All Of The Above

Links of Chain Pic

Which athletic skill is most important?  Speed, agility, balance, coordination, strength, power, flexibility?  It seems like a simple question, but there really isn’t a simple one-size-fits-all answer.  Why, you ask?  Because it all depends on the sport.  Actually, even within the same sport it can depend on the particular position of the player.  If I’m looking at football lineman, I probably place more value on strength and power.  What about football skill position players?  Maybe speed, agility, and some power.  A gymnast needs flexibility, balance, and coordination.  But even if we try to pick just a few key areas to focus on, doesn’t that often leave us missing a few.  Would it help a football lineman to have some flexibility (think about hip mobility and the ability to get low)?  While a lineman is never going to run a 4.4 sec forty yard dash, doesn’t it still help him to be faster than other similar players?  What about the gymnast.  If we limit our development to flexibility, coordination, and balance, aren’t we missing the strength necessary to perform certain movements?  Is it possible that all of these skills are linked together and contribute to athletic success in many different sports?

You see, each sport has different demands and necessities for it’s athletes.  Even within a sport, there can be different demands based on the position a player plays.  Even with the different demands, there is often a lot of crossover.  Just like in the examples above, many athletes do need some development in many or all of the athletic skill areas.  While a basketball player won’t ever have to run 40 yards, speed is still beneficial to have on the court.  While a volleyball player doesn’t have the same agility needs as a soccer player, it still makes them better if they develop the skill.

So, what is the most important skill?   ALL OF THEM!!!  You have to design training based on the individual athlete and the demands of the sport, but in almost all cases you should never eliminate any element of overall skill development.  You should base your drills and emphasis on the athlete’s sport and the it’s requirements.  However, remember that we are trying to develop better athletes.  Therefore, we should work to develop the total athlete and all of their skills.

 

Mark

Share

How Important Is Landing In Preventing ACL Injuries?

Drag Racing Pic

No question that it will go fast. But how does it stop without crashing?

I have previously written about the role of a proper landing in the prevention of ACL injuries.  I thought that I would expand on that somewhat.  We often think about landing playing a role in basketball and volleyball injuries.  I’ve also had it happen to athletes playing football, soccer, and lacrosse.  If we take time to carefully evaluate our athletes, many of them in all sports display poor landing mechanics.  This can put the knee into an awkward position and can cause extra stresses to be placed on the ACL.  Since an ACL reconstruction generally keeps an athlete out of action 6 months, anything that we can do to help prevent these injuries can be huge for our athletes.

So, what can be done to help?  We often get into a hurry to get kids running and jumping too fast.  In my mind, when car gurus design a newer, faster car, they make sure to spend plenty of time designing and testing the braking system before they take the car on any test runs.  It should be the same with athletes.  We need to test and train the braking systems before we go crazy with the jumping and running.  The simplest way to help your athletes is to teach them how to land properly.  Now this isn’t just a 5 minute drill that you do once and never repeat.  You have to emphasize landing every time that you do a jumping drill.  We all want to see how high or how far the kid jumps.  However, it’s probably more important to watch how they land.  Yes, you should try to watch and coach everything.  Just make sure that you are putting emphasis on the landings.

Want to see the effect that proper landings can have?  Myers and Hawkins published a study in 2010 that looked at changes in tibial shear forces when they worked on landing mechanics.  They found a 56% decrease in forces when the emphasized proper mechanics.  The athletes that they worked with also increased their vertical jump about 2.5 cm.  The only negative was the fact that the athletes tended to revert to their old habits once they got tired (see this article on knee landings which discusses the study further).

I think that a 56% decrease in forces could make a huge difference in ACL rupture prevention for athletes.  Because of this, make sure to emphasize it during your training.

So how should the athletes land?

  1. Should land on their toes
  2. Keep their knees flexed
  3. Keep their head/shoulders up
A good way to check on their landings is to listen.  The athlete should “land softly”.  If you hear a loud landing, it’s a good sign they they landed on their heels and probably had their knees straight.  This type of landing puts too much force through their ankles, knees, and hips.

