Pressure training sessions
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Pressure Training Sessions: How to keep your skills even when all about you are losing theirs.
Coping under pressure is the hallmark of success in any sport. As often as not, the best performers are those who keep the skill elements of their game or event together under the most severe physical and psychological duress. Such ability is not simply a result of natural talent, although genetic endowment is a requisite for elite-level performance in modem-day sport. Well-structured training programmes and sessions draw the best from an athlete, conditioning him or her to perform at the highest level when it matters on competition day.
Normal training sessions may work on biochemical adaptations within the body to enhance various fitness attributes. They require some sort of biochemical overload to the body systems to trigger adaptations, given sufficient recovery in between.
Technique work, when fresh, will enhance skill learning and improve the ability to perform the particular skill in the correct manner when required. This is fine for the improvement of skill in the training environment, but sometimes added stimulus is required to make the situation more specific to actual competition. Such training can come in the form of pressure
Tiredness is the key
There are few sports where the element of skill does not come unto play for optimal performance. Even a basic sport like running can reveal poor technique under conditions of fatigue. Picture, for example, Coe at his best, gracefully kicking away from the opposition. His form would be perfect, leaving a trail of athletes spread along the home straight, with tight upper bodies and shoulders near their earlobes as they struggled to maintain form.
Technique drills for running should normally be done when the body is fresh. The same is true for virtually any quality or skill-based session. However, every so often it is appropriate to perform some high- intensity skill work under conditions of fatigue. This enables practice of the skill when it becomes uncomfortable and ragged, thus mimicking the demands of actual competition.
Speed endurance work, such as high-intensity effort off a short recovery, is one possible means of achieving this. Another is to perform the skilled sprint work after a standard training session, like intervals or even a steady run. It must be stressed that normally such skill work is done when fresh; it is only for a pressure session that the element of fatigue is established first.
lrnabouts for hurdlers
Hurdlers use another method of practising their skill when fatigued. Naturally, they have to concentrate on running form as well, but their event requires the successful negotiation of barriers. Turnabouts are a method of practising the skill of hurdling under pressure. These are performed indoors or out, as necessary. Quite simply, hurdles are placed in pairs next to each other, with one facing one way and the other in the opposite direction. A series of these pairs can be laid over a stretch of 20-60 metres, as appropriate.
The athlete then runs in one direction clearing the hurdles facing the correct way, and when he reaches the end simply turns about face to take the other hurdles, which are now facing the right way for the return journey.
The whole point about turnabouts is that the skill is practised under fatigue, so a series of repetitions are used with a very short recovery. This means that the session is a fine form of physical conditioning in its own right as well as being extremely specific to the demands of the event.
And for racket sports
Performers of racket sports can use pressure sessions to great effect (we described a squash session in detail in our special Training to Win issue last August). A series of different strokes from different positions can be used, before changing quickly to a different drill. In between these, physical work such as shuttles on the court or circuit-training exercises can be included. Jumping exercises are particularly good, as they promote the explosive leg strength required in a match and are sufficient to induce the fatigue required. Other exercises for the back and abdominals are also good as these muscles of posture are often neglected in general conditioning programmes.
Decision-making drills
The above examples are fine for performers of indvidual sports. Similar principles can be used for team sports as well. Whether your sport is rugby, soccer, hockey or other field sports, the principles of the following pressure sessions can be adapted to suit your requirements.
Decision-making drills are very useful to cut the time and space needed to make decisions on the field of play. It is important to remember that as you tire your reaction times become slower and the decision- making process is impaired. The best pressure sessions, therefore, work on both biochemical and neuromuscular or psychological (skill learning) aspects of performance. If performed at full pace, these drills should give sufficient physical conditioning, once again in the most specific manner possible.
One idea is to have two groups of five players spread across a grid, say 20 metres apart, facing each other. The skill to be practised is passing the ball between the group of five players as they advance to the opposite side of the grid. This means that both groups will be moving against each other and will inevitably get in each other's way. Once they reach the end of the grid, they all turn round and run back the opposite way. The passing is thus made more difficult because of the obstruction of the other group and can be further pressurised by performing against the clock.
To make the session a little harder, the length of the grid can be shortened, thus requiring more frequent turns. The session is perfect for making the players concentrate on the timing of the passes (to avoid contact with the other group) as well as their accuracy. Players must rely on all available cues, not just sight. Communication between players and use of eye contact can all be practised.
Other variations
Another method of making this basic session harder is to add another line of players, thus making the area more crowded, or to increase the number of players in each line. As long as the drills are practised at high speed, the element of pressure should always be evident.
Another way to work on similar aspects for team players is using a grid, but this time running from the corners, via the centre, to opposite corners. The place and run drill is common, where the player passes to a teammate at the opposite diagonal corner and runs to follow the direction of the pass. The partner will receive the ball, have to control and return it before himself running to follow the direction of the pass. Naturally, this must be done while avoiding the activity going on between other groups who are using the other corners of the grid. If the number of passes are performed against the clock, the skills of control and delivery under pressure in a coordinated fashion are practised well.
A variation of this drill is to run or dribble with the ball, leave it in the middle and then run on without it. The partner then runs to the middle, picks it up and delivers it to the opposite corner, and so on. This requires both good timing and good body positioning.
