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What I’m about to say now may turn many readers away. However, here goes. You may never be as good as you want to be or think you should be. That’s not to put a limiter on drive and ambition; it’s just a sprinkling of reality. Your body and mind may not have the capacity to do so.

However, you can always be better than you are now by adhering to the principles governing the dynamics of performance and respecting the fact we are complex biological systems. We are, in fact, biotensegrity units and not restricted by mechanical Newtonian laws, but more on that later. We are not built solely in the gym!

“Body is a structure made up of muscles, bones, fascia, ligaments and tendons that are made strong by the unison of tensioned and compressed parts, its one interconnected system where the muscles and connective tissue provide continuous pull and the bones present discontinuous compression.” –Eugene Bleecker

We are born with a genetic floor and everyone arrives on a different level. However, with careful intervention, a throwing athlete can move up the floors until they hit their genetic ceiling. Share on X

My intention isn’t to write a strength and conditioning article but to shed light on why, when, and how all throwing athletes can push up their genetic ceiling. We are born with a genetic floor, and everyone arrives on a different level. However, with careful intervention, a throwing athlete can move up the floors until they hit their genetic ceiling.

Strength phenotypes are 49-56% genetically predetermined. Muscle fiber type is, in fact, 45% genetically predetermined. You are born to be a truly world-class athlete.

Yes, we are back to the nature versus nurture debate: The ability to produce genuine world-class performances is in your DNA (Gene ACNT 3 RR). Fundamentally, an athlete can only increase their genetic ceiling by improving their biomotor, biodynamic, and bioenergetic qualities. No one capacity exists in isolation. For guaranteed progression and transfer of training, they all need to be respected and trained together.

“The number of fibers in a muscle is what’s genetically determined, it is established at the moment of conception by the respective genomes received from both parents.” –Henk Kraaijenhof¹ 

Strength, speed, and power training in a synergistic partnership with technical and tactical work are key to the future of all throwing athletes and the understanding of all factors that govern performance. Individuality also needs to be catered to, taking into account an athlete’s DNA, learning type, personality, neurotype, and anthropometry. Careful appreciation and manipulation of these five traits will determine the success of the program and, ultimately, the future of the athlete.

In this article I will explain the similarities and the differences between my three throwing interests: fast bowling, baseball pitching, and javelin throwing. Similarities exist between the three; however, understanding the differences is what will truly determine performance. It may be radical in its theories, methodology, and application, but my work will always be determined by science-based and research-driven knowledge, along with the less important playing experience (admittedly, only in fast bowling).

I aim to share my findings on testing and profiling fast bowlers in cricket in this article and also give you insight into the way I coach athletes. It will certainly have a bias toward fast bowling, but I will endeavor to provide context in pitching and javelin, too.

So, What Are We Actually Looking for? What Do the Best Do?

Like most athletic actions, it’s not about building robots who perform the same way in a rigid model; it’s about making sure the “attractors”—the key basic, essential, fixed movements—are stable in the technical completion of the action. The individuality and idiosyncratic elements are the “fluctuators,” changeable components that have degrees of freedom that do not negatively impact bowling performance. When the system’s attractors are stable, it becomes more “robust” (resistant to perturbations) and more “resilient” (resistant to state change/tissue failure).

Fluctuators help us adapt to the environment but are specific to individual bowlers. It’s their own method of organizing and adapting to the environment (self-organizing). Coaches need a careful balance to ensure the fluctuators don’t become too rigid, as is evident in the younger generation of athletes. This serves only to develop a generation of “anti-fragile” athletes for whom any variability causes a dramatic decrease in performance.

I base my approach to coaching throwing athletes, in particular fast bowlers and skill acquisition, on a mathematical model known as the dynamical systems theory (DST).

“DST is grounded in differential calculus and has emerged from the science of behavioral psychology as a useful tool in predicting the behavior of complex systems like ecological environments, economies, and political systems.” –Randy Sullivan, Florida Baseball Ranch

Attractors and fluctuators can also be called the “hard skills” and “soft skills.” The hard skills are the optimum mechanics in an ideal situation and the foundations of fast bowling. They are the general laws of physics and biomechanics as they pertain to fast bowling. These need to be perfect, as they determine the completion of the full sequence. These are the skills that need perfect practice and are hard to ingrain but are essential.

The soft skills are the fluctuations that happen based on task and environmental situations. These are the variable and idiosyncratic skills and unique to every individual athlete. It is essential that both skills are not misunderstood by coaches.

The two layers of attractors are:

Layer 1: Muscles Used – Intra muscle coordination (contractions)

Layer 2: Sequence – Inter muscle sequencing (the technical model)

The key to hitting the “intermuscular technical attractors” is the ability to co-contract and pre-tense around key positions. The ability to pre-tense the muscle around the joint and reduce muscle slack before performing a dynamic action is what separates the top athletes from others.

The ability to pre-tense the muscle around the joint and reduce muscle slack before performing a dynamic action is what separates the top athletes from others, says @SteffanJones105. Share on X

In the three sports, in particular fast bowling and javelin, ground contact times limit the capacity of the stretch-shortening cycle (SSC) to impact performance. Intramuscular actions affect each technical attractor and ultimately dictate their effectiveness. The key to any overhead throwing efficiency is to make your attractors stable (but not too stable) and to have some fluctuations available for adjustability, but not too many.

Fix the technical positions by contracting (co-contracting) the muscles around the node, which then acts like a straitjacket for the technique. This is why the Pacelab Skill Stability model is built around isometric training.

There are similarities between all three events—fast bowling, javelin throwing, and baseball pitching—due to the common value placed on:

1. 1. Orientation: Horizontal force vector; body mass and implement

 

1. 1. Separation: Switching of limbs and separation of trunk and lower body to create torque

 

These two govern everything.

“The key to technical coaching is identifying the balance between enough separation and orientation.” –Jonas Dodoo, Speedworks

We need to understand and respect three general concepts that underpin any coach’s knowledge for all speed and power sports: athletic posture, sequencing, and rotation.

Everything about rotational sport is about generating, storing, and utilizing kinetic energy up the kinetic sequence in a strong, stable, technical model. This is from the floor all the way into the implement, from proximal to distal, and the largest segments generating torque into the smaller segments. It is called “sequential acceleration.”

Issues arise when blockages/leakages occur up and down the chain, which in my view is born out of an over-reliance on heavy strength training. Current strength and conditioning programs place more emphasis on muscles or movement in one plane than respecting the natural force multiplier we have in our body—the fascial system.

There is a natural fascia system in the body that’s key to any rotational sports. Knee-dominant bowlers, in particular, will need careful understanding of this system and how to train it.

The body searches for efficiency: the stiffness and tension we create in some areas will lend themselves to doing more efficient work with less effort. The kinetic chain in overarm throwing/bowling is initiated by the heavy proximal segments (the trunk), followed by the lighter distal segments (the arm segments), resulting in the distal segments rotating faster than the proximal segments.²

“…the athletic development world, unfortunately, has likened movement to a series of pretty lines and angles in the sagittal ‘front to back’ plane of movement. The principle of torque, a common trait of the world’s fastest athletes, flips the linear, ‘pretty-angle’ mentality on its head. Joints work using adduction and abduction in the frontal plane, along with twisting in the transverse plane to get a more powerful loading (and unloading) of the fascial systems of the body, and muscles react to that positioning.” –Joel Smith³

The fascial system dictates that we move in a tri-planar pattern. Respect torque. We are torque beings:

“Humans are torque beings; and torque is rotation or twisting. We are more efficient moving with rotation than we are linearly. Muscle fibers run at angles, not linearly. We have joints that allow us to move the endpoints of the muscles farther away from each other via rotation. Linear movements keep the distance between endpoints fixed which makes it difficult to elongate a muscle.” –Adarian Barr

Kinematic Intermuscular Attractors: The Technical Model

I think it’s important that I reiterate at this point the difference between style and technique. Everyone has their own style based on how they organize themselves in relation to environment, task, and organismic constraints. Truly elite performers, however, have the same technique but individualize their movement and coordination based on the following seven broad categories. These are based on the work of Joel Smith of Just Fly Sports, with the addition of my observations from my 13 years of coaching and 20 years as a professional player.

 

1. 1. Neurochemical type

 

1. 1. Pacelab hip or knee dominance

 

1. 1. Training tolerance

 

1. 1. Muscle-driven versus fascia-driven athletes

 

1. 1. Ratio of force transfer

 

1. 1. Explosion- or implosion-based neuromuscular patterning

 

1. 1. Training and chronological age

 

These seven differences will also impact hitting the kinetic attractors. While it’s beyond the scope of this article to cover each aspect, the key message is simple: Everyone has a different journey toward the end results but will always have the same intention and end position.

“If we are to teach correct movements, understanding the biomechanical principles underpinning what ‘correct’ looks like is critical. Think about technique versus style—correct technical practice in sport is governed by inarguable biomechanical principles whereas stylistic differences are often an adaptation of techniques, based upon individual variation, nuance, or faults. People often confuse the two.” –ALTIS: Foundation Course

I’ll begin with my specialization and passion: fast bowling.

The following are based on the Pacelab profiling system, which utilizes the 1080 Sprint, Muscle Lab contact grid, Stalker Pro speed gun, and ForceDecks for isometric testing. These four testing tools make up the “Pacelab Velocity Matrix”—they provide the key performance indicators (KPIs). These are my findings based on hundreds of bowlers, from 60–95 mph bowlers, both boys and girls, assessed over the last three years.

There are four key aspects that determine elite performance in fast bowling. These are the kinematic attractors:

 

1. 1. Approach velocity

 

1. 1. Collision control in the impact zone

 

1. 1. Maintaining momentum throughout the impact zone into the delivery zone

 

1. 1. Sequential acceleration from proximal to distal

 

I split fast bowling into three main zones, as seen in figure 6.

1. Approach speed and maintaining momentum through the sequence: The faster bowlers run in at higher velocities measured in meters/second and decelerate less onto front foot contact.

The fastest bowlers in the world run in quicker. That’s it, simple. There are clear outliers, but based on 1080 Sprint data, when bowlers are guided into running in more quickly, ball velocity increases. Issues arise when the athlete doesn’t have the force management capabilities to maintain stability and control in the delivery.

The fastest bowlers in the world run in quicker… Based on 1080 Sprint data, when bowlers are guided into running in more quickly, ball velocity increases, says @SteffanJones105. Share on X

Differences exist between hip- and knee-dominant bowlers. Knee-dominant bowlers need more time for rotation on back foot contact (BFC), so they need more control at the impact zone. However, the key factor is the need for momentum, which is why strength training is more essential for a knee-dominant bowler.

Below is the profile of a knee-dominant fast bowler who relies on time on BFC but is still able to maintain momentum due to high biomotor qualities. The key is the peak velocity is hit into the impulse stride at more than 7 m/s and then he is able to maintain a large percentage into front foot contact (FFC) with a strong, braced front leg.

However, this was not always the case. On initial profiling, the data showed energy leakage and a lack of momentum into the impulse stride and inefficient force management on the BFC. Spending too long on rear-side mechanics will negatively impact front-side mechanics, which ultimately is a key determinant of ball velocity. Front side is a consequence of rear-side mechanics, and the back foot is merely a pivot/fulcrum for the bowling action. Poor ability at this node impacts greatly on the front foot contact and stabilization of the lever of the front leg.

The intervention method to change these numbers involved 1080 Sprint resisted heavy walks with an added Lila Movement Exogen Suit, skill stability isometric training, flywheel training, and extensive jumping (pogo jumps/hoping). These were all performed in a two-week period. Ball velocity increased by 3 mph.

The above data is for a bowler who bowls early 80 mph. These are the numbers for 12 bowlers in terms of approach velocity and the maintenance of force and power into the FFC. It’s essential to note these are the ball velocities on the Stalker Pro speed gun, and they are 3-5 mph slower than TV measurements (who said speed doesn’t sell?).

I place a premium on sprint training. The key message for me is simple: Attack the impact zone, control the collision, maintain momentum from the impulse stride into BFC, and transfer the momentum into FFC, which causes a kinetic collision up the sequence into the implement. Note on the above figure that the fastest bowlers have the higher approach number; however, there are outliers.

Three years of in-house research has demonstrated that improving the velocity bowlers run in at will have a positive correlation with ball velocity. Fast bowlers and javelin throwers need to be better sprinters. Hitting FFC faster with more force will help you bowl faster and throw further. However, this increases the dynamic complexity of the sequence and places a higher premium on eccentric strength.

Hitting front foot contact faster with more force will help you bowl faster and throw further, says @SteffanJones105. Share on X

Control of the collision requires the ability to avoid deformation on ground contact. Flexing/compliance on contact increases ground contact time, which is not favorable to bowling or sprinting quickly. However, don’t rush to stand under the barbell to squat until you drop. That won’t help you if your ground contact time is less than 0.20 seconds, and if it isn’t, then you definitely won’t be bowling quickly!

You have limited time to make a difference. Long ground contacts and system compliance lead to a dissipation of energy. A collision is how the body absorbs and redirects energy. The knee being bent extends the collision time. This can happen in two different ways:

 

1. 1. The knee bends prior to impact.

 

1. 1. The knee bends after the collision or the foot coming in contact with the ground.

 

Understanding the impact forces have on the body is key. Do they flex on contact due to anthropometry or do they fail to control the collision due to poor eccentric capabilities? Hip-dominant bowlers, who, due in part to fascia stress lines built over time and myelinated patterns, stay “rigid” on back foot contact may not necessarily have the biomotor qualities to utilize this capability.

A good fast bowlers’ knee, whether hip- or knee-dominant, is bent prior to ground contact and maintains that angle throughout the ground contact phase—whatever that angle is. They don’t lose energy; they use energy. A weaker bowler’s knee will bend after ground contact occurs, whether hip- or knee-dominant. The main difference between hip-dominant bowlers and knee-dominant bowlers is system stiffness that leads to eliminating muscle slack quicker.

Stiffness can be identified as the extent to which an object resists deformation in response to applied force. It can be measured by applied force divided by change of length in newtons/meters (n/m).

The opposite of stiffness is compliance, and it requires less force to cause deformation. The forces involved in fast bowling are unmatched in most sports skills: 4-5 times body weight on BFC and 8-10 times on FFC. This is why compliance is not conducive to fast bowling. Compliance leads to increased time for segments/nodes to move, which we haven’t got during bowling; a lowering of COM on contact, and therefore a reduction in gravitational momentum into FFC; an increase in “contact patch” during the approach, increasing GCT during running; and more flexion on BFC, leading to increased GCT.

According to Max Schmarzo and Paul J. Fabritz, there are four types of stiffness that impact any locomotive skill like fast bowling:

 

1. 1. Body system – leg stiffness

 

1. 1. Individual joint – ankle stiffness

 

1. 1. Active stiffness – muscle and CNS

 

1. 1. Passive stiffness – tendon and fascia

 

When we hit the ground, our aim as fast bowlers is to impart as much ground reaction force (GRF) as possible relative to our mass (MSF) in as little time as possible (GCT). When sequenced correctly, we create unified TENSION throughout the system via the fascial system and COMPRESSION via the contractile elements of the muscle. That allows us to eliminate muscle slack and use the body as a unit to complete the delivery.

When running, the energy comes from an isometric contraction of the agonist muscles, allowing connective tissue tension, both at the tendons and the fascia, and muscular relaxation in the agonist muscles. Having the ability to co-contract and pre-tense prior to impact and relax post impact is the difference between the true elite and the also-rans. The law of reciprocal inhibition is something the best adhere to!

The data on 1080 is for fast bowling, but based on it, there is a positive correlation between the approach in javelin and release speed, which directly impacts spear distance.

Above is the data for various javelin throwers in the last five years. Once again, it is evident that the faster the approach, the farther the throw. The interesting data here is the fact two different throwers, Rohler and Vetter—one being knee-dominant and the other hip-dominant—both place an emphasis on creating momentum into the delivery. How they then organize themselves into completing the throw is unique to them. However, the constant is approach velocity. One relies on the stretch shortening cycle and torque while the other relies on back foot stiffness and maintaining the momentum of the center of mass into front foot block. The key is energy transfer.

With regard to approach velocity in both javelin and fast bowling, when the numbers were higher on the run-up speed in m/s and power highest in watts, the ball velocity was always higher. Share on X

In summary, with regard to approach velocity in both javelin and fast bowling using the 1080 Sprint for fast bowling, when the numbers were higher on the run-up speed in m/s and power highest in watts, the ball velocity was always higher.

2. Switch legs/reposition the back-foot contact leg faster and land with a stiff back foot contact whether hip- or knee-dominant. Knee-dominant throwers will spend longer due to accessing the SSC to create hip internal rotation and subsequent torque, but still need to remain stiff and avoid deformation.

The aim of a fast bowler and a javelin thrower should be to generate as much momentum into the impulse stride, then maintain that into BFC and onto FFC. Javelin throwers turn earlier into position during a crossover phase so they will lose more momentum, but like fast bowlers, ankle stiffness and short GCT are integral to their success.

The shorter the ground contact time on impulse stride (LFS) and back foot contact (RFS), the farther the distance.

This is the same with fast bowlers. The fastest bowlers in comparison to their peers have a shorter ground contact time(GCT).

Contact times impact flight times. This is why it’s integral to train ankle stiffness, as it determines the quality of the flight time. Sprinting and fast bowling are reflexive actions. Energy is maintained through every stride via the crossed extensor reflex, which is dictated by the quality of the previous ground contact. The more force imparted into the ground, the better the projection. The stiffer the contact, the more the reflexive system aids in performance.

In my opinion, there should not be a definite deceleration at the impact zone. It’s a continuation of the sprint itself. This is different than other opinions, but based on data, the bowlers who keep running through the crease (area where they bowl) and don’t consciously try and “jump and twist” into their delivery bowl faster.

The fastest hip-dominant bowlers have the shorter GCT on back foot contact, while knee-dominant bowlers need longer to store energy.

The differences in time required to achieve each of the muscle action phases play a role in time spent on BFC. The knee-dominant/muscle-driven bowler requires extensive time spent on BFC when compared to the spring/fascia-driven bowler. More time spent on BFC will lead to poor kinematic and kinetic sequencing that inhibits the ability to complete hip-shoulder separation, which is one of the key kinematic attractors of fast bowling. However, increasing the time in the upper extremities will allow correct synchronization of the upper and lower half. This is called the “long-arm pull,” and it characterizes the “slingers.”

Credit: Max Schmarzo and Matt Van Dyke.

On BFC, the bowler begins traveling downward (green arrow–gravitational momentum), then begins to “ramp up” the force placed into the ground to begin decelerating their downward force (red arrow–eccentric contraction). They eventually (hopefully) produce enough force to come to a complete, although brief, halt at their bottom position (blue arrow–isometric contraction), before immediately beginning their propulsion upward (black arrow–concentric contraction) through to front foot contact (spring mass model).

Credit: Max Schmarzo and Matt Van Dyke.

The differences between the lower-level/knee-dominant, and higher-level/hip-dominant fast bowler quickly becomes clear in these two examples. The knee-dominant bowler who lacks stiffness in their tendon is not able to create as much “negative” force as rapidly, as their body understands they will not be capable of overcoming this produced force in an efficient manner. On the other hand, the hip-dominant bowler, relative to the lower-level bowler, is much more capable of rapidly “pulling down” into the optimal back leg/knee-flexed position due to their tendon stiffness and isometric strength. This can be achieved as the athlete is able to “ramp up” their force rapidly, even when this large negative force is applied.

The fastest sprinters and the more athletic fast bowlers and throwers in the world switch their limbs in the air while running (remove-replace action), maintain a stable trunk with a high center of mass (COM), and claw back and under as foot contacts the ground on the outside edge of the foot. This comes from stiffness at the ankles, power at the hips, and stability at the trunk. Due to these three factors, they maintain momentum with every stride.

We know 70% of top velocity sprinting occurs after seven strides, and the remainder is about maintaining momentum and avoiding decelerating on ground contact due to poor technique. This is the same from impulse stride to BFC. As mentioned on numerous occasions, fast bowlers should aim to become better sprinters while becoming strong enough to manage the collision. Spend more time getting your sprinting technique effective and efficient.

Changing the body’s direction of movement at high speeds requires a tremendous amount of eccentric strength to minimize the time of the amortization phase and increase the ability to transfer the horizontal kinetic energy developed in the approach to slight vertical lift in the impulse stride and large gravitational momentum into the front foot contact. However, as previously stated, this is not entirely built in the gym, as specific strength based on the intra and inter-coordination of muscles is the key to technique in a high-octane skill like javelin throwing, fast bowling, and pitching.

Fast bowling relies on the reflexive system more than the muscular system. However, the quality of the reflex is determined by stability and control on impact, which can be enhanced via improved biomotor capacities from training such as shock method and isometric training. I place a lower value and need on concentric-focused training.

Propulsion is a consequential action, not a determining action. The quality of moving forward relies on the quality of initial contact. The delivery stride is determined by the quality of the back-foot contact. Research shows that the delivery stride should be approximately 70% of the athlete’s height. This provides a strong base, allowing the kinetic sequencing to occur more efficiently.

Based on Verkhoshansky’s work, it’s evident that the CNS stimulation received via the contact portion leads to a higher rate of stretch—myotatic reflex. This rate of stretch can be increased via:

 

• • Height of jump into contact – How high you jump into the gather from the impulse stride, which is the flight phase between the penultimate step ground contact and back foot contact. This has consequences.

 

• • Mass of body into contact – How much body weight you carry. This has consequences.

 

• • Velocity of body into contact – How fast you hit BFC. This also has consequences.

 

The magnitude and the rate of stretch will determine the quality of the propulsion phase. Due to the short GCT on the BFC, I discourage bowlers from jumping high to create the CNS stimulation. My advice is that they manage velocity by hitting the contact at max velocity in the approach.

In summary, stiff back foot contact is essential to bowl quickly and, in fact, throw far. It allows a stable pivot point but also impacts the front side/swing leg/front leg mechanics.

3. Brace their front leg on contact and take less time to bring their front foot down from above after back foot contacts.

As a general rule, but respecting athletes with different styles, the fastest bowlers and javelin throwers who throw further brace their front leg. On ground collision they maintain the straight leg, which enables one fulcrum at the hip and a pivot point where first hip rotation, then torso rotation and shoulder rotation, and finally wrist rotation can produce torque and create sequential acceleration.

Due to the ground contact times and the high angular and linear momentum produced, muscles do not have time to have a dominant effect on the completion of the skill. Athletes need to be ready to withstand the impact before it happens. In effect, they need the ability to pre-tense (brace) their muscles before impact. This will be aided by an effective crossed extensor reflexive action from a stiff back foot contact. This co-contraction is integral to the success of bracing on front foot contact. It can be highlighted by full extension of the swing leg/leading leg before impact.

