Regular Good Sports Info

Published: 24 Oct 2006 - 06:27 by rippa rit

Updated: 24 Sep 2008 - 09:01

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Here is the link to register for some free Sports Bulletins - a good read, example below.
The following might be of interest to those wanting more physical conditioning info:

"SPORTSPERFORMANCEBULLETIN
The new issue of Your Personal Trainer is out now!
Some of the topics you'll find covered in this issue are...

Understanding and using heart rate monitors
Static contraction training
Weight management - body composition as a performance indicator
Find out more about these articles and the rest of YPT 9 here:http://www.sports-coach.net/prewp/spspb-ypt9.html
In This Issue Of Sports Performance Bulletin
Exercises of the week: Hamstrings of Steel
Half-time psychology: it’s good to talk!
Ask the expert
Hot topics: What people have been talking about this week!
Dear Reader,
After listening to what you said in our recent survey, we've given Sports Performance Bulletin a new look which we're hoping will make the bulletin even better! In this week's issue we're introducing a number of new features, firstly the 'Exercise of the Week'. This week's workout tip is designed to give you hamstrings of steel and add extra power to your sprints. Former Professional footballer Jim Petruzzi guides us through the importance of half time psychology in our main feature which comes from the latest issue of Peak Performance - the half time special. Our second new feature 'Ask The Expert', has our resident strength and conditioning guru Danny O'Dell answer one readers questions on her fitness routine and we finish off with our hot sports training topics of the week.
Keep Reading to find out more...
P. S. Don't forget you may need to download the pictures to view this properly!

EXERCISE OF THE WEEK: Hamstrings of Steel
Muscles involved: Hamstring group, gluteus maximus, erector spinae.

Benefits: Developing the full range of strength in this exercise will give an athlete a very good level of hamstring strength in both eccentric and concentric movements. It may also increase the tendon strength in the whole muscle tendon unit.

Functional Anatomy: The hamstrings at the back of the thigh are very important muscles for sprinting, required to perform many tasks during the sprint gait cycle. As the free leg swings forwards rapidly and the knee starts to extend prior to foot strike, the hamstrings are working eccentrically to control the knee extension. On foot strike, the hamstrings and quadriceps co-contract to create a stable knee during ground contact; then, as the leg begins to push off, the hamstrings (assisted by the adductors) provide a concentric hip extension force to help forward propulsion. In addition, if the gluteal muscles are not sufficiently active to perform a stabilizing function during the stance phase, the hamstrings may have to assist in stabilizing the trunk. These multiple tasks place great strain on the hamstrings, which therefore need to be very strong. This exercise is one of the toughest for the hamstrings, as the muscles are placed in a mechanically weak position, having to bear the entire weight of the athlete while extending and flexing at the knee joint.

Who should do it: All sprinters and other athletes who perform regular full out sprints in their sport (e.g. football and rugby players).

Start position
• Place your knees on the glute-ham bench with your ankles firmly supported and assume an upright position, with hips and shoulders in line with knees;
• Tighten your gluteals (buttocks) and tuck your tummy in so your pelvis is in the neutral position.

Lowering movement
• Slowly, lower your whole body forward until you feel a pull in your hamstrings;
• Keep your hips extended by squeezing your gluteals throughout the movement;
• Stop when you feel a little strain in the hamstrings.

Return movement
• Pause slightly and then raise your body back to the start position. You will feel the hamstrings working very hard to get you back up;
• If you have to bend at the hips a little or use your hands to help you back up at first, that’s fine. As you get stronger, you will be able to complete the movement up and down smoothly;
• If at first you cannot lean very far forward, this will also improve with practice. Aim to get as far forward as possible, so that you work the hamstrings eccentrically as hard as possible through a full range of motion. Training tips Perform 2 sets of 5 repetitions at first, building up the range of motion.
Once you can complete a full range all the way down and up, keeping your body straight, increase to 3 sets of 8-10 reps. This exercise can also be performed on the floor with a partner holding down your ankles.

Warning The author and SPB take no responsibility for injuries caused by attempting this exercise. SPB recommends that you always learn new exercises under the guidance of a professional.

HALF TIME PSYCHOLOGY: It's Good to Talk!
The half-time period in a match is the only direct opportunity the coach has to speak to all the players once the match has started, and to influence the second half performance and result. Effective communication between the coach and players is therefore essential, as Jim Petruzzi explains…

What a coach says to the players during half-time will depend on both the score, and the perspective of the match. If a team is winning 2-0 at half-time, it will almost certainly go into the changing rooms with a more positive attitude than the opposition. However, suppose the opposition score just before the break; although still losing at half-time, they may well feel very positive, believing that they now have the momentum. The type of game also affects psychological perspectives; knockout games are different to league games and top of the league teams tend to have different expectations to those at the bottom! Whatever the perspective however, the half-time period is crucial because players will have their first opportunity to reflect consciously on the game for an extended period, and the role of the coach is critical.

Maximizing second half performance is the goal of any coach and this will entail discussions about tactics, state of the pitch, player formations etc. However, just as important as what is said is how effectively it is communicated. Communication is a 2-way process and while most coaches are good at talking to players and giving out instructions, some are less accomplished at listening! This is unfortunate as coaches can often get a good feel for what’s going on by asking players questions and instigating a 2-way discussion.

How a coach communicates with the players is partly reflected in his or her leadership style; ideally this style should be adapted to the circumstances of the dressing room. For example, a hostile attitude among the players may require a more autocratic style, whereas a friendly and co-operative attitude may favor a more democratic style. The characteristics of these two styles are summarized below:

Autocratic Style (e.g. Portugal’s national football team manager Phil Scolari)
• The coach decides what needs to be done;
• The players do not participate in the decision-making process;
• The coach clearly defines how what needs to be done should be done.

Democratic Style – (e.g. ex-England manager Sven Goran Eriksson)
• The coach sets out what the players need to achieve;
• He then invites the players to put forward ideas or make suggestions on how to go about it;
• The coach decides the best course of action based on the suggestions the players have made.

Half-time psychology and substitutions................"