Manual v9 Complete

Strength and

Conditioning Team

University of Worcester

Strength and Conditioning Manual

2013-2014

Strength and

Conditioning Team

A Few Words By The Head of Institute: Mick Donavon

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Strength and

Conditioning Team

FOREWARD

The University of Worcester Strategic Plan 2013 – 2017 aims: Produce highly employable,

innovative and professional alumni. ISES Sport & Exercise Science Lecturers interpret

this, in part, by encouraging undergraduates to become ‘Critical thinkers’ and in

2012/2013, launched the ISES Student Strength and Conditioning Team Project. The key

aim is to create an opportunity for ISES undergraduates, under mentor supervision, to plan

and subsequently deliver strength and conditioning training to selected UW Student Union

team sports/individual athletes. Throughout the process they will receive feedback and an

opportunity to reflect on their contributions in pursuit of personal, professional

development.

Year One of the Project saw a team of volunteers research and submit preparatory

contributions toward completion of an S&C book of training methods (Version 1), to form

the backbone of future training delivery. The Manual Version 1 contributors were students

Craig Porter, Sam Dorrington, Amrit Sund, Amy Sidwell, Stuart Greaves and Gavin

Thomas mentored by Marc Scriven, UW Strength and Conditioning Mentor. This manual is

designed as a live document, to be enhanced year on year by successive cohorts of

students volunteering to join the Project in order to engage with and learn from their peers.

A secondary benefit of the Project is the opportunity to consistently capture a large volume

of student athlete data, over time, suitable for academic research. Subsequently, the

fitness test and training templates will be prepared with longevity in mind. As such, future

alterations to this ‘live’ manual will be discussed with ISES academics against a backdrop

of evolution, not revolution.

Marc Scriven

UW Strength and Conditioning Mentor

(July 2013)

Strength and

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Contents

Section 1: Introduction.

Section 2: Mentoring process.

Section 3: Physical Activity Readiness Questionnaire.

Section 4: Needs Analysis Questionnaire.

Section 5: Functional movement screen.

Section 6: Fitness testing.

Section 7: Demands of the sport.

Section 8: Periodization.

Section 9: Programme templates.

Section 10: UW exercise cards.

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List of Figures

Figure 1: Anatomical landmarks (Marfell-Jones et al. 2006: p.26).

Figure 2: Acromiale landmark (Marfell-Jones et al. 2006; p.28)

Figure 3: Radiale landmark ((Marfell-Jones et al. 2006: p.29).

Figure 4: Mid-acromiale-radiale landmark with the acromiale and radiale sites also visible (Marfell-

Jones et al. 2006: p.30).

Figure 5: Tricpes skinfold site with the mid-acromiale-radilae site visible to the right (Marfell-Jones

et al. 2006: p.31).

Figure 6: Biceps skinfold site with mid-acromiale-radiale site to the left (Marfell-Jones et al. 2006:

p.32).

Figure 7: Subscapulare landmark (Marfell-Jones et al. 2006: p.35).

Figure 8: Subscapular skinfold site (Marfell-Jones et al. 2006: p.36)

Figure 9: The Iliocristale landmark (Marfell-Jones et al. 2006: p.38)

Figure 10: Iliac crest skinfold site, the lower mark is the Iliocristale site (Marfell-Jones et al. p.39)

Figure 11: The Iliospinale landmark (Marfell-Jones et al. 2006: p.40)

Figure 12: Supraspinale skinfold site with the dotted line from the Iliospinale to the anterior axillary

border, and the horizontal line at the level of the marked Iliocristale (Marfell-Jones et al. 2006:

p.41)

Figure 13: Abdominal skinfold site (Marfell-Jones et al. 2006: p.44)

Figure 14: Medial calf skinfold site (Marfell-Jones et al. 2006: p.48)

Figure 15: Front thigh skinfold site (Marfell-Jones et al. 2006: p.49)

Figure 16: Location of skinfold sites (Marfell-Jones et al. 2006: p.27)

Figure 17: Triceps skinfold (Marfell-Jones et al. 2006: p.67)

Figure 18: Subscapular skinfold (Marfell-Jones et al. 2006: p.68)

Figure 19: Biceps skinfold (Marfell-Jones et al. 2006: p.69)

Figure 20: The Iliac crest skinfold (Marfell-Jones et al. 2006: p.70)

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Figure 21: The Supraspinale skinfold (Marfell-Jones et al. 2006: p.71)

Figure 22: The Abdominal Skinfold (Marfell-Jones et al. 2006: p.72)

Figure 23: Front thigh skinfold, method A (Marfell-Jones et al. 2006: p.73)

Figure 24: Front thigh skinfold, method B – recorder assisted (Marfell-Jones et al. 2006: p.74)

Figure 25: Medial calf skinfold (Marfell-Jones et al. 2006: p.75)

Figure 26: Number of repetitions per %1RM, Adapted from Bompa and Carrera (2005:p.70) and

Beachle and Earle (2008:p.394).

Figure 27: The inverse relationship between volume and intensity.

Figure 28: Hyperbolic relationship between force and velocity.

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List of Tables

Table 1: 9 Steps of training programme design.

Table 2: Average resting pulse rates in males by age group, adapted from Ostchega et al. 2011:

p.13.

Table 3: Average resting pulse rates in females by age group adapted from Ostchega et al. 2011:

p.14.

Table 4: BMI classification and disease risk (Thatcher, 2009: p.148).

Table 5: Body density equations for males of differing age groups adapted from Durnin &

Womersley, 1974: p.86

Table 6: Body density equations for females of differing age groups adapted from Durnin &


Table 7: Normative data for male percent body fat (Harman & Garhammer, 2008: p.291).

Table 8: Normative data for female percentage body fat (Harman & Garhammer, 2008: p.292).

Table 9: Table for prediction of maximal aerobic power (Leger & Lambert, 1982: p.5)

Table 10: Maximal aerobic power values for men and women (Hoffman 2006: p.75)

Table 11: Standing long jump normative data (Hoffman, 2006: p.58).

Table 12: Vertical jump data (jumphigherscience.com, 2013).

Table 13: Normative data for press ups by age and sex (Harman & Garhammer, 2008: p.280).

Table 14: Bench press data (relative to body weight) by age and gender (Hoffman, 2006: p.34).

Table 15: Session-RPE scale adapted from Day et al. 2004: p.354

Table 16: Four training programme templates.

Table 17: Number of repetitions achieved with submaximal weight.

Table 18: One repetition max calculator.

Table 18a: sets/ repetition relationship to outcome.

Table 19: Intensity table.

Table 20: Intensity of mechanical work.

Strength and

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SECTION 1

Introduction

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INTRODUCTION Training is not a random process and in order to optimise the development of athletic ability, athletes must be optimally trained. Strength and conditioning is now widely accepted as a vital component in the development of sporting performance throughout all levels of competition. Our aim within this manual is to provide user friendly strength and conditioning resource that offers a generic template to logically guide S&C coaches through the training program design process. Table 1 provides an outline of the 9 Steps of the Training Program Design Process discussed in this Strength and Conditioning Manual .

Table 1: Steps of training programme design.

The steps discussed in this manual should serve as a blueprint for the S&C to adopt with

their own athletes. It should be noted key to any athletic training programme is the

principle of individualisation in order to meet the specific demands of the sport and the

needs of the athlete. The sports covered in this manual are as follows:

American Football

Badminton

Basketball

Cycling

Football

Hockey

Netball

Rowing

Rugby

Swimming

Therefore, by following the steps discussed in this manual and applying these training

concepts to a sports team the coach will be able to offer athletes a systematic approach to

help them achieve peak performance when it counts.

Section Steps of the Training Program Design Process 2. Reflective practice and Mentoring process. 3. Physical activity readiness questionnaire. 4. Need Analysis questionnaire 5. Functional Movement Screening 6. Fitness Testing 7. Evaluation of the sport 8. Periodization 9. Programme templates.

10. Exercise Cards

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SECTION 2

UW Reflective Practice and Mentor

Feedback Process

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UW S&C mentor

Checks all programme

forms

S&C Mentor

Observes

delivery

Lead S&C

constructs

training

session using

UW templates.

Schematic diagram illustrating the S&C

Mentoring process

Feedback all

changes and

progression to

mentor

Student lead

S&C

Mentor

approved

training shared

with student

S&C assistants

Sessions

Delivered

Mentor Guidance Available on

request

Lead and

Assistant S&C

Reflect and

discus

delivered

session

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Feedback Process

To ensure a high standard of strength and conditioning a strength and conditioning mentor

has been appointed at the University of Worcester. Mentoring and reflective practices have

been used in a number of different fields and has been demonstrated to be an effective

tool in the development of a coach’s knowledge (Jones et al. 2009; Cropley, 2010). A

review of the current literature applies emphasis on the importance that coaches place on

mentor guidance, even if the processes are sometimes informal in nature (Jones et al.

2009). In essence a mentor’s role in the instance of the Strength and conditioning

programme here at the University is to oversee safe practices and divulge the knowledge

of the wealth of experience they have gained by being in their field for a number of years.

The Strength and Conditioning mentoring schematic is designed to demonstrate the

relationship between mentor and practitioner and the processes that each must follow

(See Appendix 1). Initially all coaches are required to attend a competency training day, in

order to ensure all coaches are able to deliver training programmes to the best of their

ability. There will be much opportunity for coaches to take advantage of further training

occasions upon request from the Strength and Conditioning mentor. The programmes

designed by the condition coaches are fed forward, checked and then returned to the

coach with any feedback regarding changes/suggestions or are given the go ahead by the

mentor. This process is to ensure continuity across teams and (where the addition of sport

related exercise exists), to ensure the exercises reflect the needs analysis drawn up by the

coach. The session is then delivered by the coach and is also observed by the mentor in

order to check standards of delivery and to feedback any potential issues unforeseen prior

to session. The coach is required to complete all session plans on UW Strength and

Conditioning template, whilst the mentor records aspects of the session using a UW

mentor feedback sheet. This process ensures that the mentor is able to observe the

delivery abilities of the coach and feedback in a numerical fashion as well as a subjective

one. It also enables the opportunity to evaluate methods across the board in an annual

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fashion, picking up faults, strengths and additional practices. A highly integral part of this

process is the coach’s reflective practice after each delivered session. It has been

demonstrated by many counts of research that coach reflection enables effective coach

progression (Cropley et al. 2011; Faull & Cropley 2009), giving good weight to the

significance of taking the time to reflect on completed sessions. The coach will complete a

UW session plan form giving the details of the session, the session will then be delivered

and post this process the coach will complete reflective practice sheet on the reverse (See

Appendix 2). There is a demonstratory form that can be found in the UW Strength and

Conditioning Manual that coaches may refer to gauge the detail required. The mentoring

process also delivers introductory and continual training sessions for coach’s competency

and learning development.

In order for coaches to develop to the best of their ability they must fully understand why

successes/pitfalls occur in the programmes and sessions they set. Reflective practices

have demonstrated to be key in this understanding and under the supervision of a highly

skilled mentor, who oversees a process which allows the student to develop almost at will,

we can develop and improve the standard of strength and conditioning for performance

athletes at the University of Worcester. Furthermore, these processes will instil

professional and sound practices for students to follow in the future of the UW strength

and conditioning programme.

Strength and

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Instructor Name

Session Date

Shade the number of boxes required (1 poor – 10 excellent)

Communicating Instructing Managing

Listening Explaining Punctuality

Socialising Informing Time management

Praising Questioning Transitions

Being friendly Demonstrating Instructing

Questioning Commenting Safeguarding

Challenging Criticising Differentiating

Supporting Correcting Overseeing

Telling Advising

Instructing Challenging

Chatting Feeding back

Non-verbal communication Observing

Using humour Confident

Caring Clarity of instruction

Planning Guiding

Strength and Conditioning Mentor observation checklist for Communicating, Instructing and Managing

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Enquiring

Reflecting

Analysing

Reading

Learning

Informing

Mentor observation comments

Personal Qualities and general approach

Organisation and Management

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Instruction

Communication Skills

Observation and Feedback

Any other comments

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Sport: Time Available:

Number of athletes: Location:

S&C Coach: Facility Needs:

Date Produced: Click here to enter a date. Equipment Needs: [i.e.: full-time, part-time, job share, contract, intern]

Health & Safety Issues:

Purpose of the Session: Please Tick ✓

Speed Agility Speed Endurance Quickness Band Work Plyometrics Aerobic-Endurance Other please specify

WARM UP

Please specify the content of the warm by providing a description of the exercises activities and movements involved: RAMP protocol used for the warm-up session.

MAIN SESSION

Please specify the content of the main part of the session by providing a description of the exercises, activities and movements involved

COOL DOWN

Approved By: S & C coach Date: Click here to enter a date.

Last Updated By: Date/Time:

Click here to enter text.

REFLECTIVE PRACTICE

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DID YOUR SEESION DIFFER WHEN COMPARED TO YOUR PLAN?

IF YES, please provided details on what changed you made and why?

WHAT WORKED WELL?

Please provided details on what worked well in the session and why?

WHAT DID NOT WORK SO WELL?

Please provided details on what didn't work so well in the session and why?

WHAT CHANGES WOULD YOU MAKE TO FUTUTURE SESSIONS?

Please provided details on what changes you would make to future sessions and why?

Date of Reflection: Click here to enter a date. Date of next Session:

Click here to enter a date.

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SECTION 3. Physical Activity Readiness Questionnaire

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Physical Activity Readiness Questionnaire (PAR-Q) & Disclaimer

Please complete the following health questions accurately and to the best of your knowledge. This is to

identify the small number of adults for whom physical activity might be inappropriate or those who should

seek medical advice concerning the type of activity most suitable for them.

Name…………………………………………………..

Date of Birth………………Contact Numbers ………………………………

Address…………………………………………………………………………

…………………………………………………………………………………..

Email Address………………………………………………………………...

(Section 1)

1. Do you have a bone or joint problem such as arthritis, which has

been aggravated by exercise or might be made worse with exercise?

YES NO

2. To your knowledge, do you have high blood pressure? YES NO

3. To your knowledge, do you have low blood pressure? YES NO

4 Do you have Diabetes mellitus or any other metabolic disorder? YES NO

5. Has your doctor ever said that you have raised cholesterol (serum

level above 6.2mmol/L)?

YES NO

6. Do you have or ever suffered a heart condition? YES NO

7 Have you ever felt pain in your chest when you do physical

exercise?

YES NO

8. Do you ever feel faint, have spells of dizziness or have ever lost

consciousness?

YES NO

9. Are you, or is there any possibility that you might be pregnant? YES NO

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If you have answered YES to any of the above please give details:

………………………………………………………………………………………………………………………………

………………………………………………………………………………………………………………………………

………………………………………………………………………

If you answered YES to one or more questions in section 1:

Consult with your doctor before increasing your physical activity and / or taking a fitness appraisal. Inform

your doctor of the questions that you answered ‘yes’ to on the PAR-Q or present your PAR-Q copy. After

medical evaluation, seek advice from your doctor as to your suitability for:

1. Unrestricted physical activity starting off easily and progressing gradually, and

2. Restricted or supervised activity to meet your specific needs, at least on an initial basis.

(Section 2)

Do you drink alcohol? Yes No

If yes, do you. Have the occasional drink? Yes No

Have a drink every day? Yes No

Have more than one drink a day? Yes No

Do you currently smoke? Yes No

If yes, how many per day?

Have you previously smoked? Yes No

If yes, how long since stopping?

Is your doctor currently prescribing you drugs or medication? YES NO

If yes what medication?

Is there any history of Coronary Heart Disease within your family?

YES NO

Procedure & Disclaimer We would like to thank you for taking the time to complete the PAR-Q. We would also like to notify you that the information given is completely confidential and will only be seen by the University of Worcester staff members that need to view it. If you have answered YES to any questions in the PAR-Q, please seek clearance from your doctor before attending or if you have a febrile illness i.e. a cold or flu please delay undertaking the assessments until recovered. Assumption of Risk

I hereby state that I have read, understood and answered honestly the questions above. I also state that I

wish to participate in exercise which may include aerobic exercise, resistance exercise and stretching. I

realise that my participation in these activities involve the risk of injury and even the possibility of death. I

hereby confirm that I am voluntarily engaging in an acceptable level of exercise, which has been

recommended to me.

Name (Print): Date:

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SECTION 4. NEEDS ANALYSIS

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Needs Analysis Questionnaire

Name: Sport:

Coach(s): Event/Discipline/Position:

Coach Contact Details:

Training History

We would like to get some details on your current training practice and past training history, as this

will help us to plan the support services that we provide to you.

At what age did you start training on a regular basis?

Indicate your average weekly number of sessions and training volume:

Please provide details of a typical current weekly training.

Be as detailed as possible. Indicate whether the intensity of each session was easy/recovery (R),

moderate (M) or hard (H).

Day Time Training

Monday am pm

Tuesday am pm

Wednesday am pm

Thursday am pm

Friday am pm

Saturday am pm

Sunday am pm

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Please give any other details relevant to your training programme that you think might help us to

design your support package:

Injury Status and General Health

Please outline any injuries that you have at present and indicate any implications for your training.

Outline any physiotherapy that you are receiving and any exercises prescribed to you by the

physiotherapist.

Do you have any recurring injuries? If yes, what are they?

Have you been told to avoid any exercise due to injury?

Do you have any pre-existing medical condition (e.g. asthma, diabetes)?

Are you currently taking any medication or supplements – give details?

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Additional Requirements

Do you have any additional facility or training/coaching requirements that you need to reach your

potential, but currently do not have access to? Please specify.

Profiling

The next section asks you to think about the attributes you need to become number 1 in your sport.

Please fill it in as thoroughly as possible. We would like you to compare yourself to these attributes

to determine where your strengths and weaknesses lie by filling in the chart. There is an example

below you can use for reference.

This is called profiling, and you can use it to evaluate your needs and your progress.

We will also compare your responses to your coach’s impressions.

STEP 1: Please identify what you consider to be important qualities (physical, psychological,

technical) for elite performance in your event/sport possess.

Physical Psychological Technical

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STEP 2: Pick out the top 10 qualities and write what they mean to you.

Quality Meaning/Indicator

e.g thinking clearly under pressure. e.g. When I meet an opponent, I want to consistently make the right decision and beat them.

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STEP 3: Fill in each of your top 10 qualities in the table below. If 10 represents ‘perfection’,

provide a score that represents where you currently are for that quality.

Quality Your Score Perfection

Speed Strength Agility

Technique Passing

Endurance Motivation

Mental Toughness Power

Quickness

6 3 4 4 5 8 3 8 3 7

10 10 10 10 10 10 10 10 10 10

0123456789

10Speed

Strength

Agiligty

Technique

Passing

Endurance

Motivation

MentalToughness

Power

Quickness

Your Score

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SECTION 5.

FUNCTIONAL MOVEMENT SCREEN

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FUNCTIONAL MOVEMENT SCREEN

The Functional Movement Screen (FMS) is an evaluation tool which assesses the

fundamental movement patterns of an individual. It is generally incorporated after pre-

participation screening but before performance evaluation tests take place. If used as part

of a comprehensive overall assessment, the FMS should lead to individualised, specific,

functional recommendations for physical fitness protocols in both athletes and active

population groups (Cook et al. 2006). It is quick, non-invasive, inexpensive and relatively

easily administered while it gives immediate feedback which helps guide the training

programme (Perry & Koehle, 2013).

The original FMS incorporates seven fundamental movement exercises that require both

balance and stability but this guide shall contain only six simple exercises as the aim of

this manual is not to teach users how to become proficient in assessing functional

movement screening but rather to make them aware of its importance in the overall

assessment of both athletes and members of the general population. The exercises let

the coach observe basic locomotor, manipulative and stabilising movements, which put the

participant in positions where weaknesses and imbalances become apparent to the

observer, if proper stability and mobility are not used. The FMS helps to identify

participants that have developed compensatory movement patterns in their kinetic chain

by letting the assessor observe imbalances on both the right and left sides of the body as

well as mobility and stability weaknesses (Cook et al. 2006).

TEST DESCRIPTION

OVERHEAD SQUAT

Purpose

The squat movement is needed in most athletic events and is required for the majority of

power movements which involve the lower extremities. If performed properly and with

correct technique it challenges total body mechanics. The test is used to assess bilateral,

symmetrical, functional mobility of the hips, knees and ankles. The barbell held overhead

helps to assess bilateral, symmetrical mobility of the shoulders and thoracic spine (Cook et

al. 2006).

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Points to monitor when conducting the overhead squat are:

The start position of the arms (In front of head, above head, behind head)

Depth of movement (1/4, ½, ¾, parallel, past parallel)

Weight balance (Balanced, weight to the left, weight to the right, unstable)

Knees/ankles (full range, weak L, weak R)

(Scriven, 2013).

Start

Take a wide grip on a barbell loaded with a light weight and set at upper chest level

on a squat rack.

Lift the bar off the rack, take a couple of steps back and push press it to an

overhead position with the arms straight nut not locked out.

Keep feet flat on the floor and slightly wider than hip width apart for balance and

stability. Knees slightly bent, chest up and back straight.

Face directly forward (looking into a mirror preferably)

Action

Hold the bar straight above your head throughout the movement, slowly squat

down, keeping the heels in contact with the floor, until your knees reach a 90

degree angle.

Pause briefly and explode upward by contracting the quads and squeezing your

glutes to return to the standing position.

Keep shoulder and arms fixed throughout the movement to maintain control of the

weight.

Technique points

Chest up, head straight and back flat to prevent lower back injury and loss of

balance.

Keep the weight light to begin with.

(Pena, 2005)

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Illus. 1 Overhead squat start position (Everkinetic, 2010).

Illus. 2 overhead squat finish position (Everkinetic, 2010).

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Performance of the overhead squat requires closed-kinetic chain dorsiflexion of the ankles,

flexion of the knees and hips, extension of the thoracic spine as well as flexion and

abduction of the shoulders (Cook et al. 2006).

Poor performance in this test may be down to a number of reasons. A limited range of

mobility in the upper torso can often be caused by poor glenohumeral and thoracic spine

mobility. A limited range of mobility in the lower half of the body could be caused by poor

closed-kinetic chain dorsiflexion of the ankles or poor flexion of the hips (Cook et al. 2006).

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SHOULDER MOBILITY

Purpose

This test assesses bilateral shoulder range of movement (ROM), combining internal

rotation with adduction and external rotation with abduction. It also requires normal

scapular mobility and thoracic spine extension.

Description

Measure the distance from the distal wrist crease to the tip of the third digit in

inches in order to determine hand length.

The participant makes a fist with each hand, placing the thumb inside the fist.

They then assume a maximally adducted, extended and internally rotated position

with one shoulder and a maximally abducted flexed and externally rotated position

with the other.

The hands remain in a fist and are placed on the back in one smooth motion.

The tester measures the distance between the two closest bony prominences.

