Athlete By Design

NFL Fantasy Files: The Best Players

noreply@blogger.com (Unknown) — Mon, 26 Jan 2009 18:56:00 +0000

66 inch jump!!! This is CRAZY!!

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Visit msnbc.com for Breaking News, World News, and News about the Economy

Playing Tag Gone too Far?

noreply@blogger.com (Unknown) — Thu, 17 Apr 2008 00:57:00 +0000

This morning when I was reading the paper before getting ready to head to the field, I came across an article with the headline "Va. Principal Bans Tag, says kids got too rough."

As you can imagine my initial response was 'what? are you serious?' But then I actually read the article that is posted below:

NOT IT!
Va. principal bans tag, says kids got too rough
MICHAEL ALISON CHANDLER
Washington Post

A playground pastime is getting a timeout this spring at a Virginia elementary school.
Robyn Hooker, principal of Kent Gardens Elementary in McLean, has told students they may no longer play tag during recess, after determining that the game of chasing and yelling "You're it!" had gotten out of hand. Hooker told parents in a letter this month that tag had become a game "of intense aggression."

She said that her goal is to keep students safe and that she hopes to restore tag (as well as touch football, also on hold) after teachers and administrators review recess policies.
The decision has touched off a debate among parents. Some call the restriction an example of overzealous rule-making that fails to address root problems; others say it's best to err on the side of caution.

Many schools nationwide have whittled down playground activities in response to concerns about injuries, bullying or litigation. Dodge ball is a thing of the past in many places, and contact sports are often limited at recess.

In most places, principals have considerable leeway to decide what is appropriate or safe recess behavior as they manage sometimes-large numbers of students in sometimes-small spaces. Kent Gardens, with more than 900 students, is over capacity. Hooker said the playground can get crowded.

Over the past couple of months, she had noticed that tag was sending too many students to the nurse's office.

"This is not the old-fashioned tag, where you could use two fingers and you would be `it' and move on to someone else," Hooker said, noting the game has become much more aggressive.
This tag involves grabbing people who do not necessarily know they are playing and possibly bumping them to the ground.

"Then the kids do `pyramiding' or `towering.' They pile on each other. (Sometimes) they call it `jailhouse' or `jailbreak,' " because the child has to break out, she said.

***********************************************
There are any number of opinionated reasons that I can list here as to what is going on in our school systems. These include first take a look at what is going on in the 'home' of these children and/or how is the 'environment' being designed at that school's recess area.

Whatever the reason, the school should provide some structured play during recess that allows children freedom to explore movement and play while at he same time providing boundries that keep everyone safe.

Here is a favorite tag game that I use when visiting local schools:
http://www.audioacrobat.com/playv/WQ28Qr1Q

I would love to hear your thoughts, ideas, or suggestions!

'Lean into the Turn'

noreply@blogger.com (Unknown) — Wed, 02 Apr 2008 02:42:00 +0000

By far the athlete above is the quickest I have ever worked with in twelve years. Actually he is one of the fastest as well, but his ability to change direction is scary.

One of the reasons that he can literally change direction on a dime is that he uses his inside leg to help decelerate his body and that he also leans into his turns.

Too many athletes struggle with changing directions and one of the first things I see is a postural fault. In other words, the athlete actually leans opposite they way they want to go.

Is it due to a weak core? Poor movement mechanics? Or something else? It's a combination of all of the above!

However, using the term 'lean into your turns' is a great way to get the athlete to feel their movement much better!

Davidson wins Again!

noreply@blogger.com (Unknown) — Sat, 29 Mar 2008 02:40:00 +0000

Wow am I proud of the men's Davidson Basketball team! Tonight was yet another storybook win for them and I can think of no better team that deserves it.

I have had the opportunity to work with Bob McKillop and his program during their preseason over the past few years. Bob is nothing short of the ideal example of a professional and an outstanding individual.

Bob actually took the Sports Profile, www.innertactics.com, back during the preseason of this year. I will post some of his numerous strengths tomorrow and will attempt to breakdown just why this coach continues to achieve success year after year.

GO DAVIDSON WILDCATS!

Making the Vertical Jump Relevant

noreply@blogger.com (Unknown) — Fri, 28 Mar 2008 17:23:00 +0000

We all hear the common question of 'how high can you jump?' but maybe this isn't the best question. Training for the vertical jump test is a solid indicator of being explosive so don't get me wrong here.

