Sport Cheats

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Based on the Internet games cheats, I have decided to “label” my FB Page “Sport Cheats”

I am in the process of setting up my Page,

https://www.facebook.com/sportcheats

which maybe what led you to this blog.

I am now available for consultation,particularly focussed on Athletes (but of course we can all do with alittle help)

If I didn’t mention it before I have nearly 40yrs background in sport and coaching and a Degree in Sport & Exercise.

I also compete sucsessfully in Masters events on an International basis.

Couple this to Master level in NLP plus EFT and Clinical Hypnosis means I can put together a package to assist

you in maximising your desire to suceed in your chosen sport.

Keep watching this and other blogs for a wealth of information.  And if you want to personalise it give me a call.

I will answer your comments.

Patience and Understanding.

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So far I have dealt with getting started, why do it and what changes occur when you do.

Should I have mentioned that change takes place SLOWLY!

As I start a new season I have a great turn up for the first week, but in this age of instant everything I know some will be disappointed not to be beating Usain Bolt after two sessions.  Fortunately those who keep coming back are the ones who will do well, as long as I can stop them going ‘over the top’.

There are a number  of studies on  the ‘genius factor’ that all agree on one thing, repetition of a skill over a long period.

Also the 5 p’s.  Perfect Preparation Prevents Poor Performance.

This is a hard lesson for young people but I can only point to my own success.  I am certainly not a gifted athlete but years of teaching drills, starts and transitions has helped me become a world class performer.  And I’m still learning.

The old maxim of “Life is a Journey” should always be kept in mind.  Live in the moment but always keep the big picture in mind.

Even when I have the ambitious athletes who keep turning up for training I have to remind them of ‘down time’.  In their eagerness they tend to think more is better and get themselves involved in other sports.  Not a bad thing if the other coaches are mindful of the amount of work these athletes are taking on.  But I have found that some coaches think theirs is the only sport that matters and don’t allow any compensation in volume or intensity. The result is always fatigue and or injury.

That certainly slows them down.

Adaptation – Speed and Strength

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My previous post on adaptation as about getting the technical moving parts going in the right directions.  Now we have to consider the nervous system for speed and the muscular system for strength.

Einstein is quoted as saying “Make everything as simple as possible, but no simpler.”

I have a friend who trolls the ‘net’ for advanced techniques and wants to know how to train for a ‘new’ energy system.  I had years of that at Uni on glycolitic pathways and Crebb’s cycles and such, but when you get on the track without the full laboratory of testing equipment it doesn’t mean a thing. Let’s hear it for common sense.

Muscles are for strength.  The nervous system is for speed.  Do not mix them up.

By that I mean don’t try to improve your speed with weights and don’t try to improve your strength with speed.

strength in the gym, speed on the track.  How else can I say it????

Strength – absolutely.  Thirty minutes in the gym three days a week.  Warm up on the rower, 3 to 4 mins.

Dead lift, Bench Press, Oblique pulleys, Chins.  Find your 3 rep max for the first two (DL & BP) and when that gets easy add 10kg and go back to 2 or 3 reps.  For the other two build up to 10 reps then add weight (not reps).

This type of ‘lifting ‘ will strengthen muscles, tendons and ligaments in proportion and prevent injuries.

Speed – absolutely.  I am a short to long fan.  When you can run 10m flat out increase to 20m etc.  Have a long recovery between reps so you have a fresh nervous system each run.  Do a lot of agility drills as well to keep joints, ligaments and tendons up to the challenge.

Finally on adaptation;  don’t tell the academics this, but periodisation is crap.  Building your systems (flexibility, strength, speed and endurance) on a daily and weekly basis is a natural way for the body to improve proportionally.

If you train at 80% continually and ramp up three weeks before a major event you will be in a high state of fitness without ‘burning out’ or having overload injuries.

Remembering Wolffe’s Law, “The body will adapt to any reasonable challenge.” (my translation).

Adaptation and Biomechanics

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“But Da, kids know how to run.”  A quote from my 7 yr old grandson when I told him my ‘occupation’.

Unfortunately kids don’t know how to run and my job is to correct that.  And so to bio mechanics, or what are all the body bits and pieces supposed to do.

