Introduction
The performance level coaching course is focussed on coaches wishing to develop athletes at a national level. The course itself takes five days and is hosted at the home of British Gymnastics; Lilleshall. Candidates who wish to enroll must demonstrate the development of gymnasts up to national level. You will be expected to focus on high quality execution with a solid understanding of bio-mechanics, nutrition, flexibility and conditioning.
General Terminology
- Coaching: The generic process of improving performance towards identifiable goals by a structured preperation or practice process, directed by a coach
Flexibility
There are three training principles to consider when aiming to work on flexibility:
- Age
- Temperature
- Inactivity
Flexibility is limited by:
- Bone structure
- Muscles
- Connective tissues
- Ligaments and tendons
Muscles are stimulated by impluses from the nervous system which cause them to contract / relax to move a limb in a joint complex.
Muscles generally work in pairs so when one contracts it's partner will relax at a controlled rate.
The contract muslce is known as the agonist and relaxing muscle is the antagonist.
For example in the knee joint during flexion; the hamstring muscle contracts and quadriceps relax. When the knee is straightened their roles reverse.
Definitions
Flexibility can be categorised into the following definitions:
- Passive - external influence
- Active - use your muscles to get flexibility
- Dynamic - use momentum
- Ballisti stretching - rapid / sudden (avoid)
When training flexibility it is important to check you are training the right type. Try to avoid reflexes when stretching such as phasic (ie rapid response to a knee tap) or tonic (response to sustained change in muscle length).
Good Practice
When training flexibility it is good practice to:
- Warm up well
- Aim for symmetry (ie no preferred leg)
- Ensure correct alignment of joints and bones
- Avoid high levels of apin - scar tissue is less flexible
- Accept some minor discomfort is ok
Improving flexibility
A muscle can be realistically extended to around 50% of it's normal length. To improve the flexibility in a joint it is necessary to improve the habitual length of the muscle and to stretch the associated tendons, ligaments and connective tissue.
- Ballistic stretching
- Full swing of the limb to improve flexibility
- Useful for warm up but not reccomended for improving range of movement
- Static, progressive and prolonged
- Passive stretching
- Performer attempts to relax the muscles under stretch to control the 'stretch reflex' while an external force is applied to the limb
- One example if the pike fold with a partner pushing on the back
- Active stretching
- The gymnast actively contracts one group of muscles to cause the muscles being strectched to relax
- Hold for upwards of six seconds
- Proprioceptive Neuromuscukar Facilitation (PNF) stretching
- A series of of alternative active or passive stretches
- Passive
- Limb raised to discomfort
- Position fixed
- Partner pushes back (hold for six seconds)
- Slowly relax to a lull in the stretch reflex
- Limb then raised to a greater range
- Repeat for a minium of three cycles
- Active
- Gymnast raises the limb
- Partner fixes the limb position
- Partner pushes back (hold fior six seconds)
- Gymnast raises limb to higher point
- Repeat a minimum of three times
Always warm up thoroughly before commencing hyper stretching. Use slow, progressive, and prolonged stretches making sure to strectch both sides equally.
Flexibility is best developed in young gymnasts but should be maintained throughout a gymnast's career.
Gymnastic Injuries
There are two primary categories of injury with a roughly 50/50 split:
- Acute - single event, traumatic
- Overuse - repeated event, series of minor stresses
Predisposing (risk) factors
Intrinsic factors:
- Gender
- Age / growth
- Anatomy
- Injury history
- Hormonal (females - bone health)
- Nutritional
- Psychology
- Technical competence
- Physical preperation
Extrinsic factors:
- Nature of the sport
- Equipment
- Safety measures
- Environment
- Training programme
Management of acute injuries
If concerned always send to A&E for bone or tendon injuries and / or rapid swelling. Stress fractures can be common in the foot, lower leg and lower back. For less severe injuries prevent further damages by following PRICER (Protection, Rest, Ice, Compression, Elevation, Refer):
- Protection
- Rest
- Ice (5 - 10 every 2-4 hours)
- Compression
- Elevation
- Refer to doctor / physio
There should be no heat or massage in the first 48 hours.
3. Strength and Endurance Training
The purpose of which is to increase power and stamina. The second main effect is protein synthesis where muscle becomes more dense.
