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Sports Coach
provides information on the many topics related to developing athletic ability
and coaching expertise to help fitness enthusiasts, athletes and coaches
achieve their athletic goals and to assist students studying sport related
qualifications.
Use the menu options to the left to browse our pages or use the Google "Find Information" facility to find your topic of interest. The A»Z Page index provides an alphabetical list
of the contents of the Sports Coach web site. This website uses cookies and Javascript, and will not function correctly unless you have them enabled in your browser.
The following are extracts from a selection of available articles.
Fitness Training
Plyometrics
Speed and strength are integral components of fitness found
in varying degrees in virtually all athletic movements. Simply put the
combination of speed and strength is power. For many years coaches and athletes
have sought to improve power in order to enhance performance. Throughout this
century and no doubt long before, jumping, bounding and hopping exercises have
been used in various ways to enhance athletic performance. In recent years this
distinct method of training for power or explosiveness has been termed
plyometrics. Whatever the origins of the word the term is used to describe the
method of training which seeks to enhance the explosive reaction of the
individual through powerful muscular contractions as a result of rapid
eccentric contractions. The maximum force that a muscle can develop is attained
during a rapid eccentric contraction. However, it should be realised that
muscles seldom perform one type of contraction in isolation during athletic
movements. When a concentric contraction occurs (muscle shortens) immediately
following an eccentric contraction (muscle lengthens) then the force generated
can be dramatically increased. If a muscle is stretched, much of the energy
required to stretch it is lost as heat, but some of this energy can be stored
by the elastic components of the muscle. This stored energy is available to the
muscle only during a subsequent contraction. It is important to realise that
this energy boost is lost if the eccentric Contraction is not followed
immediately by a concentric contraction.
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Fitness Training articles
Running
Economy
In many sports speed is an important attribute and ways to
improve speed are sought after. In a simplistic view, to improve speed you need
to increase stride length and/or stride rate. Many athletes and coaches
initially concentrate on improving stride length only to find that both stride
rate and speed decrease. It is perhaps more effective to work on stride rate
because this increases the power in the leg muscles which in turn naturally
increase stride length. In a number of sports (e.g. football, basketball,
netball, hockey) the athlete is required to conduct short bursts of effort and
is then able to recover by getting oxygen back into the system. There are
sports (e.g. running) where there is a long sustained burst of effort and
oxygen consumption (breathing rhythm) needs to be effective and efficient.
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Sports Coaching
Planning the
Training
The purpose of a Training Plan is to identify the work to be
carried out to achieve agreed objectives. Training Plans should be drawn up to
identify long term (4 years) objectives as well as short term plans for the
forth coming season. In its simplest form the plan could comprise of a single,
A4 sheet identifying the overall plan for the year, and more detailed weekly
plans identifying the specific activities the athlete is to carry out. The
process of creating a training program to help develop an individual's level of
fitness comprises of 6 stages:
Stage 1 - gather details about the individual
Stage 2 - identify the fitness components to develop
Stage 3 - identify appropriate tests to monitor fitness
status
Stage 4 - conduct a gap analysis
Stage 5 - compile the program
Stage 6 - monitor progress and adjust program Stage 1
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Communication
Skills
Communication is the art of successfully sharing meaningful
information with people by means of an interchange of experience. Coaches wish
to motivate the athletes they work with and to provide them with information
that will allow them to train effectively and improve performance.
Communication from the coach to athlete will initiate appropriate actions. This
however, requires the athlete to not only receive the information from the
coach but also to understand and accept it. Coaches need to ask themselves:
Do I have the athlete's attention?
Am I explaining myself in an easily understood manner?
Has the athlete understood?
Does the athlete believe what I am telling him/her?
Does the athlete accept what I am saying?
