan training around this e.g. CT - If in team, individuals need to be aware of different fitness + skill-related requirements of each member e.g. soccer - striker = speed + accuracy, goalkeeper = reaction time
2
Q
Initial planning considerations
- schedule of events/competitions
A
- proper planning = overview of major events + comps
- ensure peaking occurs at comp time
OUTLINE - such as pre-season + post season = ensure training volume is effectively managed + peak times occur when optimal
e.g. netball coach = training schedule timed to assist players are at peak for playoffs + final, difficult for golfers who have no defined off season/compete all year round
3
Q
Initial planning considerations
- Climate + season
A
- Heat, wind, rain, cold, altitude, fog + humidity = implementation of specific strategies
- may sports have a season
- Make changes appropriate for climate + prepare correct attire for training + comp
(protective/reflective clothing, sunscreens, fluid provided to prevent heat stress during hot weather)
OUTLINE - determines the type of envt conditions of sport + how best to prepare
- training = altered due to weather conditions e.g. wet + cold = inddor training
- hot + humid envts = move to similar climates to acclimatise e.g. NRL players from Melb get to Townsville earlier in week before game
4
Q
Planning for performance for elite athletes
A
- Elite often fully devoted to sport + are full-time athletes
- generally will differ due to schedule of events + comps
- elite = participate in wide variety of tournaments/comps across world = increased organisation
- as such EA required to have vastly different training plan + peak several times a year for major events
- = fitness needs EA + AA differing - EA = higher (20 in beep test)
- EA required to plan for short term goals such as season of local comp + longer term goals of international comps e.g. world cup + world events (Olympics)
- As these major events occur every 4 yrs EA need to manage performance + fitness needs across a much longer time span
- EA required to prepare for a variety of climatic conditions, dependent upon location of comp
e.g. Aus elite marathon runner = prepare for race in US that would occur ‘out of season’ in Aus. As summer months are opposite in US to Aus, marathon runner may have to adjust training load to allow them to peak at appropriate time for race - may have to base themselves overseas or in a
warmer climate to match anticipated race conditions so not at a disadvantage
5
Q
Planning for performance for amateur athletes
A
- …while amateur may be required to balance work + other commitments with
sporting pursuits - while amateur = focus on local season of comp - no detailed training program (simply turn up)
- generally low level of P+F needs + goals = r/s’s + learn names
- while AA required to peak for season ending events as part of local comp
- While AA can plan for a season of comp…
- AA generally don’t travel large distances (consider local level of C+S)
- AA, faced with same problem, may not be able
to afford same training envts + opportunities + are immediately at disadvantage
6
Q
Planning a training year (periodisation)
A
- process of breaking year down into smaller time periods in order to structure training program effectively
- dividing an annual coaching plan into smaller, more manageable phases
Explain why periodisation would be included when planning a training year. - prepares athlete for peaking + optimal performance via a comprehensive training program
- minimises risk of injury
-prevents over- + under-training - allows for specific athlete short- + long-term goal-setting
- encompasses fitness + skill levels to meet needs of sport/performance
- allows for emphasis on specific training types to improve performance, e.g. volume + intensity
- has three phases that allow progressive + different development/adaptation, i.e. pre-season (prepatory), in season (competition) + post/off-season (transition).
