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Session 4 - Coaching Formulas

Fly Feet Amy

Coaching Formulas

Cueing is incredibly important so that people understand what you want them to do.  Effective cueing not only keeps people safe, but also allows you to keep good command of the room.  Cueing needs to be direct and actionable so that people know exactly what you’re looking for and WHY.

 

 

Types of cues:

 

  • Verbal - Talk them through it from the ground up.  Example of a squat: Start with your feet just outside your hips, toes forward, send your butt back, driving your knees out.  Keep your chest up and your back flat.

  • Demonstration - Show them EXACTLY what you want them to do.  They will mimic down to the strangest detail, most of your cueing will happen in this format.  Use your assist to dig into each body part.

  • Physical assist/adjustment - Be assertive when you do a tactile adjustment.  No creepy touching. :) Be intentional and mindful and know your audience before you go in for a physical adjustment.

 

How to cue effectively:

(These are the same as the four rules of prep, but apply here as well.)

  • Get it out in 15 seconds or less

  • Include a golden nugget - sell it!

  • Get them moving

  • Assess

 

Speeding Car Example:  Imagine you put someone behind the wheel who has never driven a car and you’re speeding down the highway and you want them to slow down….

 

  • Option 1:  You yell “SLOW DOWN!”  They will have no clue what to do.

  • Option 2:  You tell them “Take your right foot off the accelerator.  Gently press the brake, which is to the left of the accelerator, with your right foot until you slow down to 30 mph.”

 

Tunnel of Movement

 

  • The way you start is the way you’ll finish.  This means if you start a movement correctly you are more likely to perform it properly.  It’s very difficult to correct if you began out of position. Example: If you start your KB swing with your shoulders dumped forward, it’s almost impossible to fix mid swing.

  • Torsion - You have to create torque to get full range of motion both at the hip and at the shoulder.  

 

Practical application

 

  • Go through and do 4 sets of 5 squats; category 1 and 2.  Identify and fix faults.

  • High plank – identify and fix faults

  • Squat with partners – identify and fix faults

  • High plank – to push ups

  • Overhead positions to thrusters