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UKSCA case study for an under 18 footballer.
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UKSCA: Case Study
U18 Football Player
Chris Hattersley MSc, CSCS, CESemail: [email protected]
Twitter: @hattersley4
The Athlete
• 17 year old central defender completing a 2 year scholarship.
• 12 months S & C experience.
• Dates chosen after pre-season during his first year.
• Passed medical screening and has had no major injuries.
Needs Analysis – Game Demands
• 10-13km TD, 2-3km HID (>15km/h) 1-2% in possession of the ball (Williams, 2013).
• 100’s of changes of direction / repeated inefficient modes of locomotion, highlights the need for sport specific conditioning.
• 30-50% of a game being carried out at >85% maximum heart rate (Akubat, & Abt, 2011).
• VO2max 55-65ml-kg-min. After this level has been achieved, sport specific measures of fitness become a more important indicator of performance (e.g. Yo-Yo Test) (Wells et al 2012) .
Needs Analysis – Kinetics / Kinematics
• High levels of strength and RFD in both eccentric and concentric actions .• Need to be efficient in the sagittal, frontal and transverse planes.
(Comfort & Abrahamson, 2010).
Directions of Movement Linear, lateral, vertical. Usually unilateral horizontally, bilateral
vertically.
Region of Force Production Triple flexed – triple extension (athletic position) unilateral &
bilateral
Peak Forces 6210 (N)
Rate & Time of Force Production <300msc
Types of muscular contraction Eccentric, concentric, ballistic, cyclical, SSC.
Needs Analysis – Injury Risk• 87% of injuries occur to the lower limb, most common hamstring strains,
ankle sprains and knee ligament injuries (Woods, Hawkins, Hulse, & Hodson, 2002).
• Previous injury is one of the key factors predisposing players to subsequent injury, with 25% being repeat injuries (Arnason et al, 2003)
• Screening should focus particularly on lower limb alignment, range of motion and lumbo-pelvic hip complex (LPHC) function.
• Eccentric hamstring exercises and ankle proprioception important (Junge & Dvorak, 2004).
Needs Analysis Athlete – Physical Characteristics
Yo-Yo
VO2 Max
Speed
CMJ
Agility
FMS
Body Fat %
Lean Muscle Mass
Upper Body Strength
Lower Body Strength
0
1
2
3
Player 1
3 = above average 2= average 1= below average
Needs Analysis ConclusionsMain Area of Focus Slight Improvement
NeededMaintain
Increase lean muscle mass (cross sectional area)
Speed Skinfolds
Increase whole body strength.
Agility VO2 Max
Power
Anaerobic capacity / Repeated sprint ability
Functional movement , SL stability, glute activation
The Programme• 3 month block which consists of two 6 week meso-cycles that run
alongside the technical programme.
Programme Rationale• First block – Hypertrophy
• Second block – Max Strength
• 2-3 complementary biomotor abilities are targeted to reduce any interference effects (e.g. AMPK – Mtor Signalling). (Gamble, 2013)
• Logical sequencing of physical qualities with each phase designed to ‘potentiate’ the next. (Siff, 2000).
• Non-linear periodisation utilised to prevent accumulation of fatigue. (Bompa & Haff, 2009)
Meso-cycle Conditioning Programme• Focus on developing RSA through sport specific running drills while maintaining
aerobic conditioning with SSG’s. • Speed / plyo work included in warm up.
Meso-cycle Physical Loading Analysis
HR’sRPE
GPSGPS
Meso-cycle Strength Programme
Meso-cycle Strength Programme
• Intensity has inverse relationship with fitness work, when one is high the other is low.
• Emphasis on multi-joint movements at 85-100% 5RM (Cardinale, Newton, & Nosaka, 2011)
• Large amount of muscle mass activated, high amounts of tension, moderate-high volume load. (Schoenfeld, 2010)
• Along with this rest periods of 2-3 mins promotes the hypertrophy of FT fibres due to repeated high force efforts stimulating high threshold MU’s. (Cardinale, Newton, & Nosaka, 2011)
*Endocrine system is still developing.
Meso-cycle Strength Analysis
Week 1 Week 2 Week 3 Week 4 Week 5 Week 60
1000
2000
3000
4000
5000
6000
7000
8000
9000
10000
75
80
85
90
95
100
105
Volume Load & Training Intensities
VL (Kg) Day 1VL (Kg) Day 2VL (Kg) Day 3Training Intensity (%5RM)
Volu
me
Load
(Kg)
% 5
RM
Programme Analysis – Micro-cycle• Training logically structured. E.g. no weight training on heavy fitness day
• Training with high levels of residual fatigue is placed at the start of the week. E.g heavy eccentric strength exercises.
