Session Integration Presentation
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Transcript of Session Integration Presentation
![Page 1: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/1.jpg)
WARM UP COMPONENTS AND SESSION INETGRATION
Danny Deigan – S&C Coach
![Page 2: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/2.jpg)
AEROBIC TEMPO RUN
! Prepare the athletes for the session
! Build HR
! Recovery benefits
! Various durations (eg. 5 mins)
! >60% MHR
![Page 3: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/3.jpg)
GROUND BASED STRETCHING
! Loosen up / become mobile for upcoming session
! Back
! Hamstrings
! Adductors
! Hips
![Page 4: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/4.jpg)
KNEELING STRETCHING
! Progression to standing up
! Hip-to-Hamstring
! Adductors
! Glutes
! Back
![Page 5: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/5.jpg)
ADVANCED MOVEMENT STRETCHES
! Improvements in Movement and Mobility
! Worlds Greatest Stretch
! Inchworm
! Toe Touch Squats
![Page 6: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/6.jpg)
CORE ACTIVATION HOLDS AND VARIATIONS
! Activate bracing and switch on core before upcoming activity
! Prone Hold
! Side Hold
! Progress to having movement with extremities, bracing of the core
! Include band walks and glute activation
![Page 7: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/7.jpg)
PROPRIOCEPTION / ANKLE
! Warm up ankles, balance and landing mechanics, enhance reactive strength of the ankles
! Double leg and Single leg hopping
! Hopping over a line – multidirectional
! Progress to adding a sport specific skill
! Incorporate change of direction / multidirectional
![Page 8: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/8.jpg)
STANDING DYNAMIC
! Improve blood flow, less room needed
! Leg swings – multidirectional
! Skip to external rotated skip
! Skip high knee to skip straight leg
! Tuck jumps and Twist jumps
![Page 9: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/9.jpg)
WALKING STRETCHES
! More passive and useful in lighter sessions to become mobile leading into session
! Knee-to-chest
! Leg cradle
! Walking Quad
! Walking Hamstring
![Page 10: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/10.jpg)
WALKING DRILLS
! Focus on running mechanics and activation patterns, and basic strengthening
! High knee with stretch
! Toe walks
! Heel walks
![Page 11: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/11.jpg)
GYM EXERCISE MOVEMENT REPETITION
! Movement repetition of gym exercises
! Increase mobility and activation patterns in these movements
! Glute bridges
! Sumo Squats
! Lunges – multidirectional
! Lateral lunges
! Arabesque
![Page 12: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/12.jpg)
HURDLE MOBILITY
! Improve mobility in a different modality
! Hip Internal Rotation
! Hip External Rotation
! Straight Leg Laterals
! Hip Internal Rotation with Straight leg kick
![Page 13: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/13.jpg)
LOW INTENSITY DYNAMIC STRETCHES
! Start to increase HR, gradually build intensity
! Ankle Flicks
! Low Skips
! Hip Internal/External Rotations
! Leg Kicks
![Page 14: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/14.jpg)
ECCENTRIC EXERCISES
! Build eccentric strength and capability of tolerating increased ranges to prevent injury
! Squats – multidirectional
! Lunges – multidirectional
! Perturbations
![Page 15: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/15.jpg)
LANDING CONTROL
! Ability to land with triple flexion, however not excessively as to slow down any potential acceleration. Activation of key muscles for decelerating.
