Fitness information

PART 2: FITNESS TESTING AND TRAINING FOR POLOCROSSE PLAYERS
By Cassie Trewin
Department of Physiology
Australian Institute of Sport

ASSESSING FITNESS WITH A ‘FIELD TEST’

The 1999 National Elite Junior Polocrosse camp, held in Canberra, provided the opportunity for some camp members to have their fitness assessed on the playing field. Assessment was conducted by physiologists from the Australian Institute of Sport. Field testing is designed to assess the athlete’s physical fitness in a way which is specific to the skills and movements of their sport. Many team sports have their own standardised field tests which are conducted pre-season, mid-season and in the off-season to monitor the progress of each team member over time. As Polocrosse does not have any standard testing protocols, a new field test was devised especially for this camp.

The Polocrosse field test was designed to assess both horse riding skills and ball handling skills simultaneously. Each player rode around a set course on the Polocrosse field which involved turns around cones in both directions, catching balls from both sides of the horse and scoring goals at both ends of the field (Figure 1). There were three stages to the test - walking pace, trotting pace and maximal galloping pace. Each stage involved two laps of the course (a total of eight 360° turns, four ball catches and four shots at goal) and there was a 3min rest between stages.

Performance of the player and horse was assessed using a range of measurements taken during and after each stage.

Performance of the rider was estimated using the following measurements:

• Speed (metres per second) - calculated by dividing the length of each stage (700m) by time for each stage (sec).

• Average and Peak Heart Rate (bpm) - heart rate was measured at 5sec intervals throughout the test using a Polar heart rate monitor.

• Blood Lactate (mM) - measured from a small blood sample taken from the rider’s fingers at the end of each stage.

• Ratings of Perceived Exertion - a subjective rating of exertion on a scale of 6 - 20.

• Number of ball catches and goals scored - each stage involved 4 attempts at catching the ball and scoring a goal.

Physical exertion of the horse was estimated using the following measurements:

• Heart Rate (bpm) - measured by palpating heart rate at a vein on the neck or leg at the end of each stage. This can more easily be measured with a special Horse Heart Rate Monitor.

• * Blood Lactate (mM) - measured from a small blood sample taken from a jugular vein.

How is fitness evaluated from the field test?

The first question athletes want to know after they have completed a test is - how did I go? Evaluation of performance in a field test becomes easier once the test is repeated a few times and a pool of results from various athletes can be formed to create fitness ‘norms’ for the test. Then it is possible to tell players that completing the course in X seconds, or riding at maximal speed with X heart rate, is ‘excellent,’ ‘good,’ or ‘poor’ etc. As this field test was performed for the first time at the National elite junior camp, there were no fitness norms available for these players to rate their performance in the test. However, their results will be useful for comparing how their fitness has changed when they repeat the field test in the future.

When players repeat this field test, the most obvious indicator of improved performance is a faster speed for the final test stage (performed at maximal galloping speed). Improved fitness is demonstrated by more favourable heart rate and lactate responses to exercise. For example, producing lower heart rate and lactate levels for a given speed in the field test, or riding faster for a given heart rate and lactate level. Both of these situations show that the body is less stressed for a given level of work output. Figure 2 is a schematic representation of improved fitness.

Riding technique and horsemanship are just as important as fitness for improving performance in the field test. If the rider is working with rather than against the horse, less time and effort will be required to control the horse. This results in smoother turns and movements, resulting in faster times for the field test.

Figure 1: Polocrosse Field Test Course. This test can be replicated anywhere with the aide of a stopwatch, 7markers, a tape measure and a heart rate monitor.

Figure 2: Heart Rate - Speed Relationship during the Field Test

FITNESS TRAINING FOR POLOCROSSE PLAYERS

From my limited experience with Polocrosse, I get the impression that some players put lots of effort into conditioning their horse, but forget about themselves when preparing for competition. For juniors, any sort of sporting activity will be beneficial to their fitness. Participating in different sports is encouraged for younger players because it is a fun way to keep fit and prevents burn-out from Polocrosse at a young age. Team sports are good because they have a similar intermittent stop-starting nature to Polocrosse.

If players want to train specifically for Polocrosse, the best training would be a session which involves a mixture of high and low intensity efforts, commonly known as interval training. The idea of interval training is to perform a series of efforts that are at (or above) the highest intensity reached in a game. Each effort is followed by a low intensity recovery period. Interval sessions should be fairly short and easy when introduced into a training program and become progressively harder each week. Intervals can be made harder by either increasing the number of efforts performed, increasing the duration of each effort, or decreasing the recovery time between each effort. All interval sessions should begin with a low intensity warm-up for 15min and finish with a warm-down for 10-15min (plus stretching).

A very specific interval session for Polocrosse could be done on the playing field using a course similar to the field test (involving tight turns around cones or quick changes in direction). Riders could gallop at maximal speed around the course for the duration of the interval, then walk or trot slowly during the recovery period. The session could double as a skills training by using the warm-up and warm-down to practice ball handling skills. For more advanced players, ball skills can be practiced during the interval also by catching a ball and making a shot at goal during every lap of the course.

Table 1 is an example of a progressive 12week program for interval training, building up to play in a 6 x 6min chukka game. If you have never done intervals before, they should be performed once a week. If you are used to high intensity training (in any sport), you may be able to start out performing the intervals twice a week. It should be noted that individuals respond differently to training. Some would find this program easy, while others would find it hard. You need to go by feel - if the session feels easy you are ready to progress. Alternatively, if you are feeling quite fatigued in the days after doing the session you need to make the intervals easier.

In conclusion, the most important part of fitness training is enjoyment. Most training should be done at an easy ‘conversation’ pace, with only 1-3 harder interval type sessions per week (or up to 20% of total training volume). The best training you can do is horse riding or Polocrosse skills/game practice, however any sport or mode of exercise will be beneficial to your fitness for Polocrosse.

Table 1: A 12 week progressive training program for a 6 x 6min chukka game

December 1999

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September, 2005

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