What Makes You Think You Can Coach- Part 2

There is often the question of whether a great player will necessarily (and automatically) be a good coach. Maradonna has provided evidence that that is not a given. Sir Alex Ferguson, Jose Mourinho and Arsene Wenger have and continue to argue that a great career as a player is not a prerequisite for a great coaching career. However, we cannot ignore the runaway successes of Pep Guardiola, Frank Rikjaard, Jurgen Klinsman and many others. At the end of the day, what matters is results.

But, concerned with youth sport as I am, the result-oriented approach is misguided, inappropriate and even dangerous. Many a poor coach have destroyed the dreams of young players whether it is by inappropriate practices which have led to injuries or simply discouragement that has turned players away from the game. For my part, the opportunity to compete in an environment in which I could have proven my worth and gone on to greater things was frustrated. Others have not been as lucky- unlucky?

CASE STUDY

Not long ago, I met an athlete 17 years of age. She's been playing basketball for a few years. Her love for the game is not left to question- she is officially in the off-season and is playing community basketball to stay in shape. Her regular season had ended poorly as it had the year before. They had played for 2 hours a day, five times a week, six if you counted the game on the weekend. Not seeing the results he wanted, the coach had requisitioned an additional before class session 2-3 times a week, for the players to put extra work towards their weak areas.

• Where was periodization? Is it possible that the ridiculous volume of work could be part of the problem?

What are your strategies/techniques for recovery? In typical teenage speak, she said, "I don't know. I just sleep or watch TV when I'm not going to school, or if I'm not working."

What are you eating before and after the game? "Does it matter that much? Like in the mornings, I don't eat anything because I'll be late for the session. Then I'll have a bagel or something like that. Generally, I eat whatever I feel like from the stuff we have at home."

What are your athletes eating?

She came in to see me because she wanted to lose a few pounds- she thought she was a little too slow. Also on her list of goals: increase endurance ad upper body strength. Other than a few ankle sprains here and there, and occasional aches in her hips, she had no major injuries to talk about. I proceeded with a basic movement screen to establish a baseline. Her scores were poor and I wasn't surprised. After doing the deep squat, she added as one of her goals she wanted to jump higher. Her knees collapsed as soon as she started her descent, but I thought explaining valgus to her would not be very productive. Instead, if I could ask her to jump, point it out, do some correctives, and then have her jump again, she could see and feel the difference.

(Image from fitnessgoop.com)

"I don't know how to jump. I've always been told I don't know how to jump but nobody has ever shown me how."

If a basketball coach is meeting his athletes 5 times a week, sometimes twice per day, and his forward can't jump, what is he coaching? Was this athlete lucky to have gone through several coaches, all of whom told her she can't jump but didn't show her how to? After all, she is still playing the game she loves. Or was she unlucky, for the same reason? After all, she is still playing the game she loves, whereas I walked away.

As a youth coach and personal trainer, my job, I believe is set the foundation so that my athletes can go on to collegiate and/or professional careers if they wish. Regressing to teach an athlete how to jump, or cutting down the number of sessions so that they rest adequately- these will give my athletes durability. This should not be sacrificed for a good win-loss record at the end of the season.

Ever had a bad coach? Tell me your story in the comments section below.

What Makes You Think You Can Coach?

As I reflect on my own experiences and those of others, I have to say I am disappointed. There is even a hint of anger, but I have a better hold of my emotions than that. I just can't help wondering though, what is it that makes some people think they can coach?

I remember trying out for the university soccer team. I even bought new cleats. We were allotted two hours to practice. With a good practice plan, clear objectives, tests and/assessments of some sort, by the end of the first session, the coach would know who's who and start to develop his roster. Mentally, I was prepared. On course to earn my bachelor's in Human Movement, I knew the science. Having completed a national level coaching course, I knew how to win the game from the side line, the dug-out and the locker room. More than just the weekend warrior when it came to actually playing, I was ready to go. After a brief intro, the man in charge blew his whistle start us off on a warm-up jog around the field.