The most important direction for a fast bowler isn’t the vertical but rather the anterior/posterior direction, says @SteffanJones105. Share on X

The most important direction for a fast bowler isn’t the vertical but rather the anterior/posterior direction. The foot comes down from above and doesn’t slide in. A foot plant from above allows the athlete to maintain momentum and limits the decelerative impact on the initial ground contact. Every stride pulls the athlete forward. This is the ideal motion in the approach and on FFC. This is also relevant to pitchers, as the following study highlighted.

According to a recent study, “force imparted by the stride leg against the direction of the throw appears to contribute strongly to achieve maximum throwing velocity.”⁴

The fact that the stride leg applies force against the direction of the delivery means that this force is being applied in a posterior direction. High velocity is maintained toward the target by applying force in the opposite direction.

In order for our fast bowlers to produce high velocities, they must first provide the technique to create a large impulse. The greater the impulse, the greater the velocity created. Not to be confused with the “impulse stride,” impulse is the amount of accumulated force throughout a movement (force x change in time). The faster bowlers spend longer on FFC and create a larger impulse. Due to the limited time to produce force on FFC, it’s not just about how much force a bowler can generate over a given period of time, but also the instantaneous force the bowler can produce.

Impulse has tremendous applications in fast bowling, as the aim is to maximize force production in specific moments (i.e., force produced at the joint angle during each key node in fast bowling). The goal outcome for a fast bowler is to increase the velocity of the ball. To do this, we must either increase the time over which the force is applied or the amount of force produced in a given time. Developing a larger impulse or generating greater force over a set period of time improves RFD, which can increase the likelihood of success. This is why I place a premium on various jumping methods in specific positions and skill stability isometric training, isometrically holding positions and contrasting with a ballistic exercise from those positions.

4. Correct timing, sequencing, and separation of trunk rotation and arm rotation:

It’s the timing of the separation in relation to peak ground reaction forces, not the separation speeds themselves, that differentiate the genuine fast bowlers from others. Faster bowlers experience the separation later, but the greatest stress is experienced closer to or even after front foot contact. As with most skills that are performed at a high level, there is a fine balance between risk and reward. The genuine fast bowler always walks a tightrope between the exceptional and the dangerous. The human body can only tolerate so much force.

There are four main rotational nodes in fast bowling and javelin throwing:

 

1. 1. Pivot turn on BFC, allowing extension of the front leg—more for a knee-dominant fast bowler

 

1. 1. Hip shoulder separation prior to FFC

 

1. 1. Trunk rotation on delivery

 

1. 1. Shoulder rotation on delivery and follow-through

 

For all rotational sports/transverse plane skills like fast bowling, javelin throwing, and pitching, the understanding of sequencing from proximal to distal can be the difference between success and failure. In actual fact, it has to be a priority in your training program. The lack of kinetic sequencing, starting with a pivot/pre-turn at the back foot via an outside edge contact and into hip internal rotation and slightly delayed trunk rotation, accounts for a large amount of exit/ball speed/distance deficiency.

For all rotational sport skills like fast bowling, javelin throwing, and pitching, the understanding of sequencing from proximal to distal can be the difference between success and failure. Share on X

The best throwing athletes use the natural “catapult/sling” effect of the fascial system in the body. The anterior oblique subsystem (AOS) is key to rotational movements in sport. What is it?

“The muscles that comprise the AOS are the global movers of the anterior trunk and the adductors. This subsystem plays a significant role in stabilizing the thoracic and lumbar spine, sacroiliac joint (SIJ), pubic symphysis and hip, as well as transferring force between lower and upper extremities. The AOS plays an active role in all pushing and rotational movement patterns (especially turning in), multi-segmental flexion, and eccentrically decelerating spinal extension and rotation, as well as hip extension, abduction and external rotation (knees bow in and excessive forward lean). The AOS is the functional antagonist of the Posterior Oblique Subsystems (POS)” –Brookbush Institute

The kinetic chain in overarm throwing/bowling is initiated by the heavy proximal segments (the trunk) followed by the lighter distal segments (the arm segments), resulting in the distal segments rotating faster than the proximal segments.³

Based on data taken from Catapult GPS and rotational 1080 Sprint exercises, the majority of fast bowlers have similar trunk rotation speed. Most are above 1,600-2,000 rpm, which is around 6,000-7,800 degrees per second. Converted to linear momentum, this is around 20-30 m/s. This also highlights my belief that nothing in the confines of a gym will ever replicate the skill on the sports field. Specific preparation exercise like a rotational medicine ball throw may reach 5-7 m/s. This why you need to perform the skill itself in variety of ways, underloaded or overloaded, to guarantee a true transfer of training.

However large these speeds are, most bowlers achieve them, within reason. I believe if it’s more than 1,000 rpm, then rotational power is not your limiting factor. If it isn’t, then you need to focus on improving it.

The figure below is based on a study of javelin throwers that identified the distance of the throw correlated with the more distal segments of the sequence. Approach speed, momentum in front foot block, technique, and trunk rotational speeds were similar on all throws.

Toyoshima et al., in a study published in Biomechanics IV, demonstrated that 46.9% of the velocity of the overhand throw could be attributed to the stride and body rotation, with 53.1% due to arm action. So, it’s essential we isolate the upper body and train it explosively, as well as trunk rotation and hip shoulder separation.

Arm speed/release speed is key.

“Inspection of the table shows that the major differences in techniques between throwers occur in the more distal segments. For instance, the peak right shoulder joint linear speeds vary within a range of 1.8 ms. For the right elbow and wrist joints this range increases to 2.0 ms and 3.4 ms respectively. It would seem to be in the latter stages of the deliver)’ that the biggest distinction in the techniques of these throwers are evident. This is not surprising when one considers that over 60% of the javelin release speed generated by the gold medallist was achieved in the 60 ms immediately before release.” –Morris and Bartle

Based on recent research, I firmly believe that ball velocity correlates with “finger release speed.” This is a new measurement from Motus Global, and I think it’s a key performance indicator.

Arm speed has a positive correlation with ball velocity. As you grow, arm speed will decrease due to longer levers. However, the key is maintaining arm speed, as Dr. Fleisig’s study highlighted. Arm speed may be less, but torque (rotational force) is higher. The older you grow, the bigger the segments!

The key is to highlight whether the thrower needs more strength or more speed. Do they need to bowl more lighter balls/spears or heavier balls/spears? Take them to the other end of the continuum to improve their weakness while respecting their strengths.

Performance Relies on Good Biodynamics

I’ve hopefully provided a validation for my theories and methodology in coaching throwing athletes. In particular, fast bowlers in cricket. The key message is that good biodynamics underpin performance, which is determined by the stabilization, separation, and orientation of key attractors sites in the sequence. Both technique and physicality are essential for throwing athletes, so focusing on one over the other will ultimately lead to suboptimal performance and failure.

Both technique and physicality are essential for throwing athletes, so focusing on one over the other will ultimately lead to suboptimal performance and failure, says @SteffanJones105. Share on X

This is why I adhere to what James Smith refers to as the “governing dynamics of coaching.” You need the knowledge of all aspects of human performance to truly have a positive impact on the ultimate aim of transfer of training.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

References

1. Kraaijenhof, H. Methodology of Training in the 22nd Century: An Updated Approach to Training and Coaching the Elite Athlete. 2019. Ultimate Athlete Concepts.

2. Chu, S.K., Jayabalan, P., Kibler, W.B., and Press, J. “The Kinetic Chain Revisited: New Concepts on Throwing Mechanics and Injury.” PM&R. 2016;8(3):S69-S77.

3. Smith, J. Speed Strength: A Comprehensive Guide to the Biomechanics and Training Methodology of Linear Speed. 2019.

4. McNally, M.P., Borstad, J.D., Oñate, J.A., and Chaudhari, A.M.W. “Stride Leg Ground Reaction Forces Predict Throwing Velocity in Adult Recreational Baseball Pitchers.” The Journal of Strength & Conditioning Research. 2015;29(10):2708-2715.

While I spend a large proportion of time advising organizations, teams, and individuals on decisions around performance training and return to sports, I periodically receive requests for consultations on other topics. Although I have never been formally trained in human resources, professional development, or career planning, it is not uncommon for individuals to schedule a consult with me on how to guide their careers in sports, fitness, and/or rehabilitation medicine. In the last two months, however, I have received more requests regarding career advice than in the previous five years.

The list of clients includes students deciding what direction they should take in college, young adults recently graduated from college looking for prospects, individuals who have just started a job in a sports-and fitness-related field, and seasoned veterans who have spent as much as 20 years or more in the sports and fitness industry. It does not matter how old you are or how much experience you have, change is looming its daunting head and staying ahead of the curve has become a common and essential theme. And let’s not kid ourselves: Fear and anxiety are extremely motivating forces regardless of our age, previous successes, or current net worth.

It is apparent to me that many individuals are seriously thinking about their future more than ever before. The events of the past six months have essentially accelerated and amplified the need to take a closer look at our current situation, while also making plans for our future. COVID-19 has given people a moment of pause to reconsider their past choices around their education and career and motivated them to perhaps find a better direction for their careers and lifestyles. This is not simply a sports-related trend but is happening throughout the economy in all parts of the world. The reasons behind such a premeditated pivot are numerous and complex. Some of the primary reasons people have voiced to me over the last few months include:

• Job dissatisfaction – Some people just hate their job or the place they currently work. This is nothing new. However, perhaps being forced to work at home or furloughed for several months has given us the extra time to evaluate our quality of life at work, as well as motivated some of us to look for opportunities elsewhere. Any comprehensive review of our current job situation will require an examination of opportunity costs. Is the time spent at work taking me away from something I would much rather be doing?

If something is really bothering you about your job or workplace, perhaps now is the best time to implement a change and start fresh. Many individuals who were required to travel frequently as part of their job are now finding out that they didn’t really need to travel that much. They also realize the travel was exhausting and relatively unhealthy, impacting their ability to exercise regularly, eat healthy, and get enough consistent high-quality sleep. But this realization wouldn’t have occurred without the global pandemic. The cure for unhappiness almost always involves a significant transformation that could very well be accompanied by some short-term pain and anxiety, but ultimately will lead you to a better place over the long term.

• Job security and career stability – Sport has always been a bit of a precarious career path in terms of job security, particularly as you move further up the performance ladder. Pile on top of that fact the possibility that your job could be at risk due to budget cuts and organizational restructuring as a result of declining revenues, and you have a lot of anxious coaches and staff working for professional teams or universities. 

While sports will always be around and likely won’t go the route of Blockbuster Video, the abundance of jobs and associated pension plans and benefits that have been enjoyed in the past may not be part of a new reality moving forward. And, as we have found, circumstances can change at the drop of a hat, with “non-essential” positions being deemed expendable. If you want to continue in sports, how can you future-proof your career to minimize uncertainty and maximize stability, while also having an adequate quality of life away from work? This is a big question for many in the sports world.

How can you future-proof your career to minimize uncertainty and maximize stability, while also having an adequate quality of life away from work?, asks @DerekMHansen. Share on X

• Financial concerns – There is no question that a global pandemic can keep you up at night thinking about your health and well-being, but if you also happen to be in a sector that is significantly impacted by lockdowns and social gathering restrictions and prohibitions, not much sleep is being had. People who have had the luxury of a good-paying job and have saved and invested their money wisely are not taking as big of a hit during this time.

However, there are also lots of people working in sports and fitness who did not bring home large paychecks prior to COVID-19, with many carrying tremendous student debt that was very difficult to pay down even at the best of times. As such, the anxiety around financial security and future prospects is reaching an all-time high. While many people considered working in high-performance sports—at any cost—a dream job, pragmatism has taken hold during this time and forced people to rethink their future.

• Family life and time commitments – One of the more significant factors in people re-thinking their careers is that COVID-19 has given them more time with family. Spending time with immediate family over dinner, playing board games, or watching Netflix shows late into the evening is something most people have never had time to do. If you don’t have a family close by, maybe you’ve had more time to do things you truly enjoy on your own schedule and by your own rules.

Many of my friends have used the free time to explore the outdoors, sign up for online courses, brew their own beer, learn a musical instrument, or crush new video games. Almost everyone has acquired an enhanced awareness of personal time over the last six months, and this fact will most definitely influence future decisions around job selection and how they value time spent outside of their jobs. While some people will still consider 14-hour days and full weekends at work a badge of honor, others are carefully rethinking how they spend their time during and away from work.

It is important to note that most of the inquiries I received over the past few months were from individuals who wanted to stay within sports and fitness, and not flee to another industry or field. The joy and satisfaction that many people derive from these fields are apparent. While this disposition narrows their options considerably, there are still opportunities to reshape their careers in ways that accomplish all of their goals around time, family, finances, and security.

This article represents a synopsis of the advice that I have provided to clients over the past few months. The same themes and prescriptions are universal when advising individuals on creating opportunities for themselves and bolstering their chances of being successful in any pursuit they choose.

1. Develop One or Two Distinct Areas of Expertise That Differentiate You from the Competition

Nobody likes a know-it-all. So why are we all trying to be experts in everything? Having a good general knowledge of many things is useful if you want to be socially functional at parties and in engaging Zoom chats with strangers. But in the world of job hunting and career development, having a well-defined specialization is going to attract much more attention and push you to the top of the pile when it comes to persuading potential employers or clients. Niche development is critical in a world where everyone is trying to become an influencer or cyber-celebrity and the ways to connect with an audience or potential market grow every week. The age of the Renaissance man or woman has gone the way of the cassette tape, and specific expertise and skill sets garner far more attention, particularly on social media.

In the sports performance world, I have spent more than 20 years developing my reputation as a sprint and speed expert in working with some key sports. I sought out the best mentors to guide my development and put myself in situations where I was constantly tested. When it came time to promote my expertise, much of the heavy lifting had already been done. And even within the area of speed development, I am known to provide a very specific approach to achieving gains with athletes of all ages and abilities.

As an offshoot of that pursuit, I gradually became more involved in using my sprint-based approach for rehabilitation clients and return-to-sports applications. Hamstring injuries were an early area of focus, but that approach also quickly evolved into dealing with all types of injuries in a timely and effective manner. As such, I am often sought out to address any injuries related to sprinting, running, general locomotion, and biomechanical interventions. I am not just a “coach” or “rehabilitation professional” but seen as a highly specialized professional who has earned a proven record of achieving results when my distinct services are called upon. But simply being known as a “speed expert” will not result in much demand for my services these days, especially when more and more individuals now adopt that title, whether it is gained through merit or not.

It is still immensely important to have a well-rounded base of knowledge, though, giving you the ability to problem-solve on a broad scale. These skills will not only provide you with the ability to speak intelligently on numerous subjects but also afford you advanced administrative abilities to hire the right specialists to fill any gaps in a team or organization. Because I am in the midst of some significant home renovations, this concept has been staring me straight in the face the past few months. While I have some general carpentry and plumbing skills, and I can change a light bulb with extreme efficiency, nothing beats bringing in a trained expert to get the job done right and on schedule. The downside is that my wife, after watching the tradespeople whip through projects, now knows that I am extremely average and horribly slow at most things related to home improvement.

2. Find a Situation Where Your Expertise and Contributions Are Truly Valued

We have all been hired for a job where over the first few weeks everyone showers us with compliments and tells us how great it is to have us on board. “We are so lucky to have you on the team and we can’t wait to start working together with you!” Unfortunately, all good streams of bullshit come to an end and reality kicks in. The honeymoon is over, and you are just another working stiff like the rest of them.

When someone in a leadership position tells you that they value your involvement and contributions, be sure to take a deep breath and wait. This type of lip service should make no impact on your trust, confidence, and commitment until you actually experience the administration supporting you with clear intent, actions, and results.

I have had many instances—more than I can count on two hands—when administrators have told me that I am a valuable member of the team, while in the next breath telling me that my budget has been cut, wages for assistant coaches and interns were not available, and my facilities would not be upgraded anytime soon (i.e., in this century). Then they’d hire a new coach who woud ask me why our weight room is so crappy, insinuating that it was my fault. If this is your current situation, plan an exit strategy as soon as possible. It will not improve anytime soon.

If you find a situation where your expertise, opinions, and ideas matter, it will be clear from day one and continue through your entire journey with that organization. If they give you promises and compliments, and the actions that ensue do not reflect those sentiments, you should expect it to continue unabated. Just as you do with your athletes and clients, you should do the same with your superiors and colleagues. You assess their actions from second-to-second, minute-to-minute, session-to-session, and year-to-year. Their actions give you more than adequate information regarding their intentions and their commitment. If they truly value you, they will treat you accordingly regardless of any events taking place outside of your control.

3. Create and Cultivate a Credible and Professional Social Media Presence

Believe it or not, I still have people tell me, “I don’t do social media. I just can’t bring myself to do that stuff. It’s so superficial!” Nobody is asking you to post stories about your pet rock collection, your high school dance moves, or clips from your spur-of-the-moment trip to Thailand with your old college buddies. But if you want to build a reputation around the good work that you do, social media is not a bad place to showcase your talents and get the word out.

If you told me five years ago that Instagram would be one of the best ways to connect with people in the industry and create a positive impression of my work, I would have said you were crazy. But, like it or not, social media content is currency these days. It is your billboard, your neighborhood flyer, your resume, and even your background check. Plus, it is relatively inexpensive to effectively connect with potential employers, customers, or clients. It just takes a commitment and a very basic knowledge of how it works.

Like it or not, social media is currency these days. It is your billboard, your neighborhood flyer, your resume, and even your background check, says @DerekMHansen. Share on X

The other side of the coin is that you must treat social media like “The Force” and use it wisely. When I use the words “credible” and “professional,” I refer to the quality, merit, and precision of your content, as well as the clarity and persuasiveness of your delivery. You do not want to come across as a used car salesman, a snake-oil peddler, or an eccentric, outrageous lunatic, regardless of how many likes and followers you derive from that approach.

In many cases, the quality of your content and your character will be on full display and may take the form of your initial “virtual” job interview before you actually get a real job interview. Accordingly, you have to treat your social media presence as a long-term investment in your reputation and personal brand. The more consistent quality information you provide, the more you will add value to your overall reputation. Social media is not going away, and more and more people are finding it an efficient means of doing their research and gathering information.

4. Do Not Undervalue Your Services and Contributions

“Will work for food” and other memes will not help you in the long run. While we all understand that paying your dues is all part of the career-building process, there has to be a point where an individual draws the line and puts themselves in a better situation. As soon as you begin to buy into the hype that you must sacrifice your earning potential for a long period of time to get a sniff at a career in high-level sports, you have devalued your personal worth and wasted a lot of time.

Unpaid internships or living expense stipends might be acceptable for a brief period of time when you are trying to accumulate some minimal volume of experience and learn your trade. We have all volunteered for a brief period of time to earn work experience and get our feet wet. But once you have completed your education, earned your certification, and amassed adequate work hour totals, it is time to find a job that at least pays you an acceptable entry-level wage and start building your life. At some point in your career, you have to establish a value for your time and effort that you will not compromise, regardless of how enticing the job or project may appear.

We see it all the time when professional athletes and their representatives negotiate their contracts. They often comment that they only want to be paid what they are worth compared to others at their position in the league with similar statistics. We can all take a page out of their book by researching what others earn in similar positions with similar qualifications and skills. Doing your homework and learning what others are being paid is critical in any compensation negotiation. Precedents are set in professional sports all the time, and your earning potential should be no different. Build a case for your request and make sure to check all the boxes.

In some cases, you may have to take a short-term pay cut in order to get a chance to demonstrate your abilities. It would be no different than Cam Newton signing a contract with the New England Patriots for a base salary of $1.05 million ($550,000 fully guaranteed) when he had previously made an average of $13.5 million per year in his previous nine-year contract with the Carolina Panthers. He experienced some injury issues in the past, and this is now his chance to get another shot with a good team to show his worth, albeit at a significantly lower salary.

This year, he may demonstrate his worth once again and sign a future contract worth more than $20 million per year if all goes well. But make no mistake about it, playing for $1 million per year—with incentives to make as much as $7.5 million for the season—is not working for food. It is a calculated strategy that could work out well for both parties. Please think about this example when calculating your own worth in wage negotiations and considering a position for employment, keeping in mind how it will set you up for the future. If there is no reasonable plan or progression outlined, then stop and press the reset button.

5. Write Frequently on Your Areas of Interest, Experience, and Expertise

In a world where video is taking over a larger and larger chunk of people’s attention spans, do not underestimate the power of the written word. People who occupy positions of influence and power within organizations tend to be the ones that take the time to read, and putting something down on paper always helps to consolidate your credibility, knowledge, and influence.

Sometimes you can assemble an article on your anecdotal experience and draw conclusions from those cases. Other times, you may want to cite other experts or provide references to research studies that support your assertions. If you are also able to provide charts, infographics, or other visuals to clarify and support your positions, you will only make your articles more attractive and enjoyable to read. It also adds a degree of professionalism and polish to your work that others can recognize and attach to your brand.

Forcing yourself to write articles also hones your general communication, planning, and organizational skills in a way that crosses over to other tasks. Putting down your ideas on paper and finding the right words to get your points across is helpful for everything from presentation preparation to writing proposals for clients, as well as preparing you for larger projects such as book chapters and even an entire book.

My own forays into article and book writing haven’t been incredibly lucrative by any means, but the experiences have improved my overall concentration and focus around communication and presenting my ideas. There is also an intrinsic satisfaction that comes with publishing an article or book that has a more lasting impact than any other media production that I have been involved with. It is also important to remember that an innovative, well-written article will be on the internet forever for everyone to see and associate with your name.

Don’t wait for someone to ask you to write an article. Take the initiative and start a simple blog to get your ideas out to the public. Publish regularly but take your time in formulating your topics and assembling your composition. Treat the writing process as you do your physical exercise program and understand that improvement can only be accomplished with deliberate planning and consistent implementation of good form. And just like exercise, there will be days when everything comes easy with the sentences flowing out of you like a waterfall, but also days when it feels like you are trying to draw blood from a stone.

6. Get in Front of an Audience and Communicate Your Thoughts on a Consistent Basis

While it has been much more difficult as of late to do any in-person presentations or seminars, the exceptional value of putting yourself in front of an audience has not diminished. Video conferencing has allowed us to put ourselves in front of many more people from all parts of the world from the comfort of our own homes. Despite the fact there is an awkwardness to video conferencing that makes the experience somewhat artificial and fragmented, it still requires you to perform on demand and captivate your audience. Because there is no requirement to travel, there should be far fewer obstacles to interacting in real time with individuals.

