Nzu Strength and Conditioning Resource Pack

NZU
Strength and
Conditioning
Resource Pack
Intellectual property of Peter Griffiths April 17th 2013
CONTENTS
Chapter 1 User Guide: 4 Step Process Page 3
Chapter 2 Key Training Principles Page 6
Chapter 3 Movement Function and Injury
Prevention: Flexibility, Strength and Balance Page 10
Chapter 4 Strength and Power for Performance
Enhancement Page 20
Chapter 5 Speed and Agility Page 30
Chapter 6 Endurance Page 37
Chapter 7 Nutrition Page 41
Chapter 8 Preparation for and Recovery from
Exercise Page 44
References and Acknowledgements
CHAPTER 1 - USER GUIDE

We play Ultimate to have FUN - its more fun when;
1) Youre not injured
2) Youre owning people on offense and defence!
This resource pack provides coaches and players with the tools to enhance various physical attributes to achieve
these two goals. The physical attributes provide the structure for the resource pack with Chapters 3 to 6 each having;
1) A brief introduction to the definitions and principles concerning the physical attribute
2) Practices and structures to develop the physical attribute
3) Testing and assessments for the physical attribute
Chapter 2 provides the basic scientific principles which underpin Chapters 3 to 6 and although is not essential
reading it will certainly allow coaches to make more informed decisions for individual athletes. Chapters 7 and 8
stand alone and deal with the two important issues of Nutrition and Preparation for and recovery from exercise.
Chapter 9 provides an integrated programme design example of a 4 week mesocycle leading up to a weekend
tournament.
The programme construction process

This 4 step process will guide a player or coach in designing a session or programme.
1) Training aim
4) Session/programme
guidelines
2) General physical
attributes
3) Exercise selection
Figure 1 Four step programme construction process
1) Training aim
The training aim will arise when a specific weakness is located in a player or group from testing or observation
e.g. a reliance on one leg to jump, a general loss of repeated sprint ability towards the end of games, lack of balance
when cutting etc. or when the coach/player has a pre-planned target e.g. improving teams general cardiovascular
endurance for pre-season, achieving a particular strength to bodyweight ratio for the back squat etc. Whether the aim
has a performance enhancement or injury prevention focus should also be considered. Although inevitably there
will be crossover between the two.
2) General physical attributes

The coach/player should ask him/herself why the said weakness has occurred and select from the general physical
attributes (Figure 4 overleaf) what areas are most appropriate for targeting e.g. is the reliance one leg to jump due to
strength, balance or flexibility deficit compared to the other leg? See corresponding Chapter titles for definitions of
the general physical attributes. Testing can be used at this stage to reinforce areas for targeting e.g. a single leg press
strength difference in the weaker jumping leg.
3) Exercise selection
Once the general physical attribute/s have been determined the relevant sections of the chosen Chapters should be
referred in locating the exercises that are to be targeted. The movement pattern characteristics associated with
the aim should guide specific exercise selection. Such movement characteristics are the major joints involved and
their actions and the direction, loading and speed of the movement. For example, one legged vertical jumping
involves primarily extension of the ankle, knee and hip from in a vertical direction at high speeds from a shallow flexion
point combined with having to both support and produce force to overcome bodyweight enough to become air bound.
Therefore there is justification in using high force single leg extension exercises and one legged plyometric exercises,
see Figures 2 and 3 below.
Figure 2 Four step programme construction process
Figure 3 Single leg squat jumps and single leg squats
4) Session/programme guidelines
Once the appropriate exercises have been selected they need to be combined in sessions to create a programme
which allows steady improvement. Refer to corresponding Chapters for session templates and the Principles of
Training and Periodisation sections in Chapter 2 for how to adjust training within and between a series of sessions to
optimise adaptation.
The four step process along with the information outlined in this resource pack provides the tools to create training
sessions and programmes for individuals and groups throughout the season. Continue to experiment progressively and
carefully to tailor training to suit the needs of your group - athletes are individuals and not machines so may respond
differently to similar training stimuli. Also keep in mind that just because something has been working doesnt mean
something else wouldnt have worked better!
PERFORMANCE
ENHANCEMENT
INJURY
PREVENTION
Power
Strength
Speed
Endurance
Flexibility
Agility
Balance
Figure 4 General physical attributes
Resource Pack Updating, Figures and Videos, and Feedback

As many exercises and movements in this resource pack may be unknown or known differently by many, figures and
videos of all exercises can be found online at https://vimeo.com/pcgriffiths1990. Please get in contact via
[email protected] for any questions, suggestions or feedback for the videos and picture or the resource pack
in general. An appendix of all figures and tables can be found in Appendices, References and Acknowledgements at the
back of the resource pack.
CHAPTER 2 - KEY TRAINING PRINCIPLES

All exercises, sessions and programmes in this resource pack are underpinned by several key training principles.
Although it is not vital to know them in depth to follow the guidelines of this resource pack it is necessary if the
individual wants to adapt and optimise theirs and others training in the most specific/individualised situations.
Overload and Supercompensation

Although highly simplified, the aim of training is to stress the body to a degree to which it will adapt to be able to cope
with the bout with less stress the next time; this is termed overload. After an initial period of performance loss the
body will recover to being more able than it was before; this is called supercompensation. If the stimulus for stress is
not provided again or is not strong enough (i.e. overload not achieved) then the body will not adapt and after time will
relapse. The ideal model is represented by A. in Figure 5 below where the session timing and intensity is timed so bouts
build on supercompensation causing constant optimal adaptation. Parts B. and C. demonstrate what occurs when
training is conducted without enough recovery and C. when there is too much. In the reality the perfect blend of rest
and training methods will very rarely be achieved but it should always be the goal.
Figure 5 Supercompensation and overload
Principles of Training
In order to achieve overload the principles of training must applied in the correct way. These principles are volume,
intensity, frequency, duration and type:
Volume: The amount of exercise that is included in a session usually defined by sets and repetitions e.g. 3 sets of 8
repetitions of back squats
Intensity: The difficulty of the exercise being performed i.e. 80% of 1 repetition maximum (1RM), 70% VO2 max, 80% of
max speed, etc.
Frequency: The amount of times an exercise or session is performed in a period of time e.g. 2 strength sessions per
week
Duration: The length of the work or rest periods in a session e.g. 30 seconds work to 30 seconds rest ratio during a
circuit session.
Type: Simply, the description of the exercise e.g. resistance training with weights, plyometric circuit training, repeated
30m hill sprints etc.
A correct application of these principles will cause an appropriate amount of overload to allow adaptation to occur as
previously explained. Different principles will have a different stress effect on the body and therefore cause different
adaptations or similar adaptations through different mechanisms. See more in the Periodisation section in this
Chapter for using these principles to optimise adaptation across training cycles.
Force-Velocity (F-v) relationship of muscle

A principle of muscle function is that the faster a muscle contracts the less force it will be able to produce. This
gives a relationship demonstrated by the curve below (Figure 6) with different combinations of force and velocity given
different names. During Ultimate games varying areas of the F-v curve will be targeted e.g. Strength Speed- first
step of a sprint from static, Power- double leg jump for the disc, Speed- a grab sideways for the disc. Therefore it is
important to train all areas of the curve as we will only adapt to the area of the curve that we target.
Even though maximal strength may not be required during games it is a ceiling for other areas of the F-v curve i.e.
at some point your maximal strength capacity will limit development of other areas of the curve. Targeting all areas of
the F-v curve in training will mean at some point certain areas will develop to the detriment of others, therefore
training needs to be optimised to suit the demands of Ultimate, refer to the Periodisation section for more details.
This optimal level will almost certainly be individualised and has yet to be researched. However subjective feelings of
performance and speed, strength etc. can be combined with objective improvements to make informed estimations.
Figure 6 F-v curve

