Overtraining_in_Badminton_-_Harry_Jarvis

Overtraining in Badminton – Harry Jarvis

Overtraining in Badminton

By Harry Jarvis (BADMINTON England Registered Coach)

Introduction In order to optimise performance, players must be optimally trained. Players who under train may not perform to their potential, whereas players who train too often or too intensely, may experience negative training adaptations and decreased performance capacity. This state has had various descriptive terms, including OVERTRAINING, which is a major problem in some sports but has been of less significance in badminton. Nevertheless it is something we must be aware of as circumstances change1. The lifestyle of young players leaves them with a “backlog” of training, experience and adaptation, and “catching up” may create stress. (1) 2. The nature of our society leads to players having a lifestyle where stressors come from many directions within and outside the sport.

3. If we are genuinely aiming to succeed at world level, there are considerable implications for training and competition, with the requirements creating the danger of overtraining.

4. Although many coaches have been made aware of the LTAD system and its potential for enhancing the development of players, it is still inadequately used and understood, so players lack a foundation for responding to training intensity.

Research into negative physiological and psychological effects of inappropriate training increased in the 1970’s and was given greater impetus at the International Conference on Overtraining in Sport preceding the 1996 Olympic Games in Atlanta, and led to clarification of terminology, and the spread of information. In spite of this many sports training books make little reference to overtraining.

Terminology Many different terms have been used in the literature; overwork, overstraining, staleness, competitive stress, sports fatigue, chronic fatigue, burn out, overstressing, over fatigue, but the following terms have become the most acceptable: Over-reaching (OR) is an accumulation of training and non-training stress resulting in a SHORT TERM decrement in performance capacity with or without related physiological and psychological signs and symptoms of overtraining in which restoration of performance capacity may take from several days to two to three weeks. (Krieder 1998) Overtraining (OT) results in a LONG-TERM decrement in which restoration may take several weeks or months and is therefore a serious condition. If players do encounter overtraining, performance may deteriorate for several weeks or months despite rest or reductions in training, progress in the season is interrupted, and sports careers may be ruined.

Overuse injuries such as the breakdown of some aspect of the musculo-skeletal system, are in a different category of response to excessive or unsuitable activity, usually relating to repetitive performance of limited movement patterns, growth spurts or activity surfaces.

Functional and Non-functional Over-reaching Functional overreaching could be part of a training programme, especially during training camps or perhaps off season, when there is no need for immediate performance improvement. Sessions are deliberately scheduled in a sequence that does not allow full recovery. “In the short term this leads to performance 1

Overtraining in Badminton – Harry Jarvis

decrements but following a period of rest, the athlete recovers and performs well.”

(Meeusen 2006) Non functional overreaching is when the workload of a player causes more short term performance decline than planned. (Marshall 2006) Sudden changes in the type of training used, where muscles are used differently, can create recovery problems through muscle soreness which lasts for several days.

Unexplained Underperformance Syndrome (UPS) is a persistent unexplained performance deficit, (recognised and agreed by coach and athlete), despite two weeks of relative rest.

This term was agreed by researchers for the British Olympic Medical Association who sought a broader definition to cover causes of problems. (Dr. R. Budgett 2000) IMMUNOSUPPRESSION can be exercise induced and lead to players being more susceptible to infection, particularly for 2-6 hours post exercise or even for several days. Prolonged continuous (e.g.1hour plus) submaximal exercise can decrease availability of fuel in immune cells thus affecting their function. On the other hand high intensity intermittent exercise has little destructive effect on these cells and is essential in part of a high level training programme. (Mike Gleeson 2000) Stressors Reference has already been made to our society and its possible effect on players, perhaps in contrast to that experienced by many of our competitors whose circumstances, motivations and rewards are different.

A variety of potential stressors can be identified but as each individual is different, effects are different and coping strategies and support will vary. Hans Selye (1956) describes how what may create intolerable stress for one person may be considered a challenge for someone else, and even be used for self development. (e.g. mental toughness). Our young players will usually be surrounded by “significant others” who may detract from or enhance progress. Talented players may have conflicts because of their talent, through combining education with training and play, or the attraction of other sports.

Some stressors which are incurred outside the badminton training environment may be “hidden” from the coach, whose skills in observation, caring, communication and support can often be a major influence in players’ continued progress, attainment and enjoyment.

Non Training Stressors, some of which merit a separate study, could include: Lifestyle – the complexity of what the players encounter in life, have to do, want to do, how it is organised for or by them, and how priorities are assigned. Decisions and sacrifices have to be made.

