Beruflich Dokumente
Kultur Dokumente
Adriano Vretaros
Strength and Conditioning Coach
2020
São Paulo – BRAZIL
avretaros@gmail.com
Handball: Conditioning for Players
Characteristics - I
2
Handball: Conditioning for Players
Characteristics - II
●
GAME:
● 2 periods of 30 minutes each
●
(Half Time Break: 10 minutes)
● GAME COURT:
●
40m x 20m
●
BALL:
● MALE Players: Circumference: 58-60cm –
Weight: 425-475g
●
FEMALE Players: Circumference: 54-56cm –
Weight: 325-400g 3
Handball: Conditioning for Players
Characteristics - III
● DISPLACEMENTS:
1)- Cyclic
2)- Acyclic
3)- With Ball
4)- Without Ball
4
Handball: Conditioning for Players
Characteristics - IV
● MOVEMENTS:
1)- Running
2)- Jumping
3)- Sprinting
4)- Arm Throwing
5)- Hitting
6)- Blocking
7)- Pushing
8)- Passing
9)- Tackling
10)- Catching 5
Handball: Conditioning for Players
Bioenergetic Systems
Aerobic 10%
(Cardinale, 2006)
7
Handball: Conditioning for Players
Travelled Distance - II
485
High-Intensity Movements in 60 minutes
190
Rhythm Variations
279
Change of Directions
16
Jumps
(Adapted from Cardinale, 2006)
10
Handball: Conditioning for Players
Anthropometric Profile - I
● IMPORTANCE:
11
Handball: Conditioning for Players
Anthropometric Profile - II
● MALE Players
TEAM AGE (years) Height (cm) Weight (kg) Body Fat (%)
●
n=130 ELITE FEMALE Spanish Handball Players
CENTER BACK WING PIVOT Goalkeeper
● SOMATOTYPE:
PLAYERS Endomorph Mesomorph Ectomorph
GENERAL
Physical Preparation
SPECIFIC
Physical Preparation
INDIVIDUALIZED by Team
Tactical Position STYLE of PLAY 16
Handball: Conditioning for Players
Athletic Condition
Technical Physical
Domain Domain
Athletic Condition
in
Handball
Collective Individual
Tactical
Domain Psychological 17
Domain
Handball: Conditioning for Players
Types of Training
Technical Tactical
Physical Technical-tactical
Technical-physical
Technical-tactical-physical
18
Handball: Conditioning for Players
Biomotor Capabilities
CONDITIONING COORDENATIVE
COORDINATION
ENDURANCE - Eye-hand
- Eye-foot
- ATP-PC TRANSFER TO: - Laterality
- Anaerobic Lactic - Anticipatory Timing
- Aerobic - Precision
STRENGTH
- Hypertropy FLEXIBILITY
- Maximal Strength - Mobility
- Power Endurance - Elasticity
SPECIFIC SKILLS
- Maximal Power - Ball Control
- Passing
AGILITY - Dribbling
SPEED - Simple - Running
-Reaction -Spatial - Jumping
- Displacement - Temporal - Shooting
19
- Movement - Universal - Etc
Handball: Conditioning for Players
Fitness Assessment - I
●
Anthropometry: Body Mass, Height, Wingspan, Body Fat,
Somatotype, etc
●
Metabolic Profile: VO2max, RAST, Wingate Test, etc
●
Neuromuscular Profile: 1RM BP, 1RM SQ, CMJ, SJ, DJ, BJ,
UHJ, UVJ, MBT, Isokinetic Testing, etc
●
Speed: 5, 10, 15, 20 an 25 meters
● Agility: T-Test, Pro-Agility, Shuttle-Run, etc
●
Flexibility: Goniometric Assessment, etc
● Movement Quality: FMS, YBT, SEBT, etc
20
Handball: Conditioning for Players
Fitness Assessment - II
● Biochemical Tests
● Medical Cardiac Evaluation
● Medical Injury Evaluation
● Dental Evaluation
● Nutrition Evaluation
● Psychological Profile
● And Other
21
Handball: Conditioning for Players
Fitness Assessment - III
