Author Archives: James Marshall

  1. Roughty Toughty Athletes

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    Why athletes get niggles

    • why athletes get nigglesWorking with a decathlete last week, I said that I was going to make him into a “roughty toughty track and field athlete“.

    He said that “There is no such thing as a roughty toughty track and field athlete.” He has a point.  A lot of athletes are continually coming down with injuries or “niggles”. Tyson Gay being an example who apparently can’t train for more than 2 weeks without getting injured.

    A couple of things might be the reason:

    • A low level of intital conditioning, with overcompeting from a young age. This leads to an underlying weakness that is difficult to rectify at senior level.
    • Too much specific work on phasic muscles in the gym at senior level. Working on specifics is good, doing squats, cleans and then sprints in close succession leads to overuse.

    It could be seen as more general work at a younger age, more directed and planned work at a senior age.

    An example of what we can work on is shown in the case studies here 

  2. Do Warm Ups Affect Performance?

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    The goal of the warm up is to prepare the body mentally and physically for exercise or competition.

    warm upsWe would therefore look for the following positive effects:

    • Faster muscle contraction and relaxation.
    • Improved rate of force development and reaction time.
    • Improvements in muscle strength and power.
    • Skill preparation and mental focus.

    Methods that are used include;

    • Low intensity aerobic exercise followed by static or dynamic stretching.
    • Sport specific drills.
    • Lighter weights set before heavy weights session.

    Many studies have been carried out to ascertain the best way to warm up an athlete for a session. Due to the varying testing methods and protocols, a large majority of these have little relevance for a sports environment.

    What does research tell us about warm ups?

    A Meta-Analysis for the Journal of Strength Conditioning Research looked initially at over 2000 studies but found only 32 met the criteria of being relevant to sporting activity on humans, and included 2 or more components of a warm up, in English (24 (1) 140 -148, 2010)

    Of these 32 studies, 79% of these found that the warm up method improved the subjects performance in a given activity. When evaluating the studies that showed a decline in performance, it was found that the warm up method was not suited to the activity.

    The suitability of a warm up is paramount to improved performance as shown in the above analysis. One rule that can be used is SAID (Specific Adaptations to Imposed Demands). This means we tailor the warm up to the athletes level of fitness and to the main session plan.

    • Why warm up with a low intensity aerobic exercise for a weights session, wouldn’t a warm up involving similar movement patterns be more beneficial?
    • Why warm up with linear movements for a hockey game, wouldn’t multi lateral movements be more suitable?

    Using SAID we could question different stretching methods; would static stretching be suitable for a warm up? Some would argue yes as it elongates a muscle to natural length and therefore it should contract better.

    Others however would disagree saying the muscle is too relaxed after the stretch. These arguments are based on anecdotal and research evidence due to the different studies and methods.

    Summary of the best way to warm up

    Without further studies on times between stretching and the activity amongst things, its difficult to come to a conclusion on whether static stretching is detrimental, however most studies have shown that a more dynamic warm up is suitable to the activity and improves performance.

    The RAMP method (Raise, Activate, Mobilise and Potentiate) along with the SAID rule provides a structure from which a warm up can be designed to provide an effective pre exercise routine.

    On our Foundation in Athletic Development Coaching Course   we help sports coaches and p.e. teachers design better warm ups.

    Duncan Buckmaster  

  3. Grantham Sabre Camp

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    Sabreurs’ fitness 

    sabre agilityLast week I had the pleasure of working at James and Ian Williams’ summer sabre camp in Grantham.  There were about 30 fencers there, from aspiring juniors to top ranked seniors. My role was to support the coaches by delivering group and individual fitness sessions. 

    The fencing “season” usually means that a summer layoff is followed by a week long camp in preparation for competition season in the Autumn.  This, combined with the long days of training and competing on the camp, meant that my sessions had to be balanced between work and education. Too much intensity on a camp like this means an increase in injury potential, too little and there is minimal training effect.

    recovery massageI was working with Stephen Chappell who is a Royal Army Physical Training Corps (RAPTC) instructor at Headley Court. Together with James and Ian, we tried to get the balance right. As the week progressed, Steve got busier with massage and treatment. Hydration, fuel and recovery (including ice baths) were emphasised and made available.

