Child to Champion 2017 Conference

Dr Mike Young

Alex Natera

James Baker

Allan Macdonald:The Psychological Characteristics of Developing Excellence

Means & Methods of Eccentric Training

Employing a Netownian Model for Plyometric Progressions

The Development of Discrete Muscle Action in the Running Athlete: Eccentric & Isometric Training Options (Practical)

Eccentric Training and the Younger Athlete

Integrating multi-directional Movement Skills to Physical Education (Practical)

Strength and Power in the Elite Student Athlete

From the MSSD Programme to Rio: Filling the Physical Literacy Gap: Training to Train and Training to Compete Compete the Aspire Academy Way

Matt Depledge - The Application of Growth and Maturation in Academy Football

Paul Caldbeck - Carpe diem - Are Academy Footballers fit for Purpose

John Radnor - The Influence of Growth and Maturation of Muscle Architecture and Physical Performance

Des Ryan - The Arsenal Physical Development Framework

Dr. James McCarron - Implicit and Explicit Aspects of Athletic Development

Shane Fitzgibbon - Training the Trunk: from Elementary to Elite (Theory & Practical)

Pete Atkinson: An insight into the ECB Pace Programme: Preparing the Next Generation of International Pace Bowlers

Kevin Paxton - Controlled Change of Direction Progressions Underpinning Reaction Games (Practical)

Benefits of Eccentric Training

Hypertrophy development

Strength development

When coupled with overspeed work, supports greater improvements in standard field tests of power

Endurance development - less fatigue decay vs concentric rep max charts.

Shortcomings of traditional training methods

High injury prevention properties across multiple sports, age-groups, muscle groups and across gender

Most explosive efforts often don't provide eccentric overload (15-200% stronger in eccentric vs concentric)

Efficient from time and neurological perspective

Most methodologies train concentric expression of force in weakest ranges of motion

The ability to resist yielding is a key determinant for athletic success

Explosive efforts don't necessarily train eccentric qualities optimally

Potential drawbacks of Eccentric training

DOMS

Hypertrophy development in certain athletes

Best innoculation for DOMS is consistent Eccentric training

Frequency of training

Can limit frequency of training

Force velocity curve

Eccentric

Low F, Low V

Concentric

High F, Low V

Low F, High V

High F, High V

Final Thoughts

Same principles as traditional programming with slight reduction in reps/sets

Be cognisant of hypertrophy and fatigue

Once a week often suitable as very high neuromuscular effect

Maintain frequency to maintain injury preventative properties (reversibility)

Current categorisation of plyometrics

High and low intensity plyos easy to identify, but muddy waters in between

Can examine internal and external kinetics, but tools and technology not viable for most in context

Number of foot contacts per session

Novice 80-100

Experienced 120-140

Is a conceptual understanding of plyometric progressions more appropriate? #

Plyometric Progressive Continuum

4 key questions to help categorise nature of plyometric activity

Did they fall a great distance?

How fast were they moving?

the greater the horizontal velocity, the higher the load

the greater the vertical displacement from apex to landing, the higher the load

How quick was the contact time?

The shorter the amortisation phase, the stiffer the landing, the higher the load

How was the load distributed?

Bilateral deficit increases load! I.e. unilateral = higher load

Unilaterally

Bilaterally

Temporal offset (skipping)

Asymmetrical (staggered stance)

Synchronised

Other factors to consider

The mass of the athlete

External loading

Assistance (overspeed etc)

Why do children jump higher and run faster as they age?

Force - Velocity properties of muscle improve #

Length - tension properties of muscle improve #

Research is looking to establish the nature of these changes with regards to relative and absolute measures of strength, power and stiffness throughout adolescence

Physiological cross sectional area of muscle

Pennation angle

Fascicle length

Other research considerations and questions

Trainability

Traditional strength training increases pennation angle and muscle thickness #

What are the normative standards and progressions of PCSA, NFL and PA during growth and maturation in Males and Females?

Plyometric/Sprint training decreases pennation angle and increases fascicle length #

Greater pennation = greater force production, smaller range of motion

Greater normalised fibre length (NFL) = greater contraction velocities

Greater PCSA = greater force production

What are the best training methods for improving sprint and jump ability relative to pre, mid and post PHV?

