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Foundation Speed, Agility & Quickness Coaching Certificate in Shinty Course Resource
Foundation Speed, Agility & Quickness
Coaching Certificate in Shinty
Course Resource
Foundation Speed, Agility & Quickness Coaching Course
PART 1
Coaches Section
Course Description:
The purpose of this course is to give coaches a basic understanding of SAQ principles and to be able to design and deliver an SAQ programme, linked to Shinty skills, with a minimum of specialised equipment.
In the 2008 season a “Needs Analysis for Speed, agility and quickness training” was carried out at Newtonmore Camanachd Club. During this analysis it was found that Shinty is a multi-sprint and multi-directional sport. In an average match, players sprinted between 5 and 40 meters at a time and had a rest period between sprints of between 5 and 20 seconds when the ball was in their zone of the pitch. It was also established that players had to have a high degree of explosive strength and agility to cope with the demands of the sport. As a result interval type speed endurance training was developed to mimic the movement patterns and rest periods of shinty.
In 2012 the aforementioned needs analysis was again carried out at Lovat Shinty Club and the previous results confirmed. The introduction of SAQ training has been proven beneficial in Shinty and is evidenced by improved results from both clubs.
At the end of the course coaches will be able to design, demonstrate and deliver an SAQ session using basic equipment. They will also be able to analyse and fault correct the movements of their players and design a periodised training plan. Coaches will also be able to deliver a dynamic warm up.
What Is Speed, Agility and Quickness Training?
It is a system of progressive exercise and coaching designed to develop basic motor abilities, balance, co-ordination and ultimately complete control of body movement. The aim is to further develop fundamental movement skills so that they may be integrated into sport, leisure, health and fitness patterns of movement. The system is suitable for children and adults of all levels and abilities and people with Special Needs. The major benefit to this type of training is that while improving players movement skills the players enjoy it.
Speed
Blinding speed, rapid acceleration changes, explosive lateral movement, lightning fast response. These are the qualities top athletes possess; it is what separates the best from the rest. Fast lateral, linear and vertical movement skill makes a champion. Once thought to be entirely genetic, it is now proven that these skills can be trained, nurtured and improved.
Agility
All shinty players need to be able to explode and react quickly and initiate movements from different body positions. Once thought to be predetermined by genetic make-up, it is now proven that great improvements can be made through logical and intelligent training. Agility training helps players adapt and be better equipped to cope with the “chaos” and random nature of shinty.
Quickness
Quickness is another term given to explosive movement. This is what helps the Full Forward explode onto a ball and accelerate past the defender to make the space to score whilst maintaining perfect balance and co-ordination.
Quickness training begins with innervation where movement patterns are activated repeatedly at very high intensities, for short periods of time. This uses a phenomenon called the “stretch shortening cycle” (SSC). This involves the link between the nervous system and the rapid action of the muscle fibres. The process can be likened to stretching a rubber band to develop tension and then letting it snap back releasing large amounts of energy. We will look at improving the neuro-muscular system used in this process so that lateral, linear, vertical or any combinations of these movements are automatic, explosive and precise.
Anatomy and Physiology
This is a brief overview of the systems and structures of the human body that are relevant to this type of training. A detailed account is out with the scope of this course and therefore it is recommended that you consult the further reading list in the reference section if you wish further information.
In the most basic terms possible, when we have the “idea” to move, for example our left arm, the impulse fires in brain cells called dendrites. It fires electricity from one dendrite to another across the synaptic gap forming a neural pathway. The brain directs this electricity down the spinal cord and into the nervous system. It then travels down the system to the selected muscle and causes it to contract or innervate and work the joint.
FIGURE 1
Neural Pathway Motor unit innervating the bicep
A single nerve supplying a muscle is called a motor neuron. A single motor nerve plus all the fibres it connects to and works is called a motor unit.
When a motor unit reaches its firing threshold, every muscle fibre in the motor unit it supplies will contract to its maximum. This is called the “all or none” principle and governs the strength of muscle contraction.
The strength of muscle contraction is dependent on 2 main factors:
1) The frequency of nerve impulses2) The number of motor units recruited for the task
The frequency of nerve impulses will decide whether the muscle fibres reach their firing point and contract. If the impulse is not enough the threshold will not be reached and the fibres will not contract. This demonstrates how the body co-ordinates the strength of muscle contraction for different tasks. For example, you would not want to recruit the same number of motor units for performing fine motor skills such as brushing your teeth as performing a gross motor movement such as a vertical, explosive jump. This process relies on our brain estimating the task we need to perform and from prior experience the amount of power we need to perform it.
