Step 1

Determind the Objectives of the skill

• Usually more than one objective
• Discuss throw
• throw far
• throw within legal territory
• do not enter front of circle
• Volleyball spike
• Hit hard
• avoid block
• hit in legal area of play (accuracy)

Step 2

Note any special characteristics of the skill

• Nonrepetitive skills - Discrete skills
• shifts from one skill to another
• hit baseball- swing bat then run
• Follow through is a deceleration phase
• Builds momentum from one skill to the next
• triple jump- hop, step, then a jump
• Gymnast on the floor exercises
• Teach each skill seperately
• Add additionall skills & teach the rhythm & patterns when combining multiple skills

Step 3

Watch elite athletes perform skill

• Provides opportunity to see how the skill should be performed for maximal effectiveness
• Video tape & view from several angles
• Most elite athletes show similar patterns when performing a certian skill
• Baseball players start in many different stances; however, just before the ball is pitched, they all get in a similar basic stance

Step 4

Divide skill into phases

• Phase is a connected group of movements that stand on their own during a certain skill
• Preparatory movements & mental set phase
• Setting/aliging your body before the start of the movement
• Does not occur as much in repetitive skills
• Windup/backswing- using antagoisic muscles to windup or make use of the stretch shortening cycle prior to force producing movement phase ie. pulling the arm back before throwing a ball

The greater the windup the greaters the power output

Step 4

Phases contin.

• Force producing movement phase- actual movement of the skill ie. forward movement of the arm during the overhand throw
• makes use of agonist muscle used during concentric muscle action
• Summation of force- sum of all muscle action produce end result regarding power output
• Sequential- shot put or simulataneous-deadlift
• Follow through phase- deceleration phase/braking phase
• Right after force producing phase
• Release of ball, ball punted off of foot
• Shortened in repetitive skill

Step 5

Divide each phase into key elements

• Key elements are vital components within each phase
• the elbow should come back during the windup phase of the overhand throw
• during force- producing phase of a volleyball spike, elbow should reach full extention & wrist should flex in a snapping motion during contact with the volleyball

Step 6

Understanding the mechanical reasons for key elements

• To understand the mechanical reasons why we do certain things during key elements
• Why flex the knee during the swing phase of a spring? To decrease rotation inertia, thus increasing
• Velocity

• Skills continuously repeated; one complete cycle of a skill leads to the next
• swimmer pulls arms out of the water quickly after the stroke- does not brake or dissipate the energy during the follow through

• Skills that are performed under predictible environments
• no opponent
• Same required action/movement every time
• Shooting a free throw in basketball; Olympic style weightlifting; shot put
• Easier to train for because you can create a practice environment that is the same as the competitive event (minus anxiety of competition)

• Sklls performed in unpredictable environments
• Opponents attempt to foil your physical objective
• Softball or baseball you can practive hitting but in a game the pitcher using different velocities, locations, and movement patterens to throw off the hitter. If you can predict what the pitcher will do before the pitch; hitter has a big advantage
• When coaching start with very predictable then add unpredictability

• Abduction of hip
• Flextion of hip
• Anterior pelvic rotation
• O- Anterior illiac crest & surface of the illium just below crest
• i- iliotibial tract

• Extension of hip
• External rotation of hip
• Upper fibers assist in abduction
• Lower fibers assist in adduction
• Posterior pelvic rotation
• O- gluteal surface of ilium, lumbar fascia, sacrum, sacrotuberous ligament
• i- gluteal tuberosity of the femur & iliotibial tract

• Flextion of knee
• Extention of hip
• Internal rotation of hip
• Internal rotation of flexed knee
• Posterior pelvic rotation
• O- ishical tuberosity
• i- upper anterior medial surface of tibia

• Flexion of knee
• Extension of hip
• Internal rotation of hip
• Internal rotation of flexed knee
• Posterior pelvic rotation
• O- ischial tuberosity
• i- posteromedial surface of the medial tibial condyle

• Flexion of knee
• Extension of hip
• External rotation of hip
• External rotation of flexed knee
• Posterior pelvic rotation
• O- ischial tuberosity
• O- lower half of linea aspera, lateral condyloid ridge
• i- later condyle of tibia, head of fibula

• Adduction of hip
• Exernal rotation as hip adducts
• Extension of hip
• O- pubis, tuberosity of the ischium
• i- linea aspera & adductor tubercle of femur

• Agonists
• Psoas
• Iliacus (iliopsoas)
• Rectus Femoris
• Pectineus
• Sartorius
• Tensor Fasciae Latae

