Transcript Pre-Season and Strength Training

Pre-Season and Strength Training
By
John O Brien
and
Tommy Stevenson
I would like to welcome the assembled coaches here this evening,
I hope that you as, coaches will take some of the ideas being
demonstrated and use them with your teams or groups.Preseason training is subjective to many coaches. It can be
innovative and enjoyable to players and coaches alike, but here is
where the foundation is laid as to the achievable goals tha t are
agreed with the mentors and team members. Indeed you ,the
,coaches I am sure have many ideas as there is no substitu te for
experience of having coached or being coached, so this evenings
seminar is to exchange ideas and share different methods of
tra ining. Sports sc ience has given us a clinical knowledge of how
to tra in correctly, and, techniques are modified as physiology is
studied for the exerc ise application. It is then to say, important
to update yourself on the current trends of exercise and this is
available to us as coaches by the Ulster Council through the
Coach Education programme through practical demonstrations and
explanations of the techniques applied. Compare some of this
evenings exercises to when you were first introduced to them and
take note of the changes! I hope that you as coaches will engage
with discussion and partic ipation of this evening s seminar and
share ideas with me and the other coaches. Please note that any
exercise taught here this evening is with safety in mind and if you
are using them, then make note of the teaching points and try
them yourself before you actually teach them. Remember tha t
through fatigue comes in-correct technique which can lead to
injuries, so please ask about exercise modif ication . I hope you
enjoy the session and we value your attendance.
Thank you
John O Brien
Before any training can take place it is important that the stated achi evable
goals are understood and applied. Also that all players are fully screened and
individual differences are considered. To apply a training programme we
must first get the strength and weakness of the team.
FITNESS TEST
Health
Related
Skill
Related
Body
Comp
Flexibility
C.V.E.
Muscular
Strength
Muscular
Endurance
Speed
Power
Balance
Co-Ord
Agility
Re-Action
Time
SCREEN
Test
Program
Design
Apply
Programme
Apply Results
of Fitness
Test
MacroCycle
Progression
MacroCycle
Test
MacroCycle
Progression
FITNESS TEST (FIELD TESTING)
Use a chart to record the test scores
HEALTH RELATED
Subject
Body Composition
Flexibility
Tests
Equipment
Height/Weight/Skin folds
Sit and reach
Isolation
Stadio/ometre/Scales/Calipers
Test/Box
Goniometer
C.V.E.
Bleep Test
Step Test
Run 1 Mile
Walk Test
Cones/Tape/Audio/H.R.Moniters
Cones/Tape/Audio/H.R.Moniters
Cones/Tape/Audio/H.R.Moniters
Cones/Tape/Audio/H.R.Moniters
Muscular Strength
Grip Test
1 R.M.
Dynamometer
Bench Press
Muscular Endurance
Press Up
Sit Up
Chin Up
Dips
Mats
Mats
Bar
Parallel Bars
SKILL RELATED
Speed
20Mtr Run
30Mtr Run
Stopwatch/Camera/Cones/Gates
Stopwatch/Camera/Cones/Gates
Re-Action Time
Standing Stop
Stopwatch/Camera/Gates
Balance
Quick Test (Body)
MFF
Exercises
Wobble Board
Nil
Nil
Nil
Wobble Board
Power
Squat throw
Power chest throw
Medicine Ball
Medicine Ball
Co-Ordination
S.A.Q.
Exercises
Speed Ladders
Nil
Incorporate This Into A Session!!!
Consider:
Time of Year / Weather Conditions / Facilities / Time / Equipment
(Limitations of Use) / Knowledge…..
Balance of Skill… Ball Work (Skills) Vs Physical Development and Ratio
of Change
Indoor Vs Outdoor (Facilities) Type of Training... Circuit Training (
Aerobic/L.M.E./Strength Skills Circuit)
Physical Abilities of Players...Seperate Groups??
Balance of High Intensity Vs Recovery or Low Intensity Work?
Hydration...Why? how Much? Do we need to?
Concurrent Activity……
Warm Up…Passive/ Active
STRENGTH AND CONDITIONING
FOR
Workshop 8.01.2007
INTRODUCTION
WARM UP
AND SCREENING
AND STRETCH
EXERCISE DESCRIPTION
SAFETY ASPECTS
EXERCISE TECHNIQUES
DEMONSTRATION
COMMENCMENT OF CIRCUIT CLASS WITH MEDICINE BALL'S
LINEAR
CIRCUIT
1.
1.1
Press Up
1.
1.2
Sit Up
1.
1.3
Step up
1.
1.4
Lying Hand Clap
1.
1.5
Back Extension
1.
1.6
Straddle Step
1.
1.7
Triceps Dip
1.
1.8
Oblique Curl
1.
1.
1.
9
1
1.0
Standing Vertical
Jump
Agility Run
POWER WORK
5 KG MEDICINE BALL
1
SINGLE ARM THROW
2
CHEST THROW
3
SQUAT POWER THROW
4
OVER HEAD POWER
THROW
5
SEATED LEG POWER PUSH
6
SEATED LEG EXTENSION
7
BACK
EXTENSION
8
OVER HEAD LYING POWER THROW
9
SEATED REVERSE THROW
MEDICINE CORE WORK BALL
1
BALANCE TWO HAND'S
2
BALANCE TWO HAND'S
RAISE LEG AND ALTERNATE
3
SUPINE
HEEL'S ON BALL
BACKSIDE
RAISED
4
SUPINE
ONE HEEL ON BALL
OTHER LEG RAISED AND ALTERNATE
5
SUPINE
ONE HEEL ON BALL
ARM'S RAISED
6
PRESS UP ON BALL
7
POWER PRESS UP
8
POWER PRESS UP
ONE HAND ON GROUND AND ONE ON BALL
9
PRESS UP ON BALL
HAND'S ON GROUND FEET ON BALL
10
PRESS UP ON BALL
HAND'S ON GROUND FEET ON BALL
11
LATERAL THROW AGAINST WALL/ALTERNATE
12
HIGH CATCH AGAINST WALL
RAISE ONE
LEG/ALTERNATE
2 KG DUMB BELL WORKOUT STATIC CIRCUIT
1
LUNGE POSITION/ALTERNATE LEG'S
2
LATERAL RAISE
3
UPRIGHT ROW
4
CHEST PRESS
5
BENT OVER ROW
6
TRICEP
EXTENSION
7
SHOULDER PRESS
8
FRONTAL RAISE
9
FOREARM ROTATION
SWISS BALL WORKOUT
1
SEATED POSITION/RAISE LEG AND
ALTERNATE
2
RAISE OPPOSITE ARM AND LEG
3
SUPINE POSITION RAISE LEG AND
ALTERNATE
4
PRESS UP WITH HAND'S ON BALL
5
DECLINE PRESS UP WITH FEET ON BALL
6
RAISE LEG AND ALTERNATE IN DECLINE POSITION
7
DUMBELL WORKOUT ON BALL
8
KNEELING ON BALL
9
RECEIVE POWER THROW AND RETURN BALL TO
PARTNER
Exercise to Music B.P.M.
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WARM UP
AEROBIC
L.M.E.
ANAEROBIC
STEP
138
138
122
158
122
Thank You
Any Questions ???