How a movement becomes more powerful: Strength is a skill

As previously shown by the F-v to get more powerful for a certain movement we need to increase our force and/or
velocity producing capacity in some way. Increasing muscle mass is only one part of how increase our force
production; we get stronger via technical or neuromuscular adaptations such as increasing muscle fibre
recruitment, synchronising muscle contractions, activating stronger muscles earlier on in a movement, increasing
rate of muscle firing etc. Therefore strength is a skill in a sense that improving technique will make you stronger for
a certain movement pattern.
Classic bodybuilding style resistance training demands training to failure using slower exercise speeds to elicit
a great a hormonal response as possible to achieve muscle hypertrophy. Bodybuilders are only concerned with
increasing muscle cross sectional area and not factors such as power to weight ratios and functional movement
enhancement. We are. Therefore 1) it is not necessary to train to failure to get stronger, and 2) quality is better
than quantity. It is better to perform less repetitions/use a lighter weight than to have poor technique as we will be
reinforcing poor movement patterns and limited our ability to achieve certain neuromuscular adaptations. As our
movement patterns become more and more ingrained then increasing intensity via volume and load is necessary to
achieve is overload. However until certain neuromuscular competencies are developed then you will be building your
house on the sand.
Periodisation: Optimising adaptation all year round

Periodisation refers to varying training throughout and between seasons to optimise overall adaptation and peak for
the most important competitions. There are three terms used to describe periods of time within a periodised
programme, namely;
- Macrocycle: The longest period of time i.e. a yearly season of an off-season, pre-season and in-season or possibly a
bi-annual for world championships
- Mesocycle: The blocks making up a macrocycle e.g. a period of the macrocycle i.e pre-season can be split into
several mesocycles lasting between 4 to 6 weeks
- Microcycle: The smallest period of time varying from one session to 1 to 2 week period
See Figure 7 for an example of a yearlong macrocycle of training focuses using the following periods of time to define
an Ultimate season.
Off-Season May to August (maybe social tournaments and every 2 years either WUGC or WUCC)
In-Season February to April (major tournaments i.e. nationals)
Pre-Season September to January (with smaller tournaments/mixed)
Figure 7 A yearlong/macrocycle periodisation example
NOTE: Mesocycles targeting different physical attributes can overlap
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CHAPTER 3 - MOVEMENT FUNCTION AND INJURY PREVENTION:

FLEXIBILITY SRENGTH AND BALANCE
Injury and poor movement function can both arise out of a lack of strength, flexibility and/or balance at one or
several joints. The decision should be made at step 2 of the 4 step process which of these (possibly all!) need to be
targeted in order to correct the problem/s.
Flexibility
Flexibility is site specific and refers to the range of motion possible in a particular plane at an individual joint.
Flexibility exists in static or dynamic conditions with static flexibility being a precursor for dynamic flexibility.
Dynamic stretching
Dynamic stretching occurs when, either purely by muscular contraction or also with momentum or elastic recoil
energy, a certain range of motion at a joint is produced with the muscles lengthening or shortening. Dynamic
stretching is key in preparing athletes for activity via. See Chapter 8 Preparation for and Recovery from Exercise for
how to implement dynamic stretching.
Static stretching
Static stretching occurs when the muscles are contracting or relaxing statically to hold a particular range of
movement around a joint. It can be used to enhance flexibility in the short term (i.e. in a warm up or cool down) or long
term (i.e. adaptation after a period of specific flexibility training). See the Warming Up and Cooling Down Chapter for
how to incorporate static stretches into a warm up or cool down.
Static stretching can be used by itself in a flexibility session after performing pulse and temperature raising
drills/post mast or training when warmed up (see the Warming Up and Cooling Down Chapter for appropriate
warm up drills for particular joints). Stretches should be held for 30 seconds to 2 minutes find a tight spot and
attack! Suggested long term adaptations to static stretching, as well as increased joint flexibility, are enhanced
muscle contractile velocity properties. Therefore static stretching can be used in strength focused mesocycle to
maintain muscle contraction velocity.
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Static stretching exercise pool

Wrist
Shoulder
Flexion - Back hand together push in/outs

Extension - Palm together push in/outs
Flexion - Hand together reach forward and up

- Single/double arm assisted pull backs
Extension - Hand together reach backs
- Single/double arm assisted reach back leans
Horizontal abduction - Assisted straight/bent arm lean
variations
Horizontal adduction - Straight arm pull across chest
Internal rotation- 90 shoulder and elbow back of hand
push variations
External rotation- 90 shoulder and elbow palm push
variations
Rotation- Bar dislocations
Elbow
Flexion - Assisted straight arm lean
variations
Extension- Overhead flexed arm elbow
pulls
- Flexed elbow pull across chest
Core
Extension - Prone arch back
- Swiss ball prone arch up
- Wide leg lean back (only ever hold for a
few seconds)
Flexion - Meccas
- Wide leg lean forward
Lateral flexion - Lean to the side
- Twist
- Dowel bar twists
Knee
Quads - Standing pull back
- Kneeling lean back
- Hamstrings - Standing toe touch variations
- Sit and reach
- Supine leg pull variations
- One leg forward head to knee variations
Hip
Front (flexor) - Kneeling knee together lean backs
- Lunge feet parallel lean variations
Back (extensor) - Supine flexed knee pull back variations
- Wide leg deep squat hold
Outside (abductor) - Press up position to leg across under
body and sit
- Standing leg across front and lean
Inside (adductor) - Sitting soles together pull in and push
out
- Lunge feet perpendicular lean variations
- Wide leg lean forward variations
Ankle
Calves Calf wall leans (foot flat on ground)
- Prone, leg crossover lean
Dorsiflexion - One leg back dropdowns
- Pointed toe floor leans
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Self myo-fascial release (SMFR)

When we go to bed, adopt damaging postures due to injury, personality, job etc. tissue can build up in amongst
musculature causing decreased range of motion, stiffness and pain. Stretching can remove short term tissue
build up (e.g. after a nights sleep) but is not able to remove significant build up. Having some form of manual/hands on
therapy can remove stubborn tissue build up and allow increased range of motion while decreasing pain and
stiffness during movement.
A sports massage is certainly preferable but SMFR is a cheap and easy option. SMFR tools include foam rollers,
lacrosse/tennis/golf balls etc. and involve applying pressure to tight/painful areas manually releasing tissue. The
type of tool used depends on the individual. It will hurt! Find a painful spot and apply pressure by pushing the tool
into the muscle or loading the area with bodyweight for periods of 10-30 seconds several times over. SMFR can be
used as part of a warm up, see Chapter 8 Preparation for and Recover from Exercise, or as a session in
itself/combined with stretching.
Example lower body static stretching and SMFR session: 30 minutes
Warm up
- 2-3 minutes low impact mobilisation drills
- 2-3 minutes dynamic stretches and mobilisation drills
Main body
All stretches held for 1 minute two times each and for both limbs when applicable
- Roll out buttocks area into Wide leg deep squat hold
- Roll out front thigh into Standing pull back stretches
- Roll out rear thigh into One leg forward head to knee variations
- Roll out calves into Calf wall leans
- Roll out shin into One leg back drop downs
Injury prevention (pre-hab)

