DPI Digest 18
Hey, y'all!
As promised a few emails ago, this one will be about coaching cues.
When we're teaching movement, there's a few things I want you to consider:
Humans can only process certain amounts of information at a time.
Too often we tell people what we don't want.
Your client's fitness level and comprehension.
First, we're inundated with copious amounts of information every day. Social media, the drive to work, ads on streaming services, etc. We can only see so much, and the brain will process out the rest of it.
In order to mitigate that with our clients, what you want to do is have them focus on 1-2 things at a time.
For example, a client may have poor squat form, from feet turning out, arched back, shoulders rounded, head moving forward. There could be more, but those are the most common I see.
The 2 things I'd focus on are the arched back and shoulders rounding, and the cue I'd give them is "Brace your core by pushing your belly button to your back" and "Put your shoulders in your back pocket".
Reason being is the feet turning out is usually a lack of stability in the lower body and the core (in addition to potentially having Piriformis issues), so getting their Core working right may fix this. Second cue is because wherever the shoulders go, the head often follows suit. Those of you who ride bikes and/or motorcycles know what I'm talking about. So, fix the posture, and we can fix the head position.
By focusing on the 1-2 primary areas in movement form, you increase the chance of correcting other issues as well. So, keep it super simple.
Secondly, it's very easy to say things like "Don't push your butt back too much" or "Don't drop your shoulders" or "Don't let you stance get too wide". By telling them what you don't want, their brain immediately goes to do that very thing. Ironic.
So, we fix that by doing the opposite: telling them what we DO want. Want them to keep their toes pointed forward? Tell them "Keep your toes straight." Want them to keep their shoulders down? Tell them "Keep your shoulders relaxed". Simple.
Lastly, it could be a movement your client isn't ready for yet. It may seem simple to you, but oftentimes what's simple for us is difficult for someone else, and vice versa.
Let's look at the squat example like we did above. Regardless of the type of Squat variation you do (Goblet, Barbell, etc.), if they can't perform it well, instead of changing the exercise, change something else: the range of motion. Can't do a full squat? Try a half squat, or even a quarter squat if they need. Notice Valgus (knees cave in) during the squat? Put a mini-band around their knees and have them keep their knees in-line with their shoelaces. Like the previous 2 items, keep it super simple.
Bonus: Focus on the outcome of the movement instead of the muscles. This is what's referred to as External cueing.
Short version,Internal cueingfocuses on the body itself (muscles), whereas external cueing focuses on the movement outcome what you want them to do).
I.e. Internal Cue: "Squat down until you feel your hips, then stand and squeeze your glutes."
External Cue: "Squat down as if you're sitting down in a chair, then stand tall and push your belt buckle forward."
Notice the difference? One tells you what to feel, one tells you what to do.
Keep your coaching simple, and look for as many External Cues as you can. Guaranteed your clients will move better.
Until next time, Be the Best!
- Coach Brandon
