13/01/2015. Strength and Conditioning for Youth Gymnastics: Myths, Truths and Applications. Rob Meyers Cardiff Met Jan Thank You!

Transcription

1 Strength and Conditioning for Youth Gymnastics: Myths, Truths and Applications Rob Meyers Cardiff Met Jan 2015 Thank You! 1

2 Who am I? Senior Lecturer in Strength & Conditioning Accredited Strength and Conditioning Coach with UKSCA LTA Coach Education Tutor Who I m not. 2

3 Session Objectives Understand the physical demands of Youth Gymnastics and the implications for Strength and Conditioning work. Understands the Myths and Truths behind Strength and Conditioning work with Youth Gymnasts. Discuss some case studies of Strength and Conditioning with youth Gymnasts. Understand the technical model associated with key strength and conditioning training modalities. Understand the basic prescription and progression of Strength and Conditioning work for Youth Gymnasts. Time The Plan Content 18:00-19:00 Gymnastics needs analysis Theory and myths behind youth S&C 19:00-19:20 Refuel! 19:20-21:00 Youth S&C programmes Case studies and technical analysis. 3

4 Role of an S&C Coach What some may think we do.. 4

5 Strength and Conditioning: The multi-disciplinary discipline! Needs Analysis What does your performer need to be able to be able to produce their bets in competition and tolerate training? Physiological demands? Biomechanical demands? Injury patterns? (Baechle and Earle, 2009) Do your performers meet the demands? 5

6 Needs Analysis Physiological/ Biomechanical Strength demands - Artistic Forces during landing x BW (Gittoes and Irwin, 2012). Peak vertical force 9x BW and occurring in <0.05 s (McNitt- Gray et al, 1993). Less initial or maximum knee flexion on landing = greater peak ground reaction force (Gittoes and Irwin, 2012). Two-foot landings different during training (5x BW) and competition (11x BW), especially if the landing is uneven (18x BW) (Nigg, 1988; Panzer et al., 1988). Needs Analysis Physiological/ Biomechanical Strength Artistic Continued: Females = 9-34% greater peak vertical ground reaction forces of compared to males (Schmitz et al., 2007; Kernozek et al., 2005). Hand during back handsprings = 2.37x BW + valgus moments at the elbow (Koh et al., 1992). Leg/ hand asymmetry common (Lilley et al., 2007) 6

7 Needs Analysis Physiological/ Biomechanical Power demands (reactive strength) - Artistic Time on vault = ms Run up =100ms per foot contact. Joint stiffness Too much =injury, too little = less force. (Williams et al., 2004; Milner et al., 2007) Stretch shortening cycle Power development. Speed demands - Artistic Up to 10.9m/s in men s vault (Atikovic & Smajlovic, 2011). Take off speed related to Code of Points (Atikovic & Smajlovic, 2011). Usain Bolt = 10m/s at 20m!! year old = 7.3m/s, year olds = 8.0m/s, year olds = 8.3 m/s (Brehmer & Naundorf, 2011). Needs Analysis Physiological/ Biomechanical Strength- Trampolining 5-7.5x BW when in contact with the trampoline bed (Vaughan, 1980;Grossman, 1974; Glitsch and Henrich,1992) 8.1x gravity (Kraft, 2001) Repeated powerful triple extensions (hip, knee and ankle) (Farquharson, 2012) Complex skills largely rely on postural stiffness (Farquharson, 2012) Power - Trampolining 60kg jumping 2m = 338ms contact time, 3m = 317ms (Kraft, 2001) 7

8 Force-Velocity Curve Where does gymnastics fit? Landings Take offs Run ups Surf the curve! Needs Analysis Injury Artistic 8

9 Needs Analysis Injury Artistic Injury rates of range injuries per 1,000 hours of participation (Caine et al., 1989; Caine et al., 2003b; Backx et al., 1991; Kolt & Kirby, 1999). Rates for competitive and elite gymnasts are high, compared with many other sports (Bradshaw and Hume, 2012). The most frequent body sites injured are the ankle, knee, foot, upper and lower arm, and hand/wrist. 50% of injuries are to the lower limbs and 70% of competition injuries are from landings during floor exercises or dismounts (Bradshaw and Hume, 2012). Needs Analysis Injury Trampolining Most common injuries: Lumbar spine Ankles Thoracic spine Knees Cervical Lower legs Wrists Strain most common (Riley, 1992; Stanton et al., 1992) Mechanisms/ Issues: Landings Hyperextension Muscular imbalance Bilateral rotational strength deficits in elite juniors Lack of core strength Past injuries Differences in training equipment Volume of training and competition. 9

