Exercise Prescription assignment 2 PDF

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Summary

- Scientific report creating an exercise program for 18 year old subject.
- compares data with elite athletes to current athlete in order to progress to higher level of play
- suggests training and exercises for improvement in motor skills...

Description

Running head: [SHORTENED TITLE UP TO 50 CHARACTERS] 1

Exercise Prescription Word count: 1859

2

Introduction Motor development is the gradual progression of motor control and skills throughout one's experiences and lifetime [ CITATION Utl19 \l 3081 ]. The progress of motor skills and control allows for continuous and cumulative change from conception to older adulthood. Thus, with practice, an individual can improve their fundamental movement skills (FMS) to utilise it in other contexts such as sport. Soccer is a popular and internationally played invasion game that consists of 2 teams competing and using tactical adaptations against each other such as maintain/gain possession, attack and/or defend a goal and gain territory over the opponent with the ball[CITATION Elf10 \l 3081 ]. An 11-side game of soccer is played in several positions including; goalkeeper (GK), two centreback defenders (CB), a left-back (LB) and right-back (RB), central midfielders (CM), left (LM) and right midfielder (RM), two wingers (LW & RW), and a striker (ST). The subject selected for the exercise prescription program is an 18-year-old male (170cm & 62kg) in the growth and refinement phase of the Developmental Continuum [CITATION gab18 \l 3081 ]. The athlete is currently playing under regional level for club and aims to get scouted or progress to state and national-academy level. The athlete is an all-round performing right fullback and is required to obtain high agility, optimal high-speed repetitive movements and great on and off the ball movement, including cognitive and perceptual decision making skill to play at academy level[CITATION Tre16 \l 3081 ]. [ CITATION Hel01 \l 3081 ] states that soccer is a game characterised by a range of moderatehigh intensity complex movements such as sudden deceleration and accelerations, change of direction, lateral and backward movement, abrupt turns and episodes of short burst sprints. Due to the nature of the fullback position in which the subject plays, the position holds responsibility for attacking and defending in the wings, thus repeated short sprints, recovery runs, turns, agility, vertical jump and eye-foot coordination is critical to win possession over opponents. As noted by Lee (2010), These motor skills are frequently tested at academy level in a range of training drills; such as the 30meter sprints, whereby a player is required to complete a 30metre dash as fast as they can to measure their short burst anaerobic speed. Academy or elite level players should be aiming for a time bracket of 3.6 to 4.4 seconds in the speed test. [ CITATION Joh19 \l 3081 ] indicates that fullbacks often cover the most total distance during matches and comprise of many high-intensity short burst runs (such as 30 meters), at almost near-maximal sprint to attack the

3 space along the wings and defend territory. Soccer also includes vertical jumping, which is a primal aspect for fullbacks, as they often compete in aerial duels like intercepting and heading the ball. Vertical jumps can be defined as the maximal amount of force exerted (power output) of a muscle group to reach a height upwards while stationary [ CITATION Pao12 \l 3081 ]. This skill is commonly tested with a jump squat, measuring the athlete's height distance; an average expected score of elite soccer players aged 18 ranges from 16-19.5 inches (40-50cm) [ CITATION Nik14 \l 3081 ]. Thus, the selected athlete must be equipped with these skills: agility, sprint speed and explosive jumping to handle the physical demands of the game, reach optimal, consistent performance and as a result achieve his goal. The 'Standard Model Talent Development' (SMTD) approach aims as a pathway to focus on progressing identified talents and relying on early specialisation to enable high achievement in the performance of the sport[ CITATION Bai13 \l 3081 ]. SMTD is dependent on the progression of playing levels (club to academy) rather than just the age. This enables athletes to position themselves at the train to compete for stage of the LTAD (Long term athlete development) theory by encouraging the pursuit of the competitive stream and push to transition into the train to win phase for elite athletes, undergoing specialised and intense training. Another model of development includes the Youth Physical Development Model [ CITATION Llo \l 3081 ] that encompasses athletic development from childhood to early adulthood. It helps identifies the training requirements of each fitness components and when it should be done according to age and sex. Such components include FMS, sport-specific skill (SSS), strength, hypertrophy, speed, agility, mobility, power, endurance and metabolic conditioning [ CITATION Llo \l 3081 ]. Thus, the purpose of this report is to assess the major motor skills present in soccer and examine the subject's ability to meet these demands and to provide improvements in areas of weakness, by suggesting a specialised exercise program.