    Agility for fencers

    My first session was based around multi directional agility: with specific emphasis on hip projection. I started with the “lunge n’weep” series I got from Joe P at GAIN this summer. This requires movement in 3 planes, with the lower and upper body working in different directions.

    sabre footworkThen I moved to a “wheel” drill starting with single leg squats, steps, lunges, hops and finally sprint actions in 6 different directions.  I was trying to show the fencers that trying to move fast without a solid foundation of balance, stability and strength will be unsuccessful.

    I finished with a reaction drill where the fencers had to try and wrong foot their partner by seeing how they were balanced and sending them in a direction they would find difficult (video here).  I.e if their partner was shifting to one side (common in fencers) then send them in that direction. Two things happen then: either the partner is “frozen” or they have to do a false step to move.

    Having fun

    sabre bout harriet dixonOn the last day, with bodies and minds tired (the competions were running to 2200 on the previous nights) Steve and I arranged a fun team session.

    First up was seated volleyball and then a command task with a “casualty” being carried over an obstacle course in the gymnasium.  It is always interesting to see how individual sports people co-operate (or not) as a team!

    As I noted on my previous work on this camp, the professionalism of the RAPTC is second to none and I hold them in high regard.  The fencers I worked with asked good questions and seemed keen to learn and improve.  The discussions I had with the coaches and the information they shared about fencing fitness will help my work with the SW fencing hub.

    Sabre fitness 2014

  4. NFL Draft and the combine

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    Does the NFL combine predict future playing performance?

    The NFL draft happens later this month- for geeks like me it is quite exciting to see who the Green Bay Packers recruit.

    As a coach it is amazing to see how much emphasis is put on the combine results and the fitness scores that happen there.

    The furore around the NFL combine bench press record is an example. Physical tools can be trained and developed, Players who are winners and make great plays under pressure at college level are harder to find. I know who I would rather have in my team.

    There is a lot of money to be made from camps and workshops to help improve combine scores – this is the physical equivalent of “cramming for the test“.

    What is worrying is how many of these draft choices become “busts” despite a massive amount of research going into their background, video tape analysis and interviews. Remember these are 20-22 year olds with an extensive playing background, and it is still difficult to predict who is going to make it.

    Now, try telling me that as a regional coach you can safely say that the 14 year old in your squad is, or is not ever going to make it.

    I doubt if Brett Favre has ever scored highly on any fitness tests, but it does give the S&C coaches something to do and to justify their position within an organisation.

  5. Front Squat vs Back Squat: which is better?

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    Squatting is essential for female athletes

    Barbell squatAssistant coach Fran Low was an experienced hockey player when she started working with Excelsior. However, she had never done squats. Part of her role was to research front squat vs back squats. Here are the results:

    Unlike most males who spend many hours swanning around the weights in the gym, the squat was a relatively new and daunting exercise to me.

    Having not spent much time strength training (reasons highlighted in this piece about females in the gym) I was unaware of the importance of the squatting movement and how it underpins most strength training exercises.

    how to squat properly

    Body weight squat

    I realised the true importance of squatting during the first few seconds of my first session with James. If you cannot squat correctly then don’t even think about lifting any weights!

    I wanted to learn how to squat properly.This article aims to highlight details and techniques of the front and back squats as well as looking at the power ratios between the different exercises.

    (James’ note N.B. before attempting to load with a barbell, make sure you can do body weight squats properly:

    Back Squats:

    It is one of the only exercises that directly trains hip drive (the initial movement out of the bottom of a full squat is hip drive).

    Hip drive is important for any sport that involves running, jumping or lunging (so most sports really!).

    The squat uses the whole of the so called posterior chain, that is the calves, hamstrings and glutes working together.  Due to the large range of movement, the squat is very effective at synchronising and enhancing this movement.