! Double Leg Landings
! Single Leg Hop & Stick
![Page 16: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/16.jpg)
MEDIUM INTENSITY DYNAMIC STRETCHES
! Building intensity and HR
! High Knees – multidirectional
! Butt Kicks – multidirectional
! Side to Side
! Carioca
! Backwards
![Page 17: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/17.jpg)
HIGH INTENSITY DYNAMIC STRETCHES
! Building to training intensity
! High Skips – multidirectional
! A-Skips
! B-Skips
![Page 18: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/18.jpg)
CUTTING
! Ability to change direction, absorb and react
! Tempo Running to accentuate (Slow Cutting)
! Tempo Running to Fast Cutting
![Page 19: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/19.jpg)
REACTIVE STRENGTH
! The ability to change direction quickly or correct when off balance
! Tempo running to jumping and COD over cones - multidirectional
! Hopping and COD over cones / hurdles – multi directional
![Page 20: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/20.jpg)
FAST MOVEMENT / NEURAL ACTIVATION
! Trigger the neural system and pathways
! Fast Feet
! Fast Arms
! Fast Skips
![Page 21: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/21.jpg)
FAST FEET
! Trigger the neural system and pathways
! Tempo Running and Cone/Ladder patterns – multidirectional
! Circling cones / players
![Page 22: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/22.jpg)
PLYOMETRICS
! Enhance responsiveness of the SSC, practice triple extension
! Ankle Jumps
! Jumps for Height, Hops for Height
! Jumps for Distance, Hops for Distance
! Bounding
![Page 23: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/23.jpg)
AGILITY
! Reacting to a stimulus with a Change of Direction component
! Shadow Running in Grid (With / Without Skill)
! Slow Pace to Quick Pace
![Page 24: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/24.jpg)
RUNNING WITH BALL / SKILL
! Specific running velocity to the sport
! Various Time Ratios
! Various Distances
![Page 25: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/25.jpg)
RUNNING TECHNIQUE – HIGH SPEED RUNNING
! Increase in high speed metres when players are fresh with greater recovery allows them to focus on technique
! 10 x 50m (10s Run, 20s Dynamics)
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DECELERATION / ACCELERATION
! The ability to speed up and slow down quickly
! Use of Grid with Multispeed and Multidirectional Formats
![Page 27: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/27.jpg)
MOVEMENT TRANSITION
! The ability to change into different movement patterns and directions
! 3-4 x 5-15m Grid - multidirectional
![Page 28: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/28.jpg)
COD SPRINT GRID
! Incorporating components of speed, cutting and change of direction
! 4 x 2 x 10m Grids – multidirectional
![Page 29: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/29.jpg)
PLYOMETRICS TO SPRINTS
! The ability to accelerate and then display speed
! Ankle Jumps to Sprints
! Jumps or Hops for Height to Sprints
! Jumps or Hops for Distance to Sprints
! Bounding to Accelerating or Sprints
! Multidirectional – will vary speed
![Page 30: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/30.jpg)
WARM DOWN COMPONENTS AND SESSION INETGRATIONDanny Deigan – S&C Coach
![Page 31: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/31.jpg)
AEROBIC TEMPO RUN
! Recovery benefits
! Add volume
! Various durations (eg. 5 mins)
! >60% MHR
![Page 32: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/32.jpg)
STRIDES / TEMPO RUNS
! Recovery benefits
! Add volume
! Supplement speed running
! ~60% MHR or Speed Based
![Page 33: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/33.jpg)
GYM EXERCISE MOVEMENT REPETITION
! Movement repetition of gym exercises
! Increase mobility and activation patterns in these movements
! SL Glute bridges
! Reverse Lunges
! OH Squats
![Page 34: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/34.jpg)
ECCENTRIC EXERCISES
! Build eccentric strength and capability of tolerating increased ranges to prevent injury
! Squats – multidirectional
! Lunges – multidirectional
! Perturbations
![Page 35: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/35.jpg)
NORDIC HAMSTRING LOWERS
! Highly effective in preventing hamstring injuries, best used after session with clear or low intensity running days following
! 2 x 5-10 in Pairs
![Page 36: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/36.jpg)
CORE ACTIVATION HOLDS AND VARIATIONS
! Activate bracing and switch on core to gain more repetition
! Prone Hold
! Side Hold
! Progress to having movement with extremities, bracing of the core
![Page 37: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/37.jpg)
ADVANCED MOVEMENT STRETCHES
! Improvements in Movement and Mobility
! Worlds Greatest Stretch
! Inchworm
! Toe Touch Squats
![Page 38: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/38.jpg)
STATIC STRETCHING
! Reduce perceptions of muscle soreness
! Back
! Upper Body
! Lower Body
![Page 39: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/39.jpg)
SUPPLEMENTARY CONDITIONING AND SESSION INETGRATIONDanny Deigan – S&C Coach
![Page 40: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/40.jpg)
WHY SUPPLEMENTARY CONDITIONING??