• Agonists
• Gluteus maximus
• Bicep Femoris (long head)
• Semitendinous
• Semimembranosus

• Agonists
• Gluteus medius
• Tensor Fasciae Latae
• Gluteus maximus
• Gluteus minimus

• Agonists
• Adductor Brevis
• Adductor Longus
• Adductor Magnus
• Gracilis
• Gluteus maximus

• Agonists
• Gluteal minimus
• Gluteal medius
• Tensor Faciae Latae

• Agonists
• Gluteus Maximus
• Six Deep External Rotators
• Piriforms
• Gemellus Superior
• Obturator internus
• Obturator externus
• Quadratus femoris
• Gemellus inferior

• Flexion of hip
• Extension of knee
• Anterior pelvic rotation
• O- anterior inferior iliac spine
• O- groove (posterior) above the acetubulum
• i- superior aspect of the patella & patellar tendon to the tibial tuberosity

• Extension of knee
• O- Greater trochanter, intertrochanteric line & line aspera of the femur
• i- lateral border of patella, patellar tendon to tibial tuberosity

• Extension of knee
• O- upper two thirds of anterior surface of femur
• i- upper border of patella and the patellar tendon to tibial tuberosity

• Extension of knee
• O- whole length of linea aspera & medial condyloid ridge
• i- medial half of the upper border of the patella & patellar tendon to the tibial tuberosity

• Plantar flextion of ankle
• Flexion of knee
• O- posterior surfaces of two condyles of femur
• i- posterior surface of calcaneus

• Plantar flexion of ankle
• O- fibula, medial border of tibia, posterior tibia & fibula
• i- tendo calcaneus, posterior surface of calcaneus

1. Determine the objectives of the skills
2. Note any special characteristics of the skill
3. Watch elite athletes perform skill
4. Divide skils into phases
5. Divide each phase into key elements
6. Understand the mechanical reasons for key elements

Step 1

Observe the complete skill

• Observe (videotape) from several different postitions
• front, rear, left, right
• Cross reference
• Views change depending on sport
• Running event: side, back, front
• Trowing event/golf: no front viewing

 Step 1

Observe the complete skill

• Observe seveal times during warm up
• Don't concetrate on specific task/phase
• Concentrate on rhythem, flow, body position
• Main goal: get overall impression of athlete's performance
• Look for cues beyond athlete
• Flight path, rebound, skate marks, landing
• Listen for cues
• Footballs, cadence, bat/club noise
• Slapping noise on volleyball

Step 2

Analyze each phase and its key elements

Two ways to approach this task

1. Start with the resule
2. Observe each phase of the skill in sequence

• 1st phase (preparatory): stance, weight distribution, head position, line of vision
• 2nd phase (backswing): weight transfer, position of implement flexibility
• 3rd phase (force produciton): approach/actyal movement
• 4th phase (follow through): notice implement immediately afterward, arm & hand action

Step 2

Analyza each phase and its key elements

• Lloyd- preparatory is more important
• Backward- uses electric contractions of antagonists muscles; greater backward for increased power production during movement phase
• Force production/movement phase- concentric actions of agonists
• Follow through- deceleration of antagonist muscles

Step 3

Use your knowledge of sports mechanics in your analysis

• How does an athelete apply muscular force to produce the desired action/skill
• Assess mechanical efficiency
• Gravity, fricition, drag, air resistance, opposition forces
• Does the athlete have optimal stability when applying or receiving force?
• Wide base, correct CoG (lowered, centered)
• Is the athlete using all the muscles that can make a contribution to the skill?
• Legs, trunk, chest, arms

Step 3

Use your knowledge of sports mechanics in your analysis

• Is the athlete applying force with the muscles in correct sequence?
• Novice throwers use muscles in the arms & shoulders long before leg & trunk muscles
• Is the athlete applying the right amound of muscular force over the appropriate time frame & distance? (impulse)
• Resule: fluid, smooth, rhythmic, graceful, coordinated movement
• Impulse- amount of force over the time period the athlete applies it
• Video good & short arm throw- decreases impulse via less time under tension; possibly decreases summation of force

Step 3

Use your knowledge of sports mechanics in your analysis

• Is the athlete applying force in the right direction?
• eg. arms not pushing directly behind CoG of shot
• Is athlete correctly applying torque & momentum transfer?
• Generate & control rotation
• Momentum transfer from arms & legs actions at takeoff
• Is athlete decreasing rotary resistance to spin faster & increasing rotary resistance to slow spin?
• Spin faster <--> decrease rotary resistance (rotary inertia) <-->pull body in toward axis of rotation
• Extended body postitions oppose spin/rotation

