In Season Training
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Transcript of In Season Training
In-Season TrainingIn-Season Training
Shawn WindleShawn Windle
www.sbcoachescollege.comwww.sbcoachescollege.com
Presentation GoalsPresentation Goals
Stimulate thoughtStimulate thought Take away 2 or 3 things that you can Take away 2 or 3 things that you can
useuse KISSKISS
Strength Coach RealityStrength Coach Reality
#1 Reason we are employed – INJURY #1 Reason we are employed – INJURY PREVENTIONPREVENTION
We must integrate with all members of We must integrate with all members of sports med team. Must be a TEAM!sports med team. Must be a TEAM!
Educate yourself Educate yourself – Attend clinicsAttend clinics– Talk to others in the fieldTalk to others in the field
In-Season InjuriesIn-Season Injuries
Occur because…Occur because…– Poor anatomical alignmentPoor anatomical alignment– Movement dysfunctionsMovement dysfunctions– Pattern overloadPattern overload– Poor Program design!?!?Poor Program design!?!?
We must keep them healthy!!!We must keep them healthy!!!
ScreeningScreening
Test to identify current/potential Test to identify current/potential problemsproblems
Use results to determine direction of Use results to determine direction of trainingtraining
Functional Movement ScreenFunctional Movement Screen
Deep SquatDeep Squat In-Line LungeIn-Line Lunge Hurdle StepHurdle Step Shoulder MobilityShoulder Mobility Active Straight Leg RaiseActive Straight Leg Raise Trunk stability pushupTrunk stability pushup Rotational StabilityRotational Stability
Body MapBody Map
Overhead SquatOverhead Squat
1 Leg Squat1 Leg Squat
Strength CircuitStrength Circuit
Upright rowUpright row Muscle snatchMuscle snatch Squat to pressSquat to press Good morningGood morning Bent over rowBent over row
3 sets of 6 reps w/ 40% BW males / 3 sets of 6 reps w/ 40% BW males / 30% females30% females
IntegrationIntegration
After you have identified the problems After you have identified the problems make sure you develop a plan.make sure you develop a plan.
Integrate that plan with a needs Integrate that plan with a needs assessment of the sport and teamassessment of the sport and team
Building a profileBuilding a profileNeeds AssessmentNeeds Assessment
SportSport TeamTeam
StrengthStrength ContendersContenders
SpeedSpeed Building for the futureBuilding for the future
PowerPower Coach is “on-board”Coach is “on-board”
ConditioningConditioning Mandatory workoutsMandatory workouts
Needs AssessmentNeeds Assessment
Determine factors Determine factors which will influence which will influence performanceperformance
Performance – Performance – Wenger et. Al., 1996Wenger et. Al., 1996
Equipment
Skill
Physiology
Psychology
Environment
Tactics
Performance
PhysiologyPhysiology
RestRest HealthHealth FatigueFatigue NutritionNutrition TravelTravel TrainingTraining
relaxationrelaxation sicknesssickness physicalphysical hydrationhydration land/land/
airair
powerpower
sleepsleep injuryinjury mentalmental balancebalance hotelitishotelitis strengthstrength
time-offtime-off wellnesswellness acute/acute/
chronicchronic
supplementsupplement jet lagjet lag work work capacitycapacity
AgeAge
TrainingTraining
ChronologicalChronological
Sport specificSport specific
SkeletalSkeletal
Control as many variables possibleControl as many variables possible
IntegrateIntegrate
Annual plan/sport specific activities
Sport science support
Applied research
Sports medicine support
Program DesignProgram Design
Prescribe only what Prescribe only what you can coach and you can coach and supervisesupervise
Have a vision Have a vision – Know where you are Know where you are
goinggoing– Know what you are Know what you are
trying to createtrying to create
Program DesignProgram Design
How many weekly sessions?How many weekly sessions?
How much time do I get in each session?How much time do I get in each session?
Whole team? Small groups? IndividualsWhole team? Small groups? Individuals
Can I implement prehab in daily warm upCan I implement prehab in daily warm up
NBA Real WorldNBA Real World
3-4 games weekly3-4 games weekly Workouts not mandatoryWorkouts not mandatory Best case scenario 2-3 days a weekBest case scenario 2-3 days a week 15-30 minutes each “training” session15-30 minutes each “training” session Small group training/individualSmall group training/individual Warm up team dailyWarm up team daily
Team Warm upTeam Warm up
Great time to get work inGreat time to get work in
15 minutes15 minutes
Whole team is togetherWhole team is together
Same general needsSame general needs
Team Warm upTeam Warm up
Foam RollFoam Roll 3 min3 min Static flexStatic flex 3 min3 min Dynamic flexDynamic flex 3 min3 min Balance / core / strengthBalance / core / strength 3 min3 min Agilities / footworkAgilities / footwork 3 min3 min
15 minute team warm up15 minute team warm up
Divide and ConquerDivide and Conquer
Small groups – take away group Small groups – take away group mentalitymentality
Less than ideal order but more focusLess than ideal order but more focus
Same exercises – make them stationsSame exercises – make them stations
Warm upWarm up
NASM ModelNASM Model
InhibitInhibit -- foam roll / manual foam roll / manual techniquestechniques
Lengthen -Lengthen - static stretchstatic stretch ActivateActivate - - positional isometricspositional isometrics Integrate -Integrate - “functional” movements“functional” movements
Strength Training DesignStrength Training Design
Multi-jointedMulti-jointed Multi-planarMulti-planar
ComplexesComplexes Giant Sets Giant Sets Paired setsPaired sets
Sample Strength SessionSample Strength Session
Weighted Vest CircuitWeighted Vest Circuit– Squat jumpSquat jump– LungeLunge– Rotation pushupRotation pushup– Toe touchToe touch– Inverted RowInverted Row– SquatSquat
Sample Strength SessionSample Strength Session
Barbell Torso Series - ComplexBarbell Torso Series - Complex– Straight arm rotationsStraight arm rotations– Squat to pressSquat to press– Deadlift to upright rowDeadlift to upright row– Reverse lunge to pressReverse lunge to press– Lateral squat to pressLateral squat to press– Twisting lunge to pressTwisting lunge to press– Diagonal chopsDiagonal chops– 1 Arm Row1 Arm Row
Sample Strength SessionSample Strength Session
DB Matrix - ComplexDB Matrix - Complex– Upright rowsUpright rows– PressesPresses– CurlsCurls– LungesLunges
Can also break it off into parts. Only lunges or only Can also break it off into parts. Only lunges or only presses. Great workout or warm up. Can be done presses. Great workout or warm up. Can be done single leg to get the ankle knee and hip working single leg to get the ankle knee and hip working together.together.
