Introduction. By the end of this module coaches should be able to: ... Understand
how the coach can use nutrition and anti-doping principles to .... twice a week!
LEVEL 2 AWARD IN COACHING RUGBY LEAGUE PHYSICAL DEVELOPMENT 1
Introduction By the end of this module coaches should be able to: 1. Describe the differences between children and adults as a result of maturation 2. Communicate the physical demands of the game 3. Describe the principles of training and how they are applied to improve specific components of fitness. 4. Have a basic knowledge of how to improve game-specific endurance 5. Understand how the coach can use nutrition and anti-doping principles to develop young performers
Task: • As coaches, what are the key physical development factors that we need to be aware of when coaching children? • Why is this different to adults?
Excellence Obsessive drive to be the best….and maintain this position
Mastery
Discipline & Application: “The process of doing”
Developing the player Learning to Play FUNdaMENTALS
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Learning to Compete
Sporting talent confirmed
Years Training
Training to Compete
Training to Win
Taking Opportunities High Performance experiences Focus & increasing motivation To get to the top
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Size attained as % of adult growth
Influence of maturation... 100
Neural
80 60
40
Structural Genital (Hormonal)
20 0
2
4
6
8
10
12
14
16
Age (years) Adapted from Scammon, 1930
18
20
5
Early and Late Developers Peak Height Velocities PHV for 3 Boys
PHV Late Developer
PHV Av. Developer PHV Early Developer
Principles of Training? Frequency Intensity
Volume Progressive Overload Specificity
Recovery
Individuality
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Principles of Training Frequency
The number of times that the player is exposed to a training stimulus.
Intensity Quality of work
The Training intensity is prescribed at an appropriate percentage of the players’ capacity and based on the demands of the game, in order to produce a positive training effect.
Volume Quantity of work
Training volume refers to the total quantity of work performed. It is calculated by looking at the no of sessions x duration of the sessions.
Progressive Overload
The players body will only adapt to a training stimulus if the prescribed training load stresses it beyond its present capacity. This needs to be progressive, as large and sudden increases in training load may injure the athlete.
Specificity
There is a positive transfer of training to performance: Training is based on a needs analysis of the game and replicates the physiological demands players are exposed to during play.
Recovery
Recovery periods within and between training sessions are prescribed in accordance with the body’s systems restoration and performance characteristics.
Individuality
The programme is designed on the positional demands of play and his / her individual strengths and weaknesses.
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Video Clip
Fitness Components of RL ENDURANCE The ability to maintain exercise, resisting fatigue. Aerobic and Anaerobic production of energy (ATP)
STRENGTH The ability exert or resist forces
POWER The ability to exert large forces Very quickly
SPEED The ability to cover a distance in the minimum time:
FLEXIBILITY The Range of movement at a joint or range of joints
ENDURANCE DEMANDS OF THE GAME AT TOP LEVELS: • Players will cover ≈8.5km in a game • Multiple sprint efforts – Multiple directions
• Multiple collisions & wrestling situations • HRs above 85% Max for the duration of the ball in Play – HR 195+ – Recovery period to “in-game normal” of ≈130 crucial (individual zones) – Work :Rest pattern is positionally & individually specific
• Differences between players & positions
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% of Time within Heart Rate Zone (game)
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From “Strength & conditioning for sport: A practical guide for coaches” available www.1st4sport.com Long term energy – aerobic system
% capacity of energy systems
100%
Immediate energy – ATP-PC
10 sec
30 sec
2 min Exercise duration
Short term energy – Anaerobic – lactate system
5 min
Group task: Energy System Stored ATP PC Lactate system (fast glycolysis)
Aerobic system (Slow glycolysis)
Advantages
Disadvantages
Group task: Energy System
Advantages
Disadvantages
Stored ATP
Immediately available energy source
Only lasts 1-2s
PC
Immediately available energy source
Stores depleted after 8-10s and need to be replenished
Small amount of rapidly available ATP
By-product is an acid which fatigues the muscles
Relatively unlimited supply of ATP
Slow to supply ATP, and is reliant on oxygen being available to the muscles. Large parts of the game are too intense for aerobic system to deliver ATP effectively.
Lactate system (fast glycolysis)
Aerobic system (Slow glycolysis)
Focus of Endurance Training
By-product of Endurance Training
0s 4s A T P
Time 1.5min
10s
3min +
Any single skill effort
ATP-PC
Sustained-Power Work 20-100m sprints, fast breaks, collisions & wrestles
ATP-PC & Lactate system
Aerobic system
Anaerobic-Power Endurance Wrestles and repeat plays, Sustained plays, Set of 6 defending, repeat sets, support play,
Recovery periods to replace Oxygen debt
Aerobic-Endurance 16
Immediate/short-term Anaerobic systems
Long-term Aerobic system
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Monitoring of Training Intensity Using Heart Rate • Intensity is a key training principle – As a guideline, above 75% max HR, player will be working anaerobically – This is too hard to hold a conversation at easily! • HR maximum – Measured after maximal test – Or can be estimated from the equation: • Estimated maximum heart rate = 220 – age • Therefore, for a 20 year old rugby player. • Estimated Maximum heart rate = 220 – age = 220 – 20 = 200 beats per minute
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19
20
Guidelines for RL Endurance Training
PC into lactate system Upper end lactate into Aerobic system
21 From Brewer, C. “Strength & conditioning for sport: A practical guide for coaches” (Chapter 3) Coachwise publishers available www.1st4sport.com
Group task: • • • • • •
Split into 6 groups of 3 Look at the “Game cards” Gr 1 & 2: Games 1-3 Gr 3 & 4: Games 4,6,7 Gr 5 & 6: Games 8-10 Identify what energy system is predominantly trained in this activity • How would modify the activity to target other energy systems?