Any live interactions, regardless of the medium, can be beneficial for your professional development, particularly when you are tasked with leading the discussion. The objective of any event is to sharpen your presentation skills and effectively communicate your ideas to others. Just like any other skill, repetition helps lead to mastery. Public speaking and presentation skills are no different. Practice makes permanent, and if you have the discipline and motivation to hone these skills, practice will gradually approach perfect.

The COVID-19 pandemic hasn’t forced us to replace our means of communication and interaction as much as it has accelerated the inevitable trend to expand and proliferate digital communication and presentation technologies. These methods of communicating, teaching, and sharing information will not go away. The future has arrived abruptly, and it is your responsibility to embrace these new mediums and use them to your advantage as part of a pivoting strategy.

7. Become Extremely Competent with Technology, but Don’t Rely on It

Very recently, I converted all of my in-person Running Mechanics Professional courses to an online platform. While it was a fascinating journey of learning the potential and functionality of the platform, most of my time went into improving the composition, organization, clarity, and delivery of the content. Regardless of the fact that everything will be delivered via a virtual platform for the time being, I found myself spending the majority of my time and energy enhancing the product itself. When the time comes to provide a hybrid of in-person and virtual delivery, the course itself will provide much more value for the participant regardless of the instruction medium.

Learning how to use technology efficiently and effectively is much more important than learning about the technology itself. As a lover of cameras for photo and video applications, it is very easy for me to get caught up in the new technologies arriving on the market every few months. More robust specifications and technological innovations are always sexy at first. However, a greater understanding of light, composition, editing, and storytelling will always produce far better results than hardware. Technique is always more important than tech, no matter how you slice it. People were doing great things well before advanced technology was available, in the creation of fine food, music, movies, and even sports.

Technique is always more important than tech, says @DerekMHansen. Share on X

When it comes to working in sports, there is a fascination for everything from wearables to data collection and visualization systems to apps that are intended to optimize all aspects of your life. The combination of hardware and software products available to professionals in the sports, fitness, and rehabilitation fields is absolutely dizzying. But I always fall back to the same question when discussing new technology with clients: How is this going to make you better?

Answering that question requires not only that you know how the technology works, but more importantly, that you already understand how to make people better without the technology. Most of the time, the technology will help you to capture a performance, speed up the evaluation process, manage the data or communicate faster, and target to a broader audience. If you are able to effectively merge the precision of your technique with the efficiency of tech, it is a good bet that you will get better and enhance your overall marketability in whatever field you choose.

8. Seek Consultation with Someone Who Has Been There

There is a lot of buzz around mentorship these days. Every young professional has been encouraged to seek out and connect with a wise guru to guide all aspects of their personal and professional development. While everyone else tries to find their own personal Yoda to complete their training, my advice would be to seek the counsel of one or more experienced individuals who have lived through a difficult career decision or life change successfully and listen to their perspective. They need not be a longtime mentor or a guru, but simply a real person with their own story of challenge and choice. Some of these people should be from your industry, while others should be from completely different ones. Increasing your sample size will enhance your chances of identifying an appropriate solution for yourself.

I have been lucky to have true professionals and gentlemen such as Al Vermeil, Rob Panariello, and Donald Chu to consult regarding the hard decisions they’ve had to make in their careers. None of them has ever told me what to do or provided me a specific prescription. That’s not how this works. Taking time to listen and hear their stories about occasions when they had to make a critical decision that carried significant risk is an extremely valuable process. In each case, these wise individuals shared how they carefully weighed the pros and cons of their decisions before taking a precarious leap. These types of sincere interactions can boost your confidence around your own decisions, reinforcing the fact that we all have to endure some degree of anxiety around difficult decisions and life changes.

Having a network of experienced individuals who you can lean on once in a while is invaluable, but it also takes time to develop and gain a level of trust between parties. While I have always respected the process of trial and error in many aspects of my career, I can also attest to the fact that many of my current approaches are the result of guidance from people who have walked many more miles in the shoes of life.

9. Don’t Wait for Someone Else to Save You

I still believe there is a prevailing attitude out there by many who truly believe the right situation will just fall in their lap. I even see this with many of my friends and the way they conduct their businesses and careers. They truly believe that one client, organization, or institution will throw money at them or give them a dream position that will last them through to retirement because of a few great ideas they have or a handful of successes they’ve managed to achieve. I’m not going to say that never happens, as we have all witnessed the private trainer working with a star athlete rise to prominence as the star wins more championships. But coat-tail riding is an extreme sport and doesn’t always result in sustainable employment and happiness.

Waiting for someone to save you is not a viable strategy. As soon as you rely on others for your well-being and success, you create a massive vulnerability in your career plan. The more self-sufficiency you weave into your personal development plan, the more resiliency and agility you will build into your overall character and approach. There are some people out there who will sincerely be concerned about your well-being. Of those people, maybe a few will actually be able to help you. But most will not. Most people really don’t care about whether you succeed or not, as they are much too busy worrying about their own situation. This is the reality that you must factor into your overall strategy if you truly wish to future-proof your career.

Develop an Effective Pivot

One of the common threads of these points is the concept of time. It takes time to get to a place where all or most of these recommendations align and put you in a place of greater opportunity and broader adaptability. A lot of people use the term “pivot” as if it were an instantaneous decision and reactionary move, as if a light bulb was switched on allowing you to pivot quickly to avoid hardship and place yourself in a more advantageous situation.

Like any agile movement in sports, you must develop an effective pivot over time through careful planning and precise repetition. When an effective pivot is required due to a change in circumstances, the abilities simply appear on demand, almost reflexively, and the transition is smooth, easy, and successful. This is why, in hard times, the people most equipped to pivot are those who are already successful, possessing all the prerequisites for adaptability. This is not about creating what many people refer to as a “side hustle” or “moonlighting.” It is about cultivating diversity and adaptability with your skills in an effort to create a sustainable and enjoyable career.

No one can plan for a sudden calamity (or in this case, a global pandemic) in a manner that completely protects them from harm or setback. However, just as you would do everything in your power to minimize the risk of injury for an athlete through comprehensive preparation, you are making arrangements well in advance over time to buffer yourself from any potential harm. Careful and meticulous preparation makes pivoting much easier when called upon. And guess what? Sometimes we get injured regardless of the hard work and preparation. But that accumulation of both physical and mental work will help us to climb out of any hole that we find ourselves in. “Career injuries” are no different than sports injuries. They both require a positive mindset and an effective plan to get you back on the field of play.

Career injuries are no different than sports injuries. They both require a positive mindset and an effective plan to get you back on the field of play, says @DerekMHansen. Share on X

Even though sports are considered non-essential services when compared with healthcare workers, law enforcement officers, and grocery store staff, there is some stability in knowing that civilization simply cannot go without sports and entertainment for an extended period of time. We have seen this phenomenon take place as we sit back and enjoy playoff basketball and hockey and marvel at the playmaking ability of NFL stars. Ensuring that people consider you indispensable may take some time and effort, but it is certainly possible.

I remember, straight out of college, one of my first bosses and mentors discussing the concept of “job security” with me during a job interview. At the age of 25, I told him I was interested in finding a place of employment with good job security. His reply was simple and direct. “If you are very good at what you do, you will never have to worry about this fleeting concept of job security or your career.” These are words to live by regardless of your age or your field, even in the presence of a global pandemic.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

I am a big believer in the concept of the “growth mindset.” That doesn’t mean jumping on every new idea or piece of sports performance technology that comes along, but I believe that it means to be in constant search for best practice.

I heard a coach say recently, “If your ‘why’ is because that’s the way you were taught by your coaches to do it, or you did it that way in college, it’s probably not currently the best way.” I believe in that philosophy. Do I believe that just because it was done in the past, it’s not effective? Not even a little bit. That is obviously not the truth. It’s not about what was done, in many cases. For me, it’s about the why. Why is how we do things the best way for our athletes or our program?

That question, combined with a drive to stay on the cutting edge of our profession, has led to a daily pursuit of professional growth. I can assure you that after I retire and am asked, “Did you coach for 40 years, or coach one year, 40 times?” I know what my answer will be. My journey will not have allowed me to learn everything about this wonderful field we work in. My goal, however, is to learn as much as possible and continue to grow and adapt.

The best way we know how to do things is (hopefully) how we do them today. That doesn’t mean what we do today will be the best way forever, says @YorkStrength17. Share on X

The best way we know how to do things is (hopefully) how we do them today. That doesn’t mean what we do today will be the best way forever! What if we were wrong? What if there is a better “why” out there? The growth-minded coach will ask those questions every single day.

“Meathead Football Coach” Beginnings

In the “era” I began coaching in (1990s), there was no real thought process about a strength coach or any evidence-based approach to sports performance at the high school level. I was given the responsibility for our football weightlifting program because I was the biggest, strongest guy in the group. Looking back, I can tell you without a doubt that looking the part does not equate to being qualified.

I was in the phase of my career where the only reason I knew something was “because that’s what I was taught.” I was in the parrot phase. What did I know? A solid canned program in Bigger Faster Stronger. It was effective in the fact that our athletes increased their strength. We broke records in the weight room every day. Looking back on those days, though, I have absolutely no way to know if what we did actually improved our athletes. I know we got stronger, and at that point in my journey, that was good enough.

In 1999 I became a graduate assistant football coach at a D2 school. Much like when I played small college football, we did not have a dedicated strength and conditioning coach. Instead, we had a staff member whose job included the role. While I didn’t have anything to do with it (other than observation), it was at this point I was first introduced to the idea of a more holistic approach to development. We had a well-thought-out speed program, we timed, and we had a plan for yearly development in most aspects. While the “why” of what we did still escaped me, I was beginning to understand that there was more to the process than getting as strong as possible and hoping it worked out.

I continued down that path for the next few years. While I was learning, I was still holding on to a lot of the ideas I’d learned as an athlete and early in my journey. I chased max strength and viewed a number my athlete could hang on a record board as a successful job with athletic development. Today, that seems archaic and shortsighted.

Video 1. Young athletes who are prone to common faults with lifting will rapidly benefit from bar path feedback. The Vmaxpro system is perfect for visual learners.

My margins of knowledge limited my ability to see past those ideas. Most people fail when they travel outside their margins of knowledge. I was failing my athletes because I stayed inside those margins for too long. I never stopped and asked, “What if what I’m doing isn’t the best way to do it?”.

I believe I had a growth mindset at that point. My issue was that the growth I chased was as a football coach. I was comfortable with what I knew about the weight room. I was bigger and stronger than most people I knew. At that point, that was enough for me. I learned a great deal about technique and the “how” of athletic development during this time period, but I still was not chasing the “why.”

Expanding Margins of Knowledge

That all changed in 2008 when I was fortunate enough to begin to work with a coach who wanted wider margins when it came to athletic development. Luckily for me, he wanted those wider margins for his program, but he personally didn’t want to take the time to pursue them. Instead, he turned to the guy who was already running the weight room. Our head coach called me in and said, “You do a great job in the weight room. I want us to do the best job. I want you to make this your thing. I want us to be doing the best possible job we can be doing. I want you to be our strength coach, not just a football coach who runs the weight room.”

I was pumped! I’d already been dabbling in reading and expanding my margins of knowledge. Now I was being asked to make it my mission to blow those margins wide open. It was time to pursue the “why.” I won’t tell the story again here because I’ve written and talked on multiple podcasts about it, but the next week I was introduced to Ethan Reeve at Wake Forest University. My journey quickly shifted. I can point to that day as a life-changing moment that brought me to where I am today. I began chasing the “why” and asking every day, “Is what I do the best way to do it for my athletes?”.

The VBT Journey

This leads me to the motivation behind this article. My journey has led me to a new and exciting “why.”

I have been very happy, for the most part, with the VBT device I have used over the last few years. The PUSH 1.0 was frustrating, for sure. The arm sleeve really caused us slowdowns. Connections were often inconsistent. Our athletes never really bought into the meter being attached to their body.

The 2.0 was a huge upgrade. It was attached to the bar and stayed connected. It was user-friendly and didn’t miss reps. I was very comfortable with the device. In fact, I was not necessarily seeking out a new VBT device any more than I was seeking out a new career path the day I walked into Ethan Reeve’s office. In reality, that is often how change begins: not with a loud bang, but with a conversation with someone who owns knowledge that you realize you desire.

That is often how change begins: not with a loud bang, but with a conversation with someone who owns knowledge that you realize you desire, says @YorkStrength17. Share on X

As I said, I was satisfied with the VBT device I had been using for several years. The PUSH band gave me velocity and power output data. It allowed me to test jumps. As a coach who prides himself on the “growth mindset,” I try to ask myself often, “Am I sure what I am doing for my athletes is the best way of doing it?”. Of course, the caveat to that is “that fits my budget.”

I’d tried the FORM collars when I was told how great they were. They never worked right for me, and now I have two sets of the most expensive bar collars known to man. Of course, I would have loved to try GymAware or Tendo, but those units are well out of my budget. So, I moved forward with a product I was quite happy with.

One day, a colleague and friend called me out of the blue and asked, “Why would anybody knowingly use a VBT device that didn’t give bar path data if that was an option within the same price point?”. This was not the first time he had asked me questions like this. In fact, calls like this have become a welcome part of my growth as a coach. Comfort is the enemy of growth, but I was very comfortable with PUSH, even if I refused to say that out loud. Was it the bar path feature that would get me past that comfort level?

Bar path was something I understood to be important. I coached it and was coached about it within the realm of the Olympic lifts. It’s obviously important in other lifts as well. The shortest path is a straight line, and when pushing a heavy weight off your chest or up from a squat, the short path is important. However, when I heard “bar path,” all I could think of was trying to use a video app on my phone to record a lift and review it. This is fine when you train a single athlete but impossible when coaching in a large team setting.

I had no idea just how impactful a metric this could be. Then I began to hear about Vmaxpro, a company out of Germany that would soon release a device in the U.S. And I heard about it and heard about it. The anticipation was building.

In the meantime, I was provided with the resources to compare other platforms in the same price range. All of them left me feeling pretty disappointed and, frankly, underwhelmed. Missed reps and long pauses. Connection issues. Exercise limitations. I just didn’t see anything that would get me out of my comfort zone at the price point I could shop in.

The True Impact of Bar Path Technology

The power of the bar path tool became clear when I began looking at the media coming out as coaches around the country started to use the Vmaxpro. This wasn’t a recording of the movement that got reviewed after the lift; this was instant feedback that allowed for adjustments within the set. The video component and reviewing abilities are there, but they are combined with live data.

It was with great anticipation that I finally received my device. The more I played with it, used it, and tested it, the more the realization of what I’d been hearing hit home. The Vmaxpro is not just a VBT device—it’s a digital assistant coach. In a team setting, this tool will not only “coach” your athletes, it will empower them with knowledge.

The Vmaxpro is not just a VBT device—it’s a digital assistant coach. In a team setting, this tool will not only “coach” your athletes, it will empower them with knowledge, says @YorkStrength17. Share on X

Yes, I can explain how the better the bar path, the more load the athlete can lift. As the coach, I could preach about how the better the path, the more power the athlete can develop. However, this device allows us to show the athlete these truths LIVE, in real time. Impactful and meaningful modalities are rare finds.

I could see very quickly the potential here to make every athlete I coach better. When my athletes began to understand velocity and power output data, we got better because it improved the intent due to the competitive nature of athletes. It also led me to have to explain how sacrificing technique for speed was counterproductive. What about the bar path data was going to be that for us?

My first thought when I saw the power of live bar path data was that that issue would be eliminated by athletes understanding the process, not just by being told how it worked. They understand velocity and power because they can see the results in front of them. Now they would also understand technique matters just as much because those results will be combined with the bar path, proving to them how much better those numbers are with correct technique. The athlete will see the data from each range of the concentric movement, color coded to give them instant feedback on sticking points to focus on.

Squat depth could no longer be debated! Think about that one for a minute. How many times have most of us said to our athletes, “You didn’t get to parallel,” only to have them argue or not believe us? During my first year at YCHS, I had to have a football player REMOVED from my class because he became so irate with me for refusing to accept his half front squats! That goes away with this device.

If you use hang cleans (as I do with my upper level athletes), you can attest that the #1 reason our kids miss a lift is they let the bar get too far out in front, can’t pull themselves under the bar, and then can’t get it racked. Explaining that over and over has proven ineffective. So, we use video within set feedback, which is time-consuming and usually not instant. With this device, it is. I’ve already seen it in action.

Video 2. The Vmaxpro can be used for nearly any barbell lift and works with both iOS and Andriod environments. CoachMePlus was the first company to integrate with the device.

We all understand the power of educated and motivated athletes. The idea of “gradual release” of control that leads from a coach-directed and -led room to an athlete-led room is an educational standard most teachers strive for. Just as in any classroom, when the students run the process and the teacher is just the guide, there will be greater levels of impactful learning and growth. Instant visual feedback on bar path, in addition to visual and audible feedback on power output, velocity drop, and many other data points, is a giant step toward that athlete-led culture we seek.

Instant visual feedback on bar path, in addition to visual & audible feedback on power output, velocity drop, and many other data points, is a giant step toward the athlete-led culture we seek. Share on X

Picture that first time one of your athletes says to their buddy, “Man, you might have had me. It looked decent but look at that bar path? You slow.” That will make an instant impact on the athlete’s focus and attention to technique. And that, in turn, will make them better.

What’s Next?

My journey through the ever-changing and often complex world of velocity-based training is far from complete. I can tell you that, at this moment, the use of Vmaxpro as our device of choice for VBT is our best practice. The potential for expanding the use of VBT within our program has grown exponentially.

My thoughts as I am here remotely working with our athletes have turned to what our VBT protocol may be when we get back together. Those thoughts include how having this device will help even my younger athletes become movement efficient and proficient after a historically long layoff. In fact, technique proficiency is one of the big hurdles my athletes have had to get over to earn their way in our VBT program.

Here we go again, but I have to ask myself WHY I would have a device that can give live feedback to an athlete that will take them down the path to proficiency and beyond but choose to limit its use? VBT is not “speed” work. Sprinting is speed work. Velocity-based training is a modality for strength and power development.

If I could have my younger athletes, whose main focus is developing strength, also being given impactful feedback on appropriate intensity based on their actual readiness to train each day, I’d be crazy to not take advantage. Those same athletes are being taught intent and maximum bar speed with each intensity in preparation for the use of VBT as juniors and seniors. If bar path feedback builds their technique faster, imagine what velocity data will do for intent.

One battle we have with our young athletes is they don’t understand that missed reps and adding too much weight to the bar will actually stunt their adaptation. Now we can give them a visual to follow. Don’t say a word about “displacement.” Just show them the chart on the device and say, “Keep the bar as close as you can to that line.” When they ask, “Can I add weight?” I can say “Absolutely! You can add as much weight as you like. Until that voice tells you that you’ve dropped below .35 m/s.”

One battle we have with our young athletes is they don’t understand that missed reps and adding too much weight to the bar will stunt their adaptation. Now we can give them a visual to follow. Share on X

Now we have INSTANT focus on technique and intent. They will try to move as much weight as they can at .35 m/s, but they will also begin to grasp the idea of “too heavy.” An added bonus? They will always work in the correct zone of intensity based on their actual readiness for that day. This is impactful data on a rep-to-rep, day-to-day, and week-to-week basis.

I was told once that I was “just a high school coach” and not a sports scientist. Although it was meant (I’m pretty sure) as a slight, it’s true. I am just a high school coach and not a scientist. I have a level of experience and understanding of the use of velocity-based training with a high school team population. I understand and am comfortable with the correlation of intensity and average velocity. I understand how power output affects transfer. I also never want to stop learning. Comfort is the enemy of adaptation.

Vmaxpro has opened a whole new Pandora’s box of possibilities for learning and growth. That won’t make me a scientist, but it will make me a better coach and allow me to grow and adapt. This, in turn, will make the athletes who count on me and trust me the best they can be. And that is really the destination for this journey after all.

What the person who said this missed was that “just a coach” describes a whole lot of us. In fact, I’d guess that a large chunk of the future affordable-range VBT market will be filled with coaches just like me, especially at the high school level. Most of us are companions on that journey to best practices.

Velocity-based training is something that has moved well past the “fad” stage and into the best practices range of doing things. I write for SimpliFaster because I embrace being a voice for us “just a coach” coaches. I enjoy being the bridge between sport coaches who may not have a deep background in sports performance and the guys who are coaches AND sports scientists. I enjoy being able to just say what I feel about a topic, and I even like the healthy debate that it sometimes leads to.

I can also say with absolute certainty that Vmaxpro will make me “just a better coach” going forward, says @YorkStrength17. Share on X

I was inspired to write this article because I have had countless conversations about the “why” behind my move to Vmaxpro. I hope I have given you insight into the journey that led me to where I am today with VBT. I can also say with absolute certainty that Vmaxpro will make me “just a BETTER coach” going forward.

It’s not that I don’t feel PUSH is a quality product—I used it and enjoyed it for several years. If Vmaxpro had not come along, I’d probably still be using it. The “why” behind my change in direction is simply that Vmaxpro is a better fit for our program.

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With the recent boom in technological advances, it is becoming increasingly common practice to use equipment that measures various aspects of athletic performance to follow progressions from baseline throughout the training process. Some of these metrics include velocity, timing, vertical jump height, distance, power output, bar path and bar speed, ground contact times, and much more.

The presence of these devices has been shown to increase intent and motivation, which positively affects performances in training, as athletes are in a perpetual state of chasing personal records in each measurable statistic. Many of these personal bests are then championed on social media by coaches and athletes from all over the world, whether in an attempt to advertise the effectiveness of their program, demonstrate principles of different programs sweeping social media, or in some cases, for trainers or coaches to “flex” their superiority over other coaches posting similar metrics for all to see.

While chasing personal bests has a great positive effect on performance, there are unintended and often undetected consequences of this approach to training, says @BrendanThompsn. Share on X

All personal bests deserve to be celebrated, and I applaud all of the coaches that do, regardless of their motive. What I will say, however, is that while chasing personal bests has a great positive effect on performance, there are unintended and often undetected consequences of this approach to training.

PR or Bust

How many practices have large numbers of athletes who do not hit personal bests at all? How many whoo-hoos and hoorahs are distributed among those athletes? Must an athlete run a personal best to get that response from their coach? What about the athletes who follow their coaches on social media and never see their name mentioned because they don’t run personal bests at practice? Are these athletes now feeling undervalued in their respective programs because they aren’t good enough to earn celebrations either in practice or on social media? There may be personal bests for some athletes, but for the vast majority, running a personal best every day is not a sustainable reality.

The PR-or-bust mentality polarizes athlete responses to training and affects subsequent reps within the session as well as after. It also sets these athletes up to revolve their self-worth around this idea of absolute success or absolute failure. While at first glance this may not seem like a major issue, how many athletes run personal bests every single practice?

