Month: May 2011

Don’t Just Train…TEACH!

Don’t Just Train…TEACH!

                It was summer; 1995.  I had just started out working as a trainer at a local gym and was observing a speed and agility session conducted by another trainer.  He was training an athlete named Carl Banks, a former NY Giants player that had just signed with the Washington Redskins and wanted to get some extra training.  These sessions, and then the ten subsequent, I observed, and actually sometimes participated in, were inspiring.  I learned so much watching and participating in these sessions that it made me realize what I wanted to do with rest of my life.  I wanted to train athletes.

                Fifteen years ago, I founded, and have since been running, an amazing training company, which has trained over 3,000 athletes. Along with a successful training company, I have also developed a training program design that has ensured each and every client’s improvement in the most efficient way.  This training program we offer might seem similar to other programs performed by other trainers and companies that one might encounter, however, we emphasize one crucial component over anything else, which other companies don’t:  WE TEACH!

                Training an athlete is important, but my trainers at TrueAP and I feel that teaching an athlete proper form and technique of our drills and exercises are the key aspect to improving performance.  We focus on six main dynamics and strive to teach an aspect of these areas in each session.

TrueAP Sports Performance Dynamics:

  1. Flexibility: Warming up properly and cooling down are key essentials in improving flexibility
    1. Dynamic Flexibility. TrueAP developed an efficient program to properly warm-up a client prior to working out, practice or competition.  See Our Dynamic Flexibility Manual at www.TrueAP.com/store. Click on manuals.
    2. Static/Partner Flexibility: TrueAP developed a perfect way to cool down our clients after a TrueAP session, practice or game. See our Static-Passive Flexibility Manual at www.TrueAP.com/store. Click on manuals
  2. Linear Speed: We have several exercises and drills to improve our clients overall straight ahead speed.
    1. See our Linear Speed Manual at www.TrueAP.com/store. Click on manuals.
  3. Agility: Improving the ability to change direction quickly and effectively is an essential component of the TrueAP training program.
    1. See our Agility Manual at www.TrueAP.com/store.  Click on manuals.
  4. First Step and Quickness: These are really two different dynamics that we have combined, due to the fact a good number of drills for First Step can be considered good drills for quickness too. 
    1. See our First Step-Quickness Manual at www.TrueAP.com/store . Click on manuals.
  5. Power: This dynamic is essential in the development of any athlete.  It focuses mainly on jumping, but what TrueAP main focus is the landing.
    1. See our Power Manual at www.TrueAP.com/store . Click on manuals.
  6. Core-Balance Training: Improving a clients core and balance is another essential element to improving the first 5 dynamics. 
    1. See our Core Manuals at www.TrueAP.com/store . Click on manuals.

 

TrueAP Components of TEACHING a drill:

The training staff of TrueAP focuses on the following components when teaching any of our drills.

  1. Describe drill with main focus/dynamic
  2. Demonstrate Proper execution of the drill
  3. Run client through drill
  4. Have athletes focus on specific area of drill (examples)
    1. Stay Low
    2. Push don’t pull
    3. React
  5. Run drill with explanation of how to make it Sport-Specific for each athlete (examples)
    1. Add a lacrosse stick
    2. Jump up like you would in a header for soccer
    3. Add a side shuffle for basketball instead of a sprint.
  6. Reinforce each set with key components. (examples)
    1. “Stay low!”
    2. “React Quick!”
    3. “Push off the outside leg!”
    4. “Arms, Arms, Arms!”

It might seem like a lot of time, but when added in properly throughout the drill it flows perfectly.  The athlete responds to this type of instruction better than any other. 

Remember, anyone can train, but not everyone can properly teach.

If you want some other ideas on how TrueAP teaches and trains our clients, email me at rrose@trueap.com.

HAVE A QUESTION FOR ROB ROSE, PRESIDENT OF TRUEAP?

  1. Write it down
  2. Email it to rrose@trueap.com.

Don’t forget to look for my video blog on this topic.  I will go through some great exercise techniques and exercises for you to try.

Thanks,

Rob Rose

Sprained Ankle…Pulled Muscle…R.I.C.E.

Sprained Ankle…Pulled Muscle…R.I.C.E.

                I hate to admit it, but I turned my ankle the other day.  I was playing flag football with the TrueAP staff; I was running and cut really quickly. As I cut, my foot stayed planted in the turf, and my shin (tibia and fibula) kept moving.  This put a great amount of stress on my ankle ligaments.  Well my ligaments lost! I quickly realized I had the most common ankle sprain, an eversion sprain.  This type of sprain is when  you sprain the ligaments on the outside ankle bone (lateral malleolus). 

                So, now what?  Well, as a trainer with over 15 years of rehab experience, and as my friends at The Jackson Clinics would have inevitably advised me to do, I decided on the following:

*Disclaimer: These are recommendations for a minor ankle sprain or pulled muscle.  If at any time, you or someone with you, feels the injury could be more severe, get to an emergency room right away!

  1. Stop Playing: Though you might feel that you are OK to continue, you probably are not.  Your body will react to an injury and send a lot of adrenaline and endorphins to the area.  Thus making your ankle feel a little better.  It is NOT! It is weak and you could injure it more if you continue.
  2. Take off your shoe: A lot of athletes try and keep their shoe on to help prevent swelling.  No need.  Your ankle is probably going to swell weather you like it or not.
  3. NOW R.I.C.E.!
    1. Rest: Get off the field and sit down somewhere away from the action of the game.  Make sure you are comfortable.  You may lie down if you are feeling lightheaded too.
    2. Ice: Get some ice on it IMMEDIATELY! The quicker we can get ice on it, the sooner we can decrease the swelling and even soreness that will come in the next few hours and days.

                                                                           i.      It is important to keep icing for the next 48 – 72 hours or more.  Use ice according to the 20/20 rule.  20 minutes on and 20 minutes off for at least 24 hours.

  1. Compression: As soon as you can, wrap the ankle.  An ace bandage is perfect for this.  The bandage should have an elastic feel to it, so it does not cut off circulation. 

                                                                           i.      When wrapping the ankle. Start at the bottom of the foot and wrap up.  This will help to make sure the swelling moves away from the injured area.

  1. Elevation: Get the injured limb up above the heart.  It is best to lie down while you elevate the limb.
  2. Get back to Playing: If you stick to items 1 – 3, you will decrease the amount of time off the field and get back to playing the game you love.

Items 1 – 3 will be utilized for other injures such as:

  1. Muscle strains: Also know as a muscle pull.
  2. Sore muscles from lifting or new workouts.
  3. Knee Sprains: These injuries usually requires you see a DR. right away.  Though you should do items 1 – 3 as you are on your way to DR.

If you want some other ideas on how to deal with acute injuries, email me at rrose@trueap.com.

HAVE A QUESTION FOR ROB ROSE, PRESIDENT OF TRUEAP?

  1. Write it down.
  2. Email it to rrose@trueap.com.

Don’t forget to look for my video blog on this topic.  I will go through some great exercise techniques and exercises for you to try.

Thanks,

Rob Rose