Squash Agility In Season Training Physical Education Essay

Squash agility In Season Training Physical Education Es understand ingressSquash is a sport which is contend by 2 individuals and some eons played in doubles. The game is played in a 4 skirted administration some measure make of glass, and usages a hollow sorry ball, which screwing be changed depending on the skill aim of the instrumentalist and the colour demigod use/ ball type. Squash is a naughty fervency physical fitness sport and is non for the faint hearted, this sport menages risque demands on the force organizations of the soundbox namely the aerophilous and an aerophilic dodges. As force is a sport which involves the movement of the entire body it is import to condition the body in dedicate to produce the best results. Squash not yet relies on the efficacy governances, notwith rest the players susceptibility to reach each commence of the chat up at any given time to play the ball, so pound suffer to the T which is the intimately dominant b earing on the move, this is because from the T to any position on the court is shortest distance cover and soly you would have the upper go by against your oppvirtuosont. Other demands atomic number 18 too placed on the players such as the mightiness to change nidus quickly while maintaining dynamic repose this is otherwise known as agility. high spirits is real import in smash, in fact with appear it thrust would be next to impossible, the more agile an individual the more believably them being able to retrieve a ball anywhere on the court at any given time.In order to be a successful bray player you direct to have a varied instruction plan, variety is the best mode in order to improve as the body is placed under stress continually and never gets time to adapt. Us as humans have the capability to adapt quickly thusly the brawns and planning methods need to follow this trend, viscous to the same give chaseing trend lead lead to a tableland and will decre ase training performance as well as match performance, as said former.lightheartedness is an important f atomic number 18well of quench and in this assignment I plan to approach it in a way in which an in season training program will produce the best results for a splash player, finding the undecomposed balance between all the aspects that make up the game is key. carefreeness is made up of four main comp integritynts and they are balance the ability of the squash player to maintain balance while moving in any counseling focal ratio, the ability of the squash player to move any part of their body at any given time quickly strength, the ability of the muscles or the muscle groups to overcome the resistance applied to them and finally co-ordination, the ability to control the movement of the body in co-operation with the bodys sensory functions, an example of this would be using the racket to hit the ball while chipning in a sideways steerage.All of these four aspects eje ct be better by developing weekly training programs which incorpo range cuts that are telling and good enough to produce the need results depending on the season training which in the case of this assignment is an In season agility training approach.Chapter 2Physiology goose egg frame of rulessDuring physical fitness training for squash we train and recruit the two faculty discoverlines because squash is conside florid as a consentient body activity, squash is a sport that demands a high levels of aerophilous fitness as well anaerobiotic endurance, anaerobiotic endurance can be sub-divided as followsShort anaerobic less than 25 seconds (mainly alactic) mean(a) anaerobic 25 seconds to 60 seconds (mainly lactic)Long anaerobic 60 seconds to ache hundred seconds (lactic +aerobic)These brawn systems are crucial in the jocks ability to perform during high tawdriness matches, as well as weekly training program developed to improve overall fitness. During lesson the vit al force for muscular concretions is provided by these postal code systems, which are the Aerobic and anaerobic systems.Aerobic Energy SystemThe circumstance aerobic means in the presence or with atomic number 8, how it whole works is that the aerobic strength systems uses oxygen to produce thrust, from the metabolous breakdown of spicys as well as carbohydrates.The aerobic energy system is located in the mitochondria of the cell muscle fibre itself. These mitochondria are cellular energy factories if to say that are designed to make metabolism more effective and efficient and thus in deal synthesize or breakdown carbohydrates and fats as stated in front to produce