High-performance training for sports

393 Pages·2014·19.3 MB·English

by  David Joyce

High-Performance
Training for Sports
David Joyce
Daniel Lewindon
Editors
Human Kinetics
Library of Congress Cataloging-in-Publication Data
High-performance training for sports / David Joyce, Daniel Lewindon, editors.
pages cm.
Includes bibliographical references and index.
1. Sports--Physiological aspects. 2. Physical education and training. I. Joyce, David, 1976-
RC1235.H54 2014
613.7'11--dc23
2013042014
ISBN-10: 1-4504-4482-2 (print)
ISBN-13: 978-1-4504-4482-8 (print)
Copyright © 2014 by David Joyce and Dan Lewindon
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High-Performance
Training for Sports
Contents
Foreword vii
Introduction: Understanding Modern Athletes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ix
David Joyce and Daniel Lewindon
Part I Building Robust Athletes 1
Chapter 1 Evaluating Athletic Capacities . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Mike McGuigan, PhD, CSCS*D
Chapter 2 Developing Younger Athletes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
Rhodri S. Lloyd, PhD, ASCC, CSCS*D, and Jon L. Oliver, PhD
Chapter 3 Enhancing Movement Efficiency . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
Craig Ranson, PhD, and David Joyce
Chapter 4 Stabilising and Strengthening the Core . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
Andy Barr and Daniel Lewindon
Chapter 5 Optimising Flexibility . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61
Sue Falsone
Chapter 6 Monitoring the Training Response . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71
Aaron J. Coutts, PhD, and Stuart Cormack, PhD
Chapter 7 Retraining the Injured Athlete . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 85
Daniel Lewindon and David Joyce
Part II Developing Athletic Capacity 97
Chapter 8 Customizing the Warm-Up and Cool-Down . . . . . . . . . . . . . . . . . . . . . . . . . 99
Rett Larson
Chapter 9 Fine-Tuning Motor Control . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 113
Frans Bosch
Chapter 10 Using Strength Platforms for Explosive Performance . . . . . . . . . . . . . . . . . . 127
Daniel Baker, PhD
Chapter 11 Successfully Translating Strength Into Speed . . . . . . . . . . . . . . . . . . . . . . . 145
Derek M. Hansen, CSCS, BA, MASc
iv
Chapter 12 Optimising Training for Jumping and Landing . . . . . . . . . . . . . . . . . . . . . . 167
Jeremy Sheppard, PhD
Chapter 13 Increasing Agility . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .185
Sophia Nimphius, PhD, ASCC, CSCS*D
Chapter 14 Generating Anaerobic Power . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 199
David Martin, PhD
Chapter 15 Establishing Endurance for Repeated Performance . . . . . . . . . . . . . . . . . . . 211
Darcy Norman
Chapter 16 Boosting Aerobic Capacity . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 221
Grégory Dupont, PhD
Chapter 17 Optimising Effective Cross-Training Methods . . . . . . . . . . . . . . . . . . . . . . . 231
Anthony Rice, PhD, and Chris Spinks
Part III Delivering Performance 245
Chapter 18 Planning a Performance Programme . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 247
Benjamin Rosenblatt, ASCC
Chapter 19 Designing Energy-Specific Programmes . . . . . . . . . . . . . . . . . . . . . . . . . . . 259
Joel Jamieson
Chapter 20 Minimising the Interference Effect . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 269
Glenn Stewart
Chapter 21 Optimising Preseason Training in Team Sports . . . . . . . . . . . . . . . . . . . . . . 277
Darren Burgess, PhD
Chapter 22 Peaking for Competition in Individual Sports . . . . . . . . . . . . . . . . . . . . . . . 291
G. Gregory Haff, PhD, CSCS*D, FNSCA, AWF-3, ASCC, ASCA-2
Chapter 23 Maintaining an In-Season Conditioning Edge . . . . . . . . . . . . . . . . . . . . . . . 301
Stuart Yule
Chapter 24 Recovering Effectively in High-Performance Sports . . . . . . . . . . . . . . . . . . . 319
Christian J. Cook, Liam P. Kilduff and Marc R. Jones
❙ ❙ ❙
References 331 Index 357 About the Editors 370 About the Contributors 371
v
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Foreword
Mark Verstegen
President and Founder, EXOS, TeamEXOS .com
I am truly excited for the publication of High- commended for their openness and passion in
Performance Training for Sports. Rarely does a creating such powerful work for all to benefit.
globally-respected group of diverse professionals Much insightful information is presented for our
come together to contribute to a singular work application. Yes, each situation and each athlete is
like this book. It is a daunting task to take such unique and you must take into account the existing
talented contributors who each posses such depth culture, athlete mix, goals, priorities, resources,
and breadth of subject-matter expertise to play teammates, facilities and role you play within the
such a defined role within the total scope of the organization. But you can readily find ways to use
work. The closest analogy in the athletic world the rich knowledge in this book. Here’s a recom-
is probably when you create a national team of mendation: At the end of each chapter hand-write
stars who must align to the greater good of the three actionable points of implementation into your