                               

Perhaps I approached it with too much head knowledge, or maybe, that knowledge spared me from a season that would have been very frustrating. Seventy-five minutes after that first whistle, we were still running around the field. We had had more touches of the ball when we were messing around before practice had officially started. I couldn't find the coach anywhere. Until he came back, we were to keep running. The rest is an ugly blur in my mind, except for the questions that ravaged my mind then (and now).




Why were we running? Why is perhaps the most powerful question and the answer has the capacity to make or break the spirit. When personal training, I don't enter into any agreements with clients who do not have a definite why. Why do you want to lose weight? Why 15 pounds? Why? Why? Why? Why will energize you when you lose the drive to carry on? "When you are about to give up, remember why you started in the first place."
                     

Question. It's a good question. It also rarely gets asked. soshable.com (This caption was so good, I felt I should leave it as is.)

For my part, there was no justification for running around the field, seventy-five minutes later no less. My why would receive no satisfactory answer. You will never see anyone running around the field at a soccer match. What we were doing would have been more appropriate back in primary school when I ran cross country. It doesn't take a genius to figure out that soccer is an intermittent sport- stop and start. Sprint, jog, walk, sprint. Running at the same pace for over an hour does nothing for the aspiring soccer player. You can't even justify it with the old soccer players need a good heart or aerobic conditioning. Research shows that interval training has benefits for both aerobic and anaerobic capacities. I have already discussed these in this article here and this one as well. The evidence suggests different positions have different requirements for maximal performance. Surely you train them differently, holding them to different standards?

                     

Bottom line, this guy did not know what he was doing. I walked away sensing conflict between he and I. Of course, as the man in charge, in any confrontation I would always be on the losing end. His coaching style was nothing more than what his coach had made him do. That philosophy probably came from his coach's coach, and his before him. Coaching is an art- a mix of science, practice and some simple common sense. Common sense was not on the field that day- if you could somehow convince me why it was necessary for the outfield players to run like that, what would be the rationale for the goalkeeper running around the field for over an hour?

The Wisdom of Coaching

Every now and then, you come across someone who blows your mind. Someone who has put into eloquent words things you have only had musings about. Someone who has perfected what you have stumbled upon. Someone who draws a 'wow' from you, and has you looking into everything he/she said or did. One such a man for me is Charlie Francis. Charlie represented Canada at the 1972 Olympics in Munich before coaching sprinters, as well as professional football, hockey and soccer players. Of the many things he said and taught, I thought I'd share these.

FOR COACHING YOUNG ATHLETES

"Correct technique is the necessary prerequisite for an athlete...for optimal development to occur. The neural motor patterns of correct technique must be wired in place [as young as possible]." This quote from Siff, out of the book Supertraining, explains adequately Charlie's thoughts. "It is not only the exercise which modifies the body, or more specifically, the neuromuscular system, but the way in which the exercise is performed. In this regard, it is vital to remember that all exercise involves information processing in the nervous and neuromuscular systems, so that all training should be regarded as the way in which the body's extremely complex computing systems are programmed and applied in the solution of all motor tasks."- Siff (I have used this concept of programming in another article: Specificity of training).

"Always reinforce correct technique for the purpose of developing positive self esteem. Give athletes praise for their efforts- never criticize or ridicule."- Over the years, as I have coached different sports and different age groups, I have learnt the difference between developmental and biological age. There is a continuum when it comes to maturation on the physical, emotional and mental facets of every person, athlete or not, youth or adult. With this realization, I like to invoke loco parentis as soon as my time starts. This means taking charge over the content and even the tone used to address my players, even from their parents. I have seen careless sarcasm hinder and eventually turn away youth from participating from a sport they would have otherwise enjoyed and become very good at. Bottom line, coaching is building. Does your style enhance the self-esteem of the players in your charge?

"Coach one element at a time...Don't move away from one training element until it is correct. Teach increasing levels of skill- according to the individual's needs when the athlete's body and performance of training elements indicate a readiness to handle them."- I am a big fan of testing. My experience as a personal trainer has contributed to my thoughts on this point. Too many coaches and trainers do not bother with assessment with a couple of consequences. First, athletes are exposed to increased risk for injury as we, to quote Gray Cook, "add strength to dysfunction." Plyometrics are high impact and I have seen them imposed on weak ankles and knees that constantly display valgus collapse.