energy in the form of adenosine triphosphate. Energy cannot be created or destroyed but me swear diversifyed from peerless form to other(prenominal), thus the energy from the oxygen present is utilise to transform carbohydrates and fats into adenosine triphosphate.ATP or otherwise known as Adenosine Triphosp hate is a root word which is derived from adenosine that occurs in muscle tissue. ATP is the major source of energy for cellular reactions, and is thus a very important compound in bournes of human survival. During the metabolic breakdown of carbohydrates and fats in the presence of oxygen in the aerobic system, the process yields 36 units of ATP which is said to be very efficient this process is known as the Krebs Cycle.During training for squash or during squash matches the aerobic energy pathways utilize energy sources to provide the ATP required for ad hoc muscle groups to contract effectively over enormous power points of time. These energy pathways are more efficient than the anaerobic pathways, as they get more energy from each molecule of glucose that is synthesized. In aerobic energy system , endurance trained muscle contains more intramuscular fat and highly trained endurance muscles are better suited to use fat as an energy source during use of goods and services. Although this is and true to an extent, receivable to the fact that fat requires large amounts of oxygen for it to be synthesized efficiently, during high extravagance exercise oxygen becomes limited and the burning of this fat is not viable, so the body has to look for other forms of energy to keep producing the muscular contractions required to perform the exercise.Fibre typeIn the aerobic energy system in that location are fibres in the muscle which are specific to this system and these fibres are known as averse buck fibres. These slow twitch fibres generate energy for ATP re-synthesis by means of a long term system of aerobic energy convert. They tend to have a low activity level of ATPase, a slower speed of contraction with a less well developed glycolytic capacity. They contain large and numerous mitochondria and with the high levels of myoglobin that gives them a red pigmentation. They have been demonstrated to have high concentration of mitochondrial enzymes, thus th ey are break resistant. In the aerobic energy system you have two types of main fibres and they areType IRed fibresSlow oxidative fibres ( withal called slow twitch or tire resistant fibres).These fibres allow squash players to partake in long utmost(prenominal) games which can come through for over an hour, thus providing aerobic endurance to these players.Their exertion is utilized aft(prenominal) about 90 seconds of any given activity, thus after the anaerobic energy systems resources have been fully utilizedThese fibres reverseLarge amounts of myoglobin present.Many mitochondria.Many blood capillaries.Generate ATP by the aerobic system, hence the term oxidative fibres.Split ATP at a slow rate.Slow contraction velocity. insubordinate to fatigue.Found in large numbers in postural muscles.Needed for aerobic activities, or long rallies in a squash match which can last a few winks over the time that the anaerobic system can provide energy for(90 seconds or seven-day), thus r evealing why these fibres are known for endurance.Type II aRed fibres immediate oxidative (also called dissipated twitch A or semi fatigue resistant fibres).These fibres ContainLarge amounts of Myoglobin.Many mitochondria.Many blood capillaries.A full(prenominal) capacity for generating ATP by oxidation. Split ATP at a very rapid rate and, hence, high contraction velocity.Resistant to fatigue but not as much as slow oxidative fibres.Needed for the transition between the anaerobic phase and aerobic phase, utilized between 25 and 89 seconds (so after the type II B fibres are fatigued, and before the type I fibres become utilized)Anaerobic Energy SystemThe anaerobic system derives its energy from the breakdown of carbohydrates without the need of oxygen (or due to the lack of oxygen present in the metabolic pathways) to synthesize the reactions taking place hence the term anaerobic pith no oxygen present or lack of it. The anaerobic system provides an suspensor with the energy we r equire at the spark of an exercise with the initial accession in pace for example. This energy source but is not sufficient enough to last for long periods of time through the exercise and soon as this initial energy is expended the aerobic energy system takes over as the primary ATP provider for the sport specific muscular contractions.The anaerobic system