strength and conditioning in youth and junior triathlon · strength and conditioning the role of a...
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Strength and Conditioning in Youth and Junior Triathlon
Stephen Breisner
© English Institute of Sport 2011
Strength and Conditioning
The role of a strength and conditioning is to use exercise prescription specifically to improve performance in athletic competition. They also help athletes with injury prevention and proper mechanics within their sports performances.
S&C Coaches Ian Pyper –
British Triathlon
Stephen Breisner – British Triathlon
Ishan Rawlley-Singh– SIS
Matt Craythorne – WIS
Dane Mitchell – Leeds Beckett
Nick Manning – Leeds Uni
Helen Shipman – Loughborough Uni
Pete Gascoigne – Network Support
S&C in Triathlon
1. PERFORMANCE IMPACT
2. GLOBAL ATHLETISIM
3. INJURY PREVENTION
Long term athlete development of young triathletes
Performance Impact – Triathlon Talent
GLOBAL ATHLETISIM + INJURY PREVENTION
1. Reduced time lost to injury
2. Ability to withstand training volume
Conditioning Technique
Strength
Plyometric
S&C in Triathlon
Strength
Conditioning
Ability to produce and absorb forces near to maximal effort, strong enough to manage forces required in triathlon.
Technique
Plyometric
Ability to absorb repeated force through muscles and tendons over a period of time. Improve fatigue resistance.
Development of the plyometric capabilities of the muscles and tendons helps manage the rate of forces required in triathlon.
Technique and mechanics dictate the distribution of force in any action, ensuring proper form and technique allows for forces to be
applied to the correct places.
S&C in Triathlon
England Talent Squad Technical Weekend
What previous injuries have you had?
Where do you feel sore during/after training?
Injury Prevention
BONE – Stress response/fracture
Minimising Risk Conditioning through soft tissue
Manage fatigue for run sessions
Management of chronic load
Considerations to acute load
Conditioning
Technique
Strength
Plyometric
- Straight leg calf raise - Bent leg calf raise - Active walks Toes raises - Seated calf raises
- Stiff ankle walks - Skipping - Alternate skipping - Single leg skipping - A-Skips - B-Skips
- Hop and hold - Force absorption - Multi directional hops - Drop and hold
- Eccentric calf raise - Loaded multi-joint exercises - Loaded calf raise - Loaded bent leg calf raise
BONE Minimising risk: Conditioning through soft tissue Manage fatigue for run sessions Management of chronic load Considerations to acute load
TENDON – Tear/Tendonitis
Minimising Risk Strong supporting musculature
Adequate recovery
Tendon’s ability to absorb force
Conditioning
Technique
Strength
Plyometric
- Muscular conditioning - Isolated single muscle exercises - E.g. hamstring bridge, calf raise, glute bridge
- Running drills - High speed running - Bounding - Hill running
- Squat - Hop and hold - Lunge - Drop and hold - Split Squat
- Load through the tendon - Isometrics - Eccentrics
TENDON Minimising risk: Strong supporting musculature Adequate recovery Tendon’s ability to absorb force
Summary
Strength and Conditioning in youth and junior triathlon should focus on long term athlete development:
– Technique – Move correctly
– Conditioning – Ability to absorb load
– Robustness – Injury prevention
Lyndsey Townsend England Talent Squad
Physiotherapist
Welbeck College 16/04/2016
Signs and Symptoms of an Injury
• Definition of injury
– Time loss
– severity
• Tendons
• Bone stress/fracture
Balancing Training Load / Volume
• Load
• Volume
• Mismatch
• Injury – Prevention (screening/S&C/recovery/activations)
– Rehabilitation
Concussion
Concussion
• Current best practice
• SCAT ‘sport concussion assessment tool’
– 7 days complete rest
– 14 days graduated return (48h intervals)
• http://bjsm.bmj.com/
Growth and flexibility - proprioception
• In junior and youth athletes a growth spurt is a known risk factor
• Skeletal growth happens first, then muscles lengthen in response
– Os good schlatters/severes disease
• Reduced proprioception
– Increased risk loading injuries
– Increased risk ligament sprains
New injury or illness
Communication Rest or Seek Assessment
Follow Advice
Action Plan