Pressure sessions such as these are a valuable addition to any training programme because they are competition-specific. Normally it makes sense to practise skills first before working on endurance or other aspects of fitness. However, in this specific case, there is a strong argument for the fitness training to be done before the skill element. This means the athlete has to practice the selected skill under the duress of fatigue. If suitable practice of this nature is carried out, not only will the biochemical adaptations lead to reduced fatigue when performing the skills but the athlete will also have tighter skills when performing under pressure.
Joe Dunbar
Technique work, when fresh, will enhance skill learning and improve the ability to perform the particular skill in the correct manner when required. This is fine for the improvement of skill in the training environment, but sometimes added stimulus is required to make the situation more specific to actual competition. Such training can come in the form of pressure
Tiredness is the key
There are few sports where the element of skill does not come unto play for optimal performance. Even a basic sport like running can reveal poor technique under conditions of fatigue. Picture, for example, Coe at his best, gracefully kicking away from the opposition. His form would be perfect, leaving a trail of athletes spread along the home straight, with tight upper bodies and shoulders near their earlobes as they struggled to maintain form.
Technique drills for running should normally be done when the body is fresh. The same is true for virtually any quality or skill-based session. However, every so often it is appropriate to perform some high- intensity skill work under conditions of fatigue. This enables practice of the skill when it becomes uncomfortable and ragged, thus mimicking the demands of actual competition.
Speed endurance work, such as high-intensity effort off a short recovery, is one possible means of achieving this. Another is to perform the skilled sprint work after a standard training session, like intervals or even a steady run. It must be stressed that normally such skill work is done when fresh; it is only for a pressure session that the element of fatigue is established first.
lrnabouts for hurdlers
Hurdlers use another method of practising their skill when fatigued. Naturally, they have to concentrate on running form as well, but their event requires the successful negotiation of barriers. Turnabouts are a method of practising the skill of hurdling under pressure. These are performed indoors or out, as necessary. Quite simply, hurdles are placed in pairs next to each other, with one facing one way and the other in the opposite direction. A series of these pairs can be laid over a stretch of 20-60 metres, as appropriate.
The athlete then runs in one direction clearing the hurdles facing the correct way, and when he reaches the end simply turns about face to take the other hurdles, which are now facing the right way for the return journey.
The whole point about turnabouts is that the skill is practised under fatigue, so a series of repetitions are used with a very short recovery. This means that the session is a fine form of physical conditioning in its own right as well as being extremely specific to the demands of the event.
Performers of racket sports can use pressure sessions to great effect (we described a squash session in detail in our special Training to Win issue last August). A series of different strokes from different positions can be used, before changing quickly to a different drill. In between these, physical work such as shuttles on the court or circuit-training exercises can be included. Jumping exercises are particularly good, as they promote the explosive leg strength required in a match and are sufficient to induce the fatigue required. Other exercises for the back and abdominals are also good as these muscles of posture are often neglected in general conditioning programmes.
Decision-making drills
The above examples are fine for performers of indvidual sports. Similar principles can be used for team sports as well. Whether your sport is rugby, soccer, hockey or other field sports, the principles of the following pressure sessions can be adapted to suit your requirements.
Decision-making drills are very useful to cut the time and space needed to make decisions on the field of play. It is important to remember that as you tire your reaction times become slower and the decision- making process is impaired. The best pressure sessions, therefore, work on both biochemical and neuromuscular or psychological (skill learning) aspects of performance. If performed at full pace, these drills should give sufficient physical conditioning, once again in the most specific manner possible.
One idea is to have two groups of five players spread across a grid, say 20 metres apart, facing each other. The skill to be practised is passing the ball between the group of five players as they advance to the opposite side of the grid. This means that both groups will be moving against each other and will inevitably get in each other's way. Once they reach the end of the grid, they all turn round and run back the opposite way. The passing is thus made more difficult because of the obstruction of the other group and can be further pressurised by performing against the clock.
To make the session a little harder, the length of the grid can be shortened, thus requiring more frequent turns. The session is perfect for making the players concentrate on the timing of the passes (to avoid contact with the other group) as well as their accuracy. Players must rely on all available cues, not just sight. Communication between players and use of eye contact can all be practised.
Other variations
Another method of making this basic session harder is to add another line of players, thus making the area more crowded, or to increase the number of players in each line. As long as the drills are practised at high speed, the element of pressure should always be evident.
Another way to work on similar aspects for team players is using a grid, but this time running from the corners, via the centre, to opposite corners. The place and run drill is common, where the player passes to a teammate at the opposite diagonal corner and runs to follow the direction of the pass. The partner will receive the ball, have to control and return it before himself running to follow the direction of the pass. Naturally, this must be done while avoiding the activity going on between other groups who are using the other corners of the grid. If the number of passes are performed against the clock, the skills of control and delivery under pressure in a coordinated fashion are practised well.
A variation of this drill is to run or dribble with the ball, leave it in the middle and then run on without it. The partner then runs to the middle, picks it up and delivers it to the opposite corner, and so on. This requires both good timing and good body positioning.
Pressure sessions such as these are a valuable addition to any training programme because they are competition-specific. Normally it makes sense to practise skills first before working on endurance or other aspects of fitness. However, in this specific case, there is a strong argument for the fitness training to be done before the skill element. This means the athlete has to practice the selected skill under the duress of fatigue. If suitable practice of this nature is carried out, not only will the biochemical adaptations lead to reduced fatigue when performing the skills but the athlete will also have tighter skills when performing under pressure.
Joe Dunbar
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