The Taper Effect: Coaching for Peak Performance

The Taper Effect:
The Art and Science of Coaching
An aspiring coaches review of the Tapering technique.

Images Courtesy of Google Image Search

Brendon Potter: u3062468

Contents:
What exactly is tapering?
So why Taper, what benefits have been shown?
The sports science of tapering
Which athletes may use the tapering technique?
The varieties of taper coaching
Don’t go anywhere coach
Its all in your head
Conclusion
References

*Mick Fanning 2012 ASP Rip Curl Pro Champion


So what exactly is tapering?
Tapering by definition is,

‘A progressive non-linear reduction in the training load
during a variable period of time, in an attempt to reduce
the physical and psychological stress of daily training and
optimise sports performance’.

*Olympic White Water Rafting


So what exactly is Tapering (Continued):
In simple terms, tapering is the practice of reducing exercise and training in
the days leading into competition. Tapering is widely used for endurance
sports, such as marathons, athletics and swimming. Tapering is designed for
the athlete to reach optimal performance for competition.

* Australian Olympic Gold Medallist Steve Hooker Training at his personal Red Bull Facility


The three main variables of a coaching program:
Frequency of training sessions

Intensity of training session

Duration of the training session

*Cross Fit Training Exercise


So what are the benefits of tapering?
Statistics obtained from laboratory, field and competition results show that
athletes who have tapering before competition, showed a 2-4% increase in
performance.

Tapering the training program before competition, allows the athlete to feel
rested, healthy, energetic and confident, whilst overcoming any injuries that
may hinder performance.

*Miami Heat Players: Dwayne Wade, Lebron James & Chris Bosh


The Sports Science behind Tapering:
Maximal Oxygen Consumption (VO2max)
Studies have reported an unchanged result in VO2 performance after the
tapering period. Sub-maximal training maintains VO2 Levels without
noticeable reductions.

Blood Balance:
Variables commonly used as indicators of Sub-maximal exercise efficiency in
athletes include oxygen uptake, heart rate, blood lactate and stroke distance.
Studies have reported no differences in post-exercise blood balance (lactate,
pH and bicarbonate), and heart rate.

*UFC Light Heavyweight Champion Jon Jones


The Sports Science (Continued):

Skeletal muscle
Muscle studies in runners and cyclists have demonstrated a consistent
elevation in muscle glycogen (15-35%) with tapering. Studies also showed
increases in oxidative enzymes with the use of a taper, this provides a huge
benefit to endurance performance athletes.

Muscular power
As a result of endurance training, muscular power is decreased because of the
residual fatigue or inhibition of neural or intrinsic muscle properties. Because
of the training elite athletes undergo, muscular power would be expected to
reduce. It would appear, though, that sufficient tapering allows restoration of
power while maintaining the endurance-related metabolic benefits gained.

*NFL Carolina Panthers QB Cam Newton


Hormonal effects
Changing the balance between anabolic and catabolic hormones may improve
recovery after exercise and decrease the length of fatigue. Coaches must
consider reducing any type of stress, even stress can reduce the level of cortisol
in the athlete and affect positive change.

Muscular Reactions
It is appropriate to stop resistance training during the Taper period to allow for
adequate time for the muscle to rebuild and regenerate before the beginning of
the competition. It is also advisable to avoid eccentric muscle contractions
(applying tension while lengthening the muscle) during taper as this type of
muscle stress can cause micro-tears that take time to repair.

*9x SLSA Flags Champion Simon Harris (Blue)


Immune response effects
Tapering has shown an increase in the cell counts for white blood cells and
lymphocytes. This suggests that there is an improvement in the body’s capacity
to resist illness during taper.

Sleep
During the taper period athletes should be encouraged to sleep 9 hours a night,
compared to 7.5 hours during the training period. The improvement in sleep
duration is important, as there is a growth hormone that releases during stage
III and IV sleep and naturally released growth hormone acts to repair muscle
tissue and speed recovery.


Which Athletes use the Tapering Technique?
The use of a Taper can be applied to a variety of sports.

Individual Athletes adopt a Taper after a long training period in preparation for
up coming competitions. Individual Athletes will use the Tapering period to
focus more on technique and attempt to optimize nutritional gain.

Teams also adopt a Tapering technique, but it is used on a weekly basis.
Coaches implement the Taper to allow players to recover both before and after
games. Most teams have 7 days between games during the season. After
recovery and Taper, teams will only have four days of serious training available.

