As soon as she was out of breath, then the complaining and excuses began. Clearly, she was not mentally prepared for her first training appointment. The intent of this article is to help those who are new to exercising, new to working with a trainer, or new to the gym environment ease their fears, as well as give some tips on how to be more comfortable in the gym.

The First Step

Anxious about your first appearance at a gym? You are not alone. In fact, there is an actual term for gym anxiety – gym-timidation. According to Zoe Wilder’s article 9 Tips for Feeling More Confident at the Gym Because Gym-timidation IS a Thing But Shouldn’t Be, there are three top reasons people suffer from gym-timidation:

1. Feeling unfit
2. Being worried about what other people think of your workout
3. The fear of not knowing what you are doing

If these issues are holding you back from the gym, you can ease your fears with some “be” prep work.

Be Confident

We already know that many people are intimidated at gyms, and we even know why. Yet, I continue to hear about this intimidation, especially from women. Even though I personally am comfortable in a gym, and even though I know what I am doing, I can certainly empathize. When people reveal to me that they are gym-timidated, I like to tell them this story:

I was lifting free weights in a Marine Corps gym early on a Saturday morning. The gym was packed with Marines. I had my headphones in, was in my lifting groove, and was minding my own business, when a Marine approached me.

“Some enthusiastic gym-goers like to offer technique advice or form advice to new gym members – some advice will be correct and some will not.” 

He interrupted my lift by gesturing to me. I finished my lift, but not understanding him, I pulled one of my earphones out. His statement to me? “Hey, I need those weights you’re using to finish my third set. I’m in a hurry, and I need them now.”

Lots of responses to that comment flashed through my mind, but I settled on, “I’m almost finished with my warm-up lifts, but you’re welcome to work in with me.” Needless to say, he didn’t. Be confident. You have every right to be in the gym, and you have every right to use the equipment in the gym.

Be Curious

Don’t know how to use a machine or don’t know how to properly execute a lift? Ask a trainer on the gym floor, sign up for some personal training, or take some beginner classes to help you get started. As well, most gym-goers don’t mind helping (such as spotting a lift) or sharing information when asked for help.

But, proceed with caution. People with headphones usually don’t want to be disturbed (see above). As you will also see, some enthusiastic gym-goers like to offer technique advice or form advice to new gym members – some advice will be correct and some will not.

Be Acquainted

Get to know your gym through an orientation with a staff member. Most gyms offer a free orientation with your membership, which may include an initial fitness assessment, a tour through the facilities, an introduction to various machines, and an explanation of the classes. It is important to schedule this orientation as soon as you sign up for your membership, as it will help alleviate some of the fears you may have.

A Bit Extra

Now that you are mentally set and your “be” prep is complete, there’s only one thing left – a gym workout. Still feeling slightly uneasy about this whole gym thing? Read on for some advice that will help you feel more comfortable.

Don’t watch others in order to copy their movements or their workouts. You may think you are being smooth and surreptitious, but people really do notice if you are copying their workouts, and while imitation may be the highest form of flattery, it is downright annoying (and quite possibly just strange). As well, just because someone is working out, it doesn’t mean his or her form or technique is correct. If you copy incorrect form or an incorrect technique, you are risking injury.

Don’t compare yourself to others and/or don’t compare your workout to other workouts. As a new gym-goer, less is more. You don’t want to be so sore that you are incapacitated and can’t move for a week. This defeats the whole purpose of going to the gym to become fitter, yet I see this all the time. People are so enthusiastic about getting to the gym that they overdo it, hate it, and never come back. It is absolutely okay to lift light weights when you first start, even if you are next to someone lifting heavy weights. Have you ever seen the battle of the treadmill? This is where two people are battling to see who can go faster and longer on the treadmill. Don’t do this. It is okay to walk or jog on a treadmill when you first start. Ease into your workout routine so you actually enjoy it and come back for more.

Don’t wander around aimlessly. Have a workout in mind before you go to the gym. If you go to the gym during peak hours, chances are you will have to wait for equipment. Make sure you have a plan B, such as substitute exercises or a different order of your exercises. One of the first things I do when I get to the gym is to take a quick walk around the equipment I will be using to see what is available. If I need to, I can rework the order of my routine before I begin, rather than having to stop and go during my workout. If you don’t have a plan, you will waste your precious time.

“Ease into your workout routine so you actually enjoy it and come back for more.” 

Do not forget to wipe down the equipment. All equipment, machines, weights, jump ropes, etc. are included in this – wipe them down before and after use. Scoff all you want at this piece of advice, but people cough, sneeze, and sweat (among other things) on the equipment. People do come to the gym when they are sick and people don’t always wipe the equipment down after they use it. Trust me on this.

Bring your own water bottle. I have seen people spit in water fountains and throw up in water fountains. For those two reasons alone, try not to, really try not to, use the water fountain. Water fountains = germ fountains.

You Got This

Armed with the knowledge of what to do and what not to do at a gym, let your gym-timidation be a thing of the past. The more you go to the gym, the less intimidating it is.

What is your good advice for someone with gym-timidation? Please post to the comments below.

You’ll also enjoy:

• How to Choose the Right Fitness Program for You
• Relax and Enjoy the Ride: Advice for the New and Passionate Athlete
• A Guide to Choosing a CrossFit Gym (By Someone Who Doesn’t Own One)
• New On Breaking Muscle Today

References:

1. Zoe Wilder. “9 Tips for Feeling More Confident at the Gym because Gymtimidation is a Thing But it Shouldn’t Be,” Bustle, July 14, 2015. Accessed Aug 24, 2015.

Photos courtesy of Shutterstock.

The post Gym-timidation: Just Say No appeared first on Breaking Muscle.

You are never too far gone from your fitness goals to get back on track.

Know What You’re Up Against

It is important to understand what you (and your body) are up against as you make your comeback. What really happens to your body after a prolonged break? In Paige Waehner’s article, How Long Can I Take a Break From Exercise Without Losing Fitness?, she outlined the basic decline of fitness due to inactivity:

• Aerobic power can decline about five to ten percent in three weeks.
• It takes about two months of inactivity to completely lose the gains you’ve made.
• Extremely fit exercisers will experience a rapid drop in fitness during the first three weeks of inactivity before it tapers off.
• Muscular strength and endurance lasts longer than aerobic fitness.
• Muscles retain a memory of exercises for weeks or even months.

Start Slow and Be Patient

Exercise is good. Remember this after your first day or two back at it. Chances are, you are not in the same shape as before, and you are going to feel it. In her article How to Get Back Into Shape After No Exercise for a Long Time, Christy Mitchinson offers four practical tips for your successful comeback.

1. Consult Your Physician. We hear it, read it, and know it, but too many people do not take this important advice. According to Mitchinson’s article, the American College of Sports Medicine suggests consulting with your doctor before returning to exercise, especially if you have not exercised for three months or more. Likewise, it is especially important to speak to your doctor if you suffer from any chronic conditions, such as heart disease, diabetes, or arthritis.
2. Start Slowly. Love to run? You can return to running, but at a lower intensity, such as in a walk/jog program. If you previously did weight training, reduce weights to around half of the weight you lifted before your break. Aim to work out two to three times per week and keep sessions less than 45 minutes for the first two to four weeks. Extend your warm up and cool down to protect your muscles and joints from injury. As your fitness builds, you can add more workouts per week and increase the time spent working out. How do you know when you are ready to progress? When your workout routine is no longer challenging.
3. Enjoy It. Choose an activity that you like or that you have always wanted to try. Find a friend to work out with and hold each other accountable. How about catching up on your favorite television shows or reading a good book while on the treadmill or stationary bike? Varying your routine and alternating activities can also keep your workouts fun.
4. Be Patient. It will take time to build back up to your previous level of fitness. The good news is your body is adaptive and will usually return to your previous fitness level after six weeks of modified exercise. Resist the urge to push yourself at first. Trust your body’s signals to let you know when you have reached your limit.

Go easy on yourself and take small steps with your fitness to avoid burnout.

