Forget Machines! Go with the "Good Stuff"

Stacie's Note: After my own eperience with weight training, I soooo prefer free weights to machines, so I thought thisd article was cool.

The Machine Myth... Get Kids OFF Those Machines!

Brian Grasso is the CEO of the International Youth Conditioning Association and is considered one of the premier authorities on youth athletic development in the world. Access Brian's free database of articles and exercises at Developing Athletics.

Whenever I come into contact with a coach or trainer who preaches the virtues of machine-based strength training for young athletes, the same argument is typically offered – machines are safer for kids because they eliminate the dangerous aspects of traditional free weight training. This is simply a dogmatic mindset and not founded on any scientific or functional principles. It is a classic case of blaming the exercise or activity rather than the execution. In fact, having young athletes train on machines for strength development can actually lead to injuries and a whole host of other concerning factors.

All sports are dynamic and require a great deal of systemic strength and stability to perform. More over, the strength/stability interplay needed to perform virtually any sporting activity is based on the body (or its parts) working as a unit, the way nature intended. By isolating certain muscle groups via machine-based training, you are eliminating the body’s natural capacity to provide both mobility and stability in an interrelated manner. This can essentially limit a young athlete’s ability to effectively produce force on the field of play while at the same time providing stability in other crucial areas of the body. By disturbing this innate mobility/stability balance, you are decreasing the ability of the body to protect itself during the dynamic and unscripted movements experienced during a sporting event. Coaches and trainers who incorporate machine-based training into the routines of young athletes in order to promote weight room safety are, in essence, increasing the risk of injury on the field of play. One of the primary goals of a sound strength and conditioning program is to prevent injuries during a sporting event or season – Coaches and trainers who insist on using machines for training purposes are then suggesting that trading sport safety for weight room safety is somehow a good deal.

Here is a look at some of the finer points of machine training –

• Seated vertical pressing machines place a great deal of stress on the lumbar spine - More so than standing vertical pressing exercises. In fact, many young athletes, in an attempt to press as much weight as possible, will actively hyperextend the lower lumbar in order to gain extra leverage.

• Seated leg press machines do not afford backrests that equal the natural curvatures of the spine. Additionally, many young athletes tend to overload seated leg presses with extreme amounts of weight (likely because they perceive the exercise to be ‘safe’). At increased loads during the eccentric or lowering phase of the movement, the lower lumbar will go through a forced flexion. This is a terribly unstable position for one’s lower back to be in and could result in anything from minor to severe injury.

• Hack squat machines can place a great deal of anterior shearing forces on the knee joint. Also, they tend to work primarily the quadriceps muscles and are less effective at training the critical hip extensor muscles of the posterior chain.

• Hip abduction and adduction machines allow minor to excessive spinal rotation during the movement. Here is a perfect example of the mobility/stability interplay factor that I suggested above – as you try to isolate a hip abduction exercise, for example, you will naturally ‘shift’ away from the leg in motion and experience a slight to severe degree of spinal rotation. Due to the body’s natural habits of motion, it is impossible to isolate a movement or muscle without experiencing stabilization dynamics in other parts of the body.

• Smith machines allow for vertical motion only, which is contraindicated in exercises such as the squat (an exercise that many young athletes perform on the Smith machine; again likely due to perceived ‘safety’). In good squatting form, there should be a natural forward lean while the hips are pushing back (do not misinterpret that for me suggesting that young athletes should bend or lean forward during the eccentric or lowering phase of this exercise). This allows one to maintain a sound neutral lumbar spine position and actively generate force from the powerful hip extensor muscles. With Smith machines, this natural and safe motion is eliminated completely and lumbar flexion is promoted.

• In many cases, coaches and trainers use machines in a circuit type fashion and route several young athletes at a time through a machine-to-machine type routine. Whenever young athletes are working on timed events (i.e. the coach allows for 20 – 40 seconds at each station) you can likely be assured that the athlete is attempting to get as many ‘high intensity’ reps out of his/her set as possible; often at the complete disregard of their execution. With machine or free weight strength training, perfect execution is a must – in a sense that makes machines and free weights equal in this argument. Having said that, the very unnatural nature of machines make them even more of a concern from a biomechanical safety perspective with respect to ‘timed’ training sessions or sets.

Functionality in both sport and life is based on healthy movement, certainly not isolation. In that, Proprioceptive Neuromuscular Facilitation (PNF) plays a vital role. Often noted as a type of stretching exercise, PNF is actually a diverse and intensive concept that involves movement-based stimulus following spiral or diagonal motions (to reflect that oblique nature of most muscle orientations), with the primary goal of developing motor learning through precise movements. Having said that, machine-based strength training, with its isolated format, is simply not functionally similar to innate patterns of motion that a young athlete would use on the field of play and is quite disruptive to basic physiological factors of movement such as normal timing (which refers to the naturally occurring timing of the phases of movement during a given motion).

Even with cardiovascular training, it is less than optimally productive to have young athletes use either the stationary bikes or treadmills found in most health clubs. Possessing optimal speed, agility or any other reactive locomotor ability is based largely on hip and trunk flexibility and strength. Both cycling and treadmill running serve to limit hip range of motion and can cause decreases in the dynamic flexibility within the hip complex. Young athletes are better served to incorporate rigorous sprinting or movement-base interval training (such as Fartlek) into their training routines.

Learn more about Brian's complete system of developing young athletes - www.CompleteAthleteDevelopment.com

Coaching Kids - Day 5, Youth Training

Youth Training... Think Outside the Box

Brian Grasso is the CEO of the International Youth Conditioning Association and is considered one of the premier authorities on youth athletic development in the world. Access Brian's free database of articles and exercises at Developing Athletics.

Through both my articles and seminar series, I discuss the Art of Coaching quite frequently.

The Art of Coaching infers that it is not what you know as a coach that matters.

It’s how you can relay it to young athletes.

This is a common concern I see especially with younger coaches just out of college and still looking to impress people with there high intellect and advanced vocabulary. In fact, out industry is littered with coaches who talk a great game, seek out as much PR and notoriety as they can, but don’t truly have any degree of experience or ability when it comes to effectively applying training strategies to athletes in unique and varying settings.