Developing capacities with a performance focus such as strength, power and endurance will all have injury
preventing effects due to injuries being associated with fatigue and lack of strength at specific joints. Developing only
these areas however neglect certain neuromuscular and strength capacities that have roles in injury prevention as
opposed to performance enhancement. This Chapter targets static strength and strength endurance of postural and
deep muscles because they contract statically for long periods of time and predominantly maintain correct body
position. The exercises detailed in this Chapter also target balance more so than in performance focused Chapters
and train neuromuscular capacities such as proprioception (the process of positional feedback from ligaments and
response from the central nervous system).
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Detailed below are the most common injuries sustained in team sports such as Ultimate and specific injury
prevention strategies generally termed pre-habilitation or pre-hab to help prevent them. Note how often injuries
at specific joints will often not originate only at the injury site i.e. core instability leading to knee ligament damage.
Therefore improving balance, co-ordination and strength in one area may well aid another area and there will be
various such instances with the following pre-hab exercises.
Ankle: Sprains and dislocations

Proprioceptive/balance exercises
- Single leg balance > Single leg balance with eyes
closed > Single leg balance whilst performing upper
and/or lower body movements i.e. arm swings,
running action etc. > Singe leg balance whilst catching
disc, ball etc.
Strengthening exercises
- Ankle inversion, eversion and rolling using bands
of progressive tension
- Eccentric single leg calf raises on a smith
machine
All exercises can be performed on a wobble board, stability ball etc. for
added difficulty.
Knee: Ligament and hamstring injuries and patellar tendinopathy

- Single/double leg box drop holds
- Single leg drop and holds > Single leg drop and
push up > Single leg drop and pop > Single leg drop
and jump (advanced)
- Decline single leg squats > single leg squats
performed on a wobble board, stability ball etc.
- Nordic curl roll out > Nordic curl > Sing leg Nordic
curl (advanced)
- Eccentric machine hamstring curls > Single leg
eccentric machine hamstring curls
- Eccentric machine leg extensions > Single leg
eccentric machine leg extensions
- Romanian dead lifts (RDL) > Single leg RDLs
As stated before developing sport specific endurance, strength across the F-V curve, reinforcing correct movement
patterns in running, jumping, changing direction etc. and increasing flexibility and will also reduce the chances of
injury.
14
Hip and lower back: Groin/thigh strains and lower back pain
- Swiss ball double leg glute bridges and hip
thrusts > Swiss ball single leg glute bridges and hip
thrusts
- Swiss ball Russian twists > Weighted Swiss ball
Russian twists
- Swiss ball bridge with leg raises (either feet on
floor or back on floor)
- Side/front planks on stability dome or Swiss ball
- Single leg RDLs > Weighted single leg RDLs
- Glute bridge double leg > Glute bridge single leg >
Weighted glute bridges
- Hip thrusts double leg > Hip thrusts single leg
- Glute/hip circuit exercises
Many injuries arise out of imbalances in strength between and within limbs and between opposing movements.
Utilising unilateral (single limb) strength tests, comparing muscle group strength of the same limb and comparing
opposing movement strength will allow these imbalances to be detected and targeted.
Shoulder: Acute trauma injuries and overuse

- Crucifix hold variations > Crucifix hold variations

on Swiss/stability balls
- Press up box hop variations
- Press up hold variations on Swiss/stability balls
- Cable pulley/dumbbell external rotations with

shoulder adducted or abducted at 90
- Cable pulley/dumbbell internal rotations with
shoulder adducted or abducted at 90
- Overhead squats (varied grip widths)
These exercise progressions and sequences are designed for athletes who have not previously suffered
major injury in these areas or where the injury has not resulted in significant loss of
training/playing time. Although methods and outcomes for pre-hab and rehabilitation have similarities
they are different due to the differing needs of the athletes involved. Therefore the rehabilitation
process should always be led by medical professionals.
15
Movement patterns
All sporting movements such as running, jumping, changing direction, throwing etc. are composed of key movement
patterns. Movement pattern assessments take you through these patterns and highlight areas of instability, pain and
weakness. These have implications for performance enhancement and injury reduction. Even though correcting
movement patterns may not always affect game performance directly it may allow you to train more effectively in the
gym and/or on field which will then have a carryover effect to game situations.
The difference between pre-hab and movement function is that pre-hab refers to specific injury sites whereas
movement function is concerned with the whole multi-joint movement. The pre-hab exercises above will help
improvement movement function by correcting and improving the constituent parts involved in a particular
movement pattern. Continue reading for exercises targeting movement patterns rather than injury sites.
Functional Movement Screen (FMS)

The FMS was developed by Cook and Burton (2006) to and is widely used today to assess functional movement ability in
team sport athletes. After a series of 8 tests individuals are scored on their functional movement ability. Interventions
can then be devised to improve an individuals score.
FMS testing exercise pool

1) Deep Overhead Squat
Passing criteria:
- Heels flat
- Feet parallel, not sliding or rotating
- Hips below knees
- Shoulders retracted
2) Hurdle step
Passing criteria:
- Hips, knees and ankles aligned forward
- No dip of the bar left or right
- Little movement in spine
4) Shoulder mobility
3) In line lunge
Passing criteria:
- Minimal upper body movement
- No dip of the bar left or right
- Back heel touching knee of front foot
- Feet stay in same position on floor
5) Active straight leg raise
Passing criteria:
- 11cm distance
6) Trunk stability push up

Passing criteria:
- Flat back and hip position maintained
- Shoulders level and retracted
- Elbows remain parallel with body
Passing criteria:
- At least 90
- Floor leg minimal movement
- Foot out floor leg points straight up
- Both legs stay extended
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7) Prone rotary stability (same side or
8) Seated rotation
contralateral)
Passing criteria:
- Arm and leg in line
- Minimal spine and head movement
- Remaining upright
Passing criteria:
- Spine remains straight and upright
- Bar touches person standing in front
- Bar level and in touch with chest
FMS Scoring System

0 = The individual has debilitating pain during the test i.e. it does not allow them to complete the
movement
1 = The individual cannot perform the movement pattern even with compensations
2 = The individual can perform the movement but must utilize poor mechanics and compensatory
patterns to accomplish the movement
3 = The individual can perform the movement without any compensations according to the established
criteria
Movement Competency Screen (MCS)

The MCS was developed by Kritz (2012) and was created in response to criticism of the FMS. The scoring system for the
MCS points the individual towards the current load they can apply to a particular movement pattern whilst maintaining
correct technique (see load level pattern table below). The MCS then provides progressive exercises which correspond
to the load levels to help improve an individuals movement competency score and move them up the load level system.
MCS testing exercise pool

1) Squat
2) Lunge and
twist
3) Bend and pull
4) Push up
5) Single leg squat
17
MCS scoring system (sample table)

Pattern
Squat
Lunge and twist

(lunge)
Lunge and twist

(twist)
Bend and pull

(bend)
Bend and pull

(pull)
Push up
Single leg squat
Primary
Shoulders
Lumbar
Hips
Ankles/feet
Balance
Lumbar
Hips
Ankles/feet
Shoulders
Lumbar
Hips
Ankles/feet
Shoulders
Lumbar
Hips
Depth
Shoulders
Lumbar
Hips
Depth
Shoulders
Lumbar
Hips
Depth
Depth
Lumbar
Hips
Ankles/feet
Secondary
Head
Knees
Depth
Balance
Head
Knees
Depth
Head
Knees
Depth
Balance
Head
Knees
Ankles/feet
Balance
Head
Knees
Ankles/feet
Balance
Head
Knees
Ankles/feet
Balance
Head
Shoulders
Knees
Balance
Score
1
2
3
Comments
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
MCS Load levels for movement patterns