A)- Periodicity
B)- Structural Resources
C)- Staff Resources
D)- Forms of Analysis
22
Handball: Conditioning for Players
Fitness Assessment - IV
1)- Validity
2)- Reliability
3)- Accuracy
4)- Precision
23
Handball: Conditioning for Players
Endurance - I
ATP-PC
(jumps, short sprints, etc)
ANAEROBIC System
LACTIC
(long sprints,
average displacements, etc)
Physiological Demand
Effort-Pause Relationship:
~1:1
~2:1
- 80 to 90% of HRmax
- 9 to 12 mM.L-1
Sprints 3% 4% 2% 0,5%
● Hipertrophy
● Maximal Strength
● Power
● Power Endurance
31
Handball: Conditioning for Players
Strength - II
- Carrying bodyweight
RELATIVE (accelerations, decelerations,
Strength jumps, landing,
change-of-direction, etc)
32
Handball: Conditioning for Players
Strength - III
GENERAL
Strength
HANDBALL
TRAINING
SPECIFIC
Strength
33
Handball: Conditioning for Players
Strength - IV
● Weight Training
● Plyometric Training
● Ballistic Exercises
● Sports-Specific Force-Based Actions
34
Handball: Conditioning for Players
Strength - V
● Hipertrophy
HIPERTROPHY
in
HANDBALL
36
Handball: Conditioning for Players
Strength - VII
●
A
Maximal Strength
POWER
(Maximum Maximorum Force)
# p<0,01
$ p<0,001
POWER
PRODUCTION
P=F.V\t
Increases in
Neural Activation
40
(Adapted from Plummer et al, 2019)
Handball: Conditioning for Players
Power - II
Squat Jump
Height
41
(Adapted from Loturco et al, 2015 )
Handball: Conditioning for Players
Power - III
POWER ENDURANCE:
Ball Velocity:
Shoulder Internal Rotation, Elbow Extension,
Abdominal Oblique Muscles
46
(Adapted from Marques et al, 2007)
Handball: Conditioning for Players
Power - VIII
● Effect of Core Training on Throwing Velocity (10 weeks)
SITUATION PRE (km\h) POST (km\h) p ES
7 meters 76,1 80,0 0,001 0,371
7 meters + GK 75,5 79,4 0,001 0,473
9 meters 77,8 80,8 0,005 0,292
9 meters + GK 77,2 79,6 0,05 0,213
9 meters 3 steps 81,8 85,7 0,001 0,387
9 meters 3 steps + GK 83,4 86,5 0,001 0,320
9 meters jump 80,4 83,6 0,001 0,324
9 meters jump + GK 79,9 83,8 0,005 0,301
● DISPLACEMENT (spatial)
48
Handball: Conditioning for Players
Speed - II
REACTION:
- React a opponent's dribble
- React to pass
- Etc
MOVEMENT: SPEED
- Pass ENDURANCE
- Shooting
- Jump
- Etc
DISPLACEMENT:
- Marking
- Sprints
-Etc 49
Handball: Conditioning for Players
Speed - III
SPEED - Technique
in - Coordination
INTERACTION Handball
Handbal - Maximum Stregth
- Power
- Muscular Elasticity
NEURAL MUSCULAR
System System
52
(Adapted from Pavlovic et al, 2018)
Handball: Conditioning for Players
Speed - VI
●
Sprint Mechanical Outputs in Norwegian National Teams
53
(Adapted from Haugen et al, 2019)
Handball: Conditioning for Players
Agility - I
● Simple (spatial and temporal certainty and preplanned
movement)
54
Handball: Conditioning for Players
Agility - II
Physiological Biomechanical
Capacities Abilities
MULTI-DIRECTIONAL
NATURE
Advanced Cognitive
Strategies
Agility T-Test
*** p<0,05 ***
Time (seconds)
RT
PT
CT
PRE-Test POST-Test
56
(Adapted from Parnow et al, 2016)
Handball: Conditioning for Players
Flexibility - I
ELASTIC
Components
PLASTIC
Components
(Dantas, 1999 ; Achour Junior, 2004 ; Boyle, 2015) 57
