INSIDE THIS ISSUE…
& Sprint Training”
Breakfast Meal Ideas”
1 – RUGBY & SPRINTING
average sprint distance in a game of rugby has been estimated
as 10-20m and therefore the player that is quicker will ultimately
produce greater results on the pitch. The need for excellent
short sprint-speed (quickness) has sparked research into the
most effective training method for 10m sprint-speed. Sprint-speed
has often been associated with strength and power measures
because sprinting is an activity that requires a high force
production during the first initial steps.
has classified specific sprint distances based on their performance
characteristics. For example, a 10m sprint has been described
as the “initial acceleration” and a 40m sprint as representing
the “maximum sprint speed” capability of an individual. Researchers
even suggest that the 10m and 40m sprints require distinct
sprinting skills and possibly distinct training protocols.
study attempting to correlate 10m and 40m performance with
specific resistance exercises determined that the 10m sprint
should correlate with the performance of an isolated concentric
phase of a squat. The concentric action is most important
because there is no benefit from the eccentric movement in
the “initial acceleration” of a sprint. For example, the first
push-off step (concentric contraction) does not benefit from
a previous landing (eccentric contraction), and therefore
there is no plyometric benefit.
briefly physiological note
eccentric contraction occurs when the muscle produces force
as it lengthens
concentric contraction occurs when a muscle produces force
as it shortens
eccentric contraction can enhance the force production of
subsequent concentric contractions of the same muscle group
is referred to as the Stretch-shortening cycle (SSC) and is
the theoretical basis behind Plyometric training
did not find that any exercise was very good at predicting
10m sprint performance, while performance in all lifting tests
(i.e. the squat) and plyometric drills (i.e. vertical jump)
correlated with the 40m sprint. That is, as squat performance
increased, 40m speed decreased. This may have been due to
the importance of the SSC (“plyometric effect”) over this
the 2 sprinting distances thus require separate training strategies?
Researchers have developed a theory that exercises such as
the hang clean (an exercise with limited eccentric movement)
may be successful predictors of short sprint (“initial acceleration”)
10m-sprint predominately depends on concentric force and power,
therefore for training purposes it may be prudent to include
a pause between the eccentric and concentric phases of exercises
(such as the squat). The planned pause will minimize the influence
of the eccentric movement (SSC) on concentric performance
and may help develop greater levels of concentric strength
specific to the first step in sprinting.
(OR maximal) strength appeared to be less important than relative
strength (strength per body weight) in the prediction of sprint
performance, therefore, athletes should be trained to improve
strength as much as possible per kg body mass (i.e. get strong
without the addition of body mass).
my opinion, the best training method is heavy weights and
low repetitions that should increase maximal strength without
stimulating maximal gains in body weight, as well as training
methods that promote decreases in fat mass. Athletes must
also be counseled properly regarding nutrition so that energy
levels are kept high yet without excessive caloric consumption
and subsequent weight gain.
It appears that athletes should be trained to
accelerate specifically without the benefit of the eccentric
motion (i.e. the start position of a sprint). Also, athletes
must learn to correctly perform the squat and hang clean to
benefit from these excellent athletic development exercises.
Most research shows that a combination of plyometric training
and weightlifting result in optimal speed and leg power adaptations.
– SPEED-AGILITY TRAINING
You must warm-up appropriately because speed
and agility drills are explosive. All drills are only 5-10seconds
long and must be followed by a lengthy rest (60seconds). Perform
3-4 exercises for 3 reps each (and a total training time of
about 10 minutes). This allows speed-agility training to be
done prior to a practice session.
Remember, short drills (5-10s long), quality
training (maximal effort) and lengthy between-rep recovery
(45-60s OR 1:5 work-to-rest).
10second stair sprints
75-yd hill sprintshigh-knee drill heel/butt kicks
Short (5-10s) @ maximum intensity, followed
by full recovery. Drills should incorporate acceleration,
deceleration, many movement patterns, and direction changes.
sprint, shuffle right, backpedal, shuffle left
of sides can be 5-15yds, mark corners with cones
5-yds, touch, sprint back, touch, sprint out 10-yds, touch,
sprint back, touch, and repeat 5-yd sprint
5-yds, touch, shuffle left 5-yds, touch, shuffle right 10-yds,
touch, shuffle back to center, touch, and backpedal to start
1 - replace shuffles with crossovers)
AND POWER DRILLS
Trains muscles for sport-specific speed, quickness,
agility, and power.
Jumps - lateral, vertical, long, tuck, backward
horizontal movement for maximal distance landing on same foot/feet
- single or double leg
Bounds - alternate landing of feet, aims for
Skipping - power skipping (high knees)
Upper body - (med ball push-ups, drop push-ups,
upper body medicine ball rotations)
3 – SAMPLE BREAKFAST
is an essential part of any successful nutrition program.
It provides an energizing beginning to the training or competition
day and must NEVER be SKIPPED. This meal should have an extra
emphasis on complex carbohydrates and moderate protein (20-40g)
to provide energy for the day’s activities. Gradually increase
the amount of food eaten at this time until a full breakfast
becomes a habit.
C and other anti-oxidants should be taken at this time as
well to support optimal health. Refined pastries (excess sugar
and fat) should be eliminated. Water is an important component
of this and every meal while tea and coffee (caffeine) consumption
should be limited as they can interfere with iron absorption
and are not optimal for re-hydration.
Cereal + milk + toast + peanut
butter + protein shake
Oatmeal + milk + fruit + protein
Eggs + toast + fruit + protein
Pancakes + fruit + meat + protein
Muffins + yogurt + protein shake
+ fruit + milk
Blender meals (Meal replacement
shake, yogurt, fruit)