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