Author: Vernon Gambetta
Mental Toughness Myth or Reality?
You hear the term mental toughness used all the time. So and so is labeled mentally tough, what does that mean? What is mental toughness? Can you teach it? Can you learn it? I don't believe in mental toughness, never have. I think mental toughness is a term without much meaning; it is a convenient label that is often used as an excuse. I do believe in willpower, determination and perseverance. Athletes who are mentally strong achieve that because they work to strengthen their willpower muscles with consistent steady effort. They use failures as stepping-stones to success. They will take risks, but above they are consistent and steady in their approach. All the best athletes that I have been around have those qualities. I don't believe you can teach mental toughness by doing mindless workouts that make the athletes tired. The willpower and determination that builds mental strength comes from consistent mindfull effort day in and day out, exercise-to-exercise, set-to-set throughout the workout each day. There are no magic workouts to develop this. It is a mindset; it is a willingness to put yourself in positions that test your concentration, your determination and your ability to execute in stressful situations. You are what you train to be, if you go through the motions and just do the work you are not building the mental strength necessary to excel in the competitive cauldron. Bring your mind to the workout, be fully engaged and build mental strength to parallel the physical strength, speed and endurance necessary to give yourself a chance to succeed.
Bare Footing
Over the past couple of years I've watched this whole barefoot phenomena first with amusement, then befuddlement and now with a high degree of skepticism. What is the big deal here? Let's get past the marketing hype and the pseudoscience and look at the reality. What is a shoe? The shoe is a foot ground interface. The Tarahumara Indians don't run barefoot, they fashion what is essentially a sandal that protects their feet from the rough ground. So I guess that would a minimalist shoe. Ask yourself this basic question: Do I really need to pay $80-$100 to buy a shoe that simulates running barefoot? I'm old enough to remember when all sports shoes were minimalists. Remember the Converse All-Stars or the first Tiger running flats or the Adidas Mexico 68’s? Those were shoes that allowed the foot to do what it had to do. There was no attempt to control pronation or any motion for that matter. Then we started getting smart. We started putting more stuff between the foot and the ground. We started inserting orthodics to control pronation and to change foot strike. From my perspective this is where the problems really started. We added more and more shoe, how many remember the shoe with the radical he'll flare in the late 1970s? Remember the knee problems that caused? Then there was a fancy slip lasted model that caused an epidemic of plantar fasciitis. Then came air, gel and foam, that wonderful cushioning pillow that created all kinds of extra motion that has to be accounted somewhere in the kinetic chain. So now we began to see IT band problems, groin and lower back issues that did not occur in any significant numbers before that. The smarter the shoe technology became the more it treated the body as dumb. The body is not dumb, it is very smart and we need to respect its intelligence. Barefoot running is a natural. It takes advantage of the wisdom of the body. The skin at the bottom of our fee is rich in proprioceptors that give important feedback as to pressure, position, and motion, lest we forget that important aspect of barefoot running. But we are not primitive man. Look around and take a close look at the world we live in now. Running barefoot is the extreme opposite extreme from running on an air filled pillow. The actionable word here is extreme. If I have learned one thing in my coaching career it is to stay away from extremes. So what should you do, first don’t jump on the bandwagon. How are you doing with the shoes that you are wearing now? No problems, then good don't change. If you're just starting out running find shoes that allow your foot to act naturally. I don’t care for the term minimalist but for lack of a better term find a shoe where less is more. What about running barefoot? If you have a good consistent forgiving surface like grass then by all means use it as a training tool. You can use it to modify foot strike and improve your stride. It has been in my coaching toolbox since the day I started coaching in 1969. So what's the big deal? Common sense and rational thinking should prevail. So use common sense don't buy into the hype and marketing be smart and use the body's wisdom, barefoot is not the answer it's just another question.