7
Q
Planning a training year (periodisation)
- phases of competition (pre-season)
A
- contain a variety of training means designed to develop fundamental performance characteristics e.g. motor performance skills + fitness = create foundation of athlete’s training base
- majority of physical preparation occurs
- develop athlete’s fitness + skill development
- If long enough (1-3 months) = broken into general + specific mesocycles (multi-week training programs)
- General: develops foundation of fitness levels where general aerobic, anaerobic, strength, conditioning, flexibility, basic skills are learnt, developed + implemented = high vol. + PO, low/moderate intensity
SOCCER: E.g. endurance fitness such as CT + AIT + strength + flexibility = last length of game - OPTIONAL: another mesocycle = specific conditioning e.g. fartlek + IT e.g. short sprints with active recovery sessions that mimic running pattern in game
- Specific: end of pre-season = participate in specific prep e.g skill based = centralised around sport needs in terms of energy systems, power, speed (sport specific skills)
SOCCER: e.g. ball control, passing, dribbling, shooting + tactics e.g. defence formation) - designed to elevate performance capacity prior to in-season
- AIMS: Improve/regain fitness through physical training to compete at optimal + reduce injury, technique, improve performance biomechanics, strategies + teach mental skills = prepare for demands of in-season
8
Q
Planning a training year (periodisation)
- phases of competition (in-season)
A
- focus on performance
- training shifts its focus to strategy + tactical play while still maintaining skill + sport specific fitness levels
- Generally, marked by a reduction in training workloads that target general prep - more sport specific fitness + elevating technical + tactical skills e.g. strategic training based on attacking patterns of play
- Rehearsal of skills under pressure e.g. short passes in tight areas, ensure make plays despite pressure + fatigue
- Specifically work on required fitness components, highly specific skills practices/drills, conditioning, small games, grids + resistance work
- Aims: maintain stamina + fitness, practice tactics + strategies, comp experience + ensures/develops mental + physical prep for comps
- SOCCER: four macrocycles - last one prepares athlete to peak for finals - prior to peaking team will taper fitness session by reducing workload to recover injury + minimise chance of overtaining - anaerobic fitness needs to be maintained to meet demands of game
- Microcycles can be introduced (within macrocyles) to
ensure team prepared specifically for opposition + new tactics can be developed + practiced + also if fitness aspects need work e.g. speed + recovery
9
Q
Planning a training year (periodisation)
- phases of competition (post-season)
A
- occurs once season is completed + is prior to commencement of pre-season
- transition phase - focuses on relaxation + recovery
- marked by a large reduction in training stressors, vol. + intensity or cease altogether (not a complete lay off of activity to prevent reversibility)
- allows athlete to physically + mentally recover (from intense comp before starting pre-season training)
- some athletes have surgery at this time
- may not be under direct control of their coach but they are required to maintain fitness for following season - active rest: reduced frequency, volume + intensity
e. g. cross-training or pilates or similar sports (futsal) - enable skill + fitness to be maintained without pressure of comp
- linking period = transition period serves to bridge b/w 2 macrocycles, annual training plans or multi-year training structures
10
Q
Planning a training year (periodisation)
- subphases (macro + microcycles)
A
- used to break training year up into manageable chunks that join together to achieve long term goals
Macrocycle - larger training cycle + normally encompasses whole year; long term planning frameworks representing entire planning program
- Can be both larger or smaller depending on sport e.g. olympics = 4 year cycle in order to qualify + peak at olympics whereas footy player = single year cycle
- often set macrocycle goals they wish to achieve - used to guide training + planning in smaller subphases
Mesocycle - smaller chunk of time, can consists of a few wks or mths
- Often matches up with 3 phases of comp e.g. 1 mesocycle may be 4 wks of general pre-season training
- join together to create macrocycle
- Macrocycle goals broken up into smaller goals - be achieved during each mesocycle - allows for detailed planning + specific objectives to be achieved
Microcycle - Smallest cycle - often a single wk of a training program
- Used to focus on a singular aspect that adds together in order to achieve mesocycle goals which accumulate to achieve macrocycle goals
- Important for weekly comps as athlete or team prepare for next match
- Work as building blocks to create year long training program using periodisation - aim of refining specific skills, tactics or athletic needs
11
Q
Planning a training year (periodisation)
- peaking
A
- periodisation allows athlete to peak at a predictable time, usually coinciding with an important comp (big state champs)
- Peaking = performing at absolute best during comp
- involves gradual increase in vol. + intensity with a short tapering period - allow physical + mental functioning to be optimised + allow heightened state of muscle glycogen stores, motivation + optimal arousal levels
- what must occur for peaking:
→ undergo intensive training to ensure body + relevant components of fitness are at highest
→ Undergo a large vol. of high intensity training that also seeks to develop skill execution + characteristics of skilled performer
→ just before comp training will taper down in order to allow nutrient levels to be at optimum levels + in order for athlete to fully recover from training before comp - Requires athlete to have the following to enable them to perform at best:
→ Great general body conditioning
→ Good sports specific conditioning