This test should be performed as many as 3 times bilaterally.

The flexed shoulder is the side being evaluated.

If the hand measurement is the same as the distance between the two points then

score the participant low.

The clearing test overrides the score obtained on the rest of the test.

Participants should not “walk” the hands towards each other.

Illus. 3 Shoulder mobility test (Liu, 2009).

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Scoring

A score of 3 is awarded if the fists are within one hand length (8 inches).

A score of 2 is awarded if the fists are within one and a half hand lengths (12

inches)

A score of 1 is awarded if fists are more than one and a half hand lengths apart

(over 12 inches).

Clearing test

This is performed at the end of the shoulder mobility test and is observed as a pain

response. If pain occurs a score of zero is given to the entire test. It is performed

because shoulder impingement can often go undetected with shoulder mobility testing

alone.

The participant places their hand on the opposite shoulder and then attempts to

point the elbow upward.

If pain occurs a score of zero is given.

It should be performed on both sides.

(Cook et al. 2006).

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IN-LINE LUNGE AND TWIST

Purpose

This test aims to place the body in a position that focuses on the stresses that are

simulated during rotational, decelerating and lateral type movements. It places the lower

half of the body in a scissor like position thereby challenging the body’s trunk and

extremities to resist rotation and maintain proper alignment. The test assesses hip and

ankle mobility and stability, quadriceps flexibility and knee stability (Cook et al. 2006).

Description

Start with feet shoulder width apart.

You may begin the exercise with no weight or you can hold a medicine ball out in

front of you with elbows bent to about 90 degrees.

Step forward with the left foot into a lunge position.

Make sure the knee tracks over the left foot and doesn’t collapse inwards and that

the knee does not go past the toes.

From the torso twist the upper body to the left and reach across the left side of the

body with the arms outstretched.

The movement should be slow and controlled.

Slowly, bring the arms back to the centre, step forward with the opposite foot and

twist to the other side.

Continue the movement for the specified number of steps.

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(Quinn, 2013).

llus. 4 In-line lunge stance (exercise.com, 2013)

Illus.5 Step forward into lunge (exercise.com, 2013).

Illus. 6 Twist torso over forward leg and back to centre (exercise.com, 2013).

Some points to monitor when conducting the in-line lunge and twist include:

Range of movement at the hips (Poor, weak, normal, full)

Stability on left foot forward (Stable, unstable back foot, unstable front foot, unstable

trunk).

Stability on right foot forward (Stable, unstable back foot, unstable front foot,

unstable trunk).

Strength in movement (Difficulty extending left, difficulty extending right, good on

both).

Back position on twist (Forward, above torso, flexing back).

(Scriven, 2013).

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The ability to perform the in-line lunge correctly requires stance leg stability of the ankle,

knee and hip as well as apparent closed kinetic-chain hip abduction, ankle dorsiflexion and

rectus femoris flexibility. The participant must also have adequate balance due to the

lateral stress imposed (Cook et al. 2006).

If the participant performs poorly on this test, hip mobility could be inadequate in either the

stance or step leg. The stance leg knee or ankle may not have the required stability when

performing the lunge. There may also be an imbalance between relative adductor

weakness and abductor tightness in one or both hips which may cause poor test

performance. Limitations in the area of the thoracic spine may also prevent the participant

from performing the test properly (Cook et al. 2006).

WINDSCREENS

Purpose

This exercise is designed to assess range of movement in the lower extremity of the body

both on the left and right side. It also assesses rotation of both the left and right shoulder

and can be used to identify if the participant exhibits core engagement.

Description

The participant lies flat on their back with the hips flexed at 90 degrees, legs straight

and feet pointing towards the ceiling.

Maintain the angle of the hips and knees and keep the back flat on the floor.

Lower the legs to the side so the legs stop just before the feet touch the floor.

Return to start position and repeat movement on other side.

Illus. 7 Windscreen wipers (Mackenzie, 2006).

Points to monitor when conducting the windscreen wiper test include;

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Range of movement to the left (poor, weak, normal, good).

Range of movement to the right (poor, weak, normal, good).

Left shoulder rotation (limited, average, full).

Right shoulder rotation (limited, average, full).

Engagement of core (yes,no).

(Scriven, 2013).

CORE ENGAGEMENT (PLANK)

Purpose

Core stability is important in maintaining proper load balance between the spine, pelvis

and kinetic chain. The core muscles are those that surround the spine and abdominal

viscera. Muscles such as the abdominals, hip girdle, paraspinals, gluteals and other

muscles all work together to give spinal stability. Core stability and the motor control

associated with it is imperative for the initiation of functional limb movements such as

those needed in athletics. Core strengthening is generally used by practitioners to

improve performance, prevent injury and also to alleviate lower back pain (Akuthota et al.

2008).

Description

One of the best exercises for assessing core engagement is the plank.

Take up the press up position.

Lower the elbows onto the floor so that you rest on your forearms.

Brace your abs.

The entire body should be in a straight line from head to toe.

Hold for 45 seconds.

(Cosgrove, 2011).

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Illus. 8 The plank (O’crualaoich, no date).

Some points to monitor when conducting this test include:

Body alignment (poor, weak, normal, good).

Engagement of core (Yes, no, basic level, good).

Use of shoulders (Yes, no).

(Scriven, 2013).

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HOP AND HOLD

Purpose

This is designed to measure force production, force absorption and asymmetries of the

lower body.

Description (Hop technique)

This is a maximal hop for distance which tests force production:

Toe on starting mark.

Free knee at naval height.

Torso upright.

Hands on hips.

No swinging leg.

Toe to toe measurement.

Land on same foot without putting other foot down.

No stability on landing required.

One practice hop is performed followed by three test hops with the median

recorded.

Test both legs.

Illus. 9 Hop and hold (athletebydesign.com, 2013).

Leap Technique

The maximal controlled leap tests force absorption:

As above but landing on opposite leg.

The flexed knee/hip position must be maintained throughout the take-off phase with

the lead leg extended only upon landing.

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The landing foot cannot shift or pivot and the opposite foot cannot be put down for

support.

Must come to complete stop in less than 1 second.

A timer is started once the subject’s foot hits the floor.

If the subject’s movement stops within 1 second and all other conditions are met

then the trial is counted.

A maximum of 5 attempts followed by 3 minutes rest and then repeat until 3

successful attempts are completed.

The mean of the three attempts is then calculated.

Test both legs.

Target Scoring

Hop (Male) – 95% of height.

(Female) – 89% of height.

Leap (Both) – 107-109% of hop.

Symmetry over 10 is regarded as poor.

Hop % height: The maximal hopping distance (meters) from each limb is divided into the

subject’s height and multiplied by 100. This normalises the subjects hopping distance to

their stature.

Hop symmetry: The longer maximal hop value of the two limbs is divided by the shorter

value and multiplied by 100. This compares force production across limbs.

Stop to hop ratio: Controlled leaping distance onto one limb divided by the maximal

hopping distance of the opposite limb, multiplied by 100. This ratio gives a measure of

force absorption.

Stop symmetry: Divide the larger stop to hop ratio of the two limbs into the smaller ratio,

then multiply by 100 to give a bilateral limb comparison of force absorption.

(Juris et al. 1997)

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FMS DATA COLLECTION SHEET

Name

Sport Assessor

Date of Assessment L R handed

Height Weight

WARM UP routines

Do they have a warm up routine Do they have a cool down routine

Yes NO Yes NO

Observations of Dynamic drills

OH SQUATS Start position - arms In front head above head behind head

Depth of Movement ¼ ½ ¾ parallel past parallel

Weight Balance Balanced Wt L Wt R unstable

Knees/ankles Full range Weak L Weak R

Comments

Shoulder Mobility

Test 1 Right 1 2 3 Left 1 2 3



Clearing Test Pass Fail

Comments

In-line lunge and twist

RoM hips Poor weak normal full

Stability – L forward Stable unstable B ft unstable F ft unstable trunk

Stability - R forward Stable unstable B ft unstable F ft unstable trunk

Strength in movement Diff extending L Diff extending R good Both

Back position on twist Forward above torso flexing back

Comments

Hop & Hold R Leg stability/accuracy

Poor Weak Normal Good

L leg stability/accuracy

Poor Weak Normal Good

R Leg balance Poor Weak Normal Good

L leg balance Poor Weak Normal Good

Comments

Plank – front Body alignment Poor weak normal Good

Engagement of core Yes No Basic level Good

Use of shoulders Yes No

Comments

Windscreens Range of movement L Poor weak normal good

Range of movement R

Poor weak normal good

Shoulders L rotation Limited Average Full

Shoulders R rotation Limited Average Full

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SECTION 6.

FITNESS TESTING

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FITNESS TESTING

The main reason for fitness testing is to develop knowledge and understanding of the

exercise capabilities of humans. One of the benefits of this is enhanced performance and

exercise tolerance for those being tested.

A needs analysis should be performed before any testing begins while the views of the

athlete, coach and sport scientist should all be considered. Fitness assessments should

be included in the athletes overall programme of support and be conducted regularly

throughout the season. Assessments should also reflect movement patterns and any

other relevant demands of the sport in which the athlete competes (Winter et al. 2007).

Bird & Davison (1997) cited by Winter et al. (2007: p.8) note that some of the main

reasons for undertaking fitness assessments are:

To provide an evaluation of the athlete’s strengths and weaknesses, the information

can then be used to design and implement training programmes.

To evaluate the effectiveness of a training programme in order to see if

performance or rehabilitation is improving and to see if any intended physiological

adaptations are occurring.

To evaluate the health status of an athlete.

To provide an ergogenic aid e.g. if a short term goal is to improve fitness then the

possibility of being tested again relatively soon acts as a motivational influence over

the athlete.

To assist in selection or identify if an athlete can resume training.

To develop knowledge and understanding of a sport for the benefit of both athletes

and support staff such as coaches or sport scientists.

To answer research questions.

In order to be effective, fitness assessments should be:

Specific (where possible they should be similar to the form of exercise the athlete

predominantly participates in).

Valid (Is the test suitable for what you wish to measure).

Reproducible (Can the data the test gives you be reproduced).

Sensitive (Will the test pick up on changes in the athletes performance).

(Winter et al. 2007).

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Test Order

Proper test order is essential to ensure the athlete recovers sufficiently between tests and

to ensure test reliability (Harman, 2008). If a variety of tests are to be performed in one

testing session then there are a number of guidelines that those administering the tests

can follow however, not all are the same. According to the American College of Sports

Medicine (ACSM) Guidelines (2009); heart rate, blood pressure, height, weight and body

composition should be taken first, followed by cardiorespiratory endurance, muscular

fitness and flexibility if they are all to be done in one testing session. This is because

testing cardiorespiratory endurance after muscular fitness, which elevates heart rate, gives

inaccurate results for the cardiorespiratory endurance test, particularly if heart rate is then

being used to predict aerobic fitness. Dehydration from the testing of cardiorespiratory

endurance may influence body composition analysis if it is being obtained via bioelectrical

impedance analysis.

It may be helpful to discuss the testing sequence with the athlete while if numerous tests

or those which contraindicate each other are to be performed, testing can be scheduled on

separate occasions to increase the validity of the results and to ensure maximum

performance from the athlete. The challenge for the test administrator is to accommodate

the athlete’s needs without compromising test results (Mahoney, 2007).

In order to let the athletes prepare physically and mentally, they should be informed of the

date and time of the testing in advance. To promote test reliability, they should be familiar

with the test and its procedures, a practices session in advance of the main test can often

be beneficial for athletes (Harman, 2008).

Resting Heart Rate

Resting heart rate (RHR) should be measured a few minutes after waking up while still

lying in bed. Give yourself some time to adjust after waking up (2-5 minutes) before taking

a reading. If you are unable to take a measurement first thing in the morning, make sure

you lie down for at least 10 minutes before taking a measurement (topendsports.com,

2013).

Heart rate can be taken at both the wrist and the neck;

Carotid pulse (neck) – Place the first two fingers on either side of the neck, do not press

too hard, count the number of beats for a minute or count for 10 seconds and multiply by

6.

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Radial pulse (wrist) – Place the index and middle finger together on the opposite wrist,

about ½ inch on the inside of the joint in line with the index finger, when you feel the pulse,

count the number of beats for a 1 minute period or count for 10 seconds and multiply by 6

(topendsports.com, 2013).

The tables below give average resting pulse rates for men and women based on a United

States (US) national health statistics report.

Males

Age Group Average Pulse rate

16-19 72

20-39 71

40-59 71

60-79 70

80> 71

Table 2: Average resting pulse rates in males by age group, adapted from Ostchega et al.

2011: p.13.

Females

Age Group Average Pulse rate

16-19 79

20-39 76

40-59 73

60-79 73

80> 73

Table 3: Average resting pulse rates in females by age group adapted from Ostchega et

al. 2011: p.14.

Stature

Equipment: Stadiometer

Method

This is measured to the nearest 0.1cm, without footwear and with the head in the Frankfort

plane (orbitale and tragion horizontally aligned). The heels are together and touching the

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scale of the stadiometer. The subject inspires for measurement and the headboard is

brought down to compress the hair (Stewart & Eston, 2007).

Body Mass

Equipment: weighing scales

Method

Nude mass is the recorded measure. This can be got by first weighing the clothes

that will be worn during measurement and then subtracting the result from the

individuals overall mass.

Usually, mass measured in minimal clothing is sufficient.

Check the scale reads zero.

Subjects stand on the centre of the scales without support and with weight

distributed evenly on both feet.

The most stable values are achieved in the morning, twelve hours after food and

after voiding.

The time of day the measurements are taken at should be recorded as it is not

always possible to standardise measurement times.

(Marfell-Jones et al. 2006)

Body Mass Index (BMI)

An individual’s weight or body mass is linked to the risk of developing diseases such as

heart disease and diabetes. BMI is used to classify people according to their body mass

but caution must be taken when adopting this method as it does not take into account what

the mass is made up of i.e. muscle or fat. An individual’s body mass is obtained by

dividing their weight in kilogrammes by their height in metres squared.

BMI = body mass (kg) / height (m squared)

(Thatcher, 2009)

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The following table provides some normative data regarding the classifications of

overweight and obesity via BMI as well as the risk of developing certain diseases.

Classification BMI (kg/m sq) Risk of developing disease

Underweight <18.5 Normal

Normal 18.5-24.9 Normal

Overweight 25.0-29.9 Increased

Obesity class 1 30.0-34.9 High

Obesity Class 2 35.0-39.9 Very High

Obesity Class 3 40.0> Extremely High

Table 4: BMI classification and disease risk (Thatcher, 2009: p.148).

BODY COMPOSITION

Body composition generally refers to the relative proportions of the body by weight of fat

and lean tissue. There are numerous techniques available for assessing body

composition such as Bioelectrical impedance analysis (BIA), underwater weighing and

dual x-ray absorptiometry (DEXA) to name a few but one of the most commonly available

methods is the skinfold measurement technique which uses a caliper to measure the

thickness of a double layer of finger pinched skin and subcutaneous fat. This is the

technique we shall focus on in this manual (Harman & Garhammer, 2008).

Anthropometric Landmarks

These are skeletal points found close to the body’s surface and are the markers which

identify the precise location of a measurement site, or from which a soft tissue site is

located. Landmarks are found via palpitation or measurement and for the comfort of the

client, the measurer’s finger nails should be kept trimmed.

Marked landmarks are identified using the thumb or index finger. The site is released to

remove any skin distortion; it is then relocated and marked using a fine tipped felt or

dermographic pen. The site is marked with a small cross (+) or other identifying mark

directly over the landmark, it is then re-checked to make sure no displacement of the skin

relative to the underlying bone has occurred. If landmarks are made using an

anthropometric tape, the mark should be made at the top edge of the tape while the tape is

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held at a right angle to the limb axis. All landmarks should be identified before any

measurements are made (Marfell-Jones et al. 2006).

Fig

.1

An

atomical landmarks (Marfell-Jones et al. 2006: p.26).

The following information regarding anatomical landmarking and skinfold measurement

has been sourced from the International society for the advancement of kinanthropometry

(ISAK) manual (International standards for anthropometric assessment) by Marfell-jones et

al. 2006.

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Acromiale

Definition: The point on the superior aspect of the most lateral part of the acromion border.

Subject position: Subject takes up a relaxed position with the arms hanging by the sides.

The shoulder girdle is in a mid-position.

Location: The measurer stands behind and on the right hand side of the subject. They

then palpate along the spine of the scapula to the corner of the acromion. This represents

the start of the lateral border which usually runs anteriorly, slightly superiorly and medially.

Apply the straight edge of a pencil to the lateral and superior margin of the acromion to

confirm the location of the most lateral part of the border. Mark the most lateral aspect.

The acromion also has a bone thickness associated with it. Palpate superiorly to the top

margin of the acromion border in line with the most lateral aspect.

Fig. 2 Acromiale landmark (Marfell-Jones et al. 2006; p.28)

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Radiale

Definition: The point at the proximal and lateral border of the head of the radius.

Subject position: The subject takes up a relaxed position with the arms hanging by the

sides.

Location: The measurer should palpate downwards into the lateral dimple of the right

elbow. You should feel the space between the capitulum of the humerus and the head of

the radius. Now move the thumb distally onto the most lateral part of the proximal radial

head. In order to make sure you have got the correct location, the subject may rotate the

forearm which then causes the head of the radius to rotate.

Fig. 3 Radiale landmark ((Marfell-Jones et al. 2006: p.29).

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Mid-acromiale-radiale

Definition: The halfway point of the straight line joining the acromiale and the radiale.

Subject position: The subject takes up a relaxed position with the arms hanging by the

sides.

Location: With the subjects arm relaxed and extended by the side, measure the linear

distance between the Acromiale and Radiale landmarks. Use of a segmometer or large

sliding caliper is the best way to measure this. Measurers should not follow the curvature

of the surface of the arm. If a tape is used, it should be held so that the perpendicular

distance between the two landmarks is measured. A small mark should be made at the

point halfway between the two landmarks. The mark should then be projected around to

the posterior and anterior surfaces of the arm as a horizontal line. This is needed for

locating Triceps and Biceps skinfold sites.

Fig. 4 Mid-acromiale-radiale landmark with the acromiale and radiale sites also visible

(Marfell-Jones et al. 2006: p.30).

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Triceps skinfold site

Definition: The point on the posterior surface of the arm, at the mid-line, at the level of the

marked Mid-acromiale-radiale landmark.

Subject position: The subject takes up a relaxed standing position, with the arm hanging at

the side in the mid-prone position.

Location: Project the mid-acromiale-radiale site perpendicularly to the long axis of the arm

around to the back of the arm, and intersect the projected line with a vertical line in the

middle of the arm when viewed from behind.

Fig. 5 Tricpes skinfold site with the mid-acromiale-radilae site visible to the right (Marfell-

Jones et al. 2006: p.31).

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Biceps skinfold site

Definition: The point on the anterior surface of the arm in the mid-line at the level of the

Mid-acromiale-radiale landmark.

Subject position: The subject is in a relaxed standing position with the arm hanging by the

side.

Location: This point is found by projecting the Mid-acromiale-radiale site perpendicularly to

the long axis of the arm around to the front of the arm and intersecting the projected line

with a vertical line in the middle of the arm when viewed from the front.

Fig. 6 Biceps skinfold site with mid-acromiale-radiale site to the left (Marfell-Jones et al.

2006: p.32).

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Subscapulare

Definition: The undermost tip of the inferior angle of the scapula.

Subject position: The subject is in a relaxed standing position with the arms hanging at the

sides.

Location: Using the left thumb, palpate the inferior angle of the scapula. If you find it

difficult to locate the inferior angle of the scapula then ask the subject to slowly reach

behind their back with the right arm. The inferior angle of the scapula should then be felt

continuously as the hand is placed again at the side of the body. The measurer should

perform a final check of this landmark while the subject has their hand by their side in a

relaxed position.

Fig. 7 Subscapulare landmark (Marfell-Jones et al. 2006: p.35).

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Subscapular skinfold site

Definition: The site is found 2cm along a line running laterally and obliquely downward

from the subscapulare landmark at a 45 degree angle.

Subject position: The subject takes up a relaxed standing position with the arms hanging

by the sides.

Location: Using a tape measure, locate the point 2cm from the subscapulare in a line 45

degrees laterally downward.

Fig. 8 Subscapular skinfold site (Marfell-Jones et al. 2006: p.36)

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Iliocristale

Definition: This is the point on the iliac crest where a line drawn from the mid-axilla (middle

of the armpit), on the longitudinal axis of the body, meets the ilium.

Subject Position: The subject is in a relaxed position with the left arm hanging by the side

and the right arm folded across the chest.

Location: The measurer uses their left hand to stabilise the subjects body by providing

resistance on the left side of the pelvis. The general location of the iliac crest should be

found with the palms of the fingers of the right hand. When the general position has been

found, the specific edge of the crest should be found by horizontal palpitation with the tips

of the fingers. When identified, a horizontal line should be drawn at the level of the iliac

crest. The measurer then draws an imaginary line from the mid-axilla (middle of the

armpit) down the mid line of the body. The landmark is at the intersection of the two lines.

Fig. 9 The Iliocristale landmark (Marfell-Jones et al. 2006: p.38)

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Iliac crest skinfold site

Definition: The site at the centre of the skinfold raised immediately above the Iliocristale.

Subject position: The subject is in a relaxed position with the right arm folded across the

chest.

Location: The skinfold is raised superior to the iliocristale. Place the tip of the left thumb

on the marked Iliocristale site and raise the skinfold between the thumb and the index

finger of the left hand. Once the skinfold is raised, mark the centre of it with a cross (+).

The fold runs slightly downwards anteriorly as determined by the natural fold of the skin.

Fig. 10 Iliac crest skinfold site, the lower mark is the Iliocristale site (Marfell-Jones et al.

p.39)

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Iliospinale

Definition: The most inferior or undermost part of the tip of the anterior superior iliac spine.

Subject position: The subject is in a relaxed standing position with the right arm folded

across the chest.

Location: Palpate the superior aspect of the ilium and follow it anteriorly until the anterior

superior iliac spine is reached. The landmark is marked at the lower edge where the bone

can just be felt. If the measurer finds it difficult to appraise the landmark, the subject can

lift the heel of the right foot and rotate the femur outward. As the Sartorius muscle

originates at the Iliospinale, the movement of the femur enables palpation of the muscle

and tracing to its origin.

Note: On females, the landmark is usually lower on the trunk because of the flatter and

broader shape of the female pelvis.

Fig. 11 The Iliospinale landmark (Marfell-Jones et al. 2006: p.40)

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Supraspinale skinfold site

Definition: The point at the intersection of two lines:

(1) The line from the Iliospinale to the anterior axillary border, and

(2) The horizontal line at the level of the marked iliocristale.

Subject position: The subject is in a relaxed standing position with both arms hanging by

the sides. Once the anterior axillary border has been identified, the right arm may be

abducted.