Education – talented players are often capable academically and will have homework, assignment deadlines and exams to plan for. Training commitments and intensity may be adjusted at key times, to avoid additional stress, or even avoiding the disaster of “drop out”.

(TOYA study 1992) Parents – usually a major contributor to the welfare, support and encouragement of a young player. On the other hand, there are occasions when the parental expectation, pressure and attitude can create stress for a player, through “placing unreasonable demands on the young athlete, following ambitions of their own and placing an excessive emphasis on winning.”(Stephen Rowley 1993). Martin Lee (1993) warned of parents (or coaches) who

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Overtraining in Badminton – Harry Jarvis

become overly anxious before competition and transfer their apprehension and worry to the player.

Economics – this may be a problem for parents due to escalating costs, or for players who are involved in sponsorship and funding.

Nutrition – a good well balanced diet is essential for energy provision and recovery, and should provide all the necessary vitamins and minerals, but if fresh fruit and vegetables are not readily available supplements such as Vitamins A and C may fight infections, while a high carbohydrate and protein intake will aid recovery and body rebuilding.

Travel – travel across time zones can be particularly tiring and disrupt circadian rhythms.

Late arrival at tournaments may result in inadequate mental and physical preparation.

Self-concept – Research has shown that children can assess their competence both in general and in physical, social and cognitive skills in particular, and in the distinction between what we think we are, what we would like to be, and what we think other people think we are. (Harter 1978, 1981) These differences can influence motivation to practice and train hard, to be stressed when outplayed, or even drop out when reality checks in. (Waite 1990). Bryan Lask (1986) identified how some children, usually girls aged 10 – 14, “somatised” their anxiety by developing illness or injury when pressures to perform built up.

Selection – selection is often about cut off points, where a player is “in or out,” with obvious consequences to self esteem and attitude. Selection may hinge on results and create the need to achieve, overcome disappointment or fight back.

Peer group – committed players may find the inability to be with friends stressful (Roberts 1986) even to the point that a child may choose to drop out of the sport altogether. (Gould 1982) In some instances, talented players may be bullied at school by peers who are jealous of their ability or perceived privileges. In contrast to this is the bonding in training groups (Palmer 2000) and friendships established in tournaments, which may lead to lasting friendships. (Lee 1993) After considering the above, it is clear that influences are not restricted to training and play, but non training stressors have to be included in the full picture.

Training Stressors Inadequate Preparation is a major cause of problems, where training and playing demands are beyond the current status of a player who may be determined and ambitious but is technically, physically and psychologically limited, leading to frustration and stress.

Incomplete Recovery (2) is perhaps the most significant factor, applies at all levels is an area of performance that is often understated and undervalued, and is a challenge to coaching knowledge and skills. Incomplete recovery can result in the “improvement gradient” going downwards instead of up. Fatigue affects metabolism (the energy stores), the nervous system (brain and muscles), and psychological factors (e.g. emotion). (A. Calder 2004). This goes beyond just feeling tired.

Volume and Intensity in training are two variables where “loading” can be increased, but should be “stepped” up separately. If both are increased at the same time, or one is excessively increased, problems may occur.

Unrealistic Goals may create frustration, loss of confidence by the player or even lack of credibility of the coach. Challenging but realistic goals, agreed by player and coach, are essential for progress, thus goal setting skills are essential.

Other Sports may create an unacceptable overload through demands on time, energy and recoverability. Conversely, they may provide variety and relief from the main sport.

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Overtraining in Badminton – Harry Jarvis

Training Monotony is a risk factor for the development of OT and could mean repetitive, boring, unimaginative training routines, resulting in a lack of short term day-to-day variation in the training load and a lack of stimulus to progress.(M. Gleeson 1999) Lack of Challenge can be similar to the above. Talented players need challenge to maintain their interest, ensure development and encourage training adherence.

Training Partners (1) can influence the rate and level of progress but can create lack of interest and frustration if there is not an adequate balance. Players who are frequently “overmatched” may be under stress.

Confusion, particularly among young players who are establishing technical and tactical skills can be disastrous. An example could be where a player is helped by more than one coach and there is no communication to prevent conflicting advice.

Growth has to be considered as “players may be particularly susceptible when they are still young and are therefore subject to the physical stress of growth and maturation a well as training effects” (Morgan 1987). If young players frequently train too hard, all cellular, physiological, biomechanical and psychological mechanisms are at full stretch, there is little safety margin and can be said to be “training on the edge.” This may delay maturation.