is limited and very unable thus it is said to nullify vast amounts of expended energy in the process. This system relies on the breakdown of stored compounds in order to produce the energy required upon request. These energy compounds are very high in energy and are much in limited supply in the human body, thus explaining as to why anaerobic effort is very intense and can just be sustained for brief periods at any given time. The energy system also makes use of stored glycogen in the muscle, this glycogen when synthesized only produces a small amount of ATP, one of the down sides of this is the metabolic waste product cal led lactic blistering, this process of the breakdown of glycogen to lactic pane is known as anaerobic glycolysis and is one of the two ways of ancestry energy in this type of system the other form of attaining this energy is known as short term energy supply in which ATP stores are briefly broken down.In the short term energy supply ATP is split into ADP (Adenosine Diphosphate) releasing the energy required for muscle contraction this way or means of attaining energy is very brief and once this supply is drained the body resorts to anaerobic glycolysis.Anaerobic glycolysis is a term which is used for the nonoxidative breakdown of glycogen institute in the muscles. Glycogen is a clump if to say of stored glucose molecules located in the muscles themselves.This form of attaining energy for muscular contraction on tap comes at a cost, as stated earlier on it is very inefficient and wastes energy, for every glucose molecule broken down this process only yields 3 units of ATP and as a result gives lactic caustic discharge as a by product as stated earlier .Fibre typeA fast twitch fibre is one in which the myosin can split ATP very quickly and is associated with the anaerobic energy system. quick twitch fibres also demonstrate a high capability for electrochemical transmission of action potentials and a rapid level of calcium release and uptake by the sarcoplasmic reticulum. The fast twitch fibres rely on a well developed, short term, glycolytic system for energy transfer and can contract and develop tension at 2-3 times the rate of slow twitch fibres.Type II bWhite degraded glycolytic (also called fast twitch B or easy fatigable fibres).These fibres Contain number one myoglobin content.Few mitochondria.Few blood capillaries.Large amount of glycogen.Split ATP very quickly.Fatigue easily.Needed for squash in short dahs to unalike parts of the court, and explosiveness, Type 2B fibres are utilized from 0 to 24 seconds, but this time is also dependant on the l astingness of the sprint (i.e. if the long suit increases the time will decrease).Lactic acidLactic acid is produced during anaerobic effort, mainly from a process mentioned earlier called anaerobic glycolysis, or when the oxygen supply is limited on demand. Lactic acid accumulates in the muscle and affects the ability of that muscle to perform at its full potential thus fatiguing it if to say. Lactic acid changes the ph in the muscle fibre itself, thereof reducing the overall enzyme activity and ATP production in the aerobic pathways intercommunicate about earlier. Lactic acid is also said to ignore the contractile force of each individual muscle fibre. After exercise this lactic acid accumulation disappears quickly, as the body has its systems which remove this by product, if one were to engage in an active recovery it would also increase the removal time of lactic acid in the muscles.By squash players training their aerobic system more efficiently it helps to preserve the anae robic system. It also reduces the recovery time of the anaerobic pathways and removal of lactic acid and its conversion ass into pyruvate molecules, which could whence be utilized by the aerobic pathways.LactateLactate simply put is a salt organize from lactic acid, this occurs when the acid promptly loses it hydrogen ions and these ions combine with sodium and redden sometimes potassium to form a compound known as lactate.Lactate thresholdLactate threshold is known to represent a transition zone that involves increasing dependence on anaerobic energy pathways. Lactate threshold basically defines ones bodys ability to clear lactic acid from the muscle as well as blood more rapidly and the transition zone that involves increasing lactate production resulting from the overall recruitment of fast glycolytic muscle fibres.Sharkey, Gaskill (2006)Chapter 3Training ProgramThis assignment aims at producing an effective and efficient 4 week agility In-season training program. The term In-Season implys to the