improving performance - critical question...

Improving Performance Critical Question 2.notebook

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February 19, 2019

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Syllabus Critical Question 2

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Heading: Critical Question 2: Planning considerations for improving

performanceHeading: Initial Planning ConsiderationsTraining programs need to be thoroughly planned if the potential of players and the performance of teams are to be optimised.

Data is collected from previous seasons and current performances to develop effective programs. This will identify the strengths, weaknesses, opportunities and threats that will assist in planning for player development and team performance.

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Heading: Initial Planning Considerations

Effective planning is based around coaches understanding what the needs of their athletes are. To understand this coaches need to consider aspects such as their athletes age, experience, their goals and requirements (ie physical fitness requirements).

It is also important to consider the competition schedule, length of season, tapering/peaking requirements and ensuring training involves progression, overload and variation.

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Sub: Performance and Fitness needs

Individual Team

• Physical fitness• Physical attributes e.g. Strength• Skills such as running and batting• Development of game sense and tactics• Psychological considerations such as anxiety and arousal• Social considerations

• Establishment of team goals• Development of tactics and strategies that involve groups of players e.g. Line-outs for rugby forwards• Organisational considerations e.g. Training days and venues• Leadership issues e.g. Captaincy• Allocation of support roles such as managers and equipment personnel

Performance and fitness elements need to be considered in terms of both individual and team requirements. The requirements of the sport and the level of the athlete will also determine the fitness needs and type of training that will best suit the outcomes required.

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Sub: Schedule of Events/Competitions Establishing a clear understanding of the competition period ensuresthat there is an appropriate cycle of fitness.

Team sports like netball, soccer, basketball and Rugby Union require weekly competition over an extended period of time, so players are required to peak weekly. Individual athletes like swimmers, track athletes and cyclists have longperiods of preparation with major competitions occurring periodically. Coaches spend countless hours assessing the players’ daily and weekly training loads, fatigue, sleep, stress, training enjoyment and training distances in an attempt to ensure that they are not overtraining or undertraining

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Sub: Climate and Season* Initial planning needs to consider seasonal variations together with climatic influences.* Coaches need to plan for acclimitisation prior to competitions for athletes that may require international or national travel .* Heat, wind, rain, cold, fog and humidity are examples of climatic considerations. Clothing and attire must address these issues.


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Questions1a) Briefly outline the considerations of planning for performance in events/competitions?

b) How would planning differ for elite athletes and recreational athletes?

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Heading: Planning a Training Year (Periodisation) Periodisation is the division of the training year into smaller and more manageable intervals.

Sub: Phases of Competition

An annual plan can be divided into three phases: > Preseason (preparation), > Inseason (competition) > Offseason (transition)

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Sub: Preseason The length of the preparation period is generally around eight to 12 weeks; however, this may vary depending on:ꞏ The type of sportꞏ The length of competitionꞏ The age and experience of athletes The preparation period can be divided further into two distinct phases:• General preparation the development of fitness and general technical skill development.• Specific preparation To maximise the specific fitness qualities relevant to the sport.

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Sub: InSeason (Competition)ꞏ Aim: maintain fitness, strength + skills developed

in the pre season ꞏ Maintaining fitness by increasing intensity and

decreasing volume ꞏ Focus: gain competitive experience, tactics and

strategies, mental skills ꞏ Specificity and games + gamelike practice is

important ꞏ The athletes ability to load (train) and unload

(recover, regenerate) will influence the level of intensity.

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Sub: OffSeason/Transition ꞏ The transition phase occurs at the end of the season or competitive phase.

ꞏ During this phase, athletes mentally and physically recuperate from the intense training and competition through a program of ‘active rest’—lowvolume activity of low to moderate intensity, rather than total inactivity.

ꞏ This often includes athletes playing other sports or participating in recreational activities. For some athletes, this will also be a time to have surgery and start rehabilitation.

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Sub: Subphases (Macro and Microcycles

The macrocycle or annual plan,refers to the longterm annual plan for the entire season. E.g Preseason etc A microcyle refers to the smallest block of training, and typically comprises a week of training.


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Example Micro Cycle

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Sub: Peaking

Peaking is achieved when the athlete has reached a state of optimal physical, psychological, emotional and spiritual health and wellbeing.

Characteristics of peaking: > High health/fitness > Quick recovery from

training > Neuromuscular

coordination > self confidence/motivation > Mental alertness > Technical/tactical

preparation is optimal

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Sub: Tapering

Tapering for sports performance refers to a period of reduced training load in the days and weeks leading up to the main competition, in an attempt to promote ‘peak’ performance.

Tapering allows:ꞏ replenishment of muscle glycogenꞏ tissues to rebuildꞏ healing of injuriesꞏ decrease in stress ꞏ metabolic system regeneration

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Sub: Tapering

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Sub: Sport Specific SubPhases

Subphases can be geared specifically to the timeof the season, and particularly the needs of theathlete in that phase of the season. Various sportswill have different needs for skills and fitness atdifferent times of the year.

E.g. Rugby League Offseason (Strength) Presesaon (Fitness and Skills) In Season (Skills, Tactics and Maintenance of fitness)

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Activity Create a Annual Training Plan and Micro training plan for a sport of your choosing

Use the the previous handouts to assist you.

