Throwing Drills to Increase Velocity

Great drills! Encourage throwing with the whole body so you not only throw harder, you'll throw SAFER!

For Triforce

Recovery Training - A Key Element of Maintaining Performance

Recovery Programs for Maintaining Peak Performance

Another great article from Peak Performance! Have a look at their website:

http://www.pponline.co.uk/

  When planning training programs for athletes, it is easy to write down sets, reps, times, volumes, intensities and loads. However, structuring a recovery program to effectively allow adaptation to take place between training sessions is a lot trickier, as James Marshall explains

Before we look at how recovery can be optimised, it’s important to understand why it’s important. This is crucial for both coaches and athletes; coaches because they are going to have to plan time and resources to assist recovery, and athletes because they are going to have to implement the strategies.
According to ‘supercompensation theory’ (see figure 1), after the body has been exposed to a stressful situation, providing that adequate recovery has taken place, it will adapt and become stronger (1). Without further exposure to this stimulus, the body will soon return to its previous state. However, if further training takes place during the supercompensation phase, then more work or higher intensities can be tolerated. But if training takes place too soon, recovery is incomplete, less work can be done and the athlete risks fatigue, injury or burnout

Fatigue comes in different forms, including central, peripheral neural, hormonal and psychological; the recovery process therefore needs to target all these different areas. Different aspects of fatigue require different amounts of recovery, and it is very difficult to balance these recoveries. For example, competing in a final of a competition may actually be physically easier than a training session, but the emotional, psychological and hormonal stress will be much greater and this should be taken into account when planning post-competition training.

Where recovery is useful is in trying to reduce the time between training stimulus and supercompensation. Inadequate recovery strategies will mean that you’re not prepared to train at the next session; instead of enhancing training status, another session actually puts you back. There are some times when inadequate recovery might be planned, such as on a training camp for a few days, but this must then be followed by a few easier days to allow supercompensation to take place. However, during hard competitive phases of the season, time might be one thing the coach doesn’t have, so enhancing the recovery becomes crucial.

Comparing recovery strategies

Which recovery strategies are best in a realistic training environment? Researchers from Australia looked at recovery interventions on netball players following a simulated netball circuit training session(2). The players performed the same circuit on two consecutive days and followed one of four recovery interventions:

·    Passive recovery;

·    Active recovery;

·    Cold water immersion (CWT);

·    Contrast water therapy.

All four of the interventions were performed for 15 minutes, with the passive recovery group sitting still for all that time. The active recovery group performed low intensity exercise at 40% of their maximum oxygen uptake (VO2max), while the cold water immersion subjects sat in a cold bath (9.3C) up to the top of their hip bone for 5 minutes, followed by 2.5 minutes out of the bath – repeated twice. The contrast water therapy group also sat in a similar temperature bath, but this time for 1 minute, then had a warm shower (39.1C) for 2 minutes and did this five times in total.

Recovery was assessed by subsequent performance (20m sprints, vertical jumps and total circuit time) as well as measurements of lactate, heart rates, ratings of perceived exertion and muscle soreness. The results showed that there was no difference statistically in performance on the two circuits or on the physical measurements for any of the recovery interventions (the fact that there was a whole 24 hours of recovery time between the two sessions may account for this, and that the circuit was challenging, but not maximal).

However, there was a difference in perceptions of recovery; the subjects who did cold water immersion and contrast water therapy perceived themselves as better recovered. This may be important as it shows the relevance of mental recovery in the process. It also highlights the need to keep recovery strategies tuned to the individual.

Compression clothing

Another study on netball players also found no difference in performance following an intervention – this time using compression tights(5). The subjects did five sets of 20 drop-jumps from a 60cm height, followed by an immediate jump up as high as they could, with a 2-minute rest between sets. The two recovery interventions were either wearing compression tights for 48 hours afterwards or just wearing normal clothing.

The results showed that there was no difference in performance between the groups in subsequent sprint tests; both groups ran slower 48 hours after the drop jumps than before. However, perceived muscle soreness was lower in the compression garment group compared to the control group after 48 hours. There was also a slight reduction in CK levels (see box 2, below) in the female compression garment group after 24 hours compared to the controls, but no difference after 48 hours. Moreover, subjects who used compression tights reported that the tights were uncomfortable at night, as they raised their body temperature and disrupted their sleep.

By contrast, a study on New Zealand provincial rugby players found that compression garments did help reduce CK levels compared to passive recovery(7). Contact sports such as rugby and boxing have been shown to produce higher levels of CK following the match, than in similar training sessions with no contact(8,9) so CK is definitely a useful marker of measuring fatigue in these sports.
The rugby players followed one of four recovery protocols post match:

·    Passive recovery (sitting on the bench for 9 minutes);

·    Active recovery (7 minutes’ cycling on a stationary bike at 80-100 rpm);

·    Contrast water therapy (CWT – 3 sets of sitting in a bath of cold water [8-10C] for 1 minute followed by hot water [40-42C] for 2 minutes);

·    Compression garments – wearing compression pants for 12 hours post-match.