If an athlete ran a 0.01-second personal best every practice, they would eventually be faster than a cheetah and approach the speed of light. While it would be amazing if this was something we could achieve as humans, I don’t believe our anatomical structures or physiological capacities will be ready to produce those kinds of forces any time soon.

I take particular issue with this because I, too, fell victim to this PR-or-bust approach to training my athletes. I celebrated personal bests while chalking up “shortcomings” as something that I could not control. I convinced myself that it must be something athletes were doing outside of training that affected their performances.

While my inclination could have very well been true, it did not sit well with me to see my athletes leaving training sessions with their heads down in disappointment. After several weeks of reflecting on this issue, I began wondering if there was anything I could do in training to help resolve this unintended consequence of a culture that equates achievement with obtaining personal bests while carelessly leaving behind those who appear to have plateaued or regressed.

By only placing extreme emphasis on absolute maximum running and only measuring a couple of variables, such as the fly 10-yard sprint or the 40-yard dash, we severely limit opportunities for athletes to see growth. If they do not hit a personal best that day in either of those metrics, they are kind of left reeling and wondering what they did wrong to not be at their absolute best every single day.

By only placing extreme emphasis on absolute maximum running and only measuring a couple of variables, we severely limit opportunities for athletes to see growth, says @BrendanThompsn. Share on X

I thought to myself that if I could create more opportunities to run personal bests, it would fix the issue and restore motivation, as well as perceived self-worth, at the conclusion of our sprint sessions. So, I started timing each segment of each rep.

For example, a 2×20, 2×30, 2×40 would include Freelap data from each 10-yard segment of each rep, the total automatic time, and the total hand time. Initially, it worked, but eventually the athletes plateaued again. With that, their moods regressed, and the dopamine surges came less and less frequently. I was still conditioning them to behave in this fashion by the way I structured my data collection, and this was now the most obvious issue that I needed to resolve.

 

What Comes Next?

We have now been timing our sprints for several months and the personal bests have stopped coming. The excitement and joy associated with the novelty of timing and intrinsic competitiveness have begun to deteriorate. The athletes have regressed below their baseline levels of intent, motivation, and dopamine responses. The smiling faces and high-fives have diminished because their sense of self-worth and achievement was so deeply rooted in these personal bests that were conditioned into them by their new culture of measuring.

As a coach, you may become frustrated and question what you did wrong. You measured, you made it fun, you took out the fluff from your program to cater to your athletes, and you now wonder, “What do I do now? What comes next? How do we get back on track with all of these personal achievements and team positivity?”

Well, if we know speed is king, then we certainly shouldn’t stop sprinting, performing plyometrics, or measuring. But maybe there is something valuable that we aren’t measuring or including in our interpretation of the data that could give us more perspective on the situation. Eventually, I brainstormed a new way to collect and use data that may address these issues: the rolling average.

Discovering the Rolling Average Concept

The concept of the rolling average is not a new one, though I have not seen it broadcast all over social media the way I have seen personal bests and daily leaders. My thought process regarding this particular metric stemmed from a variety of things, the main one being that I needed to find a way to widen the window for perceived success in the athletes that I work with. I believed that accomplishing this would create not only more, but also bigger, opportunities for that coveted dopamine response that is frequently talked about in sports psychology.

By using every available data point within a given time frame to create these rolling averages, we are not only better able to see where we have been, but also where we are going. For example, in the PR-or-bust data setup, I only included PR splits and improvement from baseline. On any given day when an athlete does not achieve a personal best, neither data point moves, and the athlete perceives that their performances have become stagnant or even regressed. Self-worth is jeopardized, and the athlete leaves with a looming sense of failure.

With the rolling average approach to training, I still track PR splits and improvement, but there is an added column for the rolling average for each metric in order to show the athlete their total body of work. Every single data point affects the rolling average, and the way it is influenced gives a more valuable snapshot as to what may be occurring in the training process. Before every training session, I read each athlete their current averages on each metric (0-10 yard, 10-20 yard, 20-30 yard, etc.) so that as soon as I give them their times, they know how it compares to what they’ve collectively done previously.

Every single data point affects the rolling average, and the way it is influenced gives a more valuable snapshot of what may be occurring in the training process, says @BrendanThompsn. Share on X

You may note a positive, negative, or neutral trend on any given day and throughout any number of days or weeks. A positive trend compared to the rolling average shows that the athlete is collectively better than they have been, and the training process may be working. A prolonged negative trend may indicate overtraining, tentativeness from potential soft tissue injuries, the training stimulus may not be enough, or that it is not working in general.

This would be a great time to introduce a deload phase or figure out whether you need to ramp the training stimulus up or down overall. Talk with the athlete about rest, recovery, nutrition, stress management, school, life, and other important factors in their lives that may be impacting their performance.

Remember, just as it is not feasible to improve PRs every single session, the trends of the rolling average may undulate throughout various training phases. During an intentional heavy loading phase, you may notice some of these metrics fall off a cliff—this is an expected response to a heavy stimulus. When you strategically deload following this heavy stimulus, you may notice that the trends are overwhelmingly positive. Again, this is expected, as adaptation to your heavy loading phase has now taken place and the athlete is collectively in a better position than they were previously.

Be sure to educate your athletes on these phenomena so they understand they are not getting worse, but these are expected outcomes given the training loads. Prefacing this will likely change their outlook when the measurements don’t show them what they are intrinsically wired to seek: personal improvement. This is another reason the rolling average is great, because when the PRs aren’t coming during these loading phases, the window for perceived improvement is wider, and they will still have opportunities to appreciate collective growth.

Comparing the Two Approaches

The premise behind only tracking and celebrating personal bests—while initially adequate, competitive, and fun—sets up the athlete for an eventual plateau and perceived regression, which may translate to feelings of self-doubt and failure. It also fails to track other positive changes that may be occurring on any given day, and that lack of information can make or break an athlete’s intent, motivation, and dopamine response, which is ironic given that this is exactly what we believe we are chasing by conducting our program in this manner.

The premise behind only tracking and celebrating personal bests sets the athlete up for an eventual plateau and perceived regression, which can lead to feelings of self-doubt and failure. Share on X

Running a personal best every session is unsustainable and unrealistic, and it creates a toxic culture that leaves those who are not improving isolated and searching for positivity in their training experience, while temporarily parading around those who have not yet hit that point in their training. The goal of training is always to raise the ceiling on competitive performances, but the process of doing so does not consist of a never-ending positive slope throughout. Additionally, because this approach is not sensitive to the trends of performance, it makes it impossible to make critical changes to programming for individual athletes. A one-size-fits-all approach to training may initially seem great because it is simple and easily applied, but it fails to help the individuals who do not respond well to a general training method.

By shifting to a rolling average approach, we begin to give more perspective on what the athletes have done and in which direction they are going. It creates a training environment that is more sensitive to measuring and effectively tracking all levels of improvement while also informing the athlete and the coach of trends that are occurring throughout. Coaches can then use this information to make changes to programming for individuals and allow for more specialized training to take place.

While I’ve only used the concept for athletes sprinting 60 yards or less, I believe this concept extrapolates well to many measurements obtained from training, which can then be used to influence prescription one way or the other. It effectively widens the window for perceived improvement and allows for more of the athletes you’re training to partake in their own personal victories—even the small ones such as running all reps on a given day 0.01 seconds faster than their rolling average.

This is not to say that this method of data collection is superior to any other, but I began to utilize it in order to gather more information about each individual’s training process and to inform me of whether training appears to be working. Another reason I shifted to this model was to decrease the frequency with which athletes were left feeling like they’d accomplished nothing. It is one thing to feel like you got a great workout in; it is another to have objective, measurable improvement during that workout.

Any good coach will be able to spin even the bad days in such a way that athletes feel like they had a successful day. However, by leaving out certain variables, we could miss out on what is occurring in the bigger picture. The less we measure, the fewer opportunities there are for this perception of success to occur. The more we measure, and how broadly we are able to measure, the more it not only creates more opportunities, but also widens the margin by which personal improvement is objectively obtainable.

In the event that improvement is not occurring, we are able to go back and see how long it has been this way. Is it a small blip in the otherwise relatively positive trend? Has it been consistently negative or neutral for several weeks? What have we done to address it to right the ship? What can we do moving forward to affect these trends and impact the performance trends in a positive way?

Bringing It All Together

So, I’ve now covered several bases regarding data collection and organization that may help contribute to a more sustainable training model, as well as a more realistic and positive experience for the athletes. Training performances wax and wane as the season progresses, and that is okay. Just be sure that you and your athletes are aware of these changes throughout training so that expectations meet reality and athletes aren’t left wondering why their performances aren’t constantly improving.

Additionally, being forward and transparent with your athlete in these circumstances will increase trust and buy-in and improve the coach-athlete relationship as training progresses in the future. As far as application goes, the recent surge in timing device availability and utility has shifted the training paradigm from what would have been considered a high-volume and submaximal approach to being more focused on low volume and absolute intensity. This may not be a popular opinion, but there is more to the training process than each approach in isolation.

This may not be a popular opinion, but there is more to the training process than each approach in isolation, says @BrendanThompsn. Share on X

By using the low-volume training/absolute maximal velocity approach, whether it be a fly 10-yard sprint or a 40-yard dash, we do great things such as maximizing speed and intent and creating a much more exciting practice environment. Another benefit to this level of training is that it frequently exposes the brain and the body to positions that are needed for maximum intensity sprinting. This is excellent when preparing for competitions, as when the time comes for you to compete at that level, your body easily calls on the movement patterns that you’ve hardwired for sprinting, and the CNS has been prepped and primed to fire at this level of intensity.

The potential pitfall is when the athlete becomes accustomed to clenching and fighting as hard as they can for these personal bests that they chase each and every day. While it is great to expose them to this intensity in training and use the timing systems to obtain this intensity and intrinsic desire to be better, there is a level of relaxation that must occur in sprinting to raise the ceiling on results. If an athlete gives it their all and fights to the finish on every rep, they may find it difficult to relax enough to achieve these higher levels of performance and improve the range at which they can comfortably train.

On top of this, there’s a tendency for the wheels to fall off beyond the desired distance. If I have an athlete sprint 20 yards into a fly 10-yard zone, they have programmed themselves to set 30 yards as the finish and put their all into that 30 yards—meaning there is nothing left to continue beyond that point. While great for training and testing, what happens on a big play in competition? Will their velocities significantly fall off after 30-40 yards, as we frequently see on television?

When the eventual plateau hits, where do we go from there? Is it possible to deload from a low-volume approach? Are we flexible enough to admit that we should be sprinting further (60- to 100-yard+ repetitions) occasionally to improve our ability to not only achieve top speed, but hold onto it and decrease the rate of deceleration? Are there ways we can alter the programming to improve, or do we just keep going at it in the hope of eventually having a breakthrough?

Using the high-volume training/lower-intensity approach builds a large aerobic base that allows the athlete to handle lower speeds for longer durations and improves the repeat sprint ability. The catch is that, because the athletes aren’t exposed to maximal speeds often enough, their ability to hold speed is negated by the fact that their max speed potential has not been obtained. So, while it is great that they can essentially run forever and be an ironman at practice, if they don’t maximize the speed component, they will still get burnt in races, games, meets, etc.

The other downfalls of this approach to training are the tendencies to overtrain athletes and contribute to burnout. Under extremes of this approach, you may notice athletes’ overall energy levels are diminished, their ability to run fast at all is dampened due to a chronic CNS volume overload, and they may eventually get overuse injuries and weakened immune systems or even lose their passion due to the nature of this monotonous style of training programming. There is also more to training than doing nothing but submaximal intensity training at high volumes every day.

Athletes have been successful at the highest level under each training approach, as well as some who strike a balance between the two. So, while great for preventing deceleration and having topped-out endurance for games and meets, the ability to maximize speed suffers, and therefore overall performance suffers as well. Additionally, because we don’t sprint often, the shapes that pertain to maximal sprinting are not easily hardwired into our movement patterns. When we go from submaximal training to the real thing, we may see an increased frequency of injuries due to poor movement, and the CNS is not primed to fire at that level.

As before, we must ask the question: Where do we go from here? Are we flexible enough in our ways that we allow for the implementation of more maximum speed work to counter these flaws? Do we allow for more rest days and active recovery days? Are we comfortable lowering the volume in favor of increasing intensity? Will it be okay to allow the athletes longer rest intervals between repetitions, or will it be too much of a culture shock to simply allow them to stand around to recover for the next rep? Can you see that there is a level of maximal speed qualities that needs to be obtained in order to achieve optimal performance beyond enduring the competition?

Interestingly enough, many coaches have had success with both approaches to training, but other coaches have questioned whether these training methods were sufficient or whether they could be improved upon by addition or subtraction. While training Carl Lewis, Tom Tellez had staples in his program that included 6x200m and other longer submaximal runs. Clyde Hart had success coaching with a quantity-to-quality approach. Tony Holler and his Feed the Cats program have had a lot of success with a “less is more approach.” All three coaches have had athletes achieve success on the biggest stages. Is it that the athletes fit their programming just right or that each approach is sufficient as it stands to produce similar results?

I propose finding a middle ground between them, or a sort of hybrid approach. I don’t mean to train at moderate intensities frequently, but rather, balancing the maximal work with the submaximal work in a meaningful way and tactfully choosing when measurement will benefit rather than take away from each. I’ll add that there is no right or wrong way to program as long as you build your program around the important qualities you want to improve in training, providing optimal recovery, and progressing the training in a realistic and meaningful way.

There is no right or wrong way to program as long as you build your program around the important qualities you want to improve in training, says @BrendanThompsn. Share on X

I use this hybrid approach when training myself and my athletes, and it has appeared to be pretty effective thus far. I will go into different aspects of hybrid programming and how I choose to implement measurement within each.

 

Biomechanics

I base my approach to all training around the premise of efficient and optimized movement. While there are schools of thought that totally disregard movement, I believe that sports are based on a foundation of movement and neglecting that foundation imposes limitations on performance qualities while also at times subjecting athletes to greater risks of injury.

Measuring movement is tricky, as it is difficult to objectively quantify and determine which movements are faulty and which are compensations for the faults. However, with a trained eye, knowledge of various movement qualities, and slow-motion feedback, it is often easy to pick apart optimal versus suboptimal movement. I then use this information to figure out which cues, drills, plyometrics, and other exercises I’d like the athlete to perform to rewire the faulty movements and promote the qualities I’m seeking. This topic could be a whole article in itself, and I will save the nuances of movement for another time.

 

Plyometrics

Similar to the biomechanical aspect of my approach to training, I also look for faulty movement patterns that may present themselves in sprinting. I still use video feedback to find the faults and to inform my next steps with a particular athlete or group of athletes in a session. Additionally, plyometrics are great for complementing the focus of the training session.

For example, during an acceleration-themed session where horizontal displacement and rate of force production are key to success, I will pick and choose variations of certain plyometrics to incorporate to develop these traits. Similarly, for top speed days when vertical forces are more desired, I switch my plyometric orientation to developing vertical power and stiffness to transmit forces.

Do not simply do plyometrics just to do them—do them with a particular purpose in mind. If you cannot give a reason for them to be in your program, chances are you’re just doing “stuff.” We want to replace “stuff” where we can so that we can be more intentional in our programming. Again, this topic could be an article by itself, but I will cover that at another time.

Video 1. This video outlines one of the many faults you can find when analyzing the mechanical aspects of plyometrics. Something as simple as ankle stiffness can be the difference between quick, efficient ground striking and slow, prolonged ground contact times.

Running: Max Sprinting, Submax Sprinting, and Tempo Runs

This is fairly straightforward, but the balance seems to have been skewed somewhere along the way. Each aspect of running has its place in a training program and should be utilized based on the qualities you’re after. We have all heard the phrase “speed is king,” and programs have recently began shifting all of their attention in this direction. Maximal sprinting has great utility when athletes simply haven’t topped out their speedometers yet.

The concept of speed reserve is a powerful one, and raising the ceiling on maximum speed allows athletes to “cruise” in-game at submaximal speeds without the same cost of exertion as when they were slower. The higher you raise that ceiling, the faster the speeds you can sustain with less effort, which will then limit fatigue and improve repeat sprint ability in game.

The key to using max sprinting as a training modality is to chase not only the ability to obtain max speed, but also the ability to sustain it, says @BrendanThompsn. Share on X

The key to using max sprinting as a training modality is to chase not only the ability to obtain max speed, but also the ability to sustain it. Some good methods are to use variations of the 10-yard fly as well as the 30-yard fly to address both traits. Only addressing one of these traits does not always address the other, so setting aside time to do both is optimal.

Video 2. This is a 40-yard test given to one of my football athletes. The massive intent and desire to run fast times can at times cause athletes to overexert themselves and “tighten up” in an effort to run very fast. Sometimes, this motivation is enough to propel athletes to great performances; other times it may inhibit them.

If an athlete has suboptimal movement, chances are that max sprinting may not allow them to improve upon those qualities in a controlled manner. Because of that, you may utilize submax sprinting (~90-98% intensity) or even tempo runs (~70-80% intensity) to allow the athlete to home in on any new cues or skills they are trying to master. For submax sprinting (90-98% intensity) I choose not to time, as it changes the intent from movement economy to chasing times.

I personally find that video analysis is great to reinforce movements while tweaking insufficiencies as needed. The athlete shifts their perception of success from time to execution, and in my experience, the results they achieve seem to produce intrinsic feedback mechanisms that are similar to hitting personal bests. They’re excited to master or make progress in difficult concepts as they rewire lifelong movement habits that have been deeply programmed in their brains. It also allows them to focus on qualities such as speed endurance and special endurance that they may need, depending on the nuances of their respective sport.

You may find that athletes actually run faster when on a submax focus, as they allow themselves to relax and their movements become more fluid while sprinting, says @BrendanThompsn. Share on X

You may find that athletes actually run faster when on a submax focus, as they allow themselves to relax and their movements become more fluid while sprinting. It is interesting that even though we don’t typically make attempts at personal bests every day or even every week in the weight room but rather train submaximally, we still see the maxes go up on testing day. I think this often gets overlooked in sprinting in the idea that we can train below our personal bests regularly and intentionally while still having the potential to improve our max speed, speed endurance, and other important qualities in performance.

Video 3. Again, we see the use of initial video repetitions to identify mechanical faults that can then be corrected for with proper training approaches. Technical components of sprinting are more easily controlled in submax runs, as shown here.

As mentioned above, tempo running is great for focusing on the biomechanics of sprinting, but it is also useful in training comfortable rhythm, cadence, and pacing mechanisms. Pacing is the giveaway here, so we should use a timing device to ensure proper execution of this type of training. Tempo improves aerobic capacity and the ability to recover between sprints, as well the durability to repeat sprint and sustain performances when having to compete on back-to-back days.

There are also instances of athletes improving their max speeds and overall performances when getting a steady dose of tempo in their training. These instances are frequently argued as an athlete improving despite their training, while others are quick to say that it was because of their training. I believe, as always, that it depends on the context surrounding performance, and we should use that to lead the way on programming.

Autoregulation

Another way to use timing to inform training is through autoregulation, in which athletes continuously sprint and recover until their times begin to fall off x% from their baseline of the day. Doing so allows the athletes’ times to dictate the training dose for that day. Doing more reps beyond the drop-off point yields diminishing returns, as movement quality, muscle recruitment, and other important qualities drop off as well. Without timing, we are unable to determine this point, which could be the issue we see with the lack of timing systems in training environments, as coaches prescribe x amount of sprints no matter what and the athletes must get through it or face a harsh punishment of even more reps.

The Best of Both Worlds

The debate between endurance and max speed training seems to grace my timeline quite frequently. While each approach has its own pros and cons, I don’t think it is fair to say either is wrong, as there are heavily documented objective results supporting each method. Additionally, we need to understand that the instances of improvement under any of the above training methods do not serve as the rule, as there are often contextual circumstances left out. These include such factors as a multisport athlete versus a one-sport athlete, genetics, training age, and lifestyle choices, among other things that also play important roles in the way an athlete responds to a certain training stimulus.

Maximum intensity sprinting isn’t always ideal, just as overdosing on slow volume every day isn’t always ideal. While we cannot be certain whether a one-size-fits-all approach is out there, I think it is safe to pick and choose pieces of each to complement your program. I won’t stake a claim that this hybrid approach is the best, as I don’t think any approach has been found to always work for every athlete. However, I think it is safe to say that finding a balance between the two by alternating them in an A day (high-intensity) and B day (low-intensity) fashion may yield optimal and more well-rounded results, as you are getting the best of both worlds without ignoring any qualities that may exist between.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

In college sports, student athletes often see several strength and conditioning coaches cycled through every year. As a result, they can start to believe young strength coaches are only there in order to move up the ranks—particularly given the proximity in age. In order to achieve buy-in from the athletes, you have to convince them you care and are not just one more coach passing through.

When we look at any strong relationships in our life—our parents, friends, coworkers, classmates—what are the similarities? We give complete trust to those individuals, would probably sacrifice the only hour break we had in a 12-hour day just to make them feel at ease, would listen if they gave us career advice, and would trust they are looking out for our best interests. So why would that connection be any different between a coach and a student athlete?

Earn Their Trust

When I was 22 and entered the professional world of strength and conditioning, one thing I immediately noticed was that if you don’t have an age difference, bigger muscles, or a more successful athletic career, some athletes may think you don’t have anything to offer them besides time. For the most part, if you show them respect, they will show it right back. There may be a group of guys that will test your patience, but keep being consistent and showing you will not give up on making them better; if they are not for the program, then they will weed themselves out. Like the quote says, “Lower the bar and you lose the winners. Raise the bar and you’ll lose the losers.”

In order for an athlete to trust your program and buy into it, they have to respect your professionalism and know that what you are doing is going to benefit them. The best recipe for coaching is confidence—believe in your program, trust every second that you put into becoming a better coach, and project excitement to the athletes that these exercises are going to change how they play the game. They might go ahead and put some faith in your program and end up being a better athlete because of it. But don’t be fooled: they can spot a phony from a distance. Make sure you’re honest with who you are to them and be as open as you can be. If you are not a vocal, aggressive coach, don’t play that role, because once you lose that trust, it is hard to gain back. People respect honesty and transparency.

If you are not a vocal, aggressive coach, don’t play that role, because once you lose that trust, it is hard to gain back. People respect honesty and transparency, says @CoachKeemz. Share on X

If you want athletes to perform with intent and energy, they have to know you want them to succeed as much as they do themselves. One problem you may come across is student athletes who have had bad experiences with a performance coach in high school and now believe the negative stereotypes about strength coaches: that they are uneducated meatheads, they frequently injure athletes, and are just there to scream and cash a paycheck because they couldn’t succeed elsewhere.

