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Heart Rate Analysis of Training and Games

Heart Rate Analysis of Training and Games. Declan Gamble - SINI Sport Physiologist. Outline of Workshop. Introduction Basic physiology of heart rate (HR) Match Heart Rate Data. Practical Session 45 mins, warm-up and skills drills HR during training. Training results and Feedback

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Heart Rate Analysis of Training and Games

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  1. Heart Rate Analysis of Training and Games Declan Gamble - SINI Sport Physiologist

  2. Outline of Workshop • Introduction • Basic physiology of heart rate (HR) • Match Heart Rate Data • Practical Session • 45 mins, warm-up and skills drills • HR during training • Training results and Feedback • Correct HR intensity • Application to programme planning

  3. What is Heart Rate? • HR = Pulse • How to find your HR • Resting HR • HR during exercise

  4. When and Why would you use Heart Rate Observations? • Duringwarm-up • Duringdrills • Duringrecoverybetween drills • Duringcool-down • Athalf-time • In themorning

  5. Technological Advances • Heart Rate Monitors

  6. Technological Advances • Polar® Team System

  7. Terminology • Maximum HR (HRmax) • E.g. 196 bpm • 20m multistage shuttle-test

  8. HRmax Start Finish

  9. Terminology • % Maximum HR (%HRmax) • E.g. 196 bpm = 100% HRmax

  10. Anaerobic Intervals Intensive Endurance Recovery Extensive Endurance

  11. E.g. of Target Heart Rate Zones • Recovery Training <136 bpm (<70%) • Extensive Endurance 137-156 bpm (70-80%) • Intensive Endurance 157-176 bpm (80-90%) • Anaerobic Intervals >177 bpm (>90%)

  12. Factors which can affect HR • Environment (temperature & conditions) • Competition (level, stress, adrenalin) • Fitness level • Hydration (dehydration) • Nutrition (energy) • Drugs (stimulants & beta blockers) • Fatigue?

  13. Gaelic Football involves….. • High Intensity Activity (sprinting, tackling & support play) • Physical Contact (tackling, contesting possession of the ball & marking) • Low Intensity Activity (jogging, walking, recovering & breaks in play)

  14. What are the Corresponding Heart Rates…..?

  15. First Half Second Half

  16. National Football League Games, (2000) n = 15

  17. Heart Rate Distribution n = 15

  18. UUJ Sigerson – Challenge Game, 2002 • 2 3 4 5 6 7 8 9 10 • Player

  19. Down NFL, 2004

  20. Corresponding Heart Rates…..? • High intensity activity (~ 80-97% HRmax) • 80% of match time or 55 mins • Low intensity activity (~ 70-80% HRmax) • 20% of match time or 15 mins

  21. Positional Differences?

  22. What Heart Rate(s) should Players Train at…...?

  23. Practical Session

  24. WU K/pass H/pass Game (7 v 7) Game (11 v 11) Block

  25. Use of Conditioned Games

  26. Individual Player Motivation!!

  27. Recommendations • Increase trainingintensity • Correcttraining zone • Plansessions • Structurerecovery

  28. County Senior Training 24/2/04

  29. Match vs Training Comparisons

  30. UUJ Sigerson – 2002 1 2 3 4 5 6 7 8 9 10 Player

  31. Match Facts • On average players exercise above 80% HRmaxfor ~80% of the total match time • This equates to 55 mins in a 70 min game • (48 mins in a 60 min game) • NBTraining intensity needs to be elevated to replicate the competitive demands of games

  32. Integrating Heart Rate into Training Programmes

  33. Process • Educatecoaching staff & players • Determine correcttraining intensity • Plansessions • Structurerecovery • Implementintervention

  34. What Type of Drills/Exercise? • Conditioned/modifiedgames • Unlimited variations • Anyskills drill • Regulate the intensity • Intermittent exercise • Running, cycling, swimming, rowing

  35. Examples of using Modified Games to Develop Gaelic Football Specific Endurance

  36. Sport Specific Endurance • Extensive Endurance Training • 15 vs 15(whole pitch) • 2games of 10 mins / 2 min recovery • Progress to • 6/7 games of 10 mins / 2 min recovery • (70-85% MHR)

  37. Sport Specific Endurance • Intensive Endurance Training • 9 vs 9(box to box) • 5 games of 8 mins / 2 min recovery • Progress to • 8/9 games of 8 mins / 2 min recovery • (80-92% MHR)

  38. Sport Specific Endurance • Extensive Interval Training • 3 vs 3(20 x 30 m) • 6 x 3 mins / 3 min recovery • 12 x 3 mins / 1 min recovery Maximum quick recovery training (85-95% MHR)

  39. Examples during Training when Exercise Intensity is not High? Technical and/or Tactical sessions? Shooting drills?

  40. Examples of Weekly Training Cycles

  41. Preparation for League Game on Sunday

  42. Training Cycle – no Game at Weekend

  43. Using Resting Heart Rate to Monitor Recovery Inadequate recovery Elevated HR Normal HR Game Game

  44. To Conclude

  45. Heart Rate can be used to… • Condition players to compete at a high intensity • Maximise training efficiency • Enhance sports specific fitness • Facilitate recovery • Improve performance

  46. Questions?

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