During training we will deliberately target these factors to increase the firing rate of muscles, the potential number of motor units recruited and the amount of force generated in the shortest time.
Muscle Action During Training
The intention of this training system is to increase the maximum amount of force during controlled and balanced movement patterns. The Stretch Shortening Cycle (SSC) is what makes this possible. An example of SSC in action during shinty would be at the top of a players back swing as they prepare to recoil and forcefully start the down swing and impact the ball. Or the rapid pumping of arms as the elbow drives back and then explosively kicks forward in a sprint.
Muscle Fibre Types
Muscles are made up of individual fibres. These fibres are made up of a mixture of slow twitch and fast twitch fibres. An individual who is good at power and sprint type events will have a larger percentage of fast twitch muscle fibre. A person good at endurance type events such as long distance running will have a higher percentage of slow twitch muscle fibres
In terms of what makes our muscles display such different capabilities is dependent on 2 key characteristics:
1/ Contraction Speed
2/ Method of generating energy
Slow twitch Fibres
Slow twitch fibres are capable of producing submaximal forces over prolonged periods. These fibres are involved in aerobic activities as they generate their energy in the presence of oxygen
Fast Twitch Fibres
Fast twitch fibres can reach their maximum contraction very quickly – varying from 5-50(Ms) and generating considerable force. They can generate their energy much quicker than slow twitch fibres and they are anaerobic or don’t rely on oxygen. These fibres can be further classed as type IIa which have more endurance type capabilities and type IIb which are more speed orientated.
What is interesting for us as coaches is the ability these fibres have to adapt to a type of stimulus and change their characteristics. For example, research has proven that it is possible to train fast twitch fibre to act like slow twitch and vice versa
Train Slow, Play Slow
If we train our bodies to move and react slowly then that is exactly what we will get. A shinty player needs to perform movements quickly and with precision. It is counterproductive if a coach uses methods that are sub-maximal. The coach who advises long slow uni-directional running for their multi-directional shinty players is clearly missing a principle of training – Specificity.
Conditioning that focuses on slow steady state running and trying to develop speed and explosive movement when players are fatigued will only be counter-productive and will increase the risk of injury.
Research has shown that neglecting recovery within and between training sessions will lead to an accumulation of fatigue. As a result the players bodies will recruit slow twitch muscle fibres, inhibit the firing rate of motor units and ultimately develop “one paced” players who are likely to breakdown and develop an overuse injury.
SHINTY IS A MULTI-SPRINT AND MULTI-DIRECTIONAL SPORT!
REMEMBER TRAIN FAST AND FRESH!
Planning Programmes
When planning programmes the coach must consider many factors including:
Age of Participants. Great differences and variations exist between age groups. Participants whether children or adults should progress to the next stage when ready not simply because they have reached a certain age or stage of the programme. This will have certain issues regarding intensity and certain elements of training e.g. plyometric and resistance training.
Ability/skill level: Not all of your players will have the same physical abilities. Programmes have to match the level of the individual or group. Training that is too complex or too specific too soon will only lead to demotivation, confusion and potential injury.
Previous Experience: The work demand on the players should be proportional to their performance. This can be tricky to estimate but this is where the coach has to try and gain background knowledge of their group.
General Health and Fitness: Don’t ask more of your players than they can give. Allow and adapt for injured players. Asking someone to do something that is way out of their depth is a sure way to demotivate them.
Gender Differences: Structural and physiological differences can play an important role in the performance and response to training especially during puberty. Research suggests that men and women are roughly equal in their ability to cope with high volumes of training but differ in their ability to tolerate the degree of intensity.
Additional Training: It is essential that you are aware of what your players are up to away from the club. Adequate rest within and between sessions is essential for your players to benefit from the training.
Lifestyle and Recovery: Poor sleeping and relaxation habits, poor diet, heavy work, school and family commitments etc. All take their toll on the body’s recovery capabilities. A player who neglects their diet, works and parties hard will never be able to maximise their training capabilities and is likely to burn out or get injured.
