k.kelly, k.mcguigan & j. darragh developing high intensity hurling coaching practice and...

K.Kelly, K.McGuigan & J. DarraghDeveloping High Intensity Hurling

coaching practice and intensity

“What is Training?”

• Sports training is the use of specialised strategies and methods of exercise in order to develop athletes and prepare them for performance in competitive sporting events.

1ST Stage

• Identify the physical requirements of the game in question. In this case – hurling.

• Watch the following video clip of a senior inter-county match.

“What is Training?”

Physical Demands of Hurling• 40 second clip from Cork v Waterford 2006;• At least 7 key skills used;

Strike, lift, hand pass, shot, high catch, block, low catch.

• A wide range of physical fitness attributes; Flexibility, motor co-ordination, strength, agility, speed,

reaction time, balance, power, muscular endurance & cardiovascular fitness.

• The key component which can potentially limit all others is Cardiovascular fitness;

• Analysis of the CV system is an ideal indicator of physical intensity.

Cardiovascular Intensity • Cardio – Heart;• Vascular – Lungs;• The CV system ensures muscles are supplied with an

adequate oxygen;• The lungs increase oxygen intake and the heart

increases level of output to the muscles.• How can we measure the intensity of our performance?• Heart rate monitoring;• As we increase the intensity at which we perform, heart

rate will increase to reflect this;

Heart Rate & Hurling• Heart rate during top senior inter-county matches;• A team average based on percentage of maximum heart

rate for the 14 outfield players;• First Half: 85% MHR;• Second Half: 84% MHR;• Players average 85% MHR over 70 minutes;• In simple terms, each player’s heart beats, on average,

170 times each minute for the duration of a match.• Does our approach to hurling training in Ulster reflect

this intensity?

Case Study

• Naomh Colum Cille Hurling Club– Tyrone– Tyrone & Ulster Junior Champions– All-Ireland Junior Club FinalistsCase Study

Session Breakdown

• Warm up– Laps & Static Stretch v Dynamic Warm Up

• Drills– Unopposed v Opposed

• Games– Small Sided v Full Sided (Conditioned Games)

Warm Up

Laps & Static StretchV

Dynamic Warm Up

Laps & Static Stretching

Dynamic Warm Up

Warm Up - Heart Rate• Laps & Static Stretch

Warm Up - Heart Rate• Dynamic Warm Up

Warm Up - Heart Rate• Static v Dynamic Warm Up

Warm Up - ComparisonHeart Rates Expressed as a Percentage of Maximum (% MHR)

Max Heart Rate

Min Heart Rate

Av Heart Rate

Time (Minutes)

Laps & Static Stretch

80%

58%

67%

3

DynamicWarm Up

91%

57%

73%

3

Drills

UnopposedV

Opposed

Unopposed

Unopposed• Striking on the Run

Max HR % 87

Avg HR % 77

Unopposed

Unopposed• 3’s Work the Middle Man

Max HR % 92

Avg HR % 71

Opposed

Opposed• 4’s Push the Button

Max HR % 87

Avg HR % 75

Drills - ComparisonHeart Rates as a Percentage of Maximum (% MHR)

Max Heart Rate

Min Heart Rate

Av Heart Rate

Work to Rest Ratio

Time (Minutes)

UnopposedWork middle

man

92%

50%

71%

1:2

8

OpposedPush the button

89%

55%

75%

1:1

6

UnopposedStriking on Run

87%

59%

77%

3:1

3

Unopposed

Unopposed• 3’s Unopposed Lifting

Max HR % 90

Avg HR % 67

Opposed

Opposed• Full Team - Opposed Lifting

Max HR % 83

Avg HR % 75

Drills - ComparisonHeart Rates as a Percentage of Maximum (% MHR)

Max Heart Rate

Min Heart Rate

Av Heart Rate

Work to Rest Ratio

Time

UnopposedLifting

90%

49%

67%

1:2

8

OpposedLifting

83%

64%

75%

1:1

4

Games

Small SidedV

Conditioned Full Sided

Small Sided

Small Sided• 3v3 Grid Game

Max HR % 91

Avg HR % 84

Small Sided

Small Sided• 7v7 Grid Game

Max HR % 90

Avg HR % 82

Small Sided Games - ComparisonHeart Rates as a Percentage of Maximum (% MHR)

Max Heart Rate

Min Heart Rate

Av Heart Rate

Work to Rest Ratio

Time

Small Sided7v7 Grid Game

90

63

82

3:1

4

Small Sided3v3 Grid Game

91

66

84

3:1

4

Full Sided

Full Sided• Full Sided (Conditioned - 4 Corners Game)

Max HR % 90

Avg HR % 83

Games - ComparisonHeart Rates as a Percentage of Maximum (% MHR)

Max Heart Rate

Min Heart Rate

Av Heart Rate

Work to Rest Ratio

Time (Minutes)

Small Sided7v7 Grid Game

90%

63%

82%

3:1

4

Small Sided3v3 Grid Game

91%

66%

84%

3:1

4

Full Sided14v14 Game

90%

67%

83%

3:1

5

Review• Warm up– Dynamic Warm Up has more advantages

compared to Laps & Static Stretch

• Drills– Opposed Drills Generate Higher Average HR than

traditional unopposed Drills– Skill Development under pressure/ More Game

Related• Games– Get HR closest to Match Level 83-84% MHR

Summary• Heart Rate– Match Based Heart Rates Average 84-85% MHR

• Drills v Games– Hurling is a Sporadic Game– Train in a Sporadic Manner

• Magic Formula?

– Structured Games Based Training– High Intensity, Manageable Volume

Questions&

Answers

Thank You