Movement is the foundational feature of sport. If you can’t move, you can’t play. Heck, it’s the foundational feature of life. Looking back at history, if you couldn’t move, you wouldn’t eat. On this episode of the GAINcast we talk about the basic principles of good movement, building better foundational movements, and helping athletes connect them through training progressions.
Notes and quotes
On this episode Vern breaks down movement, learning to move, and various progressions to improve movement skills.
- 1:30 – Learning to train movement not muscles: “The body is really really smart; we are wired to solve movement problems. Give the body credit and don’t treat it like a machine. “
- 5:30 – Movement efficiency: “We know good movement when we see it; it has rhythm and flow.”
- 8:15 – The fundamental movement: walking and gait.
- 9:45 – Building upon walking and progressions in training to connect movements and let the body self-organize. “You have to have a strong foundation, but if it is built on a sand dune it will not be a sturdy building. “
- 12:00 – Moving from foundational to fundamental movement skills and long-term athlete development.
- 17:30 – From walking and running to multi-dimensional speed and agility.
- 19:00 – Components of agility: read, recognize, react, and move in the appropriate direction, change direction, decelerate, stop, and make the play. Coaches can help at each step.
- 20:45 – Teaching agility. “It’s all about hip projection; look at where the center of mass is going. You go where your center goes. “
- 22:30 – Programmed changed of direction drills. “What are the fundamental movements that you build on to do true reactive agility? “
- 24:15 – Agility progressions from programmed to reactive.
- 27:00 – The limitations of reactive agility drills. “If you train the game right, you don’t need reactive agility drills. “
- 28:45 – The role of functional leg and core strength in movement and agility.
- 31:45 – Risks, fragility, and playing basketball.
To hear more about these topics you can listen to the full episode above. If you like what you hear on the GAINcast, don’t forget to give us a review and subscribe on iTunes.
The following links were referenced in the podcast or provide some additional reading material on the topic:
- The GAINcast is brought to you by GAIN. Applications for GAIN are clsoing soon. More details can be found on GAINcast 103 or at www.thegainnetwork.com.
- GAINcast 2 discussed training movements, not muscles. On GAINcast 36 Vern discussed some related topics while explaining how to teach speed.
- In March Vern wrote about factors to consider when formulating effecitve movement problems. He has also written in detail about athleticism and foundational movement skills.
- Vern has written about agility on his blog and Warren Young put together a detailed guest post on the topic last year.
- Nic Garcia’s shot putter was referenced in this episode. You can watch video of him here.
- Over on the HMMR Podcast, Shawn Myszka joined us on Episode 35 to discuss movement and motor learning.