Secondly, the appropriate periodized program is important and can pretty much guarantee results. However, amongst those that use it, some hold rigidly to their micro and macrocycles. The attention that athletes and clients deserve is sacrificed leading to frustrating results. In most cases, the reaction from the coach is to blame the athlete for lack of effort, and push the even harder. Take the case of this seventeen year old girl.

Charlie's words are gold dust. Let the athlete's response determine progression.

"Youth training must not have too much low intensity. There must be enough high intensity so as to:

1: maintain and improve specific skill

2: Prevent loss of and maintain correct volume of fast twitch fibre

3: Promote differentiation of transitional fibre to fast twitch rather than slow twitch fibre."

Although this is specific to sprinting, I think it applies to other areas too. I have previously posted an article citing the ACSM's position on resistance training for juniors. It basically says that under qualified and careful instruction, strength training in safer than football, basketball and many other sports. The majority of athletes go through the prime years for instruction in elements that would lay the ground work for elite performance without that instruction because the coaches just don't know about it. The differentiation and specific instruction Charlie addresses here is foreign to many a program.

To be successful coaches, we must read more, and read our charges even more.

Specificity of Training

Tiger Woods hits about 1000 golf balls a day- he is back at the zenith of the PGA tour, and its only a matter of time before he wins another major. Michael Phelps reportedly swims for six hours a day, six days a week, without fail. He is now the most decorated Olympian- ever. These, and many others, are pros already, so why persist? Because they are programmers.

"It is not only the exercise which modifies the body, or more specifically, the neuromuscular system, but the way in which the exercise is performed. In this regard, it is vital to remember that all exercise involves information processing in the nervous and neuromuscular systems, so that all training should be regarded as the way in which the body's extremely complex computing systems are programmed and applied in the solution of all motor tasks."- Siff

THE SCIENCE OF A FREE KICK

An approximate 10 000 hours of practice is required before a skill can be mastered, before it can become second nature, automatic, and you can be called an expert. This automated response, in neurophysiological terms, however simplistic, is the formation of an exact pathway. Take for example, a David Beckham free-kick. As he prepares, he stands with his right leg slightly forward, his body at an angle. Were he standing upright, legs together, his hip flexion / extension would be at neutral, or 0°. Fast forward his run-up and single out the right foot he is going to strike the ball with. According to Levanon and Dapena, (1998), during the backswing phase, the kicking leg moves backwards, with the hip slowly adducted, externally rotated and extending up to 29° and moving somewhere between 171.9-286.5 deg·s-1 (also Nunome et al., 2002). At the same time, the knee, with some internal rotation, flexes at an angular velocity of 745-860 deg·s-1 (Nunome et al., 2002). Again, in that pre-run up position, feet on the ground, his ankles would be at 0°. While the hip extends and the knee flexes, the ankle is plantarflexed (10°), abducted (20°) and slightly pronated (Levanon and Dapena, 1998) reaching maximum plantarflexion velocities of 860 deg·s-1 (Nunome et al., 2002). On muscular level EMG activity suggests high activation of the iliopsoas during the start of the kick which was followed by a high activation of the rectus femoris during backswing. The biceps femoris and gluteus maximus demonstrated their peaks just prior to ball impact. (Dorge et al., 1999) All this, and he hasn't touched the ball yet.

THE SAME SCIENCE UNDER DIFFERENT CONDITIONS

A complete analysis of the kick is far beyond the scope of this article. What is within it scope is that the environment changes. It may be a shorter, left footed Leo Messi standing over the ball, or an older, medium height but no less competent Zidane. It may be right in front of the goal or some degrees either side of the posts, or even a corner. It may be a direct, or indirect free-kick, a lob during open play or an audacious attempt from the halfway line as Beckham did so many years ago. There could be a wall. Or maybe its the first ten minutes of the game, or the last minute- get this in and win the Champion's league; qualify for Euro, qualify for the World cup. And then there is the variable weather, and the crowd...