CK levels were measured immediately post match and then subsequently at 36 and 84 hours post match. A comparison between peak levels and the levels at 84 hours was then made. The fastest recovery was found in the active group, with the CWT and compression groups also showing fast levels of recovery. The passive condition showed the slowest level of recovery by some degree.

The nature of science investigations is to isolate one intervention at a time and to compare each intervention against a control group. However, it’s interesting to speculate if a combination of active recovery and CWT or compression garments worked better than one intervention alone. What is clear in this study was the short duration of all the post-match interventions; it could be surmised that a longer active recovery session would have resulted in an even further reduction in CK levels at 36 and 84 hours post match.

Implementing a recovery strategy

Coaches and athletes tend to fall into one of two camps: the ‘throw every resource we have at this, and implement everything together’ camp or the ‘let them get on with it’ camp. If you are a recreational athlete who trains on a Tuesday and Thursday, and competes on a Saturday, then you will have about 48 hours between sessions to recover naturally. Muscle glycogen can be restored through normal eating and most indicators of muscle damage such as creatine kinase will probably have returned to normal levels before your next training session. In short, recovery will likely take care of itself!

However, if you train or compete more frequently, then you’ll need to do something to aid the recovery process. If you’re a coach, it is probably best to have some ‘non negotiable’ recovery processes in place for the whole team:

·    An active warm-down immediately after competition/practice has finished;

·    Fluid and fuel replacement within 15 minutes of finishing the session;

·    Some form of water therapy such as showers, contrast showers, contrast bathing, depending on facilities;

·    A proper meal within two hours of finishing.

Depending on budget and the distance to travel home, compression garments could also be useful. Wearing compression tights is easy enough (although there is an initial cost) and many athletes like the comfort of wearing them. However, they shouldn’t be worn at night because they can potentially disrupt sleep, which will hinder recovery. Table 1 shows the pros and cons of different recovery strategies.



Other factors

The importance of nutrition in recovery is beyond the remit of this article (this topic has been covered extensively in previous issues of PP). However, it’s important to understand that carbohydrate, fluid and protein replacement is critical for speedy recovery. So, when looking at the physical aspects don’t forget that they will be more effective with fuel and fluid intake. The importance of sleep should also not be overlooked; if all else fails, getting a good night’s sleep should be first in the athlete’s mind!

Remember, too, that the psychological and social aspects of recovery are also important in the recovery process. The individual’s social and psychological preferences when recovering need to be taken into account. For example, some athletes might relax by taking a trip to the park as a group. For others, spending even more time with teammates could be an additional stressor and hinder the recovery process, so quiet time with a book or listening to music may be more appropriate. So-called ‘team building’ sessions maybe counterproductive for some athletes; stress can be created if these sessions take them away from their home environment for too long, causing relationship stresses, or placing them with teammates for longer than usual!

The use of CWT is also interesting, as plunging into a cold bath may not be to everyone’s tastes and could add to the stress of post-match trauma. The sudden immersion into cold water stimulates the sympathetic nervous system and actually invigorates the athlete. Gradual cooling may be more suitable for some because it stimulates the parasympathetic system and will calm the athlete down(10). It’s also worth adding that although other forms of heat therapy, such as saunas and jacuzzis, may feel relaxing if used a few hours after training, they should not be used immediately afterwards as they encourage dehydration.

Adaptation and personal preferences

As with any other form of training, adaptation to the recovery strategies will take place. The more you use a form of recovery, the more likely it is that after a certain amount of time, you will adapt, which will reduce the response and benefits. Instead, coaches should get their athletes familiar with recovery strategies such as CWT, but only in small doses. Then at the time of most need, such as in a tournament phase, you can use it much more intensely so that it stimulates the recovery process.

However, it’s important to emphasise that a successful recovery strategy needs to consider the athlete’s personal preferences, with the athlete being involved in planning their recovery strategies throughout the season and off-season. Of course this has to be done in conjunction with the coach and other support staff, but the athlete has to be familiar with and 100% comfortable with the choices made. If a coach introduces new methods the day before a competition, it will only lead to more stress for the athletes.

Summary

Recovery is essential in order to allow the body to adapt to the stresses of training and competition. Simply doing nothing may be okay for those who train two or three times a week, but for more serious athletes and those involved in contact sports, a recovery plan has to be put into place. The other tools here are important, but without good nutrition, sleep and relaxation they will be of limited value.

James Marshall MSc, CSCS, ACSM/HFI, runs Excelsior, a sports training company

References

1. Bompa, T. Periodization: Theory and Methodology of Training. Champaign, IL: Human Kinetics (2001)
2. JSCR 23 (6), p 1795-1802 (2009)
3. Kellmann, M. & Kallus, K.W. Recovery-Stress Questionnaire for Athletes; User manual. Champaign, IL: Human Kinetics (2001)
4. JSCR, 22 (3), p1015-1024 (2008)
5. JSCR 23 (6), p 1786-1794 (2009)
6. Isr J Med Sci, 31, 698-9 (1995)
7. Br J Sports Med 40, p260-263 (2006)
8. Med J Aust 1 p467-70 (1981)
9. Int J Sports Med 6 p234-6 (1985)
10. Kurz, T. Science of Sports Training. Island Pond, VT: Stadion (2001)

Put your own 4 week program together!