Load level
1 (Assisted)
Scoring rationale
2 or more primary regions checked
2 (Bodyweight)
1 primary region/2 or more secondary regions
3 (External load)
No primary region and only 1 secondary region
4 (Eccentric)
Correct technique with external load
5 (Plyometric)
Correct technique performed eccentrically
Repetition/load guidance
Perform 30-100 repetitions in 3 sets of each pattern
maintaining correct technique.
Perform 30-100 repetitions in 3 sets of each pattern
maintaining correct technique.
Exercises performed at near maximal-to-maximal load
capacity while maintaining correct technique. 30-60
repetitions performed in 3 sets while maintaining
correct technique.
15-30 repetitions of each exercise performed in 3 sets
while maintaining correct technique.
15-30 repetitions of each exercise performed in 3 sets
while maintaining correct technique.
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FMS conditioning exercise progression pool
Squat
1) Bodyweight squat with bands 2) Bodyweight squat 3) Loaded squat (dumbbell, barbell etc.)
4) Drop and stick squat 5) Jump squat
Lunge
1) Bodyweight lunge with bands 2) Bodyweight lunge 3) Loaded lunge (dumbbell, barbell etc.)
4) Drop and stick lunge 5) Jump lunge
Upper
Push
1) Push up with bands 2) Push ups 3) Weighted push up, Bench press, Military press 4) Drop
and stick push up, Drop and stick dips 5) Explosive bench press, Clap press ups
Upper
Pull
1) Vertical/horizontal pull up with bands 2) Vertical/horizontal pull up 3) Weighted

vertical/horizontal pull up, Barbell row from bench or bent over 4) Pull up with release and
catch 5) Power snatch, Pull up with quick hands
Trunk
Rotatio
1) Two point prone hold 2) Standing and seated trunk twists 3) Weighted standing and seated
trunk twists, Cable machine twists 4) Drop squat/lunge and twists 5) Medicine ball trunk
rotation throws, Repeated drop lunge and twists
Trunk
Bend
1) Good mornings/Sit ups with bands 2) Good mornings/Sit ups 3) Weighted good
mornings/Sit ups 4) Drop and stick good mornings, Drop and stick leg raises/bench sit ups
5) Explosive sit ups, Power bag good morning throws
Single
leg
squat
1) Single leg squat with bands 2) Single leg squat 3) Bulgarian squats, Step ups, Kettle bell
pistols 4) Drop and stick single leg squat 5) Bounding, Single leg CMJs
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Assessing movement patterns in general

Although there is not yet any research on assessing other movement patterns the same principles from existing
movement function screens can be applied to other common movements seen in Ultimate such as a wide step out
lunge and twist (backhand and forehand side) and single leg RDL.
Example pre-hab and movement function session for knee and ankle
stability and lunge movement pattern: 45 minutes
Warm up
- 1-2 minutes appropriate low impact mobilisation drills
- 2-3 minutes appropriate dynamic stretches and mobilisation drills
Main body
- Eccentric sing leg calf raises x5 (each leg) x3
- Bodyweight lunges x5 (each leg) x3
- Weighted lunges (holding dumbbells) x4 (each leg) x2
- Single balances on wobble board 30 seconds (each leg) x4
- Single leg box drop holds from 30-50cm x5 (each leg) x3
Cool down
- Ankle and knee stretches held for 30 seconds
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CHAPTER 4 - STRENGTH AND POWER FOR PERFORMANCE

ENHANCEMENT
Most Ultimate players are familiar with power and jump training in the form of plyometrics however there is
widespread belief that weight/strength training will make a player big and slow this is absolute nonsense. As
can be seen from the F-v curve in Chapter 2, without enhancing the ability to produce high amounts of force,
power is limited. The only way to achieve this is through loading appropriate movement patterns with enough
resistance to achieve high force outputs. This chapter will equip a player or coach in developing a players ability
across the whole F-v curve.
General principles/recommendations
- Use 2 to 3 sets and 1-10 reps for all exercises depending on freshness of athlete, time constraints, the area of the
F-V curve being targeted and period of season
- Only work to failure occasionally (i.e. climax of a Mesocycle) or if repetition maximum (RM) testing
- Max effort as fast as possible up through the effort and controlled on the way down
- Rest in between sets of 1-5 minutes, should allow for full/near full recovery
- Correct percentages of 1RM for load levels targeting certain F-v curve areas during a general movement pattern will
vary greatly depending on training status of the individual and the type of exercise used.
Speed-Strength, Power and Strength-Speed

Speed-Strength, Power and Strength-Speed Exercise Pool
- Clean or snatch pull from high
blocks > low blocks > hang > floor
- Push Press clean or snatch

grip from in front or behind neck
- Clean from high blocks > low blocks > hang > floor
- Split or power jerk from blocks or rack
- Power clean from high blocks > low blocks > hang > floor
The weight that can be moved will decrease from pulling to
power cleaning with stimulation moving in the direction of
velocity to strength along the FV curve. Cleaning is the most
technically demanding.
Push press is more upper body strength focused than the

jerk which is more power focused although main drive for
both exercises should come from legs.
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- One hand dumbbell snatches
- Kettle bell/dumbbell swings
Less technical unilateral alternative to barbell snatches.
Good starter technique exercise for teaching full hip

and knee extension.
- Weighted jump squat
- Weighted CMJ
Begin at bodyweight and add load up to 60% 1RM back squat as technique allows. The jump squat uses no prior movement
to enhance jump height i.e. jump still from starting position. The CMJ uses this prior movement to enhance jump height via
elastic energy and the stretch-shorten cycle (SSC) principle of muscle.
- Plyometric progressions for

movement patterns in Chapter 5 Speed
and Agility
- Medicine Ball throw variations overhead from behind

to front/front to behind, across body etc.
- Double leg jump

Technical drills
- 1-5 step jumps > Progressive jogging to sprinting
and jumping >
Reactive jumps at varying speeds from different
directions
Plyometric progressions
-CMJs > CMJ and pop > repeated CMJs
- Wood chop cable machine throw variations see

medicine ball throw variations
These exercises develop rotational and linear force

production applicable to backhand and forehand
throws and pivoting. Wood chops focus more on
Strength-Speed whereas Medicine Ball throws focus
more on power and Speed-Strength.
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- Single leg jump

Technical drills
- 1-5 step jumps > Progressive jogging to
sprinting and jumping > Reactive jumps at
varying speeds from different directions
- Single leg CMJs > Single leg CMJ and pop >
Repeated single leg CMJs
Trampoline jump variations
A good way of reducing joint impact stress whilst

training jumping as well as enhancing the speed of
movement patterns via overloading the
neuromuscular aspects involved in muscle
contraction.
Use early progressions for general conditioning and basic

technical development. Once technique has been well
ingrained utilise the later progressions for increased
adaptation and more game specific conditioning.
Strength (Gym based)

Hip dominant
Knee dominant
- Back squat
- Front squat
- Deadlift
Key exercises for developing lower body strength.
- Leg press machine with

high feet single or double leg
- Leg press machine with

low feet single or double leg
Supplementary lower body strength exercises which place less stress on the lower back.
23
- Romanian Deadlift (RDL) single or double leg
- Lunge variations (step forward/back/to side)
Supplementary exercises that develop rear thigh musculature, important for preventing front/rear thigh muscle imbalances.
- Hip thrusts single or double leg
- Split squat variations (foot grounded/raised etc.)
- Single leg squat variations
Resistance mode progressions for Knee and Hip dominant exercises: Bodyweight > Dumbbell held to chest > Dumbbells
in either hand to side > Barbell across back/front
Push
Pull
- Military press
- Free weight row variations (arched

back on bench/from floor, straight back
or flexed, dumbbell/barbell etc.)
- Dumbbell pullovers
- Push up variations
(wide/narrow arm,
plyo push ups, one
hand, incline/decline
etc.)
- Cable pull variations (wide arm,

pronated/supinated grip etc.)
- Seated row variations (wide

arm, pronated/supinated grip etc.)
- Bench press
variations
(barbell/dumbbell,
incline/decline etc.)
- Pull up variations (close hand

pronated/supinated, wide arm
pronated supinated etc.)
- Bench fly variations

(bent or straight arm,
degree of abduction)
- Dumbbell or barbell
shrugs
Make sure to utilise all types of push and pull exercises during a training year to
evenly develop the musculature of the upper body.
24
Core
- Reverse curls > Advanced reverse curls > Eccentric dragon flags > Dragon flags (advanced)
- Leg raises > Knee to elbow sit ups > Dynamic crunches > V-ups
- Kneeling roll outs > Press up position roll outs (advanced)
These exercises develop the abdominals from a number of different angles.
- Full sit outs
Dumbbell or barbell side bends
- Elbow to knee > Contralateral hand to foot reaches
Russian twists
- Lying sides > Oblique dips >