In each case, the technique is the same, but the variables must be taken into account if the kick is to be effective. If not- if the hip doesn't swing back far enough, if the knee does not flex that fast or the ankle is not at the optimum angle- I'm sure you know that if you are leaning back, even slightly when you make contact, the ball will rise and Tommy Smyth's 'auld onion bag' wont bulge. That's why they persist.

That's why you must persist. Make your first attempt. Analyze it- what went wrong? How can I change it? Pay attention to that, and try again, factoring in those changes. Got it? Good, now do it again. Whether you got it right or not, whatever you key in to the program will be recorded and that's what the system will produce when its required to. As Siff said, motor skills are a complex business and proper programming is essential. How does the program perform when its really hot outside? What about when its raining? Don't shrink from high pressure situations. Hone your skill during those circumstances just as much as in low pressure ones. Remember skill under demanding conditions is significantly different from skill under less onerous conditions. Program the neuromuscular system to perform optimally- FORM, FORM, FORM.

                                     

We must understand that it is not tireless hours of just kicking the ball that build the skill. Gross repetition of poor quality will never result in the sort of quality that improves play, result, wins trophies, etc. The difference then, between the best and the rest is the feedback they are able to collect during practice and the adjustments that they make as they strive for improvement. To quote Gray Cook (as he reflects on Geoff Colvin's Talent is Overrated), "The specific way practice is executed is what defines the deliberate practice common to those deemed talented." Only perfect practice makes perfect, so practice- perfectly.

References:

Kellis, E and Katis, A (2007). Biomechanical characteristics and determinants of instep soccer kick. Journal of Sports Science and Medicine 6, 154-165 

Levanon, J. and Dapena, J. (1998) Comparison of the kinematics of the full-instep and pass kicks in soccer. In Kellis, E and Katis, A (2007). Biomechanical characteristics and determinants of instep soccer kick. Journal of Sports Science and Medicine 6, 154-165 

Nunome, H., Asai, T., Ikegami, Y. and Sakurai, S. (2002) Three- dimensional kinetic analysis of side-foot and instep soccer kicks. In Kellis, E and Katis, A (2007). Biomechanical characteristics and determinants of instep soccer kick. Journal of Sports Science and Medicine 6, 154-165 

Siff, M. C and Verkhoshansky, Y. V (1999). Supertraining. Fourth Edition.

4 Risk Factors for Hamstring Injury

Have you ever pulled a hamstring? Do you know someone who has? Chances are you answered 'yes' to at least on of these. Several risk factors have been identified, some of which are obvious even to the novice, and some which require a little more skill. Below is a list of 7 factors:

PREVIOUS INJURY

• After examining over 500 amateur players, injured players have been shown to be two to six times more at a risk of sustaining a new hamstring injury. Recurrent hamstring strains have been shown to result in significantly more time lost than first time hamstring strains. 
• Considering the length of a muscle, there is a point at which it is able to produce the most forceful contraction. Graphically, this is the highest point on the length tension curve. Brockett et al., showed that in the previously injured hamstring, when compared to controls, the peak seems to shift to the left. This shift in the length-tension curve suggests that peak hamstring torque occurred at a significantly shorter muscle length, meaning is possible that when an athlete sustains a hamstring strain they potentially return to play with weakness at longer muscle lengths. This predisposing them for a second hamstring strain during the eccentric terminal sprinting movement. 

Image courtesy of FIFA.com

WEAK HAMSTRINGS: EARLY OR LATE? 

