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UKSCA Case Study

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UKSCA case study for an under 18 footballer.

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UKSCA Case Study

  1. 1. UKSCA Case Study: U18 Football Player Chris Hattersley MSc, BSc, ASCC, CSCS, CES
  2. 2. The Athlete • 17 year old central defender completing a 2 year scholarship. • 12 months S & C experience. • Dates chosen after pre-season during his first year. • Passed medical screening and has had no major injuries.
  3. 3. Needs Analysis – Game Demands • 10-13km TD, 1-2km HID (>5.5ms-1) 1-2% in possession of the ball (Williams, 2013). • 100’s of changes of direction / repeated inefficient modes of locomotion, highlights the need for sport specific conditioning. • 30-50% of a game being carried out at >85% maximum heart rate (Akubat, & Abt, 2011). • VO2max 55-65ml-kg-min. After this level has been achieved, sport specific measures of fitness become a more important indicator of performance (e.g. Yo-Yo Test) (Wells et al 2012) .
  4. 4. Needs Analysis – Kinetics / Kinematics • High levels of strength and RFD in both eccentric and concentric actions . • Need to be efficient in the sagittal, frontal and transverse planes. (Comfort & Abrahamson, 2010). Directions of Movement Linear, lateral, vertical. Usually unilateral horizontally, bilateral vertically. Region of Force Production Triple flexed – triple extension (athletic position) unilateral & bilateral Peak Forces 6210 (N) Rate & Time of Force Production <300msc Types of muscular contraction Eccentric, concentric, ballistic, cyclical, SSC.
  5. 5. Needs Analysis – Injury Risk • 87% of injuries occur to the lower limb, most common hamstring strains, ankle sprains and knee ligament injuries (Woods, Hawkins, Hulse, & Hodson, 2002). • Previous injury is one of the key factors predisposing players to subsequent injury, with 25% being repeat injuries (Arnason et al, 2003) • Screening should focus particularly on lower limb alignment, range of motion and lumbo-pelvic hip complex (LPHC) function. • Eccentric hamstring exercises and ankle proprioception important (Junge & Dvorak, 2004).
  6. 6. Needs Analysis Athlete – Physical Characteristics 0 1 2 3 Yo-Yo VO2 Max Speed CMJ Agility FMS Body Fat % Lean Muscle Mass Upper Body Strength Lower Body Strength Player 1 3 = above average 2= average 1= below average
  7. 7. Needs Analysis Conclusions Main Area of Focus Slight Improvement Needed Maintain Increase lean muscle mass (cross sectional area) Speed Skinfolds Increase whole body strength. Agility VO2 Max Power Anaerobic capacity / Repeated sprint ability Functional movement , SL stability, glute activation
  8. 8. The Programme • 3 month block which consists of two 6 week meso-cycles that run alongside the technical programme.
  9. 9. Programme Rationale • First block – Hypertrophy • Second block – Max Strength • 2-3 complementary biomotor abilities are targeted to reduce any interference effects (e.g. AMPK – Mtor Signalling). (Gamble, 2013) • Logical sequencing of physical qualities with each phase designed to ‘potentiate’ the next. (Siff, 2000). • Non-linear periodisation utilised to prevent accumulation of fatigue. (Bompa & Haff, 2009)
  10. 10. Meso-cycle Conditioning Programme
  11. 11. Meso-cycle Conditioning Programme • Fitness developed through small sided games. • Running drills only used for position specific RSA or resisted sprint training. • Resisted sprints / plyometrics are included as part of the warm up on appropriate days. • Large emphasis on developing high speed running, maximal sprinting and building muscoskelteal resilience to accels / decels and repeated change of direction.
  12. 12. Meso-cycle Physical Loading Analysis HR’s RPE GPS GPS
  13. 13. Meso-cycle Strength Programme
  14. 14. Meso-cycle Strength Programme • Intensity has inverse relationship with fitness work, when one is high the other is low. • Emphasis on multi-joint movements at 85-100% 5RM (Cardinale, Newton, & Nosaka, 2011) • Large amount of muscle mass activated, high amounts of tension, moderate-high volume load. (Schoenfeld, 2010) • Along with this rest periods of 2-3 mins promotes the hypertrophy of FT fibres due to repeated high force efforts stimulating high threshold MU’s. (Cardinale, Newton, & Nosaka, 2011) *Endocrine system is still developing.
  15. 15. Meso-cycle Strength Analysis 75 80 85 90 95 100 105 0 1000 2000 3000 4000 5000 6000 7000 8000 9000 10000 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 %5RM VolumeLoad(Kg) Volume Load & Training Intensities VL (Kg) Day 1 VL (Kg) Day 2 VL (Kg) Day 3 Training Intensity (%5RM)
  16. 16. Programme Analysis – Micro-cycle • Training logically structured. E.g. no weight training on heavy fitness day • Training with high levels of residual fatigue is placed at the start of the week. E.g heavy eccentric strength exercises. • A specific conditioning session takes place on a Tuesday, rest tech / tac drills. • Volume is reduced Thursday & Friday to optimise physical readiness for the weekend game (Williams, 2013).