How to Put Action Behind Words

That is all great advice, but now – let’s apply it to your comeback in terms of actionable and useful items. Wendy Glauser, a writer for Best Health Magazine, was spot on with her advice for getting back to your workout routine:

1. Lay out your clothes the night before. When you wake up and see your workout outfit, shoes, and water bottle ready to go, chances are you will use them. Prefer an end of the day workout? Pack your gym bag, including water and pre-workout snack, the night before. And then don’t forget to bring it with you. Being prepared for a workout leaves less opportunity or excuses for skipping.
2. Take a thirty-day challenge. Try challenging yourself to work out every day, or every other day, for a month or longer. Find a gym, online group, or friends who will hold you accountable. If you’re not ready to commit to a long-term challenge, working out on the same days each week will help to make fitness seem like a given, rather than an option.
3. Break it down. Exercise seems too daunting? Break it down into achievable steps. If thirty minutes a day is too much to consider, break it down to three sessions of ten minutes of exercise until you get going again.
4. Buddy up. Commit to working out with a friend or join a class or group. Having someone hold you accountable, and vice versa, works wonders for keeping you committed to your workouts.
5. Plan it ahead of time. Don’t leave your workout to fate. Plan your session, what you are going to do, and when you are going to do it. Otherwise, the nebulous “I’ll work out later” might just turn into the procrastinated “I’ll just workout tomorrow.”
6. Lower your expectations. Just because you’re not feeling up to your usual hour-long routine, don’t skip the workout. Even a little exercise, like a twenty-minute bike ride, will keep your brain programmed to your fitness schedule. Whereas, if you don’t exercise at all, it won’t seem like a big deal to skip another workout in the future.

Get ready to wipe the dust off your barbell.

A New Opportunity

Remember, exercise is good. Rather than viewing your comeback as a daunting task, view it as an opportunity. This is your opportunity to learn new activities, try new skills, and surpass your old fitness level. Are you ready to make your comeback?

Check out these related articles:

• What Happened to Movement for Health?
• Take the Power Away From “I Can Only”
• Unexpected Lessons On Training and Happiness – From Wine
• What’s New On Breaking Muscle Today

References:

1. Paige Waehner, “How Long Can I Take a Break From Exercise Without Losing Fitness?”, last accessed 24 July 2015.

2.Christy Mitchinson, “How to Get Back Into Shape After No Exercise for a Long Time”,

last accessed July 24, 2015.

3. Wendy Glauser. “Tricks to get back into a workout routine”, last accessed July 24, 2015.

Photos courtesy of Shutterstock.

The post How to Make a Comeback From a Fitness Rut appeared first on Breaking Muscle.

No exercise groups in your area, you say? No problem! This article will provide tips that combine the ambition of the do-it-at-home exerciser with the determination of the do-it-yourself exerciser so you can begin a supportive group exercise program in your neighborhood.

Starting a group exercise program can be a difficult but fufilling endeavor.

Starting an Exercise Group

Starting an exercise group is not hard, but there are some considerations and logistics that need to be addressed first:

• Consider what type of exercise group you want to start. When I was a young mom, with three small children and a husband deployed to Iraq, I needed and wanted the support of other moms. Hence, I began a neighborhood walking group in our small on-base military neighborhood. As the word spread, and as people saw our daily stroller parade, more people joined us. Not only was this a great support system for the moms, but it was also a great way to socialize and exercise, as well as relieve stress.
• Consider the time commitment. Do you want the group to meet daily or every other day? Does your group have a set time to begin and end? Does your group have a common goal for each session? For example, will you walk for one hour or will you walk until you have completed five miles, no matter the time?
• Consider safety. If you exercise in the early morning or late evening, will you need reflective vests? Does your exercise area have sidewalks? Does someone have a list of emergency contacts for all members of the group? Will everyone be responsible for bringing his or her own water? Are headphones allowed during the exercise session?

“Once your exercise group has been established, staying motivated, especially during bad weather or on low-attendance days, can be difficult.” 

Create the Good, an organization created by the American Association of Retired Persons, helps connect people with volunteer opportunities that encourage the sharing of life experiences, skills, and passions within communities. In keeping with their mission statement, Create the Good relies heavily on volunteers to build stronger relationships with family, neighbors, and/or co-workers in local communities and offers the following tips to start and maintain a successful exercise group:

• Identify a local partner. Call local community-based organizations and see if they would be interested in helping to start or support an exercise group.
• Promote your group to family, friends, co-workers, and neighbors. Try posting fliers at your local YMCA, library, community center, health club, or place of worship.
• Kick it off. A start-up meeting is a great way to get the group together so everyone can meet. Meet in a public place, such as a local park or coffee shop. At the meeting, make a plan and pick a start date. You should also set up a system to contact members for reminders, changes to exercise sessions, etc.
• Set goals. Encourage members to set goals for themselves and for the team.
• Start exercising. On the start-up day – go! It’s as simple as that.
• Celebrate your successes. When your team meets its goals, celebrate. This can be as simple as grabbing a cup of coffee after an exercise session.

How to Stay Positive and Motivated

Once your exercise group has been established, staying motivated, especially during bad weather or on low-attendance days, can be difficult. Again, Create the Good has some inspiring ways to help your exercise group stay focused:

• Give your group a name and have t-shirts, hats, and other gear made.
• Enter charity walkathons, community parades, or 5km races together.
• Invite a local speaker to talk about fitness and nutrition.
• Share articles on exercise.
• Record the team’s progress.
• Set weight-loss goals.
• Share success stories.
• Recognize group members for their progress.
• Start a newsletter that chronicles the group’s adventures.
• Have coffee or lunch after a session.
• Organize a community walk to inspire others to join in.

“Goals can be as simple as attending every session for ten weeks or something bigger, like participating in a 5km charity event in a few months.”

One of the primary reasons exercise groups fall apart, is the lack of goal setting at the start of the program, as well as not adjusting goals as the program progresses. Goals should be set not only for the group, but members should also be encouraged to set individual exercise goals. Create the Good has come up with some ways to encourage the success of your exercise group:

• Have accountability. Whether you take attendance or assign partners or groups, be sure to hold your group members accountable to each other and to the group. Simple rewards for attendance, such as stickers, certificates, or a shout-out, can be enough to keep the group going.
• Write down goals. Goals can be as simple as attending every session for ten weeks or something bigger, like participating in a 5km charity event in a few months.
• Tell friends and family. Having support from those important to you will make sticking to your goals easier and more rewarding.
• Track progress. You and your fellow group members should write down when you exercised, how long, the number of steps displayed on your pedometer, etc. This will bring your progress to life and help you determine what’s working and what isn’t.

It’s Time to Start Your Group

So, ambitious do-it-yourself exercisers and determined do-it-at-home exercisers…how about starting that exercise group, now?

What sort of group would you like to start? Or have you started one already? Share your thoughts and experiences to the comments below.

Check out these related articles:

• How to Coach a Good Group Exercise Class
• How to Create a Better Outdoor Training Program 
• Having a Workout Partner Can Double Performance
• What’s New On Breaking Muscle Today

References

1. Create The Good. “Start a Walking Group.” 2015. Accessed June 28, 2015.

Photos courtesy of Shutterstock.

The post How to Start Your Own Exercise Group appeared first on Breaking Muscle.

Our day-to-day responsibilities can leave drained and uninspired – I get it.

The U.S. News article10 Excuses for Not Exercising, and Why They Won’t Fly identified the ten most common excuses people use for not working out. I’m going to walk you through these ten excuses, which I have heard plenty of times as a trainer myself, and help you find your reason(s) to work out anyway.

1. I’m Too Busy

We can all guess the first excuse, and we have all probably used it at one time or another: “I’m too busy.”

“With all the classes offered at local gyms and community centers, you don’t have to go it alone. Grab a neighbor or friend and work out together.”

This excuse is, by far, the most common. We are a busy society. We work, raise families, socialize, commute, volunteer, and use social media. But, in the end, we all have the same amount of time – 24 hours. What we choose to do, or not do, in those 24 hours makes the difference. You can choose to get a workout in or you can choose to not get a workout in.

Get rid of your excuse and find your reason to work out.

2. I’m Too Old

No one is too old to exercise. Walking is exercise. Yoga is exercise. There are so many forms of exercise to choose from, ranging from low impact to high impact to mobility to balance to strength training. There are even classes specifically designed for seniors. Silver Sneakers promotes physical activity, while offering a social support system within the class. Additionally, there are classes out there specifically designed to facilitate people with physical challenges.

Get rid of your excuse and find your reason to work out.

3. I Hate Working Out Alone

With all the classes offered at local gyms and community centers, you don’t have to go it alone. Grab a neighbor or friend and work out together. Start a local exercise group.

Get rid of your excuse and find your reason to work out.

Many communities offer a variety of group activities such as yoga.

4. I Get Bored Easily and I Hate to Run

Although popular, running is not the only form of exercise. With so many different activities to try, there is no possible way to wind up bored. If you don’t like to run, don’t do it. Try biking, swimming, or rowing. Find an activity that interests you and sign up for some classes. Try something new to keep workouts interesting.