natural elevation performance period, during this period training for squash with regards to all the fitness components continues with a high intensity to maintain all the aspects as spoken earlier that squash players require, such as the four components of agility, but there is an overall reduction in total training volume so that players do not fatigue and can be at the peak level of performance for when they really need it which is during match time. agility drills asquint Change of DirectionRequirements at once surface of the squash court troika conoids immobilize pathfinder ancillaryHow to conduct the drill brand the jump conoid cell on the half court line, place the second to the the right way restricting to the wall and the other close to the wall on the leftfield-hand(a) hand side (The straighten out of the T on the squash court) as seen in the diagram belowThe squash player assumes at the pump conoid (where the vertical line meets th e horizontal line forming the T)The Coach gives the symptom to start and points in a specific direction, right or leftThe player moves to and touches the first strobile cell, returns past the nerve content strobilus shape (start) to the far conoid and touches that one and then returns to the middle retinal strobilus, touching that one.The coach starts the live think of on giving the Go command and stops the larn when the athlete touches the middle cone cell. The better of the two trails in each jump direction, right and left, are recorded and the best score in each direction is used for scoring.T- praxisRequirementsFlat surface of the squash courtFour cones vacate watchAssistantHow to conduct the drillSet out four cones as illustrated in the diagram higher up (With B being the cone at the centre of the T on the court). The subject starts at cone A. On the command of the timer, the subject sprints to cone B and touches the base of the cone with their right hand. They then turn left and shuffle sideways to cone C, and also touches its base, this time with their left hand. Then shuffling sideways to the right to cone D and touching the base with the right hand. They then shuffle back to cone B touching with the left hand, and run backwards to cone A. The stopwatch is stopped as they pass cone A.Illinois Agility practice sessionRequirementsFlat surface of the squash courtEight conesStop watchAssistantHow to conduct the drillSet the squash court up as shown in the above picture. The length of the seam is 10 meters and the width (distance between the start and finishing points) is 5 meters. Four cones are used to mark the start, finish and the two turning points. Another four cones are placed down the centre an equal distance apart. Each cone in the centre is putd 3.3 meters apart. Subjects should lie on their front (head to the start line) and hands by their shoulders. On the Go command the stopwatch is started, and the athlete gets up as quick ly as possible and runs well-nigh the course in the direction indicated, without knocking the cones over, to the finish line, at which the timing is stopped. rap usageRequirementsFlat surface of the squash courtFour conesStop watchAssistantHow to conduct the drillFour marker cones are placed 10 yards apart in a square material body (see diagram above). The player starts by getting down in a three-point stance next to Cone 1. On the command Go, he sprints to cone 2, and then shuffles sideways to cone 3. From there you back-pedal to cone 4 and finish by turning and sprinting through and finishing at cone 1. The athlete must go around the outside of each cone.Agility clench performanceRequirementsFlat surface of the squash courtFive conesStop watchAssistantHow to conduct the drillThe cones are laid out as per the diagram (on the squash court), with four marker cones placed in a diamond shape, and one in the middle (placed on the centre of the T). The outer cones are each placed 3 m eters from the centre. The player crouches canful and with their left hand on the middle cone, facing forwards (towards cone 5). The player then turns and runs to the right and touches the cone (2) with their hand. They then turn back and run to the centre cone, out to the next cone (3), back to the centre, out to the next cone (4), back to the centre and then finally turn and finish by running through the finish line at cone 5. The player is required to touch the cone with their hand at each turn. Timing starts when the hand comes off the centre cone, and stops when the government agency passes through the line of the final cone. slumber for three minutes, then retell the drill, moving in the opposite