Heads Up On The Ladder Drills

Agility Ladder Pic

Keep your head up!!

 

Ladder Time

If you’re like most strength & conditioning coaches, agility ladder drills are part of your program.  Some coaches use them as a warm up while others use them to develop footwork and agility.  While there are numerous drills that can be used, there should be one constant.  What is that, you ask?  The athlete should keep their head up during the drill.  Let me repeat that – the athlete should keep their head up during the drill.  That’s kind of a pet peeve of mine.

Heads Up

How many sports that use agility can you name that are played with your head down?  Football, soccer, basketball, baseball, lacrosse, softball, volleyball, etc all require you to keep your head up if you are going to be a good player.  Because of that, why would we encourage head down behavior in our drills?  Shouldn’t we teach athletes to keep their heads up?  When an athlete is just starting to learn a particular ladder drill, they might need to keep their head down.  However, once the athlete has run through the drill a few times, they need to try to keep their head up.  Will this slow them down?  A little at first, but once they get used to it, the skill will transfer better to their sport.  Isn’t that what we want?  Ultimately we want athletes that are quicker and more agile on the field or court, not just during a drill.

So how do you get athletes to keep their heads up?  Just coach them to do it.  If that is the expectation, your athletes will start to do it.  Of course, you can give them some help by making the skills more complex.  For a few ideas, check out my post on using tennis balls.

 

Mark

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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

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Did the jumprope really need to be improved????

I was looking in a catalog recently and came across an item called the airope.  What is it?  Basically, it’s a jumprope without the rope.  It is two handles that each have a short length of rope attached to them. For a better idea, please see the picture below.

airope pic

Want to take the athleticism out of jumping rope?

I guess the idea is to make it easier to do jump rope activities with people who may struggle to get the hang of it.  The price – $35.  Of course, for $5 I can buy a regular jump rope and do numerous activities with clients.  What if they have problems getting used to using the rope?  Wouldn’t it be easier to start them with the “non-rope” version?  NO!!!  Easier isn’t the point.  Jumping rope is and always has been a great training tool.  It helps to develop balance, coordination, and let’s not forget the plyometric benefits of the jumping itself.  Why take away any of the benefits?  If you have a client who can’t jump rope, loan them one and have them practice at home.

As for drills that I have clients do using the rope, here is a partial list:

  • Two foot jumps in place
  • One foot jumps in place
  • Two foot lateral jumps
  • Variations of form running while using a jumprope (high knees, etc)
  • One/Two foot jumps while moving

Obviously it is important to start off with the easiest jumps and progress to more difficult ones.  I feel that jumping rope is one activity that should be incorporated into your training plans regularly.  I try to find a place for it at least once a week.  Oh, and in case you were wondering, I use the $5 – $10 ropes.  They work just fine and they keep the athleticism in the activity.

Mark

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3 Keys During The Football Off-season

Football Pic

For the football fans in the U.S., our glut of football excitement is about to run out. The NCAA football season ended when Alabama beat LSU.  The NFL playoffs are in full swing and soon the Super Bowl will be played and over.  So as to not forget our neighbors to the north, the CFL offseason is well underway.  Of course, just because the season is over doesn’t mean that things are any less hectic for the coaches, players, and support personnel.  No matter what level you are at, this is the period to get better.  Coaches are looking for better players through scouting and recruiting.  Even high school coaches scour the hallways looking to encourage a “diamond in the rough” to play next year.  As for players, they are all (or should be) working to get better.  This is the time of year to improve strength, power, and athletic skills so that they can be a better player.  This can be just in preparation for next season, or it can be to get ready for various combines and tryouts.  It is a very busy time of year for all involved.

If you are a player, right now you should be on a solid program to develop you strength, power, speed, agility, flexibility, balance, and coordination.  If you aren’t, you are going to miss out.  You will miss out on the chance to excel on the field and possibly miss out on a scholarship or pro contract.  Years ago most players didn’t train during the off-season.  Nowadays, if you don’t train during the off-season, you probably won’t see the field during the season.  If you ask the guys from Alabama, LSU, or any other major college football program, this is when they start to get ready for next year.  It doesn’t start in August, it starts now.  They lift weights, run agility drills, and do anything else that is necessary to get better.  So what should you (or your players) be doing during January?

