Building an athletic development program for a high school, part 3

So, this is where the rubber meets the road and the things get real - the session programming. The programming of your training is made out of exercises/movements and that is the part where the individual differences make every program, every environment, every coach and every athlete, unique. That said, maybe it is would be good to offer the following disclaimer before presenting my own version of programming: 
My program: 
1. Certainly is not perfect, it's a work in progress.
2. Has been evolving with the athletics program and with me for the past 7 years
3. Follows the principles that I think are the most important in a high school setting

So if you disagree with the exercise selection, I'm glad, that makes us different. But I hope we can agree about the principles.

What are my main reasons behind the format?

1. Simplicity
It might not look simple to you but it is very fast for me to choose the right exercises for an individual by using a highlighter pen. Not everyone does all the exercises, I take the first small step towards individualization by selecting exercises/movements based on the person. It gives me a 'template' without forcing me to use a 'protocol'.

2. Progression
Although everyone has their own pace and order in progression, I have tried to follow a progression that increases the amount of challenge/difficulty/stimulation step by step. Obviously there might be a need for regressions as well and if an athlete would not be successful doing the base level program (1) then individualized regressions are introduced. Same way is dealt with pain in movement; we find a range of movement or path of movement that is pain-free and start with that. I am always surprised how often the movement improves and pain decreases by just staying within the pain-free threshold. 

3. Time
I don't have the time to teach every single exercise from A to Z, I wish I did but that is not a reality in my environment. That is why I mainly choose movements that are fast, easy and simple to teach and show. Ultimately, I know something is working when the athletes are teaching each other the movements. 

Anyway, I love programming, so I could go on but I probably don't need to. The last thing... this is really a tool to help make my life and work easier. It that is not achieved, then we are going into wrong direction. I also had an opportunity to switch to an online training platform, but I decided to hold off for at least another year.

So here it is...

Building an athletic development program for a high school, part 2

In any given high school the students represent a very diverse group regarding their goals, desires and expectations for participation in athletics. Some are interested more about fitness and health benefits, some are there for the aesthetic goals, some have serious goals within the sport and even beyond high school. For many it's all of these reasons. 

Working in an all-girl high school I have learned to give some control and autonomy to the students in order to improve the intrinsic motivation and buy-in with the program. One way to do this is to allow the students to choose their path of fitness. At the same time they also understand that the 'choice' comes with expectations for themselves but it also comes with a certain level of commitment, that I as a coach, expect. That said, the student's goal becomes my goal as well and when I know what the goal is I can do my best to help her to get to that goal. So, if your goal is to play in college or get to the Olympic trials you can trust that I will be in your corner helping you towards your goal.

It is not only extremely helpful but also empowering for the student as well as for myself that we are working towards a common and a known goal. I don't want the lack of athletic development and fitness to be the limiting factor on her way to her dream. That is why I ask them to make the choice of their path of fitness. 

There are many ways to build ownership and accountability in the program. Some of the strategies are implemented in the beginning, like choosing your path, but also by participating in the planning process of the program design and by agreeing to the rules of the fitness facility. I have created a 'workout card' that is aimed at involving the student already at a planning stage. 

The card allows me to collect subjective information about student's goals, lifestyle, fitness level, current/old injuries and to set the stage for optimal programming. I find the subjective questionnaire to be a powerful tool in building ownership and laying the foundation for consistency. However, the card is work in progress and changes a bit each year. 

In the next part, I will turn this card over and dive deeper into the details of programming. 

Until then, keep moving! 

Tommi

Building an Athletic Development program for a High School, part 1

This is my 7th year working running the Athletic Development/Strength & Conditioning program at Immaculate Heart Academy high school in New Jersey. Every year I start by writing down some basic principles as well as some new ideas. The goal of this practice is to make sure that things that I do on daily basis in coaching are driven by the goals and the overarching philosophy for the program. It is like checking your compass to make sure you are moving into right direction. 

In the picture above you can see some of the key areas, such as motor learning, communication and behavior/culture. For me it is important to create a mind map that describes the 'big picture' of the program. I do this because it helps me choose the methods or strategies and the tools to achieve the desired goals. Many of the goals are not physiological at all and have to do more with building traits such as accountability or leadership. The weight room is one of the best places to include lessons for life in general and for being part of a team, of course. 

As each athlete and coach are unique, so is the environment you work in. So the philosophy and the culture might not emphasize the same things as another program, even at a high school level. I have found it liberating to build the program according the individual qualities of the athletics program and according the strengths of the people involved instead of following or copying the program from somewhere else - that never works anyway. I didn't want to call our program 'Strentgh and Conditioning program' although we do plenty of of strength and conditioning. For us, Fitness & Performance- or Athletic Development -program just works better as a term. 

Part 2 will discuss more practical issues, such as athlete 'buy-in' and 'programming'. 

In strength,

Tommi

Systematic approach to Athletic Development

The more comprehensive the system of athletic development is, the more moving parts and chances there are to miss the forest from the trees. That is why each program should have over arching and simple principles guiding the whole process. These are some of mine:

1. Future
Coaching athletic development for young people is more about their future and long term growth than it is about this season. My work and their participation is an investment into their future. The goal, of course, is a healthy and athletic future in the sport and/or life in the capacity that they choose to engage in it. 

2. FUN
FUN can be challenging. FUN can be rewarding. FUN can be effective. FUN can bring 'serious' results. In fact, I believe it is the best way for long term success. 

3. Functional
Yes, of course it needs to be functional. But, there is more to that. It is doing the right things, at the right time, for the right reason - for the right person! In other words a) Specific to the task and the person b) Appropriately designed and adjusted program for a given situation and environment c) Guided by the big WHY's on the background. The HOW and WHAT only stay under control when the WHY stays close to the hearts and minds of the coaches.

In practice, the actual system or set of guidelines of Athletic Development is there to guide us, to remind us and to help us make good decisions when writing down the actual plan/program of the day for our athletes. This table helps me keep me organized and prioritized. 

Keep it up friends! 

Tommi the Trainer