Handball: Conditioning for Players
Flexibility - II
●
Global Active Stretching – n=33 players (male and female)
Side Step Test – 08 sessions of GAS – 40 minutes
PRE
POST
CORRECTIVE
Platform
PREVENTIVE PREDICTIVE
Platform Platform
(Vretaros, 2018)
61
Handball: Conditioning for Players
Injury Prevention - II
●
CORRECTIVE Platform:
- Cycle Injury-correction
- Urgent Decision-making
62
Handball: Conditioning for Players
Injury Prevention - III
●
PREVENTIVE Platform:
- Plan of Action
- Continuous Monitoring
- Improvement Recurring
63
Handball: Conditioning for Players
Injury Prevention - IV
● PREDICTIVE Platform:
- Simple Calculations
- Heuristic - Quick Interpretation
- Simple Inferences
●
n=2,227 competitives matches - Video-Analysis
● Seasons: 2010 - 2013
●
56,8 % - Contact
●
25,1 % - Indirect Contact
●
18,1 % - Non-Contact
●
63,8 % - During Attacking Play
68
(Adapted from Luig et al, 2011)
Handball: Conditioning for Players
Injury Prevention: Ankle - I
●
A
ANKLE INJURIES
(non-contact)
LANDING SITUATIONS
One-leg Landing
from a Jump Shot Side-step Cutting
Traumatic Injuries:
- 6,9 per 1000 hours of Match
Group - 0,6 per 1000 hours of Practice
WITHOUT Ankle Disc
ACL● Injuries
A
(non-contact)
High Risk
Medium Risk ~ 2-3 times higher
1999-2000 17 04 06 02
2000-2001 14 05 03 00
HANDBALL TRAINING
&a
●
SPINE
SPINAL
LOADS
Quality
of
POSTURE
76
Handball: Conditioning for Players
Injury Prevention: Spine - II
● POSTURE - n=125 players versus n=135 non-training individuals
* During the
Prevalence of LBP (%)
previous
12 months *
SHOULDER INJURIES:
~17% - 28% (one season)
FUNCTIONAL ADAPTATIONS:
- Osseus Tissue
- Soft Tissue
Scapular Dyskinesis
(Fieseler et al, 2018)
82
Handball: Conditioning for Players
Injury Prevention: Shoulder - IV
- Tendon Pathology;
- Subacromial and Internal Impingement;
- Glenoid Labrum Injuries;
- Glenohumeral Joint Instability;
- Acromioclavicular Joint Dysfunction
- Etc
ISOMETRIC STRENGTH
RANGE OF MOTION SCAPULAR CONTROL
- Pain Free Test:
Internal Rotation (n=193) - Pain Free Test: - Pain Free Test:
External Rotation (n=178) Internal Rotation (n=194) Flexion (n=205)
Abduction (n=182) External Rotation (n=194) Abduction (n=205)
PREVENTIVE PROGRAM:
- Quality of Movement
- Work Total Rotation Motion;
- External Rotation Strength;
- Stability and Control Scapular;
- Thoracic Mobility;
- Good Posture;
- Core Stability;
- Strength Balance between ER \ IR;
- Control of Training Volume of Throwers;
-And other
Shoulder Elbow
- Eccentric Loads
(initiate arm acceleration)
OVERUSE INJURIES
DOMINANT ELBOW
Hypertrophy
Bilateral differences
in the thickness of the
flexor-pronator tendon,
Pain and Disability extensor tendon,
triceps tendon,
and medial collateral ligament
Thickness
Goalkeeper:
“ The thumb stabilizes the ball Forced Dorsiflexion
and the pinkie locks it into position” during Catching
(Adapted from Pesquer & Chick, 2018) 90
Handball: Conditioning for Players
Injury Prevention: Wrist\Hand - II
Wrist + Hand
TYPES OF INJURIES
Maxillofacial Injuries
Nasal Fractures
Dental Injuries
Facial Lacerations
92
Handball: Conditioning for Players