Injury Status: Coaches should be constantly screening their squad for previous or existing injuries. This training can help prevent injuries but they must be managed appropriately.
Motivation: Well motivated players are more likely to work hard and stick to your designed programme. Sessions that are fun, challenging and productive will help encourage a positive attitude. To stop monotony and boredom in training the coach should be creative and by having a large resource of base drills allow for periodic changes. Use simple changes to adapt and change the drills.
Training Facilities: Sometimes we don’t have access to custom built facilities. The training surface, environmental conditions and available resources can affect the quality and safety of our sessions. The coach needs to be flexible and have a contingency plan when these factors arise.
Adaption
The desired outcome for all our planning and training has to be an improvement in performance. Whether it be to reduce soft tissue injury in the First team defence, record a new PB for a 40m sprint by the Second team wing Centres or to see the improvement in our star Primary 1 Full Forwards balance and body control
These improvements occur as a direct result of training and the ability of the body to adapt. The degree of adaption depends on a sufficient volume, intensity and frequency of training. The key word is “sufficient”.
For example we all know that with resistance training if we do sufficient intensity, volume and frequency we will become stronger and our muscles will get bigger.
The adaptions induced by this course will mainly occur in the neuromuscular system, resulting in structural and metabolic changes within fast twitch muscle fibres, an increase in the frequency of firing rates of the motor units and an overall improved efficiency and co-ordination of movement patterns.
The adaption process is the result of a constant alteration between stimulation (training) and compensation (recovery). This can only happen if the training is sufficiently hard to reach the players threshold i.e. we need to make a small but appropriate increase to make adaptions happen. Not enough and the adaptions won’t occur. Too much and the process of adaption lessens leading to a decline in performance and potential injury.
FITTS
Frequency
This refers to the number of training sessions per week. See below “Quality not Quantity”
Intensity
This means how hard the work is. Various methods can be used to rate and quantify the intensity of effort. (Heart rate, perceived effort, percent of maximum effort, number of foot strikes etc.)
The intensity can be varied by altering any of or a combination of
Repetitions performed
Rate of movement
Range of movement
Rest periods
Increasing /decreasing resistance
Increasing/decreasing distance
Time
This refers to the total length of training time as well as the duration of the drill/exercise and the length of the rest period.
Type
This refers to the type of fitness components trained (speed, strength, endurance, etc.) and the type of exercise used (plyometric, resistance training, continuous running, etc.)
Specificity
Keep your training as shinty specific as possible. Keep in mind the nature and demands of the sport and typical work rest ratios. Specific movement patterns and muscle actions. Speed and range of movements performed as well as the specific needs of any players positional role.
Recovery
This is one of THE most important training principles. We do not make our gains in the gym or training. The gains and improved performance occur as a result of adequate rest and the body adapting to the stress it has undergone. MORE IS NOT ALWAYS BETTER. It’s essential to remember that quality training is superior to quantity. Repetition is the key to learning new skills, boredom is counterproductive and excessive quantity can lead to injury.
Fatigue is the enemy of developing speed!!
Part 2
Coaches and Players SectionWARM UP
Why Warm Up?
Players should warm up to physiologically and psychologically prepare for the activity they are about to take part in, to raise the heart rate, core body temperature and warm up the synovial fluid. (Synovial fluid lubricates the joints).
Or if you ask any player of any age they’ll tell you its purpose is “to stop them getting hurt” or to “prevent them pulling a muscle.”
As can be seen above it should be about much more than that. It should be about getting both the mind and the body ready for the specific activity they are about to take part in. Dynamic warm up, warming up on the move as opposed to active static or passive static stretching should be used in most training situations and certainly all pre-match situations. This is because research has proven static type stretches to de-power the major muscle groups for up to 60 minutes. The warm up should also be sport specific and include movements commonly used in shinty.
Outlined below is a shinty specific dynamic warm up routine.
Warm up Star
Phase 1
X
X
X
O
X X X O 15M O X X X
O
X
X
X
Key
Player X
Cone O
Equipment 2 balls
1 caman per player
Time 10 minutes
1/ Passing: One at a time players enter the grid running towards the centre dribbling a ball. On reaching the centre they pass the ball to a player on the outside of the grid as directed by the coach.
