Beyond shapes

During last month’s GAIN Master Class Series event, Grace Golden spoke a lot about shapes. “Shapes” has become a bit of a buzzword over the last few years. The concept is great: if you body can’t make the shapes your sport needs, you don’t stand a chance. By focusing on shapes, we start shifting the focus from muscles to movements. But what is often missed in the message is that shapes are not enough. Shapes are just one piece of the performance puzzle. To reach elite performances, you have to go beyond shapes. Read more

Tips for adding exercise variation to a training plan

Take a look around Instagram and you’ll see hundreds of variations of your favorite exercises. Exercise variation is critical to sustained progress, but how you vary exercises matter. Randomly copying what you see online isn’t going to do the trick. The latest training program we posted in the HMMR Classroom provides a great look at how exercise variation can fit into a training plan. Read more

Start with why, but don’t forget what

My long-time coach Anatoliy Bondarchuk was an open book. You could ask him about anything in training and he’d sit down with you for hours and explain the why and the how. He would explain his experiences with all types of training, good and bad. There was only one topic that was off limits: a sample program. Bondarchuk repeatedly refused to share sample programs. Read more

The value of controlled chaos

Different types of coaches frame training in different ways. Skills coaches often think in terms of time: a 20-minute block spent on passing and 10-minutes on defensive positioning. Strength coaches, on the other hand, tend to frame training in sets and reps. Each frame has its place in training, but depending on the task one can be better than the other. Read more

What PE can teach us about assessing movement

There is a lot that coaches can learn from physical education: how to teach, creating a fun environment, organize games, progressions, the value of movement variety, thinking beyond reps, and more. Jeremy Frisch put together a must-read article on the topic last year. But there is one area that is often overlooked: understanding and assessing movement. Read more

10 lessons on putting leg training concepts into practice

This month’s site theme is training the legs. We’ve posted a lot of content, and have more to come. Our focus over the last week is on a lot of the methods many of the authors have learned from Vern Gambetta. Read more

Think external, not internal

George M. Perry is a running and sports performance coach with emphases on movement training and post-injury return-to-play. Edited with minor contributions from Martin Bingisser.

Most coaches’ instruction approaches drills biomechanically: body positions, joint angles, activation patterns underlying movement sequences. These referents require an internal focus of attention. Athletes are directed and trained to think about how they are moving their body. What if we have been going about it all wrong? What if athletes instead focus on the intended effect on an implement, the environment, or something else external to the athlete’s body? Read more

Teaching old dogs new tricks

The more you do something, the harder it is to change. If you have ever worked with older athletes, or been one yourself, you know first hand the struggle involved. Beginners can make drastic technical changes in a matter of minutes, but older athletes can spend a year fighting for a minuscule change. That is the great challenge facing experienced athletes, but there is hope. Read more

A critical look at player tracking technology

Over the last decade, the use of GPS and similar technologies to track player movement in field sports has moved from a luxury to a necessity. Even small schools and small clubs are investing heavily in technology and staff to analyze the data. Is this the future of training? Will tracking every step help drive performance to new levels? The technology can bring some key benefits, but as with anything there are downsides too. These are rarely discussed. In order to get the most out of player tracking technologies, there are a few questions coaches need to ask first.

Are you capturing the whole picture?

To truly plan, you need the complete picture. By making crucial decisions based on data with big gaps, we potentially create larger issues down the road.

There are many areas where such gaps can occur. As Craig Pickering highlighted in January’s Sports Science Monthly, a recent article looked at the loads coming from warm ups, showing that this can account for 20-30% of total loads. If you only put on the GPS unit when the game or training starts, you’re missing a big piece of the puzzle.

» Related content: Edinburgh Rugby coach Nick Lumley joined the GAINcast 166 to discuss load monitoring and GPS.

