Athlete Performance Pyramid

Athlete Performance Pyramid / Overpowered Performance Pyramid / Underpowered Performance Pyramid
Functional Movement
Optimum Functional Movement
Ability to explore full range of motion
Demonstrates body control
Movement awareness / Functional Movement
Poor mobility, stability, flexibility
Many restrictions and limitations
Power exceeds ability to move freely / Functional Movement
Optimum movement
Excellent freedom of movement
Functional Performance
Shows adequate amount of power
Well coordinated kinetic linking (ie. Load and explode properly for vertical leap without any wasted movements)
Potential to learn more advanced kinetic power productions movements / Functional Performance
Scores high power production
Power exceeds ability to move freely / Functional Performance
Poor power production
Lacks gross athleticism or ability to produce power
Efficiency poor

As coaches we have the responsibility as well as the best opportunity to help develop the athletic/ functional performance of each player.

By simply incorporating the exercises in this hand-out into your warm ups or other part of your training, you will see great results in each players movement skills.

The importance of the Fundamental Movement Skills

Evidence exists that when the Fundamental Movement Skills are deficient then the attainment of sport specific skills will also be negatively affected (Gallaghue and Donnelly, 2003). This leads to what experts call a ‘proficiency barrier’ meaning that they will not have either the range or maturity in Fundamental Movement Skills necessary to advance or refine and develop sport specific skills later on

For coaches, the implications are that the young player should be exposed to a variety of skills during these early formative years and through the early stages of development within the Long Term Player Development Pathway. The intention is that by doing so, the player will lay down a broad vocabulary of movement that can be used later to refine the more sport specific skills. The skills of interest here include: running (at various speeds, from various positions, through various directions and changes of direction); stopping (with balance and control); weaving and chasing through a variety of patterns, kicking using a variety of techniques and from both left and right legs); passing, catching, punting and kicking using as large a range of techniques and methods as possible; falling; rolling; jumping, etc. To truly develop these skills in young players, we must provide opportunities for them and encourage them to be active on a regular basis. As coaches, parents, teachers and administrators (either in the community, in education and in sport), we all have a great responsibility in this area.

See Additional Exercise Pictures

Lift leg up at right angle x 8. Leg slightly bent. Lean forward keeping back straight x 8

Long stride, drop into hips on each side x 14. Squat x 10

T Press Up x 10 Side plank 20sec x2

Lunge x 10 knee hugs x 12

Developing Speed in Speed window # 1

**Anyone can make someone sore and tired. Proper planning is key and if you can improve someone's speed you've also automatically improved their power, strength, elasticity etc.

You can’t train speed

For some reason it is a popular belief that you are born with a certain amount of ‘speed’ and you can’t improve it. Nothing could be farther from the truth. Most young athletes are so physically weak and mechanically out of tune that significant improvements in speed can be made often just by working on technique and form. Athletes at any age and any level can improve speed when implementing a program designed to improve and develop the entire athlete.

The role of genetics

Genetics play a significant role in speed. For example, a speed athlete will have a higher percentage of what we call fast-twitch fibres, greater fibre bundle (fascicle) length and more efficient alignment of muscles to their long bones (Cissik, 2004). Nevertheless, all players have the capacity to improve their speed, regardless of their physical and physiological structure.
“Genes influence potential, but they don’t ensure it.”
(Sharkey & Gaskill, 2006)

  1. Have them Run at their Fastest on a Regular Basis
  2. Provide Good Instruction on Sprinting Technique
  3. Avoid Unnecessary Endurance Running
  4. Introduce Basic Strength Training Protocols
  5. Emphasize Relaxation, Ease of Effort and Patience

ACL Injury Prevention
Although it is important to be able to treat ACL injury, prevention should be your first priority. So what are some of the things you can do to help prevent an ACL injury?

  1. Warm Up properly
    A good warm up is essential in getting the body ready for any activity. A well structured warm up will prepare.
  2. Avoid activities that cause pain
    Be aware of activities that cause pain or discomfort, and either avoid them or modify them.
  3. Rest and Recovery
    Rest is very important in helping the body recover from strenuous activity. Be sure to allow adequate recovery time between workouts or training sessions.
  4. Balancing Exercises
    Any activity that challenges your ability to balance, and keep your balance, will help.
  5. Stretch and Strengthen
    To prevent ACL injury, be sure to work on the strength and flexibility of all the muscle groups in the leg.

Osteitis Pubis Prevention
Although it is important to be able to treat Osteitis Pubis, prevention should be your first priority. So what are some of the things you can do to help prevent Osteitis Pubis?

  1. Warm Up properly
    A good warm up is essential for getting the body ready for any activity. A well-structured warm up will prepare you for strenuous activity.
  2. Avoid activities that cause pain
    Be aware of activities that cause pain or discomfort, and either avoid them or modify them.
  3. Rest and Recovery
    Rest is very important in helping the body recover from strenuous activity. Be sure to allow adequate recovery time between workouts or training sessions
  4. Stretch and Strengthen
    To prevent Osteitis Pubis, it is important that the muscles around the hips and groin be in top condition. Be sure to work on the strength and flexibility of all the muscle groups in this area. Core strength exercises like abdominal exercises and strengthening exercises using exercise balls (or Swiss balls) will help the most.