blue-arsed fly

My grandmother described hockey as a game played by jockeys running about like blue-arsed flies. It’s true the game is built on short, frequent,high-intensity efforts which are characterized as alactic-mixed with anaerobic sprints. The alactic system primarily utilizes adenosine triphosphate (ATP) and phosphocreatine (PCr) as fuel sources. This system provides energy for short bursts of high-intensity activity lasting up to about 10 seconds. ATP and creatine phosphate (CP) are present in very small amounts in the muscle cells. The system can supply energy very quickly because oxygen is not needed for the process. No lactic acid is produced in the process (Alactic) . It is crucial for activities like sprints, quick changes of direction, and explosive actions essential in hockey (Gaitanos et al., 1993).

(Anaerobic Glycolysis) System

Following the alactic system, the lactic system becomes predominant during efforts lasting from about 10 seconds to 2 minutes. It uses carbohydrates (glucose) stored in the muscles as Glycogen. Because no oxygen is required to re-synthesise ATP, energy is produced quickly. Also because no oxygen is used in the process lactic acid is produced as an end product.

Aerobic System:

This system is engaged during prolonged lower-intensity exercise, where oxygen is utilized for energy production. This system uses carbohydrates (glucose/glycogen) and fats to replenish ATP. Because oxygen is required for the process, energy production takes a little longer but can continue for a much longer duration. Because of the presence of oxygen, no lactic acid is produced. While aerobic capacity is vital for overall endurance, it is less significant for high-intensity efforts during short durations in hockey.

Why Train Alactic Sprint Capability?

Game Demands

Hockey players need to perform frequent, rapid sprints to reposition for leading, ball receipt, pressing or to simply make space. Actions that often last only a few seconds.In a seminal research paper Spencer (2004) on a thorough in-game analysis of Australian international (male) players, found the mean number of sprints, during a repeated-sprint bout ( 3 or more consecutive sprints = a bout), reported was 4 ± 1 and the mean recovery time between sprints was 14.9 ± 5.5 s. The mean sprint duration during the game was 1.8+0.4 s, the mean maximal sprint duration was 4.1+2.1 s. Training the alactic system enhances a player’s ability to produce explosive power (Sampaio & Janeira, 2003).

Improved Performance

Greater alactic capability translates directly into improved performance. Players who can sprint quickly and recover rapidly can maintain higher overall intensity throughout a match (Rumpf et al., 2016).

Injury Prevention

Developing explosive strength and power helps stabilize the muscles and joints involved during high-intensity actions, reducing the risk of injuries (Becker et al., 2018).

Training the Alactic System

Training for alactic capability involves specific protocols that maximize the use of the phosphagen system. These workouts focus on short-duration, high-intensity efforts with adequate rest to allow for ATP and PCr replenishment.

Weekly Alactic Sprint Workout Plan

Here’s a sample week of workouts focused on enhancing alactic sprint capability:

Day 1: Sprint Intervals

Warm-up: 15 minutes (dynamic stretches, agility drills)

Workout:

6 x 30m sprints (maximum effort) with 3 minutes of rest between sprints

4 x 50m sprints (maximum effort) with 4 minutes of rest between sprints

Cool down: 10 minutes (active mobility)

Day 2: Plyometric Training

Warm-up: 10 minutes (jogging, mobility work)

Workout:

3 x 10 box jumps (focus on explosive effort)

3 x 8 depth jumps (pause fully between jumps)

3 x 5 bounds (max distance)

Cool down: 10 minutes (foam rolling, stretching)

Day 3: Alactic + Agility

Warm-up: Include agility drills

Workout:

4 x 20m shuttle (2 x 10m sprints back and forth with 2 minutes rest)

5 x 30m sprints with implemented change of direction (rest 3 minutes)

Cool down: 10 minutes (active mobility)

Day 4: Strength Training

Warm-up: 10 minutes (dynamic stretches)

Workout:

Squats: 3 x 5 reps (heavy)

Deadlifts: 3 x 5 reps

Kettlebell swings: 3 x 10 reps

Cool down: 10 minutes (active stretching)

Day 5: Repeat Sprint Work

Warm-up: 15 minutes (dynamic and mobility exercises)

Workout:

8 x 40m sprints (maximum effort) with 4-minute rest

Cool down: 10 minutes (active stretching)

Day 6: Recovery Day

Light activity such as walking, yoga, or swimming.

Day 7: Game Simulation

Participating in practice games that emphasize quick transitions and alactic bursts (ensure appropriate hydration and nutrition for recovery).

By focusing on the alactic sprint capability through targeted training strategies,players can improve their performance on the pitch, addressing the demands of the sport while also minimizing the risk of injuries associated with explosive actions.

Bibliography

Becker, J., et al. (2018). Prevention of injuries in field hockey through sports-specific strength training: A review. Sports Medicine, 48(6), 1303-1318.

Gaitanos, G. C., et al. (1993). Human muscle power output during maximal exercise. Comparative Biochemistry and Physiology, 104(3), 515-517.

Rumpf, M. C., et al. (2016). The effect of strength training on performance in field hockey athletes: A systematic review. Sports Medicine, 46(5), 673-689.

Sampaio, J., & Janeira, M. A. (2003). Physiological and technical analysis of game-related actions in field hockey. Journal of Sports Sciences, 21(10), 823-831.

Spencer M, Fitzsimons M, Dawson B, Bishop D, Goodman C. Reliability of a repeated-sprint test for field-hockey. J Sci Med Sport. 2006 May;9(1-2):181-4. doi: 10.1016/j.jsams.2005.05.001. Epub 2006 Mar 31. PMID: 16581293.

Spencer M, Lawrence S, Rechichi C, Bishop D, Dawson B, Goodman C. Time-motion analysis of elite field hockey, with special reference to repeated-sprint activity. J Sports Sci. 2004 Sep;22(9):843-50. doi: 10.1080/02640410410001716715. PMID: 15513278.