Athletics NI Coaching Conference 2013 - Dave Rowland
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"Why 'Shape' Is Fundamental"
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Athletics NI Coaching Conference 2013 - Dave Rowland
- 1. www.englandathletics.org/east www.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’
- 2. www.englandathletics.org/east www.englandathletics.org Shape ‘the characteristic surface configuration of a thing; an outline ‘to embody in a definite form’
- 5. www.englandathletics.org/east www.englandathletics.org Athletics Nature of sport = Outcome based Age of champions Long term process of ‘practice’ Technical Model ‘Breath taking’
- 6. www.englandathletics.org/east www.englandathletics.org 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
- 9. www.englandathletics.org/east www.englandathletics.org Technical Model ‘Selected’ shape – biomechanics
- 10. www.englandathletics.org/east www.englandathletics.org 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
- 11. www.englandathletics.org/east www.englandathletics.org 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
- 12. www.englandathletics.org/east www.englandathletics.org Length:Tension Relationship Tension & Force production
- 13. www.englandathletics.org/east www.englandathletics.org Movement No 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
- 14. www.englandathletics.org/east www.englandathletics.org Joint Stability & Mobility Critical Junctions Shoulder Thoracic Spine Lumbar Spine Hip Knee Ankle Foot Key Actions Stable Mobile Stable Mobile Stable Mobile Stable
- 16. www.englandathletics.org/east www.englandathletics.org Blocks to Shape Flexibility & Mobility Poor muscle activation Weakness Poor movement patterns Limited awarenss
- 22. www.englandathletics.org/east www.englandathletics.org 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
- 24. www.englandathletics.org/east www.englandathletics.org 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
- 25. www.englandathletics.org/east www.englandathletics.org 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
- 27. www.englandathletics.org/east www.englandathletics.org 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
- 28. www.englandathletics.org/east www.englandathletics.org 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’
- 29. www.englandathletics.org/east www.englandathletics.org Simple? Good shape ‘feels’ good If it looks good it probably is good
- 31. www.englandathletics.org/east www.englandathletics.org 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
- 32. www.englandathletics.org/east www.englandathletics.org What are the building blocks of Movement skill? Fundamental movement patterns Fundamental movement shapes Athlete self awareness and coaching instruction Repeated practice Coordination & conditioning
- 33. www.englandathletics.org/east www.englandathletics.org 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