In June 1973 I started graduate school at Stanford University. I studied to get my masters degree in education with an emphasis in physical education. I could not believe I was there. Given my spotty academic record in high school and my first two years of college it was a miracle that I was accepted. At least once a day the whole time I was there I would pinch myself to make sure it was really happening. I started in summer school (June 1973) so I could spread my course load out over four quarters instead of three. That summer I had seminar classes with directed reading that fueled the flames of my intellectual curiosity. The library in the school of education was a treasure trove of old physical education materials from the days when Stanford was one of the leaders in the field. I also discovered the medical school library, a wealth of information on physiology and the emerging field of biomechanics. I was like a kid in a candy store discovering new ideas that I could apply to my coaching. In the fall I taught two physical education activity classes, took 18 units of course work and coached track & field. I was given responsibility for the fall track program and coached the jumps and the decathlon. Fall track was my responsibility. Before that, fall track was not a priority. Marshall Clark, the cross-country coach, convinced Peyton Jordan the head coach to let me take it over. Marshall felt my enthusiasm and youth would help to invigorate the program. Mind you that the year before I had been coaching in junior high school and now I was working with mature athletes getting ready to compete in the Pac Eight and NCAA’s. At first it was a bit daunting, but I quickly adapted. The athletes were eager because they had never had a well-organized fall track program before so they bought in. Some of my fondest memories of fall track were Monday’s at the Stanford golf course. Everyone but the throwers met there for intervals and hill sprints. The course was closed for maintenance on Monday so we had it all to ourselves. What a beautiful training venue, frankly I have seen none better. We lived in married student housing, on the twelfth floor of a high-rise. Very interesting place in an earthquake – kind of redefined rock and roll! My wife taught at the Stanford pre-school in the morning and then worked in the library government documents section in the afternoon. Our total income for the year was less than six thousand dollars, but for both of us it was like heaven. I was coaching in college and learning and she was back to where she had gone to college with many of her friends. There were frequent visits to Track & Field News in nearby Los Altos where I bought every publication they had for sale. Also hung out some at Runners World in Mountain View. It was a small operation back then and I hit it off with the editor, Joe Henderson. At Runners World I got access to back issues of coaching and training journals that I would not have been able to find anywhere else. The summer after graduate school I wrote my first book “Hurdling and Steeplechasing’ a Runners World booklet of the month. I finished my masters in June 1974. I learned so much in my formal studies but I learned even more from the people I came in contact with during that year as well as the situations and events. Stanford was and is an amazing place to learn both in and out of the classroom. Dr Wesley Ruff was my advisor. He was a pioneer physical educator who had a background in gymnastics. I realize now looking back that many of his ideas are what we now call functional training. He was very encouraging and helpful. If fact he encouraged me to stay for my PHD so I applied and was accepted. But then when I realized it would take me away from coaching I decided not to pursuer that route. Marshall Clark was the cross-country coach. My daily interaction with him talking coaching and exchanging ideas was the highlight of my year at Stanford. He was great middle distance and distance coach as evidenced by the athletes he produced with virtually no scholarship money. Don Kardong, fourth on the 76 Olympic games marathon, Duncan McDonald the American record holder at 5,000 meters and Anthony Sandoval and a host of others. I respected his clam quiet demeanor and his focus and dedication to his athletes. He was not a scientific coach, his coaching was more by feel and experience and he was good at it. Noontime runs on the golf course with Jim Gaughran, the swim coach and Marshall were special. Listening to them talk gave me so many great ideas on training for middle distance and distance. Getting to know Alphonse Juilland AKA “The Prof” Professor of French and Italian was an experience. He was a joy to be around, probably my first exposure to someone of that intellectual stature and he a real a real track aficionado. He was a master’s sprinter who at one time held the world record for the 100 meters in his age group. I will always remember his grey beard, pipe, elegant clothes and upright running gait. I have many fond memories of going to Zots in Portola Valley after workouts with him for a beer and discussions that ranged from training to his conservative political beliefs. Being around the young Anthony Sandoval opened my eyes to the dedication it took to achieve at the highest levels. Tony was a sophomore in college then but you could the ingredients that would eventually lead to his world-class status. He had a beautiful economical running style that you just knew would be a perfect fit for the marathon. He was a double major in premed and engineering. To say he was focused in order to pull that off would be an understatement. I loved to watch him do his Wednesday workout on the soccer field of short rest 300’s in descending sets. He would eat it up. Because of Peyton Jordan’s reputation internationally there were frequent visitors from foreign athletes and coaches. Getting to talk to those coaches and watch the their athletes train furthered my education. One of the athlete’s who visited was Marcello Fiasconaro world record holder in the 800 meters and also a sub 45-second 400 meter runner. I will never