In that, I want to discuss today a coaching strategy that I have used that truly enables young athletes to master a given technique.

Rewrite Strategies

If you have ever been driving in a car with a small group of teenagers and had a familiar song come on the radio, you have already experienced in practicality the essence of a rewrite strategy.

By most contemporary definitions, a rewrite strategy is simply “a teaching strategy designed to help students explore content area topics using music”.

For the purposes of sport and training, it involves using common musical tunes to both learn and support the retention of a given set of instructions.

Those teenagers in your car, once they hear that familiar song, all begin to sing along – word for word. That is the point… we all tend to remember the lyrics of our favorite songs. Even if 20 years has past, we can still sing the words or hum the tune of a given song, because of music’s innate ability to stay within the long-term memory of our brains.

Training Application

As you know, I am a strong proponent of teaching young athletes the skill set of a given exercise. That is, a 4-point instruction series on how to set-up their bodies prior to initiating movement (primary skill set) followed by a brief one or two instructions, which define the movement (secondary skill set).

Let’s take the basic squat for example.

My secondary skill set is as follows:

Hips Back - To ensure that the athlete is driving into hip flexion/extension and using the powerful muscles of the hip to execute rather than the anterior thigh.

In-steps Off – To protect against valgus knee motions and further elicit a kinetic chain that runs outside heel to glute medius.

Although the young athletes are taught this sequence and have it reinforced constantly, some youngsters may still fail to execute session to session.

The Art of Coaching

Many times in my career, I have used rewrite strategies to force these basic instructions into the vernacular of my young athletes’ brain.

I challenge them to take the words of my skill set and place them into the tune of a favorite song or catchy jingle that they can recount at will. Once in the form of a common tune, the skill set literally comes alive to the young athlete and they can communicate it immediately. I even have them repeat the ‘song’ in their heads as they perform the movement.

One young athlete I trained comes to mind as I am writing this article. Her name was Mary and she couldn’t seem to get her hips back during the eccentric phase of a squat. More over, her heels kept coming off the ground as she descended.

Her solution?

Mary wants to learn to squat

Learn to squat

Learn to squat

Mary wants to learn to squat

Hips back, insteps off

Say those words aloud to yourself…

Now sing them to the tune of ‘Mary Had a Little Lamb’.

Beware… rewrite strategies work and this little jingle may stay with you for some time!

Learn more about Brian's complete system of developing young athletes - www.CompleteAthleteDevelopment.com

Coaching Kids - Day 4, Goal Confusion

Goal Confusion

Brian Grasso is the CEO of the International Youth Conditioning Association and is considered one of the premier authorities on youth athletic development in the world. Access Brian's free database of articles and exercises at Developing Athletics.

You could open an interesting debate with respect to teaching sporting skills to kids.

I did last week during a presentation I gave to area basketball coaches.

Some trainers and coaches have decided that the skills required to achieve a certain task should be taught from the beginning.

Others believe in the concept of motor patterning - allowing the young athlete to find his or her own way of achieving a task.

The debate gets even trickier when you factor in the varying nuances and therefore objectives of different sports.

For example, in basketball, if the ball goes in the hoop, it doesn't really matter how it got there.

But in diving, you know going in that once you jump off the platform, gravity will pull you into the water - the style in which you get there is all that really matters.

Where do you sit on this debate?

I asked the coaches in my audience the same question.

Should you teach or over-teach a certain style of execution to young athletes from day one, or should you allow the young athletes to learn the relative motor patterning via exploration and natural refinement?

The actual answer falls in line with a concept that I discuss constantly in my newsletter.

You have to have a system.

Effectively and safely developing a young athlete is not something that you can do in one practice or one training session at a time.

You must have a direction-based path that extends over several months or years.

This path must, of course, be dynamic in nature, but a "system of development" is what is lacking globally in the youth sports world at large.

Let me explain this by using the example of "form vs. outcome" as discussed above.

The central nervous system of a young person is very plastic - meaning i is explorative by nature and extremely sensitive to new stimulus.

The old adage "you can't teach an old dog new tricks" really does have merit when it comes to learning the skills of a sporting task. The older you are when you experience a new motor skill, the less likely you will be able to cultivate that skill in an optimal way.

But, as a child, your ability to learn new skills and solve motor tasks is quite high.

The essence of this reality, however, is founded on the notion of free exploration. Kids seem to learn the best when they are given nothing more than loose instructions on how to accomplish a task, and then allowed to work at solving the objective in their own way.

This is especially true when the form of execution of the skill in question is not a critical as the outcome.

And this is the crux of the debate.

As you know, I am a huge proponent of teaching young athletes proper execution-based foundations...

...And here's where the audience of coaches started challenging me.

"This doesn't make sense, Brian"

"You are known as the guy who preaches about teaching first"

"Agree", I said. "But what do I always equate that to?"

"Training young athletes", the coach responded.

"Exactly! TRAINING young athletes. That is substantially different than COACHING young athletes to perform the skills of certain sports."

I went on to explain the difference.

"When I teach a squat, the outcome doesn't matter to me. In fact, I think it matters TOO MUCH to most trainers.

"Too many trainers focus on how much they can get a young athletes to lift - all I care about it that they lift it well. The amount of force they can produce will be both proportional to and synergistic with how well they perform the movement."

The coaches were starting to get it.

"Shooting a basketball is not a form-based event, though. It's an outcome-based event."

"You just lost me", responded the coach.

"Okay, look at it this way. Does anyone grade or evaluate the way a young athlete shoos a basketball?"

"No."

"Then all that really matters is that the ball goes in the hoop. You get two points for a successful outcome, and there is no scoring system in place that either adds points or takes them away based on the execution of that shot, is there?"

"No."

"Then shooting a basketball successfully is nothing more than an outcome-based event."

"Are you saying that we should not be teaching how to shoot a basketball? Just let the kids have at it any way they want?"

