Wednesday 28 February 2018

Athleticism: the Nordic curl versus the Aeroplane ITI


There are four basic components of athleticism: muscle strength/ power, motor control (control of position/ posture), body weight, and task-specific skill (e.g. sporting abilities). 
The Nordic curl (video below) tests physical strength in the hamstring muscles.  Not a great deal of skill is needed; it’s a brute force exercise.  The ITI, on the other hand, is a whole-body exercise requiring very good positional awareness and control.  Comparison of the two exercises by the same person demonstrates that individuals bring different gifts to the athletic picture. 
The young woman in the videos is a dancer and a swimmer.  As a dancer, she has developed very good fine control of complex movement.  Her raw physical strength is less well developed.  Swimming requires both excellent control of movement and high physical strength/ power.  The strength of this individuals swim stroke would be expected to come from excellent control of shape, to minimise drag, but she could also be expected to make very good gains from increasing her basic physical strength.


Aeroplane ITI

Nordic curl

Tuesday 20 February 2018

Complex things are made of simple things: the ‘ITI’

The ITI is my ‘go-to’ for strengthening the function of the lower trap muscle.  This is the portion of the trapezius muscle that anchors the shoulder blade downwards when we flex and extend the shoulder joint: throwing, hitting, climbing, swimming etc.  Weakness of the lower traps with tight and reactive upper traps (the portion of the muscle above the shoulders and beside the neck) is a common problem in bodies of all ages.  The ITI is an ideal warm-up exercise.

Monday 19 February 2018

The big, common mistakes in junior tennis

Part1. Forgetting that they’re kids, and that a child’s motivation is not world domination. 
Children want to have fun and to be recognised for their efforts.  Superstars get lots of attention and children can come to believe that attention/ recognition, and achievement are interconnected.  They shouldn’t be.  A hug, and praise for hard-work is all that a child needs.

Part2. Tolerating disrespectful behaviour and reinforcing emotional reactivity. 
Sport can be cruel, and tennis is as tough an environment as there is: one-on-one in a small arena surrounded by partisan spectators.  To heighten things even further, every point has an obvious binary outcome: win or loss.  Tennis players are modern gladiators and we should expect and understand some anxiety as a natural reaction, but there are a couple of vital points about emotional/ psychological stability that parents and coaches must understand:
1)      If children do not learn to manage emotions when they are young, they will have only a limited capacity to manage them when they are older
2)      We cannot both be rational and emotional at the same time and playing tennis and hitting tennis balls are not the same thing.  Developing a deeper tactical appreciation and the ability to read an opponent and the rhythm of a match is critical but very difficult to do when we are worried about making mistakes or losing.  Children must learn to be OK with mistakes or they will be ruled by fear and tension
There is no excuse for tolerating disrespectful/ rude behaviour and poor sportsmanship.  Individuals with no respect for others will struggle to respect themselves. 

Part3. Misunderstanding the relationship between adult performance and junior development.
Our best years in sport are in our late 20s, if we can stay involved.  The years before our 20s serve two critical purposes: to provide a reason to stay involved, and to engineer a skills and work capacity foundation.  Why would anyone persist with an activity over so many years?  Because they enjoy it and it feels worthy of their effort.  It’s the nature of sport to ‘eliminate’ individuals.  Win move on; lose and you’re out.  Our role, as parents and coaches, is to build a deeper, richer narrative.  My favourite sport currently with respect to the training experience is cycling.  Cycling has an outstanding social structure (peer to peer, novice to experienced, child to adult) and it also provides a broad stimulus: long and slow, short and fast, hills and flat.  Children find something to hang their hats on every week, and that’s exactly what must happen if there is to be any chance they will stay for the long haul.  Does your child’s tennis experience provide a rich social and training experience?


The rare example of a junior succeeding on an adult stage (e.g. Maria Sharapova winning Wimbledon as a 17 y/o) is not a signpost, it’s an outlier.  A statistical anomaly.  You’re comfortable sending your children to school 5 days/week, 40 weeks/ year, for 13 years without overwhelming either of you with conversations about becoming doctors or lawyers so why do we treat sport differently?  Excellence is day to day, week to week application to a curriculum of learning.  13 years of primary and secondary schooling before University and vocational training is even contemplated.  All children are expected to develop a deep understanding of the core competencies.  But most important of all, your child must turn up every day, of every week, for a minimum of 10 years.  Attendance/ adherence drives everything. 

