Speed as a skill!!

Munster Coaching Conference

April 2008

Pat Flanagan BA PhysEd, MSc.

Aims of Workshop

To explain the basis for making speed work an integral part of your training programme

To demonstrate some speed practices/drills with and without the ball

Specifically the following will be addressed: Physiology of Speed Aspects of Speed Planning and Periodisation for speed

Outcomes

Coaches will have a better understanding of what speed means

Coaches will review their current planning for speed

Coaches will include more specific speed drills into their sessions

Younger Players

Are not mini-adults Pre and post puberty and growth spurt Poor temperature control Poor anaerobic capacity ABC,s (Athleticism/agility, Balance,

Coordination, Speed Concentrate on fun and skill Should play a variety of sports (14/15)

Time Analysis*2006 All-Ireland Football Final*Activity First Half Second

HalfOverall

Ball in play 20m 45s 14m 12s 34m 58sBall out 16m 17s 24m 20s 40m 32s% of total time ball in play

56% 36.9% 46.3%

Av Activity Bout

32.8s 23.7s 28.4s

Av Recovery bout

25.7s 41.7s 33.3s

* Activity bout analysis. LH 2006

Physiology of Speed

‘It does exactly wot it seys on de tin’

Muscle Fibres: Slow Twitch

Energy efficient Low power generation Difficult to fatigue Many mitochondria Posture, walking, jogging Highly oxygenated Low activation threashold

Fast Twitch

High power output Fatigues easily Thick Less mitochondria Sprinting, jumping, kicking Does not need oxygen High activation threashold

Fast Twitch A

High power output Fatigues slowly for a FT Thick Less mitochondria 40 to 300 metres Does not need oxygen but can use it Highish activation threshold

Fast Twitch B

Very high power output Fatigues rapidly Thick Less mitochondria 1-40 metres Does not use oxygen High activation threshold

Fast Twitch C

Trainable to be what you want it to be

20% of fibres

What type of training do you do?

Motor Neurons

Slow twitch neurons, thin, recruited first, fatigue resistant, low threshold, slow conductivity

Fast Twitch neurons, thick, recruited second, fatigue easily, high threshold, high conductivity

‘It does exactly wot it seys on de tin’

PHASES OF TRAININGJan Feb March April May June J ul Aug Sept

Strength xxx xxx xxx xx x x x xx x

Aerobic xx xx xx xx x x x x x

Power - - xx xx xxx xxx xx xx xx

Skill xx xx xx xx xxx xxx xxx xxx xxx

Speed x x xx xx xxx xxx xxx xxx xxx

Tactics x x x xx xxx xxx xxx xxx xxx

Flex xxx xxx xx xx xx x x x x

Training for Speed

Strength Core Stability Power Flexibility Speed Endurance Aerobic endurance Agility TECHNIQUE

TECHNIQUE: Speed as Skill

Body position Arm action Knee lift Head position Hip position..COG Heel recovery Relaxation Foot strike

Aspects of Speed

Reaction…1m Power….10m Acceleration…..10-25m Speed…..30m-60m Speed endurance……60m+ Deceleration/Direction change

SPRINTING PERFORMANCE

STRIDE LENGTH STRIDE FREQUENCY

STRENGTH TECHNIQUE COORDINATION

FLEXIBILTIY

SPECIFIC ENDURANCE

Jonath et al 1995

Reaction/Power

Standing starts Moving on spot starts Lying down Holding start React to ball starts Starts with harness Combination

Acceleration

Strides Acceleration runs Pick-up sprints Hollow sprints Harness runs Zig-zag runs

Speed Endurnce (Short/Long) Strides..Technique Acceleration runs Shuttle runs Hollow sprints Parachute runs Zig-zag runs Hill training Three Man Weave

Deceleration/Direction Change Strides with Swerve Acceleration runs Shuttle runs Reaction Drills Parachute runs Zig-zag runs Hill training Three Man Weave

Basic Speed

Downhill running Parachute release Towing Wind assisted Practice being fast Staggered races

Testing for Speed

20m-50m timed run Flying 30m run 200m timed run Vertical jump Standing long jump 5 single leg hops for distance Shuttle test for distance Margaria Power Test