Location: Run a tape from the anterior axillary border to the marked Iliospinale, draw a

short line along the side at the level of the Iliocristale. Then bring the tape horizontally

around from the marked iliocristale to intersect the first line.

Fig.12 Supraspinale skinfold site with the dotted line from the Iliospinale to the anterior

axillary border, and the horizontal line at the level of the marked Iliocristale (Marfell-Jones

et al. 2006: p.41)

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Abdominal skinfold site

Definition: The point 5cm horizontally to the right of the omphalion (midpoint of the naval).

Subject position: The subject takes up a relaxed, standing position with the arms hanging

by their side.

Location: Measure 5cm horizontally to the right from the omphalion (midpoint of the

subjects naval). The skinfold taken at this site is a vertical fold.

Note: The 5cm distance assumes the subject is an adult with a height of approximately

170cm. If height varies considerably from this, the distance can be scaled for height e.g. if

the subject is 120cm in height, the distance will be 5 x 120/170 = 3.5cm.

Fig. 13 Abdominal skinfold site (Marfell-Jones et al. 2006: p.44)

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Medial calf skinfold site

Definition: This point is located on the most medial of the calf at the level of maximal girth.

Subject position: The subject takes up a relaxed, standing position with his/her arms

hanging by the sides. The feet should be apart and the weight evenly distributed.

Location: At what level maximal girth occurs is found via trial and error. The middle fingers

are used to move the position of the tape up or down. When the maximal level is located,

the point is marked on the medial aspect of the calf with a cross (+) or other mark.

Fig. 14 Medial calf skinfold site (Marfell-Jones et al. 2006: p.48)

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Front thigh skinfold site

Definition: The midpoint of the linear distance between the inguinal point (the point where

the inguinal fold and the midpoint of the anterior thigh intersect) and the patellare (midpoint

of the posterior superior border of the patella).

Subject position: The subject sits with the torso erect and the arms hanging by the sides.

The knee of the right leg is bent at a right angle.

Location: The measurer stands and faces the right side of the subject on the lateral side of

the thigh. If locating the inguinal fold (crease at the angle of the trunk and anterior thigh)

proves difficult, the subject can flex the hip to make a fold. Place a small horizontal mark

at the midpoint between the two landmarks then draw a perpendicular line intersecting the

horizontal line. The perpendicular line is to be located in the midline of the thigh. If using

a tape, do not follow the curvature of the surface of the skin.

Fig. 15 Front thigh skinfold site (Marfell-Jones et al. 2006: p.49)

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SKINFOLDS

Measuring technique for skinfolds

Great care should always be taken when measuring skinfolds as this technique is often

associated with poor accuracy and precision.

Before measuring, ensure the calipers are measuring the distance between the

centre of its contact faces correctly by using the blades of an engineer’s vernier

caliper. If feasible, the tester should also make sure that the tension of the jaws

remains constant throughout the range of measurement and before using the

caliper, make sure the indicator reads zero.

The right side of the body is generally used for measurements but if it is not

possible to use the right side e.g. due to injury, the left side can be used.

If possible, two measures should be made at each site. A third measure should be

made if the second measure is not within 5% of the first skinfold measure. If two

measures are taken, the mean value is used in further calculations, if three

measurements are taken, the median value is used.

The skinfold site should be located by using the correct anatomical landmarks.

Using a pen to mark the skinfold landmark minimises location errors for repeat

testing. Inaccurate location of skinfold sites is the greatest source of error among

investigators. Ruiz, Colley & Hamilton (1971) found skinfold thickness to differ by

an average of 2-3mm when the calipers were placed 2.5cm from the correct site.

The skinfold is picked up at the marked site. Place the near edge of the thumb and

finger in line with the marked site. The back of the hand should face the measurer.

The skinfold should be grasped and lifted so that a double fold of skin as well as the

underlying adipose tissue is held between the thumb and index finger of the left

hand. The size of the fold picked up should be the minimum needed to ensure the

two skin surfaces of the fold are parallel. Testers should take care not to

incorporate any underlying muscle tissue in the grasp, to make sure there is no

muscle tissue in the grasp the tester should roll the fold slightly between the finger

and thumb while also ensuring that there is a sufficiently large grasp of the fold. If

problems arise, the subject should tense and then relax the muscle until the tester

that only skin and subcutaneous tissue are in the grasp.

The nearer edge of the contact faces of the caliper is applied 1cm away from the

edge of the thumb and finger. If the tester places the caliper too deep or too

shallow incorrect values may be recorded. The centre of the caliper faces should

be placed at approximately mid-fingernail. Practice will be necessary to ensure that

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the same size of skinfold is grasped at the same location in order to enhance the

validity of repeat measures.

Calipers should be held at 90 degrees to the surface of the skinfold at all times.

Inaccurate distances may be recorded if the caliper jaws slip or are incorrectly

aligned. Testers should make sure that the hand grasping the skin remains holding

the fold for the duration of the time the caliper is in contact with the skin.

Measurements are recorded two seconds after the full pressure of the caliper is

applied. Testers should make sure that the caliper trigger is fully released when the

reading is taken, to enable the full caliper pressure to be exerted. For larger

skinfolds, the needle may still be moving at this point but the measurement is

recorded nonetheless. This standardisation is necessary due to the fact that

adipose tissue is compressible. A constant recording time allows individual

test/retest comparisons to be made while still controlling for skinfold compression.

Skinfolds should be measured in the following order: Triceps, subscapular, Biceps,

Iliac crest, Supraspinale, Abdominal, Front thigh, Medial calf.

To avoid experimenter bias skinfold sites should be measured in succession i.e. a

complete data set for all sites is obtained before completing the measurements for

the second and third time. This can also help to reduce the effects of skinfold

compression. Skinfolds should be measured in the same order as listed so that

errors are minimised.

If consecutive skinfold measurements become smaller, the adipose tissue is likely

being compressed, where intra and extra cellular fluid content is gradually being

reduced. The usually occurs most often in heavier subjects. If this happens,

testers should move to the next site and return to the original site after a few

minutes.

Skinfold measurements should not be taken after training or competition, sauna,

swimming or showering because exercise warm water and heat can cause

hyperaemia (increased blood flow) in the skin which is associated with an increase

in skinfold thickness.

(Marfell-Jones et al. 2006)

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Fig.16 Location of skinfold sites (Marfell-Jones et al. 2006: p.27)

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SKINFOLD MEASUREMENT

Triceps

Definition: This skinfold measurement is taken parallel to the long axis of the arm at the

triceps skinfold site.

Subject position: The subject is in a relaxed standing position. The right arm is relaxed

and the shoulder joint externally rotated to the mid-prone position and elbow extended by

the side of the body.

Fig. 17 Triceps skinfold (Marfell-Jones et al. 2006: p.67)

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Subscapular

Definition: This measurement is taken with the fold running obliquely downwards at the

subscapular skinfold site.

Subject position: The subject is in a relaxed standing position with the arms hanging by the

sides.

Method: The skinfold line is determined by the natural fold lines of the skin.

Fig. 18 Subscapular skinfold (Marfell-Jones et al. 2006: p.68)

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Biceps

Definition: This measurement is taken parallel to the long axis of the arm at the biceps

skinfold site.

Subject position: The subject takes up a relaxed standing position with the right arm

relaxed and the shoulder externally rotated, the elbow should be extended at the side of

the body.

Fig. 19 Biceps skinfold (Marfell-Jones et al. 2006: p.69)

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Iliac Crest

Definition: This measurement is taken near horizontally at the iliac crest skinfold site.

Subject position: The subject is in a relaxed standing position with the right arm abducted

or placed across the trunk.

Method: The skinfold line generally runs slightly downward posterior-anterior, as

determined by the natural fold lines of the skin.

Fig. 20 The Iliac crest skinfold (Marfell-Jones et al. 2006: p.70)

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Supraspinale

Definition: This skinfold measurement is taken with the fold running obliquely and medially

downward at the Supraspinale skinfold site.

Subject position: The subject is in a relaxed position with the arms hanging by the sides.

Method: This fold runs medially downward and anteriorly at about a 45 degree angle which

is determined by the natural fold of the skin.

Fig. 21 The Supraspinale skinfold (Marfell-Jones et al. 2006: p.71)

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Abdominal

Definition: This measurement is taken vertically at the abdominal skinfold site.

Subject position: The subject is in a relaxed standing position with the arms hanging by

their side.

Method: The measurer should make sure that the initial grasp at this site is firm and broad

as the underlying musculature is often poorly developed. This could result in an

underestimation of the thickness of the subcutaneous layer of tissue. The fingers or the

caliper should not be placed inside the naval.

Fig. 22 The Abdominal Skinfold (Marfell-Jones et al. 2006: p.72)

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Front thigh

Definition: This skinfold measurement is taken parallel to the long axis of the thigh at the

front thigh skinfold site.

Subject position: The subject is seated at the front edge of the box with the torso erect, the

arms support the hamstrings and the leg is extended.

Method: There are two methods for measuring this skinfold. Testers should remember to

record which method they used. For both methods the leg is extended and the subject

supports the hamstrings.

Method A: The measurer stands and faces the right of the subject on the lateral side of the

thigh. The skinfold is then raised at the marked site and the measurement taken.

Fig. 23 Front thigh skinfold, method A (Marfell-Jones et al. 2006: p.73)

Method B: Subjects who have particularly tight skinfolds are asked to assist by lifting the

underside of the thigh as in method A. The recorder stands on the subjects left and raises

the fold with both hands at around 6cm either side of the landmark. The measurer then

raises the skinfold at the marked site and performs the measurement.

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Fig. 24 Front thigh skinfold, method B – recorder assisted (Marfell-Jones et al. 2006: p.74)

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Medial Calf

Definition: This measurement is taken vertically at the medial calf skinfold site.

Subject position: The subject takes up a relaxed standing position and places their right

foot on a box. The right knee is bent at about 90 degrees.

Method: The subject places their right foot on a box with the calf relaxed. The skinfold is

parallel to the long axis of the leg.

Fig. 25 Medial calf skinfold (Marfell-Jones et al. 2006: p.75)

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Estimating Body Density

The following formulas by Durnin & Womersley (1974) can be used to estimate body

density by substituting the sum of 4 skinfolds (biceps, triceps, subscapular and supra-iliac)

into the equations below. According to ISAK there have been a variety of names used for

skinfold sites in the ilio-abdominal region over the years however, ISAK identifies only

three sites in this area;

The Iliac crest skinfold site.

The Supraspinale skinfold site.

The Abdominal skinfold site.

It should be noted that the Iliac crest skinfold site identified by ISAK is very close to the

Supra-iliac site that Durnin &Womersley use in their equation. The following tables give

equations for both males and females of differing age groups where d = body density and

LS = log of the four skinfolds. Body composition analysis data collection sheet

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Name Date

Sport Age

Assessor

Triceps Measurement 1 Measurement 2 Measurement 3 (if needed)

Comments

Subscapular Measurement 1 Measurement 2

Measurement 3 (if needed)

Comments

Biceps Measurement 1 Measurement 2 Measurement 3 (if needed)

Comments

Iliac crest Measurement 1 Measurement 2 Measurement 3 (if needed)

Comments

Supraspinale Measurement 1 Measurement 2 Measurement 3 (if needed)

Comments

Abdominal Measurement 1 Measurement 2 Measurement 3 (if needed)

Comments

Front thigh Measurement 1 Measurement 2 Measurement 3 (if needed)

Comments

Media calf Measurement 1 Measurement 2 Measurement 3 (if needed)

Comments

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If possible, two measures should be made at each site. A third measure should be

made if the second measure is not within 5% of the first skinfold measure. If two

measures are taken, the mean value is used in further calculations, if three

measurements are taken, the median value is used (Marfell – Jones et al. 2006).

Males

Age Equation

17-19 d = 1.1620 – (0.0630 x LS)

20-29 d = 1.1631 – (0.0632 x LS)

30-39 d = 1.1422 – (0.0544 x LS)

40-49 d = 1.1620 – (0.0700 x LS)

50> d = 1.1715 – (0.0779 x LS)

Table 5: Body density equations for males of differing age groups adapted from Durnin &


Females

Age Equation

16-19 d = 1.1549 – (0.0678 x LS)

20-29 d = 1.1599 – (0.0717 x LS)

30-39 d = 1.1423 – (0.0623 x LS)

40-49 d = 1.1333 – (0.0612 x LS)

50> d = 1.1339 – (0.0645 x LS)

Table 6: Body density equations for females of differing age groups adapted from Durnin &


Body Fat Percentage

The percentage body fat of an individual can be calculated from body density by using

Siri’s equation:

% fat = (4.95 / density – 4.50) x 100 (Durnin & Womersley, 1974)

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The tables below give examples of normative data regarding percentage body fat for

males and females.

Males

Age

Percentiles 20-29 30-39 40-49 50-59 60>

90 7.1 11.3 13.6 15.3 15.3

80 9.4 13.9 16.3 17.9 18.4

70 11.8 15.9 18.1 19.8 20.3

60 14.1 17.5 19.6 21.3 22.0

50 15.9 19.0 21.1 22.7 23.5

40 17.4 20.5 22.5 24.1 25.0

30 19.5 22.3 24.1 25.7 26.7

20 22.4 24.2 26.1 27.5 28.5

10 25.9 27.3 28.9 30.3 31.2

Table 7: Normative data for male percent body fat (Harman & Garhammer, 2008: p.291).

Females

Age

Percentiles 20-29 30-39 40-49 50-59 60>

90 14.5 15.5 18.5 21.6 21.1

80 17.1 18.0 21.3 25.0 25.1

70 19.0 20.0 23.5 26.6 27.5

60 20.6 21.6 24.9 28.5 29.3

50 22.1 23.1 26.4 30.1 30.9

40 23.7 24.9 28.1 31.6 32.5

30 25.4 27.0 30.1 33.5 34.3

20 27.7 29.3 32.1 35.6 36.6

10 32.1 32.8 35.0 37.9 39.3

Table 8: Normative data for female percentage body fat (Harman & Garhammer, 2008:

p.292).

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MULTI-STAGE FITNESS TEST

The Multi-stage fitness test is used to assess the maximal aerobic power of large groups

of subjects; it can be performed with relative ease and requires minimal equipment

(measuring tape, cd, cones, CD player) and a flat surface. The test is based on the

following guidelines:

Illus. 2 Multi-stage fitness test (topendsports.com, 2013).

Participants complete shuttle runs between two lines 20 metres apart.

The running speed is incremental and is controlled by audio signals from a cd

player/tape recorder.

The aim is for participants to complete as many levels as possible.

The test stops when participants can no longer keep up with the pace (3 metres

behind the 20 metre line at the audio signal) or when participants feel they cannot

complete a stage.

Test performance gives an estimate of VO2 Max and is based on the level and

shuttle reached by the participant during the test (Svensson & Drust, 2005).

VO2 Max is predicted from the equation: VO2 Max = (5.587 x speed on the last

stage) – 19.458.

(Leger & Lambert, 1982)

Stage VO2 max (ml.kg.min)

Time (min) Speed (km/h) Split time (s/20m)

7 24.5 2 7.51 9.693

9 31.5 4 8.70 8.276

10 35.0 6 9.30 7.744

11 38.5 8 9.90 7.276

12 42.0 10 10.49 6.862

13 45.5 12 11.09 6.492

14 49.0 14 11.69 6.160

15 52.5 16 12.29 5.860

16 56.0 18 12.88 5.589

17 59.5 20 13.48 5.341

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18 63.0 22 14.08 5.114

19 66.5 24 14.68 4.906

20 70.0 26 15.27 4.714

21 73.5 28 15.87 4.537

22 77.0 30 16.47 4.372

23 80.5 32 17.07 4.219

Table 9: Table for prediction of maximal aerobic power (Leger & Lambert, 1982: p.5)

Below are some normative data regarding VO2 Max values for both men and women of

various ages. Values for maximal aerobic power are in ml.kg.min.

MEN

Age (yrs.)

Percentile 20-29 30-39 40-49 50-59 60>

90 51.4 50.4 48.2 45.3 42.5

80 48.2 46.8 44.1 41.0 38.1

70 46.8 44.6 41.8 38.5 35.3

60 44.2 42.4 39.9 36.7 33.6

50 42.5 41.0 38.1 35.2 31.8

40 41.0 38.9 36.7 33.8 30.2

30 39.5 37.4 35.1 32.3 28.7

20 37.1 35.4 33.0 30.2 26.5

10 34.5 32.5 30.9 28.0 23.1

WOMEN

90 44.2 41.0 39.5 35.2 35.2

80 41.0 38.6 36.3 32.3 31.2

70 38.1 36.7 33.8 30.9 29.4

60 36.7 34.6 32.3 29.4 27.2

50 35.2 33.8 30.9 28.2 25.8

40 33.8 32.3 29.5 26.9 24.5

30 32.3 30.5 28.3 25.5 23.8

20 30.6 28.7 26.5 24.3 22.8

10 28.4 26.5 25.1 22.3 20.8

Table 10: Maximal aerobic power values for men and women (Hoffman 2006: p.75)

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STANDING LONG JUMP

This is a test of maximum muscular power (high-speed strength)

Equipment

A flat area for jumping at least 6 metres in length, this can be indoors in a gym or

outdoors on a track, grass field, AstroTurf etc.

A tape measure at least 3 metres long.

Masking tape.

A pre-marked jumping mat may also be used.

Personnel

A distance judge and a recorder.

Procedure (tape measure)

Mark a start line on the floor/ground using a 2-3 foot strip of tape.

The participant stands with the toes just behind the starting line.

The participant performs a countermovement and jumps forward as far as they can.

The participant has to land on their feet for the jump to be scored, if not, the jump is

repeated.

A marker is placed at the back of the participant’s rearmost heel and the tape

measure is used to determine the distance between the starting line and the

marker.

The best of 3 jumps is recorded to the nearest 1cm.

(Harman & Garhammer, 2008)

Procedure (jump mat)

Participant stands with their toes just behind the starting line.

Participant performs a countermovement and jumps forward as far as possible.

Participants must land on their feet for the jump to be scored, otherwise the jump is

repeated.

The imprinted mat line closest to the back edge of the athlete’s rearmost heel

shows the jump distance.

The best of 3 jumps is recorded to the nearest 1 cm.

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(Harman & Garhammer, 2008)

Illus. 3 standing long jump (topendsports.com, 2013)

Normative data for standing long jump in elite males and females:

MALES FEMALES

% Rank Inches CM Inches CM

90 148 375 124 315

80 133 339 115 293

70 122 309 110 279

60 116 294 104 264

50 110 279 98 249

40 104 264 92 234

30 98 249 86 219

20 92 234 80 204

10 86 219 74 189

Table 11: Standing long jump normative data (Hoffman, 2006: p.58).

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VERTICAL JUMP

This is also a test of maximum muscular power (high-speed strength)

Equipment

A smooth wall with a ceiling higher than the highest jumper’s jump height.

A flat surface with good traction.

Chalk of a different colour than the wall.

Measuring tape or stick.

Personnel

One tester and one recorder

Procedure

The tester should rub chalk on the fingertips of the participant’s dominant hand.

The participant stands with his/her dominant shoulder 6 inches (15cm) from the wall

and, with both feet flat on the floor, reaches as high as possible with the dominant

hand to make a chalk mark on the wall.

The participant lowers the dominant hand and without a preparatory step, performs

a countermovement by quickly flexing both the knees and hips, moving the trunk

forward and downward and swinging the arms backward. The dominant arm

reaches upward while the other arm moves downward relative to the body.

At the highest point of the jump, the participant puts a second chalk mark on the

wall with the fingers of the dominant hand using a swiping motion of the fingers.

The score is the vertical distance between the two chalk marks.

The best of 3 attempts is recorded to the nearest 0.5 inches or 1 cm.

This test can also be performed using instruments such as a vertec device, timing mat

or force platform.

(Harman & Garhammer, 2008).

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Illus. 4 Vertical jump (jumphigherscience.com, 2013).

Below are some normative data concerning vertical jump test scores for men and

women:

Gender Excellent Above average Average Below average Poor

Male >70cm 56-70cm 41-55cm 31-40cm <30cm

Female >60cm 46-60cm 31-45cm 21-30cm <20cm

Table 12: Vertical jump data (jumphigherscience.com, 2013).

PRESS UPS

This test is designed to assess local muscular endurance.

Equipment

Female athletes require a 4-inch (10cm) diameter foam roller.

Personnel

One person to record and one to judge technique.

Procedure

Male – The correct start position is with the hands shoulder width apart and elbows

and body straight.

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Female – Women start in a similar position to the men except the knees touch the

ground instead of the feet, the knees are flexed at 90 degrees and the ankles

crossed.

Male - The low position for males is when the chest makes contact with the

recorders fist, which is held vertically against the ground.

Female – The torso should make contact with a foam roller on the ground.

For both standards, repetitions that do not meet the required low position are not

counted.

All participants complete as many repetitions as possible until exhaustion.


Illus. 5 Male press up technique (Warrior fitness, 2011).

Illus. 6 female press up technique (restorepersonaltraining.com, 2007).

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Normative data regarding press ups for male and female participants is presented below:

AGE & SEX

20-29 30-39 40-49 50-59 60-69

Category M F M F M F M F M F

Excellent 36 30 30 27 25 24 21 21 18 17

Very Good 35 29 29 26 24 23 20 20 17 16

29 21 22 20 17 15 13 11 11 12

Good 28 20 21 19 16 14 12 10 10 11

22 15 17 13 13 11 10 7 8 5

Fair 21 14 16 12 12 10 9 6 7 4

17 10 12 8 10 5 7 2 5 2

Needs Improvement

16 9 11 7 9 4 6 1 4 1

Table 13: Normative data for press ups by age and sex (Harman & Garhammer, 2008:

p.280).

BENCH PRESS

This is a maximum muscular strength (low-speed strength) test (Harman & Garhammer,

2008) while it is also a common upper body strengthening exercise which works most of

the major muscle groups of the anterior upper torso (Smith et al. 2007).

Equipment

Barbell, weight plates and two safety locks, enough weights to accommodate the

maximum load lifted by the strongest athlete and a variety of weight plates allowing

for 2.5kg increments in weight.

Personnel

One spotter and one recorder.

Bench press procedure

Start procedure

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Lie down on the bench in the 5 point body contact position (Head, shoulders and

upper back and buttocks flat on the bench and both the left and right feet flat on the

floor).

Eyes below the racked bar.

Grasp the bar with a closed, pronated grip slightly wider than shoulder width apart.

Move the bar off the supports (use spotter if needed).

The bar is positioned over the chest with elbows fully extended.

All reps start from this position.

Downward Movement

Bring the bar down to touch the chest.

Keep the wrists stiff and the arms perpendicular to the floor and parallel to each

other.

Maintain the 5 point body contact position.

Upward movement

Push the bar up until the elbows are fully extended.