    It works the whole body requiring stabilising muscles to be trained as well as the gross muscle groups.

    It also replicates a movement used in everyday life and most sports.

    Variations:

    1. Back squat: Barbell rests on the back of the shoulder, more info below
    2. Front Squat: Barbell rests on the front of the shoulders, more info below.
    3. Overhead squat: a squat performed with a weight/item (barbell, medicine ball, dumbbell, broomstick) above the head.
    4. Hindu Squat: body weight exercise, squatting down onto toes, bringing heels to bum, and swinging arms down, straightening legs standing up and pushing from the toes.
    Back squat

    bar too high

    Back Squat Technique:

    1. Approach bar in either power or squat rack.
    2. Grasp bar using a pronated grip (width dependant on placement on back).
    3. Stand upright with the bar resting across the upper back (supported by 1 or 2 spotters, if required).
    4. Feet width self-selected, but no wider than shoulder-width.
    5. Elbows high and as far forward as possible, to support bar.
    6. Prior to descent, take a breath and hold it.
    7. Bend slowly at the knees and hips.
    8. Maintain a flat back throughout the descent.
    9. Keep heels on the floor and do not allow the body to fall forward.
    10. Try to keep the knee in line with the toe (don’t allow knees to buckle, this leads to injury!).
    11. Stop descent at an appropriate depth for the athlete, ideally when legs are/past parallel to the floor.
    12.  Without bouncing raise the bar by extending hips and knees.
    13. Keep back flat and head up.
    14. Keep hips under the bar.
    15. Hold breath through sticking point*.
    16. At the completion of the set walk forward and replace bar in stands.

    Back Squat – The good vs. bad

    Pros Cons
    Total body workout Cannot perform with back problems
    Improve posture and balance

    Trains the posterior chain

    		 Can be dangerous if an incorrect technique

    Squats can be uncomfortable
    Trains stabilizing muscles leading to reduced risk of injury
    Build Muscle/gain strength
    Improve/maintain flexibility
    Used to exercise everything from endurance to power

    Front squat techniqueFront Squats:

    This movement is more upright and so places a more direct workload on your quads. You won’t be able to lift as much weight as in the back version, though.

    This key difference is highlighted in an image below and due to the greater hip angle, reduces the useof the hamstrings in the movement.

    This means it does not activate the posterior chain and although good for working the quadriceps, can neglect the hamstrings. For this reason, it is not advised to solely use the front squat in training.

    Front Squat Technique:

    Same as back squat although instead of having bar placed on the back of shoulders it is placed on the front of the shoulders:

    • Keep elbows high (upper-arm, almost parallel to the floor) and chest up.
    • Your shoulders support the weight, not your hands. Open your hands, relax them. Two/Three fingers under the bar is suggested.
    • Perform same squatting action as the back squat; however you will find that your back will stay straight as you need to keep your chest out to balance.

     Front Squat – The Good vs. the Bad

    Pros Cons
    Requires/helps flexibility Max front squat will be lighter than max Back squat.
    Harder to ‘cheat’ Does not target the hamstrings and glutes unlike the back squat.
    Build Muscle/gain strength Often Limited by stabiliser muscle flexibility rather than quadriceps fatigue (wrists, shoulders, ankles).
    More emphasis on quadriceps Does not train the posterior chain
    Can improve other lifts
    Considered safer than the back squat

     How I earnt how to squat properly

    The best way to gain a true understanding of these two squats is to try them yourself!  So that’s what I did….

    Firstly I would say I felt more comfortable and stable during the front squat. I was able to squat lower. However, my wrists did begin to ache, suggesting that I should work on wrist flexibility!

    I could lift heavier with the back squat but I also felt more wobbly! The key coaching point I took from James was “Sit down”. Everything else is very technical, but to get started that simple cue was the best.

    Overview

    There are many differences between the two squatting techniques which this article has aimed to highlight. To sum it all up it is evident that the back squat should be an exercise in every athlete’s repertoire.

