Strength

What should a coach be looking for in their athletes movements?

Unlocking Athletes' Potential: The Key Elements Coaches Should Look for in Movements

Hey, Melanie. Right, what should a coach be looking for in their athlete's movements? Phew, that's going to be a tough one to answer in 60 seconds or less. But if we boil it down to the critical components, number one is movement quality. Movement quality precedes all else. So if you don't know how to get in and out of the positions you need to do, and you can't do it with rhythm and timing, then that's where you need to start. So number one is movement quality. Once you've established that movement quality, the three big P's are going to be position, pattern, and power. Do I have the mobility, stability, and rhythm to get into position, that's part one. But then the pattern. Do I have the coordination and control? Can I fire things at the right time in the right order at the right speed to get there and get back? And then, finally, if I do have the right positions, and I can perform the right patterns, well, now I can add power. And that could be absolute strength, that could be relative strength, that could be speed strength, strength speed, strength endurance. They're all components of power, right? But before we start loading the movement, we need to first learn the movement. So, again, for me, movement quality precedes all else. And, yes, that includes asymmetries. Number two, position, pattern, and power. That's about as simple as I can dice that one down for you. Thanks for the question. I hope it helps.

A coach should be looking for movement quality, position, pattern and power in their athletes movements. Movement quality is the most important factor and should be established before any other factors are addressed.

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When a coach observes their athletes' movements, there are several key factors to consider. First and foremost is movement quality. It is essential for athletes to be able to perform movements with proper technique, rhythm, and timing. If they struggle with this, it should be the starting point for improvement.

Once movement quality is established, coaches should focus on the three big P's: position, pattern, and power. Position refers to the athlete's ability to achieve the necessary mobility, stability, and rhythm to get into the desired positions. Pattern involves assessing the athlete's coordination, control, and ability to execute movements in the correct sequence and timing. Finally, power encompasses various components such as absolute strength, relative strength, speed strength, and strength endurance. However, before adding load or intensity, athletes must first master the movement itself.

It's important to note that coaches should also pay attention to any asymmetries in an athlete's movements. Addressing these imbalances is crucial for optimizing performance and reducing the risk of injury.

In summary, coaches should prioritize movement quality, followed by assessing position, pattern, and power. By focusing on these elements, coaches can guide their athletes towards improved performance and overall movement proficiency.

What are your favorite shoulder rotator strengthening exercises?

Strengthen Your Rotator Cuff with Varied Exercises

Hey Glenn. Thanks for the question or some of my favorite rotator cuff exercises. It depends, it depends on not only my client patient, our athletes needs but what movement patterns that I need to perform in which that rotator cuff is apart? So, for example, my swimmers that's a overhead vertical emphasis for the most part depending on the stroke my tennis players, I might need a horizontal where Francisco and from low to high or I might need a vertical every position. Rotate and cut to serve a bowl or it might be an activist throwing that for me, but that's overhead, but it's horizontal axis. So a couple of examples have how I might take a different movement patterns to emphasize different functions of the rotator cuff. Number one, let's get our suspension. Long and strong. And now my Palms start down, and I'm going to break the glass behind me and it's one motion, just break that glass. But now I might change the vertical, some more horizontal, I might change different planes of motion, different lengths of motion. So I'm getting that rotator cuff engaged but in different directions to different heights and different distances, But ultimately, when we think of throwing Think of striking the ball, the opposite legs usually involved. The opposite arm is usually involved. So I might do something like this. Right now, I'm going to step load to explode. I'm going to load to explode and usually step in reaching loading to exploding. I'm going to that sharp. I'm stepping loading to exploded so I can go local Global isolate integrated. Different planes, different directions, different distances. Different heights. Whichever one gets the job done.

Some of my favorite rotator cuff exercises depend on the movement patterns I need to perform. Examples include suspension long and strong and stepping, loading and exploding. Each exercise can be done in different planes, directions, distances, and heights to engage the rotator cuff.

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My favorite shoulder rotator strengthening exercises vary depending on the individual's needs and the specific movement patterns involved. For swimmers with an overhead vertical emphasis, I may focus on exercises that target that range of motion. For tennis players, I might incorporate exercises that emphasize a horizontal movement pattern, such as low to high or from side to side.

One example of an exercise is to start with the suspension trainer, ensuring that the arms are long and strong. With palms facing down, I would perform a motion as if I'm breaking a glass behind me. This engages the rotator cuff in a specific direction.

To further vary the exercises, I may change the direction, plane of motion, or length of motion. The goal is to engage the rotator cuff in different directions, heights, and distances.

When considering throwing or striking movements, it's important to involve the opposite leg and arm. For example, I might incorporate a step, load, and explode motion, simulating the action of throwing or striking. This exercise allows for integration of different movements and engages the rotator cuff in various planes, directions, distances, and heights.

Ultimately, the choice of exercises depends on the specific needs and goals of the individual. The exercises should target the desired movement patterns and effectively strengthen the rotator cuff.

