Niggle vs Injury from Project RunThis could be new pain or something that has been lingering for a while now. How do we tell whether this is just a minor niggle or a bit more sinister?New Pain - If we are suddenly experiencing a new pain then for me it is all about how bad it is. I like to use a scale out of 10 to describe the level of pain being experienced. Anything up to a 3 then we just keep an eye on it. Give that area a bit of extra TLC whether that is in the form of extra stretching, foam rolling and icing. If it goes beyond that threshold into the 4 or above region then we will need to take a step back for a bit to let the area settle.Coming Back From Injury -When coming back from injury it is best to keep using that pain scale. We shouldn’t be running on something that is hurting over a 4 for day-to-day activities. It can be best practice to be doing some easy running on something that was badly injured and has settled into that 3/10 pain. It helps keep you conditioned and keeps the ligaments strong which should help aid recovery. Over time we can slowly build making sure the pain isn’t regressing. Don’t be surprised if you have a bad day though, a day with 5 or more pain can come out of nowhere and isn’t unusual. We can take a step back for a couple of days and rebuild again!Recurring Issue -If there is a recurring issue where you’ve been injured a lot previously and suddenly pain again, I’d take it slightly more cautiously. I’d be thinking about easing off slightly earlier than if it were a new pain. There is normally a root issue for this kind of problem. 9/10 times it’s due to a weakness in the body which is why S&C is crucial. Injuries can’t be completely avoided, that’s just life. But we can really help minimise the chances.- How to support to child in sport
- How your child becomes a better athlete when you volunteer
- Which type of coach would you prefer?
- The missing ingredient in youth physical development
- Recipe for a young athletes future success
- The problems of early specialisation
- Tips to help a young athlete prepare for a big sports event
- UKA age group rule
- Athlete code of conduct
- Inspiration, talk about resilience!
- Five signs of overtraining
Niggle vs Injury from Project Run
This could be new pain or something that has been lingering for a while now. How do we tell whether this is just a minor niggle or a bit more sinister?
New Pain -
If we are suddenly experiencing a new pain then for me it is all about how bad it is. I like to use a scale out of 10 to describe the level of pain being experienced. Anything up to a 3 then we just keep an eye on it. Give that area a bit of extra TLC whether that is in the form of extra stretching, foam rolling and icing.
If it goes beyond that threshold into the 4 or above region then we will need to take a step back for a bit to let the area settle.
Coming Back From Injury -
When coming back from injury it is best to keep using that pain scale. We shouldn’t be running on something that is hurting over a 4 for day-to-day activities. It can be best practice to be doing some easy running on something that was badly injured and has settled into that 3/10 pain. It helps keep you conditioned and keeps the ligaments strong which should help aid recovery. Over time we can slowly build making sure the pain isn’t regressing. Don’t be surprised if you have a bad day though, a day with 5 or more pain can come out of nowhere and isn’t unusual. We can take a step back for a couple of days and rebuild again!
Recurring Issue -
If there is a recurring issue where you’ve been injured a lot previously and suddenly pain again, I’d take it slightly more cautiously. I’d be thinking about easing off slightly earlier than if it were a new pain. There is normally a root issue for this kind of problem. 9/10 times it’s due to a weakness in the body which is why S&C is crucial. Injuries can’t be completely avoided, that’s just life. But we can really help minimise the chances.
- How to support to child in sport
- How your child becomes a better athlete when you volunteer
- Which type of coach would you prefer?
- The missing ingredient in youth physical development
- Recipe for a young athletes future success
- The problems of early specialisation
- Tips to help a young athlete prepare for a big sports event
- UKA age group rule
- Athlete code of conduct
- Inspiration, talk about resilience!
- Five signs of overtraining
The operative date for determining membership of age groups for all athletes under the age of 17 shall be for Track and Field and Race Walking, the 31st August at the end of the Competition Year, and for all other disciplines, the 31st August prior to the commencement of the Competition Year.