Philosophy is holistic

Staff are advanced generalists

FMS

Does not predict injury

Provides baseline for player

Can be used as a platform to educate and develop relationship with players

Better movers (i.e. higher FMS scores) have a better chance of longitudinal improvement #

Growth and Maturation

Of all that football gets wrong with regards to S&C, they are probably one of the leading sports in understanding growth and maturation

Khamis-Roche method to highlight potential risk (>7cm/yr)

All encompassing approach can be applied due to their vast resources, but is still earned through appropriate rationale and results (e.g. decrease injury rates)

A strong and authentic culture is essential to success of programme

'Praise youth and they will flourish'

A range of corrective templates are available for those with movement deficits to work on

Cross-fertilisation of ideas from experts and leaders in different fields

Take homes

Develop a strong culture regardless of methodology

Measure injury rates, fitness data and athlete outcomes

Promotes athlete buy in

For ongoing accountability and rationale of programme

'this is waste bruv!'

Development framework is a live and growing document, of which all staff are stakeholders

Warm up

Start with simple multidirectioanl movement

Make the movement sport specific

Progression options for COD drills

Direction

Forward/Back

Lateral

Angled

Distance

Short

Long

Repetition

Each COD = a 'rep'

Reactivity

Modulate

Rules

Interaction with other athletes

Generate CREATIVE mayhem, in a controlled manner

Elite Performance Pathway at St Peter's (11-18yo)

Athletic foundation

Athletic Development

Athletic Performance

Take home messages

Eccentric training not just for elite athletes

Eccentric Training must be appropriately and gradually progressed

Movement quality is a priority

Assess the impact of growth and maturation

Consistently apply eccentric training in low doses during early phases

Engage and motivate the athlete

Establish a positive culture

Progressions

Movement competency

Time under tension (bodyweight)

Jump to a box

Altitude landings

Jump/leap/hop

Low intensity plyos

Parkour

Progression

General Strength Development

Time under tension (load)

Altitude landings

Repeated jump/leap/hop

Low-moderate intensity plyos

Sub-maximal & maximal KBox

Session Structure

RAMP Warm up , COD, activation, mobilisation

Speed play and tag games

Jumping and landing

Bodyweight Strength

Session Structure

RAMP Warmup

Linear speed training and open agility

Jump, land & rebound

General strength and power

Looking to develop higher levels of power

Increasing specificity

Increasing load

Relatively low dosage of eccentric kbox work

Significant improvements in RSI and eccentric power from Kbox usage

Timetabling S&C into lessons

Reduces extra curricular load

Improves consistency

Creating a common language of COD and Agility

Movement Curriculum

Resources

Ian Jeffreys - Game Speed

Lee Taft - Ground breaking 2

Vern Gambetta - Athletic Development

Compatible games to develop COD + Agility

Non-Linear Transitions

Linear Transitions

Acceleration

Manoueverability

Deceleration

Cutting

Standing start to front

Directional step

Hip turn (drop step)

Flying start

Athletic position (static)

Athletic position (active) - Jockey

Controlled forward run

Back Pedal

Lateral Shuffle

Cross-over step

Cross-over run

Back Track diagonal back shuffle

Weave (s-line run)

Rounded Turn

Figure of 8

Curve Running

To athletic position

To lunge stop (front & back)

180 degree turn

Front to side

Speed cut

Power cut

Back step

Spin cut

Starting and Stopping

Lateral movement

Non-linear movement

Cutting

Pursuit

Rats & Rabbits

Ball drop game

Ballon Square

Shake & bake

Rats & rabbits (side start)

Gauntlet (defenders)

Knee tag

Cone Relays

Seaweed

Gauntlet (Attackers)

Duck Duck Goose

Bulldogs

Breakout

Gauntlet

Shake & Bake

Are the players ready and capable of making Academy to 1st team transition?

They will get their shot at different stages of growth/maturation/development #

They will be on different career trajectories #

Culture and principles

Attention to simple metrics such as attendance x per week

Will they be ready to make an impression?

Moving towards more than 80% attend gym more than once a week

Strength before power

Develop robust and resilient individuals #

High chronic training loads vaccinate against acute spikes in volume

Resistance training competency dictates progression

Higher levels of strength and fitness aid recovery

Faigenbaum - a Coaches dozen

Attendance rates enough to develop significant improvements in CMJ

Comparison of 1st Team to Youth Team Training Metrics

Time training

Total distance

High intensity distance

Sprint distance

Accelerations

Decelerations

RZ mins

TRIMP

PL

Ensure they are managing all areas of performance

Physically

Diet

Sleep

Football performance

Problematic culture arising from decentralised training routines of experience and successful athletes

No benchmarking of certain behaviours that underpin excellence

Since the mental skills associated with success are trainable, this meant that

AIR camp - Developing AIR athletes

Adaptable

Independent

Resilient

Psychological characteristics determining excellence (PCDEs)

Commitment

Focus and Distraction Control

Quality Practice

Resilience

Realistic Performance Evaluation

Role Clarity

Self Awareness & Regulation

Planning & Organising

Goal Setting & Self-reinforcement

Effective & Controllable Imagery

Creating and using support networks

Tools to negotiate a challenging situation

Before

During

After

Positive Reframing

Self Talk

Positive reflection

Developing PCDEs

Trauma creates talent is a myth (if you don't have the requisite skills)

Chose specifically which PCDE you want to develop

What coach behaviours can you instigate to support its development?