Battery of Testing – Procedure

4 Agility T-test The T-test determines the speed of directional change as well as shuffling and deceleration acceleration when turning at angles[CITATION Mil06 \l 3081 ]. Three cones are set five meters apart on a straight horizontal line. A fourth cone is placed 10 meters from the middle cone vertically so that the cones form the shape of a T. Athlete starts at the base of the "T" and after signal is given to start, the player runs to the middle and around it while proceeding to the cone to the right and runs around the cone. Subject continues their stride to the cone at the opposite end and shuffles around, running to the middle cone and around it, to the baseline. The time is recorded in seconds (s), and athletes have three maximal attempts with 2-minute rest in-between. Figure 1. Diagram of Nike Academy mod. Of agility T-test, 2014.

30m Sprint-Test The sprint-test is a simple 30-meter dash, where the subject starts in between the starting line gate and holds starting position for 5 seconds. The player then runs to the finishing gate with an attempt at full speed after the signal has been given[ CITATION Rob08 \l 3081 ]. The score is recorded in seconds (s) and trialed 3 times with 3-minute intervals for rest. Figure 2. Diagram of 30m sprint

5 Countermovement Vertical jump test The vertical jump test (countermovement) is used to assess the athlete's lower-body explosiveness[ CITATION Owe16 \l 3081 ]. The test is conducted with arm-swing to mimic the sport-specific skill of jumping to compete for the ball in aerial duels in a game of soccer. The subject stands shoulders width apart with arms on the side. The player then takes a squat and in one motion jumps vertically with arm swing to gain momentum in the leap. The measurement of the test is recorded through a smartphone application, 'My jump' which calculates vertical jumps and captures different frames during the motion[ CITATION Tre16 \l 3081 ]. The measurement from the application is recorded as centimetres (cm), and the participant takes three trials with minimal rest in between. Figure 3. Diagram of Countermovement vertical jump testing

Results: Table 1 indicates the normative data of each test and the difference between data of defenders and academy level athletes of any other position.

6 Table 1. Comparison of normative data for academy soccer players across all three tests

Table 2. Shows the selected subject's data across all three tests and compared to the normative data. In the agility T-test, the individual scored 10.64 seconds (the best of 3 trials), vertical jump score of 34.8 (best of 3 trials), and 4.62 seconds (best of 3 trials). The scores for the agility T-test are 69.5% of the mean score (0.81 seconds slower), and in the CMJ vertical, the participant scored a result of 89.9% of the mean (34.8). Figure 4 shows a visual illustration of the difference of scores compared to the average scores, highest scores of elite players and the selected subject. Figure 5. Shows the height difference (cm) of the vertical jump across all levels of players. The vertical test is significantly lower than the average score, whereas in contrast, the athlete performs exceptionally well in the 30m dash as shown in figure 6, obtaining a greater score than the average and closer to the academy level Table 2. Comparison of athlete's data to normative data

7 Figure 4. Graph comparison of Agility test

Figure 5. Graph comparison of CMJ vertical test 41 40 39

Height (cm)

38 37 36 35 34 33 32

CMJ vertical test Mean

High

Athlete

8 Figure 6. Graph comparison of 30m Sprint test

Exercise program The FITT-VP principle (ASCM, 2018) will act as the foundation of the specialised exercise program for the selected subject. This includes components such as Frequency, Intensity, Time, Type, Volume and Progression. According to the ASCM guidelines (2018), the frequency in which adolescents should participate in physical activity includes five days of moderate physical activity or in substitute, three days of vigorous exercise. The intensity of exercises should be done moderately to vigorous and is measured through heart rate; therefore, an intensity level of 70-85% of the maximum heart rate should be optimal, considering the focus on motor skills of agility, vertical jumps and sprint speed. The time (duration) of the exercise program is recommended to be approximately 40-90 minutes a day, including all warm-ups, cooldowns and rest. The type of exercises performed should be based around anaerobic, muscular strength and endurance, conditioning and flexibility as the program will have a focus on improving vertical jumps, speed and agility. Therefore, exercise will have a greater emphasis on explosive movements and developing the anaerobic capacity. Thus, movements such as

9 jumping, leaping, acceleration and deceleration and plyometric training will be frequent, as it is statistically shown to be correlated with sprint speed and vertical jumps as the muscle forces are continuously being exerted from the lower body [ CITATION Wis04 \l 3081 ]. As stated in the ACSM Guideline (2018), Volume refers to the total amount of exercises over time, which includes three variables: intensity, time and frequency. Therefore, the exercise program will be designed to progressively help the athlete in developing their skills by increasing the load of the three components. Progression, introduces how the program will be advanced weekly, adding gradual overload to the intensity, frequency, time and type which will allow the body to adjust to new changes without causing any injuries or performance plateaus.

