足球體能教練 (Del Wong) email: delwong.soccer@gmail.com

2009年2月7日星期六

2009年的新開始

有一段長時間沒有寫更新這網誌,因為我正忙於完成我的博士論文。是在挪威一所大學的醫學院,主修足球體能訓練生理學。跟隨同一位教授的博士師兄們,現在都在各大球會工作,有的在Celtic FC,有的在歐洲國家隊。他們都是體能教練和運動科學家 (Fitness coach & sport scientist),全世界能兩者兼顧的人不多。因此也有供不應求的情況出現,而現在也有某些歐洲球會正在與我聯絡。

最近也重新開始個人的體能訓練,以下是其中一個我最喜歡的爆發力訓練動作。

以下是一篇我最近發表在美國國家精英體能訓練期刊中的一個研究,主要是研究青年球員的發掘和發展。

Wong, P., Chamari, K., Dellal, A., & Wisloff, U. (In press, 2009). Relationship between anthropometric and physiological characteristics in youth soccer players. Journal of Strength and Conditioning Research.

從此之外,最近還獲得美國New York一間出版社邀請為他們的新書寫兩課書,都是關於高水平運動員的體能訓練和訓練量監控。

2009年將要去很多地方,首先要到Glasgow Rangers FC為他們的足球員進行一項訓練量監控的研究計劃,再要到科突迪亞國家足球隊進行結合體能訓練 (或者有機會見到杜奧巴),再再要到比利時替他們的國家BMX單車隊進行比賽前恢復計劃。暫時知道的就是這些。

2008年12月15日星期一

Number 7: The margins between victory and defeat, and the myopia of sports science

Cited from http://www.sportsscientists.com/

Since the 1970's, the Olympic Games have thrust human performance squarely into the limelight. The margin between Olympic gold and failure is so small, so intangible, that four years of work and training can often be undermined by the length of a fingernail. And so the seventh biggest story of the year, through the sports science lens, is the margin between success and failure, and my somewhat philosophical perception of the role of science in determining the outcome.Much of this is inspired by my own personal experiences this year, first with South African sport (where science is non-existent, and where the sports science is viewed so narrowly as to make it obsolete), and then with the SA Sevens Rugby Team, where the coach (Paul Treu) and manager (Sebastian Prim) have shown South Africa just what proper intellect and science can do for performance, and created the template for high performance success that the rest of the country, maybe even the world, should be copying in the future (rest of SA, take note).

Race of millimeters

Take for example the picture below, which I'm sure many of you have seen. It is a photo taken from the bottom of the Beijing pool, and it shows, on your left, Michael Phelps, on his way to his 7th gold medal, and on your right, Milorad Cavic of Serbia, on his way to a silver medal in the 100m butterfly event.Had you not seen this race, however, you'd be tempted to tell me that I've mixed up my right and left. There is no way, surely, that Cavic, on your right, can lose this race. He has led for 99.5 m of a 100m race, and is centimeters from the wall. But Phelps touched first, by 1/100th of a second, in one of the moments of the Games.It is against this backdrop, where gold and silver, history and anonymity are separated by millimeters, that sports sciences and the value of attention to detail become apparent. If you look at Cavic on your right, you'll see that as part of his early reach for the wall, he has begun to hyperextend the neck, and the result is that his head is starting to rise out of the water. Phelps, on the other hand, has made a call to get one last stroke in. His head is down, his arms are making one final sweep for the wall, and he is about to pip Cavic on the line.What this race comes down to then, is Cavic's head position, which may have increased his drag (this is according to Phelps himself), and the timing of a lunge for the wall. Such are the margins between gold and silver. Phelps goes on to become the first man in history to win 8 gold medals at a Games, Cavic may never again be so close to an Olympic gold and a place in history as the man who denied Phelps the perfect Games.

Sports science - a marketing myopia and short-sightedness that creates lose-lose situations

