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As a coach design a 10 week training programme for a competitive sport, include in the programme:
1. Performance analysis,
2. Identification of four performance goals,
3. Record and evidence of ongoing training/practice and reflection
4. Concluding analysis.
The aim of Leaving Certificate Physical Education is to develop the learner’s capacity to become an informed, skilled, self-directed and reflective performer in physical education and physical activity in senior cycle and in their future life (Leaving Certificate Physical Education Specification, pp . 8).
The aim of the Physical Activity Project (PAP) is for stuents to:
Teacher/Coaches benefit
The implementation of performance analysis and feedback within Olympic sport: The performance analyst's perspective by Scott B. James, Nic James, Elizabeth Bryant, Julia Wells found that:
Kicking
Effective for analysing technique
Easily Accessible
Breaks down video
Can easily edit video and add animations, to highlight key components
Cardiovascular Endurance
Muscular Strength
Muscular Endurance
Acceleration/Speed
Agility
Coordination
(Faber, Oosterveld and Nijhuis-Van der Sanden, 2014)
Diet & Nutrition
After natural talent and appropriate training, an adequate diet is known to be the next most important element for enhancing the training and performance of an athlete.
Test:
Goals are drawn from a range of areas related to the syllabus
Student chooses 4 specific performance goals which are identified based on the performance analysis.
Examples of Goal Areas:
learning and improving skill and technique
psychological demands of performance
biomechanical/movement analysis
roles and relationships
Student must provide a rationale for the goals and their relationship to the performance analysis.
Effects of not utilising the balance arm on the kick include reduced distance and accuracy. ("Coaching and Games Development Conference" 2019)
Stop start nature of the sport, rarely required to sprint in straight lines for a significant distance without changing speed, direction etc.
Gaelic games require that players are able to rapidly accelerate over distances of 10-20 metres (Patrick Stephens)
In sports that require speed over distances of 10-20m, players with the greatest acceleration will have the greatest speed.
Brechue et al., (2010) collegiate level American football players. Sprint performance was largely determined by acceleration, a pattern that was consistent across positions
Although aerobic fitness is important in Gaelic football, speed over short distances is influential in beating an opponent to the ball and escaping tackles
In Gaelic games, players use acceleration speed much more frequently than top speed, as they reach where they want to get to on the field inside 20m, 75% of the time (Young on hurling 2006, Tobin on football, 2008).
Link to performance analysis
“Good food choices will not make a mediocre athlete into a champion, but poor food choices may prevent the potential champion from realising his/her potential”
Why Carbohydrates?
Variances
Positional:
Malone et al
Study of 50 inter-county footballers across 2 full seasons
NFL and All Ireland championship (30 games)
Results:
Midfielders covering greater total distance compared to other playing positions
High speed distances have been observed as being greater for midfielders, half-forwards and half-backs in comparison to full-forwards and full-backs
Level:
Club players cover on average 7km per game (Reilly and Keane, 2008)
Inter county players cover on average 8.5km per game (Keane et al, 1993)
Theory underpinning our coaching:
What is coaching?
“The consistent application of integrated professional, interpersonal and intrapersonal knowledge to improve athletes’ competence, confidence, connection and character in specific coaching contexts” (Coté and Gilbert, 2009, cited in Denison et al., 2012).
3 areas of knowledge that should underpin coaching if it is to be as effective as possible:
Denison, Jim et al. (2012) Routledge handbook of sports coaching. London: Taylor & Francis Ltd
Professional Knowledge
Declarative = What
Procedural = How
(Denison, et al., 2012)
Interpersonal Knowledge
“to be successful coaches have to interact regularly with their athletes” (Denison, et al., 2012)
Intrapersonal Knowledge
“the understanding of oneself and the ability for introspection and reflection” (Coté and Gilbert, 2009, cited in Denison, 2012)
ACTION- “To maintain strengths and to improve weaknesses” (Schempp et al., 2007, cited in Denison et al, 2012)
1. Exercise intensity
2. Sets and Reps
3. Frequency
4. Progression
Progressive Overload within the programme
Technique - Drills
Less is more, routine, visualise Long Term over Short Term
Learning is about errors & mistakes
Constraints: Player, Task & Environment
Variability
(McCarron and O Connor, 2010 – Monaghan GAA)
1. Drills where focus can be completely on technique outside of gameplay- Basic Passing Drills
2. Drills with game based scenarios where punt kick will be used- Possession Games
3. Game play practice- real time practice
Leg Strength:
Purpose: to increase leg strength for power production and stability (McCarron and O Connor, 2010 – Monaghan GAA)
Exercise focus: Combination of strength and plyometrics related to the sport (Carvalo et al., 2014; Fatarous et al., 2000; Gaatraining.com, 2019) i.e. training for movement
76% of all GF injuries are in the lower extremities with 24% being hamstring related injuries (MacDonald et al., 2018)
70-80% of the athlete’s bodyweight are supported by a single leg during a running action (Gaatraining.com, 2019)
Weeks 1-6: Strength
1. Roman Chair hold (Macdonald et al., 2018)
2. Barbell Squats (3x6-8)
3. Leg Press (3x6-8)
4. Calf Raises (3x6-8)
Weeks 6-10: Strength and Training for movement (Plyometrics)
Lunges- front, side, back (12-15 per leg x3)
One leg squat- progression towards pistol squat (3x6-8) (Gaatraining.com, 2019)
Box Jumps (12-15 per session)
Single Leg Step Ups (12-15 per leg x3)
(FATOUROS et al., 2000; Gaatraining.com., 2019; Learning GAA, 2019; Ncsa, 2017)
Postural Stability: Core Strength
Many researchers conducted their stability work alongside strength, plometric and sport specific training (Benis et al., 2016; Hammami et al.; Malliou et al., 2004; 2016; Pau et al., 2012; Verhagen et al., 2002; Zech et al., 2010 as cited in Brachman et al., 2017)
Not only will it help produce a better punt kick but a systematic review of athletes after stability training showed a reduction in the amount of injuries in the lower extremities i.e. knees (Brachman et al., 2017)
Core: Front plank, Side plank, Swiss ball exercises (Brachman et al., 2017)
Postural Stability: Stable and unstable surfaces, double and single leg stance (Gioftsidou et al., 2006; O’Malley et al., 2016; Pau et al., 2011; Eisen et al., 2010; Manolopoulos et al., 2015; Steib et al., 2016 as cited in Brachman et al., 2017).