Sequence: Player straight ball left
Player straight ball right
Player right ball left
Player left ball right
2/ Blocking: two players from cones facing each other enter the grid. One with the ball, one without. The player with the ball takes a controlled “shot” on reaching the centre. Other player blocks and competes for the ball. Both players exit the grid on the opposite side they entered.
3/ Clicking: 2 players from the same cone enter the grid one behind the other. First player dribbling a ball, player 2 timing his run. On reaching the centre player 1 takes a controlled shot and player 2 clicks them.
4/ Aerial ball control: player one enters the grid dribbling the ball and flicks the ball into the air to a player on the outside of the grid. Player on the outside controls it in the air with his stick and takes it into the centre and flicks to another on the outside. Next time round player one uses “keepie uppie” skills and flicks high for the outside player to control on his chest. The order is coach led using the above sequence.
Phase 2
Equipment: 4 cones laid out as above
Time 5 minutes
Using the above grid, the players jog around the outside of the cones in a circle. The players perform 10 reps of the following exercises as direct by the coach one after the other without stopping.
1/ High Knees
2/ Heel flicks
3/ Jog backwards then forwards
4/ Side step facing in
5/ Side step facing out
6/ Fast feet for a count of 10 x2
After every set of reps the coach calls for a sudden and fast change of direction so that both sides of the body are worked equally.
Phase 3
X X X X X X X X X X X
O O O O O O O O O O O
Lines of cones 5m – 15m apart depending on player age/ability/fitness
O O O O O O O O O O O
Key
Player X
Cone O
Equipment Cones
Time 15 – 20 minutes
As outlined below the players are led by the coach through a thorough dynamic stretching sequence. Each motion is performed forwards to the line and then immediately with the player walking backwards to their original position still performing the exercise without turning round. This helps activate the proprioceptors and builds co-ordination.
1/ Walking on balls of feet
2/ Russian walk
3/ Skipping
4/ Skip for height
5/ Knee out skip
6/ Knee across the body skip
7/ Lunges
8/ Arm Flicks
9/a) Hand to knee
9/b) Hand to toe
10/ Partner work: Leg swings, Knee drive, Resisted jumps
11/ 3 lunges 50% sprint, 3 lunges 60% then 70%, 80% and finally 3 reps of 100% jog back to the start line to reset on each rep.
12/ Superman
Finally, to finish, rotate the grid through 90 degrees and 3 reps of sprinting the full length practising correct sprinting technique.
Mechanics of Sprinting
When we learn to walk our parents help and guide us through our first steps. Once we are steady on our feet and have gained confidence we are then left to it and learn to run through trial and error. Very few people run well naturally. All top runners are coached intensively on their technique. In this next section we are doing to look at how to run well. And fast.
Starting Stance Running phase
Square feet Arms pumping
Top half of the body Cheek to cheek
Leaning slightly forward Elongated stride
Weight on balls of the feet High knees
Head up Head up
Deceleration
Hips low and straight
Weight on heels
Pump arms
Fast foot strike
Head up
Quality Movement Checklist – Starting Stance
Correct Incorrect SolutionFoot position Shoulder width part
On balls of the feetStraight - linear
Too wideToo close
Use chalk or marker spots or cones on the surface to indicate best position
Arms Held ready at 90degs one forward one back
Arms by sideShoulders shrugged with arms too high Tight and restricted or tensed
Provide constant feedback on arm technique. Practice holding arms in correct position, then accelerate arms as if starting to run.Use string or an elastic band looped around index finger/thumb and point of elbow to hold correct position of 90degs
Hips Need to be high – tall – slightly forward
SunkTwisted
Head held tall and upright. Stomach held in, focus on keeping the hips held high and slightly lean forward to the running direction. Keep chin off chest. Focus on good linear body position.
Head position Held high Eyes forward on target
Held down, turned, looking up
Pick an object in the distance, a target, focus on that object.
Quality Movement Checklist – Running Phase
Correct Incorrect SolutionStride Length Medium for the
individualToo longToo shortErratic
Use marker spots, cones or frequency canes to mark out correct stride length
Stride frequency Balanced for the individual
Too quick Too slow
Use marker spots, cones or frequency canes to mark out correct stride length
Arm action Fast90degs angle at the elbow. Hand above the shoulder. Hand behind the hips.
Slow to medium Arm drive drills. Use short sharp sets of on the spot fast arm bursts. Use light hand weights for 8-9 seconds then perform contrast arm drives as quickly as possible afterwards.