Now, this may not seem like a normal application of science to you, and herein lies the key point - our understanding of human performance has evolved, and hence the way we apply sports science to performance must be revised. It is no longer acceptable to simply define sports science as the measurement of a VO2max and lactate concentration during a test on a treadmill or stationary bike.This understanding is unfortunately what we sit with in South Africa. To many, sports science means a finger-prick, a VO2max test and a laboratory where performance outcomes can be conveniently measured and predicted based on a set of nice, ordered numbers. I am sure that many of you reading this are familiar with this kind of attitude or approach to sports science - "What do you do as a sports scientist?", is the common question. "Well, we measure VO2max values and lactate values and can tell you how fit you are or how good an athlete you are" is the common, and ultimately ignorant answer. Remarkably, this is the level of service that is offered to most sports, certainly in South Africa, perhaps around the world.It is an attitude that comes from sports scientists themselves, who suffer from the same short-sightedness that marketing expert Theodore Levitt wrote about in his famous "Marketing Myopia" paper in the Harvard Business Review. Sports scientists often suffer from myopia, not fully understanding their own business and value, and ultimately creating a lose-lose situation, where they fail to add value to athletes and coaches, and eventually reduce their own value as a result.The consequence of this attitude towards sports science is that the sciences and intellect are relegated to the role of support function, rather than becoming a driving force behind athlete preparation and performance. A few countries have managed to overcome this problem, and have succeeded instead in immersing sports science with athlete preparation. Rather than being a sideline function, sports science should form part of the strategy, an integral part of the preparation of the athlete.South Africa have not yet done this, and a case in point is the recent decision by some of our sporting codes to veer away from the best expertise and towards the facilities and location. Given the margins for error, the tiny differences that separate champions from losers, one can ill afford to prepare with anything less than the best. When administrators then choose to bypass the best people, they are asking to lose - they are the losers. This pre-occupation with facilities is the inevitable outcome when people are too ignorant to recognize the importance of sports science in the strategy, and would rather use it as a support service only.

The new wave of sports science

What is required from the new view of sports science is a comprehensive, intellectual approach to sport that INTEGRATES and IMMERSES the sciences into the day-to-day preparation of the athlete. My background is in both sports science and management, and I recall the words of a famous management theorist, Peter Drucker, who was known to say that "you can't manage what you don't measure".And this is where sports science is heading - the measurement of ALL aspects of athlete preparation and performance. Once this begins, it is not difficult to see how the sports scientist, being immersed in the measurement of various performance indicators for the athlete, would soon develop a large role in the preparation of the athlete. Once measurements are being made, they form the basis for subsequent improvements. These improvements are measured, and further changes, in pursuit of further improvements, are the result. The continual measurement, adjustment of training/technique, and measurement of response form the basis for athlete development, and just happen to be the scientific method. This would soon expand into a role in the selection of athletes, the identification of talented juniors, and significant inputs into the strategy of the sport for high performance.This situation already exists in many nations, where coaches and teams of advisors work with athletes to make sure that every single avenue for improvement is explored. The coaches of many of the technical events, for example, are men and women who hold high level degrees in biomechanics. These are people who have spent years of their lives trying to find ways to find half a meter of improvement, a degree of difference. When you consider that many athletes don't even video-tape their technique and performances, then the problem becomes apparent - if you fail to invest in intellect, if you fail to immerse that intellect and science in the process of performance, then you will find yourself on the losing end.And so the 7th biggest story of the year, from the sports science annals, is the changing of (my) understanding of the role of the science in performance.

Ross

2008年12月10日星期三

Update literatures for soccer fitness @ 10 Dec 2008

Andrew J Harrison and Gillian Bourke
The Effect of Resisted Sprint Training on Speed and Strength
Performance in Male Rugby Players.
J Strength Cond Res 3 Dec 2008.
http://highwire.stanford.edu/cgi/medline/pmid;19057410

Yoav Meckel, Oren Machnai, and Alon Eliakim
Relationship Among Repeated Sprint Tests, Aerobic Fitness, and
Anaerobic Fitness in Elite Adolescent Soccer Players.
J Strength Cond Res 28 Nov 2008.
http://highwire.stanford.edu/cgi/medline/pmid;19050649

Inigo Mujika, Juanma Santisteban, Franco M Impellizzeri, and Carlo Castagna
Fitness determinants of success in men's and women's football.
J Sports Sci 5 Dec 2008: p. 1.
http://highwire.stanford.edu/cgi/medline/pmid;19058090

2008年11月12日星期三

Update literatures for human performance @ 12 Nov 2008

NK Harris, JB Cronin, WG Hopkins, and KT Hansen
Squat jump training at maximal power loads vs. heavy loads: effect on
sprint ability.
J Strength Cond Res 1 Nov 2008 22(6): p. 1742.
http://highwire.stanford.edu/cgi/medline/pmid;18978632

Argyris G Toubekis, Michael C Peyrebrune, Henryk K A Lakomy, and Mary E
Nevill
Effects of active and passive recovery on performance during
repeated-sprint swimming.
J Sports Sci 30 Oct 2008: p. 1.
http://highwire.stanford.edu/cgi/medline/pmid;18979341

Emiliano Ce, Elena Paracchino, and Fabio Esposito
Electrical and mechanical response of skeletal muscle to electrical
stimulation after acute passive stretching in humans: A combined
electromyographic and mechanomyographic approach.
J Sports Sci 30 Oct 2008: p. 1.
http://highwire.stanford.edu/cgi/medline/pmid;18979342

