Author Archives: James Marshall

  1. What the academics are keeping from the public

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    “The average number of readers of a scientific paper is…”

    before the beginning

    (Answer at the bottom of the page). Sir Martin Rees in his book “Before the beginning: our universe and others” discusses science, evidence and why information fails to get through to the public

    University undergraduates are told by their lecturers that they must reference academic journals and that they need to be current. Books are less relevant as they are “out of date”. Naseem Taleb in “Antifragile” (a book) calls this “neomania“: the obsession with something new.

    Rees has this to say about journals:

    But these journals- what scientists call ‘the literature’– are impenetrable to non-specialists.  They now just exist for archival purposes, largely unread even by researchers, who depend more on informal ‘reprints’, email and conference.”

    Does that ring a bell for coaches who are wading through articles?

    Information distortion

    In the age of the tweet, the soundbite and 24 hr rolling news coverage, Rees explains that information can get distorted. Ben Goldacre talks about this in “Bad Science” where he postulates that science gets bad coverage due to the media being dominated by humanities students.

    Rees (the cynic) says “the distortion is even greater because some scientists (and some institutions) are far more effective than others in communicating and promoting their researches.

    In the pseudoscience world, have you ever wondered why “power” is often narrowly defined by the ability to be tested on a force platform? Answer: where does most of the research come from? Which researcher is on the board of the company that makes the force platform?

    This power “research” is then disseminated as gospel (negative results are rarely published in journals, skewing the system further).

    Even if we see a well designed study, Rees suggests we bear in mind what Francis Crick has to say “no theory should agree with all the data, because some of the data are sure to be wrong!”

    Cancer is more serious than sport

    The world is going to keep turning if sports scientists publish poor research about the best number of squats to produce better swimmers. But cancer is much more serious. As reported in the New Scientist, an investigation into 23-highly cited papers in preclinical cancer biology found that fewer than half of them could be replicated. This could explain why less than 30% of phase II and less than 50% of phase III cancer drug trials succeed.

    The money, effort and lives at stake in this research is huge. Open access of information helps data sharing and replication (or not) of studies to see if they work. This is how science is supposed to work.

    However, if information is not shared, then the studies that can not be replicated get cited more and more and become ‘impact’ papers. This can entrench a series of academics into defending their ‘worthy’ study even if lives are at risk.

    Why we should ask difficult questions

    Francis bacon on learningOf course, we get what we deserve.  Francis Bacon said this in “The advancement of learning” (1605).

    “For as knowledges are now delivered, there is a kind of a contract of error between the deliverer and the receiver; for he that delivereth knowledge desireth to deliver it in such form as may be best believed, and not as may be best examined; and he that receiveth knowledge desireth rather present satisfaction than expectant inquiry.”

    Steve Myrland says that we believe our own fallibility more than the person presenting to us and that “those parts of presentations that are most confusing to us tend to be the parts we question least.”

    This then allows the “expert” to carry on building up an awe-inspiring reputation that remains unchallenged.

    Pseudoscience and the LTAD Model

    I see this a lot in pseudoscience journals from the UKSCA and NSCA: academics who have less coaching experience than our local primary school teachers are given platforms to promote their unfounded theories.

    Models are not scientific evidence nor are they laws. Yet, some researchers looking at physical interventions in children and youth populations cite an LTAD model as ‘evidence’ for the basis of their exercise programming! There is no proof that the LTAD model works: no one has taken a group of children through 15 years of that programme and seen the results.  It hasn’t been around for 15 years for a start! Second, every child, every school, every town and every sports club are so different that there can not be a ‘Model’ for all.

    I should know: I have been coaching this stuff for 20 years and set up an Athletic Development Club to help local children. Things change so much week to week with my own 2 children, let alone term to term and year to year, that planning for 15-year progression is nonsense.

    Referencing that model shows a lack of understanding. Unfortunately, once it’s published and then cited, it keeps getting cited by more and more articles until it gains ‘impact’.

    I once spent an afternoon trawling through the 150 references in pseudoscience article about sprint starts in swimming. Many of them were generic points about ‘power’ or ‘sprinting’ on dry land. The few that referenced swimming starts were vague and one of them contradicted the recommendations of the author! 

    What is a coach to do?

    We are drowning in information while striving for wisdom.” E. O. Wilson.

    evidence informed practice

    Coach learning (adapted from Grace Golden).

    Trusting your eye or instinct is a solution fraught with difficulty: we are all prone to bias in many different forms. We can neither dismiss or accept the body of published work as ‘scientific evidence.’ As seen in the cancer studies, there are some that can be replicated and some that can’t.

    I try to be open-minded when reading ‘research’ and I don’t take just the abstract and use that to change anything I do with coaching. I do reflect and review upon the coaching that I do after every session. I also check with my specialist or more experienced peers about new ideas or concepts and get their take.

    Finally, I look at my situation and see if the new concept is going to help the athletes I coach get better or to make things simpler for them. If it isn’t, then I don’t use it. If it is, we trial it, observe it and see what results we get.

    That is the scientific process.

    Thanks to Dr Rob Frost for lending me the book.