Lateral bench raises >
Weighted lateral bench raises
These exercises train upper and lower body balance

and tax the cardiovascular system due to the dynamic
whole body movements being used.
These exercises develop primarily the oblique

muscles as well as the abdominals and certain
muscles at the hip.
- Side/front plank > Weighted side/front plank >

Side/front plank with arm and/or leg movements
Planks train static strength for the whole core.

Progress from 30 seconds to 3+ minutes.
.
25
Developing strength outside the gym

Although developing strength in the gym is vital in maximising potential as an Ultimate player there will be
occasions where access to a gym is not possible i.e. travelling, or the coach may want to do team strength work as
part of a field session. Although bodyweight exercises have use in developing muscular endurance and the F-V
curve from power and below often they do not provide enough resistance to develop near-maximum to
maximum strength. Below are a series of field exercises that utilise isometric (static) and eccentric (muscle
lengthening whilst contracting) exercises along with a few simple environmental aids that will develop strength. Due to
the reduced the exercises below can be utilised in a circuit format rather the more traditional, see the Session
Structure session for examples.
Hip
Knee
3 man wooden bar squat isometric/eccentric
3 man wooden bar deadlift isometric/eccentric
Isometric car/door frame/wall lunge/squat at different angles
Partner wooden bar single leg

hip flexion/extension
straight/flexed knee
Partner wooden bar single leg

knee flexion/extension
straight/flexed
Partner Nordic curl
Push
Pull
Partner resisted press ups
isometric/eccentric
3 man wooden bar bench press
isometric/eccentric
Single/double arm standing partner

wooden bar pull isometric/eccentric
Bent over 3 man wooden bar pull

3 man wooden bar behind/in front of
neck press isometric/eccentric
26
Calf
Partner wooden bar single leg calf
push isometric/eccentric
isometric/eccentric
Core
3 man wooden bar standing twist
isometric/eccentric
3 man wooden bar good mornings

isometric/eccentric
Eccentric exercises are preferable to isometric due to enhanced strength and injury prevention adaptations. However
eccentric exercise causes more muscle soreness than isometric exercise so can be used when a shorter recovery time is
needed, an athlete is returning from injury etc.
27
Session structure
Session structure (i.e. what exercises are used in what order and with what loading) will vary according to the point of
the season. Below are several example sessions for different points of the season as well as principles that can be
applied whenever creating a session.
General Gym Session Structure
Block
A1
A2
B1
B2
B3
C1
C2
C3
Focus
Speed-Strength/Power/Strength-Speed
Speed-Strength/Power/Strength-Speed
Hip dominant
Push
Core
Knee dominant
Pull
Core
Example exercise
Power cleans
Double leg CMJs
Single leg dumbbell RDL
Military press
Reverse curls
Dumbbell split squat
Dumbbell bench rows
Side plank
This structure can be used in the off-season or at any time for whole F-v curve development. This is a good structure
for beginners in the gym who have no structured S&C plan for the year or for a general strength session during a
periodised year.
If not enough time for C block, perform it after block A in another session later in the week. Make sure all areas in
blocks B and C are targeted at least once during a week, two is better. Three is best if there is enough time for rest and
recovery and the athlete is adapted well enough to handle the workload.
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Max strength and Strength-Speed session: 90 minutes
Warm up
Main body
- Clean pulls from low blocks 5x3
- Push press 4x3
- Back squat x4x3
- Bent over barbell row x5x3
- Single leg press with low feet x3x3
- Advanced reverse curls x8x3
Cool down
- Lower and upper body stretches held for 30seconds
Power and Speed-Strength session: 90 minutes
Warm up
Main body
- Power cleans from floor x6x3
- One hand dumbbell snatches x5 each side x3
- Medicine ball double arm throw over head
- Medicine ball lateral across body from floor
- Double leg CMJs x5x3
- Forwards single leg CMJ and hold x5 each leg x3
Cool down
When maintaining an area of the F-v curve use large multi-joint exercises to increase time efficiency of the
sessions and put the exercises for this component at the end of the session as it is not the focus i.e. a set of back
squats for strength maintenance at the end of a power and Speed-Strength session.
29
Field Strength session: 45 minutes
Warm up
Main body (players cycle round stations in groups of 3, perform each exercise for
20 seconds max effort each then repeat three times more)
- 3 man wooden bar squat (eccentric)
- Partner resisted press ups (eccentric)
- Bent over 3 man wooden bar pull (eccentric)
- Partner Nordic curl (eccentric)
- 3 man wooden bar standing twist (eccentric)
- Partner wooden bar single leg calf push (eccentric)
NOTE: For single limb/both sided exercises alternate sides for the 4 sets
Cool down
Testing and assessment

Strength and Strength-Speed
Testing for maximum strength and Strength-Speed for any particular movement pattern, including all the
exercises previously detailed, by building up to the maximum load that can be moved through the full range of
required motion with acceptable technique. This process is called 1RM testing.
Power and Speed-Strength

Because these areas of the F-v are more reliant on velocity rather than force any exercises previously detailed can
be subjectively or objectively assessed for progression in reducing time to complete the movement pattern with
the same load. Distance measures can also be used to assess progression e.g. the height of a CMJ or the distance a
medicine ball is thrown.
Objective tests are of help after mesocycles to test whether they have been successful in improving what they
were supposed to. Testing is most accurately and precisely done via force plates, linear position transducers and
other more advanced equipment. However, as most Ultimate players and coaches do not have access to such
equipment, constantly assessing movement competency (i.e. stability, control, balance, economy of effort etc.) and
using 1RM testing will be the main mode of assessment. Refer to check points for movement competency assessment
in Chapter 3.
30
CHAPTER 5 - SPEED AND AGILITY

Definitions and common principles
Although speed has previously been used to describe muscular contraction properties along the F-v curve in this
chapter speed refers to time taken to propel the whole body over a given distance. Agility is defined as the ability
to change the direction and position of the body at the desired speed whilst maintaining balance and control.
Speed and agility are two of the most important attributes for a top level Ultimate player to possess and is limited
by the F-v abilities of the athlete as well as technique. No matter how good your technique is if your body cannot
produce enough force quickly enough your speed and agility will not improve! The previous chapter has dealt
enhancing force producing capacities whilst this chapter has a technical focus.
All changes in direction and speed have common key technical elements that are based on biomechanical principles
that can be applied across all types of direction change and speed movement skills:
- Applying the most amount of horizontal force possible in the desired direction of movement
- Applying this force in the shortest amount of time possible to allow reduced foot ground contact time and
therefore increased stride frequency
- Maintaining body position and centre of gravity to ensure the athlete does not fall over and is able to optimally
achieve the previous two technical elements.
- Co-ordinating limb movements so that the least amount of time is taken to reposition the body i.e. heel to
buttocks leg recovery during sprinting, planting with correct foot angle during cutting etc.
Although each time a change in direction or speed is required in an Ultimate game it will have unique situational
aspects, the general movement sequences detailed below make up all such changes; once ingrained they will allow an
athlete to spontaneously change body direction and speed in an efficient and effective manner.
31
Agility
Jab Step
The jab step occurs when the same leg is primarily used for braking and propelling the body with abduction of the
hip along with extension of the knee and ankle (see Figure). It involves a change of direction between approximately
35-90 and is usually used during short to medium distance cuts to lose a marker.
Technical drills
Ladder drill progressions
- Abductor skips
- Lean-recover
- Outside leg wall drives
- Icky shuffle > Icky shuffle wide

and hold > Icky shuffle high knees >
Icky shuffle and pop > all same
backwards
Serpentine course progressions