Coaches have a collective responsibility to develop good people

It will be a non-linear process

Is there a hierarchy?

Goal setting most important?

Should not be Explicit vs Implicit as both work. Think Explicit AND Implicit

The cognitive architecture of implicit learning is different to explicit learning

They are distinct memory systems both neurally and physiologically

Explicit learning

Implicit learning

Includes verbal knowledge of movement

Susceptible to fatigue and choking

Progresses with no or minimal verbal knowledge of movement

Is resistant to fatigue and doesn't require attention on processes involved

Renders an energetic cost and higher cognitive load

Low cognitive load and low energetic cost

Motor learning strategies

Motor learning strategies

Observational

Movement Imagery

Trial & Error

Errorless learning

Analogy-based

Dual task

Assessment

Cogstate Brief Battery

Implicit

Detection tasks

Identifiaction tasks

Explicit

Visual memory task

Working memory task

Findings

Provides normative data

Are explicit learning strategies more appropriate for late adolescence?- Big improvements in explicit learning skills from 12-16

There is an equivocal relationship between physical and cognitive maturity

Linear improvements in both implicit and explicit capacities from age 9-18

Implications

Explicit and Implicit strategies can be integrated into YPD model

Explicit and implicit learning strategies can be periodised into weekly microcycle based on cognitive load

Can increase use of explicit strategies during injury to maintain cognitive load

Practical

Coaching cues & advice

State clear expectations at start of session

'Show me your eyes' as an attention grabber

Tell them twice, then let them figure it out, give them problems to solve

Training the trunk

Integrated

Reactive

Breathing

Theory

Benefits of core training

Increased productivity in training

Improved performance in competition

Reduce Injury Risk

Learn to resist as well as generate force

Isolated

Crunches

Bird dogs

Stir the pot

Roll outs

Squats

Planks

Warm up

Dan John's get back up #

Combining R and A of RAMP

Bear crawls

Crab Crawls

Spiderman crawls with reach

Core: What's left of your body if you remove the head and limbs

Deadlifts

Heavy carries

Offset lunges

Hip thrusts

Wheelbarrow plank hold leg drop

Supine /Inverted row plank hold leg drop

Plank hold ping pong football - blow ball between arms

Plank ping pong grand national -blow ball along course

Rock paper scissors in plank

Plank

Take out partners hand

Plank hold ping pong football - blow ball between arms

Modified dead bug - maintain tension and say the alphabet

Show me your chest like the hulk - scapular retraction

Tuck your bum in like i'm going to kick it - posterior pelvic tilt

Pallof press

Half kneeling

Standing

Kneeling

With/without resistance band

Physiological changes from ages 8-16 independent of training #

Purpose

People #

Processes - these are complex

Principles

Programme

Performance

Pillars for physical preparation of fast bowling

Fast bowlers are special

Biggest risk for injury

Biggest opportunity to effect change

Side bend during action

20-40 overs per week

Maximise opportunity for players

Individualisation - player led, not programme led

County level collaboration

Prioritise strength to promote athleticism

Use targeted loading to develop skill and athleticism

Identify priorities and limiting factors

Prioritise mechanical resilience over metabolic capacity

Short and intense sessions

Make it feel different

Monitor and measure comprehensively

If we measure it, we report it

Daily dose of mobility

Daily dose of conditioning

Daily, weekly and intermittent testing

Something different every Wednesday (fun!)

Promote running skills (at least 6 reps every session of just running fast)

Book-end weeks with traditional strength training

Monday - faster

Wednesday - Coordinative

Friday - heavier

Improvements

Triple hop

CMJ

Mid-thigh isopulls

40m time

Daily - Mobility

1-2 x a week - Movement skills and coordination

2 x a week - High speed running drills and fitness

3 x a week - Strength

3-4 x a week - Conditioning

Peak VO2 increase ~ 150

Peak power increase ~ 180%

Maximum strength increase ~ 150%

Vital to understand maturation in youth athletes

To prevent selection bias

Since rate and timing of maturation can vary

Measuring Maturation via Khamis-Roche (estimates % adult height +/- 1-2 inches)