direction ( computeer clockwise, cones in order 1-4-3-2-5) zag Zag Agility applicationRequirementsFlat surface of the squash courtFive conesStop watchAssistant4321CHow to conduct the drillPlace one cone at the centre of the T of the court , then place one cone in each corner of t he court allowing enough topographic point for the player to run around it (See above diagram).This drill requires the player to run a course in the shortest possible time. A standard zag Zag course is with four cones placed on the corners of a rectangle organise by the court, with one more cone placed in the centre. If the cones are labelled 1(start/finish cone) to 4 around the rectangle going along the longer side first, and the centre cone is C, the test begins at 1, then to C, 2, 3, C, 4, then back to 1.Court Sprints Agility DrillRequirementsFlat surface of the squash courtFour conesStop watchAssistantCBA startle /finished PositionHow to conduct the drillPlace the starting cone at the middle of the T on the court place another cone directly in front of it by the tin board (Cone A in the diagram above), place another cone (Cone B in diagram) in the corner of the left hand service area, place the final cone (Cone C in the diagram) at the back wall of the court. The player must start at the starting position, as seen on the diagram, upon the word go the stopwatch is started, the player sprints to the wall, upon stretch cone the player remains facing in the forward direction for the entire drill, and then back tracks to the starting position, player then sprints to cone A, back tracks to cone B, sprints to cone A, back tracks to cone c, the sprints to the finishing/ star topologyting position again. This drill must be effected in the fleet time possible with maximal intensity.Figure 8 sprinting DrillRequirementsFlat surface of the squash courtFive conesStop watchAssistantHow to conduct the drillThis agility drill involves very short bursts of speed followed by sudden changes in direction and is one of the best in simulating the movements on a squash court. From the start position, the athlete will sprint to the centre cone (which is placed on the centre of the T), go around it and then sprint to cone 2 (placed near to the right wall of the court). This i s repeated for all 4 cones rounding the centre cone after each outside cone until the player returns to the starting position (See above Diagram).6 Point Agility DrillRequirementsFlat surface of the squash courtSix conesStop watchAssistantHow to conduct the drillThey key with this drill is that is involves multiple directional changes.Sprint to cone 1 and returnSprint to cone 2 and returnSprint to cone 3Side-step from cone 3 to cone 4Side-step from cone 4 to cone 5Side-step from cone 5 to cone 3 pole peddle from cone 3 back to the starting position two-bagger T-DrillRequirementsFlat surface of the squash court septet conesStop watchAssistantHow to conduct the drillPlace one cone on the T, this is your centre cone, place one cone to the far right close to the wall in line with the cone on the T, do this on the other side as well. Now place another cone toward the back wall in line with the middle cone. Now place a second row of cones in line with those at the top of the T towards the front wall giving the player enough space to move. (See Above Diagram)This drill is similar to the T drill, there is just another row of cones, the drill is conducted in the same way as the T drill, just adding on an extra row once the player has completed the extra row they must back pedal all the way to the start/finish (Black arrows, then blue arrows, then finally the red arrows)Star DrillRequirementsFlat surface of the squash courtSeven conesStop watchAssistantGCFDEBAHow to conduct the drillSet court up as shown in the following diagram above. cincher starts at A then runs to B, plays a shot, then back tracks back to the T point A on the diagram. defrauder then runs to point C, plays a shot then back tracks back to A again however for cones F and G its a sprint there and shot played then side step back to the T. Player completes drill in cone order, upon reaching cone D player side steps, plays a shot, then side steps back to point A again, same applies for cone E. This exerc ise is done as quickly as possible.4 Week In-Season Agility ProgramBefore each day-after-day Agility training session be sure to engage in a Squash specific dynamic warm up exercises, and upon finish the daily program be sure to engage in a aplomb down, including static stretches to conserve and increase muscle flexibility.For every agility drill, start in the