Author Archives: James Marshall

  1. Speed Endurance for Football: Theory and Practice

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    How to train for speed endurance

    Not so long ago, football speed and football speed endurance were mentioned far less than they are currently.

    Arguably, it could be said that speed, strength and power are excessively emphasised and tested in British football.

    However, that could be countered by saying the British style of play needs and suits these requirements.

    This may well be true, but at European and World tournaments superior technique, decision-making, intelligence and tactics appear to be extremely important attributes for success (in conjunction with good conditioning of course) – especially when we consider world-class players and teams like Xavi and Iniesta of Barcelona and Spain.

    What is speed endurance?

    The ability to actually sustain near maximum speed, withstand the effects of fatigue, and to recover quickly is a huge requirement of many sports. Obviously, the higher the performance level the greater the need!

    In my experience both as a football coach and a player, speed endurance sessions are frequently received with apprehension! In recent years I have found it increasingly important to ‘sell’ and attempt to ‘educate’ the requirement of speed endurance training to certain male and female adult squads.

    Interestingly, I have found that these sessions provided me with more than just physiological information and data. For example, I have found that these sessions provide real insight into the psychological strength and character of certain individuals within a squad.

    From my experience, these behaviours usually (but not always!) correlate with athlete behaviours during match-play – for example, when things get tough some individuals will rise to the challenge and the demands placed upon them, and conversely, others may struggle.

    The under-performers may ‘pull out’, ‘feel a twinge’, and generally make excuses for performing poorly during tough sessions. Their favourite question is, ‘how many are we doing’; or, ‘how long are we doing this for’….!

    As a coach, this can be frustrating, but it is also a reality in certain cases. In my early coaching days (and now if I’m totally honest!) it did annoy me a little. However, I have adapted my coaching sessions with certain squads in an attempt to ‘mask’ the fact that this aspect of training is very demanding.

    When do I train speed endurance?

    It appears to be accepted that when footballers are compared to other sports performers, they are not particularly superior in one specific area of fitness – apart from the anaerobic performance.

    My former university lecturer Professor Craig Sharp links elite footballers to squash players in saying that they are very impressive in this fitness parameter.

    Professor Sharp also emphasised the importance of a good aerobic level of fitness, prior to any specific speed and speed endurance work. So speed endurance training is not to be recommended for the off-season or early-phase pre-season sessions; however, during mid to late pre-season you can perform speed endurance sessions (separated by a minimum of 48 hours, and not 48 hours prior to a match).

    During the regular season, such sessions may be reduced to one or even omitted if matches are twice-weekly (though not for bench/squad players!)

    In my experience as a trainee and professional player in the 1990s, speed endurance sessions consisted of straight-line shuttle runs (5, 10, 15, 20 metres) – literally to exhaustion, with little recovery time in-between bouts (technique/ball work was omitted).

    It wasn’t well-received by performers and arguably did not mirror actual performance requirements. I also experienced this type of ‘training’ being used as a ‘punishment’ immediately following poor match performances.

    As a youth team player, I also recall a 12-minute Cooper run also being used as a ‘punishment’ the morning before an evening FA Youth Cup match (that went to extra time!).

    Practical tips for training speed endurance

    You may ask what has the aforementioned got to do with the actual application of speed endurance training in football..?! Well, hopefully, the following points may assist when planning these sessions with senior squads.

    It is very hard to recommend a regimented, prescriptive programme because the coach has many variables to consider. Also, it is possible for coaches to use traditional training methods like small-sided games and drills to enhance speed endurance.

    I have found 1 v 1 work (an attacker versus defender principle) very useful for speed endurance in the following ways:

    • It simulates match-play (technique, agility, reaction time, decision-making, multi-directional, foot speed, competitive etc.)
    • Performers rotate roles and therefore work with and without the ball. ie., 45 s work, 45 s active rest, 45 s work (reps/sets are squad dependent!)
    • With target cones to score at, it gives a competition-based activity, and this can aid with masking the demands for lower-motivated performers, yet aid motivation for winning/competitive mentalities.
    • Changing partners after a set also appears to work well with players.