*NHL Pittsburgh and Canadian Captain Sidney Crosby

Varieties of Tapering:
There are several ways are coach can implement a Taper into an athletes
program. The stereotypical style is to simply reduce the athletes workload
whilst continuing with regular training activities, this allows the athlete to
remain focused on technique and skills.

Coaches can take an unconventional approach adopting alternative training
methods that require a lighter intensity and can effectively allow the athlete to
achieve the overall goal of entering competition relaxed, healthy and energetic.

*Underwater Training, aimed increased Lung Capacity


Varieties of Tapering (Continued):

Tapering programs can also vary in length and occur in stages. Coaches may
elect to divide the Tapering program into select stages reducing the athletes
training load over a longer period. The average length of a Taper is 14 days in
length. The length of a Taper can be determined by the duration, load and
intensity of the main preparation program, if a program contained high levels of
participation with all variables then the Taper period may be increased to
ensure full recovery before competition.

*Australian Men’s 8 Rowing Team


Varieties of Tapering (Continued):

The following diagram displays the various methods, coaches can use for a 14
day Taper. Coaches should choose an appropriate Taper that will best suit the
athletes training history and competition needs.


Don’t go anywhere coach:
The taper phase is the critical time for coaches, it is when seasonal
planning, training and preparation are all put to the test as coaches
make those
final adjustments to the year's training that will lead to significant
improvements in performance.

The challenge for coaches is to use their knowledge and experience to
help the athletes make that final adaptation and reach their full
potential.

*Novak Djokovic trains whilst his coach watches on


Don’t go anywhere coach (Continued):

When preparing a Taper plan for an athlete there are many variables that must
be considered. (Note: Coaches training a group of athletes must be aware that
you cannot plan one Taper to suit every athletes requirements).

Coaches must assess each athletes training progress, event type, physical
requirements, injuries, fatigue, gender, age, etc to ensure all potential variables
are indentified. A Taper should not be designed to be a complete rest from
training. Training should still require a certain intensity, but decline in volume
and increase in rest time.

*Coach Roger Decoster & AMA Motocross Champion Ryan Dungey


Don’t go anywhere coach (Continued):

Athletes fitness components can respond differently to the
implementation of the Taper. Coaches should be responsible for
monitoring and evaluating athletes fitness capabilities throughout the
Taper cycle and employ suitable changes if a noticeable deterioration
occurs.

*Formula One Driver Mark Webber and Fitness Coach Roger Cleary


Its All In Your Head:
For younger athletes taper is 90% mental. But as athletes mature, the more
that mental taper needs be supported with physical evidence. Regardless of
the methods, the most important thing about taper is belief. A coaches main
responsibility during the Taper is to provide reassurance and positive
reinforcement, this way the athlete can rest knowing they have done all they
can and now is the time for preparation.

*UFC Fighter Urijah Faber Weighs in


It’s All In Your Head (Continued):

Research suggests that mental practice is just as important as physical practice
when aiming to enhance performance. A combination of goal setting, imagery
and relaxation techniques will allows the athlete to optimise their performance
during preparation for competition. A programs ineffectiveness can commonly
be contributed an athlete having poor psychology.

Blake Griffin - If you can dunk over a car, you can dunk over anything


Its All In Your Head (Continued):

The relationship between mood state and performance within the sporting
environment is well documented. Many studies have been conducted on the
impact of the quality of the coach athlete relationship on an athlete’s ultimate
performance. A quality coach-athlete relationship does not happen instantly,
instead it needs to develop over time. One of the most fundamental aspects
within the coach’s role is to understand their athletes behavioural patterns and
their individual personality.

*Kentucky Coach John Calipari NCAA National Championship Coach


Conclusion:
Tapering has been proven to assist athletes with achieving their peak
performance levels and take their results to their next level.

If a coach can manage an athletes training correctly and maintain a strong and
healthy personal relationship, he/she can play a vital role in an athletes
success.

A coach has to assume the role of caretaker, as the athlete enters the taper
period. A good coach will be able to indentify variables that could hinder the
athletes preparation and performance.

*LSU Tigers Head Coach Les Miles Celebrates

References:

http://www.ausport.gov.au/sportscoachmag/planning/tapering

http://www.ideafit.com/fitness-library/tapering-science-and-practice-0

http://humankinetics.me/2009/06/12/demystify-the-athletic-taper/

http://sportsmedicine.about.com/b/2007/09/05/does-tapering-
improve-athletic-performacnce.htm

http://www.abcbodybuilding.com/taper2.pdf


The Taper Effect: Coaching for Peak Performance

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