LEVEL 2 AWARD IN COACHING RUGBY LEAGUE

PHYSICAL DEVELOPMENT

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IntroductionBy the end of this module coaches should be able to:

1. Describe the differences between children and adults as a result of maturation

2. Communicate the physical demands of the game

3. Describe the principles of training and how they are applied to improve specific components of fitness.

4. Have a basic knowledge of how to improve game-specific endurance

5. Understand how the coach can use nutrition and anti-doping principles to develop young performers

Task:

• As coaches, what are the key physical development factors that we need to be aware of when coaching children?

• Why is this different to adults?

Years Training

Mastery

Excellence

1 10

Training toWin

Obsessive drive to be the best….and maintain this position

Training to Compete

Taking OpportunitiesHigh Performance experiencesFocus & increasing motivation

To get to the top

Learning toCompete

Discipline & Application:“The process of doing”

Developing the player

Sporting talent

confirmed

Learning to Play

FUNdaMENTALS

Neural

Influence of maturation...

100

80

60

40

20

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2 4 6 8 10 12 14 16 18 20

Age (years)Adapted from Scammon, 1930

Genital (Hormonal)

Structural

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Early and Late Developers

Peak Height VelocitiesPHV

for 3 Boys

PHVEarly Developer

PHVAv. Developer

PHVLate Developer

Principles of Training?

Frequency

Intensity

Volume

Progressive Overload

Specificity

Recovery

Individuality 7

Principles of TrainingFrequency The number of times that the player is exposed to a training stimulus.

IntensityQuality of work

The Training intensity is prescribed at an appropriate percentage of the players’ capacity and based on the demands of the game, in order to produce a positive training effect.

VolumeQuantity of work

Training volume refers to the total quantity of work performed. It is calculated by looking at the no of sessions x duration of the sessions.

Progressive Overload

The players body will only adapt to a training stimulus if the prescribed training load stresses it beyond its present capacity. This needs to be progressive, as large and sudden increases in training load may injure the athlete.

Specificity There is a positive transfer of training to performance: Training is based on a needs analysis of the game and replicates the physiological demands players are exposed to during play.

Recovery Recovery periods within and between training sessions are prescribed in accordance with the body’s systems restoration and performance characteristics.

Individuality The programme is designed on the positional demands of play and his / her individual strengths and weaknesses.

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Video Clip

Fitness Components of RL

POWERThe ability to exert large forces

Very quickly

SPEEDThe ability to cover a

distance in the minimum time:

FLEXIBILITYThe Range of movement at a joint or range

of joints

ENDURANCEThe ability to maintain exercise, resisting

fatigue.Aerobic and Anaerobic production of energy

(ATP)

STRENGTHThe ability exert or resist

forces

AT TOP LEVELS:

• Players will cover ≈8.5km in a game• Multiple sprint efforts

– Multiple directions• Multiple collisions & wrestling situations• HRs above 85% Max for the duration of the ball in Play

– HR 195+ – Recovery period to “in-game normal” of ≈130 crucial (individual

zones) – Work :Rest pattern is positionally & individually specific

• Differences between players & positions

ENDURANCE DEMANDS OF THE GAME

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% of Time within Heart Rate Zone (game)

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Exercise duration

% c

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100%Long term energy –aerobic system

Short term energy –Anaerobic – lactate system

Immediate energy –ATP-PC

From “Strength & conditioning for sport: A practical guide for coaches” available www.1st4sport.com

10sec

30sec

5min

2min

Group task:

Energy System Advantages Disadvantages

Stored ATP

PC

Lactate system (fast glycolysis)

Aerobic system (Slow glycolysis)

Group task:

Energy System Advantages Disadvantages

Stored ATP Immediately available energy source

Only lasts 1-2s

PC Immediately available energy source

Stores depleted after 8-10s and need to be replenished

Lactate system (fast glycolysis)

Small amount of rapidly available ATP

By-product is an acid which fatigues the muscles

Aerobic system (Slow glycolysis)

Relatively unlimited supply of ATP

Slow to supply ATP, and is reliant on oxygen being available to the muscles. Large parts of the game are too intense for aerobic system to deliver ATP effectively.

Time

Immediate/short-termAnaerobic systems

Long-termAerobic system

Any single skill effort

Sustained-Power Work 20-100m sprints, fast breaks,

collisions & wrestles

Anaerobic-Power EnduranceWrestles and repeat plays, Sustained plays, Set of 6 defending, repeat sets,

support play,

Aerobic-Endurance

ATP-PC

ATP-PC & Lactate system

Aerobic system

ATP

0s 1.5min 3min +10s4s

Recovery periods to replace Oxygen debt

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Monitoring of Training Intensity Using Heart Rate

• Intensity is a key training principle– As a guideline, above 75% max HR, player will be

working anaerobically– This is too hard to hold a conversation at easily!