     Further Considerations:

    1. Repeatable sessions
    2. Measurable – use specific areas/grids – 20m by 20m, 15m by 15m (squares or triangles)
    3. Heart rate – manual or HR monitor
    4. Duration – variations: 30 s work, 60 s active rest, 30 s work etc.
    5. Frequency – depends on match/training schedule – apply common sense!
    6. Timing– when players are well-warmed up, but not at the end of a tough, long session.
    7. Squad type – elite levels require more specific speed endurance training.
    8. Specificity – simulate match performance and requirements

    Darren Watts. MSc Sports Coaching BSc (Hons) Sport Sciences PGCE

    UEFA B Licence Coach. Coaching experience: Oxford Utd FC, Derby County FC.

    If you are a football coach wanting to get your team fit, contact James Marshall to help you. Watch this video on how to train your core dynamically for football:

    Why not read our comprehensive Academy football fitness training programme?

  2. How to make your own sports drink

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    Lucozade and Red Bull are expensive

    how to make your own sports drinkbut not necessarily better than water (see here for comparison). You can easily make your own sports drink which will help you save money and tailor it for your own needs.

    The label on water  states that it contains no carbohydrates, sugars, protein or fat for that matter.

    Water acts as a buffer when body temperature rises if there is high specific heat (the specific heat of water equals 1 when 1 kilogram of water is heated 1°C between 15 and 16°C).

    However the effects of water are to cool you down, rehydrate and help increase the mineral and vitamin absorption of a daily diet. Electrolytes are something that Lucozade does not contain enough of.

    Some fluid facts

    • Fluid losses of 1–2% of body weight or greater induce the need for fluid and electrolyte replacement.
    • Losses as small as 1–2% of body weight stimulates thirst.
    • The hypothalamus is the center of the brain where thirst regulation is dictated
    • Fluid replacement guidelines have been established to minimize exertional dehydration.
    • Dehydration, as defined by a 2% loss of euhydrated body weight, negatively impacts athletic performance.
    • An athlete engaged in prolonged exercise can lose 5 L of fluid per day with a range of 4,600–5,750 mg sodium and much smaller amounts of potassium.

    3 different types of sports drink

    Isotonic – quickly replaces fluids lost by sweating and supplies a boost of carbohydrate. This drink is the choice for most athletes – middle and long distance running or team sports. Glucose is the body’s preferred source of energy therefore it may be appropriate to consume Isotonic drinks where the carbohydrate source is glucose in a concentration of 6% to 8% – e.g. High Five, SiS Go, Boots Isotonic, Lucozade Sport.

    Hypotonic – quickly replaces fluids lost by sweating. Suitable for athletes who need fluid without the boost of carbohydrate e.g. jockeys and gymnasts.

    Hypertonic – used to supplement daily carbohydrate intake normally after exercise to top up muscle glycogen stores. In ultra distance events, high levels of energy are required and Hypertonic drinks can be taken during exercise to meet the energy demands. If used during exercise Hypertonic drinks need to be used in conjunction with Isotonic drinks to replace fluids.

    Want to make your own?

    home made sports drink

    Contains water

    Isotonic – 200ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled

    Hypotonic – 100ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.

    Hypertonic – 400ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.

    Replacing sodium, after exercise is very important. Lucozade sport contains 23mg of sodium whereas the other types do not contain enough for replenishing what the body has lost through sweating and exercise.

    Dehydration is one of the main causes of fatigue with only 2% body water loss potentially causing this. Therefore maintaining hydration during an event is crucial.

    Although Lucozade contains enough sodium, water is still the best for hydration.

    Matt Brookland

  3. Is my child overtraining?

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    Exam season is upon us, and they may have pushed your teenager to breaking point

    overtrainingOvertraining is common in young athletes due to the high demand put on them by schools and sports teams.

    Schools will get talented young athletes to compete in as many sports as possible and these same athletes will also train outside of school for a team they play for in one or more sports.