This clip demonstrate more than 50 different bodyweight exercises. I have colour-coded the exercises so that you can put your own balanced program together. Try this:

Construct a 4 week program. Each week will contain 3 sessions. Each session will contain the same 6 exercises for that week. Two Blue Exercise, Two Green exercises and 2 Red exercises. Do your exercises in the following order:

Green 30 seconds on - 30 seconds rest - 40 seconds on - 1 minute rest
Blue 16 reps - 30 secs off - 20 reps - 1 minute rest
Red 16 reps - 30 secs rest - 20 reps - 1 minute rest
Blue 16 reps - 30 secs rest - 20 reps - 1 minute rest
Red 16 Reps - 30 secs rest - 20 reps - 1 minute rest
Green 40 secs on 40 secs rest - 40 secs on and finish with a slow jog and stretch for 5 minutes.

Week 2 will contain a blue, green and red exercise from week 1's program and a new blue, green and red exercise. The timings of reps and sets for each week will remain constant. Weeks 3 and 4 will also contain 3 new exercises and 3 exercises from the previous week.

Try to plan your sessions so that you do the simpler exercises in weeks 1 and 2 and more challenging exercises in weeks 3 and 4.

Start with the simpler exercises and only progress if you are confident you can handle the more complex activities!

Alternating Forward Lunges Divebomber Pushups Plank
Alternating Reverse Lunges Elbow Planks Plank w/ Alternate hand raise
Alternating Side Lunges Extended Pushups Plyometric Pushups
Alternating Split Squat Jumps Forward Lunges Prisoner Squats
Bird Dogs Grasshopper Pushups Pushup w/ shoulder tap
Box Pushups Half Burpees Pushup w/ side tap
Bulgarian Split Squats Hip Extensions Reverse Lunge
Burpees Incline Spiderman Pushups Side Lunge
Burpees + Pushup Jumping Jacks Side Lunge w/ Knee Up
Clap Pushups Knee Pushups Side Plank
Close Grip Pushups Lateral Squats Side Plank w/ Raised leg
Decline Pushups Mountain Climbers Side Plank w/ Leg Raises
Decline Spiderman Pushups Pike Pushups Side Plank w/ Knees up
Side to Side Pushups Single Arm Half Burpees Single Arm Burpees
Single leg Hip Extensions Single Leg Push Ups Spiderman Pushups
Split Squat Split Squat Jumps Squat Jumps
Staggered Pushups Standard Pushups T Pushups
Tranverse Squats Walking Lunges Y Squats
Walking Lunges w/ Torso Twist

I'll be interested to hear what you come up with! If you put a program together, leave a comment telling me what you are doing or drop me an email at johnhurley182@gmail.com
Enjoy!

5 Challenging Agility Cone Drills

This clip demonstrates why it is so valuable to look at what athletes from other sorts can show us to help cricketers become more agile and athletic.
This could be a very useful session within a training day as it works at balance, foot speed, explosive power and cardio endurance so it can be used by batsmen who are looking to become faster on their feet (everyone!), bowlers who are looking to bowl with more balance and explosive force (everyone) and fielders who are looking to be more mobile side to side and attacking the ball (everyone!!)
Remember - there is no point in doing agility drills at a jog - YOU MUST BE TRYING TO DO EVERY REP AT FULL SPEED so the rule of thumb for agility drills is "Short repetitions - Flat Out - Recovery 30secs plus as long as it takes to complete the rep." ie If it takes 30sec to complete the rep: rest for 60 sece before repeating. If it takes 45 secs to complete the rep, rest for 75secs before repeating.
Enjoy!

How to Increase your Speed - How do you get Faster

This is why I LOVE YouTube! Have a look at this clip - it presents you with a ready-made training session with a checklist of key points to work at as well as some discussion of what you might be doing incorrectly.
Fantastic! Enjoy!

Maximum Speed Training

Some good demonstration of sprinting drills EVERY cricketer should be doing REGULARLY! The benefits to fast bowlers are enormous! More speed across the ground means more momentum leading into the delivery stride, more efficient running style means you can bowl for longer without fatiguing, greater control of your arms, legs and core means greater control throughout the delivery stride. In short - improve your running style and technique and you make yourself a better bowler IMMEDIATELY!
Batsmen derive benefits by being quicker between wickets and fielders (which means EVERY cricketer!) can get to the ball quicker.
You should be trying to do some sort of sprinting activity every week either as part of team trainings or - if needs be - on your own or with a few mates.
IT IS IMPORTANT TO NOTE THAT WHILE YOUR SPEED MAY NOT INCREASE GREATLY, THE IMPROVEMENTS IN YOUR STAMINA AND YOUR OVERALL BALANCE AND ATHLETICISM WILL MAKE THE WORK WORTHWHILE!
Enjoy!