• HR maximum– Measured after maximal test– Or can be estimated from the equation:

• Estimated maximum heart rate = 220 – age • Therefore, for a 20 year old rugby player.• Estimated Maximum heart rate = 220 – age

= 220 – 20= 200 beats per minute

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Guidelines for RL Endurance Training

From Brewer, C. “Strength & conditioning for sport: A practical guide for coaches” (Chapter 3) Coachwise publishers available www.1st4sport.com

PC into lactate system

Upper end lactate into

Aerobic system

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• Split into 6 groups of 3• Look at the “Game cards”• Gr 1 & 2: Games 1-3• Gr 3 & 4: Games 4,6,7• Gr 5 & 6: Games 8-10• Identify what energy system is predominantly trained in

this activity• How would modify the activity to target other energy

systems?

Group task:

CARBOHYDRATES• Give you energy:

• Too little energy:– Poor concentration– Can’t maintain exercise

intensity– Poor skill learning

• Too much energy:– Stored as fat 20

Carbs are…• The best sources of carbohydrates: pastas,

brown rice, brown bread, vegetables, fruits, lentils and beans (not baked) good health by delivering vitamins, minerals, fibre and a host of important nutrients.

• Easily digested refined carbohydrates from white bread, white rice and other refined grains, pastries, sugared drinks, and other highly processed foods may contribute to weight gain and promote heart disease.

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Proteins

• Help you build… muscles, hair, skin…

• Important in preventing injury

• Help maintain lean weight– Provides less energy and

fills you up for longer

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Protein is found in…• The best animal protein

choices are fish and poultry.• Try and eat oily fish atleast

twice a week! – Its good for the brain and body!

• One skinless chicken breast (130g): 41g protein.

• One small fillet steak (200g): 52g protein.

• One beef burger or pork sausage: 8g protein.

• One portion of poached skinless cod fillet (150g): 32g protein.

• Half a can of tuna: 19g protein.• One portion of cheese (50g): 12g

protein.• One medium egg: 6g protein.

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Fruit and veg!

• Young players should aim for at least nine servings of vegetables and fruits a day– Potatoes don't count.– Chocolate isn’t a vegetable!

• Really important for vitamins and minerals

• Really important for fibre

• Healthy way to stay full up!

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When and what should I eat?• Young players need to eat regularly:

– Every 3 hours!

• Breakfast is important! – You haven’t eaten for 10 hours!

• Lunch and dinner too!• Healthy Snacks are key to success:

– They can be eaten 60-30mins before training to top up energy levels– Ideal for those who have to go to training straight from school / work

• After games– Eating a meal within 30-60 mins after games is ideal for replacing energy

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Why is drinking important?

• Your body is 80% water! • You lose this through

sweat and going to the toilet

• 5% dehydration leads to 20% decrease in performances! – Loss of concentration– Lack of skill execution 26

Drink lots of council pop!• Be well hydrated all the time!• Water until immediately before training, during

training, after training.• Have a pinch of salt in your water!• Have you packed YOUR OWN water bottle for

every training session?• This is particularly important for young players as

physiologically it is more difficult for them to regulate perspiration and hydration levels

• Coaches need to ensure that training sessions include regular hydration breaks

Anti-DopingRFL objectives:

• To uphold and preserve the ethics of the Game;

• To safeguard the physical and mental health of Players;

• To ensure that all Players have an opportunity to compete equally.

Types of substances

•Stimulants: e.g. Ephedrine, Psuedoephedrine

•Steroids: e.g. Nandrolone

•Illegal Recreational drugs: e.g. cocaine, cannabis, mephedrone

•Hormones: e.g.. Human Growth Hormone

All players are subject to testing.

All volunteers and coaching staff within the game must also abide by the RFL Anti-

Doping rules 28

Anti-Doping

How can a coach raise awareness of, and discourage the use of performance enhancing substances?

Coaches are in a very strong position to influence and reinforce positive player choices.

“I will not tolerate any players using illegal or performance enhancing substances. They are dangerous and show a mental weakness and willingness to cheat that is unacceptable in rugby league. Both performance enhancing and illegal substances carry massive health risks”

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Anti-Doping – further information

The RFL Anti-doping guidance leaflet

UK Anti-Doping www.100percentme.co.uk

World Anti-Doping Association www.wada-ama.org

Drug Information Database (DID) www.didglobal.com

Talk to Frank www.talktofrank.com

Drug Scope www.drugscope.org.uk

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Summary• Consider the growth and maturation level of your player when designing a training

programme

• Progress training by adhering to the principles of programme design

• Train the body to produce energy using the best energy pathways for the game– Anaerobic is more important that aerobic once a player has gone through puberty– Aerobic development is a by-product of high quality training

• Modify games and drills in your coaching to produce the appropriate physical outcome:– Physical work (How much, how intense)

• Tackling, getting off the floor, sprinting, changing direction all make the drill more intense– Recovery (How much, what method)

• Be a role model for players of all ages in terms of:– Developing good nutritional habits– Adhering to the policies of drug-free sport

Practical:

• Specific dynamic warm-up

• Game card 5!

• How can we adapt this activity to get different physical outcomes.