SELECTING STARTING POINTS THROUGH TESTING

In my last blog I mentioned I would cover some circuit exercises for throwers as well as selection of testing methods for performance indicators for all athletes. It is best to test all the athletes prior to the start of training because their nervous systems will be fresh. This is important because most explosive strength and power levels will lag behind the training methods that are used to improve them. This is a phenomenon that sometimes develops a negative attitude towards training as athletes assume that, since they are training to improve their power and explosive strength, they will continue to see their test indicators go up. Endurance and Speed indicators can, and should, improve during the Fall, whereas Power and Explosive Strength will tend to go down or stagnate. This is due to the residual fatigue of the nervous system from the training methods used for their development.an Once the proper recovery intervals and reduction of volume is introduced, athletes and coaches can expect to see improvements in Power and Explosive Power Test results. Tests that prove to be great indicators of the Bio-Motor Abilities appropriate to all the strength/power/speed events (sprints, hurdles, jumps and throws) would include: 30m Sprint from standing or 3 pt. start, 30m Sprint w/Fly-in, 150m T.T. from standing start, Vertical Jump or Standing Long Jump, Counter Movement Jump, 5 second and 15 second Reactive Jumps. Obviously, there are some that are more appropriate for certain event groups. Throwers would not need a 150m T.T. but would benefit from improvements in starting speed (30m sprint from stand or 3 pt. start) and maximum speed (Flying 30m sprint). In addition, throwers would benefit from the longer Explosive Strength Endurance test involving Reactive Jumps over a the 15 second time test. However, all the tests would be beneficial for sprinters, hurdlers and jumpers. Use of the Vertical Jump, rather than the Standing Long Jump, can be more accurate as Vertical Jump testing is much easier for the athletes in all events to perform as has far fewer skill variables that go wrong. Once athletes have been tested, it should be easy to see the strengths and weaknesses of each athlete. This also gives each athlete a starting point and provides motivation to attack training in order to improve performances on the next testing period. Also, these tests can provide coaches with a good guide to planning training. As it has been said, “If you can’t test it, don’t train it!” Training methods designed to produce positive adaptations in Strength (Absolute Strength/Elastic Strength/Strength Endurance/Explosive Strength/Explosive Strength Endurance), Speed, Power, Speed Endurance, and Postural and Core Strength can be planned according to the specific needs of each athlete as determined by their testing results. Imbalances in strength should also be addressed in the Fall training period. Without fail, attention to teaching proper activation and development of the glutes will prove highly beneficial. Plans that contain Squats, Lunges, S.L. Squats, Split Squats, Hip Extension exercises, and Bridge exercises emphasizing glute activation and development are appropriate ways improving glute balance and strength necessary for proper performance of all the speed and power events. Throwers, (especially in high school where the implements are not as heavy as college) can gain great benefit from the same type of training as that for sprinters/jumpers with few variations. Strength work in the weight room might include more specific upper body lifts in addition to the Squats, Cleans/Pulls, Deadlifts and box hops that should be done by the sprint/hurdle/ jump athletes. Explosive Power through Med Ball Multi-Throw and Multi-Jump/Throw exercises should be implemented for all event groups with specific event Multi-Throw/Jump exercises determined by event group. For instance, throwers would benefit from South African Med Ball Push Tosses while sprinters/hurdlers and jumpers would benefit more from Over-Head Soccer Push Tosses . Regardless of event, all athletes need guidance on proper posture. Use of backpacks, constant texting, poor sitting mechanics, etc. can predispose athletes to postural strength deficiencies that can lead to injury and /or result in poor event mechanics due to inability to maintain proper posture. I would highly recommend that coaches read “The New Rules of Posture” by Mary Bond (Healing Arts Press, 2007). As advertised, this book is a great guide on how to Sit, Stand and Move in the Modern World. I can promise that improvements and emphasis on posture will produce improvements in all the event areas. In closing, I would suggest coaches looking for great drills and exercises for throwers to access the videos of Werner Gunthor that appear in the Video Clips section in the left column of this blog page. Great stuff. More on Fall training in the next blog. Enjoy the Olympics.