WARM UP COMPONENTS AND SESSION INETGRATION

Danny Deigan – S&C Coach

AEROBIC TEMPO RUN

! Prepare the athletes for the session

! Build HR

! Recovery benefits

! Various durations (eg. 5 mins)

! >60% MHR

GROUND BASED STRETCHING

! Loosen up / become mobile for upcoming session

! Back

! Hamstrings

! Adductors

! Hips

KNEELING STRETCHING

! Progression to standing up

! Hip-to-Hamstring

! Adductors

! Glutes

! Back

ADVANCED MOVEMENT STRETCHES

! Improvements in Movement and Mobility

! Worlds Greatest Stretch

! Inchworm

! Toe Touch Squats

CORE ACTIVATION HOLDS AND VARIATIONS

! Activate bracing and switch on core before upcoming activity

! Prone Hold

! Side Hold

! Progress to having movement with extremities, bracing of the core

! Include band walks and glute activation

PROPRIOCEPTION / ANKLE

! Warm up ankles, balance and landing mechanics, enhance reactive strength of the ankles

! Double leg and Single leg hopping

! Hopping over a line – multidirectional

! Progress to adding a sport specific skill

! Incorporate change of direction / multidirectional

STANDING DYNAMIC

! Improve blood flow, less room needed

! Leg swings – multidirectional

! Skip to external rotated skip

! Skip high knee to skip straight leg

! Tuck jumps and Twist jumps

WALKING STRETCHES

! More passive and useful in lighter sessions to become mobile leading into session

! Knee-to-chest

! Leg cradle

! Walking Quad

! Walking Hamstring

WALKING DRILLS

! Focus on running mechanics and activation patterns, and basic strengthening

! High knee with stretch

! Toe walks

! Heel walks

GYM EXERCISE MOVEMENT REPETITION

! Movement repetition of gym exercises

! Increase mobility and activation patterns in these movements

! Glute bridges

! Sumo Squats

! Lunges – multidirectional

! Lateral lunges

! Arabesque

HURDLE MOBILITY

! Improve mobility in a different modality

! Hip Internal Rotation

! Hip External Rotation

! Straight Leg Laterals

! Hip Internal Rotation with Straight leg kick

LOW INTENSITY DYNAMIC STRETCHES

! Start to increase HR, gradually build intensity

! Ankle Flicks

! Low Skips

! Hip Internal/External Rotations

! Leg Kicks

ECCENTRIC EXERCISES

! Build eccentric strength and capability of tolerating increased ranges to prevent injury

! Squats – multidirectional

! Lunges – multidirectional

! Perturbations

LANDING CONTROL

! Ability to land with triple flexion, however not excessively as to slow down any potential acceleration. Activation of key muscles for decelerating.

! Double Leg Landings

! Single Leg Hop & Stick

MEDIUM INTENSITY DYNAMIC STRETCHES

! Building intensity and HR

! High Knees – multidirectional

! Butt Kicks – multidirectional

! Side to Side

! Carioca

! Backwards

HIGH INTENSITY DYNAMIC STRETCHES

! Building to training intensity

! High Skips – multidirectional

! A-Skips

! B-Skips

CUTTING

! Ability to change direction, absorb and react

! Tempo Running to accentuate (Slow Cutting)

! Tempo Running to Fast Cutting

REACTIVE STRENGTH

! The ability to change direction quickly or correct when off balance

! Tempo running to jumping and COD over cones - multidirectional

! Hopping and COD over cones / hurdles – multi directional

FAST MOVEMENT / NEURAL ACTIVATION

! Trigger the neural system and pathways

! Fast Feet

! Fast Arms

! Fast Skips

FAST FEET

! Trigger the neural system and pathways

! Tempo Running and Cone/Ladder patterns – multidirectional

! Circling cones / players

PLYOMETRICS

! Enhance responsiveness of the SSC, practice triple extension

! Ankle Jumps

! Jumps for Height, Hops for Height

! Jumps for Distance, Hops for Distance

! Bounding

AGILITY

! Reacting to a stimulus with a Change of Direction component

! Shadow Running in Grid (With / Without Skill)

! Slow Pace to Quick Pace

RUNNING WITH BALL / SKILL

! Specific running velocity to the sport

! Various Time Ratios

! Various Distances

RUNNING TECHNIQUE – HIGH SPEED RUNNING

! Increase in high speed metres when players are fresh with greater recovery allows them to focus on technique

! 10 x 50m (10s Run, 20s Dynamics)

DECELERATION / ACCELERATION

! The ability to speed up and slow down quickly

! Use of Grid with Multispeed and Multidirectional Formats

MOVEMENT TRANSITION

! The ability to change into different movement patterns and directions

! 3-4 x 5-15m Grid - multidirectional

COD SPRINT GRID

! Incorporating components of speed, cutting and change of direction

! 4 x 2 x 10m Grids – multidirectional

PLYOMETRICS TO SPRINTS

! The ability to accelerate and then display speed

! Ankle Jumps to Sprints

! Jumps or Hops for Height to Sprints

! Jumps or Hops for Distance to Sprints

! Bounding to Accelerating or Sprints

! Multidirectional – will vary speed

WARM DOWN COMPONENTS AND SESSION INETGRATIONDanny Deigan – S&C Coach

AEROBIC TEMPO RUN

! Recovery benefits

! Add volume

! Various durations (eg. 5 mins)