Get rid of your excuse and find your reason to work out.

5. I Have Kids

I agree that this one is tough. Kids are unpredictable – they get sick, they don’t sleep, they have activities, they have tantrums, and they need us. Work around your kids’ schedule as best you can. While getting up earlier in the morning does not sound great, it is one of the best ways to ensure your workout gets done. The later you exercise in the day, the more things can distract you.

Just can’t do it? Then work out with your kids. As a young mom, I would pack two of the kids in the double stroller, my oldest would ride his bike, and I would clip our dog’s lead to the double stroller handle bar. To add even more challenge (and stress), I packed the under carriage of the double stroller with heavy rocks to get the most out of my short run or walk. Off we went!

Get rid of your excuse and find your reason to work out.

Kids give us an excuse to get out and play again.

6. I Have a Bad Back

Unless the doctor tells you to just lay in bed, activity is the best way to keep your back limber, to strengthen it, and to prevent additional pain. Dr. Ullrich, a board-certified orthopedic spine surgeon and medical director of Spine-health states that bed rest for more than a day or two can actually undermine healing.

Instead, Dr. Ullrich advocates active forms of back exercises to rehabilitate the spine and help alleviate pain. He further explains that active back exercises, when done in a controlled and progressive manner, distribute nutrients into the disc space and soft tissues in the back to keep the discs, muscles, ligaments, and joints healthy.

“Breaking Muscle (the site you’re reading right now) is one of the best free fitness resources for exercise plans and workouts.”

Dr. Ullrich agrees that a regular routine of lower back exercises helps patients avoid stiffness and weakness, minimizes recurrences of lower back pain, and reduces the severity and duration of future pain. If you suffer from back pain, see a doctor or physical therapist for a correct diagnosis, as well as for specific exercises and stretches to help alleviate pain.

Get rid of your excuse and find your reason to work out.

7. I Am Too Fat

There are many classes, support groups, and facilities designed for weight loss. As well, certified trainers will accommodate and tailor a specific fitness program to help with weight loss and to increase activity in a gradual, safe, and effective way.

Get rid of your excuse and find your reason to work out.

8. I’m Skinny, So I Don’t Need to Exercise

Everyone needs to exercise. While lean mass is usually associated with better health, it is not an indicator of your organ health, cholesterol levels, or insulin levels. Exercise doesn’t just keep our weight down. It benefits our entire body.

Get rid of your excuse and find your reason to work out.

9. I Don’t Have the Time or Money to Join a Gym

Breaking Muscle (the site you’re reading right now) is one of the best free fitness resources for exercise plans and workouts. This site includes free workout tips, free workouts, and free workout videos to help you on your fitness journey.

A great workout only requires basic equipment – even just your bodyweight.

Get rid of the excuse and find your reason to workout.

10. I Have Arthritis

Just as people with back pain are encouraged to participate in activities, so are people with arthritis. According to the Mayo Clinic, exercise is crucial for people with arthritis. It increases strength and flexibility, reduces joint pain, and helps combat fatigue. Stretching and aerobic exercises can build up muscles and remove strain from the joints, while helping to keep off excess weight that can increase painful arthritic symptoms.

Get rid of your excuse and find your reason to work out.

The Excuses End Now

When people find out I am a certified trainer, they often comment, “I would love to work out, but [fill in the blank].” I challenge you to get rid of your excuse and find your reason to work out.

Check out these related articles:

• Dear Self – Let Go of Excuses and Move Forward
• 11 Sneaky Ways to Move Every Day
• 5 Lunge Variations for Lower Body Strength
• What’s New On Breaking Muscle Today

References:

1. Katherine Hobson, “10 Excuses for Not Exercising, and Why They Won’t Fly,” USNews.com, June 3, 2009. Accessed May 31, 2015.

2. “Exercise Helps Ease Arthritis Pain and Stiffness,” Mayo Clinic Staff, Mayo Foundation for Medical Education and Research. Accessed June 1, 2015.

3. “Silver Sneakers Fitness FAQ,” Healthways Silver Sneakers Newsletter, 2014. Accessed June 1, 2015.

4. Peter F. Ullrich, Jr., MD., “Exercise and Back Pain,” Spine-health.com, June 15, 2009. Accessed June 1, 2015.

Photos 1 and 2 courtesy of Shutterstock.

Photo 3 courtesy of Breaking Muscle.

The post Escape the “Busy” Trap and Find Time to Exercise appeared first on Breaking Muscle.

Before you become outraged, hear me out. This article will identify appropriate reasons that your child may be sitting out, how to use sitting out to your child’s advantage, and when and how to speak to the coach about your child sitting out.

On the Bench

We have all heard the phrase that some coaches or leagues like to use, “If you pay, you play.” This may be the reason you chose your child’s coach or team, or it may be the reason you speak to the coach about your child sitting out.

The pay-and-play mantra may well be appropriate for those youth athletes starting out in a sport, for summer or weekend camps that introduce sports skills, or for clinics that emphasize certain skill sets. But this mindset is not appropriate when there is a noticeable difference in the playing abilities of athletes, when there is a glaring difference in sports specific skills between athletes, and when there is an obvious difference in the physical size and development of athletes.

“Benched or not benched, there is a time and place for a child to play, and a time and place for a child to sit.”

When is it appropriate for youth athletes to sit out? There are certain circumstances that warrant time on the bench:

• Switching teams or coaches. If your child has recently switched teams or coaches, then he or she may have to first prove his or her skill set. It may take a few practices or games before your child is getting his or her usual playing time.
• Your child may no longer be the star. Youth athletes develop at various rates, both physically and mentally. Even if your child was the star last year, that does not guarantee he or she will be the star this year.
• Attitude. Does your child have a good attitude toward the coaches, team, sport, referees, and other teams? If not, you can expect that the coach will pull your child, no matter how good of an athlete he or she is.
• Grades. Many coaches require their athletes to bring in their report cards. Some coaches, especially on travel teams, require the athlete to maintain a certain grade point average. If your child is not meeting those standards, then he or she may sit out until those standards are met.
• Unsportsmanlike behavior. With parents, teams, and coaches all fighting, the line has to be drawn. Bad sportsmanship is the fastest way to earn a spot on the bench, and rightfully so. Bad sportsmanship should not be tolerated. Ever.
• Missing games or practices. Does your child frequently miss games and practices? Does your child let the coach know? Missing an occasional practice or game for legitimate reasons is acceptable. Missing practices or games because your child wanted to go to a birthday party and forgot to let the coach know is not acceptable.

• When your child is injured or sick. It is the coach’s responsibility to sit an injured or sick child out of the game until he or she is fully recovered, no matter what the child or parent says. Case in point: As a strength and conditioning coach, I worked with a young baseball player who, after a four-day baseball tournament, was complaining of elbow pain. After the usual recommendations of seeing a doctor, resting, and icing, the child had a diagnosis – repetitive stress injury. The child was supposed to completely rest his arm for two weeks, and then get a reevaluation. Even with a doctor’s note stating the diagnosis and prescription, the father asked the pitching coach and me to continue working the child’s arms for strength. I did not train the child during this prescribed period of rest, but the pitching coach did. The result? A torn growth plate for the athlete with months of pain and rehabilitation.
• When your child’s abilities do not match the team’s or the opponent’s. When an athlete’s physical, mental, and athletic development is slower than the team’s, there is a good chance the athlete will be hurt. It is the coach’s responsibility to keep the child safe, and play him or her in positions or situations that will mitigate injury.
• When your child does not have a clear understanding of the game or strategy. Is your child new to the sport? Is your child a confident player? Some coaches will have the child observe the game for a short period of time before they play. Case in point: my youngest daughter started soccer at the age of eleven. She did not fully understand the rules and was the only one who had never played soccer before. The coach sat her out for most of the first game so she could watch. The assistant coach sat with her and explained the plays. Sitting out was appropriate. As my daughter gained more experience and understanding, she sat on the bench less and less.

How to Use Sitting Out to Your Child’s Advantage

As harsh as this sounds, there are some advantages to your child sitting out. You just have to look for them.

• Learning the game. As stated in the example above, newcomers may need to observe the rules and strategies of a sport to gain self-confidence and an understanding of the game before playing.
• Building a team. Every athlete needs to learn how to be a good teammate, through supporting the team and the coach. Additionally, when starters sit the bench, they can gain understanding and appreciation for their non-starter teammates.
• Fueling the fire. Sitting the bench may make the youth athlete work that much harder in practice and at home. It may give athletes the motivation, drive, and commitment needed to make them a starter.
• Reminders. As cited earlier, sitting out may be the result of misbehavior on the athlete’s part. Actions have consequences on and off the playing field. Sitting out might be the reminder the child needs to correct misbehaviors or to rise to the standards of the coach.

