GPS Not Just For Your Car Anymore!

Technology is advancing at a rapid pace these days and there are applications available for almost everything. Global Positioning Systems (GPS) are now considered standard equipment in cars and vehicles to help you get where you are going.

Recently, SIRC has discovered that more and more journals in the SIRC Collection are including articles on ways to use a GPS to help you in your sport and fitness training. From running, skiing, cycling, and walking to rowing, soccer and tennis, a GPS can provide a multitude of information to coaches and athletes to improve their training.

A GPS can help you:

• track speed and distance
• track an athlete in team sport
• simulate a race course
• even monitor heart rate when connected to other applications

These are only a few of the ways a GPS and technology in general can help you in your training. There are more innovative ways to use technology to push the envelope and achieve your next personal best.

Check out the following resources to help jump start your GPS training :

• GPS Applications in Sport
• Athletic Sports and GPS
• Get Back in Shape With GPS for Fitness and Training

Be sure to visit SIRC for even more great resources on GPS and training.

Motivational coaching, is it a matter of carrot or stick?

Whether you are coaching athletes in elementary, high school or any age, one of the biggest challenges a coach can face is how to motivate their players.

To start, you need to establish your expectations, this will determine your role within the team and let your players know what kind of coach you are going to be. 

What's a coach to do?

• Know your athletes as more than just "players" who are put through drills.  Showing them you care will improve the chances that they will give more of themselves because you are.
• Discover their teaching preferences, get their feedback and their motives for participating.  Research shows that if these needs do not get met, the chances of players dropping out increase.
• Involve them in the teaching process.  Communicate to them the purpose behind those exercises and drills and how it relates to the game.  If they know why they are performing certain activities it's more likely that they will be less resistant when asked to run through them.
• Keep practices interesting.  Repeating the same drills every week is boring for you and the team, and does not help growth.
• One of the biggest motivators for players is positive reinforcement.  Praise can go a long way, so give verbal rewards for improvement and working hard.

Don't knock routines.

Coaches can be a great help in in motivating athletes by setting up a pre-practice routine.  Warm-up exercises are common, but coaches can do more by recommending proper eating habits, rest, and hydration which can go a long way to ensure quality practices and games.  Encourage all team members (including yourself) to let go of outside stressors and distractions to increase the ability to work together as a team.

Motivating players needs to be worked on by coaches in a consistent manner to keep getting the most out of their team.  This doesn't need to be an arduous task, so remember to go out and have some fun!

References from the SIRC Collection: 

1. Adams M. Problem-focused coaching in a mainstream primary school: Reflections on PRACTICE. Coaching Psychologist. June 2012;8(1):27-37.
2. Grant A. An integrated model of goal-focused coaching: An evidence-based framework for teaching and practice. International Coaching Psychology Review. September 2012;7(2):146-165.
3. Maitland A, Gervis M. Goal-setting in youth football. Are coaches missing an opportunity?. Physical Education & Sport Pedagogy. October 2010;15(4):323-343.
4. Palmer S. Revisiting the 'P' in the PRACTICE coaching model. Coaching Psychologist. December 2011;7(2):156-158.
5. Schupak M. Practice Makes PERFECT. Parks & Recreation. February 2008;43(2):64-67.

Do I really need a personal coach?

 For experienced athletes who wish to reach higher levels of competition,  hiring a personal coach may be necessary for continued success.  Most people assume that since they've done it on their own so far, they can continue do so, but good coaches do more than just hold a stopwatch.

How do I find a coach?

Keep in mind that you're probably not going to find the perfect coach in your first Google search.  It can take weeks or months to find someone who compliments your training style.  Start by contacting your local clubs, many have individual or group training sessions that you can get for a reasonable price.  Ideally you should choose someone who has a few years of experience, a good knowledge of your sport, and is someone with whom you feel you can have a good coach-athlete relationship.

What are the benefits?

With the right coach, an athlete can get objective, honest feedback from someone who has a greater breadth of knowledge than they've got.  Coaches can help you improve form, construct an individualized training program, recommend cross-training activities, and advise you on nutrition and hydration during training or competitions. For most athletes who wish to compete at higher levels, coaches can also be the person to teach the athlete to listen to their bodies in determining when to ignore the pain and when it's essential for your body to rest. 

How much will it cost?