    Further reading:

    Answer: 0.6! (cynically, Rees wondered whether this included the referee).

  2. Getting to grips with infographics and data visualisation.

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    “Sometimes Excel just has to be beaten into submission”

    After many hours of staring at screens and wrestling with Excel, I have finished my final work on the “Introduction to Infographics and Data Visualization” course.

    What started as interest in infographics turned into an understanding of how data should be presented in order to clarify and educate, rather than to obfuscate.

    Not knowing what you don’t know

    Do you know much about defence spending as part of GDPs, tax rates around the world for incomes over $300K, or the Eigen factor? Neither did I before this course started!

    The sketch to the right shows my idea for an infographics showing how defence spending as a proportion of GDP is correlated with geographical location around the Middle East.

    This is an example of the work we were assigned: look at existing data and how it was presented, then come up with an alternative way of presenting that data.

    Marks were not given according to drawing ability (thankfully). Instead, we were encouraged to start with a blank sheet of paper and start with the end in mind.

    This then lead to storyboarding and telling a story for the reader using images. My first effort on Academic tenure and what it means for University education in the USA can be seen here.

    Thematic mapping and data:ink ratios

    The course started off with reading chapters from Alberto Cairo’s “The Functional Art” plus watching video lectures. Extra reading included Stephen Few’s “Data Visualization for Human Perception” which goes through in some detail how the human eye can perceive height and depth, but less able to perceive area.

    Data visualisation simplifiedThis is important when choosing which type of graphic to use to present the data.

    Pie charts are popular but are ineffectual in showing comparisons amongst data sets.

    (The exception being this Yoda pie chart!)

    It is easy to get caught up in what looks cool, rather than what is easy to interpret.

    Pretty is different from functional.

    Once you have chosen the right type of graphic, it then has to be made easy to read. The default option of programmes like Excel is to make things overcomplicated, but pretty.

    A few simple edits and background effects that add little meaning can be removed, such as:

    • gridlines
    • extra words on axes
    • too many different colours
    • text that is replicated in charts

    This increases the data: ink ratio

    Making my eyes bleed

    excel for coachesThroughout the course, Cairo emphasised that design came first, the ability to use the software came second.

    We were given access to adobe illustrator and tableau publishing software to help produce the graphics. However, I thought I would use Excel as I have got continued access to that.

    I designed my Coach’s dashboard, then tried to programme accordingly. I then got sucked into a vortex of functions, formulae errors, circular references and other pop up boxes that constantly reminded me why I avoid spreadsheets.

    I was inspired by this series of videos on Excel Tricks for Sports but was unable to get past the second minute!

    My coach’s dashboard was designed to show an overall picture of work being done in the gym with that on the field and in matches. My experience has shown that often no one sees the overall work being done. (With young athletes factor in different sports and p.e lessons and the result is a shambles).

    Here it is:

    coach's dashboard

    This is the front page of the Excel document, with test data and individual programming on the other sheets. The spin button is designed to scroll through players so that the coach can see how much work is being done by each player.

    I split it into current work and future work. That way the coach can see how things are looking over the next 4 weeks, compared to the last 4 weeks. Pitch and gym time can be planned accordingly.

    Without the overall picture, it is difficult to see what is going to happen.

    excel for coachesThat was the theory: having the programming skill of an amoeba stopped it from working as I had wished!

    Summary

    The course was well set up with interaction amongst students, practical work, lectures and reading. I learnt quite a bit and in conjunction with reading Dan Roam’s back of the napkin, I think that my ability to use diagrams and portray data has improved.

    This is an essential part of communication which almost every Coach says is important when coaching.

    I absolutely detested getting stuck with Excel, exactly what I had tried to avoid. However, I have come through the other side and whilst no Excel Jedi, I might be an acolyte. (Too much time on Excel will lead to the Dark Side I am sure).

    Thanks to Alberto Cairo for running the course. The opening quote came from Tara Richerson who runs a good blog on excel for educators and gave some great feedback to me. Thanks to Ollie Whitehead for providing some of the data.

    I use a lot of this information now when delivering strength and conditioning qualifications as it helps the coaches present information more clearly to their athletes.

    Previous MOOC: Crash Course on Creativity Next up: How things work 

  3. Coaching book reviews

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    Book Reviews

    Whenever I work with other coaches and discuss how they develop their own practice, reading books is always high as a favourite.  Unfortunately, a lot of them seem to be “sciencey” such as Syed’s bounce, but actually add to misinformation, rather than informing our practice

    Here are a few that I have read over the last year that apply specifically to coaching, in no particular order.

    Starting Strength: Basic Barbell Training by Mark Rippetoe (recommended by Adam Taylor and Tracy Fober).

    Just when I thought I knew a thing or two about coaching the deadlift, squat, press, clean and snatch, I read this.  Although it says “starting strength”, I would recommend this to experienced coaches rather than novices due to the detail involved.

    This book explains the key barbell lifts with excellent diagrams and photos.

    I learnt a lot from his explanations and have used some of his cues to help the athletes I coach already with great effect.