Physical Preperation
- Muscular Strength - the amount of tension a muslce or group of muscles can exert in a single contraction
- Muscualr endurance - the ability to repeat an exercise or exert a force over a long period of time
- Power - the ability of a muscle group to contract rapidly to produce an explosive force
- Coordination - The communication through the neuro-muscular system to produce complex and controlled movements
- Cardio-respiratory endurance - the ability to increase and sustain the heart rate, blood preassure and breathing rate to provide the oxygen neccessary foe energy conversion over an extended period
- Flexibility - the ability to move joints of the body through their complete rnage of movement
- Relaxation - the ability to physically relax the muscles between exercises
Strength training principles
The principle that that the human organsim:
> Specifially adapts to imposed demands
Maximum Strength
Maximums strength is the highest force produced through a voluntary contraction against an insurmountable load of resistance.
- Progressive resistance - three sets of around six repititions of an exercise at near maximum load
- Pryamid training - starts with 70% of maximum load and repeat 5 - 7 times with load increased and number of repititions decreased until one repititon at maximum load
Power and speed training
Losely described as the ability to produce an explosive force
Difference between age and sex
The maximum adult bpm is 200 versus a child maximum of 215. An adult takes 40 breathes per minute and a child 60.
Types of Muscular Contraction
Muscular contractions results in the shortening of muscle.
- Eccentric - muscle lengthens as it is contracted
- Isometric - to hold a static position
Concentric max strength
Concentric max strength is the greatest load that can be moved against gravity
Isometric max strength
Isometric max strength is the greatest force that can be exerted so that the force of a contraction and the load are equal - usually 10 - 15% greater than the maximum concentric strength
Definitions of strength
- Explosive: the ability to continue developing the already initiated tension with great speed
- Time Under Tension (TUT): How long tje muscle is under strain during a set
Principles of Strength
Fatigue can be muscular or mental (ie distractions / moral).
4. Sports Pyschology
A number of factors influence a performer's ability to learn and these include:
- Motivation
- Intrinsic motivation
- Coach encourages the gymnast to self-motivate
- Not to depend on the coach or external factors
- Extrinsic motivation
- Incentives provided by the coach, gymnasts or third parties
- Not as effective as intrinsic
- Goal setting
- Short term but relate to long term
- Specific and precise
- Clearly understood and accepted
- Demanding but attainable
- Within the control of the performer
- Measurable
- Master principle
- Measurable
- Adjustable
- Specific
- Time-based
- Exciting
- Realistic
- Goal evaluation
- How skills are learned
- Feedback
- Teaching and coaching styles
- Individual and group dynamics
- Intervention stratergies
- Empowering participants
5. Planning the training
In simple terms planning involves answering the following questions:
- Where are we now?
- Where do we want to be?
- How do we get there?
The basic principles are:
- Identifying participants' needs
- Negotiate and agree programme aims
- Negotatiate and agree participant goals
- Designing the training and event program
- Coaching stratergies
- Implementation and monitoring
- Programme evaluation
11. Diet and Nutrition
For a gymnast to perform at an optimum level they must be able to control body weight and replenish their body with required nutrients, fluid and energy.
Body composition and control of body weight
Body composition refers to how the body is made up and it is composed of 'Lean Body Weight' and 'Fat Weight'.
The body does need fat, protein and carbohydrate, but excess calories cause weight (fat) gain. This can cause an increased risk of injury and reduction in the quality of performance.
Always remember this is a potentially sensetive area for a gymnast and needs to be addressed sensitively and if in doubt advice from a qualified nutrionalist should be sought. Failure to address this sesnsitively may lead to dietary illness such as anorexia or bulimia.
If body weight is to be maintained the following equation applies:
> Maintained body weight = calorific intake = calorific expenditure
Consequntly if the calorific intake exceeds the expenditure, the body will increase in weight and vice-versa.
Nutrition and the growing gymnast
Coaches should be aware of the following:
- The teenage years are the years in which the body undergoes a number of major physical changes. THe growth rate increases rapidly around the onset of puberty (normally at 11 years for girls and 13 years for boys)
- As a result of rapid growth the nurtitional requirements of the growing teenager are much higher in proportion to the body size and weight than in adults
- The nutrients that contribute to energy are:
- carbohydrates
- fats
- proteins
- A gymnast should aim to get the greatest percentage of energy from carbohydrates, followed by fat and protein
- Problems may arise with gymnasts when concerns over body weight have an inhibiting effect over energy intake
Skills
The Performance qualification allows you to coach the following skills.