PLANNING FOR 2019 PART 13

- Doing jump squats at a load equal to your bodyweight (bodyweight + bodyweight load) produces only 16% less force then a 1 rep max attempt

- 6 - 10 x 30secs sprints with 3 minutes rest improves muscle oxidative capacity and performance

- Explosive contractions x 1 second are an easier and less a tiring way of increasing strength...3 second contractions are considered sustained contractions and are best for increasing muscle mass...do 40 contractions x 3 per week x 3 months

- The fear and recoil test is holding a swissball, closing your eyes and bouncing yourself off the ball and back up onto your feet...by exposing your body to fear such as height, flight, speed, darkness and falling, you can unleash your potential automatically...can also do by falling backwards into other people's arms

- Use block training to hit new personal best’s then conjugate training to realise your new maximum output and put new pb’s into action

- Potentiate everything

- Portable power jumper program

- If you improve strength without a subsequent improvement in coordination then performance will decrease

- Single response hieden over low hurdle progressing to band resisted and add a vertical element to lateral movement

- Low step drop heiden trains power in the frontal (side to side) plane...land on a single leg...sit back on the hip upon landing

- Low depth drop to low lateral hurdle jump planned then have a coach call out which way to jump upon contact

- To assess carbon dioxide tolerance do the max exhale test...is a direct indicator of psycho-emotional load...do 3 full breathes then exhale as slow and long as possible timing your maximum exhalation time

- Perception is the ability to perceive pertinent information and put that into an action, quickly and accurately and is the most important aspect of sport success so use shadowing and command drills

- When designing drills you want human stimulus, varied number of athletes, 360 degree environment (curvilinear, backwards, rotational, angled etc)...sets to last 2 – 5secs with the odd longer drill...will work better with a sport specific element (ball, positions etc)...manipulate time and space every rep...keep score to increase anxiety/pressure...embrace mistakes which is a good thing as the environment is challenging...manipulation of constraints are drills where you must evade someone coming from different angles and/or receive the ball from different angles/ways, having to evade someone coming from somewhere you can’t see and receiving the ball from varying distances...reactive cone drills are performed with 2 – 4 cones set up and you and a partner start in the middle and react to each other and race to the cone where you start in stationary, push up, side step in, run in etc positions...3-player chase sprints is where the middle player starts in front and then has to go with either of the outside players who go at the same time...in the gym start lifts from a clap/whistle to simulate a block start with reaction time