Pre-Season and Strength Pre-Season and Strength TrainingTraining

ByByJohn O BrienJohn O Brien

andandTommy StevensonTommy Stevenson

I would like to welcome the assembled coaches here this evening, I hope that you as, coaches will take some of the ideas being demonstrated and use them with your teams or groups.Pre- season training is subjective to many coaches. I t can be innovative and enjoyable to players and coaches alike, but here is where the f oundation is laid as to the achievable goals that are agreed with the mentors and team members. I ndeed you ,the ,coaches I am sure have many ideas as there is no substitute f or experience of having coached or being coached, so this evenings seminar is to exchange ideas and share diff erent methods of training. Sports science has given us a clinical knowledge of how to train correctly, and, techniques are modified as physiology is studied f or the exercise application. I t is then to say, important to update yourself on the current trends of exercise and this is available to us as coaches by the Ulster Council through the Coach Education programme through practical demonstrations and explanations of the techniques applied. Compare some of this evenings exercises to when you were first introduced to them and take note of the changes! I hope that you as coaches will engage with discussion and participation of this evening s seminar and share ideas with me and the other coaches. Please note that any exercise taught here this evening is with saf ety in mind and if you are using them, then make note of the teaching points and try them yourself bef ore you actually teach them. Remember that through f atigue comes in-correct technique which can lead to injuries, so please ask about exercise modifi cation. I hope you enjoy the session and we value your attendance. Thank you J ohn O Brien

Before any training can take place it is important that the stated achievable goals are understood and applied. Also that all players are fully screened and individual diff erences are considered. To apply a training programme we must fi rst get the strength and weakness of the team.

FI TNESS TEST

Health Related

Skill Related

Body Comp

Flexibility Muscular Endurance

C.V.E. Muscular Strength

Speed Re-Action Time

Power Balance Co-Ord Agility

SCREEN

Test

ProgramDesign

Progression

ApplyProgramme

Progression

Test

Apply Results of Fitness Test

MacroCycle

MacroCycle

MacroCycle

Tests

Flexibility Test/Box

C.V.E.Step TestRun 1 Mile Cones/Tape/Audio/H.R.MonitersWalk Test

Grip Test1 R.M. Bench Press

Press Up MatsSit Up MatsChin Up BarDips

Speed 20Mtr Run30Mtr Run

Balance NilMFF NilExercises Nil

Power

S.A.Q.Exercises Nil

Speed Ladders

Stopwatch/Camera/Gates

Parallel Bars

SKILL RELATED

Wobble Board

Stopwatch/Camera/Cones/GatesStopwatch/Camera/Cones/Gates

Medicine BallMedicine Ball

Re-Action Time

Co-Ordination

Standing Stop

Quick Test (Body)

Wobble Board

Squat throwPower chest throw

Muscular Endurance

Sit and reach

Bleep Test Cones/Tape/Audio/H.R.MonitersCones/Tape/Audio/H.R.Moniters

Cones/Tape/Audio/H.R.Moniters

Dynamometer

Isolation Goniometer

Body Composition Height/Weight/Skin folds Stadio/ometre/Scales/Calipers

Muscular Strength

Use a chart to record the test scores

FITNESS TEST (FIELD TESTING)

HEALTH RELATED

Subject Equipment

Incorporate This Into A Session!!! Consider:

Time of Year / Weather Conditions / Facilities / Time / Equipment (Limitations of Use) / Knowledge….. Balance of Skill… Ball Work (Skills) Vs Physical Development and Ratio of Change I ndoor Vs Outdoor (Facilities) Type of Training... Circuit Training ( Aerobic/ L.M.E./ Strength Skills Circuit) Physical Abilities of Players...Seperate Groups?? Balance of High I ntensity Vs Recovery or Low I ntensity Work? Hydration...Why? how Much? Do we need to? Concurrent Activity…… Warm Up…Passive/ Active