- Progressively quicker runs focusing on
wide foot plant/high knee drive out/plant
and hold/quick feet > Chaotic Serpentine
Course > Reactive drills/courses
- Lateral abductor CMJ and hold > Lateral abductor
CMJ and pop > Lateral abductor alternating bounds
- Outside leg wall jump > Outside leg wall jump and
hold > Outside leg wall jump pop > Outside leg wall
repeated jumps
32
Crossover
The crossover occurs when one is leg used primarily for braking whilst the other leg is primarily involved in
propelling the body through adduction of the hip along with extension of the knee and ankle (see Figure). It
involves a change of direction between approximately 135-180 and is usually used during medium to long distance
cuts to lose a marker.
Ladder drill progressions
Technical drills
- Crossover shuffle > Crossover shuffle and hold >

Crossover shuffle and pop > All same backwards
- Adductor skips
- Lean-recover
- Inside leg wall drives
Shuttle progressions
- One turn at 75% pace > advance by 1) increasing
speed of approach 2) introducing multiple turns 3)
increasing distances between turns, all focusing on high
knee escape drive/quick feet/low centre of mass >
Partner races > Reactive runs
- Lateral adductor CMJ and hold > Lateral adductor

CMJ and pop > Lateral adductor alternating bounds
- Inside leg wall jump > Inside leg wall jump and hold
> Inside leg wall jump pop > Inside leg wall repeated
jumps
33
Speed
Linear Acceleration
Linear acceleration refers to the ability to increase linear speed in a given time frame. This skill is usually utilised in
moving from being stationary or at a slow running speed to maximal speed in an attempt to lose a marker.
Technical drills:
Plyometric progressions:
- Band resisted leg pull throughs

- Wall drives > Wall drive and holds > Single
leg wall bounds
- Lean-recover
- Bird dogs
- Singe leg squat thrust variations
- Forward single leg CMJ and hold > Forward single leg CMJ and pop >
Single leg bounds
Conditioning drills:
- Uphill sprints
- Weighted sled sprints (no more than 10% bodyweight, less
weight is harder)
- Start variations into 10-40m sprints
Top Speed
Whilst most sprint distances are not long enough to achieve top speed having the ability to be able to keep accelerating
to high speeds during longer sprints is an important skill in losing markers/keeping up with offensive players.
Technical drills:
- Swagger skips > Sprint skips > Flying high knee skipping
- Heel to butt actions
- Sprint action straight leg cycle kicks
- Seated/standing arm drives
- Bird dogs
bounds
- Lean-recover
- Bird dogs
- Singe leg squat thrust variations
Conditioning drills
- Standing start bounds > Jog flying bounds >

Sprint flying bounds
- Rolling sprints of 30m-80m

- Downhill/overspeed rolling sprints
bounds
34

Agility
Serpentine Agility Test (SAT)
The RAT assesses the reactive ability of the jab step. The athlete sprints from a 3 point stance start and jab steps either
left or right through the two cones on a step signal from the tester.
35
5-10-5 test
The SAT assesses the jab step ability of an athlete whereas the 5-10-5 test assesses crossover ability.
Reactive Agility Test (RAT)
36
Linear Acceleration and Top Speed

Testing for linear acceleration and/or top speed will by nature involve timing an athlete over a designated linear
distance. For acceleration use a static start and top speed use flying sprints. Conditions of the sprint can be
altered to make the assessment more game situation specific i.e. chasing after another player, start from a postthrow pivot position as if reacting to an offensive long cut after a turnover etc.,
- Static start sprint (varying start

positions such as three point, prone etc.)
e.g. 40m sprint from three point stance
start.
- Flying sprints (athletes build up to top

speed to start line) e.g. 20m build up into
a 30m sprint flying 30
37
CHAPTER 6 - ENDURANCE
Endurance is the ability to repeat a movement or sequence of movements and is specific to load and work to
rest ratio. Therefore endurance could refer to any task however here it is referring to the repeated whole body
movements performed during Ultimate and training for Ultimate such as running, sprinting, changes of direction,
jumping etc.
Moderate intensity endurance

Sustained periods of moderate intensity exercise utilise primarily the aerobic oxidative energy system. Even though
Ultimate does not involve such exercise type it is important to have an adequately developed aerobic oxidative
energy system to for efficient recovery in between high intensity bouts. Below are some example sessions to
develop the aerobic oxidative energy system.
- Tempo runs e.g. 75-80% effort 100200m rolling runs x10-15 with walk back
recovery
- 2-4 minute 80-90% intervals with 1-3
minute rest periods x 5-8
- Fartlek running/cycling
High end speed endurance

High end speed endurance is needed when on offence or defence repeatedly covering large distances on the pitch
at high speed e.g. running long after the offensive player > chasing back as he cuts under > making a long cut on
offense after a turnover etc. The anaerobic energy systems, as opposed to aerobic, are predominantly taxed during
high end speed endurance.
- Maximal 80-100m rolling start sprints x3 to 4
with 2-3 minutes recovery in between
- 90-95% 100m rolling start sprints x4-10, with 2-3

minutes recovery in between
-HIT 30 second maximal uphill sprint protocol x4-8

with 4 minutes recovery in between
38
Muscular endurance circuits

Most endurance requirements in Ultimate involve movements from the power to speed areas of the F-V curve i.e.
body weight jumping and running. There will be however certain movements that target more strength-speed areas
of the F-v curve such as changes of direction over small distances, wide repeated pivoting, maintaining an
athletic position during defensive marking etc. This type of endurance is referred to as muscular endurance.
Muscular endurance is also important in allowing athletes to undertake higher volumes of strength and speedstrength training, increasing the potential to do work in sessions.
Type: Whole body dynamic exercises e.g. burpees, side/front/backwards power crawling,
sumoes, split squat jumps and other appropriate plyometric exercises
Intensity: 90%+ maximal effort for each exercise
Duration: Work to rest ratios of 1:2-1:0.5 in sessions of 15-30 minutes e.g. 30 seconds on 30
seconds off for a set of 8 exercises x3 with one minute rest in between sets
Agility and acceleration endurance

Agility and acceleration endurance targets similar areas of the F-v curve to muscular endurance but will use more
specific movement patterns and will involve more slightly more velocity oriented movements.
- Any agility exercises using rest, volume and intensity modifications
- 10-40m sprints from static start x5-30, 10-30 seconds recovery
Most strength or speed sessions can be turned into endurance sessions by manipulating duration i.e. a 40m sprints for
top speed training cane be turned into a top speed endurance session by reducing rest periods in between sets and
increasing the repetitions.
39

3 to 10km time trial
Although constant pace time trials are not directly relevant match demands of Ultimate they provide a good
indication of general cardiovascular capacity and moderate intensity endurance, most often used at the beginning of
pre-season.
10 Cut Agility Test
Direction
Distance of
stage (m)
Accumulative
distance (m)
3 to 4
4 to 2
2 to 5
5 to 1
1 to 3
3 to 2
2 to 4
4 to 1
1 to 5
5 to 3
5
10
15
20
10
5
10
15
20
10
5
15
30
50
60
65
75
90
110
120
- The 10 cut agility test is an indicator of agility endurance.