Basically, during a sprint, we have to apply a force to the ground to get an equal and opposite force reaction.  Simple physics.  Disregarding wind resistance the only opposing force is gravity.  If we apply our force straight down we go up and down.  If we lean forward and push we are using gravity to help us move forward.  Imagine balancing a long stick in the palm of your hand.  If you keep it upright and balanced it wont move, but as soon as it tilts forward you have to start moving with it. (force application).  If you move fast enough you can maintain that angle so you have force + gravity =speed.

We need to harness this equation with our body angle when we run.  Different body angle at different speeds.  We have to develop power to control the most acute angle (starting) and technique to control our power output through the race.

Let’s look at our body as three parts of a whole, torso (hips to shoulder), limbs (arms and legs) and balance (head and neck).

Our torso needs to be strong, core strength, to counter the cyclic forces of the limbs.  The feet are going to travel through a rotation coming off the ground, folding heel to butt, swinging through above the opposite knee and extending straight until coming in contact with the ground again.

With the arms locked at 90 degrees at the elbow the hands do a quarter circle from the hips to eye level in the same time it takes for the foot to do it’s complete rotation.  The hand is at the hip, starting upwards as the foot drives off the ground.  Get this right in ‘tempo’ runs (50/80%) and your technique is 3/4 done.  The most common mistakes are; not allowing the hands to reach eye level and not having the feet recover higher than the opposite knee.  And of course a balanced head.

And that’s why we DO DRILLS

Thinking About It

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What is it that makes us want to start sport?

Is it an ‘identity’ thing or a need for social acceptance or perhaps a need for ‘fitness’.

Once we are in it, what keeps us going?  As a coach, how do you keep that spark of interest alive once the athlete finds out how hard it is to maintain the enthusiasm?

Hopefully we as humans will always strive to be better at something, so if sport takes your fancy there is indeed plenty of scope for improvement.

I have found there are two sides to sports performance, physical and mental, and as I am going to say a lot about the physical let me start with the mental.

Some time back I posted an article “Goals are for Losers”.  Briefly, if you set a goal and don’t achieve it you have lost.  Another way I explain it to my athletes is; If you want a big disappointment – have high expectations.

Life is a journey, and sport is the same but with more clearly defined markers.  So if you strive to be the best you can be you cannot fail.  But you will learn a few lessons on the way.

Performance is a state of mind.  You must be able to trust your body to do the things you have learned in training with a calm and clinical ‘state of mind’.  A certain amount of adrenalin but not too much.  A good dose of passion but not over zealous.

These things must also be trained for.  Learn visualisation (of your movements as well as ‘state of mind’)  Learn emotional control (I recommend EFT ‘tapping’ as seen on my facebook page Sport cheats).

Psychology is Physiology

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Psychology is Physiology.

via Psychology is Physiology.

Relax into Sport

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Sometimes it only needs a seemingly small round of EFT to settle the nerves.

A Great way to Relax
David has introduced ‘tapping’ on a regular basis for some of the boys he coaches. Not everyone wants to do it but those who do can calm down and relax before a big game. A relaxed state of mind is essential to being a good sports person. This really works well for smaller teams to do together.
[Even though I’m tense & nervous…………]

Those little fears

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Sometimes seemingly small fears can stop our children (and adults) from enjoying their activities.

There is a simple and easy answer and, if you learn that, who knows where you can go?

Hit by a Ball
Alicia had her own story to tell here One of the girls on the softball team used EFT during batting but for very different reasons than Adam. She got hit by a pitch in a game and then had difficulty staying in the batter’s box if anything even looked close to her. Using EFT greatly reduced her anxiety and she was better able to stand in. She doesn’t understand how EFT works and that bothers her but she finds that it works anyway.
[Even though I am scared of being hit by the ball…….]
Fear of ocean waves.
“The Practitioner told me”, chimed in Melanie, “about a favourite of his many experiences with children happened with a generally fearful 4-year-old getting anxious while swimming on the edge of the ocean and running frantically from each wave that rolled in.” The Practitioner began to tap on the spot under his eye as his anxiety level visibly dropped. He then went into the water and stayed, while tapping on himself whenever a wave rolled in.
After the first few waves, he was able to stop tapping and swim happily, only occasionally tapping on himself whenever a slightly larger wave arrived. “I noticed that this child was generally less anxious following this experience, and I received a drawing of himself in the water with a sad face, and then a happy face, signed with a “Thank you.”

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