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Child to Champion 2017 Conference (Pete Atkinson: An insight into the ECB…
Child to Champion 2017 Conference
Dr Mike Young
Means & Methods of Eccentric Training
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.
High injury prevention properties across multiple sports, age-groups, muscle groups and across gender
Efficient from time and neurological perspective
Shortcomings of traditional training methods
Most explosive efforts often don't provide eccentric overload (15-200% stronger in eccentric vs concentric)
Most methodologies train concentric expression of force in weakest ranges of motion
Explosive efforts don't necessarily train eccentric qualities optimally
The ability to resist yielding is a key determinant for athletic success
Potential drawbacks of Eccentric training
DOMS
Best innoculation for DOMS is consistent Eccentric training
Can limit frequency of training
Hypertrophy development in certain athletes
Frequency of training
Force velocity curve
Eccentric
Low F, Low V
High F, High V
Concentric
High F, Low V
Low 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)
Employing a Netownian Model for Plyometric Progressions
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?
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Plyometric Progressive Continuum
4 key questions to help categorise nature of plyometric activity
Did they fall a great distance?
the greater the vertical displacement from apex to landing, the higher the load
How fast were they moving?
the greater the horizontal velocity, 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)
Alex Natera
The Development of Discrete Muscle Action in the Running Athlete: Eccentric & Isometric Training Options (Practical)
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
Strength and Power in the Elite Student Athlete
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
2 years post PHV
Holistic approach
Big GPP
Holistic approach to all components of programme, not just S&C
Include things like COD for sprinters
Programme development
Capacities
Overall strength
Kinetics
Coaching & Cueing
Technical strength
Kinematics
Coordination
Coordinative strength
Synergies
Conduct a needs analysis
Identify performance gap
Technical
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Capacity based
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Identify risks
Dont be afraid to apply high level resistance training to those who have earned it
Biologically and psychologically mature
KPIs hit
4-5 years lifting experience
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
Sprint training is a must for all young athletes
It is a crucial motor skill
A good way to light up the neuromuscular system
Developing KPIs
Use world class athletes as a benchmark
Be realistic (world class = excess of requirement)
Find the sweet spot (balance of risk/reward)
Use link assessments
Something similar to sport movement but under load
Use to approximate performance
Skills and Capacities
Interact in different ways at different stages of development
Novice
Skills predominates development
Capacity not hugely relevant
Advanced
Capacities near sustainable max - consider risk/reward
Performance improvements mostly arise from skill refinement
Intermediate
Capacity becomes important
Skills can still drive improvements
General exercises drive adaptation
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The alpha has potential to get very strong
Know where you are going
Stop before you get there
Don't make mistakes!
Cap loads (80-90%)
You don't have to be aggressive with loading
Sport skill mastery remains a focus
From the MSSD Programme to Rio: Filling the Physical Literacy Gap: Training to Train and Training to Compete Compete the Aspire Academy Way
Huge cultural challenges + change
Unrivalled resources/infrastrucutre
Massive lack of physical literacy in schools
Aspire provide this and simultaneously assess student population (~4000 kids)
40m sprint
Seated Med Ball Throw
Vertical jump
Shuttle run
Growth and maturation
Principles
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!
James Baker
Eccentric Training and the Younger Athlete
Elite Performance Pathway at St Peter's (11-18yo)
Athletic foundation
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
Session Structure
RAMP Warm up , COD, activation, mobilisation
Speed play and tag games
Jumping and landing
Bodyweight Strength
Athletic Development
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 Warmup
Linear speed training and open agility
Jump, land & rebound
General strength and power
Athletic Performance
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
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
Timetabling S&C into lessons
Reduces extra curricular load
Improves consistency
Integrating multi-directional Movement Skills to Physical Education (Practical)
Creating a common language of COD and Agility
Movement Curriculum
Non-Linear Transitions
Lateral Shuffle
Cross-over step
Cross-over run
Back Track diagonal back shuffle
Linear Transitions
Athletic position (static)
Athletic position (active) - Jockey
Controlled forward run
Back Pedal
Acceleration
Standing start to front
Directional step
Hip turn (drop step)
Flying start
Manoueverability
Weave (s-line run)
Rounded Turn
Figure of 8
Curve Running
Deceleration
To athletic position
To lunge stop (front & back)
180 degree turn
Front to side
Cutting
Speed cut
Power cut
Back step
Spin cut
Resources
Ian Jeffreys - Game Speed
Lee Taft - Ground breaking 2
Vern Gambetta - Athletic Development
Compatible games to develop COD + Agility
Starting and Stopping
Pursuit
Rats & Rabbits
Ball drop game
Ballon Square
Lateral movement
Shake & bake
Rats & rabbits (side start)
Gauntlet (defenders)
Knee tag
Non-linear movement
Cone Relays
Seaweed
Gauntlet (Attackers)
Duck Duck Goose
Cutting
Bulldogs
Breakout
Gauntlet
Shake & Bake
Allan Macdonald:The Psychological Characteristics of Developing Excellence
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
Tools to negotiate a challenging situation
Before
Positive Reframing
During
Self Talk
After
Positive reflection
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
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?