The operative date for determining membership of age groups for all athletes under the age of 17 shall be for Track and Field and Race Walking, the 31st August at the end of the Competition Year, and for all other disciplines, the 31st August prior to the commencement of the Competition Year.
DISCLAIMER with all these drills please take care and follow the
instructions, we cannot take any responsibility for your safety while not
personally with you, you are only insured within a group club session.
Drill 1: Out in your garden, if you can, try this Ball relay
Drill 2: Try this, by Olympic Gold Medalist Matt Whitlock
Drill 3: For older members of your families try the BBC 5 Podcast, 10 Today Physical activity for older people
Something for the Tuesday group to keep you all active try out CBBC Dancealong
Drill 4: Try sprint star Shaunae Miller-Uibo and her Estonian decathlete husband Marcel Uibo dishing out handy tips for an indoor workout
DISCLAIMER with all these drills please take care and follow the instructions, we cannot take any responsibility for your safety while not personally with you, you are only insured within a group club session.
Drill 1: Out in your garden, if you can, try this Ball relay
Drill 2: Try this, by Olympic Gold Medalist Matt Whitlock
Drill 3: For older members of your families try the BBC 5 Podcast, 10 Today Physical activity for older people
Something for the Tuesday group to keep you all active try out CBBC Dancealong
Drill 4: Try sprint star Shaunae Miller-Uibo and her Estonian decathlete husband Marcel Uibo dishing out handy tips for an indoor workout
Drill 2: Try this, by Olympic Gold Medalist Matt Whitlock
Drill 3: For older members of your families try the BBC 5 Podcast, 10 Today Physical activity for older people
Something for the Tuesday group to keep you all active try out CBBC Dancealong
Drill 4: Try sprint star Shaunae Miller-Uibo and her Estonian decathlete husband Marcel Uibo dishing out handy tips for an indoor workout
Drill 5: Sportshall Athletics have released a home Pentathlon that the whole family can try including a scoring system. You can find the link to all the videos describing how it works and the events involved below, you can auto play all 7 videos or use the link here
Drill 6: 10 different animal walks
Drill 7: Adam Gemili, Quick sofa workout, ten reps each side, what can you add?
Drill 8: WARNING please take care with your knees and ask your parents first, dont need a track or tredmill to do a running drill.
Drill 9: To give power in your legs try "Mario" jumps and the rest of these drills by British sprinter Zoe Clark
Drill 5: Sportshall Athletics have released a home Pentathlon that the whole family can try including a scoring system. You can find the link to all the videos describing how it works and the events involved below, you can auto play all 7 videos or use the link here
Drill 6: 10 different animal walks
Drill 7: Adam Gemili, Quick sofa workout, ten reps each side, what can you add?
Drill 8: WARNING please take care with your knees and ask your parents first, dont need a track or tredmill to do a running drill.
Drill 9: To give power in your legs try "Mario" jumps and the rest of these drills by British sprinter Zoe Clark
Early specialisation
For the best results when should young athletes specialise?
At What Age Should Kids Narrow Their Sports Focus?
I am asked about it a lot in my role as a track & field coach, the most common question is: When should a young athlete specialise?
I am asked about it a lot in my role as a track & field coach, the most common question is: When should a young athlete specialise?
Track & Field Specialisation
When it comes to track & field, specialisation refers to an athlete preparing and practising for only one event (e.g. high jump, shot put, hurdles, etc) or event group (e.g. jumps, throws, distance running, etc).
If I am asked when a young athlete should begin to specialise in a particular event in track and field, my response is:
I firmly believe that a young athlete should be treated as a multi-event athlete, until at least 15-16 years of age.
This means that they prepare, practice for, and participate in, a wide range of events. They run, jump, throw and walk.
When it comes to track & field, specialisation refers to an athlete preparing and practising for only one event (e.g. high jump, shot put, hurdles, etc) or event group (e.g. jumps, throws, distance running, etc).
If I am asked when a young athlete should begin to specialise in a particular event in track and field, my response is:
I firmly believe that a young athlete should be treated as a multi-event athlete, until at least 15-16 years of age.