forget watching him run 2 x 330 on the hard stadium track on a cold day in January. He took full recovery, which as I recall was close to 20 minutes. He ran 33.1 and 32.8! Another highlight was Finnish distance coach who had actually seen Lasse Viren train his insights into Viren’s training were very informative and thought provoking. At the time Stanford was characterized by political activism; this was only three years removed from the riots on campus in reaction to our invasion of Cambodia. I loved the atmosphere. The students were alive and involved and concerned about the world. It was heady and exciting times. It was also the time of Jack Scott and the so-called Athletic Revolution, a movement that empowered the athlete. This really signaled the end of the “dumb jock” culture. I would say that Stanford was at the forefront of this movement. The triple Jump coaching or as a I look back on it my cloning phase of coaching was an interesting experience. I coached two triple jumpers both of whom had jumped in the forty-six foot range the previous year. They were two different body types, one was stocky and strong, and the other was taller, leaner and faster. I was enamored with the Russian method of triple jump training as exemplified by the ideas of Vitold Kreer and the training of Victor Saneyev so I trained them both the same. Naturally the stockier stronger jumper thrived and improved to jump over 50 feet foot and the leaner faster athlete barely survived even though he also improved to the 48-foot range. The lesson here is to coach the athlete and adapt the training for the event to their physical qualities instead of being married rigidly to a system. Peyton Jordan was the head coach. In college at USC he had been a great sprinter. He had great success first at Occidental college and in his early years at Stanford through 1968. He was the 1968 Olympic coach. He was very much opposed to the political activism surrounding the 1968 team and out of touch with the black athletes. Society was changing faster than he was willing to admit and he was unable to adapt to the current reality. It was tough to watch. Here was a man with tremendous talent and ability who became very bitter and alienated from the Stanford community. He had been a great coach. He had an amazing coaching eye and feel for the events but he could longer relate to the athletes. The few times he let go and let his guard down were very revealing. He was a great teacher. He was more into himself and starting to turn his attention to his own running. He stayed on for too long. He left in 1979. In his retirement and through his running he seemed to resurrect his image. He certainly said all the right things in interviews I hope it was sincere. He was a man I just never could connect with. It was an amazing year for me in journey of learning to coach. It certainly was a pivotal year in my career. I learned so much both inside and outside the classroom. Lessons I continue to apply today.
It good to be back posting, I think that is the longest period I have gone without posting since I started writing the blog in August of 2005. I had hoped to use the time the time to recharge my mental physical and batteries but that was not meant to be. There was an unexpected trip thrown in and the usual fires that needed to be put out when you run your own business. I did find time to more reading, write a bit and listen to some good music. I am looking forward to sharing my thoughts and ideas again. It seems that the daily routine of getting up in the morning and writing a blog is a great way to organize my thoughts for the day and get me going. In my travels I picked up two CD’s at Starbucks I highly recommend. I am a big fan of these compilations CD’s that Starbucks music puts out. In fact as someone who travels a lot I am a big fan of Starbucks, mind you it is not about the coffee (not a big coffee drinker – take ice tea myself) but as the owner of Starbucks, Howard Schultz, so eloquently states it is about the experience. No mater where in the world when you go into Starbucks the service and experience are exemplary and above all consistent. If you want to read an inspiring book about leadership under adverse conditions I recommend Howard Schultz’s new book “Onward – How Starbucks Fought for its life without Losing Its Soul.” Schultz is on my list of people I would love to meet and talk to.
Experiment and Prototype Constantly – Good coaches are willing to try new things, they will often experiment on themselves before they try it with the athletes, but they are always tinkering and fine-tuning. It can be as simple as just changing the order of some drills or exercises or it can be drastic like changing the type of strength training you do, but if you always do what you have always done you will get what you have always got. If you are satisfied with that then it is OK, but don’t complain when the pack passes you by. Talk to yourself and be sure and listen to what you are saying. If you have too much noise in your life to hear your own thinking then eliminate the noise. If you constantly doubt what you are doing then you better re-evaluate your approach. It is Ok to question, I must emphasize that. Talking to yourself to find a better why is the way to go. Hone your instincts and your intuition. Develop a good BS filter. Be skeptical and critical but be sure to have a knowledge base and a context to sort through the bullshit until you learn to recognize the truth. Seek clarity. Get your thinking squared away so that you have a solid foundation in concepts and theory. Then turn that clarity into action and the action into results. Focus. Results will come from an emphasis on the need to do training methods. Eliminate the nice to do that is often just a filler or fluff. Getting and maintaining focus is a process of subtraction more than addition. Simplicity yields complexity – I have said this many times. Be a simplifier not a complexifier. No need to apologize for simplicity and minimalism in the approach. The genius lies not in making it complicated, true genius lies in the ability to simplify.
