wsw wwl review 2013

WESTERN SYDNEY WANDERERS
PHYSICAL PREPARATION
W-LEAGUE 2012/13
DannyDeigan–Strength&ConditioingCoach

STRENGTHS – PRESEASON TRAINING
IMPROVEMENTS OF PHYSICAL QUALITIES
• 6 Week Preseason saw improvements in the
physical qualities of all our players
• Increased loading from NSW Premier League
training to W-League training was achieved
with few injuries or set backs

• 1.31% Increase in Vertical Jump
• 7.06% Increase in Maximal Aerobic Speed
• 77.76% Increase in Chin Ups & 28.42%
Increase in Push Ups
• Reasons for no improvements in speed were
due to our fastest players not testing on the
second round of testing
• Unfortunately there was
no opportunity to re-test
throughout the season
due to many
uncontrollable factors

STRENGTHS – PLANNING &
IMPLEMENTATION OF TRAINING
• Ability to plan intensities, training sessions
and modify as required
• Avoid increasing injury risk while providing a
loading pattern that will improve the physical
quality of our players

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Weekly Loads, Strain & Injury/Illness/Soreness Reports
ACTUAL LOADS
STRAIN
Injury/Illness/Soreness
Reports
ACTUAL LOAD = RPE x DURATION x LOADING FACTOR (Session Type)
STRAIN = AVERAGE DAILY LOAD x MONOTONY
MONOTONY = AVERAGE DAILY LOAD / STANDARD DEVIATION OF DAILY LOAD

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LZ Distance (m) UZ Distance (m)
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PLAYER LOADS THROUGH PLANNED (RED) & ACTUAL (WHITE) RPE DATA
DISTANCE COVERED & DISTANCE COVERED >16kph PER WEEK
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HEART RATE EXERTION TOTALS (Polar / GP Sports)
SPEED EXERTION TOTALS (GP Sports)

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PLAYER LOADS THROUGH PLANNED (RED) & ACTUAL (WHITE) RPE DATA
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High Speed Accelerations High Speed Deccelerations Sprints
NUMBER OF HIGH SPEED ACCELERATIONS, DECCELERATIONS & SPRINTS
• Our data represents what we have planned and
the RPE responses we are receiving from players
• We have avoided high levels of monotony and
strain that we have previously seen to produce
greater numbers of injury / illness reports

STRENGTHS – MONITORING
WELLNESS
• Wellness was monitored weekly on a Tuesday
evening and was an important method of
communication between players and coaches
• We found no trend in soreness or injury reports
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Calf
Quad
Ham
Groin
Glut
Low Back
Muscle Soreness Reports
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9
11
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7
Inj. Foot
Inj. Ankle
Inj. Shin
Inj. Knee
Inj. Back
Inj. Muscle
Ill. Throat
Ill. Viral
Ill. Resp
Injury & Illness Reports

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L M H L M H L L M M L H L M H L H L L/M
Overall Average Wellness Index
AVG. Wellness Index
Fatigue
Motivation
Soreness
Injury/Illness
• Overall Wellness was at it’s lowest at the early point of the
season (this may be expected with most players going from
premier league to W-League)
• The highest average overall wellness was 8 (2 per factor)
• Load management through the season meant that overall
wellness improved

WEAKNESSES – CONTROL OF
PROFESSIONAL ENVIRONMENT
• Recovery
• Nutrition
• Warm Down
• Stretching
• Importance of other sessions (eg. Strength /
Off leg training)

• 100 Point Recovery plan to educate players
• Ideally make 100 points in each week
• Our players averaged 68 points
• They were given 20 points under our direction
on each match day (5 points compression, 10
points ice bath, 5 points nutrition)
R6 R7 R8 R9 R10 B R11 R12
45.29 84.72 72.50 72.50 70.26 81.88 60.59 61.11

• Players often blamed poor game day nutrition
for some performances including timing and
quality of meals
• Players frequently had coffees in the lead up
to games
• Players frequently ate too much food or food
at the wrong time for them because it was
“available”

• Adherence to warm down and stretching
• Also low adherence to ice baths following
games
• Our prac student enforced ice baths and
recorded any soreness resulting from our
Round 11 match in Canberra – this appeared
to work well

WEAKNESSES – ADHERENCE TO OTHER
SESSIONS
• Only 4 players completed the Christmas Eve –
own conditioning session and only 3 players
completed the New Years Eve - own conditioning
session (which was given to give them to offer
more flexibility and cut down on travel time)
• There was a noticeable drop in gym session
attendance and this can be seen in gym loading
patterns (which was also impacted by other
factors)

• With the training age of our athletes (strength wise),
we should be able to achieve improvements through
the whole season
• Disruptions due to team dinner, christmas party and
new year effected our strength program greatly
• More control over our players in strength sessions
will allow us to develop greater improvements in
physical qualities that will benefit team performance
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TOTAL GYM LOAD (Sets x Reps x Weight lifted [including estimated body segment weights])

OPPORTUNITIES – MORE CONTROL
OVER ENVIRONMENT
• More monitoring (2 days a week), to understand
player responses to matches and each training
week
• More control over recovery procedures (give
players points) – monitor what we control
• More accountability for strength sessions and
extra sessions – do we need to control these
more?
• Better team culture in regards to game
preparation – more education / more monitoring
from staff

OPPORTUNITIES – PLANNING &
UNDERSTANDING
• To use GPS drills database to further plan
training, understanding the physiological
outcome of all drills implemented

• Examine content of training greater – vary
drills to keep things interesting and ensure
everything is covered
• Greater examine players training outside of
our set up and understand its effect
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GAME BASED CONDITIONING
TACTICAL EMPHASIS
SUPPLEMENTARY CONDITIONING
WARM UP / GAME SKILLS

OPPORTUNITIES – WORKING WITH
INDIVIDUALS
• Working closer with individuals to enhance
physical qualities that will enhance team
performance (gym sessions, extra core and
flexibility work)
• Greater understanding of individual needs in
regards to training and match preparation

THREATS TO SUCCESS
• Giving players responsibility resulted in a less
professional approach to being match ready
• Team culture may be an issue if players
perceive extra accountability and
professionalism to be time consuming and
lacking benefits

wsw wwl review 2013

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