Injury Prevention: Head - II
●
n=112 handball players (28 females and 84 males)
DENTAL TRAUMA (n)
93
Handball: Conditioning for Players
Injury Prevention: Head - III
TYPES OF DENTAL INJURIES
94
Handball: Conditioning for Players
Injury Prevention: Head - IV
●
MOVEMENTS:
1)- Lateral
2)- Diagonal
3)- Front
●
STIMULUS:
1)- Visual
2)- Auditory
3)- Kinesthetic
4)- Decision Making
97
(Adapted from Dumitru, 2010)
Handball: Conditioning for Players
Goalkeeper - II
●
MALE Goalkeeper - Anthropometry
STUDY Profile Age Height Body Body Fat
(years-old) (cm) Mass (%)
(Kg)
98
Handball: Conditioning for Players
Goalkeeper - III
●
FEMALE Goalkeeper - Anthropometry
STUDY Profile Age Height Body Body Fat
(years-old) (cm) Mass (%)
(Kg)
99
Handball: Conditioning for Players
Goalkeeper - IV
(Dumitru, 2010)
100
Handball: Conditioning for Players
Goalkeeper - V
●
PHYSICAL CONDITIONING:
a)- Endurance (atp-cp, anaerobic lactic, aerobic)
b)- Strength (hipertrophy, maximal)
c)- Power (maximal, endurance)
d)- Speed (reaction, displacement, movement)
e)- Flexibility \ Mobility
f)- Hand-Eye Coordination
g)- Eye-Foot Coordination
101
Handball: Conditioning for Players
Goalkeeper - VI
●
EFFECTIVENESS OF REACTION TIME
(n=10, 09 weeks – 3 times per week –
100 shootings per goalkeeper)
Av-01 Av-02 Av-03 Av-04 Av-05 TOTAL
Off-Season
Off-Season
Pre-Season
Season
Conjugate Blocks
Linear
Structural Pendulous
Bells MODELS
Of
Periodization
MACROcycle
MESOcycle
MICROcycle
Training UNIT
106
Handball: Conditioning for Players
Periodization - IV
Professional
Level
Norway Elite
Division Players
PRACTICE: PLAY:
5 to 10 times per week 60 to 80 matches
Each session: +\-1,5h per season
PERIFERIC:
- Cardiovascular
- Metabolic
- Neuromuscular
FATIGUE
in
HANDBALL
CENTRAL:
- CNS
110
Handball: Conditioning for Players
Fatigue - II
RISK of
VISIBLE Overreaching
Fatigue Non-Functional
RISK of
HIDDEN Overtraining
Fatigue
- Physiological - Psychological
FATIGUE
SYMPTOMS
- Immunological
- Biochemists
112
Handball: Conditioning for Players
Detraining - I
- Body
Composition - VO2max
DETRAINING
in
HANDBALL - Power
- Maximal
Strength
- Agility
-???
- Speed
- ??? 113
Handball: Conditioning for Players
Circadian Rhythm - I
n=
Diurnal Variations in● Physical Performance
*** p<0,001 **
EFFECT SIZE:
ZZTWB= -1,17
5SWB= -1,34
10SWB= -1,40
20SWB= -1,40
SJ= 0,73
MACRO - Carbohydrates
Nutrients - Proteins
- Fats
- Water
- Vitamins
- Mineral Salts
MICRO
Nutrients
115
Handball: Conditioning for Players
Nutrition - II
BODY COMPOSITION:
116
Handball: Conditioning for Players
Nutrition - III
● Creatine Supplementation (20g.d-1 during 5 days)
p<0,001
1RM Half Squat
Kg
PLACEBO CREATINE
(Adapted from Izquierdo et al, 2002) 117
Handball: Conditioning for Players
Nutrition - IV
● n=16 Youth Players – HYDRATION
Refrigerant
Pre
During
e Post
i c ce
c i
ter n i
l Ju
Ju
o da h er
a
o to r a i al S t
W Is tr O
atu s
N
n du
I
ACTIVE
Resources
Recovery
&
Regeneration
PASSIVE
Resources
119
Handball: Conditioning for Players
Recovery & Regeneration - II
Hyperoxia
Electrostimulation Cupping Therapy
Therapy
Slowdown Massage
Thermotherapy Active