Wrists stiff, arms perpendicular to the floor and parallel to each other.

Maintain 5 point body contact position.

Do not arch the back or raise the chest to meet the bar.

When finished, rack the bar (use spotter if needed).

Always grip the bar until it is securely racked.

(Earle & Baechle, 2008).

1RM Bench Press procedure

A spotter should be located at the head of the bench during the test to help the

athlete raise the bar on a failed attempt and to help in placing the bar back on the

rack.

The athlete warms up first with 5-10 repetitions of a light-moderate weight.

The athlete may then complete two heavier warm up sets of 2-5 repetitions before

his/her actual first 1RM attempt.

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Usually, the 1RM should be measured within 3-5 attempts after the athlete has

warmed up, otherwise fatigue may come into play and detract from the final result


Testing protocol

1. The athlete warms up with a light resistance that allows 5-10 reps.

2. Give a 1 minute rest.

3. Estimate a warm up load that allows an athlete to complete 2-3 reps by adding 4-

9kg or 5-10%.

4. Give the athlete a 2 minute rest.

5. Estimate a conservative load that is near maximal but will let the athlete complete 2-

3 reps by again adding 4-9kg or 5-10%.

6. Give a 2-4 minute rest.

7. Increase the load again by 4-9kg or 5-10%.

8. Instruct the athlete to attempt a 1RM.

9. If the athlete was successful in his/her attempt, go back to step 7. If the athlete

failed then provide a 2-4 minute rest and decrease the load by 2-4kg or 2.5-5%.

Then return to step 8.

Testers should continue to increase or decrease the load until the athlete can

complete one repetition using proper exercise technique. Ideally, it should take

around 3-5 testing sets to determine an athlete’s 1RM.

(Baechle et al. 2008).

Illus. 7 Bench press technique (Everkinetic, 2010).

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The table below provides some data regarding bench press values (relative to bodyweight)

in the general population:

20-29yrs 30-39yrs 40-49yrs 50-59yrs 60>yrs

% rank M F M F M F M F M F

90 1.48 0.54 1.24 0.49 1.10 0.46 0.97 0.40 0.89 0.41

80 1.32 0.49 1.12 0.45 1.00 0.40 0.90 0.37 0.82 0.38

70 1.22 0.42 1.04 0.42 0.93 0.38 0.84 0.35 0.77 0.36

60 1.14 0.41 0.98 0.41 0.88 0.37 0.79 0.33 0.72 0.32

50 1.06 0.40 0.93 0.38 0.84 0.34 0.75 0.31 0.68 0.30

40 0.99 0.37 0.88 0.37 0.80 0.32 0.71 0.28 0.66 0.29

30 0.93 0.35 0.83 0.34 0.76 0.30 0.68 0.26 0.63 0.28

20 0.88 0.33 0.78 0.32 0.72 0.27 0.63 0.23 0.57 0.26

10 0.80 0.30 0.71 0.27 0.65 0.23 0.57 0.19 0.53 0.25

Table 14: Bench press data (relative to body weight) by age and gender (Hoffman, 2006:

p.34).

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Fitness testing data collection sheet

Name Date

Sport Age

Assessor

Comments

Resting heart rate

Height (cm)

Weight (kg)

BMI [body mass (kg) / height (m sq.)]

Comments

Bleep test Stage

Speed

VO2 Max (5.587 x speed on last stage) – 19.458

Comments

Standing long jump Jump 1

Jump 2

Jump 3

Best jump

Comments

Vertical jump Jump 1

Jump 2

Jump 3

Best jump

Comments

Press ups Reps completed

Comments

Bench press 1 RM (kg)

Comments

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SECTION 7.

DEMANDS OF THE SPORT

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FOOTBALL

Photograph. 1 Football (Johnson, 2011).

According to Reilly et al. (2000):

About 70% VO2 Max is used during a game.

The main metabolic pathways are aerobic.

Tibialis anterior

helps stabilise

planted foot

Quadriceps and

hip flexors help

to stabilise

standing leg

Hamstrings

help flex the

knee

Calf muscles

help to

plantar flex

foot

Plantar

flexion of

foot

A strong core

provides a

stable base for

limb

movement

The quadriceps

help to extend

the knee

Triceps helps

extend the

forearm to aid

balance

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Those who can sustain a high work rate throughout a game, gain an advantage

over players who are equally skilled but less fit.

Activity involved in play is mostly anaerobic

Competitive games call for an all-out sprint on average every 90secs and high

intensity effort every 30secs for all players.

Anaerobic activity may constitute the more crucial elements of the game e.g.

scoring a goal, winning possession etc.

Muscle strength is important in kicking, jumping, tackling and tolerating physical

contact.

Anaerobic power is also important for acceleration and leaping.

Distribution of strength and a balance between flexors and extensors is important in

injury prevention as is flexibility in the hamstrings and hip flexors.

Upper body strength is important in coping with the physical nature of football.

In the paper “Performance characteristics according to playing position in elite soccer” Di

Salvo et al. (2007) found that:

Whole match activity-positional differences

Regardless of position, average distance covered during a game was 11393 +/-

1016m, ranging from 5696 to 13746m.

Midfielders covered a significantly greater distance than defenders and forwards.

Central midfielders cover the greatest distance in intensities from 11.1-19km/h

Wide midfielders cover the greatest distance at intensities of 19.1km/h and above.

Both central defenders and central midfielders cover a significantly shorter distance

in sprinting than all other positions.

Average distance covered

Independent of position = 11393m

Central defender = 10627m

Full back = 11410m

Central midfield = 12027m

Wide midfielders = 11990m

Forward = 11254m

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Distance covered with ball

Wide midfielders covered the most distance with the ball (286 +/- 114m).

Central defenders covered a significantly smaller distance with the ball than any

other position.

1ST V 2ND Half Variations

Greater distance was covered in the 1st compared to the 2nd half.

More distance was covered in the 2nd half at low work intensity (0-11km/h).

More distance was covered at medium intensity (11.1-19km/h) in the 1st than the 2nd

half.

For submaximal (19.1-23km/h) and maximal (>23km/h) no differences were found.

Comparisons between halves according to different positions

In the 2nd half midfield players covered significantly greater differences by walking

and jogging (0-11km/h).

Low intensity running (11.1-14km/h) decreased in all positions except full back.

Forwards covered a significantly greater distance with the ball in the 2nd half.

High Intensity Activity (>23km/h)

Over 90 minutes players performed 17.3 (+/- 7.7) bursts of high intensity activity

usually covering 19.3m (+/- 3.2m).

Full backs (20.0 +/- 7.0), Wide midfielders (22.0 +/- 6.7) and Forwards (20.7 +/- 6.9)

performed significantly more high intensity activity than central defenders (11.2 +/-

5.2) and central midfielders (13.7+/- 6.2).

Distance covered during these bursts averaged from 17.9 – 20.2m across all

positions.

Overall

Distance covered appears to be related to position.

The greater distances covered by midfielders at high intensities may be due to

higher VO2 Max values.

During a match, players spend:

58.2-69.4% walking and jogging (0-11km/h) corresponding to 6958-7080m

13.4-16.3% low speed running (11.1-14km/h) covering 1380-1965m.

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12.3-17.5% moderate speed running (14.1-19km/h) 1257-2116m.

3.9-6.1% High speed running (19.1-23km/h) 397-738m.

2.1-3.7% sprinting (>23km/h) 215-446m.

Players also perform backwards, sideways and diagonal movement as well as

jumping, dribbling, tackling, shooting and rapid changes in speed and direction.

Central defenders spent more time walking and jogging (0-11km/h) and covered

more distance in this category than players in any other position.

Midfielders spent the smallest amount of time walking and jogging and covered the

largest distance at low-moderate speed running.

Wide midfielders spent the highest amount of time and covered the most distance in

high speed running and sprinting categories.

High speed sprints were rarely longer than 20m.

Acceleration is important to football players.

Players spare energy in the 2nd half by increasing walking and jogging time and

decreasing medium intensity activity.

The authors recommend that training should be based on the specific requirements

of each position to ensure that players can fulfil their tactical responsibilities during

the game.

According to Howe & Hanchard (2003) the main muscles used in football are the:

Gluteals

Hamstrings

Calf muscles

Hip flexors

Quadriceps

Tibialis anterior

Adductors

Erector spinae

Plantor flexors

Strength and

Conditioning Team

AMERICAN FOOTBALL

Photograph. 2 American football (Bolten, 2008).

According to Hoffman (2008), American football:

Primarily consists of repeated maximum intensity bouts of exercise.

Each position has different responsibilities so the physical demands each player

experiences are different.

The anaerobic energy system is the main energy system used by the body during a

game of American football.

According to the authors of this paper 90% of the energy production during a game

comes from the phosphagen energy system with the remaining energy coming from

the glycolytic energy system.

Force and power are performance indicators in American football.

Good lower and upper body strength is also required.

Strength, speed and power performance have been said to differentiate between

starters and non-starters.

Power, speed and agility have been shown as valid predictors of NFL draft status.

Olympic lifting exercises can help enhance leg strength and running speed.

Secora et al. (2004) compared the physical and performance characteristics of NCAA

division 1 football players in 1987 and again in 2000 and found that:

Tibialis

anterior

helps

dorsiflex the

ankle

Hamstrings

flex the knee

Triceps

extend arm to

provide

balance

Quadriceps

help extend

the knee

The muscles at

the hip, pelvis

and spine help

stabilise the

body

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Conditioning Team

Significant vertical jump power is important.

The variables they compared included: 40yd dash, vertical jump, bench press,

squat, bench/wt %, bench squat %, power and fat free mass.

The stated that strength and conditioning has had a positive impact on the strength,

speed and power of players.

If we look at some of the variables that Secora et al. (2004) used we can identify some

important performance variables of American football:

40yd dash is used to measure sprint speed and involves the quadriceps and

hamstrings (Harmann & Garhammer, 2008).

The vertical jump primarily involves the glutes and quad muscles (Harmann et al.

1991) and is used to test maximum muscular power (high-speed strength)

(Harmann & Garhammer, 2008)

The bench press tests low speed maximum muscular strength (Harmann &

Garhammer, 2008) and involves the pectoralis major, anterior deltoids and triceps

brachi (Earle & Baechle, 2008).

The squat also tests low speed maximum muscular strength, it works both the hip

and thigh and uses the gluteus maximus,semimembranosus, semitendinosus,

biceps femoris, vastus lateralis, intermiedius and medialis as well as the rectus

femoris.

Strength and

Conditioning Team

ROWING

Photograph.3 Rowing (Rogers, 2005).

According to Gee et al. (2011):

Aerobic metabolism is the main energy contributor in rowing

It primarily takes place over 2,000m and lasts 5.5 – 7.0 minutes.

Anaerobic qualities like muscular strength and performance are also important

performance indicators.

Rowing performance relates to lower body strength and power.

Maximum strength, starting power and muscular endurance are important in rowing.

It is recommended that rowers perform strength training exercises that require the

upper and lower body to work together in a co-ordinated manner to improve whole-

body strength.

Olympic lifts, squat and deadlifts are relevant exercises for rowing.

Speed is also developed but usually on the water.

A study by Hase et al. (2002) noted that the main joints involved were those of the:

Lumbar spine

Hip

Knee

Hamstrings

help flex the

knee

Triceps

extend the

arm

Biceps help

pull the oar

towards the

body

Abdominal

muscles

help

stabilise the

core

Deltoids

help to

stabilise the

shoulder

The erector

spinae helps

connect the

legs and the

back

Strength and

Conditioning Team

Ankle

Shoulder

Elbow

While So et al. (2007) observed some of the main muscles involved to be:

Abdominals

Erector spinae

Quadriceps

Hamstrings

Calves

Biceps

Deltoids

Brachioradialis (forearm)

Strength and

Conditioning Team

NETBALL

Photograph. 4 Netball (Naparazzi, 2008).

According to Davidson & Trewartha (2008):

Centres cover a greater distance and have a higher overall work rate than goal

shooters (GS) and goal keepers (GK).

Centres cover 8km during a game with GS and GK covering about 4.2km.

This is because the centre (C) can cover all areas of the court except the shooting

circle

Centres also jog and run more and spend a lower amount of time stationary than

the other 2 positions.

GS and C sprint more than the GK

GK shuffle more than the GS but are similar to distance shuffled by the C.

This indicates that sprint ability is important for the positions of C and GS.

Netball is an intermittent sport where players change activity mode every few

seconds.

Centres perform significantly more total work (19.7mins) than GK (15.1) and GS

(10.8).

The authors report a work:rest ratio of 1:3.1

Plantar flexion of the

ankle Tibialis anterior

helps to stabilise

planted foot

Knee slightly flexed Quadriceps

extended

Triceps help to

extend arms

Wrists extended

Anterior and lateral

deltoids help to raise

arms

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Conditioning Team

Work rate for centres is 1:1.9 GK = 1:2.9 and GS = 1:4.5

These findings suggest that both aerobic and anaerobic conditioning is important for

netball.

Repeated sprint training should be included for centres and Goal keepers.

Training for centres should include longer work periods to develop the lactate

threshold as they cover a greater distance and have shorter rest periods than the

other 2 positions.

GS also need sprint training but since they have increased rest periods, the authors

recommend that they work at a higher intensity than centres but are given

increased rest periods.

All players should do short sprints (5s) to mimic the demands of the game.

Goal keepers should train both their aerobic and anaerobic systems and include

high intensity shuffling movements in training.

Players change activity on average every 4.1 seconds so ability to change speed

and direction are crucial.

According to Netball New Zealand (2013) some of the main muscles used in netball are

the muscles of the:

Chest

Arms

Legs

Shoulders

Back

Core

Strength and

Conditioning Team

HOCKEY

Photograph. 5 Field hockey (Oviedo Ortiz, 2011).

Lemmink & Visscher (2006) observe that:

Filed hockey requires a high degree of physical fitness.

In womens hockey 20% of the game is spent in high intensity activity such as

running or sprinting.

High intensity activity (5 secs) is alternated with low intensity activity such as

walking or jogging (18 secs).

The authors note that hockey is an aerobically demanding game incorporating brief

efforts of anaerobic activity.

It could be said that hockey requires all 3 energy systems, aerobic, anaerobic and

intermediate (adenosine triphosphate, phosphocreatine).

According to Anders and Myers (2008) the main muscles used are the:

Lower back

Hips

Hamstrings

Quadriceps

Hamstrings

help flex the

knee to 90

degrees

The

quadriceps

help to

extend the

knee

Biceps help

to flex the

forearms

The

abdominal

muscles are

involved in

stabilising

the core

Slight dorsi

flexion of

foot

Deltoids

help with

raising arms

Strength and

Conditioning Team

Groin

Calves

Achilles tendon.

Strength and

Conditioning Team

BADMINTON

Photograph. 6 Badminton (Page, 2012).

According to Ooi et al. (2009) badminton is said to be:

The world’s fastest racket sport.

Typical movements involved are shuffling, jumping, twisting, stretching and striking.

It requires both upper and lower body strength.

The sport requires both aerobic and anaerobic capacity.

It can be characterised by repetitive, short-duration, high intensity efforts with high

frequency movement.

Hughes and Cosgrove (2007) observe that:

Matches range from 20min – 1hr.

Rallies last less than 10 seconds with rest periods of about 15 seconds.

Strength, power, flexibility, speed and agility are essential for success.

Elite players maintain heart rates above 75% of max in doubles and above 80% in

singles.

Sakurai & Ohtsuki (2000) note that some of the upper body muscles used include the:

Biceps

Foot

planted

Plantar

flexion of

ankle

Calf muscles

help with

plantar

flexion

Hamstrings

help to

slightly flex

the knee

Wrist

extended

Wrist flexed

Quadriceps

and

hamstrings

help

stabilise the

knee

Triceps help

to extend

the arm

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Conditioning Team

Triceps

Trapezius

Extensor carpi radialis and flexor carpi ulnalis (wrist muscles).

The pectorals, anterior deltoids, glutes, hamstrings and quadriceps are also important

muscles used in badminton.

Strength and

Conditioning Team

SWIMMING

Photograph. 7 Swimming (Simply swim UK, 2012).

Swimming involves both the aerobic and anaerobic energy systems with maximal

aerobic power being an important component of swimming.

Energy expenditure increases with velocity.

Cardiac output at a given oxygen uptake is similar to that of running but maximal

values in swimming may be lower than in running.

Swimming performance involves the interaction of physical, biomechanical,

physiological and psychological factors.

Most swimmers compete in events that last less than 2 minutes.

Swimming training usually involves aerobic, anaerobic, muscular power and

technique training.

(Holmer, 1992).

Triceps extend

the arm

Fingers

together Postural

alignment

between

shoulders and

hips

Neck rotated Biceps flex the

forearm

Wrist flexed

Deltoids help

with

movement of

the arm at the

shoulder

Strength and

Conditioning Team

The main muscles involved in swimming appear to be:

Wrist muscles

Biceps

Triceps

Posterior and anterior deltoids.

Pectorals

Latissimus dorsi

Tibialis anterior

Quadriceps

Hamstrings

Calf

(Ikuta et al. 2010).

Strength and

Conditioning Team

CYCLING

Photograph. 8 Cycling (Gsl, 2007).

Cycling usually requires a large aerobic capacity however Balmer et al. (2000) cited

by Davison & Wooles (2007: p.161) notes that “maximal power output from an

aerobic test is more relevant and a much better predictor of performance for

cyclists.” than VO2 max (Davison & Wooles, 2007).

Time trial (TT) or flat terrain specialists are generally taller and heavier than

mountain specialists.

Average VO2 max values are between 70-80ml/kg/min.

The ability to maintain high percentages of VO2 max over time is also necessary at

elite level.

Most authors agree that the aerobic threshold occurs at 90% VO2 max and

maximal power output in professional cyclists.

The authors suggest that for professional cyclists, once a certain training status is

reached, further increases in training intensity and volume do not result in VO2 max

improvement. They advocate developing training programmes that will enable

riders to sustain high percentages of VO2 max for prolonged periods of time

instead. (Lucia et al. 2001)

Biceps

slightly flex

the forearm

Hamstrings

help flex the

knee to

almost 90

degrees

Good

postural

alignment

from

shoulders

to hips

Quads

help

extend

the knee

The

hamstrings

and

quadriceps

provide most

of the power

during

cycling

Strength and

Conditioning Team

According to Hautier et al. (2000) some of the main muscles used in cycling are the:

Glutes

Quads

Hamstrings

Calves

Fonda & Sarabon (2010) also note that the hip muscles are used during cycling and that

the main joints used are the hip, knee and ankle.

Strength and

Conditioning Team

RUGBY

Photograph. 9 Rugby (Selim, 2011).

Duthie et al. (2003) cited by Tong & Wiltshire (2007: p.262) state that: “rugby requires high

levels of skill combined with equally high levels of aerobic and anaerobic

fitness…positional differences exist within rugby union which have implications for training

prescription and testing procedures.”

The main differences are:

Front row positions demand strength and power.

Locks should be tall with a large body mass.

Loose forwards need strength and power with excellent speed, acceleration and

endurance.

Inside backs require strength, speed and power.

Outside backs require considerable speed to out-manoeuvre their opponents.

There is still disagreement as to whether a high VO2 max is important in rugby, some

authors say yes while others say it is relevant but not a significant factor.

High anaerobic capacity is required during sustained and repeated intense efforts.

High levels of muscular strength and power are important for success in scrums,

rucks and mauls.

Tibialis

anterior

helps to

stabilise

foot

Plantar

flexion of

foot

Quadriceps

and hips

help

stabilise

standing leg

The

quadriceps

aid

extension of

the leg

Hip muscles

help with

kicking

action

Triceps

extend

forearm for

balance

Strength and

Conditioning Team

Speed and acceleration are also required during a game.

Rugby requires endurance, speed, flexibility, agility and power.

While forwards are engaged in intense activity. Backs tend to be walking, standing,

running in support or covering in defence.

Forwards spend more time pushing and competing for the ball while backs spend

more time in intense running.

Total work performed is generally lower for the backs than for the forwards.

85% of game time is spent in low intensity activities and 15% in high intensity

activity.

High intensity activity is made up of running, pushing, tackling and competing for

the ball.

Average rest periods last from 33-40 seconds.

Average duration of work is 19 seconds with a work rest ratio of 1:1.9

Typical sprint distance in a game is 20m.

(Duthie et al. 2003)

Some of the main muscles used in rugby are:

Pectorals

Biceps

Latissimus dorsi

Serratus anterior

Infraspinatus

(Herrington & Horsley, 2009.)

As the squat is listed as one of the strength testing exercises for rugby by Tong & Wiltshire

(2007) it could be said that the glutes, hamstrings and quads are also important lower

body muscle groups (Earle & Baechle, 2008).

Strength and

Conditioning Team

BASKETBALL

Photograph. 10 Basketball (Glanzman, 2013).

Muscular Strength

Some exercises mentioned by strength and conditioning (S&C) coaches include:

Bench press

Leg press

Squat test

Pull ups

Biodex isokinetic lower body at 60 degrees

The calf muscles

aid plantar flexion

of the ankles

Hips, knees and

ankles extended

Shoulders raised

Stabilisation of

core provides a

solid base for

limb movement

Triceps help to

extend the

forearm

Wrist extended

The quads help

to extend the

knee

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Standing 8kg medicine ball throw

Grip

5 rep max

185 RM

Muscular Endurance

Exercises to test muscular endurance included the following:

Bench press to fatigue at 185lbs

1 minute crunch and sit up test

Push ups

Dips

Pull ups

Biodex (low body) at 300 degrees

Muscular Power

Tests of muscular power:

Vertical jump

Vertical jump and leap

Running and approach vertical jump

1 step vertical jump

Countermovement vertical jump

Repeat vertical jump

3-5 step vertical jump

Horizontal and long jumps

Agaton thrust

Seated medical ball throw

Snatch press

High pulls

Power clean

5 RM

Flexibility development

Static stretches

Dynamic, PNF and ballistic stretching

Average duration of pre-practice flexibility session 13.5 +/- 4.0 mins

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Static stretches held for 14.9 +/- 3.9 secs

Speed development

Plyometrics

Speed and endurance training

Form running

Resisted running

Over speed training

Sand and hill running

Pool running

Deceleration work

Speed rope

Complex training

Plyometric drills

Upper body plyometrics

Box drill, multiple hops or jumps

Jumps in place and bounding

Standing jumps

Depth jumps

Strength/Power development

2-4 days p.w. in off season

15-60 mins long

In-season 2 days p.w. was most common

19/20 coaches used Olympic weightlifting

The squat and its variations, Olympic lifts and its variations, core exercises and

lunges are all important exercises

17/19 coaches used periodization

3-5 sets of 2-10 reps was commonly used in the off season

In season (12-15 reps in 1-3 sets, 6-10 in 2-3 sets 2-5 in 1-3sets)

Olympic lifts and squats are the most commonly used exercises overall.