• While we know that most hamstring injuries incurred in soccer happen during the sprint cycle, it remains unclear which part of the cycle. Some of the literature supports the early stance phase or while others points to the late swing phase. In the former case, proponents suggest it is during this phase in which the muscle absorbs the most force as a result of high ground reaction forces (GRF). The laws of physics tell us that for every action, there is an equal and opposite reaction. GRF is basically the forced 'produced' by the ground in response to the force applied by the sprinting athlete. Given that the amount of force applied into the surface when sprinting is several times that of the athlete's body weight, it is reasonable to assume that this is a potential cause for injury for the hamstring, whose function is to absorb the the energy. 
• Studies involving the Achilles tendon in sprinting, and patella tendon in jumping and hopping show that the forces are much higher in the concentric stance phase as opposed to the eccentric swing phase and researchers suggest that this may apply to the hamstrings as well. 
• Other studies demonstrate that in the swing phase of the sprint cycle, where the hamstrings eccentrically contract to absorb the kinetic energy and slow the lower limb, they are under significant load. Of particular interest is the musculotendinous area, which is inherently at great risk for injury, because the hamstrings are in a lengthened state. This occurs when the hip is in flexion and the lower leg moves into extension, thus lengthening the two joint hamstring muscle over both articulations upon which they act. From this perspective, eccentric weakness of the hamstrings poses a risk for injury. 

Germany vs Spain.

STRENGTH IMBALANCE

• Legendary sprint coach Charles Francis said, "If an athlete is in a sport where leg strength and power are not required to be maximal, then testing hamstring/quadriceps strength at low to moderate speeds may have some relevance... We looked at five or six of our top athletes [sprinters] and discovered that the average ham/quad ratio was more in the order of 125-130:100." 

IMPROPER WARM UP

• How much time do you spend warming up before a game? Even a recreational one? FIFA's medical research team has found that warming up purposefully can be highly effective, reducing the incidence of injury by up to 50%. See the "11+" program here.
• Poor hamstring flexibility- in a study, it was been shown that soccer players are less flexible than a control group, and that soccer players do not stretch sufficiently.

England National Team warms up. 

TREATMENT

Schmitt et al., proposed a new concept for the rehabilitation and prevention of hamstring reinjury. They suggested the following 3-phase approach:

PHASE ONE

• Immediately following the injury, the basics should be observed. The focus at this stage is to protect the injury while minimizing losses range of motion (ROM) and strength. The RICE principle will be sufficient- Rest, Ice, Compress, Elevate. 
• At 48 hours, the athlete may begin submaximal isometric strengthening. These should be completed as a set of isometric knee flexion contraction at 30, 60, and 90 degrees of knee flexion by placing the injured limb on top of the into opposite limb and contracting the strained hamstring.
• The hamstring should not be stretched into a painful range at this time but available hip and knee ROM should be maintained. 

PHASE TWO

• The objective of this stage is to prepare for the athlete for sport specific movements. Of particular importance are the progressive regaining of strength throughout the ROM and improving neuromuscular control of the hips and pelvis.
• The athlete may begin to strengthen both concentrically and eccentrically at this time. Eccentric training can be achieved by performing exercises such as the straight leg deadlift,
• Single leg windmills.
• To complete an eccentric single leg windmill the patient stands with the uninjured leg on a chair or fixed surface and reaches down in a diagonal plane while keeping stance leg straight and maintaining a neutral spine. (Figure 2), 
• Nordic hamstring exercise. 
• The Nordic hamstring exercise is performed by having the clinician hold the patient's feet while in tall kneeling. The patient slowly falls forward while maintaining neutral hip posture until he or she can't control descent any longer and then pushes back into starting position with upper extremities. (Figure 3).
• The athlete should also be able to jog both forward and backward without pain at a moderate speed at this point.

Single leg deadlift

PHASE THREE

• Rehabilitation focus at this stage is on functional movements and eccentric strengthening in the lengthened state. Plyometric and sports specific training may be initiated as well as advanced balance exercise.
• At the completion of this stage the athlete should have full strength throughout the range of motion and should be able to confidently perform all sport related tasks without limitation.

Below is the the reference and link to the article.

REFERENCE

Brandon Schmitt, B., Tyler, T., McHugh, M (2012). Hamstring Injury Rehabilitation and Prevention of Reinjury Using Lengthened State Eccentric Training: A New Concept. The International Journal of Sports Physical Therapy. Volume 7, Number 3, Page 334

F-MARC's 11+ Warm-up Programme

Various elements mark the elite soccer player, including speed, power, and endurance. Technical and tactical know-how is also prerequisite to reaching high levels of performance. All these elements can be addressed on the training ground. Yet football is a contact sport, and no matter the heights of these elements, there is a substantial risk for injury. Optimal training and coaching, according to FIFA, "should also include exercises to reduce the risk of injury."