! >60% MHR

STRIDES / TEMPO RUNS

! Recovery benefits

! Add volume

! Supplement speed running

! ~60% MHR or Speed Based

GYM EXERCISE MOVEMENT REPETITION

! Movement repetition of gym exercises

! Increase mobility and activation patterns in these movements

! SL Glute bridges

! Reverse Lunges

! OH Squats

ECCENTRIC EXERCISES

! Build eccentric strength and capability of tolerating increased ranges to prevent injury

! Squats – multidirectional

! Lunges – multidirectional

! Perturbations

NORDIC HAMSTRING LOWERS

! Highly effective in preventing hamstring injuries, best used after session with clear or low intensity running days following

! 2 x 5-10 in Pairs

CORE ACTIVATION HOLDS AND VARIATIONS

! Activate bracing and switch on core to gain more repetition

! Prone Hold

! Side Hold

! Progress to having movement with extremities, bracing of the core

ADVANCED MOVEMENT STRETCHES

! Improvements in Movement and Mobility

! Worlds Greatest Stretch

! Inchworm

! Toe Touch Squats

STATIC STRETCHING

! Reduce perceptions of muscle soreness

! Back

! Upper Body

! Lower Body

SUPPLEMENTARY CONDITIONING AND SESSION INETGRATIONDanny Deigan – S&C Coach

WHY SUPPLEMENTARY CONDITIONING??

! Supplement the main team training sessions to ensure that players are physically prepared for the “Worst Case Scenario”

! Ensuring that players are physically prepared to prevent injury

! Accelerations / Decelerations! Sprints (Max Speed) – Distance Manipulation! High Speed Running – MAS

! In general, players should perform 1.5-2X all these qualities for what they would normally encounter in a match over a weekly microcycle

! How much these occur in team training should always be considered

AEROBIC SPEED

! Improvements in VO2! Can be measured as % of Maximal Aerobic Speed or in Absolute Speeds! For Example – High Speed Running >16kph

! MAS Grids – Maximal & Submaximal! MAS Shuttles – Maximal & Submaximal! MAS with Active & Skill Recovery! MAS with Passive Recovery! MAS –Varying lengths and times! Impromptu MAS

SPEED & REPEAT SPEED

! Improve Speed and Ability to Maintain Speed throughout a match

! Technique – High knee and catch, Arms

! Using MAS interval times for players that require more speed (individualise)

! Interwoven with MAS intervals (no shuttles or less shuttles)

! COD Sprint Grid

! Plyometrics to Sprints

! Strides

MULTI-DIRECTIONAL SPEED & AGLILTY

! The ability to accelerate, decelerate, change direction and react to a stimulus

! Acceleration & Deceleration

! Cutting & Pivoting

! Shuttles in MAS & Sprints

! RCOD Shuttles & Patterns

! RCOD Shuttles with Skills

! Using Court or Field Markings, Using Skills or Ball

RECOVERY AND PROGRAM INTEGRATION

Danny Deigan – S&C Coach

RECOVERY! Best time for each Recovery Method! Where does it practically fit in the program! Always consider Psychological Impact and Individual Needs

! Ice Baths / Hot & Cold Therapy – May be best in lead up & Recovery from Matches! Compression – Should be used for travel! Pool – May be best the day after game or around travel! Massage – May be best in the middle of week! Foam Rolling – May be best prior to gym and prehabilitation sessions! Stretching – May be best after main session and gym sessions! Mobility – Should be included in Warm Ups & Cool Downs, extra emphasis early in

the week and after the main volume is done! Nutrition and Sleep is also important and should be monitored

MONITORING AND PROGRAM INTEGRATION

Danny Deigan – S&C Coach

MONITORING

! Monitoring is important to ensure that you are progressing in the right direction

! Internal Load (RPE)! External Load – HR, GPS, Density, Efficiency! Indexes –Vertical Jumps, Ranges of Motion, HR Variability / HR Recovery! Subjective Wellness – Soreness, Fatigue, Sleep, Stress, Injury/Illness

! The Monitoring system is an indication of when the program should be modified to ensure that goals are attained

! It assists in identifying the cause and effect

MONITORING

! Monitoring will assist coach in planning and implementation of drills so that they meet the physical and psychological needs of the team

! They assist the S&C coach in planning and implementation of supplementary conditioning so that players are physically prepared

! The physiotherapists can identify areas to further target in prehabilitation plans and observe player integration into full training

! The Sport Scientists / S&C Coaches role is to provide the Head Coach with the information and physically prepared players so that he/she may be successful

WEEKLY INTEGRATION

! It is important that the Head Coach, Assistant Coaches, S&C Coach, Sport Scientist and Medical Staff are on the same page

! Integration through monitoring and an understanding of the Whole Program is the Best Case Scenario

! This way it is understood that all training is accumulative and everyone is working as a team towards the common goal

WEEKLY INTEGRATION EXAMPLE