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5/15/2013
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Optimizing resistance training practices for change of direction performance.
John Cronin
AUT University
Edith Cowan University
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Our Sports
Olympic Sports• Rowing• Kayaking• Sailing• Cycling
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Our Sports
Winter Codes
• Rugby Union (WC)
• Rugby League (WC)
• Netball (R‐Up WC)
Summer Codes
• Rugby Sevens (WC)
• Cricket (Finals ODI WC)
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Our Research
• SPRINZ ‐ Sport performance – LTAD• Sport driven
Determinants
ProgrammingAssessment
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Determinants
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Classification of COD PerformanceGround Based Acyclic Fluid
Ground Based Cyclic Aerial
Determinants
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Agility
Perceptual Decision‐Making
Change of Direction
Determinants ‐ Assessment
T
D
P
(Hewit et al., 2011, PhD Thesis)
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Agility
Perceptual Decision‐Making
Change of Direction
Determinants ‐ Assessment
(Spiteri et al, 2013, JSCR) Thoughts• Non‐specific cueing• High reliability = low validity• High validity = low reliability• Partitioning out limiting factors?• Attacking vs defensive cueing• Importance of context/sport specific stimulus
(Jeffreys, 2011, SCJ; Young & Farrow, 2013, SCJ)
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Anthropometric
Change of Direction
Determinants
Technical Physical
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How Do You Improve Your Athletes COD Performance
• Identify their weakness/es
– Assessment
• Train to improve the limiting factors
– Programming
Assessment‐Program Connect
Assessment Programming
Determinants
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Assessment
• Survey coaches, players, S&C, medical staff, etc.
– Sport and positional demands
• Time motion analysis
– Physiological demands
• Movement analysis – event coding
– Biomechanical/movement understanding
• Development of assessment/battery
Assessment
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Anthropometric
Change of Direction
Determinants
Technical Physical
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Anthropometry
Anthropometry important?
– Height
– Weight
– Skinfolds – body fat
– Body segment lengths
– Height of COM
F = m.a or a = F/m
Assessment
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Anthropometry
Champions born and made
Ideal anthropometry for your sport or position?– Height ✖
– Weight (FM & LMM) and distribution ✔
Assessment‐Program Connect
Training diaries• Change in anthropometry• Change in assessments e.g. strength and power, COD• Change in performance e.g. distance thrown
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Anthropometric
Change of Direction
Determinants
Technical Physical
Aerial‐BasedGround‐Based
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Assessment‐Program Connect
TechnicalQualitativeAnalysis
COD mark
Start/Finish mark
5 m
0.3 m
0.3 m
Pre‐observation
Plan
Movement analysis
Observation
Diagnosis
Remediation
Time Warp
(Hewit et al., 2011, Acceleration/Deceleration, SCJ)
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1. Deep squat
2. Move COM
3. Arms and legs close
7. Intense arm drive
5. Large takeoffdistance
4. Full lateral extension
Ground Based COD (180o Turn)
Phase 1 – Preliminary Phase 2 – Initiation
Phase 3 – Through Turn Phase 4 – 1st Foot Contact
Assessment‐Program Connect
(Hewit et al., IJSSC, 2011)
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Assessment‐Programme Connect
1. Knee flexion2. Arm drive
8. Bilateral, parallel landing
3. Rotation begins prior to T.O.
6. Ball position
5. Rapid headturn
Aerial COD
4. Knee drive
7. Lower bodyrotation
9. Full turn
(Hewit et al., IJSSC, 2012)
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Technical – Aerial COD
Assessment‐Program Connect
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Technical
Ground-basedMovements
Aerial-basedMovements
Upon LandingWhile Airborne
BodyPosition
(sport-specific)
Take-off Through Turn 1st FootGround Contact
Take-off
Body Position
StrideAdjustments
Body PositionBody Position
FootPlacement
FootPlacement
FootPlacement
StrideAdjustments
PreliminaryMovements
Joint and BodySegment
Sequencing
Joint and BodySegment
Sequencing
Joint and BodySegment
Sequencing
Joint and BodySegment
Sequencing
Determinants – Technical – Aerial Based
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3D Kinematics and Kinetics
Inter‐limb differences in side step in Div1 female soccer players. Greater power absorption in the non‐dominant leg and greater power production in the dominant leg.
(Brown et al., 2013, In Review JSMS)
Assessment
Effect of strength on cutting/sidestepping. Recreational athletes with greater relative lower body strength produced higher magnitude plant foot kinetics and modified lower body positioning while producing faster COD performances.
