OCR Sport
This blog is all my work related to my OCR Sport course
Thursday 31 March 2011
Thursday 27 January 2011
Sport 3 - Olyimpic Weightlifting
We as a class are attempting to learn a 'Snatch'.
In order to do this we must first learn the 'Over head squat'. Main performance points of an over head squat are as follows..
OHS Joe Holland from joe holland on Vimeo.
In this video it is important for me to practice my technique before i use actual weights. I am in the white shorts here. Because i can watch this back i am able to pick up on any mistakes or bad techniques.
2nd OHS Joe Holland from joe holland on Vimeo.
Here i am still working on my technique, allowing myself to improve before a weighted bar is introduced. I need to work on keeping the bar as close to my body as possible so i can use the most force and avoid injury.
In order to do this we must first learn the 'Over head squat'. Main performance points of an over head squat are as follows..
- weight on heels
- head over toes
- crease of hip below knee
- lumbar curve maintained throughout
- arms locked
- active shoulders
- bar over frontal plane
Before we start the exercise we must warm up using a technique called 'Burgener Warm Up'. This consists of using a PVC pole to practice the technique that you will be perfoming. It will allow the athlete to let their body to get used to the movement, while correcting any errors that may be dangerous if occured with a weight. The 5 steps are:
down and up - the athlete shrugs their sholders bring the bar up slightly
elbows high - high force, lifts elbows high bringing the bar higher
muscle snatch - filp the bar around and lifting above head
snatch lands - go from jumping position (heels under hips), to squating position (heels wider than hips)
snatch drops - sqaut down with bar above head
down and up - the athlete shrugs their sholders bring the bar up slightly
elbows high - high force, lifts elbows high bringing the bar higher
muscle snatch - filp the bar around and lifting above head
snatch lands - go from jumping position (heels under hips), to squating position (heels wider than hips)
snatch drops - sqaut down with bar above head
Example of an over head squat.
This is a video of me practicing my technique using a plastic pole..
OHS Joe Holland from joe holland on Vimeo.
In this video it is important for me to practice my technique before i use actual weights. I am in the white shorts here. Because i can watch this back i am able to pick up on any mistakes or bad techniques.
2nd OHS Joe Holland from joe holland on Vimeo.
Here i am still working on my technique, allowing myself to improve before a weighted bar is introduced. I need to work on keeping the bar as close to my body as possible so i can use the most force and avoid injury.
Friday 12 November 2010
OCR Neckspring Progress
WEEK 1
OCR JOE HOLLAND NECKSPRING WEEK 1 from Joe Holland on Vimeo.
My legs here are bent so i dont not have the push needed to complete the neckspring.
WEEK 2
OCR NECKSPRING WEEK 2 from Joe Holland on Vimeo.
Here i am practicing the bounce up. when i do finally go over i get scared and collapse. i need to work on my 'beat-push' when on the box.
Week 2 neck spring from Joe Holland on Vimeo.
Again, i am starting of with no run up, and with a three bounce start i completed a cross box neck spring.
OCR JOE HOLLAND NECKSPRING WEEK 1 from Joe Holland on Vimeo.
My legs here are bent so i dont not have the push needed to complete the neckspring.
WEEK 2
OCR NECKSPRING WEEK 2 from Joe Holland on Vimeo.
Here i am practicing the bounce up. when i do finally go over i get scared and collapse. i need to work on my 'beat-push' when on the box.
Week 2 neck spring from Joe Holland on Vimeo.
Again, i am starting of with no run up, and with a three bounce start i completed a cross box neck spring.
Monday 27 September 2010
Unit 3 Effective Sports Leadership
Brian Cough OBE
Great coach because he took a number of teams to major success and I like his style of play.
http://sportsmedicine.about.com/od/tipsandtricks/a/qualitycoach.htm
- Knows the Sport
To be able to teach effectively the coach must have in-depth understanding of the sport from the fundamental skills to advanced tactics and strategy. Coaches may have experience playing, but not all former players make good coaches. Coaches must plan for the season, know the progressive nature of training adaptation, know the rules, and provide a simple, structured environment for athletes to succeed. - Seeks Out New Information
While a good coach knows a great deal about a sport (s)he must continue to learn and develop new training techniques. Staying up to date of new research, training and rehab information, attending coaching clinics, camps, and seeking out tips from elite coaches and athletes is a sign of a great coach. Watching videos, reading books, studying periodicals can also be helpful. Attending university classes in sport psychology, nutrition and exercise physiology is a great idea and is readily accessible for any coach who wants to grow and improve. - Is a Motivator
The successful coach is a motivator with a positive attitude and enthusiasm for the game and the players. The ability to motivate and inspire is part of the formula for success. Getting athletes to believe in themselves and achieve come far easier from some coaches than others. The coach who can motivate is able to generate the desire to excel in their athletes. Motivation may mean keeping the practice fun, fresh and challenging. When motivating a player, a good coach stresses trying to reach performance goals, not outcome goals. A coach should make sure that players understand that you can completely control your own effort and training, but can't control what your opponent does or the outcome of every match. - Knows The Athlete
Being aware of individual differences in athletes is also an important ingredient in coaching excellence. Yelling, screaming, and other emotional displays may work for some athletes but could have a devastating effect on others. Individualizing communication and motivation to specific players is key to team success. Paying attention to the player's emotions, strengths and weaknesses are the responsibility of a good coach. - Is an Effective Communicator
The effective coach is a coach who communicates well and exudes credibility, competence, respect and authority. A coach should be able to explain ideas clearly. Clear communication means setting defined goals, giving direct feedback and reinforcing the key messages. Acknowledging success is also essential for good communication. - Is a Good Listener
Part of communicating effectively is listening. A coach should be a compassionate ear and should welcome the players comments, questions and input. The effective coach will seek out information from the players. Finally, the good coach will be flexible and will use player feedback to modify the training plan if necessary. - Is Disciplined
Athletes need to adhere to a reasonable set of rules both on and off the field and if these are ignored the coach is responsible for discipline. The effective coach clearly states a code of conduct up front and adheres to it. When violations do occur, discipline should follow. Evidence supports that for discipline to effectively change behavior, it must be mild, prompt, and consistent. - Leads by Example
The effective coach also leads by example. A good coach adheres to the same rules (s)he expects of the players. A coach who wants respect should also show respect. A coach who expects players to remain positive needs to display a positive attitude. A coach who wants athletes to listen will also listen to the players. - Displays Commitment
The best coaches are in the profession because they love it. Besides being strongly committed to the sports and success the best coaches display a clear commitment to looking out for the best interest of the individual players.
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