PREP OF THE BODY

OVERVIEW

Today and tomorrow we will… Identify the main content

Create a Prep of the Body mind map

Investigate previous questions

Structure our response to a question

Answer a question with our partner

Prep of the Body Mind Map

As we progress through the Prep of the Body overview create a mind map using the key information highlighted.

Example Prep of the Body Mind Map

Prep of the BodyCycle of Analysis

Key Message - Can you tell me what you did at each stage?

ReassessPerforman

ce

Develop Identified Aspect

Analysis

of Identified

Aspect

Analysis Of

Overall Performan

ce

Plan long & short term targets

Continue to Develop Identified Aspect

Progress Check

Phases of TrainingTraining can be done at 3 times of the training

year in football.

What are the three phases?

Preparation period – Pre seasonCompetition period – During the seasonTransition period – Off season

Aim of preparation phase

During the preparation phase general fitness work is followed by specific fitness work.

As you progress through your programme of work there should be an increase in the intensity of your physical fitness work as the start of the new season approaches.

As start of season approaches, training should become more game like.

The fitness work during this phase should be specific to the nature of your activity and your role within the activity.

Why training methods were appropriate for preparation phase?Both FARTLEK and INTERVAL training allow us to easily focus on

a specific aspect of fitness.

Could easily adjust my programme using overload as my body adapted and increase the intensity of our training programme as the start of the season approaches.

Can ensure that our work is specific to the nature of football and our role within the game.

Working outwith the activity made it easier to monitor my progression and made it easier to focus solely on my physical fitness improvement. This was vital during the early parts of pre season as it was important that my fitness would not continue to make my skill level deteriorate during matches.

Stop – Traffic Light

Phases of training Name the three phases of training Explain the purpose of each phase and describe the

work carried out Describe which phase your training was in Explain why the method of training you chose was

appropriate at the preparation phase

Key Message - Can you tell me?

Fitness requirementsTypes & aspects of

fitness

Football is a fast fluctuating game involving bouts of intense energy sprints interspersed with periods of low intense walks or jogs.

Furthermore the demands made on cardio respiratory endurance and speed endurance can significantly effect how a performer maintains his/her skill level throughout the 90 minute period.

Time

Performance level

45 900

For effective performance you require a wide repertoire of technical, physical and mental skills

Although all players require a combination of... cardio respiratory endurance, speed endurance, muscular endurance, power, speed, strength and flexibility... the specific fitness requirements of each player will vary dependent on their position and role.

Types of Fitness

3 Types of Fitness

PhysicalPhysical Skill-relatedSkill-related MentalMental

Physical Physical FitnessFitness

CRECRE StrengthStrength FlexibilityFlexibilitySpeedSpeedLocal Local

Muscular Muscular EnduranceEndurance

Speed Speed EnduranceEndurance

PowerPower

Physical Fitness

Skill Related

Agility Balance CoordinationTimingReaction

TimeMovement anticipation

Skill Related Fitness

MentalMental

Level of Level of ArousalArousal

Managing Managing

EmotionsEmotionsRehearsalRehearsal

Mental Fitness

Specific fitness demands of different rolesPosition: Midfielder

Fitness Requirements

◦Cardio Respiratory Endurance- to cope with the high intensity demands of continual movement for the duration of the match

◦Speed Endurance- to continually make repeated sprints over varied distances

◦Strength- to hold off strong challenges and win tackles

◦Agility- to create gaps, move quickly into space and turn quickly with the ball to change direction

◦Determination- to continually work hard in defence and attack throughout the game.

Q. Choose an activity. Describe in detail the specific fitness requirements to successfully play your role within the chosen activity.

Structure of Answer

Name activity, choose position, explain your role and responsibilities.

Explain that football is a fast fluctuating game. To perform effectively you require three types of fitness, these

are…………….

Name the main aspects of physical fitness required. Give a definition for each aspect of fitness e.g. Speed Endurance is the ability to...