• A specific conditioning session takes place on a Tuesday, rest tech / tac drills.
• Volume is reduced Thursday & Friday to optimise physical readiness for the weekend game (Williams, 2013).
Micro-cycle StructureHEAVY MODERATE LIGHT EASY
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Gym
- Full body- Heavy
loading / high eccentric demand
-N/A - High volume load, lower body emphasis.
-Upper body session
- N/A - N/A - N/A
Training Workload
- Light
session, technical focus.
-Double session, fitness in afternoon.
- N/A
- Moderate
session, physical workload through SSG.
- Light session,
match preparation.
- GAME
- Recovery
at home
Speed / Warm Up
- Mobility / activation focus
- Strides at end of warm up
- Acceleration- Assisted /
resisted sprints
- Power exercises
- N/A
- Co-ordination / Footwork
- Position specific drills
- Low level plyo’s
-Change of direction-Reactive agility
- N/A - N/A
Other
- Injury Prevention
- Injury Prevention
- Hydration
- Injury Prevention
- Injury Prevention
- Hydration
Micro-cycle Physical Loading
HR’s RPE
GPS GPS
Injury Prevention - ScreeningDysfunction Lengthen
(Release & Stretch)Strengthen(Activate & Integrate)
Valgus Knee (R)
- Lateral gastrocnemius- Adductors- Tensor fascia latae- Biceps femoris
-Gluteus medius-Gluteus maximus-Vastus medialis oblique- Integration of lateral sub system
Inhibited Glute Activation
-Hip flexors-Quadriceps
-Glute medius-Glute maximus
Tight Hamstrings -Hamstrings N/A
Tight Quadriceps -Quadriceps N/A
Injury Prevention Programme
Interaction with staff & players
• With technical coaches on a daily basis to plan training load.
• End stage rehab or movement screening with physios.
• Daily presentation of data to players, reports every 6 weeks, open door policy.
EvaluationPerformance Facet Performance Outcomes Before 3 month block After 3 month block
Fitness Measurement
PO1) Body Mass: T1) 76kg ET1) 80kg
PO2) Skinfolds: T2) 22.8 ET2) 22.8
PO3) Acceleration – 20 meter sprint T3) 3.02 sec ET3) 2.99 sec
PO4) High Speed Running Capacity – YIRT2: T4) 790m ET4) 920m
PO5) VO2 Max: T5) 68 ml.kg.min ET5) N / A
PO6) Agility – Arrowhead: T6) 8.055 sec ET6) 7.96 sec
PO7)Dynamic Strength – Vertical Jump: T7) 63cm ET7) 65cm
Strength Measurement / Functional Movement
PO8) Back Squat 5RM: T8) 115kg ET8) 120kgPO9) Step up 5RM: T9) 65kg ET9) 75kgPO10) Bench Press 5RM: T10) 65kg ET10) 80kgPO11) Weighted Pull Up 5RM: T11) 90kg ET11) 99kgPO13) Overall Movement Score: T13) 72 / 93 ET13) 74 / 93
References• Akubat, I., & Abt, G. (2011). Intermittent exercise alters the heart rate-blood lactate relationship used for calculating the trainnig impulse (trimp) in team sport
players. Journal of science and medicine in sport, 14, 249-253.
• Bangsbo, J., Mohr, M., & Krustrup, P. (2006). Physical and metabolic demands of training and match play in the elite football player. Journal of sports science , 24, 665-674.
• Bompa, T., & Haff, G. (2009). Periodization: Theory and methodology of training. (5 ed., Vol. 1, pp. 1-350). Leeds: Human Kinetics• Cardinale, M., Newton, R., & Nosaka, K. (2011). Strength and conditioning: Biological principles and practical applications. (1 ed., Vol. 1, pp. 308-311).
Chichester: Wiley-Blackwell.• Comfort, P., & Abrahamson, E. (2010). Sports rehabilitation and injury prevention. (1 ed., pp. 1-517). Chichester: John Wiley & Sons.• Di Salvo, V., Baron, R., Tschan, H., Calderon-Montero, F., Bachl, N., & Pigozzi, F. (2007). Performance characteristics according to playing position in elite soccer.
International Journal of Sports Medicine, 28, 222-227. • Edwards, A., Clark, N., & Macfadyen, A. (2003). Lactate and ventilatory thresholds reflect the training status of professional soccer players where maximum
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61-72. • Mirwald, R., Adam, D., Baxter-Jones, G., Bailey, D., & Beunen, G. (2002). An assessment of maturity from anthropometric measurements. Medicine and science
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