"No. Learning the proper execution of a skill as it related to motor tasks such as shooting a basketball, throwing a baseball or hitting a tennis ball with a racquet are important to eventual success, but the style with which you do those things are directly related to solving those motor tasks," I countered.

And herein, my friend, is where I made the coaches finally understand everything...

"If you tell a young athlete that the goal is to make a basket, throw a baseball right over the plate or return a volley over the net, but at the same time tell them how they should do it, all you end up doing is confusing the young athlete in terms of what the actual goal of the event is."

'Goal confusion' is a term coined by researchers (Gentile, 1972) which explains the 'form versus outcome' debate.

It also forms the basis of the groundwork for the 'system of development' I referenced above.

Athletes as young as 6 and 7 are being taught and over-taught the specific skills and nuances of how to perform various sporting skills in youth leagues, camps and clinics the world-over.

And this is tragically counter-productive.

When training or coaching young athletes, you must understand and then categorize how you will introduce them to certain sporting skills.

More often than not, your task will be to tell them the outcome of what you are looking for and stave off your desire to teach them the form of how to accomplish it.

By creating only outcome-based events and exercises for young athletes and allowing them the freedom to solve the task on their own recourse, you will be fostering and enhancing their globalized athletic ability and taking advantage of the extreme adaptability of their central nervous system.

Over time, it will be necessary to change the goals or objectives of your practices or training sessions into more form-based events in which you begin to refine and improve the execution of the motor task.

And in a nutshell, that is the ‘system of development’.

Understand the importance of free discovery and its impact on the central nervous system.

Create less confusion in your young athletes life by remaining either form or outcome-based with your practices and training sessions.

“O.K. Now that makes sense”, the coaches agreed.

Learn more about Brian's complete system of developing young athletes - www.CompleteAthleteDevelopment.com

Coaching Kids - Day 3

Global Development vs. Sport Specific Training
It's All in the Science

Brian Grasso is the CEO of the International Youth Conditioning Association and is considered one of the premier authorities on youth athletic development in the world. Access Brian's free database of articles and exercises at Developing Athletics.

The goals of any trainer or coach working with a young athlete (pre-pubescent) should include increasing proficiency of motor ability, developing functional versatility (from a strength, movement and biomechanical standpoint) and lastly, inhibiting the potential negative effects of specialized training. Upon reflection, these points, both individually and collectively, lend to the credence that when working with young, pre-pubescent aged athletes, the mandate should be one of global, all-encompassing development rather than specialized ventures into sport specific training.

With pre-pubescent children, muscle innervation is completed by roughly the age of 6 years. Muscle innervation refers to the final expansion of motor nerve endings within a muscle fiber’s interior. The impact of this action on motor coordination is quite profound. At the conclusion of the muscle innervation process (again, roughly by the age of 6, although individual variances occur), children are now able to learn and begin the process of establishing functional proficiency in gross motor skills and movement patterns. It is critical to understand, however, that the innervation process happens more quickly and earlier (chronologically) in larger muscles. Again, innervation being linked to coordination and motor control, it stands to reason that children gain proficiency in gross motor skills more quickly than finer skills. This remains another argument for why early specialization is counterproductive – every sport requires various degrees of fine motor skills, which can simply not become functional abilities in younger athletes. Global aspects of gross motor skill development are most understandably the crucial component of training pre-pubescent children.

No one can learn how to create 6 or 12 month plans in a day. It takes time and diligent effort to acquire this skill, but your ability to get better over time will have a direct and positive impact on both your young athletes’ success rate as well as your businesses ability to attract new clients. Set an objective for yourself to create a system or plan that allows you to develop long-term and wide-focused agendas for your young athletes. Take several days or weeks if need be to create a system that is streamlined and easy to implement - although your are looking for a comprehensive system, the more basic you make it, the more easy it will be to adhere to.

Start simply. Take a piece of paper and write out where you want your young athletes to be in 4 weeks. Create headings and then just fill in each category. For instance, what skill sets are you working on now? To what degree of competency do you want an athlete or team to be able to demonstrate that skill set in 1 month’s time? This can also be applied to elite adolescent athletes. Are you working on squat or power clean totals right now? If so, where do you want these numbers to be in 4 weeks?

Once you have organized your thoughts on where you would like to be in 4 weeks, you have to consider how you are going to get there. On the same or a different piece of paper, right out how many training sessions or practices you have with this athlete or team between now and 4 weeks from now. Date each training session or practice on your piece of paper. Now, using your skills as a Trainer or Coach, literally, just fill in the blanks. Compare where you want to be in 4 weeks with the number of training sessions or practices you have between now and then. In order to accomplish your 4-week goal, what action steps along a critical path must be taken? This is the essence of how to develop a long-term approach to working with young athletes. You will simply just write out your next several training sessions or practices in order to meet the objectives you have laid out for 4 weeks from now.

This system can easily be applied to 6 months or even a year. Just follow the same type of procedure as mentioned above - set out an objective for the time frame and decide where this athlete or team needs to be within that time frame. Let’s say you have a 13-year-old athlete for 6 months and you want to determine an objective and critical path. Take out a piece of paper and write out where you want this athlete to be in 6 months. Be descriptive with this - what skill sets do you want him to have mastered? What kind of movement-based techniques will he show great competency in. Once you have decided that, break those large objectives down into more manageable ones and make them your first 4-week objective. To get to your end destination, where to you have to be at the end of this month? From there break it down even farther by deciding on how many training sessions or practices you will have over the course of the next 4 weeks and design them in accordance with your 4 week objective. Next month, do the same thing.

An amazing thing happens when you create objectives and critical plans like this. You will start seeing results in your athletes and teams beyond what you ever-dreamed possible. Failing to plan is one of the biggest concerns facing this industry. It seems everything is taken on a session-by-session basis with no vision or thought to the long-term. It could argued that individual Trainers and Coaches didn’t know how to plan for the future... well; now you do!

Practice the skill of objective writing and critical path creation. It will take time to design a system that flows well for you, but it is more than worth it to your young athletes and teams.

