Sleep For High Performance in Sport Presentation
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The document discusses the benefits of exercise for mental health. Regular physical activity can help reduce anxiety and depression and improve mood and cognitive functioning. Exercise causes chemical changes in the brain that may help protect against mental illness and improve symptoms.
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This document discusses the differences between taking space and making space in rugby and how strength and conditioning (S&C) coaches can work with rugby coaches to train both skills. It provides examples of players either taking space through raw speed and maneuverability or making space through deception and sharp cuts. The document advocates for S&C coaches to train athletes in environments that develop both skills by exposing them to different conditions to build their "toolbox." It also argues that S&C and rugby coaches should collaborate to integrate tactical decision making into training so players can apply both skills effectively during games.
Nutrition of competition and recovery
This document discusses nutrition strategies for athletes before, during, and after competition and training. It identifies factors that can cause fatigue like low glycogen stores, dehydration, and low blood sugar. The timing and type of fuel consumed depends on the sport's duration and intensity - shorter high-intensity sports require pre-and post-event meals, while longer submaximal sports benefit from carbohydrate loading. Tapering training and consuming adequate carbohydrates aids preparation. Refueling immediately after exercise with high GI foods and fluids helps recovery.
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This document discusses developing game speed in rugby. It emphasizes the importance of linear speed, perceptual speed, and change of direction (COD) speed. Linear speed can be improved through technical changes, acceleration work, and pelvic positioning. Perceptual speed involves developing game awareness through film review and context-specific drills. COD speed relies on an "arsenal" of moves like step cuts, hitch kicks, and swerves. Overall, game speed training should develop both physical capacities and movement skills, with integration between coaches and performance staff.
Periodization in Academy Rugby Players
Periodization refers to structuring training into blocks or periods to continually stress and challenge the body. While classical periodization takes a linear approach, it may be too rigid for team sports with regular games. A more flexible and reactive approach is needed to account for the many individual factors that influence an athlete's response to training. Coaches should embrace fluidity and focus on physical development, especially for young athletes when games are less important, to provide an athletic foundation and protective qualities for future performance and injury prevention. The principles of reversibility and physiology should guide programming decisions over rigid adherence to predetermined plans.
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This document discusses change of direction (COD) and agility in sports. It defines COD as a rapid change in velocity or direction that is pre-planned, and agility as a rapid whole-body movement in response to a stimulus involving visual scanning and decision making. The key factors underlying COD are high eccentric strength, high force acceptance rates, great intermuscular coordination, and mechanical stiffness. These can be improved through eccentric training, strength training, drills that dissipate momentum, and plyometrics. The factors underlying agility are great perceptual-cognitive skills, fast stimulus response time, and multi-planar speed and power.
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Athletes and sleep
Sleep is crucial for athletic performance, as lack of sleep can lead to mistakes due to fatigue. Research shows sleep deprivation hinders sports performance, as it impacts reaction time and decision making. The SleepCoach pillow aims to help athletes get better sleep through features like aromatherapy, vibration alarms, and social network integration to track sleep and allow teams to collaborate on improving it.
Resisted Sprinting for Speed Development.pptx
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Going through the evolution of resisted sprinting to its practical use in team sport settings.
An Integrated Approach to Speed & Agility Training for Rugby
This document discusses the differences between taking space and making space in rugby and how strength and conditioning (S&C) coaches can work with rugby coaches to train both skills. It provides examples of players either taking space through raw speed and maneuverability or making space through deception and sharp cuts. The document advocates for S&C coaches to train athletes in environments that develop both skills by exposing them to different conditions to build their "toolbox." It also argues that S&C and rugby coaches should collaborate to integrate tactical decision making into training so players can apply both skills effectively during games.
Nutrition of competition and recovery
This document discusses nutrition strategies for athletes before, during, and after competition and training. It identifies factors that can cause fatigue like low glycogen stores, dehydration, and low blood sugar. The timing and type of fuel consumed depends on the sport's duration and intensity - shorter high-intensity sports require pre-and post-event meals, while longer submaximal sports benefit from carbohydrate loading. Tapering training and consuming adequate carbohydrates aids preparation. Refueling immediately after exercise with high GI foods and fluids helps recovery.