However, an athlete rarely just jumps for the sake of jumping. There is always another task that comes just after that. For example, catching a ball, blocking a shot, heading a ball, etc.

In the above picture is a player who is 5 ft tall and weighs approximately 100 lbs. And while she is well undersized she proves time and time again to be one of the best headers on the field!

It's not just about the ability to jump, it also is about timing, recognition, reaction, and vision!

When trying to improve your vertical jump, add a few extra sets of the sport specific task that the athlete experiences during the game. Not only does this make the task more sport relevant, but the athlete will have a lot more fun as well!

Intrinsic Coaching

noreply@blogger.com (Unknown) — Thu, 20 Mar 2008 19:30:00 +0000

I posted this today on the Innertactics Blog:

"If you want to get more out of your athletes, stop viewing them as performers and view them as people. Working with them on what you can see (physical) is the easy part. It is working with the part that you can't see that is ulimately the most rewarding."

Medball Scoop Throws

noreply@blogger.com (Unknown) — Thu, 20 Mar 2008 19:21:00 +0000

The Medball Scoop Throw has been a staple in my program now for the past ten years. This exercise is an excellent way to explosively develop the entire posterior chain.

If you have used this exercise try and put a stopwatch on your athlete when they throw the medball. The Carolina Panthers players did this exercise yesterday in our offseason program and the majority of them kept the ball in the air around 2.2 seconds.

So far the best time that I have seen in the past few years for using a 10lb medball is 2.73 seconds!

Try this with your athletes and let me know how they do!

'RFN' Runs

noreply@blogger.com (Unknown) — Tue, 11 Mar 2008 00:48:00 +0000

The other day I was grabbing lunch with my good friend Muhsin Muhammad just after we got done working out. We got to talking about how he is starting his 13th season in the NFL and what were some of the qualities that make for a great receiver.

Of the top five that he mentioned was something that he calls RFN Runs, or RUN FOR NOTHING Runs.

In other words, running routes during a game even though you know the ball is not coming to you. Why? Well for a wide receiver it sets up his opponent so just when he least expects it, a touchdown happens! i.e. Moose's Super Bowl 86yd Touchdown catch

How about your athletes? Do they go all out during RFN Runs? Do they 'sell the move' or does their opponent choose not to pay them any attention b/c he knows your athlete isn't a threat during the play?

Sometimes known as shadow runs, it is this type of effort that separates the good from the great!

When your athletes run routes in their sport (aka set plays, specific patterns,etc) during training or practice, do they still go all out?

If not, here are a few suggestions to prevent them from 'going through the motions':

Paint pictures in their mind as to why this movement pattern is important, even if it is not designed for him/her
Ask the athlete why they think completing the pattern is important for the play and the team?
Ask the athlete what happens if they do not 'sell' the movement?

Have You Ever Asked Your Athlete's This Question...Part 1

noreply@blogger.com (Unknown) — Tue, 04 Mar 2008 20:58:00 +0000

Over the past several weeks I have had the opportunity to talk with quite a few performance coaches regarding testing and identyfying talent.

This has been an especially hot topic that comes up every year about this time due to the NFL Combine. And why should we test you may ask? Well the primary reason is to identify the athletes physical strengths and weaknesses.

After testing and evaluation is completed usually a common scenario goes something like this:

"Johnny let's sit down and go through your testing results. Out of these 6-8 tests here is where you stand, overall you performed very well. In fact, your agility times were one of the fastest yet!" Okay you get the idea from here.

The Coaching Trap

Now here is what's crazy, practically 100% of the time coaches will 'tell' the athlete what their strength is based on their testing results. However, this should not always be the case. What if the athlete simply just had a bad day? What if the athlete was not allowed to have a warm-up?

The point is, as coaches we need to be careful not to place too much emphasis on testing in order to determine an athlete's strengths. In fact, how about trying the following:

Before actually testing an athlete ask him or her what they think their own strengths are! Now there's a novel idea.

In my experience the majority of young athletes will just give you a blank face followed by wanting to ask what their choices are. They don't even know their own strengths! (another post coming)

Then there are a few who can answer you immediately with one or two specific areas.