(Sperryn1985) Awareness of training and non training stressors can also indicate ways of AVOIDING problems, and shows how important it is for coaches to be familiar with and skilled with Planning and Periodisation (2) and individual lesson planning.

Indicators of Overtraining Overtraining is sometimes difficult to detect in its early stages as some players have a capacity to temporarily cope with its effects, others believe the way to combat it is to increase their effort thus making the problem worse, it is very individualised, and usually takes a COMBINATION of factors to “tip a player over the edge.”

It is a considerable advantage if coaches know their players and their performances and body language really well, and if players know themselves, and can interpret their own physiological and psychological responses.

The following list is comprehensive but not complete, with an attempt to indicate prevalence in the literature and omit any factors where medical skills or specialist equipment is required. (Many single symptoms may indicate a different illness.)

Physiological Performance Persistent Decreased performance Recovery rate prolonged Pre work out feeling of tiredness Decreased strength Loss of coordination Reduced spatial awareness Fault correction difficult Mistakes reappear Increased waking Heart Rate Increased respiration frequency Excessive sweating Feel thirsty more frequently Loss of appetite

CHANGED performance History of heavy training and competition Inability to meet previous standards Reduced toleration of loading, training seems harder Decreased work capacity, tire easily, lack of energy Clumsy movement, hitting errors increase Increased difference between lying and standing HR Changes in HR at rest, exercise and recovery Decreased body fat Insomnia, irregular sleeping and lack of “slow

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Overtraining in Badminton – Harry Jarvis

Persistent headaches Iron deficiency (anaemia) particularly girls

wave” Joint and muscle soreness, aches and pains last longer

Psychological Performance Depression, Moodiness Apathy, Boredom, Lethargy Loss of interest Attendance down Fear of competition Gives up easily Decision making unreliable

CHANGED behaviour Decreased self esteem Emotional instability Increased sensitivity, anxiety Concentration poor Easily distracted Struggles with information

Vulnerability It is possible that players taking A levels and university students could be vulnerable, largely because of lifestyle rather than training, whereas adults who have had 3-4 years of very hard training and competition could suffer.

Immunological Symptoms Increased susceptibility to and severity of illnesses, colds and allergies.

Reference is often made to “upper respiratory tract problems.”

Flu like illnesses One day colds Unconfirmed glandular fever Swelling of lymph glands Minor scratches heal slowly Increased circulating levels of stress hormones (e.g. adrenaline and cortisol) Although there are many symptoms of overtraining, there are few, if any, reliable markers of IMPENDING overtraining. An increased resting heart rate after waking up in the morning (e.g. +10 count) may be an indicator but a more reliable measure is the heart rate measured by radio telemetry (“sport tester watches”) during sleep. (Rusko 1996) Where facilities and expertise exist, measures of blood and saliva samples can give reliable markers. The Borg Perceived Exertion and Pain Scales (Gunnar Borg 1988) have been used to indicate and compare a player’s reaction to a work load. Other physical tests may be compared with base line measures. e.g. vertical jump or agility test (Alex Wolf 2006).

Psychological profiling may be a useful tool for identifying impending overtraining, as psychological factors often appear before physiological ones. Simple questionnaires can be used to highlight mood disturbances and symptoms of stress. Examples of this are “The Overtraining Enemy,” (Irwin 1996) the “Daily Analyses of Life Demands in Athletes, (DALDA)” (Gleeson and Blannin 1999), the “Psycho-behavioural Overtraining Scale (POTS)” (Dave Collins 2000) and the “REST-Q.”(Marshall 2008) Questions usually relate to – • length and quality of sleep • pre-training muscle soreness and fatigue • predicted and actual exertion in training • feelings such as anxiety, sadness, depression, worry, anger and confusion • erratic concentration and lack of interest

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Overtraining in Badminton – Harry Jarvis

On the other hand, a CONVERSATION between the player and the perceptive coach could provide all the information needed.

Prevention of Overtraining (The important part!)

Pushing the boundaries in training is essential for any player seeking maximum performance, but there is a right way and a wrong way of doing it. The best way to prevent overtraining is by thorough PLANNING of training and recovery. Careful consideration needs to be given to training loads, training structure, energy systems being trained, recovery time and the competitive schedule. This should be made individualised as two players can do the same workout, achieve the same results and have contrasting adaptive responses. One may have to dig deep into the adaptive reserve to achieve the result and the other may require less effort. Strength to spare can be significant as less stress and more economy can be achieved, with fewer fibres being recruited and other fibres being available for “emergencies.” (Bo Omosegaard 1996).

