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Uksca Case Study

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16 week intervention for Development Squad Player - Stevenage FC

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Uksca Case Study

  1. 1. UKSCA CASE STUDY STEVENAGE FOOTBALL CLUB - A 16 WEEK INTERVENTION “THE BEST PLAYERS ARE THE BEST MOVERS” DARIO GRADI
  2. 2. Introduction & Athlete Background - 16 week Strength and Conditioning Support Programme for 16 year old Development Squad player. - Technical coaches decision to increase the individual player’s athletic capabilities. Age 16 Gender Male. Level Development Squad, Non Contract. Occupation Student. Training Status Limited Strength Training (<18 months), Technical & Tactical 4 days per week. No Periodized Programme. Injury History No significant previous injuries.
  3. 3. Sport Needs Analysis Football is characterized as a high intensity, intermittent team sport, which requires players to develop and maintain aerobic and anaerobic conditioning along with the bio-motor qualities of speed, agility, strength and power. -Bioenergtics: Muscle size, fibre type, fatigue and energy provision all contribute to athletic capabilities of player. -Energy Systems: Aerobic energy production appears to account for more than 90% of total energy consumption. Anaerobic energy production also plays an essential role during soccer matches. (Bangsbo, 1994). -Mechanics: Multi-directional, but high proportion of kicking actions in sagittal plane, shooting, forward passing. Players perform up to 50 turns per game (Withers, 1982). Jump and Landing mechanics. -Injury Specifics: Muscle ruptures/strains (37%), Ligamentous rupture/strain (19%), (Woods et al.,2002).
  4. 4. Athlete Needs Analysis Individual Forward Characteristics: - Consistently show lowest physical performances during games (Bradley et al., 2009) - Forward’s may also need to be the physically strongest players due to most physical contact. (Bloomfield et al., 2007) Power to Weight Ratio: - Must be able to produce high levels of force relative to body weight. Maximal strength and RFD are important factors in successful soccer performance. (Reilly, 1976) Strength Training: - Hypertrophy. - Functional Strength and Power.
  5. 5. Goal Setting Long Term Goal - Professional Contract at Club - Represent Country (England) at under age level. Medium Term Goal - Gain Scholarship by end of season. - Become regular for Under 18’s side. Short Term Goal -Increase lean body mass, Strength and Power. - Feel stronger and more powerful in games.
  6. 6. Typical Week MON TUES WED THUR FRI SAT SUN AM PREHAB PREHAB PREHAB PREHAB RECOVERY AM COLLEGE COLLEGE COLLEGE COLLEGE COLLEGE RECOVERY PM COLLEGE TECH/TAC H COLLEGE TECH/TAC H TECH/TAC H MATCH RECOVERY PM TECH/TAC H STRENGTH REST STRENGTH TECH/TAC H RECOVERY
  7. 7. Testing Battery Variable Test Rationale Anthropometrics Stature (cm), Mass (kg), Height (cm) 4 site measurements, bicep, tricep, subscapular and suprailliac (Durnin and Wormsley, 1974) Speed 10m & 20m maximal acceleration test (s) Measurement of acceleration. Strength 5RM Using 5RM with a relatively novice athlete allows an accurate prediction of 1RM. (Baechle and Earle, 2008) Power Counter Movement Jump (CMJ) Lower body power assessment measured by peak jump height, most reliable and valid marker of lower limb power (Markovic, et al., 2004) Agility T-Test A highly reliable combination of leg speed, leg power and agility. (Pauole et al., 2000) Movement Screen FMS Assessment of balance, strength & Range of movement, devised by Cook and Burton (2007)
  8. 8. Pre - Intervention FMS* Results (Score 17) * carried out with lead physio TEST RAW SCORE FINAL NOTES Deep Squat 2 2 Hurdle Step (L) 2 2 Hurdle Step (R) 2 In-Line Lunge (L) 2 2 In-Line Lunge (R) 2 Shoulder (L) 3 3 Good Shoulder (R) 3 Active Impingement (L) No No Active Impingement (R) No No Active Straight Leg (L) 3 3 Good flexibility Active Straight Leg (R) 3 Good flexibility Press Up 3 3 Extension Pain No No Rot. Stability (L) 2 Poor core control Rot. Stability (R) 2 2 Poor core control Rot. Stability Pain No No
  9. 9. Programme Philosophy The 16 week Strength and Conditioning programme will enhance the player’s muscle size, strength and power through resistance training. Train Smart - Educate player on Recovery and Regeneration for adaptations. - Outline Super-compensation Theory (Seyle, 1956) Hypertrophy & Maximal Strength -Increased muscle size and muscle cross sectional area. Develop “Buy-In” with Athlete. (Weinburg & Gould, 1999). - Develop maximal strength to prepare player for SPP phase. Development transfers in to power/speed qualities (Wisloff et al., 2004). Strength - Speed and Speed – Strength - Separate training modalities on Force Velocity Curve. (Verkhoshanky, 1966) -Olympic Lift derivatives used due to contact time with athlete and technical competence . Basic Periodization, Step Loading, 3;1 Paradigm. (Bompa, 2000), (Bompa & Haff, 1999) Model used should reflect the S&C training age of athlete. (Turner, 2011).