    Recent weeks have shown us how much pressure is put on young people during exam time by parents and teachers alike.

    An example week in the life of a young athlete –

    • Monday – P.E., School netball training
    • Tuesday – School hockey training, Team netball training
    • Wednesday – P.E., School netball match, S+C training
    • Thursday – School cross country, Team hockey training
    • Friday – School hockey training, Team netball training
    • Weekend – Match/tournament

    What is overtraining?

    Overtraining is a condition (physical, psychological and behavioural) that happens when an individual’s training regime is high in volume and intensity, and does not allow the body to recover from each training session.

    Surely training more is better?

    The more you train, the better you will become right? Yes, in a way, if you think training once a week won’t give you the benefits that training four/five times a week will.

    But as you can see from the example week above, young athletes can train or play a match every day! In order to improve, get stronger/faster etc. the body needs to recover and adapt.

    Young athletes bodies are also not fully developed, so they need rest to replenish their energy stores and grow let alone rest to allow their muscles to recover and adapt.

    What are the signs of overtraining?

    overtrainingSigns can include –

    • Persistent muscle soreness
    • Persistent fatigue
    • Elevated resting heart rate
    • Reduced heart rate variability
    • Increased susceptibility to infections
    • Increased incidence of injuries
    • Irritability
    • Depression
    • Mental breakdown

    (More signs and symptoms of overtraining)

    What is the difference between over reaching and over training?

    Over training is doing too much in your sessions over a long period of timewithout adequate recovery. Over reaching occurs over a shorter time period (like a training camp) and can be planned into your training, providing it is followed by adequate rest time.

    In the short term it is impossible to differentiate between over reaching and overtraining

    What can I do to make sure this doesn’t happen?

    Planning, diet and sleep are all vital when it comes to preventing overtraining.

    Planning – The best thing to do to keep an eye on your training is to keep a log/diary (get one free here) You can record everything if you do this. Training, intensity, volume, rest, sleeps etc. Writing it down will help you see where you can rest and recover. Planning will make sure you get this time.

    Making sure your sessions are planned to so that they are progressive in a safe manner and in a way that suits your individual needs and requirements.

    Diet – Getting the right nutrients into the body to support it during the recovery process will help too. Going home after a hard training session and eating a chocolate bar or packet of crisps will not support the body. Getting a good balance of protein, fats and carbohydrates will help with recovery and replenish the energy stores.

    Sleep – The most important part of the day in terms of letting your body rest and recover. Lack of sleep or poor quality of sleep will deter this process..

    All three of these can be logged. Overtime, you may begin to see a pattern e.g. after a tough session in the evening, your sleep isn’t as good and it affects you the next day. Seeing these patterns and learning about your body will give your training a boost and overtraining can be prevented.

    For more information download our free e-book on Overtraining here

    Help on planning your child’s training here

  4. How to Prevent Illness by Boosting Your Immune System

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    Are you constantly suffering from colds and sniffles? Feeling run down and lethargic? Then it could be that your immune system is depressed. Matt has done some research and come up with some ideas on how to to help you.

    What is the Immune System?

    illness athletes

    Anthrax bacteria being swallowed by immune system

    It is a complicated defence system, made up of biological structures that protect against disease by identifying and killing pathogens and tumor cells. The biological structures, more specifically are made up of many types of proteins, cells, organs and tissues. These all interact in an elaborate and dynamic network. The immune system is considered vitally important because it distinguishes between its own healthy cells and tissues to allow the body to function properly.

    It is the proteins mentioned above that provide immunity to certain pathogens. This immunological memory is created from a primary response to a specific pathogen and thus when the same pathogen is encountered again it is over powered. This immunity can also be acquired due to vaccinations, which is the way many children will perceive immunity.

    What can go wrong? 

    However there is potential for disorders of the immune system, these include autoimmune, inflammatory diseases and cancer. These diseases can be caused by the immune system either being over or inactive, and it attacks itself, it can also be caused by genetic disorders. These can lead to diseases, for example AIDS.

     How Does the Immune System Work?