    Rippetoe writes well and uses humour to highlight his points: “A Smith machine is not a squat rack, no matter what the girls at the front desk tell you.”  He does advocate barbell training to the exclusion of almost everything else, which is too narrow a focus in my opinion for transfer to the sporting arena. However, if you want to get strong in the gym and lift safely and effectively, read this.

    The 4 disciplines of execution by Chris McChesney and Sean Covey (recommended by Greg Thompson).

    This book focusses on how to choose “Wildly Important Goals” (Wigs) and then how to implement then effectively. It is very clearly written, with good examples and takes the reader through the process of finding your Wig and then acting on them.

    The authors use examples of good and bad goal setting, and highlight the dangers of having a list. To paraphrase: “if everything is a priority, nothing is a priority”.

    I like the use of a compelling scorecard, with just one priority on it, and clear measurement on whether the team is achieving it or not. The litmus test is if you can wake up a team member at 3am, ask them “what is our number 1 goal” and they tell you in 1 sentence.

    Highly recommended, can be used as part of a team, or for your own projects. I have found myself much more productive since adopting these principles.

    Where Else Would You Rather Be by Marv Levy (Review by Simon Worsnop who recommended it to me).

    This is the autobiography of Marv Levy, former Head Coach of the Buffalo Bills. It is well written, with a dry sense of humour accompanying the narrative. Levy is not a typical football coach, having a Masters degree from Harvard and a rich appreciation of history and literature. Unlike many managers/coaches, he also has an ability to treat sport for what it is within the grand scheme of things. His comments regarding World War 2 that I remember from the 1980s, illustrate this, and are comparable to former Aussie fast bowler turned commentator Keith Miller’s whereupon hearing a captain was under pressure, commented “pressure? Having a Messerschmitt up your arse, now that is pressure!”

    Levy played College Football but was never drafted, and the narrative follows his journey from schoolteacher and third team basketball coach to a four-time Superbowl Head Coach.

    Not only does the book take you through the historical coaching journey, but also describes the philosophy of football at the various stages of his career. It is interesting to understand how his mentor George Allen used the draft to swap players to create a successful team from virtually nothing using a clear philosophy and goal.

    His time in Canadian Football is of interest in how tactics can be switched to the opposite of what is expected in order to thwart the well-laid plans of an opposition. However, probably of most interest to today’s rugby coaches will be the section on how his coaching philosophy developed at the Bills, with an almost “Saul on the road to Damascus moment” after a final play-off game. This epistemological rupture with past practice was of paramount importance in the Bills future success. Without want to spoil this for the reader, it is well documented within the book showing how this affected match play, practice, player attitude, fitness and decision-making.

    The reader does not need an in-depth understanding of American Football to appreciate its relevance to coaching both on and off the field, and it is not littered with references to religion or psychobabble that sometimes mar American books.

    Leaders Eat Last by Simon Sinek.

    Sinek bases this book on an observation from the US marines that the officers only eat after the Men. The premise is that we are there to look after the people we lead. He uses anecdotes from the military to highlight why this is important and how selfless actions are common in that environment.

    He then switches to why we may have developed this as a species, including a “circle of safety” of about 150 people. This is the number of real people we could include in our tribe where we have meaningful relationships.

    Sinek is pretty scathing of the baby boomer generation and how they became the “Me generation”.  He mentions dopamine fixes a lot, which used to come from having secure relationships and feeling safe. Now, it comes from facebook “likes”, “retweets” and worryingly, stock market traders’ bonuses. This leads to either a short attention span, or dysfunctional behaviour that has an adverse effect on others.

    He uses examples from the USA such as Peanut Corporation of America’s cutting costs resulting in salmonella contamination and BP ‘s safety cut backs that led to the Deepwater Horizon disaster. (British readers: think of how Thomas Cook responded to the death of 2 children on their watch). He links this to the size of organisations and their reliance on numbers, rather than people.

    I see this all the time in sports partnerships and NGBs: we want athlete scorecards or measures of “impact” “sustainability” and “engagement”, rather than talking to people face to face! This results in a misguided measure of what is important and people at the bottom then have to produce numbers to keep the people at the top happy, rather than doing their job.

    Sinek uses Jack Welch as an example of how an overemphasis on “shareholder value” in companies means the customer gets short thrift. Welch later changes his approach 8 years after retiring and says “Your main constituencies are your employees, your customers and products.”

    This book is a must read for those within organisations big and small. It has a few too many “folksy” anecdotes which feel like padding, but there are many good points and illustrations.

    Eleven Rings by Phil Jackson and Hugh Delehanty (recommended by Patrick McHugh).

    This is an inspiring and well written autobiography of a great NBA player and coach. Jackson has developed a coaching philosophy based upon humanity and people. He quotes extensively from Eastern philosophy texts and was adopting mindfulness before it was called that!

    For example coaching from a monk, Wayne Teasdale: “For work to be sacred, it must be connected to our spiritual realisation. Our work has to represent our passion, our desire to contribute to our culture, especially to the development of others.

    He recounts his early years as a player, and then his years with the Chicago Bulls and the Los Angeles Lakers. In that time he had to deal with some world class players and their egos. He gives detailed accounts of what worked with some, and how he worked with others.