3 Keys During The Off-season

  1. Evaluate, evaluate, evaluate – Every player should be evaluated at this time of year.  It is true that it helps to re-test them in their 40, vertical jump, clean, etc.  In addition, it is a good time to eval individual players for lingering injury issues, strength and flexibility imbalances, etc.  Whether you use a formal system like the Functional Movement Screen or do something different, you need to try to pinpoint any problems that each individual may need to work on.  If you don’t do it while you have time to, you won’t do it at all.  If these problems don’t get fixed, they will limit the development of the player.
  2. A solid program – Every player should be placed on a solid strength and conditioning program.  It should be well thought out and should include phases that will develop hypertrophy, strength, and power in the weightroom.  It should also include plenty of flexibility, speed, and agility work.  Just lining up to run sprints isn’t really speed work.  I mean form and technique work.  It takes a lot of reps to make a change permanent.  Get started now.
  3. Team bonding / competition work – This is also the time to begin to include some team bonding activities.  They don’t have to be every day, but there is a long time from now until August.  Start to include them now to help your team develop the chemistry that the need to succeed.  As for competition, that can be worked into drills and other off-season activities.  Some kids don’t have the competitive fire that they should.  This can be developed but again, it should start now.
Keep these keys in mind while you plan your program.
Mark
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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

 

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Looking For Ideas From Old Stuff

As a coach, I’m always looking for ideas and trying to get better.  One thing that I’ve found useful is to go back and look at old handouts and notes from conferences that I have attended programs I have been given, etc.  It seems like you never get to see every presentation that you want to (or need to) at conferences.  Even if I do get to see a good one, I’m always trying to glance at the handouts, look at the slides, listen to the speaker, and somehow take notes.  That’s why I look to look back at this info at some point later in time.  I usually look at some of it in the days right after attending a conference but some of it waits until later.  That’s the info that I like to pull out when I have a question that I want to answer.  I might want to look for drill ideas, compare programs, or try to get better in an area that I want to improve in.  That’s when I go to the presentation handouts.  I know that some folks probably just toss most off this stuff out after a few years, but I view it as a valuable resource.  I very much believe that you can’t just copy someones program or way of doing something and make it work just as well for yourself.  However, that doesn’t mean that you can’t get some good bits of info from other people and add them to the knowledge that you already have.  This is part of becoming a better coach.  So, don’t just throw out those old notes – use them to get better!!!

Mark

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3 Reasons to Use a Tennis Ball During Drills

Tennis Ball

What can a tennis ball do for your training?

Sports performance people are always looking for new ideas to use when training athletes.  I thought that I would share something that has had good results with my athletes.  One of the things that I like to use during agility and ladder drills is a tennis ball.  Now, I don’t use it all of the time and I don’t use it with beginning athletes. Otherwise, I try to find ways to incorporate it into the drills frequently.  I have them catch it during the drill, catch it as they finish a drill, catch it and toss it back to me, or anything else that I can come up with.  So why do I use it?

Reasons To Use A Tennis Ball

  1. It forces the athlete to keep their head up.  I understand an athlete keeping their head down while doing ladder drills for the first few times.  However, as one coach used to tell kids “The ground has been there for millions of years.  It’s not gonna move.”  Once the athlete has a feel for the movement, they need to keep their head up.  If you play sports with your head down you’re in deep trouble.  This is when I will toss them a tennis ball during the drill.  It forces them to keep their head up (or get bopped in the nose).
  2. It makes drills more complex.  You should always have a way to progress a drill.  It should start out simple and then progress to something that is more complex.  When you add something to a basic ladder or agility drill, it makes it more complex.  In sports, athletes have to adapt and react to what is happening on the court or field. They must make combine simple actions into more complex ones.  By making an athlete catch or throw a tennis ball while doing a drill, you have taken a simple action (footwork to complete the drill) and made it more complex.
  3. Helps teach transitions.  Almost any sport is full of transitions from one action or speed to another action or speed.  Think of a soccer player running up the field who must then trap a ball that is passed to him.  He has to transition from pure running to the action of trapping the ball.  By incorporating a tennis ball at the end of a drill, an athlete is forced to change from one action (the drill) to another (catching the ball).  The goal is to make this transition as smooth and quick as possible. I like to have an athlete catch the ball at the end of a drill and then sprint a few steps.  This forces them to transition from the drill to the catch and then again to the sprint.

