{"id":1854,"date":"2019-12-08T20:53:37","date_gmt":"2019-12-08T19:53:37","guid":{"rendered":"https:\/\/helpingthebesttogetbetter.com\/?p=1854"},"modified":"2019-12-09T13:14:16","modified_gmt":"2019-12-09T12:14:16","slug":"exercises-and-drills","status":"publish","type":"post","link":"https:\/\/helpingthebesttogetbetter.com\/?p=1854","title":{"rendered":"Exercises and drills."},"content":{"rendered":"\n<figure class=\"wp-block-video\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><\/h2>\n\n\n\n<p>Do\nyou have them too? Those books filled with graphs and\/or pictures of exercises\nand drills for your sport? Yes, as a young coach I bought a few of those in\norder to fill my exercise toolbox with exercises. <\/p>\n\n\n\n<figure class=\"wp-block-gallery columns-3 is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\"><ul class=\"blocks-gallery-grid\"><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/helpingthebesttogetbetter.com\/wp-content\/uploads\/2019\/12\/IMG_20191205_122955-2-683x1024.jpg\" alt=\"\" data-id=\"1859\" data-full-url=\"https:\/\/helpingthebesttogetbetter.com\/wp-content\/uploads\/2019\/12\/IMG_20191205_122955-2-scaled.jpg\" data-link=\"https:\/\/helpingthebesttogetbetter.com\/?attachment_id=1859\" class=\"wp-image-1859\" srcset=\"https:\/\/helpingthebesttogetbetter.com\/wp-content\/uploads\/2019\/12\/IMG_20191205_122955-2-683x1024.jpg 683w, https:\/\/helpingthebesttogetbetter.com\/wp-content\/uploads\/2019\/12\/IMG_20191205_122955-2-200x300.jpg 200w, https:\/\/helpingthebesttogetbetter.com\/wp-content\/uploads\/2019\/12\/IMG_20191205_122955-2-768x1152.jpg 768w, https:\/\/helpingthebesttogetbetter.com\/wp-content\/uploads\/2019\/12\/IMG_20191205_122955-2-1024x1536.jpg 1024w, https:\/\/helpingthebesttogetbetter.com\/wp-content\/uploads\/2019\/12\/IMG_20191205_122955-2-scaled.jpg 1366w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><figcaption class=\"blocks-gallery-item__caption\">dav<\/figcaption><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"747\" height=\"1024\" src=\"https:\/\/helpingthebesttogetbetter.com\/wp-content\/uploads\/2019\/12\/IMG_20191205_123002-1-747x1024.jpg\" alt=\"\" data-id=\"1860\" data-full-url=\"https:\/\/helpingthebesttogetbetter.com\/wp-content\/uploads\/2019\/12\/IMG_20191205_123002-1-scaled.jpg\" data-link=\"https:\/\/helpingthebesttogetbetter.com\/?attachment_id=1860\" class=\"wp-image-1860\" srcset=\"https:\/\/helpingthebesttogetbetter.com\/wp-content\/uploads\/2019\/12\/IMG_20191205_123002-1-747x1024.jpg 747w, https:\/\/helpingthebesttogetbetter.com\/wp-content\/uploads\/2019\/12\/IMG_20191205_123002-1-219x300.jpg 219w, https:\/\/helpingthebesttogetbetter.com\/wp-content\/uploads\/2019\/12\/IMG_20191205_123002-1-768x1053.jpg 768w, https:\/\/helpingthebesttogetbetter.com\/wp-content\/uploads\/2019\/12\/IMG_20191205_123002-1-1121x1536.jpg 1121w, https:\/\/helpingthebesttogetbetter.com\/wp-content\/uploads\/2019\/12\/IMG_20191205_123002-1-scaled.jpg 1494w\" sizes=\"auto, (max-width: 747px) 100vw, 747px\" \/><figcaption class=\"blocks-gallery-item__caption\">dav<\/figcaption><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"736\" height=\"1024\" src=\"https:\/\/helpingthebesttogetbetter.com\/wp-content\/uploads\/2019\/12\/IMG_20191205_123015-1-736x1024.jpg\" alt=\"\" data-id=\"1861\" data-full-url=\"https:\/\/helpingthebesttogetbetter.com\/wp-content\/uploads\/2019\/12\/IMG_20191205_123015-1-scaled.jpg\" data-link=\"https:\/\/helpingthebesttogetbetter.com\/?attachment_id=1861\" class=\"wp-image-1861\" srcset=\"https:\/\/helpingthebesttogetbetter.com\/wp-content\/uploads\/2019\/12\/IMG_20191205_123015-1-736x1024.jpg 736w, https:\/\/helpingthebesttogetbetter.com\/wp-content\/uploads\/2019\/12\/IMG_20191205_123015-1-216x300.jpg 216w, https:\/\/helpingthebesttogetbetter.com\/wp-content\/uploads\/2019\/12\/IMG_20191205_123015-1-768x1068.jpg 768w, https:\/\/helpingthebesttogetbetter.com\/wp-content\/uploads\/2019\/12\/IMG_20191205_123015-1-1105x1536.jpg 1105w, https:\/\/helpingthebesttogetbetter.com\/wp-content\/uploads\/2019\/12\/IMG_20191205_123015-1-scaled.jpg 1473w\" sizes=\"auto, (max-width: 736px) 100vw, 736px\" \/><figcaption class=\"blocks-gallery-item__caption\">dav<\/figcaption><\/figure><\/li><\/ul><\/figure>\n\n\n\n<p>Every\nwinter again, I started off with let\u2019s say a hundred different drills and\/or\nexercises, but at the end of winter I found myself sticking to only twenty\nexercises that I had my athletes perform and eighty of them disappeared in the\n\u201cblack hole\u201d. <\/p>\n\n\n\n<p>New exercises seem to come in waves, mainly from the fitness industry. The fitness industry does not really care or know about improving a long-jumper from 8.30 to 8.50.