Anatomical Adaptation - womensrugby.at

STRENGTH &CONDITIONINGAnatomical AdaptationIntroductionThe term Anatomical Adaptation as described by Bompa (2000) refers to the process of ‘getting ready to train’.Anatomical Adaptation focuses mainly on ensuring stability, mobility and general strength throughout the body. Theexercises selected from the screen (as outlined in Table 4) can be incorporated into the Anatomical Adaptation trainingprogramme. The Anatomical Adaptation phase is the recommended starting point for conditioning players (Bompa,2000). In the Anatomical Adaptation training programme, a variety of exercises may be used to condition the wholebody. Depending on the fitness status of the players, the exercises can focus on any component of fitness or indeed avariety of components.While core stability exercises may feature in this programme, more functional exercises and drills such as the squat andlunge movement patterns, running drills including acceleration and shuttle runs, strength dominant exercises such assquat and lunge as well as power-related exercises such as vertical and horizontal jumps can be incorporated into theprogramme. This phase of training is also suitable for introducing the more formal Olympic lifts. The different phases ofthe clean and jerk and snatch can be coached during the circuit format, as one of the exercise stations within thecircuit. For example, the first pull from the floor can be an exercise within the Anatomical Adaptation circuit and theStrength and Conditioning coach can give basic instruction using an unloaded bar on this start phase of the exercise asa preparation for later development of the full technique.A circuit format is ideal for the Anatomical Adaptation programme. During a circuit, the Strength and Conditioning coachcan manipulate the intensity of the programme by making the exercise more challenging or by increasing the repetitionnumber or the duration of exercise or by reducing the rest-recovery interval.The video below offers a quick recap on the Anatomical Adaptation content of Rugby Ready.Video 6IRB LEVEL 1 STRENGTH & CONDITIONING1

STRENGTH &CONDITIONINGAnatomical AdaptationAcute training variablesThe Strength and Conditioning coach can apply the acute training variables to manage the workload during eachtraining unit or session. The acute training variables include:• Frequency - the number of training units in a week• Intensity - the effort of the exercise• Time - the duration of exercise (or repetitions) prescribed• Type - the choice and order of exerciseDepending on the stage of development of the players and the opportunity for training, the Strength and Conditioningcoach may complete such a programme 1-3 times a week.The repetitions used within any exercise in a circuit may vary but typically may be medium to high (from 6-15repetitions) and can combine body weight, medicine balls, pulleys, tubing, Swiss balls, dumbbells, broom handles orany other props or equipment that will gradually provide an overload or greater resistance challenge to the player. Thegoal is to set a foundation of general strength, stability, mobility and good movement skills during the AnatomicalAdaptation phase. Our sample routine minimises the use of exercise equipment. However, the Strength andConditioning coach is encouraged to use a much wider range of exercises including external loaded exercises (but notusing near maximum or maximum external loads). The choice will ultimately depend on the equipment available as wellas the fitness status of the player.Benefits of the Anatomical Adaptation phaseIt has been shown that when players add an individualised conditioning programme that takes account of the individualplayer’s physical needs in addition to their team skill and practice training that greater gains in terms of fitness occur(Andrzejewski et al, 2011, Rhea et al, 2009, Gilligan et al, 2005). As stated earlier, Anatomical Adaptation exercises anddrills can be manipulated to suit the needs of the players.The benefits of completing a varied, needs-related training programme such as an Anatomical Adaptation phase oftraining include:• A reduced risk of injury• Greater stability development• Improved range of motion or flexibility development• Better movement mechanics• Enhanced strength, power and speed• Better foundation for later strength training(Andrzejewski et al, 2011, Rhea et al, 2009, Gilligan et al, 2005, Bompa, 2000)IRB LEVEL 1 STRENGTH & CONDITIONING2

STRENGTH &CONDITIONINGAnatomical AdaptationA sample Anatomical Adaptation circuitThe exercises listed below can be organised indoors or outdoors. The sample circuit can be completed by severalplayers for 2-3 circuits with each exercise taking 20 to 60 seconds duration, depending on the level of fitness of theplayer. Additionally, the rest recovery between exercises can be on a 1:2 ratio (i.e. 30 seconds work and 60 secondsrecovery and getting ready) during the early stages of the programme. This work/rest ratio can move towards a 1:1 ratioas the players advance in their general fitness. The rest between the circuits is dictated by the level of fitness of theplayers. However, as a starting place, a 2-minute interval can be prescribed before the next circuit.A sample Anatomical Adaptation circuit addressing key stability positions and movement patterns is as follows:• Bridge• Hurdle hop• Lunge to T-stance• Wall squat• IYTW• Press-up• Rolling pattern• Speed marching drill• Partner pull-up• Vertical jump with squat thrustOther exercises can be used depending on the level of fitness of the players, their individual needs based on anOverhead Squat Functional Screen and based on the facilities and equipment available. The Strength and Conditioningcoach can be creative in this.IRB LEVEL 1 STRENGTH & CONDITIONING4

STRENGTH &CONDITIONINGAnatomical AdaptationExercise detailsBridgeKey factors:Video 7• From lying on the back, lift the body off the ground with heels and feet in contact and the upper back in contactwith the ground.• Keep a strong and stable body from shoulder to the knee.• Maintain a braced core throughout the exercise.• Note the video clip shows the player moving onto the heels during the bridge for greater gluteal activation.IRB LEVEL 1 STRENGTH & CONDITIONING5

