Slide1 l.jpg
This presentation is the property of its rightful owner.
Sponsored Links
1 / 30

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


  • 184 Views
  • Uploaded on
  • Presentation posted in: General

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.

Download Presentation

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

An Image/Link below is provided (as is) to download presentation

Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author.While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server.


- - - - - - - - - - - - - - - - - - - - - - - - - - E N D - - - - - - - - - - - - - - - - - - - - - - - - - -

Presentation Transcript


Slide1 l.jpg

PHYSICAL PREPARATION FOR RUGBY LEAGUE

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


Energy systems l.jpg

ENERGY SYSTEMS

  • Anaerobic:

    * ATP-CP

    * Lactic

  • Aerobic


Components of fitness l.jpg

COMPONENTS OF FITNESS

  • Strength

  • Endurance

  • Speed

  • Power

  • Agility

  • Balance & co-ordination


Strength l.jpg

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 l.jpg

SPECIFIC STRENGTH

  • Free weights

  • Compound exercises

  • Balance (muscle groups)

  • Position specific requirements

  • Injury prevention


Core strength l.jpg

CORE STRENGTH

  • Development of trunk

  • Importance of obliques and transverse abdominals

  • Medicine balls/swiss balls

  • Not just an “add on”


Speed l.jpg

SPEED

  • Specific distances (positional)

  • Reaction time

  • Acceleration

  • Max speed

  • Speed endurance

  • Intensity

  • When to train speed


Power l.jpg

POWER

  • Speed - strength continuum

  • Exercise selection

  • Reps and sets

  • Recovery (b/w sets and sessions)

  • Development and maintenance


Power9 l.jpg

POWER

  • Contrast loading

  • Plyometrics

  • Isokinetics

  • Sleds

  • Medicine balls


Endurance l.jpg

ENDURANCE

  • Develop a base

  • Muscular endurance (??)

  • Group training (positional)

  • Variety

  • Concurrent training principles


Endurance11 l.jpg

ENDURANCE

  • Continuous

  • Fartlek

  • Interval


Agility l.jpg

AGILITY

  • Ability to change direction at speed

  • Drills

  • Duration of drills

  • Positional requirements


Balance l.jpg

BALANCE

  • Injury prevention

  • Between muscle groups

  • Proprioception

  • Unstable environments

  • Timing of drills


Flexibility l.jpg

FLEXIBILITY

  • Measurement (sit and reach?)

  • Examine for weaknesses

    - hamstrings

    - hip flexors

    - groin


Flexibility15 l.jpg

FLEXIBILITY

  • Static

  • Dynamic

  • Ballistic

  • Repetition

  • When to stretch


Principles of training l.jpg

PRINCIPLES OF TRAINING

  • Specificity

  • Progression

  • Overload

  • Frequency


Athlete assessment l.jpg

ATHLETE ASSESSMENT

Why Test?

  • Motivation

  • Measure progress

  • Identify strengths and weaknesses


Athlete assessment18 l.jpg

ATHLETE ASSESSMENT

  • Tests must be specific

  • Valid

  • Reproducible

  • Easy to administer to large numbers


Athlete assessment19 l.jpg

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 l.jpg

ATHLETE ASSESMENT

When to test

  • Start of pre-season

  • Start of season

  • Mid-season

  • Before finals

  • Should plan according to the draw


Further info l.jpg

FURTHER INFO

  • NRL/state league clubs

  • Strength and conditioning journals

  • TAFE colleges/uni’s

  • Internet

  • Other sports


Arousal levels l.jpg

AROUSAL LEVELS

  • Inverted U

  • Individual experimentation

  • Consider experience & skill level


Arousal levels23 l.jpg

AROUSAL LEVELS

  • Music

  • Relaxation

  • Self-talk

  • Meditation


Goal setting l.jpg

GOAL SETTING

  • Individual & team

  • Short & long term

  • Challenging but achievable

  • Review goals


Mental rehearsal l.jpg

MENTAL REHEARSAL

  • When to do it

  • Intrinsic or extrinsic

  • Imagine success

  • Specific to opposition

  • Can use tapes


Motivation l.jpg

MOTIVATION

  • Intrinsic or extrinsic

  • Know & challenge your players

  • Performance rather than outcome


Familiarisation l.jpg

FAMILIARISATION

  • Pre-game training at ground

  • Warm-up on ground

  • Dressing sheds

  • Crowds (proximity & intensity)


Confidence l.jpg

CONFIDENCE

  • Put in situations that = success

  • Support from team mates

  • Enjoyment

  • Mental toughness


Leadership l.jpg

LEADERSHIP

  • Leads by example

  • Has respect

  • Mental toughness

  • Decision making

  • Wants the job (responsibility)


Self talk cues l.jpg

SELF-TALK & CUES

  • Verbal cues to re-focus

  • Key words for situations

  • Apply to training


  • Login