Ask Before You Tell

The take home message is ask your athlete's what they think their own strengths are before telling them. Doing exercises such as this will encourage self-reflection which rarely occurs in young athletes.

One of the first principles that my athletes are taught is to 'know your own body'!

Try this with your athletes and I would love to hear some their responses as well as your thoughts!

Fit for Soccer

noreply@blogger.com (Unknown) — Mon, 25 Feb 2008 19:52:00 +0000

What does the following image have to do with your soccer players?

Getting fit for soccer is always a challenge for any player. Why? Because for most players a conditioning program is guesswork at best or the phrase ‘the pros use this program so I should too’ often comes up. However, this is rarely the case and the key to getting fit for soccer is including interval training into your program.

The heart rate graph above is taken from a 16 year old female soccer player during an actual game. As you can see this player has multiple bouts of higher intensity efforts followed by periods of brief recovery.

In addition to interval based patterns, we also know from recent research that soccer players perform a variety of fundamental movement skills before and after turning with the ball. These skills include walking, jogging, shuffling, skipping, jumping, backpedaling, etc.

Taking these two variables into consideration, the Center of Athletic Performance recently performed a study looking at different interval programs and how closely they mimic the movements and cardiovascular demands of the game.

Below is a graph of the same player performing a variety of specifically timed fundamental movements over a ninety second period. These include:

· Walking
· Backpedaling
· Shuffling
· Jogging
· Running
· Sprinting

Although the graph below does not exactly mimic the random nature of a game, the wave-like heart rate patterns do mimic the heart rate peaks, valleys, and duration very closely.

So what’s the best way to get fit for soccer? Other than play small sided games, the interval workout above is a great place to start! For more information on this workout and other challenging drills with the ball checkout the Fit for Soccer DVD at http://www.athletebydesign.com/.

'Taking Play Seriously'

noreply@blogger.com (Unknown) — Mon, 18 Feb 2008 18:01:00 +0000

Are you integrating 'play' into your workouts? I just finished reading a great article in the New York Times titled 'Taking Play Seriously'. If you have not read it yet click the link below:

http://www.nytimes.com/2008/02/17/magazine/17play.html?_r=1&em&ex=1203397200&en=7&oref=slogin

All too often it is easy for coaches to get caught up in the technical aspect (structure value) and results aspect (extrinsic value) of program design. In other words, did the athlete perform the movement correctly? Or, is the workout solely focused on getting a result?

Don't get me wrong, why even compete if you don't want to win right? However, a winning only focus is short lived and ultimately has narrow value.

Workout Audit

Take a look at the graph above. Are your workouts primarily focused on 'proper technique'? Maybe they are primarily focused on getting a result? (i.e. losing weight, improving your 40 yd dash, etc.) However, without adding fun and play to your workouts your athletes will quickly get bored and lose interest.

So just how can you add creative fun and play to your workouts? How about playing a game of rock-paper-scissors tag? Click the link below to see a live example:

http://www.audioacrobat.com/playv/WMWNvjMQ

Movement Based Games are great for a variety of groups including:

sports teams

individual athletes

adult bootcamps

clients in the gym

The point is that 'play' has tremendous value and should definitely not be ignored in your program design!

For more examples of fun games visit http://www.movementbasedgames.com/. There is a $10 discount for the next three days!

An IMPORTANT Question to ask Yourself...

noreply@blogger.com (Unknown) — Tue, 05 Feb 2008 20:55:00 +0000

I had the opportunity to present at the NSCA NC state clinic here in Charlotte, NC this past weekend. They had a record number in attendance and the event was jammed packed with strength coaches, therapists, and primarily personal trainers.

I gave a short 25 minute lecture and hurried quickly to the gym to finish up with some hands on movement progressions. On my way to the gym one of the attendees asked me what was important when meeting with an athlete/client for the first time.

My response was to ask yourself the following question after the first session is over:

"How much do I really know about my new athlete/client?"

Too many coaches and trainers are in way too much of a hurry to perform a few quick tests and then impart their training methods onto a new client solely to prove to them that they know what they are doing. (Their true intention is to say 'it is because of this workout that I am the best coach/trainer in all of XXXX).

However, taking the time to gather the answers to the question above in the beginning of your initial session will serve to establish a long lasting relationship!