    Research has been said to show that it works reciprocally with the central nervous system (CNS). These work together to sense danger in various forms and provide the most adequate form of response. In accordance with the CNS, of which a brain is a part, the brain actually is said to act as a regulator, participating in immune response.

    There has also been much research in to the ‘crosstalk’ between the immune system and the endocrine system. This basically means that at a molecular level there is much more interaction between cells, that was previously unknown. In terms of what this means for athletes, it means that the immune system can be affected at a very minute level and thus what you eat, exercise and the amount of sleep you get has even more effect than previously thought.

    immune system booster

    Greek Soldier

    (This has been common knowledge for thousands of years, Plato describes it in the Republic: When considering the training of warriors (or Guardians of the Republic) Plato didn’t want them to train like athletes because;

    “It’s a sluggish condition, and makes health precarious. Can’t you see how these athletes spend their lives sleeping and only need to deviate a tiny bit from their prescribed regimen to come down with serious and severe illness?”

    Of little use to combat troops who could be asked to fight at a moment’s notice. Interesting that Plato spotted that athletes had depressed immune systems and were vulnerable to illness.

     Diet and Sleep are key to being healthy.

    Sleep is considered very important for athletes, thus the more sleep an athlete gets the more immune to disease they are, according to research. However it must be stated that if you slept all day every day, not that students would even consider this, it can have the adverse effect. A mix of between six and eight hours a night and a good training regime and diet will all help.

    It is very often in the run up to a big event that an athlete can get stressed and thus cause an illness because they cannot sleep or in some instances eat. This is where an immune system boast may be important. Instead of carrying on with daily activities it may be of benefit to wrap up warmer when going outside, maintaining vitamin intake by eating fresh fruit and vegetables and going to bed earlier, in order to get rest, even if you are not sleeping for as long.

    There has been research into the taking of vitamins and this is said to help but even with the ‘all in ones’ there are still limitations. By increasing your vitamin C intake and vegetable eating your immune system will improve and allow your normal daily routines to continue.

    Overall it is important to maintain immunity and thus allow your body to prepare in the best way for an event. If there are any problems regarding getting ill before an event it is best to consult a doctor.

    I hope this has been useful and any comments or feedback are greatly appreciated.

    Read more

  5. Principles of Training: Overload variations

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    “If your only tool is a hammer, then everything becomes a nail”

    If your only way of overloading an athlete to cause adaptation is adding weight, then you are limiting what they can achieve. The overload principle is often defined by external load only.

    Not every sport, or every athlete needs to be loaded in the same way. One way of defining overload (as I learnt from Jim Radcliffe on GAIN 2011) is shown here:

    overload variations

    Power= Force x distance/ time.

    You can get more powerful by increasing force, or distance, or reducing the time to apply force or to cover distance.

     The 3 overload variations being:

    • Resistive: using gravity or external resistance.
    • Temporal: do the same work but faster, with less rest, or less contact time.
    • Spatial: train outside of the platform, small variations leading to big ones.

    When planning training programmes, it is best to focus on one aspect at a time, whilst maintaining the others.

    For example:

    A fencer needs to be able to cover big distances, fast, with little or no external resistance, except gravity and air. It makes sense to work on spatial and temporal overload, rather than resistive.

    Conversely, a tight head prop has to overcome massive external resistance in both the scrum and in the contact areas. It makes sense to concentrate on resistive overload, rather than spatial overload (although the latter is always amusing).

    The relationship between the three

    training overloadWhilst there needs to be a different emphasis at any one time, all 3 are inter related. It is diffcult to cover more distance (spatial) without the ability to produce force. That can be aided by resistive training. Similarly, having great strength, without the ability to move fast, or cover distance is useless in the sporting environment.

    The problem occurs in training environments where one is the focus to the exclusion of all else. One current example is that British fencers are being told they have to be able to squat and deadlift twice their bodyweight! This shows a complete lack of imagination and understanding of what the sport requires.

    Yes, most fencers could be stronger, and need to be, but that has to be applicable to what their sporting requirements are.