  10. 10. Annual Macrocycle Extract Jul 5th Jul 12th Jul 19th Jul 26th Aug 2nd Aug 9th Aug 16th Aug 23rd Aug 30th Sept 6th Sept 13th Sept 20th Sept 27th Oct 4th Oct 11th Oct 18th Oct 25th Nov 1st Nov 8th Nov 15th Training Phase O F F S E A S O N PBUFC SUFC LTFC BFC LOFC CUFC NTFC AFCW MKDONS WFC DRFC BFC GFC CUFC LOFC Specific Phase G P P G P P G P P G P P G P P G P P G P P G P P S P P S P P S P P S P P S P P S P P S P P S P P MAINTAIN MAINTAIN MAINTAIN MAINTAIN Weekly Intensity H M L R Weekly Volume H M L R Strength & Power HYP STR TECHNICAL STR-SPE SPE-STR Speed Linear Lateral Specific Testing Strength Speed Power Agility
  11. 11. General Preparation Phase Outline Week 1-8 Weeks 1 – 4 Hypertrophy. - Full body, progressive overload, each session. - Rest and Regeneration Week 4, load reduced. (Bosquet, et al,. 2007). Week 5 – 8 - Develop Maximal Strength development. - Upper / Lower Body Split. - Rest and Regeneration Week 8, load reduced. - Barbell complexes introduced in warm up. (Turner, 2011)
  12. 12. Specific Preparation Phase Outline Weeks 9-15 Week 9 - 12 Strength – Speed (STR-SPD) - Introduction to Olympic derivatives. - Rest and Regeneration, Week 12. - Triple extension emphasis. Week 13 - 16 Speed – Strength - Volume Reduction. - Emphasis on speed of lifts and triple extension.
  13. 13. General Preparation Phase Programme Week 1 – 8. Tuesday. NO. EXERCISE SETS REPS LOAD(L) SETS REPS LOAD (M) SETS REPS LOAD (H) GOBLET SQUAT 1 SL GLUTE BRIDGES 2 X 8 STANDING DB PRESS 2 MB CLAMS 2 X 8 BULGARIAN SPLIT SQUAT 10 10 10 DEADBUG 2 X 8 WG PULL UP (Banded) 10 10 10 MB LUNGE TWISTS 2 X 8 DB SLDL 5 PRONE PLANK 2 X 30s DB LAT RAISE 6 SIDE PLANKS 2 x 30s NO. EXERCISE SETS REPS LOAD (L) SETS REPS LOAD (M) SETS REPS LOAD (H) MILITARY PRESS 1 BALLISTIC PRESS UPS 2 X 6 WEIGHTED PULL UP'S 2 SIDE LYING LEG ABD 2 X 8 BENCH PRESS 3 LEG LOWERS 2 X 8 BENT OVER ROWS 4 MB REV LUNGE TWISTS 2 X 8 WEIGHTED DIPS 5 BIRD DOGS 2 X 8 Thursday NO. EXERCISE SETS REPS LOAD (L) SETS REPS LOAD (M) SETS REPS LOAD (H) DB/KB DEADLIFT 1 OVERHEAD SQUAT 2 X 8 BROOMSTICK 1) MB CLAMS 2 X 8 BENCH PRESS 2 FRONT LUNGE 2 X 8 BROOMSTICK 2) PLANK HOLDS2 X 8 LUNGE 10 10 10 3 SLDL 2 X 8 BROOMSTICK 3) SL GLUTE BRIDGES 2 X 6 BENT OVER ROW 10 10 10 BARBELL SLDL 10 10 10 BARBELL COMPLEXES 4) DEADBUGS 2 x 8 CABLE CHEST FLY 10 10 10 5) BIRD DOGS 2 x 8 NO. EXERCISE SETS REPS LOAD (L) SETS REPS LOAD (M) SETS REPS LOAD (H) FRONT SQUAT 1 OVERHEAD SQUAT X 8 BROOMSTICK 2 REVERSE LUNGE X 8 BROOMSTICK BARBELL SPLIT SQUAT 6 6 6 3 SLDL X 8 BROOMSTICK MINESWEEPERS 6 E/S 6 E/S 6 E/S BARBELL SLDL 6 6 6 BARBELL COMPLEXES BARBELL ROLLOUTS 10 10 10 3 10 3 3 6 6 WEEK 1 - 50% WEEK 2 - 60% WEEK 3 - 75% 3 10 1 2 MESOCYCLE 1; Hyp 3 103 10 3 2 3 6 WEEK 5 - 75% WEEK 6 - 80% WEEK 7 - 85% 1 2 3 MESOCYCLE 2: GPP - Strength Upper Body 2 3 3 3 MESOCYCLE 2: GPP - Strength Lower Body/Core WEEK 5 - 75% WEEK 1 - 50% WEEK 2 - 60% WEEK 3 - 75% 1 10 MESOCYCLE 1 ; GPP - Hyp 3 3 3 3 10 3 3 10 3 3 3 3 6 6 6 3 31 6 10 3 10 3 3 6 3 63 6 3 6 X 2 SETS CORE / ACTIVATION CORE / ACTIVATION ACTIVATION CORE / ACTIVATION Week 7 - 85% 3 3 33 3 3 3 3 3 6 3 WEEK 6 - 80%
