athletics ni coaching conference 2013 - dave rowland
DESCRIPTION
"Why 'Shape' Is Fundamental"TRANSCRIPT
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Fundamental
‘forming a necessary base or core; of central importance’
‘affecting or relating to the essential nature of something or the crucial point about an issue’
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Shape
‘the characteristic surface configuration of a thing; an outline
‘to embody in a definite form’
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Static vs Moving
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Athletics
Nature of sport = Outcome based
Age of champions
Long term process of ‘practice’
Technical Model
‘Breath taking’
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Technical Model
Holy Grail
Common themes of ‘elite’
Model– Series of joint positions – Kinetic chain – linked limbs– Series of shapes at ‘moments’ in time
‘Selected’ shape
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Moments
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Similarities?
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Technical Model
‘Selected’ shape – biomechanics
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Selection Criteria
‘Best route to achieve desired outcome with the resources available’– Get job done for least energy cost– Minimal discomfort
Force Production – maximal, cyclical
Minimise ‘leakage’
Efficiency in the chain
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Force (strength)
Contractions
Sliding filament theory
Length:Tension Relationship
Optimal length – weak at outer ranges
Ability to activate the working muscle & relax the opposing muscle
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Length:Tension Relationship
Tension & Force production
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MovementNo muscles ‘push’
Contractions & levers (Bones)
One ‘end’ must be fixed / stable
Sequence - Kinetic chain - Shape
Stability of one segment depends on next
Contraction & relaxation
‘Timing’ = coordination
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Joint Stability & Mobility
Critical Junctions
Shoulder
Thoracic Spine
Lumbar Spine
Hip
Knee
Ankle
Foot
Key Actions
Stable
Mobile
Stable
Mobile
Stable
Mobile
Stable
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Blocks to Shape
Flexibility & Mobility
Poor muscle activation
Weakness
Poor movement patterns
Limited awarenss
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Fundamentals
Double Leg
Single leg
Push
Pull
Twist
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Fundamentals and Practice
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Shape and Physical Preparation
‘Preparation’ for performance
Development of physical qualities needed for performance
FMP > FMS that allow athletes to attain the necessary performance movement shapes
FMPs essential in application of PP methods – strength training
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Develop Physical Qualities
Mobility
Coordination
‘Stiffness’
Speed
Strength
Power
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UKA Exercise Classification Hierarchy
GPE Activities • Mobility – Joint by Joint
approach • Stability • Flexibility • Balance • Muscle Recruitment Work • Movement Pattern
Development • General jump & throw
development
SPE Activities • Maximal Strength Activities:
Squat, Bench Press, Deadlift & Inverted Leg Press
• Power Activities:
Olympic lifting, throwing (MB’s or Powerbags) and jumping
Elastic Development activities
Multiple jumps/bounds
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Shape
Attaining good shape requires constant reinforcement
Seeing shape is the coaches domain
Building athlete awareness of good shape is our responsibility
Good shape born from Fundamentals
Fundamentals access PP methods
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Shape
Technical model is the most efficient and effective shape
Inability to ‘access’ the shapes needed for performance
Ability to maintain shape under increasing loads underpins performance
Capacity to maintain shape on a repeated basis underpins long term performance
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Shape
Shape is what we ‘see’
Shape is what we – ‘athlete & Coach’ seek to change
Shape is the outcome of a complex blend
Good shape is efficient, powerful, resilient
Poor shape is wasteful, inefficient, risk laden
Poor shape is ‘trainable’
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Simple?
Good shape ‘feels’ good
If it looks good it probably is good
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Thank You
?
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How Shape evolves...
Coaching instruction provides feedback & guides athlete towards a technical model
Self-awareness allows the athlete to accurately represent how good shape ‘feels’
Individual factors such as; Muscle strengths & weaknesses, ROM’s, skeletal structure
Previous injury, individual anatomical differences, postural quirks, residual fatigue etc
Time spent in specific movement patterns
=> Shape evolves to (a) get the job done for the least energy cost, & (b) for the minimum of discomfort
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What are the building blocks of Movement skill?
Fundamental movement patterns
Fundamental movement shapes
Athlete self awareness and coaching instruction
Repeated practice
Coordination & conditioning
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How practice changes Coordination...
In the brain Representation of the body becomes sharper &
more precise
In the nervous system Speed & clarity of signal improves
In the muscle Motor units become more readily accessible