Learn more about Brian's complete system of developing young athletes - www.CompleteAthleteDevelopment.com

Coaching Kids - Day 2, Teaching Technique

Teaching Technique -
Laying the Foundation for Sporting Excellence

Brian Grasso is the CEO of the International Youth Conditioning Association and is considered one of the premier authorities on youth athletic development in the world. Access Brian's free database of articles and exercises at Developing Athletics.

Demonstrating good technique from a sporting perspective involves applying optimal movement ability in order to accomplish or solve a particular task effectively. A young athlete, for instance, who demonstrates sound technical ability while running is getting from point A to point B in an effective manner.

Technical ability in a sport is typically the underlying measure for potential success. Good athletes are more often than not technically sound athletes. This reality, however, does not start and stop with respect to sport specific skills; this fact extends itself into the realm of general athletic development and the promotion or advancement of general movement abilities. The crux of athletic development as a science resides in the notion that before we create a sporting technician or specialist, we must first build the athlete by instilling competency in both basic and advanced movement abilities; this would include not only multi-directional movement skill but also the technical requirements of basic to advanced strength and power training exercises.

The technical abilities demonstrated in a given sport can be categorized based on the rules or requirements of that sport -

Group One -
A sport in which making a good impression on a judge is crucial (figure skating, gymnastics, etc.) often involves coalescing intricate movements together. Within these sports, the techniques being demonstrated are described or clear (and therefore can be judged for efficiency). They are being performed within a fixed environment and without impediment (i.e. no one is interfering with you). The athlete’s task is to develop technical skill that can be showcased in a performance of pre-determined and practiced movements.

Group Two -
The techniques in this grouping allow the athlete to attain maximal and impartially measured results; there is no consideration for how well the technical abilities were displayed, just objective measurement for how effective they were (i.e. how fast did they run, how far did they throw the object, how much did they lift etc.). Sports in this category would include track and field events, swimming and weightlifting. Outside impediment is not an issue in this grouping either. In this grouping of sports, one’s motor abilities will define success - Meaning, the fastest or strongest athlete will win.

Group Three -
The ability to display adequate technique within this grouping aids in overcoming an opponent. This would include combat sports, racquet sports and virtually all team sports. In this group technical ability is combined with tactical sense and reacting to a continually changing situation and varying conditions. In this category, motor abilities (strength, speed, endurance and flexibility) are submissive to technical ability. That is to say that the fastest or strongest athlete in this grouping of sports is not necessarily the most successful. Motor abilities are developed in order to improve your application of technical skill.

How efficiently an athlete learns the technical skills of a sport, strength training exercise or movement is determined by several variables -

• Age - Complex skills are often understood and comprehended better by more mature athletes (although individual exceptions certainly apply).


• Emotional State – Relaxed and easy-going athletes tend to learn and reproduce new skills better than athletes who are uptight and self-critical.


• Motivation – So many parents, coaches and trainers just assume that the kids they are working with WANT to be at practice or in that training session. This goes back to my argument on effective coaching includes knowing your athletes and what kind of stresses they are under OUTSIDE of your 60 minutes with them. Athletes who are motivated to learn new skills will do so more easily than unmotivated athletes.


• Natural Talent – Athletes with innate natural ability are far superior at learning and reproducing new skills.

Critical to note within this topic are the methods being employed by the Coach/Trainer to teach new techniques. With the lack of stringent regulations at the youth sport coaching level and the youth training industry, it is certainly more than fair to consider the quality of instruction being given:

• What kind of personality does the coach have? In a study released by the Journal of Applied Sport Psychology in 1999 (Youth Athletes & Parents Prefer Different Coaching Styles), it showed that adolescent athletes (ages 10 - 18) enjoyed coaching styles that involved concerns regarding the well-being of each athlete, a positive group tone & feeling and supported friendly interpersonal relationships.


• Does the coach have a solid working knowledge of the technique? This goes right to the route concern of inadequately credentialed Trainers and Coaches – if you aren’t sure yourself how to correct the problem, how is the young athlete supposed to get it right? Remember, when working with kids, you are building habits, good or bad. Your job is to make sure that each repetition is forming a strong, positive habit in that young athlete. That can only be accomplished if the Trainer/Coach understands what they are teaching and can instruct the technique properly.

The core of technique development or learning is in the action of achieving perfect sensory-motor habits. A sensory-motor habit is simply a “learned activity of sensory and motor processes intentionally practiced to the point of nationalization” . From a physiological perspective, this entails creating a permanent conditional reflex connection that enables the exact same motor reactions to respond to the same stimuli. The development of a sensory-motor habit occurs through many stages:

1. Generalized excitation of motor centers in the cortex.

Application
When young athletes are first learning a new skill, they will often become overly tensed as they concentrate hard on performing that skill correctly. This often leads to needless additional movements and a lack of ability to ‘zero-in’ on movement of skill execution perfection.

2. Concentrated excitation in the appropriate motor centers.

Application
This is when young athletes become much more comfortable with a new skill. The movements become much more economical, flowing and precise. Young athletes' attention is drawn more towards the rhythm and speed at which skills are performed as well as specific details of technique.

3. Nationalization of the entire action

Application
There is no need for any sort of conscious effort with respect to movement control. The skill is performed in the right situation, in the correct way and all via nationalization

Sensory-motor habits are either "open" or "closed" -

• Open Habits are variable or adaptable to unexpected situation changes.
• Closed Habits are suitable for when the movement is being executed in a static situation or environment.

In sports involving closed sensory-motor habits, athletes practice precise and preprogrammed movements. The athletes learn via feedback from their bodies and are eventually able to detect very small divergences from proper execution, divergences that would lead to a poor result or performance. Elite figure skaters or track and field throwing athletes, for example, will know immediately upon executing a jump or throw weather or not it was their best effort based on the feedback their bodies give them in relation to an automatic understanding of what perfect execution feels like.

In sports relating to open sensory-motor habits, once the essence of the technique has been taught and perfected, the young athlete should be placed in constantly changing situations that will demand that the athlete learn to make quick reactive choices and maintain the ability to apply the learned technique in varying conditions. True aptness or perfection of open sensory-motor habits involves making them more plastic. This is a neurological reference that means making these skills more adaptable to a variety of situations.

