Functional Path Training

GAIN Coaching by Design Workshop Designing & Implementing an Effective Athletic Development Program December 14 & 15, 2024,

GAIN Coaching by Design Workshop

Designing & Implementing an Effective Athletic Development Program

December 14 & 15, 2024,

Notre Dame High School, Sherman Oaks, California.

Register now: https://thegainnetwork.com/events/gain2024/

At the end of the workshop the attendees will be able to put together an effective athletic development program appropriate for the athlete or the team they are working with.

Workshop will consist of 20-to-30-minute presentations followed by practical’s & White Board sessions. The White Board Sessions with all the instructors at the white board bringing ideas together to design an effective training program and interact with question from the attendees

                  Saturday

                              7:30 to 8:30 – Registration

                              8:30 to 12:00 – Presentations

                              12:00 to 12:45 – Whiteboard Summary/Discussion

                              12:45 to 2:15 – Lunch

                              2:15 to 5:15 – Presentations

                              5:15 to 6:00 – White Board Summary/Discussion

                  Sunday

                               8:00 to 12:30 – Presentations

                               12:30 to 1:15 – Whiteboard Summary/Discussion

The topics will focus on the 5S’s – Speed, Strength, Stamina, & Skill and how they connect into an effective training system:

The GAIN System – Coaching by Design

Training Quality – Volume is NOT a biomotor quality

Effective Warm-up & Preparation

Elements of Speed Development - Technique and Training

Mach Drill Revisited

Effective use of Sprint Assistance & Resistance

Agility – Stopping, Starting & Change of Direction Progressions

Foundational Strength Training - Concepts and Application

Plyometric Progressions – Integration into a Training Program

Power Development using Plyometrics

In-season Training

Bondarchuk method applied

Medicine Ball Training beyond the core

Applied Pedagogical Concepts - Getting Better at Getting Better

Sport Specific Endurance

Field Tests & Interpretation

Our faculty has a tremendous breadth of experiences and a record of excellence in their chosen fields. They know how all aspects of athletic development complement each other and most importantly they understand the process of developing athletes.

Vern Gambetta – Founder, GAIN Network

Jimmy Radcliffe – Head strength & conditioning coach, University of Oregon

Brian Fitzgerald - Sprint coach at Ventura College. Formerly head coach at Rio Mesa high school where he coached numerous state champions and national record holders in the sprints.

Nick Garcia – Head strength & conditioning coach and assistant track coach at Notre Dame High School. Nick works with all teams at Notre Dame – 16 sports in total. He knows how to organize and coach the developing athlete.

Register now join our community of professional’s eager to learn and willing to share ideas and information. https://thegainnetwork.com/events/gain2024/ If there any questions please call 941-378-178. Don't miss out on this career changing experience.

Win The Workout

A cornerstone of my system is winning the workout. Winning the workout consists of high-quality work done with intent and purpose. Remember that quality is a measure of perfect. The goal is always high-quality work coupled with perfect effort looking toward preparation for competition. We always aim to own the finish. This morning Emma Weyant of the Sarasota Sharks definitely won the workout. Five minutes of circuit work with one minute between circuits. 40 seconds on and 20 seconds off aiming for maximum reps on each exercise. This is the “own the finish” workout. (After a two and a half hours swimming workout) This is how you get to be the best. This young lady has a champions mindset and work ethic, that is why she is number one in the world in 400 IM for 18-year old’s and top ten at all age groups. She makes champions choices every day. Thanks to Coach Brent Arckey for having me work with the Sharks.

GAIN Swimming 2017 - Join us in September

 

 

Coaching Athletic Development for Swimming

From Design to Implementation

 

The GAIN swimming network is part of the GAIN network whose goal is to provide an experience that will significantly enhance participant’s expertise by sharing information with other professionals in a setting that encourages an open exchange of ideas. GAIN Swimming follows a workshop format consisting of lecture, discussions, hot topic panels, team spotlight presentations, practical learn by doing participation and demonstration. If you are sincerely interested in advancing your professional development as a swim coach apply now.

Mission Statement

To instill a culture of daily physical preparation that grows & nurtures adaptable swimming athletes who understand the wisdom of their bodies, its ability to self-organize and solve movement problems.

Goal

At the end of the journey all physical limitations are eradicated and the swimmer is ready technically, tactically, physically and psychologically to compete to win.