&nbsp; Their aim is just having more customers paying their monthly fee for their classes or their personal trainer. Ranging from kettle bell exercises, waterbags or sandbags, Swissballs, TRX or ingeniously complex exercises, like standing on a Bosu ball, pulling elastic bands, while having a dumbell in your hand. Great way to make money and to waste time. How many coaches invent their own truly new exercises? Not too many, as far as I observed from watching sprint coaches all over the world: 70-80% of their sprint drills and exercises are the same. There has been very little change over the decades. For example, here is a short movie &nbsp;about Harold Abrahams,1924 Olympic champion 100 meter, and his coach Sam Mussabini, demonstrating some drills.  <a href=\"https:\/\/www.youtube.com\/watch?v=MEJujgTaaDA\">https:\/\/www.youtube.com\/watch?v=MEJujgTaaDA<\/a><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>These \u201cclassic\u201d exercises seem to have proven their worth throughout the years. So why invent new exercises? The secret is of course never in the \u201cgolden exercise\u201d, but rather in the choice (why or why not), the timing, the volume, the intensity and the focus of this exercise for each individual athlete. One athlete\u2019s favorite and effective exercise might be another athlete\u2019s cause of injuries or not having any positive effect at all. It is like with nutrition: your superfood might be my poison.<\/p>\n\n\n\n<p>Not\nonly do I like to experiment with new exercises and variations, I also\nchallenge the athlete\u2019s to really take part in the creative process of\ntraining, and thus develop their own exercises or at least improve on existing\nones. Many people speak about ownership, one of those modern buzzwords,\nbut very few people actually practice what they preach. One of my favorite athletes\nonce asked me why she had to perform &nbsp;a sit\nup with her arms crossed or the hands in the neck. She said &nbsp;\u201cIf it is to make my abdominal muscles\nstronger so they can stabilize my pelvis by running, why not to the sit-ups\nwhile my arms move like I am running?\u201d And she demonstrated this simple improvement\nto the sit-up. Now that is ownership, it seems like most athletes barely thing\nabout training. They perform or undergo their exercises quiet passively.<\/p>\n\n\n\n<figure class=\"wp-block-video\"><video controls src=\"https:\/\/helpingthebesttogetbetter.com\/wp-content\/uploads\/2019\/12\/Ronell-1.mp4\"><\/video><\/figure>\n\n\n\n<figure class=\"wp-block-video\"><video controls src=\"https:\/\/helpingthebesttogetbetter.com\/wp-content\/uploads\/2019\/12\/Ronell-2.mp4\"><\/video><\/figure>\n\n\n\n<p>The aim of creating new exercises is not to find trivial variations or to discard the classic exercises, but to design different challenges for the sensorimotor system of the athlete to changing demands. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you have them too? Those books filled with graphs and\/or pictures of exercises and drills for your sport? Yes, as a young coach I bought a few of those in order to fill my &hellip;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1854","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/helpingthebesttogetbetter.com\/index.php?rest_route=\/wp\/v2\/posts\/1854","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/helpingthebesttogetbetter.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/helpingthebesttogetbetter.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/helpingthebesttogetbetter.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/helpingthebesttogetbetter.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1854"}],"version-history":[{"count":3,"href":"https:\/\/helpingthebesttogetbetter.com\/index.php?rest_route=\/wp\/v2\/posts\/1854\/revisions"}],"predecessor-version":[{"id":1866,"href":"https:\/\/helpingthebesttogetbetter.com\/index.php?rest_route=\/wp\/v2\/posts\/1854\/revisions\/1866"}],"wp:attachment":[{"href":"https:\/\/helpingthebesttogetbetter.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1854"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/helpingthebesttogetbetter.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1854"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/helpingthebesttogetbetter.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1854"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}