I am going to take a break from writing the blog until August 15. I just need a little time to recharge the creative batteries and work on a couple of major projects. I have an ambitious, some say daunting and my wife says overwhelming schedule over the next several months, not that the last two months have been a walk in the park. I hope there will be opportunities to catch up with some of you during my travels. Here is my schedule: July 24 to 28 Working with Trinidad and Tobago Cricket in Trinidad August 13 – Teaching Rebuilding the Athlete – Return to Play Strategies seminar at Rebound Sport Performance in Topeka, Kansas. If you are interested contact Mike Flynn at 785.271.5533 or mike@reboundsportsperformance.com August 24 to August 27 I will be in Carmel Indiana with Carmel swim Club August 28 I will be in Long Beach California presenting at the Perform Better Summit on Teaching Speed – Theory and Practice. September 24 and 25 I will be in Seattle Washington teaching the Rebuilding the Athlete – Return to Play Strategies seminar, a two day version for Integrated rehab. Contact Jill Glaser for information jillG@irpt.com September 26 & 27 in California visiting friends and family September 28 to October 17 I will be in Australia. I will start my trip in Canberra at the Australian Track & Filed Coaches Annual convention and then some time in Canberra for professional development at AIS. The rest of my schedule is not quite finalized but it looks like I am going to get to Western Australia for the first time and to also to the state of Victoria for the first time. October 28 to October 30 off to Glasgow Scotland to speak at the International Festival of Athletics Coaching (IFAC) October 23 to 26 off to London for the UKSEM Conference to attend and speak. As you can see I will max the frequent flyer miles and I am sure there will be a couple of more trips to Trinidad squeezed in as well.
What are faults and flaws in an athletes movement skills and what is their movement signature that gives the athlete their athletic identity? Each individual has a unique individual way that they solve movement problems. It can be as simple as running gait or as complex as pitching a baseball, individuals can achieve the same result while looking quite different doing it. So the question is what should you coach and what you should leave alone? Today I am not as quick to intervene or to try to change a movement pattern as I was earlier in my coaching career. I learned the hard way that cloning movements created robots, it took away instincts and didn’t allow the athlete to solve movement problems effectively. I have progressions that I use to teach movement skills. Those progressions have evolved and are adaptable to the situation and the athlete. Those progressions go from programmed and rehearsed and progress to random and chaotic. The steps in the progression are based on observation as to how they solve the increasingly complex problems I present to them. Different athletes progress at different rates and they look different doing it. That is the art of coaching. I coach what I need to coach to help the athlete achieve proficiency and enhance their physical literacy. If it looks connected and coordinated then it is right for that athlete. As coaches we need to give the athletes the tools to express their athleticism and then let them go with it.
There is a trend today to identify muscular imbalances in static positions and seek to correct them. Once again these supposed “imbalances” are measured statically. What happens to these “imbalances” when the athlete is asked to move? We must remember that the body is fundamentally asymmetric. It is unrealistic to think of muscular balance right to left or front to back. The body is just not designed that way. We must think of proportionality rather than symmetric muscle balance. From a historical perspective it is valuable to see where the idea of posture as a static quality originated. Just as in muscle function, it was derived from studies of cadavers. As we are well aware, cadavers don’t move, but that did not seem to bother those people who were looking for a “normal standard” to measure against. We need to get away from the concept of the “ideal posture” and think in terms of individual needs and adaptations. “… the postural pattern is that of many small parts moving definite distances in space, in a scheme perfectly timed, and with the exact amount of effort necessary to support the individual weights and to cover the time-space movement. These delicate, accurate and intricate regulations are made in the substrata, below the ‘threshold of consciousness.’ Through such adjustment man preserves his unity and copes with his world.” (Todd, page 22) That was written over eighty years ago! Mabel Todd did not have the benefit of the sophisticated evaluation methods we have today, she had to rely on a feeling for movement in the context of the desired outcome of the activity. Basically, posture allows the body to maintain normal length – tension relationships of the muscles relative to the activity being performed. The test of good dynamic posture should be easy transition to the next posture. Each posture in movement is a momentary alignment of body segments. Successful movement is determined by the ease of movement into the next posture. Unfortunately much of the visual imagery in athletic movements is derived by still photos of static positions. This reinforces the mistaken notion of posture as a still position. Therefore when we assess posture and subsequently train posture it should be in motion, not in stillness. Static postural measurements are a non-functional baseline. It can potentially red flag things to look for, but I have found over the years that static posture has very little relationship to movement unless there is some clearly evident pathology or deformity. Once the athlete begins to move, especially in