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Sports Science
Fat Burning
Zone
Researchers from Birmingham University's Human Performance
Laboratory attempted to pinpoint the exercise intensities at which fat
metabolism is maximised in a study of 18 male endurance cyclists with a
training background of at least three years. Their work found that the Fatmax
Zone is between 68% and 79% MHR Alternative research has suggested that when
you cycle, swim, row or run at a modest intensity of only 50% VO2max (about 69%
MHR), fat provides about 50% of the calories you need to keep going for the
first hour or so. If you keep going after that, fat becomes even more generous,
providing around 70% of the total energy after two hours and 80% or more if
your work duration exceeds three hours. If you increase the intensity then the
Fat contribution decreases - at 75% VO2max fat provides 33% of the energy.
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Sports Science articles
Psychology
The increased stress of competitions can cause athletes to
react both physically and mentally in a manner which can negatively affect
their performance abilities. They may become tense, their heart rates race,
they break into a cold sweat, they worry about the outcome of the competition,
they find it hard to concentrate on the task in hand. This has led coaches to
take an increasing interest in the field of sport psychology and in particular
in the area of competitive anxiety. That interest has focused on techniques
which athletes can use in the competitive situation to maintain control and
optimise their performance. Once learned, these techniques allow the athlete to
relax and to focus his/her attention in a positive manner on the task of
preparing for and participating in competition. Psychology is another weapon in
the athlete's armoury in gaining the winning edge.
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rest of this article
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Sports Science articles
"A" Level and GCSE
How do we
develop Speed?
The technique of sprinting must be rehearsed at slow speeds
and then transferred to runs at maximum speed. The stimulation, excitation and
correct firing order of the motor units, composed of a motor nerve (Neuron) and
the group of muscles that it supplies, makes it possible for high frequency
movements to occur. The whole process is not totally clear but the complex
coordination and timing of the motor units and muscles most certainly must be
rehearsed at high speeds to implant the correct patterns. Flexibility and a
correct warm up will affect stride length and frequency (strike rate). Stride
length can be improved by developing muscular strength, power, strength
endurance and running technique.
The development of speed is highly specific and to achieve
it we should ensure that:
Flexibility is developed and maintained all year
round
Strength and speed are developed in parallel
Skill development (technique) is pre-learned, rehearsed
and perfected before it is done at high speed levels
Speed training is performed by using high velocity for
brief intervals. This will ultimately bring into play the correct neuromuscular
pathways and energy pathways
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Carbohydrate
Carbohydrate is stored as glucose in the liver and muscles
and is the most efficient source of energy as it requires less oxygen to be
burnt than either protein or fat. The normal body stores of carbohydrate in a
typical athlete are:
70kg male athlete - Liver glycogen 90g and muscle
glycogen 400g
60kg female athlete - Liver glycogen 70g and muscle
glycogen 300g.
During hard exercise, carbohydrate can be depleted at a rate
of 3-4 grams per minute. If this is sustained for 2 hours or more, a very large
fraction of the total body carbohydrate stores will be exhausted and if not
checked will result in reduced performance. Recovery of the muscle and liver
glycogen stores after exercise will normally require 24-48 hours for complete
recovery. During exercise there is in an increased uptake of blood glucose by
the muscles and to prevent blood glucose levels falling the liver produces
glucose from the liver stores and lactate. Consuming carbohydrate before,
during and after exercise will help prevent blood glucose levels falling too
low and also help maintain the body's glycogen stores. Many athletes cannot
consume food before or during exercise and therefore a formulated drink that
will provide carbohydrate is required.
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New Articles
Without a plan, you will
be mediocre at best
The most common problem facing Trainers & Coaches today
with respect to developing young athletes over time is the ability to plan
long-term. The personal training and coaching professions are most typically
based on a session-to-session consideration - clients pay per session most
often and Trainers create training programs one session at a time. The same is
true for coaching sport - most Coaches script out one practice plan at a time,
rather than create a relative flow for an entire month or even season.
No one can learn how to create 6 or 12 month plans in a day.
It takes time and diligent effort to acquire this skill, but your ability to
get better over time will have a direct and positive impact on both your young
athletes' success rate as well as your businesses/teams ability to attract new
clients. Set an objective for yourself to create a system or plan that allows
you to develop long-term and wide-focused agendas for your young athletes. Take
several days or weeks if need be to create a system that is streamlined and
easy to implement - although your are looking for a comprehensive system, the
more basic you make it, the more easy it will be to adhere to.