Do Your Athlete's Value TEAMWORK?

noreply@blogger.com (Unknown) — Mon, 04 Feb 2008 03:14:00 +0000

check out this post at http://innertactics.blogspot.com/

Can Eli Manning take his team all the way?

noreply@blogger.com (Unknown) — Fri, 01 Feb 2008 19:55:00 +0000

I just read a short article on http://www.msnbc.com/ titled 'Eli's decision making becomes super'.

Throughout the article there seems to be no doubt that Eli has a great work ethic. But this attribute alone is not the cause for his end of the season and post season success compared to the first half of the Giants season. So just what could be the difference maker in his decision making ability?

Without a doubt his teammates have stepped up to contribute but it is something else. In my recent presentation on Athletic Intelligence, I stated the two main qualities of decision making:

Eli Manning has improved his ability to cope under pressure and resolve the situation he is in more quickly and with more clarity. But just how has he improved these qualities?

For one, he has found his rhythm that is best for him and the rhythm of the game that best suits his team. Second, his is able to remain task oriented (focused) even under the most highly pressured of situations. Third, he is playing with more self confidence. This in turn allows him to make bigger plays in part because he has raised his awareness of his environment (teammates, competition, game field, etc).

There are a number of other reasons I am sure, but these are the ones that first come to mind. So how about you or your athletes? What is presently being done to improve your ability to make clear and quick judgements? How are you improving your capacity to cope and/or resolve different game situations?

For more information on athletic intelligence visit http://www.innertactics.com/ and checkout the newly release Sports Profile.

A Recipe for Successful Coaching

noreply@blogger.com (Unknown) — Tue, 29 Jan 2008 18:31:00 +0000

Many of you who read this blog either coach a specific sport, train athletes, or rehab athletes. The common thread between these three scenarios is coaching, while the only real difference is the environment in which you may work with the athlete.

Coaches (using the term loosly here), are constantly striving to find ways to improve their program and/or their athletes. But just how can a coach add value to their program? Below are a few key areas that contribute to coaching success:

the Coaching Method

the Coaches Skills

the Communication Process

the Needs of the Athlete

Over the next few days I will write a specific post on each of these areas along with suggestions to help increase value in each

NSCA Conference Download

noreply@blogger.com (Unknown) — Tue, 29 Jan 2008 14:36:00 +0000

I recently presented on the '5 Biggest Mistakes of the Could Be Fast Player' at the NSCA Sport Specific Conference and the National Soccer Coaches Convention.

To download the presentation for those who may have missed it visit www.athletebydesign.com.

NSCA Sports Specific Trip- Part 1

noreply@blogger.com (Unknown) — Mon, 07 Jan 2008 20:03:00 +0000

Just returned home from the NSCA Sport Specific Convention. Although it rained the entire time it was wonderful to see old friends and make new ones. Below are a few thoughts looking back on the weekend:

I am bummed that I missed Steve Myrland's presentation (due to we presented at the same time). His information is always timeless and extremely insightful
Althought mostly dominated by the football crowd, it was exciting to see a great representation of those who work in soccer as well
Many of the presentations sounded similar with the 'you must dynamically warmup' routine followed by the same speed training tips that have been around for quite some time.
There are still some coaches out there that advocate running with high knees during acceleration! Not sure why
Personality is important if you are going to be a presenter. There was more than one or two who were quite arrogant to say the least.
I enjoyed listening to David Sandler's presentation. Especially getting to see the 'behind the scenes' video clips from his involvement with the Fox Sports television show 'Sports Science'.

I will soon be posting my thoughts on some of the presentations that I was able to attend!

Circus Training for Athletes

noreply@blogger.com (Unknown) — Thu, 06 Dec 2007 18:04:00 +0000

Yesterday I had the brief opportunity to spend a few minutes in Border's Book Store (which I wish that I could do more often).

I finally made my way to the sports section and came across a newly released book on training pitchers in baseball. Here is a summary of what I noticed:

a few good lunge and reach progressions (adapted from the Gary Gray camp)
mention of the chop and lift cable exericses (adapted from Gray Cook's methodology)
some interesting research on the mechanics of throwing

There was obviously more but nothing else that peaked my interest. However, as I neared the end of the book I thought I would pick it up just as a resource to see what the author(s) training progression was and then at that moment when I turned the page I could not believe what I saw.