So how do you resolve these types of trust issues with athletes? You show them how you are different from that coach who left a bad impression because you won’t give up on them, and you keep your positive energy consistent. The day you switch up who you are, the athletes will notice and look at you differently. There’s not a class or certification that teaches you how to be a “people person,” but it’s important to ask your athletes questions to learn who they are, what they want to do, what kind of family they come from, and so on.

A general “How are classes going?” or “How was your week?” can go a long way. Many student athletes are away from their family and friends and have no one to have real face-to-face conversations with, so it is nice for them to connect with the people they see the most: their strength coaches.

‘How are classes going?’ or ‘How was your week?’ can go a long way. Many student athletes are away from their family and friends and have no one to have real face-to-face conversations with, says @CoachKeemz. Share on X

Early on in my coaching career, I saw coaches I looked up to like Andreu Swasey in the weight room working out in the mornings before any athletes showed up—practicing what they preach and demonstrating the work ethic to wake up even earlier than the athletes in order to get their lift in. I also had coaches like Chad Smith, who would go through the workout routines and make his graduate assistants and interns join him in order to understand what the athletes would be feeling. This was powerful because coaches should always understand what the athletes are enduring and if adjustments need to be made. Thomas Carroll, one of my biggest influences, always preached, “Doesn’t matter how much work it is, do what’s best for the athletes.” He is a coach that treats his athletes like family and understands that it is not always going to be rainbows and butterflies, but will go out of his way to ensure both the athletes and the coaching staff are doing their best to succeed (and not just in their sport, but preparing for the real world, too).

Communicate with a Purpose

Another thing I’ve learned is that in the first couple weeks in a new institution, it’s good to try to reinforce the culture set by the sport coach and be a direct extension of them. I usually observe the overall response to their coaching tactics; knowing your athletes is an important aspect in coaching, because you want them to respond appropriately to your instruction. Vernacular is also crucial: talking the same language is important when you’re building a culture, and everyone has to be on the same page. If the head strength coach calls an exercise a “front elbow bridge” then do not go and call it a “plank.”

Talking the same language is important when you’re building a culture, and everyone has to be on the same page. If the head strength coach calls an exercise a *front elbow bridge* then do not go and call it a *plank,* says @CoachKeemz. Share on X

Reinforce the coaches’ main messages and be an extra voice saying the same things. Once the athletes know who you are and what your goals are in the program, they will respect your hustle and be comfortable accepting coaching demands from you. Many athletes have seen my own transformation in parallel with theirs: I came in to Florida International University weighing in at around 175 pounds, and just five months later was up to nearly 195; after dropping back to 185 pounds, at North Carolina Central University that’s risen up to about 215 pounds in the span of a year. The athletes at NCCU have also seen a corresponding change of strength as I’ve been able to add at least 50 pounds to my max in my back squat, deadlifts, bench, and clean by applying consistent work throughout the first seven months of my time there.

The best part is being able to show them the translation of strength into sport—my sprint times went down, my vertical went up, and my endurance dramatically increased. These changes showed the athletes that I was giving the same effort and consistency I demanded from them, and was seeing the kinds of results they wanted to see. There will be times where you will need to demonstrate exercises and shock some athletes. You may be put in situations where your athletic abilities need to be showcased, like a pickup game of basketball, a timed speed drill, or a competition with coaches—so be prepared for it all.

When demonstrating exercises, I have noticed during lifts if you mention how the exercises carry over to the field, athletes will perform them with greater intent. For example, if we are focusing on the triple extension of an Olympic lift, we might mention how this triple extension is always done when we jump, cut, or run and that might just be enough for them to push through as hard as they can. To scream at an athlete just because they fail to understand or execute might be a direct result of inadequate coaching, so instead of getting frustrated, try to explain the exercise in the way it would make sense to a young individual (because, after all, that’s what they are).

While coaching, bring that energy and show that you enjoy the job because energy is contagious. Nobody wants to be in a room moving any type of weight fast and have a silent coach stare at them with a poker face; even if it’s just a hop around the room with excitement or a “good job,” make sure you’re acknowledging the good consistent work you want to see.

Managing a Team

If you’ve been assigned your own sport team to coach, take advantage of it. Meet with the sport coach and have a needs analysis and annual plan to present, show them you know what you’re doing, and have something set in place to help while at the same time keeping an open mind to hear the needs of the coach. Once the training begins, keep the coaches updated with attendance, performance reviews, imbalances that you notice, special focuses you feel are needed to enhance an athlete’s performance, and anything you feel is important. You do not have to report every single thing to the sport coach, but keep in contact. If there is an assistant coach, contact them first because chances are the head sport coaches are much busier.

In order to get the performances you want from the athletes, it’s the little things that matter. Coach Jack Sprague and Mason Mathews told me to always meet the athletes halfway—to get what you want, give the athletes some of what they want. If a basketball player is squatting for force production, maybe plan some plyometrics to go with that because what basketball player doesn’t like to have more bounce? Just remember to implement it at the right time. Finishing the week with a good arm pump is something basketball players enjoy, especially since their jerseys don’t have sleeves. The confidence they get from feeling good in their uniform could transfer over to the court. Tracking progress data and/or pictures is another good way to show the coaches and athletes that improvements are being made and give them an extra boost of confidence in what you’re doing. These can also serve as a testimonial in case you have any future interviews as a strength coach.

Feel Free to Brag a Little

Athletes love a good story, especially if that story includes individuals they admire or activities they can relate to. Having something in common is a great way to build a relationship with trust. If you’ve had firsthand involvement in individual or team success, mention it. It can be as simple as relating something like, “I shadowed one of my favorite strength coaches as he trained Michael Thomas, and when they did these sprint drills Thomas saw an instant change to his sprint technique.” This field is one where you have to be a good salesman, so make sure you are able to use every resource in order to get your athletes to buy in.

Continued personal development is an effective way to bring something new to the table. One time during 6 AM lifts, I noticed a number of tired athletes, with many complaining about a lack of sleep and how tough the workouts were. I responded by describing two different studies that show the effect of hydration and sleep on exercise, and how if you lack either, exercise will feel harder than it might otherwise and also increase risk of injury.

Upon a couple changes recommended to these athletes, they acknowledged the fact that it might be on them to fix certain patterns—and soon enough, their energy levels increased and they began educating other players, creating a great culture amongst the team. It showed how being prepared and doing the little things in life can have such a big impact in the grand scheme. Even a minor tip from you as a strength coach matters, and could be what these individuals use to guide their lives and achieve greatness in their future pursuits.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

You are an impostor. Don’t be offended, as we are all impostors. Think of one of the main reasons you became a coach. Was it because of business you didn’t finish in your athletic career? Did you start to prove there was a better way than that of some former coach you really disliked? Is it something you do because of the pull to stay in the sport after immense success as an athlete?

We all come to coaching for different reasons, but what most of us have in common is that we will face impostor syndrome at some point in our career. Most of us thought we knew it all or were desperate for someone to give us a cookie-cutter system that magically produced results. If we coach long enough, we will likely be guilty of both.

As we get better as coaches, it becomes abundantly clear how little we actually know. Interestingly, as we come to grips with this phenomenon, we often become better coaches in the process. Share on X

Our development also leads us to apologize to our earliest teams because they are often our guinea pigs. As we get better, it becomes abundantly clear how little we actually know. Interestingly, as we come to grips with this phenomenon, we often become better coaches in the process. As we become more self-aware, there tends to be the emotional creep of impostor syndrome.

Impostor syndrome (also known as impostor phenomenon, impostorism, fraud syndrome, or the impostor experience) is a psychological pattern in which one doubts one’s accomplishments and has a persistent internalized fear of being exposed as a “fraud.”

The good news is that imposter syndrome can lead to positive things. People who don’t feel entirely comfortable with the fear of being a fraud can be highly motivated. We want to live up to the privilege, title, and status that comes from being seen as an expert in the field. However, it is very natural for us to be psychologically in flux about how much of an impostor we really are.

So, how do you determine whether you are or are not a good coach? Is it because you win, have a large team, are respected by your peers, and/or your team has excellent social cohesion? How do you measure those things? Is it just your anecdotal knowledge and experience, or is it because everyone tells you how great you are all the time? As high as those “measurements” can be for us as coaches, do we really want to know the truth? Can we handle the truth?

The Truth Through Science

The scientific method can provide us with the path to know if we are genuinely doing a GOOD job. Some of us who aren’t enlightened might ignore science because it doesn’t fit our world view, or it might point to an inconvenient truth about our place in that world. Are we a net positive, do we deserve the credit we get, or as practitioners of sport are we prescribing the best methods for the athletes we coach?

What do we need to engage in the practice of the scientific method? Hypothesis, findings, discussion (self-reflection), peer review, and further research that eventually corroborates previous findings. Out of all of this, we find emergent truth. The most fantastic thing about emergent truth is that it doesn’t care if you believe in it—it’s just true. One emergent truth all coaches want to know is: Am I good or am I an impostor?

In comparison to other sports, track and field is one of the most objectively measurable athletic pursuits. In other words, it’s a sport where we can see the direct improvement or decline of an individual’s performance regularly. Improved performance is an important variable for measuring the success of our program.

A Hypothesis Through Training Design

Coaches have been smitten with different training philosophies and methods for decades—e.g., Feed the Cats, short to long, the Baylor method, concurrent, and critical mass systems. We often implement these training ideas because we hypothesize that they will make our program better or a group of individuals in our program better. We implement a new drill, workout, lift, or psychological intervention, and we hope to see an improved result through performance.

It is important to note that our hypothesis should not be a shot in the dark or try to reinvent the wheel. Often coaches ignore good science, research, data, and methods. Interpretation can quickly become flawed if we change too many variables. Sports scientists like Bondarchuk, Verkhoshansky, and Morin, and coaches like Pfaff, Anderson, Hurst, Hart, Francis, and Burris have created clear paths to success worthy of exploration. A coach’s hypothesis is only as valid as their commitment to the entire experiment—that is, the track and field season. Once the season finishes up, you get your findings.

 

Our Findings Through Data

As track and field coaches, we use our findings to determine whether our hypothesis was correct and if it had the results we wanted to see via improved performance for an individual athlete or group of athletes. Additionally, we must also consider in our findings not just how many people improved, but also how many people completed the season without injury or quitting the team. The hierarchy of data should be competitive performance, testing performance, injury rate, and retention. Track and field provides continual data to compare and contrast previous individual performances. Thankfully, due to databases like milesplit.com and athletic.net, we can discern where our training is taking our athletes in competition.

I chart all of my athletes’ performances to track trends during competition. When tracked, a program must show positive returns with elite and average athletes. If your system covers the needs of the sport and the stimulus, you should expect to see these patterns appear each season as the athlete cycles through your program. Progress is significant, and all your athletes should trend toward improvement without any extreme setbacks.

If you coach boys, it is slightly more challenging to dissect progress or chart how useful your program is. Almost all boys get better with maturity from the overload of testosterone. To get a clearer picture through the fog of male maturity, it would be wise to crunch your athlete’s data with other athletes in the area. After about five years, you will be able to see the percentages of improvement. You will be better able to figure out if your athletes are improving at a higher rate than your competition.

For female track athletes, it’s easier to make sense of the data. With girls, these gains are harder to come by because they typically mature sooner and don’t benefit from the same increase of testosterone once they reach high school. Thus, if your female athletes improve throughout their time in high school, you can statistically say with great confidence that your program is net positive over natural maturity.

Another essential tool is to compare the average of the entire event crew (sprints) to the top individual performer. Since 2008, most of our state’s top track and field performers have had the majority of their competitions fed into a database on mo.milesplt.com. The database also allows you to trace the statistics of your sprint and distance crew compared to other high school programs. Information can be displayed by conference, region, class, statewide, and nationwide. The data is crunched and scored just like a traditional cross-country team but with the track events (figures 5 and 6).

If you are around long enough, you will coach a good athlete. The question is, does that talented athlete improve? What about building a stable of gifted athletes? As alluring as those individuals can be, we should be more interested in depth.

Crunching the data often reveals that a team that ranks the highest isn’t due to their best kid but to the group as a whole. In our most recent season, I was blessed to have a great year in terms of depth. We were in the top 2 for all three sprints as a team. In the state of Missouri there are approximately 500 schools that participate in track and field, separated into five classifications. My school’s enrollment typically falls around the 80th largest, which puts us in the second classification.

Every year I use the data breakdown to measure what we are doing as a program against my peers. One of my annual goals is to finish the season in the top 20 rankings as a team in the 100-, 200-, and 400-meter dash. Using this as a measuring tool allows us to maintain competitiveness year after year, and also makes sure we are a well-rounded sprint program.

Competitive data is the highest standard in data. Testing has its place and committing practice time to a 45-second run, a standing long jump, power clean, or gauntlet 20-meter fly with a Freelap timing system has value. I’ve written for SimpliFaster before about my thoughts on the importance of electronic timing. However, most of the value is in the athlete versus themselves or the program to itself. Comparing the growth of the individual and raising the floor of the entire program are equally important for a coach to self-evaluate their positive impact across all levels of talent.

The most meaningful data is how much our athletes improve in competition, says @SprintersCompen. Share on X

Comparing your data outside of competition to other programs has very little value. Testing mostly helps to inform what could be the reason for a lackluster performance or competitive cycle. Typically, we have several athletes who do not test well but perform great on the day of a meet. The opposite is also true for other athletes in our programs. Thus, the most meaningful data is how much our athletes improve in competition.

 

Discuss, Ponder, and Reflect

When we reach the “discussion” part of our experiment, it is vital for us to ask another question: How do we know we have the athlete in the proper event? Again, testing over a variety of skills and biomotor abilities is critical. It is essential to have many tests to evaluate the athletes who are new to our programs as they join our team for the first time. Frequent and annual testing allow our returning athletes to display new skills or levels of fitness. The data leads our returning athletes to train and compete refreshed with the prospect of new opportunities ahead.

A good coach will take the data acquired and cross-reference it with previous testing periods and seasons. This process helps us design new training and improve training loads. We will also be more adept at placing the athlete with the correct training group or track and field event. Over time, a growing catalog of data shows us what training protocol will increase an athlete’s chance of achieving elite status.

In my program I have found, without a doubt, that a flying 30-meter has a strong correlation to success on the track. However, I would caution against coaches only hanging their hats on maximal velocity tests. Good coaches use a variety of criteria for talent identification and steering subsequent training sessions.

A recent epic conversation I had with Jimson Lee serves as an excellent primer on my testing protocol and what I do. During the season, the athletes reveal themselves through their performances in response to competition and how they adapt to the training stimulus.

It is also essential to change the event menu for athletes in your program. Rotating events accomplishes two things:

 

1. 1. It allows athletes to compete in different events,

 

1. 1. It enables us to figure out the best event for athletes as we reach the precipice of the championship season.

 

Another tool I use to figure out if I have trained the athlete correctly and what might be their strongest event is this performance calculator (figure 7). If athletes have a better performance in an event than the one they believe is their best event, a good coach will make an adjustment. It’s in their best interest to train them in the event they are ranked highest in, in the state, region, or locality, respectively.

Additionally, if we want to know we are doing a good job, the three nearest performance predictions should be close to what an athlete can achieve in competition. If an athlete’s performance doesn’t come close in the three events they frequently train for, there is a problem. The issue is they are in the wrong event or they’re getting improper training. Worse, it could be a combination of the two.

Typically, it takes about five years to know with some certainty what problems and strengths are a direct result of a coach’s actions, says @SprintersCompen. Share on X

If you are new to coaching or starting a new program without a database of testing and performance outcomes, it won’t be easy initially. A lack of data is one of the many issues that stand in the way of a program getting off the ground. Typically, it takes about five years to know with some certainty what problems and strengths are a direct result of a coach’s actions. In the beginning, it will be critical to glean knowledge from a trusted, successful coach with a system that safely addresses performance potential. To increase our chances of success out of the gate, the mentor chosen should coach in a similar school.

Sport’s Science Considerations

A coach’s intuition should be the hands on the wheel, but science should be the guardrails. Remember, Mother Nature doesn’t care very much what you think or what your plan is. To maximize our efforts, we need to understand the raw materials we will work with through our careers. David Epstein’s acclaimed book, The Sports Gene, dove deep into the ACTN3 gene and its role with elite sports performance. It found a robust link when contrasting the difference in performance potential between CC/CT and TT versions of the ACTN3 gene concerning speed/power athletes. The personal genetic company 23andme has researched the ACTN3 gene in the people who are members of their service.

When looking at the two types of speed-power athletes, in all but one group nearly 50% of the athletes who have potential in power events are a mix of speed and endurance versus speed exclusively. In the absence of a genetic test, it might be unclear where we should start our athlete’s training. Extrapolating data from 23andme lends credence to those of us in the track and field community who are prudently starting our initial training in the middle of the event menu with a 400-meter centric program. Couple our gut feeling with the common genetic dispositions of athletes, targeted testing, and a rotation of competitive outputs, and we will have a clear picture over time what training should be for our athletes. Throughout a couple of months, these factors will reveal what tendencies we should train to maximize a competitor’s performance at that point in their training age.

To be considered a good coach, once those tendencies are clear we need to have a personal discussion on what is the best way to maximize performance for our athlete(s). Russian coach and sports scientist Dr. Anatoli Bondarchuk has done a lot of research on what we should be doing in practice. His set of books, The Transfer of Training, is considered a seminal work on the subject of training stimulus and its effects on human performance.

In the first volume, Dr. Bondarchuk covered a vast array of training and its implication on sport’s readiness. His research studied the effects of specific sports conditioning and ancillary training methods. The emerging truth that came out of his data is that the stimulus that most reflects the actual sport has the highest correlation of improvement to the actual sports performance. The information on top or bottom shows the relationship for elite and sub-elite sprinters, respectively.

For example, in figure 8 below, you can see the best training stimulus is an interval just below or above (100 meters and 300 meters) the race length for an elite female 200-meter sprinter, allowing the athlete to be a little more aggressive/fast short of the distance or stoic/enduring over the race distance. Thus, we need to train maximal velocity for absolute speed. Meanwhile, in the athlete’s best event, we ALSO need to train longer intervals to maximize output for both ends of the race.

Another aspect of Dr. Bondarchuk’s work is ancillary exercises that can synergistically work with the vital training stimulus to improve the sprinter. Especially as an athlete progresses, it becomes abundantly clear that the critical skill of being able to move quickly requires elasticity. One of the best ways to improve an athlete’s “bounce” is through plyometric movements like repeat bounding. Shown below in figure 9, jump training has the highest correlation to improved sports performance as a supplementary training tool for sprinters.

Conversely, in some cases we can choose a training stimulus that can negatively affect our athletes or, at best, is half as effective as other stimuli. For us to do a “good” job, we must be careful about what we choose to do and certainly with whom we do it. Based on our testing, our data, and suggested training load (figure 10). We must put it all together so we can feel less like a fraud or an impostor and more like we are net positive for our athletes.

Once we know what to do, it becomes crucial to understand how to do it. For example, creating a training session for sprinters, we must select the right pace and recoveries for the distance we want to train. Messing up these key training parameters could ruin an athlete’s practice or worse. The book RunningTrax (no longer in print) is excellent for assisting you as a coach to select the right distances and intensities. (For another option, I suggest picking up Dylan Hicks’ track & field planner program.) Figure 11 shows a sample of training for what is typically the performance level of a high school All-American.

We can now select the proper training based on the number of intervals suggested from the Transfer of Training with accurate intensities based on that repetition volume. A good coach also breaks down the different aspects of training by modeling the event’s various actual elements. In track and field, we must cue the different parts of the competitive whole.

A good coach breaks down the different aspects of training by modeling the event’s various actual elements, says @SprintersCompen. Share on X

Race modeling is an effective strategy. We give athletes visuals through the landmarks (figure 12) and verbal cues as they reach the locations on the track. Good coaching uses science to identify where to place, train, and produce repeated performances that result in their team being steps ahead of their competitive peers annually.

 

Video 1. A video of me race modeling with my athletes.

Peer Review

Next is possibly the most essential aspect of the scientific method as it applies to proper coaching—peer review. The review requires asking several questions about our training:

 

• • Do you coach boys or girls?

 

• • Do you have an indoor track?

 

• • Do you have an indoor track and field season?

 

• • How does your school size play a role in comparison to your opponent?

 

• • How competitive is your region?

 

• • Do you qualify for championships by performance or placement?

 

• • Do you coach multiple sports at the school?

 

• • Do you coach XC?

 

• • What’s the diversity of your population?

 

• • Do you have an outdoor track?

 

• • What’s the weather traditionally in your region?

 

• • Are you allowed to condition freely in the off-seasons?

 

We can quickly see how the review of our program can become immense. Instead of getting bogged down in an endless stream of questions, I suggest we choose a different route. Here is a strategy that I have employed to break through the noise that peer review can be. It’s called the “Wooden Project.”

As many of us know, the former UCLA men’s basketball coach, John Wooden, is regarded as one of the greatest coaches in any sport. A large number of books have been written on his time as a coach and his methods. We all know of his leadership pyramid, but what struck me was his willingness to never stop searching and sharing with experts in the field. Every off-season, Coach Wooden targeted a part of his game that “needed work.” He searched out experts in that particular aspect of basketball.

In the book, You Haven’t Taught Until They Have Learned: John Wooden’s Teaching Principles and Practices, the author and former athlete describes the process in detail. Coach Wooden would research who were the experts in something like free throw shooting. He would then send out a survey to those coaches with a series of questions on training design, mental prep, strategy, technique, coaching, cues, etc. for how they attack teaching the skill of free-throw shooting.

The genius behind this isn’t just the information gleaned but also the collaborative effort through peer review. Not only do the answers from the master coaches go to Coach Wooden, but also among all the participants! When finished, he would send the survey with its 10 answers to all 10 coaches who participated. They would get to see and share in everyone else’s answers, thus becoming a better coach based on the advice of the other experts. Every time Wooden did this, his circle of expert coaches, coming from all sports levels, expanded.

Locally, my friends and I have created a coaches’ circle that meets once a month. We rotate houses for BBQ, training talk, and even a book club for our professional development as leaders. Reading Wooden’s book awakened me to the possibility of creating an international circle of experts who could help me “peer review my methods.”

Through the connections I made from Carl Valle and from Mike Young’s website elitetrack.com, I was able to start what Coach Wooden had done decades earlier but now for track and field. Within the first couple of months, the participating coaches got hundreds of pages of responses on various subjects in the sport of track and field. We all became better, and it inspired me to write my treatise on speed: The Sprinter’s Compendium. My purpose was not to share a system that all fundamentalists must follow. Instead, I wanted to pull in experts in different levels of the sport around the world to help young and experienced coaches alike continue to get better.

Compendium: A compendium is a concise collection of information pertaining to a body of knowledge. A compendium may summarize a larger work. In most cases the body of knowledge will concern a specific field of human interest or endeavor.