(Spiteri et al., 2013, EJSS)
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Anthropometric
Change of Direction
Determinants
Technical Physical
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1 2 3 4
5 6
1) Static posture, 2) Bodyweight squat, 3) Bodyweight lunge and twist, 4) Push‐up, 5) Bodyweight bend‐and‐pull, 6) Single leg squat
Movement Competency ScreeningAssessment
(Kritz et al., 2009, 2010, SCJ)
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Assisted
Body Weight
Resisted
Eccentric
Plyometric
MCS determines entry level to pattern
progressions
Movement Competency ScreeningAssessment‐Program Connect
Increasing IntensityDecreasing Volume
Simple Periodization/Progression
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Assisted, Body Weight,
Resisted
Eccentric
Plyometric
Sport Specific Plyometric
Simple Periodization/Progression – Plyometrics
(Mothersole et al., 2013, In Review SCJ)
Assessment‐Program Connect
StrengthBalance
Movement
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Anthropometric
Change of Direction
Assessments
Technical Physical
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COD Assessments• 17 commonly used assessments
• Energetic requirements (~1.65 to 135 secs)
• Number of turns 2‐10
• Different force production requirements
• Relationship to each other?
Consensus????? (Brughelli et al., 2008, SM; Sheppard & Young, 2006, JSS)
Assessments
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Pro‐Agility, 20 yd Shuttle Test, 5‐10‐5 Shuttle
Best ever 3.73 s NFL Combine
What does it test?
What is it’s diagnostic value?
Can I make it better?
Would I use it – validity?
Assessment
5 yards5 yards
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Assessment
Diagnostic Value?
10 m side‐stepping or cutting section
10 m backward running
10 m straight sprint
Specificity ‐ ValidityReliabilitySensitivity
StartFinish
Assessment Design
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Anthropometric
Change of Direction
Determinants
Technical Physical
Leg Strength QualitiesStraight Sprinting Speed
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Relationship between COD and Speed
• Less CODs stronger the relationship (Sheppard and Young, 2006, JSS)
• Most correlations moderate (<0.5)
• All tests R2 < 50%
• Anthropometry – momentum
Tests Acc5m
Acc5m 1.00
Acc10m 0.90
Acc15m 0.87
MAT 0.50
5‐0‐5 0.28
Y20 0.26
(Mendiguchia et al., 2012)
Determinants
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Relationship between COD and Speed• Does training speed transfer to COD?
– Shared variance
– Research
• Increased speed = increased COD demands
• Training COD improves COD
Determinants
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PlayergbCOD
2.5 m SSA 0.61B 0.61C 0.61D 0.62E 0.62F 0.63G 0.63H 0.63I 0.64J 0.65K 0.65L 0.65M 0.66N 0.66O 0.66P 0.66Q 0.67R 0.67S 0.68T 0.69U 0.69V 0.69
Player SSS 2.5 mF 0.72
C 0.74
K 0.76
S 0.76
G 0.77
J 0.78
D 0.78
N 0.78
O 0.78
R 0.78
M 0.79
A 0.79
E 0.79
H 0.81
T 0.81
V 0.82
L 0.83
I 0.84
Q 0.85
B 0.86
U 0.86
P 0.89
1st step quickness from a static start
Additional COD technique training
Assessment‐Program Connect
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SpeedStride Length Stride Frequency
Take OffDistance
FlightDistance
Landing Distance
Stride Time
Physique
BodyPosition
Physique
BodyPosition
Angle atTakeoff
TakeoffVelocity
Height atTakeoff
AirResistance
Velocity atTouchdown
Change InVelocity
ForceExerted
Duration of Force
Flying Phase
SupportPhase
Braking Phase
PropulsionPhase
Qualitative Analysis of Speed (Hay, 1993)Vertical and Horizontal Force Ground Contact Time
Determinants‐Assessment‐Programme Connect
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Anthropometric
Change of Direction
Determinants
Technical Physical
Leg Strength QualitiesStraight Sprinting Speed
Relative PowerRelative StrengthAsymmetry
LateralHorizontalVertical
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Strength/Power and COD
Does strength training transfer to COD?
• Heavy lifts (squats, deadlifts, good mornings, lunges), Olympic style lifts and plyometrics (VGRF) – generally
non‐significant changes in COD (Brughelli et al., 2008, SM;
Sheppard & Young, 2006, JSS)
• What strength matters the most?