One of the author's had suggested along with exercise pictures that pitchers need to balance on both knees on a stability ball while performing shoulder exercises. It was right then when I instantly knew I wanted to put the book right back on the shelf!!

I thought our industry was past this circus training philosophy bu apparently this particular author is not. Don't get me wrong I am all about incorporating stability ball work into an overall program but not exercises that are extremely high risk and have no valid proof of actual benefit on the mound.

Just because an exercise looks hard and might be challenging doesn't mean it is at all appropriate to include in a training program.

A Common Mistake in Speed Training

noreply@blogger.com (Unknown) — Sun, 25 Nov 2007 14:54:00 +0000

I am excited to have the opportunity to present at the NSCA Sports Specific Conference and the NSCAA Conference in January. I will be speaking on the '5 Biggest Mistakes of Speed Training'. Below is mistake #4:

'Drill' rich and 'Situation' poor

Just what do I mean by this statement? The majority of speed development programs on the market today spend most of the time teaching athletes drill after drill. Yet there is little transfer to the actual game.

Are you overly biased in 'drill training' in your program? If so, you may be limiting your athlete's potential to get faster.

By including more task-oriented situational exercises into your program, the athlete will see a greater transer to their game as well as heightened levels of self-confidence!

Evaluated Experience

noreply@blogger.com (Unknown) — Sun, 25 Nov 2007 14:27:00 +0000

Last week I received a response from the post titled "It's not just about experience". This particular coach made the comment that after having coached for the past eight years, he believes he has dramatically improved without having anybody else evaluate him because he has tried to create multiple experiences for himself.

While I am sure some improvement has happened, it is a fact that individuals cannot effectively evaluate their own competencies. Why is this? Well, because our own incompetencies prevent us from identifying our own incompetencies.

In fact, we all (me included) have a bias towards overestimating our own abilities. Maybe it's becuase our friends don't tell us what they truly think. Or better yet, we all too often take credit for our success but point fingers for our failures.

The right kind of feedback is important if you want to continually evolve. Here are a few suggestions for having a friend or colleague evaluate your coaching:

Know Yourself- Identify your strengths and areas of weakness using a tool such as the InnerTactics Profile
Focus on the individual's actions not their character
Do you make it easy for your athlete's/client's to feel bad? Or do you make it easy for them to feel good by the end of the workout?
Are there clear objectives for each particular training session?
Is the workout a task-oriented environment?
How do you start and end each training session? What do you have them do? How do you want them to feel?
What is your communication style? (feeling, doing, or thinking biased)

These are just a few questions to help get you started. Get with a colleague this week and each of you evaluate the other. You will be amazed how this simple exercise can take your coaching to a completely different level!

It's not just about experience

noreply@blogger.com (Unknown) — Tue, 20 Nov 2007 23:44:00 +0000

Over the past few months I have heard the phrase about experience used in many of the more popular coaching and sports performance blogs:

"On coaching experience- is it the same thing repeated each year for ten years, or are you creating differenct experiences each year for ten years?"

I am paraphrasing here but I think that you get the idea. Well I am going to take it a step further. Quality coaching experience is even more than simply repeating the same experience over and over each year or even creating different experiences each year.

It is about EVALUATED Experience. In fact, here is the ultimate coaching question for you...

When was the last time that you had another coach evaluate one of your training sessions?

Without having another coach occasionally evaluate you, it is way too easy for you to stay biased in your training methods, no matter how much you continually read or add a new exercise to your workout.

I just recieved the latest newsletter from a Div. I college men's soccer program. The coach is an individual whom I highly respect. Although the team had an unsuccessful season compared to making it to the finals the previous three years, here are the section headers for his own coaching and team evaluation (my comments in italics):

Here are the primary realities following the Fall season (be truthful to yourself and your athletes)
Insights and Learning Points: (reflection/ could have's)
The Path Ahead (future direction/ should be's)

As you can see being truthful to yourself is a MUST if you want to make yourself and your program better. If not, than you and your team will never have a sense of game reality.

He then spends some time reflecting on both the positives and negatives from the season as well as listing some 'could have done...'. This step is important because it let's both you and your players realize that success is a possible reality and allows you to identify those areas that are in your control that you did poorly in.

Last he makes a great transition from concrete changes in the upcoming offseason that will directly effect next years season. But he then spends some time playing the 'what if' game and the 'this team should be...' game. Painting these types of pictures in your athlete's mind is important because it helps to bring the impossible future to the possible present.

