Focus, Self-confidence and Self-control Transfer of Teaching Techniques from a Taekwondo Den into the Regular Classroom

ACNOWLEDGMENT

I would like to thank all of my Taekwondo family for supporting this
research. Special thanks to Master S. T.K and Master Instructor M. W for
all their teaching and implementations of reinforcing values and rules
essential for a peaceful world and creating sound minds in sound bodies.

Abstract

This research describes teaching sessions of Taekwondo in a training
hall and analyzes different types of interactions between the students
and the teacher. A group of 5 children between the ages of 7 and 14 were
observed. The children were observed for a period of five weeks. Audiotapes
and field notes of all the verbal and nonverbal moves were recorded. Parents’
surveys and children’s public testimonies during the Black Belt testing
were also used as data supportive sources. Memoirs of the researcher’s
own three years’ experience in the same training hall were recorded. A
comparative microethnographic analysis was applied to find relationships
between the teaching techniques applied in the training hall and the possibility
of transfer of applicable strategies into the classroom. The objectives
of teaching Taekwondo were observed and examined as relevant assets to
the study. Evidence shows that techniques used in the training sessions
promoted and supported behavior that could be transferred into the regular
classroom in order to enhance successful academic performance as well
as social emotional behavior.

The Study

Taekwondo, one of the oldest martial arts in history, has seen many centuries
of followers and practitioners. Based on cultural philosophies and mental
disciplines, this Korean art became known worldwide in the 1950s and developed
into a discipline and greatly appreciated sport. With the last Olympic
games held in Sydney, Australia in 2000, the first Taekwondo competitions
were introduced (Be11, 2002). Literally translated, Tae means foot, Kwan
means hand and Do means art.

This art (do) according to matialartwebsites.com has been linked to positive
children’s behavior improvement. Students who are seeking physical strength
are also in for additional psychological benefits as suggested by Dr.
Kent (2002), the founder of a Taekwondo school. From a three-year experience
in the training hall, the researcher’s own experience supports the claim
that this martial art helps to reinforce some of life’s valuable lessons
such as perseverance and self-control, and helps improve physical and
mental well being.

Research in this field has been quite abundant, but mostly in its association
with physical fitness. Studies on children involved in Taekwondo training
have mainly focused on physical changes; particularly coordination, flexibility,
strength and muscular conditioning benefits. Researchers such as Bell
and Chang (1993) closely examined the effects of this martial art discipline
on personality traits and found a high correlation between Taekwondo and
the improvement of self-esteem and confidence. Their participants also
realized that this martial art enhanced not only their physical status,
but also their mental well being by decreasing anxiety and increasing
responsibility, commitment, and perseverance.

Several researchers have focused on educational issues. Matos (2000),
in her book, studied the effects of this martial art on children with
attention deficit disorders. She believes that one serious remedy for
such behaviors is involving the children in martial arts and the discipline
of using the body and the mind in synchronization. Hunter (2002) worked
with many generations of persons with severe behavior disorders by applying
the discipline of martial arts. Hunter found a correlation between being
involved mentally and physically and improving attention related disorders.

As the researcher, a teacher by profession, got involved in this martial
art, the issue of teaching techniques and transfer of practical methods
into the regular classroom became of great interest. As schools are moving
towards total inclusion, it would be helpful to view the process that
takes place in the training hall and the possibility of transferring its
techniques into the classrooms. Consequently, this research would address
the following questions:

1) What are some of the techniques and objectives of teaching used in
the training hall?
2) How do these techniques improve focus in the children’s behavior?
3) How do they improve self-confidence and self-control?
4) Can these teaching techniques be transferred into classroom situations?

METHOD

Design

This study consisted of observations and endnotes, audiotapes of lessons,
surveys drawn from the parents, as well as public testimonies of two of
the students. Moreover, the researcher collected a file of handouts and
letters written by the Master to the students along with all the other
schedules and announcements involved in the sessions. The researcher explored
the interactions and analyzed the teaching style in order to determine
the effects of Taekwondo on the general behavior of children. These details
were used to develop some theoretical perspectives (as suggested by Patton,
2000).

Data collection and management

Since the researcher’s history with this particular training hall had
been long, measures were taken to promote accuracy on a daily basis. Prompt
recording and analytic memos were written daily. Observations were focused
on:
1. The actions during the test: primary source based on his own observations
2. The behavior and demands during lesson giving (as teachers) in class
(primary source based on his own observations)
3. The behavior coming in and going out on a daily basis (primary source
based on observation)
4. The behavior in a demonstration: based on occasional observations
5. The behavior in a championship tournament: based on memory of researcher

Additional data came from the following sources:

1. Surveys from parents intended to validate the benefits of these martial
arts, if any.
2. Documents that are distributed in the form of handouts related to activities
in the school. Some examples are: the request of the Master to check the
student’s academic performance, their chores and duties at home, their
service to the community, etc.
3. Testimony for Black Belt testing: primary source (public speech).

Other school documents or handouts mailed by the Master to the students
were also included. All these colleted documents were examined based on
Bogdan and Biklen’s ethnographic strategies (1998).

Triangulation

With the variety of sources, surveys, handouts, fieldnotes and verbal
discourse between the Master and the students, their actions and their
testimonies, the within process triangulation or as I would call it, embedded
triangulation would insure the validity of this study. It is also important
to mention that the use of participants had a dual function: mainly to
collect data, but ultimately to create a focal point for the researcher
as a synthesis to the data being examined.

Data Analysis

All audiotapes and field notes were transcribed using microethnographic
procedures as recommended by Ochs (1979) and by Bogdan and Biklen (1998).
These transcripts were recorded using pseudonyms for all participants.
The focus was on the type of instruction the Master gave and the type
of response the students were expected to produce.

Analyzing data yielded an ethnographic approach to coding and interpreting.
Content analysis was also applied to find categories and patterns in the
verbal as well as the nonverbal discourse of the Master and the instruction
given. Responses from the parents’ surveys were also used to prepare conceptual
categories related to the benefits of Taekwondo and the way they are introduced
in this particular discipline. Documents related to activities in the
martial arts school were aids in bringing focus to the important aspects
of this discipline and the basis of its philosophy. The purpose of such
analysis would also ensure the development of categories of recurrent
behaviors and hopefully generate patterns relevant to the research.

From a convenience sampling, the data shifted to an intensity sampling
where all the elements in the environment contributed to items supportive
of the research. There were various sources of data that were intertwined
and closely related to form a supportive background to the research questions.
As Patton (2003) warns “But the documentation could not have made
sense without the interviews, and the focus of the interviews came from
the field observations.”(p 307).

The training hall

The Taekwondo school is located in a suburb in Northern Kentucky serving
a population of 20,000 inhabitants. Being in a commercial center, it serves
a large area of middle socioeconomic class inhabitants. The school is
a rectangular bright hall with a red carpet in the center of the floor,
and a long table at the end. Covered with a velvet carpet that hangs to
the ground, this table serves as the Master’s quarter. On the mirrored
wall behind the Master’s table, two big white boards are hanging. On the
first board, the “Ethical rules” are written and on the other, the
“Tenets of Taekwondo”. Next to the boards, there are two flags:
the American and the Korean.

On the adjacent wall there is another bigger board with all the moves
and steps written in Korean and in English. This wall is also half covered
with mirrors. In the corners of the room, there are protection gears as
well as kicking and punching bags. In only one corner, there are some
shelves where stray belts and clothing are stored. Along the wall where
the entrance door is, there are six chairs and a bench for spectators
and visitors’ use.

Participants

The researcher focused on a group of five children ages 7 to 14. These
children have been part of this school for a minimum of 16 months and
attend the same schedule: Tuesdays, Thursdays and Fridays on a regular
basis. The observations lasted for one hour each, based on three times
per week for a period of five weeks. It is also important to note that
the researcher has been part of this school for the last three years and
that some of the fieldnotes are also based on memory of repetitive events.
Participants’ parents were given surveys to fill out pertaining to the
benefits of Taekowondo and their child’s development (Appendix A).

RESULTS AND DISCUSSION

The results of this study are organized around the issues related to
teaching methods, environmental settings , and the affect of the students
with the most salient being: focus, confidence, and self-control/obedience.

Focus

Limited Verbal Stimulation

The concept of focus is one factor that characterizes this data set.
Focus means that students are expected to stay on task, physically and
mentally, until completion. The parents unanimously touched upon the concept
of focus. One mom declared: “My son seems to stay focused better
than previously. Still has problems but much better than before. Still
stays better focused on homework and things he is doing”. Trying
to find threads that led to the reinforcement of focus in children, observations
indicate that a certain routine characterized the sessions. To better
understand the systematic pattern of representations that occurred, the
following will describe a typical day at the training hall.

Children scattered around while adults waited for the line up to get
organized. The voice of the assistant instructor, clear and firm, indicated
the beginning of the session: “4:30 class! Line Up!” .The hands
of the clock pointed at exactly the time announced. One call was the trigger
for the scurrying around of the children trying to find a place on the
lines indicated by a blue tape on the red carpet. Since ranking is an
important feature for their lining up, children focused on the belt colors
to place themselves in the line. To the right, all the higher belts lined
up starting from the Black to the red, the blue, the green, the yellow,
the white and finally the no-belts. Regardless of the age of the students,
the belt color is the only indicator of the ranking in line. In the case
of big students obstructing the view of the others, some mild rearrangements
are done by the instructor to allow both instructor (or leader of the
session) and students to see each other at all times. The second call
sounded out: “Turn around, uniform check!” which resulted in all
students looking at their uniform and checking if their belts were all
right and if all was tucked in properly. Again visual and mental focus
was diverted towards the self- check. “Close eyes for meditation!”
At this sound, spectators and all in attendance were relatively quiet
allowing for a calm atmosphere for focus to be established.

Young and old, big and small, females and males, were all unified with
one move, all on their knees, their eyes closed and in silence. A minute
later, the instructor’s voice sounded again: “Open eyes! Chariot!
Kenai!” Everyone opened their eyes, bowed and stood up. All eyes were
focused forward onto the instructor waiting for him to dictate the next
move. Day after day, one can observe the same routine with hardly any
change except for the leader of the session. Depending upon the availability
of higher belts, the leader of the session is chosen by the assistant
instructor. The Grand Master as well as the assistant instructor are always
present and available.

Imitative behavior. Self-checking

The session continued with each move being uttered verbally once, and
the students following through based on the imitation of the leader of
the session. One wrong move meant that all had to wait till that student
straightened their stance. Each move was called once in English and twice
in Korean at which point the students would repeat verbally twice and
then execute the move. There were no interruptions allowed during the
actual process unless of an emergency. There were no allowances made for
any type of interruptions that were not directly relevant to the moves
executed at that time. lf a student was not attentive or not looking at
the instructor or the leader, the Grand Master would remind them to move
their eyes back on target with a simple remark: “Where are you looking,
you?” If a student’s stance were wrong, the instructor or Master
would say: “What stance? Look!” With warm-ups, and basic motions,
twenty minutes had gone by and everyone would still be focused and moving.
“Chariot! Kenia! One minute break.” shouted the leader. Students
shook hands with the leader thanking him for this part of the session
and went out for water and a minute of fresh air.

