Here are some of the issues and drills that we focused on in today’s coaching academy.
Warm Up Notions
Warm ups should not focus on “old fashioned” and ” immature” outcomes such as increasing core temperature or switching on energy systems. Pretty much anything can do that: shopping at Iceland, queuing at Mcdonalds….
Whether you decide to structure your warm up as a game or skill development, the principles are
Order, Control and safety. The space you teach in is wholly your responsibility to manage, You need to be able to place your participants in order, stop and start them, direct and line them up. Later on in your wod they will be flying around between bars, on boxes through rings. They have to see you as a Ring master.
The second group of principles are ethos, functionality and skill. Crossfit, and all aspects of Crossfit London is about adding and enhancing the skill set of our clients. We do not run skill-less aerobic WOD’s. A relentless diet of shortened range bodyweight exercises, and gentle jogging is not what we do. Our clients learn to control their bodyweight in different planes and learn to manipulate heavy weight properly. Today they may be deadlifting, in the real world, you may give your clients the ability to drag an unconscious partner out of a burning house.
It’s easy to go to one of the park-based “lets pretend to be a soldiers” workouts, sold to the undiscriminating or those not astute enough to recognise quality of movement:
The final ingredient of our warm ups are “fun”. But understand this, it doesn’t have have to be Fun to be Fun; if the people who come to us don’t like deadlifting, or Olympic lifting or running or rowing or basic gymnastics, don’t add finger painting or shadow hands to cover up the fact that this is what we do. Some people want boxercise, bicep pumping and Zumba. God bless them. It’s just that we don’t do that.
Of increasing importance is class scanning. In a class where 8 people are throwing weights around it is essential that the instructor keeps his tuition broad and inclusive, but also keeps their eyes on “everyone”. In many ways this is the same as basic life guarding: you need to keep yourself on the move and keep everyone in eyesight as much as possible. Sometimes a difficult task.
In future sessions we will be drumming our scanning hierarchy into every lesson plan: in order, when running a wod your priorities, in order are:
1. Client safety e.g. class organisation, equipment usage, technique issues (rounding back, etc.), ego issues
2. Requests for coaching assistance e.g. bands
3. Technique as it relates to client efficiency e.g. shouldering the push-press, early arm bend in the SDHP
4. Workload adjustment e.g. scaling, reducing weight, etc.
5. Encouragement and ‘motivation’
60/30/20/10 Teaching Rule:
increasingly this rule is going to be thrown about in coach assessments.
In basic form, teaching is not about throwing it all out there. Physical skills are broken down by you, possibly against this template. The starting position, the ending position, the transitions: Once you have reviewed the skill you want to teach you break them down into drills. or practises that your learners will do.
In short, from an assessors and our clients point of view, clients need to be doing a drill every 10 to 30 seconds. If you are gassing on for longer, the chances are that you are loosing the plot. Our clients come to learn and be physically challenged. not listen to people motor mouth.
That said, each drill you set is a carefully thought out practice that develops the learner, introduced through a tested set of instructions, a well performed demonstration if needed, and supporting cues.
This is a basic rule and i can recall many discussions in class where perhaps a lecture style discussing a particular point is needed: But, be aware of the basic rules first!
Put simply, Crossfit London coaches are elite teachers and our aim is to help you develop a unique skill set.
Hang on yo your hats. This is just scratching the surface.