    The book is excellent at describing how he was trying to create teams that could think and act independently on the court. This meant he was instructive in practice, but let them play on game day. “I don’t believe in using practice to punish players. I like to make practices stimulating, fun and most of all efficient.”

    This book was a real page turner, and worth rereading.

    The Education of a Coach by David Halberstam. 

    This Bill Belichick biography was written 10 years ago, when he had just the 3 Super Bowl rings! It details the rise of the highly successful New England Patriots coach, and how his coaching style and philosophy has developed.

    It starts with his immigrant grandparents, and the work ethic that was developed through his family and early life. It progresses through his early career and how his diligent scouting reports opened doors for him, despite his youth.

    For me, it is Belichick’s attention to detail and his ability to analyse the opposition that stand out in this book. He recognises what he is good at and coaches to his strengths, he seems to know that he is hardly an empathetic “people person” and so surrounds himself with people who possess those skills.

    You probably have to understand football or be a fan to like this book, but it is another page turner.

    Legacy: 15 Lessons in Leadership by James Kerr (recommended by Danny Newcombe)

    This is an easy to read book, with very clear examples and a wide range of lessons from aspiration to planning to humility. Each chapter has a clear structure, uses quotes, research and outside examples that can be easily related to outside of rugby and sport.

    For example , when looking at transforming the culture after a poor series of performances, the inner circle of All Blacks came up with “Better people make better all blacks”. This simple mantra sums up the vision the Coaches had that by developing the players as individuals, the whole group would benefit. Indeed, without developing the individuals, progress would be difficult.

    Whilst the All Blacks are on the cover, and there are plenty of All Black anecdotes, Kerr samples heavily from other sources. Like Sinek, he looks at the US Military and how they are trying to move from “Command and Control” to “Mission Command” where decisions are made on the ground.

    This is essential for coaches because it is the players who play and make decisions based on what is happening in front of them in real time. Therefore, the players need to know the intent and overall mission goal, which the coach designs,  and then go out and execute it.

    My favourite quote is an Old Greek proverb “A Society grows great when old men plant trees whose shade they will never see.”  A bit different from “Just win on Friday”!

    Inside out coaching by Joe Ehrmann (recommended by Patrick McHugh).

    Yet another book by an ex American Football player, but this time the message is very transferable to every youth sports coach. The “Inside Out” refers to knowing oneself as a coach first before you are able to transform your coaching.

    The first part of the book is a very honest and sometime brutal account of Ehrmann’s early life. He details some truly harrowing experiences, and how he dealt with them at the time, and who helped him.  He also looked at some fictional or historical characters for inspiration and says:

    They show that coaching cannot be reduced to strategy and technique. Great coaching demands introspection, integrity and integration of the coach’s life history.

    In part 2, Ehrmann describes his transformational coaching programme that he does with young people now. He includes how he is able to reach the hearts, minds and souls of the disaffected youth. This includes anecdotes from his playing years and advice for other coaches and parents taken from his programme.

    For example, helping players discover their identity in their teenage years when they ask questions such as “Who am I? What do I stand for? Who will love me and whom will I love? Whom will I stand with? What can I do with my life?” which is taken from Erik Erikson’s stages of social and emotional development.

    These are the questions that are going on in teenagers’ subconscious, sometimes conscious, and so Ehrmann creates an environment which allows the players to answer them.

    Ehrmann is trying to improve the lives of young men and uses sport as the vehicle to do this. This type of book is rare, and I found it very useful, coaching mainly teenagers myself.  A must read for coaches of teenagers.

    Recommended reading list for strength and conditioning coaches

  4. Fitness training for Field Hockey: Part 2

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    How to get fit for Hockey

    Last week we looked at the fitness demands of hockey, now some tips on how to get fit for hockey.

    Strength

    fit for hockey

    Anne Panter

    Strength training should be incorporated into programmes for all ages, this should be appropriate to the athlete and progressive

    Initially this should work on movement skills and injury prevention progressing to work capacity.

    Movement skills and Injury prevention can be worked on together, a system we use at Excelsior is the 5×5’s.

    These 5 exercises are performed for 1 minute a day with a different set of exercises each day.

    As discussed when looking at common injuries we need to work on back mobility & strength, hamstring strength, pelvic and knee stability. These are worked on during the 5×5’s but extra attention may be required, example exercises are below:

    Common Injury Exercise 1 Exercise 2 (progression)
    Knee Single leg squat Single leg hop & hold
    Pelvis Hip Series 1 Hip Series 2
    Back Strength Bent over row Pull ups
    Hamstring Strength Hip Series 3 Hip Hinge
    hockey warm up

    James warming up hockey players

    These weaknesses can also be affected by everyday activities for example sitting for prolonged periods at work or commuting, so this needs to be managed with effective warm ups prior to games and training sessions.

    Work Capacity

    Due to the variety of speeds and distances covered (as shown last week) we coaches need to work the players across the spectrum of intensity levels.

    Due to the shortage of time with athletes it is good to work with hockey coaches and utilise time effectively. One example is shown in this video of Maddie Hinch training.

    We can do this using small sided games. Within these games we must make sure we are working on the correct energy systems which can be done through medium, high and maximal intensity games.