There are three basic phases in learning a technique:

1. Basic Learning - The learning of a new technique should be done at a slow pace. Especially with younger athletes, coaches must refrain from ‘drilling’ a new technique at ‘normal time’ rates. That is, simply showing or describing an exercise or technique once or twice and then asking young athletes to replicate what they have just learned at a quickened or ‘game speed’ tempo is counterproductive to learning that technique on an optimal level. Remember, when dealing with young athletes QUALITY OF TECHNIQUE is inherently more important than performing a certain number of drills. I try to equate developing a young athlete to progressing through the academic levels of a school system; a teacher simply would not give an example of advanced calculus to a third grade class and expect them to understand it nor be able to solve calculus-based problems. Basic addition, multiplication, subtraction and division is taught at a young age and progressed upon with advanced conceptual understandings of mathematics as the student progresses in both age and intelligence. The same should be promoted with regards to developing a young athlete. In this example of ‘Basic Learning’, Coaches and Trainers should teach new techniques in a controlled manner, making sure that the athlete understands the concepts of body mechanics and angle of force, thereby increasing their awareness of movement economy.
   
   
2. Controlled Application - Once the athlete understands the skill and can perform it at an increased pace during isolated practices (i.e., NOT game situations), the Coach should now incorporate ‘opponents’ into the next phase of skill/technique learning. This would entail controlled practices or scrimmages in which the techniques are practiced against another team or competitor. This phase of learning should also be based on quality of repetition, again refraining from ‘drilling’. By drilling, I am referring to the Coach or Trainer who uses the common phrase ‘Do it again!’ at regular intervals during a practice. Remember, learning a technique is a process of which this is phase two. The Coach or Trainer should continue to provide feedback and instruction that supports the athlete in learning and refining this technique to an optimal level.
   
   
3. General Application - The Coach has very little influence over this phase during the actual event/game itself. The athlete will react and succeed based largely on how well they were taught. Quality, positive and constructive feedback should still be offered to the athlete either after the game or at the next practice.

Learn more about Brian's complete system of developing young athletes - www.CompleteAthleteDevelopment.com

Coaching Kids - Day 1, Coaching Styles

Coaching Styles

Brian Grasso is the CEO of the International Youth Conditioning Association and is considered one of the premier authorities on youth athletic development in the world. Access Brian's free database of articles and exercises at Developing Athletics.

Previously, I discussed the need to look at the personality traits of your young athletes when considering a coaching style. I do not believe in a ‘one size fits all’ approach to coaching and work to make Trainers and Coaches understand that within every training session and team setting exists the need to conform and streamline your delivery style to fit the situation or athlete(s) - indeed, respect the ART of coaching.

I had one very insightful subscriber email me a great question based on the information I presented last week. Specifically, what do you do when you have more than one personality represented on a given team or within a given training session?

Points to Consider

This is not only common, but also almost impossible to avoid. Whenever you bring two or more young athletes togethers, you are bound to see more than one personality type (and therefore need to employ more than one coaching style).

When coaching a group of 2 or more athletes, restrict the tendency to have each of the athletes performing the same drill at the same time. For example, during a standard warm-up for me, my athletes will do some basic ROM activities (typically through the hips and shoulders) and then proceed on to technique skills instruction. Let’s say you have a group of 4 athletes. As opposed to each of them performing a hip circuit at the same time and then moving on to the next ROM activity, create 4 different exercises and segment them in such a way so that each athlete is performing a separate drill.

To the casual reader, that may sound like a chaotic mess!! In actuality, it allows for a much simpler training session, an individualized approach to coaching and an important feature missing from many basic training sessions - instruction and explanation time.

Here's the Scenario

Athlete 1 (low motivation & skill) - requires a "direct" coaching method
Athlete 2 (low motivation & high skill) - requires "inspire" coaching method
Athlete 3 (high motivation & low skill) - requires "delegate" coaching method
Athlete 4 (high motivation & skill) requires "guide" coaching method

Warm-up Routine

Hip Circuits - 2 sets/leg, 3 reps/exercise
Prone Bridge with Leg Lift - 3 sets, 5 reps/leg
Shoulder Circuit - 3 sets, 4 reps/exercise
Hurdle Walk-Over - 3 sets, 10 hurdles

Sequence & Flow

First off, bring the whole group together and explain what the task of the day will be. Address each participant individually by name and welcome them. Explain what the training session will look like for the day and encourage verbal and non-verbal compliance.

Then... TEACH!

I have long maintained that every development program must begin with an introductory or assimilation phase for the young athlete. The bulk of your basic teaching should fall into this category. The teaching component at the beginning of each training session should be reminder-based or build off of previously taught skills.

Take 5 - 7 minutes to teach each of the 4 warm-up drills. Explain why the athletes will be performing these drills and why they are important (and yes... do this with even young pre-adolescents. You are building a long-term approach to their development and need to invest the time to acquaint them with your system. Even young kids are ‘teachable’ given the proper application of stimulus).

Once the teaching time is done, assign them each to an exercise.

Now, you have the time to flow and work with each of them individually and correct body alignment, movement habits and execise adherence. Because they are all doing different things, you can apply the proper style of coaching to each individul.

Application

Athlete 1 (direct) - Hip Circuit
Athlete 2 (inspire) - Prone Bridges
Athlete 3 (delegate) - Shoulder Circuit
Athlete 4 (guide) - Hurdle Walk-Overs

Coaching Cues

Athlete 1 - Get down to his level (which would be on your knees given the ‘Hip Circuit’) and quietly let him know what a good job he is doing. Ask him if he has any questions about what he is doing. Chances are, if he did have questions, he would not have asked them when the entire group was together. The key here is the tone of your voice - be patient, relaxed and easy-going.

Athlete 2 - ‘Seriously Johnny, that is even better than last week!’. ‘Your making this look easy, let me show you a more challenging method, because I know you can do it!’. Remember, they have low motivation, but high skill - Encouraging and challenging are good methods to employ.