    To help with the back squat technique you can use the front squat, however don’t rely solely on the front squat as you will be neglecting the hamstrings and it isn’t as possible to lift as much weight.

    Good coaching is essential for both types of the squat.

    Happy Squatting!

    Fran Low

    *Sticking point – The most difficult part of a lift, i.e. when the bar will not go any higher.

  6. What does Jack Wilshere have in common with a Dinosaur?

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    jack wilshere stress fractureThey both suffer from stress fractures!

    Poor old Jack Wilshere will be watching the Champion’s League Final from the comfort of his own home this week.

    Could he have helped Arsenal get to the final if he hadn’t suffered from a stress fracture in training?

    Physiotherapist Sarah Marshall looks at what we know about stress fractures and how to prevent them.

    The human problem

    Stress fractures in the human population were first reported in military recruits in the 19th century. A stress fracture is an incomplete fracture and caused by a repeated overload to a focal point of bone.

    These injuries can occur in virtually any bone in the body but they are more commonly seen in weight bearing bones amongst runners and footballers e.g. tibia and metatarsals.

    There are many predisposing factors which can contribute to a stress fracture such as:

    • poor mechanics
    • muscle weakness / imbalance
    • training errors
    • poor footwear / training environment
    • inadequate nutrition (Vitamin D deficiency)

    Getting the diagnosis

    stress fracture of footStress fractures are often difficult to diagnose. Many athletes will have continued with their sport for many months before seeking medical attention. Some key things to consider are:

    • Pain will be localised to the fracture site and specifically tender on palpation.
    • Pain will be aggravated by the precipitating activity, becoming severe towards the end.
    • Swelling or bruising is not commonly seen.
    • An x-ray appearance is often normal although signs of repair can be seen at times.
    • MRI and CT scans are the investigation of choice.

    5 things to consider in management of a stress fracture

    1. Relative rest is the initial treatment of all stress fractures. If the stress fracture occurs in a weight bearing bone complete rest and / or a cast or walking boot may be prescribed for up to 8 weeks (or longer in more severe cases).
    2. The amount of recovery time and degree of rest will vary on the location, severity and healing response of the individual.
    3. Return to sport and activity must be a gradual process to enable the bone to adapt to an increased load again.
    4. Further use of investigations are not useful during this rehabilitative phase as they can be deceptive i.e. the fracture site can still be visible even when the bone itself has fully healed.
    5. Healing is best assessed clinically by the absence of tenderness on palpation and a pain free precipitating activity.

    What have Dinosaurs got to do with it?

    dinosaur stress fractureA study was published by Bruce Rothschild and other palaeontologists back in 2001 which studied and confirmed the presence of stress fractures in Theropod dinosaurs.

    They were able to conclude that Theropods probably sustained these overuse injuries in the lower end of their third metatarsals whilst holding struggling prey with its feet.

    Don’t train like a Dinosaur (Or Jack): Follow a correct training programme (see here)

    Always seek medical advice before commencing a running regime if you suffer from an illness or have a musculo-skeletal disorder or injury.

     Sarah Marshall 

  7. Reverse engineering the Olympic Lifts

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    Beware of the “research” about Weight Lifting

    If you have invested heavily in researching the Olympic lifts and read research conducted on mediocre athletes or sports science students over a 6 week period, then you may have to justify their use at all times.

    This could be an emotional attachment. You then look to seek out others with your point of view and add confirmation bias to this. If this happens to be Academics, then they will only publish work that confirms their views, and get undergraduates, and Phd students to do likewise.

    What you then need to do is to set up an organisation or association that “accredits” members who also then use Olympic Lifts for all athletes at all ages and stages of training.

    Then you charge for courses, conferences and CPD points– and you are onto a winner.

    Of course, you could just Coach some real people, over time, in real life situations and use what ever methods will suit that athlete.

    But how could you get that published?