Speed Development Tips & Thoughts
Base your speed development training on the speed demands of the sport that you are preparing for. The demands of preparing for a 100 meter sprint are different than the speed demands of soccer and rugby. Always prepare for each speed training session with a thorough active warm-up. Speed development must be done in a non-fatigued state; therefore it should occur at the start of the workout and after an easy workday or a rest day. Always stress correct mechanics and relate the mechanics to the specific movements of sport you preparing for. That being said, stress correct mechanics without trying to clone – copy supposed "ideal" technique that does not fit the individual physically or psychologically. Optimum Speed is the goal – Speed that you can use and control in the game. In developing speed for game sports never lose sight of the "moment of truth." When you least expect it and are most fatigued speed will be the deciding factor in making the play. Speed is a motor task – You can learn to move faster through correct mechanics and in game sports through situational awareness. Starting is extending ankle/knee/hip. Stopping is bending ankle/ knee/hip. Without the ability to stop effectively it is difficult to be skillful and stay injury free. Reaction can be improved by working on the primary stimulus. Assistance training methods (Towing) develops specific strength to improve stride frequency and stride length. Resistance training methods (Harness, hills sprints, tire pull) develop specific strength and acceleration. Speed work demands a high level of motivation and concentration. 6 – 8 are the optimum number of reps for speed development work for any one exercise. Adequate strength and sound basic technique are prerequisites for speed development. Vary speed training methods and intensity to avoid building a speed barrier.
Thoughts on Flexibility
Seldom does a flexibility deficiency appear in isolation; it is usually related to a deficiency in strength and sometimes posture. The qualities of flexibility and strength are closely related. Many times the so-called “tight” individuals can significantly improve flexibility by undertaking a good sound balanced strength-training program. In terms of training, flexibility is considered a separate training unit. It should be addressed daily. Like any other training component, variation must be programmed into the flexibility routines. Flexibility is not warm-up! It is part of warm-up, nor is it is not the major focus in the warm-up. As a separate training unit to address specific deficiencies flexibility is best placed after warm-up. The rule of thumb to remember is warm-up to stretch, do not stretch to warm-up. My experience has shown static stretching is best placed at the end of the workout as part of a cool down. Placed there it serves to restore the muscles to their resting length which will reduce soreness and enhance recovery for the next workout. For optimum results flexibility exercises in the warm-up should be active to facilitate the excitation of the nervous system to create a readiness for movement. The tempo of the stretches used in warm-up is stretch – hold one count – relax and repeat three times and then move onto another body part. The purpose of stretching in warm-up is neural activation. Passive or static stretching has a relaxing, calming effect. That is appropriate for the cool down or in a recovery Deficiencies in range of motion can be remedied quite quickly, but sufficient work must be done to maintain those gains and to make sure those gains transfer to the activity. There are many tools to improve flexibility. The most available and adaptable tool is gravity. It is always available, easy to use, convenient and effective. A balance point in the form of a rail, hurdle, or a bench can help to enhance gravity. Towels or ropes can be used to gain a lever advantage as an aid to stretching. I have found it most effective to work on flexibility several times a day in shorter sessions these sessions should be designed to meet the individual athlete’s needs. Vary the duration of the stretch. For developmental stretching hold the end position in a range of time from ten to thirty seconds. Repeat the stretch three to five times. Although not substantiated by research, my experience has shown that stretching for 15-20 minutes approximately two hours after the last workout of the day to be very effective in terms of reducing soreness and enhancing recovery as well as making noticeable range of motion gains. According to Thomas Kurz: “Flexibility Training is speed-specific because there are two kinds of stretch receptors, one detecting the magnitude and the speed of stretching, the other detecting magnitude only. Static stretches improve static flexibility and dynamic stretches improve dynamic flexibility, which is why it does not make sense to use static stretches as a warm-up for dynamic action.” The amount of work (time devoted) to maintain flexibility is significantly less than the amount of time needed to develop it. In dynamic flexibility work there are no sudden movements; the movements are controlled and flowing. Dynamic flexibility work will improve elasticity of muscles and ligaments. It consists of arm swings, leg swings, trunk rotations, reaches and bending to stimulate blood flow and wake up the nervous system. Static stretches should follow dynamic stretches. Static stretching can be counter productive if placed before a workout requiring explosiveness, speed or agility. Immediately following static stretching the muscles are less responsive to stimulation and coordination is thrown off. Static stretches interfere with the activity of tendon reflexes. This underscores the importance of carefully choosing the type of flexibility to be used relative to the type of workout. This is all part of a good plan.