                               


The “11+” is an injury prevention programme that was developed by F-MARC's experts. After an extended trial period, across various nations, age groups and levels of play, it is suggested that as "a complete warm-up package" it should replace the pre-training and pre-game warm-up. Their results show that "teams that performed the “11+” regularly at least twice a week had 37% fewer training injuries and 29% fewer match injuries. Severe injuries were reduced by almost 50%."

Like any programme, its efficiency is largely reflected by the level of compliance of those who undertake it. Thus FIFA suggests that the 11+ must become the standard warm-up for all players 14 years and older. the entire programme comprises of 3 parts, representing what the governing body believes to be the key elements of effective injury prevention programmes for football players: core strength, neuromuscular control and balance, eccentric training of the hamstrings, plyometric and agility. Admittedly, it was the plyometric and agility drills (part 2) that proved to be effective in reducing injury, especially of the ACL, but also of other knee and ankle injuries.

As per 11+ manual, "The aim of plyometric training is to decrease the amount of time required between the yielding eccentric muscle contraction and the initiation of the overcoming concentric contraction. Plyometrics provide the ability to train specific movement patterns in a biomechanically correct manner, thereby strengthening the muscle, tendon and ligament more functionally." The correct form, then, is stressed at every point, with every exercise. Lines of alignment between the hips, knees and ankles are highlighted, with soft landings, and it is important that they are observed.

The 3 parts, which should be performed in the specified sequence are roughly as follows:

Part 1: slow speed running exercises with active stretching. A partner is involved later on for some contact in a controlled environment.

Part 2: six sets of exercises focusing on core and leg strength, balance and plyometrics/agility, each with
three levels of increasing difficulty.

Part 3: running exercises at moderate / high speed combined with planting / cutting movements.

Once again, the material can be found at the official "11+" site. http://f-marc.com/11plus/downloads/

Keep the game beautiful!

Passion Is Emotion Under Control

What does it take to get a standing ovation at the Bernabeu?

Heart, vision, control, desire.

I have coached games in which the final results were determined by the man with the whistle. In one game, the opposition were awarded a penalty 2 minutes before time for no reason at all. Even that team's bench and coaching staff were flabbergasted by the decision. We lost, and with that, our chance to go to provincials. In another, my captain was carded; he asked for ten yards for a free kick. The referee walked towards the other team's wall, told them they should know better, and walked away without counting the yards. The addressees shifted a yard or two in response. My captain counted out the yards. The response to the 'you should know better' from the referee was about 5 yards short of the 10. Instead of counting out the yards, and ensuring the wall was where it should be, the ref carded my captain for dissent.

I have also played in matches that were similarly decided. Under the stewardship of men and women that could be influenced, the decisions went the way of whoever could complain the loudest. In one, in the spirit of letting the game flow, the whistle was heard three times in 90 minutes- one to start the game, one to signal the end of the first half and one to signal the end of the match. There were 3 goals in that game. To resume play, the ref simply said "start." He did not blow for fouls, free kicks, off sides- 'he let the game flow.'

Then comes something that every team has and will face at some point- playing a better team. In those 90 minutes, tactics will fall apart. As the game progresses, there will be less of a team, more individuals, each a player and a coach. Fighting ensues between players, and the beauty of the beautiful game is forgotten. It is simply overshadowed by the frustrations of failing to do the simple things well; of impending loss; of the injustices and disadvantages accrued because of poor decisions all around; of playing in front of an unfriendly crowd. Without exception, the emotional athlete will 'lose it', and if you lose it, you lose the game.

I am making a distinction between a passionate player, and an emotional one. The difference- passion is emotion under control. You let what you feel inspire you to believe in your ability to perform, even in a hostile environment. You let what you feel drive you to work hard, never giving up; chasing down every ball; making the pass; making yourself available for one; whatever it takes to win the game. Let passion help you focus on what you can control, what you can change. That is what it takes to get a standing ovation at the Bernabeu. See for yourself...and keep the game beautiful!