    Conclusion

    When setting out your plan, look at the athlete’s strengths and weaknesses, look at the sport requirements and adjust accordingly.

    The 3 types of overload may help you start to systemise what you do and why.

    “The best way to get better?…. is to get smarter!” Jim Radcliffe.

    Read about our Get Stronger programme 

  6. How to warm up for fencing

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    “We want faster, cleverer and more independent fencers”

    fencing warm upan aspirational goal discussed by SW Fencing hub coaches last week. Part of my role is to teach them how to do specific fencing warm up.

    I was fortunate enough to be working on 2 great fencing camps last week: Norman Golding’s summer course at Millfield School and James and Ian Williams’ sabre camp in Grantham.

    The above quote came from many conversations I had with some great individuals over the course of the 7 days on camp.

    How to start your fencing warm-up

    I had a simple aim for the 4 days I was on Norman’s summer camp: get the fencers to walk away with 2 warm-ups that they could utilise at their home salles. 

    I have failed miserably as a coach to get my athletes to do a fencing warm up consistently and well in my absence. As soon as they get to a competition, all planned routines seem to disappear.

    I have been researching extensively latest thoughts on injury prevention in warm-ups, as well as discussing with coaches about how they work in practice. I have also added what works with the fencers I coach.

    The principle is to warm up through stages:

    General: (just got out of the car or classroom) Get the hips and T-spine moving, followed by a sideways, forwards and back gross motor pattern. Then do some work in prone to warm the shoulders up as well as coordinate arms and legs.

    Related: Introduce single leg balance and control, followed by explosive movement from there and a braking action. Jumping work: single jumps with controlled landings and then reactive jumps. Followed by acceleration starts, and then a running action using spatial awareness.

    Specific: By this stage, they are moving faster, have sweated and have been up, down, forward, back and sideways. They can then pick up their swords and start to rehearse footwork and tactics.

    Each fencer went away with a written handout on these warm-ups. It took a good 90 minutes of coaching to get each one right (or at least in the right direction).

    Here they are on video.

    Thanks to all the fencers and coaches for helping me on the course: great feedback and interaction.  

    Further reading:

  7. Water intake for athletes: Body weight chart

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    How much water should I drink during exercise?

    I hope the table below is useful to the all the athletes we train. It outlines the quantity of water that athletes should be consuming in a normal resting day and training days, with different amount of fluid intake dependent on number of hours training.

    The continued coaching cycle, of planning, doing and reflecting, every good coach does it but the question I ask myself is “what do I do with the reflection, and feedback I gain from others?” I gained some valuable feedback from other coaches, after presenting a piece on hydration and fluid intake to the South West Talent Group.

    I have now put into action the feedback I received.

    Read our full guide to eating before competing 

    Fluid intake for Athletes (litres)

    Hours of Exercise

    Body Weight in KG 0 1 2 3 4
    40 1.4 2 2.5 3.2 3.8
    50 1.7 2.3 2.9 3.5 4.1
    60 1.9 2.5 3.1 3.8 4.3
    70 2.3 2.9 3.5 4.1 4.7
    80 2.6 3.2 3.8 4.4 5
    90 3 3.5 4.1 4.8 5.3
    100 3.3 3.9 4.5 5.1 5.7

  8. Guide to eating before competing

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    “When should I eat before a competition?”

    is one of the questions we are asked most often, followed by “What should I eat before matches?” Pre- competition nutrition is a vital part of any athlete’s preparation. Maximising available energy and properly hydrating are necessary to ensure that you perform at your best.

    What to eat

    In order to maximise energy for competition, athletes should eat meals high in carbohydrate. However it is important to select the right types of carbohydrate to ensure that energy is released slowly and can be sustained throughout the duration of the competition. The table below shows which foods are high in slow release carbohydrates and which release energy faster.

    what to eat before competing

    Eating foods high in fast release carbohydrates too soon before competition will mean a rapid increase in blood glucose levels. This in turn will lead to production of the hormone insulin which acts to remove glucose from the blood and store it in the liver, where it is not available for energy production.