When to Talk to the Coach

While the coach has the ultimate say over a child playing or not, children and parents have rights, as well. If your athlete makes all the games and practices, yet still remains on the bench, it is time for the athlete to address the coach.

“The coach should be direct and answer the athlete with practice tips, while addressing areas to improve.”

A good way for your child to start the conversation is, “Coach, what can I do to improve my skills so that I can start playing in games?” The coach should be direct and answer the athlete with practice tips, while addressing areas to improve. If the child does as the coach has asked, yet still remains on the bench, it is time for the parent to address the coach.

Embracing Life Lessons

Benched or not benched, there is a time and place for a child to play, and a time and place for a child to sit. Just as youth athletes learn life lessons on the playing field, they can also learn life lessons on the bench, as long as they get their playing time in.

Read more about youth athletics:

• 3 Steps to Nip Youth Performance Anxiety in the Bud
• The Real and Present Danger of Overtraining Youth Athletes
• 5 Ways to Develop the Fighting Spirit in Youth Athletes
• What’s New On Breaking Muscle Today

References:

1. Bob Howdeshell, “BENCHED,” Sports Parents. Accessed May 3, 2015.

Photos courtesy of Shutterstock.

The post Youth Athletes on the Bench: It’s Not Always a Bad Thing appeared first on Breaking Muscle.

What Is Osgood-Schlatter?

Fortunately, the medical diagnosis of Osgood-Schlatter sounds much worse than it is. Although termed a disease, Osgood-Schlatter is actually an overuse injury primarily attributed to youth athletes. The medical term was first introduced in 1903, when U.S. orthopedic surgeon Robert Osgood and Swiss surgeon Carl Schlatter concurrently diagnosed this common cause of adolescent knee pain.

In medical terms, Osgood-Schlatter disease is an inflammation of the bone, cartilage, and/or tendon at the top of the shinbone (tibia). The tendon from the kneecap (patella) attaches downward to the growth plate on the front of the shinbone (tibia). The thigh muscles (quadriceps) attach to and pull on the patella, with a resultant pull on the patellar tendon. The patellar tendon then pulls on the tibia in the area of the growth plate.

“In medical terms, Osgood-Schlatter disease is an inflammation of the bone, cartilage, and/or tendon at the top of the shinbone (tibia).”

This repeated stress can cause the tendon to pull away from the shinbone, resulting in the pain and swelling associated with Osgood-Schlatter disease. In some cases, the body may attempt to compensate by trying to close that gap with new bone growth, which can result in a bony lump at that spot. A common misconception is that bones grow from the center outward, when, in actuality, the bones grow at the ends near the growth plate. Since growth areas are made of cartilage, and are not as strong as bone, high levels of stress or impact on those areas, as well as repetitive motions, can cause the growth plates to hurt and swell.

Who It Affects

Osgood-Schlatter disease is more common in boys than girls and usually affects adolescent athletes between the ages of ten and fifteen. In his article, Osgood-Schlatter Disease, Dr. J. Andy Sullivan, Clinical Professor of Pediatric Orthopedics at the University of Oklahoma College of Medicine, stated that the disease affects approximately 21% of athletic adolescents. Interestingly, while most adolescents only experience Osgood-Schlatter in one knee, some youth experience pain in both knees. It is still unknown, though, why some adolescents experience Osgood-Schlatter and some do not.

Symptoms

There are certain symptoms and activities associated with Osgood-Schlatter, although the severity of the pain varies with each person. Knee pain may be accompanied by swelling and is usually associated with high-impact activities such as running and jumping. Knee pain can last for several weeks or several months, but may continue to recur, until growth has stopped.

“Osgood-Schlatter disease is more common in boys than girls and usually affects adolescent athletes between the ages of ten and fifteen.”

It is rare for Osgood-Schlatter pain to persist after growth has stopped. Let’s go back to our aforementioned description of bone growth. When the cartilage of the growth plate stops growing, it fills in with bone. When this happens, the bone, rather than the cartilage, is stressed, so the pain associated with the stress of the cartilage goes away.

In diagnosing Osgood-Schlatter disease, Dr. Sullivan explains that the medical examination is very specific and will include:

• Observation of tibial swelling and tenderness
• Observation of erythema of the tibial tuberosity
• Observation of enlargement of the tibial tubercle
• Tenderness to palpation over the tibial tuberosity at the site of patellar insertion
• Observation of full range of motion of the knee
• Observation of hamstring tightness
• Observation of quadriceps atrophy
• Observation of no effusion or meniscal signs
• Observation of knee stability/instability
• Reproducing knee pain by direct pressure and jumping
• Reproducing knee pain with resisted knee extension
• Neurovascular examination
• Normal findings in the hip and ankle joints

Treatment

Once an athlete has been medically diagnosed with Osgood-Schlatter, the Mayo Clinic recommends the following at-home treatments to help alleviate the pain:

• Rest the joint. Limit the time spent doing activities that aggravate the condition, such as kneeling, jumping, and running
• Ice the affected area to reduce pain and swelling.
• Stretch the leg muscles, especially the quadriceps.
• Protect the affected knee by wearing a kneepad.
• Use a patellar tendon strap that fits around the leg just below the kneecap. This may help stabilise the kneecap tendon during activities, and distribute some of the force away from the shinbone
• Cross-train. Encourage the athlete to participate in activities that don’t involve jumping or running, such as cycling or swimming, until symptoms subside.

Never Fear

While knee pain in adolescent athletes is a common training complaint, pain that does not resolve should not be ignored. Through knowledge and understanding of this common adolescent overuse injury, coaches, trainers, parents, and athletes can help prevent, as well as mitigate, the pain of Osgood-Schlatter.

More on youth and health:

• The Real and Present Danger of Overtraining Youth Athletes

• More Than Just a Funny Bone: Preventing Growth Plate Injury

• Yoga Is the Answer to the Problems Children Face Today

• What’s New On Breaking Muscle UK Today

References:

1. “Osgood-Schlatter Disease.” J Andy Sullivan, MD; Chief Editor: Craig C Young, MD and others. Updated: July 15, 2014. Accessed April 19, 2015.

2. “Osgood-Schlatter Disease.” Reviewed by: Mary L. Gavin, MD. January 2014. Accessed April 19, 2015.

3. “Osgood-Schlatter Disease.” Mayo Clinic Staff. 2015 Mayo Foundation for Medical Education and Research. Accessed April 19, 2015.

4. “Patient Johns Hopkins Sports Medicine Guide to Osgood-Schlatter Disease.” Edward G. McFarland, M.D., Andrew Cosgarea, M.D. Accessed 19 April, 2015.

Photos courtey of Shutterstock.

The post For Parents: The Truth About Osgood-Schlatter Disease appeared first on Breaking Muscle.

What Is Osgood-Schlatter?

Fortunately, the medical diagnosis of Osgood-Schlatter sounds much worse than it is. Although termed a disease, Osgood-Schlatter is actually an overuse injury primarily attributed to youth athletes. The medical term was first introduced in 1903, when U.S. orthopedic surgeon Robert Osgood and Swiss surgeon Carl Schlatter concurrently diagnosed this common cause of adolescent knee pain.

In medical terms, Osgood-Schlatter disease is an inflammation of the bone, cartilage, and/or tendon at the top of the shinbone (tibia). The tendon from the kneecap (patella) attaches downward to the growth plate on the front of the shinbone (tibia). The thigh muscles (quadriceps) attach to and pull on the patella, with a resultant pull on the patellar tendon. The patellar tendon then pulls on the tibia in the area of the growth plate.

“In medical terms, Osgood-Schlatter disease is an inflammation of the bone, cartilage, and/or tendon at the top of the shinbone (tibia).”

This repeated stress can cause the tendon to pull away from the shinbone, resulting in the pain and swelling associated with Osgood-Schlatter disease. In some cases, the body may attempt to compensate by trying to close that gap with new bone growth, which can result in a bony lump at that spot. A common misconception is that bones grow from the center outward, when, in actuality, the bones grow at the ends near the growth plate. Since growth areas are made of cartilage, and are not as strong as bone, high levels of stress or impact on those areas, as well as repetitive motions, can cause the growth plates to hurt and swell.