As for how to limit the return of bad habits once your athletes get tired, I have two suggestions:

  1. Repetition, repetition, repetition
  2. Make sure to do some of the landing training when the athletes are tired.  We all get sloppy when we are tired.  Putting them into this stage for some of the training will give you a chance to show them what happens and then correct it.

Happy Landings,

Mark

 

Share

Post Season Recovery For Athletes – Why?

Rugby Tackle Pic

Do you think they might need some recovery time after a season of plays like this?

I’m a huge believer in athletes getting a chance to rest and recover after a season is over.  I’ve seen too many times when kids go directly from one season into another season or into hard off-season training.  Most often this happens when the kid goes from a school sports season right into a club season.  Many times people don’t see the reason for kids to take a break.  The reasoning is that the kid is young, they can handle it.  Many times they don’t handle it as well as we think that they do.  Giving them a break between seasons can help in numerous ways.  Why to the kids need a break:

  • Physically banged up – after a season, an athlete is physically banged up.  They have aches, pains, and injuries that they have played through.  Before they move into their next season (or heavy training), a short break can help them to heal up these aches and pains.  They won’t be able to perform or train at 100% if they don’t get well.
  • Mentally/emotionally tired – a sports season is also tiring in non-physical ways.  Several months of being on the go with practices, games, travel, homework, and everything else can wear on an athlete mentally and emotionally.  We often forget all of the stresses that happen during a season.  If you have a bad game or practice, it can be hard to just forget about it and move right into doing homework or whatever else you have to do.  Just like with adults, “bad days” can go home with kids and affect other areas of their life.  Add in the constant emotion of games (and the occasional “team drama” that occurs) and it can wear athletes out (and coaches and parents too).
  • To enjoy life some – I remember talking to one athlete who played her sport year round. She loved her sport and wanted to get a college scholarship.  To accomplish her goal, she played on her high school team as well as several travel teams.  She had to ride 1 1/2 hours each way to travel practice twice a week and then play on weekends. Part way through the school year she was exhausted, had numerous aches and pains, and wasn’t having much fun.  Look, even pro athletes take a break after the season to spend time with family and friends, travel, and relax.  If they can do it, why should we expect younger kids and teens to go year round without a break? Let the kids have a little fun sometimes.

Now that we know why athletes need to recover, the next questions are things such as how long?  What should they do during this recovery period?  What shouldn’t they do?  This will all be answered in my next post.

See you then.

Mark

Sports Upgrade

Check out our Youtube videos

Share

Don’t Skip The In-Season Training Program

Sometimes sports coaches amaze me.  Over and over again, I see them emphasize the off-season training program.  They push the kids to lift, run, and lift some more.  While most of these programs are “voluntary”, participation is always highly encouraged.  So what about once the season starts?  That’s a different story.  Guess what the first thing to get cut out is?  Yep, the strength program.  During the season, the priority is to spend time practicing and prepping for games.  However, why does the strength program always seem to get cut out?  Take a look at the average sports practice.  How much time is wasted due to poor planning & coaching?  A lot.  Yet instead of making practices more efficient so that a coach can fit in the in-season strength program, they just eliminate it.  So what does this do for the kids?  Nothing positive.  The two major things skipping the in-season program does are both huge negatives:

  1. Decrease in strength – During the season, an athlete is going to get worn down, banged up, and possibly lose some strength.  If they don’t lift during the season, they will definitely lose strength.  So what do you do?  Keep them lifting.  While the kid may lose some strength during the season, the stronger they stay late into the season, the better that they can play late in the season.
  2. The injury factor – It’s widely accepted that lifting weights helps to decrease the chance of injury.  Guess what?  It may also help to decrease the time missed if a player does get an injury.  Research on high school football players compared time missed by players who received similar injuries.  It was found that those who were participating in an in-season strength program missed 1/3 of the time of other players with similar injuries.  Not all injuries can be prevented, but most coaches, players, and parents should be willing to take steps to limit the time lost from injury.