     Come and train at our Weight lifting Club in Devon

  8. A different perspective on warm ups – Diversity and Variety.

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    “The purpose of the warm up is to prepare the body and mind for the activity to follow”.

    warm up ideasThat is my general explanation on what we are trying to achieve in a warm up. Warm up ideas tend to follow predictable patterns with no discernible purpose. Here are some thoughts for you to try.

    Currently you might conduct our warm ups on physiological terms-

    • raising heart rates
    • increasing body temperature
    • increasing range of movement-

    or on technical terms, practicing

    • catching
    • jumping 
    • throwing

    for a skills session to follow.

    I use the warm up as an opportunity for reinforcing fundamental movement skills (FMS).  I then introduce more Motor Skills activities that then allow my athletes to improve their skill acquisition.

    This video is a simple example before athletics:

    Physical development comes before skill development

    That was the basis of a workshop I did with some sports coaches at Millfield School last week.

    It is apparent that having a greater store of motor skills will enable the athlete not only to adapt to learning new specific skills more rapidly, but also to adjust to changing situations within open ended games more rapidly.

    As Vern Gambetta says “We want adaptable athletes, not adapted athletes”.

    Just practising “sport specific” drills or generic “dynamic stretching” (whatever that is) will not help develop more rounded athletes at a senior level.

    If we can reinforce the FMS of rolling, crawling, walking, skipping, balancing and throwing in the warm up, then the athlete will be able to draw on this instinctively.

    That is why I introduce gymnastics into the warm up.

    Introduce learning into the warm up

    Our current society and way of living eliminates the need for all of these activities, so despite being hard wired by evolution to perform these actions, the bodies are not rehearsing them. Some warm ups performed slowly, without variety and with little challenge, could actually inhibit learning further.

    The second part of the warm up working on Balance, rhythm, movement choice, kinesthetic choice, spatial awareness and reaction to signals is an opportunity to stretch the athlete further. Building up a wider repertoire of these activities, not only keeps the body learning, it keeps the athlete fresh mentally.

    All sporting actions draw on movement patterns and motor skills to a greater or lesser extent. By introducing more variety and diversity into your warm up, you will not only be waking up your bestial instincts and reflexes, but also creating a platform for learning more specific skills.

    In order to learn more, you have to practise learning.

    Futher reading:

  9. Flexibility Training

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    As part of the Excelsior Sports Training Programme, I did a joint workshop with scorpion stretchSarah Marshallyesterday on flexibility training. We had 30 young athletes doing 90 minutes of stretching.

    The format was:

    • Warm up- squats and multi directional lunges.
    • Back stretches on the floor- rotational, flexion, extension.
    • Back stretches in standing- using a wall.
    • Hamstring and quad stretches in kneeling.

    scorpion stretchThe major objective of the session was to get the athletes to go away with their own individual stretching programme.

    They had to write down in their training diaries the various stretches we were doing and mark the ones that suited them.

    The key points were:

    • Move slowly.
    • Breathe 5- 6 times deeply whilst holding a stretch.
    • Find the ones that work for you- if you aren’t getting a stretch, move to a different one.
    • flexibility trainingVariety of stretching is important, don’t just do the same 2-3 exercises and expect different results.
    • Take note the differences between front and back and left and right side and work on that.

    (Pictured is me doing the scorpion stretch as requested).

    Stretching works

    Setting out the flexibility plan is relatively easy. Getting the athletes to do it regularly is more difficult. Having  a variety of stretches, and for different events helps.

    Those of our athletes who practice do get more flexible.

    This video shows a fun example of a stretch routine. You may wish to start with something simpler.

    Further reading:

  10. Strongman Training with Glenn Ross

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    “Last year I pulled a 47 ton plane”

    Glenn Ross strongman

    Glenn Ross

    That can be added to the list of sentences I will never say! At the recent RFU Strength and Power Conference I spent the morning in the company of 4 time UK Strongman champion Glenn Ross.

    He and his two assistants, Eddie Hall and Johnny Kelay, went through a series of strongman training exercises aimed at getting stronger for rugby.