Who It Affects

Osgood-Schlatter disease is more common in boys than girls and usually affects adolescent athletes between the ages of ten and fifteen. In his article, Osgood-Schlatter Disease, Dr. J. Andy Sullivan, Clinical Professor of Pediatric Orthopedics at the University of Oklahoma College of Medicine, stated that the disease affects approximately 21% of athletic adolescents. Interestingly, while most adolescents only experience Osgood-Schlatter in one knee, some youth experience pain in both knees. It is still unknown, though, why some adolescents experience Osgood-Schlatter and some do not.

Symptoms

There are certain symptoms and activities associated with Osgood-Schlatter, although the severity of the pain varies with each person. Knee pain may be accompanied by swelling and is usually associated with high-impact activities such as running and jumping. Knee pain can last for several weeks or several months, but may continue to recur, until growth has stopped.

“Osgood-Schlatter disease is more common in boys than girls and usually affects adolescent athletes between the ages of ten and fifteen.”

It is rare for Osgood-Schlatter pain to persist after growth has stopped. Let’s go back to our aforementioned description of bone growth. When the cartilage of the growth plate stops growing, it fills in with bone. When this happens, the bone, rather than the cartilage, is stressed, so the pain associated with the stress of the cartilage goes away.

In diagnosing Osgood-Schlatter disease, Dr. Sullivan explains that the medical examination is very specific and will include:

• Observation of tibial swelling and tenderness
• Observation of erythema of the tibial tuberosity
• Observation of enlargement of the tibial tubercle
• Tenderness to palpation over the tibial tuberosity at the site of patellar insertion
• Observation of full range of motion of the knee
• Observation of hamstring tightness
• Observation of quadriceps atrophy
• Observation of no effusion or meniscal signs
• Observation of knee stability/instability
• Reproducing knee pain by direct pressure and jumping
• Reproducing knee pain with resisted knee extension
• Neurovascular examination
• Normal findings in the hip and ankle joints

Treatment

Once an athlete has been medically diagnosed with Osgood-Schlatter, the Mayo Clinic recommends the following at-home treatments to help alleviate the pain:

• Rest the joint. Limit the time spent doing activities that aggravate the condition, such as kneeling, jumping, and running
• Ice the affected area to reduce pain and swelling.
• Stretch the leg muscles, especially the quadriceps.
• Protect the affected knee by wearing a kneepad.
• Use a patellar tendon strap that fits around the leg just below the kneecap. This may help stabilize the kneecap tendon during activities .and distribute some of the force away from the shinbone
• Cross-train. Encourage the athlete to participate in activities that don’t involve jumping or running, such as cycling or swimming, until symptoms subside.

Never Fear

While knee pain in adolescent athletes is a common training complaint, pain that does not resolve should not be ignored. Through knowledge and understanding of this common adolescent overuse injury, coaches, trainers, parents, and athletes can help prevent, as well as mitigate, the pain of Osgood-Schlatter.

More on youth and health:

• The Real and Present Danger of Overtraining Youth Athletes
• Preventing Repetitive Stress Injuries in Youth Athletes
• Yoga Is the Answer to the Problems Children Face Today
• What’s New On Breaking Muscle Today

References:

1. “Osgood-Schlatter Disease.” J Andy Sullivan, MD; Chief Editor: Craig C Young, MD and others. Updated: July 15, 2014. Accessed April 19, 2015.

2. “Osgood-Schlatter Disease.” Reviewed by: Mary L. Gavin, MD. January 2014. Accessed April 19, 2015.

3. “Osgood-Schlatter Disease.” Mayo Clinic Staff. 2015 Mayo Foundation for Medical Education and Research. Accessed April 19, 2015.

4. “Patient Johns Hopkins Sports Medicine Guide to Osgood-Schlatter Disease.” Edward G. McFarland, M.D., Andrew Cosgarea, M.D. Accessed 19 April, 2015.

Photos courtey of Shutterstock.

The post What Parents Need to Know About Osgood-Schlatter Disease appeared first on Breaking Muscle.

This article will define repetitive stress injuries, discuss their causes, address the means to prevent these injuries, and identify the common types of repetitive stress injuries.

Stress Injuries, Defined

Repetitive stress injuries (RSIs) occur when too much stress is repeatedly placed on a part of the body, resulting in inflammation, muscle strain, or tissue damage. RSIs are also referred to as overuse injuries, and can include over one hundred different kinds of injuries and illnesses that can vary in severity.

Previously thought to only be an adult injury, repetitive stress injuries are on the rise for youth athletes. But, unlike adult repetitive stress injuries, youth RSIs are usually associated with sports-related activity. According to The Journal of Athletic Training, overuse injuries in youth are a significant healthcare concern, with fifty percent of pediatric patients admitted to sports medicine clinics for chronic injuries.

“RSIs occur gradually, when a repetitive motion is repeated so often that the body does not have enough time to heal between playing.”

RSIs occur gradually, when a repetitive motion is repeated so often that the body does not have enough time to heal between playing. Overuse injuries can affect muscles, ligaments, tendons, bones, and growth plates. For adolescent athletes, overuse injuries most often occur at the growth plates, which are the areas of developing cartilage where bone growth occurs.

The growth plates are weaker than nearby ligaments and tendons, so repetitive stress can lead to injury of the growth plate. The areas most affected by RSIs are the elbows, shoulders, knees, and heels, all of which contain growth plates. While overuse injuries can occur in any sport, some RSIs are more common in certain sports. One of the more common known overuse injuries for baseball players is Little League elbow, which is caused by a repetitive throwing motion.

The Cause of RSIs

The Journal of Athletic Training states that an estimated fifty percent of overuse injuries in physically active children and adolescents are preventable, if people were only aware of the causes. There are several commonly recognized causes of RSIs, and it is essential that coaches, trainers, parents, and athletes are aware of these.

One of easiest preventable causes of RSIs is using the wrong equipment for the sport or using equipment that does not fit properly. As discussed earlier, adolescent athletes seem to be the most susceptible to RSIs, largely due to adolescent growth spurts. Therefore, equipment needs to be checked regularly, to determine if it is in good condition and if the equipment still fits properly.

“The areas most affected by RSIs are the elbows, shoulders, knees, and heels, all of which contain growth plates.”

Poor nutrition can also lead to RSIs, and conversely, good nutrition plays a pivotal role in preventing RSIs. Proper nutrition is essential for developing strong bones and muscles, for the repair and recovery of muscles, and for providing fuel for athletic performance.

In addition, coaches and trainers need to be aware of RSIs due to training errors (quick jumps in intensity or increases in weights) and/or excessive training. Coaches need to be exceedingly aware of poor mechanics – these are the leading cause of RSIs. Improper mechanics and techniques can put pressure on tendons, bones, and joints, and when done repeatedly, can lead to a variety of overuse injuries.

The Types Of Injury

According to Dr. Mary L. Gavin of Kids Health, there are several common types of overuse injuries:

• Sever’s disease is one of most common causes of heel pain in youth athletes and often occurs during adolescent growth spurts.
• Bursitis is inflammation of the bursa, which is a fluid-filled sac that acts as a cushion for a joint.
• Carpal tunnel syndrome is swelling that occurs inside a narrow “tunnel” formed by the bone and ligament in the wrist.
• Epicondylitis is a condition characterized by pain and swelling where the bones join at the elbow.
• Osgood-Schlatter disease is a common cause of knee pain in teens undergoing a growth spurt, causing inflammation where the tendon from the kneecap attaches to the shinbone.
• Patellofemoral syndrome is a softening or breaking down of kneecap cartilage.
• Shin splints are pains along the shin or front of the lower leg.
• Stress fractures are tiny cracks in the bone’s surface caused by rhythmic, repetitive overloading.
• Tendonitis is the tearing and inflammation that occurs in the tendons.

The Prevention of RSIs

Yes, RSIs can be prevented. While the coach or trainer is responsible for the conduct of practices and games, the parent and the athlete also have a responsibility to help prevent overuse injuries. Dr. Gavin offered these suggestions to young athletes:

• Before any sports season, have a physical examination and address any issues or concerns with your doctor.
• Always warm up and cool down with appropriate stretching exercises.
• Wear the proper clothing and equipment for your sport, including safety gear.
• Make sure equipment fits properly and is used correctly.
• Drink water before, during, and after your workouts.
• Vary your day-to-day activities, rather than doing the same activity every day.
• If you are experiencing symptoms such as pain, swelling, numbness, or stiffness, stop and seek medical attention.

So, What’s the Good News?

There is good news. While RSIs can be serious, the risks of these injuries can also be greatly decreased for youth athletes. It is the responsibility of all – coaches, trainers, parents, and athletes – to recognize the causes of RSIs, take measures to help prevent them, and accept responsibility for their prevention, so that youth overuse injuries can be drastically reduced.