What are the key drivers behind motivation?

Unleashing Motivation: Safety, Empowerment, Belonging, Purpose

Aaron? What are the key drivers behind motivation. Wow. Well obviously there's a lot of models and theories out there, right? With a lot of validity from intrinsic to extrinsic Maslow's hierarchy of needs where we've got our basic safety and sustenance at the bottom and self actualization of the top. And I actually got self-determination Theory. It's a lot of stuff for me within myself and within those like coach. I would say there are some key ingredients to have to show up if we want to create environments for transformation. Number one is an environment of safety, if there's not trust and safety, all bets are off. Number two, will turn on me like the ability for to empower people with their own sense of choice and freedom to pursue Don journey in life. That's critical number three belonging I mean yes we can be wide the way we are in terms of I might be quote an introvert Etc. I might like to be alone more often than other people. I'm a Be quieter than other people. We are all neurologically biologically wired for relatedness connectedness. I think we have to create more violence of belonging within ourself and between others. I think the last thing I would say is we all need to know that our life matters, right? So we're receiving training session where it's the outcome of a goal where, as a team pursue of winning, whatever it might be or losing along the way many times. Are we create environments where people sort of moving towards something, where they matter, it matters and it makes a difference. I think that nutshell for me and the key drivers behind what motivates all human beings.

The key drivers behind motivation include creating an environment of safety, empowering people with their own sense of choice and freedom, creating a sense of belonging, and ensuring that people know that their life matters.

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The key drivers behind motivation can be understood through various models and theories. From intrinsic to extrinsic motivation, Maslow's hierarchy of needs, and self-determination theory, there are several valid perspectives. In my experience, there are key ingredients that need to be present to create environments that foster motivation and transformation.

First and foremost, creating an environment of safety is crucial. Without trust and safety, motivation can be hindered. Empowering individuals with a sense of choice and freedom to pursue their own journey in life is another important factor. Providing a sense of belonging, recognizing that we are all wired for relatedness and connectedness, is essential. While we may have different preferences and personalities, fostering a sense of belonging within ourselves and among others is important.

Lastly, it's vital for individuals to feel that their life matters. Whether it's through pursuing goals as a team or creating environments where individuals feel that their actions make a difference, knowing that one's life has significance can be a powerful motivator.

In summary, the key drivers behind motivation involve creating a safe environment, empowering individuals with choice, fostering a sense of belonging, and ensuring that individuals feel their life matters. These factors play a significant role in motivating all human beings.

What are the key ingredients for world-class coaching?

Mastering Movement, Coaching, and Programming: Ingredients for World-Class Coaching

Hey Aaron. Okay, what are the key ingredients for world class coaching? I think there's three primary buckets that we have to be masterful or at least seek the pursuit of Mastery. Number one is all things movement that in itself is a Pandora's Box and I think today, we know more about human movement that we've ever known before. Number two, we have to become Master Ford, the art of coaching and the science approaching, because we might know what of this stuff, but if we can't bring it to life in ways that are meaningful significant and can relate to the human being that we're coaching. Is not going to work and then program which often kind of gets pushed to the side. Whether it's the session, whether it's the week, the micro were Rich to meso and macro like the art of programming. So, I think the big three buckets are movement, coaching, and programming. Each of them have a plethora, but if I had to pull out one or two skills of a world-class coach, I think it's to make sure that in our pursuit of Mastery, we're just as Relentless about understanding The human being and the human skills as we are the technical skills. And in our industry is Shifting, thankfully, because we spent a lot of time understanding how we move and not so much why people want to move. And I think one of the primary responsibilities is not only know where someone is, and where they're going, how they want to get there. But why? And as we've been saying for years, when you find the why you find a way, and I think it's really crucial for a world-class coach to tap in to the Channel cognitive psychological drivers of why they want to go into going in the first place. And then, the best way we can show up is to meet people where they need to be made. I think that's the essence of the foundation of world class culture.

The key ingredients for world-class coaching include Mastery of movement, coaching and programming. Additionally, a world-class coach should understand the cognitive and psychological drivers behind why someone wants to move in order to best meet them where they need to be met.

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The key ingredients for world-class coaching can be divided into three primary areas. First, mastering the understanding of human movement is essential. With advancements in our knowledge of human movement, it is crucial to stay updated in this field.

Second, becoming skilled in the art and science of coaching is vital. It's not enough to possess knowledge; coaches must bring that knowledge to life in ways that are meaningful and impactful for the individuals they are coaching.

Lastly, the art of programming should not be overlooked. Whether it's planning individual sessions, weekly routines, or long-term programming, coaches must have a strong grasp of effective programming techniques.

While each of these areas has a wide range of skills and knowledge to explore, there are a few key skills that stand out for a world-class coach. One important skill is to understand the human being and their motivations just as deeply as technical skills. It's crucial to know not only where someone is and where they want to go physically, but also why they want to achieve those goals. By tapping into the cognitive and psychological drivers behind their motivations, coaches can better guide and support their clients.