Athlete 3 - Ask him what he thinks. ‘How’s it feel?’ ‘You feeling good with that today or you want to switch it up a little?’ ‘What do you think we could add to it?’ Delegate some of the responsibilities of their training to them and help them make it work . Empower them to seek out and create new ideas.

Athlete 4 - Verbally reward their effort and work to make them understand the movement better. "That looks great, Sally! Now, you see how your left leg is pointing out to the left when you go over the hurdle? How can we fix that?"

This flow and sequence of coaching can be taken through the entire workout - even through your movement and strength skill portions. Just create and segment the exercises, include a teaching component preceding each portion and apply the appropriate style of coaching to each individual athlete.

Learn more about Brian's complete system of developing young athletes - www.CompleteAthleteDevelopment.com

Coming Up Next Week...

Just to give you a quick heads up...

Next week, here on the blog beginning on Monday, I'm running a 5-Day Mini Guide to Coaching Kids. Some very interesting stuff I thought you'd be interested in.

Plus - Fastpitch Talk Radio - Episode 19 will be ready for you soon. Continuing on the "Hot Topic" of the Month, College Recruiting. I'll going to talk about an Academic Eligibility Issue you may not fully understand, so tune in to Fastpitch Talk Radio next week to listen in.

Hope you're having a great weekend. I'm looking forward to the Bill Hillhouse Pitching Clinic tomorrow. IF you are on the island of Oahu and have any interest in learning about pitching, please feel free to stop by. Demonstrations will begin at 9am, 12pm, and 3pm at Kapolei High School. Call me if you have any questions, 864-3346.

Brakettes May Have to Forfeit 2009

With 28 Fastpitch National Championships, the Brakettes are one of the nation's best fastpitch softball teams. This Connecticut team won 59 of 62 games this season and have won 5 of the last 7 ASA National Championships. However due to financial issues the Brakettes may have to forfeit the entire 2009 season.

City officials are hoping the town can help the 62-year-old team out, but they're doubtful that taxpayers will be able to bail the team out of their funding problems. Read the full story at News Times.

As Promised 25 College Recruiting Facts

As promised, I have the download information for the short report, 25 College Recruiting Facts. If you're involved in any way with the college recruiting process (player, coach, or parent), it's likely this short report will tell you *something* you may not have known before. Of course, if you're well schooled in the college recruiting process, then maybe you already know the 25 Facts listed in the report. But you can always test your knowledge with the page of questions I included at the end of the report. How much to you really know?

Find out today.

Click HERE to Download 25 College Recruiting Facts.

You can also right click on the link as SAVE the report to your computer.

If you like it, please feel free to forward it, copy it, and share it with others. Also, come back here and post a comment telling me what you thought of it. Did you see anything that you never really knew before? Were you able to successfully answer the questions at the end of the report?

Click on the What Do You Think link below and let me know.

Coming Soon - 25 College Recruiting Facts

Yes, I will have this new free report ready for you very soon. Not only that, I'm finishing up a free college recruiting audio that covers 5 Common College Recruiting Mistakes. So...if you're in need of some information on college recruiting, please stay tuned! Or, sign up for our mailing list and I will notify you via e-mail.

Oh yeah, and if you're following me on twitter or if your a member at Fastpitch World, I'll be posting the information in those places too. Lots of ways to find out what's going on here at AllAboutFastpitch.com.

Plus, I'm about to unveil a paid resource that I believe is BY FAR the best bang for your $ offered here at AAF. So don't go too far!

Don't Make This College Recruiting Mistake!

I recently asked AAF Members for their college recruiting questions. If you have any college recruiting questions you'd like to have answered, please leave a comment here.

One of the responses I got was about whether a family should go out and contact coaches or if they should sit back and wait for coaches to come to them.

Of ALL the things you do in the college recruiting process, do NOT just sit back and wait for college coaches to come to you no matter how unbelievable a player you are! Be pro-active and make contacts yourself. Send out your information. Let schools and coaching know you are interested in them! The more you do this, the more options you will have by the time you're ending you're high school years.  No one told me about this when I was in high school, and yes, I did get a spot on a DI college team, but I probably could have had more options had I gone out and "introduced" myself to the coaches of the programs I was interested in.  Do not make the mistake of sitting back and thinking they will come to you because your are that good or because you go to showcase tournaments or because you attend recruiting camps.  Be more involved in your own journey!

Sports Specialization and Injuries

Many parents and coaches fall into the trap of believing that kids have to concentrate on only one sport to keep up with the best. I do suppose there are a few situations where that may be true and they are mentioned in an article I read about youth athletes.

However, playing more than one sport has it's benefits, even for those striving for that college scholarship. College coaches love "athletes" and being able to play more than one sport shows that you have the coordination, speed, and agility to do more than just play first base. Playing mulitple sports may also help prevent overuse injuries as well. Overuse injuries has risen substantially in the past 15 years.

Do not make the mistake of pushing your players/child(ren) too hard too often. Playing too hard too often can cause some serious damage and, in some cases, end softball careers far before college is even a reality. Click here to read the article that will tell you just how much overuse injuries have risen in the past 15 years.

Stealing from the Kids

When I read a youth sports news article today about a man who is accused of bilking Little Leaguers out of $16,000, I realized how important it is that background checks be done on those involved with running youth sports organizations. At the same time however, this story illustrates how that isn't enough.

The person that runs the association involved actually did a background check on James Michael Anderson, 42, who is now charged with felony embezzlement. Guess what? He did have a previous embezzlement charge that showed up on the background check at the time, but he was still selected as president of the Allendale Township Youth Athletic Association which runs the baseball and softball programs in the area.

First of all, I have a tough time with people like this who take advantage of youth sports organizations. There's just something so wrong with that. And yet, there are probably worse crimes that can be committed when it comes to working with children. So as crazy as this wrongdoing may seems, it's not even the biggest reason to get a background checks done.

To find out why the guy running the league still chose Anderson when we knew he had a previous embezzlement charge, read the whole story at mlive.com.