- Stand start 0.5 m behind cone 3 in three point stance position facing cone 5. Test begins on instruction from timer.
40
150m or 300m shuttle test
- The 150m or 300m shuttle test is an indicator of high speed endurance with similar shuttle tests having shown to
effectively predict VO2 max.
- Stand start 0.5 m behind one cone in three point stance position facing the other cone. Test begins on instruction
from timer and the participant repeats the 50m shuttle either 3 or 6 times.
Repeated Sprint Ability (RSA)

Repeated Sprint Ability (RSA) is highly specific to team sport endurance demands and provides one of the most valid
and useful assessments. Many combinations of sprint distances and recovery periods
- 6x30m sprints from standing start with 20 seconds rest in between
- Sdec (%) = {{{S1 + S2 + S3 + Sfinal}-1}/Sbest x number of sprints} x100 (see RSA excel spreadsheet for easy data
entry and calculation)
- Sdec is a measure of performance drop off/speed reduction over repeated sprints (the higher the % the better)
41
CHAPTER 7 - NUTRITION
Nutrition is one of the most undervalued and misunderstood elements of physical preparation and is worthy of an
entire book. This chapter will briefly deal with supplementation and tournament nutrition.
Supplementation
There are hundreds of supplements on the market, some helpful but many unnecessary and a waste of money. The
most commonly used and evidenced will be talked about in brief below, namely protein supplements, creatine and
caffeine.
Protein supplements
Protein supplementation in the form of powders, bars, shakes etc. are an easily digestible source of good quality
protein. It is important to consume enough protein, not just for muscle building but for recovery and repair after
exercise. Although there is a suggested 20-30 minute window post exercise where taking on protein will promote
quick recovery, an individual needs to have regular sources of protein throughout the day.
For most people it is possible to consume enough good quality protein within their usual diet however those with very
high calorie expenditures may find it hard to get enough protein from natural sources. In addition sources of good
quality protein are not always easy to transport around and to take in that 20-30 minute window post exercise. Protein
supplementation via bars and shakes help solve this problem.
Creatine
Creatine phosphate is a fuel source located in the muscles used by the body producing energy quickly for maximal
intensity efforts. However there are limited stores of creatine phosphate and they become depleted after several
seconds. Creatine supplementation increases short term maximal effort exercise endurance via increasing
muscular creatine phosphate levels.
A recommended dosage is 2 x 5g (approximately two heaped teaspoons) for a week initially and then 2 x ~2.5 g on
training days afterwards. Take creatine with a carbohydrate rich snack (e.g. fruit juice or banana) post training or
matches and at another point in the day. Taking creatine will cause water retention in muscle due to it being used by
the body to store it. This varies with individuals (usually a few hundred grams at the most) and in all likelihood the
benefits of increased maximum intensity endurance will outweigh any weight gain.
Caffeine
Caffeine is well known to enhance concentration and energy levels and reduce perceptions of fatigue. Take 10
minutes prior to training/competition via good sources such as caffeine pills, coffee and energy drinks. Individualised
responses determine dosage (i.e. less you consume in general less you will need to take prior to training/competition
for same effect). Tea contains caffeine, though not as much as coffee per cup, as do other products such as Coca-Cola
products and chocolate. Athletes should not rely on caffeine rather use it sparingly to boost performance at
carefully selected times throughout a week or training/playing period.
42
Tournament nutrition
Nutrition needs and preferences (i.e. quantity, timing, nutrient source etc.) are highly individualised; therefore use the general
principles of the guidelines below to flexibly cater for each member of the team.
Whole day
- ~5 litres/day fluid, more for hotter conditions (dehydration rates very individualised)
- Take fluid in small sips rather than large gulps to avoid bloating/fullness
- ~8 g/kg of bodyweight (BW) carbohydrate
- ~2 g/kg BW protein
1 litre homemade isotonic sports drink: 50 g sugar via fruit juice, squash/cordial, granulated sugar etc. and pinch of
salt e.g. 500 ml fruit juice, 500 ml water and pinch of salt
Pre first game

- ~2-3 g/kg BW slow/medium release carbohydrate 2 hours before e.g. white bread/rice/pasta, non-grain based
cereal i.e. corn flakes

- 30-60 minutes before slow/medium release carbohydrate e.g. white bread/rice/pasta, sweet potatoes,
- Avoid high fibre and fatty foods
During games
- 30-60 g/h via small ingestions of fast release carbohydrate e.g. sports drink, fruit juice, sugary sweets e.g. jelly
sweets, Smarties etc.

- Sip fluid as often as comfortable during the game and half time
Post-game
- Medium/fast release carbohydrate and ~0.5 g/kg BW protein immediately after e.g. white rice/pasta, chocolate milk,
low fat cottage cheese, canned tuna, eggs, low fat yoghurt, apples, bananas, sweet corn, potatoes, sweet potatoes, malt
loaf
- Avoid high fibre and fatty foods if game is less than 1.5-2 hours away
In between games
- Dont eat too close to match i.e. 30-45 minutes before (will be individual preference and tolerances)
- Slow/medium carbohydrate every hour until evening meal e.g. sweet potatoes and potatoes (no skins) white
rice/past/bread/cereal, malt loaf
Evening meal
- Majority of fibre and fat for day at this meal (not necessarily high, just dont avoid)
- Different colours of vegetables (for differing vitamins) e.g. green leafy vegetables, carrot, cauliflower, beetroot etc.
- Mixed release speed carbohydrate with a high protein component e.g. steak, potatoes and roast vegetables
43
Example day
- Breakfast (7:30am): 2 bowls of corn flakes and trim milk, 3 slices of white bread toast and jam, glass of orange juice
- Pre game (8:45am): A few spoonfuls of white rice/pasta green salad
- During Game 1 (9:30am): Handful of Jelly Babies on side line/at half time, sips of isotonic drink,
- Post Game 1 (10:45am): White French roll, low fat yoghurt
- Snack (11:45am): White rice/pasta green salad
- During Game 2 (12:30pm): Handful of Smarties on side line/at half time, sips of isotonic drink,
- Post Game 2 (1:45pm): Chocolate/strawberry milk, apple, tuna/ham white bread salad sandwich,
- Lunch (2:45pm): White rice/pasta, chicken, asparagus and chopped tomatoes, banana,
- Snack (3:45pm): malt loaf
- During Game 3 (4:30pm): Handful of Smarties on side line/at half time, sips of isotonic drink,
- Post Game 3 (5:15pm): Chocolate/strawberry milk, wholegrain tuna/ham salad sandwich
- Snack (6:15pm): malt loaf
- Snack (7:15pm): Cereal bar, nuts and raisins
- Evening meal (8:15pm): Main- Steak, potatoes, green vegetables and carrots with side of garlic bread, Dessert- Ice
cream and fruit
- Snack (10:00pm): Whole grain oats with milk and jam
44
CHAPTER 8 - PREPARATION FOR AND RECOVERY FROM EXERCISE

Taking appropriate short term steps to prepare for and recover from exercise are vital in preventing injury and
enhancing performance. Preparing for exercise is generally termed Warming Up; although raising body temperature
is an important part of physical preparation there are also other benefits outlined in the RAMP principle below.
R- Raising core body/muscle temperature and heart rate
A- Activating muscle involved
M- Mobilising the joints involved
P- Potentiating performance
Preparation for exercise

