running machine transform
Run forwards, run backwards, run sidewards, rest for a few seconds; run fast…..repeat. The ins & outs of Repeat Sprint Training for better performance.
One constant in modern field hockey is the training & playing life on a hamster wheel promise of constant running we call it RSA………..
Repeat-sprint ability (RSA) is acknowledged as a crucial fitness component in hockey team performance .Broadly speaking, it’s the ability to perform repeated short (~3–4 s, 20–30 m) sprints with only brief (~10–30 s) recovery period between bouts.
Repeat sprint activity (RSA) training is vital for field (and indoor) hockey players as it mimics the demands of the sport, relying as it does on repeated bouts of high-intensity efforts with intermittent recovery.
Testing
Before embarking on a prescriptive program to evolve an individual’s RSA, it is essential we baseline initial capacity via standardized testing. There are options, working with slightly older athletes and leveraging their familiarity with protocols we tend to use a Yo-Yo test. The Yo-Yo IR tests have shown to be a more sensitive measure of changes in performance than maximum oxygen uptake; Bangsbo, Iaia& Krustrup (2008) .The two common Yo-Yo intermittent recovery (IR) tests evaluate an individual's ability to repeatedly perform intense exercise. The Yo-Yo IR level 1 (Yo-Yo IR1) test focuses on the capacity to carry out intermittent exercise leading to a maximal activation of the aerobic system, whereas Yo-Yo IR level 2 (Yo-Yo IR2) determines an individual's ability to recover from repeated exercise with a high contribution from the anaerobic system.
Procedure
Setup
Set up markers at specific distances (usually 20 meters) on a field or track. Participants start at one marker and sprint to another, and then return to the starting point during the recovery period.
Test Structure
The test is conducted in intervals, with each interval lasting a specific duration (usually 10-30 seconds).
Participants sprint back and forth between the markers during the active phase.
The recovery period is active as well, during which participants walk or jog at a slower pace to the next marker.
Incremental Intensity
The test begins at a moderate intensity and gradually increases in speed as the levels progress.
Termination
The test is terminated when the participant can no longer maintain the required speed for two consecutive intervals or when they voluntarily stop due to exhaustion.
Scoring
The test provides a score based on the level and the distance covered. The score reflects the participant's endurance and ability to recover between sprints.
Interpretation
The distance covered or the level achieved indicates the participant's aerobic and anaerobic capacity for repeat sprint activity.
It's important to note that while the Yo-Yo Intermittent Recovery Test is a common and widely accepted test, there are other tests and variations available as well. Additionally, the choice of test may depend on the specific sport or context in which it will be used. As with any fitness assessment, proper supervision and safety measures should be in place, and individuals should consult with healthcare professionals before participating in high-intensity testing.
To maximize the effectiveness of RSA training for field hockey, it’s important we reflect on a recent Meta Analysis of outcomes of Repeat Sprint Training (RST) by Thurlow et.al, (2023) . The authors found
to amplify physiological demands and performance decrement, longer sprint distances (> 30 m) and shorter, inter-repetition rest (≤ 20 s) are recommended. Alternatively, to mitigate fatigue and enhance acute sprint performance, shorter sprint distances (e.g. 15–25 m) with longer, passive inter-repetition rest (≥ 30 s) are recommended.
Integrating RSA into your Program
Interval Training
Structured interval training involves alternating periods of high-intensity sprinting with active recovery or low-intensity exercise. For RSA training, shorter intervals (e.g., 10-30 seconds) with near-maximal effort should be employed, followed by complete or incomplete recovery periods (e.g., 1:1 or 1:2 work-to-rest ratio). This type of training can improve anaerobic capacity and the ability to repeatedly perform sprints.
Game Specific Drills
Use those that reflect movement patterns with data typically gathered by accelerometers. Here we try to incorporate skill and small-sided problem solving scenarios (typically with physical space confinements and counter attacking longer spaces) that replicate the movement patterns and demands of games. In other words, design training sessions that involve repeated sprints, changes of direction, and quick accelerations, similar to what occurs during game scenarios e.g. counter-attacking.
Progressive Overload
We gradually increase the training stimulus to challenge the players and elicit adaptations. This is typically done by manipulating the variablesof sprint duration, intensity, number of repetitions, or reducing recovery time. Progressive overload helps enhance the physiological systems involved in RSA, such as anaerobic energy production and muscle power.
Game-Related Scenarios
Implement RSA training within game-related scenarios to enhance decision-making, skill execution, and cognitive aspects of performance. Set up small-sided games or practice drills that incorporate repeated sprints, allowing players to develop their conditioning while also improving their game-specific skills.
Monitoring and Individualization
Track performance and monitor progress to make adjustments and individualize training. Use objective measures like sprint times, heart rate, or GPS data to assess improvements and tailor training programs to each player's needs and capabilities. Adjust the volume, intensity, and frequency of RSA training based on individual responses and training goals.
Recovery and Regeneration
Adequate recovery between RSA training sessions is crucial for adaptation and preventing overtraining. Incorporate active recovery methods like light exercise, stretching, and foam rolling. Additionally, prioritize sleep, proper nutrition, and hydration to optimize recovery and enhance the effectiveness of RSA training.
Remember, RSA training should be part of a comprehensive training program that includes other components such as focused running performance improvement integrating Maximal Aerobic Speed, Anaerobic Speed Reserve training, strength and power development, skill practice, and tactical training. Consulting with a qualified strength and conditioning coach or sports performance specialist can help design a tailored training program that addresses the specific needs and goals for you and your squad.
References
Bangsbo, Jens, F. Marcello Iaia, and Peter Krustrup. 2008. “The Yo-Yo Intermittent Recovery Test : A Useful Tool for Evaluation of Physical Performance in Intermittent Sports.” Sports Medicine 38 (1): 37–51.
Charron, Jeremie, Juan Emmanuel Veliz Garcia, Philippe Roy, Pierre-Marc Ferland, and Alain Steve Comtois. 2020. “Physiological Responses to Repeated Running Sprint Ability Tests: A Systematic Review.” International Journal of Exercise Science 13 (4): 1190–1205.
Thurlow, Fraser, Jonathon Weakley, Andrew D. Townshend, Ryan G. Timmins, Matthew Morrison, and Shaun J. McLaren. 2023. “The Acute Demands of Repeated-Sprint Training on Physiological, Neuromuscular, Perceptual and Performance Outcomes in Team Sport Athletes: A Systematic Review and Meta-Analysis.” Sports Medicine 53 (8): 1609–40.
Zemková, Erika, and Martin Pacholek. 2023. “Performance in the Yo-Yo Intermittent Recovery Test May Improve with Repeated Trials: Does Practice Matter?” Journal of Functional Morphology and Kinesiology 8 (2). https://doi.org/10.3390/jfmk8020075.