Sorry for the Delay - Fastpitch Festival

So sorry for the delay on announcing the Winners of Fastpitch Festival.  They WILL be announced THIS WEEK so stay tuned here, or there, and you'll know who won the great prizes at Fastpitch Festival.  

Oh, and if you're following my on twitter, I'll definitely do a tweet when I have the winners up.  

If you're not following me on twitter, it's free, you can start today.  

Just go to www.twitter.com and sign up for a free account.

Then to go my page, and click on "follow."

Any time you login, you'll see my updates and you can even have them sent to your mobile phone.

Hope you have a GREAT week!

Your Dynamic Warm-Up Guide is Ready

The Dynamic Warm-Up resource I told you about in this other post took a little longer to go live than originally thought.  However, I did receive word that it IS ready now!  

You've probably heard about Dynamic Warm-Up or Dynamic Stretching before.  It's the type of warm up that's known to be MORE effective at preventing injuries than the good ol' static stretch.  Also, it's been known to increase speed, power, and agility for game time.  Static stretching, on the other hand, has shown to REDUCE speed and power.

If you're looking to make the switch to Dynamic Warm-Up, but aren't sure how, Marc Dagenais' new Dynamic Warm-Up for Softball will give you all the information you need to help you deliver awesome softball performances AND keep you injury free.  

Marc also addresses the very important shoulder and arm area that many other resources tend to leave out.  If you google Dynamic Warm-Up you'll probably be able to find many examples of exercises to do.  However, most will NOT cover the shoulder/arm area that is so key in softball.  This is because most of the freebie resources our there are geared toward, or done by, people involved in "lower body" sports like basketball, soccer, or football where throwing isn't a big a major part of the sport.  Preventing shoulder and arm injuries, however, is super important in fastpitch softball and Dynamic Warm-Up for Softball will show you the exact warm-up exercises to do to properly warm up the shoulder/arm area and get it ready for top performance.  

If you've ever wanted specific instructions and demonstrations on exactly what warm-up exercises to do (and what order to do them in) for best softball performance, help is here.  You'll also find out how to properly use static stretching in your training since it does have it's place.  Learn how to enhance performance with effective warm-up, reduce injuries, and use the techniques that the best players in the world are using to prepare for game time.  All the information you need is available to you, click here to get it.

More Hustle and Guts Needed

Just sharing a few thoughts I had after this summers tournaments were over. 

Those on the AAF mailing list probably already read this, but if not, here it is again.

ALWAYS hustle down the line after you hit the ball, NO MATTER WHAT.

However you hit the ball, strong or weak, fair or foul ALWAYS,
ALWAYS, ALWAYS hustle down the line.

Hustle is your second weapon in an at bat. First, you hit the ball,
then you RUN like heck!

The defense needs to first defend your hit THEN beat out your
hustle. Your first strike is the hit you put on the ball, you
"attack" again by running your FASTEST to put as much pressure as
you possibly can on the defense AND to make them PAY if they make a
mistake.

I saw too many girls, including my own daughter, slow down before
first base. Granted some of them were already out by the time they
were within a few steps of the base, but I believe all players
should run all hits out at their best speed no matter what. If
they're able to slow down and stop before the base on a ground out
to the left side, they probably weren't running their hardest.
Some are slowing down before the bag and are only out by a step or
two, that's just not the way to play. Imagine if these players had
been hustling down the line, they could have rushed a throw, they
could have shaken up the 1b to possibly mishandle the ball because
they were right there - you never know, RUN LIKE HECK after you hit
the ball.

Then there was another situation when a girl popped up soooooo
high, she should have been standing on 2nd when the ball popped out
of the SS glove. Instead, she's dogging it and almost gets caught
in a pickle between 1st and 2nd because she wasn't going hard. She
was just trotted around 1st and then, bam, the ball pops out of the
SS glove and now she's in no man's land between bases not even at
top speed. Seriously, she would have made 2nd easy if she had run
as hard as possible from the get go. She hurt her team by giving
less than her best. I didn't stay at that field to see what
happened after that, but it's quite possible that her team had to
give up an out to move her to 2nd, a base she could have had "free"
if only she gave her best effort after her mis-hit rather than
pouted and felt sorry for herself. Team players, and players
giving their best effort, never give up on a hit. If you're giving
up on hits, if you have players that are, it's time do to a self
check and step up your game because you're selling yourself short.

I recently received an e-mail from Tom Hanson and he talked about this very issue.
Here's something he reported from an MLB game...

"I loved that he pulled Upton (after he'd run out to his OF
position...ouch) for not hustling on a play.

Even with Longoria and Crawford out he pulls arguably his most
talented remaining player for not running out a ball."

Apparently, even pros need do to self checks every once in a while,
so don't beat yourself up over it if that's you. Just make the
adjustment and get better.

AND....more coaches need to have the guts to reward those who do
play all out and sit those who don't. You're not doing a player
any favors by rewarding them with playing time (or anything else)
when they play and practice selfishly (showing up to practice when
and if they feel like it, walking on the field, doing drills half
way, etc, etc, etc). You're only asking for trouble because the
ones who only go all out when they feel like it will continue on
that path, and those who do go hard all the time (and never get
rewarded for it) will start playing like the others - only going
"all out" sometimes. Next thing you know, your whole team is
playing selfish, "go hard only when I feel like it" softball.
You'll have far bigger problems than you started off with and
you'll wish your only issue was having to play a game or two with
your "stud" on the bench and "less talented/big hearted" on the
field.

If coaches can do it (sit "studs") in the major leagues where jobs
depend on success and wins and losses, then you can do it too.
Telling your players that they should give their best all the time
and backing that message up with your actions are two different
things. But if you can create an environment where your players
know that nothing less than their best is acceptable and nothing
less than their best will be tolerated, your season will be filled
with much less headache. However, that will never happen if you
continue to reward the "slackers" and the "it's all about me"
attitudes. The rules have to be the same across the board -
consistency is key. You can't have one reward/punishment for some
players and another for other players. Be fair, be consistent,
back up your words with actions, and you'll have much more success.