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Static Contraction
Training - Maximum Overload in Minimal Time!
Static contraction training, instead of focusing on the
amount of exercise and frequency, emphasizes intensity of the workout session.
This is done by working with weights that are far in excess of what you would
use during a traditional strength training workout routine. In order to
understand the theory behind static contraction training, you must first
understand how muscle's work, and what causes muscles to grow. Each muscle in
your body contains a variety of fibres. Without going into detail for our
purposes, each fibre type becomes involved in physical activity at different
levels of stress. In other words, if the physical requirements of a particular
activity are very light, only certain muscle fibres of the involved muscle
group may be needed to complete that activity. If the physical demands are more
strenuous, the muscle may require the involvement of an additional group of
muscle fibres. If the physical demands are very strenuous, the muscle may
require involvement of all muscle fibres simultaneously. In other words, the
muscle fibres in each muscle are recruited into activity based on the amount
required to complete the activity.
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articles
Stamina - the unwelcome
word in rugby training
Stamina work is something that most players love to hate and
finding an effective way to develop stamina, one that the players will accept
and do willingly (happily is maybe not the best adjective), is an important
area of the coach's job. When we broached the subject at my own club last year
and talked about the need for running, our captain growled, "I did not join the
rugby team to do track and field!" Other players nodded and the search for
hard-working, yet rugby-based, stamina activities began. The key element is the
players' willingness to participate with a positive frame of mind and a
willingness to see the task through to the end.
Generally accepted research indicates that the amount of
actual playing time has, in recent years, risen to about one third of total
game time. So, in an eighty minute game, we should be looking for between
twenty five and twenty six minutes of full-time activity, undertaken at top
speed and full power. The target, therefore, is to create/build a series of
activities in which the players would be active for a certain period of time
and the rest/recovery time would be double. For example, a one minute activity
would be followed by a two minute recovery period. Few plays last that long,
though, so we mainly focused on a thirty second activity followed by one minute
for recovery.
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Developing your speed -
Learn to land softly and quietly
This month's speed secret is both a cue for your athletes
and a foundational concept for applying plyometric training to your program:
"Learn to land softly and quietly. Absorb each landing with the muscles in your
legs so you do not place extreme stress on joints, bones, ligaments and
tendons." If athletes are making loud noises with their feet or landing
stiffly, then they are not performing the exercise correctly. Always err on the
side of caution when using plyometrics. Of course, when done correctly,
plyometrics are an excellent supplement to your speed, strength and power
training program. They can greatly improve your power levels and help increase
body control since they deal with moving your own bodyweight. I am sure you
have done, or had your athletes do; bounding exercises, box jumps or medicine
ball throws before. The question is: how do you know whether athletes are
actually benefiting from these activities as opposed to putting themselves at
risk for injury?
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articles
The power of
thoughts
There is scientific proof that negative thinking does play a
role in producing negative outcomes. If you do not believe it then try this
experiment: You will need another person to serve as a volunteer. Tell the
volunteer that you are going to be conducting a test in muscular strength and
how positive and/or negative thoughts and words affect muscular strength. Make
sure that your volunteer has no arm, shoulder, or elbow injuries before
undertaking this test.
Extend your arms straight out to the side, shoulder height,
parallel to the floor. I am going to place two fingers (index and middle) on
your wrist. I am going to push down on your wrist, trying to force you to lower
your arms. I want you to resist my pressure. Ready? Go. (Push slowly until
their arms begin to lower.)
Okay, that was great! For this experiment that will be your
base strength. We will use it to compare other tests. Now close your eyes and
lower your arms. See yourself doing something negative. It could be failing a
test, not playing well, blowing a sale, or even tripping and falling. Say out
loud your favourite putdown words. Repeat them out loud several times. After
they repeat their favourite putdown words out loud 6-8 times, have them raise
their arms again. They are to continue saying their favourite putdown words.
Once again place the two fingers on their wrist. Ready? Go.
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