CARBOHYDRATES • Give you energy: • Too little energy: – Poor concentration – Can’t maintain exercise intensity – Poor skill learning
• Too much energy: – Stored as fat
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Carbs are… • The best sources of carbohydrates: pastas, brown rice, brown bread, vegetables, fruits, lentils and beans (not baked) good health by delivering vitamins, minerals, fibre and a host of important nutrients. • Easily digested refined carbohydrates from white bread, white rice and other refined grains, pastries, sugared drinks, and other highly processed foods may contribute to weight gain and promote heart disease. 24
Proteins • Help you build… muscles, hair, skin… • Important in preventing injury • Help maintain lean weight – Provides less energy and fills you up for longer 25
Protein is found in… • The best animal protein choices are fish and poultry. • Try and eat oily fish atleast twice a week! – Its good for the brain and body!
• One skinless chicken breast (130g): 41g protein. • One small fillet steak (200g): 52g protein. • One beef burger or pork sausage: 8g protein. • One portion of poached skinless cod fillet (150g): 32g protein. • Half a can of tuna: 19g protein. • One portion of cheese (50g): 12g protein. • One medium egg: 6g protein.
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Fruit and veg! • Young players should aim for at least nine servings of vegetables and fruits a day – Potatoes don't count. – Chocolate isn’t a vegetable!
• Really important for vitamins and minerals • Really important for fibre • Healthy way to stay full up!
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When and what should I eat? • Young players need to eat regularly: – Every 3 hours!
• Breakfast is important! – You haven’t eaten for 10 hours!
• Lunch and dinner too! • Healthy Snacks are key to success: – They can be eaten 60-30mins before training to top up energy levels – Ideal for those who have to go to training straight from school / work
• After games – Eating a meal within 30-60 mins after games is ideal for replacing energy
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Why is drinking important? • Your body is 80% water! • You lose this through sweat and going to the toilet • 5% dehydration leads to 20% decrease in performances! – Loss of concentration – Lack of skill execution
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Drink lots of council pop! • Be well hydrated all the time! • Water until immediately before training, during training, after training. • Have a pinch of salt in your water! • Have you packed YOUR OWN water bottle for every training session?
Anti-Doping RFL objectives: •
To uphold and preserve the ethics of the Game;
•
To safeguard the physical and mental health of Players;
•
To ensure that all Players have an opportunity to compete equally.
All players are subject to testing. All volunteers and coaching staff within the game must also abide by the RFL AntiDoping rules
Types of substances • Stimulants: e.g. Ephedrine, Psuedoephedrine
• Steroids: e.g. Nandrolone • Illegal Recreational drugs: e.g. cocaine, cannabis, mephedrone • Hormones: e.g.. Human Growth Hormone 31
Anti-Doping Coaches are in a very strong position to influence and reinforce positive player choices. How can a coach raise awareness of, and discourage the use of performance enhancing substances? “I will not tolerate any players using illegal or performance enhancing substances. They are dangerous and show a mental weakness and willingness to cheat that is unacceptable in rugby league. Both performance enhancing and illegal substances carry massive health risks” 32
Anti-Doping – further information Community Game Player
• Player Well-Being workshops (age specific)
Professional Player
• 100% ME training • Delivered by pro club or RFL
The RFL
Anti-doping guidance leaflet
UK Anti-Doping
www.100percentme.co.uk
World Anti-Doping Association
www.wada-ama.org
Drug Information Database (DID)
www.didglobal.com
Talk to Frank
www.talktofrank.com
Drug Scope
www.drugscope.org.uk
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Summary • Consider the growth and maturation level of your player when designing a training programme • Progress training by adhering to the principles of programme design • Train the body to produce energy using the best energy pathways for the game – Anaerobic is more important that aerobic once a player has gone through puberty – Aerobic development is a by-product of high quality training
• Modify games and drills in your coaching to produce the appropriate physical outcome: – Physical work (How much, how intense) • Tackling, getting off the floor, sprinting, changing direction all make the drill more intense – Recovery (How much, what method)
• Be a role model for players of all ages in terms of: – Developing good nutritional habits – Adhering to the policies of drug-free sport
Practical: • Specific dynamic warm-up • Game card 5! • How can we adapt this activity to get different physical outcomes.
