End of week 1

 Overview of week 1:


 Monday: YO YO test and 20 repeated sprint measure (see previous blog).

Wednesday: Intro to Plyometric training.

Friday: Intro to strength training.


Review of Week 1:

Wednesday:

Intro to plyometric training, it was amazing to see that the vast majority of players have never conducted a bespoke plyometric lesson. However, all the players informed me that they have had conducted SAQ training but it was normally 'pitch side' as a warm up. I then explained the similarities between SAQ and Plyometric training by highlighting that in-fact they both increase speed and power. However I did decipher slightly and explain about stretch shortening cycle and how important it is to get the stretch reflex during the amortisation phase in order to increase their training stimulus (meta-analysis by Saez Saez de Villarreal et al. 2009).
The actually lesson was light intensity and I only used squat jumps and counter movement jump as the training exercises. The most difficult thing I found was trying to enforce the correct movements, I would explain the exercise, then they would demonstrate a good example in front of me but when I put them back into the circuit their form regressed again and again. I will get a video for the next session and if this continues I will film the individuals and show them first hand.

Friday:

Intro to Strength, I assumed that the team would have some idea of how much weight they could lift for most exercises, I could not have been more wrong! My plan was to set some exercises and they would conducted sets/reps to their 5RM. That was not the case, not only were these 'athletes' oblivious to the benefits of strength training some had never performed such exercises as dead lifts, squats and lunges. Needless to say this lesson regressed immediately and we spent the whole time going through coaching points and exercise techniques. I thought the fun would stop there but NO, trying to get some of the team members to perform these exercise correctly was a whole new story. Thankfully by the end of the lesson the majority were performing correct technique will only a select couple that would need more remediation on Monday.

Summary:

My biggest take home points from this week was assumption, I assumed that because these players are athletes that they would understand what plyometric meant and be able to tell me what they can squat etc. From now on I will not assume I will ask and have a regressed back up plan if needed. I do feel that i cope with the situation well and after the lesson Graham (head coach) approach me and commended my instinctive actions in order to get the most from that lesson.

 My action plan:

For next week I am going to take a video camera to try and help me teach my athletes their technical errors. In addition, I am going to research the Formula's for 1RM estimations as either Monday or Fri I will need to assess the group in order to progress on with the strength training regime.

Reference list: 

• Saez Saez de Villarreal, E., Kellis, E., Kraemer, W.J. and Izquierdo, M., 2009. Determining variables of plyometric training for improving vertical jump height performance: a meta-analysis. J Strength Cond Res, 23 (2), 495–506.