I think that these two factors are good enough reasons to make the in-season program a priority.  Why don’t sport coaches feel the same?  I guess that S & C coaches just have to keep looking for opportunities to educate sports coaches.  Maybe one day things will change.

Check back next week for more on how to design a good in-season program.

 

Mark

Sports Upgrade

Share

Plan Management

Planning Pic

Sometimes you've got to go to plan "b"

A Kink In The Plan

Have you ever been several weeks into a team’s off-season training program a new kid suddenly shows up?  Sometimes its a kid that has moved into the area, but a lot of times it’s a kid who is coming from another sports season.  He or she has been playing sport B while his teammates in sport A have been putting in time and effort in their strength and conditioning program.  We all like working with multi-sport athletes, but it does create some interesting challenges for us as coaches.

Things To Consider

There are several things to keep in mind while trying to get these “newbies” up to speed with the rest of the group.

  • Recovery – If these athletes are coming in from another sports season, they are probably already tired, worn down, and “dinged up”.  Oftentimes these kids are rushed into the off-season program for another sport.  As a coach, I’d rather give a kid a few days off before they get started on their training program with me.  An athlete who is worn down can’t give 100% and is more likely to get hurt.  Giving them even just a week off between seasons can be beneficial.
  • Differences in training levels – Even if these athletes are “in shape” for the sport that they just finished, they won’t be in shape for the sport that they are going to.  Each sport has different physical and physiological demands.  These athletes usually can’t be expected to start off at the same level as the athletes who are currently in the off-season program.
  • Adjust the plan – When we create an off-season plan, we put all of our knowledge and know-how into it.  And now we have to change it because of one kid?  Yes.  To build on the previous point, an athlete that is coming into your program will need to be eased in ,unless he is coming from a sport that has a solid in-season program.  He won’t be able to complete the same sets, reps, and intensities as the other athletes.  Just remember, Rome wasn’t built in a day.  He or she will catch up to the other athletes soon enough.
  • Focus – While it is sometimes difficult to do, try to find a way to focus on these kids.  If they haven’t been lifting regularly or doing the same program, there should be an emphasis placed on technique.  That way once they catch up to the other athletes, their technique will be good.  This is especially important in lifts such as the squat, clean, and snatch.  You should also get plenty of feedback from these kids on how they feel.

What To Do?

When you have a large group of athletes, it becomes difficult to integrate a new kid into the mix.  However, for the good of the athlete, you must pay attention to these “newbies”.  All too often they show up and just get tossed into the mix with the other athletes.  While it may take some creativity to integrate them properly and at the right pace, it will benefit them in the long run.

Mark

Sports Upgrade

Share

Simple Games for Developing Young Athletes

Kid With Basketball Pic

My wife and I were helping at church this weekend and the kids were playing “red light, green light“.  As I watched the kids play, I realized how much value simple games like this have.  The game makes you start, accelerate, then stop when presented with a stimulus.  Kind of reminds me of sports.  Think about how much time we spend trying to teach athletes these very skills.  As I watched the kids, I tried to watch their footwork as they played.  Did they have perfect footwork?  No.  But you know what?  It wasn’t that bad either.  No one was complaining, nobody was forcing anyone to play, and nobody blew out an ACL.  The kids just had fun.

I remember several years ago when a veteran PE teacher told me that it was terrible that they had taken dodgeball out of the PE curriculum.  He explained that dodgeball teaches kids to throw and helps them to develop agility, coordination, and balance.  Now, I understand that dodgeball has gotten a bad rap because somebody ends up getting picked on in the game.  I get that in the kinder, gentler society that we are a part of, games like this have been pushed aside.  Unfortunately, I believe that the development of athletic skills is a positive that we shouldn’t overlook.

For some reason in the U.S., we are in such a hurry to find the next phenom that we aren’t letting kids play these simple games and develop their basic skills.  We are too much of a hurry to get a kid to specialize on the field or the court so that they can get offered a college scholarship.  There needs to be a major shift in our thinking in this country.  A lot of folks are probably doing more to mess their kids up than they are to help them.  Young kids should spend more time playing “red light, green light”, “tag”, “dodgeball”, and numerous other simple games.  In the end, it would create better athletes who weren’t physical and mental wrecks by the time they are 18 years old.