 

What is Dryland training?

It is more than just another workload that you impose on your swimmers. It must be highly correlated with the objectives of the water workout to achieve optimum results.

Dates & Site

September 8-10, 2017: Carmel Swim Club, Carmel, Indiana

Benefits

Access to GAIN Swimming Forum on secure web site

Access to the GAIN Swim library including videos of past GAIN Swim Conferences

Cost of Attendance

In Network - (Those that are currently using GAIN swimming services) $750 for three coaches, $100 for each additional coach

Individual - $750

Outside Network - $1500 for three coaches plus $100 for each additional coach

Location

         Carmel Swim Club, Carmel Indiana

To Register

https://www.teamunify.com/MemRegStart.jsp?team=incsc&event_id=791825

Deadline for registration is September 1

For Further Information

Please contact Vern Gambetta at [email protected], Chris Plumb at [email protected] or Ian Murray at [email protected] You can also contact the Carmel Swim Club directly at 317-575-8244.

The Faculty

Our faculty is experienced professionals who have been in the trenches working in the field of athletic development for swimming.

Vern Gambetta - Founder of GAIN Network, pioneer in dryland training for swimming

Chris Plumb - Chris Plumb is the Head Coach/CEO of Carmel Swim Club.

Ian Murray - Associate Head Coach of Carmel Swim Club

Chris Webb – Head Coach, T2 Aquatics in Naples Florida

Tentative Schedule

Friday September 8

Registration – 3:00 to 4:00 PM

Opening Session – 4:00 to 7:00

Saturday September 9

Early Morning - Observation of Carmel Dryland – 6:00 to 8:00

Breakfast - 8:00 to 9:30

Morning Session – 9:30 to 12:00

Lunch – 12:00 to 1:30

Afternoon Session - 1:30 to 5:30

Evening Dinner & Social (No Host)

Sunday September 10

Morning Session - 8:30 to 1:00

GAIN IX June 14 - 18, 2016 - Join Us

GAIN 2016 will take place June 14 to 18 at Rice University in Houston, Texas. The program is open to sport coaches, conditioning coaches, physical education teachers, athletic trainers, physical therapists, chiropractors and doctors.

Apply now and join a select group of professionals at GAIN. Go to http://tinyurl.com/nb7rx2j to apply, submit your application now, enrollment is limited.

Tuition is $1,875 it includes breakfast, lunch and dinner each day. Please call me at 941-378-1778 or email mail me at [email protected] if you have any questions.

This program is intense and intellectually challenging combining theory and practice in a residential coaching school format. This is an opportunity to observe, participate, question, and explore the application of the Gambetta Method - Systematic Sport Development Model of training, teaching and injury rehabilitation.

This represents just a beginning of an incredible professional development opportunity. Attendees can continue to participate via the secure web site, and continue to attend the GAIN coaching school for the duration of their careers if they so choose. For those who have attended it has been a career changing experience.

For more information and to apply for GAIN 2016 go to www.thegainnetwork.com don’t miss this opportunity for professional advancement.

The GAIN Faculty

These are professionals who have a track record of excellence in their chosen fields. They know how a performance team works, how all aspects of athletic development complement each other and most importantly they understand the process of developing athletes because they are working in the trenches everyday.

At GAIN we have three main areas of focus:

1) Coaching & Athletic Development

2) Sports Medicine/Rehab

3) Physical Education

Our faculty is experts in each of these respective focus areas. The goal is foster connections and communication between all these areas to develop the best athlete possible.

Coaching

Wade Gilbert, professor in the Department of Kinesiology

at California State University, Fresno. Dr. Gilbert's areas of expertise include coaching effectiveness, talent development, and sport psychology. Editor - International Sport Coaching Journal | Consultant - USOC Coaching Education.

Vern Gambetta, Founder of GAIN Network, Currently Director of Gambetta Sports Training Systems

Sport Science

Ken Clark, PHD, East Stroudsburg State University PhD in Biomechanics, Researcher in Human Performance, Strength & Conditioning Coach (CSCS, USA-W), interested in all things speed

Brian McCormick, PhD is an author, basketball coach, and consultant. He has published 21 books for basketball coaches, including 21st Century Guide to Individual Skill Development, coached youth through professional basketball in the United States and Europe, and advised coaches at all levels. 