    One problem that can occur is that we don’t allow enough rest in these games which can lead to players working through fatigue and injuries occurring.

    Type of Game Percent of Maximum Heart Rate

    Type of game % max heart rate Single game duration Work: rest ratio
    Medium intensity 85% 5-10 minutes 1: 0.5-1
    High Intensity 85-95% 5 minutes 1: 1-1.5
    Maximal intensity 95+% Upto 2 minutes 1: 1.5-3

     Speed & Agility

    maddie hinchWith the high intensities of the current game speed and agility are extremely important for every position.

    In the past this training has consisted of repeated sprints and drills involving lots of equipment possibly without thought of if it is actually working and why not if it isn’t.

    When looking to improve speed and agility we first need to look at what areas contribute towards them. Other than technique which is essential we can also work on:

    We must first make sure the athlete is able to withstand the forces that are applied during training, they should be able to brake before accelerating

    Summary

    With the speed of the game increasing due to rule and tactical changes players need to be able to cope with the new demands of what is now almost a professional sport.

    As athletic development coaches we need to look at a long term pathway for our athletes which incorporates working on all the demands of the sport.

    Want to get fit for Hockey?

    Duncan Buckmaster    

    References

    Conditioning for field hockey, Ian Jeffreys, NSCA Performance Journal October 2005

  5. Fitness training for Field Hockey: Part 1

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    Hockey fitness: what is it?

    fit for hockey

    Sophie Jefferson England Under 18

    A season typically runs from September through to April in the domestic league system with internationals at various points throughout the year. Hockey fitness needs to be present for all this time.

    Pre-season is generally for 4-6 weeks prior to the start of season and consists of hockey skills practice and games, a level of fitness is sometimes included.

    This is either a circuit session or lots of running from my experience, but is that what is needed?

    Aerobic Demands

    Hockey can be classed as a Transition game sport, it requires efforts of varied intensity that occur randomly with varied rest periods. The game is 70 minutes in duration consisting of two 35 minute halves with 5 minute half time. A squad consists of 16 players, 11 are on the pitch at any one time in a variety of formations.

    With improved fitness levels of players and the use of conditioning being an integral part of training, tactics have evolved as the game has become quicker. Players are constantly rotated during games depending on position, some teams making in excess of 60 substitutions during the 70 minutes.

    Substitutions are occur more often with forwards and inside forwards whereas halves and fullbacks can remain on the pitch for longer spells. This has led to a more universal player being required with everyone being able to play and understand several positions.

    Position Spell Duration (min) Total Duration
    Forward 6-8 40-45
    Inside Forward 7-9 45
    Halves Upto 20 50-60
    Full Back Upto 70 50-70

    Rule changes such as the introduction of the self-take free hits have also increased the speed of the game and tempo at which players move. Players are looking to catch opponents off guard and so will sprint straight from the hit to beat retreating players, therefore a players ability to change direction, change speed and accelerate from a stationary position is crucial.

    A study by Spencer et al concluded through motion analysis that on average a player would spend the following percentages of time at different speeds.

    • walking (46.5 % of time)
    • jogging (40.5 %)
    • standing (7.4 %)  
    • sprint take 1.5 %

    A more recent study looking at Polish players by Jan Konarski states that the sprint percentage is now higher at around 3%, I believe this figure could be higher in the top international teams.

    Studies have shown that players can travel on average between 8-11Km in a 70 minute game, this varies depending on position and now with constant rotation of players how much time spent on the pitch. The study by Jan Konarski recorded the distances covered at which speed (Table 1 )

    Table 1

    Speed Distance Covered (Km) Variance (plus or minus)
    Walk 4.6 0.4
    Jog 4.6 0.5
    Stride 0.7 0.1
    Sprint 0.25 0.05

    hockey fitnessHeart rate measurements that have been taken show that a players maximum rate can reach 180 bpm indicating hockey being an extremely intense game, average heart rate was around140 bpm.

    These results along with distances covered and varying speeds of the game show that an overall endurance needs to be increased, as 60% of a players effort is aerobic.

    But, due to the maximal heart rate measure and sprints being required an athletic development coach also needs to work on the anaerobic system.

    Common Hockey Injuries

    Many injuries occur through impact with either a hockey ball or stick, we can only attempt to prevent these by using protection such as gloves, facemasks, shin pads and gum shields.

    With all games now being played on synthetic pitches, the loading has considerably changed from when games were on grass. Loading has increased during running with the harder surface, this means that more stress is being placed on the skeletal and muscular structures.

    hockey agilityThe use of synthetic pitches has also meant a more unstable surface, which in turn means more injuries through twisting and straining ligaments and muscles within hip, knee and ankle complexes.

    (Picture of James Marshall coaching the correct braking mechanics).

    The one sided nature of hockey if not managed can lead to muscle imbalances and skeletal dysfunctions.  Poor posture during playing can result in the body compensating by using other muscles, for example you can rely heavily on your quadriceps and have weak hamstrings when in a squat position, this leads to your back compensating by flexion of the spine.

    how to get fit for hockeyThese imbalances can be seen in older players when you look at musculature, one side of the back will have larger muscles while the opposite side will have smaller weaker ones.