Many coaches will charge based on their experience or reputation, while other coaches will accommodate athletes on a budget.  Expect to spend between $100-150 a month for a coach although prices vary depending on the level of coaching you require.  Even for beginners, sometimes spending money on professional instruction is an added motivation to stick to their new training routines.  Online coaches come at a lower cost and may not be as effective as having someone in-person giving you feedback, but videotaping your training and posting it online can help the process as well.

With a little patience, determination and a variety of options in clubs, gyms and online, it shouldn't be hard to find the right coach to suit your needs.

References from the SIRC Collection: 

1. Cross K. Carving Out Your Coaching Niche. IDEA Trainer Success. June 2007;4(3):1.
2. Lena F. Characteristics of Self-focused, Task-focused, and Athlete-focused Coaches. ICHPER -- SD Journal. Fall2004 2004;40(4):11-15.
3. Mageau G, Vallerand R. The coach-athlete relationship: a motivational model. / La relation entraineur / athlete: un modele de motivation. Journal Of Sports Sciences. November 2003;21(11):883-904.
4. Manfre P, Titlebaum P. Performance Enhancement for Athletes: Hiring a Strength Coach Outside Of the College or Professional Setting. Applied Research In Coaching & Athletics Annual. 2005;20:181-189.
5. Wertheim L. What a racket: are personal coaches really necessary on tour? And if they are, why can't they coach when players need them most?. Sports Illustrated. January 31, 2005;102(4):78.

The power of plyometric training

Plyometrics (jump training) are exercises designed to produce fast, powerful movements that enhance explosive muscular performance. Many of you may have already used these techniques
and not known they are called plyometrics.

Plyometric exercises may include; jumping, bounding, hopping, arm pushing, and "catching and throwing" weighted objects such as medicine balls. These are movements that involve rapid lengthening (eccentric) and shortening (concentric) muscle action. Box jumps, step-ups and squat jumps are all plyometric movements.

Jump training has been shown to provide many benefits:

• reduces knee injuries, particularly women
• improves upper and lower-body explosiveness
• increases flexibility and mobility in selected joints
• increases power, strength and agility in target muscles 
• improves performance and decreases muscle soreness
• burns calories

If jump training is something you wish to try, there are few things to be aware of before you start:

1. Ask a qualified trainer or coach to help you learn proper landing techniques to minimize the chance of injury. 
2. If your gym or club has spring floors or shock-absorbing mats, they are ideal landing surfaces for this type of training. If your workouts are outdoors a grassy surface is ideal; try to avoid hard surfaces like concrete or gym floors.
3. Before beginning, a 5-10 minute warm-up should be performed, followed by some dynamic stretching to increase blood flow and prepare muscles for the upcoming activity.
4. A coach or trainer should ensure variety in the training program, first, to provide specificity for a given sport and second, to avoid training boredom and stagnation.
5. Beginners should perform as few as 30-40 foot contacts during initial sessions and can be gradually moved up to 100 or more foot contacts.
6. This type of program should only be performed twice a week to allow adequate recovery.

Plyometric training is great because it can be performed at any age or skill level and requires little or no equipment.As with any new exercise regimen, it is important to use caution when introducing plyometrics into your training.

References from the SIRC Collection: 

1. Andrew D, Kovaleski J, Heitman R, Robinson T. Effects of Three Modified Plyometric Depth Jumps and Periodized Weight Training on Lower Extremity Power. Sport Journal. January 2010;13(1):4.
2. Compton C. The Benefits of PLYOMETRIC & AGILITY TRAINING for Cross Country Skiers. Cross Country Skier. November 2010;30(2):27-28.
3. Fowler K. EXPLOSIVE POWER. IDEA Fitness Journal. September 2011;8(8):38-45.
4. Makaruk H, Sacewicz T. EFFECTS OF PLYOMETRIC TRAINING ON MAXIMAL POWER OUTPUT AND JUMPING ABILITY. Human Movement. June 2010;11(1):17-22.
5. Meira E, Brumitt J, Nitka M. Plyometric Training Considerations to Reduce Knee Injuries. Strength & Conditioning Journal (Allen Press). April 2005;27(2):78-80.
6. Ploeg A, Miller M, Holcomb W, O'Donoghue J, Berry D, Dibbet T. The Effects of High Volume Aquatic Plyometric Training on Vertical Jump, Muscle Power, and Torque. International Journal Of Aquatic Research & Education. February 2010;4(1):39-48.