The resulting compendium was a raw 763-page monster on the subject of speed. Later, I was asked to give my review of different coaches, their methods, and how I knew they were doing a “good job.” As you would expect, methods varied widely. I was lucky to get several, great, abundance-mindset coaches willing to share and critique different methods. Coaches like Tony Wells (Adapt or Die), Tony Holler (Feed the Cats), Mike Hurst (Concurrent), Sean Burris (Critical Mass System), and Dan Pfaff (Flow State) all contributed immensely to the process.

I’m often asked, “who do you think was the best coach or training system?” My response has often been, “it all depends.” However, I have pondered over the years that this might not be the best response. Not because I am trying to avoid being snarky or keep from offending people. On the contrary, the best coaches must adapt to their environment to bring their hard-fought experiences to bear in conjunction with continually evolving sports science to institute best training methods.

However, all of that can only happen if you know the fundamental principles of the event and the sound science that supports it. As coaches, to stay ahead of the curve we must evolve. Not because kids, biological necessities, or human anatomy are different. We must grow because it requires us to continue to get better so we can “do a good job.”

One of the arguments I faced recently in a debate with Tony Holler was that my system is too complex and thus unwieldy for most coaches. My response at this point is that our athletes demand that we get better. Greatness requires effort, time, inspiration, and eventually, innovation. There is no shame in having a starting point, and then cutting and pasting training that is simple.

When I spoke at ALTIS a few winters ago, I argued you must be a master of different methods before you can become a “flow state” coach like Dan Pfaff. In math, before you can do calculus, you must know your multiplication tables; before you can multiply, you need to be able to add. Eventually, what we do might seem very complicated or sophisticated, and often that can be intimidating. It is our job to demystify it for others and show them the path.

So, Have You Answered the Question Yet? Are You a Good Coach?

Here is an interesting dichotomy. If you answered 100% yes that you are a good coach, you have lost your way or haven’t even started your journey as a practitioner of sport. Conversely, some of you might now feel like a fraud. Good news! You and I can get better. There is no such thing as a perfect system. As Dan Pfaff said a long time ago for the Canadian Coaches Centre Podcast: “A perfect system is a weak system because it can be broken easily. Instead what we want to create is a robust system.”

A robust training system will adapt to pressures known and unknown. It will respond…by producing repeatable, consistent, and high-performance results, says @SprintersCompen. Share on X

A robust system will adapt to pressures known and unknown. It will respond in kind to the forces trying to destroy it by producing repeatable, consistent, and high-performance results. To do this, avoid becoming a fraud, test new training hypotheses frequently, gather your data, reflect on your results, and have them peer reviewed. Our athletes, peers, and mentors deserve our commitment to a growth mindset as we engage in the never-ending pursuit of becoming a good coach.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

After a recent SimpliFaster blog post of mine was published on prancing and galloping, I received a few messages and comments that made me pause and reflect on my own coaching style.

“Coach, how do you get your athletes to be motivated to and take doing drills seriously?”

I was pleasantly surprised that most of the feedback wasn’t from the anti-drill and “specificity only” crowd, but rather from coaches saying that they want to do this stuff but are having a hard time getting started. I understand that selling things like skips, crawls, gallops, and prancing to teenage football players may take something of a cultural shift, but this doesn’t mean it is impossible or something to avoid because of initial awkwardness.

I did get a few tags on Twitter with the comments linking a GIF or video of the famous “Prancercise” lady. I actually got a chuckle out of them because it shows how easily the look of a drill can turn a coach off, even if the function has tremendous value.

The fact is that whenever you introduce something new during a season, you are bound to get some quizzical looks and kids who pipe up and say something along the lines of “We don’t usually do this” or ask the dreaded question, “Why are we doing this?”

I am a huge advocate for drills for several reasons, all of which I will explain here in this article. As I spoke about in a previous blog piece, the research says drills work—they just don’t always work right away or in the way we hope they do.

Bosch lovers and followers of the dynamic systems theory are well-versed in using variations to further ingrain good patterns and solutions in athletes. Below, I offer advice that will give coaches confidence and present seven key methods for implementing drills beyond the speed ladder variety to create buy-in with their athletes.

1. Make Time for Drills Daily

Doing drills sporadically is one way to ensure that no one ever takes them seriously. Drills are a focus lesson in the same way that most classrooms start off with a small lesson. Doing them inconsistently is confusing and frustrating for developing athletes, and it becomes harder for a coach to calibrate drills to meet the needs of the athletes in front of them that day. Coaches and athletes both will improve their respective crafts and have some sort of expectations on different tasks.

There isn’t much instant gratification in long-term athletic development…but I think the length of time it takes to saturate an athlete with this is greatly underestimated, says @grahamsprints. Share on X

There is not much instant gratification in long-term athletic development. It is really a long-haul type of endeavor. The descriptor “long-term” precedes “athletic development” but I think the length of time it takes to saturate an athlete with this is greatly underestimated. Drilling great movement is not something to throw your hands up at and proclaim, “Well, that didn’t work” after eight weeks.

Coach Mike Whiteman of the Pittsburgh Riverhounds Soccer Club routinely posts videos of excellent training montages of his athletes. His response when asked how he gets his athletes moving so well made me nod my head. What did he say? We slow-cook everything.

Specificity is much easier with a solid foundation of movement.

In a recent webinar, Coach Ryan Banta remarked that it takes about 500 hours for motor learning to really stick and for the athletes to be rewired via neuroplasticity. This kind of long-term development becomes harder when we skip daily coaching opportunities. Most of my coaching failures have happened simply because I sent mixed signals by not being consistent with training modalities.

The drill/warm-up sessions I lead are the one time that all athletes, regardless of event (or in the case of field sports, positions), are all together as a unit. There is something to be said for that cohesive environment and setting the tone for the day with clear and common language.

2. Start Small and Select Carefully

Most coaches I talk to are overwhelmed by the sheer number of drill possibilities. They want to know that they are doing the right thing. I am commonly asked, “What are the best sprint drills to improve speed?” My answer is usually none of them and all of them.

This is not meant to be cryptic. Drills are about creating a more complete athlete rather than just creating changes in peak velocity. Speed, like strength, cannot be maximized in the presence of dysfunction and a general lack of movement competency. We must simply aim to get our athletes to do as many movements as well as we can and build them brick by brick.

Coaches need not experience paralysis by analysis. Rather than searching for the mythical perfect drill, remember who you are coaching and understand that going slow is perfectly okay. By the same token, something too challenging is easily scaled back.

Rather than searching for the mythical perfect drill, remember who you are coaching and understand that going slow is perfectly okay, says @grahamsprints. Share on X

Sprinting is commonly upheld as the pinnacle of athletic performance, and indeed, the posture, rhythm, timing, coordination, and elasticity that is on display in good sprinters makes us stop and marvel. However, if we inherit athletes who possess some speed but lack the ability to perform movements like skipping, prancing, galloping, etc. with the aforementioned qualities, we can move forward by addressing this low-hanging fruit in conjunction with smart sprint training.

It seems impossible to me that an athlete who lacks general movement ability and/or experience will suddenly be a sprinter who displays “maximum beauty” or a clean block start. They have no awareness of what the best of something feels like.

The hardest part is getting started, but just start. Start at the bottom. Start with 10 minutes. Tony Holler has a list of 10 speed drills in his “Feed the Cats” program. He says he coaches the heck out of the drills and wants them done in a “caffeinated” state.

One of my favorites to start with is the “loose skip.” I often note with our jumps coach, Tyler Colbert, that the loose skip is a good eye test on day one of a new season. It is such a simple movement, but it is not uncommon to discover that a sizable chunk of the newcomers cannot perform a loose skip or basic crawl competently. Loose skips and marches are merely the upright version of a crawl.

It may also be worthwhile to explore a drill or movement deeply in one session. For example, I may decide during the “movement” portion of our warm-up to go skip heavy (examples of skipping variations will come in the next section). If I notice that we are having issues with galloping, we will go gallop heavy, and so on. Maybe it is baby bounds, prancing, A-runs—address what is needed.

This summer has given me a good chance to continue using drills thematically. When we have an acceleration day, we tend to go skip heavy. On longer, rhythmic days, gallops, and on top speed days, prancing.

There is no perfect progress, but if it is early in the season, you can start with the most remedial of a variety of drills. Teach a proper march, crawl, loose skip, and basic gallop, and start prancing progressions. The goal is to constantly revisit and repeat things, attack weaknesses, and forge ahead. Four years from now, the scene in the rear-view mirror should look pretty good.

3. Allow Athletes to Repeat Stuff and Sprinkle in Movement Variability

When I first laid a foundation of movement with our track team, I had very few drills. Then I added more. Then I cut out the fluff and stopped trying to do more and focused instead on what I thought was important. It really is about meeting the athletes where they are and then pushing them farther and farther in their abilities each week.

Kids like doing things they are good at, but they also like some unpredictable variety. Too much can turn a practice into a circus really quickly. Most drills can be tweaked slightly to create an illusion of shiny newness. This repetition without repetition keeps motivation high. More importantly, it also allows athletes to experience singular movements in a variety of ways and ultimately figure out what feels the best and how they may use it in the future. I want them to take what is useful and discard what isn’t.

Most drills can be tweaked slightly to create an illusion of shiny newness. This repetition without repetition keeps motivation high, says @grahamsprints. Share on X

For example, the Mach A-skip is commonly cast aside due to its perceived lack of specificity and transfer. I am under no illusion that an A-skip will create a world record holder, but if an athlete can’t A-skip, I ask myself “Why not? What is preventing them from doing this drill correctly?” It could be posture; it could be their foot strike. I want them to feel the flow and rhythm when they do this drill correctly, because if they cannot problem-solve and optimize something at 2-3 m/s, I bet their speed at 8-10 m/s is not optimal either. There is a best way that each athlete can perform an A-skip. It comes down to trying to do everything.

There are so many different types of skips that allow rehearsals of rhythm and timing. Here are some skipping options:

• Loose skip
• Skip for distance
• Skip for height
• A-skip for rhythm
• A-skip for speed
• B-skip
• C-skip
• Big arm side skip
• Asymmetrical skip
• Single leg A-skip
• Quick skip
• Skip bleeds (seamlessly transitioning from one type of skip to another)
• Backward skip on all variations

Nearly every drill has endless possibilities.

4. Don’t Call It a Warm-Up

I usually start a session by saying “Let’s get going” and gradually building the intensity near the main session. I don’t necessarily call anything a “warm-up.”

In a recent SimpliFaster article, Keith Ferrara discusses how he calls warm-ups “ignition series.” I can see the value in using this term or something similar with teams like football. The terminology definitely sounds more appealing than “warm-up drills.”

Especially for a coach beginning to make their foray into drilling and movement, having a unique name for their warm-up can highlight the importance of this portion of practice. This can also create a departure from the idea of warming up as merely stretching and jogging.

Some drills done well will “ignite” the team and pay dividends down the road in their development.

5. Spotlight Good Movement

My #1 goal on all drills is for the athletes to look as athletic as possible on any given day. I typically use the correct-incorrect-correct from John Wooden.

1. Correct: “Here’s what the drill is, here is what you should be feeling, and here is an analogy or cue that could help you.” Really sell the “why” in kid-friendly terms. Examples:

   • A-skip = “We are doing this to rehearse rhythm, slight forward lean, and great foot contacts.”
   • Carioca = “We are doing this to be fluid with our hips. Athletes need to be able to separate their lower and upper body when reacting on the field.”

2. Incorrect: “Don’t do this. Doing this is not a good thing because ________.” I then demonstrate it poorly. I tend to exaggerate, which eases the tension because no one will do it as poorly as this.
3. Correct: Find a kid who can do it really well, gas them up with confidence by having the team watch their model, and follow up with a round of applause. As the rest of the team goes, I circulate and assist with kids who need tweaks. If a kid has a breakthrough, I try to point that out as well. This is all a little cheesy, but it suits my coaching style, which borders on hyper at times. Their progress, however small, needs to be contagious.

There is not enough time to do this on every drill, of course. It depends where we are at. I usually consider what most of my athletes cannot do well and make it a goal for them to do it better.

The learning process is often slow, so drills may be done incorrectly all the time. This is fine, as long as the intent to be correct is high. Athletes need a lot of movement competency in their arsenal. Again, the more, the better.

6. Do Some Drills with Them

I won’t spend too much time on this section since coaches have different levels of comfort and readiness that they need to explore for themselves. I am seeing a growing trend of high school coaches immersing themselves in their own speed/drill training. Coaches like Mike Whiteman, Tyler Germain, Kyle Edwards, Tony Martins, and Joshua Collins all have posted their own training for their athletes to see.

I think it helps the kids to see a coach demonstrate something and be part of the process. It has personally helped me to take information from books and articles on certain movements and perform them with fidelity the way they were intended. This has allowed me to give live demos for the athletes, and if I cannot do the movement that well, I remark on how I am still learning it and explain what I would fix.

This doesn’t mean coaches need to do every drill, or any drill, but I can say first-hand that doing drills with our team has helped buy-in. My hope is that my athletes see my demo and are open-minded. If the old guy in front of them can do it, then so can they.

While not entirely necessary, being able to demo occasionally and show a willingness to learn is another tool for the coaching bag, says @grahamsprints. Share on X

My #1 rule for myself is to never have my athletes do something that I can’t do myself or at least explain really well. There are often days I have dress pants and boots on and never do a drill.

An added bonus is that drills are often low on the plyometric continuum and can reawaken the inner athlete in us coaches. I firmly believe that as we get older, we stop moving athletically, which can cause sarcopenia, reduce muscle power, and increase the risk of serious injuries like hip fractures. This is supported by some research.

While not entirely necessary, being able to demo occasionally and show a willingness to learn is another tool for the coaching bag.

7. Make Sure This Stuff Doesn’t Exist in a Vacuum

Another easy way to create buy-in on drills is through the use of social media. Unfortunately, the training from professional athletes that gets retweeted or posted on Instagram stories for various exercises can border on circus acts. This snapshot of training may be fun or motivational for these high-level athletes, but it is not the whole picture.

Occasionally, however, a montage of wonderfully balanced training makes the rounds.

Marquise “Hollywood” Brown bounding? Retweet.

Antonio Brown working with Dan Pfaff on speed drills? Add to story.

As a Patriots fan watching pregame warm-ups, the same goes for Julian Edelman doing A-skips and Rob Gronkowski doing A-run stepovers at 265 pounds.

These are just a few NFL examples, but with some digging you can find plenty of videos in the high school, college, or professional ranks to fit your agenda. Spotlight great athletes doing the relatively mundane, just like your team is trying to master the basics.

There Are Many Roads to Buy-In

Specificity is a rabbit hole I don’t particularly enjoy going down. Athletic development isn’t always about being as specific as possible. Lots of things support sprinting and performance that don’t look like the sporting action itself. There is nothing wrong with developing general qualities to create better athletes and healthier ones in the process.

There is nothing wrong with developing general qualities to create better athletes and heathier ones in the process, says @grahamsprints. Share on X

To move beyond just assigning workouts and to start to develop athletes, coaches must find an entry point that they are comfortable with. Once you begin the process of developing athletes for the long haul, it will become part of the culture of the program. Some patience is required, as Rome wasn’t built in a day. Laying a simple and solid base of key drills and movements will allow a coach to sprinkle in variations to further challenge athletes while keeping interest high.

Celebrating improvements and efforts is a good way to show the athletes that this is truly important stuff. Likewise, a coach who can demonstrate and explain drills fairly well can enhance the learning experience for both themselves and their athletes. This can result in an understanding of where each drill fits contextually and where to go next.

The fact remains that the training of some of the best athletes on the planet features drills and movements that your athletes are doing or will progress toward. Highlighting this behind-the-scenes work could be valuable so they have an understanding of the pace and plan to progress to the higher-level drills done by their idols.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

Starting with the end, ultimately, we want our athletes to be able to execute “sport specific activities with the greatest possible intensity, frequency and sustainability”—aka, become fitter (Mladen Jovanović). Being unfit will therefore inevitably limit our maximum possible output and precision throughout the game and give us fewer possibilities to succeed. If we want to outrun a game, or at least be fit enough to create sufficient scoring opportunities, we need to think about how to best invest our time and energy into any sort of conditioning method to improve or at least not suck at this crucial physical capacity.

There seems to be an emotional controversy about the preferred method to implement in order to elicit superior gains in ‘fitness,’ says @DanielKadlec. Share on X

Although we have a plethora of conditioning methods available in our toolbox, there seems to be an emotional controversy about the preferred method to implement in order to elicit superior gains in “fitness.” (I’m deliberately avoiding any reductionistic metric.) While we can choose from tempos, continuous steady-state cardio, cross-training, Tabata, Fartlek, MAS, RST, HIIT, SIT, SSG, ACDC, and more, their common claims of distinct adaptive responses seem to disappear when adjusting for total heartbeats per session¹. Understanding that those methods have more overlying similarities than discrete differences can stop us from overthinking and wasting planning time and help us accept that many paths lead to Rome—aka being “game fit.”

Threshold This, Lactate That… Does It Matter?

And the list goes on, with big words like mitochondrial density, left ventricular hypertrophy, H+ buffer capacity, PCR re-synthesis, anaerobic speed reserve—and this is just a snippet of what I was taught and what I perceived to be critical to understand if I wanted to plan an effective conditioning program. This, in combination with the fallacious belief that every such “lab-discovered” limiting capacity can be improved with only one method, made me waste hours and hours trying to piece it all together while keeping my approach periodized and sport-specific. The more I went down the reductionistic rabbit hole, the greater my confusion. Today, I couldn’t care less about what any of this even means.

With the end goal in mind—being game fit—the main challenge is to identify the most appropriate and efficient combination of intensity, volume, and modality that fits our respective context. While we know both ends of the continuum (high volume versus high intensity), and anything in between (figure 1), can elicit tremendous fitness gains and have led athletes to remarkable running performances, we also need to acknowledge—as with every intervention with this complex and nonlinear system called human—the inevitability of individual responses (figure 2).

While the relative risk of non-responding is equally high in each approach in trained athletes, it would be nothing but foolish and narrow-minded to selectively invest our resources in just one approach, especially with team-sport athletes. Furthermore, it seems that fitness gains are more robust and less fluctuating in less fit athletes following a high-volume approach compared to other methods². Although, we accept and promote a “vertical integration” approach with everything we do in the gym throughout the whole season, it seems many are married to an “either/or” approach with their conditioning preferences.

To further polarize the discussion as to what approach to use, many methods have not only distinct, but flawed, evidence-based adaptive certainties attached to them in order to calm our order- and structure-seeking minds (i.e., if you do conditioning type X, then adaptation Y will happen) (figure 3), but also fundamentally arbitrary dogmas. Despite popular belief, every energy system is, congruently to every strength quality, 100% trainable. Its necessity, however, depends entirely on the strengths and weaknesses of your athlete in combination with the specific demands of your sport.

Also, where is this dogma coming from that high levels of blood lactate are destroying your mitochondria?! (Now reading this, it feels like the pinnacle of reductionist thinking, while fundamentally ignoring complex systems.) If true, every single wrestling, judo, and ice hockey athlete in the history of mankind would have literally zero functioning mitochondria. It’s laughable, and reality proves it wrong.

Know Your Game

We all know it’s easy to make someone fitter, but the million-dollar question is, are we preparing the athlete for the demands of the game as well? Especially for the physiologically and mechanically most stressful demands, which coincide to reflect the most crucial, game-deciding moments. While there is now an endless number of metrics I can use to inform my decision-making, I’m limiting myself to high-speed running volume (anything above 5 m/s or 18 km/h in my context) and time @ >90% heart rate max.

This is because, first of all, if you can’t tolerate running fast repeatedly, you will have fewer chances to put yourself into scoring opportunities, while your hamstrings are a ticking time bomb. Second, the team/individual who makes the first mistake during highly contested and intense game plays due to an inability to maintain appropriate skill execution or decision-making typically gets scored against, while only insufficiently recovering for subsequent bouts. Having deciphered those metrics as my primary conditioning KPIs, I can now start to reverse-engineer and determine what my athlete doesn’t experience during practice yet will definitely encounter during a game.

I’m preferentially choosing those methods that can give me either a ‘high-speed running’ overload or a ‘time >90% HR max’ overload, whichever suits my current context, says @DanielKadlec. Share on X

As training time is always precious, and the SAID principle still governs all adaptive responses, especially when looking from a phenomenological point of view, I’m preferentially choosing those methods that can give me either a “high-speed running” overload or a “time @ >90% HR max” overload, whichever suits my current context—i.e., tempo runs or any intensive interval setting with a work:rest ratio of 2-3:1, which ensures heart rate stays elevated. As a rule of thumb (thanks to Martin Buchheit), if you want to stay fit, you need >5 min @ >90% HR max per week and if you want to get fitter >10 min @ >90% HR max per week is a good start. Done.

Apologies to all exercise physiologists who still believe highly specific interval types are necessary to elicit any superior adaptations, while in reality total time @ > 90% HR is a “good enough” stimulus and the main driver for getting fitter independent of interval type³. In my understanding, both types are located within the high-intensity approach and can be further adjusted to meet secondary KPIs such as acceleration and deceleration efforts and specific work:rest ratios; again, if practice doesn’t tick these boxes already (video 1).

With that, it’s obviously highly beneficial to know what the specific demands of your respective game and practice are so as not to rely entirely on a best-guess approach. Using evidence, technology, and/or interns equipped with stopwatches are all great ways to get more insight into what your athletes are dealing with. That’s my first box to check—I push the ceiling with high intensity.

Video 1: Adjusting the conditioning modality to additionally expose the athlete to acceleration and deceleration efforts. Sorry for the video quality, but you get the idea.

Since I don’t know what the game and practice demands are, as mentioned before, I put all my resources into what the athlete is not experiencing but needs. The athlete already gets bucket loads of the medium-intensity part, so I therefore fearfully avoid tapping into it. I just can’t see any additional benefits, since the stimulus is already fundamentally oversaturated (figure 4). However, there seems to be an exponential interest in the potential benefits of SSGs (small-sided games)—aka doing more of what you are already doing—over the last decade based on publication numbers, with its assumption to get fitter while improving your technical-tactical abilities at the same time. Yet, “the man who chases two rabbits, catches neither.” (Confucius)

Doesn’t EVERY drill already include at least two players doing some sort of sport-specific tasks for a certain period of time followed by a rest? Yet now we call it “SSGs,” even though it has actually been around for as long as sports exist. The good thing is we now have about 438 papers highlighting the statistical significance between 6v6 on a 30m x 30m and 5v5 on a 25m x 25m pitch on any “lab-discovered” metric. Every time a new method promises superior gains per unit of invested resource, you should be highly cautious and skeptical. Simply put, “there is no substitute for hard work.” (Thomas Edison)

Polarized FTW

Now that we effectively overloaded the high-intensity needs and successfully neglected the medium part, we need to accept and acknowledge the undeniable potential of the high-volume/low-intensity approach, which fits perfectly into a polarized model. However, everyone seems to hate it… why?