10 Take Home Messages Gymnastics exposes performers to high force. Requires strength and postural control Inability to tolerate force links to injury-risk Training needs to surf the force-velocity curve! Time for strength, power and speed. So can I do Strength, Power and Speed training with kids? In pairs discuss the following: Can children benefit from strength, power and speed training? Any negative impressions you have regarding strength, power and speed training in children. Time for some myth busting. 10

11 Can kids benefit from strength, power and speed training? YES! Studies support the benefits of: Strength (Faigenbaum et al., 2009 and 2013, Lloyd et al., 2012 and 2014) Plyometrics/ Power (Lloyd et al, 2011; Sander et al., 2012) Speed (Rumpf et al., 2014; Meyers et al., 2014) But the doctor says. 11

12 And won t the kids get massive? And isn t it very risky? NO and NO! Neurological focus for pre-pubertal adaptations. Lower injury risk than adults. Benefits for: Bone health Motor skill Body composition Cardiovascular riskfactors Injury prevention So it actually prevents injury? Half of overuse injuries in youth sport may be preventable with sound coaching, delayed specialization, and preparatory conditioning (Valovich-McLeod et al., 2011) 12

13 So it is really that simple? Well almost. Chronological vs. Biological age Should we train these athletes the same way? Training age is key Competence based approach 13

14 Safe and effective youth training (Lloyd et al., 2014) Qualified professionals design and supervise training programmes that are consistent with the needs, goals and abilities of younger populations. Training based according to training age, motor skill competency, technical proficiency and existing strength levels. Should also consider the biological age and psychosocial maturity level of the child or adolescent. The focus on developing the technical skill and competency to perform a variety of training exercises at the appropriate intensity and volume, while providing programmes that are safe, effective and enjoyable. Take home messages Coach at every opportunity Develop technical competency nail the techniques! Variety is the spice of life! Remember that kids just want to have fun and they are all DIFFERENT! 14

15 Time for a break! Welcome back! Please sit in according to your post-it-note colour! Save these for later! 15

16 Early investment for future excellence Long Term Athlete Development Need to take a long-term, hollistic view of training youth athletes. Interaction of chronological, biological and training age. Long Term Athlete Development vs. Youth Physical Development 16

17 Dodgy foundations? Stages of the LTAD model 17

18 CHRONOLOGICAL AGE (YEARS) AGE PERIODS YPD MODEL FOR MALES EARLY CHILDHOOD MIDDLE CHILDHOOD ADOLESCENCE ADULTHOOD GROWTH RATE RAPID GROWTH STEADY GROWTH ADOLESCENT SPURT DECLINE IN GROWTH RATE MATURATIONAL STATUS TRAINING ADAPTATION PHYSICAL QUALITIES PREDOMINANTLY NEURAL (AGE- RELATED) YEARS PRE- PHV PHV YEARS POST- PHV COMBINATION OF NEURAL AND HORMONAL (MATURITY- RELATED) FMS FMS FMS FMS SSS SSS SSS SSS Mobility Mobility Mobility Agility Agility Agility Agility Speed Speed Speed Speed Power Power Power Power Strength Strength Strength Strength Hypertrophy Hypertrophy Hypertrophy Hypertrophy Endurance & MC Endurance & MC Endurance & MC Endurance & MC TRAINING STRUCTURE UNSTRUCTURED LOW STRUCTURE MODERATE STRUCTURE HIGH STRUCTURE VERY HIGH STRUCTURE Lloyd and Oliver (2012) Youth Physical development Model 18

19 CHRONOLOGICAL AGE (YEARS) AGE PERIODS YPD MODEL FOR FEMALES EARLY CHILDHOOD MIDDLE CHILDHOOD ADOLESCENCE ADULTHOOD GROWTH RATE RAPID GROWTH STEADY GROWTH ADOLESCENT SPURT DECLINE IN GROWTH RATE MATURATIONAL STATUS TRAINING ADAPTATION PHYSICAL QUALITIES YEARS PRE- PHV PHV YEARS POST- PHV PREDOMINANTLY NEURAL (AGE- RELATED) FMS FMS FMS FMS SSS SSS SSS SSS Mobility Mobility Mobility COMBINATION OF NEURAL AND HORMONAL (MATURITY- RELATED) Agility Agility Agility Agility Speed Speed Speed Speed Power Power Power Power Strength Strength Strength Strength Hypertrophy Hypertrophy Hypertrophy Hypertrophy Endurance & MC Endurance & MC Endurance & MC Endurance & MC TRAINING STRUCTURE UNSTRUCTURED LOW STRUCTURE MODERATE STRUCTURE HIGH STRUCTURE VERY HIGH STRUCTURE Lloyd and Oliver (2012) Youth Physical development Model What do we need to develop? Lower Body Unilateral (Concentric and Eccentric) Lower Body Bilateral (Concentric and Eccentric) Upper Body Pushing (Vertical and Horizontal) Lloyd and Oliver, (2014) Acceleration, Deceleration, and Reacceleration ATHLETIC MOTOR SKILL COMPETENCIES (AMSC) Upper Body Pulling (Vertical and Horizontal) Throwing, Catching and Grasping Jumping, Landing, and Rebounding Mechanics Anti-rotation and Core Bracing 19