This means that they prepare, practice for, and participate in, a wide range of events. They run, jump, throw and walk.
Sport Specialisation
Sport specialisation is when an athlete participates in only one sport to the exclusion of others.
Young athletes should generally not specialise in a particular sport until at least 15-16 years of age.
Sport specialisation is when an athlete participates in only one sport to the exclusion of others.
Young athletes should generally not specialise in a particular sport until at least 15-16 years of age.
The Problems of Early Specialisation
Earlier specialisation in a sport, or within a sport can result in a number of problems:
Earlier specialisation in a sport, or within a sport can result in a number of problems:
1. A narrow development of muscles and systems
Early specialisation can result in restricted exposure to a variety of movements and exercises, leading to a narrow skill-set. For long-term sports involvement, and particularly if an athlete has a goal to participate in a higher level or even high performance sport, they will need to have a wide base of movement experiences on which to call. Early specialisation just does not allow for this.
Early specialisation restricts all-important movement experiences.
Early specialisation can result in restricted exposure to a variety of movements and exercises, leading to a narrow skill-set. For long-term sports involvement, and particularly if an athlete has a goal to participate in a higher level or even high performance sport, they will need to have a wide base of movement experiences on which to call. Early specialisation just does not allow for this.
Early specialisation restricts all-important movement experiences.
2. Boredom and burnout
Kids thrive on variety. Variety in sport, from week-to-week, session-to-session and within a session is important in maintaining an athlete’s enthusiasm. Specialisation presents the opposite scenario: a lack of variety, which can lead to a young athlete becoming bored.
Too much early emphasis on success in such a specifically-defined area may also lead to a young athlete feeling pressured by expectation. This can lead to the athlete “burning out”.
Early specialisation decreases variety and increases pressure.
Kids thrive on variety. Variety in sport, from week-to-week, session-to-session and within a session is important in maintaining an athlete’s enthusiasm. Specialisation presents the opposite scenario: a lack of variety, which can lead to a young athlete becoming bored.
Too much early emphasis on success in such a specifically-defined area may also lead to a young athlete feeling pressured by expectation. This can lead to the athlete “burning out”.
Early specialisation decreases variety and increases pressure.
3. Sports-related injuries
Early specialisation is more likely to result in an athlete suffering sports-related injuries. Too much repetition of a particular movement or set of skills can be stressful on an immature body structure.
Also, it is my experience that kids who are specialising are often prescribed inappropriate training content for their stage of development. Too much of the wrong training too soon will almost certainly result in stress injuries.
Early specialisation stresses an immature body.
Early specialisation is more likely to result in an athlete suffering sports-related injuries. Too much repetition of a particular movement or set of skills can be stressful on an immature body structure.
Also, it is my experience that kids who are specialising are often prescribed inappropriate training content for their stage of development. Too much of the wrong training too soon will almost certainly result in stress injuries.
Early specialisation stresses an immature body.
4. Picking the wrong event
In track & field, early specialisation can see an athlete being steered towards an event or event group prior to growth and development running its course, meaning that an athlete’s eventual body size and shape may not suit the event in which they have specialised.
For example, a young boy achieves some early “success” in the shot put. He is bigger and stronger than others in his age group. This results in some obvious advantages. His early success leads to the him specialising in the event. He practices only for the shot put and neglects developing his skills in the other events. As adolescence arrives the young “shot putter” doesn’t grow and develop as much as his peers and is no longer the biggest and strongest. In fact, his body size and shape is not suited to the shot put at all and some of his peers become more suited. Having only developed skills in an event that he is no longer suited for, and neglected skills in other areas, the athlete, disillusioned, leaves the sport.
Early specialisation may leave an athlete focusing on a track & field event that eventually does not suit them.
The same scenario can take place when kids specialise too early in a particular sport.
“If you’re a parent who struggles with the thought of your kid falling behind in one sport, I would reframe it as this: If you choose 1 sport, they will fall behind in other sports where it may be a better fit.”
