Strength and Conditioning in Youth and Junior Triathlon Stephen Breisner

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1 Strength and Conditioning in Youth and Junior Triathlon Stephen Breisner English Institute of Sport 2011

2 Strength and Conditioning The role of a strength and conditioning is to use exercise prescription specifically to improve performance in athletic competition. They also help athletes with injury prevention and proper mechanics within their sports performances.

3 S&C Coaches Ian Pyper British Triathlon Stephen Breisner British Triathlon Pete Gascoigne Network Support Dane Mitchell Leeds Beckett Nick Manning Leeds Uni Helen Shipman Loughborough Uni Ishan Rawlley-Singh SIS Matt Craythorne WIS

4 S&C in Triathlon 1. PERFORMANCE IMPACT 2. GLOBAL ATHLETISIM 3. INJURY PREVENTION Long term athlete development of young triathletes

5 Performance Impact Triathlon Talent GLOBAL ATHLETISIM + INJURY PREVENTION 1. Reduced time lost to injury 2. Ability to withstand training volume

6 S&C in Triathlon Technique Conditioning Strength Plyometric

7 S&C in Triathlon Technique Technique and mechanics dictate the distribution of force in any action, ensuring proper form and technique allows for forces to be applied to the correct places. Conditioning Ability to absorb repeated force through muscles and tendons over a period of time. Improve fatigue resistance. Strength Ability to produce and absorb forces near to maximal effort, strong enough to manage forces required in triathlon. Plyometric Development of the plyometric capabilities of the muscles and tendons helps manage the rate of forces required in triathlon.

8 England Talent Squad Technical Weekend What previous injuries have you had? Where do you feel sore during/after training?

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10 Injury Prevention

11 BONE Stress response/fracture Minimising Risk Conditioning through soft tissue Manage fatigue for run sessions Management of chronic load Considerations to acute load

12 BONE Minimising risk: Conditioning through soft tissue Manage fatigue for run sessions Management of chronic load Considerations to acute load Technique Conditioning Strength Plyometric - Hop and hold - Force absorption - Multi directional hops - Drop and hold - Straight leg calf raise - Bent leg calf raise - Active walks Toes raises - Seated calf raises - Eccentric calf raise - Loaded multi-joint exercises - Loaded calf raise - Loaded bent leg calf raise - Stiff ankle walks - Skipping - Alternate skipping - Single leg skipping - A-Skips - B-Skips

13 TENDON Tear/Tendonitis Minimising Risk Strong supporting musculature Adequate recovery Tendon s ability to absorb force

14 TENDON Minimising risk: Strong supporting musculature Adequate recovery Tendon s ability to absorb force Technique Conditioning Strength Plyometric - Squat - Hop and hold - Lunge - Drop and hold - Split Squat - Muscular conditioning - Isolated single muscle exercises - E.g. hamstring bridge, calf raise, glute bridge - Load through the tendon - Isometrics - Eccentrics - Running drills - High speed running - Bounding - Hill running

15 Summary Strength and Conditioning in youth and junior triathlon should focus on long term athlete development: Technique Move correctly Conditioning Ability to absorb load Robustness Injury prevention

16 Lyndsey Townsend England Talent Squad Physiotherapist Welbeck College 16/04/2016

17 Signs and Symptoms of an Injury Definition of injury Time loss severity Tendons Bone stress/fracture

18 Balancing Training Load / Volume Load Volume Mismatch Injury Prevention (screening/s&c/recovery/activations) Rehabilitation

19 Concussion

20 Concussion Current best practice SCAT sport concussion assessment tool 7 days complete rest 14 days graduated return (48h intervals)

21 Growth and flexibility - proprioception In junior and youth athletes a growth spurt is a known risk factor Skeletal growth happens first, then muscles lengthen in response Os good schlatters/severes disease Reduced proprioception Increased risk loading injuries Increased risk ligament sprains

22 Action Plan New injury or illness Communication Rest or Seek Assessment Follow Advice