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Physical Fitness for Developing Players (12-16 Years) PowerPoint Presentation

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Physical Fitness for Developing Players (12-16 Years) Presentation Transcript

Slide 1 - Physical Fitness for Developing Players (12-16 years) Diarmaid Marsden
Slide 2 - Aims and Objectives By the end of this session the coach will be able to: Identify the components of physical fitness and their importance in gaelic games Recognise the Train to Train stage (u16s) of the Long Term Player Pathway and how the focus is on player development Implement practical ways to build fitness into games and skill development for u12,u14 and u16s
Slide 3 - Physical Fitness for Developing Players We will examine some definitions of Physical fitness? Developing Players – We have to look at the overall development of the player so that he/she is ready to take the next step up to minor and senior teams. Role of Coach Creating GOOD Habits for future years Players need to be led at this stage of their playing careers
Slide 4 - Ulster Council – LTPD Model
Slide 5 - Physical Fitness What do we mean by Physical Fitness??? “The ability of the whole body, including the muscles, skeleton, heart and all other parts to work efficiently at all times” (Carbon and Lindsey) Physical Fitness in sport is....... “The ability to perform the underlying techniques and to respond quickly to the signs / sounds experienced during the game. It will require a combination of stamina, strength, speed, skill and flexibility” Reasons…run at varying speeds, jump to catch, strength on the ball and off the ball, to be free from injury.
Slide 6 - Physical Fitness
Slide 7 - Physical Fitness Components of Physical Fitness 1. Cardiovascular Fitness (Stamina) 2. Muscular Strength 3. Muscular Endurance 4. Flexibility 5. Motor Fitness – Speed, Power, Agility etc….
Slide 8 - Physical Fitness FITT Principle F – Frequency………How Often I – Intensity …………How demanding T – Time……………..How Long T – Type……………..Activity Overload appropriately with adequate recovery will result in improved performance Overtraining with inadequate recovery will result in decreased performance Burnout
Slide 9 - Physical Fitness Cardiovascular Fitness (Aerobic Exercise) is the “Ability of the heart, lungs and circulatory system to deliver oxygen to working muscles” Heart Rate (beats per minute) Resting Heart Rate (bpm) Max Heart Rate 220-age or 208-(0.7x age) or 20metre shuttle run (most accurate) Training zone is 75-90% Max Heart Rate Typical 16 year old has max heart rate of 196.8bpm. To effectively improve cardiovascular fitness players Heart Rate training zone should be 147 – 177bpm (75%-90% maxHR)
Slide 10 - Physical Fitness How can we relate this to training sessions? Sessions and activities should be designed to get players into this training zone. It sounds scientific and technical but this can be recreated through drills and games. You don’t have to run lads around a field to get them in the zone. Heart Rate will increase in proportion to the intensity of the activity
Slide 11 - 3v3 6v6 12v12 High intensity of small sided games Can be used by coaches to develop Fitness levels 3V3 elicits a HR response above 90% of max 6v6 shows the intensity Is reduced to under 90% of Max 12 v 12 shows the intensity is reduced to under 70% of Max
Slide 12 - Physical Fitness STAMINA We can develop players stamina/cardiovascular fitness by incorporating small sided conditioned games and high intensity ball drills into our training sessions 12-16 years is ideal age to build an aerobic base
Slide 13 - Stamina GAA Circuit - 30 minutes, .1 minute for switching between activities .Group A in corners and Group B in the game. .Group A rotates every 3 min .Group B in middle for 15 min - then switches with Group A Example of on pitch stamina circuit
Slide 14 - Physical Fitness Flexibility “Maximum range of movement possible around a joint or a series of joints” How can we improve flexibility? Dynamic – Sport specific movements to stretch muscles Static- Active and Passive Muscles should be warmed up before stretch e.g. after mobilising and pulse raising activities Benefits -reduce likelihood of stiffness, muscle soreness and injury. STRETCHING Focus on technique
Slide 15 - Muscles of the body
Slide 16 - Muscles of the body
Slide 17 - Static Stretches Calf Hamstring Hip flexor Quad Groin Gluteal muscles Lower Back Lower back Triceps Shoulder Chest
Slide 18 - Physical Fitness Muscular Strength and Endurance Strength – ability of a muscle or muscle group to exert max force against a resistance during a single exertion Endurance – Ability of muscle or muscle group to make repeated contractions against a resistance without tiring
Slide 19 - Circuit Training Press ups Fistpassing Step ups Back extension Tricep Dips Sit ups Lunges Med Ball Throw Ladders High Catch Shuttle Run Skipping
Slide 20 - 20
Slide 21 - Physical Fitness activities for 12 year olds Do Stamina Strength Endurance Speed Flexibility Don’t Speed Endurance Weight training Power training This is not to replace skill development but to compliment it.
Slide 22 - Suitable for u14 players Do Stamina Strength Endurance Speed Flexibility Don’t Speed Endurance Weight Training Power Training PHV (Growth Spurt) Girls 11-13yrs Boys 12-14yrs Window of opportunity to “build the engine” and develop stamina.
Slide 23 - Suitable for u16 players Do Stamina Strength Endurance Speed Endurance Speed Flexibility Intro to Weight lifting techniques Don’t Power Training (moderation) Technique Focussed !
Slide 24 - Strength Development for Young Athletes (13 – 16yrs) 1.Prime Movers 2.Get Set Position 3.Range of Movement 4.Key Joint Alignment 5.Control and Breathing Teaching Lifting Technique Coach Technique with young people Use the bar only or Use a brush shaft Apply no weight initially Work on Form and Technique
Slide 25 - Core Stability What is core stability? Technique, technique, technique!! Core Strength and Stability provides the body with the central control that allows the player to generate power by maximising the efficiency of your muscular effort. It is the ability of the trunk to support the effort and forces from your legs and arms, so that muscles and joints can perform in their safest, strongest and most effective position.
Slide 26 - Balance to kick
Slide 27 - Can we measure it? How do we measure components of physical fitness? Why do we measure fitness levels? SHOULD we be measuring fitness levels of 12-16 year olds? (Primary school project) Measurement of Physical Fitness
Slide 28 - Team Summary U16
Slide 29 - Fitness with the football/sliotar Typical Kick or Hand Pass Drill
Slide 30 - Fitness with the football/sliotar Match Running Hand Pass Drill
Slide 31 - Fitness with the football/sliotar Diagonal Kick pass drill Tactical Physical Skill focussed
Slide 32 - Fitness with the football/sliotar 1 v 1 or 2 v 2 (Heart rate in the training zone)
Slide 33 - Fitness with the football/sliotar GAME “Who Attacks Defends”
Slide 34 - Fitness with the football/sliotar GAME “Circle Score”
Slide 35 - The Journey that is Sport The whole point of sport is not the winning but the journey itself. It is what you learn on that journey. It is about the people you meet. The challenges you encounter. It is about discipline and control. It’s about respect for others. It’s about the buzz of success. It’s about coping with defeat. Its about the building of character. It’s about being your self and about enjoying sport for sports sake.
Slide 36 - Aims and Objectives By the end of this session the coach will be able to: Identify the components of physical fitness and their importance in gaelic games Recognise the Train to Train stage (u16s) of the Long Term Player Pathway and how the focus is on the development of the player Implement practical ways to build fitness into games and skill development for u12, u14 and u16’s.
Slide 37 - Physical Fitness for 12-16year olds Questions????
 

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