Casey Wheel @CoachWheel
In track & field, early specialisation can see an athlete being steered towards an event or event group prior to growth and development running its course, meaning that an athlete’s eventual body size and shape may not suit the event in which they have specialised.
For example, a young boy achieves some early “success” in the shot put. He is bigger and stronger than others in his age group. This results in some obvious advantages. His early success leads to the him specialising in the event. He practices only for the shot put and neglects developing his skills in the other events. As adolescence arrives the young “shot putter” doesn’t grow and develop as much as his peers and is no longer the biggest and strongest. In fact, his body size and shape is not suited to the shot put at all and some of his peers become more suited. Having only developed skills in an event that he is no longer suited for, and neglected skills in other areas, the athlete, disillusioned, leaves the sport.
Early specialisation may leave an athlete focusing on a track & field event that eventually does not suit them.
The same scenario can take place when kids specialise too early in a particular sport.
“If you’re a parent who struggles with the thought of your kid falling behind in one sport, I would reframe it as this: If you choose 1 sport, they will fall behind in other sports where it may be a better fit.”
Casey Wheel @CoachWheel
A Cautionary Note About Multi-Sport/Multi-Event Participation
One issue of which to be aware when developing young multi-event/multi-sport athletes is the danger of over-committing the child. We need to avoid overburdening them with too much practice for sport as we try to involve them in a wide range of activities. Over-commitment may lead to exhaustion. It may also lead to burnout and injuries, which ironically, are two problems we are trying to prevent by avoiding early specialisation.
A fine line exists between involvement in a wide range of activities and too many activities.
One issue of which to be aware when developing young multi-event/multi-sport athletes is the danger of over-committing the child. We need to avoid overburdening them with too much practice for sport as we try to involve them in a wide range of activities. Over-commitment may lead to exhaustion. It may also lead to burnout and injuries, which ironically, are two problems we are trying to prevent by avoiding early specialisation.
A fine line exists between involvement in a wide range of activities and too many activities.
Summary
I highly recommend that young athletes delay specialising in a sport or within a sport until at least 15 or 16 years of age.
Earlier specialisation is more likely to result in a more fragile athlete that is more likely to exit the sport early.
Later specialisation is more likely to result in a more robust athlete who is “better built”, possessing a wonderful base from which to launch their future athletic and sporting endeavours.
Hence the importance of delaying specialisation until at least 15 or 16 years of age. Let’s give kids a broad base and keep them interested with lots of variety.
Early specialisation = Early exit from the sport.
I highly recommend that young athletes delay specialising in a sport or within a sport until at least 15 or 16 years of age.
Earlier specialisation is more likely to result in a more fragile athlete that is more likely to exit the sport early.
Later specialisation is more likely to result in a more robust athlete who is “better built”, possessing a wonderful base from which to launch their future athletic and sporting endeavours.
Hence the importance of delaying specialisation until at least 15 or 16 years of age. Let’s give kids a broad base and keep them interested with lots of variety.
Early specialisation = Early exit from the sport.
Five signs of overtraining
1. Increased morning heart rate
This is a great way of predicting how well you are recovering from training and the likelihood you might be in line for a bout of illness. Your resting heart rate is most accurately taken first thing in the morning just after you have woken up and before you sit up or get out of bed. There are accurate heart rate monitors and fitness watches available these days or you can get a rough idea by counting the number of beats in 10 seconds and multiplying by 6.
Sometimes taking a break can improve performance just as much as a hard training session.
This should be pretty consistent every day and is a measure of how fit you might be. If however, you notice a sudden jump in resting heart rate (even if you feel the same as normal) then this could be a sign your body is fighting something off and if you don’t ease back a cold or viral infection could be just around the corner.
This is a great way of predicting how well you are recovering from training and the likelihood you might be in line for a bout of illness. Your resting heart rate is most accurately taken first thing in the morning just after you have woken up and before you sit up or get out of bed. There are accurate heart rate monitors and fitness watches available these days or you can get a rough idea by counting the number of beats in 10 seconds and multiplying by 6.
