Sport Performance training and conditioning

Sport classifications and examples of each

Sprint (alactic): 100 M dash

Intermittent Sprint (glycolytic): ice hockey

Transition (glycolytic + aerobic): football

Continuous (aerobic): distance running

What classification is your profile sport?

Ice hockey: intermittent sprint, high frequency collision

What physical attribute is tested via a 300 yd shuttle run?

anaerobic endurance

Which of the following field tests used to test physical qualities of sport performance is a valid method of testing speed?

A) Pro agility

B) illinois agility

C) 3 cone agility

D) 40-yard dash

D) 40- yard dash

What is test validity?

how does it relate to this method of testing speed?

How could it be altered to make it more relevant to ice hockey training program plan?

-test validity: how well the test actually measures what it’s supposed to

-It does well at measuring straight line speed for sports that need it, but not change of direction sports

-perform on ice, shorter distance, add change of direction

Levels of performance pyramid and what they mean

-Competency (bottom): fundamental movements/being able to move

-capacity (middle) strength/power

Specialization(top): sport specific skills

Basketball would be classified as what kind of sport?
What elements lead to it being classified as this?

-intermittent sprint sport

-short sprints/accelerations

-change of direction

-high effort followed by low effort

Sports classification, contact/impact demands, energy systems mix

*ice hockey

basketball

volleyball

soccer

100 m freestyle swim

fastpitch softball

football

baseball

distance running

wrestling

Ice hockey: intermittent sprint, high contact, glycolytic

basketball: intermittent sprint: moderate contact, glycolytic/aerobic

volleyball: intermittent sprint, high impact (floor), alactic

soccer: intermitte

Definition of athleticism

the ability to move at optimal speed with precision, style, and grace

Wolff’s Law & Specificity of Training Principle (SAID)

Overload Principle

5 features of elite athleticism

-ability to absorb force

-hinge

-strong overhead

-strong on one leg

-balance strength

-mobility & stability

Gambettas description of functional training

it is integrated, proprioceptively enriched, multi-directional movement

Functional training continuum

progression of exercises from simple → complex, sport specific

isolation: one muscle or joint

integrated: combines multiple muscles/joints

functional: real-life sport movements

sport specific: closely matches athletes actual sport skills

concept of training movements, not training muscles principle

a part of the FMS

-train how the body moves, not isolated muscles

What’s a needs analysis? what’s included in it & how it applies to program design

process of determining what athlete needs to improve to better performance in sport

-includes: sport demand, athlete position, injury history/risk, current fitness level, goals

-needs analysis helps determine exercises, intensity, volume, energy system work

Bayli’s model for LTAD & stages (age,stage,focus/objective)

Crossover sports

-Basketball → Volleyball — jumping, agility, quick reactions

Soccer → Lacrosse — endurance, agility, running

Football → Rugby — speed, power, tackling/contact skills

Wrestling → Judo — balance, body control, grappling

Why knowledge of LTAD is essential, and how it impacts needs analysis and program design across many levels?

By knowing what age athlete is, you know what to focus on for their specific age

-ex: you won’t make a competitive workout plan for an 8 year old male

Performance pyramid variations (optimal, overpowered, underpowered, under-skilled)

What it means for training and focus for each

• Optimal: Balanced → train everything

• 🔴 Overpowered: Strong/fast but doesn't move well → Movement

• 🔵 Underpowered: Moves well but lacks physical ability → Capacity

• 🟡 Under-skilled: Physically capable but lacks sport skill → Skill

Reasons for tests & types of tests (lab vs field, criteria vs comparison)

-identify strengths/weakness

-set baseline

-track progress

lab test ex: vo2 max

field test ex: 40 yd dash

Factors & consideration in test selection & administration

sport demand

what information you need

Know these capacity tests & tested physical demand

40 yd dash: speed

10 yd dash: quick acceleration

flying 30 dash:quick acceleration

5-0-5 dash: agility/coordination

5-10-5 dash:agility/coordination

L drill: agility/coordination

Vertical jump: lower body power

Beep test: aerobic capacity

shuttle runs: anaerobic capacity

1 min push-up test: upper body muscle endurance

1 min sit-up test: core muscle endurance

sit and reach: mobility/stability

illinois agility: agility/coordination

arrowhead agility: agility/coordination

reactive agility: agility/coordination

Medicine ball throw: upper body power

Broad jump:lower body power