Here's to having the guts to "honor the game."

Are You in the 21st Stretching Century?

I recently received an e-mail from Marc Dagenais as part the softball performance tips he gives out in his free newsletter.  This one was about dynamic stretching.

Now I have to admit, the first time I heard about this, I thought it was just some quack "trend" that would be forgotten about after a few months.  After all, I'd been doing static stretching all my life too.  But the more I learn about it, the more it makes sense and the more convinced I am that it's the best thing for fastpitch softball.  

Of course, not everyone is so open-minded.  Here's an ecerpt from Marc's e-mail that illustrates eactly that point and also gives you doubters something to think about.

"There's a coach that I've known quite a few years who reads my emails that came up to me to tell me that all the hype around all that "dynamic stuff" is just B.S. and he doesn't believe in that $&*@.

Now, I know this coach, it's not surprising coming from him. He's very opinionated, close-minded, believes he's always right and when he's not happy with how things are going, he yells and gets mad.

Just as a curiosity, I asked him: "Why do you believe that dynamic warm-ups is just a bunch of B.S.?"

He answered that he's been using static stretching for 25 years for himself and with all the teams he's coached and he never had any problems.

I replied: "So, if my 83-year old grandma has been a smoker all her life and is still healthy today, I must assume that smoking is good for me right?" (interesting perspective huh?)

You should have seen the look on his face. I think he got my point and didn't really know what to reply to this twisted logic. He mumbled something and left.

My point is this: we are creature of habits and habits are hard to change.

We are comfortable with routines and we hate change.

Trying to come up with a new way to warm-up is not always easy.

Athletes will say: "I don't feel like I've stretched".

The purpose of a warm-up is not to feel like you've stretched (which you get with static stretching), it's to make the muscle ready to perform and prevent injuries.

They muscles must be warmed, have adequate range of motion, and be ready to fire. Dynamic warm-ups accomplish that.

Some coaches will say: "I've used your stuff and I have an athlete that blew her knee out. Your stuff doesn't work."

First, it's not my stuff. It's just what almost every elite strength and conditioning coach and athletes now used to prepare themselves and while it helps decrease injuries, there will always be injuries in sports!

Bottom line, just because you've been doing something fora long time without problem doesn't mean there isn't a better way of doing it.

Watch out for Thursday, I'll release my brand new Dynamic Warm-Up for Softball System.

You don't want to miss that."

Hey Thursday is tomorrow!  One thing that's tough about making the switch to Dynamic Warm-Ups is knowing what to incorporate.  

• What exercises should your players be doing instead of the good old static stretch?  
  
• What order should these exercises be done in for optimal effectiveness?
  

Well, when I was learning, basically what I did was watch other teams that used dynamic warm-ups (DI schools and the USA National Team).  I took ideas from that and put it together to use for the teams I work with.  

If you don't have that luxury, however, OR if  you want a more complete set of instructions on exactly how to incorporate dynamic warm-up into your softball training, Marc's Dynamic Warm Up for Softball System will give you all of that PLUS he'll tell you how to properly use static stretching because it does have it's place too.  Be on the lookout for this brand new Dynamic Warm-Up for Softball resource tomorrow - Thursday!

Time to Try Something New

Now that the fast pace of the season has passed, I have a little more time in my schedule!  You may too.  The great thing about this is that I now have time to learn new things and think about implementing them for the next season.  Sometimes its tough to change your ways and start something new "mid-stream" so now that things have calmed down a bit, it's a good time to learn and plan changes.

One thing I really struggled with this year was nutrition.  We were sooooo super busy that I simply did not have the time to prepare meals each day.  Often times we found ourselves eating out, eating fast food, or eating packaged food.  Because of the time challenge and the fact that I know my family wasn't eating as healthy as we could be I began looking into juicing.  I believe that juicing is a great way to pack much need nutrients into our busy softball days.  

Of course, I'd heard of juicing before, but never really gave it much thought until I actually got to try it.  That's when I got serious about learning more because I actually LIKED the first fresh juice I ever made and tried.  So if you're looking for a simple, great tasting way to get some healthy nutrients into your day, I've put together a site to help you with that.  Check out www.fastpitchjuicing.com - I'm also working on a more comprehensive juicing guide for fastpitch juicing newbies like you and me.  Sign up for my free What Juice Can Do For You report and you'll receive a notice when the juicing guide is ready.

Like I said, it's not always easy to try something new and implement it when your slammed with practices and tournaments and everything else.  But now would be a good time to give something new a try and see if it's something you'll want to work into your daily routine next year.

Oh, and one more thing.  During the season I wrote down a bunch of nutrition questions that I had as it relates to fastpitch softball.  Then I got them answered by an expert in the field...and YES, those questions and answers plus some other tips on nutrition and how it relates to your softball performance will all be available to you.  More on that when everything gets put together for you.  For now, go check out Fastpitch Juicing.

Labor Day Special Ends Today

A few days ago in another post, I mentioned my Labor Day special offer for the Coach of Action Academy.  In celebration of this holiday weekend, I offered you a special 50% off price for the Coach of Action program.  

Obviously, this offer won't last.  In fact, when this day is over, so is the special offer. 

Remember, the Coach of Action Academy is designed to help you:

• Be active in increasing your coaching knowledge
  
• Overcome the uncertainty that comes with change
  
• Utilize simple tips and strategies for APPLYING the new knowledge you gain
  
• Develop or improve your vision for your program and for yourself as a coach
  
• Set effective goals
  
• Identify your BIGGEST coaching goals 
  
• Develop a solid plan of ACTION for achieving your big goals through a simple yet powerful 5-step goal setting process
  

Oh yeah, and one more thing I didn't mention on Friday, Join Now and you'll also get FREE access to my Private Coaching Program ($29/month value).  

That's right, for a VERY LIMITED TIME only, I'm offering current Coach of Action members FREE Access to my Private Coaching Program which gives you one-on-one personal guidance through the course.  

Let me tell you, this is the last time you'll see an offer like this for Coach of Action.  Don't wait,  Join Today before the offer ends.