Fitness with the Sliotar Paul Boyle BASES Accredited

Fitness with the Sliotar Paul Boyle BASES Accredited Exercise Physiologist Ulster Council CPD Programme 2007

Can Fitness for Hurling be Developed with the Siiotar? Ulster Council CPD Programme 2007

Can Fitness for Hurling be Developed with the Siiotar? Answer = Yes. We all know that fitness CAN be developed with the sliotar. This workshop will help you understand what component of fitness you are developing in your drills and gameplay Ulster Council CPD Programme 2007

Fitness for Hurling-why? ? ? • Improve performance • More reslilient players (tougher) • Prevent Injury Ulster Council CPD Programme 2007

Fitness for Hurling What is Required? Ulster Council CPD Programme 2007

FLEXIBILITY STRENGTH QUICKNESS PERFORMANCE ENDURANCE POWER SPEED/AGILITY SPEED ENDURANCE SKILL Ulster Council CPD Programme 2007

Principles of Fitness Training t i r t TIME i INTENSITY r RECOVERY Ulster Council CPD Programme 2007

The Training Effect Ulster Council CPD Programme 2007

The Training Effect Selye H. The Stress of Life, 1957 TRAIN RECOVERY Ulster Council CPD Programme 2007

NON-ADAPTATION (Yo-Yo Effect) Training bouts too far apart Ulster Council CPD Programme 2007

PERFORMANCE DECREASE Training bouts too closeinsufficient recovery time Ulster Council CPD Programme 2007

PERFORMANCE INCREASE Optimal training response Ulster Council CPD Programme 2007

MESOCYCLES 3+1 3 Hard Weeks 1 Recovery Week Ulster Council CPD Programme 2007

TRAINING INTENSITY HIGH MEDIUM Ulster Council CPD Programme 2007

RECOVERY OF TISSUES MUSCLE TENDON BONE Tendons need to be strengthened and prepared for high intensity training Ulster Council CPD Programme 2007

Time • Frequency (x per week) • Duration of exercise • Duration of Session Ulster Council CPD Programme 2007

Time- Frequency • How Much Time should be spent on Fitness? Depends on • Individual • Level of Competition • Age • Fitness Objective • Stage of the Season (peak by Sunday!) Ulster Council CPD Programme 2007

How Much is Enough? ? I train around 35 hours a week which means I probably swim around 120 km over the seven days. I guess that is probably more than a lot of people drive! I do two swimming sessions a day, seven days a week. On top of all my mileage I do plenty of weight and fitness work in the gym and even some boxing too. It's very hard work and the early mornings are tough but I enjoy the challenge. Ian Thorpe, BBC Sport Online 01. 08. 02 Ulster Council CPD Programme 2007

Duration of Exercises? • Endurance 3 mins- 40 mins + (cumulative) • Speed Endurance < 2 mins (e. g work the man in the middle) • Speed <10 secs • Drills? ? ? 4 min max on any one drill Ulster Council CPD Programme 2007

Duration of Session? • Depends on objective of session • Conditions • < 1. 5 hours or may risk injury Ulster Council CPD Programme 2007

Intensity-How Hard • Overload- Have to Stress the Body • Progression-Have to Continue to Stress the Body as players get fitter Ulster Council CPD Programme 2007

Intensity-How Hard • Strength • >60% 1 RM (<15 RM) • Maximum Strength is best developed in the gym with good quality resistance training. • It is difficult to simulate >60% 1 RM on the pitch • But can use body resistance exercises, hills, towing, tackle bags. Ulster Council CPD Programme 2007

Intensity-How Hard • Endurance - 60 -90% HRmax • Speed Endurance - 90%-Max Effort • Speed - 100% Effort • Flexibility-To point of ‘tension’ in muscle – no pain Ulster Council CPD Programme 2007

How do you know if your drill is the right intensity • Observation-signs of fatigue • Talk Test • Feedback • Loss of Form • Records/Diary • Heart Rate Ulster Council CPD Programme 2007

Technological Advances 1. Heart Rate Monitors Ulster Council CPD Programme 2007

Technological Advances 2. Polar® Team System Ulster Council CPD Programme 2007

HRmax Start Finish Ulster Council CPD Programme 2007

First Half Second Half Ulster Council CPD Programme 2007

Positional Differences? Ulster Council CPD Programme 2007

Striking WU H/pass Game (7 v 7) (11 v 11) Ulster Council CPD Programme 2007

Match Facts • On average players exercise above 80% HRmax for ~80% of the total match time • This equates to 55 mins in a 70 min game (48 mins in a 60 min game) • NB Training intensity needs to be elevated to replicate the competitive demands of games Ulster Council CPD Programme 2007

What Type of Drills/Exercise? 1. Conditioned/modified games • Unlimited variations 2. Any skills drill • Regulate the intensity 3. Intermittent exercise • Running, cycling, swimming, rowing Ulster Council CPD Programme 2007

