The Role of Physical Competence in Athlete Development

WORKSHOP AIMS Recognise and understand what Foundation movements are and the value and benefit they have within your sport. Understand the impact of foundation movement on athlete development program and injury reduction Understand how foundation movements can be taught, identified and developed. Explore how these movements can be introduce and develop within your own sessions.

Physical literacy Numeracy – how did you learn to count? Literacy – how were you taught to read? Physical literacy???

serve backhand lob forehand strike rotate agility speed tracking volley Hand eye coordination runflexibilityjumpspatial awareness Change direction reactionshop coordination balancelungetwistgallopstoppivotroll

Physical literacy Numeracy – how did you learn to count? Literacy – how were you taught to read? Physical literacy ???? Activity. List basic/core/fundamental skills (a,b,c’s) of your own sport. Think of the range of movement and skills that an ideal young athlete would have in their foundation.

serve backhand lob forehand strike rotate agility speed tracking volley Hand eye coordination runflexibilityjumpspatial awareness Change direction reactionshop coordination balancelungetwistgallopstoppivotroll

serve backhand lob forehand strike rotate agility speed tracking volley Hand eye coordination runflexibilityjumpspatial awareness Change direction reactionshop coordination balancelungetwistgallopstoppivotroll

‘Keystone Movements’ Squat, Lunge Hinge, Push, Pull, Brace, Rotate the foundations to….. Locomotion Running, Walking, Bounding, Hopping, Crawling, Jumping, Landing Non-Locomotion Integral to every block in your pyramid Reaching, Bending Manipulative Catching, Controlling, Throwing, Bouncing, Striking, Kicking, Dribbling All stations on the ‘Force‘ continuum

Triple Flexion and Extension “Bend and straighten” Seen in: Squat (Double and Single Leg) Lunge Hinge (Double and Single Leg Landing

Now think about Pull, Push, Brace, Rotate…

Keystones in your foundation Using the a,b,c’s in your pyramid, identify where the keystone movements are incorporated. For each block mark the initial of any keystone that you feel is essential for that movement to be executed correctly. E.g. ability to stop would require a brace

Practical Considering all the a, b, c’s on your list, identify where the keystone movements are incorporated. Are there any that do not have one of the keystone movements? What is the implication of this for you and your athletes?

Keystone movements How to coach the Squat Lunge Hinge Upper Body Pull and Push Brace

PRACTICAL- So how do you coach a squat? Main 5 Scoring Points. Executing all 5 points scores 5.  Depth – Upper thighs parallel to the floor  Ankle, knee and hip alignment (knees don’t collapse in or feet don’t turn or collapse)  Equal stance on both legs (hips don’t swing to favour one side)  Heels down  Trunk in proper alignment (trunk angle parallel to shins) Double Leg Squat – Arms ahead. Trunk aligned with Shins Lets try. How did you score?

Main 6 Scoring Points. Executing all 6 points scores 6. Step over opposite knee without any lateral shift in hip or trunk Step over opposite knee without shin of trail leg turning out or in during pull-through Step over opposite knee without any hinging of torso at hips (torso should remain vertical from side) On landing: feet hip width apart when viewed from the front On descent: ankle, knee and hip aligned (shin remains vertical; no collapse of back/front knee in) Return smoothly and in balance Lunge Correct alignment at mid- stride. Step over opposite knee. Upright torso. PRACTICAL- So how do you coach a lunge?

Athlete stands upright with feet hip-width apart and toes pointing forward Athlete grips the broom with both hands facing toward them with fingers and thumbs wrapped around the broom Torso braced Bum out and knees slightly bent but “locked” Arms remain straight throughout Lower chest to just above hips by rotating at the hips and then raise back to upright Main 5 Scoring Points. Executing all 5 points scores 5.  Hinging occurs at the hips and not knee or lower/middle back  Knees slightly bent but “locked” (no additional bending of knees during movement)  Torso braced in proper alignment (chest out)  Broom remains close to thighs  Depth – Chest lowered to just above hips PRACTICAL- So how do you coach a hinge? Stiff-Leg Deadlift Straight line from hips to shoulders. Knees slightly bent but “locked”