Determinants
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Leg Strength/Power for COD
Assessment – Programming• Maximal ‐ relative strength/power• Vertical/Horizontal/Lateral• Asymmetries• Acyclic/Cyclic• Eccentric/Concentric/SSC• Force profiling – force/power/impulse/RFD• Muscle profiling• Force – velocity profiling• Vertical – horizontal• Eccentric ‐ concentric• Stiffness ‐ compliance
Assessment‐Program Connect
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F = m x a or
a = F/m
Improving relative strength/power e.g. watts/kg
Decreasing fat mass – exercise and nutrition
Rugby, American Football – mass for contacts – absorb impacts – horizontal forces
Maximal – Relative Strength/Power?
Relative Force or Power
Assessment‐Program Connect
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Jump direction
Player Vertical Horizontal Lateral
A 1 20 5 B 2 16 14
C 3 12 15
D 4 15 6
Vertical/Horizontal/Lateral
SLCM jump direction
Vertical vs. Horizontal
Vertical vs. Lateral
Horizontal vs. Lateral
Height/Distance 0.12 0.13 0.46 Force 0.39 0.36 0.45 Power 0.53 0.79 0.67
(Hewit et al, 2012, PTIS)
Table: R2 between Jumps Table: Rankings Player Jumps (Dist)
Assessment
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42Magnitude of ASI depends on sensitivity of the variable (typically greater with kinetic variables)
Asymmetries – Cyclic/Acyclic
Assessment
(Hewit et al., 2012, PTIS)
Non‐motorized Treadmill ‐ Horizontal force ~ 15%‐ Vertical force ~ 19%‐ Power ~ 15%
(Rumpf et al., 2013, In Press PTIS)
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43Magnitude of ASI depends on sensitivity of the variable (typically greater with kinetic variables)
Asymmetries
Assessment
Player % Difference
(GB) % Difference
(H) % Difference
(L)
Squad Average 3.2 % 4.5 % 5.8 % A 1.6 6.4 10.9 B 4.5 5.3 1.6
C 4.7 10.8 4.5 D 1.6 9.7 3.1 E 4.4 10.3 8.6 F 10.3 6.6 0.3 G 4.3 0.3 0.3 H 3.2 0.0 13.2 I 1.6 0.4 20.4 J 3.1 6.1 3.0 K 6.2 5.6 5.8
Asymmetries (% difference) between legs for the gbCOD (GB), lateral (L),and horizontal (H) SLCM jumps.
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Asymmetries
(Brughelli et al., 2011, JSCR)
Assessment‐Program Connect
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Determinants
What type of strength matters the most?
Cyclic
Acyclic
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Force Profiling
Explosive Force or Power
Determinants
Which Muscles?
Force
Time (s)
Maximal Strength Index of Explosive Strength (IES)FmaxTmax
Reactivity Co-efficient (RC)Fmax
Tmax x WeightS-Gradient (Start)
F0.5T0.5
A-Gradient (Acceleration)F0.5
(Tmax - To.5)0.1 0.2 0.3 0.4
Fmax
Tmax
0.5Fmax
T0.5
Which variables?Vertical/Horizontal/LateralForces/Powers/Impulses??
(Zatsiorsky, 1995)
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Muscle Profiling
Isokinetic Profiling – Rugby Union (RU) and League (RL)
• Knee flexors/extensors
• Hip flexors/extensors
• Ratios
Assessment‐Program Connect
(Brown et al., 2013, In Press JSMS)
RL. Stronger Hip Extensors
RU. Stronger Knee Extensors/Flexors
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Acyclic Leg Power Training
Assisted (~28%BM) Free Resisted (~28%BM)
Peak Velocity (m.s‐1) 2.8 ± 0.3 2.7 ± 0.2 1.8 ± 0.3
Peak Force (N) 1790 ± 350 1980 ± 360 2080 ± 320
Peak Power (W.kg‐1) 50.4 ± 8.0 49.4 ± 6.0 33.3 ± 8.3
(Argos et al., 2010, JSCR)
(Meylan et al., 2013, )
Assessment–Program Connect
Force‐Velocity Deficits – Resisted/Assisted Jumps
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• How much strength is enough?
• What to monitor?
• Power = F x V Impulse = F x t
Assessment–Program Connect
(Randell et al., 2011, JSCR)
Acyclic Leg Power Training
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Acyclic Leg Power Training
Horizontal/Vertical Deficits – HalteresComparison of haltere/hand held loading kinematics and kinetics at 0, 6, 8, 12 and 16kg (Brughelli et al, 2013, In review with JSSM)
Assessment–Program Connect
(Cross et al, 2013, In Review
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Acyclic Leg Power Training
Eccentric Deficits – Drop JumpsVertical, horizontal and lateral landing GRF from drop heights (15, 30 and 45 cm) and jump distances (40, 80 and 120 cm) – two leg and single leg forward and lateral jumps.