Arm drive Chin to waistHand/wrist firmHand open
Arms across the body.Hands low or at the side. Held in a stiff or angled position. Balled fists.
Arm drive drillsBrush the inside of the wrist against the waist band then touch the chin with the thumb. Large elastic bands looped from the index finger/thumb to around the elbow, then perform arm drives. Buttock bounces
Head Held high, keep upEyes forward, focus on the target
Held down, turned, looking up, rocking from side to side
Pick an object in the distance and focus on that target.
Body Position – Trunk (i)
TallStrong
SunkSoftBent
Head up, hold stomach in, hips slightly forward and square
Body position – Trunk (ii)
RelaxedCalm Comfortable
Too tenseToo looseDistracted
Imagine accelerating quickly with power and grace. Calmed and relaxed. Breathing controlled. Visualise doing it easily.
Foot action Active plantar flex (toe down)Dorsi flex (toe up)
Flat footedHeel first to strike the ground. Inactive plantar/dorsi (toe up/toe down) flex
Focus on balls of feetRemove built up heel shoes. Practise plantar/dorsi flex skip. Ensure there is a slight
body lean forward. Quality Movement Checklist – Deceleration
Correct Incorrect SolutionArms 90degs. Increase speed
of drive on deceleration
Slow arm driveNo arm driveArms dropped by the sides
Provide feedback as soon as deceleration commences of “arm drive”Use string or elastic bands looped from index finger/thumb around elbow to hold correct position of 90degs. Use light hand weights that are released on the deceleration phase.
Feet Shorten stride to smaller steps
Maintain long strides Use frequency canes, marker spots, cones, or a short section of fast foot ladder on the deceleration phase
Head Raised slightly, eyes up Chin down on chestHead turned to the side
Prior to the phase beginning the player focuses on an object in the distance.Coach calls “head up” as the phase begins.
Hips Lean back Remained forwardLop sided/twistedSunk
Focus on the head being brought up. This will change the angle of the hips.
Trunk Brought upright Remain tilted forwardBent
Get the player to focus on
1. Head up2. Trunk up3. Hips back
Work on this combination during deceleration
Heel Weight transferred to heelHeel first
On the toes Too much weight forward on the balls of the feet
Get the athlete to focus on
4. Head up5. Trunk up6. Hips back
Work on this during deceleration. It will also impact on the spine and transfer to the heel striking the
ground first on deceleration.
Sprinting Drills
In 2008 a “needs analysis for Speed, Quickness and Agility training” was carried out at Newtonmore Camanachd Club. During this analysis it was found that on average players sprinted between 5 and 40 meters and had a rest period between sprints of 5 and 20 seconds when the ball was in their zone of the pitch. As a result interval type speed endurance and SAQ training was developed to mimic the movement patterns and rest periods of shinty.
All of the drills used on this grid require the coach to constantly and consistently emphasise the use of good technique as outlined above. This type of grid gives a good view of all of the players at all times but the coach must change position regularly. This will help them pick up on technique faults and help them get the best out of the session for their players.
The drills can be adapted by manipulating the following training variables
Distance covered or time taken to complete each repetition
Intensity/work rate of each rate
Number of reps
Recovery time between reps
Activity performed between each rep
Remember that positional differences and level of performance will affect these variables
In every drill the start line is the yellow line
Drill 1
Players line up at the start line and on the signal sprint to the blue line using good technique. On arriving at the blue line the players run through at full speed and slow down gradually once passing the line. The players return to the start line at a recovery jog (just above walking) pace and line up to go again.
5 reps of each line then sufficient rest to allow the heart rate to drop to near rest rate.
Drill 2
Players line up at the start line and on the signal sprint to the blue line using good technique. On arriving at the blue line the players decelerate as late as possible to the blue line and then return to the start line running backwards as fast as possible.
5 reps of each line then sufficient rest to allow the heart rate to drop to near rest rate.
Drill 3
Players line up at the start line and on the signal sprint to the blue line using good technique. On arriving at the blue line the player decelerates as late as possible to the blue line and performs a pre-turn to turn and return to the start line. Players turn on opposite sides on each rep. Pre-turns are described and discussed later in this coaching manual in the hurdles technique section.