10 Table 3. Exercise program

11 Figure 7. Illinois agility run

Expected results:

12 [ CITATION Wis04 \l 3081 ] and other countless studies have stated that plyometric training is an effective way to improve jump and sprint speed as there is a clear correlation between them. According to a meta-analysis of the effects of plyometric training (Devillarreal et.al, 2009) reports approximately 10% of improvement due to plyometric training with specificity of sport. the study also informs that an improvement of sprint time approximately 0.73 seconds faster if sessions are completed with higher intensity, increase frequency and duration, accumulating to a 96% chance of improvement in 10 meter sprint times in 4 weeks. Conclusion: According to the developmental continuum, the 18-year-old player is at the growth and refinement stage. With testing of motor skill there has been a indication of the lack of agility and vertical jumps in comparison to the normative data. Therefore, with the use of the exercise program, the individual will be able to reach peak performance and improvement in the course of 10 weeks following the secondary testing. Thus, with continuous improvement the athlete is sure to progress further in the SMTD pyramid without relegation and reach the LTAD' train to win' phase, being academy level ready and potentially reach their goal.

13 References Bloomfield, J., Polan, R., & O'donoghue, P. (2007). Physical demands of different positions in FA Premier League Soccer. Sports science & medicine. Elferink-Gemser, Kannekens, Lyons, Tromp, & Visscher. (2010). Knowing what to do and doing it: Differences in self-assessed tactical skills of regional, sub-elite, and elite youth field hockey players. Journal of Sports Sciences, 521-528. Retrieved from https://www.researchgate.net/publication/291972373_Decision_Making_and_Tactical_K nowledge_An_Australian_Perspective_in_the_Development_of_Youth_Football_Players ERICSSON KA. (2003). Development of elite performance and deliberate practice: an update from the perspective of the expert performance approach. Expert Performance in sports: advances in research on sport expertise., 49-82. Retrieved from https://www.researchgate.net/publication/233691592_Procedural_knowledge_decisionmaking_and_game_performance_analysis_in_Female_Volleyball's_attack_according_to_ the_player's_experience_and_competitive_success Helgerud et al. (2001). Aerobic endurance training improves soccer. Retrieved from https://www.henriquetateixeira.com.br/up_artigo/aerobic_endurance_training_improves_ soccer_performance_va5te8.pdf Huijgen, B. C., & Marije T. Elferink-Gemser et al. (2013). soccer skill development in talented players. Retrieved from https://core.ac.uk/download/pdf/232457957.pdf#page=86 Johan. (2019, May 29). PHYSICAL DEMANDS SPECIFIC TO PLAYING POSITION. Retrieved from JohanSports: https://www.johansports.com/physical-demands-specific-to-playingposition/ Lee, J. . (2010). The Soccer (Football) 30 meter Sprint Test. Retrieved from https://speedendurance.com/2010/10/10/the-soccer-football-30-meter-sprint-test/ Nikolaidis, P. T. (2014). American Journal of sports science and medicine. Retrieved from https://www.researchgate.net/publication/260336275_Agerelated_Differences_in_Countermovement_Vertical_Jump_in_Soccer_Players_831_Years_Old_the_Role_of_Fat-free_Mass Paoli, A. (2012). Training the Vertical Jump to Head the Ball in Soccer. Strength and Conditioning Journal, 34(3). Retrieved from https://journals.lww.com/nscascj/fulltext/2012/06000/training_the_vertical_jump_to_head_the_ball_in.10.aspx

14 Trecroci et al. (2016). Physical Performance Comparison Between Elite and Sub-Elite Soccer Players. Journal of Human Kinetics. Retrieved from https://content.sciendo.com/configurable/contentpage/journals$002fhukin$002f61$002f1 $002farticle-p209.xml?tab_body=fullHtml-78567...