  17. 17. Micro-cycle Structure HEAVY MODERATE LIGHT EASY Monday Tuesday Wednesday Thursday Friday Saturday Sunday Gym - Full body - Heavy loading / high eccentric demand -N/A - High volume load, lower body emphasis. -Upper body session - N/A - N/A - N/A Training Workload - Light session, technical focus. -Double session, fitness in afternoon. - N/A - Moderate session, physical workload through SSG. - Light session, match preparation. - GAME - Recovery at home Speed / Warm Up - Mobility / activation focus - Strides at end of warm up - Acceleration - Assisted / resisted sprints - Power exercises - N/A - Co- ordination / Footwork - Position specific drills - Low level plyo’s -Change of direction -Reactive agility - N/A - N/A Other - Injury Prevention - Injury Prevention - Hydration - Injury Prevention - Injury Prevention - Hydration
  18. 18. Micro-cycle Physical Loading GPS HR’s RPE GPS
  19. 19. Injury Prevention - Screening Dysfunction Lengthen (Release & Stretch) Strengthen (Activate & Integrate) Valgus Knee (R) - Lateral gastrocnemius - Adductors - Tensor fascia latae - Biceps femoris -Gluteus medius -Gluteus maximus -Vastus medialis oblique - Integration of lateral sub system Inhibited Glute Activation -Hip flexors -Quadriceps -Glute medius -Glute maximus Tight Hamstrings -Hamstrings N/A Tight Quadriceps -Quadriceps N/A
  20. 20. Injury Prevention Programme
  21. 21. Interaction with staff & players • With technical coaches on a daily basis to plan training load. • End stage rehab or movement screening with physios. • Daily presentation of data to players, reports every 6 weeks, open door policy.
  22. 22. Evaluation Performance Facet Performance Outcomes Before 3 month block After 3 month block Fitness Measurement PO1) Body Mass: T1) 76kg ET1) 80kg PO2) Skinfolds: T2) 22.8 ET2) 22.8 PO3) Acceleration – 20 meter sprint T3) 3.02 sec ET3) 2.99 sec PO4) High Speed Running Capacity – YIRT2: T4) 790m ET4) 920m PO5) VO2 Max: T5) 68 ET5) N / A PO6) Agility – Arrowhead: T6) 8.055 sec ET6) 7.96 sec PO7)Dynamic Strength – Vertical Jump: T7) 63cm ET7) 65cm Strength Measurement / Functional Movement PO8) Back Squat 5RM: T8) 115kg ET8) 120kg PO9) Step up 5RM: T9) 65kg ET9) 75kg PO10) Bench Press 5RM: T10) 65kg ET10) 80kg PO11) Weighted Pull Up 5RM: T11) 90kg ET11) 99kg PO13) Overall Movement Score: T13) 72 / 93 ET13) 74 / 93
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  24. 24. References • Akubat, I., & Abt, G. (2011). Intermittent exercise alters the heart rate-blood lactate relationship used for calculating the trainnig impulse (trimp) in team sport players. Journal of science and medicine in sport, 14, 249-253. • Bangsbo, J., Mohr, M., & Krustrup, P. (2006). Physical and metabolic demands of training and match play in the elite football player. Journal of sports science , 24, 665-674. • Bompa, T., & Haff, G. (2009). Periodization: Theory and methodology of training. (5 ed., Vol. 1, pp. 1-350). Leeds: Human Kinetics • Cardinale, M., Newton, R., & Nosaka, K. (2011). Strength and conditioning: Biological principles and practical applications. (1 ed., Vol. 1, pp. 308-311). Chichester: Wiley-Blackwell. • Comfort, P., & Abrahamson, E. (2010). Sports rehabilitation and injury prevention. (1 ed., pp. 1-517). Chichester: John Wiley & Sons. • Di Salvo, V., Baron, R., Tschan, H., Calderon-Montero, F., Bachl, N., & Pigozzi, F. (2007). Performance characteristics according to playing position in elite soccer. International Journal of Sports Medicine, 28, 222-227. • Edwards, A., Clark, N., & Macfadyen, A. (2003). Lactate and ventilatory thresholds reflect the training status of professional soccer players where maximum aerobic power is unchanged. Journal of sports science and medicine, 2, 23-29. • Gamble, P. (2013). Strength and conditioning for team sports. (2 ed., pp. 1-285). New York: Routledge. • Jeffreys, I. (2007). Total soccer fitness. (1 ed., pp. 9-233). Monterey: Coaches choice. • Junge, A., & Dvorak, J. (2004). Soccer injuries: a review on incidence and prevention. Sports Medicine, 34, 929-938. • Lloyd, R., & Oliver, J. (2012). The youth physical development model: A new approach to long-term athletic development. Strength and conditioning journal, 34, 61-72. • Mirwald, R., Adam, D., Baxter-Jones, G., Bailey, D., & Beunen, G. (2002). An assessment of maturity from anthropometric measurements. Medicine and science in sports and exercise, 10, 689-694. • Reilly, T. (2007). The science of training - soccer. (1 ed., pp. 1-189). Oxon: Routledge. • Reilly, T., Bangsbo, J., & Franks, A. (2000). Anthropometric and physiological predispositions for elite soccer. Journal of sports sciences, 18, 669-683. • Spencer, M., Bishop, D., Dawson, B., & Goodman, C. (2005). Physiological and metabolic responses of repeated sprint activities. Journal of sports medicine, 35, 1025-1044. • Williams, A. (2013). Science and soccer. (3 ed., pp. 1-390). Oxon: Routledge. • Wells, C., Edwards, A., Winter, E., Fysh, M., & Drust, B. (2012). Sport-specific fitness testing differentiates proffesional from amateur soccer players where vo2 max and vo2 kinetics do not. Journal of sports medicine and physical fitness, 52, 245-54. • Woods, C., Hawkins, R., Hulse, M., & Hodson, A. (2002). The football association medical research programme: an audit of injuries in professional football - analysis of preseason injuries. British journal of sports medicine, 36, 436-441.