News
Focus on Sarah Timlin - Connacht
29 October 2010
Pre-Season Preparation – An Insight
By Sarah Timlin, Irish Junior International
I started my summer training programme on 31st of May. It consisted of the following:
Monday: 8km Run
Tuesday: 3 circuits of Core Work
Wednesday: 29min bike – (max 1 minute normal pace, 2 minute sprint pace, x9)
Thursday: 3 circuits of Core Work
Friday: Shuttle Sprints x15 reps.
I found it extremely tough at first, as I was not as fit as I thought!!! It took me 4 Mondays to reach the 8km, and from there my focus was on improving my time and trying not to stop. The first time I did it without stopping was 34mins and now it is down to 27mins.
My core work involved up to 15 different exercises of which I did 10 in each session so I was able to alternate them for variety.
The bike exercise nearly killed me the first time.This was the hardest of all but by far and away the most beneficial and really strengthened my lower body.
My sprinting exercises involved using 90 m of a track. A 10m sprint 10m jog, 20m sprint 10mtr jog, 30mtr sprint 10m jog then jog back the 90 m and repeat 15 times. It took a few weeks to master this one but when I was able to complete the set I then concentrated on improving my times.
Throughout the summer I went up to train with Kevin Devaney a few times for table time. This helped me learn how to play a different style of play as in Ireland we don’t have many defenders and hopefully this will benefit me in the future.
On a regular basis I do the yoga, some muscle exercises, some balance and reflex games on the wii fit. The yoga helped me relax and learn how to do deep breathing exercises whilst under pressure. The exercises were of benefit in the first few weeks of my training but towards the end of summer I didn’t find them as useful as they aren’t as tough on your body as core work. The balance and reflex games still do help as you can never say you have perfect balance or top class reflex actions.
During July and August I attended two training camps in 5miletown that were each one-week long. I found those two weeks absolutely brilliant as I would rarely have any table time other than with Kevin. They helped me develop my all-round play further. I shortened my grip on the blade and was learning how to play my strokes shorter as they were very long.
From doing my physicals on a continuous basis, it helped my weight transfer immensely and my reflex actions. I am much quicker and lighter on my feet now. My body is also equal after I play each ball, rotation much quicker and I am in position to play the next ball during training but due to the stress of playing a match it is not in my tournament play yet.
In July, I played in the Doncaster Grand Prix. Saturday morning I played well and I won my group but lost in next round. As I was annoyed at myself for losing that match that match, I now couldn’t focus and my head was gone for rest of day. Sunday morning started off really well in main event but I lost out Kelly Sibley and Chloe Whyte. In U21’s I was playing really good but again I got very angry so it cost me the match! From this weekend I learned that by getting angry I lose all my footwork and my strokes get tight and as a result I was not as quick on my feet or rotation and follow through as I would have liked. So that is what I needed to improve on.
In the middle of August, Naomi Owen came over to me for a week of training. Naomi was brilliant with me as she talked to me and pointed out my faults and areas that I need to improve on and sharpen up! Also playing with her made me sharper as she is very fast but by god I was wrecked tired after only day 2!
Towards the end of August I played in the Liverpool Grand Prix. On the Saturday I was positive and motivated, moving and spinning very well! My back hand was on fire but was unfortunate to lose some matches in 5th. On Sunday got off to bad start, was very negative throughout my group in main event but u21’s I was playing really well but still was negative. This in the end is what made me lose.
I am hoping that all of my summer training will come into my game as I find it very frustrating knowing how I can play whilst I train and then the difference in match play. No camparison. It really gets to me, and I know it shouldn’t, but that is something that I have to work really hard on. When I let it get to me I become negative and angry, tighten up, which leads to no reflex actions or movement pattern and have no defined stroke.
I really enjoyed my summer training and found huge difference in my play whilst training so fingers crossed will come into my tournament play. I look forward to playing for many years and will continue my dedication to improve all aspects of my game.
I started my summer training programme on 31st of May. It consisted of the following:
Monday: 8km Run
Tuesday: 3 circuits of Core Work
Wednesday: 29min bike – (max 1 minute normal pace, 2 minute sprint pace, x9)
Thursday: 3 circuits of Core Work
Friday: Shuttle Sprints x15 reps.
I found it extremely tough at first, as I was not as fit as I thought!!! It took me 4 Mondays to reach the 8km, and from there my focus was on improving my time and trying not to stop. The first time I did it without stopping was 34mins and now it is down to 27mins.
My core work involved up to 15 different exercises of which I did 10 in each session so I was able to alternate them for variety.
The bike exercise nearly killed me the first time.
This was the hardest of all but by far and away the most beneficial and really strengthened my lower body.
My sprinting exercises involved using 90 m of a track. A 10m sprint 10m jog, 20m sprint 10mtr jog, 30mtr sprint 10m jog then jog back the 90 m and repeat 15 times. It took a few weeks to master this one but when I was able to complete the set I then concentrated on improving my times.
Throughout the summer I went up to train with Kevin Devaney a few times for table time. This helped me learn how to play a different style of play as in Ireland we don’t have many defenders and hopefully this will benefit me in the future.
On a regular basis I do the yoga, some muscle exercises, some balance and reflex games on the wii fit. The yoga helped me relax and learn how to do deep breathing exercises whilst under pressure. The exercises were of benefit in the first few weeks of my training but towards the end of summer I didn’t find them as useful as they aren’t as tough on your body as core work. The balance and reflex games still do help as you can never say you have perfect balance or top class reflex actions.
During July and August I attended two training camps in 5miletown that were each one-week long. I found those two weeks absolutely brilliant as I would rarely have any table time other than with Kevin. They helped me develop my all-round play further. I shortened my grip on the blade and was learning how to play my strokes shorter as they were very long.
From doing my physicals on a continuous basis, it helped my weight transfer immensely and my reflex actions. I am much quicker and lighter on my feet now. My body is also equal after I play each ball, rotation much quicker and I am in position to play the next ball during training but due to the stress of playing a match it is not in my tournament play yet.
In July, I played in the Doncaster Grand Prix. Saturday morning I played well and I won my group but lost in next round. As I was annoyed at myself for losing that match that match, I now couldn’t focus and my head was gone for rest of day. Sunday morning started off really well in main event but I lost out Kelly Sibley and Chloe Whyte. In U21’s I was playing really good but again I got very angry so it cost me the match! From this weekend I learned that by getting angry I lose all my footwork and my strokes get tight and as a result I was not as quick on my feet or rotation and follow through as I would have liked. So that is what I needed to improve on.
In the middle of August, Naomi Owen came over to me for a week of training. Naomi was brilliant with me as she talked to me and pointed out my faults and areas that I need to improve on and sharpen up! Also playing with her made me sharper as she is very fast but by god I was wrecked tired after only day 2!
Towards the end of August I played in the Liverpool Grand Prix. On the Saturday I was positive and motivated, moving and spinning very well! My back hand was on fire but was unfortunate to lose some matches in 5th. On Sunday got off to bad start, was very negative throughout my group in main event but u21’s I was playing really well but still was negative. This in the end is what made me lose.
I am hoping that all of my summer training will come into my game as I find it very frustrating knowing how I can play whilst I train and then the difference in match play. No camparison. It really gets to me, and I know it shouldn’t, but that is something that I have to work really hard on. When I let it get to me I become negative and angry, tighten up, which leads to no reflex actions or movement pattern and have no defined stroke.
I really enjoyed my summer training and found huge difference in my play whilst training so fingers crossed will come into my tournament play. I look forward to playing for many years and will continue my dedication to improve all aspects of my game.
