progressions

Do you follow these 3 steps with skill acquisition?

One thing we LOVE about the fitness industry these days is that people (coaches and fitness enthusiasts) are researching, learning, understanding movement to become better teachers and movers.

This may come from seminars and courses or reading articles and watching tutorials. Most of us have been there, reading every article, watching every YouTube clip from each and every specialist.

At Dalecki Strength we strive to keep our bodies as strong, mobile and healthy as possible. This comes first before any trick or skill. In our opinion, if we’re going to push and challenge our bodies through intense training and test the limits the first thing we should do is show our bodies a little respect.

What this means is, preparing your body in the best way you know how.

l-sit, lsit, core, strength
bar muscle up, crossfit skills

1. Understanding where your limitations and weaknesses are e.g. if you have tight shoulders, seek help and guidance, learn how to improve your mobility and stability in end range.

2. Following progressions and always doing the basics  e.g. core work and drills...this is the stuff the makes you move better

3. When you learn a new skill, keep on developing it until it’s as efficient and close to perfect as possible. NEVER accept poor movement standards from yourself. You’re better than that.

It always great to see people get their first skill but it’s disappointing to see people celebrate terrible and dangerous movement. Unfortunately, you see a lot of this on social media, people proud of their knee to the floor snatch or the chicken wing MU again and again. Respecting your body means sometimes taking a step back to perfect movement. This can be hard, often it may mean to stop practicing the skill, focusing on drills. Let us tell you...it will be so worth it! When you perform smooth efficient movement without pain, your potential will skyrocket.

Ready to take action? Find out more about our Gymnastics Squad Term starting April 16th. 

 

4 MOST IMPORTANT THINGS CLIENTS NEED FROM THEIR COACH

As a coach you are teaching clients to achieve new skills, helping them improve strength and performance. On a daily basis you are being asked for your professional expertise and guidance on learning, correcting or progressing to pull ups, handstand and ring skills.

What does your client need from you in order to achieve a gymnastics skill specific goal?

You may think the answer is more progressions, coaches eyes, different cues. At one point, I thought so too.

Have you ever provided a client with cues and progressions, you turn your back and realise they revert back to their old ways. Seeming to disregard your expertise. Why is this happening? In my quest to understand the learning process better I read Josh Kaufman’s book “The First 20 Hours.” The thing that struck a chord was that learning and skill acquisition are very different things. I started applying this to coaching.

LET’S TAKE THIS COMMON SCENARIO:

Sally kicks up to quite aggressively to a handstand, back to wall, feet touching, back in a slight arch with head sticking out, she fatigues quickly. Sally has been doing this for 12 months and asks for a progressions to a freestanding handstand.

You watch and realise there are number of things going wrong, she doesn't have the correct body position, body awareness is lacking, timing is off and needs to improve her strength.

If you are adequately prepared to help her the goal, you need to set her on the right path or send her to someone that can.

 

You (the coach) need to teach the client about the Why, How, Help them Identify Mistakes and finally Practice.

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Learning and Practicing

  1. Why- Why is this important? Why must it be done this way? First comes learning, this includes an understanding of why it is important for a skill to be done a particular way. If the client doesn’t understand why, they will find little motivation take on your advice. Why are you asking the client to move in a particular way? Is it to progress them onto a higher level skill? Safety?

  2. How- How are they going to change what they are currently doing. What are they missing, strength, mobility, body awareness? All of the above? Provide them with positional drills, mobility, strength and always link it back to the reason why. This will emphasise the importance.

  3. Identifying their own mistakes- Can they feel when they have performed a drill correctly or incorrectly. Now that the client is starting to get a better understanding of what is required. Ask them question, "can you feel what happened there, what could you have done better?"

  4. Practice, practice, practice- Repeating the set drills, progressions, mobility, strength. This is only complete once the steps above have been thoroughly understood.

If you’re a Coach or PT and are guessing your way through gymnastics coaching join our Coaches Gymnastics Classes at Bondi Junction and Marrickville. You will learn new skills yourself and become a better coach to your clients.

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