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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 coac - 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

energy systems
ENERGY SYSTEMS
  • Anaerobic:

* ATP-CP

* Lactic

  • Aerobic
components of fitness
COMPONENTS OF FITNESS
  • Strength
  • Endurance
  • Speed
  • Power
  • Agility
  • Balance & co-ordination
strength
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
SPECIFIC STRENGTH
  • Free weights
  • Compound exercises
  • Balance (muscle groups)
  • Position specific requirements
  • Injury prevention
core strength
CORE STRENGTH
  • Development of trunk
  • Importance of obliques and transverse abdominals
  • Medicine balls/swiss balls
  • Not just an “add on”
speed
SPEED
  • Specific distances (positional)
  • Reaction time
  • Acceleration
  • Max speed
  • Speed endurance
  • Intensity
  • When to train speed
power
POWER
  • Speed - strength continuum
  • Exercise selection
  • Reps and sets
  • Recovery (b/w sets and sessions)
  • Development and maintenance
power9
POWER
  • Contrast loading
  • Plyometrics
  • Isokinetics
  • Sleds
  • Medicine balls
endurance
ENDURANCE
  • Develop a base
  • Muscular endurance (??)
  • Group training (positional)
  • Variety
  • Concurrent training principles
endurance11
ENDURANCE
  • Continuous
  • Fartlek
  • Interval
agility
AGILITY
  • Ability to change direction at speed
  • Drills
  • Duration of drills
  • Positional requirements
balance
BALANCE
  • Injury prevention
  • Between muscle groups
  • Proprioception
  • Unstable environments
  • Timing of drills
flexibility
FLEXIBILITY
  • Measurement (sit and reach?)
  • Examine for weaknesses

- hamstrings

- hip flexors

- groin

flexibility15
FLEXIBILITY
  • Static
  • Dynamic
  • Ballistic
  • Repetition
  • When to stretch
principles of training
PRINCIPLES OF TRAINING
  • Specificity
  • Progression
  • Overload
  • Frequency
athlete assessment
ATHLETE ASSESSMENT

Why Test?

  • Motivation
  • Measure progress
  • Identify strengths and weaknesses
athlete assessment18
ATHLETE ASSESSMENT
  • Tests must be specific
  • Valid
  • Reproducible
  • Easy to administer to large numbers
athlete assessment19
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
ATHLETE ASSESMENT

When to test

  • Start of pre-season
  • Start of season
  • Mid-season
  • Before finals
  • Should plan according to the draw
further info
FURTHER INFO
  • NRL/state league clubs
  • Strength and conditioning journals
  • TAFE colleges/uni’s
  • Internet
  • Other sports
arousal levels
AROUSAL LEVELS
  • Inverted U
  • Individual experimentation
  • Consider experience & skill level
arousal levels23
AROUSAL LEVELS
  • Music
  • Relaxation
  • Self-talk
  • Meditation
goal setting
GOAL SETTING
  • Individual & team
  • Short & long term
  • Challenging but achievable
  • Review goals
mental rehearsal
MENTAL REHEARSAL
  • When to do it
  • Intrinsic or extrinsic
  • Imagine success
  • Specific to opposition
  • Can use tapes
motivation
MOTIVATION
  • Intrinsic or extrinsic
  • Know & challenge your players
  • Performance rather than outcome
familiarisation
FAMILIARISATION
  • Pre-game training at ground
  • Warm-up on ground
  • Dressing sheds
  • Crowds (proximity & intensity)
confidence
CONFIDENCE
  • Put in situations that = success
  • Support from team mates
  • Enjoyment
  • Mental toughness
leadership
LEADERSHIP
  • Leads by example
  • Has respect
  • Mental toughness
  • Decision making
  • Wants the job (responsibility)
self talk cues
SELF-TALK & CUES
  • Verbal cues to re-focus
  • Key words for situations
  • Apply to training
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