Read more on youth and development:

• More Than Just A Funny Bone: Preventing Growth Plate Injury
• Severs Disease: The Pain of Adolescent Growth Spurts
• 7 Reasons Youth Athletes Need to Strength Train
• What’s New On Breaking Muscle Today

References:

1. “How are Overuse Injuries Different than Other Injuries?” Stopsportsinjuries.org, Rosemont, IL. Accessed 5 April 2015.

2. “National Athletic Trainers’ Association Position Statement: Prevention of Pediatric Overuse Injuries,” Tamara C. Valovich McLeod, et al.  Journal of Athletic Train. 2011 Mar-Apr; 46(2): 206–220. doi:10.4085/1062-6050-46.2.206. Accessed 5 April 2015.

3. “Overuse Injuries in Children,” Reviewed by members of POSNA (Pediatric Orthopaedic Society of North America). December 2012. Accessed 5 April 2015.

4. “Repetitive Stress Injuries,” Reviewed by Mary L. Gavin. Jan 2014. Accessed on 6 April 2015.

Photos courtesy of Shutterstock.

The post Preventing Repetitive Stress Injuries In Youth Athletes appeared first on Breaking Muscle.

This article will explore why youth athletes outgrow their coach, signs that a youth athlete needs to move on, and how to help that athlete transition to a new team.

Spring sports have just started and many athletes will be returning to their local teams with the same teammates and same coaches. But what happens when your child has outgrown his or her coach?

This article will explore why youth athletes outgrow their coach, signs that a youth athlete needs to move on, and how to help that athlete transition to a new team.

When Is It Time to Move On?

There are many reasons a youth athlete might outgrow a coach, and it is not necessarily a slight on the coach. Most times, your child’s advancement signifies the coach has done his or her job correctly. When your child is on a developmental team to learn the basic skills and rules of the game, it is understood the child will move to a different team, once he or she advances in the game.

As well, not every coach has advanced sports skills or can teach advanced sports skills. This is okay. Once the coach has reached his or her coaching capacity, and your child has learned all he or she can, it’s time to move on. These are all positive and expected signs of development in sports performance.

Finding the Next Great Coach

Outgrowing a coach is not necessarily a bad thing, yet many parents and athletes stay with a coach out of a misplaced sense of loyalty to the coach or for fear of hurting the coach’s feelings. I am always incredulous when I hear parents make comments like this, and when asked, I offer this: Is playing the sport about the coach or is playing the sport about your child?

“Most times, your child’s advancement signifies the coach has done his or her job correctly.”

Outgrowing a coach is not about loyalty or the coach’s feelings. It is about finding the right coach for each developmental stage in your child’s sports career. It is about optimizing the performance of your youth athlete.

Stopping a Negative Situation

What happens when your child is in a negative coaching situation? What if the coach is “fun,” but your child is serious about the game?

We live in Wisconsin. The winters are very cold. One early and very cold Saturday morning (negative 25 degrees with wind chill), I took my son to his indoor baseball practice. No one was there to open the doors. Boys had been dropped off and were waiting outside the facility in the cold. The coach, and owner of the facility, showed up 25 minutes late, looking hung over and drinking his Starbucks coffee. Obviously, these kids cared more about practice than the coach – it’s time for a new coach.

In hindsight, it is easy to read the signs of outgrowing a coach, but let’s save ourselves and our children the pain of playing where they no longer fit. Allegra Sinclair, a life coach who specializes in confidence training, has identified several key areas that indicate your child may need to find a new coach:

• Your child needs less and less advice on his or her performance. If your child is no longer asking the coach for advice or if your child is not receiving constructive feedback, then it’s time for a new coach.
• Your coach no longer has advice to give. When your child asks for advice from the coach and the coach can no longer answer or address your child’s concerns, it’s time for a new coach.
• Your child has reached a higher performance level than the coach can teach. The coach was successful in leading your child to a new level, but cannot develop your child’s performance further. This is not a slight on the coach, but rather a success for both the coach and the athlete. It’s time for a new coach.
• Your child is confident on his or her own. Your child feels completely confident and rarely considers the coach when making decisions during practice or competition. It is time to challenge your child’s sports performance and it’s time for a new coach.
• You and your child no longer click with the coach. You and your child have a different vision than the coach, and the coach can no longer provide your child with the skills necessary for optimal sports growth. It’s time to move to a new coach.

“We are talking about your child’s need for more from a coach.”

Identifying the signs for outgrowing a coach and making the decision to change coaches can still be tricky for youth athletes. On his blog Coach Up, writer Kevin Duy agrees that it is a normal developmental process for youth athletes to move to a new coach. He offers these suggestions to help ease your child’s transition to a new coach:

• Remind your child that growth occurs outside of comfort zones. Sports growth often comes through mistakes and competitive challenges. Let your child experience that growth with athletes who challenge him or her.
• Give your child the opportunity to rise to the challenge. Is your child complacent in drills, techniques, and games because he or she is the best player on the team? It is okay to place your child on a team where he or she is not the best player, but through practice, can match the team’s skills and techniques. Not only will your child learn more about the game, but will also begin to discover his or her athletic potential – mentally and physically.
• Improvement begins with desire. Before moving to another coach, two important questions need to be asked. Does your child want to improve his or her skill sets and advance performance? And does your child want to move to a new coach? If you desire these outcomes for your child, but your child does not, then finding a new coach will not matter.
• Is your child a leader on the team? The athlete who is looked up to and depended upon from the coach and from teammates, and who often leads stretches and warm ups, is usually the strongest player. This is fine, as long as the athlete is still improving in his or her game. A common mistake that parents make is seeing leadership as a sports skill progression. Leadership and skill progression are two different entities. Don’t mistake leadership with advancing skill or sport.

Why Moving On Is Good

While some coaches, parents, or teammates might be offended that your youth athlete has moved to a new coach, it is actually a good sign. We are not talking about bad coaches or transactional coaches in this article. We are talking about your child’s need for more from a coach. More skills, more techniques, more development, and more challenges to optimize his or her performance. These are all positive assurances that your child is developing to his or her athletic potential, that the coach has done his or her job, and that you are actively engaged in your child’s sports development.

You’ll also enjoy:

• 5 Unconventional Tips for Coaching Kids
• Kids Are Fatter, Sicker, and Slower – What Can We Do About It?
• How Parents Can Best Support Their Kids in Athletics

References:

1. Duy, Kevin. “How Do You Know When Your Child Has Outgrown His Team?”. October 10, 2013. Accessed March 22, 2015.

2. Sinclair, Allegra. “How to Know When You Have Outgrown Your Mentor” June 19, 2012. Accessed March 22, 2015.

Photos courtesy of Shutterstock.

The post Breaking Up With Your Child’s Coach: It’s Not You, It’s Me appeared first on Breaking Muscle.

Two Coaching Styles

Most coaches fall into one of two categories – a transactional coach or a transformational coach. The original definitions of transactional and transformational came from a business management perspective, and the two terms were later applied to sports coaches.

Transactional coaching can best be summarized by an individual exchange (or transaction) between a coach and an athlete to improve the immediate performance of the athlete. These types of coaches are primarily concerned with the competency, skills, and techniques of the player, as they pertain to winning the game.

Transformational coaching strives to inspire and change (or transform) the whole athlete in order to improve not only the individual’s sports performance, but also to positively affect change in the athlete’s life. Taken further, by giving individual consideration to all aspects of an athlete’s performance – skills and techniques, motivation and behavior, work ethic and sportsmanship – the transformational coach has the ability to positively affect, and to positively produce, the optimal sports performance of the entire team.

What to Expect From a Transactional Coach

For the transactional coach, the bottom line is the win. All practices, drills, strategies, and techniques are focused on that end result. The means to achieve the win, however necessary, are secondary to winning.

A transactional coach manifests several basic characteristics:

• Relives glory days through youth practices and games, which highlight the coach’s achievements
• Participates in youth practices and drills as a means to show off, rather than playing to the skill level of the children
• Blatant or subtle disregard for organizational rules and/or the safety and health of athletes
• Shows disrespect to athletes, parents, other teams, other coaches, and officials
• Identifies the team’s wins or losses with his or her own self worth
• Punishes athletes when the team does not win or if the team makes mistakes
• Rewards good performance with playing time, keeping the win in mind. In other words, the best player plays, whether or not he or she is a good sport, attends practices, is a team player, has integrity, etc.
• Shows favoritism, while belittling other athletes
• Does not speak to parents, does not seek help from team parents, or refuses help from team parents

Do you find yourself thinking, “I can’t imagine a youth coach behaving like this”? Or are you thinking, “I know exactly what you are talking about”? In truth, the transactional coach usually leaves casualties behind, in the form of the youth athlete hating the sport, losing his or her confidence in the sport, or worse yet losing his or her self-esteem.