C Papadopoulos, J Doyle, J Rupp, L Brandon, D Benardot, and W Thompson
The effect of the hypohydration on the lactate threshold in a hot and
humid environment.
J Sports Med Phys Fitness 1 Sep 2008 48(3): p. 293.
http://highwire.stanford.edu/cgi/medline/pmid;18974713

2008年10月31日星期五

靜態伸展對運動表現的影響

昨天在中文大學崇基圖書館碰到之前一起上教練班的同學,閒談了一會。今天決定寫一寫我最近的運動科學研究。

靜態伸展 (拉筋) 一直被視為運動比賽前的重要一環,一般認為可以提高運動表現及預防受傷。但近幾年的科研發現,靜態伸展對力量、爆發力、衝跑速度、反應及平衡都有負面影響。就算在靜態伸展前或後進行慢跑或動態熱身(dynamic warm up, 或大家所謂的ABC - agility balance cordination),也不能減低靜態伸展所造成的負面效果。


Effect of static stretching on repeated-sprint performance

在我最近的研究中,我希望了解靜態伸展對重覆衝跑表現的影響,重覆衝跑是10次的30米衝跑,每次之間有25秒休息。衝跑時間以紅外線計時器記錄,全程利用電子心率錶記錄心跳,及於衝跑前後抽血作乳酸化驗。

研究設計
研究中分別有伸展組和控制組。控制組在衝跑前進行13分鐘慢跑熱身;伸展組則進行10分鐘慢跑熱身,及下肢靜態伸展,每個伸展動作為20秒,休息一分鐘後再做一次。

第一天為前測,中間有三天的耐力跑訓練,第五天為後測。所有測試和訓練的前後都按該組別而進行相關的熱身運動。

結果
  • 兩組在重覆衝跑的平均速度、最快速度、及10次衝跑的總時間都沒有統計學上的分別。
  • 靜態伸展有助減低衝跑前的血乳酸 (p<0.05)。
  • 靜態伸展有助減低衝跑中的心跳反應(p<0.05),但在第6次及往後的衝跑則沒有分別。
給教練的建議
  • 每個靜態伸展動作的時間不可超過20秒,否則會對運動表現有負面影響
  • 超過1分鐘的伸展只適合受傷後剛康復的肌肉,但這會改變肌肉的機械特性 (mechanical property)而影響運動表現
  • 不過超20秒的靜態伸展可以在比賽前數天進行而不影響運動表現

2008年10月12日星期日

vs 公民

今晚我們打出賽前定下的策略,先打好防守,再依靠洛迪高突擊。就算球證給司徒的第一面黃牌有點奇怪,就算到最後我們只剩下9人應戰,我們各人都很有紀律地比賽。看著對手只能在後場左傳右傳,找不到進攻的方法,證明了我們的年青球員也可以踢得很出色。如果年青球員依現在的高速進步,我們會一場比一場強。

這一分是全隊齊心努力付出的成果,這一分我們絕對是值得拿下來的。所以賽後全隊去打邊爐慶祝一下,高興不只是因為我們得一分及終止了連敗,而是我們沒有被球證影響,而是我們打出了賽前的戰術。

今晚半場在更衣室的情況,是今季六場中最好的,大家都很正面很團結。這是比賽中該做的事,大家互相鼓勵支持。

甚麼是"full team"?我們任何球員落場都是full team,因為沒有落場的球員,也把信心及信念交給在場中的隊友。

2008年10月4日星期六

vs 大埔

今天對大埔,看到他們的球衣上印有 "大埔商會幼稚園",說明了足球除了競技比賽外,還可以對其他方面作出貢獻。而亦因為這樣,足球員的角色亦已經提昇到另一個層次,不再是只懂踢波而不懂控制自己情緒的「波牛」。這一點,大埔在區內所作的,絕對一流。

今天阿溢感冒未清,帶病上陣,上半場及下半場開始前他都在更衣室聞"阿摩尼亞-Ammonia",希望令自己更清醒。看著他這顆要落場踢的決心,無論最後表現如果,都已經值得一讚。

今天談樂的表現很穩定,全場走動範圍大,犯錯也比上一場少,還有數次射門及獨到的傳送。而大家也看到他的膝部也包著繃帶。

司徒今天雖然後備上陣,但膝傷仍未完全康復。

洛迪高由於舊患而經過一星期的特別訓練安排,今天比賽感覺好像自然了一點。

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踢了5場,得3球失10球,從數字上大概可以說我們攻不善,守不穩。但我們有不離不棄的東方球迷,相比起那些球隊贏波才支持的球迷,我更欣賞與我們共渡時艱的球迷。我們會繼續改善,謝謝!