(Simenz et al. 2005)

It would appear that some of the major muscles used in basketball are the:

Quadriceps

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Conditioning Team

Hamstrings

Pectorals

Anterior deltoids and the deltoids

Triceps

Glutes

Abdominals

Trapezius

Calf muscle

Biceps

Latissimus dorsi

Strength and

Conditioning Team

SECTION 8.

PERIODIZATION

Strength and

Conditioning Team

PERIODIZATION

In order to design optimal performance strategies for athletes, coaches must design a

training plan that both maximises the performance potential of the athlete at a future

known date and reduces the risk of the athlete becoming fatigued or over-trained during

the time leading up to that date (Smith, 2003). In order to foster long term training and

performance improvements, strength and conditioning coaches should include pre-

planned variations in training specificity, intensity and volume, organised into periods or

cycles within the overall training programme. This strategy is known as periodization

(Wathen et al. 2008).

Periodization gives the strength and conditioning coach or sports science team a frame

work from which a programme can be drawn up for a specific situation or event. It lets the

support team control the stress and regeneration that is necessary for training

improvements. The planning of a periodized training programme for an athlete helps

create regularity in the training process and lifestyle while also decreasing the risk of

monotony and mental saturation by varying the training programme. Periodization also

lets the athlete and support team establish objectives, training emphasis and test

standards for each phase of training which helps eliminate the random approach to

training that could result in large increases in volume or intensity with insufficient time

allocated to regeneration (Smith, 2003).

There have been a number of types of periodization developed over the years:

Linear

This method is based upon changing the exercise volume and load across a number of

mesocycles (Lorenz et al. 2010). Increases are gradual and progressive over time


Non-linear

This type of periodization involves changing the volume and load of the exercises more

frequently e.g. daily, weekly etc. in order to give the neuromuscular system more frequent

periods of recovery (Lorenz et al. 2010).

Block periodization

This approach involves creating training blocks or cycles which focus on a large amount of

exercises aimed at developing a minimal number of the athlete’s targeted abilities. This

approach generally includes 3 blocks:

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Developmental blocks in which the athletes workload is gradually increased to

maximum.

Competitive blocks in which the load levels stabilise and athletes are afforded more

time to focus on competitive performance.

Restoration blocks in which the athlete employs active recovery to prepare for the

next developmental programme.

The sequencing and timing in which these blocks occur depends on the athletes schedule

and training response. One mesocycle block generally lasts around 2-4 weeks; this allows

biochemical, morphological and coordinative changes to take place without the athlete

experiencing significant fatigue. Joining single mesocycles forms a training stage and

correct sequencing of the training stages will benefit athlete performance in terms of

peaking at the required times (Issurin, 2010).

Responses to training stress

Periodization involves the manipulation of training variables such as loads, sets and

repetitions in order to maximise training adaptations and prevent over-training syndrome.

A good periodized programme should optimise the principle of overload, which refers to

the process by which the neuromuscular system adapts to unaccustomed loads or

stressors. Variables such as intensity, volume and frequency are set out in the training

programme and it is the interaction between these variable that results in overload (Lorenz

et al. 2010).

Alterations and changes to training load or stress and volume and intensity are required for

the neuromuscular system to maximally adapt. These increased demands result in

increased muscular performance from the neuromuscular system. If a training programme

allows the neuromuscular system to adapt to stressors without subsequent changes in

overload then no further adaptations are needed and increases in the desired outcome will

eventually stop. Periodization should help avoid this problem due to the fact that the load

on the neuromuscular system is constantly changing; this is also beneficial in combatting

boredom with training as the changes in load add variation to the workout (Lorenz et al.

2010).

If the body experiences new or more intense stress the first response is the shock or alarm

phase. This could last anywhere from a few days to a few weeks with the athlete feeling

sore and stiff and possibly experiencing a reduction in performance. The resistance phase

occurs next, during this time, the body adapts to the stress and stimulus that has been

placed upon it and returns to normal functioning. During this phase, the body also shows

an ability to withstand the stress that was placed upon it; this quality may be visible for

some time depending on the health and training status of the athlete. The athlete will rely

Strength and

Conditioning Team

on neuromuscular adaptations to continue training while the muscle tissue is adapting by

making various biochemical, structural and mechanical adjustments which lead to an

increase in performance, this phase of adaptation is sometimes called super-

compensation (Wathen et al. 2008).

If training stress remains at an increased level for too long, the exhaustion phase may be

reached. This phase exhibits some of the symptoms noted during the alarm phase and

the athlete loses their ability to adapt to the exercise stressor. If the training stress is too

great or the programme lacks variety there is a danger that issues such as overtraining,

staleness or boredom may occur while outside issues such as work, lack of sleep etc.

could also result in the exhaustion phase (Wathen et al. 2008).

Overtraining

Overtraining generally occurs when there is a lack of balance between training and

recovery time. Many terms have been used to describe overtraining with two of the most

common being staleness and burnout. Silva (1990) cited by Smith (2003: p.1118)

describe staleness as “an initial failure of the body’s adaptive mechanisms to cope with

psychological and physiological stress”. Burnout on the other hand is considered to be

more severe than staleness with Smith (1986: p.37) observing that it represents “complex

interactions between environmental and personal characteristics. It’s most notable feature

is a psychological, emotional and at times a physical withdrawal from a formerly pursued

and enjoyable activity”.

The normal training process includes large amounts of overload training that send athletes

into an overreached state but if this is not monitored it can lead to overtraining.

Overtraining generally results in performance decrements that last three weeks or more as

a result of an imbalance between training, competition and recovery. Overtraining may

also result in an increased risk of illness and infection in an athlete while factors that may

cause overtraining include poor training methods, the lifestyle and social environment of

the athlete as well as health problems. Diagnosis of overtraining occurs when the coach

observes decreased sport-specific performance along with mood disturbances from the

athlete while illness should also be ruled out as a cause (Smith, 2003).

Voight (2002) notes a number of strategies that can be used to prevent overtraining,

including:

Allowing sufficient time for recovery between training sessions.

The athlete should ensure the intake of appropriate food and fluids.

Allow time for passive recovery e.g. hobbies outside of sport.

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Vary the type of training performed.

Sports massage can help rejuvenate the body.

Athletes can recover mentally from sessions by doing simple task such as going for

a walk.

Short term goals can help focus athlete’s minds.

Teaching athletes basic stress management techniques such as deep breathing

and progressive relaxation techniques can help alleviate tension, anxiety or

frustration.

Teaching athletes mental imagery can help improve issues such as self-confidence.

Allowing time for social interactions between coaches and players.

Ensuring training sessions that are organised, competitive and created.

Manipulation of training volume and stress.

Team building activities.

Increased free time for athletes to spend with family, friends etc.

Periodization cycles

Traditionally, periodization breaks the training programme up into a number of time

periods. The largest time period is referred to as a macrocycle which usually lasts for a

year but can also be a period of a number of months or in the case of Olympic athletes

perhaps up to four years. The macrocycle usually contains two or more mesocycles which

can last for a number of weeks or a number of months but the actual number of

mesocycles (appendix 2) generally depends on the athlete’s goals and the number of

competitions they face within the period. The mesocycle is then broken down into two or

more microcycles (appendix 1) which are generally one week long but can last as many as

four weeks depending on the training programme. Microcycles are generally associated

with daily and weekly training activities (Wathen et al. 2008).

Training load

Intensity and volume are generally the variables that are manipulated the most in a training

programme. Sport-specific training also involves the acquiring, developing and perfecting

skill related techniques but the time allocated to practicing these techniques varies in

relation to their importance to the match or competition schedule. As a result,

periodization focuses on shifting the training priorities from high volume, low intensity non

sport-specific activities to low volume, high intensity sport-specific activities over a number

of weeks in order to improve performance and reduce the risk of overtraining (Wathen et

al. 2008).

Strength and

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Training volume generally refers to the duration of training and it is usually reported in

terms of time e.g. minutes per day/week or in terms of distance e.g. 100km per week.

Training intensity refers to how hard the athlete is training and it is measured using a

variety of techniques including heart rate, weight lifted, power output, perceived exertion

etc. As mentioned above these are the two variables that are generally manipulated within

a training programme so taking measures of each one independently may not accurately

reflect the training stress the athlete is under (Coutts et al. no date).

Training load is calculate by multiplying training volume by training intensity and the most

common method for calculating training load is the session-rating of perceived exertion

(session-RPE). This method requires the athlete to provide an RPE score for each

training session as well as the session duration. Athletes are generally required to ask

themselves within 30 minutes of their training session ending “how was my workout?”

Rating Descriptor

0 Rest

1 Very, very easy

2 Easy

3 Moderate

4 Somewhat hard

5 Hard

6 -

7 Very hard

8 -

9 -

10 Maximal

Table 15: Session-RPE scale adapted from Day et al. 2004: p.354

The session-RPE is then multiplied by the session duration to give the training load e.g. a

session lasting 40 minutes with an RPE of 3 is calculated as follows:

Training load = session RPE X duration (minutes) or 3 x 40 = 120 units

The main benefit of monitoring training loads is that the coach will be able to see each

athlete’s tolerance to training as what may lead to improved performance in one athlete

could lead to overtraining in another. Knowledge of tolerance to training loads allows the

coach to modify future training loads to best suit the athlete’s needs (Coutts et al. no date).

Strength and

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Periodization periods

Training phases are usually divided into preparatory, competition and transition. Intensity

begins low and gradually increases while volume starts high and gradually decreases as

the athlete becomes fitter and more conditioned. Novice athletes may not be able to deal

with large changes in these variables while advanced athletes may require large changes

are they are used to training close to the limit of their abilities and as such have a smaller

adaptational window so their volume and intensity may need to be kept high.

Preparatory period

This is usually the longest period and it occurs when there are no competitions and

relatively little sport-specific skill training or game practice sessions. The aim of this period

is to give the athlete a solid base of conditioning in preparation for more intense training.

Conditioning activities begin with low intensity and high volume e.g. long, slow distance

running, high repetition resistance training with light to moderate resistances. As high

volume training is time consuming and causes fatigue, sessions generally do not

incorporate drills designed to improve sport-specific technique which is not a priority during

this period but as the period progresses microcycles can be created by the coach to

gradually increase resistance training loads and sport conditioning intensity as well as

decreasing the training volume thereby freeing up time that can be devoted to sport

technique training (Wathen et al. 2008).

Competition period

The main aim of this period is to peak strength and power through increases in training

intensity and decreases in training volume. Practice of sport specific skills and strategy

also increases as the time spent doing physical conditioning exercises decreases. This

period can last from 1-3 weeks but for athletes involved in organised sport it usually lasts

the whole of the competitive season which is generally many months. This long period of

time means that coaches must manipulate intensity on a weekly basis but in general this

period contains high intensity and low volume training activity. This mesocycle will put the

athlete in peak condition for about three weeks, trying to extend this period may result in

overtraining. If the athlete competes in a sport with a number of major contests spread

across multiple weeks or months, the aim should be to preserve strength, power and

performance levels by implementing a programme of moderate intensity and volume in

order to maintain these variables (Wathen et al. 2008).

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Transition period

The first transition period occurs between the preparatory and competitive periods and

denotes the break between high volume training and high intensity training. It usually

gives the athlete one week of lower intensity, lower volume or a combination of both before

the competition period starts (Wathen et al. 2008).

The second period occurs between the competitive season and the next preparatory

period. It is also known as the active rest or restoration period, it usually lasts 1-4 weeks

and involves unstructured non sport-specific recreational activities of low volume and low

intensity. Excessively aggressive or hard training should be avoided after a competitive

season as the athlete needs time to recover from any injuries and recover physical and

mentally. The second period may also incorporate a one week break between long

phases or periods. This week allows the body to prepare for the increased demand that

the next period will bring (Wathen et al. 2008).

Periodization and sports seasons

Preparation for team sports can differ dramatically from individual sports. It has been

noted that adopting traditional planning in team sports can lead to reductions in lean body

mass, maximal strength of relevant muscle groups, maximal anaerobic power and

maximal speed (Issurin, 2010). As a result the periodization periods in team sports are

generally referred to as off season, pre-season, in-season and post season (Wathen et al.

2008).

Off season

This period takes place between the post season and usually about six weeks before the

first competitive fixture of the next season. It includes most of the preparatory period and it

can be divided into a number of shorter mesocycles if it encompasses a long period of

time (Wathen et al. 2008).

Pre-season

This phase occurs after the off season and leads up to the first match or contest of the

season. It usually contains the late stages of the preparatory period as well as the first

transition period (Wathen et al. 2008).

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In-season

This phase contains all the matches scheduled for that year. As most sports have long

seasons, the training plan will usually have a number of mesocycles arranged around the

most important aspects of the season. Sports with long periods of competition provide a

challenge to the coach when he/she is creating training programmes, as mentioned above,

a solution to the problem may be to include a number of three or four week mesocycles

which are centred around the matches/competitions that the athlete has deemed to be the

most important. This approach does not necessarily mean that the athlete will be in poor

condition for any other matches/contests he/she might have but the training sessions will

be changed to assign greater intensities and lower volumes when the athlete needs to

peak for the most important contests. An alternative approach would be to create a

maintenance programme made up of moderate intensities and low-moderate volumes


Post season

The post season is similar to the second transition period and provides the athlete with

active rest before the beginning of the next preparatory period or off season. It may also

be a good idea for the coach to include shorter active rest periods throughout the

macrocycle rather than exclusively during the post season. An example of this would be to

include week long microcycles of active or relative rest (low intensity and low volume

training) before the beginning of a new mesocycle (Wathen et al. 2008).

Tapering

The tapering phase refers to a period of reduced training before an athlete is due to take

part in a major competition. The training load is reduced substantially during the taper in

order to help decrease any fatigue the athlete may be suffering from but the period of

reduced training should not have a detrimental effect on training induced adaptations. The

athlete and coach must decide by how much the training load can be reduced without

impinging on training components and still retaining or improving adaptations (Mujika,

2011).

During the taper phase the coach may alter variable such as training frequency, duration

of sessions (volume), intensity as well as the length of time for which the training load is

reduced. Intense exercise may be necessary in order to maintain training associated

adaptations when training volume is reduced during the taper period (Smith, 2003).

The taper generally lasts 7-21 days but this will depend on the volume and intensity of the

exercise that the athlete was prescribed prior to the taper commencing while the overall

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fitness of the athlete will also influence the length of the taper. In the case of an

endurance athlete, a taper that lasts longer than 21 days would result in the athlete

maintaining rather than improving performance. Training adaptations will generally start to

be lost after a period of 16 days while if the athlete has a low level of fitness to begin with,

a fast taper of 6-10 days in which the training stimulus is reduced may be required or

period in which the athlete receives alternate days of rest and moderate training over 10

days (Smith, 2003).

In order to implement a successful taper, coaches should generally reduce training volume

by 60-90% depending on the pre taper training and the fitness level of the athlete in

question. This should be done over a 7-21 day period while the training intensity should

be maintained at or above 90% of the athletes VO2 Max in order to maintain fitness

(Smith, 2003).

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SECTION 9.

BUCS TRAINING PROGRAM TEMPLATES

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INTRODUCTION The key element to achieving peak performance, as highlighted in section 7: is planning for it. Designing effective resistance training programmes is a complex and multifaceted process, which requires the careful manipulation of specific training variables to achieve specific performance outcome goals. To help attain these performance outcome goals, this manual contains one macrocycle template, one microcycle template, four training programme templates (see table below) and one UW session Plan.

Training Programme Template Competence Level

1. Resistance Training Programme Circuit Beginner

2. Resistance Training Programme Sets Beginner

3. Set Progression Training Programme Intermediate

4. Strength &Power Training Programme Advanced Note: Just because an athlete is advanced it does not mean they are limited to purely using the strength and power training programme. As a result, an athlete could use a combination of two templates. However, a beginner athlete would not use the Set Progression Training Programme or Strength &Power Training Programme.

Table 16: Four training programme templates. The 6 templates provided within this manual will help S&C coaches with exercise selection, individual load prescription and the organisation of training loads, which will ultimately allow a particular training emphasis to be achieved in a set period of time. Consequently, helping to ensure S&C coaches offer training sessions that are in accordance with the principles of individualisation and specificity. These training templates will be continuously updated and as a result evolve over time. This evolution will be based largely upon the years of applied experience that has been gained from working with athletes of all ages and competitive levels and the ever expanding scientific knowledge of how the body adapts to training. Therefore, these templates aim to bring together the art and science of developing effective training plans for athletic development. The following sections will address each template, specifically with regard to how the S&C coach will use and implement these templates into effective practice.

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TRAINING CYCLE TEMPLATES

MACROCYCLE The macrocycle reflects the grouping of mescocycles within an annual plan and must be based on the concept of periodization for achieving superior physical conditioning (Robinson 2010). Doing so through a logical and systematic manner allows the S&C coach to organise and conduct effective training programmes. In this manual the macrocycle template has been divided up by the competitive calendar for both semester one and semester two. In addition, the annual plan is divided into three main phases of training; Preparatory (pre-season) competitive (season) and transition (off-season). Each main training phase is further divided into cycles for strength and power development (e.g. max strength, strength speed, speed strength, power, hypertrophy, pre-habilitation and re-habilitation). Alongside these strength and power phases, depending on the nature of the sport, the athlete will also need to develop varying degrees of speed (acceleration speed, reaction speed, speed endurance) aerobic endurance (base conditioning, speed endurance and race preparation) and skill (foot, speed, hand speed and drills). As a result, the template has be created to accommodate this and allow for the S&C coach to specify when these particular aspects of training will be completed/emphasised during the annual plan. Fundamental to long term planning is the trade-off between volume and intensity (Stone et al. 2007). By manipulating these two main training variables in a fluctuating fashion it allows the S&C coach to dictated the desired training outcome (Bompa and Haff 2009). The macrocycle template has been devised within this in mind. This is because the training stress graph provides a visual representation of the time spent training (e.g volume) and the total stress value for each microcycle (e.g. intensity). To accompany this, the loading pattern at the bottom of the template allows both the athlete and S&C coach to visualise the load increments/pattern per micro cycle. The macrocycle template included in this manual has been created to act as an initial starting point for the new strength and conditioning coach. However, it should be noted the macro cycle only acts as a framework and that the training process required to attain peak physical conditioning is not a rigid course of actions (Smith 2003). Consequently, the S&C coach should be aware that the macrocycle remains open to slight change depending on the sport of the athlete and the results obtained from assessment measures. An example of one approach to designing a macrocycle for the year is provided on page 3. The macro cycle example is a generic annual plan applicable for all University athletes. Due to the annual plan taking into account UW dates, including; semester dates, exam periods, Christmas and Easter breaks. The concept of periodisation to sequentially develop specific areas of physical/ technical abilities of a UW athlete has been proposed in an attempt to maximise performance for the completive period.

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MICROCYCLE A microcycle refers to the structure of a small group of training session and typically lasts a week (Smith 2003). Planning the micro cycle is considered the most influential factor in determining the effectiveness of the training process and should be constructed according to the objectives, volume, intensity and methods that are emphasised in light of the overall training phase (Bompa and Carrera 2005). The micro cycle template has been structured to include the different session categories on the far left hand-side column, week days along the top row, time/stress values for individual days across the bottom row and time/stress values for the different session categories down the far right hand-side column. The coloured squared filled in indicate when a session category was completed and within the coloured squares the time/stress values for that particular session have been filled in. This enables a global time/stress score for the week to be calculated, which allows a method for quantifying and assessing the physiological load associated with the training and is displayed in the bottom right-hand corner of the micro cycle. An example of a micro cycle that has been created for a university netball player and is provided below. This micro cycle has been devised in accordance with the netball players working capacity, need for recovery and her competition schedule. In this instance, it is evident that the athlete has a university game on the Wednesday and a club game on the Saturday. The global time/stress score for training during this particular example was 7 hours and 40mins and 2500. It should be noted that micro cycles must be flexible and as such each micro cycle for each athlete should be modified to address individual circumstances.

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Micro Cycle Proposed

Instructor Name: XXX XXXXXXXXX

Client Name: XXXXXXXXXXXX

Date: 1/92013

Programme No: 3

DAY MON TUES WED THURS FRI SAT SUN Time/ Stress

Netb

all

PM

sessio

n

60x8 =480 60x9=540 120/1020

Te

am

conditio

nin

g

sessio

n

90x6=540 90/540

Weig

hts

AM

sessio

n

30x6=180 30x6=180 60/360

Card

io

30x5=150 60x5=150 60/300

Core

15x3=45 15x3=45 30/90

Fle

xib

ility

/m

obili

ty

10x1=10 10x1=10 10x1=10 10x1=10 40/40

Super

six

ankle

corr

ective

exerc

ises

10x3=30 10x3=30 10x3=30 30/90

Active

recovery

sw

im

30x2 =60 30/60

tota

l

100/570 85/385 70/510 70/160 75/255 70/560 40/60 7hr 40 min/

2500

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TRAINING PROGRAMME TEMPLATES Program Design By way of analogy, each of these training templates are one piece of a rubrics cube, individual to an athlete. The cube comprises individual pieces to be manipulated in slightly different sequences for each athlete, complicated by the fact there are no right and wrong answers, just sound scientific knowledge, combined with experience and expert opinion. Exercise selection For the appropriate selection of exercises the S&C coach must understand; the nature of the various types of resistance exercises, the movement patterns and muscular requirements of the sport, the athlete FMS results, training background, injury status and the aim of the training phase. Exercise order How exercises are arranged in a strength training programme can have a huge influence on the effectiveness of the training session (Sforzo and Touey 1996; Spreuwenberg et al. 2006) There are a number of ways to arrange exercises in a training session. The 5 most common exercise order guidelines are as follows:

Exercise Sequence

1. Multijoint exercises Single-joint exercises

2. Large Muscle group exercises Small muscle group exercises

3. Alternating "Push" and "Pull" exercise

4. Alternating upper and lower body exercises

5. *Prep/Prelim Core exercise Assistance exercises

*NOTE: Only applicable to the strength and power template

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RESISTANCE TRAINING PROGRAMME CIRCUIT A useful method of developing strength endurance is circuit training (Chtara et al. 2008). Circuit training is ideal for general development and has the added benefit of improving work capacity and typically should consist of a minimum of 8-12 exercises. There are a number of ways to construct an actual circuit training program. An example of one approach to designing a circuit training session is demonstrated below. The training session proposed is a rep-based circuit which is the most common form of circuit. In this example the athlete has been prescribed to complete 12-15 reps of 12 exercises, targeting the upper body, lower body and core. These exercises are performed one set at a time, one immediately after the other. After the completion of every circuit (in this case 12 exercises) the athlete should rest for 90s before commencing the next circuit. The first column on the training programme template identifies the area the exercise is targeting. The second column makes the athlete aware of the equipment number/location of the exercise. The third column is dedicated to providing coaching points to the athlete. The forth column identifies the actual exercises to execute and he fifth, sixth and seventh column specify the number of reps, circuits and weight to be lifted, respectively. Progression in this resistance training programme Circuit is judged on the number of repetitions completed. If the athlete can manage the 15 repetitions target for each of the 3 circuits with ease, the programme requires an update.