Athletic Development

Jim Radcliffe, Head S&C Coach University of Oregon

Mike Bahn, US Skiing & Snowboard Strength & Conditioning Coordinator. Formerly with Phoenix Coyotes & Arizona Diamondbacks.

Nick Garcia, Athletic Development Coach & Assistant Track Coach, Notre Dame High School, Sherman Oaks, California

Steve Magness, Head Cross Country and Assistant Track Coach University of Houston

Sports Medicine/Rehab

Bill Knowles, ATC Philadelphia Union Academy and HP Sports

Ed Ryan, ATC Head Trainer US Women’s Olympic Basketball Team, Formerly Head of Sports Medicine at USOC

Randy Ballard, ATC Assistant Trainer, University of Illinois Working With Track & Field and Volleyball

Joe Przytula, ATC Supervisor of Physical Education and Health, and athletic trainer with Elizabeth Public Schools, Elizabeth New Jersey USA.

Physical Education

Greg Thompson, Elementary Physical Education Teacher Farmington Michigan, Currently Athletic Development and Age Group Head Coach, Livonia City Soccer Club

For more information and to apply for GAIN 2016 go to www.thegainnetwork.com don’t miss this opportunity for professional advancement.

My Strength Coach of the Year Nomination

I just got an email from NSCA soliciting Strength coach of the year nominations. Let me preface this by saying that these types of awards are ridiculous. Mostly popularity contests given those with winning teams with no understanding of what goes on behind the scenes.

That being said I have a nomination – I nominate Joe Anonymous, Joe is the coach Podunk High School, a school of 800 students in the middle of Florida. He has a 300 square foot weight room with no benches, dumbbells, three Olympic bars and three squat racks, no air conditioning, but he does have a concrete pad outside his weight room that is 800 square that he laid himself. He works with 23 sports boys and girls and he has no help. He does it all by himself. He does have a an iPad that he bought himself that he uses to video the athletes. He arrives to work at 5:30 AM to get ready for the first group of athletes who start at 6:00 PM. He has three groups before school and then he teaches five periods of history and then starts again at 3:00 PM to 6:00 PM.  During the summer he works with the athletes from 6:00 to 9:00 AM and then from 4:00 to 7:00 PM. He does this for a coaching stipend of $1500 that he uses to buy equipment. He has had zero ACL injuries the last four years. The teams are competitive, not great but they are healthy fit and functionally strong.

Folks this is reality! The NSCA does not even want to think to recognize this guy. He will never speak at a convention or get any recognition and he does not need any. There are thousands of Joe Anonymous out there all around the country. I tip my hat to you, you are the real coaches who do it for the kids. (PS - If you think this is fiction, look around)

What is Functional Training

Functional training is a label for a concept. As with any label it is subject to various interpretations. I originally conceived it as multi lateral training integrating various training modalities (medicine ball, stretch cord, weight training, dumbbells, body weight etc.) to produce significant adaptation in specific performance parameters. It trains all systems of the body while recognizing and respecting the wisdom of the body. The end result is a highly adaptable athlete who is able to perform without limitations in the competitive environment. Contrast this to biased one- sided training that results in adapted athletes who are inconsistent in performance and prone to injury.

Youth Sports Problems – Some Solutions

Here are the conclusions to my presentation on LTAD at the 2015 NSCA Convention in Orlando. We know the problems we need to focus on solutions, here are mine:

Reinstitute mandatory daily physical education K – 12 NOW!

Stop trying to identify the athletically gifted instead lets give them all the gift of athleticism

Declare “Adult Free Zone” where kids can just play

More play days – Les structure along with fewer leagues and tournaments

Some final thoughts:

DO participate in a variety of sports and activities

DO NOT try to “hurry up” the development process

DO NOT specialize too early

DO NOT lose sight of long-term objectives

         What is the final goal?

         Were good life skills taught?

That’s what they do at the U

I continually and constantly see this – high school strength and conditioning programs that blindly copy university programs, especially in football. What they do at the U has nothing to do with what should be done with growing and developing athletes. At the U they are working with mature men and women who they got to select at the high school level you are working with a very heterogeneous population of growing boys and girls. Imitation may be flattery but the end results are not very flattering. In addition in these imitation programs you have male training programs imposed on females and you wonder why high school female athletes have the rate of injury they do. Imitating the U ignores the importance of developmental age. Where is the progression? At the U they usually have a fairly large staff that can supervise programs for various sports, at the high school this is not the case. The bottom line here is that if you are copying what they are doing at the U it is not for you. You can do better than that for your athletes.