Is it because of this reductionist fear of a muscle fiber shift? I’d agree, if you never EVER sprint, accelerate, jump, and/or lift. Is it because it can add fatigue? I’d agree, if you never heard of the concept of progression. Or is it because it’s not fun? Try sucking at your sport—that’s not fun either.

For decades, if not centuries, steady-state running was the basis of all physical preparation programs independent of sport or occupation, while still being able to show incredible feats of lightning-fast movements—think of all martial arts forms or every single team sport up until the late 2000s. And, if I remember history right, didn’t Rocky Balboa single-handedly end the Cold War by defeating Ivan Drago (after a full 15 rounds!) with nothing but continuous steady-state cardio in the snow?!

Since we know that fitness is, in plain terms, primarily a function of a sheer accumulation of additional heartbeats per unit of time—think “more equals fitter”—it’s no surprise that fitter athletes are those who just have a higher total weekly running volume (figure 5). With their heart rate increasing linearly during submaximal intensities, there is just no substitute to exposing athletes to high(er) volumes if you want to reap the benefits from this approach.

While this method is obviously more time-consuming, it’s just not suitable as a top-up method after practice compared to a high-intensity approach. So, we can either tell our athletes to go for a longer jog on non-practice days—or any other conditioning method that we deem most appropriate for this athlete—or chop it into bits and invest 10–20 minutes before AND after every practice. Remember that weekly volume, independent of its accumulation, drives fitness, especially with less-fit athletes being less prone to not responding. In order to keep it truly low-intensity, I usually instruct them to “hardly break a sweat,” and after completion I want them to feel like the run can’t possibly have made them any better. That’s the second box I tick—I pull the floor with high volume.

Never Not Running

As with everything in life, consistency is the essence of any progression. If you’re not doing any conditioning work on a weekly basis for up to 50 weeks/year (enjoy your winter vacation), it’s less important to debate about the method of conditioning. A consistent approach also just can’t be outperformed by any “HIIT block” or “shock micro cycle” as, although the fitness gains are impressive, the reversibility after not being exposed to this stimulus density anymore is almost perfectly equal to the rate of adaptation. Short-lasting gains for a lot of pain, or as Bruce Lee said 50 years ago, “long-term consistency trumps short-term intensity.” Additionally, in the absence of any acute or chronic injury, the law of specificity dictates not to expect any meaningful benefits to your running performance when doing biking/rowing/boxing/AirBiking if your fitness level is not shocking.

If you want to become fitter for your sport, the hierarchical order for how to best invest your time is: pull the floor, push the ceiling, sprint, play your sport, says @DanielKadlec. Share on X

Ticking those easy-to-implement boxes has profoundly simplified my approach to conditioning for team sports. I’m spending little to no time deciphering the meaning of all the “lab-discovered” breakthroughs and have stopped worrying I might miss out on any new or magical 1%-er. Anyone remember mouth taping?

Here is my recommendation, in hierarchical order, for how to best invest your time if you want to become fitter for your sport (figure 6).

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

References

1. Rodrigues JAL, Philbois SV, de Paula Facioli T, Gastaldi AC, de Souza HCD. “Should Heartbeats/Training Session Be Considered When Comparing the Cardiovascular Benefits of High-Intensity Interval Aerobic and Moderate-Intensity Continuous Training? A Critical Appraisal.” Sports Medicine Open. 2020;6(1):29. Published 2020 Jul 15. doi:10.1186/s40798-020-00257-8

2. Zinner C, Schäfer Olstad D, Sperlich B. “Mesocycles with Different Training Intensity Distribution in Recreational Runners.” Medicine & Science in Sports & Exercise. 2018;50(8):1641-1648. doi:10.1249/MSS.0000000000001599

3. Fitzpatrick JF, Hicks KM, Hayes PR. “Dose-Response Relationship Between Training Load and Changes in Aerobic Fitness in Professional Youth Soccer Players” [published online ahead of print, 2018 Nov 19]. International Journal of Sports Physiology and Performance. 2018;1-6. doi:10.1123/ijspp.2017-0843

4. Vickers AJ, Vertosick EA. “An empirical study of race times in recreational endurance runners.” BMC Sports Science, Medicine and Rehabilitation. 2016;8(1):26. Published 2016 Aug 26. doi:10.1186/s13102-016-0052-y

(Lead photo of Eric Burns credit: UNI Athletics)

The genesis of this article comes from a presentation I was asked to do at the trackandfield.coachesclinic.com “Virtual Summit” hosted by CoachTube. That talk was aimed at providing an in-depth look at the training of our two top long jumpers at Loyola University Chicago, Eric Burns and Mackenzie Arnold. Elaborating on that talk, I’m developing a multi-part series to go into further detail on advanced development in the long jump.

The underlying theme at play in this project is the attempt to discover novel pathways to enhance dexterity along with speed/power gains through the conjunction of various training concepts¹. This involves finding subtle progressions of specificity through manipulating the practice environment to not only educate and challenge each athlete, but to also get those adaptations to solidify long term. In other words, finding ways to synthesize speed/power capabilities into the skillful action of the event harmonizing speed, power, and skill into greater synchronicity.

After all, high speed/power proficiency with low long jump skill capacity is an unhealthy combo. It’s critical that coaches pay careful attention to how they are developing physical abilities along with requisite long jump skills. That compatibility is essential to advanced development in the long jump.

High speed/power proficiency with low long jump skill capacity is an unhealthy combo, so it’s critical that coaches pay careful attention to how they are developing physical abilities along with requisite long jump skills. Share on X

What I’m proposing is that long-term growth in the event comes from the amalgamation of these three qualities to cement skillful problem-solving execution at higher speeds, thereby nurturing greater levels of velocity into sound technical proficiency and decision-making processes. Speed is king in the long jump, but it must be transferred into the specifics of all that encompasses that movement pattern.

Schematics of Resisted Sprint Training on the 1080 Sprint

No discussion of long jump development can be divorced from speed development. Velocity is the primary driving force that provides the conditions for the possibility of longer jumps. Our uses of the 1080 Sprint center around resisted and assisted sprinting. Specifically, with resisted sprinting we’ve tried many different methods over the years. One year we attempted to figure out ideal resistances for each athlete; another year we would surf between a wide array of resistances within each session; other times we would lock into a singular resistance within a session or training cycle, and a few other variations in between.

No discussion of long jump development can be divorced from speed development. Velocity is the primary driving force that provides the *conditions for the possibility* of longer jumps, says @BobThurnhoffer. Share on X

The problems that arose became either having too much or too little variety. Drifting between too many resistances yielded too varied of a training stimulus, which meant inconsistencies in departure angles, ground contact times, and flight times from rep to rep. The issue with using only a singular resistance would be boredom, accommodation², and training plateaus with diminished potentiation during each session.

Another aspect of working with the 1080 is the breadth and depth of data that can be used and analyzed both within the practice and later in post-practice debriefs. The rabbit hole of possible data analyses is virtually endless. The goal heading into this year was to find a way to narrow the variety of resisted sprint training stimuli and tighten our focus on which data we would choose to focus on, while still providing a clear and consistent training stimulus within each session and training cycle. Thus, we adopted some strength and power development concepts and applied them to our resisted sprint training program:

• • Zones

 

• • Power output data

 

• • Velocity measurements

 

• Power first model

We didn’t necessarily track the ideal resistances for our athletes—instead, we had target zones that we would work within for each mesocycle and track the data within those zones. Bryan Mann’s velocity-based training categories of starting-strength, speed-strength, strength-speed, accelerative-strength, and absolute-strength were influential in this framework as well³. We could favor resistances or schemes within the zone for each individual to get the best out of each session. That more precise variability of training inputs provided opportunities for consistency and clear data tracking, while still having a healthy amount of variety to provide potentiated repetitions and individualized loading.

These zones aren’t too scientific, they are quite simple. The idea was merely to purify the resisted sprint training stimulus by narrowing in on the resistances within the session and each training cycle, all the while priming future training cycles and leaving room for some variability. We used 6 zones, each consisting of 5 resistance settings:

1. 1. Zone 1: 1-5kg

 

1. 1. Zone 2: 6-10kg

 

1. 1. Zone 3: 11-15kg

 

1. 1. Zone 4: 16-20kg

 

1. 1. Zone 5: 21-25kg

 

1. 1. Zone 6: 26-30kg (although we never used Zone 6)

 

Our resisted sprint training concepts revolved around heavier early stage acceleration work and lighter late stage acceleration work. Most of our heavier reps were 10m in length, but occasionally extended to 15m later in the year; meanwhile, our lighter reps ranged from 20m-40m. Typically, Zones 3-5 were used for shorter, heavier repetitions, while Zones 1-2 were for the lighter and longer reps. When we did shorter, heavier reps, we would track peak power output (W); when we did lighter and longer reps, we would look at peak velocity achieved (m/s). I recognize that there are some flaws in looking only at those data points since they don’t tell the whole story of a sprint, but the immediate accessibility and relevance provide ample measurements to track over time and use to make in-practice decisions.

Often, our resisted efforts were complexed with unresisted acceleration sprints through Brower timing gates of whichever segment of the sprint we were working on for that session. Typically, we used tape drill measurements to develop skills of rhythm and projection⁴. Sets consisted of a single resisted rep, followed by a single unresisted rep. This was partially to keep the divide in volume of resisted vs. unresisted acceleration work around 50-50; from a practical standpoint, it helped with practice flow when we had groups of 8 or more. There were times when we did isolated sessions instead, meaning we did only resisted or unresisted sprinting on a given day. In particular, when we had a focused assisted sprint training day within a microcycle, we would have a dedicated isolated, heavy resisted sprint training day on a separate neural session within the week. This clear division of weekly neural ⁵ themes allowed us to cultivate adaptations at opposing ends of the force-velocity curve.

It’s worth noting here that the most important speed development work for a jumper is pure unresisted/unassisted sprinting—however, through a regimented resisted and/or assisted program, those unresisted/unassisted reps can have greater significance. Later in this series I’ll mention some potential future adjustments to our implementation of resisted sprinting, but for the purposes of this article I want to narrow in on our heavy resisted sprint training program to exemplify our methodology.

The most important speed development work for a jumper is pure unresisted/unassisted sprinting—however, through a regimented resisted and/or assisted program program, those unresisted/unassisted reps can have greater significance. Share on X

Referring back to the six zones mentioned above, Mackenzie almost exclusively used Zone 3 for her heavy resisted work, while Eric used Zones 4 and 5. By locking into these zones for mesocycles at a time, we could use the data to adjust the session while keeping the cleanliness of stimuli within the zone. We could also favor heavier or lesser resistances within the zone based on individual needs week-to-week, and continually prep future training weeks and cycles. When we did complexes of heavy resisted followed by unresisted work, we found that drop-in accelerations worked best. The extreme difference moving from heavy resisted to bodyweight makes it difficult to execute sound static starts. However, as mentioned above, we did have many sessions where we only did heavy resisted work. There were also a few occasions where we did segmented acceleration sessions: meaning, we did all our resisted work followed by all unresisted work, not complexed.

Complexes, segmented, and isolated sessions work well and it’s worth doing all three throughout the macrocycle, but typically the isolated sessions produced the better power outputs. Also, I’ve found that jumpers get more out of consistent heavy sled exposures compared to pure short sprinters. The magnitude of push involved in that kind of activity compliments approach dynamics and impulse at takeoff quite well. Short sprinters, on the other hand, benefit more from lighter resisted work to feel the congruency and rhythm of acceleration with subsequent transition into upright mechanics. Both long jumpers and short sprinters benefit from both heavy resisted and light resisted work—my point, though, is that the division of labor may skew slightly one way or the other based on the nature of their primary event.

Reorganizing Peak Power Towards Greater Velocity

Throughout each session, we would pay attention to postures, shin angles, and ankle function while analyzing peak power outputs achieved on each heavy resisted sprint. The guiding methodology was the idea of hitting big peak power outputs at higher resistances within the zone, then attempting to sustain those peaks at lower resistances. By doing so, the peak power output (W) evolves from higher force (N) to greater velocity (m/s). The thinking was to constantly attempt to transfer big power peaks down to lighter resistances, making it at least one small step closer in specificity. The term specificity here has a twofold meaning:

1. 1. The simple idea of a training exercise looking more like the event itself.

 

1. 1. The notion of targeting a very specific form of adaptation.

 

Both definitions are at work here. Furthermore, we could consistently track peaks achieved at each resistance for each athlete and compare week to week. Success was measured mostly by bridging the gap of peak power output from higher resistances down to lower resistances within the zone; however, we also looked at consistency of high peak exposures, and personal bests at each resistance. Thankfully, one of our assistant coaches, Anthony Sierra, knew exactly what we were looking for so he mostly worked the 1080 and gave me the results while I monitored and watched the practice. Decisions to stay, move up, or shift down in resistance throughout the session were made in practice based on the data in order to maximize the quality of each session.

We would start at the lowest resistance of the zone and work upwards by 1-2kg until a large peak power output was achieved. Then, we would work back down and try to sustain similar peak power outputs at lesser resistances, finishing the session back at the lowest resistance. Sometimes we would stay at a higher resistance for several repetitions to accumulate more high peak exposures, particularly on week 3 of a 4-week mesocycle. At other times—mostly later in the year—we would quickly work up to a big peak at a high resistance, then work the lower resistances in greater volume.

The range of resistances within a given zone allowed for plenty of flexibility within the framework of a narrow spectrum of resistances. We would work the resistances based on the targeted demands of each training cycle while also monitoring the fatigue and technical execution of each athlete, each day. Taking those factors into account, we let the data guide us on in-practice decisions of which resistance to move up or down to within the session based on performance and/or fatigue.

For Eric, early in the fall we worked Zone 4 in preparation for Zone 5, which served as a quasi-rate of force development type of zone or max resisted effort in terms of highest resistances utilized.

Later in the year, we did extend the reps out to 15m and used that both as a further progression and as a way to maintain peak power output qualities by paying attention to density patterns and touching on it bi-weekly during the indoor season. We also minimized the zone to three resistance settings (21kg-23kg) when we extended the reps out to 15m and did not go up to 24kg-25kg.

 

Closing Remarks

To summarize, our methods in heavy resisted sprint training boil down to transferring big power outputs down to lower resistances. The idea was to gather up big power outputs (W) at high resistances favoring more force (N) and convert them into lower resistances favoring more speed (m/s), since by achieving equal or better peaks at even 1kg less brings one small step closer in specificity. Although force is very important, speed is more specific to success in the long jump and peak power outputs have to be gradually conditioned through faster expression capabilities. This is especially the case when considering connecting added velocity to the long jump takeoff. Maintaining or surpassing peak power outputs achieved at high resistances down at lower resistances mutates the nature of that peak power into greater specificity through higher velocity.

Although force is very important, speed is more specific to success in the long jump and peak power outputs have to be gradually conditioned through faster expression capabilities, says @BobThurnhoffer. Share on X

Philosophically, the idea of transfer espoused here is nothing more than taking an event or a component of an event, such as an acceleration sprint, finding a way to overload it, and then moving back to a lesser loaded version of the exercise to solidify training gains down at loads closer to the nature of the event.

In general, adaptations can be quantified—such as through the methods mentioned above—by working on the raw materials of speed/power while tracking data through various forms of training technology; or qualitative, by refining skills and mastering a technical model, which will be addressed in future articles. Transfer of training can yield both forms of adaptation, and at a preeminent level, integrates them altogether.

Overload can come through resistance, assistance/speed, volume, duration, and/or added coordinative challenge. In this case we added resistance, but by doing so the activity becomes less specific; the tradeoff, however, is that the training stimulus can become very high since large power outputs require large resistances. The methodology of gradually reducing the resistance while maintaining peak power is an attempt at taking small steps towards specificity during a session, since gradually unloading resistance equals higher specificity and therefore higher eventual transfer so long as peak power output can be sustained—and, as noted above, there’s the notion of specificity as a very specific form of adaptation, namely high peak power outputs at lighter resistances within each distinct zone.

The image of gathering training inputs through higher loads or added constraints, then carrying them closer to the event as it is in itself through reduced loads or constraints, is a motif you’ll see take various forms throughout future articles. Moving forward, I’ll cover methods to transfer velocities achieved with assisted sprints into the natural max velocity capabilities of the athlete, with an eye towards bringing those newfound velocities into the long jump approach.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

References

1. Bernstein, Nikolai A. Dexterity and its Development. (p. 393-398). 2016: Routledge

2. ALTIS Foundations module 4.2 on Adaptation.

3. Mann, Bryan. Developing Explosive Athletes: Use of Velocity Based Training in Training Athletes 3^rd Edition. (p. 20). 2016: Ultimate Athlete Concepts.

4. Stuart McMillan. Concepts in Acceleration, ALTIS 360 presentation.

5. USTFCCCA Academy curriculum.

I’m sure all of you have gone through this before: Training sessions have been going as planned, and your squad is getting faster, stronger, and more explosive. Then, one day you walk in to greet your athletes and get the “So, this happened at practice…” scenario. A sprained ankle from going too hard during a small-sided game, beat-up shoulders from too many balls thrown or laps swam, or exhaustion from enduring the dreaded “extra conditioning” for disciplinary action.

Most of us understand in today’s multi-/year-round sport landscape, our plans and programs are at the mercy of any repercussions from practices and competitions. Share on X

Most of us understand in today’s multi-/year-round sport landscape, our plans and programs are at the mercy of any repercussions from practices and competitions. If you work with developmental athletes, you can also add in the compounding kids will do stupid stuff and hurt themselves factor and then quickly learn what agile periodization looks like!

If you’re fortunate enough to get feedback from your coach on a regular basis, then planning for these instances will be a tad easier. You can now think ahead to adjustments you can make for lower body training on “flipper day” if you happen to get a handful of swimmers with sudden foot, knee, and ankle issues. If you find yourself having to negotiate an extensive “DON’T” list from ATCs, PTs, or the doctor, then you may have your work cut out for you.

In either case, you don’t have to let your squad succumb to getting “doctored” out of training. I get it: Pain is an inhibitor of movement, and a true injury is debilitating. But if they were still able to step foot into the room, then they still ought to do something effective. As coaches and facilitators of their success, we must never allow our kids to gravitate toward ease and shy away from the work.

Remember in the movie 300 when Dilios patched his eye?

King Leonidas: “Dilios, I trust that ‘scratch’ hasn’t made you useless.”

Dilios: “Hardly, my lord, it’s just an eye. The gods saw fit to grace me with a spare.”

An extreme example, I know—but are initiative, obligation, and effort not foundations of a formidable culture? Do we not want our athletes to learn about the value of finding ways to succeed despite setbacks? Or about upholding their commitment to the team and themselves? This can be a deeper discussion in and of itself, but I digress.

Let’s also distinguish the scenario of injury versus acute restriction. As stated above, an injury would be physical damage to the body that prevents someone from performing a task. As we know, this can and DOES happen in practice and play. In this case, you most likely will receive communication of the incident, and the athlete may or may not be at the session. If you receive an athlete who is reporting the injury to you, it is your LEGAL, ETHICAL, and MORAL obligation to send them to the ATC office or require an outsourced appointment to a qualified physician for a diagnosis.

For those athletes not in this category but reporting an ache, pain, nick, or ding, we can consider them as having an acute restriction. Sound and legal practice calls for us to listen to the athlete about the issue and make the necessary change. In no way are we to apply any other type of intervention! So, without burdening yourself with the idea of, “what the hell do I do now?” I’ll explain how you can still deliver the goods to the athlete and not have to sacrifice the integrity of the program.

What We Can Progress, We Can Also Regress

Most of you are familiar with systems of progression and regression that may be based on these factors:

1. Skill level—Does this athlete consistently perform the basic pattern in a flawless manner? If so, in what way can we challenge them further?
2. Strength level—Has this exercise run its course with this athlete? Is it no longer driving progress?
3. Readiness—Does it look right; does it fly right? If not, is this athlete ready for this today?

Data collection, the coach’s eye, and communicating with your athletes can all help you answer these questions. From there, having a system in place helps to rectify the problems.

Coach Ashley Jones developed a system based on the statistical concept of the bell curve. The mean exercise (middle of the curve) represented the lift/exercise “middle” that the majority of his athletes could do at the time. Progressions and regressions of the exercise are represented by standard deviations of +/-1 or 2 based on the movement pattern.

For example, if the barbell deadlift is the mean exercise, regressions can include a trap bar DL and RDL (-1/-2, respectively), and progressions may include power clean and power snatch (+1/+2, respectively). Essentially, individualization of training can be administered without sacrificing the integrity of the program. Coaches can use the tools above, tempered by the experienced coach’s eye, to keep their athletes moving forward even if it means taking a temporary step or two back.

For coaches who have dealt with the M*A*S*H unit scenario, I understand how injuries can become a wrench in your day’s plan. Conceptually, we can borrow from Coach Jones’s system above to regress movements based on nicks, dings, and restrictions that day. I’ll list some examples I have encountered over the years, along with the reasons why. By no means is this an exhaustive or comprehensive list, but it does represent real-world adjustments I’ve had to make over the years.

Hinge-Based Movements

Given that Olympic lift variations involve an impact with the floor and more overall movement about the ankle, the kettlebell or dumbbell swing can serve as an ample replacement. Keeping the hips high (as in the high hang position) in this movement resembles a pure hinge, which reduces dorsiflexion of the ankle on the descent. The athletes with the ankle sprains or sore calf/Achilles can also preserve dynamic intent without the cost of impact.

If the back (lumbar) is irritated, then unloading this force becomes the call of the day. I have found that the classic hip thrust (loaded across hips) allows athletes to work through most back issues. Even though the dynamic nature of the movement may be compromised a bit, an explosive concentric action will mostly preserve the intent. This will allow those swimmers who had a heavy fly set to train around the issue for the time being.

I have found that the classic hip thrust (loaded across the hips) allows athletes to work through most back issues. Share on X

For your kids who have a “Don’t do anything with the arm” note from their doctor/ATC, fear not! Have them grab a dumbbell, and they can snatch and clean away (maybe even swing), for the gods were good enough to bless them with another! Mechanical loading may not be the same as a barbell, but the coordination challenge from this upper unilateral variation will be worth the sacrifice. As Bosch may suggest, the novelty of this new pattern will also serve as a bit of an overload.

Deadlift-Based Movements

Video 1. Suitcase-style deadlift (SCDL) for athletes with an acute restriction in a single shoulder or arm.

