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PHYSICAL PREPARATION FOR RUGBY LEAGUE By: Brad McGregor BHMS (App), Grad Cert Ex Med, Level 2 strength & conditioning coach PowerPoint PPT Presentation


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PHYSICAL PREPARATION FOR RUGBY LEAGUE By: Brad McGregor BHMS (App), Grad Cert Ex Med, Level 2 strength & conditioning coach. ENERGY SYSTEMS. Anaerobic: * ATP-CP * Lactic Aerobic. COMPONENTS OF FITNESS. Strength Endurance Speed Power Agility Balance & co-ordination.

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PHYSICAL PREPARATION FOR RUGBY LEAGUE By: Brad McGregor BHMS (App), Grad Cert Ex Med, Level 2 strength & conditioning coach

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PHYSICAL PREPARATION FOR RUGBY LEAGUE

By: Brad McGregor BHMS (App), Grad Cert Ex Med, Level 2 strength & conditioning coach


ENERGY SYSTEMS

  • Anaerobic:

    * ATP-CP

    * Lactic

  • Aerobic


COMPONENTS OF FITNESS

  • Strength

  • Endurance

  • Speed

  • Power

  • Agility

  • Balance & co-ordination


STRENGTH

  • Amount of force output

  • Measured by 1RM

  • Consider training age

  • Develop base 1st

  • Technique and supervision

  • Duration of workout

  • Reps and sets


SPECIFIC STRENGTH

  • Free weights

  • Compound exercises

  • Balance (muscle groups)

  • Position specific requirements

  • Injury prevention


CORE STRENGTH

  • Development of trunk

  • Importance of obliques and transverse abdominals

  • Medicine balls/swiss balls

  • Not just an “add on”


SPEED

  • Specific distances (positional)

  • Reaction time

  • Acceleration

  • Max speed

  • Speed endurance

  • Intensity

  • When to train speed


POWER

  • Speed - strength continuum

  • Exercise selection

  • Reps and sets

  • Recovery (b/w sets and sessions)

  • Development and maintenance


POWER

  • Contrast loading

  • Plyometrics

  • Isokinetics

  • Sleds

  • Medicine balls


ENDURANCE

  • Develop a base

  • Muscular endurance (??)

  • Group training (positional)

  • Variety

  • Concurrent training principles


ENDURANCE

  • Continuous

  • Fartlek

  • Interval


AGILITY

  • Ability to change direction at speed

  • Drills

  • Duration of drills

  • Positional requirements


BALANCE

  • Injury prevention

  • Between muscle groups

  • Proprioception

  • Unstable environments

  • Timing of drills


FLEXIBILITY

  • Measurement (sit and reach?)

  • Examine for weaknesses

    - hamstrings

    - hip flexors

    - groin


FLEXIBILITY

  • Static

  • Dynamic

  • Ballistic

  • Repetition

  • When to stretch


PRINCIPLES OF TRAINING

  • Specificity

  • Progression

  • Overload

  • Frequency


ATHLETE ASSESSMENT

Why Test?

  • Motivation

  • Measure progress

  • Identify strengths and weaknesses


ATHLETE ASSESSMENT

  • Tests must be specific

  • Valid

  • Reproducible

  • Easy to administer to large numbers


ATHLETE ASSESSMENT

Sample Test Battery

  • 1RM (squat and bench)

  • Med ball throw/vertical leap

  • 10m & 40m/ladder drill

  • Lumbo-pelvic stability

  • Beep test

  • Specific agility drill (timed)


ATHLETE ASSESMENT

When to test

  • Start of pre-season

  • Start of season

  • Mid-season

  • Before finals

  • Should plan according to the draw


FURTHER INFO

  • NRL/state league clubs

  • Strength and conditioning journals

  • TAFE colleges/uni’s

  • Internet

  • Other sports


AROUSAL LEVELS

  • Inverted U

  • Individual experimentation

  • Consider experience & skill level


AROUSAL LEVELS

  • Music

  • Relaxation

  • Self-talk

  • Meditation


GOAL SETTING

  • Individual & team

  • Short & long term

  • Challenging but achievable

  • Review goals


MENTAL REHEARSAL

  • When to do it

  • Intrinsic or extrinsic

  • Imagine success

  • Specific to opposition

  • Can use tapes


MOTIVATION

  • Intrinsic or extrinsic

  • Know & challenge your players

  • Performance rather than outcome


FAMILIARISATION

  • Pre-game training at ground

  • Warm-up on ground

  • Dressing sheds

  • Crowds (proximity & intensity)


CONFIDENCE

  • Put in situations that = success

  • Support from team mates

  • Enjoyment

  • Mental toughness


LEADERSHIP

  • Leads by example

  • Has respect

  • Mental toughness

  • Decision making

  • Wants the job (responsibility)


SELF-TALK & CUES

  • Verbal cues to re-focus

  • Key words for situations

  • Apply to training


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