Running Mechanics - Part Three

To correct running mechanics it is best to use Fault/Reason/Correction Paradigm. First identify the fault in the mechanics. Then find the reason for the flaw and then correct the flaw. Look at the big things first in the context of the PAL Paradigm. Get a sense of the flow of the action, before looking at specific considerations. Focus in on smaller pieces of the puzzle only after global considerations have been addressed. This is in concert with the whole/part/whole concept of motor learning, start with the whole action in this case running, then look at the parts. Decide what parts need attention. Design task oriented drills or movements that will reinforce the correction of those parts. Rather than focus on the fault you are trying to correct, give the athlete a task to achieve that will correct the fault. Above all coach the correction, don’t coach the flaw. Allow the runner to explore and solve the movement equation, then, as soon as possible relate the drill back to the whole action.

In designing and selecting drills to improve running mechanics, answer the following questions: Why drill? Drill to reinforce correct patterns or to change or improve incorrect patterns. What drills? The drills should be as directed and specific as possible. A few drills clearly defined and well chosen are better than a large number of general drills that dance around the issue. Make sure that the drills are in fact reinforcing correct mechanics that relate to each individuals specific needs. When is it best to do the drills? The optimum time for learning is when the person is fresh and fully recovered from any previous training stress. Therefore drills are best done near the start of a training session. How to do the drills? Based on the objective of the respective drill make sure that the drill is correctly executed.

Drills alone and running are sometimes not enough to improve running mechanics. Improved strength is a big factor in improving running mechanics. Segmental weakness can contribute to poor mechanics, especially in the core. Therefore it is important to couple any program that attempts to improve running mechanics with a sound strength training program that utilizes multi-joint and multi-plane exercises.

The following is a checklist of running mechanic skill faults to look for and correct. This is by no means an exhaustive list.

         Posture

                  Sitting – Leaning backward

                  Bending forward at the waist

                  Excessive side-to-side sway

                  Head Position – Back or Forward

         Arm Action

                  Swing across the midline of the body

                  Arm carriage

                           Too High

                           Too Low

                  Abbreviated arm action

                  Excessive arm action

         Leg Action

                  Foot strike

                           Exaggerated forefoot or heel                             contact                                                   

                  Stiff hips

                  No knee lift - Shuffling

Running mechanics vary with and must be adapted to the speed of the run. A sprint has different demands than a distance run. Running mechanics occur on a continuum from a pure sprint to a long distance run. The most visible change along the continuum is in the amplitude of the movement.  A sprint demands longer stride length, greater air (flight time) and shorter ground contact time. As well as a vigorous arm action, higher knee lift and a forefoot foot strike. Efficiency is not as much of a consideration as is the pure production of power. A distance run will have shorter strides, much shorter flight time, longer ground contact time, a mid foot to rear foot strike and lower more economical arm action. The longer the distance run the more important the efficiency becomes.

Summary

Improving running mechanics is not a quick fix. It demands constant attention and fine-tuning like any other motor skill. Because it is a motor skill it is teachable and learnable. Don't be in a hurry, it takes time. It requires body awareness, balance and good basic core and leg strength. Each running step is a step toward ingraining a new motor pattern or reinforcing an established pattern. Beware of drill for drill sake. Oftentimes drills break the movement into too many component parts. Always relate the drill to the whole action of running. 

Resources

The following resources would be useful for those seeking further information on running mechanics:

Sport Specific Speed The 3S System® by Vern Gambetta and Gary Winckler Available at www.gambetta.com

Running – Biomechanics and exercise Physiology Applied in Practice by Frans Bosch and Ronald Klomp

DVD – Straight Ahead Speed by Vern Gambetta and Steve Odgers Available at www.gambetta.com

Functional Training – Method or Madness? Part Three

All movement is functional; it is just to what degree is it functional. Function is integrated multi-directional movement. Functional movement is meaningful movement that is part of a chain reaction, not an isolated event. Movement occurs on a continuum of function. Some movements are more functional than other based on the end object of the training.

Less Functional>>>>>>Most Functional

Sterile – Artificial              Non Sterile - Real Life

Foreign Function               Real Function

1     2     3     4     5     6     7     8     9     10

To determine placement on the continuum of function there are basic evaluative criteria:

Plane(s) of Movement - If the movement involves multiple planes of motion as opposed to movement in one plane then it is more functional.