General warm up structure
Below is a warm up structure that can be used for any type of session or match. 1) SMFR and 3) static stretching are
of secondary importance to the other parts of the warm up. Include SMFR first and then static stretching in the
suggested order if time allows.
1) SMFR of tight areas/major muscles to be utilised
2) Low impact mobilisation drills
3) Static stretches and SMFR of tight areas
4) Dynamic stretches and mobilisation/potentiation drills
5) Technical drills specific to following session/game
1) SMFR of tight areas/major muscles to be utilised

See Chapter 3 and the Self myo-fascial release (SMFR) section for more detail.
2) Low impact mobilisation drills
- Star jump variations

- Rolly pollies
- Supine leg reach across variations
- Supine curl up and backs
- Spine extend/flex and flops
- Cat walk and up and downs
- Arm swing variations
45
3) Static stretching of tight areas

See Chapter 3 and the Flexibility section for details of different static stretches.
4) Dynamic stretches and mobilisation/potentiation drills
Hip dominant
Knee dominant
- Open/close gates
- Leg swings forward and sideways
- Glute bridges/hip thrusts
- Single leg RDL walks
- High knees
- Lunges > Lunge and twists (forward, back, sideways)

- Split squat variations
- Heel flicks
Upper body and core

- Full sit outs
- Shoulder walk variations i.e. around the clock
- Plyo push ups
- Floor crucifix hold variations
Ankle
- Calf skips
- Stiff ankle calf bounces
Whole lower body

- Squat drops
- Sumoes
- Split squat jumps on toes
Whole body
- Crawls
- Burpees
5) Technical drills specific to following session/game
46
Pre-game warm up example (45-60 minutes)
SMFR of tight areas/major muscles to be utilised (3-5 minutes)

Low impact mobilisation drills (2 minutes)
Static stretches and SMFR of tight areas (3-5 minutes)
Dynamic stretches and mobilisation/potentiation drills (10-15 minutes) All over 10m
- Shoulder walk round the clock x2 into plyo push ups
- Open/close gates
- Leg swings forwards and sideways
- Single leg RDL walks
- Swagger skips into high knee skipping
- Lunge and twist walks
- Single leg jump and lands progressing from jogging to sprinting 5m run up
- Single leg bounds
Technical drills specific to following session/game (25-35 minutes)

- 60 throw drill
- 70% to maximal effort simple game situation drill i.e. leading pass drill dump cut drill etc.
- Maximal intensity tactical game situation drill i.e. Break force and pull play, end-zone drill etc.
Recovery from exercise

Post-match/field session cool down
Although the last thing players may want to do after a match is more running, a short progressive cool down involving
light exercise and stretching will help them recover more quickly.
- Pitch width shuttles with low impact/static mobilisation drills at end from run to jog to walk e.g.
60/50/40/30% and walk drills after 2 widths
Maintaining core body temperature and blood flow to and from the muscles via progressively reducing exercise
intensity will speed up the process of fuel replenishment and removal of waste substances post exercise.
- Full body static stretch 15-30 seconds each

Stretching straight after matches help reduce feelings of stiffness and helps players maintain flexibility throughout a
tournament.
47
Post last match of day recovery

Active recovery after each match is advised but recovery at the end of a tournament day is vital in
- Low impact mobilisation drills into dynamic mobilisation drills
Taking the body through mobilisation drills, in the same way as static stretching, help players maintain flexibility
throughout a tournament as well help prevent poor postures being adopted by reinforcing correct movement
patterns.
- Full body static stretch 1-2 minutes each
Same benefits as for stretching after matches but longer stretching time allows for increased long term flexibility
adaptations as well.
- Self MFR/sports massage of all tight areas

Refer to Chapter 3 and the Self myo-fasical release (SMFR) section for the benefits of SMFR/sports massage.
- Ice bath 10-18C 2x10 minutes or 2-3x5minutes

Ice baths reduce tissue damage and swelling after strenuous exercise. They will help prevent injuries picked up during
tournaments affecting performance in the short term.
Although ice baths, other cryotherapy techniques (i.e. ice packs, intermittent hot/cold showers etc.) and painkillers
differ in their mechanisms of action and effects, they all seek to suppress the immune response after damage has
been done to the body during exercise. Whilst applicable for tournaments and games when short term performance
is of primary concern it may be ill advised for general training sessions. The initially damaging immune response
is part of the supercomensation process and suppressing it may reduce subsequent adaptations. This is a general a
recommendation, always take the advice of your doctor, physiotherapist etc.
48
CHAPTER 9 INTEGRATED PROGRAMME DESIGN

4 Week Training Diary for Pre-season (Mesocycle)
4 Week Training Diary for Pre-Tournament (Mesocycle)
49
REFERENCES AND ACKNOWLEDGEMENTS

Principle references
-
Gamble, P. (2013). Strength and Conditioning for Team Sports: Sport-Specific Physical Preparation for High
Performance. Routledge, London, UK.
Morrill, T. (2013) http://strengthandconditioningfitness.com/
Siff, M.C. (2004). Supertraining. Denver, USA: Ultimate Athlete Concepts.
NOTE: references for specific pieces of information may be provided on request via [email protected].
Acknowledgements
Scott Brown
Dr Matt Brughelli
Professor John Cronin
Tom Ellis
Dr Paul Gamble
Eric Helms
Lisa McDonald
Dr Adam Storey
50

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Intellectual property of Peter Griffiths April 17th 2013

Intellectual property of Peter Griffiths April 17th 2013

CHAPTER 1 - USER GUIDE

The programme construction process

Figure 1 Four step programme construction process

2) General physical attributes

Figure 2 Four step programme construction process

Figure 3 Single leg squat jumps and single leg squats

Intellectual property of Peter Griffiths April 17th 2013

Figure 4 General physical attributes

Resource Pack Updating, Figures and Videos, and Feedback

Intellectual property of Peter Griffiths April 17th 2013

Intellectual property of Peter Griffiths April 17th 2013

CHAPTER 2 - KEY TRAINING PRINCIPLES

Overload and Supercompensation

Figure 5 Supercompensation and overload

Intellectual property of Peter Griffiths April 17th 2013

Force-Velocity (F-v) relationship of muscle

Figure 6 F-v curve

How a movement becomes more powerful: Strength is a skill

Periodisation: Optimising adaptation all year round

Intellectual property of Peter Griffiths April 17th 2013

Figure 7 A yearlong/macrocycle periodisation example

NOTE: Mesocycles targeting different physical attributes can overlap

Intellectual property of Peter Griffiths April 17th 2013

CHAPTER 3 - MOVEMENT FUNCTION AND INJURY PREVENTION:

Intellectual property of Peter Griffiths April 17th 2013

Static stretching exercise pool

Flexion - Back hand together push in/outs

Flexion - Hand together reach forward and up

Intellectual property of Peter Griffiths April 17th 2013

Self myo-fascial release (SMFR)

Example lower body static stretching and SMFR session: 30 minutes

Injury prevention (pre-hab)

Intellectual property of Peter Griffiths April 17th 2013

Ankle: Sprains and dislocations

Knee: Ligament and hamstring injuries and patellar tendinopathy

Intellectual property of Peter Griffiths April 17th 2013

Shoulder: Acute trauma injuries and overuse

- Crucifix hold variations > Crucifix hold variations

- Cable pulley/dumbbell external rotations with

Intellectual property of Peter Griffiths April 17th 2013

Functional Movement Screen (FMS)

FMS testing exercise pool

5) Active straight leg raise

6) Trunk stability push up

7) Prone rotary stability (same side or

FMS Scoring System

Movement Competency Screen (MCS)

MCS testing exercise pool

Intellectual property of Peter Griffiths April 17th 2013

3) Bend and pull

5) Single leg squat

MCS scoring system (sample table)

Lunge and twist

Lunge and twist

Bend and pull

Bend and pull