3 Reasons Why Physical Preparation and Development Matter

This post is by Davis Bates CPT, USAW, BS Exercise Science & Coaching. Davis works with a number of our groups and athletes including our high school girls soccer groups and some of our collegiate players. 

Development CirclesIn the world of athletic development today there seems to be a heavy emphasis on sport specific “technical” skills.  Your technical skills are an extremely important part of whatever sport you play, dribbling, passing, shooting, catching, etc. Without these skills an athlete will struggle to contribute to their team on the field, court, or ice.

But, even if you have a proficient level of technical skills for the level of competition you are playing, there is something even bigger that can hold you back from your ability to contribute to your team and realizing your potential. That is your Physical skills and here is why:

images-4Physical skills allow us to demonstrate our Technical skills.  If an athlete is fast, strong, powerful, agile, well-conditioned and injury resistant (i.e. Physical skills) they will be able to demonstrate all of their technical skills they have worked so hard to master. By being a better athlete, the player will be able to create more space from their defender, win more 50/50 balls/pucks, be stronger with the ball/puck, and demand more help from the opponents’ defense opening up scoring chances for other players.  Simply put the stronger and faster you are the more chance you will get to affect the game in your favor and contribute to your team.

Physically prepared athletes suffer from fewer injuries allowing them to stay on the field IMG_1173and play more aggressive.  It’s been said before that a good injury prevention program is simply a good physical training program. Meaning if an athlete, before and during the season, is working on jumping, running, changing direction with good mechanics, strength training through a full range of motion, and working on mobility, stability, and recovery they will be more prepared for the physical demands put on them throughout a long season.  This will allow them to stay healthy and to play pain free. Not only will this keep an athlete on the playing field longer but their time on the field will be much more enjoyable. They will be able to play the game the way they want to play it, without the hesitation caused by a nagging injury or aches and pains. They can have a full throttle, aggressive, first to the ball mentality.

SCOREBOARDPhysical skills allow you to play at your best when it matters most. Most athletes have the ability to be fast and agile early on in the competition but few are well-conditioned and proficient enough to demonstrate the same speed and agility in the final minutes of a game.  Athletes who have prepared for their season will find themselves able to play harder, longer into the game, more so than those who have not. Also, the better an athlete’s techniques while, running, jumping, and changing direction the less demand it will require from the body. In other words, and athlete becomes more “fuel efficient” as they become technically efficient, allowing them to have more gas in the tank for when it matters most.

As a coach, imagine your team having all the advantages that come with being a more physically prepared team.  Your team will be able to play faster and stronger throughout the duration of the game as well as being able to play more aggressively due to the new found confidence in your athletic ability.

As a player, imagine your best self on the field. What does that look like? Are you a player that is fast and strong on and off the ball? Are able to change direction one step quicker than your opponents?

Are you able to create space for yourself so you can showcase your technical skills? Now imagine your best self becoming a reality.  When you bring the physical, technical, tactical and mental skills together, you create the space where your “best self” can begin to emerge.

 

Keep It Simple – Working On The Basics

“It’s better to do something simple which is real. It’s something you can build on because you know what you’re doing. Whereas, if you try to approximate something very advanced and you don’t know what you’re doing, you can’t build on it.” Bill Evans ~ Jazz Pianist  

It’s a simple rule that bears repeating. We build on the basics. If I want to shoot a jump shot or spike a volleyball or make an explosive diving save in the goal I need to be able to flex and extend my hips, knees and ankles. I need to be able to squat, jump and land in a position to do it again. I need the physical movement skills to be able to maximize my technical skills.

It’s a lot of fun to watch a skilled athlete like Tobin Heath work magic with the ball.

And then it’s important to notice that a key element in the Women’s National Team camp is physical training. 

It’s true of any sport at any level. We build on the basics, the simple, real things that provide a platform on which we create the advanced amazing stuff.  Extending your physical capacity in any area – strength, speed, agility, fitness – opens ups more possibilities in your technical and tactical game in every sport.  We love helping young athletes create possibilities for themselves and their teams.

 

New Middle School Boys Session Starts This Week

Boy Basketball Large AOur Middle School Boys Athletic Development group starts up again this week. This is one of our favorite groups. We enjoy it for three reasons.

We see so much change and growth. With the right kind of training, emphasizing form and technique we see measurable progress in strength, speed, skill and fitness all the time. The emphasis is on learning and development, not performance. Of course the secret here is that good technique and form will improve performance too.

They are fun to work with and eager to learn. They have great energy and we like to take advantage of that. We can turn speed drills into races and we can use a game of ultimate frisbee to substitute for our regular conditioning. People who are having fun tend to work harder and stay with things longer so that energy provides us with a great opportunity.

We love sending them on to the next level. We’re having conversations with high school and club coaches this spring and we hear repeatedly how many kids come unprepared mentally and physically for their high school experience. High school basketball coaches would prefer not to have to spend time teaching kids how to run well instead of working on the game. It helps the football program when kids come in knowing how to lift safely with proper technique. Kids who train with us come in with a leg up on the process and confidence to boot.

We start our next session next week. If you want to know more you can check it out here  or contact us here.  It’s gonna be good.