    However, these foods are ideal immediately after training or competition when replenishing the body’s energy stores becomes a big priority.

    Fat is less readily used as an energy source during competition due to the high intensity, so keep ingestion of fats and high fat proteins to a minimum in the lead up an event.

    This will leave more room for carbohydrates, and reduce the likelihood of gastric discomfort which high fat foods can cause due to longer digestion times. The table below shows a list of lean, medium and high fat proteins.

    what to eat before matches

    Keeping hydrated is vital for performance as it will allow you to perform well physically and stay mentally focussed. Try and drink regularly throughout the day rather than drinking lots in a few bursts, as your body will be able to absorb the fluid better. See how much fluid you should be drinking each day here.

    When to eat

    This will depend on the time of your competition, here are some examples of common meal timings for different competitions:

    Morning

    • competition breakfast8am Breakfast- poached eggs on wholegrain, blueberry and oat pancakes (inspired by pancake day) and/or small bowl of natural muesli. water (more here).
    • 10am Competition- If you struggle to eat before an early competition, sports drinks can be very useful source of energy and are easily digestible.

    Only start consuming once your warm up has started to avoid an insulin spike.

    • Immediately post competition- fast digesting carbohydrates and protein for fast energy replenishment
    • 2 hours post competition- Try and eat a full meal consisting of slow releasing carbohydrates, protein for recovery and fruit and/or vegetables for vitamins and minerals. 2 hours post exercise is the window of opportunity for maximum glycogen storage in the body.

    Afternoon

    • 8-9am Breakfast- large breakfast to maximise energy storage e.g. poached egg on toast, porridge with berries, grapefruit. Water
    • 12-1pm- top up energy levels without overeating e.g. small sweet potato with grilled chicken breast. Water
    • 3pm- Competition
    • Immediately post competition- see above
    • 2 hours post competition- see above

    Evening

    • 8-9am Breakfast- large breakfast. Water
    • 11am Snack- mixed nuts and dried fruit. Water
    • 1-2pm lunch- Grilled salmon and steamed rice and veg. Water
    • 3.30-4pm- small jacket potato with tuna. Water
    • 7pm- Competition
    • Immediately post competition- try and stick to same principles of post competition nutrition, however if you cannot manage 2 meals at this time, make sure you have one good meal.

    Summary

    what should I eat before playing sport?Whatever time your competition takes place, the same principles of eating plenty of slow release carbohydrates, limiting fat and maintaining hydration should apply.

    (picture of James Marshall helping one of our athletes prepare food ahead of competing)

    Leaving 2-3 hours between eating and competition will allow food to properly digest and leave the body free to concentrate on physical performance with adequate energy.

    Whatever strategies you put in place for your competition day nutrition, make sure they are well practiced . Trying something new for the first time before a competition is a risk not worth taking.

    Matt Durber 

    Further reading:

  9. From the ground up: how to get fit for netball part2

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    How do I get fit for Netball?

    netball fitnessIn part 1 of this article we looked at the demands of the game and the different positions. Today we will look at how to train for Netball.

    Netball is primarily a female sport, which due to their anatomical construction are prone to knee injuries in sport before adding in the complications of landing, jumping and multi directional movement.

    Netball is a game of high impact and stress, resulting in injuries occurring in:

    • Lower limb (ankle, knee)
    • Lower back/ Pelvis
    • Shoulder

    Typical types of injury are ligament strains and sprains, these can occur during training or competition especially if you are de-conditioned (Physio’s perspective here)

    Improve the quality of movement first

    If you move badly, you are slower and more likely to get injured. By improving how you move first, you can then look to improve how much you ove afterwards.

    You can improve movements with 5 minutes practice a day, done for 5 days a week, 50 weeks of the year this equates to 20 hours annually.

    For netball you need to improve lower body strength, postural strength both static and dynamic and shoulder strength.

    It is best to start with simple exercises before progressing to more complex ones when you are competent at the basics.

    The exercises can be done outside of a netball session, as part of the warm up, as a break for netball drills or in the cool down.