STRENGTH &CONDITIONINGAnatomical AdaptationHurdle hopIRB LEVEL 1 STRENGTH & CONDITIONING6

STRENGTH &CONDITIONINGAnatomical AdaptationKey factors:Video 8• Place a series of small hurdles in line (2-6 hurdles to start).• From a single leg stance, hop vertically and over the hurdle.• Cushion landing by flexing at knee.• Ensure alignment between knee and foot upon landing.• Note in the video clip, the player is hopping to the side in the drill.IRB LEVEL 1 STRENGTH & CONDITIONING7

STRENGTH &CONDITIONINGAnatomical AdaptationLunge to T-stanceKey factors:Video 9• Move into a lunge.• Balancing on the lead leg, move into ‘T-stance’ position.• Maintain alignment of knee and foot.• Slightly flex knee for greater balance.IRB LEVEL 1 STRENGTH & CONDITIONING8

STRENGTH &CONDITIONINGAnatomical AdaptationWall squatKey factors:Video 10• Standing approximately 30cm from the wall with arms raised (holding a ball).• Adjust feet position to allow deep squat (toes slightly rotated outwards and feet slightly wider than shoulderwidth).• Descend into deep squat. Maintain an upright torso and neutral low back throughout the exercise.IRB LEVEL 1 STRENGTH & CONDITIONING9

STRENGTH &CONDITIONINGAnatomical AdaptationIYTWIRB LEVEL 1 STRENGTH & CONDITIONING10

STRENGTH &CONDITIONINGAnatomical AdaptationKey factors:Video 11• Keep shoulder blades in a neutral position.• Squeeze muscles between shoulder blades.• Hold the contraction for a count of three.IRB LEVEL 1 STRENGTH & CONDITIONING11

STRENGTH &CONDITIONINGAnatomical AdaptationPress-upVideo 12IRB LEVEL 1 STRENGTH & CONDITIONING12

STRENGTH &CONDITIONINGAnatomical AdaptationKey factors:Video 13• Brace the core.• Maintain a strong and stable body from ankles to head.• Place hands at slightly wider than shoulder width.• Note that Video 13 displays player moving body while completing press-ups.IRB LEVEL 1 STRENGTH & CONDITIONING13

STRENGTH &CONDITIONINGAnatomical AdaptationRolling patternIRB LEVEL 1 STRENGTH & CONDITIONING14

STRENGTH &CONDITIONINGAnatomical AdaptationVideo 14Video 15IRB LEVEL 1 STRENGTH & CONDITIONING15

STRENGTH &CONDITIONINGAnatomical AdaptationKey factors:• Lie prone (face down) with arms overhead (see Video 14).• Flex knee and then extend hip to rotate onto back.• Ensure stretched, long body position when rolling.• Lie supine (face up) with arms overhead (see Video 15).• Flex knee and hip and then cross-flex knee over body, pushing leg straight.• Rotate to prone position.IRB LEVEL 1 STRENGTH & CONDITIONING16

STRENGTH &CONDITIONINGAnatomical AdaptationSpeed marching drillKey factors:Video 16• Stand on one leg in sprint posture.• Maintain good balance throughout.• Switch lead knee and arms quickly.IRB LEVEL 1 STRENGTH & CONDITIONING17

STRENGTH &CONDITIONINGAnatomical AdaptationPartner pull-upKey factors:Video 17• Partner players according to equal body weight.• Player A lies down on back with arms extended up and out.• Player B assumes a strong squat position.• Player B must have a strong neutral back.• Player A grasps Player B at the forearms.• Player B tucks elbows into body.• Player A performs a pull-up with a rigid body.IRB LEVEL 1 STRENGTH & CONDITIONING18

STRENGTH &CONDITIONINGAnatomical AdaptationVertical jump with squat thrustKey factors:Video 18• From a standing position, the player drops to a squat thrust position.• The player then jumps vertically.• Cushion landing by flexing at knee and hip upon landing.• Avoid landing on heels first.IRB LEVEL 1 STRENGTH & CONDITIONING19

STRENGTH &CONDITIONINGAnatomical AdaptationModule summaryThis module emphasised the need for the coach to understand the key principles of the Long Term Player Developmentpathway. This module provides guidelines to the Strength and Conditioning coach and indeed the club or school inplanning the preparation programme for the player. The module provides a series of stages that track the developmentalneeds of the player from childhood (Fundamental stage) through to a series of stages to adulthood.In addition, the coach is recommended to observe and note the physical needs of his players. Using a simple OverheadSquat movement pattern, individual imbalances that may exist within this common movement pattern can be identified.The screen is a convenient and simple method of helping the coach to prescribe the foundation conditioning that willmeet the players’ needs. We described a phase of conditioning known as ‘Anatomical Adaptation’ which is intended toprepare the player for more intense and challenging training and practice routines. This programme can be varied andcan address both individual player limitations and general fitness components such as strength, power and speed andacceleration, as well as mobility and game-related drills and activities.In our next module, we will examine the demands of the game and from this we will have a clearer overview of thephysical challenges that the player encounters during match play. This then leads us to a more relevant prescription ofthe type and methods of conditioning that can be used to better prepare our players for the game of Rugby.IRB LEVEL 1 STRENGTH & CONDITIONING20