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Resistance Training Programme Circuit Instructor Name: XXX XXXXXXXXX


Date: 1/92013

Programme No: 3

Sequence /Speed

EQUIP

NO.

COMMENT EXERCISE NAME REPS Circuits WEIGHT

BB Take hold of the bar with your arms at a right

angle Bench press 15 3 35kg

6 Remember to dorsiflexion your feet /seat on

number 3 Leg extension 15 3 40kg

F Keep a constant gap between your chin in your

chest Crunch 15 3 n/a

2 Grip the bar in line with the outside of your

shoulders Lat pull-down to front wide grip 15 3 35kg

1 Remember to position yourself so the red spot

is in line with your knees Leg curl 15 3 45kg

7 Do not allow your feet to make contact with the

ground Bench Hip flexion 15 3 n/a

DB Don’t forget to Drag and lock your arms at the

start

Alternate dumbbell

supination curl

15 3 8kg

12 Make sure your feet hip width apart with your

toes pointing out slightly Leg press 15 3 60kg

F Keep your back straight Plank 15 3 60sec

BB Group the bar so your arms at a right angle at

the bottom of the movement Military press 15 3 25kg

DB Make sure the knee of your trailing leg doesn’t

touch the floor Contralateral lunges 15 3 10kg

F Keep the tension on your abdominals don’t

relax onto the floor Cross sit-ups 15 3 n/a

UPDATE YOUR PROGRAMME: 21/9/2013 CHANGE YOUR PROGRAMME: 14/10/2013

NOTES: DB = dumbbell ,BB= barbell. A circle indicates an upper body exercise, a square indicates a lower body exercise, a triangle indicates an abdominal exercise. Try to do the program in the sequence it is written, but if someone is using a piece of equipment you need and you are short of time you could interchange any circle or any square or any triangle. The important thing with this program is to keep moving smoothly from one exercise to the next.

REST: Exercise continuously from one exercise to another completing the specified reps and set with the designated weight. Rest for 1min 30s before completing the circuit again

If you’ve got any problems get back in touch and we can meet to sort out.

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RESISTANCE TRAINING PROGRAMME SETS There are a number of ways to construct a resistance training programme and is often dependant on the resistance training goal in relation to the overall programme design and competence level of the athlete. An example of a Resistance Training programme is provided below. This Resistance Training programme template provided here can be considered the traditional approach to resistance training as the training session has been prescribed by sets, reps and load, with a specified rest interval between each set completion . The first column of the Resistance Training programme specifies the order in which the exercises should be ideally completed in and also the speed (tempo) of the exercise. The fist number expresses the eccentric phase of the exercise, while the second number represents the concentric phase of the movement. The second column makes the athlete aware of the muscle group that the exercise is targeting. The third column is dedicated to providing coaching points to the athlete. The forth column identifies the actual exercises to execute and he fifth, sixth and seventh column specify the number of reps, sets and weight to be lifted, respectively. .

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Resistance Training Programme Sets Instructor Name: XXX XXXXXXXXX Client Name: XXXXXXXXXXXX Date: 1/92013 Programme No: 3

Sequence

/Speed

Muscle

group. COMMENT EXERCISE NAME REPS Set WEIGHT

1 2 Mid chest

Start= step forward ,punch forward

Drag and lock / finish when you feel

the stretch

Cable cross overs hands high 12-15 3 20kg

3 2 Lower chest Incline the bench to 30° - 33° Incline barbell press 12-15 3 45kg

1 3 Back The grip should be in line with the

outside of the shoulders Wide grip chins 12-15 3 n/a

2 3 Back

Remember to grip your shoulders

back Close grip T-bar row 12-15 3 45kg

3 2 Legs

Your stance needs to be inside of

heels in line with outside of

shoulders

Barbell box squats 12-15 3 40kg

2 3 Legs

Feet hip width apart keep it toes

turned out Leg press 12-15 3 75kg

2 3 Biceps Push your elbows through with the

midpoint Barbell curls 12-15 3 12kg

2 3 Shoulders Raise the dumbbell until your arms

parallel with floor Dumbbell lateral raises 12-15 3 6kg

2 3 Triceps

Turn your wrists back, take a step

back lean forward Triceps push downs 12-15 3 35kg

2 3 Legs Try and give that double Posh at the

top of every rep Standing calf raises 12-15 3 80kg

= Abdominals Only sit forward 25° to 30° Loaded sit ups 12-15 3 n/a

= Abdominals Try to push the arms and shoulders

back into the floor Windscreens 12-15 3 n/a

UPDATE YOUR

PROGRAMME: 21/9/2013

CHANGE YOUR

PROGRAMME: 14/10/2013

NOTES: before your Programme update if you find that you can hit the upper rep range on every exercise and every set and the workout is

starting to feel too easy, (with good technique) send me an email and we can arrange to bring the program update forward.

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SET PROGRESSION TRAINING PROGRAMME For progression into intermediate resistance training status, data from long-term studies suggests that multiple sets be used with systematic variation of volume and intensity over time (Ramatmess et al. 2009). It is important to point out that not all exercises need to be performed with the same resistance for each set during a session. The set progression training programme template is a single progressive method of training whereby the resistance is increased during each set and the repetition range remains constant. An example of a set progression training programme is provided below. The first column of the set progression training programme is dedicated to providing coaching points to the athlete. The second column identifies the actual exercises to perform. The third- sixth column specifies the number of reps and weight to be lifted for each set. The set progression training programme for intermediate to advanced athletes allows the S&C coach to organise their training by using a split routine method whereby athlete can either adopt an upper body/ lower body split or a muscle group split routine. By grouping exercise that target a certain portion of the body (upper/ lower body) or by muscle group (e.g chest, shoulders and triceps) provides the opportunity for the athlete to adequately recovery before targeting the same area again (Baechle & Earle 2008). The example provided is one approach of how to structure a set progression training programme. The session here has been split by muscle group and specifically this session targets the chest, shoulders and triceps, respectively. This order has been chosen to exercise the largest muscle groups first. It is important to note, if triceps push downs in this programme were trained before flat bench, the potential load the athlete could lift on the flat bench would be limited by the triceps as opposed to the pectorals, due to the triceps being in an already fatigued state.

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Set Progression Training Form Instructor Name: XXX XXXXXXXXX


Date: 1/92013

Programme No: 3

Change your Programme by: Four weeks

Speed of repetition: Try to move the way to quickly through the concentric phase, slightly slower with control through the eccentric phase

Rest between exercise: Two minutes

Rest between sets: One minute

Contact your instructor if there is a problem or if you are unsure / injured / unmotivated.

COMMENT EXERCISE

SET 1 SET 2 SET 3 SET 4

REPS WT. REPS WT. REPS WT. REPS WT.

Do not bounce the bar off your chest

Flat bench press 8-12 80kg 8-12 90kg 8-12 95kg x X

Remember to Drag and lock your arms from the start position

Incline dumbbell flies 8-12 25kg 8-12 28kg 8-12 30kg X x

Leans slightly forward to place more emphasis on to the lower

chest Weighted dips 8-12 10kg 8-12 15kg 8-12 18kg x x

Remember to Drag and lock, raise onto its parallel to the

ground DB lateral raises 8-12 8kg 8-12 8kg 8-12 8kg 8-12 10kg

Grip the bar so your arms are at right angles

Press behind their 8-12 25kg 8-12 25kg 8-12 30kg 8-12 30kg

Grip the bar in line with shoulders

Close grip bench press 8-12 50kg 8-12 50kg 8-12 55kg 8-12 55kg

Remember to turn your wrists back, step back, lean forward &

execute Triceps push downs 8-12 40kg 8-12 45kg 8-12 50kg 8-12 55kg

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STRENGTH AND POWER TRAINING PROGRAMME It is widely accepted that muscular strength and power generating capability are of significant importance in determining success in all the sports that have been addressed in this manual. Strength has been previously defined as the peak force or torque (rotational force) developed by a muscle or muscle group under a given set of conditions (Abernethy et al. 1995) Therefore, strength refers to the ability of the neuromuscular system to generate maximum external force. Power can be defined as the rate at which muscle can produce work and is calculates as the product of force and velocity (Enoka 2002). Exercise type The training template has been constructed to accommodate 2 training sessions over a four week training block. Despite a vast amount of resistance training exercises to select from the majority fall under certain groups. The grouping of exercises within this training template has been termed prep and prelim, core and assistance. Prep and Prelim The term 'prep and prelim' has been chosen to characterise the 'warm-up' element of the training session. This is because the definition of preparatory according to the Collins English Dictionary (2001:p.426) is "preparing for something" and, preliminary refers to an action “happening before an in preparation” (Collins English Dictionary, 2001:p.426) for the main event. Consequently, an amalgamation of the two terms has been chosen specifically in the strength and power programme to best reflect the exercises that will take place before the main 'core' part of the session. The exercises selected in the prep and prelim stage aim to optimally prepare athletes to execute the core lifts in a safe and effective manner. The exercise selected in stage can include plyometric, medicine ball, and lighter or explosive resistance exercises (Jeffreys 2007). The purpose of these exercises is to provide a logical progression and provide a stimulus to allow maximal effort on the first set of the core lifts to be achieved. As a result, these types of exercises selected in the prep and prelim stage will be in line with the 'RAMP' method, outlined in the UKSCA position statement regarding warming up (Jeffreys 2007). Core Lifts that are typically classed as core exercises are those that involve multi-joint movements and engage large muscles while activating synergistic (stabilising) muscles (Beachle and Earle 2008). Core exercises receive priority in a training session as these exercises have direct application to the athletes sport. Therefore, it should be noted the use of the word core, in this instance, is to convey the integral or main part of the program, as distinct from core (abdominal) exercises which you would prescribe separately within the assistance exercise section. As a result, the program template has the opportunity to insert four core exercises into the program.

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Speed of Movement for Core Exercises It is important for the strength and conditioning coach to be ever mindful of the need to assist athletes to achieve superior performance. From this standpoint success of any program can only be judged in light of competitive results. There is no point in making an athlete stronger or bigger if subsequently his power to weight ratio drops, leads to slower movement velocity, or he/she cannot make a particular weight category. As this outcome will be deterioration in competitive performance. Consequently, in many instances it is not how strong an athlete is, but how fast he or she can access their strength which is critical to athletic performance (Miller 2012). This is known as the rate of force development (RFD) and is calculated by the change in force by the change in time. Therefore, core exercises executed within this program should always be done as quickly as possible through the concentric phase. The athlete’s intention should always be to move the bar as quickly as possible, while the actual speed of the bar is dictated by the load. This is supported by research which has demonstrated that faster concentric acceleration increases power development to a greater extent in comparison to repetitions performed at a slower velocity (Lachance and Hortobagyi 1994; Young et al. 1993). However, the eccentric phase needs to be executed at slower velocity to control the weight and stabilise the body’s overall posture, while protecting individual joints involved in the movement of the particular exercise. It may be helpful for the new S&C coach to consider varying training intensities as slow or fast movement sessions, rather than heavy or light. Assistance Assistance exercises are supplementary exercises that are typically single joint exercises, engaging one primary joint and are considered less important to improving sport performance than core exercises (Beachle and Earle 2008). which is why there is only the ability to insert three assistance exercises, in comparison to four core exercises. Despite being less applicable to sport performance than core lifts, assistance exercises are performed to maintain muscular balance, help prevent injury, rehabilitate and help isolate and target a specific muscle or muscle group.

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Training variables How to insert exercises into the training template The training template is accompanied by a second sheet whereby a list of exercises for prep and prelim, and assistance exercises are available to choose from. The is an extensive list of exercises, and the exercise selected will be dependent upon what the S&C coach is try to achieve. Once the exercises have been selected, they will have to be typed into the training template. However, for the core lifts exercise selection can be achieved by clicking on the cell where you want the exercise to go and once you click on the down arrow that appears on the right, a drop down list of exercises will be presented.

Assigning weight, reps and sets During the needs analysis the S&C coach is faced with choosing the primary goal of the resistance training program based on the athletes FMS results, the movement patterns and the physiological demands of the sport, and the priorities of each training phase. Once these factors have been taken into account the training objective for each mesocycle can be applied to prescribe a specific number of repetitions and sets used to calculate specific training loads for each session and provide a loading profile for each mesocycle. The number of times a weight can be lifted (i,e repetitions) is inversely related to the actual load used (Bompa and Carrera 2005). Therefore, the more weight that is lifted the less times the weight can be moved and the slower the repetitions are performed (see figure ).

Click here and a drop down list of core

exercises will appear for you to select from.

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Figure 26. Number of repetitions per %1RM, Adapted from Bompa and Carrera (2005:p.70) and Beachle and Earle (2008:p.394).

60

65

70

75

80

85

90

95

100

105

1 3 5 7 9 11 13 15 17

% 1

RM

Number of Repetitions

% 1RM No. of Reps

100 1

95 2

93 3

90 4

87 5

85 6

83 7

80 8

77 9

75 10

70 11

67 12

65 15

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The weight range assigned to each specific exercise, for each individual athlete, will be based on the percentage of their 1RM for that exercise (either directly tested or estimated using the 1RM estimation table below.

Table 17: Number of repetitions achieved with submaximal weight.

ONE REPETITION MAXIMUM CALCULATOR

Kg Number of Repetitions Achieved with Submaximal Weight

4 5 6 7 8 9 10

10 10.9 11.2 11.6 12.0 12.4 12.9 13.3

15 16.4 16.9 17.4 18.0 18.6 19.3 20.0

20 21.8 22.5 23.2 24.0 24.8 25.7 26.7

25 27.3 28.1 29.0 30.0 31.1 32.1 33.3

30 32.7 33.7 34.8 36.0 37.3 38.6 40.0

35 38.2 39.4 40.7 42.0 43.5 45.0 46.7

40 43.6 45.0 46.5 48.0 49.7 51.4 53.3

45 49.1 50.6 52.3 54.0 55.9 57.8 60.0

50 54.5 56.2 58.1 60.0 62.1 64.3 66.7

55 60.0 61.9 63.9 66.0 68.3 70.7 73.3

60 65.4 67.5 69.7 72.0 74.5 77.1 80.0

65 70.9 73.1 75.5 78.0 80.7 83.5 86.7

70 76.3 78.7 81.3 84.0 87.0 90.0 93.3

75 81.8 84.4 87.1 90.0 93.2 96.4 100.0

80 87.2 90.0 92.9 96.0 99.4 102.8 106.7

85 92.7 95.6 98.7 102.0 105.6 109.3 113.3

90 98.1 101.2 104.5 108.0 111.8 115.7 120.0

95 103.6 106.9 110.3 114.0 118.0 122.1 126.7

100 109.1 112.5 116.1 120.0 124.2 128.5 133.3

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Percentage of One Repetition Maximum Calculator

One Repetition Maximum Kg Assumed

50% 60% 70% 80% 90%

10 5 6 7 8 9

15 7.5 9 10.5 12 13.5

20 10 12 14 16 18

25 12.5 15 17.5 20 22.5

30 15 18 21 24 27

35 17.5 21 24.5 28 31.5

40 20 24 28 32 36

45 22.5 27 31.5 36 40.5

50 25 30 35 40 45

55 27.5 33 38.5 44 49.5

60 30 36 42 48 54

65 32.5 39 45.5 52 58.5

70 35 42 49 56 63

75 37.5 45 52.5 60 67.5

80 40 48 56 64 72

85 42.5 51 59.5 68 76.5

90 45 54 63 72 81

95 47.5 57 66.5 76 85.5

100 50 60 70 80 90

Table 18: One repetition max calculator.

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When assigning the weight to be lifted the S&C coach will need to input the athletes 1RM value under the RM heading for each of the exercises selected. Once this has been done the strength and power template has been set up to atomically calculate the weight to be lifted based on the 1RM value and depending on the intensity specified for that exercise/ training session e.g. light, medium or heavy etc. The sets, reps, intensity (%RM) and weight range to be lifted for each exercise are clearly presented in the training programme template for athletes' to follow. It should be noted that the RM values assigned to the prep and prelim exercises are not representative of true 1RM vales. This is because these exercises would typically be executed with an unloaded Olympic bar and as a result the value inserted into the RM column for prep and prelim exercise has been used to arrive at a 10k-20kg weight.

Mentor guidance available on requestInput the athletes1RM

down this column for each exercise selected. In this case for

front squat the athletes 1RM is

In this example, the athlete has been prescribed to front squat 4 set of 5 reps corresponding to 80-85%

(as indicated by 'MH') of their 1RM (In this case 60kg).

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Sets/Repetition(s) Earlier in this chapter a Rubik's cube analogy was used to explain the variables involved in program construction. The decision on the number of sets, repetitions and number of exercises used in any programme has to be constructed in a logical sequence. It is one of the most difficult areas of program construction for a new strength and conditioning instructor to come to terms with. Therefore, this training manual leads the user through one of many ways to arrive at your final programme. There is much debate and varying opinion of academic research into what constitutes the correct mix of repetition / repetitions and sets in conjunction with the number of exercise used to elicit a desired training response (Bompa and Haff 2009; Beachle and Earle 2008). The first decision is to decide if you are going to use a single number eg 5, or a range of numbers eg 8 -12. Repetition – using repeats of a singular number:

(i) Use when constructing a programme using circuits as opposed sets in the sequential pattern the programme is carried out. Or,

(ii) When you want tighter control over the program. Consider a continuum at one end you have a beginner new to exercise, at the other end an elite professional athlete. You will tend to apply tighter control at extreme ends of the continuum e.g. with a person who is a beginner, or has contra indications to exercise, or an advanced athlete. Therein, the strength and power programme template can only be used specifying one specific number per exercise.

Repetition - using a range: There are 2 possible ways of using a repetition range for the purpose of this document. We focus on the most widely used example, a range between two numbers where the user will achieve the same training response irrespective of the actual number of repetitions executed as long as it is within the range specified. There is much academic debate as to the best mixture of repetition range and number of sets Table 18a: repetitions/sets goal relationship.

Repetitions Sets

Hypertrophic 8-12 3-5

Strength 1-5 1-5

Power 1-6 1-4

Endurance 20+ -

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In construction of your training programme if you were to use the following table it would guide you through determine the number of sets and reps to select

Order: Training Variable:

Things to consider:

1 Number of repetitions to be used

Decide on the training outcome you require of the program, i.e. hypertrophic, strength, power, endurance. Then apply the repetition range from Table xx above

Decide if you are going to use a repetition range or specify a single number. As a general rule apply the following: the tighter control you want over a program = specify a single number,

If you are using circuits as opposed sets in the construction of your programme. Use a single number

If you are unsure as to the total training load the clients is exposed to at any time, use a repetition range.

If you want the client to have the ability to subtly change the repetitions in light of how they feel at that session use a repetition range.

2 Number of exercises to be used

Deciding on the total number of exercises you are going to use will depend on the number of sets eventually, but it is best sequentially to make this decision first.

Time availability to train greatly influences the exercise set relationship. More time= more exercises, less time= fewer exercises.

The type of program influences the number of exercises. An all over body program tends to have more exercises, as one has more muscle groups to train. A split routine is generally done by experienced weight trainers; therefore, prescribe

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less total exercises but a greater number of exercises per body part. Strength and power programmes tend to last shorter periods of time and involve the least number of exercises

You need to consider the clients training experience and their ability to execute your programme independently. Clients with a low skill base, or bad movement patterns, will generally be prescribed less exercises until they have grooved the motor patterns and are executing the exercise correctly. At this point more exercises may be added if required.

The difference between isolation exercises and compound exercises will affect the number of exercises you prescribe.

3 Number of sets to be used

At this point you have to consider the exercise set relationship within the time the client has to train. It’s no good putting 12 exercises for 4 sets if they are only training for 30 minutes.

The clients chronological age and training age has an influence on the number of sets prescribed, the older the person and the younger the training age the fewer the sets, as it needs a much lower intensity to initiate a training response and also recovery from the exercise bout takes much longer.

The movement value of the program, both absolute and relative, must be taken into account. A strength power programme automatically does this for you, but within the set progression and resistance training programme you will need to calculate this yourself.

In plyometric ballistic sessions be conscious of the total number of ground contacts your client has and the intensity of those contacts as this will be reflected in the number of repetitions and sets you prescribe.

4 Reflective practice

Allow sufficient time: When you start writing programs, they will take longer to construct than you appreciate. Like every process in life the more you practice the quicker and more proficient you become.

Try to leave time between the writing of the program and the implementation, as a period of reflection this can be very valuable and many times you will wish to go back and make changes.

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Intensity Table Intensity refers to the amount of weight lifted and prescribing loads to lift during a training session is a fundamental requirement for the S &C coach. Prescribing loads to lift is best expressed as a percentage of 1RM (Kemmler et al. 2006). As such by categorising different percentages of 1RM we have created an intensity table specific to this strength and power template. Using the intensity table as a key (see table below), the training template has been set up to calculate the weight to be lifted based on the percentage of the athletes 1RM. In this intensity table loading intensity zones can be quantified depending on the emphasis of the training programme e.g. power, max strength or hypertrophy. Training loads that range from 90-105% are classified as very heavy. Heavy loads are intensities between 85-90%. Loads of 80-85% of 1RM can be classified as medium heavy. Medium has been categorised as loads between 70-80% 1RM. Loads of 60-70% has been categorised as medium light and loads of 50-60% has been categorised as light. Lastly, loads less than 50% of 1RM are classed as very light. Table 19: Intensity table.

Intensity Table

Intensity Zone Loading Loading Abbreviation Intensity (%1RM)

1 Very Heavy VH 90-105

2 Heavy H 85-90

3 Moderately Heavy

MH 80-85

4 Medium M 70-80

5 Medium light ML 60-70

6 Light L 50-60

7 Very Light VL <50

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The S&C coach will be required to determine the intensity of each exercise and the exercise intensity of the training session as a whole. For example, if the S&C coach wants the athlete to front squat between 80-85% of their RM, this intensity has been categorised as 'moderately heavy' (MH) and a result the S&C coach would need to insert 'MH' in the adjacent cell under the heading 'Int. The spreadsheet will immediately calculate the weight range to satisfy the 80-85% intensity. This process needs to be repeated for each exercise. It should be noted, that the intensity of the prep and prelim exercises are usually executed at a much lower RM intensity than the core lifts. This is indicated on the training program by 'VL' on a yellow background as demonstrated in the example above. Loading Profile Assigning loading patterns to enhance sports performance is not a rigid process and is particularly important because it will enable the overload stimulus to be regulated in order attain the desired physiological adaptations (Turner 2011). Consequently, throughout a macrocycle a typical loading profile should follow alterations in training load to help prevent training monotony, aid recovery and maximise performance gains (Foster et al. 2001). In turn preventing the principle of diminishing returns, whereby training that is not varied results in stagnation as the nervous system is no longer effectively stimulated to induce adaptation (Zatsiorsky and Kraemer 2006). To help avoid this principle of diminishing return, at the bottom of the strength and power training template there is a visual display of the loading profile over the mesocycle (4week training block). This is very useful for the S&C coach to help provide a visual representation of what the athletes has accomplished and where de load weeks have been placed. In the example provided below, it depicts a medium-heavy mesocycle, with the fist week medium-heavy, then dropping down to a medium intensity prior to undertaking a very heavy week after which the intensity drops off to a medium-light intensity week.