Sportsmith Gamespeed in Rugby Presentation.pdf
This document discusses developing game speed in rugby. It emphasizes the importance of linear speed, perceptual speed, and change of direction (COD) speed. Linear speed can be improved through technical changes, acceleration work, and pelvic positioning. Perceptual speed involves developing game awareness through film review and context-specific drills. COD speed relies on an "arsenal" of moves like step cuts, hitch kicks, and swerves. Overall, game speed training should develop both physical capacities and movement skills, with integration between coaches and performance staff.
Periodization in Academy Rugby Players
Periodization refers to structuring training into blocks or periods to continually stress and challenge the body. While classical periodization takes a linear approach, it may be too rigid for team sports with regular games. A more flexible and reactive approach is needed to account for the many individual factors that influence an athlete's response to training. Coaches should embrace fluidity and focus on physical development, especially for young athletes when games are less important, to provide an athletic foundation and protective qualities for future performance and injury prevention. The principles of reversibility and physiology should guide programming decisions over rigid adherence to predetermined plans.
Agility & Change of Direction - From Science to Practice
This document discusses change of direction (COD) and agility in sports. It defines COD as a rapid change in velocity or direction that is pre-planned, and agility as a rapid whole-body movement in response to a stimulus involving visual scanning and decision making. The key factors underlying COD are high eccentric strength, high force acceptance rates, great intermuscular coordination, and mechanical stiffness. These can be improved through eccentric training, strength training, drills that dissipate momentum, and plyometrics. The factors underlying agility are great perceptual-cognitive skills, fast stimulus response time, and multi-planar speed and power.
Energy system
The document discusses the benefits of exercise for mental health. Regular physical activity can help reduce anxiety and depression and improve mood and cognitive function. Exercise causes chemical changes in the brain that may help protect against mental illness and improve symptoms for those who already suffer from conditions like depression and anxiety.
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This document provides guidelines for planning speed training for team sports. It discusses understanding the speed requirements of different sports, acknowledging the physical stimulus of games while knowing games are not optimal for fitness. It outlines considering individual factors when planning. The document recommends annual planning while writing plans in pencil, emphasizing recovery. It discusses applying the correct training tools and following best practice session guidelines. It also notes the importance of logistics, balance, and considering speed training as an ongoing process with windows of opportunity.
Fatigue management and recovery strategies for athletes
The document discusses fatigue management and recovery strategies for athletes. It defines fatigue and recovery, and outlines various strategies to aid recovery including sleep, nutrition, psychological skills, physical therapy, hydro-recovery, active rest, and tapering training loads. Monitoring tools like daily logs and questionnaires are also presented to track athlete recovery. The goal is to implement recovery-based training to avoid overtraining and enhance performance.
Warm Up and Cool/Warm Down
This document provides information on proper warm-up and cool-down procedures for exercise and sport. It recommends that a warm-up should include aerobic activity to increase heart rate and temperature, followed by dynamic stretching and sport-specific drills. Static stretching should be avoided prior to exercise and instead be done during the cool-down. A proper warm-up prepares the body for activity, reduces injury risk, and improves performance, while the cool-down aids in recovery.
On field examination
1. The document discusses field assessment and emergency care for athletes, defining an emergency and outlining the importance of time and having an emergency plan.
2. It describes assessing conscious and unconscious athletes, with the unconscious always considered to have a life-threatening injury, and outlines conducting a primary and secondary survey.
3. The primary survey checks airway, breathing, and circulation initially to determine life threats, while the secondary survey examines injury specifics after life threats are addressed.
Academy Strength & Conditioning presentation
Strength allows athletes to exert greater force, withstand pressure, and have more momentum in collisions. Stronger athletes win contact battles and are more robust to handle high forces in their sport. Strength has two main components - muscle size and neural activation. Athletes need strength training 2-3 times per week focusing on large muscle exercises like pushing, pulling and lower body. Strength impacts speed and power and is correlated with success at higher levels. Strength provides the foundation for an athlete's sport and makes them faster, more powerful, robust and better able to handle demands.
Periodisation models
This document discusses different models of periodization for training, including linear, block, concurrent, conjugate, and undulating models. It explains that periodization aims to maximize adaptations to training by systematically varying training variables like volume, intensity, and exercise selection over periods or cycles. This allows for periods of overloading and recovery to reduce injury risk while continually progressing an athlete. The document compares advantages and disadvantages of different models for different athlete abilities and sport types to help choose an appropriate periodization approach. It emphasizes that periodization strategies should evolve over time with advances in understanding physiology and the developing needs of individual athletes and sports.
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The document outlines a 3-4 year strength and conditioning plan for Durham University RFC players with the goal of physically preparing them for senior professional rugby by graduation. Testing will occur several times a year to monitor players' strength, power, aerobic fitness, speed, and size. Individual programs will be created based on testing results and player feedback. Training will focus on priorities like strength, power, and speed and include resistance training, plyometrics, conditioning, speed and agility work. Player wellbeing will also be monitored weekly.
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This document discusses nutrition guidelines for exercise and sport. It covers nutrient needs for active individuals, including dietary reference intakes and recommendations for carbohydrate, protein, fat, fluid and pre-workout meal intake. Guidelines are provided for different types of sports and phases of training, including carbohydrate loading. The needs for weight gain and muscle building are also outlined. Nutrient timing for resistance training is discussed.
Sports Performance
This document defines and compares physical activity, play, and sport. It also discusses health versus physical fitness, with health relating to total well-being and fitness relating to physical attributes. The document then discusses the three energy systems the body uses - ATP-PC system for short bursts, lactic acid system for durations up to a few minutes, and aerobic system for longer durations. It provides details on how each system works, including the breakdown of fuels like carbohydrates and production of ATP.
Gait analysis in elderly population and rehabilitation
This document summarizes gait analysis in elderly populations. It discusses how factors like loss of muscle mass, decreased range of motion, and sensory decline affect locomotion in older adults. Common diagnoses that can lead to gait disorders are also outlined. Joint kinetics and kinematics are described for the ankle, knee, and hip with increasing age. Other considerations for elderly gait include lower push-off forces, increased fall risks, and strategies for obstacle avoidance. Both subjective and objective techniques for analyzing elderly gait are presented, such as the Timed Up and Go test and force platforms.
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Anabolic steroids, amphetamines, androstenedione, and DHEA are some common ergogenic aids used by athletes to gain a competitive advantage. While these substances can enhance performance by increasing muscle mass, strength, and energy levels, they also carry significant health risks. Long-term anabolic steroid use has been shown to negatively impact the cardiovascular, reproductive, and liver systems. Amphetamines do not actually improve exercise performance and their use can cause nervousness, irritability, and difficulty sleeping. Androstenedione and DHEA supplementation provides no benefits to body composition in young athletes and may increase health risks by altering hormone levels. Due to their dubious benefits and clear health dangers, most sports organizations ban
Intro to ergogenic aids
The document discusses various performance enhancing substances and methods used by athletes both historically and currently. It describes substances that improve performance like anabolic agents and EPO but also lists serious health side effects. It notes that prior to the 1960s, doping was common due to a lack of testing but that groups like the IOC have since worked to establish banned substance lists and anti-doping initiatives in response to deaths. Both personal and environmental reasons are discussed for why some athletes still resort to illegal performance enhancement despite the health risks and potential penalties.
Muscular hypertrophy presentation
This document discusses different factors that influence muscular hypertrophy, or muscle growth. It states that to maximize hypertrophy, training should target all muscle fiber types by incorporating a wide range of rep ranges and loads. Higher volume through increased sets, frequency, and density is more important for hypertrophy than other variables, though overtraining can occur with excessive volume increases. Training to muscular failure can further enhance hypertrophy when work is matched, but should not be done continually to avoid overtraining. Genetics and use of steroids also impact hypertrophy but cannot be controlled. Proper nutrition is essential to support training adaptations.
Systemic adaptations to training
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Lecture on training intensity based out of the text: Science and Practice of Strength Training, 2nd Edition. Lecture given at Wilmington College for HPE 345, Strength Programming for Sport.
Planning Speed Training for Team Sports
This document provides guidelines for planning speed training for team sports. It discusses understanding the speed requirements of different sports, acknowledging the physical stimulus of games while knowing games are not optimal for fitness. It outlines considering individual factors when planning. The document recommends annual planning while writing plans in pencil, emphasizing recovery. It discusses applying the correct training tools and following best practice session guidelines. It also notes the importance of logistics, balance, and considering speed training as an ongoing process with windows of opportunity.
Fatigue management and recovery strategies for athletes
The document discusses fatigue management and recovery strategies for athletes. It defines fatigue and recovery, and outlines various strategies to aid recovery including sleep, nutrition, psychological skills, physical therapy, hydro-recovery, active rest, and tapering training loads. Monitoring tools like daily logs and questionnaires are also presented to track athlete recovery. The goal is to implement recovery-based training to avoid overtraining and enhance performance.
Warm Up and Cool/Warm Down
This document provides information on proper warm-up and cool-down procedures for exercise and sport. It recommends that a warm-up should include aerobic activity to increase heart rate and temperature, followed by dynamic stretching and sport-specific drills. Static stretching should be avoided prior to exercise and instead be done during the cool-down. A proper warm-up prepares the body for activity, reduces injury risk, and improves performance, while the cool-down aids in recovery.
On field examination
1. The document discusses field assessment and emergency care for athletes, defining an emergency and outlining the importance of time and having an emergency plan.
2. It describes assessing conscious and unconscious athletes, with the unconscious always considered to have a life-threatening injury, and outlines conducting a primary and secondary survey.
3. The primary survey checks airway, breathing, and circulation initially to determine life threats, while the secondary survey examines injury specifics after life threats are addressed.
Academy Strength & Conditioning presentation
Strength allows athletes to exert greater force, withstand pressure, and have more momentum in collisions. Stronger athletes win contact battles and are more robust to handle high forces in their sport. Strength has two main components - muscle size and neural activation. Athletes need strength training 2-3 times per week focusing on large muscle exercises like pushing, pulling and lower body. Strength impacts speed and power and is correlated with success at higher levels. Strength provides the foundation for an athlete's sport and makes them faster, more powerful, robust and better able to handle demands.
Periodisation models
This document discusses different models of periodization for training, including linear, block, concurrent, conjugate, and undulating models. It explains that periodization aims to maximize adaptations to training by systematically varying training variables like volume, intensity, and exercise selection over periods or cycles. This allows for periods of overloading and recovery to reduce injury risk while continually progressing an athlete. The document compares advantages and disadvantages of different models for different athlete abilities and sport types to help choose an appropriate periodization approach. It emphasizes that periodization strategies should evolve over time with advances in understanding physiology and the developing needs of individual athletes and sports.
DURFC S&C Programme
The document outlines a 3-4 year strength and conditioning plan for Durham University RFC players with the goal of physically preparing them for senior professional rugby by graduation. Testing will occur several times a year to monitor players' strength, power, aerobic fitness, speed, and size. Individual programs will be created based on testing results and player feedback. Training will focus on priorities like strength, power, and speed and include resistance training, plyometrics, conditioning, speed and agility work. Player wellbeing will also be monitored weekly.
Nutrition - Pre, During and Post Performance - By Emilie
Nutrition plays a critical role in athletic performance, particularly for endurance events. The body operates best with a continuous supply of quality fuel from a balanced diet and fluid intake. To perform well, athletes must consume enough fuel in the form of carbohydrates in the hours and days before and after an event to maintain energy levels and properly hydrate.
3 P's Speed Presentation
3 P's Speed Presentation
Projection
Posture
Patterning
How each can help your ability to sprint and accelerate effectively
No Youtube or GIF's playing
Players Gym Education - Lifting 101
A Brief 3 Part presentation on answering the 'Why?' behind different training modalities in the gym.
Hypertrophy training, strength training & speed and power training.
Optimal Nutrition for Exercise
The document discusses the benefits of exercise for mental health. Regular physical activity can help reduce anxiety and depression and improve mood and cognitive functioning. Exercise causes chemical changes in the brain that may help boost feelings of calmness, happiness and focus.
Nutrition for exercise and sport
This document discusses nutrition guidelines for exercise and sport. It covers nutrient needs for active individuals, including dietary reference intakes and recommendations for carbohydrate, protein, fat, fluid and pre-workout meal intake. Guidelines are provided for different types of sports and phases of training, including carbohydrate loading. The needs for weight gain and muscle building are also outlined. Nutrient timing for resistance training is discussed.
Sports Performance
This document defines and compares physical activity, play, and sport. It also discusses health versus physical fitness, with health relating to total well-being and fitness relating to physical attributes. The document then discusses the three energy systems the body uses - ATP-PC system for short bursts, lactic acid system for durations up to a few minutes, and aerobic system for longer durations. It provides details on how each system works, including the breakdown of fuels like carbohydrates and production of ATP.
Gait analysis in elderly population and rehabilitation
This document summarizes gait analysis in elderly populations. It discusses how factors like loss of muscle mass, decreased range of motion, and sensory decline affect locomotion in older adults. Common diagnoses that can lead to gait disorders are also outlined. Joint kinetics and kinematics are described for the ankle, knee, and hip with increasing age. Other considerations for elderly gait include lower push-off forces, increased fall risks, and strategies for obstacle avoidance. Both subjective and objective techniques for analyzing elderly gait are presented, such as the Timed Up and Go test and force platforms.