5 reps of each line then sufficient rest to allow the heart rate to drop to near rest rate.
Drill 4
Players line up at the start line and on the signal sprint to the orange line using good to technique. On arriving at the orange line the player decelerates as late as possible and performs a pre-turn to turn and sprint back to the start. 5reps. The player than does the same for 5 reps at the
green line. At the red and blue lines the player decelerates as late as possible to the line and returns to the start line sprinting backwards. 5 reps at each line.
Drill 5
The players line up at the start line. The coach stands on the far side of the orange line from the players. On the go signal the players sprint straight down the grid towards the coach as fast as possible with good technique. The coach then uses hand signals to instruct the players.
Coach points left, player turns that direction using a pre-turn and sprints back to the start line.
Coach points right, player turns that direction using a pre-turn and sprints back to the start line.
Coach points straight down, player decelerates as quickly as possible and returns to the start line as quick as possible backwards.
Coach raises his hand in the air, players decelerate as quick as possible, drop to the ground, perform 1 press-up and sprint to the end line. Coach must emphasise “head up” as the player gets off the ground for the second phase sprint.
Arm Drive Exercises
Drill 1
Standing Arm Drive with Partner
Aim: To perfect the correct arm drive technique
Description: Player 1 stands with a partner standing behind their back. Player 2 holds the palms of their hands in line with player 1 elbows fingers pointing upwards. Player 1 pumps their arms as if sprinting so that the elbows smack players 2 hands.
Key Factor Analysis: Arms work in a linear motion, not across the body. Elbows at 90degs. Hands/shoulders/neck relaxed. Wrists brushing waist band. Hands moving cheek to cheek/hip to lip. Encourage speed of movement to hear the smack.
Drill 2
Buttock Bounce
Aim: To develop explosive arm drive
Description: Player sits on the floor with their legs straight out in front and body erect. Player slowly builds arm speed until reaching full speed. The power generated should be large enough to make the player bounce on their buttocks.
Key Factor Analysis: Arms move in a linear motion, not across the body. Elbows at 90degs. Hands/shoulders/neck relaxed. Hands should move from cheek to cheek/hip to lip. Encourage speed of movement and power to get the bounce.
Explosion/Reaction Exercises
Aim: All of these exercises are designed to help your players improve their first explosive burst off the start line and/or their speed of reaction.
Drill 1
Players stand at the blue cones, facing each other and work in pairs. Balls placed on top of the green cones. Coach calls various body parts, player places hand there until the coach calls “ball” when the player has to sprint and pick up the ball. Winner is first to the ball. Do not allow players to dive for the ball.
Constantly emphasise good stance and arm drive.
Drill 2
Player 1 stands at the blue cones. Player 2 stands at the green cone holding a ball. On the coaches signal the player 2 tosses the ball in the air and player 1 sprints forward and attempts to catch it. Player 2 must toss the ball straight up and not towards the sprinting player. As the players improve, player 2 changes to a lower toss or drop.
Emphasise a good starting stance and good, powerful arm drive.
Drill 3
The game starts with Player 1 “in charge”. On the coaches signal Player 1 moves quickly forward, back or sideways. Player 2 must maintain the gap and mirror Player 1 movements. When the coach signals player 2 takes over the lead.
Emphasise fast arm and foot movement.
Hurdle Drills
Drill 1
Dead Leg Lifts
Aim: To develop a quick knee lift and the positive foot placement required for effective sprinting.
Equipment: Using hurdles, marker dots, cones or sticks place approximately 6 obstacles in a straight line about 2 feet apart.
Description: Player must keep the outside leg straight in a locked position. The inside leg moves over the obstacles in a cycling motion. The inside thigh should end up being level with the ground and the foot straight down, NOT the knee flicking the foot up over the obstacle. The outside leg swings along just above the ground.
Key Factor Analysis: Bring the inside knee up to just below 90degs. Point the toes up. Bring the inside leg back down quickly between the hurdles. Increase speed as the technique improves. Maintain correct arm drive. Maintain an upright posture, strong core and keep the head up.
Variations/progressions: Place several different coloured cones 2 meters from the last hurdle at different angles. As the player leaves the last hurdle the coach calls a colour for the player to sprint to.
Add in carrying a caman. Once the player has found their balance with this, start adding in balls by either rolling them along the ground or tossing them in the air for the player to pass back.