    These imbalances can lead to further problems like rotated pelvis and functional leg length discrepancies due to muscles becoming tight or weak within the hip complex.

    Strength for Hockey

    Strength has in my experience been an optional part of the training, players get told to go for long runs, do sprints or doggies. This old fashioned approach has led to injuries and many hours spent trying to correct imbalances.

    Hockey is technically a non-contact sport, however, there is a requirement for the body to cope with low impact forces of running and an element of upper body strength to assist with hitting a ball and holding your ground when in a tackle.

    When hitting a ball from a stationary position the feet are planted or with a slight step into it, knees should be bent, back should be straight (similar to deadlift position).

    As the stick is pulled back there is a rotation about the hips, spine and shoulders. During the hit the previous rotation is uncoiled creating a powerful rotation from the hips up through the spine to the arms.

    A player will need to work on holding positions statically and dynamically in order to make him stronger for the requirements of the game, working on running technique and assisting muscles will also be beneficial.

     Duncan Buckmaster

    Get fit for hockey by training with us every week in our strength and co-ordination sessions in Willand, Devon.

    Read Part 2: The hockey fitness training tips that really work                 

    References

    1. CHARACTERISTICS OF CHOSEN PARAMETERS OF EXTERNAL AND INTERNAL LOADS IN EASTERN EUROPEAN HIGH LEVEL FIELD HOCKEY PLAYERS Jan Konarski – Journal of Human Sport & exercise, Vol 5, No.1, Jan 2010
    2. SPENCER M, LAWRENCE S, RECHICHI C, BISHOP D, DAWSON B, GOODMAN C. Time- motion analysis of elite field hockey, with special reference to repeated-sprint activity. J Sport Sci. 2004; 22:843-850.
  6. Structural Integrity: Building the Foundation for youth athletes.

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    Structural Integrity is a simple and effective way to help children develop

    how to start fitness training

    Young gymnasts show their structural integrity.

    In the rush to get results fast young athletes, or their coaches, take shortcuts to “get to the interesting stuff.

    The ill-informed teenager might copy an adult programme or that of an “influencer” on TikTok who talks about “hacks” or “Gains” but is not around to pick up the pieces when the young athlete gets broken.

    No one would dream of starting to build their house with solar panels and roof gables before ensuring a solid foundation was in place. And yet, this happens all the time in sports.

    Most of the athletes I initially encounter have glaring deficiencies in their structure or posture that limit their ability to progress.  Loading athletes like this either through volume, intensity or external weight, will lead to breakdowns. S

    I explain structural integrity in building terms here:

    If you are thinking, “My children are too young to do strength training,” then you are right.

    But only if that strength training means copying an adult programme based on hypertrophy (size).

    Here’s an example of young gymnasts starting their structural integrity work:

    Improving the structural integrity of the youth athlete is essential before moving on to other areas of fitness.

    Why do I need to start strength training as a youth athlete?

    A recent editorial in the British Medical Journal said this about youth strength training:

    The current approach for engaging youth in strength-building activities, sometimes referred to as resistance exercise, has been largely unsuccessful. The WHO recommends that children and adolescents (‘youth’) participate in strength-building activities at least 3 days per week, yet participation rates are falling below recommendations.

    Secular trends in muscular strength indicate that today’s youth are weaker than previous generations, and many are ill-prepared for the demands of ‘rough and tumble’ play and competitive sports.

    Weaker children become weaker adults, and multifaceted interventions that target strength deficits early in life are needed to alter the current trajectory towards unfitness and poor health (1).”

    The good news is that just a few minutes of exercises, that can be incorporated into your normal sports training session, can do a lot to reduce the likelihood of injury (2).

    What is Structural Integrity?*

    I used to say that Structural Integrity is composed of  4 key components:

    • Posture: Static and dynamic, countering gravity.
    • Balance: Static and dynamic, upper/ lower body, single limbs.
    • Stability: Joints are strong and can support body weight when moving and static.
    • Mobility: How you control limbs over a range of movement.

    Structural integrity

    But, when presenting at the DAASM symposium a few years ago I was challenged on the use of “stability” by Dr Homayun Gharavi MD, PhD, PhD. He suggested that the word “control” is better than stability. Stability has been overused and is vague, the body is designed to move, unlike a table, and so control is more accurate.

    This means the new schematic would be this: structural integrity

    You can see all those elements combined in these exercises:

    The Foundation of Athletic Development

    After an initial musculoskeletal and movement screening, I introduce basic exercises that can be incorporated into a warm-up or as a stand-alone session at home. From there, we expand to add movements that develop coordination, rhythm, timing and spatial awareness.

    As sprints coach Vince Anderson says, “The problem is NOT that we athletes that have too great a spatial awareness“.

    Only then do we start on our training programmes. The first month of the programme is designed to enhance structural integrity, then we add more exercises to increase the volume and intensity of the programme.

    (N.B. This also applies to adults who are returning to training or starting a new fitness programme. When I do ACL rehab with professional footballers I see the same lack of structural integrity as we do in the younger athletes. The good news is that they go back to playing stronger than when they arrived).