Wednesday 14 February 2018

Talent ID is a sham

Talent ID programs are an example of weak underlying philosophy and a poor grasp of meaning. The article below outlines three basic errors in talent identification: non-specificity or drawing too long a bow, incomplete perspectives when interpreting outcomes, and the under-weighting of character. These are all real pitfalls and, yet, they're also not the reason talent ID fails. We can't be confident let alone certain whether a young person will achieve greatness for precisely the same reason we cannot know who will win this years championship: too many variables. Indeed, uncertainty is the biggest reason we follow sport.
The only philosophically sound means of determining who should have access to higher opportunities are sports results. That's precisely what sport is and how it works: winner moves on. That does not mean we should not withdraw opportunities when it is determined a young sports person is not meeting inclusion criteria, such as attendance and work ethic parameters, socially acceptable behaviour and attitudes, and objective physical fitness and health criteria.
As an aside, the NFL combine is not a talent ID program for the NFL. It's an exercise in finding marketable traits. The only true talent ID process for the NFL is the NFL, and even that's an unreliable predictor of success.


unlocking-undervalued-talent

Tuesday 13 February 2018

Running efficiency explained in one image

This photo beautifully captures the concept of running efficiency in a single image. Take a look at the tall chap in red and then at the shorter lad in a white T and black shorts to his immediate left. Who do you imagine is working harder? Who would you guess finished higher? The answers are intuitive, but why is that? You know who won but can you explain it? If you can then you are on your way to being able to build speed.
The fastest athlete has the greatest differential between available energy (strength/ work capacity) and 'cost' - the energy the body spends to produce a given level of power output. The problem for Mr White T isn't his power output (strength) - he's essentially even with Mr Red T. His issue is that his power output is costing him considerably more - he's bleeding energy whereas Mr Red T is cruising. Game over.



Monday 12 February 2018

Plyometrics part.2 - height is a critical consideration

In the previous post (Plyometrics part.1 - the ankle 'bounce' reflex), I presented the bounce reflex (ankle stretch shortening cycle).  The bounce reflex stores gravitational energy in the calf muscles and Achilles tendon when the feet strike the ground during walking and running.  The bounce reflex is critical for quickness and running efficiency, generally.
Plyometric exercise is designed to enhance the bounce reflex.  Examples include skipping and hopping.  There is a common belief in sport science that the reflex is a single motor ability and a variety of modalities can be used to develop the reflex, and enhance running skills.  A recent study (detailed in the previous post) showed that this is not the case.  The reflex operates at multiple levels (amplitudes).  Jumping activities, for example, involve a heavier footfall/ longer ground reaction moment and more hip-knee drop than running activities.
The selection of jump height is critical in two ways: 1) training amplitude must match the sport or exercise target, and 2) training expectation must be matched by athlete competency and physical strength.
In the first clip below, it can be clearly observed that there is an upper limit for hurdle height for this young woman to preserve her bounce reflex.  The young man in the 2nd clip is much stronger and can safely and effectively use larger ground reaction forces.  However, this does not mean higher hurdles, with larger forces, will more strongly translate to all running/ jumping sporting targets.

hurdle plyometrics - upper limit of height as a function of strength

hurdle plyometrics - stronger bodies tolerate greater heights

Thursday 8 February 2018

Why do so many adults struggle to achieve physical change? Weak ownership behaviour.

Why am I doing this?  To move forward.  Does this information move me forward?  Will the execution of these tasks move me forward?  There is a circularity in any training process: identify the target (muscle or motor ability) and an appropriate solution.  Complete the work; target improved.  Have I moved forward?  Nope.  The person, and not just the system, must engage at a higher level or in a new context or we are just ‘spinning the gears’; going around in circles.  That’s what ownership is about: taking responsibility for new horizons. 
The interesting thing about ownership is that if we were to ask whether we believe children or adults are ‘better owners of their destiny’, I am confident most would answer that adults, with all their ‘adult responsibilities’.  In addition, children don’t think beyond the now so how could they more strongly own destiny?  I have the privilege of working with both groups and I can say categorically that children are far more constructive at moving forward.  Yes, because there is a basic biological drive to do so but more because they are fantastic at moving beyond ‘now’.  Children don’t look backwards or reflect.  They’re fascinated by what might be around the next corner and adults need that curiosity more than they know.

So, if you’re stuck achieving change perhaps you might like to drop the rationalisations and just jump. 

Plyometrics part.1 - the ankle 'bounce' reflex

This is a follow up to the piece I wrote a couple of days ago on the Sport Performance Facebook page: 'the devil is in the detail'. (https://www.facebook.com/sportperformancenz/posts/1422401074549537)
The video below involves two girls performing plyometric hops between low boxes. The first girl is an advanced young athlete, while the second is seeking to develop her basic movement skills. The contrast between them highlights critical elements of quickness (and running efficiency generally): short ground contact time and high chain stiffness. Stiffness in the ankles, knees, and hips allow the body to effectively recycle gravity to achieve the ultimate outcome of high vertical motion of the body. This reduces time spent on the ground and permits a long, powerful stride. Less time on the ground permits speed across the ground but it also reduces the energy cost of running - the goal of distance running.
I will post another video shortly concerned with selecting the appropriate bounce/ jump height.


plyometrics: short ground contact and stiffness