Individuals need further consideration related to their abilities and style of play including efficiency and economy, their attitude, including commitment, drive, ambition and temperament, and the ability to UNWIND (e.g. listen to music).

Planning and Periodisation (2), structuring programmes which consider the progressive SEQUENCE of work with intensity taking preference over volume (Kutz 2001) and the organisation of RECOVERY time within and between sessions are all coaching responsibilities with further key issues being coach OBSERVATION OF RESPONSE SKILLS and awareness of the player’s current status and lifestyle and self organisation. The BALANCE of stress and recovery needs particular attention, for without proper rest and recovery, optimal training adaptation will not occur.

“Anyone can work but allowing the work to take effect demands a good recovery plan.”

(Gambetta 2007).

TAPERING is a universally accepted technique of optimising performance by allowing adequate recovery from hard training before key competitions. During the taper, some combination of training frequency, intensity or particularly volume, is altered to reduce the training stimulus, with benefit to both performance and recovery.

A responsible post exercise RECOVERY STRATEGY must be planned, to include cool down, stretching, rehydration and refuelling, and possibly massage and hydrotherapy.

Further attention should be paid to: • Parent feedback and COMMUNICATION (particularly with young players) • Arrange VARIETY in a programme e.g. change the training stimulus every 4-6 weeks, or with seasonal adaptation • Avoid MONOTONY and unimaginative coaching. “Training monotony does not mean “boring training routines,” but a lack of short term day-to-day variation of the training load.” (Gleeson 1999) • Keep goals CHALLENGING but REALISTIC, which helps players to positively organise their efforts and reduces stress. (Locke 1990.)

• Coping – oriented IMAGERY can be used in a similar way (Suinn 1993) while Meyers (1998) showed how control of arousal, anxiety and stress can be managed by relaxation training, biofeedback and stress- inoculation training.

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Overtraining in Badminton – Harry Jarvis

• • • • • • • • • •

Arrange BUILD UP / GRADUAL STEP UP in physical work (e.g. don’t increase training volume by more than 5% /week) Recognise the value of L.T.A.D (3) and Mental Skills training REDUCE training when players under pressure (e.g. exam time.)

Avoid too much COMPETITION, structure a suitable competitive programme Make players feel VALUED, encourage self-belief and confidence Ensure ENJOYMENT in training, encourage RELAXATION in playing styles. A love of the sport and the training environment has great benefits Older players may learn to become aware of their own body – “listen to your body” Keep RECORDS and be prepared to compare data and feedback Encourage a lifestyle to minimise INFECTION, including rehydration (reduce thirst and encourage production of saliva with its antibacterial actions) from their OWN bottles Training should be stopped if a player has a FEVER. The body temperature will already be higher than normal and exercising will result in premature fatigue and the danger of heat stroke (Gleeson and Blannin 1999)

Recovery from Overtraining Players recovering from OT should begin with very light training and build up GRADUALLY. Light training rather than complete rest can aid recovery. A common mistake is to resume training at the normal level, or try to make up for lost time. Players who would register high scores on a Scale of Commitment will find difficulty in adjusting. They should aim to progress such that they achieve their normal training level after several weeks (e.g. 6-12 weeks), stopping or markedly reducing training if symptoms recur. OT causes muscle and connective tissues to be broken down, carbohydrate availability is affected and the balance of fluids and minerals is disturbed. These physiological and chemical effects take a long time to recover before homeostasis is achieved, and the tissue/cell/fluid complex returns to normal. On a positive note, the recovery phase may be an opportunity for players to reconsider their tactical insight, training and playing style and lifestyle, for the coach to re-evaluate the training programme, coaching style and support, and for both to adjust the tournament schedule – in other words, learn from the experience.

Summary Committed, ambitious and determined badminton players who are put under stress to create a training effect will not suffer ill effects if training and recovery are responsibly planned, carried out and monitored. Coaches need to be aware of the potential for overtraining and be able to recognise symptoms and the effect of stressors on individuals.

Non training as well as training stressors should be noted, with lifestyle being particularly relevant in our society. Although only a limited number of players are currently affected by OT, this could increase if we are to develop players who can arrest the current downward trend in relation to world level performance and begin the ascent to stated targets.

References to previous articles: 1. Mental Strength 2. Planning and Periodisation 3. LTAD

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