Even more troubling is that GPS measures essentially running load. In sports like soccer, where the majority of load is running load, that might make sense. But in other sports, this is only part of the picture. Stopping on our own and stopping by being tackled involves the same number of meters covered, but a very different impact on the body. A scrum in rugby involves almost no meters covered, but an intense effort from the athlete. Even change of direction has a great mechanical load that is not captured just by measuring speed and distance. When Vern and I visited Rome in October we heard some great research being initiated by Accademia Preparatori Fisici to measure just how large the gap is between GPS and total load in rugby and other sports. It was jaw dropping. But it is was even more shocking to then think of the important training decisions we are making based on just this partial picture.

Do you need different viewpoints?

Even if the data set is complete, one set of data only gives you one viewpoint. This makes is harder to put the data in context. Managing a training plan based on loads is like managing a lifting plan entirely based on volumes. It would be crazy to set up a lifting program where next week’s volume is entirely dependent on this week’s, but as I pointed out on this week’s member hangout that’s what more and more on-field training is looking like. There are many other factors to consider beyond quantity, such as quality, internal load, and more.

The one viewpoint often missing is whether the team is actually getting better. The data that dictates my own training plan is whether we are throwing farther. This is easy for me to quantify. If lower training loads lead to that, then I’ll use lower load. If higher loads help, I’ll do higher loads. But I don’t led the loads determine the loads. In fact I haven’t calculated our weight room volumes in years. Instead I let the performance determine the loads.

Are you using data proactively or reactively?

As mentioned above, much of how GPS is utilized is reactive in nature: if data shows an athlete worked too hard, you give them rest. Good training programs need to be responsive, but you need to have some idea of where you are heading in the first place. An entirely reactive program is unlikely to get you where you need to go. In speaking with Mike Bahn this week, he explained the point better than I can:

“Technology is driving the problem, whereas the problem should drive the technology. The problem has to be identified before solutions can be constructed.”

It doesn’t have to be this way and there are plenty of coaches that use GPS proactively. But it is the minority. Dean Benton is one that take the opposite approach. As he puts it, he use GPS for prescription, not restriction. GPS can help us better analyze the game and sport demands, which in turn can help us plan better and create targets. Rather than simply monitoring loads, the data can be used to see if we did what we planned to do. That’s a simple change in practice, but a big change in mindset that has proven successful in his work with previous teams.

Are you planning for the short term or the long term?

Focusing on daily and weekly data loads creates a tunnel vision effect that focuses training on the short-term rather than the long-term. A short-term mindset a leads to short-term thinking and long-term problems.

Here’s an example: a prevention mindset focuses on avoiding everything in the short-term that might cause an injury. This might prevent the next injury, but could cause even greater issues in the long-term, either a lack of development or greater injuries down the road. Even if nothing major comes up in the future, we often pull them out of more training than they would have missed if they were injured. As Sam Robertson pointed out on Twitter: “If a player misses x training sessions to prevent an injury that never eventuates, they may end up actually missing more training.” Naturally, if you don’t train, you won’t get better. The prevention mindset never asks how they can get better.

Are you still willing to experiment?

The problem with relying on data is that you become locked in to what you have done until now. New becomes the unknown and it is much easier to play with tools you’ve used (and measured) before. Clubs that having been using GPS for many years have created detailed databases of the drills they use, so they know what training loads to expect from them. What happens if they might need another drill to get better? They might not consider it.  They box themselves into what they have done in the past, forgetting that they may have missed something big entirely. Future training can become biased towards tweaking past training rather than trying new things.

Finding the way forward

You might read the above and think I am against player tracking technologies. It is quite the opposite, the idea intrigues me and I have seen GPS used in ways that brings great value to teams. But doing it right takes time and thought. You can’t simply plug in technology and expect it to be a game changer the next day. You have to hire the right staff, take your time, and use it as one element of training, not the only element. Most importantly, you have to ask the right questions.

The drivers of technical evolution

When we look at track and field, technique in different events have evolved at different paces over the course of the last century. Comparing different events it is interesting to see how some techniques have barely changed while others have become unrecognizable. All of this begs the question why some events move forward technically, and others do not. Read more