Sometimes taking a break can improve performance just as much as a hard training session.
This should be pretty consistent every day and is a measure of how fit you might be. If however, you notice a sudden jump in resting heart rate (even if you feel the same as normal) then this could be a sign your body is fighting something off and if you don’t ease back a cold or viral infection could be just around the corner.
2. Constant tiredness and overtraining
If it is a struggle to go training, if you would rather not go, or if you find yourself falling asleep during a warm-up (something I did once during my University days) or during the day then you could be overtraining. There could be an underlying medical cause so be sure to see your Doctor if it persists but a couple of days off and plenty to eat might be in order.
Unless you are training to be a soldier then constant tiredness is not good. Remember, you are not just training when you are training. You are training when you allow your body to recover and grow back stronger than it was before.
If it is a struggle to go training, if you would rather not go, or if you find yourself falling asleep during a warm-up (something I did once during my University days) or during the day then you could be overtraining. There could be an underlying medical cause so be sure to see your Doctor if it persists but a couple of days off and plenty to eat might be in order.
Unless you are training to be a soldier then constant tiredness is not good. Remember, you are not just training when you are training. You are training when you allow your body to recover and grow back stronger than it was before.
3. Persistent muscle soreness
Being a little bit sore a day or two after training now and then is not a bad thing. It is telling you that you have trained hard. But constant muscle soreness could mean you are not allowing your body time to recover. Remember, you are not training when you are training….. you are training when you allow your body to recover and overcompensate ready for the next training session.
Being a little bit sore a day or two after training now and then is not a bad thing. It is telling you that you have trained hard. But constant muscle soreness could mean you are not allowing your body time to recover. Remember, you are not training when you are training….. you are training when you allow your body to recover and overcompensate ready for the next training session.
4. Overtraining and lack of motivation
Is training more of a habit? Something you have always done but no you are questioning why? No goals to aim for or doubt you could reach them if you tried? Overtraining can kill motivation. Try something different for a few weeks or take a complete break.
Is training more of a habit? Something you have always done but no you are questioning why? No goals to aim for or doubt you could reach them if you tried? Overtraining can kill motivation. Try something different for a few weeks or take a complete break.
5. Irritability
Are you Mr or Mrs. Grumpy! Are you losing it with teammates, parents, kids, friends? Overtraining causes tiredness which often results in irritability. We all know it hard enough to train so when someone or something makes it even harder it is easy to overreact.
Other indicators of overtraining include illness, recurrent coughs & colds, sudden weight loss, and even depression.
Are you Mr or Mrs. Grumpy! Are you losing it with teammates, parents, kids, friends? Overtraining causes tiredness which often results in irritability. We all know it hard enough to train so when someone or something makes it even harder it is easy to overreact.
Other indicators of overtraining include illness, recurrent coughs & colds, sudden weight loss, and even depression.
1. Run up is to long
2. One paced run up
3. Slowing down at the take off board
4. Looking down on take off
5. Poor use of arms
6. Lack of height at take off
7. Landing on one foot
8. Dropping feet into pit
9. Landing with straight legs
10. Landing with feet apart
1. Run up is to long
2. One paced run up
3. Slowing down at the take off board
4. Looking down on take off
5. Poor use of arms
6. Lack of height at take off
7. Landing on one foot
8. Dropping feet into pit
9. Landing with straight legs
10. Landing with feet apart
Recipe for a young athletes future success
Include These Ingredients to Ensure a Happy Young Athlete
The following recipe is guaranteed to be a hit with all young people. A recipe for everyone, it requires little skill or experience, yet some care and patience. The results are certainly worth waiting for!
The following recipe is guaranteed to be a hit with all young people. A recipe for everyone, it requires little skill or experience, yet some care and patience. The results are certainly worth waiting for!