Requirements

Age

Skeletal

Somatic

Sexual

Child DOB

Date of measurement

Biological parent heights

Child standing height

Child weight

Measurements every 8 weeks

PHV tends to occur between 89-95% of adult height

Pre-PHV Focus

Other data used to inform training

Focus on development of fundamental movement skills

Use of large scale motor unit activations to promote inter/intra-musculuar coordination

Progression through increasing complexity of exercise

PHV Focus

Greater emphasis on Strength and hypertrophy

Progression through increases in volume, intensity and load

Training age underpins progression

Adolescent Awkwardness

Causes a decrease in complex motor skills

Focus on re-establishing FMS and coordination

GPS

Well-being

anthropometrics/movement screens

Subjective assessment

RPE

Athlete-centred approach

Take Home Messages

Phsyical

Technical

Tactical

Psychological

Timing and tempo of maturation varies amongst children

If not understood can lead to selection bias

The Khamis-Roche method allows for non-invasive assessment of maturity status

Biological comparisons can then be used to allow both early and late developers thrive

Deployed within an holistic model, this information allows the optimal development regardless of maturity status

Rationale for isometric-eccentric training

Concentric/Eccentric not necessarily the symmetrical

Can lead to fascicle lengthening which improves contraction velocity of muscle

Likely a forceful isometric contraction when tendon lengthens and recoils

Efficacy

Female world class endurance athlete

Implemented 1 exercise - SL Isometric mid-thigh pull

Improved running economy

Decreased foot contact times

Train the tendon - train the contraction

Progressions

Hip hold - maximal brace

Hip switch

False switch

Hip catch

Ankle switch

Single leg ankle catch

High to low

Low to low

Add load

Isometric SL Squat switch

Stadium stair hops

High level athletes

The athlete profile

Competent - SL squat + 10%BW equivalent to 1.5xBW bilateral squat

Psychologically mature - training like professionals

Already achieving on international stage

Holistic approach

2 years post PHV

Big GPP

Holistic approach to all components of programme, not just S&C

Include things like COD for sprinters

Developing KPIs

Skills and Capacities

Interact in different ways at different stages of development

Novice

Advanced

General exercises drive adaptation #

Sport skill mastery remains a focus

Use world class athletes as a benchmark

Be realistic (world class = excess of requirement)

Find the sweet spot (balance of risk/reward)

Intermediate

Skills predominates development

Capacity not hugely relevant

Capacity becomes important

Capacities near sustainable max - consider risk/reward

Performance improvements mostly arise from skill refinement

Skills can still drive improvements

The alpha has potential to get very strong

Know where you are going

Stop before you get there

Don't make mistakes!

Programme development

Capacities

Coaching & Cueing

Coordination

Coordinative strength

Synergies

Overall strength

Kinetics

Use link assessments

Conduct a needs analysis

Cap loads (80-90%)

You don't have to be aggressive with loading

Sprint training is a must for all young athletes

Something similar to sport movement but under load

Use to approximate performance

Dont be afraid to apply high level resistance training to those who have earned it

Technical strength

Kinematics

Biologically and psychologically mature

KPIs hit

4-5 years lifting experience

It is a crucial motor skill

A good way to light up the neuromuscular system

Injuries still happen - don't just tick box and move on

Eccentric hamstring strength

Trained in as little as 60s per week

Detraining occurs within 4 weeks

Identify performance gap

Technical #

Capacity based #

Identify risks

Huge cultural challenges + change

Unrivalled resources/infrastrucutre

Massive lack of physical literacy in schools

Aspire provide this and simultaneously assess student population (~4000 kids)

Principles

40m sprint

Seated Med Ball Throw

Vertical jump

Shuttle run

Growth and maturation

Aspire is just a stepping stone for the athlete

Create jack of all trades, masters of some

Fill in missing pieces in holistic fashion

Movement competencies are important but so are specifics

Be proactive with regards to injury management

Always do what you can to progress the athlete (use common sense)

Let the alphas loose

Work collaboratively to balance athlete's development and performance

Foster creativity and autonomy (break down the robot)

Create scholars of performance

Good people = good athletes

Take homes

Embrace your constraints and make it work

Models are great but objectives, KPIs and athlete profiles are more important

Don't be precious about the plan, train the individual in front of you and stay flexible

Make young athletes involved and accountable - Shift from Coach-led to Athlete-led

Coach less, explore more, but be systematic about this

Its ok to be performance oriented but don't lose holistic touch

Good people make good athletes

Allow athletes to self-coach, explore and develop autonomy

Testing

Testing is training

Need a lengthy enough familiarisation period for test to be valid

Don't worry about x number of sessions - athletes will improve with minimal dosage!