5/15/2013 1 – Second level 1 – Second level 2 Optimizing resistance training practices for change of direction performance. John Cronin AUT University Edith Cowan University – Second level 3 Our Sports Olympic Sports • Rowing • Kayaking • Sailing • Cycling
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Optimizing COD Performance - National Strength and ... · Stride Adjustments Preliminary ... Static posture, 2) Bodyweight squat, 3) Bodyweight lunge and twist,4) Push ... progressions
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5/15/2013
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Optimizing resistance training practices for change of direction performance.
Classification of COD PerformanceGround Based Acyclic Fluid
Ground Based Cyclic Aerial
Determinants
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Agility
Perceptual Decision‐Making
Change of Direction
Determinants ‐ Assessment
T
D
P
(Hewit et al., 2011, PhD Thesis)
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Agility
Perceptual Decision‐Making
Change of Direction
Determinants ‐ Assessment
(Spiteri et al, 2013, JSCR) Thoughts• Non‐specific cueing• High reliability = low validity• High validity = low reliability• Partitioning out limiting factors?• Attacking vs defensive cueing• Importance of context/sport specific stimulus
(Jeffreys, 2011, SCJ; Young & Farrow, 2013, SCJ)
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Anthropometric
Change of Direction
Determinants
Technical Physical
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How Do You Improve Your Athletes COD Performance
• Identify their weakness/es
– Assessment
• Train to improve the limiting factors
– Programming
Assessment‐Program Connect
Assessment Programming
Determinants
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Assessment
• Survey coaches, players, S&C, medical staff, etc.
– Sport and positional demands
• Time motion analysis
– Physiological demands
• Movement analysis – event coding
– Biomechanical/movement understanding
• Development of assessment/battery
Assessment
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Anthropometric
Change of Direction
Determinants
Technical Physical
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Anthropometry
Anthropometry important?
– Height
– Weight
– Skinfolds – body fat
– Body segment lengths
– Height of COM
F = m.a or a = F/m
Assessment
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Anthropometry
Champions born and made
Ideal anthropometry for your sport or position?– Height ✖
– Weight (FM & LMM) and distribution ✔
Assessment‐Program Connect
Training diaries• Change in anthropometry• Change in assessments e.g. strength and power, COD• Change in performance e.g. distance thrown
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Anthropometric
Change of Direction
Determinants
Technical Physical
Aerial‐BasedGround‐Based
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Assessment‐Program Connect
TechnicalQualitativeAnalysis
COD mark
Start/Finish mark
5 m
0.3 m
0.3 m
Pre‐observation
Plan
Movement analysis
Observation
Diagnosis
Remediation
Time Warp
(Hewit et al., 2011, Acceleration/Deceleration, SCJ)
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1. Deep squat
2. Move COM
3. Arms and legs close
7. Intense arm drive
5. Large takeoffdistance
4. Full lateral extension
Ground Based COD (180o Turn)
Phase 1 – Preliminary Phase 2 – Initiation
Phase 3 – Through Turn Phase 4 – 1st Foot Contact
Assessment‐Program Connect
(Hewit et al., IJSSC, 2011)
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Assessment‐Programme Connect
1. Knee flexion2. Arm drive
8. Bilateral, parallel landing
3. Rotation begins prior to T.O.
6. Ball position
5. Rapid headturn
Aerial COD
4. Knee drive
7. Lower bodyrotation
9. Full turn
(Hewit et al., IJSSC, 2012)
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Technical – Aerial COD
Assessment‐Program Connect
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Technical
Ground-basedMovements
Aerial-basedMovements
Upon LandingWhile Airborne
BodyPosition
(sport-specific)
Take-off Through Turn 1st FootGround Contact
Take-off
Body Position
StrideAdjustments
Body PositionBody Position
FootPlacement
FootPlacement
FootPlacement
StrideAdjustments
PreliminaryMovements
Joint and BodySegment
Sequencing
Joint and BodySegment
Sequencing
Joint and BodySegment
Sequencing
Joint and BodySegment
Sequencing
Determinants – Technical – Aerial Based
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3D Kinematics and Kinetics
Inter‐limb differences in side step in Div1 female soccer players. Greater power absorption in the non‐dominant leg and greater power production in the dominant leg.
(Brown et al., 2013, In Review JSMS)
Assessment
Effect of strength on cutting/sidestepping. Recreational athletes with greater relative lower body strength produced higher magnitude plant foot kinetics and modified lower body positioning while producing faster COD performances.