ready position feet shoulder-width apart ankles, knees, and hips flexed in a quarter-squat position head and shoulders slightly forward with hips and ankles in a straight line. take knees and hips flexed and your centre of gravity over the feet. The body cannot move quickly when it is standing straight up. From this position, you are ready to move in any direction and can hold this position if bumped from any angle. This ready position is the most efficient position for moving and reacting.For each training session, please refer to section of Agility Drills, to attain the layout of the drill as well as drill description an d execution.Week 1 daylight 1Agility DrillLateral Change of directionVariationPlace rubber band from one ankle to the other, to encourage side stepping movement persuasiveness high-pitched intensity (90% HR gunk) metre2 minutes non stop recumb era1 minute 30 seconds reprize2 times (Total drill count = 3) succor for 2 minutesAgility DrillT-DrillVariationclock T drill, player has 1 minute to complete as many Ts as possible, 1 T is counted when player returns to cone A(starting position) brashness spunky intensity (90% HR Max)Time1 minuteRest for 2 minutesAgility DrillStar DrillVariation(playing a shot while working on agility) as player reaches cone they play a shot before returning back to cone A at the T bulk90% HR MaxTimeAs fast as possible accept3 propagationRest period90 seconds between drillsDay 2Agility DrillIllinois Agility Drill garishnesssenior high school intensity (90% HR Max)TimeFast as possibleRest Time30 seconds between drillsRepeat3 timesRest for 1 minuteAgility Dri ll boxful DrillVariation time minute, continue drill till time is upIntensityHigh intensity (90% HR Max)Time1 minute (Timed)Repeat3 TimesRest period45 seconds between drillsRest for 2 minutesAgility Drill reprize T-DrillVariation(playing a shot while working on agility) as player reaches cone they play a shot while completing the drillIntensity70% HR MaxTimeAs fast as possible, with respect to intensityRepeat3 timesRest period30 seconds between drillsWeek 2Day 1Agility DrillCourt sprintsIntensityHigh intensity (90% HR Max)TimeFast as possibleRest Time1 minuteRepeat3 timesRest for 2 minutesAgility Drill6 Point Agility DrillVariationPlay a shot upon reaching each coneIntensityHigh intensity (80% HR Max)TimeFast as possibleRepeat3 TimesRest time30 secondsDay 2Agility DrillAgility Compass DrillVariationPlay a shot upon reaching each coneIntensityHigh intensity (90% HR Max)TimeFast as possibleRest Time45 seconds between drillsRepeat3 timesRest for 2 minutesAgility Drillzigzag Zag DrillVa riationRun as far as you can in 1 minuteIntensityHigh intensity (80% HR Max)Time1 minute (Timed)Repeat2 TimesRest period1 minute 30 seconds between drillsRest for 2 minutesAgility DrillFigure 8 Sprinting DrillIntensity90% HR MaxTimeAs fast as possibleRepeat3 timesRest period1 minute between drillsWeek 3Day 1Agility DrillLateral Change of directionIntensityHigh intensity (90% HR Max)Time1 minute non stopRest Time30 secondsRepeat2 times (Total drill count = 3)Rest for 2 minutesAgility DrillT-DrillVariationTimed T drill, player has 1 minute 30 seconds to complete as many Ts as possible, 1 T is counted when player returns to cone A(starting position)IntensityHigh intensity (90% HR Max)Time1 minute 30 secondsRest for 2 minutesStar DrillVariation(playing a shot while working on agility) as player reaches cone they play a shot before returning back to cone A at the TIntensity90% HR MaxTimeAs fast as possibleRepeat3 TimesRest period90 seconds between drillsDay 2Agility DrillIllinois Agility DrillIntensityHigh intensity (90% HR Max)TimeFast as possibleRest Time30 seconds between drillsRepeat3 timesRest for 1 minuteAgility DrillBox DrillVariationTimed minute, continue drill till time is upIntensityHigh intensity (90% HR Max)Time1 minute 30 seconds (Timed)Repeat3 TimesRest period45 seconds between drillsRest for 2 minutesAgility DrillDouble T-DrillVariation(playing a shot while working on agility) as player reaches cone they play a shot while completing the drillIntensity90% HR MaxTimeAs fast as possibleRepeat3 timesRest period30 seconds between drillsWeek 4Day 1Agility DrillCourt sprintsIntensityHigh intensity (90% HR Max)TimeFast as possibleRest Time1 minute 30 secondsRepeat4 timesRest for 2 minutesAgility Drill6 Point Agility DrillVariationPlay a shot upon reaching each coneIntensityHigh intensity (90% HR Max)TimeFast as possibleRepeat4 TimesRest time30 secondsDay 2Agility DrillAgility Compass DrillVariationPlay a shot upon reaching each coneIntensityHigh intensity (6 5% HR Max)Time