Matt Depledge - The Application of Growth and Maturation in Academy Football
Physiological changes from ages 8-16 independent of training
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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
Age
Skeletal
Somatic
Sexual
Measuring Maturation via Khamis-Roche (estimates % adult height +/- 1-2 inches)
Requirements
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
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
Other data used to inform training
GPS
Well-being
anthropometrics/movement screens
Subjective assessment
RPE
Athlete-centred approach
Phsyical
Technical
Tactical
Psychological
Take Home Messages
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
Paul Caldbeck - Carpe diem - Are Academy Footballers fit for Purpose
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
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They will be on different career trajectories
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Will they be ready to make an impression?
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
Culture and principles
Attention to simple metrics such as attendance x per week
Moving towards more than 80% attend gym more than once a week
Attendance rates enough to develop significant improvements in CMJ
Strength before power
Resistance training competency dictates progression
Higher levels of strength and fitness aid recovery
Develop robust and resilient individuals
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High chronic training loads vaccinate against acute spikes in volume
Faigenbaum - a Coaches dozen
John Radnor - The Influence of Growth and Maturation of Muscle Architecture and Physical Performance
Why do children jump higher and run faster as they age?
Force - Velocity properties of muscle improve
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Length - tension properties of muscle improve
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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
Greater PCSA = greater force production
Pennation angle
Greater pennation = greater force production, smaller range of motion
Fascicle length
Greater normalised fibre length (NFL) = greater contraction velocities
Other research considerations and questions
Trainability
Traditional strength training increases pennation angle and muscle thickness
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Plyometric/Sprint training decreases pennation angle and increases fascicle length
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What are the best training methods for improving sprint and jump ability relative to pre, mid and post PHV?
What are the normative standards and progressions of PCSA, NFL and PA during growth and maturation in Males and Females?
Des Ryan - The Arsenal Physical Development Framework
Philosophy is holistic
Staff are advanced generalists
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'
Cross-fertilisation of ideas from experts and leaders in different fields
Development framework is a live and growing document, of which all staff are stakeholders
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
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A range of corrective templates are available for those with movement deficits to work on
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)
Take homes
Develop a strong culture regardless of methodology
Measure injury rates, fitness data and athlete outcomes
Promotes athlete buy in
'this is waste bruv!'
For ongoing accountability and rationale of programme
Dr. James McCarron - Implicit and Explicit Aspects of Athletic Development
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
Includes verbal knowledge of movement
Susceptible to fatigue and choking
Renders an energetic cost and higher cognitive load
Motor learning strategies
Observational
Movement Imagery
Trial & Error
Implicit learning
Progresses with no or minimal verbal knowledge of movement
Is resistant to fatigue and doesn't require attention on processes involved
Low cognitive load and low energetic cost
Motor learning strategies
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
Shane Fitzgibbon - Training the Trunk: from Elementary to Elite (Theory & Practical)
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
Show me your chest like the hulk - scapular retraction
Tuck your bum in like i'm going to kick it - posterior pelvic tilt
Training the trunk
Integrated
Squats
Deadlifts
Heavy carries
Offset lunges
Hip thrusts
Reactive
Wheelbarrow plank hold leg drop
Supine /Inverted row plank hold leg drop
Plank
Take out partners hand
Breathing
Plank hold ping pong football - blow ball between arms
Plank ping pong grand national -blow ball along course
Modified dead bug - maintain tension and say the alphabet
Isolated
Crunches
Bird dogs
Stir the pot
Roll outs
Planks
Rock paper scissors in plank
Plank hold ping pong football - blow ball between arms
Pallof press
Half kneeling
Standing
Kneeling
With/without resistance band
Warm up
Dan John's get back up
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Combining R and A of RAMP
Bear crawls
Crab Crawls
Spiderman crawls with reach
Theory
Benefits of core training
Increased productivity in training
Improved performance in competition
Reduce Injury Risk
Learn to resist as well as generate force
Core: What's left of your body if you remove the head and limbs
Pete Atkinson: An insight into the ECB Pace Programme: Preparing the Next Generation of International Pace Bowlers
Purpose
Fast bowlers are special
Biggest risk for injury
Side bend during action
20-40 overs per week
Biggest opportunity to effect change
People
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Processes - these are complex
Principles
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
Programme
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
Performance
Improvements
Triple hop
CMJ
Mid-thigh isopulls
40m time
Pillars for physical preparation of fast bowling
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
Kevin Paxton - Controlled Change of Direction Progressions Underpinning Reaction Games (Practical)
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