Additionally, meeting people where they are and adapting coaching approaches to their individual needs is essential. This personalized approach forms the foundation of a world-class coaching practice.

How do you define stress? How is it expressed within exercise?

Unveiling the Complexities: Defining Stress and Exercise Expression

Hey Sam, thanks for the question. I actually had a real passion for this concept of stress in its simplest. Definition for me in my mind. You know, it consists of all changes within a biological system and that's neck up and neck down. But further now, I think we can categorize it into our internal versus external stresses. Now, when it comes to exercise movement training, practice competition, I think as performance coaches, health, and fitness coaches, Strength, coaches, whatever you may be we gotta break that further down into at least for. How is this session today of training, practice or competition? Add in load to me, internally neurologically mechanically metabolically and psychologically and that includes not only your mindset and then cognition, but your emotional and your feelings as well. So we can, you know, we can have systems that allow us through. A tional interviewing self appraisals biofeedback internal load measurements to go even deeper and really drill down but I think it's essential critical component. We have an internal and external world that we respond to every cell in the body that's stress. And when it comes to exercise where are our clients today, psychologically, neurologically mechanically and metabolically and based on that. How do we tweak the Graham immediately. Hope that helps make bye.

Stress can be broken down into internal and external factors. When it comes to exercise, coaches should assess the psychological, neurological, mechanical, and metabolic states of their clients in order to effectively adjust their training sessions.

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Stress, in its simplest definition, encompasses all changes within a biological system, both mentally and physically. It can be categorized into internal and external stresses. When it comes to exercise, training, practice, or competition, we need to further break it down into four components.

First, we consider the internal load, which includes the neurological, mechanical, metabolic, and psychological aspects. This encompasses not only mindset and cognition but also emotions and feelings.

To delve deeper, we can utilize tools like rational interviewing, self-appraisals, biofeedback, and internal load measurements. These help us understand the client's psychological, neurological, mechanical, and metabolic state. Based on this assessment, we can make immediate adjustments to the training program.

Ultimately, stress affects every cell in the body, and it's crucial to consider the internal and external factors that influence our response to stress. By understanding where our clients are at in terms of their psychological, neurological, mechanical, and metabolic state, we can tailor their exercise program accordingly.

Front Squat: The Superior Choice for Optimal Performance

Hey, Aaron right, front. Squat back, squat for me. In my experience, from youth, to adults to competitive, high level performance, the front, squat usually carries over better. Now to guiding principles for me, it had as the movement I'm doing with the load and speed on performing it at map to the client or athletes purpose. What are they trying to achieve or perform better but also what is their capacity? Mechanically neurologically metabolically and psychologically the vast majority of time the Front, squat, suits my clients in, athletes better, and in reality, whether it's in life of spoke tiny shoelaces, picking up your groceries and grandkids or making a tackle in rugby or lifting someone in the line at in rugby, the load is usually anterior. I'm squatting to go to ground, to put something down, or pick something up. And we hit something, it's usually in front of me, not behind me. So I have found that the front squat carries over better. I also love the variability. I don't have to use a barbell, are you? Gaston Bells, I can use kettlebells, I can go bilateral unilateral and create different tension and stress in the body. So I love the front squat. There's a time and place for a back squat, but if I had to pick one, I'm going front.

For me, the front squat usually carries over better than the back squat. I like the variability it provides in terms of being able to use different types of weights and do bilateral or unilateral movements. Additionally, most real-world activities involve picking things up and putting them down, which is best suited for a front squat.

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Front squat or back squat? For me, it's the front squat. Throughout my experience working with clients and athletes of all ages and levels, the front squat has shown better carryover. 

When considering the movement, load, speed, and purpose of the exercise, the front squat tends to align more effectively with my clients' goals and capacities. Mechanically, neurologically, metabolically, and psychologically, the front squat suits them better. 

In reality, whether it's performing daily tasks like tying shoelaces or lifting groceries and grandchildren, or engaging in sports like rugby, where tackling or lifting someone in the line is involved, the load is usually in front. We squat to go down, put something down, or pick something up, and when we hit something, it's typically in front of us.

I also appreciate the variability that the front squat offers. It doesn't necessarily require a barbell; kettlebells or dumbbells can be used instead. This allows for bilateral or unilateral variations, creating different tension and stress in the body.

While there may be a time and place for the back squat, if I had to choose one, I would go with the front squat.

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Scott is a globally recognized leader in human performance, coaching & education. In 20+ years, his work has impacted over 100,000 clients in 100+ countries. He specializes in inspiring & developing people to create breakthrough performances. He consults for leading organizations & is Co-founder of Pivotal & PTA Global, Education Director for Gray Institute, Team EXOS education specialist & Global Advisory Board Power Plate.

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Scott Hopson