Recovery • Between exercises- will dictate what component of fitness you are developing • Between Workouts- will maximise the training effect and avoid overtraining Ulster Council CPD Programme 2007

‘Recovery is the least understood component of training and competition. Too often the recovery element is overlooked as an essential aspect of any training regime’. (Rowbottom et al. 1998, In Overtraining in Sport, Human Kinetics) Ulster Council CPD Programme 2007

Current issue Ulster Council CPD Programme 2007

RECOVERY – THE FORGOTTEN TRAINING PRINCIPLE METHODS • Optimal work/rest ratio • Nutritional • Physical • Psychological Ulster Council CPD Programme 2007

Optimal work/rest ratio Take Control Make sure you control tir time Intensity recovery Ulster Council CPD Programme 2007

Endurance training and multiple sprint sports • Unfortunately endurance or it’s development is wrongly perceived by some to mean long distances at a slow pace. The result of this is that players may be able to run for long periods at a slow pace but not able to do multiple, high intensity sprints (Hedrick MA, 1999) Ulster Council CPD Programme 2007

Endurance - Interval Training models Long intervals (Early Pre-season) 3 -12 mins, 80 -90% Hrmax, rest periods 1 -4 mins, total time 20 -50 mins, e. g (12+3), (6+2), (4+2) short intervals (Late Pre-season) 1 -3 mins, 90 -95% Hrmax, rest periods 20 -60 sec, total time 15 -40 mins, e. g (3: 00+3: 00), (2: 00+1: 00), (1: 30+30), (1: 00+0: 30) Short: short intervals (Competition Phase) 5 -15 secs, 95% HRmax, rest periods 5 -15 secs, total time 1035 mins, e. g (15+15), (10+10), (5+10). Boyle et al. 1999 Ulster Council CPD Programme 2007

Endurance - Interval Training models What does this all mean? High Intensity, multisprint endurance can be developed in short bursts of 10 -15 seconds as long as you have short recovery periods. So drills are ideal, but have to adhere to tir Ulster Council CPD Programme 2007

RECOVERY METHODS Ulster Council CPD Programme 2007

RECOVERY HYDRATION • ensure good supply of cool palatable drinks • rehydrate immediately with half or full strength isotonic drink. • drink to a plan • caffeine containing drinks and alcohol should be avoided • players need to consume a volume 1½ times the deficit (ie 1½ litres for 1 kg lost) to restore fluid balance. Ulster Council CPD Programme 2007

RECOVERY NUTRITION • Consume a high carbohydrate snack or meal giving 50 – 100 g carbohydrate (1 g/kg body weight) in 1 st hour • continue refuelling every 1 -2 hours or until optimal carbo intake is achieved (710 g per kg body weight (typically 400 g – 600 g) • where appetite is suppressed or gastric comfort is a problem, focus on frequent compact forms of carbohydrate; low fibre, high sugar foods and sports bars or sports drinks Ulster Council CPD Programme 2007

50 GRAMMES OF CARBOHYDRATE • 800 – 100 mls of isotonic sports drink • 1200 mls sugar-containing fruit squash • 500 mls fruit juice drink or fresh orange juice • 2 handfuls of sultanas • 2 handfuls of jelly babies, wine gums, fruit pastilles • standard bar of Turkish Delight • 3 jaffa cakes and 2 fig rolls • 2 – 3 cereal bars • 2 slices white bread with jam or honey • 2 pancakes with jam, honey or syrup • fruit scone with jam or honey • 2 slices currant or malt bread with jam or honey • soft white roll with banana • 3 rice cakes with jam or honey • low fat yogurt and banana • 1 tub (150 g) custard and 3 tablespoons tinned fruit Ulster Council CPD Programme 2007

PHYSICAL RECOVERY Ulster Council CPD Programme 2007

Cool-down Active aerobic recovery enhances lactate removal 50 -65% VO 2 max in trained subjects (Hermansen & Stensfold, 1972) Ulster Council CPD Programme 2007

Static Stretching • Increase local blood supply to joints and muscles, decrease swelling, produce muscular relaxation, improve and loosen tight tendons and increase lymphatic and venous return, thereby removing waste products (Bompa, 1999) • Can reduce incidence of injury (Calder & Sayers, 1992; Jansen et al 1989) Ulster Council CPD Programme 2007

POOL SESSION Ulster Council CPD Programme 2007

Massage Increased blood, lymphatic circulation (Calder 2000) Reduced muscle pain and fatigue (Cinque 1989) Less muscle tenderness, and less strength loss, greater ROM (Yak. Zan et al (1984) Ulster Council CPD Programme 2007

Cold Immersion Ice Immersion (Cryotherapy) Analgesic (Bompa 1999) Reduced muscle damage and stiffness (Eston & Peters, 1998) Flushing Effect? Ulster Council CPD Programme 2007