GAA 15: (O’Malley et al, 2016; Brachman et al., 2017;
How to Increase Sprint Speed:
Repeated Sprints may not be the best Way (Buchheit, 2012)
Back Squat: No change or mixed results reported by Healy and Comyns Lit Review, 2017
Lateral Jumps and increases in sprint speed: (Marques et al, 2013) (Booth et al, 2016) (White, 2007)
Sample Programme Adapted from (Marques et al, 2013).
Protein: Average @ 2g per Kg of body weight: 4kcal per gram
2 x 85 = 170 x 4 = 680 kcals
Fats: Average @ 1-1.5g per kg of body weight: 9 kcal per gram
1 x 85 = 85 x 9 = 765 kcals
Carbohydrates: Average @ 3-6g per kg of body weight: 4 kcal per gram (Hassapidou, 2011)
4 x 85 = 340 x 4 = 1360 kcals (Non Training)
5 x 85 = 425 x 4 = 1700 kcals (Training) 200-300g consumed between 3-4 hours before the athletic event (Hassapidou, 2011)
Water: 2 litres on a non training day vs 3.5 litres on a training day (Hydration before training and rehydration after) (Tarnopolsky et al, 2005)
Average on training days: 2805 kcals
Average on non training days: 3145 kcals
(Fermanagh GAA, 2019; Balsom et al., 1999; Burke, 2007; Hassapidou, 2011; Tarnopolsky et al, 2005)
Macro Nutrients:
1. Protein
2. Carbohydrates
3. Fats
4. Water Consumption
Food log or diary: reflect on what they are struggling with, write down recipes
My Fitness Pal: Track Food
How to increase cardio-vascular endurance?
Completion Dates
PAP - Completed between Oct -Dec
This UoL - Completed in September
Time Allocation
4 x 40 Minute Class
2 x Practical
2 x Theory
The aim of Leaving Certificate Physical Education is to develop the learner’s capacity to become an informed, skilled, self-directed and reflective performer in physical education and physical activity in senior cycle and in their future life (Leaving Certificate Physical Education Specification, pp . 8).
The overall aim of this unit is to equip students with the skills and knowledge to be able to a) analyse a performer, b) create a programme for improving performance and c) reflect on their work and experiences.
1.2.3 - analyse selected skills and techniques from the following perspectives: quality/effectiveness.
2.3.1 – Define the components of performance related fitness: agility, balance, power and speed and co-ordination.
2.4.1 - examine the extent to which different components of health- and performance-related fitness are important in the selected physical activities.
2.4.2 - research ways in which health- and performance-related fitness can be developed in a demanding practice context
Selecting the Physical Activity: Games – Gaelic Football
(has to be a NGB affiliated sport with Sports Ireland, cannot be the same as performance assessment)
Selecting the Role: Coach (or performer)
Weeks Theory & Practical
Week 1 - Intro to PAP & skills recap
Week 2 - Analysis & Pre/Post Testing
Week 3 - Training Programmes
Week 4 - Reflective Writing
Theory
Practice
Practical - Skills recap Gaelic Football
Theory - Intro to PAP
Practical - Pre & Post Testing Measures
Theory - Skills Analysis
In Class Worksheet
SKILL 1
SKILL 2
Practical - Pre & Post Testing Measures
Theory - Skills Analysis
Practical - Power and speed exercises
Theory - Research
Practical - Agility and balance
Theory - Reflective Writing
Resources:
Maths - Setting plans, reps, sets, etc.
English - Reflective writing.
Biology - Anatomy, physiology, diet & nutrition.
Home Ec - Diet & nutrition.
Comp Sci - Analysing, video, research, attachment, etc.
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