(Spiteri et al., 2013, EJSS)
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Anthropometric
Change of Direction
Determinants
Technical Physical
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1 2 3 4
5 6
1) Static posture, 2) Bodyweight squat, 3) Bodyweight lunge and twist, 4) Push‐up, 5) Bodyweight bend‐and‐pull, 6) Single leg squat
Movement Competency ScreeningAssessment
(Kritz et al., 2009, 2010, SCJ)
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Assisted
Body Weight
Resisted
Eccentric
Plyometric
MCS determines entry level to pattern
progressions
Movement Competency ScreeningAssessment‐Program Connect
Horizontal/Vertical Deficits – HalteresComparison of haltere/hand held loading kinematics and kinetics at 0, 6, 8, 12 and 16kg (Brughelli et al, 2013, In review with JSSM)
Assessment–Program Connect
(Cross et al, 2013, In Review
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Acyclic Leg Power Training
Eccentric Deficits – Drop JumpsVertical, horizontal and lateral landing GRF from drop heights (15, 30 and 45 cm) and jump distances (40, 80 and 120 cm) – two leg and single leg forward and lateral jumps.
• Loads that decreased sprint times (5 and 10 m) by 10 (~10 kg) and 30% (~30 kg) (Kawamori et al, 2013, Published Ahead of Print)
• Significantly greater improvements with heavy load (~5%) on both 5 and 10 m times
• At 8 m – heavy group decreased resultant (4.3%) and vertical (11.5) impulse. Increase in step frequency (8.1%).
• Horizontal impulse??
• Appropriate loading??
Assessment–Program Connect
(Cross et al, 2013, In Review
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Cyclic Leg Power Training
Horizontal Deficits – Treadmill Braking
Assessment–Program Connect
(Cross et al, 2013, In Review
Braking loads of 4.7, 9.4 and 14.3 kg on acceleration and maximum velocity phases.Contact Time Step Length Step Frequency =
Horizontal Forces
Baseline Brake 4.7kg Brake 9.4kg Brake 14.3kg
Accn 482 ± 109 474 ± 79 560 ± 25* 593 ± 98**
Max Vel 270 ± 78 313 ± 79* 359 ± 97** 410 ±93***
(Cross et al., 2013, Unpublished data)
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Cyclic Leg Power Training
Eccentric/Vertical Deficits – Vest LoadingComparison of vest loading kinematics and kinetics at 0, 9 and 18kg = ~ 10 and 20% BM (Cross et al, 2013, In review JSCR)
Assessment–Program Connect
(Cross et al, 2013, In Review
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Cyclic Leg Power Training
Muscle Stiffness DeficitsTrampoline training – compliant surface necessitates greater development of stiffness (Ferris and Farley, 1997; Kerdok et al., 2002)
Some anecdotal evidence – trampolinists becoming national or WC sprinters.
Sled towing – PrePHV vs Mid‐Post PHV
Vertical and leg stiffness decrease (ES ‐0.76 and ‐2.16)
Vertical force (=) – greater (14.6%) COM displacement (Rumpf et al., 2013, In Review PES)
Assessment–Program Connect
(Cross et al, 2013, In Review
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Change of Direction Factors
Technical Physical AnthropometricMeasurements
Ground-basedMovements
Aerial-basedMovements
Vertical Horizontal Lateral
Relative Power
RelativeStrength
Asymmetry
Leg MuscleQualities
StraightSprintingSpeed
Upon LandingWhile Airborne
BodyPosition
(sport-specific)
Take-off Through Turn 1st FootGround Contact
Take-off
Body Position
StrideAdjustments
Body PositionBody Position
FootPlacement
FootPlacement
FootPlacement
StrideAdjustments
PreliminaryMovements
Joint and BodySegment
Sequencing
Joint and BodySegment
Sequencing
Joint and BodySegment
Sequencing
Joint and BodySegment
Sequencing
Determinants – Assessment – Program Connect
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Lloyd et al., 2013, SCJ
Periodization
(Lloyd et al., 2013, SCJ)
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Periodization
(Nimphius, 2012 SPRINZ Conference)
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Take Home MessagesAgility performance many components
Assessment batteries developed to identify sport/position/player needsMatch the correct physiological/mechanical stimulus to player needsContinuous monitoring
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Acknowledgements
Thank You!
Hewit Kritz Rumpf Brughelli Mothersole Cross Brown