A hierarchy for training Principles and Exercises selection for optimising motor control, force capability and sport performance

Aim of this model Provide DOs/coaches/Contract S&C coaches a “How to” method for progressing athletes Provide a framework to encourage a focus on movement quality rather than load Provide basic principles of competency for each fundamental movement that are true for many variations Ensure athletes enter Pathway with a wide skill set of movements, rather than 1-2 they have over-emphasised

Hierarchy of movement progression Specificity Force Capability Variability – context, speed, fatigue, ROM, Planes of movement Motor Control – safe, stable skill

Hierarchy of movement progression Perform Load Stretch Learn

Stage 1: Motor Learning Aim: Movement Competency Fundamental movement/motor patterns Squat, Hinge, Push, Pull, Brace, Rotate, Jump/Land, Key coaching principles for each Constraints led approach Choose the best exercise to achieve the desired outcome (eg. goblet squat, overhead squat, back squat) learning/challenging/loading

Stage 2: Variability of Movement: Aim: Increase Bandwidth Stretch the bandwidth of the motor pattern Varying Contexts (eg. Symmetric Goblet, asymmetric goblet, front, back, overhead squad) Varying Speed (Tempo) Fatigue (eg. Increased volume, pre-fatigue, circuit) Coaching athlete to maintain principles regardless of context

Stage 3: Force Capability Aim: Increase Size/Speed/Strength Force = mass x acceleration Increase the force capabilities Strength Strength-speed Speed-strength Speed Hypertrophy

Stage 4: Specificity Aim: Carryover to Sport Skills Contraction type Contraction angle Contraction range of motion Contraction speed Decision making Integration into sport skill (Special Strength training) Chaos

Principles of Squatting Key Principles: Squat to depth: hip crease below knee Heels flat Symmetry left to right Knees out (eg. No valgus/knock knees) Neutral Spine Balanced weight distribution

Example Skill: Squat Can we improve skill performance? Maximise Transfer Improve Load, Speed, Workload Interference: Varying types Control: Tempo, Bands, Asymmetry Fatigue: Volume, Circuit Demonstrate Key Principles Have we nailed the principles? Are the principles stable in different conditions? Can we improve skill performance? Can we increase force?

Back Squat, Front Squat, Hex Bar Deadlift, Partial squat Example Skill: Squat Scrum Back Squat, Front Squat, Hex Bar Deadlift, Partial squat Overhead Squat, Front Squat, Back Squat, Hex Bar Deadlift, Banded variation, Tempo Goblet Squat Have we nailed the principles? Are the principles stable in different conditions? Can we improve skill performance? Can we increase force?

Principles of Hinging Key principles: Rotation at hip with neutral spinal posture (hips, shoulders, head) Soft knees Bar stays close to the body Braced trunk

Example Skill: Hinge Scrum setup, Rucking Barbell RDL, Barbell Deadlift, Olympic Lifting, Kettlebell Swing Single leg RDL, Kettlebell RDL, Kettlebell Swing, Dumbbell RDL, Barbell RDL, Deadlift, Banded Hinge Broomstick hinge/Banded hip hinge Have we nailed the principles? Are the principles stable in different conditions? Can we improve skill performance? Can we increase force?

Principles of Pushing Key Principles: Maintain neutral posture (hips, shoulders, head) Finish lift at full extension over crown of head (vertical) or over chest (horizontal) Elbows at 45 degrees (horizontal) Trunk/glutes braced

Example Skill: Horizonal push Hand Off Bench Throw, Med ball throw, Bench Press DB Bench, Incline bench, Bench Press Weighted Press Up, Landmine Press Box Press Up Have we nailed the principles? Are the principles stable in different conditions? Can we improve skill performance? Can we increase force?

Example Skill: Vertical push Line Out lift Military Press, Push Press, Jerk BUKB Press, Landmine Press, DB Military press, Military Press, Kettlebell Press, Incline Db Press Kettlebell press Have we nailed the principles? Are the principles stable in different conditions? Can we improve skill performance? Can we increase force?

Principles of Pulling Key Principles: Maintain neutral posture (hips, shoulders, head) Full Range of motion at arms Elbows at 45 degrees (horizontal pulling) Trunk/glutes braced

Example Skill: Horizontal pull Tackle, Drag, Clinch BB Row, Bench Pull, Pendlay Row, Seated Row, Renegade row, DB Row, Supine TRX/Ring/Barbell row, BB Row, Pendlay Row Seated row, Chest Supported Row 45deg Bodyweight Row Have we nailed the principles? Are the principles stable in different conditions? Can we improve skill performance? Can we increase force?

Example Skill: Vertical pull Tackle, Drag, Clinch Chin Up, Pull up, Wide Grip Pull up Lat Pulldown (Vary grip), SA Pulldown, 45 deg Sa Pulldown, Chin Up, Pull up, Wide Grip Pull Up Lat Pulldown/ Band Assisted Pullup or Chin Up Have we nailed the principles? Are the principles stable in different conditions? Can we improve skill performance? Can we increase force?

Principles of Bracing Key Principles: Neutral spinal posture (Hips, Shoulders, head) Slight posterior tilt of pelvis (glutes braced) Abdominal bracing

Example Skill: Brace Scrum/Ruck Rollout, Weighted plank, Leg raises, Leg Lower, (Upper body pushing/pulling variants) SB plank/side Plank, Rollout, Press Up, Shoulder taps, Leg Lifts, , Bird dog, L-sit, Bear Crawl, Pallof press Plank/Side Plank Have we nailed the principles? Are the principles stable in different conditions? Can we improve skill performance? Can we increase force?

Principles of Jumping/Landing Key Principles: Correct use of arms Full extension at take off Soft, flat footed, balanced landing Cushioning through knees and hips Knees remaining in line with feet, minimal lateral/knock knee movement Maintain neutral spinal posture (hips, shoulders, head)

Example Skill: Jump/Land Acceleration, Cutting, Jumping Bounding, Depth Jumps, Resisted Jumps Multi-direction jumps/hops & stick, varying hurdle heights/directions Jump/Hop and stick Have we nailed the principles? Are the principles stable in different conditions? Can we improve skill performance? Can we increase force?