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Building the Best, Strategic Practices Using Tools of Periodization and
Games Approach
Fran Hoogestraat, Ed.D coach/speaker, Nashville TNLaNise Rosemond, Med, Instructor, Tennessee Tech UniversityMichael B. Phillips, PhD, Assistant Professor, Tennessee Tech University
What is periodization?What is periodization?It is the process of breaking down the annual plan into shorter, more manageable training phrases.
When periodization is properly incorporated it can enhance the coaches organization, which in turn helps the coach to conduct the program systematically.
According to Bompa (1999) an organized and well-planned annual training program is a requirement for maximizing strength improvements (p.83).
Periodization ContinuedPeriodization Continued
The primary goal of periodization is for the athlete to reach peak performance at a specific time.
To achieve this goal, the entire training program must be properly periodized and planned so that the development of skills and motor abilities proceeds logically and methodically throughout the year (Bompa, 1999).
Goal of PeriodizationGoal of Periodization
Think of your sport, and list by date, your major competitions---conference/league
championship? State Championship? City or County Championship?
Think about the 12 months…looking at the ‘when’ of your major competitions, when should your Pre-Season or Pre-pre season
training year begin? Summer? Fall? Winter? Spring? DEPENDS ON YOU!
Start with YOUR SportStart with YOUR Sport
Think of Pre-Season phases..when is this? Think of Strength Building..when is this? Think of Specific Preparation…when? Think of Competitive Preparation…when? Are you working with a one-peak season?
Two peak? Three peak? Do you have Recovery phases…when? Do you go back into Specific Preparation for
a 2nd peak in your season? Is there an Off-Season? What activities if
any?
Lay out your training yearLay out your training year
Select your peak competition Fill–in all other competition Design training phrases that prepare your
athletes for your peaks
◦ The following four slides are an example of a high school and club athlete and the interplay of the training phrases in competition:
12-month Calendar with 12-month Calendar with PeaksPeaks
Objective – to develop a training program that will lead to your team's success.
A good plan includes both short and long-term goals.
The plan should be structured, yet flexible and provide a roadmap for success for the individual and team.
“Plan the work and work the plan”
Planning the WorkPlanning the Work
Goals. Timing of major competitions - work
backwards from major competitions. Individual Differences – Psychological, talent
level, post vs. perimeter. Number of events and coaches. Facilities.
ConsiderationsConsiderations
Always have a plan. Record all training for later analysis. Progress slowly and systematically. Rest and recovery are critical. Vary your training methods.
How do I move from training phases to training skills?
General ConceptsGeneral Concepts
Determine the training Determine the training skills that apply to your skills that apply to your
sportsport
-Mental-Technical-Tactical-Physical
Emotional Control Motivation
Concentration Confidence
Mental SkillsMental Skills
According to Gould and Weinberg (2007) mental skills is seen in the highly valued attribute of mental toughness. For example, in a study of elite athletes, Scully and Hume (1995) found that "mental toughness was perceived to be the most important determinant of success in sport" (p.251).
Importance of Mental Importance of Mental ToughnessToughness
Most coaches consider sport to be at least 50% mental when competing against an opponent of similar ability, and certain sports, such as golf, tennis, and figure skating, are consistently viewed as 80% to 90% mental (Gould & Weinberg, 2007).
According to Shambrook and Bull (1999), it is
important to integrate psychological skills into existing routine and practices. The goal is to show the relationship between mental training and achievement of personal goals.
Importance of Mental Importance of Mental Skills TrainingSkills Training
In 1988, twenty members of the U.S Olympic freestyle and Greco-Roman wrestling teams were interviewed. Compared with non-medalist wrestlers, Olympic medal winners used more positive self-talk, had a narrower and more immediate focus of attention, were better prepared mentally for unforeseen negative circumstances, and had more extensive mental practice (Gould, Eklund & Jackson, 1993).
Mental Training Success Mental Training Success
Which of these apply specifically to YOUR SPORT SITUATION?
Running Jumping Hitting
Fielding Shooting Passing Kicking
Guarding Stroking Throwing
Lifting Skating
Technical SkillsTechnical Skills
Which of these apply specifically to YOUR SPORT SITUATION?
Decision-making skills Reading the situation
Knowledge Self Analysis
Situation Tactics Game Plan
Strategy Rules
Tactical SkillsTactical Skills
Do any of these apply to your SPORT SITUATION?
