Selected chapters of Athletic Training: Strength & Core Stability Speed and endurance/stamina
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1 Selected chapters of Athletic Training: Strength & Core Stability Speed and endurance/stamina 2016 EHF "Rinck" Convention Open Master Coach and Licensing Course Gothenburg (Swe) 12.December 2016 Prof. Mag. Andreas Vock BSPA Wien
2 Prof. Mag. VOCK Andreas Sport scientist - Lecturer at the Bundessportakademie (BSPA) Vienna Austrian coach education program (national A- and B- Licences) - Lecturer at the University of Applied Sciences in Wr. Neustadt Training and Sports especially in the fieds of Physiology and Trainings Sciences (Planning and execution of training) - Certified National Athletic Coach and Lecturer of the IAAF - Trainer of several high class sportsmen in Austria (track and field, kickboxing and boxing, triathlon, ice hockey, tennis ) - Trainings consultant for different sportsman, clubs and federations all over europe
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4 Adaptation Capacity Well trained Elite trained untrained Time 4
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6 Youth training is no reduced adult training!!! Youth training is development training!!!
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9 WHAT MEANS CORE STABILITY... bracing of the spine and a stong trunk
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28 Methodological approach reduce pain reduce tension increase metabolism in the global muscle system sensorimotoric training I. First, activate the local stabilizers. II. Second, the global muscle system.
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30 5 steps program to develop Core Stability and Support Force I. Activate the local stabilizers. II. Train the global muscle system. III. Use muscle chains IV. Train the core muscles over time V. Use the system in rotational and exzentric work
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32 Training of the muscle chains...
33 Training the core muscles over time Is it enough trainings load to make 4 x 20reps? How long is a handball game? How long is a training? Don't we use or need this muscles over the whole time? Schmidtbleicher: Every core training which not last at a minimum of 30 minutes continous strenghtening is not enough load...
34 Train the core muscles over time Is it enough trainings load to make 4 x 20reps? How long lasts a handball game? How long lasts a training? Don't we use or need this muscles over the whole time? Schmidtbleicher: Every core training which not last at a minimum of 30 minutes continous strenghtening is not enough load...
35 Intermittend core stability training Including the core stabilty exercices in an extensice endurance training For example 60 easy tecnical pass play 30 static core exercise 30 dynamic core exercise warm up
36 Rotation and exzentric work
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38 5 steps program to develop Speed Vock 2013 I. Neuro transmitting biochemical way II. Speed under the aspect of coordination III. Speed under the aspect of strenght IV. Speed under the aspect of the tecnical training V. Speed under the aspect of energetic
39 the neuro transmitting biochemical way OVERSPEED SUPRAMAXIMALSPEED SUPRAMAXIMALFREQUENZ FASTER THAN IT's POSSIBLE...
40 under the aspect of Coordination Agility or Quickness Coordination under TIME PRESSURE Reaction time Training Agility drills Frequency Training GENERAL vs. SPECIFIC!!!! For children and youth athletes the exercises could be general BUT at the high level sport the energetic-, spatial - temporal and dynamic- flow must match the target motion!!!
41 under the aspect of Strength Training with really high load Training using the stretch-shortening cycle (Plyometrics) Plyometrics can be defined as any movement that utilizes the Stretch-Shortening Cycle (SSC). This employs the energy storage capabilities and stimulation of the stretch reflex to facilitate a maximal increase in muscle recruitment over a minimal amount of time -> INTRAMUSCULAR COORDINATION Explosive Training with light weight (also called plyometrics ) -> INTER-MUSCULAR COORDINATION
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44 under the aspect of tecnical training REACTION ANTICIPATION DECISSION ACTION ACCELERATION...
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