Method
1. Take even measures of a variety of SKILLS (being careful not to add too much at the expense of another) and mix them thoroughly with a huge quantity of FUN. (Note: too little FUN may lead to a bland taste).
2. Stir a large amount of PARENTAL SUPPORT and INTEREST through the mixture.
3. Blend in some GOOD COACHING and allow the mixture to settle.
4. A dash of TRAINING is fine, however too much may cause early spoilage.
5. Resist the temptation to add any ADULT EGO, BRIBERY, PRESSURE or PUNISHMENT. While seeming like a good idea at the time, the results may be disappointing.
6. Allow the mixture to simmer over low heat for some years, regularly stirring through some ENCOURAGEMENT.
1. Take even measures of a variety of SKILLS (being careful not to add too much at the expense of another) and mix them thoroughly with a huge quantity of FUN. (Note: too little FUN may lead to a bland taste).
2. Stir a large amount of PARENTAL SUPPORT and INTEREST through the mixture.
3. Blend in some GOOD COACHING and allow the mixture to settle.
4. A dash of TRAINING is fine, however too much may cause early spoilage.
5. Resist the temptation to add any ADULT EGO, BRIBERY, PRESSURE or PUNISHMENT. While seeming like a good idea at the time, the results may be disappointing.
6. Allow the mixture to simmer over low heat for some years, regularly stirring through some ENCOURAGEMENT.
2. Stir a large amount of PARENTAL SUPPORT and INTEREST through the mixture.
3. Blend in some GOOD COACHING and allow the mixture to settle.
4. A dash of TRAINING is fine, however too much may cause early spoilage.
5. Resist the temptation to add any ADULT EGO, BRIBERY, PRESSURE or PUNISHMENT. While seeming like a good idea at the time, the results may be disappointing.
6. Allow the mixture to simmer over low heat for some years, regularly stirring through some ENCOURAGEMENT.
Tips
1. Other versions of this recipe have been tried by those looking for quick success, often resulting in total disaster.
2. A bad experience with this recipe may lead to a reluctance to try it again.
3. This recipe is most effective when SLOW cooked, rather than PRESSURE cooked.
Which type of coach would you prefer?
1. Other versions of this recipe have been tried by those looking for quick success, often resulting in total disaster.
2. A bad experience with this recipe may lead to a reluctance to try it again.
3. This recipe is most effective when SLOW cooked, rather than PRESSURE cooked.2. A bad experience with this recipe may lead to a reluctance to try it again.
Which type of coach would you prefer?
Athlete code of conduct
As a responsible athlete you will:
- Respect the rights, dignity and worth of every athlete, coach, technical official and others involved in athletics and treat everyone equally
- Uphold the same values of sportsmanship off the field as you do when engaged in athletics
- Cooperate fully with others involved in the sport such as coaches, technical officials, team managers, doctors, physiotherapists, sport scientists and representatives of the governing body in the best interests of the yourself and other athletes
- Consistently promote positive aspects of the sport such as fair play and never condone rule violations or the use of prohibited or age-inappropriate substances
- Anticipate and be responsible for your own needs including being organised, having the appropriate equipment and being on time
- Inform your coach of any other coaching that you are seeking or receiving
- Always thank the coaches and officials who enable you to participate in athletics
- Act with dignity and display courtesy and good manners towards others
- Avoid swearing and abusive language and irresponsible behaviour including behaviour that is dangerous to yourself or others, acts of violence, bullying, harassment and physical and sexual abuse
- Challenge inappropriate behaviour and language by others
- Never engage in any inappropriate or illegal behaviour
- Avoid destructive behaviour and leave athletics venues as you find them
- Not carry or consume alcohol to excess and/or illegal substances
- Avoid carrying any items that could be dangerous to yourself or others excluding athletics equipment used in the course of your athletics activity
- Notify a responsible adult if you have to go somewhere (why, where and when you will return)
- Do not respond if someone seeks private information unrelated to athletics such as personal information, home life information
- Strictly maintain boundaries between friendship and intimacy with a coach or technical official
- Never accept lifts in cars or invitations into homes on your own without the prior knowledge and consent of your parent/carer
- Use safe transport or travel arrangements
- Report any accidental injury, distress, misunderstanding or misinterpretation to your parents/carers and club Welfare officer as soon as possible.