Joint Involvement – If the movement involves multiple joints as opposed to isolation on one joint then it is more functional.

Speed of Movement – If the speed and tempo of movement is as fast as can be controlled then it is higher on the continuum of function.

Proprioceptive Demand – If the movement is of high proprioceptive demand thane it is higher on the continuum of function.

Mindful – If the movement is mindful, demands attention and concentration then it is higher on the continuum of function, as opposed to being to put the mind on autopilot and not having to concentrate to execute.

Carefully look at he movement that you are trying to enhance. What are the forces involved? What is the dominant plane of motion? Movement occurs in all three planes of motion simultaneously: Sagittal, frontal, and transverse. Therefore it is important to train movement in all three planes.  It is imperative to understand the movements and then design the training program accordingly.

Sport performance regardless of the sport is a multidimensional activity. It takes place in a dynamic environment, that forces movement to occur in all planes of motion using multiple joint movements to produce the desired movement mechanics. We move period! Performance involves the whole kinetic chain - Toe Nails to Fingernails – to reduce and produce force. This process ensures optimal neuromuscular control and efficiency of movement.

Movement is a complex event that involves synergists, stabilizers, neutralizers, and antagonists all working together to reproduce efficient triplanar movements. Therefore the basic foundational principle of functional training is to train movements not muscles. Sport scientist Roger Enoka put it best: “The function of a muscle depends on the context in which it is activated.” Different movements use muscles differently. The muscles are slaves of the brain. The brain does not recognize individual isolated muscles; rather it recognizes patterns of movement in response to sensory input. The Central Nervous System is the command station that controls and directs all movement. The CNS calls for patterns of movement that can be modified in countless ways to react appropriately to gravity, ground reaction forces, and momentum. Each activity is subjected to further refinements and adjustments by feedback from the body’s proprioceptors. This process ensures optimal neuromuscular control and efficiency of function.

Functional training is not about measurable strength. How much you can lift or how many foot-pounds of force you can express on a dynamometer are meaningless numbers. Instead quality of movement, rhythm, synchronization and connections are what is important. The goal is always the ability to apply the strength that is developed in the actual sport performance. How is the force expressed? Can you produce and reduce the force? Force production is all about acceleration, but often the key to movement efficiency and staying injury free is the ability to decelerate and stabilize in order to position the body to perform the desired movement. A good functional training program will work on the interplay between force production, force reduction and stabilization. The end result is functional strength

Over the years I have derived basic principles to guide the training. These are the foundational principles of functional sport training. Use these as you guide and you will have consistent results.

Functional Athletic Development Principle One – Train movements not muscles

Functional Athletic Development Principle Two - Dynamic postural alignment and dynamic balance are the foundation for all training

Functional Athletic Development Principle Three - Train fundamental movement skills before sport specific skills

Functional Athletic Development Principle Four - Train core strength before extremity strength

Functional Athletic Development Principle Five - Train bodyweight before external resistance

Functional Athletic Development Principle Six  - Train joint integrity before joint mobility

Functional Athletic Development Principle Seven  - Train strength before strength endurance, power before power endurance

Functional Athletic Development Principle Eight - Train speed before speed endurance

Functional Athletic Development Principle Nine - Train to build work capacity appropriate for your sport or event

Functional Athletic Development Principle Ten – Train Sport Appropriate - You Are What You Train To Be

The body is incredibly smart, it is highly adaptable and self-organizing which gives it an amazing ability to adapt to radical extremes in terms of environment and all the various stressors that can be placed upon it. Look around and see movement with different eyes. Recognizing that the body is smart will open a whole mew vista in training and rehab. There are no limits beyond your imagination and creativity as a coach, teacher or rehab specialist. Look for possibilities not limitations and dysfunctions; give the body credit for its wisdom and then coach, teach and rehab accordingly. Enjoy the process and marvel at the discoveries.

Understanding and applying a functional approach to training is a challenging process. It is often contrary to conventional wisdom as represented in mainstream sport science research. In order to move forward this should not limit us. We need to use conventional wisdom as a staring point and move forward to think and act outside the box.  Follow your instincts and allow your creativity to be expressed through movement. Follow the functional the functional path to improved performance.