Depending on the severity of the ankle restriction, we can again limit dorsiflexion by utilizing a more hinge-based deadlift from a knee-high pin or RDL variation. For your field athletes who may have suffered a slight tweak or endured many COD contacts at practice, this will reduce flexion of the ankle while maintaining loading. Even though a pin deadlift will allow for more loading, I suggest you stay with what is planned or even lighter.

For your field or court sport athletes with the “Don’t do ___” notes, we can use a single leg variation (on the good leg) with a single dumbbell in one hand, one dumbbell in each hand, or a barbell. In this case, novelty will create the coordination overload in place of mechanical load.

For our kids with sore backs, the replacements for the clean will suffice. We can also eliminate load altogether and perform the reverse hyper/hip extension using a dedicated machine (if you have it) or over a glute ham or an angled bench. For this case, we can still train the musculature given comfort tolerance, which is also a regression we can make if they are fried from a hard practice or contest.

For our one-armed bandits, using the good one allows us to continue training and adds novelty. We can employ the suitcase-style deadlift to offer a challenge to the trunk and proprioceptive work. The SCDL can be done with a kettlebell, dumbbell, or barbell. For more advanced movers, we can add a rotational component via the “twist deadlift.”

Video 2. The twist deadlift is best performed with a kettlebell, and this variation calls for a load to be place on the outside of the foot next to the pinky toe. From here, the athlete hinges (as in a normal deadlift) and reaches for the bell with the opposite hand by rotating axially. Maintain tension in the hamstrings before ascending to the standing position.

Squat-Based Movements

I’ve experienced a slightly different injury set with this one, mostly regarding the knee.

If an injury to the lower limb or knee still allows some weight bearing—but limited movement—we can apply the high box squat, focusing on keeping a vertical shin. For what we may lose in transfer, we will gain in loading the hips and adductors. This is a great alternative for those in this bucket: Keep loading 5–10% lighter or simply have them work with the load the limb can tolerate.

If the restriction is severe enough that it doesn’t allow bilateral load, then a single leg variation will become necessary. Be wary here, as hooking the bad leg on a bench or support with an achy knee may aggravate it. The “pistol” style squat or rear foot suspended single leg squat will have to do.

If the ankle isn’t having it, then certainly DON’T use the classic split squat or lunge, as the rear leg ankle will be under increased stress. You can add the RFESS to the arsenal above. Even though load and force may be compromised, the novelty of stimulus will serve these athletes well as they heal. Your football lineman and flipper-day swimmers will appreciate this adjustment!

Video 3. How to cinch and adjust the bands and perform banded squat movements.

If the back is a limiting factor, we can load the legs via a leg press or belt squat machine (if available). If we aren’t fortunate to have those options, we can use the goblet squat with a kettlebell or dumbbell or rig a belt squat with a dip belt or bands. The classic belt squat will allow us to preserve load, and using bands we can work explosively, while preserving the back. To eliminate external load altogether, we can apply the bodyweight squat or use the support of the hands to further deload the system. This isn’t the most ideal situation, but “intensity” can be preserved using higher reps, tempos, isometric holds, and so on.

This squat adjustment uses the Hatfield/safety yoke squat bar—a tremendous tool that allows for all the benefits of normal squatting without the shoulder stress of holding a barbell. Share on X

For our one-armed bandits, our squat adjustments call for using the Hatfield/safety yoke squat bar if we have one. This tremendous tool allows for all the benefits of normal squatting without the shoulder stress of holding a barbell. If we don’t have this tool at our disposal, we can use the belt squat example above without any compromises. If kettlebells are available, hold one with the good arm in the front rack. What we give up in loading with this variation, we gain in novelty with the offset load.

Upper Body

Our final category will encompass the entire upper body. Most of the adjustments will be universal for push and pull exercises, along with some issues you may have not thought of.

I’m not one of these “anti-overhead” coaches who is fearful that my athlete’s shoulders will explode if they train presses; in fact, I truly believe it’s the other way around. But I do find it good practice to avoid vertical pushing and pulling if shoulder issues arise. For that reason, the adjustments will refer to horizontal pushes and pulls.

Reducing full range of motion in a horizontal push (or pull) will do wonders for limiting compromised ROM and keeping the intensity as intended. For our front seven who are in season or have had a tough day of “inside run,” we can go to the board press for our press work. We can also use a board to limit the ROM for those doing push-ups that day. Further unloading for the push-up can be accomplished by elevating the push surface or using a supportive apparatus, such as a band rigged across a rack. This will fit for athletes “bridging the gap” in a return to play scenario or foundational athletes beginning their training. A veteran squad should be familiar with the regression.

Altering the grip of overhead throwers to palm-facing is not the panacea that some make it out to be and will only work as well as they can anchor their scapula. Share on X

For our overhead throwers (baseball, volleyball, quarterbacks, tennis), we can alter their grip to palm-facing (neutral grip) via a specialized bar or dumbbells. Be warned, though—this is not the panacea that some make it out to be and will only work as well as they can anchor their scapula. If the shoulders are shrugged up and their elbows are winging, then somehow you need to teach them better technique. Swimmers in the shoulder M*A*S*H unit may use a long-duration isometric (LDISO) row to allow for a low-cost but effective stimulus that aids in posture development. Use 15- to 30-second holds in the TRX, cable, or band row in the uncompromised range.

For the swimmer who endured a voluminous pull set, a tennis player with a cranky elbow, or the baseball catcher with a beat-up hand, the simple solution is we go full one-armed bandit. Just about any single arm push or pull variation will fit, sans those one arm rows where you use your off hand to support posture. In this case, use the classic “Pass Pro” two-point stance, anchoring the forearm to the thigh, or use a cable or band. Given most programs use pulling exercises as “grinding style” for moderate-to-high rep ranges, we will not lose much regressing to a cable or band.

Adjusting exercises for a sore back is typically ignored, but any time we can mitigate lumbar extension we should consider it. They may be able to press vertically by getting in a half kneel or seated position (on the floor). Loads will lighten but will help mitigate lumbar extension as in a standing press. For horizontal presses, we can regress to floor presses or have them put their feet up on the bench. Load may be compromised, but it’s worth the trade-off minimizing hip/lumbar extension.

Externally loaded horizontal pulls are best done in chest-supported fashion by lying prone on a flat bench, eliminating the use of the spinal erectors by placing the bulk of the stress on the posterior shoulder girdle. For vertical pulls, we can either anchor the hips down on a standard lat pull-down machine or, when doing chin-ups/pull-ups, have them support their legs in front of them (with 90-degree hip flexion) on a bar if you have a rack setup or with a teammate.

Making adjustments in every facet of life comes down to what’s “available.” In this case, “availability” relies on:

1. Most importantly, current movement/loading restrictions based on aches, pains, or injuries from practice or competition.
2. Secondly, the equipment you have available to render those adjustments.

After all, is it not our job to help prepare and prime these athletes for practice and play? Two important aspects of making training adjustments (based on pain or injury) are that it allows for the maintenance of a baseline level of preparedness and it allows for a systemic unloading. Pain is a signal that maybe we do need to pump the brakes a bit. In a way it’s good—if we’re hurt or aching, now we can rest, recover, and come back stronger when called upon.

When Is It Time to Return to Normal?

This determination will be influenced by a range of factors, which (I hate to break it to you) will not be entirely up to us to decide but will be up to us to execute properly. Primarily, from a liability standpoint, we are at the mercy of clearance from a physician, PT, and/or training staff. Even for the acute restrictions, we are legally bound to follow the guidance of doctors and medical support staff. Whether we’re in the private sector or an academic setting, it behooves us to have good working relationships with these professionals, even if that simply means being available for a phone call consultation.

A range of factors determine when it is time for an athlete to return to normal. While it is not entirely up to us to decide, it is up to us to execute properly. Share on X

Once clearance is given, we must assess:

1. How much time we have remaining to effect positive improvement. If our time with an athlete is not year-round, we will have more time to reintegrate our M*A*S*H units earlier in a training season. If we only have a few weeks left, we honestly can’t expect to influence much—still, providing them a remnant of where they once were may be good for their soul and future progress.
2. The spirit of the athlete. This is a perfect opportunity for us to give our athletes “ownership” of their training. I prefer to give them a goal exercise to execute before they can return to their standard program—this way, they can approach the task with urgency or patience, regaining confidence at their own pace.

By no means is this an exhaustive list, nor are the regressions written in stone, but it should give you some pragmatic ideas and sound reasoning for adjusting your program on the fly. I can insert the classic cliché here, if you fail to plan, you plan to fail…but in all honesty, even our best-laid plans need “liquidity” to make slight or more drastic adjustments based on what’s available.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

“Don’t forget your protein, bro.”

“Did you recover with a shake?”

“No protein, no muscle.”

You have likely heard any one of these statements and/or questions. Eating protein does not automatically translate into huge muscles. Rather, muscle protein synthesis (MPS) is a very complex process that requires sufficient calories and protein, along with two very key hormones produced in the body: human growth hormone and testosterone. Furthermore, muscle protein synthesis requires mechanical tension, muscle damage, and metabolic stress. To further enhance MPS, you must consider protein and calorie timing, protein type, and carbohydrates. Consuming dietary amino acids, specifically branched chain amino acids like leucine, around resistance training helps to enhance MPS.

Protein 101

Protein is a key nutrient responsible for several biological functions, including the repair and growth of many cellular structures like skeletal muscle. Dietary protein supplies the amino acids necessary for gene activity, transport of biological molecules, energy production, and the synthesis of hormones, enzymes, and neurotransmitters. For growth, repair, and synthesis of biologically active proteins, a positive protein balance must be attained and the rate of protein synthesis must exceed the rate of degradation. As you are learning, protein is vital to support the unique demands of growth, development, and normal physiological function during adolescence.

Young Athletes Have Greater Nutritional Needs

High school athletes have greater protein and carbohydrate needs than their less-active peers. Teen athletes require more calories to support training demands, proper growth, development, and maturation. Furthermore, we carry the habits built in our younger years into adulthood. It is paramount to learn healthy habits early on for long-term health and disease prevention. So how much is enough? For perspective, female teen athletes need roughly 2,200-3,000 calories and male teen athletes need roughly 3,000-4,000 calories per day (depending upon the individual and sport).

Many of the athletes I work with need to consume close to 6,500 calories, due to training load, volume, intensity, and their general day-to-day activity, says @Wendi_Irlbeck. Share on X

Multisport athletes have even larger caloric needs. A teen athlete who may play both baseball and hockey could need upward of 5,500-6,000 calories per day to maintain weight and support growth. In fact, many of the athletes I work with need closer to 6,500 calories, due to training load, volume, intensity, and their general day-to-day activity. I want to empower coaches to encourage adequate calorie consumption during times of heavy training. Check in with your athletes and ask them about their breakfast, snacks, and even what they had for dinner the night before while working out.

Rule #1 as coaches and health practitioners is to do no harm and reduce the risk of injury. There are consequences when anybody, and especially athletes, gets inadequate fuel intake. For example, low-energy availability in female adolescent athletes can lead to short stature, increased injury, delayed puberty, poor bone health, metabolic and cardiovascular issues, menstrual irregularities, and disordered eating behaviors. (You can read more here.)

Carbohydrates Are King for Energy

Carbohydrates are the preferred fuel substrate for optimal energy. Robust research consistently identifies carbohydrates as the primary macronutrient to sustain and enhance high-intensity performance. Official dietary guidelines for Americans recommend that 45-65% of the calories in a person’s diet should be carbohydrates. 

Fuel Tip: To ensure optimal health and athletic performance, athletes should make sure that half of their plate consists of carbohydrates. This is especially true for multisport athletes and those focused on endurance. A great rule of thumb is to fill up half your plate with whole grains like rice, tortilla, bread, and oats on heavy training days. A general recommendation for high school athletes is to consume roughly 360-500 grams of carbohydrates per day.

As noted above, failure to consume enough carbohydrates will increase the risk of injury, derail performance, hinder cognition, blunt focus, and limit athletic performance overall. The onset of fatigue and risk of making mistakes on tests or within drills at practice will also increase without enough dietary carbohydrates. My expert advice as an RDN is that carbohydrates are not optional—they are essential. For more information, please check out this article.

Failure to consume enough carbohydrates will increase the risk of injury, derail performance, hinder cognition, blunt focus, and limit athletic performance overall, says @Wendi_Irlbeck. Share on X

So, how much is enough? A 14-year-old female athlete, for instance, should consume 2,000-2,400 calories per day, with 225-270 grams (45% of total calories) to 325-390 grams (65% of total calories) from carbohydrates. The dietary reference intake (DRI) remains at 100 grams per day and the recommended daily allowance (RDA) at 130 grams per day for all age and sex categories (children ≥ 1 year). Neither measure is related to physical activity.

The best complex carbohydrates are those high in fiber, rich in B vitamins, and that contain whole grains. Examples include whole grain cereal, oats, bread, pasta, wraps, tortillas, and even oat and grain energy bars. Other examples include fruits rich in antioxidants like blueberries, strawberries, blackberries, bananas, apples, oranges, grapes, and tangerines. Remember, our blood glucose levels drive our muscle contraction and energy. For more ideas on optimal carbohydrate choices, take a look at this list.

How Much Protein?

In the meantime, the RDA for protein is 0.95 g/kg/day for children ages 4-13 and 0.8 g/kg/day for teenagers 14-18. Power sports like football, weightlifting, gymnastics, and wrestling require 1.0-1.5 g/kg/day. Athletes in regular resistance training and endurance sports like swimming, rowing, distance running, and soccer may need 1.2-1.4 g/kg/day.

The bottom line is that athletes need to consume more protein than non-athletes. According to the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine, 1.2-2.0 g/kg/day is the appropriate amount of protein, depending upon training.

Protein Options

A huge part of being healthy is maintaining a varied diet with an assortment of foods. That means it’s key to vary protein food choices to attain plenty of nutrients. Protein sources include both animals (meat, poultry, seafood, and eggs) and plants (beans, peas, soy products, nuts, and seeds).

Beef, bison, pork, chicken, turkey, tuna and other fish, seafood, pea protein, and dairy products are all examples of high-quality protein sources. Healthier lean sources of protein include chicken, turkey, fish, cottage cheese, Greek yogurt, beans, fat-free or low-fat milk, tofu, and edamame. The Academy of Nutrition and Dietetics has a larger list available to print out and hang on the fridge, post in the weight room, or take with you on your next grocery shopping trip.

Not all proteins are created equal. Ideally, you want to consume animal proteins rich in leucine, a branched chain amino acid for the greatest positive effect on increasing muscle protein synthesis.

Additionally, a 2015 double-blind, randomized, placebo-controlled clinical study found that pea protein offered similar effects as whey protein on muscle protein synthesis. However, pea protein contains less leucine per serving than whey protein. So, while you can still elicit similar MPS effects using pea protein, you would need to consume a greater amount of it. 

The best bet for this age group is to keep it simple. High school athletes should make sure they eat one-quarter of their plate or a 4-ounce serving of a high-quality protein 3-5 times per day. This is about the size of a deck of cards.

When Should I Consume Protein?

The amount of protein turnover increases with resistance training and may remain elevated for up to 48 hours if the athlete is younger or newer to a resistance training program. Research suggests several benefits to both pre-exercise protein and post-exercise protein.

Pre-Game Consumption

Be sure to choose familiar foods trialed during training and practices. NEVER try a new food on game day or competition day. Be sure to eat breakfast, lunch, and meals leading up to the competition. If you eat a meal, it should be 3-4 hours before the game, then another meal of foods that are low- or no fat about 60 minutes pre-game. Foods higher in fat and fiber will slow down digestion and cause stomach distress if consumed too close to game time.

Some good examples of pre-game meals to eat 60 minutes out:

• Turkey or ham sandwich with fruit
• Whole-grain cereal in a baggie and a banana
• 4 ounces of Greek yogurt with 1/2 cup of berries
• String cheese and grapes
• Whole-grain pretzels and 2 ounces of deli meat

 The key is to consume a little bit of protein and some carbohydrates to stay energized during the game.

To stay energized during a game, the key is to consume a little bit of protein and some carbohydrates 60 minutes beforehand, says @Wendi_Irlbeck. Share on X

Post-Game Consumption

The body’s ability to recover following training, practice, games, or conditioning relies on sufficient rest and proper nutrition. The key in recovery is to decrease physical breakdown and encourage muscle growth. This muscle remodeling process can be best simplified by using the “25-50-30 rule” that I educate my young athletes on. This means consuming 25 grams of protein and 50 grams of carbohydrates within 30 minutes of activity for optimal muscle protein synthesis and to restore muscle glycogen.

Keep in mind, if training intensity and duration are greater, you must consume more carbohydrates, so instead of 50 it would be 50-100 grams of carbohydrates. As a performance dietitian, I have found the best way to communicate nutrition to athletes is to keep it simple. “If you can’t explain it to a 6-year-old, you don’t understand it yourself,” as the brilliant Albert Einstein said.

Some examples of post-training meals that offer 25 grams of protein and 50 grams of carbohydrates are:

• 1 1/2 cups of Greek yogurt, 1 cup blueberries, and 1 English muffin
• 3-4 cooked eggs, 1 banana, and 8 oz. of low-fat chocolate milk
• 4-5 oz. of chicken, 8 oz. of low-fat chocolate milk, and 1 medium apple
• 6 oz. of Greek yogurt, 1 cup blueberries, a frozen banana, and 4 oz. of low-fat chocolate milk smoothie
• 4 oz. of deli turkey in pita wrap with hummus and 1 cup of grapes

More recovery options are available at TEAMUSA.

Limit Fiber Post-Training

It is important to note that foods rich in fiber should be limited in the post-workout meal. Dietary fiber is indeed healthy because it supports immune health, gut function, and appetite control, as well as preventing type 2 diabetes and decreasing the risk of cardiovascular disease and certain types of cancer. However, fiber slows down digestion, which is not the goal of recovery nutrition. You want to recover as quickly and efficiently as possible to prevent skeletal breakdown.

Limit fiber in your post-workout meal, as it slows down digestion, which is not the goal of recovery nutrition. You want to recover as quickly and efficiently as possible, says @Wendi_Irlbeck. Share on X

Skipping Meals Will Stunt Your Growth and Game

Skipping meals like breakfast will hurt your growth and your game. Missing out on protein and general nutrition during adolescence will lead to significant declines in energy, weight, muscle growth, and strength, while increasing the likelihood of fatigue. Does this mean your adolescent athlete should slam protein shakes? Of course not, but they should consistently consume whole foods at regular mealtimes.

While we’re on the subject, I often have conversations with young athletes who replace meals with a protein shake. This increases their risk of missing out on key nutrients for both health and athletic performance.

Consuming good old-fashioned chocolate milk on-the-go can be a great way to increase calories while meeting additional protein intake demands. Chocolate milk is highly underrated among parents, coaches, and health practitioners who are concerned about “too much sugar.” However, chocolate milk offers electrolytes and 8 grams of high-quality protein per cup, and it replenishes glycogen stores and rehydrates just as well as Gatorade but with a better nutrient profile.

Many athletes are exhausted and often have a decreased appetite from tough training. Chocolate milk is tasty, convenient, and well-tolerated, and it makes for a great alternative recovery beverage. There are also high-protein chocolate milk beverages from companies like Fairlife, TruMoo, and more.

I will repeat, however, that a protein shake or chocolate milk will NOT make up for missed nutrients from not consuming regular meals.

Beware of Both Plant and Animal Protein Powders

It seems like every athlete wants to take protein powders. Overall, you should focus on using real food first before you consume a pricey supplement that may not contain desired ingredients. In fact, many protein powders could contain heavy metals and other toxic ingredients. Plant-based protein powders have higher levels of metals than non-plant-based protein powders, according to the Clean Label Project’s study.

No dietary supplements, including protein powders, are regulated by the U.S. Food and Drug Administration (FDA). This means they have the potential to do more harm than good. Your best bet is to opt for a whey protein powder that has undergone third-party testing and has an NSF stamp of approval.

Taking a supplement or using a whey protein powder without knowing what it truly contains is not only negligent but selfish, as it could lead to you being sidelined and not supporting your team’s success. Championships aren’t won by one player—they require a team, and your team needs you healthy, safe, and on the field. For more information on supplements or to research third-party-tested supplements for safe use, check out Informed-Sport.

Again, food first, supplements second. Supplements are designed to fill the gaps in our nutrition, not to replace real food.

Sample of a High-Protein Day

Here is a sample menu, tailored especially as a high-protein day for competition.

• Meal #1: Two scrambled eggs, 1 cup of spinach, 2 oz. of flank steak on whole-grain toast, 1/2 cup blueberries, and 8 oz. of 1% cow’s milk.
• Mid-morning snack: 6 oz. Greek yogurt, 1/2 cup raspberries, 1 Tbsp. high-protein peanut butter. Another option is high-protein pancakes.
• Meal #2 (lunch): 4 oz. grilled chicken in lettuce wraps, 1/4 avocado, 1 cup of broccoli, apple slices, and 4 oz. skim cow’s milk.
• Mid-afternoon snack/post-workout: 1 banana, 2 Tbsp. high-protein nut butter, 16 oz. of milk, and 2 cups of spinach mixed in a blender with 1 cup of ice.
• Meal #3 (dinner): 4-6 oz. ground turkey, 1/2 cup chickpeas, and salsa in a whole grain wrap with 1 cup of roasted or sautéed veggies.
• Pre-sleep recovery meal or evening snack: 1 scoop of casein protein mixed with milk or 1 1/2 cups of cottage cheese with sliced kiwi.

If You Want to Win on the Field, You Must Win in the Kitchen

Name a NASCAR driver who begins the Daytona 500 with their fuel tank half-full. What about three-quarters full? Athletes who start their practice, game, race, or match with low fuel (minimal glycogen stores) from not eating breakfast, lunch, or other meals can end up having a poor performance. Skipping meals results in poor muscle contraction, slow reaction time, reduced speed, agility, and power output, and so much more.

The earlier young athletes and coaches understand carbohydrate and protein needs, the better off they will be as far as long-term health and athletic performance. Having a healthy relationship with food and understanding the basics is really important. Help create awareness of a balanced plate with high-quality snacks in-between regular meals.

What you do on the days, weeks, and months leading up to game day is what ultimately matters. Nutrition is an athlete’s not-so-secret weapon, says @Wendi_Irlbeck. Share on X

Eating one meal—i.e., breakfast, lunch, or dinner—coupled with snacks will help improve your health and sport performance. Never skip meals. Build a plate rich in colorful fruits and vegetables. Championships aren’t won overnight; they’re won in the off-season. What you do on the days, weeks, and months leading up to game day is what ultimately matters. As always, nutrition is an athlete’s not-so-secret weapon. As I always say, “Eat for health first and fuel for athletic performance second.”

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF