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Developing High Intensity Hurling CLG Uladh Ulster GAA

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Developing High Intensity Hurling CLG Uladh Ulster GAA Powered By Docstoc
					K.Kelly, K.McGuigan & J. Darragh
    Developing High Intensity Hurling
     coaching practice and intensity
            “What is Training?”
• Sports training is the use of specialised
  strategies and methods of exercise in order to
  develop athletes and prepare them for
  performance in competitive sporting events.
1ST Stage
• Identify the physical requirements of the game in
  question. In this case – hurling.
• Watch the following video clip of a senior inter-
  county match.
“What is Training?”
     Physical Demands of Hurling
• 40 second clip from Cork v Waterford 2006;
• At least 7 key skills used;
    Strike, lift, hand pass, shot, high catch, block, low catch.

• A wide range of physical fitness attributes;
    Flexibility, motor co-ordination, strength, agility, speed,
     reaction time, balance, power, muscular endurance &
     cardiovascular fitness.

• The key component which can potentially limit all
  others is Cardiovascular fitness;
• Analysis of the CV system is an ideal indicator of
  physical intensity.
        Cardiovascular Intensity
• Cardio – Heart;
• Vascular – Lungs;
• The CV system ensures muscles are supplied with an
  adequate oxygen;
• The lungs increase oxygen intake and the heart
  increases level of output to the muscles.
• How can we measure the intensity of our performance?
• Heart rate monitoring;
• As we increase the intensity at which we perform,
  heart rate will increase to reflect this;
           Heart Rate & Hurling
• Heart rate during top senior inter-county matches;
• A team average based on percentage of maximum heart
  rate for the 14 outfield players;
• First Half: 85% MHR;
• Second Half: 84% MHR;
• Players average 85% MHR over 70 minutes;
• In simple terms, each player’s heart beats, on average,
  170 times each minute for the duration of a match.
• Does our approach to hurling training in Ulster reflect
  this intensity?
                 Case Study
• Naomh Colum Cille Hurling Club


 Case Study
  – Tyrone
  – Tyrone & Ulster Junior Champions
  – All-Ireland Junior Club Finalists
           Session Breakdown
• Warm up
   – Laps & Static Stretch v Dynamic Warm Up
• Drills
   – Unopposed v Opposed
• Games
   – Small Sided v Full Sided (Conditioned Games)
     Warm Up
Laps & Static Stretch
         V
 Dynamic Warm Up
Laps & Static Stretching
Dynamic Warm Up
          Warm Up - Heart Rate
• Laps & Static Stretch
        Warm Up - Heart Rate
• Dynamic Warm Up
         Warm Up - Heart Rate
• Static v Dynamic Warm Up
           Warm Up - Comparison
Heart Rates Expressed as a      Laps & Static   Dynamic
Percentage of Maximum (% MHR)     Stretch       Warm Up
Max Heart Rate                     80%           91%
Min Heart Rate                     58%           57%
Av Heart Rate                      67%           73%
Time (Minutes)                       3            3
  Drills
Unopposed
    V
 Opposed
Unopposed
                 Unopposed
• Striking on the Run
                             Max HR % 87
                             Avg HR %   77
Unopposed
               Unopposed
• 3’s Work the Middle Man
                            Max HR % 92
                            Avg HR %   71
Opposed
                  Opposed
• 4’s Push the Button
                            Max HR %   87
                            Avg HR %   75
                        Drills - Comparison
Heart Rates as a Percentage     Unopposed         Unopposed          Opposed
of Maximum (% MHR)
                              Striking on Run   Work middle man   Push the button
Max Heart Rate                    87%                92%              89%
Min Heart Rate                    59%                50%              55%
Av Heart Rate                     77%                71%              75%
Work to Rest Ratio                 3:1               1:2               1:1
Time (Minutes)                      3                 8                 6
Unopposed
                Unopposed
• 3’s Unopposed Lifting
                            Max HR %   90
                            Avg HR %   67
Opposed
                   Opposed
• Full Team - Opposed Lifting
                                Max HR % 83
                                Avg HR %   75
               Drills - Comparison
Heart Rates as a Percentage of   Unopposed   Opposed
Maximum (% MHR)
                                   Lifting    Lifting
Max Heart Rate                     90%        83%
Min Heart Rate                     49%        64%
Av Heart Rate                      67%        75%
Work to Rest Ratio                 1:2         1:1
Time                                8           4
       Games
     Small Sided
          V
Conditioned Full Sided
Small Sided
                  Small Sided
• 3v3 Grid Game
                                Max HR % 91
                                Avg HR %   84
Small Sided
                  Small Sided
• 7v7 Grid Game
                                Max HR % 90
                                Avg HR %   82
    Small Sided Games - Comparison
Heart Rates as a Percentage    Small Sided     Small Sided
of Maximum (% MHR)
                              3v3 Grid Game   7v7 Grid Game
Max Heart Rate                     91              90
Min Heart Rate                     66              63
Av Heart Rate                      84              82
Work to Rest Ratio                3:1             3:1
Time                               4               4
Full Sided
                  Full Sided
• Full Sided (Conditioned - 4 Corners Game)
                                        Max HR % 90
                                        Avg HR %   83
                      Games - Comparison
Heart Rates as a Percentage    Full Sided    Small Sided     Small Sided
of Maximum (% MHR)
                              14v14 Game    7v7 Grid Game   3v3 Grid Game
Max Heart Rate                  90%            90%             91%
Min Heart Rate                  67%            63%             66%
Av Heart Rate                   83%            82%             84%
Work to Rest Ratio               3:1            3:1             3:1
Time (Minutes)                    5              4               4
                    Review
• Warm up
  – Dynamic Warm Up has more advantages
    compared to Laps & Static Stretch
• Drills
   – Opposed Drills Generate Higher Average HR than
     traditional unopposed Drills
   – Skill Development under pressure/ More Game
     Related
• Games
  – Get HR closest to Match Level 83-84% MHR
                   Summary
• Heart Rate
  – Match Based Heart Rates Average 84-85% MHR
• Drills v Games
  – Hurling is a Sporadic Game
  – Train in a Sporadic Manner

• Magic Formula?
  – Structured Games Based Training
  – High Intensity, Manageable Volume
Questions
   &
Answers
Thank You

				
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