! Supplement the main team training sessions to ensure that players are physically prepared for the “Worst Case Scenario”
! Ensuring that players are physically prepared to prevent injury
! Accelerations / Decelerations! Sprints (Max Speed) – Distance Manipulation! High Speed Running – MAS
! In general, players should perform 1.5-2X all these qualities for what they would normally encounter in a match over a weekly microcycle
! How much these occur in team training should always be considered
![Page 41: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/41.jpg)
AEROBIC SPEED
! Improvements in VO2! Can be measured as % of Maximal Aerobic Speed or in Absolute Speeds! For Example – High Speed Running >16kph
! MAS Grids – Maximal & Submaximal! MAS Shuttles – Maximal & Submaximal! MAS with Active & Skill Recovery! MAS with Passive Recovery! MAS –Varying lengths and times! Impromptu MAS
![Page 42: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/42.jpg)
SPEED & REPEAT SPEED
! Improve Speed and Ability to Maintain Speed throughout a match
! Technique – High knee and catch, Arms
! Using MAS interval times for players that require more speed (individualise)
! Interwoven with MAS intervals (no shuttles or less shuttles)
! COD Sprint Grid
! Plyometrics to Sprints
! Strides
![Page 43: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/43.jpg)
MULTI-DIRECTIONAL SPEED & AGLILTY
! The ability to accelerate, decelerate, change direction and react to a stimulus
! Acceleration & Deceleration
! Cutting & Pivoting
! Shuttles in MAS & Sprints
! RCOD Shuttles & Patterns
! RCOD Shuttles with Skills
! Using Court or Field Markings, Using Skills or Ball
![Page 44: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/44.jpg)
RECOVERY AND PROGRAM INTEGRATION
Danny Deigan – S&C Coach
![Page 45: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/45.jpg)
RECOVERY! Best time for each Recovery Method! Where does it practically fit in the program! Always consider Psychological Impact and Individual Needs
! Ice Baths / Hot & Cold Therapy – May be best in lead up & Recovery from Matches! Compression – Should be used for travel! Pool – May be best the day after game or around travel! Massage – May be best in the middle of week! Foam Rolling – May be best prior to gym and prehabilitation sessions! Stretching – May be best after main session and gym sessions! Mobility – Should be included in Warm Ups & Cool Downs, extra emphasis early in
the week and after the main volume is done! Nutrition and Sleep is also important and should be monitored
![Page 46: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/46.jpg)
MONITORING AND PROGRAM INTEGRATION
Danny Deigan – S&C Coach
![Page 47: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/47.jpg)
MONITORING
! Monitoring is important to ensure that you are progressing in the right direction
! Internal Load (RPE)! External Load – HR, GPS, Density, Efficiency! Indexes –Vertical Jumps, Ranges of Motion, HR Variability / HR Recovery! Subjective Wellness – Soreness, Fatigue, Sleep, Stress, Injury/Illness
! The Monitoring system is an indication of when the program should be modified to ensure that goals are attained
! It assists in identifying the cause and effect
![Page 48: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/48.jpg)
MONITORING
! Monitoring will assist coach in planning and implementation of drills so that they meet the physical and psychological needs of the team
! They assist the S&C coach in planning and implementation of supplementary conditioning so that players are physically prepared
! The physiotherapists can identify areas to further target in prehabilitation plans and observe player integration into full training
! The Sport Scientists / S&C Coaches role is to provide the Head Coach with the information and physically prepared players so that he/she may be successful
![Page 49: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/49.jpg)
WEEKLY INTEGRATION
! It is important that the Head Coach, Assistant Coaches, S&C Coach, Sport Scientist and Medical Staff are on the same page
! Integration through monitoring and an understanding of the Whole Program is the Best Case Scenario
! This way it is understood that all training is accumulative and everyone is working as a team towards the common goal
![Page 50: Session Integration Presentation](https://reader033.fdocuments.in/reader033/viewer/2022051523/58ad8e241a28ab662a8b5e41/html5/thumbnails/50.jpg)
WEEKLY INTEGRATION EXAMPLE