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Movement Values Underneath the loading profiles for each week is a weekly movement value. This is another unique term to this manual, which expresses the amount of weight moved in a session and can demonstrate how an athlete is getting stronger over time. The movement value is calculated by the total number of sets multiplied by the number of repetitions per set then multiplied the weight lifter per repetition for each week.

Exercise sets x Reps x Weight (kg) = Absolute Movement Value

(kg)

Squat 3 x 5 x 100 = 300

Bench Press 3 x 5 x 80 = 240

Dead lift 3 x 5 x 90 = 270

Bent over row 3 x 5 x 50 = 150

Underneath the weekly movement value is the monthly movement values. These values have been broken down into absolute MV and relative MV core lifts. The absolute monthly movement value represents the movement lifted for that entire month. This is calculated by the total number of sets multiplied by the number of repetitions per set then multiplied the weight lifter per repetition for each training session in that month. Whereas, the relative MV core lifts relates to the average amount of resistance or weight being used per repetition for each session per month. This value is calculated by the dividing the absolute moment value (for the core lifts only) by the total number of repetitions (core lifts only) completed for the month (see table), and as such provides a good approximation for quantifying the intensity of the mechanical work (Beachle and Earle 2008).

Month Absolute Movement Value (kg)

for core lifts

÷ Number of repetitions for

core lifts

= Relative Movement Values (kg) for core lifts

Sept 6290 ÷ 283050 = 45

Oct 6000 ÷ 300000 = 50

Nov 6200 ÷ 248000 = 40

Table 20: Intensity of mechanical work.

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Figure 27 demonstrate the inverse relationship between the weight lifted (intensity) and the number of repetitions completed which has been grouped in terms of the training goal. As you can see, despite the absolute movement value decreasing as the athlete moves from the endurance phase to the max strength phase, the actual absolute movement value increases. This indicated the athletes is getting stronger as they are achieving a higher absolute movement value with less repetitions.

Figure 27. The inverse relationship between volume and intensity

Training Goal Number of exercises

Total weight per exercise

%1RM Reps sets MV RMV

Max Strength 3 100 90 5 3 4500 300

Hypertrophy 3 80 70 10 3 7200 240

Endurance 3 50 60 25 3 11250 150

0

50

100

150

200

250

300

350

0

2000

4000

6000

8000

10000

12000

Max Strength Hypertrophy Endurance

RM

V A

MV

AbsoluteMovementValue

RelativeMovementValue

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These values will help demonstrate how the periodized program, during different training phases, hits multiple points along the force velocity curve (see figure 28). As figure 28 shows, the force-velocity relationship is hyperbolic and therefore when the resistance increases the movement velocity subsequently decreases (Schilling et al. 2008). Therefore, from a practical point of view the S&C coach needs to be aware that a mesocyle that is focusing on maximum strength development has a greater potential to alter the high force potion of the force velocity curve, whereas the execution of speed-strength exercises will alter the high-velocity portion of the curve (Kawamori et al. 2004).

Figure 28: Hyperbolic relationship between force and velocity. Frequency and Recovery The dose recovery relationship of this programme template may only be constructed in light of the micro and macro cycle. Resistance training sessions have to be fitted in to the training week in light of other training sessions, and in light of the total physiological demand placed on the athlete in any one week. In 99% cases you will only be prescribing 1 to 3, strength sessions per week. There is no definitive sequence to follow. You may prescribe 1 program to be executed 3 times per week; equally you may prescribe 3 programs to be executed once per week. There may be programs where you prescribe no assistance exercises, or even do the assistance work on different days of the week. Howard (2006) and McGill (2011) refer to programme construction as a mix of art form and science. Remember your athlete is only going to achieve results from the training bout, coupled with sufficient recovery and nutrition. You only get strong when you rest.

Strength and

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UW Session Plan

An effective training session begins with excellent planning. Even the most knowledgeable

experts in the field of strength and conditioning will produce modest gains if their training

session have not been appropriately thought-out or based on sound scientific evidence

based research. As such, this manual contain a UW session plan whereby all team

training session in the sports hall, astro of 3G will be required to complete a UW Session

Plan before training takes place. This session plan will need to be signed off by the S&C

mentor, a process which will help to provide quality assurance and as a result give training

session that have a distinct purpose.

UW Session Plan

Sport: Basketball Time Available: 8 AM

Number of athletes: 10 Location: Main hall St John’s campus

S&C Coach: Ann Other Facility Needs: Half the hall

Date Produced: April 6, 2013 Equipment Needs: resistance bands ,speed ladder cones and stopwatch

Health & Safety Issues:

Correct sports kit to be worn , all participant’s to bring a sweat towel.

Purpose of the Session: Please Tick ✓

Speed Agility Speed Endurance Quickens ✓Band Work

Plyometrics Aerobic-Endurance Other please specify

WARM UP

Please specify the content of the warm by providing a description of the exercises activities and movements involved: RAMP protocol used for the warm-up session.

Raised heart rate: light to moderate shuttles, side skips karaoke. High skip windmills.

Activation: speed squats, multidirectional lunges, lie down stand-ups, took jumps. Sumo squat’s

Mobilization: ankle knee and hip rotations, over the fence, mountain climbers, scorpions.

Potentiation: rollovers, heel front heel back, tours tap, sprinter starts 3 x 10 el

MAIN SESSION

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Please specify the content of the main part of the session by providing a description of the exercises, activities and movements involved

Exercise description/reps sets

1 Balance (Band at ankle) Out, forward, back. Hold 10 seconds repeat each leg

2 Lateral sidesteps (Band at mid-thigh) 5xeach way x3 sets/ 2 x each way with no band

3 Lateral jab step (Band at ankle) 5xewx3 sets/ 2 x ew no band

4 Athletic position Lateral bounds,

jumps, and split lunges 3 x 1 each way, each side

5 Speed ladder: Ali shuffle X4 short ladder

6 Speed ladder: 2 IN 1 out X4 short ladder

7 Speed ladder: 1 ins band hiX4 short ladder

8 Reaction, chaos, box drill Return to center to execute foot fire

20 seconds x 4 sets.

COOL DOWN

Static stretching: squat routine, lunge routine, back routine. Foam roller exercises using exercise card 14

Approved By: S & C coach Date: April 8, 2013

Last Updated By: 6/04/2013 Date/Time: Click here to enter text.

REFLECTIVE PRACTICE

DID YOUR SEESION DIFFER WHEN COMPARED TO YOUR PLAN?

IF YES, please provided details on what changed you made and why?

The whole session took longer to execute than was originally anticipated when the plan was constructed. We therefore cut back for sets, on some of the exercises. Also there was too much time spent on the speed ladder. We only used half the distance of the short ladder

WHAT WORKED WELL?

Please provided details on what worked well in the session and why?

The chaos drills worked extremely well, the athletes enjoyed that part of the session as it got quite competitive and that was good banter between the players.

WHAT DID NOT WORK SO WELL?

Please provided details on what didn't work so well in the session and why?

We only had the green bands available on some of the players thought they offer too much resistance.

Personally I don’t think this was so much a problem with the session as them using easier bands before, and not being used to a band with the correct loading for their size and strength.

Strength and

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WHAT CHANGES WOULD YOU MAKE TO FUTUTURE SESSIONS?

Please provided details on what changes you would make to future sessions and why?

Cut back the sets to 3 and 1 exercises 1 to 4

only use half the speed ladder exercises 5 to 7

increase the amount of time for the chaos drills exercise 8

Date of Reflection: April 12, 2013 Date of next Session:

April 19, 2013

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Section 10:

Exercise Cards

Strength and

Conditioning Team

Institute of Sport and Exercise Science Generic Exercise Cards

At times the strength and conditioning facility may reach full capacity in terms of instructor/client

saturation. Therefore, during group/team training sessions it may become very difficult to give

everybody the required individual attention at all times. To compensate for this we have designed a

series of cards to assist instructors. Consequently, the strength and conditioning coach will have

a battery of generic exercise cards to hand out to athletes which they can follow enabling them to

train safely within their group should the instructor have to provide particular focus to one individual

at any point in time.

The 19 card set, available in A3 format, addresses a variety of exercise objectives - warming up,

stretching, pre-habilitation/rehabilitation and foam roller exercises. The set available in the strength

and conditioning suite have been developed as a ‘live working project’. The idea being to gain

feedback from their use and embed positive suggestions to improve content, and so republish year

on year upgrading in response to ‘best practice’. The year 1 set, includes:

1. American Football Warm Up

2. Basketball Warm Up

3. Hockey Warm Up

4. Football Warm Up

5. Netball Warm Up

6. Olympic Lift Warm Up

7. General Fitness

8. Rear Kinetic Chain Stretching

9. Foam Roller Routine

10. Lumbo-Pelvic Stability

11. Lower Body Stretching

12. Upper Body Stretching

13. Super Six Hip Corrective

Routine

14. Super Six Knee Corrective

Routine

15. Super Six Shoulder Routine

16. Super Six Ankle Routine

17. Super Six Trunk Routine

18. Ultimate Core

19. Upper Body Strength

UW Routine 1

Dynamic Flex: Star Jumps x10

1. Stand upright with feet hip width apart.

2. Jump up spreading arms and legs shoulder width apart, then jump back landing into starting position.

Dynamic Flex: Ali Shuffles x 10 each side

1. Start with one leg in front of the other.

2. Jump up and switch the positions of the legs so the leg at the back comes to the fore. Then jump to swap legs back to start position. Start slowly and continue to do this at a faster pace. Posture should be upright, chest out with back straight.

Mobility: Multi Plantar Hip Mobility x 10 each way each leg.

1. Raise a leg in front.

2. Keep the moving knee bent at a right angle, and then swing the leg behind keeping the knee position at a right angle throughout.

3. Then abduct the knee out to the side.

4. Finally, swing the leg past the medial line of the body.

Mobility: Shoulder Rotations x 20 each direction.

1. Start with arms down.

2. Rotate them both in a clockwise direction, keeping them straight throughout. Follow this by rotating both arms in an anticlockwise direction.

Applied Force: Press ups off Bosu Ball x10

1. Start with your body in the press up position, hands either side of the bosu ball. Flex the arms lowering the body so it goes as close as it can to the ball.

2. Push through the arms and returning to the start position. Keep your spine straight throughout.

Applied Force: Iron Cross Box Squat x10

1. Start with feet shoulder width apart and weights in each hand.

2. Squat down feet flat on floor until glutes touch the box.

3. Push up through your heels. Whilst doing this raise the weights laterally so they are in line with the shoulders.

4. Finally, raise weights above the head so palms are facing forwards. Lower dumbbell to the side and repeat.

Force: Push Press Close Grip x 10

1. Start with feet shoulder width apart and the bar resting on anterior deltoids.

2. Execute a quarter squat one fast movement; push the weight above the head whilst pushing through the legs.

3. Initiate a triple extension to the ankle knee and hip, and then straighten them. Keep spine lengthened throughout and do not arch the back when pushing up.

Applied Force: Axis of Power x 5 each side.

1. Start with one end of the barbell wedged into a weight on the floor.

2. You start by holding the other end and lower the barbell to one side by bending upper body and knees.

3. Just before you reach the floor, push the bar up in an explosive manner and then repeat the

sequence going to the opposite side.

American Football S&C Warm Up

Do heart raising exercise for 5-10 minutes prior to starting this card, or complete foam roller exercises.

UW Routine 2


Dynamic Flex: Jump Squat x10

1. Stand with feet shoulder width apart toes pointing out 45°

2. Squat down until thighs brake parallel with the floor

3. At the bottom of the movement accelerate upwards jumping into the air

4. Land onto the balls of your feet absorbing your body weight by flexing the ankle knees and hips

Dynamic Flex: Split lunge progressions x 5 each leg

1. Start with legs apart flexing front knee and hip to lower to the ground.

2. Allow back heel to lift off the floor. Just before back knee touches floor, push back up. Keep chest high throughout

3. For progression, place the front foot on a poly box to execute the exercise

Mobility: Multi Plantar Hip Mobility x 10 each way each leg.

1. Raise a leg in front.

2. Keep the moving knee bent at a right angle, and then swing the leg behind keeping the knee position at a right angle throughout.

3. Then abduct the knee out to the side.

4. Finally, swing the leg past the medial line of the body.

Mobility: Windmill x 20 each way into shrugs

1. Rotate both arms quickly in cycles in a clockwise direction

2. Repeat in an anticlockwise direction

3. With arms by your sides roll shoulders forward then up and back with a scapula retraction

4. Repeat in the opposite direction

Applied Force: Squat push press x 10

1. Stand with the bar across posterior deltoids, feet shoulder width apart toes pointing out

2. Squat down knees tracking over toes, back straight until thighs brake parallel with floor

3. Stand up accelerating through the concentric phase

4. At the top of the movement continue pushing the bar from behind the head until your arms straight

5. Return bar to the back of your neck repeat the exercise

Applied Force: Banned Pulls x 10

1. Stand with knees slightly bent and arm extended in front

2. Pull the bands back until hands are in line with the waist, make sure elbows are pointing backwards

3. Return to the start position and repeat

Applied Force: Med ball walkovers 5 x there and back

1. Start with medicine ball under one hand, spine straight and feet hip width apart

2. Raise the hand off the floor so it meets the other hand on the ball

3. Then take the original hand off the ball and place it on the floor to the opposite side

4. Keep the whole body straight throughout




3. Just before you reach the floor, push the bar up in an explosive manner and then repeat the sequence going to the opposite side.

Basketball S&C Warm Up

UW Routine 3


Dynamic Flex: Speed Squat with Pole

1. Feet shoulder width apart, toes pointing out

2. Squat down until thighs break parallel with the floor, knees over toes and back straight

3. The exercise should be completed quickly with control on the eccentric phase accelerating concentrically, keep back straight

Dynamic Flex: Lunge sequence round the clock x 3 each direction

1. Standing with legs shoulder width apart, lunge forward maintaining shoulder distance between legs. Ensure the front knee doesn’t overlap the toes and the back knee doesn’t touch the floor

2. Rotate around lunging in 4 directions with the same lead foot. Then swap feet and repeat.

Mobility: Over the fence forwards /backwards x10each side each way

1. Stand with feet shoulder width apart. Lift knee up at right angle to the front of body rotating in a circular motion forward replacing the foot to the start position

2. Repeat the same movement on the other side

3. Repeat movement in a backwards circular motion

Mobility: Trunk rotations x 20

1. Stand with feet shoulder width apart and pole across shoulders

2. Rotate 90° from the waist, then return to start position

3. Rotate 90° in the opposite direction.

4. Repeat 20 times each side

Applied Force: Banned kneeling trunk rotations 10 each side

1. Start in lunge position with back knee on the floor and bands held at one side of the body

2. Pull the bands rotating the trunk so they are on the other side of the body

3. Return to the start position

Applied Force: Banned Pulls x 10

1. Stand with knees slightly bent and arm extended in front

2. Pull the bands back until hands are in line with the waist, make sure elbows are pointing backwards

3. Return to the start position and repeat

Applied Force: Internal/ external Rotation x10 each way each side

1. Hold the cable with the arm bent out to the side

2. Internally rotate to the medial line of the body, keep elbows close to side

3. Hold the cable with forearm vertical, at shoulder height, keeping elbows still; rotate from the shoulders so the hands are facing towards the front. Keep a strong

core throughout.





Hockey S&C Warm Up

UW Routine 4


Dynamic Flex: Quad Walk x 10

1. Standing with feel shoulder width apart

2. Lift one leg up and grasp by the ankle pulling it into buttocks

3. Replace that foot to the floor; execute the same with the opposite leg

4. Continue to alternate legs until 10 reps on each side have been completed.

Dynamic Flex: Knee Hugs

1. Standing with feet shoulder width apart, lift one leg up in front and grasp around the knee

2. Pull shin and dynamically release replace foot on the floor

3. Immediately execute the same movements with the opposite leg

4. Alternate from left to right until 10 reps on each side have been completed.

Mobility: Over the fence forwards /backwards x10 each side

1. Stand with feet shoulder width apart. Lift knee up at right angle to the front of body rotating in a circular motion forward replacing the foot to the start position


3. Repeat movement in a backwards circular motion

Mobility: Windmill x 20 each way into shrugs 10 x each way



3. With arms by your sides roll shoulders forward then up and back with a scapula retraction

4. Repeat in the opposite direction

Applied Force: Scapula Press ups x10

1. Turn the Bosu ball upside down and in press up position eccentric lower the body, bending at the elbows until the chest touches the top of the upturned ball

2. Then pushing through the arms, push up to the past the position achieving a scapula retraction at the top of the movement. Repeat 10 times

Applied Force: Inverted pull ups x10

1. Position yourself so that your chest is under the bar

2. With heels on the floor back and legs straight, pull your body up towards the bar

3. Accelerate through the concentrate phase then control the movement in the eccentric phase. Repeat 10 times.

Applied Force: Snatch Lunge x10 each side

1. Start with pole above head and feet shoulder width apart. Raise knee directly infront and take a large step forward. Make sure back knee remains off the floor.

2. Step back to start position and repeat with opposite leg.

3. Keep pole above head throughout.

Applied Force: Squat Curl Press x10

1. Standing straight with the dumbbells by your sides feet shoulder width apart, toes pointing out.

2. Squat down, toes tracking over feet

3. Stand up accelerating through the concentric phase and curling the dumbbells towards the shoulders

4. Finally push both dumbbells vertically above your head.

Soccer S&C Warm Up

UW Routine 5


Dynamic Flex: Sumo squat into jump x10

1. Standing in erect with feet slightly wider than shoulder width, toes pointing out

2. Execute a deep sumo squat, tracking knees over toes; keep back straight and head-up

3. Push up through heels and at the top of the squat jump up. Use arms to accelerate the movement upwards

4. Land on the balls of the feet, absorb the impact of the landing by bending the knees.

Dynamic Flex: Lunge around the clock x5 each direction

1. Standing with legs shoulder width apart, lunge forward maintaining shoulder distance between legs. Ensure the front knee doesn’t overlap the toes and the back knee doesn’t touch the floor

2. Rotate around lunging in 4 directions with the same lead foot. Then swap feet and repeat.

Mobility: Trunk twists into good morning with pole x10

1. Stand with feet shoulder width apart and pole across shoulders

2. Rotate 90° from the waist then return to start position

3. Repeat in the opposite direction.

4. From start position bend the upper body from the hips knees should be slightly bent

5.Return to start position repeat 10 times.

Mobility: Overhead squat with pole x10

1. Start with feet shoulder width apart, toes pointing out and pole held above to the rear of the head

2. Squat down in a controlled manner tracking knees over toes, keep pole above head throughout. Push glutes out behind to keep back straight.

3. Return to the start position by accelerating through the concentric phase.

Applied Force: Banned work inner and outer thigh x10 each side each way

1. Sit on the floor with legs extended. Loop the band around the ankle

2. Execute the exercise using abduction and adduction of the leg with the resistance band around the ankle

3. Repeat on the other side.

Applied Force: Split Lunge x10

1. Start with bar positioned on the anterior deltoids bind the bar on to the body by pulling down, keep back straight and feet hip width apart

2. Lunge forward making sure back knee doesn’t touch the ground and front knee flexes to 90°

3. Step back and repeat with other leg.

Applied Force: Wood chopper x 10 each side

1. ‘Stabilise’ with feet shoulder width apart, weight in front

2. ’Load’ the dumbbell by raising with both hands above left shoulder

3. ’Strike’ the dumbbell across the body simultaneously stepping forward with the right leg into a deep lunge

4. ’Recover ’by stepping backwards and returning to the start position.

Applied Force: Axis of power x10




Netball S&C Warm Up

UW Routine 6


Dynamic Flex: Drops snatch with pole x10

1. Stand erect with the poll on the anterior deltoids with a wide grip, feet shoulder width apart and toes pointing out

2. Use slight flexion and extension of the knees to move the bar off the shoulders

3. Simultaneously drop into the catch position of the snatch

4. Accelerate through the concentric phase to the start position. Repeat 10 times.

Applied Force: Snatch Lunge x10 each side

1. Start with pole above head and feet shoulder width apart. Raise knee directly infront and take a large step forward. Make sure back knee remains off the floor.

2. Step back to start position and repeat with opposite leg.

3. Keep pole above head throughout.

Mobility: Over the fence backwards x10 each leg

1. Stand with feet shoulder width apart

2. Lift knee up at right angle to the front of body rotating in a circular motion backwards replacing the foot to the start position


Mobility: Shoulder rotations x20 both ways


2. Repeat in an anticlockwise direction.

Applied Force: Overhead squat into good morning x 10

1. Have the bar positioned above the head, wide grip, back straight, feet shoulder width apart and toes pointing out

2. Execute a deep squat knees tracking over toes

3. Accelerate through the concentric phase feeling your weight in the heels

4. Lower the bar to the shoulders then bend forward from the hips with knees slightly bent

5. Finish standing erect with the bar on the anterior deltoids.

Applied Force: Triple Extension from hang x10

1. Hold the bar just above the knees and keep back straight (hang position)

2. Initiate a triple extension of the ankle, knee and hip accelerating into a violent shrug of the shoulders

3. Return to start position.

Applied Force: Back squat to push press x10

1. Stand with the bar across anterior deltoids, feet shoulder width apart and toes pointing out

2. Squat down knees tracking over toes, back straight until thighs break parallel with floor

3. Stand up accelerating through the concentric phase

4. At the top of the movement continue pushing the bar from behind the head until your arms straight

5. Return bar to the back of your neck repeat the exercise.

Applied Force: Split Lunge x10

1. Start with bar positioned on the anterior deltoids bind the bar on to the body by pulling down, keep back straight and feet hip width apart

2. Lunge forward making sure back knee doesn’t touch the ground and front knee flexes to 90°

3. Step back and repeat with other leg.

Olympic Lift S&C Warm Up

UW Routine 7


Dynamic Flex: Quad Walk x 10 each leg


2. Lift one leg up and grasp by the ankle pulling it into buttocks

3. Replace that foot to the floor; execute the same with the opposite leg

4. Continue to alternate legs until 10 reps on each side have been completed.

Dynamic Flex: Knee Hugs x 10 each leg


2. Pull shin and dynamically release replace foot on the floor

3. Immediately execute the same movements with the opposite leg

4. Alternate from left to right until 10 reps on each side have been completed.

Mobility: Windmills x 20



Mobility: Good Mornings x10

1. Set up with feet hip width apart and the bar on the back of the shoulders

2. With knees slightly bent, bend from the hips keeping the back straight

3. Once flexed, raise up so back in starting position

4. Keep feet still throughout.

Applied Force: Front Squats

1. Set up with the bar across the front of the shoulders and arms crossed. Feet are shoulder width apart and toes pointing 45 °

2. Squat down making sure knees don’t overlap the ankles toes tracking over feet

3. Push up through the heels back to start position keeping back straight..

Applied Force: Overhead Squats

1. Start with feet shoulder width apart, toes pointing out and pole held above to the rear of the head

2. Squat down in a controlled manner tracking knees over toes, keep pole above head throughout. Push glutes out behind to keep back straight.

