NSCA National Conference 7/9/15- Mark Watts: Rotational Power

I’m happy to share my notes from Coach Mark Watt’s presentation at the NSCA National Conference in Orlando, FL on July 9, 2015. Coach Watts is a fifth grade teacher and U8 Girls Soccer Coach in Columbus, Ohio. Formerly, Watts was the Director of Education at elitefts.com among other roles. He is an exceptional coach and educator and is a man who has greatly inspired my vision.

These are my notes from his presentation. The following may or may not be his intended message.

Step back and notice the trees within the forest. Were there any missed opportunities? Were there ah-ha moments? What was my inspiration? What was inspirational for my athletes? How can my puzzle pieces fit together differently?

The most important part of coaching is the interaction, the personal.

The less we talk, the better our athletes will be. When cueing, use the environment to reinforce movements and behaviors. Be relatable. Modify the movements for the athletes.

Rotation: part of all sports; the key is to train anti-rotation; all rotational work must be fast, explosive, and powerful- simulate the actual movement

Rotational Power: if there is more rotation in the sport, we need less rotation in our training programs… train anti-rotation!

Adaptation –> SAID (Specific Adaptation to Imposed Demands): We must be smart in our progressions. Quantitative Considerations: load, volume, power output… be careful with rotation, because too much can lead to altered biomechanics. Qualitative Considerations: movement efficiency, athlete feedback

Progressions:

  • Mobility: soft tissue work on TFL, glute medius, shoulder girdle; thoracic spine extension and rotation; hip flexor range of motion; ankles
  • Stability: anti-rotation; anti-flexion; anti-extension
  • Posture: upper cross/lower cross (anterior pelvic tilt)

Example Sequencing:

  • Pre-load: transfer weight in frontal plane; skater jumps; lateral lunges; redirect weight to alter center of mass (HIPS INIATE EVERYTHING)
  • Lateral Push

4 Step Coaching Process:

  • Objectives
  • Preparation
  • Instruction
  • Evaluation: know where to go from here… what needs to be addressed?

Programming:

  • Movement Prep first!

 

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