    If you live in Devon, why not come along to our Athletic Development Club?

    star trek structural integrity

    Enterprise hull needs structural integrity

    *N.B. I thought this was an original term on my part, but then realised that it was inherited from watching too much Star Trek!

    The hull has been breached and is losing its Structural Integrity Cap’n” and so on!

    References:

    1. Faigenbaum ADStracciolini AMacDonald JP, et al Socioecological approach for building stronger youth for life 
    2. Bathe CFennen LHeering T, et al Training interventions to reduce the risk of injury to the lower extremity joints during landing movements in adult athletes: a systematic review and meta-analysis
  7. Speed Training for Gymnasts

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    speed training for gymnastsHow to get to the Vault or Double Mini Trampoline quicker

    Speed training for gymnasts is necessary in order to generate a faster approach to the Vault or Double Mini Trampoline (DMT). The sprint involves  running for about 20-30m and then jumping onto a springboard or the DMT.

    Speed training for gymnasts starts with posture (again)..

    speed for gymnasts

    Strong hips help speed

    Regular readers and athletes I work with will know that I start off with posture. It is hard to run fast if you are sagging like a jellyfish before you start.

    Whilst gymnasts are very strong at what they do, their lifestyle is affecting their standing and running posture.

    We have to put certain exercises and training in first to allow their bodies to get strong and support the speed. This is developing their structural integrity.

    Coach the cause rather than the symptom

    I made a mistake when first working with the Wellington Whirlwinds on trying to fix the very strange arm actions that the trampolinists had when running. I worked hard at getting them to use an “elbow high and back” arm action to be more efficient.

    However, Gary Winckler had previously spoken to me about the upper body being an indicator of what was going on below. When I saw Gary at GAIN  a few years ago, I said I had some success and he said the weird arm action was due to gymnasts being excessive plantor flexors which leads to straight leg running action, which then leads to straight arms.

    DOH! Blindingly obvious when I thought about it. I had been working on the overall sprint mechanics but had been distracted by the arms.

    We did a specific speed session out on the track with the group which was a breakthrough moment. We established some common drills and common language which made it easier to go back into the gym and coach on the runway.

    This included:

    to help the run action. Speed for gymnasts needs to be constantly refined and the warm-ups are a good place to reinforce these correct mechanics at every opportunity.

    The exercise in this video is one that helps beginner sprinters get used to pushing off both legs from a standing start.

    Shorten the run-up

    speed training for gymnasts

    Shorten the run-up

    When working with the youngsters at Gemini, I asked them why they started their run-up where they did: they were just guessing.

    When I watched them approach the vault, there was a lot of pitter-pattering as they got near and they were slowing down. This meant a loss of speed.

    I got them to start near the springboard, then go back two metres at a time to see how they could maintain their speed. When they started the pitter-patter, they went forward again two metres. That was their new start position.

    I got the youngsters to self- assess where they should start, rather than Carolyn and I dictate. This became an “honesty competition” and we were delighted that they became very accurate on their self-assessment.

    There is little point starting a run-up from 30 metres away, then having to slow down as you approach take off. Instead, start short, get used to the takeoff and gradually increase the distance as you run faster and you can control that speed. Speed for gymnasts is different from top speed running because of the short distance.

    When I coached at Exe Valley Gymnastics I helped this young gymnast who is very fast. She has a short run up (due to hall constraints) but really attacks the vault   

    Her foot strike is excellent, as is her hip position of the stance leg. However, she does use her arms too early, looking more like a long jumper here.

    Here is me doing a less technically good  and slower vault, but using the arms correctly: 

    Summary

    Speed training for gymnasts is a work in progress because as the gymnasts develop their technical skills and perform more complex routines, they need more approach speed.

    As they develop more approach speed, they need to be able to convert that speed into vertical/ horizontal jumping ability.

    Underpinning all of this is strength/ posture to allow them to move efficiently and be robust enough to withstand the rigours of training.

    Thanks to Carolyn and Bernie and everyone at the clubs for their input and efforts.

    I am currently implementing these ideas in Willand and Wellington with the young gymnasts I work with at our gymnastics club. If anyone is interested in individual coaching on speed, then please contact me using the details at the top of the site.

  8. Olympic Weight lifting Tips

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    Learning from a WeightLifter

    Coomonwealth medallist Neil Taylor gives some tips on hot coach the Olympic lifts. Neil has recently been appointed as Performance Manager for South Wales with Welsh Weightlifting. I know Neil from our days working together at the RFU. Here are his tips.

    I have been performing the Olympic lifts since the age of 11. My coach at the time kept it simple, didn’t over complicate the movement and allowed for errors early on. Here are some of my Olympic Weightlifting tips.

    With his expertise he helped me lift MY way and not the way the books said. 30 years down the line I have watched those lifts turn into a menu of biomechanical myths and mind numbing terminology.

    KEEP IT SIMPLE.

    power snatchIn my opinion it is always easier to teach the Power Snatch first, the pulling phase is the same as the Power Clean and the lift a little less problematic. (Becky Brown in pic).