their chosen skill pattern, everything seems to smooth out and even up. If it does not smooth out, if there are breaks in the movement, a lack of rhythm, then there is a problem. It is also important to point out that posture is highly dependent on strength, flexibility, balance, and fundamental movement skills. Any deficiencies will result in compensations. Great athletes are very good compensators, that is why you see them get away with some of the movements they do and avoid injury. Sometimes the athlete can overcome and succeed in spite of compensation, at times the compensations can come back to haunt you, especially as the athlete gets older or in a fatigued state. A good sound strength training program coupled with an individualized flexibility routine can go a long way toward correcting any postural deviations that could interfere with efficient movement. The strength training programs that enhance a good functional posture incorporate multi-joint and multi – plane movements that put the body into positions that will enhance its ability withstand the force of gravity and meet the strength needs of the sport. A good distribution of pulling, pushing, and squatting movements will accomplish this task. The body must be put in positions that force it to work against gravity in postures similar to the sport. Therefore an overemphasis on work in a supine and prone position will not transfer to dynamic postural improvement. Obviously work on the anti gravity muscles are a key element of any sound strength training program. Although in many cases this work is quite transparent because it is accomplished in the context of total body large amplitude movements. It is very easy to see the results of improper strength training on the body and its effect on posture. A common error is overemphasis on the bench press which causes in a round shouldered posture. This round shouldered posture is caused by tight pectorals which coupled with upper back weakness leads to shoulder problems. In the lower extremity an overemphasis on quad work can have many negative connotations. The glutes and hamstrings are more important in many ways, but tend to be neglected because they can’t be seen in the mirror. Basically proportional muscular development is rewarded. That is achieved by focusing on movements, not individual muscles. For movement to be efficient, muscles must be recruited in patterns that allow for optimum firing frequency and patterns as demanded by the activity. Because the core is so important in postural integrity and transition through the various postures it must be trained daily. It should be incorporated as part of warm-up to wake up the core muscles. It should have a distinct module within the actual workout itself and it also can addressed as part of cooldown. The majority of core work should be done standing and moving to enhance the transfer to postural improvement and activate the muscles of the core as they are used in movement, Tight muscles can contribute to poor dynamic posture, therefore a sound program of functional flexibility that addresses the target muscles must be part of the athlete’s daily routine. Starting from the ground up stretch the gastroc/sloeus group, if this group of muscles is tight this will lead to the inability to properly reduce and produce into the ground. The psoas must be stretched daily, a shortening of the psoas will have a profound negative effect on the ability to go through the postures necessary to perform. The lats as the connecter of the hip, to the shoulder must be stretched and the pectorals must be stretched. Training to enhance dynamic posture is all of this is part of a sound well rounded athletic development program. Dynamic posture is a major contributing factor to athletic performance so it must be considered daily in training. The actual work to improve posture is quite transparent, it is an integral part of the overall training program. Remember we are training to move, not to stand still. References Logan, Gene A. and McKinney, Wayne C. Kinesiology. Wm. C. Brown Company Publishers. 1970 Todd, Mabel E. The Thinking Body. Princeton Book Company Publishers. Highston, NJ. 1937
From a functional perspective posture is dynamic because movement consists of a series of postures. The only time posture is still or posed is in a photograph. As far as I am concerned posture is the ability to move through a multitude of positions with control to be able to reduce and produce force as needed or required by the sport. Many of us have less than fond childhood memories of being told to sit up straight or to stand tall, don’t slouch. Those childhood memories/ experiences only serve to reinforce the concept of posture as a still and stiff position. Many of us have had our “posture” assessed standing in front of a posture grid. This is further reinforcement of posture as a static quality. Profound conclusions are often deduced from these static posture grid analyses. Some of which are correct and many of which are erroneous. Posture grids and static analysis of posture are easy to administer and convenient to interpret but often have little or no carryover to movement. Remember just because something is convenient does not make it right. It certainly is simpler to have the athlete stand still, but performance is not a static position in one posture, but an endless series of postures. Perhaps the most important aspect of posture is the transition from one posture to another. That demands that you train to observe key points in movement. To be able to do that effectively you must know the athlete and understand the demands of their sport. Seeking to identify and correct imbalance as indicated by static positions is a futile effort. It is very possible that the imbalance will be corrected, but there will be no change in performance. Often when one imbalance is corrected another will appear some where else. Remember posture is