ERGOGENIC AIDS
Anabolic steroids, amphetamines, androstenedione, and DHEA are some common ergogenic aids used by athletes to gain a competitive advantage. While these substances can enhance performance by increasing muscle mass, strength, and energy levels, they also carry significant health risks. Long-term anabolic steroid use has been shown to negatively impact the cardiovascular, reproductive, and liver systems. Amphetamines do not actually improve exercise performance and their use can cause nervousness, irritability, and difficulty sleeping. Androstenedione and DHEA supplementation provides no benefits to body composition in young athletes and may increase health risks by altering hormone levels. Due to their dubious benefits and clear health dangers, most sports organizations ban
Intro to ergogenic aids
The document discusses various performance enhancing substances and methods used by athletes both historically and currently. It describes substances that improve performance like anabolic agents and EPO but also lists serious health side effects. It notes that prior to the 1960s, doping was common due to a lack of testing but that groups like the IOC have since worked to establish banned substance lists and anti-doping initiatives in response to deaths. Both personal and environmental reasons are discussed for why some athletes still resort to illegal performance enhancement despite the health risks and potential penalties.
Muscular hypertrophy presentation
This document discusses different factors that influence muscular hypertrophy, or muscle growth. It states that to maximize hypertrophy, training should target all muscle fiber types by incorporating a wide range of rep ranges and loads. Higher volume through increased sets, frequency, and density is more important for hypertrophy than other variables, though overtraining can occur with excessive volume increases. Training to muscular failure can further enhance hypertrophy when work is matched, but should not be done continually to avoid overtraining. Genetics and use of steroids also impact hypertrophy but cannot be controlled. Proper nutrition is essential to support training adaptations.
Systemic adaptations to training
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adaptation training
Endocrine system adaptation
Aldosterone & renin-angiotensin mechanism
Neuromuscular adaptations
Thermoregulation
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Euro 2024 Belgium's Rebirth the New Generation Match the Golden Era.docx
The Golden Group is over. Can a new group step up? Two years ago, Kevin De Bruyne plunged Belgium’s Euro 2024 plans into disorder when he claimed the team was “too old” to win in an interview with The Protector. That Belgian squad had 10 players over 30 and the maximum average age of any Euro Cup 2024 team at the competition. A group-stage exit and just one goal at the World Cup put Belgium on course for a restructure.
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Coach Domenico Tedesco has managed a tactical shakeup and a regular exit for some of the oldest players. Experienced bests remain, not least the 37-year-old Jan Vertonghen in defense, the 32-year-old De Bruyne himself in midfield, and 31-year-old Romelu Lukaku up visible.
Still, younger actors like De Bruyne’s Manchester City partner Jeremy Doku bring fresh vitality to the team. Euro Cup Germany Qualifying unbeaten with just four goals allowed from eight games was a welcome sign of accomplishment back on track under Tedesco.
The only other squad in Group E besides Belgium to UEFA Euro 2024 qualify unbeaten, Romania was awestruck by winning a group that also checked Switzerland and Israel. Still, Euro 2024 will test a squad sorely lacking in top-level skill.
Euro 2024: Belgium's Transition from Golden Generation to New Hope
Tottenham guardian Vlad Dragusin is the only Euro Cup 2024 squad member singing regularly for one of Europe’s top clubs this flavor. He even played only nine Premier League games since adoption in January. Goalkeeper Horatiu Moldovan is a stoppage at Atletico Madrid.
There’s a link to the beauty days of Romanian soccer with midfielder Ianis Hagi, son of Gheorghe Hagi, who assisted the team to the rounds of the 1994 World Cup and Euro 2000.
We are only a combine of days away from the UEFA Euro 2024 curtain raiser. The 24 squads are winding up their provisions and getting ready to give it their all to life the wanted Euro Cup Final trophy on July 14. Spread across six clusters, the first hurdle in the knockout phase will be the plump of 16.
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Germany and Scotland will take things off before we get into overdrive in two weeks. Meanwhile, Belgium will be longing to bounce back after a horrendous 2022 FIFA World Cup movement, which ended in the group stage.
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Roberto Martinez completed the way for Domenico Tedesco, who has overseen a compact start to his tenure. The 38-year-old will be assured heading into the group stage
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