For each aspect of fitness give practical examples of when you have required them to perform your role successfully – consider the responsibilities of your role.

Name the main aspect of skill related fitness required. Give a definition of this aspect of fitness e.g. Agility is the ability to...

Give practical examples of how agility helped you perform your role successfully.

Name the main aspects of mental fitness required. Give a definition of each aspect of fitness.

Give practical examples of how aspects were required to perform your role successfully.

Stop – Traffic Light

Fitness Requirements Name the three types of fitness Name and explain aspects of fitness for each type Describe the fitness requirements of your position.

Three types and appropriate aspects.

Key Message - Can you tell me?

GATHERING GENERAL AND FOCUSED DATA

Assessing Performance

Testing physical fitness

After naming the specific aspects of physical fitness required for your position it was important to test your level of fitness.

There are two ways of doing this

Within the activity – General DataOut-with the activity – Specific Data

WithinActivity

OutwithActivity

General Data Collection

TROS

Within the game

Centre Midfielder

Cardio Respiratory Endurance

CRE

Right Midfielder

Speed Endurance

Central Midfield

Decrease in number of

jogs, mid pace runs

Increase in number of walks and

sprints

Right Midfield

Decrease in number of

sprints

Slight decrease in

number of mid pace runs

Increase in number of

jogs

10, 25, 50 sprint tests

Standardised Tests

BODA Derived speed

endurance test

Standardised tests

Multi Stage fitness test

12 Minute cooper Run

Movement Analysis

General Analysis

Video recorded my performance in an 11v11 game of football against a team of similar ability….

I used this video to complete a movement analysis, time related observation schedule (TROS)…..

This analysed how often I walked, jogged, mid paced run and sprinted throughout the game.

The observations were broken down into 5 minute sections this allowed me to analyse…

The observation schedule looked like…

From the TROS I can see that…

Time related observation schedule

Test for Cardio Respiratory Endurance (CRE)

20m

Test is a maximal testThis means the test will get progressively harder (faster until you cannot continue)

Each level lasts approximately 1 minute

Each time a ‘bleep’ sounds you must run one 20m shuttle one foot must cross the line each time

When an athlete does not cross the line before the beep on two consecutive lines, the test is over

Your score can then be recorded and compared to a VO2 max table / national average

Multi stage fitness test

Test for Cardio Respiratory Endurance

Continuous test, requires you to run continuously at your own pace for 12minutes.

Set out six cones in a hexagon 25m apart.

Record total number of laps and cones completed in 12 minutes.

Standardised test compare your results to national averages to assess your level of fitness.

12 Minute Cooper Run25m

25m

25m

25m

25m

25m

Tests speed endurance.

Two cones placed 10m apart.

Complete 10 shuttles at top speed. Rest for one minute and then repeat the test another two times.

Add the three times together and calculate your average time.

BODA derived Speed Endurance Test

10m

3 x (10 x 10m) 1 min rest

10m-25m-50m

50m

25m

10m

Test for Speed

Standardised test compare your results to national averages to assess your level of fitness

Set out cones 10m – 25m – 50m apart.

Rolling start, so start stop clock when cross start line

To ensure accuracy of results complete each of the above distances three times and calculate your average time for each distance.

Benefits of standardised testing

Knowledge of activity doesn’t influence performance in test.

Unlike actual game no variables that you can’t control.

Specific to aspect of fitness.

Raw quantitative data. Measure and compare scores with retest data.

Are standardised results, compare with national averages.

Raw scores can be used to set intensity in week 1+2 of training programme.

Stop – Traffic Light

Assessing Performance How you gathered both general and focussed data What you discovered from the data gathered Why the methods used / data gathered is considered to

be valid The benefits of standardised testing

Key Message - Can you tell me?