    Simple progression of 5 exercises:

    Basic Exercise

    Progression

    Squat

    Squat with overhead press

    Lateral lunge

    Clock lunges

    Walk Out

    Walk out press up

    Superman

    Single limb lift in press up position

    Single leg squat

    Step to single leg squat

    Many players returning to netball will work all day, this can have an adverse affect on their ability to do basic movements. For example, if you are sat down all day your hamstrings become shortened and pelvis may tilt, this could lead to poor mechanics when squatting which in turn will lead to bad landing technique and injuries.

    To help correct this you can look at your posture at work/ home, train and stretch regularly and warm up and cool down sufficiently at training and matches.

    Improving agility

    netball agilityEvery position requires agility, whether it is moving around the court or evading the opposition in the circle. When looking to improve agility we first need to look at strength, if we don’t have the movement efficiency we cant improve agility.

    Once able to perform basic movements we can look at more dynamic movements, for example, progressing a squat to a double leg jump forwards, then to zig zag jumps forwards and then to single leg jumps. Technique is priority to start:

    • keeping knees in line with toes
    • looking ahead
    • pointing toes forwards 

    This is the first step of our 4 step progression to improving agility.

    netball speed

    Improving work capacity

    The rules of netball state players need to be able to play at least 15 minutes before substitution, they also need to change speed and direction.

    Due to limited time with athletes, we need to be smart to improve work capacity, this involves working with netball coaches. Small sided games can be incorporated in to training to target different intensities, with all small sided games we need to give sufficient rest.

    Type of game

    % max heart rate

    Single game duration

    Work: rest ratio

    Medium intensity

    85%

    5-10 minutes

    1: 0.5-1

    High Intensity

    85-95%

    5 minutes

    1: 1-1.5

    Maximal intensity

    95+%

    Up to 2 minutes

    1: 1.5-3

    Jogging should be avoided: it just makes you tired and rehearses incorrect running techniques. Instead think 4 Rs

    • Run Well
    • Run Fast
    • Rest 
    • Repeat

    Summary

    With the intermittent high impact nature of netball players need to be proficient in movement.  Correct jumping coaching can address part of this issue during Netball specific warm ups. This will help to reduce injuries and improve the players’ enjoyment of the sport.

    Complete training plans can be found in our ebooks Jump Higher and Get Stronger

    James Marshall, Duncan Buckmaster      

  10. Shoulder pain- how to get it better

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    In response to Tommy’s question about persistent shoulder pain.
    If you have shoulder pain, then there are a few things you need to do:

    Diagnosis- what is actually wrong with it? Going to the GP and being told to rest and given some anti inflammatories may work in the immediate future, but not necessarily in the long term.

    Similarly if you have a serious tear or rupture, then doing any exercise will make it worse- so you need to understand how severe it is first. Book in for a Physiotherapy (based in Willand, Cullompton) appointment to get the correct diagnosis.

    Do not participate in sport until you are pain free.

    The Rehabilitation process

    shoulder injuryStart to work on low level movement and control exercises. This includes extended press ups either against the wall or on the floor, shoulder rolls, shrugs, and protraction exercises.

    Isometric contractions are also useful in strengthening a specific weak point under control. So for a thrower/ striker/ racquet sport player, that might mean getting into your sport stance close to a wall and then pushing against that wall for 3-5 seconds quite hard. Rest for 10 seconds, then repeat 3-5 times. See how that react the next day and then you can increase that.

    If you have chronic shoulder pain, then it may mean you have to do these exercises on a daily basis as a preventative tool. (The same applies to chronic low back pain). Five minutes a day, every day will help stabilise that joint.
    From there you can start to add in multi joint exercises that use the shoulder in more functional ways- dips, press ups (lots of variety here), pull ups, dumbbell presses, and throwing lighter implements for short distances.

    Remember: Diagnose, move, stabilise, strengthen, function and consistency.

    However, this does not apply to healthy athletes- if it ain’t broke- don’t fix it.

    Instead try this series of healthy shoulder exercises to keep things working.