Sample Strength SessionSample Strength Session
Push-Pull-Squat-Core Giant SetPush-Pull-Squat-Core Giant Set– Overhead pressOverhead press– 1 Arm Db Row1 Arm Db Row– Reverse LungesReverse Lunges– Ball plankBall plank
Must have for successMust have for success
ConsistencyConsistency
Weak link trainingWeak link training
Keeping a close eye on recoveryKeeping a close eye on recovery
Realize that every situation is uniqueRealize that every situation is unique
SuccessSuccess
The program must beThe program must be– SafeSafe– EffectiveEffective– EfficientEfficient– PracticalPractical– PurposefulPurposeful– BalancedBalanced
RecoveryRecovery
Qualities that can not be improved in a state Qualities that can not be improved in a state of fatigueof fatigue– Pure speedPure speed– Acquisition/refinement of new motor skillsAcquisition/refinement of new motor skills– Speed strengthSpeed strength– Maximal StrengthMaximal Strength
Avoid this type of work in training camp or the day Avoid this type of work in training camp or the day after a game! Must have 48-72 hours of after a game! Must have 48-72 hours of recovery.recovery.
RecoveryRecovery
Qualities that can be improved in a state of Qualities that can be improved in a state of low fatiguelow fatigue– Speed enduranceSpeed endurance– Strength enduranceStrength endurance– Skill – when stabilizing technical skills under a Skill – when stabilizing technical skills under a
variety of conditionsvariety of conditions
Use 24-48 hours after a game provided the athlete Use 24-48 hours after a game provided the athlete has taken care of their body. Especially good for has taken care of their body. Especially good for players that have played less than 20 minutes.players that have played less than 20 minutes.
RecoveryRecovery
Qualities that can be improved in a Qualities that can be improved in a state of moderate fatiguestate of moderate fatigue– Lactic capacityLactic capacity– Aerobic powerAerobic power– Aerobic capacityAerobic capacity
Excellent day after workout if significant Excellent day after workout if significant minutes have been played. Be careful minutes have been played. Be careful when this applied. Plan ahead.when this applied. Plan ahead.
RecoveryRecovery
Over-training is training too hard or too often Over-training is training too hard or too often for the amount of rest and nutrition that your for the amount of rest and nutrition that your body has had.body has had.– Paul Robbins Athletes’ PerformancePaul Robbins Athletes’ Performance
Measuring RecoveryMeasuring Recovery
Tendo can dictate direction of daily sessionTendo can dictate direction of daily session 90% and above of highest power output in the 90% and above of highest power output in the
snatch train strength and powersnatch train strength and power 80-90% of highest power output – moderate 80-90% of highest power output – moderate
fatiguefatigue 70-80% perform conditioning session and 70-80% perform conditioning session and
rehab/prehabrehab/prehab Below 70% Aggressive recovery interventionBelow 70% Aggressive recovery intervention ??????????
– Chris West, UCONNChris West, UCONN
Methods of RecoveryMethods of Recovery
Contrast baths 3:1 heat:coldContrast baths 3:1 heat:cold Sauna -Very taxing on the body. Use the day Sauna -Very taxing on the body. Use the day
before a day off. Follow with cold shower.before a day off. Follow with cold shower. SteamSteam Massage –Use 30 min post workout. The Massage –Use 30 min post workout. The
harder the workout the more time in between.harder the workout the more time in between. Stretch –Immediately post workout and again Stretch –Immediately post workout and again
before bedbefore bed DietDiet
ConditioningConditioning
If under 20 minutes we do post game If under 20 minutes we do post game non-impact conditioningnon-impact conditioning
Injured players run if their injury allows Injured players run if their injury allows them to daily. Interval work with heart them to daily. Interval work with heart raterate
Body composition change – non impactBody composition change – non impact
ConditioningConditioning
Running a basketball player will only Running a basketball player will only compound overuse injuries. Find other compound overuse injuries. Find other ways to get the heart rate up.ways to get the heart rate up.
ClosingClosing
There is more than one way to skin a catThere is more than one way to skin a cat Carry a large toolboxCarry a large toolbox Develop a plan but be flexible – evaluateDevelop a plan but be flexible – evaluate Determine needs to determine directionDetermine needs to determine direction Most everything is right it depends on Most everything is right it depends on
how much how oftenhow much how often
QuestionsQuestions
Thank you!Thank you!