Mark

Share

The Athletic Position For Sports

The Athletic Position

No matter what sport the athlete plays I’ve always been a big believer in teaching them the role of the athletic position (or stance) while training them.  It plays a huge role for athletes in sports such as volleyball, football, baseball, tennis, and basketball.  While I think that many coaches try to get their athletes into this position, I’m not sure that they try to explain the importance of this stance to them.

Beach Volleyball Pic

What is an athletic position?

An athletic stance is one in which your feet are about shoulder width apart, your weight is centered on the balls of your feet, your knees and hips are flexed, your torso is leaning slightly forward, and your head and shoulders are up.

Why Is It Important?

While for many athletes, being in an athletic stance my come somewhat naturally, that may not be the case for all of them.  Athletes need to be comfortable in this stance and they need to be able to get into (and out of) this stance quickly.  Why?  Because this stance is involved in many sports.  This stance is the one that athlete get into before jumping vertically, it is a defensive position in basketball, it is part of a power clean, and the list goes on and on.  If you look at the beach volleyball picture above, the 2 players that are on the ground are in variations of an athletic stance.  It’s true that neither one is a perfect example, but we are also looking at an isolated picture.  Think about the position that the two other players were in just one second earlier. Right before they jumped, they both would have been in an athletic stance so that they could maximize their vertical jump.  Athletes may only stay in an athletic stance for a brief time, but they must be comfortable getting into and out of that stance. If not, it will impact their speed of play and efficiency.

Make sure 

Make sure to include teaching of the athletic stance in your training.  It plays a vital role in many sports and your athletes need to be comfortable in the stance.  They also need to understand why this stance is important, not only for their specific sport or position, but also the role that it plays in jumping and other skills.  With today’s athletes asking “why” more and more, this may help them to understand the importance of this position better.

Mark

 

Share

Building The Agility Toolbox

Tools Pic

Are you giving your athletes the right tools to succeed?

Many times when I talk about agility training to my athletes, I explain to them that I am trying to give them a set of “tools” to help them to compete better. I like using the analogy of tools because I feel that it works well for what we are trying to accomplish.  As I tell the athletes, most of us have a toolbox at home.  It usually has a hammer, screwdrivers, wrenches, pliers, etc.  If I need to hammer a nail, I go and get the hammer.  If I need to loosen a bolt, I grab a wench.  In some situations I don’t need the hammer, and in some situations I don’t need a wrench.  I pick the most appropriate tool for the task and use it. It doesn’t matter what sport an athlete plays – football, basketball, baseball, softball, soccer, tennis, volleyball, or anything else, many of the agility movements are hard to predict and practice for.  My job is to give athletes the tools (skills) and teach them how to use them.  I explain to them that once they are in a competition, I want their body to be able to react by instantly making the most efficient movement possible at that moment.

How do I accomplish this?

  • Evaluate the athlete and the skills that are needed for their sport
  • Teach them the basic skill(s) that they need to learn
  • Have them learn simple drills using the skills
  • Once they have begun to improve, make the drills more complex

It’s really just basic coaching/teaching.   I do try to show my athlete what I want them to learn out of each drill and help them to understand why the skill is important in their sport.  When they have gotten better at a particular skill or drill, I will make the drill more complex.  I do this by either adding a reaction component or incorporating another skill at some point in the drill.  Either of these will make things more difficult for the athlete and will further begin to cement that skill into their “toolbox”.  As the drills get more complex, it also takes them closer to the point of being sports specific.  I know, the only thing that is truly sports specific is playing the sport itself.  We still need to strive to get drills as close to what may happen in a sport as possible.  This definitely includes making the athlete react to something as part of a drill.  (I’ll write more about this in a later post).

When you plan out agility training, make sure that you are stocking your athletes toolbox with tools that they can use.

Mark

 

Sports Upgrade 

 

 

Share