Prepared For The Next Level

This post comes from Davis Bates who has been working with our soccer girls, middle school boys and  leading the Breakaway AAA Hockey dry land sessions. 

 

113_113We all have had an experience of not being prepared for the next level. Whether in school, work, or athletics, not feeling like you’re prepared can be detrimental to your confidence and performance.

For me two examples stand out. The first, I was a 23 year old, newly promoted team leader at my old job. My boss was out for the day and at the last minute asked me to run the meeting. Now I am normally someone who does well speaking in front of others. But now, I had to instruct and deliver some tough news (as the new boss as of a few days) to people who had been working there longing than I had been alive. Talk about nerve racking.

Second, was during my freshmen year of football at Bethel University. The first day of Fall camp was eye-opening. I was totally unprepared for the speed of the game and the tempo of the practice. After that year, I knew I was going to have to prepare differently if I wanted to be able to play at that high of a level.

Now, what if I came to that meeting prepared to present, a written presentation that I had practiced, as a new boss should? What if I found other college football players that summer before fall camp and trained with them? What if I had prepared so that I would have had the confidence to succeed at the next-level? It’s possible. We see it in sports all the time. Weather it’s a first time Varsity athlete who is leading her team, a freshmen running back being named All Big Ten, or a 19 year-old rookie being the Timberwolves’ best player. Examples like this don’t happen by accident, they happen on purpose.

DSCF1217Obviously, physical training plays a big role in someone’s ability to succeed at the next-level. And that’s what we do at Kick-It Training by helping athletes prepare to make as big a contribution at the next level as possible. In order for them to do that we help improve their strength, speed, agility, coordination, and stamina so they can meet the physical demands that they will encounter at a higher level of play. And, we do it in a healthy, common sense way that lays the groundwork for continued growth and improvement.

IMG_3029But I would argue that their confidence and the maturity that develops through long-term training in preparation for the next level is just as important as any physical gains they will see. I walked into both examples I gave above unsure of my ability to perform and feeling that my preparation for the situation wasn’t enough. When an athlete goes into that first game, try-out, or practice knowing they have put in the work, knowing that they belong on the playing field physically and mentally, that’s when they will succeed not by accident, but on purpose.

We work with a lot of great young athletes who are developing their potential and discovering what it’s like to move to a higher level. Whether the youth basketball player moving from the B team to the A; the Bantam hockey player making the jump to high school varsity or the soccer player moving from club to college. Check here and here to find out more or CONTACT us. 

Altitude or Trajectory When It Comes To Young Athletes?

ThinkingImagine there are two airplanes. It’s 2:00 in the afternoon.  One is flying at 10,000 feet, the other at 5,000. Which one do you want to ride on? ……. Too soon to know? You might want to know where they’re going. Are they climbing or descending? How fast are they going? That one measurement, the altitude in a single moment, doesn’t tell you much. You need to know where they’re headed over time. You want to know … the trajectory.

When we work with developing athletes in middle school and even high school though, we often forget that they, like those airplanes, are bodies in motion. Each one has a unique trajectory; starting in different places and maturing at different rates. Trying to determine where they’re going to land or end up at any single point along the way is crazy, like trying to pick the flight you want based only on where the planes where at 2:00 in the afternoon.
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That’s why we need to take a more personalized and long term approach to developing young athletes if we want them to enjoy the lifelong benefits of sport and develop their true potential. A recent two year study published in the Journal Of Strength And Conditioning Research looked at a group of 13-15 year old youth rugby players over two years. The researchers  found that not only do physical and performance trajectories vary between players, but those individual trajectories change over time. In other words the kids at the top of the curve now may be closer to their peak and improving at a slower rate than a player who was smaller, slower or less skilled when they both started. It’s not unusual at all for so called “late bloomers” to come on strong later and pass their faster maturing team mates.

MSGirlsSoccerThe study recommended a few things. First, take  a long term approach to developing young athletes. You simply can’t know where a kid will land at 17 when they’re 12. Second,they recommend a de-emphasis on performance in adolescence. Unless your end goal is to dominate other 13 year olds, winning is not a good indicator of who will be successful later on and emphasizing it takes the focus off of development for everyone including the current top performers. Plenty of kids show up at the next level short on skills or athletic fundamentals because the emphasis was on racking up age group tournament wins.  Finally, avoid de-selection early on. The pyramid approach that eliminates kids along the way is not productive or useful whether your main goal is long term participation or sustained excellence at higher levels. Think of it this way – if you want a high school dynasty, then having to choose which ten athletes to play from 30 excellent ones in your program is a  much better challenge to deal with than trying to hold together the 10 kids you picked out as eighth graders.

We have so many stories of late bloomers who surprised us that the term has become more the rule than the exception. Every kid blooms in their own time. Our goal is to support them in that process beginning with our middle school boys and girls all the way through. Because once you take off you never know where you might land.

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College Bound

It’s almost April. For young athletes who are college bound that means that the summer conditioning and physical preparation packets will be arriving soon. They’re often received with a mix of excitement, confusion, shock and anxiety. Natural reactions to the challenge of moving to the next level.