Drill 2
Pre Turn
Aim: To develop quick, efficient steps and running technique.
Equipment: Use hurdles, marker dots, cones or sticks place 6 obstacles in a straight line approximately 2 feet apart.
Description: Player runs down the line of hurdles, crossing over each one with the same lead leg. The aim is just to clear the hurdle. Repeat the drill using the other leg as the lead.
Key Factor Analysis: The knee lift should be no more than 45degs. Use short, sharp steps. Maintain strong arm drive. Stand tall, don’t sink in the hips and keep the head up.
Variations/progressions: Place several different coloured cones 2 meters from the last hurdle at different angles. When the player reaches the last hurdle the coach calls the colour of cone that the player is to sprint to.
Add in carrying a caman. Once the player has found their balance, start rolling a ball along the ground and/or tossing a ball in the air for the player to pass back.
Drill 3
Linear Double Footed Jumps
Aim: To develop maximum control while taking off and landing and develop controlled directional power.
Equipment: Use hurdles, marker dots, cones or sticks in place 6 obstacles in a straight line approximately 2 feet apart.
Description: Player jumps over each hurdle in quick succession until all the hurdles have been cleared.
Key Factor Analysis: Use quick rhythmic arm mechanics. Do not sink in the hips at the take-off and landing phases. Land and take off on the balls of the feet. Stand tall and look straight ahead with the head up. Maintain control. Gradually build up speed.
Variations/progressions: Jump 2 forward 1 back.
Place several different coloured cones 2 meters from the last hurdle at different angles. On reaching the last hurdle the coach calls which cone the player has to sprint to.
Add in carrying a caman. Once the player has found their balance the coach can start rolling balls along the ground or tossing them in the air for the player to pass back.
Drill 4
Lateral Side Step
Aim: To develop efficient and economical lateral side steps.
Equipment: Use 6 hurdles side on 1 meter apart and staggered laterally. Position a finish cone in the same pattern as the hurdles.
Description: Player works inside the channel created by the hurdles. They step over each hurdle with one foot as they move laterally down and across the channel.
Key Factor Analysis: Bring the knee up to 45degs over the hurdle. Don’t over stride across the hurdle. Maintain strong arm drive. Keep the hips square and the head up. Don’t sink in the hips.
Variations/progressions: Perform the drill backwards
Add in a caman. Once the player has found their balance the coach can roll or toss balls to the player to be passed back.
Ladder Drills
Drill 1
Lateral Double Step Runs
Aim: To develop lateral fast feet with control, precision and power.
Equipment: Fast foot ladder
Description: The player covers the length of the ladder moving sideways by placing a foot in each ladder space.
Key Factor Analysis: Maintain correct running form/ arm drive. Start slowly and gradually increase speed. Maintain an upright posture, head up. Stress that quality not quantity is important. Push off from the rear foot.
Variations/progressions: Place a cone outside one of the ladder squares. When the player reaches the square directly opposite it, they step out and then step back into the ladder. Gradually increase the number of cones. They can be placed on both sides.
Add a caman. Once the player has found their balance the coach can roll or toss balls to the player to be passed back. Back and forehand can be emphasised.
Drill 2
Lateral In and Out
Aim: To develop lateral in and out fast feet with control, precision and power.
Equipment: Fast foot ladder
Description: The player covers the length of the ladder by running down the side and stepping in and out of each ladder space with the leg nearest the ladder.
Key Factor Analysis: Maintain correct running form/arm drive. Start slowly and gradually increase speed. Maintain an upright posture. Head up and focus on a target in the distance.
Variations/progressions: Introduce stepping into every second ladder space.
Randomly place a cone into the ladder spaces for to signal where to step in and out on.
Add a caman. Once the player has found their balance, add a ball to be passed back.
Drill 3
Icky Shuffle
Aim: To develop control and balanced lateral movement.
Equipment: Fast foot ladder
Description: The player travels ladder performing two feet in one foot out. Then two feet in one foot out on the opposite side.
Key Factor Analysis: Maintain correct running form/arm drive. Start slowly and gradually increase speed. Look for quality. Keep off the heels; stay on the balls of the feet. Don’t sink the hips. Don’t skip/jump with two feet in the air.
Variations/progressions: two feet in two feet out. Add a caman. Once the player finds their balance, add a ball either tossed, rolled or a mixture of both.
