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England Basketball Heart Rate Variability

Date post: 12-Apr-2017
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Heart Rate Variability Matt Smith England U18W Strength & Conditioning Coach
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Page 1: England Basketball Heart Rate Variability

Heart Rate Variability

Matt SmithEngland U18W

Strength & Conditioning Coach

Page 2: England Basketball Heart Rate Variability

How much training is the right amount on a daily,

weekly and monthly basis?

Page 3: England Basketball Heart Rate Variability

Monitoring Strategies

Daily Training MonitorRating of Perceived Exertion (RPE)Training LoadHeart Rate Variability (HRV)

Page 4: England Basketball Heart Rate Variability
Page 5: England Basketball Heart Rate Variability
Page 6: England Basketball Heart Rate Variability

Heart Rate Variability

Measures acute and cumulative changes in nervous system function in response to non-specific demands

Page 7: England Basketball Heart Rate Variability

Autonomic Nervous SystemSympathetic

“fight or flight”Parasympathetic“rest & digest”

Increases heart rate Slows heart rateRaises blood pressure Decreases blood

pressureDiverts blood flow to working muscles

Dilates blood vessels

Releases sugar and fats into the bloodstream

Promotes energy storage

Inhibits digestion Stimulates digestionReduces appetite Increases appetiteDilates pupils Constricts pupils

Page 8: England Basketball Heart Rate Variability

BioForce HRV

Page 9: England Basketball Heart Rate Variability

Measuring HRV

Put on heart rate monitor strapPlug in receiver to iPhoneOpen BioForce HRV app

Page 10: England Basketball Heart Rate Variability

Measurement

Page 11: England Basketball Heart Rate Variability

Results

HRV numberDaily change colour indicator

Graph

Page 12: England Basketball Heart Rate Variability

Daily Training ReadinessDaily Change Indicator Training Readiness

GreenNo fatigue. Training readiness is high, largest training loads recommended

Amber

Moderate fatigue. Training readiness is reduced. Sub-maximal training loads are recommended

RedSignificant fatigue. Training readiness is low. Active rest or complete rest is recommended

Page 13: England Basketball Heart Rate Variability

Integrated Web Application

Page 14: England Basketball Heart Rate Variability

Daily Training LoadReadiness Training Load

High Highest LoadingModerate Reduce training load 20-

30%Low No training or

recovery/regeneration

Page 15: England Basketball Heart Rate Variability

Weekly HRV LoadDaily Change Indicator HRV Load Scale

Green + 1 pointAmber - 1 point

Red - 2 points

Page 16: England Basketball Heart Rate Variability

Weekly HRV Load Total6-7 3-5 0-2 < 0Low Moderate High Maximum

Page 17: England Basketball Heart Rate Variability

Some Conclusions

Consistent monitoring over time is the most important factorWork with what you have. Teams require different strategies than individualsTrack the data and look for trendsGive it time. Learning how to effectively manage the training process is not easy and requires time, effort and persistence

Page 18: England Basketball Heart Rate Variability

THANK YOU

@coachmattsmith


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