WESTERN SYDNEY WANDERERS PHYSICAL PREPARATION

W-LEAGUE 2012/13

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STRENGTHS – PRESEASON TRAINING IMPROVEMENTS OF PHYSICAL QUALITIES

• 6 Week Preseason saw improvements in the physical qualities of all our players

• Increased loading from NSW Premier League training to W-League training was achieved with few injuries or set backs

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• 1.31% Increase in Vertical Jump• 7.06% Increase in Maximal Aerobic Speed• 77.76% Increase in Chin Ups & 28.42%

Increase in Push Ups• Reasons for no improvements in speed were

due to our fastest players not testing on the second round of testing

• Unfortunately there was no opportunity to re-test throughout the season due to many uncontrollable factors Da

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STRENGTHS – PLANNING & IMPLEMENTATION OF TRAINING

• Ability to plan intensities, training sessions and modify as required

• Avoid increasing injury risk while providing a loading pattern that will improve the physical quality of our players

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20Weekly Loads, Strain & Injury/Illness/Soreness Reports

ACTUAL LOADS

STRAIN

Injury/Illness/Soreness Reports

ACTUAL LOAD = RPE x DURATION x LOADING FACTOR (Session Type)

STRAIN = AVERAGE DAILY LOAD x MONOTONY

MONOTONY = AVERAGE DAILY LOAD / STANDARD DEVIATION OF DAILY LOAD Dann

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LZ Distance (m) UZ Distance (m)

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PLAYER LOADS THROUGH PLANNED (RED) & ACTUAL (WHITE) RPE DATA

DISTANCE COVERED & DISTANCE COVERED >16kph PER WEEK

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HEART RATE EXERTION TOTALS (Polar / GP Sports)

SPEED EXERTION TOTALS (GP Sports)

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PLAYER LOADS THROUGH PLANNED (RED) & ACTUAL (WHITE) RPE DATA

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High Speed Accelerations High Speed Deccelerations Sprints

NUMBER OF HIGH SPEED ACCELERATIONS, DECCELERATIONS & SPRINTS

• Our data represents what we have planned and the RPE responses we are receiving from players

• We have avoided high levels of monotony and strain that we have previously seen to produce greater numbers of injury / illness reports Da

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STRENGTHS – MONITORING WELLNESS

• Wellness was monitored weekly on a Tuesday evening and was an important method of communication between players and coaches

• We found no trend in soreness or injury reports

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Muscle Soreness Reports

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Injury & Illness Reports

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Overall Average Wellness Index

AVG. Wellness IndexFatigueMotivationSorenessInjury/Illness

• Overall Wellness was at it’s lowest at the early point of the season (this may be expected with most players going from premier league to W-League)

• The highest average overall wellness was 8 (2 per factor)• Load management through the season meant that overall

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WEAKNESSES – CONTROL OF PROFESSIONAL ENVIRONMENT

• Recovery• Nutrition• Warm Down• Stretching• Importance of other sessions (eg. Strength /

Off leg training)

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• 100 Point Recovery plan to educate players• Ideally make 100 points in each week

• Our players averaged 68 points

• They were given 20 points under our direction on each match day (5 points compression, 10 points ice bath, 5 points nutrition)

R6 R7 R8 R9 R10 B R11 R1245.29 84.72 72.50 72.50 70.26 81.88 60.59 61.11

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• Players often blamed poor game day nutrition for some performances including timing and quality of meals

• Players frequently had coffees in the lead up to games

• Players frequently ate too much food or food at the wrong time for them because it was “available”

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• Adherence to warm down and stretching• Also low adherence to ice baths following

games

• Our prac student enforced ice baths and recorded any soreness resulting from our Round 11 match in Canberra – this appeared to work well

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WEAKNESSES – ADHERENCE TO OTHER SESSIONS

• Only 4 players completed the Christmas Eve – own conditioning session and only 3 players completed the New Years Eve - own conditioning session (which was given to give them to offer more flexibility and cut down on travel time)

• There was a noticeable drop in gym session attendance and this can be seen in gym loading patterns (which was also impacted by other factors)

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• With the training age of our athletes (strength wise), we should be able to achieve improvements through the whole season

• Disruptions due to team dinner, christmas party and new year effected our strength program greatly

• More control over our players in strength sessions will allow us to develop greater improvements in physical qualities that will benefit team performance

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TOTAL GYM LOAD (Sets x Reps x Weight lifted [including estimated body segment weights])

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OPPORTUNITIES – MORE CONTROL OVER ENVIRONMENT

• More monitoring (2 days a week), to understand player responses to matches and each training week

• More control over recovery procedures (give players points) – monitor what we control

• More accountability for strength sessions and extra sessions – do we need to control these more?

• Better team culture in regards to game preparation – more education / more monitoring from staff

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OPPORTUNITIES – PLANNING & UNDERSTANDING

• To use GPS drills database to further plan training, understanding the physiological outcome of all drills implemented

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• Examine content of training greater – vary drills to keep things interesting and ensure everything is covered

• Greater examine players training outside of our set up and understand its effect

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GAME BASED CONDITIONINGTACTICAL EMPHASISSUPPLEMENTARY CONDITIONINGWARM UP / GAME SKILLS

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OPPORTUNITIES – WORKING WITH INDIVIDUALS

• Working closer with individuals to enhance physical qualities that will enhance team performance (gym sessions, extra core and flexibility work)

• Greater understanding of individual needs in regards to training and match preparation

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THREATS TO SUCCESS

• Giving players responsibility resulted in a less professional approach to being match ready

• Team culture may be an issue if players perceive extra accountability and professionalism to be time consuming and lacking benefits

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FEEDBACK & THOUGHTS?