Why it’s important to gather information about your fitness.

o Identifying strengths and weaknesseso Target sets your development needso Data forms basis of your Training programme. Allows you to

set the initial intensity of your first two week micro-cycle, therefore making the work specific to your current level of ability and most likely to produce improvement / adaptation

o General data gathered on whole performance within the game through Time Related Observation Schedule (TROS)

o Identified my role specific weakness as my CRE / SE as I was... (Describe the data). This aspect of fitness is important because...

o This data is a permanent record of my game based fitness and will allow me to draw comparisons with my abilities at the end of the preparation period of training

o The specific analysis of my performance was done through standardised tests outwith the game.

o I used the specific analysis, i.e. my standardised tests to also monitor my progression as I undertook a 6 week training programme to improve my CRE / SE

o Although the standardised tests are outwith the activity, they were easy to replicate after each two week micro-cycle to monitor my progression and ensured valid and reliable data was obtained.

Types of Training...Continuous Training Fartlek TrainingCircuit Training Weight TrainingInterval Training Flexibility Training

Structure of AnswerDescribe what interval/fartlek training is (not your

session)Describe how you used interval/fartlek training –

give examples from your programme of workExplain the benefits of interval training - i.e. why did

you use it.

(Describe what interval training is)Interval training involves working for a period of time/ completing a set amount

of work – resting - then working again. Any form of exercise that allows a work to rest ratio to be easily calculated can be used.

(Describe how you used interval training)As a right midfielder I used interval training to improve my speed endurance.

My programme of work required me to sprint a specific distance at a certain intensity – then rest – before repeating the work a certain number of times.

For example my first set of work was 3x40m @100 % 15s rest

This involved me sprinting 40m - resting for 15s - sprinting 40m - resting for 15s - sprinting 40m.

(Benefits of interval training)Allows you to easily focus on a specific aspect of fitness in my case Speed

EnduranceAllows you to work at a higher intensity with limited fatigue occurringCould easily be adapted to my position. By running at varying intensities and

walking during my rest could ensure my work was game like.

Interval training can be progressively overloaded by.Increasing the number of sessions in a week (Frequency)Exercising harder by working harder/increasing the intensity of my runs or

decreasing the rest intervals (Intensity).Increasing the number of repetitions/number of runs (Duration)

(Describe what fartlek training is)Fartlek training involves continuously working for a period of time. Within

this time the intensity at which you works varies. Usually it involves continuously running with short sprint bursts followed by a slower recovery and then more continuous paced running.

(Describe how you used fartlek training)As a central midfielder I used fartlek training to improve my cardio

respiratory endurance. My programme of work required me to run continuously for a specific period of time. Within this time the intensity at which I ran altered every 20m. I would either sprint – jog or walk.

My first set of work was 3x6minutes 40 seconds rest 70% - 75% of max HR, (10s pulse of 24/25).

In this six minutes I had to continuously repeat the circuit below. After the 6 minutes were up, I would rest for 40s and check my 10s pulse count to ensure I was working at the correct intensity. The repeat another two times.

Jog

Walk

Sprint

Walk

Sprint

Jog

JogJog

(Explain the benefits of fartlek)

Develops aerobic fitness by continuous running. Can be linked to CRE training zone requirements.

Develops anaerobic fitness by short sprints.Fartlek training is easily adaptable to your position in

football

Fartlek training can be progressively overloaded by.Increasing the number of sessions (Frequency).Exercising harder by taking out some walking and

adding more jogging or replacing jogging with more sprints (Intensity)

Exercising harder by working at a higher % of max heart rate (Intensity)

Increasing the time each run lasts for (Duration).

Why each method is appropriate at preparation phase?

Both FARTLEK and INTERVAL training allow us to easily focus on a specific aspect of fitness.

Could easily adjust my programme using overload as my body adapted and increase the intensity of our training programme as the start of the season approaches.

Can ensure that our work is specific to the nature of football and our role within the game.