STRENGTH AND CONDITIONINGSTRENGTH AND CONDITIONING

FORFOR

Workshop 8.01.2007Workshop 8.01.2007

INTRODUCTIONINTRODUCTION AND SCREENINGAND SCREENING

WARM WARM UPUP AND STRETCHAND STRETCH

EXERCISE DESCRIPTIONEXERCISE DESCRIPTION

SAFETY ASPECTSSAFETY ASPECTS

EXERCISE TECHNIQUESEXERCISE TECHNIQUES

DEMONSTRATIONDEMONSTRATION

COMMENCMENT OF CIRCUIT CLASS WITH MEDICINE BALL'S COMMENCMENT OF CIRCUIT CLASS WITH MEDICINE BALL'S

LINEAR LINEAR CIRCUITCIRCUIT

1.1. 111.1. Press UpPress Up

1.1. 221.1. Sit UpSit Up

1.1. 331.1. Step upStep up

1.1. 441.1. Lying Hand Lying Hand

ClapClap

1.1. 551.1. Back ExtensionBack Extension

1.1. 661.1. Straddle StepStraddle Step

1.1. 771.1. Triceps DipTriceps Dip

1.1. 881.1. Oblique CurlOblique Curl

1.1. 991.1. Standing Vertical Standing Vertical

JumpJump

1.1. 11001.1. Agility RunAgility Run

POWER WORKPOWER WORK 5 KG MEDICINE BALL5 KG MEDICINE BALL

11 SINGLE ARM THROWSINGLE ARM THROW

22 CHEST THROWCHEST THROW

33 SQUAT POWER THROWSQUAT POWER THROW

44OVER HEAD POWER OVER HEAD POWER THROWTHROW

55SEATED LEG POWER SEATED LEG POWER PUSHPUSH

66 SEATED LEG EXTENSIONSEATED LEG EXTENSION

77BACK BACK EXTENSIONEXTENSION

88OVER HEAD LYING POWER OVER HEAD LYING POWER THROWTHROW

99SEATED REVERSE SEATED REVERSE THROWTHROW

MEDICINE CORE WORK BALLMEDICINE CORE WORK BALL

11 BALANCE TWO HAND'SBALANCE TWO HAND'S

22 BALANCE TWO HAND'SBALANCE TWO HAND'SRAISE LEG AND RAISE LEG AND ALTERNATEALTERNATE

33SUPINSUPINEE HEEL'S ON BALLHEEL'S ON BALL

BACKSIDE BACKSIDE RAISEDRAISED

44SUPINSUPINEE

ONE HEEL ON ONE HEEL ON BALLBALL

OTHER LEG RAISED AND OTHER LEG RAISED AND ALTERNATEALTERNATE

55SUPINSUPINEE

ONE HEEL ON ONE HEEL ON BALLBALL ARM'S RAISEDARM'S RAISED

66 PRESS UP ON BALLPRESS UP ON BALL

77POWER PRESS POWER PRESS UPUP

88POWER PRESS POWER PRESS UPUP ONE HAND ON GROUND AND ONE ON BALLONE HAND ON GROUND AND ONE ON BALL

99PRESS UP ON PRESS UP ON BALLBALL HAND'S ON GROUND FEET ON BALLHAND'S ON GROUND FEET ON BALL

1010PRESS UP ON PRESS UP ON BALLBALL HAND'S ON GROUND FEET ON BALLHAND'S ON GROUND FEET ON BALL

RAISE ONE RAISE ONE LEG/ALTERNATELEG/ALTERNATE

1111 LATERAL THROW AGAINST WALL/ALTERNATELATERAL THROW AGAINST WALL/ALTERNATE

1212HIGH CATCH AGAINST HIGH CATCH AGAINST WALLWALL

2 KG DUMB BELL WORKOUT STATIC CIRCUIT2 KG DUMB BELL WORKOUT STATIC CIRCUIT

11LUNGE POSITION/ALTERNATE LUNGE POSITION/ALTERNATE LEG'SLEG'S

22 LATERAL RAISELATERAL RAISE

33 UPRIGHT ROWUPRIGHT ROW

44 CHEST PRESSCHEST PRESS

55 BENT OVER ROWBENT OVER ROW

66TRICEP TRICEP EXTENSIONEXTENSION

77SHOULDER SHOULDER PRESSPRESS

88 FRONTAL RAISEFRONTAL RAISE

99 FOREARM ROTATIONFOREARM ROTATION

SWISS BALL WORKOUTSWISS BALL WORKOUT

11SEATED POSITION/RAISE LEG AND SEATED POSITION/RAISE LEG AND ALTERNATEALTERNATE

22 RAISE OPPOSITE ARM AND LEGRAISE OPPOSITE ARM AND LEG

33SUPINE POSITION RAISE LEG AND SUPINE POSITION RAISE LEG AND ALTERNATEALTERNATE

44 PRESS UP WITH HAND'S ON BALLPRESS UP WITH HAND'S ON BALL

55 DECLINE PRESS UP WITH FEET ON BALLDECLINE PRESS UP WITH FEET ON BALL

66 RAISE LEG AND ALTERNATE IN DECLINE POSITIONRAISE LEG AND ALTERNATE IN DECLINE POSITION

77 DUMBELL WORKOUT ON BALLDUMBELL WORKOUT ON BALL

88 KNEELING ON BALLKNEELING ON BALL

99RECEIVE POWER THROW AND RETURN BALL TO RECEIVE POWER THROW AND RETURN BALL TO PARTNERPARTNER

Exercise to Music B.P.M.Exercise to Music B.P.M.

WARM UP 138WARM UP 138 AEROBIC 138AEROBIC 138 L.M.E. 122L.M.E. 122 ANAEROBIC 158ANAEROBIC 158 STEP 122STEP 122

ThankThank YouYou

Any Questions ???Any Questions ???