Keep it simple and reap rewards of athletic development Christian Woodford - strength & power physiologist @ WSSC This is going to sound very simplistic and most times we as coaches complicate things but all athletes should; - regardless of the sport and the differences in physiological demand, biomechanics, motor patterns etc ALL athletes need to be strong, if an athlete is stronger they are more efficient at their sport and less likely to break down with injuries ... Strength is KING! And if a coach says you dont need to be strong or you wont be able to use strength because of the skill, fire him and get a new coach who understands the importance of being strong via primal patterns - stay away from gimmick exercise of people who say sport specific movements - yes there are patterns that will be more specific to your sport but the only true way of sport specific conditioning is the skill itself ... Function is the key - complete explosive work (combination of lifts, jumps & throws) develop high and low load power - squat (front, box, back, sumo, zercher, dynamic effort) for lower body strength-push (knee) - deadlift (traditional, sumo, snatch, dynamic effort) for lower body strength/pull (hip) -Bench press /oh press - for upper body strength - horizontal and vertical push -Row/chin up - for upper body strength - horizontal and vertical pull -Complete Uni lateral strength movements (lower body) split squat/double leg bridge (push/pull) important for specific stimulus and decreasing bi lateral deficit/muscular imbalances -Core- training the inner unit via flexion, extension, lateral flexion, rotation and bracing - stronger core transfers force more efficiently through the entire kinetic chain - no leaks! -Sprinting mechanics - an athlete that is more efficient at sprinting is quicker across the ground and more neurally efficient - coach basic motor skills - jumping, landing (eccentric strength), sprinting, accelerating, decelerating and change direction - injury prevention work - mobility/flexibility - recovery/physiological restoration -nutrition/hydration strategies - you do not eat you do not recover -plan (periodization) dependant on athletes goals and time of the season - integrate with skills for transference to the athletic environment! Remember what we coach athletes for = athletic performance. No one cares what your squat or clean is when you are not playing well ... Transference is the KEY. - testing, monitoring and evaluation - subjective and objective data is key to effectiveness of program but monitoring adaptation and recovery Performance coaching is quite simple hey! How does your program stack up with these principals? Questions? Email me christian@woodfordssc or PM. #wssc #changingthegame
Posted on: Thu, 14 Aug 2014 23:51:49 +0000
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