Carmel Swim Club Visit
I spend last week with the Carmel Swim club in Carmel Indiana. My biannual visits to Carmel are highlights of my year. It is so uplifting to be totally immersed (no pun intended) in an atmosphere where excellence is a habit. The coaches are great, willing and eager to learn, share and challenge me. I always come away from my time there brimming with new ideas. Three years ago when I was first brought in to consult the object was to develop a total program from age eight to eighteen to improve overall athleticism, obviously to improve performance and prevent injuries. It has been very gratifying to see the objectives met and be exceeded. Performances have improved tremendously with 14 swimmers qualified for Olympic trails this year compared to two swimmers four years ago. From an injury perspective there are no shoulder injuries, this is unheard of in a swimming environment. The program is predicated on working on connecting all links in the kinetic chain, with the shoulder just one link in the chain. The injury prevention aspect is a transparent part of the total dryland program. A little hint – no pull-ups and push-ups are done with the hands fixed on a bar, they are done using rings or handles that allow the hand and arm to move thus alleviating stress on the shoulder and preparing for the demands of swimming. The little ones starting out are taught body awareness and coordination and some strengthening with their bodyweight in a playful environment. As the youngsters progress culminating in the High Performance group including those going to Olympic trials the program grows in complexity. This kids know how to work, it is neat to see them go about their work with a real sense of purpose. I want to thank head coach Chris Plum and his staff for the opportunities they have given me to work with the club. The success that Carmel has enjoyed is a real tribute to the dedication of the coaching staff, a great group of people. Here are some pictures of various aspects of the dryland training program.
Swim Coaches Bible – Volume II
If you are a coach, not just a swim coach this is a must read. It is a compilation edited by swim coaching legends Dick Hannula and Nort Thornton. I was privileged and honored to write a chapter on Dryland Training. I am going to start reading it on my flight today. This is truly a coaching bible, it is right there with Ken Doherty's Track & Filed Omnibook, as a masterwork. I want to thank Dick & Nort for all their work in assembling and editing it. A terrific addition to their legacy as coaches.
Technique
Technique must be the servant not the master. Within reason teach the athlete WHAT to do, not HOW to do it. Give them enough information and direction to allow them to solve the particular movement problem, then get out of their way and let them discover the way that works for them. Don’t turn them into robots by forcing them into a specific technique. Help them achieve good technique with being overly technical. Provide just enough direction and correction to spur their creativity. Remember the story of the centipede: A centipede was happy quite, until a toad in fun Said, “Pray, which leg comes after which?” This raised his doubts to such a pitch He fell distracted in the ditch Not knowing how to run. There is no one "correct" technique, each athlete will have their own way of expressing the technique demanded by the sport – that is called style. Everyone has a movement signature or a movement fingerprint that makes their movement unique, recognize that and build upon it to achieve the required technical competence.
Been There, Done That
I have been a lot of places and have been fortunate to have done a lot of things in my career, but I have not stopped learning, adapting and changing. How many times have you heard someone who has been coaching for a while say that they have been there and done that? If you notice once that is said all conversation stops. They send a message that they know it all and there is nothing new to learn or experience. So what if you have been there – what if there was no there there? You may have been there twenty or thirty years ago but times change and people change. I know for sure that the young developing athletes of today do not bring the same the movement literacy skill set to the table that the young athletes did forty-three years ago when I started coaching. That does not mean that what I did back then is not valid now, no it simply means that I need to build on that and modify and use my past experiences as a reference point in some cases and as a starting point in others. I look at coaches like Frank Dick, Anatoly Bondarchuk and Joe Vigil with over fifty years coaching in track and field and see how they continue to challenge themselves to learn and grow. They have not grown complacent, nor do they think they know it all, certainly they have been there and done that but they are here now looking ahead to move their athletes forward and advance. They use the past as a reference point and use their cumulative experiences to continue to produce. So challenge yourself no matter how many years you have coached, keep learning, keep growing, keep experimenting. Everyday and every workout is an opportunity to learn and see the world with new eyes. If you have been there and done that then you can do it again only better.