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

2. 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

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

4. Hierarchy of movement progression
Perform
Load
Stretch
Learn

5. 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

6. 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

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

8. 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

9. 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

10. 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?

11. 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?

12. 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

13. 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?

14. 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

15. 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?

16. 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?

17. 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

18. 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?

19. 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?

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

21. 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?

22. 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)

23. 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?