20 Low Training age, Pre-puberty SL Partner Balances Progressions/ Variations: Soft knees Soft hips Head and chest up Sticky feet Use feet More random Eyes closed Low Training age, Pre-puberty Squat Head & Chest Up Sit on a chair Toe wiggles (at bottom) Progressions/ Variations Hand Position Squat in box Single-leg 20

21 Low Training age, Pre-puberty Scuba Diver RDL Object on back Tight tum & bum Back flat Slow & Controlled Back flat Hinge at hips Stick bum out Wiggle toes Low Training age, Pre-puberty Deadbug Flat back (hand check) Tight tum & bum Progressions/ Variations Extra limbs Perturbation Object 21

22 Low Training age, Pre-puberty Hop and stop Head & chest up Soft knees Soft hips Stick landing Silent ninjas! Progression/ Variation Distance Direction Rotation Distraction Perturbation Moderate training age more squats! 22

23 Moderate training age more specific Advanced (ish!!) Training age Warm Up exercises Spiderman Inch worm Bridge variations Wall/ prison Squat Foam Roller Wall Slides T-spine mobility Exercises from Overhead Squat position Variations/ progressions 23

24 Advanced (ish!!) Training age Strength: Deadlift (110kg)/ OH Squat (60kg) Take home message Long term approach to training don t rush! Earn the right to progress technical competency Simple things done consistently well! Practice does not make perfect perfect practice makes perfect! 24

25 Analysing technique Squat or Squat? 25

26 Analysing technique - Squat Use the checklist provided to analyse the video on the next slide. Consider what might you do to correct the problems you see? Analysing technique - Squat 26

27 Analysing technique - squat Set Up Elevated shoulders Pelvic tilt/ long abs (anterior) Foot position (too wide and turned out) Flat feet Analysing technique - squat Descent: Knee dominant Hip, knee, ankle alignment 27

28 Analysing technique - squat Bottom position Hip, knee ankle alignment Foot position Ascent Sound but limited by other issues previously listed. Analysing technique - squat So what is next? Cueing Clear Concise Child-friendly External focus AFTER cueing: Single Leg balances Deadbugs Glute/ hamstring bridging 28

29 Analysing technique hop Analyse the forward hop and hold using the second checklist Focus on the landing Analysing technique hop Set up and take off No major issues Landing Forefoot strike Landed with a thump! Flat foot pronation Knee tracking valgus Hip shift/ Rotation 29

30 Analysing technique hop So what is next? Cueing Silent ninjas! Knees out Hip strength Glute/ hamstring bridges Clams Lateral leg raises Monster walks SL balance and landings Take home messages Understand the basics of the S&C techniques Coach every movement don t underestimate cueing! Use other exercises to assist with development of technique. 30

31 Prescribing Youth S&C - Strength Training variable Pre-pubertal Pubertal Adolescent Training history and technical competency Suggested age range (years) Volume (sets x reps) Total exercises per session Low Moderate High Males: 6-12 Females: sets reps Males: Females: sets 6-12 reps Males: 16+ Females: sets 3-6 reps Intensity Low Moderate High Repetition velocity Controlled Controlled- Explosive Frequency (sessions/ week) Recovery (intersession hours) Controlled- Explosive * Prescribing Youth S&C - Plyometrics 31

32 Prescribing Youth S&C - Speed Take home messages Common sense approach to prescritpion. Pre-pubertal focus on quality of movement, and prescribe in a way that allows quality. Be imaginative with designing your sessions. 32

33 Thank you for your time! Post it note time! 1. Please write down three things that you have taken from this presentation. 2. Please suggest what you would like to see follow this presentation 33