Strength Speed Power
Endurance Flexibility Quickness
Balance Agility
Physical SkillsPhysical Skills
Men's College Basketball Men's College Basketball
Month before Competitive Month before Competitive SeasonSeason
Example Strength Training Example Strength Training Monday Tuesday Wednesday Thursday Friday
Warm Up Warm Up Warm Up Warm Up Warm Up
Jump Rope Jump Rope Jump Rope
Strength Warm Up Strength Warm Up Strength Warm Up
Strength Zone Strength Zone Strength Zone
Front Squat Power Clean Bench Press
Shoulder Press Deadlift Back Squat
Intensity Zone Intensity Zone Intensity Zone Intensity Zone Intensity Zone
21-15-9 3 Sets of Each Pair 12 Minute Amrap
Thrusters 1. Reverse Hyper 3 Bench Press 185#
Pull ups 2. Ball Slams 5 Back Squat 225#
For Time 1. Kettlebell Swing
2. Glute Ham Raise
Lift Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Front Squat 2x6, 60/3x10 3x4, 70/5x6 4x3, 75/6x5 75/2x5 4x2, 80/5x5 4x2, 80/5x5
Shoulder Press 2x6, 60/3x10 3x4, 70/5x6 4x3, 75/6x5 75/2x5 4x2, 80/5x5 4x2, 80/5x5
Power Clean 70/ 8x3 75/ 10x2 80/ 8x2 85/ 6x2 90/ 6x2 90/ 6x2
Deadlift 70/ 8x3 75/ 10x2 80/ 8x2 85/ 6x2 90/ 6x2 90/ 6x2
Bench Press 2x6, 60/3x10 3x4, 70/5x6 4x3, 75/6x5 75/2x5 4x2, 80/5x5 4x2, 80/5x5
Back Squat 2x6, 60/3x10 3x4, 70/5x6 4x3, 75/6x5 75/2x5 4x2, 80/5x5 4x2, 80/5x5
Example Speed, Example Speed, Quickness, and AgilityQuickness, and Agility
Monday Tuesday Wednesday Thursday Friday
Warm Up Warm Up Warm Up Warm Up Warm Up
Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up
Jump Rope Jump Rope
Energy Systems Energy Systems Energy Systems Energy Systems Energy Systems
2x880 Lateral Side to Side Lane Agility Drill 2x880
1x660 Power Travel Hops Power Cord Runs 1x660
4x440 Mountain Climbers Tuck Jumps 4x440
For Time Box Jumps Agility Ladder 4x220
Banana Hurdles Shuffle Drill For Time
Week 1 Week 2 Week 3 Week 4
2x880, 1x660, 4x440 1x660, 4x440, 4x220 1x440, 8x220, 10x100 10x220, 10x100
1x660, 4x440, 4x220 1x660, 4x440, 4x220 10x50, 10x30 10x50, 10x30,
1x880, 1x660, 4x440 8x100 10x10
4x220
Plan in advance – Don’t “wing it”. Consider all the elements of a practice. Individualize post and perimeter if at all
possible. Warm-up and cool down. Evaluate each session objectively. Have fun!
Practice DesignPractice Design
Power, Power-Endurance, Agility/QuicknessPower, Power-Endurance, Agility/QuicknessPractice # 18Practice # 18
3:47 – 4:00 Cool down – Stretch – Post practice evaluation
*Coaches meet after practice to evaluate practice, make notes, and prepare for next practice.
Power, Power-Endurance, Power, Power-Endurance, Agility/QuicknessAgility/Quickness
Let’s move from practice Let’s move from practice design to making practice design to making practice
competitive competitive
The Games Approach is “athlete-centered” where the coach allows a more guided discovery approach. In other words, student-athletes learn “what to do” in a game by experiencing it.
Martens (2004) goes on to say that, “It’s a more holistic approach, focusing first on helping athletes understand what the game is all about, and then helping them learn how to play the game” (p. 175).
What is Games Approach?What is Games Approach?
The Games Approach can be applied in almost all of your training phases.
The most important phases for this approach is the tactical phase where you are teaching “how to”.
Games Approach is best used to teach both cognitive (declarative) and procedural knowledge.
Where can coaches use the Where can coaches use the games approach?games approach?
1. Begin your practice with a game.
2. Redesign some of your drills to make them more game-like.
3. Study your sport to help identify the tactical principles and then design a series of drills and practices around them.
4. Have your athletes freeze during a game-like situation and have the athletes determine where improvements are needed.
5. Build in time for your athletes to reflect and discuss their actions during practice.
Ways to allow the games Ways to allow the games approach to work for youapproach to work for you
Athlete evaluation one-on-one with coach Goal setting for next year Shaping purposes for next year Making changes to yearly plan
Year End Review Year End Review
Arceneaux, Paul. Head Coach, 1994, Vanderbilt University Women’s Track & Field.
Bompa, T., & Carrera, M. (2005). Periodization training for sports (2nd Ed.). Human Kinetics:
Champaign, IL Cox, T. (2009). Periodization. Presentation in EXPW
3091. Gould, D., Eklund, R., & Jackson, S. (1993). Coping
strategies used by U.S. Olympic wrestlers. Research Quarterly for Exercise and Sport, 64, 84-93.
Martens, Rainer (2004). Successful Coaching (3rd Ed.). Human Kinetics: Champaign, IL
Pugh, C. Strength & Conditioning Coach, TTU.
SourcesSources
(Sources, continued)
Scully, D., & Hume, A. (1995). Sport psychology: Status, knowledge, and use among elite level coaches and performers in Ireland. Irish Journal of Psychology, 16, 52-66.
Shambrook, C. J., & Bull, C. J. (1999). Adherence to psychological preparation in sport. In S. J. Bull (Ed). Adherence issues in sport and exercise (pp. 169-196). West Sussex, UK: Wiley.
USA Track & Field, Level I Coaching Instruction. Weinberg R., & Gould, D. (2007). Foundations of
sport and exercise psychology (5th ed.). Champaign, IL: Human Kinetics
If you like more information regarding this topic you may contact any of the speakers.
[email protected] [email protected] [email protected]
THANK YOU!THANK YOU!