→ Great skill execution combined with strategy + tactics
→ Mentally focused + have optimum arousal levels
12
Q
Planning a training year (periodisation)
- tapering
A
- reduction of training vol. + intensity just prior to comp in order to allow peaking to occur
- high vol. + intensity of training also causes impairments in performance
E.g. strength training + plyometrics cause small muscular tears = muscles producing less force + power - allows body to repair these normal small “injuries” by reducing training vol. + intensity → helps body to fully recover for optimal performance
- allows body to replace nutrient stores that have depleted as a result of high intensity + vol. training as stores never fully replenish - carbs, fats, proteins, v+m
- 2-4 wks prior to comp (allows repair but doesn’t cause such a large decrease in training that there is a reduction in training benefits such as CV endurance)
13
Q
Planning a training year (periodisation)
- sport-specific subphases (fitness
components, skill requirements)
A
- essential to ensure required skill level + physical conditioning so physically ready for comp
- phases of comp require different approaches in order to effectively prepare athletes
- different physiological systems vary in their retention rate after training - by varying training loads as season progresses, desired adaptations = more likely to be achieved
- refer to selection of what is focused on during subphases of comp in order to cater specifically for relevant sport
- the prep phase begins with a general conditioning (aerobic based) program → this develops to later stages where emphasis is more focused on specific requirements of sport + on skill + strategy practices
- comp phase is marked by an emphasis on skill + strategy development while continuing with specific conditioning for sport → much of this achieved through intense skill practices + small-sided games
- each sport has specific components of fitness, skills, tactics an other variables → these differences require sport-specific subphases to be developed by trainers + coaches in order to best prepare athlete for comp
e. g. triathlete = larger focus on CV endurance than a 400m sprinter or netball player - will change throughout year as training moves through different phases of comp e.g. pre-season rugby league focuses on CV fitness + strength
- as year progresses in specific prep phase, differences in sport requirements in training grow + sport-specific subphases are developed
- further emphasised during comp phases as sports such as football = maintain CV endurance, speed + agility whilst focusing on skill development + team strategies + tactics, however, rower = time further developing CV endurance + smaller time on synchronisation + stroke technique
- each may have their own sport specific subphase in order to develop aspects of their game or skill that is lacking compared to others
14
Q
Elements to be considered when designing a training session - Health and safety considerations
A
- H+S = first consideration = most important –> help protect wellbeing of athlete
- Training must be safe through use of protective/ appropriate equip /facilities
- nature of sport must also be considered e.g intensity + risk of injury e.g. collision
- if disregarded = injury e.g broken helmet = head injury, longer recovery phase, poor perf, impact mental + physical health
Some most consider: - current health of athletes (physio + psychological) + if any issues/ medical concerns/ previous conditions e.g. asthma = will influence training session volume + intensity = need to match skill + fitness levels
- equip, facilities + grounds should be maintained eg bats, pads, balls, fields = safe to use = by examining surface/equip prior to training = playing space + equip needs to be checked for suitability + safety
- should be a first aid kit on hand in case of injury
- extremity of weather must be considered e.g. lightning or rain = could create a hazard for injury or impair perf
- must be adequate shade + hydration available so athlete has potential for optimal health + safety during perf
- Ensure adequate warm up
- E.g. If an athlete is sick, suffering an injury, not in right state of mind for training = should not train = places health at risk
- Other: protective equip (mouthguards etc), clothing (correct footwear etc), safety gear (sunscreen, water etc), first aid kit, climate (lightning = cancelled)
- Recovery from training + comp = important H+S consideration
- Communication b/w athletes + coach + rehab staff ensures sessions are modified to meet needs of athlete, considering factors such as injuries, fatigue + muscle soreness
e.g. for an injured athlete if session = not modified injury could worsen leading to athlete being unable to play in a comp
15
Q
Elements to be considered when designing a training session - providing an overview of the session to athletes (goal-specific)
A
- improves results of training as athletes know aim of training + how aim is to be achieved = athlete understands purpose of each activity + how should help them in comp
- overview should = brief +
allow athlete to prepare mentally/psychologically for session - assists w/ developing objs + goals for session = athletes
have focus. - e.g. during in-season coach may set obj of improving
defence for soccer team, due to poor defence in prev game - is important = allows
athlete to set session goals around training sets or the overall session - Ensures intentions of coach + expectations of players are clear
- allows for more effective feedback + sess evaluations
- allow athlete to know areas of weakness + how to improve their perf in that particular area
- Will be completed just prior to a warm-up, or even during warm-up
- Links activities w/ specific outcomes or goals for athletes
- Allows athlete to have input + provides a chance to conduct more formal aspects of training e.g. marking roles, checking on player injuries, reviewing latest comps + tactical discussions
- Usual focus = always on specific goals of session + how coach, w/ athletes intends to achieve goals