country, their coaches and their teammates. We current situation. Then try them out and see how
all know the winning formula usually has to do they upgrade your system and benefit your athletes.
with the quality of the people and culture that What those of us in this profession love most
comprise their leadership. This book is a shining about what we do is directly helping others achieve
example of that. what is important to them. And with this comes
David Joyce and Daniel Lewindon are exceptional an incredible responsibility to make sure we are
people, practitioners and visionary leaders who leaving no ethical stone unturned to help them
had the courage to bring these globally-respected realize their dreams.
subject-matter experts together as one team for We should all thank the winning team of
the benefit of all the interrelated fields that help High-Performance Training for Sports for reinforcing
athletes and teams achieve their goals. This is what we currently know and extending our knowl-
what we do every day at EXOS (formerly Athletes’ edge in an approachable way, allowing us to start
Performance and Core Performance), as well. We applying the information on our next Monday.
work together to upgrade lives by designing and Moreover, we should embrace the winning, collab-
delivering health and performance game plans. orative culture that made this book possible. For it
High-Performance Training for Sports brings the is that eagerness to share our expertise and knowl-
invaluable and rich global perspective of best edge across professional fields that will ensure a
practices from the leaders who are working hard strong future for our respective professions and
to research and apply this knowledge and expe- advance us further toward our collective goal of
rience on a daily basis. The contributors are to be proactive health through human performance.
vii
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Introduction:
Understanding Modern Athletes
David Joyce
Western Force Rugby, Australia and Edith Cowan University, Australia
Daniel Lewindon
Rugby Football Union, UK
There is a vast difference between elite athletes cases, since they were children. They have been
of today compared to those from previous gen- identified as genetically gifted and sufficiently
erations. The rules and objectives of the sports may talented and then groomed and progressively
be similar, but the processes undertaken to be the exposed to a training and competitive environment
best in the world are markedly different. Sacrifices aimed at building a top adult performer.
have always been made to be number one, but the Over the last decade, much has changed in the
increasing significance and popularity of sport on field of athletic preparation. New technology devel-
the world stage has meant becoming an athlete is opment and ever-advancing physiological research
a career choice that requires total attention and has meant that what was considered cutting edge
commitment, forsaking all others. 10 years ago is now considered old and outdated.
No single athlete is an island, however. Whilst The high-performance landscape now would be
an Olympic gold medal may be awarded to an virtually unrecognizable to someone witnessing
individual athlete, it actually is a symbol of the it from the turn of the century.
success of the team and the process that has sup-
ported that individual. The slogan painted on the Determinants of Sport Success
wall of the dining hall at the London Olympics in
2012 claiming “none of us is as good as all of us” To be an elite sportperson requires a combination
is a poignant reminder of the necessary teamwork of technical and tactical skill, physical capacities
behind the scenes required for sport honours. and vast reserves of psychological and emotional
For many years, the world of business has led strength. Sport cultures around the world place
the way in terms of strategic thinking, process different values on these components. For exam-
management and contingency planning, not to ple, Asian sport success is based on a blueprint of
mention best-practice team structures. This has technical superiority, and the training culture in
spawned a strong philosophical basis with respect Asia builds vast reserves of mental resilience. The
to world-class practice. Currently, there is a grow- Western Hemispheric model of success is often (but
ing awareness of the lessons to be learned from not always) predicated by physiological superiority.
business that can be applied to the sport world. These approaches are not dichotomous, of course,
Sport success requires long-term planning, sta- but reflect more a difference in emphasis.
bility and commitment from CEO to masseur, all It is our opinion that the ideal model is a combi-
with a singular vision of improving performance. nation of the two hemispheres, one in which phys-
In this way, high-performance sport is no longer a ical, technical and tactical skills are developed, a
goal attainable for the committed amateur. It is a structure of psychological strength is emphasised
goal that needs careful and considered planning. and all this is developed within an organisational
The top athletes of today have all been carefully culture that is uncompromising in its pursuit of
nurtured since they were adolescents, or in some excellence.
ix