Let’s take, for example, the recent controversial decision of the Little League Baseball Organization to strip the U.S. championship title from Chicago’s Jackie Robinson West Little League team. The team received national recognition, but it also received notoriety.

After numerous complaints about the team’s championship title, the Little League organization held an investigation. The investigation discovered the Jackie Robinson West team had knowingly used a false boundary map from which to draw its players. Instead of drawing from their own district, they broke the rules and pulled athletes from neighboring Little League districts to create a super team.

“For the transactional coach, the bottom line is the win.”

As a result of the investigation findings, the coach, team manager, and district administrator were suspended. While the adults certainly had to pay for the consequences of their decisions and actions, they left a team of young athletes stripped of a title they worked hard for. Chances are the youth and parents had no idea they were involved in breaking Little League rules. The behavior on the part of the Jackie Robinson West coach, manager, and district administrator is absolutely indicative of transactional coaching. The end result is the win. The means to achieve the win is secondary.

What to Expect From a Transformational Coach

For the transformational coach, individual consideration is given to developing athletes, as a whole, while understanding that the team is only as strong as its weakest athlete.

A transformational coach manifests these basic characteristics:

• Builds athletes through teamwork, pride, responsibility, hard work, respect, and sportsmanship
• Teaches athletes sports and life lessons in wins and losses, as well as how to handle wins and losses with dignity and good sportsmanship
• Builds individual and team skills to make the team stronger
• Positive role model, with constructive corrections
• Holds athletes accountable for actions and gives athletes appropriate responsibilities
• Welcomes interactions with parents, as appropriate to situation
• Understands, appreciates, and accepts the coaching responsibility in regard to shaping a young athlete’s athletic career, as well as his or her life

While living in Japan, I had an opportunity to meet the most transformational coach I have ever come across. My son was fortunate to play baseball on a Japanese team under the mentorship and coaching of the Okinawan legend Kishabasan.

I was witness to Kishabasan driving around, finding young male teens cutting school and “hanging out.” He would hand them a mitt and tell them to meet him at the baseball field. Generally, the boys were intrigued enough to come. Some stayed to play ball and some didn’t. But that never stopped Kishabasan from trying to positively affect change in kids’ lives.

“The transformational coach has the ability to positively affect, and to positively produce, the optimal sports performance of the entire team.”

Under his coaching, the individual consideration he gave to each boy, his belief in each boy (often bigger than their belief in themselves), and his ability to have the kids reach their potential led to many championships in his over-thirty-year coaching career. More importantly, the lessons he taught the boys carried over to their personal and professional lives, some of which included professional baseball careers.

At Kishabasan’s funeral, over 500 young men from all over Asia attended. Many shared stories about how his coaching, mentorship, and interest in them as a person transformed their personal lives so they could become the men they are today. What an incredible legacy, and what a tribute to a transformational coach.

Putting It All Together

The difference between the transactional and transformational coaching styles is certainly drastic. But in reality, the distinction is not always so clear. Some coaches will utilize characteristics from both types of coaching as situations dictate.

Ultimately though, coaches tend to favor one type of coaching style over the other. We all want to win and so does our child. But before choosing your child’s coach and team, consider what you really want your child to learn.

More on youth sports:

• 5 Ways to Develop the Fighting Spirit in Youth Athletes
• 3 Steps to Nip Youth Performance Anxiety in the Bud
• Stop Playing Through the Pain: How to Safeguard Youth Athletes
• What’s New on Breaking Muscle Today

References:

1. ESPN.com news. Feb 12, 2105. Accessed March 9, 2015. http://espn.go.com/chicago/story/_/id/12308988/little-league-strips-chicago-team-us-championship-suspends-coach.

2. Fielden, Sandra Dr. “Literature Review: coaching effectiveness: a summary”. March 2005.

https://web.archive.org/web/20170624191144/http://literacy.kent.edu/coaching/information/Research/NHS_CDWPCoachingEffectiveness.pdf.

3. Giandonato, Joe, MS CSCS. “Leadership Style Discovery in Performance Coaching, Guest Blog”. Posted by Chris Merritt on April 29, 2011. http://www.beyondstrengthperformance.com/leadership-style-discovery-in-performance-coaching-guest-blog-by-joe-giandonato-ms-csc.

4. Hamilton, Molly. Online Journal of Workforce Education and Development Volume III, Issue 3 – Spring, 2010. The Interaction of Transactional and Transformational Leadership, Southern Illinois University at Carbondale. Accessed March 9, 2015. http://opensiuc.lib.siu.edu/ojwed/vol3/iss¾.

5. Tearse, Hal. “Your Child’s Coach: Transactional or Transformational?”. Nov 5, 2015. https://www.momsteam.com/blog/htearse/your-childs-coach-transactional-transformational. Accessed 8 March 2015.

6. Wallace, Vernon. “Transformational Coaches vs. Transactional Coaches”. iQathletes, Inc. March 10, 2014.

https://www.linkedin.com/pulse/transformational-coaches-vs-transactional-vernon-wallace. Accessed March 9, 2015.

Photos courtesy of Shutterstock.

The post The 2 Coaching Styles: Choose What’s Best For Your Kid appeared first on Breaking Muscle.

Short-Term vs. Long-Term Coaching

It isn’t always easy to distinguish between good and bad coaches. Coaches who win are often considered “good,” while coaches who don’t are considered “bad.” Generally, a bad coach is also considered to be a transactional coach, with a short-term focus on winning. In contrast, a transformational coach has a long-term focus on developing the athlete for optimal sports performance over time.

A transactional coach is driven by the goal to win at all costs, and all practices, teachings, and strategies are executed with the win in mind. This is where parents and children often mistake a bad coach for a good coach – because the end result is the win.

While everyone likes to win, the consequences of a season with a transactional coach often leave youth athletes unmotivated to play that sport again or uninspired to play any sport. Perhaps even worse, this type of coaching sets a bad example for athletes in sportsmanship, in responsibility, and in team building, not to mention the effects this coaching has on the child’s self esteem.

Keeping an Eye on the Coach

In order to truly delineate between good and bad coaches, we need to examine the behaviours of the coaches. In her article 8 Warning Signs Your Kid Has a Bad Coach, distinguished sportswriter and reporter Merlisa Lawrence Corbett identified the traits of a bad coach. Drawing on the research and experience of sports psychologist Dr. Alan Goldberg, Corbett summarized Dr. Goldberg’s extensive findings to assist parents in identifying the warning signs of a bad coach.

Typically, a bad coach:

• Singles out children to publicly criticise or humiliate.
• Places winning above everything, including following sports rules or guidelines.
• Ignores safety and health issues of the child or team.
• Allows kids to badmouth or bully each other.
• Plays favourites.
• Withholds information from parents or tells children not to tell parents what occurs at practices or games.
• Is disrespectful to players, parents, other teams, other coaches, and referees or umpires.
• Is manipulative and will try to use any tactic, including turning players against each other, in order to win or to achieve a personal objective.

“By knowing and being able to identify the behaviors of bad coaches, parents are better equipped to make decisions that will allow their child to enjoy the sport and the playing season.”

While these eight characteristics can help parents identify a bad coach, determining them is dependent upon a certain amount of observation time. This observation time generally comes in the form of practices and games or events. But by that time, it is often too late to switch coaches, and the child is left to persevere through a miserable playing season.

How Does a Parent Proceed?

So, if parents are new to the sport or new to the area, how can they avoid the pitfalls of accidentally selecting a bad coach? Brooke de Lench, founder and editor-in-chief of Moms Team, an online youth sports information site for youth sports parents, understands the trials and tribulations of finding good coaches. She offers the following advice when seeking a new coach for your child:

• Find out about the coach before the season starts. This will allow for enough time to switch coaches, if needed.
• Talk to both athletes and parents of athletes who have played for the coach.
• Find out if any complaints have been filed against the coach with the police, club, league, or organisation.
• If the organisation does evaluations of coaches, request to see them. If they won’t provide them, ask how the coach ranks against other coaches.
• Always trust your instincts. It is better to be safe than sorry.