highly adaptative and adaptable to the demands of the activity. The longer an athlete pursues a particular activity the more the posture will adapt the activity. If assessing posture statically is not the best way then what is the best way to assess posture? The most preferable way is in motion using a combination of the naked eye and video. The analysis must be done in the context of the goal of the movement. Observe the flow and pattern of movement; do not try to pick out small defects. Chances are if there a flow and smoothness to the movement then everything is acceptable, even if a defect was detected in a static position. Optimum posture is an outcome, not a specific performance objective. What does good posture do? It allows optimum ability to reduce and produce force. For example the optimum posture for acceleration is the triple extension of ankle, knee, and hip. This posture will allow the body to exert force back against the ground to propel the body forward. Posture is closely related to functional strength and motor control in regard to recruitment of muscles to produce efficient movement along the kinetic chain. Using strength training to improve posture demands multi plane work coupled with high proprioceptive demand. In terms of execution of motor skills, dynamic posture is a vital cog in the process. Dynamic postural alignment and subsequent dynamic muscle balance are the basis for all training. Posture is a dynamic quality; it is not static! It is certainly not a posed still position standing in front of a posture grid. Posture is highly individual to each person’s body structure and highly adapted to the sport activity the athlete is engaged in. According to Logan and McKinney, “The mature athlete tends to have a posture which is related to his particular sport if he has trained for years to become expert at his specific position or event. The reason for this phenomenon is the fact that the body tends to adjust or adapt to the various stresses or demands imposed upon it as a result of prolonged muscular activity.” (Logan and McKinney, page 149) Posture is a dynamic controlling quality. It is helpful to think of athletic movement not as one posture, but as a series of postures. Optimal dynamic alignment of the segments of the kinetic chain throughout movement yield coordinated movement. If one segment or link in the kinetic chain is out of sync, this sets up the potential for performance error as well as a predisposition to injury if the movement is repeated enough. One of the main functions of the muscles of the body is to maintain an upright position. Maintenance of this position requires significant integrated activity of the large muscle groups of the body. Logan and McKinney have termed the muscles that are most active in resisting the force of gravity the anti-gravity muscles. They go so far as to state “the antigravity muscles are the most important muscle groups which make possible the maintenance of body postures in sport, exercise, and dance situation.” (Logan and McKinney, page 150.) The four muscle groups that are the primary antigravity muscle groups are : the gastroc soleus group, the quadriceps group, and the erector spinae group. When the body is upright, as is the case in most over ground sport activities, the antigravity muscle groups work in conjunction with other muscle groups to maintain upright posture. These muscles act on information from three major sensory systems in the body: the proprioceptive, vestibular and visual systems. Therefore movements that work these muscles must be given prime consideration in a conditioning program. We must understand gravity’s effect on the body and the bodies interaction with the ground, gravity is essentially trying to smash us into the ground when we are just standing still, add to this the complexity of running, jumping or throwing, and it is easy to see how important these antigravity muscles are in determining successful postures for performance. The core muscles play a major role in dynamic posture because the large muscles of the core also act as “anti-gravity” muscles that give the body structural integrity to allow the limbs to position and reposition according to the demands of the activity.
It hardly seems possible that over the past several weeks I have been even more immersed in coaching than normal. Starting with the GAIN Apprentorship, then work in Trinidad and Tobago and finally last week at the California Coach’s Conference at Concordia University in Irvine it has been more coaching coaches rather than hands on coaching athletes. As I progress in my career it seems that the coaching path is leading me more in the direction of coaching the coaches. The role of mentor coach is a role I am enjoying. I know how important my mentor coaches were in guiding and forming my career, I only hope I can be as helpful to others as my mentors were to me. Many conversations and questions in the past few weeks have served to underscore the importance of coaching and the role of the coach in the development of the athlete and as the cornerstone in the whole development process. An athletes career in their peak performing years is relatively short on average three to four years but a coaches career is on average is much longer up to thirty or forty years spanning many generations of athletes. It is impossible to measure the impact a coach can have over this time span. The spotlight in the competitive arena is clearly on the athlete but it is the coach in the background who drives the system, who puts in the unseen hours of preparation to enable the athlete to perform. Coaching is not about training, technique, tactics and strategy, it is about people, the ability to communicate and guide people toward fulfillment of their potential as athletes and as people. Coaching matters so lets be sure to value the coach and the positive role they play in the process of growing an athlete.