Drill 4
Double Step Runs
Aim: To develop very fast linear feet with control, precision and power.
Equipment: Fast foot ladder.
Description: The player travels down the ladder by placing both feet in each ladder space.
Key Factor Analysis: Maintain running form/arm drive. Start slowly and gradually increase speed. Maintain an upright posture with head up. Stress quality.
Variations/progression: Change lead leg. When coach calls change player changes the lead leg. Alternate lead legs i.e. first square left foot, Second Square right foot etc.
Add a caman. Once the player has found their balance the coach can roll and/or toss a ball to be passed back.
Drill 5
Hop Scotch
Aim: To develop combined jumping techniques, balance and co-ordination.
Equipment: Fast foot ladder
Description: The player covers the length of the ladder by jumping into the ladder with both feet together then jumping into the next square with their feet outside either side of the square, repeating this motion all along the ladder.
Key Factor Analysis: Maintain correct jumping form/mechanics. Start slowly and gradually increase speed. Maintain an upright posture with the head up. Stress quality. Keep off the heels.
Variations/progression: Place a cone in a square, here the player repeats the last jump again i.e. another jump with the feet across the ladder or with feet in the ladder.
Instead of landing with two feet inside a square change it to landing on one foot.
Add a caman. Once the player finds their balance, toss and/or roll a ball for them to pass back.
Drill 6
2 Forward 1 Back
Aim: To develop forwards and back momentum, balance, stability and control.
Equipment: Fast foot ladder
Description: The player takes two steps forward and one step backward. This pattern of movement is repeated along the length of the ladder.
Key Factor Analysis: Start slowly and build up speed gradually. Ensure correct running form/arm drive. Ensure good arm drive when going forwards AND backwards. Maintain an upright posture with the head up and a strong core.
Variations/progression: Place a cone in one of the squares of the ladder. When the player reaches it they step out the ladder and then back into the next square and continue down the ladder.
This drill can also be performed sideways. Remember to work both left and right shoulders.
Add in a caman. Once the player has found their balance, balls can be tossed and/or rolled for the player to pass back.
Notes
Bibliography
Bompa, T.O. (1999) Periodization Theory and Methodology of Training (3rd Edition) Kendall and Hunt Publishers.
Bompa, T.O.(2000) Total Training for Young Champions. Human Kinetics Publishers.
Gallahue, D.L. and Donnelly, F.C. (1996) Developmental Physical Education for All Children (4 th Edition) Human Kinetics
Behm, D.G., Button, D.C. and Butt, J.C. (2001) “Factors affecting force loss with prolonged stretching.” Canadian Journal of Applied Physiology, Vol. 26, No3, pp.262-72
Fowles, J.R., Sale, D.G. and MacDougall, J.D. (2000) “Reduce strength after passive stretch of the human plantar flexors”, Journal of Applied Physiology, Vol. 89, pp. 1179-88
Herbert, R.D. (2002) “Investigations into the Effect of Static Stretching On Injury Reduction” British Medical Journal [325:468-70]
Kokkonen, J., Nelson, A.G., and Cornwell, A. (1998) “Acute muscle stretching inhibits maximal strength performance” Research Quarterly for Exercise and Sport, Vol.4, pp. 411-15
Knudson, D., Bennett, K., Corn, R., Leich, D., and Smith, C., (2001) “Acute effects of stretching are not evident in the kinematics of the vertical jump” Journal of Strength and Conditioning Research, Vol.15, no.1, pp. 98-101
Poe, R.P., Herbert, R.D., Kirwan, J.D. and Graham, B.J. (2000) “A randomised controlled trial of pre exercise stretching for the prevention of lower limb injury” Medical Science Sports and Exercise Journal [32:270-70]
Fletcher, I.M. and Jones, B. (2004) “ The effect of different warm up protocols on 20meter sprint performance in trained Rugby Union players” Journal of Strength and Conditioning.
Other Courses/Workshops Available for ProCoach Scotland
Course Title Yes, I’m Interested No, I’m not interested MaybeBasic Plyometrics for
shintyBasic Olympic weightlifting
(Freeweights) for shinty
Basic use of Gym Machines for shinty
Level 1 Speed, Agility and Quickness for
shintyPlease add details of any other fitness related course you may be interested in.