Contrast Showers Flushing effect (Calder 2000) Hydrotherapies Hot Spas (Jacuzzis) Warm Under water jet massage can increase release of proteins into the blood and enhance the maintenance of neuromuscular performance (Vitasalo et al. 1995, EJAP) Ulster Council CPD Programme 2007

PSYCHOLOGICAL RECOVERY Ulster Council CPD Programme 2007

PSYCHOLOGICAL RECOVERY Psycho-Regulatory Training. A variety of skills and techniques used to control emotions and mood states e. g • Meditation • Progressive Muscle Relaxation • Autogenic Training • Imagery and Visualisation • Breathing • Restricted Environmental Stimulation Therapy (REST) and Flotation • Music • Emotional Recovery Ulster Council CPD Programme 2007

Applying tir to your hurling drills and exercises Ulster Council CPD Programme 2007

Endurance Development Should be 1: 1 work rest ratio E. G work 10 secs: rest 10 secs Example drills 2 Players or 2 teams. One works and one rests e. g Player 1 solos around player 2 (giving a handpass, and player 2 either handpasses or rolls ball in front of player 1 for jab lift. Then player 2 goes around player 1. Ulster Council CPD Programme 2007

Endurance Development Example. Boyley’s Wheel Place an number of players around a central cone and an equal number of players at cones which are 15 m from the centre. Players on perimeter of circle should place a ball at their feet. On whistle all players in centre run out jab lift ball and handpass to perimeter player, return to centre cone and then out to next perimeter player. Players work for 1 minute then switch with other team. After a while change from clockwise to anticlockwise and vary the skill e. g high catch, rolllift, jab lift rolling ball solo around perimeter player and place ball at his feet. Emphasise team effort-i. e any slackers hold up the rest of the team! Ulster Council CPD Programme 2007

Antrim Senior Hurling Team Pre-season Endurance Runs Choose one of the following sets for your training. Ensure you include a thorough warm-up and cool-down and finish off with 10 -15 minutes of good quality stretches. *FOR ALL SETS YOU NEED TO MARK OUT 100 M INTERVALS ON A PITCH , HALL, OR ANY FLAT AREA. FOR ALL SETS YOU SHOULD USE STICK AND BALL AND SET YOURSELF A TARGET OF HOW MANY TIMES YOU CAN LIFT THE SLIOTAR ON EACH RUN WHILE STILL MAINTAINING YOUR TARGET TIME. FINISH OFF THE SESSION WITH A 1 MILE RECOVERY RUN AND STRETCHING. CHOOSE 1 OF THE FOLLOWING SET 1 300 M CIRCUIT. COMPLETE 4 SETS (4 X 300 M RUNS). TARGET TIME FOR EACH 300 M RUN IS 1 MINUTE. TAKE 30 SECONDS RECOVERY BETWEEN 300 M RUNS AND 2 MINUTE RECOVERY BETWEEN SETS. TRY TO REDUCE THE TARGET TIME FOR THE 300 M BY 1 SECOND EACH 1 -2 WEEKS AND TRY TO MAINTAIN THIS PACE THROUGHOUT THE SET 2 200 M CIRCUIT. COMPLETE 3 SETS (6 X 200 M RUNS). TARGET TIME FOR EACH 200 M RUN IS 36 SECONDS. REPEAT EACH 200 M RUN ON 1 MINUTE. I. E COMPLETE YOUR RUN IN 36 SECONDS OR UNDER AND THEN WHEN 1 MINUTE IS UP GO AGAIN. TAKE 1 MINUTE RECOVERY BETWEEN SETS. SET 3 100 M CIRCUIT. COMPLETE 4 SETS (6 X 100 M RUNS). TARGET TIME FOR EACH 100 M RUN IS 16 SECONDS. REAPEAT EACH 100 M RUN ON 30 SECONDS (I. E DO YOUR RUN IN 16 SECONDS AND WHEN 30 SECONDS IS UP GO AGAIN). TAKE 2 MINUTES RECOVERY BETWEEN SETS. Ulster Council CPD Programme 2007

Speed Endurance Drills Work: Rest Ratio 1: 3 pre-season, or 1: 2 comp. season i. e work 1 min: rest 3 mins. Maximum work period 2 mins, because after 2 mins technique deteriorates rapidly due to fatigue For drills use 3 -4 players. e. g work the man in the middle for 1 minute Ulster Council CPD Programme 2007

Speed Drills Work: Rest Ratio 1: 5+ e. g work 5 seconds rest 30 secs Focus should be on quality work at top speed, therefore recovery is absolutely crucial and should not be sacrificed. To ensure good recovery and quality in drills use groups of 5 -6 players. Examples are first touch drills, sprint drills, decision making drills, reaction drills. Ulster Council CPD Programme 2007

Questions? ? www. peakperformance. co. uk/antrimhurling. htm Ulster Council CPD Programme 2007