The minute was up and all came back upon hearing the call of the leader
again: “Everyone, line up!”. For this segment of the session,
students lined up seated along the rim of the carpet. This time they sat
perpendicular to the Master’s table. Children checked on their seating
order following the ranking and crossed their legs while on the line.
If children were talking it would go on briefly until the Master uttered
the first sounds: “Black belt line up!” Then silence reigned
one more time. If ever a child would speak and not pay attention, the
Master would order him/her to be quiet but if this type of behavior persisted,
then the Master would order: “Push up ten times!” The child would
execute the push-ups and verbally repeat what he/she should have been
doing: “I am quiet.” If that behavior persisted, the Master
would require that they leave the training hall and come back after a
few minutes or when he permitted them to. If they were too young to be
left alone outside, he would ask them to sit by him, alone in front of
the group. Such types of punishment were very consistent but hardly ever
administered, as children seemed to follow rules to avoid such confrontations.

When orders were called, students executed. When the Master interrogated,
students answered with: ”Yes Sir! No Sir!” When he asked a question,
he expected a simple positive or negative answer. There was zero tolerance
for any lengthy or hesitant “I am not sure” and “I don’t care”.
If the child was really too young, the Master would say: “I talk
to parents” and that would solve the timely question. During all this
activity, the children would be totally focused on the proceedings of
the session.

Physical environment: Memory oriented

The simplicity of the physical environment of the training hall consisted
of limited visual aids and visual stimuli. The human element consisted
of the student body, the Master and instructors, and finally the visitors.
However, focus on the self and the instructor or the leader were the keys
to all the activities. At times, when spectators would be noisy or talking,
the students were not actually permitted to pay attention to them. If
a child’s gaze would wander off, the Master would catch it and would remind
the student again by asking them to repeat what had just been said or
done. One salient feature of the training hall was the obvious fact that
there were limited visuals to divert the attention of the students off
the instructor. The hall has one wall with mirrors and one wall where
all the white charts with terms in English and in Korean were written
in big script for everyone to see. The students were expected to memorize
these terms within the first six to eight months of their training. Besides
these two walls there were no other visuals. Children either stared into
the mirrors or just straight ahead. With limited verbal and auditory stimulation
and limited instruction, these children appear to have the ability to
keep their focus and carry through the session without any complications.

Duties in the training hall and at home

While answering surveys, parents conveyed similar ideas about the effects
of Taekwondo. They all mentioned the fact that their children had acquired
more focus, knowledge, and responsibility and stayed longer on tasks.
A mom wrote: ”The strength of Taekwondo is in developing physical fitness,
discipline, and concentration. The home chores chart promotes tranquility
at home and helps children focus on their duties and homework”. By
mentioning the home chart, she meant that Taekwondo teaching did not stop
at the threshold of the training hall but went beyond it to the home and
the society to which the student belonged. The home chart is one of the
handouts that the Master actually sends home every month. It is a list
of all the items that children are encouraged to accomplish as duties
at home and at school and in the environment. It is the Grand Master’s
plan as a follow-up technique of the disciplining of the mind as well
as the body. These charts show chores the children are supposed to carry
out at home, to help their parents, obey the rules of the household, and
do their homework. For this particular mother, this chart seemed to assist
her in keeping things under control. When the children completed this
chart monthly, they would bring it back and receive a green star as a
reward in front of the student body.

In order to insure continuity of completing duties and achieving focus,
the Master has the training hall set-up in a way that is intended to promote
helping students to become responsible and focused. The first duty the
children needed to attend to as they entered the training hall was to
1) bow, 2) take their shoes off, 3) pickup their student form, 4) and
head directly to the assistant instructor and the Master. Then they would
hand in their form for absence using both hands and bowing to the Master
who would usually be sitting at his rectangular table, parallel to the
mirrored wall. Observations reveal the speed at which all these routines
were learned. Some children would go on to do some stretches or if they
were too young, they would find an adult to cling to or talk to. Those
who would come in with their parents or caregivers would just sit by until
the session began. During each observation conducted, I saw the five subjects
with their parents and their instructors. Once they entered the training
hall, parents never interfered with their children nor the Master, unless
for some urgent business. Parents also seemed to understand the rules
of the game and knew how to delegate power to the Master once in his training
hall. They behaved like the rest of the students, for example, they would
take off their shoes as soon as they entered the hall and would not step
across the red carpet that was only meant for the students.

Respect was another factor that was greatly displayed in the training
hall: respect of students to each other, to the parents, the spectators,
and finally the things available in the training hall such as punching
bags, mats, and sparring gear. In all cases and at all times, one way
of showing respect to the Master is that whenever he came into the training
hall, and regardless of the group’s activity, everyone stopped and turned
facing the Master, bowing and shaking his hand with a greeting. Courtesy
was exhibited in many ways by all the present in the hall. Parents have
learned to bow to the Master too and did so when appropriate. They had
also learned not to interfere and to keep to a minimum, the level of noise
and distraction while waiting in the training hall. As for the students,
the lower belts have learned to bow for the higher belts or for the Black
belts, to listen to their teachings, and to respect their elders.

Among other duties, students were supposed to help the younger belts
acquire the routine of respect and the duties of the training hall. In
some instances, when the first afternoon group came in, one of the students
would take the responsibility to vacuum the carpet and turn the fans on
to freshen up the place. There was also a strong feeling of a tightly
knit family gathering in the training hall that was more than just a Taekwondo
school for learning. As one of the students involved in this study testified
during his black belt test: “Master K. made us feel like a family
and I like it when we help out with setting the hall for the parties and
the Christmas events. I also helped my Mom in buying stuff for the Christmas
party last year and I like that”. Sharing responsibilities and taking
part in all types of events that the Master provided in his training hall
made the students feel like one big cluster with equal opportunities of
leadership. When traveling to tournaments or demonstrations, the Master
delegates duties to all and assigns tasks in a way that makes students
feel responsible towards themselves and everyone else in the group. One
way of being in a group is staying together in one hotel or traveling
from the training hall in a carpool. When the students reported to others
about their experiences, there were signs of having had a great time and
a valuable experience.

Confidence

General knowledge

Another salient feature of the data, especially collected from the surveys,
was the issue of confidence. Parents mentioned that their children (3
out of 5) who started as very shy children can speak up and talk in public
and are showing signs of confidence. One mom declared: “He has more
confidence and shows responsibility and knowledge at home and at school”.
Another parent declared that there has been a gradual increase in responsibility
and knowledge. A third parent wrote: “During the last parents ‘ conference,
the teacher told me that my daughter has changed drastically this past
year. She is strong and shows confidence in her work”. Another tangential
testimony of confidence was displayed during the black belt testing of
two of the students included in the study. For this promotion, every student
has to prepare a public speech telling about his or her history in the
training hall with all the activities and the participation that would
have taken place. In the testimony, one student said: “I was very
scared when first started, because everyone was bigger and stronger than
I was…but now I am more confident and am not scared of learning new
things…At school my grades are better”. Both students indicated
how well focused and confident they had become and attributed these results
to the discipline of this martial art.

According to the students’ testimonies, public performances and demonstrations
at schools and in different locations have helped them tremendously. They
have actually become more confident and have acquired a great amount of
knowledge. As a matter of fact, this testimony itself was a public speech
and both students were speaking out loudly and assertively. Their participation
in demonstrations and exhibits as well as in tournaments has shaped their
self-esteem and self-image, according to some parents’ declaration.

Another aspect of the Taekwondo experience that seems to foster confidence
is the experience of teaching that all students eventually have a chance
to lead. Once a month, the assistant instructor would choose a leader
for the session to teach. One of the students mentioned the pride he took
when it was his turn to teach: “I feel great when I can teach the
class, it makes me proud”. Another parent also declared: “I never
thought I would see my child teach the class and he loves it now”.
The Master sometimes chooses a leader to teach the class on an hourly
basis. Regardless of the age of the child or the students, the belt one
carries determines one’s seniority and thus the privilege to teach goes
to that individual. This feature of the session has been a great help
in building confidence in the students. Leadership, clarity of directions,
teaching skills are all segments of this experience in the training hall.
When a student teacher faces the others and gives directions, the imitation
of the actual physical move has to be mirror imaged. That too requires
a tremendous amount of focus and confidence. It also requires that the
student teaching take care of the beginners and give them a special assignment
or assign other belts to take care of them. There are also instances where
the children play the role of judges as they are observing the higher
belts performing their forms, their breaking techniques, or their sparring
competency. They have to give scores and be fair as well as show evidence
for their own decision.

Self Knowledge

Verbal clarity and identity assertion were coded as components of confidence.
These two factors were also observed while training in this school. I
have observed the students standing up and answering the Master when being
asked questions. The Master’s message is obvious all throughout the sessions.
To start with, he always encourages pupils to introduce themselves to
each other and to the new members. He also demands that they speak up
in front of a public and express themselves clearly and loudly. If they
sounded whiny, the master would imitate their sound, and students would
actually laugh at it. Day after day, sessions had been conducted with
many spectators in the audience. Parents, visitors, occasional curious
individuals would stroll in to see what was happening. Most of the time,
during my observations, it felt like each session was a public performance,
and one had to be at one’s best to promote oneself and this art.

While testing, introducing oneself meant that the student would state
one’s age, the length of training in the hall, and introduce one’s family.
This exemplifies self- knowledge and the acknowledgment of one’s personality
and presence. While demonstrating in other locations, students are encouraged
to state their name, their martial art school and their Master instructor’s
name and school address. All this information is an assertion of the identity
of the student in Taekwondo. It is almost identifying oneself with a group
or a family. Students also must memorize their Master’s history and all
his achievements. For example: my master is seventh Dan in Taekwondo,
seventh Dan in Hapkido, and sixth Dan in Judo.

Knowledge was also an observed and coded component of confidence. Knowing
the Taekwondo terms both in English and in Korean is also part of the
training of Taekwondo. Memorization is enhanced by repetition and everyday
routine. Students seem to demonstrate pride when they are able to say
such foreign sounds without even knowing how to write or read them. Once
well acquired, one of the objectives of Taekwondo is teaching the students
a sense of honest and integral leadership. In the training hall, and on
the wall, there is an automatic message strip that comes on and fades
away, all throughout the sessions. The sign reads: “Yes I can attitude”.
It is the Master’s biggest objective and perpetual plea during the lessons.
One would hear him saying: “No babies here! Yes I can! Yes, I can!”
Students are then asked to repeat and assert that they actually can and
he encourages them to try and promotes achievement in the hall and at
home. With this leadership, students begin to understand their capacities
and try to achieve higher goals.

The Master never forgets to include the student’s personal information
in the monthly newsletter he sends to his parents. He acknowledges birthdays,
achievements, and rewards of good performance in school. When a child
brings a report card, it is read aloud to everyone and the Master rewards
the student with a blue star. Award giving is also a ritual in the training
hall as the Master recognizes the good deeds of the students and encourages
them through words of praise. There are different colored stars for different
achievements and promotions in the school as well as the Martial arts.
Students also are encouraged to share the extracurricular activities they
are involved in: music, art, sports and others. For good achievement,
rewards are always awaiting and stars are given out as acknowledgements.

Physical strength

While reinforcing all the mental disciplines of Taekwondo, physical strength
is another display of observed confidence and perpetually the target.
The first items to be memorized in the training hall are the physical
benefits of the martial art: ” One can develop good coordination,
build strength, increase flexibility and improve cardiovascular conditionings
”. These benefits are written in large print on the board on one of the
wails. Once memorized, the Master insures the repetition of these benefits
in order for the students not to lose sight of the objectives and reason
of their presence in the training hall. Moreover, as children are acquiring
all these benefits, parents have commented on other aspects of their children’s
development. One mother said: ” my boys have more endurance and show
strength.” Some parents noticed the immediate change in weight of
their child who was a bit overweight.

Beginners from day one join the entire group in stretching and jumping
and kicking as well as breaking boards. Then, immediately, peer teaching
and coaching is put in practice. During the observations, one sees children
imitating other older belts and trying steps that are even harder than
their own level. These aspects are the supporting aids that the Master
uses in order to promote confidence and strength in his students.

Self Control and Obedience

With the discipline and the tight regimental approach in Taekwondo comes
confidence that I have classified under self-control. Most of all, one
would speak of self-control as one’s knowledge increases about one’s own
powers and strengths. One of the parents actually declared that her child,
who used to cry and moan about every little fall or gash on the knee,
has become stronger and acts more like a grownup. Another mother wrote:
“my children used to fight and hurt each other. Now, they understand
that they should not be doing that. They also know the difference between
play and causing real pain to each other”. In practice, the Taekwondo
sessions daily end up with a review of all the rules that govern the martial
art of Taekwondo. One can hear the students yell:

Ethical rules
Loyalty to nation,
Obedience to parents,
Confidence in friends
Don’t retreat from enemy attack
Refrain from senseless killing
Tenets of Taekwondo
Courtesy,
Integrity,
Perseverance,
Self-control,
Indomitable spirit,
Sound mind in a sound body.

It is the Master’s final message that he usually sends with the students
before they leave the training hall. These rules are to be practiced not
only inside the training hall but also at home and in the student’s environment.
While teaching students to spar, rules are extreme and stringent. Students
are not allowed to hurt each other, but to demonstrate fighting styles
with knowledge. The rules are to be followed and kept. From the surveys,
a parent wrote: “my children are able to listen to me and keep from
bothering each other as tranquility is restored at home with the rest
of their siblings”. In the hall, children keep their hands to themselves.
They are not allowed to play rough or use what the Master calls “horseplay”.
With this type of discipline emerge self-control and positive attitudes
towards other human beings. Respect, knowledge, courtesy, awareness are
all foci of the Master’s teaching, and are crucial ingredients for self-control.

Acquisition of physical and mental powers promotes confidence and self-control.
As children start learning their breaking techniques, the Master always
urges them to stay modest and humble. Breaking the wood seems to have
a great effect on children. It informs them that they are becoming stronger
and stronger. However, the Master resents boasting and actually makes
fun of people who do so. One would hear him say: “No show off time!
Humble you stay!” Though children are always showing excitement when
they do break wood, the Master is always requesting that they first try
their level without boasting. He also urges obedience to the advice of
higher belts. He says: “No big head!” For techniques like Judo falling
and the use of self-defense, the Master talks to parents about the dangers
of simple mistakes causing severe and tragic physical damages to students.
He always advises that students never try these techniques alone until
they are able to perfect the motions and till the Master agrees that it
is permissible to do so. The Master always talks to parents and greets
the parents at all times. This act seems to keep the parents involved
in all their children’s progress regardless of the student’s age. With
this, he insures obedience, promotes self control and urges the focus
of the students

Implications and Discussion

The first implication is the revival of confidence in the physical education
hours spent at schools. For some children, these would be the only hours
they spend actively involved in sports and other physical activities.
Parents in modern societies, who are busy working, find it hard to accommodate
their children after school in activities that would promote a healthy
body. First, it is time consuming and secondly it is costly. Thus less
and less time is allotted for such physical fitness. Looking at this martial
art would revive the confidence of building a healthy body for healthy
living. Physical education teachers themselves would regain confidence
in what they are promoting in making of “sound bodies” and thus
“sound minds”. In one of the dominant websites of academic Taekwondo
(www.academictaekwondo.com), the martial art program has been adopted
by the academic curriculum and the outcome has had a phenomenal effect
on the mental and psychological benefits of students. Parents and educators
have testified to its effects on children and the possibility of incorporating
it in the regular classrooms. Keeping the objective clearly afloat, the
academic curriculum would then stress this vital component for the healthy
development of the students. To start a day with some recollection, some
physical fitness will undoubtedly create a great predisposition for the
process of learning and acquisition.

Another psychological implication of practicing martial arts is the promotion
of values. Knowledge, perseverance, self-confidence and encouragement
would be greatly promoted and reinforced through such teaching strategies.
It might be helpful for teachers to use the “Yes I can attitude”
motto as a great concept to promote confidence and increase academic production.
By reminding the students that they are able to promote themselves and
that they are capable of reaching higher levels constantly and by showing
them the way to success, teachers may be able to promote higher learning
and create better individuals for future employment. Though this might
appear totally behavioristic, the reward system applied in Taewkondo never
seems to fail. A simple word of praise, a pat on the back, a star could
go a longer way than just criticism and undermining students’ achievement.

Though studies on academic performance and their relation to Taekwondo
have been minimal and hard to locate, some techniques might be worthwhile
trying in classrooms. Creating reasons for learning might give a concrete
meaning in the real life application, for students as they try to understand
and learn about a certain subject matter. Self-knowledge and general knowledge
ensue from above practices, as students become leaders in their fields
Another possible activity for application in the classroom is applying
teaching roles to students that might also become a very helpful aid in
the learning process. Regardless of the capacity of the child, the experience
of leadership seems to have helped students in the training hall. The
logic is that if students do not know what it means to be a leader they
will never know the skills they need to become one. Thus making them leaders
occasionally gives them a sense of accomplishment and creates a great
learning opportunity especially for those whose self-esteem is suffering.
Galea (2001) emphasizes the benefits of Taekwondo on the self-image and
self esteem of the individuals. This helps to promote success by promoting
self-esteem and self-respect.

Setting up of the classroom in a way where the visual stimulation would
be limited and only what needs to be memorized is visualized may also
be a great feature to promoting focused learning. The use of organizational
charts and the application in the classrooms of related skills can also
be a great guide to students. Reminding students of their duties at home
and in the society might create continuity in their lives where they become
representatives of their own learning and their learning establishment.
Consequently, it might promote the personality of the child by reminding
them that they represent their knowledge at all times in the society.
A related issue is the example of imitation and duplication of teachers’
behaviors.

Finally the constant visual reminder represented by a written rule on
the board might also be helpful. Respect of others, of nature and of society
is of great value. It is a great tool for the improvement of relations
in the classroom and outside. Self-control, courtesy and humility are
additional values that our students might need to manifest and to apply
for reaching harmonious living with other peers. In his Taewkondo academy,
Master Kent (2002) emphasizes self control by teaching semi-contact sparring,
he declares that: “executing a fast strong punching or kicking technique
and pulling it just short of your opponent’s face and body is a higher
achievement than just blasting your opponent’s face”(pl).
Incorporating those values by posting them on boards and by modeling such
behaviors might help create a safer and more peaceful society.

Personally, I find it reassuring to know that the philosophical features
of martial arts do not teach our children to act violently but to promote
long-term values and establish physical as well as moral strength. Parents’
testimonies from various Taekwondo websites have emphasized the values
that remain in children even after the punch and kick is long gone (courtesy
martialartswebsites.com):

“In a short period of time Brittany showed an increase in self-confidence
and a whole new attitude in the respect she has had towards adults and
her peers. Her grades in school continued to be excellent along with
all positive comments from her teachers.”
– Brittany’s Mom

“Chris’ confidence has increased as a result of her achievements
in Taekwondo. When she carries out her Taekwondo philosophy over to
other parts of her life, she is more successful. Her level of confidence
has directly affected her success.”
– Christine’s Mom

“We are very proud of Devon and feel he has incorporated the core
values of a “Black Belt” into his overall personality. He consistently
demonstrates self-confidence, an overall positive attitude, respect
for others, strong academic achievement and self- discipline and control.”
– Devon’s Parents

“I can see that many of the philosophies you have taught my son
about respect, confidence and composure have stayed with him outside
of Taekwondo training”
– Matt’s Mom

“We have watched our Son progress both physically and emotionally
into a more self- assured young man. We are not so sure he would have
made such astonishing progress without the discipline, fortitude and
patience, to name just a few qualities this art has taught him.”
– Christopher’s Parents

Jeremy has exhibited leadership qualities both in and out of his classroom.
He has maintained a very good grade average, completes his assignments
and associates with friends who share the same values he has been taught
in Taekwondo.”
– Jeremy’s Dad

Appendix A

Parents’ Survey/ Questionnaire

“By completing this survey I indicate my consent for my answers
to be used in this study”.

Researching the effects of Taekwondo on children, the purpose of this
questionnaire is to clarify how this type of martial art influences your
child’s behavior socially, emotionally and physically. Please take a moment
to fill in the survey. Upon completion, I appreciate if you could insert
it in the yellow envelope (with G.C.SATHER) typed on it. The envelope
is tacked to the bulletin board to the left of the entrance into the training
hall. To insure anonymity, please do not write your name. I would also
appreciate if you could try to have it in by the end of the month of February.

-My child started Taekwondo on:

-At school, he/she
Socially:
Physically:

-At home, he/she is
Socially:
Physically:
Academically:

-Improvement has shown
In School? How?
At home? How?

-Does your child like Taekwondo?

-Do you like Taekwondo?

-How do you feel Taekwondo has helped your child?

-What are the strengths of Taekwondo, in your opinion?

-Would you advise it to other parents? (Comments are appreciated)

Thank you
Grece Chami-Sather

References

  1. (3rd edition). Boston: Bogdan, R. & Biklen, S. (1998). Qualitative
    researching education Ally &Bacon Bell, R.C and Chang C.M (2002).
    The exploration of the effect of Taewkondo training on personality traits.
    [Electronic version}. The Sport Journal, 5(3). Retrieved March 8,2002
    from http://www.thesportjournal.org/2002joumal/Vol5-No3/taedwondo-training.htm
  2. Galea, J. (2001) http://www.umaskarate.com/information/why.html
  3. Hunter. (2000,Spring). Focusing on children with ADD SuzannWancket,
    Martial Arts instructor .ADD Action group newsletter 4(2). Retrieved
    from http://www.addgroup.org/S00News.htm
  4. http://www.allamericantkd.com/aat/index.cfm
  5. Kent, H. (2002). Christian Academy of Martial Arts.http://www.karate.tvheaven.com/
  6. Lecompte, M.D. and Schensul, J.J. (1998). Designing and conducting
    ethnographic research. Ethnographer ‘s toolkit. Thousand Oaks, CA: Sage
    publications, lnc. Matos, C. and Matos, C. (2002) Pants with pockets
    and other tips on managing an ADD/ADHD child. Retrieved Dec.16, 2002
    from http: www.addgroup.org.
  7. Ochs, E. (1979). Transcript as theory. In E. Ochs & B. Schieffelin
    (Eds.),
  8. Developmental Pragmatics. New York: Academic Press.
  9. Patton, M. Q. (2002) Qualitative research and evaluation method (3rd
    edition). Thousand Oaks, CA: Sage publications.
  10. Strauss, A.L. and Corbin, J.M. (1998). Basics of qualitative research:
    Techniques and Procedures for developing grounded theory (2nt ed). Thousand
    Oaks, CA: Sage Publications, Inc.
2015-03-20T10:39:16-05:00March 2nd, 2004|Contemporary Sports Issues, Sports Coaching, Sports Exercise Science, Sports Studies and Sports Psychology|Comments Off on Focus, Self-confidence and Self-control Transfer of Teaching Techniques from a Taekwondo Den into the Regular Classroom

Types and Effects of Motor Adaptation a Left-handed Persons in Daily Life and in Contemporary Sport Training

Submitted by Wlodzimierz Starosta

INTRODUCTION

In different countries there are between 5% to 50% of the left-handed people, most of whom live in Africa (Fig.1). It is estimated that there is about 240 million left-handed people around the world. So far the reasons for left-handiness have not been fully explained. There are various hypotheses that have not yet been confirmed. One of them propounds that left-handiness is innate and develops because of a dominant gene (Annett, 1981). Another hypothesis gives priority left-handedness to the  impact of the environment. There are many facts  that justify the third hypothesis according to which right-handiness steeped in and approved by tradition, preserved for hundreds of years and passed down from generation to generation, has eventually become an inborn ability (Handelsman, Smirnov, 1960; Krestownikov, 1951; Starosta 1963; 1977). It is even more plausible because, as some researchers claim (Ludwig, 1932), a human being in the course of many centuries of evolution has gone through different stages. At the very beginning he was left-handed, then ambidextrous and finally right-handed. This hypothesis can be strengthened by the fact that the relics of ambidextrous education can now be found in some societies for example in Japan.

 

Figure One
Fig.1. Left-handed subjects to total ratio population(%) of selected countries and according to several authors [Starosta 1995]

 

This hypothesis seems also to be supported by studies of numerous authors (Kreutz, et al., 1970; Passian, et al., 1969; Pocelujev, 1951; Storjohann, 1969; Suchenwirth, Gallenkamp, 1967; Szuman, 1957) which concerned the domination of the upper limb in the ontogenetic motor development of man. They show an increasing domination of the right hand in the grip of infants between thr 4th and the 11th month (Fig.2). The decreasing number of the left-handed and the both-handed with age amongst individuals of both sexes is shown also by extensive studies of many authors (Fig.3,4). The results of those studies seem to indicate a modifying role of the environment in the shaping of the dominating upper limb in man.

 

Figure Two
Fig.2. Right hand catch to total catch ratio (%) in new-born child in different months of life [Szuman 1957]

 

Figure Three
Fig.3. Ratio of right- and left-handed and ambidextrous childs in pre-school years [Pocelujev 1951]

 

 

Figure Four
Fig.4. Ratio of right- and left-handed and ambidextrous persons in different years of life n=2935 [Starosta 1995]

 

Living in the right-handed society, do the left-handed have to adapt to it? For centuries it was a necessity as left-handiness was considered to be a freak of nature and left-handed people were treated as inferior. This is why there are so many pejorative terms and expressions associated with left-handedness such as a lefty, a southpaw, a left-handed meaning clumsy and awkward or immoral, or the Polish expression “to get out of bed with the left leg first” meaning in English “to get out of bed on the wrong side” and another Polish expression that employs the term “left” – “to obtain something on the left” meaning in English “to obtain something on the crook.”

For centuries the left-handed have been ignored and very often even, persecuted by almost every human community. The right hand, as dominant and most important, was encouraged and maintained by religious cults. In the Middle Ages it was believed that the right hand was given by God and the left hand was given by Devil. This is why the left-handed people were persecuted by the Spanish Inquisition. There is a deep-rooted belief prevailing in the social consciousness up till now that left-handedness is a deviation from the norm, and the right-handedness is considered to be this norm. Over centuries left-handedness has been thought to be a defect, a disease and even a handicap. This is why, the whole environment of the left-handers, including parents, teachers and coaches, aimed at changing them in an attempt to develop a right hand ability in them.

Thus, under such pressure the left-handed tried to quickly adjust to the surrounding environment. This kind of adaptation carried out in the atmosphere of almost neurosis and without any didactic knowledge and experience led to numerous disorders in the whole body of a left-hander (Fig.5). These practises took place especially during the early childhood of the young people. The attempts at those more or less successful adaptations of the left handed resulted in different types of the left-handedness (Fig.6). The effects of these alterations have become a serious social problem. For example, in Germany, where there is about 8 million left-handers an Advice and Information Centre for the Left-handed and Altered Left-handers was established. Moreover a “Handbook for the Left-handed” was then published (Meyer, 1991). Due to the greater tolerance there is now a possibility of maintaining left-handedness.

 

 

Figure 5
Fig.5. The effects of transforming the left-handed into the right handed, i.e. the change of the dominant limb in everyday living [Starosta 1995]

 

Figure Six
Fig.6. The types of Left-Handedness in sport everyday life [Starosta 1995]

 

The question is how the issue of the left-handed is approached in sport? Similarly to other spheres of human life, tolerance has become in sport one of the greatest achievements. What does that mean in practice? Does that imply the possibility of taking part in training courses designed for right-handed people or its special mode for the left-handed? The left-handed person had usually adjust to the training prepared for the right-handed. Rarely did it happen that a certain element of training was provided exclusively for a left-handed person. If it happened it was the sportsman initiative and programme to do so. It is hard to determine the percentage of the left-handed who used this kind of self-improvement. In the studies of lateralisation carried out over many years I have not encountered any technique teaching programme or individualisation of training adequate for a left-handed person. Since the problem of the left-handed was non-existing in the theory of training, it was hard to expect a different situation in practice.

It was recognised neither in the theory of motor learning, nor in anthropokinetics (Szopa, 1992] nor in sport kinetics (Hirtz, et al., 1994). One of the anthropokinetics handbooks (Celikowski, et al., 1979) mentioned the problem but did not attempt at solving it. Only some publications (Fischer, 1988; Oberbeck, 1989; Osiński, 1993) approached the issue more seriously. The problem of individual sports training for the left-handed has not been solved although it affects a greater part of the population.

This is why the aim of the present paper is :

1. Presenting the types and effects of adaptation (transformation) found in those who practise different, according to the complexity, sports.

2. The search for more feasible ways of the left-handed training.

The types and effects of motor adaptation in sport.

As there was no appropriate research material available I was forced to analyse the individual cases of five distinguished sportsmen. I will be dealing with only successful cases of motor adaptation because only those were examined in the literature. The publications concerning a lateral differentiation in fitness most often cite an example of right-handed Takacs (Fig.7) – (Jokl, 1981). After losing his dominant hand he earned, in the World Championship and the Olympic Games, two gold medals for gun shooting with his left-hand. Taking into account the classification of sport disciplines according to their co-ordination complexity, the adaptation in question belongs to the first level, i.e. the easiest one (Farfel, 1960). The example of a more complex modification can be found in case of A.Grubba, top level competitor of the table tennis. It is worth noticing that this naturally left-handed player scored his greatest successes on the international arena while playing with the right hand. He was not forced to the change in the use of his dominant hand. It was rather a result of a coincidence he encountered in his childhood. The effects of this were then strengthened by his sports achievements in a discipline demanding the third and highest level of co-ordination.

 

Figure 7
Fig.7. The right-handed Takacs from Hungary win with the left hand in pistol shooting in the World Championship and the Olympic Games

Stadler and Bucher (1986) refer to another interesting case. They mention a left-handed M.Strupler who had played handball in a first League Swiss team for 15 years (Fig.8). Trying to adjust to his right-handed team colleagues he worked out and perfected the techniques of all game elements using both his hands. In this way he had an advantage over other players as an ambidextrous player is much more dangerous opponent to face. His left-handed throws were not always successful. The reason for that is he practised them less as his coach was not satisfied with this way of throwing. Very often the disagreement broke out between the player and his coach which ended in the coach saying”. If you make a left-handed throw to the net once more you will leave the field” (Fig.9).

 

Figure 8
Fig.8. The left-handed handball player M.Strupler remembered his coach telling him: “If you make a left-handed throw to the net once more, you will leave the field”

 

Figure 9
Fig.9. The left-handed handball player M.Strupler remembered his coach telling him: “If you make a left-handed throw to the net once more, you will leave the field”

The left-handed sportsmen are very often forced to change the dominant hand particularly in asymmetrical sports disciplines (Fig.10). For example, K. Date a left-handed tennis player from Japan who under the pressure of her family has to use the right hand during the play. Moreover, in Japan it is unacceptable, especially, for a woman to be left-handed. It has been noticed that Date takes the racket in the “forbidden” left hand in the most critical situation during a play. Despite the modification imposed on her by the closest environment she has succeeding in becoming one of the leading tennis players in the world (6th place in ATP ranking 1996).

 

Figure Ten
Fig.10. Classification of variants movement symmetry and asymmetry in different sport disciplines [Starosta 1990]

All human movements are adapted to the dominant hand. A higher efficiency level of one upper limb is shifted to the lower limb and limits the direction of turns in sports exercises. The right-handed perform this type of exercise into the left and consider their right leg as dominant (Starosta, 1975; 1990). Only particularly talented people may achieve success in such complex movements involving the whole body. For example, left-handed C. College won the European ice figure skating Championship. However, her further achievements were hindered by her inability to perform jumps with many turns, a complex task in terms of co-ordination. According to her new coach the difficulties stemmed from the fact that she made turns in jumps in the wrong direction. Although she had already held European Championship she had to learn jumps with turns into the right direction. This skaters modified her technical skills twice: in the early stage of her career when she learnt to perform jumps in a way typical of the right handed (turns to the left) and then adapted herself to make the jumps characteristic for the left-handed (turns to the right). In both cases the adaptation was successful. I provided the examples of those sportsmen who were successful in the change of their dominant hand (or the direction) due to different conditions, however, not all individuals show equally positive modifications. Many left-handed people, unable to adjust to the demands of the imposed training system (mainly technical-tactical preparation) intended for the right-handed, give up practising the discipline liked by them or definitely decided against exposing their left-handiness. This problem affects almost all sports disciplines. Nevertheless, it becomes more evident in these disciplines that are concerned with a lateral differentiation in the fitness of the particular parts of the body (limbs) or of the whole body.

Moreover, many publications clearly focus their attention to preoccupied with the problems of the right-handed by helping and suggesting how to defeat the left-handed (Ogurenkow, 1989). I have not come across any such publication that would give similar advice to the left-handed. Thus, it may be considered paradoxical for the members of this social minority to try to win the highest sports awards in various disciplines, for example in boxing and fencing (Fig.11), tennis (Fig.12) and table tennis (Fig.13). Taking into account the opinions of 16 specialists in table tennis I drew up a psychomotor evaluation sheet for a left-handed sportsman who (Fig.14) possess those specific abilities that are respected/and appreciated by
the right-handed. This gives rise to a situation which is conducive to the achievement of sports success by left-handed tennis players.

 

Figure Eleven
Fig.11. Left-handed sportsmen and his achievements in boxing and fencing [Starosta 1991]

 

Figure Twelve
Fig.12. Number of left-handed tennis players among 10 best competitors (according ATP ranking) in different years [Starosta 1991]

 

Figure Thirteen
Fig.13. Number of left-handed table tennis players among 10 world best women and men competitors (according ITTF ranking) in different years n=25 [Starosta, Perek 1991]

 

Figure 14
Fig.14. Technical-tactical and psychological characteristics of the left-handed table tennis players in the opinion of the table tennis specialists [Starosta 1995]

 

The search for more feasible ways of a training for the left-handed.

In view of the facts presented above the important question is: it is possible to consider and include, in the training programme, the aspects of psychomotor differences found in the left-handed people. Definitely “yes”. The problem is still present because the training as intended for the right-handed is not highly effective for the left-handers. The solution to the problem may be fostered by the introduction of a new concept aiming at teaching and improvement sports techniques (Starosta, 1990). The concept assumes movements symmetrization, namely equal efficiency of both sides of the body while maintaining a dominant side of the individual regardless of the sport discipline requirements (symmetrical or asymmetrical). This is a new approach in the movement training theory which offers equal opportunity for both left and right-handed without regard to the range of their technical skills (Fig.15). In addition, greater effectiveness of teaching is ensured due to the wider use of bilateral transfer, namely a more intensive activation of the other hemisphere.

The use of the proposed concept depends on the mode chosen by the trainer. He may employ the mode with a short-term and fragmented symmetrization (see Fig.15 – B). Out of 8 variants presented in the concept, a teacher may choose the one that is the most appropriate for a given sportsman (individualisation). In this way the problem of differences in the teaching of the left-handed can be solved within a training group without additional expense of time and money. The symmetrization of many exercises is not so easy simple especially in case of advanced sportsmen. Each of them possesses a different range of technical skills which should be a starting point for taking up an individualised process of symmetrization. The symmetrization of complex co-ordination movements is particularly difficult and thus it should be taught by those who know and comply with didactic principles as well as are tactful especially in dealing with the left- handed. Only then will the symmetrization of the technique be for a coach and a sportsman an interesting process of improvement a sports techniques and developing a movement co-ordination.

Figure 15
Fig.15. Variants of motor preparation and recommended pedagogical schemes [Starosta 1975]

 

CONCLUSION
1. Left-handed individuals in various countries of the world constitute from 5 to 50% of the whole population. As they usually live in a population of right-handed people, they must become adapted to them. The effects of such an adaptation depend on individual predisposition’s of an individual and on the relation of the others towards left-handed people.

2. Depending on the progress of the adaptation process, its consequences may be different. One of the frequently ascertained types of such adaptation was assimilation of the left-handed with the surrounding population, i.e. changing to right-handedness. As such changes were usually carried out in an atmosphere of psychological pressure and without the necessary knowledge of didactic principles, they caused numerous disturbances in the functioning of the whole organism of a left-handed individual. The consequences of such changing became a significant social problem.

3. Modern civilisation prefers right-handed individuals. Left-handed ones demand a modification of that in such a way which would take into consideration their functional distinct feature and manifestation of more considerable tolerance.

4. The current system of sports training had been prepared for right-handed individuals. This system lacks a suitable programme of teaching or individualisation of training for the left-handed. Therefore, the left-handed must adapt to this system, as they have no other choice.

5. The adaptation of the left-handed to this system of sports training has different types. It happens sometimes that left-handed individuals have the most spectacular sports successes on an international arena while using the right hand (e.g. A.Grubba in table tennis or K.Date in tennis), or thanks to being both-handed (e.g. M.Strupler in handball).

6. The analysis of the progress in sports careers of the best competitors indicated significant difficulties of the left-handed in adapting to schema of training for the right-handed, and simultaneously showed incredible adaptational possibilities of human organism. It also pointed to the existence of unsolved problem of distinct feature of sports training for the left-handed, which, after all, concerns a significant part of the population of the majority of countries in the world.

7. In solving a fragment of this complex problem some help may be attained from the original concept of teaching and improving of the sports technique based on the symmetrization of movements (equalising the fitness of both sides of the body), which enables the maintaining of a dominating side. This is a new solution in the theory of teaching of movements, which establishes equal opportunities to individuals which are left-handed and right-handed, independently of the possessed technical knowledge. It ensures an increased efficiency in teaching thanks to a fuller utilisation of the bilateral transfer.

REFERENCES

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2015-03-20T09:59:43-05:00January 11th, 2004|Sports Exercise Science, Sports Management, Sports Studies and Sports Psychology|Comments Off on Types and Effects of Motor Adaptation a Left-handed Persons in Daily Life and in Contemporary Sport Training

The Cross Country Program to Transform Your Team

Scope and Purpose

Cross country runners will improve their performance, and coaches can experience the empowerment of their vocation when pinpointed physiological methods and competitive focusing techniques are bonded together in periodically based training schedules. This seasonal training guide contains a definitive coaching approach to the sport of cross-country and includes a mental awareness component that compliments the physical training. In many instances an unforgettable season can occur not because the coach wins every contest he enters but because the sport of cross-country itself is transformed into a new form of interaction—one in which the composite of the season’s experience is as important as the final team scores.

Our purpose is to promote the cross-country coach to be the teacher, motivator, and central figure for a group of young people attempting to glean the satisfactions and rewards from a challenging sport. This article asks the coach to make a commitment to a new perspective–to focus on the “whole runner’ whether addressing a star performer or any other team member. Both high school and college cross country coaches can benefit from this program that has embedded in its drills and techniques the embodiment of a mind/body training system which delivers measures of success mentally, physically, and even spiritually.

Mapping Out the Season

Cross-country training is a process that starts in the warm summer months and ends in the chill of late autumn. It is above all else an activity of cycles. It is a 13-16 week season during which time the coach and team are beginning with a new base of conditioning and a year ahead full of promise and ambition. This article provides instruction in the workouts, drills, and methods used for each segment of the cross-country season. The suggestions outline an ideal season of training although we will also speak about how to handle injury and setback, so you can learn how to regroup and peak during the championship part of the season. At the end of this article, a means for reviewing how to evaluate the most important elements of the training process is explained.

Planning the Pre-Season

The season’s initial set-up for the high school, college, university, and post-collegiate coach has some dissimilarity. It is recommended that the first pre-season workouts begin on a flat grass field. We hope this minimizes a workout we call “the long sad gray line” which refers to the practice of mostly high school coaches to have their team run for an indiscriminate time along the streets with the lead runner striding smoothly in front and everyone else straggling behind. Rather from the beginning, our method emphasizes selective group training. The coach’s objective is to figure out whom to train with whom, and what workouts, and what sequence of workouts will get the entire team at full throttle when it counts most- during the championship part of the season. The genius of all groupers was Hungarian born Mihlay Igloi who was coach to many star runners who used his method for vast improvement. His mastery could be observed in watching 30 to 40 runners in six or seven groups doing all manner of workouts in different directions and various speeds and finishing the workout together. The successful cross country coach does not have to be this precise, however, understanding the nuances of applying workouts that are physiologically accurate and diverse is at the heart of this program

Segments of the Year Long Program

The flat grass surface should be at least as large as the inside of a football field and if possible accessible to locations for long continuous running. As in all successful periodization training, each segment has a goal, methods, and techniques to achieve a particular result that naturally plateaus before it blends into the next phase of training. The coach teaches new techniques and terms in each phase of the training and the methods are broken down into the physical and mental aspects of the workout. Each new phase of the season will have the group return to the grass field to learn additional techniques that are then integrated into the whole program. The goal is for all aspects of the training and for each runner in the group to reach the zenith of peak performance during the championship phase of the season

Pre-Season Workouts

The initial phase of training is the pre-season that in the U.S. season lasts from July to the end of August. In the pre-season,the goal is to learn the initial techniques that are applied in the interval part of the training plan. Our aim in all phases is to keep all team members injury free as an aerobic base of conditioning is established. The unique training techniques are physical and mental as the team is training physically but also learning how to utilize lung and mental capacities to their maximum potential.

Gaits and Tempos of Running- Initial Drills for Teaching Gaits and Tempos

The pre-season begins with instruction in the application of gaits and tempos methodology. To accomplish this the coach can face the team directly on the grass field and lead or have a team member demonstrate the forms and speeds of running used in our interval training. We all know that effective training takes a sensibility of pace and an understanding of the best forms of running movement to achieve physiological efficiency. Using perhaps a straightaway of 100 meters, the coach explains that a gait is the form of movement during the run and that the tempo is the velocity at which you move. As the coach gives these gaits and tempos names, he is developing a language to communicate his training instructions and a means to carry out his training instructions. Igloi’s terminology works well in this regard as fresh swing tempo is assuming a gait and velocity to go up to about 60% effort. Good swing tempo approaches speeds from 60 to 80%, and hard swing tempo is between 80-95% effort.

During the entire season each training phase has at least one and usually two days of training on this grass field. The terminology however can be used on all surfaces and workouts during the entire season. One of the main reasons for using the gait and tempo with the whole group initially is to make sure each runner has time to “regroup,” so the workout retains group unity. The stopwatch should be used sparingly at the beginning of the season. When used properly, the stopwatch should determine the level of conditioning rather than be a means of setting up workouts to get in shape. In the pre-season, the team learns mid pace running, so as to maximally utilize the Exercise Heart Range (220-age and 60-85% of the target numbers) and avoid sprinting that places the runners’ physiology over the Anaerobic Threshold where it is shutting down its capacities because of the presence of lactic acid.

The three weeks of pre-season will contain two kinds of workouts- intervals and long continuous runs. Interval workouts have a particular sequence of warm-up, stretching, the body of the workout, and a recovery method.

For the warm-up during pre-season, the coach can instruct with the following information.

  • Warm-Up During Pre-Season- After the team jogs together for about 5 minutes; finish the warm-up with a few easy stretches and a technique called the shake-up.

The following stretches are good for starters.

  • Fully Body Swing: Feet shoulder width apart, raise your arms and extend to the sides swinging your entire body from right to left.
  • Grape Picker: Slowly stretch both hands overhead, then stretch your right hand as high as possible, and repeat on the left side as if your were picking grapes
  • Lateral Stretch: Raise right arm straight overhead, palms up as you place your left hand on your left hip. Bend as far as possible to the left while reaching over and down to the left with your right arm. Repeat on the other side.
  • Wall Stretch: Leaning on a wall or tree moves your right foot back about two feet and place your heel down, toes straight, lean into the wall bending the left foot forward and allow your right leg to stretch. Do on the other side.
  • Skip and Shake-Up: On the grass field take a distance of maybe 60 meters begin by skipping as a child skips, only raising your knees a bit higher. Shake up by letting your muscles hand like a rag doll, and every so often throw your hands over your head and to the sides but stay mainly on your toes to loosen up our body and elevate your heartbeat to get ready for the workout. Up and down the 60 meters about 4 times is usually good to complete the warm-up.

Begin the first workout by teaching the difference between fresh, good and hard swing. Have your team run at the various tempos and they will naturally assume the gait that accomplishes the objective. The coach will do perhaps three or four 100-meter intervals with a rest period between each so the group can regather together after each segment.

Introduction of the breathing drills

Breathing Drills- Our Breath is our Awareness

The breathing techniques are taught on the grass field using the concept of the acceleration point. Usually accomplished just once at the point of acceleration, the technique known as tidal breathing propels the runner into a faster tempo half way into the interval. The coach can explain the following breathing principles to his team while standing in front of them on the grass field.

The coach can tell the team to remember that:

  • the exhale is the starting point of all breathing techniques. The sound of the exhale should reverberate like the sound of a hollow log.
  • when you use the full capacity of your lungs, your breathing begins in the diaphragm and rises to the top of your chest filling up like a balloon.
  • stored breath released properly can help accelerate you forward.
  • relaxing your lungs when stationary in between parts of the workout accelerates physical recovery.

The technique of tidal breathing teaches the runner to fill his lungs to capacity, store it for a moment, and then spring forward into a faster gait thereby increasing speed and achieving a higher heart rate without greater exertion. On the grass field, the coach can stand in front of his team and give the following instructions. “Exhale all the air out of your lungs somewhat forcefully, and then bring your arms up the sides of your body to your chest. Store the oxygen for a split moment as you imagine the fullness to the top of your throat, then turn your palms over, exhale and drive your body forward.”

Teach tidal breathing by having the group begins running at a fresh swing and at the acceleration point doing a tidal breath, which accelerates them into a good swing tempo. Tidal breathing drills have the extra capacity to allow the runners to become more aware of their lung capacity and training aid potential

The Surge Technique

Using the same location of the grass field, another technique used in the training and applied in racing to accelerate is the surge. Again on the grass field the surge allows the runners to propel forward by pressing your thumb and first finger together like a gas pedal on a car making the sound of ‘ping’ in your throat and flying forward. This technique always gets a laugh, as the coach can explain it is like pouncing forward like a tiger. Of course physiologically, your heartbeat goes to the top of the exercise heart range when you surge.

Workout Recovery

How the runners finish a workout is as or more important than how one starts. This recovery sets the day for the next workout and is part of the entire sequence of a training segment. The technique called the Full Body Recovery lets the runners “check out” their physicality, and because they are relaxed at the end of the session, it provides the coach an opportunity to begin introducing ‘positive suggestions’ that can be built later in the season into a mental exercise that prepares the team for the championships. By tightening and relaxing each part of the runner’s body beginning in the feet and rising all the way up to the runners head, a physical awareness of each section of the body becomes apparent. For instance, while the group is mingling after the training, have them stand in a semi circle and close their eyes and begin by saying, “imagine a color. A cool refreshing color. It might be gold, green, or soft blue or any color that you identify with becoming refreshed. As you are thinking of this color, press your toes, then your heels to the ground, and squinch up your feet. Imagine the color leaving from your toes when you relax.”

At the end of the recovery, as their eyes are closed, you might have the runners begin to imagine themselves “running with perfect form, and feeling strong, fluid, and in control.”

Typical Pre-Season Workout

Following the day of instruction in which you introduced the gaits, tempos, and other techniques, the pre-season conditioning for 3-4 weeks can include variations of the following:

  • Long continuous distance from 30 to 50 minutes (usually in fresh swing)
  • One longer run that will be 1½ times as far as the regular continuous run
  • On the grass field measure out distances from 60 meters to 400 meters in combinations such as 110, 150, 220, 260, 300, and 400 meters. The short intervals in sets program can have the following elements:

    10 minutes of jogging.
    Stretches.
    Skip/Shake-ups.
    Interval Segment from 80 to 400 meters using the interval language with sections that express workouts like:

    6 times 100 (50 fresh/50 good swing with tidal breath at junction).
    Finish with full body recovery.

Typical Pre-Season Week

  • Three days of continuous running from 30-one hour a day (a collegiate runner may run twice a day, etc)
  • One day of 1 ½ times longest run (For top runner this can be as long as two hours)
  • Two days of short intervals in sets (high school workout should be about 30 minutes, top runners can have interval workouts as long in duration as 1 hour and twenty minutes
  • One day of active rest or a very short easy run.

Techniques for the pre-season include: gaits and tempos, acceleration point, tidal breathing, stretches, skips shake-ups, surging, full body recovery. Optimum use of the exercise heart range and avoiding the anaerobic threshold.

Early Competition phase- Late August to the End of September

Proper running locations are necessary for maximizing results. For the early competition phase, the coach should add:

  • A loop of a mile or so of grass if possible that is relatively flat.
  • A trail that is about 30 minutes of undulating surfaces that contain some but not many hills.
  • Keep the grass field.
  • Have your continuous run trail that leaves from your front door.

The grass field introductory methods of this phase introduce the mental aspects of the training program. The thing to remember when tapping into the imagination of your team’s mental capacities to make practice more fun and enjoyable and transfers to all kinds of situations. Using your mental capacities is like training your body. It takes time and persistence, and your runners improve in increments.

The Mental Training Workout

The coach has introduced mental training techniques during the full body recovery. The team has closed their eyes and placed their mind’s eye inside their body to review their condition after the workout. On the grass field, the group has had at least six workouts of using short intervals in sets, and now we will add a few new mental awareness applications to the workouts.

The technique used in mental training on the grass field is called active visualization, and it uses the methods of soft eyes and the principles of push and pull imagery to attain the desired results. To teach the soft eyes technique, have the team stand still with their eyes closed and in their mind’s eye visualize a bird flying over a mountain- notice the smoothness of his feathers, every detail of his flight movement. Next, have the team open their eyes slightly, so they can see out and at the same time keep the image of the bird in their mind. When the team applies this to an interval run,remember this technique should only be done in a safe environment and never on a street where there are cars present or you can trip over a curb.

  • The Hand Push Drill. Have your team stand in front of you on the grass field, and after placing them in soft eyes mode, have them visualize a hand coming out of the sky. Tell them that the hand is round them and supports your whole body. Tell the runners to lean back into the hand and feel its support. Feel it all the way up your body with the top of your hand supporting your neck. Lean back into the hand for support, so that when you begin running at fresh or good swing, the hand is doing most of the work, and you are just being carried along. Feel the hand guide you up the field. This active visualization can help you when you are struggling during a race or hard practice. Moreover, you will find that the techniques effectiveness is increased using a cue to signify the end of a particular segment. To do this uses the wipe away technique by brushing your fingertips across your eyes to return to normal viewing.
  • Rope Pull Forward. On the same grass field, the coach will have the team close their eyes and face up the field towards a goal or soccer goal, tree, or any non-movable object. Face the post with soft eyes and imagine there is a harness around your body from your waist up to your chest. Actually go through the motion of throwing a harness around the post while you are in soft eyes mode and have it be connected directly to your body. Actually feel the tug of the rope as it wants to pull you towards it. Have the runners raise their hands, and when they drop it, have it signify that they are being pulled towards the post. Run towards the post at fresh or good swing, and when the run is complete, use the wipe away technique to condense and finish the segment of the workout.

Speed Play Drills

One the one-mile grass loop or the undulating trail the following two techniques can add camaraderie and structure to the workouts. The manner of speed play, going at various tempos at your own discretion, is an excellent way to reach diverse physiological goals. The following are two-speed play drills. They are called energy transfer and the 24-step formula. The first utilizes the concept of natural body heat or energy into a partner games, and the second has a duo or individual increase the heart beat into higher aspects of the exercise heart range.

  • Energy Transfer Drill. Have your team learn the energy transfer drill going up and down the flat grass field, and then they can transfer it to the one-mile grass oval or undulating trail. Begin the game of ‘energy transfer’ by facing each other, possibly with soft eyes. Rub your hands together and then place them over each other, noticing how far apart each hand must be from the other while still maintaining contact signified by the heat generated between your hands. Speed play is put into effect when one partner drops his/her hands and faces up the field while the other takes the energy into his/her own hands and places it into the other person’s. As the runner goes behind the partner to a designated spot or distance, one partner stops and faces the other maintaining the “heat” by the rubbing together of two hands and when “recharged” runs back to the starting point or next spot on the trail. This is a fun way to get your heartbeat into the top of your exercise heart range. Sometimes if you have a boys and girls team you can let them match up, and it is a little like going to the dance.
  • The 24 Step Formula is another speed play workout in prescribed “mix” of segments of 24 steps in cadence of light, moderate, and brisk tempos of walking, jogging, or running. The term 24 steps refer to the number of steps taken in each cycle of the workout. The method has nine perambulations:

    Walk: light, moderate, brisk
    Jog: light, moderate, brisk
    Run: light, moderate, brisk

If one were to move through a complete sequence, there would be eight changes of pace within 216 strides. The 24 steps refer to the cadence when the 24 Step formulas come into play. Count from one to twelve on each strike of the left or right foot. At twelve, announce the cycle such as light, moderate, or brisk to yourself. There may be a few steps of adjustment when going from a brisk back to a light cycle.

You can have your team utilize the 24 step formula method as a speed play workout or with a partner. It can be the second part of a continuous workout or as a speed play through the wooded trails.

Workouts in the Early Season

  • Continuous runs from the house from 30-50 minutes.
  • One or two days on the grass field utilizing gaits, tempos, breathing techniques, surging, and active visualization.
  • On the one-mile grass loop, you can do energy transfers with a partner or 24 steps. Also another good speed play is a few minutes of fresh or good swing with a break like 3 minutes fresh swing, one-minute jog or walk.
  • Sunday run should be 1½ times farthest run.
  • Continuous runs on the trails.

Your team will have run probably two or three tune-up races, and you may have a person or two hurt or at least somewhat injured at this juncture in the season.

What To Do With Your Injured

There are many forms of therapy from chiropractic care, massage, physical therapy, orthotics, and acupuncture. All and any can be helpful to your hurt or injured athlete. However, the best advise for the coach trying to keep his cross country team in tact without a big gap in the score is to separate out your injured and put them on their own program. It may sound simplistic, but the best advise to give a coach being driven mad with injury is to have your runner do the same workout every day while injured and at a location where he can stop whenever the pain is getting worse rather than better. Whether it is jogging on the one mile grass or doing fresh swing tempos back and forth, the runner knows how the injury is progressing in its healing process if his body knows exactly what to do each day and can gauge to go further or less. When the runner is improving, slowly integrate him or her back into the group but not too quickly or in a competitive situation.

THE MID RACING SEASON—4 weeks

During the racing season you can continue to meet on the grass field once a week for the short interval in sets workouts using all the gaits, tempos, and other techniques at your disposal. You can add two new workouts.

  • Continuous workouts remain the same, and you can lighten up to fresh swing on any to recover for the more difficult or precise.
  • On the grass or dirt one mile loop, measure out about 2/3 of the way around and have your team run at about 80% good swing anywhere from 3 to 6 times. You might want to break the team into two or three smaller groups. Time the run but also pay attention to the rest period and keep it to a jog if you can.
  • Let your long run remain 1½ times the continuous and let it be bit slower than before.
  • Two or three times during the 4 week period, have your team run up a gradual hill and find a flat space at the top or on an adjacent field and do about 4 times 100 meters at good swing.
  • Rest easy for meets and try to do them only every two weeks, so that you can alternative a 14-day cycle with two days of rest on either side of a 10-day period.

Tips: Continue to keep the full body recovery after at least 50% of the workouts and begin expanding the suggestions in the end phase by saying statements such as: you are feeling better and better with each race, or notice how you are rounding into shape so nicely.

The Championship Part of the Season

In the championship part of the season, you can return to the grass field and go back into a training pattern resembling the pre-season. Over the last 10 days, we will introduce a mental training for the event.

Add the following workouts

  1. On the grass field, add a set of fast 60 to 80 meter hard swings with long rest walk back runs.
  2. For one of the continuous workouts, have the whole group run together in a “pack” to gain team spirit
  3. Cease hill climbing and do one workout of only 2 or 3 times the 1000 meter run with a long rest and no pressure on the group for time (but they will run fast anyway)

Event Rehearsal

10 days before the championship, bring the team together and talk about the championship course. Ask them to write down the flowing or challenging parts of the course or have the coach write down the responses. Have the coach strategize how to break the course down into three parts- the start, mid, and finish of the race. Write down a script that covers all the aspects of the race. Some tips are to have the runners “feel strong and fluid”, “get into a bubble at the beginning of the start to get a perfect run out,” “notice the time they would like to achieve and see it on the scoreboard, finishing strong and under control.” Do the event rehearsal at least three times in the last ten days and the night before the race. It is best to do it the last time before you go to the course. If you go to stay over night before the big race, that is the perfect time for the last event rehearsal

Summary and final review

In my fifteen years of coaching, I have found various approaches and methods that insure success, both from a personal as well as professional perspective. These approaches can be separated into two distinct and wholly dissimilar philosophies that represent the likelihood of success or failure. These two cycles are the cornerstones for success or failure. They are: The Cycle of Imminent Defeat and the Cycles of Impending Success. The coach is responsible for which of these cycles he chooses.

The coach will invite a greater likelihood of failure if the:

  • team does not participate in pre-season conditioning.
  • practice does not start on time and tardiness by the team is acceptable
  • coach does not address emotional and psychological distractions.
  • coach fails to plan workouts and to provide training schedules to all participants.
  • coach loses sight of the overall purpose of the season.
  • coach does not keep the overall health and well being of his team paramount.

Conclusion

By studying the above cornerstones of success in review, it does well to look at the elements of the program and realize how paying attention to each segment almost guarantees success. If you start the season with an overall well conditioned team and create a program that leaves room for them to grow personally and psychologically within the context of the planned schedule, you are on the right track. When you provide every avenue for making good decisions with the welfare of each runner in mind, success will surely come your way. Watch the athletes as they mature in the program and listen closely to how they are responding and what they are saying and being successful at team cross country is one of the most rewarding experiences in all sport.

2016-04-01T09:47:25-05:00January 9th, 2004|Contemporary Sports Issues, Sports Coaching, Sports Exercise Science, Sports Management|Comments Off on The Cross Country Program to Transform Your Team

Speed Training Program for High School Football Players

Abstract

The objective of this program was to improve the 40-yard sprint time in junior varsity and varsity high school football players. A 4-½ week speed-training program was designed for 38 high school athletes. The athletes participated 3 days per week in the program. The program consisted of specific form running on a 40-yard course at various downhill degrees of slope in addition to the normal workout of agility and lateral speed training. Each participant was timed on a flat track prior to the start of the training program and upon its completion. The overall results showed an average decrease in time in the 40-yard sprint of 0.188 seconds (range +0.01 to -0.9). All but 5 participants demonstrated an improved time. These results suggest that a standardized training program emphasizing acceleration, starting ability, stride rate, speed endurance, and stride length can improve performance in the 40-yard sprint.

Speed Training Program for High School Football Players

Football is a game that requires skill and speed. Speed is the ability to perform a movement within a short period of time (Neiman, 1995). Speed training is an important football related skill related component of physical fitness which enables a player to move from one point to another with faster response time. It has been shown that to improve speed each athlete needs to work on acceleration, starting ability, stride rate, speed endurance, and stride length (Mackenzie, 2001). To measure the affect of structured training on young athletes, a training program was carried out over 4 ½ weeks. A seven-step model developed by Dintiman, Ward, and Tellez (1998) was adapted for this program. The steps in this model are listed in Table 1. These steps were incorporated through stretching, downhill running, and agility exercises. (See Table 3)

Methods

Participants

This training program was tested on 38 young male high school players who played junior varsity and/or varsity football.

Procedures

At the start of the training program, each player was timed running a 40-yard sprint on a straight flat track. Each player’s time was measured and recorded using a manual stop watch.

During Week One, in addition to the normal workout of agility and lateral speed training, 12 40-yard sprints were ran on a straight flat surface on Monday, Wednesday, and Friday.

During Week Two, participants ran twelve 40-yard sprints downhill at an 8 degree slope along with the normal workout of agility and lateral speed training, keeping to the 3 day a week training schedule.

The third week involved running the twelve 40-yard sprints downhill at a 16 degree slope along with the normal workout of agility and lateral speed training on Monday and Wednesday. On Friday and the following Monday of the fourth week, the players ran the 40-yard sprint downhill at a 24 degree slope along with the normal workout of agility and lateral speed training. On Wednesday and Friday of the fourth week, the players ran the 40-yard sprints downhill at a 32 degree slope along with the normal workout of agility and lateral speed training. On the last day of training, prior to timing the players progress, they ran downhill 40-yard sprint with a 40 degree slope.

Results

On the next training day, the participants were timed running the 40-yard sprint on a flat surface. Each time was measured using a manual stop watch. Their overall time improved by 0.188 seconds (range +0.01 to -0.9 seconds). The results are listed in Table 2.

Discussion

This program incorporated the ideas from Secrets of Russian Sprint Training (Occhipinti, 2001). The program’s focus was to train the body beyond its normal capacity. The overall goal was to improve speed. This program was carried out over an eight week program. The speed work was performed on Monday, Wednesday, and Friday with the weight training days being scheduled for Tuesday, Thursday, and Saturday. It was important that the athlete warm – up and work on flexibility to reduce the chance of injury throughout the program.

The football program was incorporated into this format with a shorter training cycle. As a result, the football program demonstrates that downhill sprints help improve leg speed. The participating athletes improved their stride rate, stride length, and speed endurance over the 4 ½ week training program as measured by their improved times in the 40-yard sprint. This indicates that this type of speed training program will be successful in reducing times in the 40 yard sprint.

Table 1.
Speed Training Steps

STEP 1: Basic training. this step develops all qualities of human movement to a level that provide a solid base on which to build each successive step. It includes programs to increase body control, strength, muscle endurance, and sustained effect.STEP 2: Functional strength and explosive movements against medium to heavy resistance. Maximum power is trained by working in an intensity range of 55 to 85 percent of your maximum intensity (1RM).STEP 3: ballistics. This step focuses on high speed sending and receiving movements.

STEP 4: Plyometrics. This rep focuses on explosive hoping, jumping, bounding, hitting, and kicking.

STEP 5: Sport loading. This step focuses on precision loading at high speed. The intensity is 85 to 100 percent of maximum speed.

STEP 6: Sprinting form and speed endurance. This step focuses on sprinting technique and improving the length of time you are abler to maintain your speed.

STEP 7: Over speed training. This step involves systematic application of sporting speed that exceeds maximum speed by 5 to 10 percent through the use of various over speed training techniques.

Adapted from Dintman, Ward, & Tellez.( 1998). Sports Speed. ( 2nd ed.)

Table 2.
Results of 40-Yard Sprint
image002
average: 0.188 (range +0.01 to -0.9)

. image004
Figure 1. Success rate of the speed training program for high school football players

Table 3.
Speed Improvement Drills
1. 50-yard progressions: begin with a light jog, progressing up to 40 percent of maximum speed for the first 25 yards; then progress up to 60 percent of maximum the last 25 yards. Repeat the previous exercise four times, progressing as follows:First 25 Yards…Second 25 YardsSecond run: 50% max speed..70% max speed

Third run: 60% max speed..80% max speed

Fourth run: 70% max speed..90% max speed

Fifth run: 80% max speed..100% max speed

2. High knees: upright body position, good running form, emphasis on exaggerated knee lift at least parallel to the ground, Drill: Distance of 25 yards, 3 reputations, 30 seconds of rest between repetitions.

3. Butt Kicks: kick heels to buttocks in rapid secession using lower leg action only for the recommended distance. Drill: distance of 25 yards, 3 repetitions, 30 seconds of rest between repetitions.

4. Crazy legs: Straddle on imaginary line and step laterally (sideways) right foot over left, left over right, etc. while moving in place. Drill: do for 15 seconds, 3 repetitions, 30 seconds of rest between repetitions.

5. Power Slides: stand erect, feet together. With left foot, step to your left, really stretching out. Now slide the right foot to the left foot, maintaining contact with the ground. Repeat drill starting with the right foot. Drill: distance of 25 yards, 4 repetitions, 30 seconds of rest between repetitions.

6. Carioca: shoulders square, bring feet together and move laterally using a cross over step for the recommended distance. Drill: distance of 25 yards 4 repetitions, 30 seconds of rest between repetitions.

7. Quick feet: quick feet drills are just fast carioca. Drill: do for 15 seconds, 3 repetitions, 30 seconds of rest between repetitions.

8. Jumping: stand erect; jump up and touch your chest with your knees. Drill: do for 15 seconds, 3 repetitions, 30 seconds of rest between repetitions.

9. Bounding: keeping your feet together, make giant forward hops. The emphasis in bounding to gain maximum height as well as horizontal distance. Pump your arms as you bound forward. Drill: distance of 25 yards, 3 repetitions, 30 seconds of rest between repetitions.

10. Power skipping: high knee skip. Use exaggerated forward skipping motion. Left knee, right arm up. Right knee, left arm up. Drill: distance of 25 yards, 3 repetitions, 30 seconds of rest between repetitions.

11. Sprinting: all out sprints. Drill: distance of 50 yards, 5 repetitions, 30 seconds of rest between repetitions.

Adapted from Phelps, Scott 2000, Speed Training.