We work with a lot of players to make the leap. Over the years we’ve found three things that help in the transition and give our players a leg up on the process when they arrive on campus in the summer.

Interpret and Translate

When you open that E-mail or packet it can be overwhelming. The language is new, there are calendars, standards, workouts, schedules, and often information on nutrition, rest and mental preparation. Even our most successful club and high school players find it daunting.  So, the first thing we do is help them understand what’s there and put it in context. There’s a logic, goals and a set of principles behind the plan. Seeing the plan as a coach’s way of helping the team and players be successful can change something like the fitness standards from an obstacle to a stepping stone on a path toward contributing and accomplishing goals. It doesn’t make it easier but it becomes a challenge to rise to more than something to fear.

We often take all the pieces and lay them out in one place on a single calendar and help players see how the pieces fit together; how one phase leads to the next and how the elements like speed, agility, strength and stamina fit together. If there are standards or tests they need to pass we help them understand what they are, what they measure and how to prepare for them. Making the unfamiliar more familiar helps reduces some of the emotional static and makes the plan feel challenging but doable.

DSCF2240Assessment

Once we have a sense of where we’re going, we get a sense of where we are. If the program has hang cleans in the work out and you’ve never been in the weight room then we need to build a bridge from here to there. If you’re expected to run ten 110 yard striders and you’ve never done one, then we need to start there. When we know where we’re starting we can create the steps to get players on the coaches plan and get them to campus ready to go.

Support

DSCF1219On the physical side we look at what parts of the plan can you do on your own or with your team and what parts make sense for us to do together. Then we build a schedule. Every player is unique. Some will train with us 4 or 5 days a week, indiviudally or with a group. Others maybe once or twice a week. We create the workout schedule to fit the player and their needs. Certain lifts make sense to do with coaching, other parts of the strenght training they may do in our space but on their own. We’re there if they need it and they learn to work independently. If there’s a standard or a test to pass we’ll practice it  to become familiar with it and benchmark it.

The mental side is often the bigger part of support. Having someone who is trained and experienced who can stand outside the process while you go through it is huge for a lot of players. Sometimes we challenge and sometimes we encourage. A lot of it is helping them reframe and deveiop habits that they can draw on when the get to school.

When we’re feeling challenged  one of the most important things we can do is stay connected with our goals and values. Why am I doing this? What do I want? What am I expecting or hoping for? Those conversations happen both inside and outside the gym. Being able to go back to that is even more valuable in some dorm room in August when you’re away from home and exhausted.

For those who are moving to a new level it’s an exciting and challenging time. It’s supposed to be. Having a plan, being supported and remembering why it’s important can make it immensely rewarding as well. If you’re going to be taking that next step and you want some help. Let us know. We love getting players ready to leap.

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A Tool For Finding A Better Balance

Tired AthleteWe’re hearing a lot these days about how busy players, parents and coaches are … and how tired. They are feeling more stretched than focused and more stressed than productive. If that happens to you here’s something you can try.

One of the first things we do with our athletes is ask them to pay attention. For example, I f we’re learning to stop we ask them to notice where they land and finish on the foot – heel, mid-foot, whole foot? Before we ask them to fix, or change or adjust anything we simply ask them to notice.  A lot of self correction happens just by paying attention to the right things. Focus helps … a lot.

Here’s a simple tool for you. Its a framework we use with our players and in our own planning and preparation. We call it the Four Circles. It helps provide focus and balance when we’re working with athletes or coaches making choices about where to invest time and energy.

Development CirclesYou’ll see there are four overlapping circles. Each one expands and / or limits the others. In the physical circle are things like movement skills, balance, speed, strength, stamina, and general health. The technical circle is about sport skills, the technical skills you need to play or perform; shooting or dribbling for a basketball player or carving a turn for a skier. The tactical circle is how we apply and integrate those skills to play or compete. We go from passing and catching to running a give and go for example. It’s also about learning to see the game or race unfold and respond to it. The mental circle includes skills like relaxation, concentration, emotional regulation.  We could go into more detail, for example rest and recovery, sleep, nutrition and relaxation are part of the physical circle but , for now it’s enough to know that each of these elements influences the others.

Unknown-1Think of it this way, the problem with a player’s jump shot may not be the shot. If I can’t control my posture, squat, jump and land it doesn’t matter how good me release is.  The physical skills and qualities  are needed to support the technical.  They are all a part of an athlete’s development.

So now, here’s the task. Draw four columns on a piece of paper, one for each circle. Then just make a list of what you’re currently doing in each area. Don’t worry about what you should be doing or what other people are doing or what someone else says you need to be doing.  What are you or your players doing now? When you’re done listing it out, take a look. What are you noticing? Where is most of your effort going? What’s guiding those choices? Does the balance feel right?

This quick exercise might give you some insight and clarity. The purpose here is simply to get a picture of what’s happening. You don’t need to evaluate or judge it. Remember, a lot of self correction happens just by noticing.

This framework can be applied in a number of ways to help be intentional and focused with an athlete’s development. We use it with college athletes as well as middle schoolers. A healthy and effective approach to athletic development is focused, balanced and intentional.  If you’d like to know more check out our training programs or contact us.