Step 4

Selected errors to be corrected

• Decide the sequence to follow to correct errors
• major vs. minor errors
• minor errors much more noticeable for elite athletes
• Want to correct everything, need to prioritize
• Choose the one that most adversely effects performance
• Pay close attention to stance & body position
• Everything else starts from here

Step 5

Decide on appropriate methods for the correction of errors

• Connection between sport mechanics & teaching
• Maximize saftey (eg. spotters, crash pad, foam, ect.) Remain positive & praise good effort
• Don't use technical jargon if not necessary
• Short, simple, easy to understand instructions

Step 5

Decide on appropriate methods for the correction of errors

Steps in error correction

1. Seperate the phase that contains error
2. Break the phase into key elements
3. Design a practice/activity useful for teaching correct movement
4. Perform movement slowly, noting key body positions
5. Increase speed, put back into phase
6. Attempt complete skill

• Running
• Swimming
• Jumping
• Throwing
• Striking
• Kicking
• Swinging
• Rotation
• Balance & Stability
• Arresting motion
• Pushing, pulling, lifting, & carring

• Sprinting
• Freestyle
• High jump
• Javelin
• Baseball batting
• Football punting
• Clean & Jerk
• Back giant
• Somersault
• Judo hip throw
• Judo breakfall

Running Skills

• Stride length- amount of forward reaction force from the earth as one pushes back against the earth (Newton's 3rd Law of Motion)
• training- running with a parachute
• Stride frequency- number of strides/unit of time
• Running downhill
• Unsafe pulled by a car
• Sprinters- decrease rotational inertia via flexxing arms & legs
• Sprinters & long distance runners- relax most muscles not involved in movement eg. face, neck, shoulders, hands. Tense muscles increase metabolic demand & can restric muscles

Swimming

• Stroke length- distance each stroke pulls or pushes in the water, stretch limbs far to increase stroke length
• Stroke frequency- strokes/unit of time. The faster the better unless jeopardizing stroke length
• Minimize fluid friction forces- Holding entire body horizontal decreases surface & form drag
• Decrease surface drag- smooth body surface, shave body
• Decrease wave drag or water pilling- up in front of swimmer. Decrease up & down motion in water. Avoid thrashing/splashing of arms & legs in the water

• Greater thrust against the earth = great propulsion form earth (Newton's 3rd Law of action reaction)
• Lower CoG increases time in which active leg can produce force against the earth
• Summation of forces- plantar flextion- knee exension- hip extension- shoulder flexion
• Greater the velocity at take off = greater the height of jump

Throwing

Striking

Kicking

• Stimulates cracking of a whip called- kinetic whip or kinetic chain
• in sequence- at first larger muscles generate momentum by overcoming inertia of larger body masses via pushing off of the earth
• chain event, the momentum is passed onto smaller muscles that move less massive body parts
• Force exerted through entire ROM
• Very important to have a windup/backswing

Pushing

Pulling

Lifting

Carrying

• Clean & jerk
• summation of forces- muliple body segments & muscle groups exert simutaneously not sequentially

Swinging

&

Rotating

• Back giant
• downswing stretch body out as far as possible. This further displaces CoG from axix of rotation/high bar thus allowing gravity to exert greater torque
• upswing- flex hips & shoulders to pull CoG closer to axix of rotation thus reducing deceleration due to gravity

Swinging

&

Rotating

• Somersaults
• Eccentric force during rotation in the air is increased via slight lean forward prior to take-off
• Rate of spin or angular velocity can be increased by pulling legs & arms in (decreases rotational inertia) or decreased by extending arms & legs out (increasing rotational inertia)

Balance

&

Stability

• Judo player attempts to disrupt balance & stability of opponent. Opponent must lower CoG & widen base of support
• Player pushes & pulls to get opponent off balance. Opponent must perform opposite aciton to counter ie. push when they pull
• Player attempts to take away oppositions stability by rotating him/her around an axis of rotation ie. foot, hip, shoulder. Once in the air, which harder to throw: tall or short person? Look at torque
• Leg sweeps also destroy opponenet's stability

• Judo breakfalls
• catching, landing, slowing down & stopping are all examples of arresting motion
• Arresting motion- when two or more objects collide
• Safest is applied over a long distance & timeframe
• Largest surface area as possible
• Judo falls use side, entire length of one or both arms, entire length of leg & feet. Increases surface area