Now, I’m sure someone is wondering why I use a tennis ball and not some other type of ball.  I do admit that for true sport specificity, a tennis ball may not be the best thing.  If you are training a football player, you should use a football.  However, I do have my reasons for using tennis balls:

  • Tennis balls are fairly harmless so if the athlete doesn’t catch it, there isn’t any danger.
  • Tennis balls are cheap.
  • Tennis balls are easy to keep with you.
One additional bonus is that working a ball into a drill tends to make it more interesting and challenging for your athletes.  Sometimes a simple addition like that to a drill will liven things up and break the monotony.  Give it a try!!!
Don’t forget to visit our main Sports Upgrade site.
Mark
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Why we need experts

I’ve got to confess that I was planning this post last night.  At that time, I wasn’t aware of a recent Webmd article about sports training for female teens.  Fortunately, I saw a link for it on Twitter this AM.  The article is a great lead in to my post.  If you haven’t read it, I encourage you to do so.

I think that the article does a great job of touching on several points.  First and foremost, it addresses several things that females need to be doing to prepare and it explains why.  Anyone who works with athletes should be aware of the fact that female ACL injuries occur more often than they do to males.  They should also know how to train an athlete to try to prevent their occurance.  The article also emphasizes having a well designed plan to follow when training.  The article closes by discussing the imporantance of proper nutrition.  This is a subject that cannot be overemphasized when dealing with athletes at any level. 

By now you’re probably wondering what my original post was going to be about and how this article played into it. My original idea was to write about the training of athletes needing to be led by someone who is qualified to do it.  Too many times I’ve seen a sport coach decide to design a strength/speed/agility program for their athletes.  There are some sport coaches who can accomplish this and design a safe and effective program.  Unfortunately, there are a large percentage who cannot do this.  Just because someone coaches a sport does not mean that they have a full understanding of :

  • program design
  • safety
  • preventative (“prehab”) exercises
  • exercise technique
  • speed/agility mechanics
  • corrective exercises/drills

I have worked with some great coaches in my career (and a few not so great, but we won’t go into that….).  There is no doubt that some of those coaches understood their sport inside and out.  My favorite sport to watch is football.  I’ve watched it, played it, and worked around it.  While I might know some about it, I have worked with coaches who knew 100+ times more than I do.  They were the “experts” in their sports.  I could have never coached their sport as well as they did.  On the other side of that, I tried to make it so that they couldn’t do my job as well as I did. 

When you consider the training and development of your son/daughter or your athletes, please keep all of this in mind.  There are qualified people who can run a strength/speed/agility program.  Of course, there are also some who claim that they can.  Believe it or not, designing and running a fitness program is much different than training athletes to maximize their potential.  Find someone who has experience dealing with athletes, someone who has a degree in exercise science or a related field, and someone who has credentials from a credible organization.  Not only will these people understand how to train an athlete to get better, they will understand the biomechanical and physiological aspects of the sport so that they can design and implement a top notch program. 

P.S.  If you want to see what one training program for females looks like, check out the video of the Auburn Softball Team below.

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Put Your Feet In The Sand

Feet In The Sand Pic

Ahhhhh… the title of this post probably makes you think of the beach – the soft sand, the waves crashing, the sun warming your body.  Sounds like a great day.

Of course, since this is a blog about training athletes, we all know this post isn’t about fun in the sun.  While we usually think of the fun that we have at the beach, it’s also a place for your athletes to get some good speed & agility work in.  Now I know that you’re wondering “why would I take my athletes to the beach to train?”.  The question should be “why haven’t I been taking them?”. 

Benefits of Sand Training

  • Deceased forces on the body due to shock absorbsion of the sand
  • Increased use of muscles due to instability of the sand
  • Increased challenges to balance and coordination due to instability of the sand
  • Increased ankle strength

Once you read through the list most of it probably makes sense.  Many of the benefits do come from the fact that the sand is an unstable surface.  I have heard former NFL players claim that they never had ankle injuries in their career due to training in the sand.  That benefit in itself is huge for most athletes. 

I know that there are people on all ends of the “functional training” spectrum.  Some coaches design their entire program on balance pads and inflatable balls.  Others don’t do any exercises on either of them. I tend to fall somewhere in the middle.  The thing about sand training is that it can keep both sides happy.  It allows you to do “traditional” agility and speed drills while also incorporating an unstable component.

So how do you design a sand workout?

First off, I wouldn’t plan on using the sand every day.  It can be taxing on the legs.  Plus, when it comes to sport specificity, unless you play sand volleyball you need to spend time on the court, grass, etc.  As for what to do, almost any type of cone drill, mini hurdle drill, jumping drill, or speed drill can be adapted to the sand.  Let your imagination go wild!! 

What do you do if you don’t live near a beach?  If you don’t want to build your own sand pit, you will have to look around a little.  Many places have parks with sand volleyball courts that you can use.  Some lakes have a recreational beach that has sand.  See what you can find that will work for your training.

Good Luck!

 

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