3. Return to the start position by accelerating through the concentric phase.

Applied Force: Press Ups on Bosu Bal

1. Start with your body in the press up position, hands either side of the bosu ball. Flex the arms lowering the body so it goes as close as it can to the ball

2. Push through the arms and returning to the start position. Keep your spine straight throughout.

Applied Force: Bent over Row

1. Set up with feet shoulder width apart, upper body bent over from the hips and barbell held with an overhand grip past the knees

2. Pull barbell up to chest making sure elbows point behind the body

3. Extend the arms back to start position.

General Fitness S&C Warm Up

UW Routine 8

Cobra hold 15 seconds

1. With hands under shoulders and the rest of the body flat out on the floor

2. Gently push with your arms to raise your chest off the ground

3 Using your lower back to lift higher. Keep shoulders down and neck lengthened. Pushing your hips to wards the floor

4. Move down to next exercise

Kneeling Lunge hold 20 seconds each leg

1. Kneell on one knee, with the other leg bent at 90° and foot flat on the floor

2. Lean backwards at the same time pushing the hips forward

3. Feel for the stretch in the hip flexes of the supporting leg

4. Move down to next exercise.

Hyper Extension into Hang x2

1. Feet shoulder width apart ,stretch both hands above your head

2. Slowly reach up and lengthen spine into hyperextension

3. Gently bend forwards keeping spine lengthened into the hang position

4. Repeat hyperextension into hang twice then move down to next exercise.

Happy cat angry cat hold five seconds x5

1. Start with hands under shoulders, knees under hips and back flat

2. Keeping your arms straight Push your tummy towards the floor arching your back holding that position for five seconds

3. Arch your back as high as possible and suck in from the stomach and hold for five seconds

Sprint Start hold 15 seconds each side

1. Lean forward into a single leg sprinters start forcing the hips forward, engaging the stretch on the lead leg

2. Hold this position for 15 seconds

3. Move down to the next exercise.

Downward Dog hold five seconds

1. Drop forwards, hands and feet should be shoulder width apart and weight should be evenly distributed throughout all four limbs

2. Both the back and the legs should be straight, however legs may be bent from the knees to start with. As more flexibility is gained the legs will straighten so the heels are flat on the floor hold for five seconds

Prone quad (crab) hold 20 seconds

1. Lying prone on the floor., lifts both legs behind and reach with your hands to grasp both feet.

2. Gently pull heels into your buttocks

3. Hold for 20 seconds and move down to the next exercise

Lunge external rotations hold 10 seconds

1. Externally rotate your upper body, leaning forward with your head towards the floor

2. Hold for 10 seconds

3. Move to the beginning of this sequence to repeat the three stretches on the other side of your body

Sumo Squat hold 15 seconds

1. With feet slightly wider than shoulder width apart, squat down into a sumo squat

2. Try to force heels onto the floor. Place arms on the inside of the legs and hands on the feet and push out slightly with the elbows

3. Hold for 15 seconds then move down to the next exercise.

Cobra hold 15 seconds

1. With hands under shoulders and the rest of the body flat out on the floor

2. Gently push with your arms to raise your chest off the ground

3 Using your lower back to lift higher. Keep shoulders down and neck lengthened. Pushing your hips to wards the floor

Forward lean hold 5 seconds

1. With feet shoulder width apart, move your feet inwards so your heal toe alignment is parallel

2. Drop forwards until your fingers are on the floor. Try to straighten legs and feel the stretch in the hamstrings

3. Hold for five seconds, then straighten up and leaned back into hyperextension.

Rear ‘Kinetic Chain’ Stretching Routine

Lower Back Routine Lunge Routine Squat Routine

Do pulse raising exercise for 5-10 minutes prior to starting this card, or complete foam roller exercises.

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UW Routine 9

This can be used in conjunction with other warm up cards.

Do 30 seconds of rolling on each body segment working from the top down or bottom up.

Calves

Starting from behind the heel, work way up to behind the knee by rolling.

Hamstrings

Start from back of thigh at the top and roll down to the back of the knee

Glutes

Lean slightly to the side to work one glute. Roll the one glute and then repeat with the other glute

Lumbar Spine

Roll from the top of the glutes to the middle of the back

Thoracic Spine

Arms across the chest, roll from behind the shoulders to the middle of the spine.

Erector Spinae

Lie with the roller under the spine and slowly roll from side to side.

Quadriceps

Starting from front of hips, roll down to top of the knee and support the torso with the arms.

IT Band / TFL

Starting from outer hip, roll down to outside of the knee and support torso with arms

Groin / Adductors

Straddle the roller and work from inside knee to the top of the thigh.

Foam Roller Routine

UW Routine 10

Progress from simple to complex exercises. Spend more time on the exercises you are weaker

at and put more emphasis on the quality of execution in each rep. Do pulse raising exercise for

5-10 minutes prior to starting this card, or complete foam roller card. Pelvic Tilts x20

1. Lie on your back and make sure hips are level and ankles aligned

2. Pushing from the hips extend one foot forward of the other

3. At full extension reverse the motion and push with the other leg(rotating the pelvis on the sacroiliac joint)

4. Keep the lower back and pressed into the floor. Repeat 20 times each side

Straight Leg Extension

1. Set up with hands under shoulders and knees under hips. Fully extend one leg

2. Try to have minimal movement in the upper body.

Bent Leg Extention

1. Set up with hands under shoulders and knees under hips. Extend one hip at a time with a bent knee

2. Focus on glute activation.

Alternate Arm and Leg

1. Set up with hands under shoulders and knees under hips. Fully extend alternate arm and leg with minimal hip or shoulder rotation

Stability Ball Glute Bridge

1. Set up by a push through the heels

2. Raise hips by squeezing glutes

3. Pull core in to flatten the torso.

Stability Ball Alternate Glute Bridge

1. Set up with glutes activated and torso flat and arms out to the side

2. Lift alternate hip, thigh vertical to chest

3. Keep hips up activating the core.

Dynamic Flex: Knee Hugs x 10 each leg


2. Pull shin and dynamically release then immediately do the same with opposite leg

Stability Ball Roll Out

1. Kneel with hands on the ball

2. Roll ball forwards until arms are fully extended. Keep torso stable and straight by engaging core.

Stability Ball Roll In

1. Assume press-up position with feet on the ball

2. Bring knees towards chest and roll ball with feet

3 Roll ball back to start and repeat. .

Stability Ball Jack-knife

1. Place shins on the ball and elbows under shoulders on the floor

2. Use core to pull ball forwards towards arme, raising the hips high

3. Roll back and repeat.

Kneeling Side Hold

1. Set up with one kneel on the floor

2. Squeezes hips and keep them forward. Hold top leg static and straight in an isometric contraction of the abductors.

Kneeling Side Hold With Abduction

1. Set up as side hold (previous exercise) except perform reps by raising leg up and down for 10 seconds each side.

Star Side Hold

1. Set up with bottom leg straight and support with straight arm/hand

2. Isometric adduct top leg and hold in a static position for 15 seconds each side

Lumbo-Pelvic Stability

Warm Up

Beginner Intermediate Advanced

Hold 5-10 sec Hold 10-15 sec Hold 15-20 sec

UW Routine 11

Lower Body Stretching Routine


1) Calf stretch hold for 20 seconds

1. Stand opposite a wall with one foot in front of the other and the upper body supported by the hands on the wall. Ensure there is straight heel toe alignment

2, Bend the front knee towards the wall and keep the back leg straight

3 The stretch should be felt in the calf. The rear heel should be kept on the floor at all times. Repeat on the other leg .

2) Soleus stretch hold for 10 seconds

1. After completing the calf stretch one. Bend rear knees, so the heel rises off the floor. The stretch should be felt in the lower calf

2. Now execute stretch on the opposite leg.

3) Hamstrings stretch hold 20 seconds

1. Lie on your back with leg vertical and the band wrapped around one foot

2. Pull the band and straighten the leg feeling the tension in the hamstrings of the vertical leg

3. Repeat on the opposite side

4) Quadriceps hold 20 seconds

1. Stand with feet shoulder width apart. Raise one leg up behind and grasp ankle

2. Pull heel into buttocks pushing hips forward on shoulders back

3. Hold for 20 seconds, make sure knees are kept together and hips and facing forwards

4. Repeat with the other leg.

5) Glutes stretch hold 20 seconds

1. Sit on the floor with both legs outstretched

2. Cross one leg over the other above the knee joint.

3. Support with the hands and Pull diagonally across the body

4. Hold for 20 seconds then swap legs.

6) Inner thigh stretch hold 20 seconds

1. Start with one leg straight and just outside shoulder width

2. Bend supporting knee and lean to that side. Keep the opposite leg straight

3. Hold for 20 seconds then repeat on alternate leg.

7) Inner thigh stretch hold for 20 seconds

1. Sit with legs outstretched to the sides as far as possible. Hold for 20 seconds

2. Whilst stretching hands and lower body can reach forward to develop the stretch futher.

8) IT Band stretch hold for 20 seconds

1. With one arm supporting your body lean at right angles against a wall

2. Extend one side of your body so that your leg is straight

3. Rotate the hip of the extended leg forward pushing your hips towards the floor

4. Repeat on the opposite side.

UW Routine 12

Upper Body Stretching Routine


1) Shoulders stretch hold for 15 - 20 seconds

1. With feel shoulder width apart, place one arm straight across the upper chest

2. Use the opposite arm to support and pull the elbow in to the body


2) Triceps stretch hold for 15 - 20 seconds

1. With feel shoulder width apart, one arm vertical fingers touching posterior deltoids

2. Take other arm and pull elbow back applying tension to the tricep


3) Latissimus Dorsi stretch hold for 15 - 20

seconds

1. Hold resistance band a door or wall can be used

2. Pull right arm straight and push right hip back to feel tension in the latissimus dorsi


4) Biceps / forearm stretch hold for 15 - 20

seconds

1. Stand near a wall / pole and grip so palm is facing outwards

2. Keep arm straight and rotate from the shoulder so the chest faces away from the arm. The stretch should felt in the forearm and bicep

3. Repeat on the other side. 5) Pectorals stretch hold

for 15 - 20 seconds

1. With feel shoulder width apart, place both arms behind your body and clasp hands

2. Pull up and back with the arms to feel the stretch in the pectorals


6) Back stretch hold for 15 -20 seconds

1. Stand with feet shoulder width apart. Clasp hands in front of the body and raise them up to chest height

2. Turn hands ‘inside out’ so the stretch is felt in the upper back.

7) Wide Side Bend stretch hold for 15 - 20 seconds

1. Stand with feet shoulder width apart, and arms outstretch In a crucifix

2. Lean to the right side so finger on that side point towards the floor and left side towards the celling Side Bend hold for 15 to 20 seconds

8) Narrow Side Bend stretch hold for 15 to 20 seconds

1. Stand with feet together and arms by the sides

2. Place one hand over the head and bend to the other side so the other had slides down the leg

3. The stretch should be felt in the upper torso

4. Repeat on the opposite side.

UW Routine 13

Mobility: Over the Fence

1. Get knee up at right angle in front of body.

2. Keep torso facing forwards and rotate leg to the side as far as possible then place foot back on the floor. Keep alternating between legs.

Activation: Band walks

1. Stand with feel shoulder with apart so the band is taught, step laterally with one foot, then the other. Keep the knees bent; also keep the hips and upper body facing forwards throughout

2. Step back to original position then repeat.

Balance: Lunge Round the Clock

1. From standing with legs shoulder width apart, lunge forward maintaining shoulder distance between legs. Ensure the front knee doesn’t overlap the toes and the back knee doesn’t touch the floor

2. Do this in 4 directions with the same foot at the front, then swap feet.

Coordination: Depth Drop

1. From standing with legs shoulder width apart on the box, jump down

2. When landing make sure knees are bent, spine remains straight and shoulders are back.

Movement Integration: Repeated Scissor Lunges

1. From lunge position, jump up and land with opposite leg lunged forward

2. Repeat so you keep alternating legs

3. When in lunge position make sure front knee doesn’t overlap ankle and back knee doesn’t touch the floor.

Eccentric Control: Side Bends

1. Lying on side with torso supported with arm, keep bottom leg bent and top leg straight

2. Raise and lower top leg

3. Repeat on other side.

Super 6 Hip Corrective Exercises

UW Routine 14

Mobility: Manual Knee Mobilisation 1. Raise knee in front of body and fully extend the leg2. Repeat then do the same with the opposite leg3.Make sure upper body is upright throughout.

Activation: Medicine Ball Knee Squeeze Squat1. Start with ball held between the thighs. Feet are shoulder width apart and shoulders are back2. Squat down squeezing the medicine ball, make sure knees do not overlap toes, to ensure this push glutes out towards the back.

Balance: Arabesque1. Raise knee up in front, then lean upper body forwards and outstretch raised leg behind2. Repeat with other leg.

Coordination: Force Absorption 1. Stand with weight on one leg in front of box2. Bend knee then hop onto the box. Keep the knee bent. Repeat with other leg.

Movement Integration : Force Development Twist 1. Stand with feet shoulder width apart and knees slightly bent, jump on to the box2. Then jump off the box however twist before landing so that you are facing the opposite direction when landed3. Make sure knees are bent when landing.

Eccentric Control: Single Leg Eccentric1. From standing position raise one leg slightly in front, whilst doing this, do a half squat with the opposite leg2. Move the raised leg to the side then to the back, with each movement do a half squat with the opposite leg3. Swap so both legs have been used for a half squat.

Super 6 Knee Corrective Exercises

UW Routine 15

Mobility: Brazilian Rotation x 10 each side1. Start with dumbbell by the side2. Internaly rotate lower arm at the elbow so it rises to chest height3. Externaly rotate and raise dumbbell to shoulder height.4. Fully extend arm in to the air 5. Lower dumbbell behind the neck to work the triceps. Repeat with other arm. Keep feet shoulder width apart and torso upright throughout.

Activation: Band Cable W’s and y’s x 10 each side each exercise

1. Start with hand at hip height and the cable taught2. Raise the arm diagonally up and away from the body3. Repeat with opposite arm4. Hold the cables with both hands at shoulder height, keeping elbows still, rotate from the shoulders so the hands are facing towards the front. Keep a strong core throughout.

Balance: Single Arm Holds hold from 5 to 20 seconds

1. Start in the press up position, feet hip width apart and hands shoulder width apart, keep the spine straight2. Raise one hand out in front hold for the required time3. Repeat with the opposite hand.

Movement Intergration: Front Throw x101. Start with elbow at shoulder height and ball in hand2. Hyper extend the shoulder so the ball moves backward behind the head3. Release the ball towards a wall by rotating from the shoulder. The elbow should remain in the same place throughout. Repeat with other hand.

Coordination: Medicine Ball Walk Overs x5 over and back

1. Start with medicine ball under one hand, spine straight and feet hip width apart2. Raise the hand off the floor so it meets the other hand on the ball3. Then take the original hand on the ball and place it on the floor to the opposite side. Keep the whole body straight throughout.

Eccentric Control: Bosu Ball x101. Start with your body in the press up position, hands either side of the bosu ball. Flex the arms lowering the body so it goes as close as it can to the ball. 2. Push through the arms and returning to the start position. Keep your spine straight throughout.

Super 6 Shoulder Corrective Exercises

UW Routine 16

Super 6 Ankle Corrective Exercises

Mobility: Ankle Rotations x20 each way

1. Raise one leg and rotate the ankle clockwise

2. Reapet anticlockwise

3. Repeat with the other ankle.

Activation: Bunny Hops x20

1. Start with feet hip width apart and knees bent

2. Jump up then land on the balls of your feet. Absorbing the impact by flexing the ankle is knees and hips.

3. Jump forward repeating the process with no heel on landings.

Balance: Spinning Toe/heel 10x each direction


2. Lean forward to put all the weight on the front of the feet locking the knees and hips so the pivot point is at the ankle joint

3. Rotate clockwise until your body weight is on your heels with your toes slightly lifting from the floor. Repeat in the opposite direction.

Coordination: Heel front front Heel back back x10 each leg

1. From a standing position, raise one leg in front and tap the heel, then do the same with the opposite leg

2. Then raise one leg behind and tap theheel and repeat with the other leg. Continue to do this to get a faster rhythm

3. Stars slow and as your coordination improves increase the speed

Movement Intergration: Drop Snatch x10

1. Standing erect with the poll on the anterior deltoids, with a wide grip, feet shoulder width apart toes pointing out

2. With a slight flexion and extension of the knees to move the bar off the shoulders

3. Simultaneously drop into the catch position of the snatch

4. Accelerate through the concentric phase to the start position. Repeat 10 times.

Eccentric Control: Dumbbell Calf Box Walks x 10 each leg

1. Using a technique or step boxes, stand on tiptoe with foot plantar flexed

2. Slowly lower the heel towards the floor until the foot is fully dorsiflexion

3. Repeat 10 times on each leg.

UW Routine 17

Super 6 Trunk Corrective Exercises

Mobility: Roll Backs x10

1. With knees bent and feet on the floor, lift shoulders off the floor into a sit up position

2. roll backwards, then roll back to starting position. Repeat 10 times

Mobility: Thoracic Rotation

1. Start in lunge position with the pole resting on the backs of the shoulders

2. Rotate the upper body to the left in a controlled manner

3. Rotate to the right. Keep torso upright throughout.

Activation: Superman hold for 10 to 20 seconds

1. Start with hands under shoulders, knees under hips and spine straight

2. Outstretch one arm and the opposite leg at the same time in a controlled manner hold for the required length of time

3. Repeat with alternate arm and leg.

Activation: Single leg lateral raises(Straight/Bent Leg) x10 each leg

1. With hands under shoulders, knees under hips and spine straight, raise one leg out to the side but keeping the knee bent

2. Bring it back to the start position repeat 10 times. Repeat with the opposite leg.

Balance/Coordination

Unilateral/Asymmetrical Loading x10 each side

1. Place the bar on the back of the shoulders. With feet hip width apart

2. Raise one leg then lunge forward

3. Make sure the back knee doesn’t touch the floor and the front knee doesn’t overlap the ankle

4. Return back to the start position and repeat with the other leg.

Eccentric Control: Ball Follows x5 each direction

1. Hold the Swiss ball with a partner. Athletes should stand with feet shoulder width apart and apply pressure on to the ball whilst activating the core

2. The coach stands with a forward feet position applying a greater degree of force and then rotate clockwise five times. then do five in the opposite direction.

UW Routine 18

Candlesticks 4X51. Lie on the bench with your shoulders and upper back flat and your trunk flexed so your pelvis on legs are completely straight in the air. The hands should anchor you to the bench2. Lower the legs slowly under eccentric control of the trunk3. Lowering continues until the trunk and body are in a straight line. Hold then concentrically contracting from the abdominals returned to start position.

Windscreen 4 X8 each way1. Lie flat on the back, hips flexed at 90° and legs straight with feet pointing towards the ceiling2. Keeping the same angle at the hips and knees and keeping the back flat to the floor lower the legs to the side so the legs stop just before the feet touch the floor3. Return to start position and repeat movement on the other side.

Glute-Ham Sit Ups 3x81. Pre-load the abdominals isometrically by holding the upper body at an angle of 45°2. Lean back to horizontal hold and return to the start position3. The advanced version to this exercise is to hyper extend raising one arm above your head until your fingers touch the floor4. Try to keep the legs straight through the concentric phase.

Glute-Ham Raises 3x81. Position yourself on the glutes ham raise machine so that the pads are just below the hips and your heels are under the catch pads2. Cross your arms in front of your body and flex from the hips so head is by the floor. Using your core, glutes and hamstrings, raise your upper body back to the start position. 3. The advenced version to this exercise is to hold a weighted disc against your chest.

Loaded Sit Ups 4x101. Start in the sit up position whilst holding the medicine ball; knees bent at 45°2. Eccentrically lower to the floor holding the medicine ball close to your chest3. Sit up accelerating through the movement4. Place the ball on the floor between the feet and do a sit up unloaded. Repeat the sequence 10 times. 5. An advanced version is to chest pass the ball to a partner standing 2 meters from ypur feet. Do the same sequence of one loaded and one unloaded.

Ultimate Core

UW Routine 19

Set Up: 1. Receive bar with a claw grip, hands spaced shoulder width 2. Feet flat on the floor back and head flat on the bench.

Eccentric Phase: Breathe in and lower the bar to the chest keeping elbows and wrists under the bar in a controlled manner.

Concentric Phase: Fully extend arms pushing explosively back to start position. Make sure posture is maintained throughout.

Set Up: Hang from the bar with an overhand grasp; grip arms shoulder width apart. Pull shoulder blades together.

Concentric Phase: Pull body upwards so the chin is above bar. Keep head high and chest up throughout.

Eccentric Phase: Extend arms until back to start. Try not to excessively swing the body through the execution of the movement

Set Up: Grasp bar with overhand grip, arms shoulder width apart plus one. Hang from bar and pull shoulder blades together.

Concentric Phase: Pull body up to the bar so the chin is above bar. Keep head high and chest up throughout.

Eccentric Phase: Extend arms until back to start. Keep head and chest high throughout. Try not to excessively swing the body through the execution of the exercise

Set Up: Stand upright with bar across the anterior deltoids , hands shoulder width apart with a claw grip.

Concentric Phase: Fully extend arms so the bar is above head. Maintain strong upright position by not arching or bending back.

Eccentric Phase: Lower the bar down to shoulders in controlled manner. Keep upper body straight.

Set Up: Deadlift the bar to the upright position using an overhand grip. Get arm fully extended. Back straight and shoulder blades retracted.

Concentric Phase: Lean forwards, flexing at the hips, lock and hold that position. Then pull bar to the abdominals keeping elbows close to the body.

Eccentric Phase: In a controlled manner extend arms so bar returns to the start position. Keep back straight throughout. an advanced version is to stand on a box to increse the range of motion.

Upper Body Strength

Bench

Press

Chin

Up

Pull

Up

Military Press

Bent Over Row

162

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