- Report any suspected misconduct by coaches or other people involved in athletics to the club welfare officer as soon as possible
How your child becomes a better athlete when you volunteer
Why We Should All Step Up To Help?
Parents have by far the biggest impact on their child’s sporting experience. Yes, there are coaches, officials and other sports leaders who are important to the environment created, but it is the mums and dads who will ultimately have the biggest effect. Consequently, there is much that parents can do to positively influence their child.
The Kids Are Watching
We all know how observant kids can be. We are often astounded at the minute details that they take in, and what they remember and relate back to us. They are observing us all the time, looking for cues, direction and guidance. They are always watching, even when we don’t know they are watching. Our children will be a reflection of us. Therefore when we are asking our children to step forward into a new sporting season or even a new sport, what type of example are we setting if our first reaction is to take a step back?
What Stops Us?
In a youth sports environment many parents choose to stand back when they could be helping. What is one of the biggest reasons for this?
Let’s be honest. It’s fear.
We don’t know what to do.
We don’t know anyone.
We are scared of making a mistake.
We don’t feel competent.
We are fearful of being judged.
We don’t want to look stupid.
We don’t want to step outside our comfort zone.
Ironically, these are some of the very things that we are hoping our kids will learn to overcome when they play sport. We want them to build character and learn to cope with what comes their way. We want them to learn about determination, courage, coping with success and failures, teamwork, having a go and that any skill can be developed with effort. We want them to be prepared to step outside their comfort zones and grow.
How about we lead by example?
What better message to send our kids than to show them through our actions that: “I’m nervous, I don’t know what to do, I might stuff up, but I’m prepared to learn and give it a crack” Wow. We just impressed our kid and our influence will stick with them forever. We have taught them a vital lesson about how to achieve in sports and in life. And they will remember it.
Let’s Lead The Way
Let’s start looking at youth sport volunteering in a different way. You may not want to help, it may be inconvenient, it may make you anxious. But let’s take the angle that it’s not about us. It’s about our kids and the enormous positive impact that we can have by showing that we are prepared to overcome fear, roll up our sleeves and learn something new.
Actions speak louder than words,“Character is caught, not taught.”
Learn the “1-2-3 rule” for setting up starting blocks
The “1-2-3 Rule” is an easy way for young athletes to learn to how to set up starting blocks on a straight running track.
Inspiration
Talk about resilience! Lessons from a champion
Alert all parents: don't let spikes screw you up! Are you a parent who has heard the PE teacher at school say, "She needs spikes this term." If this sounds familiar, then read on. Tips for parents
The missing ingredient in youth physical development
Why This Form Of Training Needs Renewed Attention
Late in 2016, a new “Youth Physical Development Model” was released. The model was developed by Dr Rhodri Lloyd and Dr Jon Oliver of Cardiff Metropolitan University, recognised as two world-leading experts in the field, and is based on evidence that shows that participants of both genders are responsive to training throughout childhood and adolescence.The model suggests the training and activities that children should do at each stage of their development. It provides a wonderful road map for coaches, teachers and parents to follow.
What are the benefits of a warm up?
A thorough warm-up helps increase the blood flow to the working muscle which results in decreased muscle stiffness, reduced risk of injury and often, improved performance. Additional benefits of warming up include physiological and psychological preparation for more extreme exercise.Helps your heart rate and breathing to return towards resting levels gradually; helps avoid fainting or dizziness, which can result from blood pooling in the large muscles of the legs when vigorous activity is stopped suddenly helps to remove waste products from your muscles, such as lactic acid, which can build up
10 tips to help a young athlete prepare for a big sports event
Most young athletes perform best when they are relaxed and happy. This is something that you can influence as a parent.