I speak from experience on this last piece of advice. When my son was younger, he played on a winter baseball team. It was supposed to be for fun. It wasn’t. Early in the season, my son came home from practices mentally and physically worn out. I knew something wasn’t right, but I couldn’t put my finger on it, and my son was too young to verbalise it.

Yes, I attended practices. Yes, I attended team meetings. Yes, I observed. Yes, I communicated with the coach. I still couldn’t figure it out – until I saw the coach interact with his son. The son missed a ground ball, and the coach (dad) screamed at him, berated him, and then threw a baseball at his child, which hit him in the back.

“In order to truly delineate between good and bad coaches, we need to examine the behaviors of the coaches.”

I watched in horror. The players watched in horror. Everything was suddenly clear to me. I called my son over, he packed his bags, and we walked off the team immediately. Four other parents followed me to the parking lot with their players. Complaints were filed, and the team was disbanded. Lesson learned – trust your instincts.

Being a Better Equipped Parent

Typically, bad coaches exhibit several common behaviours. By knowing and being able to identify the behaviours of bad coaches, parents are better equipped to make decisions that will allow their child to enjoy the sport and the playing season.

No matter the scenario, when faced with a bad coach, it is the responsibility of the parent to act in the best interests of the child, especially if the safety, health, or well being of the child is at stake.

Read more about coaching youth:

• 7 Ways to Build Real Self-Esteem in Youth Athletes
• Using Youth Psychology to Your Advantage
• Coaching Young Athletes Through Sensitive Periods
• What’s New on Breaking Muscle Today

References:

1. Chittenden, Chris. “Transaction or Transformation?”. http://www.talkingabout.com.au/TransactionOrTransformation. Accessed 22 Feb 2015.

2. Corbett, Merlisa Lawrence. “8 Warning Signs Your Kid Has a Bad Coach” https://www.youthletic.com/cincinnati-oh/articles/8-warning-signs-your-kid-has-a-bad-coach/.

3. De Lench, Brooke. “How to Spot a Bad Youth Sports Coach”. Adapted from the book, Home Team Advantage: The Critical Role of Mothers In Youth Sports (HarperCollins 2006). https://www.momsteam.com/team-parents/coaching/general/how-to-spot-a-bad-youth-sports-coach. Accessed Feb 22, 2015.

4. Goldberg, Alan Dr. “You are Not a Good Coach When You…”. Feb 20, 2010, https://www.competitivedge.com/you-are-not-a-good-coach-when-you/. Accessed 22 Feb 2015.

5. Tearse, Hal. “Your Child’s Coach: Transactional or Transformational?”. Nov 5, 2015. https://www.momsteam.com/blog/htearse/your-childs-coach-transactional-transformational. Accessed 22 Feb 2015.

Photos courtesy of Shutterstock.

The post Avoiding the Bad Coach: A Parent’s Guide appeared first on Breaking Muscle.

After a winter hiatus and with spring sports just around the corner, many children develop sports performance anxiety. This usually happens before or during a tryout or event, but can possibly occur even after an event. The purpose of this article is to help coaches, trainers, and parents do the following:

• Understand what sports performance anxiety is
• Identify the symptoms
• Understand the reasons it might occur
• Aid youth athletes in coping with this anxiety

Types of Anxiety

According to sports psychologist Catherine McCanny, anxiety is a state of psychological and physical symptoms brought about by a sense of apprehension of a perceived threat. Psychologists generally differentiate between two types of anxiety, trait anxiety and state anxiety:

• Trait anxiety refers to an aspect of personality in which nervousness is considered a personality trait.
• State anxiety refers to temporary feelings of anxiety in a particular situation.

“Adult expectations, especially if the pressure to win at all costs is emphasized, may become excessive and overwhelm young athletes.”

We all experience anxiety in different ways, dependent upon the situation. How anxiety manifests itself and how a person deals with anxiety is individually driven. A person with a trait anxiety may find many everyday situations stressful and is more prone to experiencing state anxiety, as well.

Performance Anxiety Broken Down

Knowing and understanding the general psychological terms of anxiety, let’s now apply them to sports performance anxiety. In Jason Kelly’s article Performance Anxiety, he draws largely on the research and studies conducted by psychology professor Sian Beilock. Beilock specializes in cognitive psychology and explores how our minds can trick us in high stress situations. More specifically, her work applies to athletes in high stress sports situations.

Beilock’s research indicates that certain types of physical expertise, such as fielding a ground ball, are best performed outside our conscious awareness. This is especially true under stressful conditions. In the example of fielding a ground ball, she asserts athletes perform best when they rely on their training – when the actions of fielding a ground ball are part of their procedural memory. While the implied and complex motor skills to field that ground ball are difficult for the youth to verbalize, his or her procedural memory can execute the actions necessary. In a physical training sense, this is known as muscle memory.

“The quality and level of coaching and/or quality of supervision may trigger sports performance anxiety, as well.”

High stress sports situations or events can compromise procedural memory. This scenario is more commonly referred to as “choking under pressure.” Under stress, youth athletes tend to think about the mechanics of their actions to try to control the situation, but that conscious thought process actually diminishes their performance.

The Manifestation of Anxiety

A solution might be easy arrived at if the youth athlete could verbally identify his or her sports performance anxiety, but chances are the athlete cannot recognize it. Instead, the anxiety manifests in a variety of ways.

Dr. Jeremy Pettit, a psychologist specializing in anxiety, identified some symptoms:

• A sudden reluctance to play or participate in the sport
• No longer being interested in a sport that was previously enjoyed
• Complaints of headaches and stomachaches
• A fear of playing sports
• Sleep disturbances, extreme fatigue, or depression

External stresses can also contribute to youth sports performance anxiety. Adult expectations, especially if the pressure to win at all costs is emphasized, may become excessive and overwhelm young athletes. The quality and level of coaching and/or quality of supervision may trigger sports performance anxiety, as well.

“Under stress, youth athletes tend to think about the mechanics of their actions to try to control the situation, but that conscious thought process actually diminishes their performance.”

Craig Sigl, known world wide as a “Mental Toughness Trainer” for youth athletes, asserts that other factors, such as the behavior of parents, may add to a child’s sports performance anxiety. He asks parents to be aware of the following behaviors:

• Do you offer unsolicited advice about how to perform better?
• Do you communicate disappointment verbally or non-verbally?
• Do you show affection to celebrate good performance and withhold affection after poor performance?
• Do you praise or encourage only after good performances?

Getting Past the Anxiety

It is never to late to help young athletes cope with sports performance anxiety. Once the coach, trainer, or parent identifies the symptoms, there are ways to teach the youth athlete to deal with and conquer that anxiety.

Sports Medicine expert, Dr. Elizabeth Quinn offers these suggestions to help youth athletes control and conquer sports performance anxiety:

Pre-event:

• Recognize that pre-event anxiety is normal
• Prepare mentally and physically for the event
• Visualize your entire performance

During the event:

• Focus on the task at hand, rather than the outcome
• Force a smile if you are struggling with negative thoughts. This simple action will change your attitude in a split second
• Race/play like you don’t care about the outcome. Enjoy the event!

Post event:

• Review the event and recall the things you did well
• Acknowledge, review, and then dismiss the actions that hindered your performance
• Design a training program that mimics event-like conditions

Supporting Our Youth Athletes

Anxiety is normal before a big event. The issue is when anxiety prohibits optimal performance and holds a young athlete back. With coaches, trainers, and parents understanding what sports performance anxiety is and why it occurs, as well as how to identify the symptoms of those suffering from it, they can help a youth athlete conquer the anxiety and continue to enjoy their sport.

Read more about youth athletics:

• Understanding the Off-Season for Youth Athletes
• 7 Ways to Build Self-Esteem in Youth Athletes
• Foundational Training for Youth Athletes: Are You Doing It?
• What’s New on Breaking Muscle Today

References:

1. “Allowing Youth Sports to be Child’s Play.” Nationwide Children’s Hospital. Accessed February 8, 2015.

2. Catherine McCanny, “Anxiety Within Sport.” The Sport in Mind, 2014. Accessed February 8, 2015.

3. Craig Sigl, “Parents’ Role in their Kid’s Sports Performance Anxiety.” Accessed February 8, 2015

4. Elizabeth Quinn, Dr., “Overcoming Performance Anxiety with Sports Psychology.” Accessed February 8, 2015.

5. Jason Kelly, “Performance Anxiety.” University of Chicago Magazine. Nov-Dec 2011.

Accessed February 8, 2015.

6. Patrick Cohn, “Helping Young Athletes Who Suffer From Anxiety.” April 9, 2014. Accessed February 8, 2015.

Photos courtesy of Shutterstock.

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