  14. 14. Special Preparation Phase Weeks 13-16 Tuesday. NO. EXERCISE SETS REPS LOAD (L) SETS REPS LOAD (M) SETS REPS LOAD (H) BOX JUMPS 1 SL GLUTE BRIDGES 2 X 8 MID THIGH PULL (BOX) 2 MB CLAMS 2 X 8 PUSH PRESS 5 5 5 DEADBUG 2 X 8 BALLISTIC PRESS UP 5 5 5 MB LUNGE TWISTS 2 X 8 WIDE GRIP CHINS BARBELL COMPLEXES x 2 NO. EXERCISE SETS REPS LOAD (L) SETS REPS LOAD (M) SETS REPS LOAD (H) BOX JUMPS 1 SL TRX SQUATS 2 X 6 2 SIDE LYING LEG ABD 2 X 8 SQUAT JUMPS 3 LEG LOWERS 2 X 8 4 MB REV LUNGE TWISTS 2 X 8 MED BALL SLAMS 5 BIRD DOGS 2 X 8 MED BALL PUSH PRESS BARBELL COMPLEXES x 2 Thursday NO. EXERCISE SETS REPS LOAD (L) SETS REPS LOAD (M) SETS REPS LOAD (H) BOX JUMPS 1 OVERHEAD SQUAT 2 X 8 BROOMSTICK 1) MB CLAMS 2 X 8 BB JUMP SQUAT 2 FRONT LUNGE 2 X 8 BROOMSTICK 2) PLANK HOLDS2 X 8 BB SPLIT JERK 5 5 5 3 SLDL 2 X 8 BROOMSTICK 3) SL GLUTE BRIDGES 2 X 6 MED BALL O/HEAD THROW 5 5 5 SET 3 - 10KG BAR 4) DEADBUGS 2 x 8 WIDE GRIP CHINS 5 5 5 BARBELL COMPLEXES x 2 5) BIRD DOGS 2 x 8 NO. EXERCISE SETS REPS LOAD (L) SETS REPS LOAD (M) SETS REPS LOAD (H) DROP JUMPS 1 OVERHEAD SQUAT X 8 BROOMSTICK 1) MB CLAMS 2 x 8 HANG SHRUG (SNATCH GRIP) 2 REVERSE LUNGE X 8 BROOMSTICK 2) PLANK HOLDS DROP SNATCH 4 4 4 3 SG SLDL X 8 BROOMSTICK 3) SL GLUTE BRIDGES SPLIT STANCE MED BALL CHEST PASS 4 4 4 SET 3 with - 10KG BAR 4) DEAD BUGS 2 x 8 4 4 4 BARBELL COMPLEXES x 2 5) BIRD DOGS 2 x 8 3 3 33 3 3 3 3 3 4 3 WEEK 14 X 2 SETS CORE / ACTIVATION CORE / ACTIVATION ACTIVATION CORE / ACTIVATION WEEK 15 5 3 5 3 3 4 3 43 4 3 4 3 3 3 5 3 3 5 3 3 3 3 4 4 4 3 31 4 2 3 4 WEEK 13 WEEK 14 WEEK 15 1 2 3 MESOCYCLE 2: SPP SPEED STRENGTH 2 3 3 3 MESOCYCLE 2: SPP - SPEED STRENGTH WEEK 13 WEEK 9 WEEK 10 WEEK 11 1 5 MESOCYCLE 1 ; SPP - STRENGTH SPEED 3 1 2 MESOCYCLE 1; SPP STRENGTH SPEED 5 53 5 3 3 5 3 3 4 4 WEEK 9 WEEK 10 WEEK 11 3 5
  15. 15. Post Intervention Results STATURE (CM) MASS (KG) FAT (MM) 10m (secs) 20m (secs) T-Test L (secs) T-Test R (secs) CMJ (cm) 5 RM Back Squat Back Squat Relative to body mass (KG) FMS Score Pre 178.8 77 26 1.77 2.94 9.08 9.16 41.8 70 0.9 17 Post 179.1 79.9 24.3 1.75 2.91 8.95 8.96 44.5 84.5 1.06 18 Difference 0.3 -2.1 -1.7 -0.02 -0.03 -0.13 -0.2 +2.7 +14.5 +0.16 +1
  16. 16. Evaluation - Short term goals achieved due to increase in body mass, strength and power, and reduction in body fat. - Improvements made in all tests during intervention. - Player understands the value of a well structured Strength and Conditioning programme, and how performance can improve with interventions. -No injuries sustained during programme, and player now understands the importance of recovery and de-load weeks. -- Now training with Scholarship Squad, and has been included in squad for Football League Youth Alliance games.
