Athletics NI Coaching Conference 2013 - Dave Rowland

www.englandathletics.org/eastwww.englandathletics.org

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’


Shape

‘the characteristic surface configuration of a thing; an outline

‘to embody in a definite form’



Static vs Moving


Athletics

Nature of sport = Outcome based

Age of champions

Long term process of ‘practice’

Technical Model

‘Breath taking’


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


Moments


Similarities?


Technical Model

‘Selected’ shape – biomechanics


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


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


Length:Tension Relationship

Tension & Force production


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


Joint Stability & Mobility

Critical Junctions

Shoulder

Thoracic Spine

Lumbar Spine

Hip

Knee

Ankle

Foot

Key Actions

Stable

Mobile

Stable

Mobile

Stable

Mobile

Stable



Blocks to Shape

Flexibility & Mobility

Poor muscle activation

Weakness

Poor movement patterns

Limited awarenss


Fundamentals

Double Leg

Single leg

Push

Pull

Twist





Fundamentals and Practice


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


Develop Physical Qualities

Mobility

Coordination

‘Stiffness’

Speed

Strength

Power


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


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



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


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’


Simple?

Good shape ‘feels’ good

If it looks good it probably is good


Thank You

?


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


What are the building blocks of Movement skill?

Fundamental movement patterns

Fundamental movement shapes

Athlete self awareness and coaching instruction

Repeated practice

Coordination & conditioning


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

Sports

Athletics NI Coaching Conference 2013 - Dave Rowland