Of course, all kids are different, but below are 10 broad pieces of advice about what and what not to do in the period leading up to your child’s major sporting event.
Even though you will see that I use the words “big event” several times for ease of reference when referring to an event like a state championships, my over-arching tip for parents is:
Don’t treat it like a big event.
It is not the Olympics. It is kids sport. Always remember this, keeping this mind, the 10 tips are:
1. Avoid Placing Performance Expectations on Your Child
This is listed number 1 as it is probably the most important. Expectation builds anxiety. It can be a “fun-destroyer” and a “performance-demolisher”. Think about it. If a child performs up to expectations then they have simply done what was expected of them. Whew! What a relief! If they perform below what was expected of them, they may feel that they have let others down. It’s a no-win situation and it can be outside of their control. Instead, it is better to focus expectations on things like their conduct, attitude and effort, which they can control.2. Avoid Researching & Building Profiles of Opponents
Seriously, you do not need to “study the opposition” in kids sport. And if you do, keep it to yourself. Remember, discussing things with a child that are outside of their control (i.e. who their opponents are and how these individuals may perform) will probably just make them anxious. It also subtly places expectation on them (e.g. “You are ranked in top 3 leading into the event” = “You are expected to get a medal”), which we know we should avoid.3. Don’t Increase the Number of Practice Sessions
Some parents think that an extra session or two per week during the lead-up will better prepare their child for the “big event”. In fact, the opposite is probably true. Elite athletes taper their training in the lead-up to a major event. In other words, they back off their training load with the aim of leaving themselves fresh and energetic. As a coach, I use the following rule for young athletes: no full training sessions in the two days leading into a major weekend event. Therefore, if a young athlete regularly trains Tuesdays and Thursdays, the final session will be on the Tuesday prior to a major Saturday or Saturday/Sunday event.4. Keep Things As Normal As Possible
Following on from the above, and even though I just discussed missing a training session, help your child to keep things as normal as possible in the lead-up to the event. One way you can do this is by acting normal yourself. For example, don’t suddenly begin endlessly talking about, become serious about, or relate everything to the upcoming event. Talk and think about other things as well. As a coach, on the day of an event and even during the warm up, I will ask the athlete about school or what they watched on TV the night before. This helps them to relax and takes their mind off the coming competition.5. Avoid New Things
Don’t try new things on the day hoping for a performance boost. It’s probably best to avoid things like:- New foods or drinks.
- Wearing new shoes for the first time.
- Trying a new warm up.
6. Avoid Motivational Speeches
Don’t try to “pump up” your child before the event. Most young athletes do not require motivating prior to a big event. And if they do, attempting to fire them up may only make them resentful.7. Be Mindful of Your Body Language
I am naturally a “pacer”. I can’t stand still. I’m told that I sometimes look like an expectant father. As a coach, I need to be really conscious that I don’t pace backwards and forwards prior to, or during a competition. I will sometimes even sit down to keep myself from pacing. If I appear relaxed, I know that this helps the athletes. If I look jittery or worried, I know that this may be passed onto my athletes. Be conscious of this as a parent. Don’t make your child nervous through your behaviour.8. Don’t Offer Incentives
I all too often hear of parents offering incentives such as gifts or money for a good performance in the hope that it will “motivate” their child to perform well. All this does is increase the gravity of the performance or event in a child’s mind. (A reward being offered? Mum/Dad must think that this REALLY important). Never try to bribe kids to perform.9. Keep Things Simple
Avoid sending your child out to compete or play with lots of thoughts swirling around in their head. They don’t need complicated instructions, strategies or deep and meaningful advice at the last moment. Keep it simple. My final words to an athlete before they compete are always: “Good luck, have fun”.10. Relax and Enjoy!
Make a choice to stay relaxed and enjoy the experience with your child. Your demeanour will affect theirs, so make sure that it is one that helps and not hinders their experience.Article by Darren Wensor who has twenty-three years experience working full-time in sports development and coach education.
No comments:
Post a Comment