  17. 17. References 1. Baechle T.R. and Earle, R.W. (2008). Essentials of Strength and Conditioning. 3rd Edition; Human Kinetics. 2. Bangsbo, J., (1994) Energy demands in competitive soccer. J Sports Sci, Vol 12, pS5. 3. Bosquet, L. et al, (2007). Effect of Tapering on Performance; a meta analysis. Medicine Science Sports Exercise, 39(8);pp 409-411. 4. Bloomfield, et al., (2007) Physical Demands of Different Positions in FA Premier League. J Sports Sci Med. 2007 Mar; 6(1): 63–70. 5. Bompa, T. (2000). Total Training for Young Champions. Human Kinetics. 6. Bompa, T., Haff, G. (1999). Periodization: Theory and Methodology of Training. Human Kinetics 7. Bradley, et al., (2009). High Intensity Running in FA Premier League soccer matches. J Sports Sci, 27, pp.159-168. 8. Durnin J.V, Wormsley J. (1974). Body fat assessed from total body density and its estimation from skinfold thickness: measurements on 481 men and women aged from 16 to 72 years. Br J Nutr. Jul;32(1):77-97. 9. Markovic, G et al., (2004) Reliability and Factorial Vailidity of Squat and Countermovement Jump Tests. J.Str&Cond.18;551-555 10. Pauole, K et al., (2000). Reliability and Validity of T-Test as a Measure of Agility, Leg Power and Leg Speed in College Aged Men and Women. J.Str&Cond.14($);443-450
  18. 18. References 9. Reilly, Reilly, T. and Thomas, V. (1976). A motion analysis of work-rate in different positional roles in professional football matchplay. J. Hum. Mov. Studies. 2: 87-97 10. Seyle, H. (1946). The General Adaptation Syndrome and Diseases of Adaptation. J.Clinical Endicrinology & Metabolism Feb. 1 6(2), pp. 117-230. 11. Turner, A. (2011). The Science and Practice of Periodization: A Brief Review. J.Strength & Conditioning. Vol33 (1). P34-46. 12. Verkohshansky, YU. Perspectives in Development of Speed-Strength Preparation in the Development of Jumper. Track and Field: 11- 12, 1966. 13. Weinberg, R. S. and Gould, D. Foundations of Sport and Exercise Psychology.(Second Edition) Champaign Ill: Human Kinetics. 1999. 14. Wisloff, U et al. (2004). Strong Correlation of Maximal Squat Strength with Sprint Performance and Vertical Jump Height in Elite Soccer Players. Brit. J of Sports Med., 38 (3); 285-288. 15. Withers, R.T. et al. (1982). Match analysis of Australian professional soccer players. J. Human Movements Studies. 8: 159-176 16 Woods, C., et al. (2002). The Football Association Medical Research Programme: An Audit of Injuries in Professional Football – Analysis of preseason injuries. Br. J Sports Med., 36: 436-441.

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