    The aim was to show the training routines that Strongmen use, and then how to apply them for rugby. They concentrated on grip strength and getting low- staying strong.

    Strongman Grip Training

    Strongman training for rugby

    Eddie Hall doing the Farmers’ Walk

    Grip is a tough thing to train. “A shin bone takes 4 hours to cook” according to Glenn Ross, and the forearm is just as tough.  Grip can be trained specifically 3 times a week, at the end of your normal workout.

    Grip is important in grappling, grabbing and sheer rawness. Every ruck, maul and tackle should require grip strength. If you use straps when training to help you deadlift or power clean, then you are not working on your grip.

    Instead try the Farmers Walk. Eddie and Johnny demonstrated the Farmers Walk with a 300kg frame (pictured).

    Different size bars can be used to work on grip too. Glenn was big on getting into contact with local welders and builders merchants to get things built more cheaply.

    Scaffold bars can be used instead of power bars as they are wider and more awkward. The total lift won’t be as great, but your grip will have to work harder.

    Getting Low and Staying Strong

    strongman exerciseThick ropes can be used for pulling and towing, sleds, cars (planes!) or even holding in isometric positions leaning back at a 45 degree angle.

    Getting into a low position and being strong in that position is very important for scrummaging, tackling, driving with the ball, rucking and mauling. Glenn showed this with towing, pushing and log wrestling.

    When towing, get a really heavy object behind you. This forces you to lean really far forward and have your nose nearly on the floor. It won’t make you move fast, but it will get your body angle in a new position that you will find to hard to replicate in the gym.

    log wrestleThe log wrestle was interesting, it was like a sumo wrestler fight in a ring, with the 2 men holding each end of an 8 stone log and trying to force the other man out.

    Eddie Hall is 4 stone heavier than Johnny Kelay, but got shoved out 3 times in a row because Johnny was lower and had better leverage.

    Eddie was blowing hard at the end of this, even though it lasted for about 20 seconds (it was his first time doing this).

    Carrying Heavy Objects to get Stronger

    If you have seen Strongman competitions, you will have seen the competitors lift up Atlas Stones and carry them forward. “These are only 100kg stones” said Ross as Eddie and Johnny performed a short relay of pick up, carry and drop.

    They also carried a home made yoke which puts a tremendous load through the back and shoulders with 325 kg moving around on your back. Carrying awkward objects forces the body to adapt and adjust which has some transfer to tackling and rucking.

    Glenn’s tip for the yoke carry was to get underneath, then push the arms away at a 45 degree angle to create a natural table on the shoulders.

    Strongman training for rugby

    I am a bit of a cynic on this, because it seems that every rugby club in the country goes through a tyre flipping phase, following the run through ladders phase, and now the small sided games phase.

    The important thing is context. In order to get stronger and more powerful for rugby, a multi dimensional approach is needed. Some strongman training is beneficial, but it is the application of strength that is most useful.

    With developing players, lighter loads and different objects could be used. Like all training, strongman training should follow principles of overload, progression and recovery. The training has a massive fatiguing effect (details here).

    Glenn recommended doing a 2 hour training session every week, with 10 minutes rest between exercises. I don’t think many rugby coaches would appreciate that work: rest ratio.

    Instead, why not do 1 or 2 of these exercises in each training session? The little and often approach will work in and around your technical/ tactical sessions. It might be useful to do in winter when morale is sapped due to rain and mud.

    strongman training

    Eddie Hall before he was famous

    Glenn emphasised the fact that Strongman training is fun and that players enjoy it. It has to be put into context, or it will be an object in itself. I would do a Strongman competition type day at the end of each year, once the exercises have bee practiced and developed.

    Flipping tyres will not help you run around people! But, I wouldn’t want to try and maul against Glenn Ross.

    To learn how to apply the right techniques and exercises at the right time, why not come to one of our workshops here?

    We have several young rugby players come to our weekly weight lifting sessions.