Athlete lies under the bar with heels raised on low box Athlete grips the bar with both hands facing away from them with fingers and thumbs wrapped around the bar Athlete lifts hips off the floor, sets the shoulder blades down and back and braces so that the torso and legs are horizontal when hanging (no sag in hips) Athlete raises their chest to bar and returns to horizontal straight arm hanging position with chest directly under the bar Main 5 Scoring Points. Executing all 5 points scores 5.  Chest to touch bar  Body remains straight and braced at all times (no sag in hips)  Legs remain straight throughout  Shoulders remain ‘down & back’  Elbows tight to ribs (no visible gap between elbows and ribs) Supine Row - Standard Correct position from side. Straight line. PRACTICAL- So how do you coach an upper body pull?

Athlete sets the shoulder blades down and back and supports the weight on hands and feet Hands placed in a comfortable position, fingers forward. Full body braced Lower the chest to floor and return Main 5 Scoring Points. Executing all 5 points scores 5.  Chest to touch floor  Body remains straight and braced at all times  Head remains in neutral position at all times  Shoulders remain ‘down & back’  Elbows tight to ribs (no visible gap between elbows and ribs) Push Up - Standard Correct position from side. Straight line. Elbows close to Ribs. PRACTICAL- So how do you coach an upper body push?

Athlete sets the shoulder blades down and back and supports the weight on forearms and feet Elbows directly below shoulders Feet hip-width apart Full body braced Squeeze bum to rotate front of pelvis upward Head remains in neutral position at all times Hold for 15s Main 4 Scoring Points. Executing all 4 points scores 4.  Body remains straight and braced at all times (no “sag” or raising of hips to create “pike” position)  Bum remains squeezed and pelvis rotated to avoid excessive arching in lower back  Head remains in neutral position at all times  Shoulders remain ‘down & back’ Prone Plank - Standard Correct position from side. Straight line. No sag in hips PRACTICAL- So how do you coach a brace?

Keystone movements Explore how, when and where you could use theses tests. Identify the benefits of using them for the coach and athlete.

Analysing movement Identify which part of the movement is breaking down. Explore potential causes If unchecked what are the implications – physically and technically?

U15 National squad

U15 National Netball Captain

“Injury – the underlying driver must be movement. Tissues do not just tear or become dysfunctional.” Andy Franklin-Miller Poor movement (+ inappropriate training and load progression) = Micro-Trauma Continued exposure to same training = Compensatory Movements and Postures Continued exposure to same training =Degeneration and Macro Trauma Continuous exposure to same training = Catastrophic Tissue Failure

Current trends AOSSM 2009 – 5-14yr = 40% of total Armstrong silent epidemic Dublin – groin strains ACL – girls LTA 16-23yr – 28 out of 33

Movement vocabulary as foundation for sport specific development Sport specific Actions and arena skills Developed though progressive pressure from speed, endurance, load, opposition and equipment Foundation movements with keystones in place Coached through every direction, plane, amplitude, speed and force

The Four Pillars Technical (Actions and postures of the sport) Tactical (Arena / competition skills) Physical (Movement efficiency, consistency and resilience; Metabolic fitness Mental (Behavioural)

Trunk – Hip association / Stability Horizontal Pulling Vertical Stability Ankle, Knee & Hip Integrity Single Leg Stance Shoulder Stability & Control & Control Integrity and stability of movement

Can you identify the keystone movements here? Discuss in pairs Trunk – Hip / Stability Under load Vertical Stability Under load Ankle, Knee & Hip Integrity Under load Single Leg Stance Under load 31 Trunk Stability / Rotation under load (C) Movement Dynamics UK Ltd

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(C) Movement Dynamics UK Ltd33

(C) Movement Dynamics UK Ltd34

Progression What are generic ways by which we progress and develop skills. E.g. increasing number/ intensity

Any more variables? TASK: Can you name these variables? Where does this come in to play in your sport?

Progression 1.Think of the keystone movements and explore how to develop these using your ideas. 2.Now explore how you would develop them to become more sport specific. Use your own sport.

Planning sessions Identify the approaches/methodology you may use as a coach e.g. tell, set tasks, buddy Identify how you might structure a session – what would you include? How might you structure a session to include the foundation and keystone movements.