    • Demonstrate the lift without a verbal description then ask athlete to perform the lift and observe their interpretation of that lift, they may be near perfect, they may be not, treat each one on how THEY lift
    • At the start position instruct your athlete to push the chest out and through whilst pulling the bar off the floor this will encourage correct lifting posture with the back being slightly in extension
    • Depending on your athletes’ training age you may wish to break the lift down into stages.  Start with the first pull by deadlifting the bar to the waist position and returning it back to the floor, encourage the athlete to push their chest through to retain good posture.
    Olympic weightlifting tips

    Clean Pull

    Repeat this until your comfortable with what you see, be patient

    • Once confident with the first pull,  move to the high pull.  It is important at this point for your athlete to work on pushing the hips forward and extend up on to the toes. (James Marshall in pic).

    One coaching tip you may wish to use here is to pull the bar up to chest height rubbing finely against the navel area, this will encourage the athlete to keep the bar close to their body

    • Move on to the full lift when you feel the athlete has mastered the above and never be afraid to revisit the basics.
    • A great tool to use is the video camera but be aware of gaining consent from the parents or guardians of your athletes should they be under 18 years old
    • Compliment the athlete on their good lifting points as it is important to finish lifting on a feel good note, people deal too much with the negative, with what is wrong.

    Try and see positive things, to just touch those things and make them bloom.

    Neil Taylor: Commonwealth games medallist. RFU Weightlifting Coach.

    If you like this, then read more on

  9. Why Lego is a symbol of lack of sporting creativity

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    Lego and sports clubs have become sterile environments

    Lego creativity

    Lego from 1970s

    Lego sets used to stimulate children’s (and their parent’s) imaginations. In the 1970s the goal of Lego was to use imagination and explore as you can see in the letter on the right.

    Now, Lego blocks are almost always sold as part of some marketing tie- in with very prescriptive step-by-step instructions.

    Does that sound like any sports coaching you know? If your child is forced to stand in a queue and listen to an adult tell them exactly how to move around cones then how will they adapt to the changing environment of sport?

    Coaches need to be able to set up environments that allow the children to connect the dots rather than just collect dots (coaches read more here).

    My goal when coaching our young athletes is to set up tasks or environments that allow children to develop and learn themselves. This “guided discovery” means I ask them questions, or set them challenges, rather then prescribe specific actions (there are some exceptions).

    guided discovery

    KIds exploring

    This has probably been the biggest change in my coaching in the last 3 years, and something I emphasise regularly on the strength and conditioning courses  we deliver.

    An example is shown on the right where I asked the kids to try and move over their partners in different ways. I am constantly surprised and delighted with how kids respond to this at all different ages.

    Are your kids allowed to be creative, or are they just being told what to do? 

    If you would like to come to our athletic development club sessions, we are based in Willand and Wellington.

  10. Excelsior ADC awarded Sport England Grant

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    Excelsior ADC awarded £8756 from Sport England

    weightlfting devonI am delighted to announce that we have been successful in our application to Sport England’s small grants programme. The money will be used to develop the Weightlifting section of our club.

    The grant we will be used in 3 main parts:

    1. Equipment: we shall be buying Eleiko competition bar and plates, a new floor and some technical bars for beginner lifters.
    2. Coach development: it is important to develop coaches from within the club. We shall be sending some of our existing lifters on the British Weightlifting (BWL) level 1 assistant coaches qualification. This is a great opportunity for the young people of Mid Devon to gain a coaching qualification.
    3. Running new sessions for women during the day time in Willand, as part of a programme of helping females get fit and trying a new activity. This will be done in 2 seperate blocks to give as many people as possible the opportunity to try the sport.
    weightlfting somerset

    Young weightlifter

    This project will run alongside our existing evening Weightlifting sessions which run in Willand. Our club is the only licensed Weightlifting club in the South West (outside of Bristol). We accomodate people who want to get fit for their sport (Golf, rugby, hockey and football are the most common) as well as those who want to compete in Weightlifting.

    If you would like to take part in the upcoming Weightlifting sessions, please register your interest with Head Coach James Marshall . No experience is necessary, but being generally healthy is a prerequisite as the sport requires movement.

    This application took a long time to prepare and submit, a big thanks to Chris Brown (one of our lifters) for his efforts in helping.

    Getting Willand healthy and fit

    fitness class devon

    Willand play kit

    Last year we raised and secured £12,171.93 which was mainly used for our gymnastics club  equipment with some going to weightlifting and athletics kit.

    This meant we could expand what we were offering and move into the bigger Village Hall. We also offer a satellite gymnastics club in Wellington, Somerset, 10 miles away.

    I also worked with Willand Parish Council in advising on play equipment for the village. We chose bars and obstacles courses that allow children and adults to play and explore, rather than sit! They spent £20,000 and the kit is well used and is available to all.

    That means in the last 18 months Willand has had over £40,000 invested into it’s physical activity and sporting infrastructure!

    Willand was a sporting hub 100 years ago (read here ) it is on it’s way to becoming so again.

    Hopefully this will make a difference to the long term health of our local population. All we need now are some decent cycle paths in the Culm Valley and we will really see a difference.

    If you would like to take part in weightlifting, athletics or gymnastics in Mid Devon, please come along.