Assessment –Program Connect
(Mothersole et al, 2013, In Review JSCR)
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Acyclic Leg Power Training
Assessment –Program Connect
(Mothersole et al, 2013, In Review JSCR)
Eccentric Deficits
• Instructions
• Haltere training – landing forces
• Assisted/resisted jumping
Assisted (~28%BM) Free Resisted (~28%BM)
Impact Forces (N) 3180 ± 1260 4130 ± 840 5330± 1970
Rate (N.m.s‐1) 46.1 ± 21.4 62.7 ± 12.9 94.0± 43.4
(Argos et al., 2010, JSCR)
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Assessment –Program Connect
(Mothersole et al, 2013, In Review JSCR)
Horizontal Deficits
• Horizontal vector training
• Pulleys and cables
• Haltere training
• Strongman training
• Sled towing
• Treadmill braking
• Plyometrics
Acyclic/Cyclic Leg Power Training
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Cyclic Leg Power Training
Accelerative/Horizontal/Concentric Deficits – Sled Towing
• Loads that decreased sprint times (5 and 10 m) by 10 (~10 kg) and 30% (~30 kg) (Kawamori et al, 2013, Published Ahead of Print)
• Significantly greater improvements with heavy load (~5%) on both 5 and 10 m times
• At 8 m – heavy group decreased resultant (4.3%) and vertical (11.5) impulse. Increase in step frequency (8.1%).
• Horizontal impulse??
• Appropriate loading??
Assessment–Program Connect
(Cross et al, 2013, In Review
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Cyclic Leg Power Training
Horizontal Deficits – Treadmill Braking
Assessment–Program Connect
(Cross et al, 2013, In Review
Braking loads of 4.7, 9.4 and 14.3 kg on acceleration and maximum velocity phases.Contact Time Step Length Step Frequency =
Horizontal Forces
Baseline Brake 4.7kg Brake 9.4kg Brake 14.3kg
Accn 482 ± 109 474 ± 79 560 ± 25* 593 ± 98**
Max Vel 270 ± 78 313 ± 79* 359 ± 97** 410 ±93***
(Cross et al., 2013, Unpublished data)
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Cyclic Leg Power Training
Eccentric/Vertical Deficits – Vest LoadingComparison of vest loading kinematics and kinetics at 0, 9 and 18kg = ~ 10 and 20% BM (Cross et al, 2013, In review JSCR)
Assessment–Program Connect
(Cross et al, 2013, In Review
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Cyclic Leg Power Training
Muscle Stiffness DeficitsTrampoline training – compliant surface necessitates greater development of stiffness (Ferris and Farley, 1997; Kerdok et al., 2002)
Some anecdotal evidence – trampolinists becoming national or WC sprinters.
Sled towing – PrePHV vs Mid‐Post PHV
Vertical and leg stiffness decrease (ES ‐0.76 and ‐2.16)
Vertical force (=) – greater (14.6%) COM displacement (Rumpf et al., 2013, In Review PES)
Assessment–Program Connect
(Cross et al, 2013, In Review
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Change of Direction Factors
Technical Physical AnthropometricMeasurements
Ground-basedMovements
Aerial-basedMovements
Vertical Horizontal Lateral
Relative Power
RelativeStrength
Asymmetry
Leg MuscleQualities
StraightSprintingSpeed
Upon LandingWhile Airborne
BodyPosition
(sport-specific)
Take-off Through Turn 1st FootGround Contact
Take-off
Body Position
StrideAdjustments
Body PositionBody Position
FootPlacement
FootPlacement
FootPlacement
StrideAdjustments
PreliminaryMovements
Joint and BodySegment
Sequencing
Joint and BodySegment
Sequencing
Joint and BodySegment
Sequencing
Joint and BodySegment
Sequencing
Determinants – Assessment – Program Connect
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Lloyd et al., 2013, SCJ
Periodization
(Lloyd et al., 2013, SCJ)
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Periodization
(Nimphius, 2012 SPRINZ Conference)
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Take Home MessagesAgility performance many components
Perceptual decision making factorsCOD factors
AnthropometricTechnicalStraight sprinting speed/COD SpeedLeg strength qualities
Assessment batteries developed to identify sport/position/player needsMatch the correct physiological/mechanical stimulus to player needsContinuous monitoring
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Acknowledgements
Thank You!
Hewit Kritz Rumpf Brughelli Mothersole Cross Brown