Ensure you name your sport


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Heading: Elements to be considered when designing a training sessionSub: Health and Safetyꞏ Environmental factors Extreme heat,cold, wind, humidity and rain can all have a significant impact on the performance of the athlete.

ꞏ Clothing and apparel Appropriate clothing can help counteract the effects of extreme weather conditions.

ꞏ Protective equipment Appropriate protective equipment, and protective eyewear all minimise the risk of injury.

ꞏ Training ground and sporting facilities Regular checks of the playing surface, dressing rooms, lighting, fencing and posts must be checked regularly.

ꞏ Injury protection Effective warmups and cooldowns are integral to minimising the risk of injury. This also includes correct techniques when training.

ꞏ First Aid Training Competition games are required to have a trained first aid officer

www.youtube.com/watch?v=wGEvdbA6Xfs

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Sub: Providing an overview of the session to athletes (Goal Specific)• A good way to start a training session is to give a quick overview of the two or three objectives for the upcoming session. • You may relate these to the previous game or training session or to the overall season plan, or explain why you have planned certain components for the session. • Some coaches prefer to write an outline of the main components of the training session on a whiteboard or flipchart for their athletes to see.

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Sub: Warm up

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Sub: Cool Down

The cooldown refers to the gradual processesassociated with decreasing core temperature andreducing the neural and physiological state of thebody after training or sport.Cooldowns comprise lowintensity activity suchas jogging, followed by static stretching.

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Questions

Outline several key indicators that would suggest an athlete has peaked for an upcoming performance? 'A successful taper should incorporate a drastic reduction in volume.' Analyse this statement identifying the issues involved in tapering for performance. Outline the major functions of sport specific subphases.

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Sub: Skill Instruction and Practice

• New skills should be taught immediately after the warmup. Why?• This is because fatigue makes learning new skills more difficult. • For team sports, this may involve practising the skill unopposed, then introducing passive defence and eventually progressing to fully opposed practices.• Once athletes have learned the skill, they must be given opportunities to practise it under competition conditions.

http://www.youtube.com/watch?v=wGEvdbA6Xfs


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Sub: Conditioning When designing conditioning programs within a training session, the correct sequence of the integration of conditioning components within the training session is as follows:• Warmup is the first priority within the session.• Strength/power, speed/agility and skill/tacticaltraining components should be completed next.• Aerobic conditioning training is implementedafter highintensity trainingꞏ Cool down is completed last

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Sub: Evaluation Evaluating a training session is very important, and should have two components. The first is evaluating the session in relation to the athletes’ learning and performance.

Second, a coach needs to evaluate the training session in relation to theirown performance:ꞏ Were instructions and explanations clear?ꞏ Did the athletes understand?ꞏ Was feedback provided to all athletes?ꞏ Was there a smooth transition between activities?ꞏ Did the athletes enjoy the session?ꞏ What might be changed to improve the session?

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Activity Create a single training session for a sport of your choice

Ensure you outline:• The Sport• The Age group• The Aim of the session• The time of the year (e.g pre season)• Approximate times for each activity/section• Basic instructions for each activity• Warm up, Stretching, Drills, modified games, cool down

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Heading: Planning to avoid overtraining

ꞏ Overtraining is the result of excessive training loads being placed on an athlete without sufficient recovery.

ꞏ This results in a drop in performance and the inability to train fully.

ꞏ There is a fine line between appropriate training loads and overtraining.

ꞏ Recognising symptoms of overtraining can assist both the coach and athlete in detecting early warning signs.

ꞏ However, as athletes are individuals, it is important to remember that they will respond differently to the same training regime.

www.youtube.com/watch?v=nkIoK49umjo

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Sub: Amount and Intensity of Trainingꞏ It is important that physical and psychological recovery are scheduled into the training week like any other training component (speed, strength, skills and so on).

ꞏ Inadequate recovery between sessions will lead to overtraining as much as the sessions themselves.

ꞏ Research indicates that underrecovery can result from:> high frequency of competition/games> monotonous training> three hours or more of training per day> a 30 per cent increase in training load each week> more than two hard training days in succession> no unload week after three weeks> no rest days.

http://www.youtube.com/watch?v=nkIoK49umjo


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Suggested Recovery Times

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Sub: Physiological Considerations Coaches need to be aware of a variety of physiological signs of overtraining, including:• a drop in performance• chronic muscle soreness• difficulty sleeping• persistent fatigue and a feeling of lethargy• rapid weight loss• body fat loss• frequent colds and infections• increased incidence of injury• increased resting heart rate ꞏ loss of muscular strength, speed and power• loss of aerobic capacity• delayed recovery• early onset of fatigue• inability to complete workouts• lower testosterone levels in males• infrequent menstruation cycles in females.

Choose 6

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Sub: Psychological ConsiderationsCoaches must also be aware of various psychological signs of overtraining, including:• a loss of training and competition enjoyment, motivation and drive• feelings of depressionꞏ lower selfesteem• a loss of enthusiasm, desire and drive• frequent mood disturbances• feeling irritable• loss of appetite.

Highly ambitious and competitive athletes often have difficulty understanding the full implications of overtraining—they often want to get the edge on their competitors by training longer, harder or more frequently.

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Questions

1.Describe how a coach can plan to avoid ‘overtraining’. (5 marks)

2.How can you identify an over‐trained athlete? (4 marks)3.What should a coach do if they identify an over‐trained

athlete? (4 marks)

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