References

Dintiman, G., Ward, B., Tellez, T. (1998). Sports Speed. ( 2nd ed.). Illinois: Human Kinetics.

Bennett, Steve. “Sprint Training Ideas 100m, 200m, & 400m.” Sydney Athletics. www.pnc.com.au/~stevebn/sprint.htm. (30 June 2001).

Bennett, Steve. “Sprint Training Ideas for the Developing Athlete.” Sydney Athletics. 2001. www.pnc.com.au/~stevebn/devsp.html. (30 June 2001).

Dunton, Ross. “The Basics.” Speed Training. 1999 http://home.att.net/~coachr880/indexa.html. (5 July 2001).

MacKenzie, B. (2001, March). Speed Training Sports Coach [On-line] Available www.brianmac.demon.co.uk

Neiman, D. (1995). Fitness and Sports Medicine: A health-related approach. ( 3rd ed.). Mountain View, California, Mayfield Publishing Company.

Occhipinti, Mark J. “Secrets of Russian Sprint Training.” Sports Specific. 2001. www.sportspecific.com/russian-sprint-training.htm. (30 June 2001).

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2017-04-18T08:55:46-05:00January 8th, 2004|Sports Coaching, Sports Exercise Science, Sports Management, Sports Studies and Sports Psychology|Comments Off on Speed Training Program for High School Football Players

Traumatic Swimming Events Reprocessed with EMDR

Abstract

Athletes who have experienced an upsetting competitive experience not
only may perceive competition negatively but relive the upsetting performance
event when they approach competition or contemplate competition which
results in an increase in anxiety. EMDR was performed with competitive
swimmers to aid them in reprocessing an upsetting swimming event. Their
coping beliefs were measured and level of anxiety prior and after the
EMDR. Vignettes are presented as examples of the changes in the athletes’
level of anxiety coping beliefs after three sessions.


When individuals have perceived a situation negatively and have created
negative cognitions about that experience, it is often a reflection of
their perceptual style (Bandura, 1997). He also suggested that positive
visualization enhances self-efficacy by reciprocally inhibiting negative
visualizations. This negative interpretation of the event predisposes
the individual to react in a manner indicative of poor self-efficacy.
Hardy (1990) has investigated a catastrophe model of performance in sport.
It appears that an individual’s cognitive interpretation of the anxiety
is important by the impact it plays on performance (Jones & Swain,
1992; Jones, Swain, & Hardy, 1993). The athlete’s perception and interpretation
of anxiety as positive or negative in regards to his or her performance
maybe detrimental to performance if perceived as threatening (Jones &
Swain, 1992; Jones, Swain et al., 1993; Nordell & Sime, 1993; Rotella
& Learner, 1993).

Eye Movement Desensitization and Reprocessing (EMDR) has been used extensively
with Post Traumatic Stress Disorder (Van der Kolk, 1997), but there is
little knowledge in the area of EMDR and performance anxiety (Oglesby,
1999). Most of the work in this area to date has been anecdotal. EMDR
uses bouts of 20-40 rapid, saccadic eye movements by requesting the athlete
to visually track a light which moves laterally in sequence from left
to right. This technique was discovered by Francine Shapiro (1989), and
she found it resulted in the brain processing information in much the
same manner it does during rapid eye movements. Shapiro believes this
results in traumatic memories being reprocessed in a more positive or
coping light. This process requires the individual to visualize an upsetting
sports event and reprocess that event employing all senses and simultaneously
reframing cognitively. Foster and Lendl (1995, 1996) used EMDR to enhance
performance in athletes and as a tool for executive coaching. Crabbe (1996)
used the technique to improve riders’ performance in dressage competition.

Athletes who have experienced an upsetting competitive experience are
an important subgroup of competitive athletes who have difficulty with
competitive anxiety. This group not only perceives competition negatively
but additionally relives the upsetting performance event when they approach
competition or contemplate competition which results in an increase in
anxiety. The purpose of this paper is to provide a number of examples
as a means of illustration of the technique of EMDR and reprocessing an
upsetting swimming event.

Method

Participants

Volunteers (N = 21) were recruited from four competitive swim
teams without compensation: a state college, two Y.M.C.A.s, and a public
high school. Participants ranged in age from 16-21 years of age with twice
as many women as men.

Measures

Anxiety. Each athlete rated an upsetting sports event according
to the Subjective Units of Distress Scale (SUDS). Wolpe’s (1991) scale
is a continuum from 0 (no disturbance) to 10 (highest disturbance).
Heart rate was also recorded by having the participants take their
pulse and count out loud each beat while focusing on the upsetting event
as the researcher timed and recorded.

Self Perception. Validity of Cognition Scale (VoC) is part of
the EMDR protocol. It is a self-perception measure that Shapiro (1992)
developed to measure a person’s positive coping self-beliefconcerning
the upsetting event. This belief is rated on a 7-point scale from 1 (completely
false)
to 7 (completely true).

Procedures

EMDR. The purpose of EMDR is to facilitate cognitive reprocessing,
so that an individual is able to secure all the learning possible from
a given upsetting experience and interpret that information in the most
positive light for personal growth. The athlete focused on an anxiety
provoking or unpleasant swimming competitive experience to investigate
the possibility of reprocessing this in a positive format to impact favorably
on future competitive performance. The actual desensitization of the anxiety-provoking
event began with the athletes holding that event in their awareness. The
person is asked to compose a possible coping statement (VoC) concerning
the upsetting event that he or she presently does not believe. The person
then rates the upsetting event on the SUDS scale, and the heart rate is
simultaneously taken.

The researcher induced bouts of (20-40) rapid, saccadic eye movements
by requesting the athlete to visually track a light which moves laterally
in sequence from left to right. All measures are taken again at the conclusion
of the session. The athletes had three sessions of EMDR with the last
session focusing on an ideal swimming experience. The standard EMDR protocol
was followed (Shapiro, 1998).

Vignettes

Backstroke. This young lady recounted an experience of doing the
backstroke in competition when she missed her count for the turn and hit
her head on the wall. She sunk to the bottom and inhaled water. The feelings
reported were the following: confusion, panic, and thinking “I could drown.”
“How could I be so stupid as to miss the turn?” When asked to rate the
SUDS, she rated it as a 7, and her heart rate was 110. She described a
tense, upset feeling in her stomach as she envisioned the event. Her coping
statement was “I got that turn down pat,” which she rated on the VoC at
a 5-6. By the third EMDR session she had a SUDS rating of 2 and a heart
rate of 70 with her VOC up to a 6.5.

Goggles. Miss Goggle was also performing the backstroke when her
goggles came off, and she hit her head on the wall and lost her breath.
She described having a sick feeling in her stomach and difficulty breathing.
She placed last in the event and was terribly embarrassed and felt horrible.
The location in her body that she felt the anxiety as she recalled the
event was in her eyes and shoulders. Her SUDS rating initially was a 5,
and her heart rate 100 with a VoC rating of 5 for the statement “I learned
from my mistakes.” At the conclusion of the three sessions her SUDS was
a 3 with an 80 heart rate and a VoC score of 6.

Disappointment.Mr. Disappointment described a competition
where he swam the 50 fly and the 200 relay. When he came out of the pool
and toweled off, the coach said to him, “I thought you were better than
what you showed.” Mr. Disappointment described this statement from the
coach as devastating. He experienced a tight, tense jaw as he summoned
up the image and gave this a SUDS of 10 with a heart rate of 110. His
VoC for “I know I am a good enough swimmer” was 5. After our third session
his SUDS fell to a 1 with a 90 heart rate and a 7 VoC.

Seated Back:Mr. Seated Back recalls a 200 backstroke competition
where he was seated back 6 to 7 seconds slower than he expected. His feelings
were embarrassment, nervousness, anxiety, and physically felt his back
tense up. His thoughts were “I did the worst.” He gave a SUDS rating of
8 with a heart rate of 85. His VoC rating was 5 for “I tried my best.”
At the conclusion of our sessions, he reported a SUDS of 1 with a heart
rate of 80 and a VoC of 7.

Mr. Disqualified. Mr. Disqualified’s upsetting event was that
he was swimming in a sectional meet on the relay team. He was the first
one to swim and he “did great.” When the last leg of the relay finished,
he was so excited because they won that he jumped into the water which
resulted in the team being disqualified. He remembered looking up in disbelief
at them being disqualified. His thoughts were “I screwed up.” He felt
tightness in his chest as he recounted the story and reported a SUDS of
8 with a heart rate of 90. His VoC was “It is ok because we made it up
the next week” was a 2. He actually became teary eyed during the procedure.
At the conclusion of our sessions, he rated the SUDS at a 0 with a heart
rate of 75. His VoC rating was 6.5.

Mr. 50 Breaststroke. This last young man in the New England
Championships broke the 50 breast record on the first day. He volunteered
that he began obsessing over the 100 breast, and self-doubt crept into
his thoughts, “I doubt I can do it.” He ended up swimming his worse time
on the 100 with a 1:01. This experience was felt as a tingling in his
stomach with a SUDS of 8 and a heart rate of 80. His VoC for “It’s over
I won’t obsess” was rated as a 5. When we finished our work together,
he rated the SUDS at a 0, his heart rate a 55, and his VoC was a 7.

Conclusion

These vignettes serve to demonstrate that upsetting sport events are
often held in athletes’ consciousness long after the event has taken place
and may have the ability to arouse unpleasant feelings, and the physiological
effects correlate when they think of them. Concurrently, these cognitions
have the ability to color the lens through which the athletes envision
their self-efficacy in competition. Many of these athletes reported as
they approached a competitive event the negative self-statements and recollections
from the prior upsetting sport event would creep into their thoughts and
result in self-doubt and anxiety. This would even occur as they stood
on the blocks at a competition.

The upsetting event was replayed in their mind’s eye in a freeze frame
image. It is as if an upsetting event is a kin to a log jam, and there
is no movement with the same scene and emotions playing over and over.
The EMDR is not merely a recounting of the event but more a kin to a re-experiencing
of the event. Physical, physiological, and emotional feelings are re-experienced
as they relive the event in their mind’s eye. This allows the athlete
to reprocess the event and resolve some of the conflict in a more adaptive
style. EMDR is not for the average athlete, but it is for the one who
cannot let the demons of an upsetting sport event lie to rest. Some teams
have a sport psychologist to help them. If this person is trained in EMDR,
this may be a viable approach to such an athlete. If this is not an option,
a serious athlete may pursue EMDR on her/his own to deal with such a limiting
event.

References

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Contact: Louise Graham
Bridgewater State College
Kelly 102
Bridgewater, MA 02325
lgraham@bridgew.edu
Fax 5-8-531-4011

Acknowledgements: I wish to thank the coaches for them allowing the disruption
to their practices and willingness to participate in the study; Associate
Professor Joseph Yeskewicz, Klye Browing, Ann Murray and Chuck Hickey.
This work was partially supported by a CART grant.

2015-03-20T08:58:01-05:00January 5th, 2004|Sports Exercise Science, Sports Management, Sports Studies and Sports Psychology|Comments Off on Traumatic Swimming Events Reprocessed with EMDR
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