Take a few minutes during this holliday and go through your own evaluating experience before getting started into your Winter training sessions. It will be time well spent!

Economics of Coaching 101

noreply@blogger.com (Unknown) — Tue, 13 Nov 2007 16:14:00 +0000

Over the past few weeks I have received a number of emails from coaches and trainers worldwide wanting to know what are the keys to operating a succussful sports performance business. And before providing my opinion, I think it is important to first take a look at the bigger picture of business.

Just turn on your television to any station or pick up any newspaper and you will quickly find out that we are in a troubled economy. In fact, chances are that your own bank account is feeling the heat if you are even brave enough to take a look.

And just what is it all based upon? The Law of Scarcity, the Law of Supply and Demand, the Principle of Values, and the Principle of Influence. After over fifteen years of coaching , I believe these same four components apply to running a successful coaching business as well.

The image below represents each of the key success factors needed to sustain a competitive advantage:

Financial Capital (money, tangible assets)
Social Capital (trust, relationships, network)
Human Capital (skills, knowledge, education)
Experience Capital (variety, exposure)
Values Capital (self-esteem, self-identity)

Lacking in any one of these areas can keep you from operating a successful coaching practice. In fact, name two or three of your biggest competitors and list in which of these five areas are they the strongest and in which of these areas do they struggle the most. Next, perform the same exercise with your own coaching practice.

Over the next few posts I will go into greater detail in each of these areas.

Random Thoughts

noreply@blogger.com (Unknown) — Tue, 13 Nov 2007 13:23:00 +0000

I just got back from a morning workout with two of my clients, one a professional baseball player, and the other an extremely strong and fairly fit fifty year old businessman. It was during our training that I had the following random thoughts:

Our athlete's and clients don't need a process, they need a result.

Ask yourself what is your athlete's ultimate outcome in their sport ? What is your client's ultimate outcome and how do they see working out will help them achieve this?

Make it a team effort. Who can you bring on to your team that will add more value to your services? It's too tough to try and do it all alone!

Are you truly willing to take responsibility for producing results for your athlete or client?

Are you giving your athlete or client what they want or what they need? In other words, are you giving them a bandaid when they really need an operation?

We offer advice and even design programs for our clients, but do you also include accountability measures outside of your training program? if so, how?

My ABSOLUTE FAVORITE piece of Cardio Equipment

noreply@blogger.com (Unknown) — Thu, 08 Nov 2007 23:28:00 +0000

As many of you know I am hardly a fan of cardio equipment in gyms for varying reasons including keeping your psoas locked short while riding a recumbent bike to running on treadmills (way too many negatives to list here) to unwanted shearing forces on the knee using elliptical trainers.

However, I was recently introduced about a month ago by my good friend Paul Juris to an ARC Trainer created by Cybex. With two degenerative discs, an ankle injury, and now a partially torn meniscus from a car wreck, my body is sensitive to using cardio equipment as it leaves my back sore after a hard workout. So I was extremely skeptical when I first tried it out. Using the ARC three times a week I am now more fit than I have been in over six or seven years.

I still run short sprints, agility drills, and 110's with my athletes, but the volume is always limited. This piece puts virtually zero unwanted shear force on my lower body and I have felt great after every single workout! Better yet, I have used it with a few of my pro athlete's returning from injury as well as adult clientele who want to still train hard but their bodies have been torn down from their 'old football' days. Same result...no pain or unwanted shear force.

Okay so i know this sounds like a testimonial but it is rare that I promote equipment. I am so pumped about my own personal results and seeing it's benefit from working with my athlete's returning to play that I simply felt I must share the good news!

Take home message for coaches- If you presently use any sort of cardio equipment for recovery workouts, injury protocols, or fitness routines for athlete's with a history of injury, I guarantee you that no other piece of cardio equipment will even come close! I hear pro athlete's all of the time complaining about step mills and elliptical trainers bothering them than helping them in trying to get fit while returning from injury.

In fact, here is a scientific study comparing the biomechanics between the ARC and an elliptical machine:

http://www.cybexintl.com/Products/Data/Docs/350A/Arc%20Trainer%20vs%20Elliptical%20Study.pdf

Try one out and let me know what you think!