Working outwith the activity made it easier to monitor my progression and made it easier to focus solely on my physical fitness improvement. This was vital during the early parts of pre season as it was important that my fitness would not continue to make my skill level deteriorate during matches.

Stop – Traffic Light Types of Training

The type of training you used to develop aspect of fitness

Describe what interval/fartlek training is (not your session)

Describe how you used interval/fartlek training – give examples from your programme of work

Explain the benefits of interval training - i.e. why did you use it.

Describe your six week programme of work Describe a training session (One individual session)

Key Message - Can you tell me?

Principles of TrainingApplying Progressive

Overload

Principles of TrainingSpecificity

Progressive overload◦Frequency◦Intensity◦Duration

Reversibility

Quick Fire QuestionsQ. How did we make sure our training was specific to activity,

position and level of fitness.

R. Used an appropriate method of training.Tailored training to suit position.Used initial test scores to set Weeks 1+2 of training programme

Q. As level of fitness improves, how do we ensure it continues to improve and doesn’t plateau?

A. Progressively Overload programme of work

Q. How will we know it’s the correct time to overload our programme, and how will we know how much to overload it by?

R. By monitoring our progress

Applying Progressive OverloadInterval training can be

progressively overloaded by.

◦Increasing the number of sessions in a week (Frequency)

◦Exercising harder by working harder/increasing the intensity of my runs or decreasing the rest intervals (Intensity).

◦Increasing the number of repetitions/number of runs (Duration)

Fartlek training can be progressively overloaded by.

◦ Increasing the number of sessions (Frequency).

◦ Exercising harder by taking out some walking and adding more jogging or replacing jogging with more sprints (Intensity)

◦ Exercising harder by working at a higher % of max heart rate (Intensity)

◦ Increasing the time each run lasts for (Duration).

How did we monitor your progress?Interim testingTraining Diary

Benefits of these...

Benefits of Monitoring your training It let me check to see if my training method was appropriate and

set at the correct level

I was able to check my current level against my last set of results to track my progression

This would tell me if my intensity levels were set correctly

I compared my first set of test results…

With my second set of test results… this shows that the overload I have undertaken in my training programme has worked and as the weeks progress we are improving my CRE / SE

I was able to get internal feedback by how I felt during my pre season training programme and pre season games.

I felt progressively overloading my programme allowed me to monitor the small developments in my fitness as I worked towards my overall goal – motivating

Benefits of Monitoring your training (contd) To keep track of both the work I completed and how I

intrinsically felt I keep a training diary

This at times allowed me to see over the micro cycle of a week how I felt and tracked my progression towards the next part of the training year- the start of the session

To ensure my overload was progressive and set on my current level, I used the data from my interim testing to guide the levels/degree of overload in my programme in the coming weeks

This ensured I was progressing smoothly as training was based on my current level of ability and attainment. Ensuring the principal of specificity was maintained

Stop – Traffic Light Principles of Training

How you used the principles of training to design a training programme

Explain how you ensured your programme was specific to position and ability.

Describe your six week training programme How you progressively overloaded your training

programme to ensure performance continued to improve and didn’t plateau

How you monitored your training and why it was important to do so.

Key Message - Can you tell me?

Evaluating programme of work

Reassessing Performance

Explain why it’s important to evaluate the effects of your training programme.

Describe how and why you completed interim tests.Explain how you retested both within and outwith the activity at end of six weeks - retest shows that fitness levels improved.

Explain the improvements retest data shows. Discuss both outwith and within the activity results. Briefly describe your role and responsibilities.

Describe how your performance has altered what are you now more able to do that you couldn’t previously– relate to your role and responsibilities. Specific performance examples must be included.

Stop – Traffic Light Reassessing Performance

Why it is important to re-test Explain how you reassessed performance at end of 6

week training programme What you discovered from data gathered (both focussed

and specific) How your overall football performance improved on

completion of your six week training programme A future development need and how you would plan to

develop it.

Key Message - Can you tell me?