Tip of the Month - November 2021

Coach Monika Says…

Inclusion of Movement Competencies To Enhance Performance and Reduce Risk of Injuries

In support of the October Newsletter on the Warm-up Series I and II, the 2021-revised Canadian National Coaching Certification Program [NCCP] Module “Prevention and Recovery” recommends that “Movement Competencies” as a set of general and sport-specific skills are to be included in your Warm-up sessions. 

The Warm-up is seen as the Pre-training phase to get athletes ready for the forthcoming training session. Taken together, “Movement Competencies” are said to improve general physical attributes [components], body control, and help to reduce the risk of injuries. Movement and Sport Competency refers to one's ability to successfully perform a certain task in sport.

Body control is the fundamental skill of almost every sport skill, according to the 2021 NCCP. “Movement Competencies” that correspond to sport-specific skills should be developed in the pre-training phase before the actual training session. Similarly, a dynamic Warm-up needs to be part of pre-training phase and should include general and sport-specific “Movement Competencies” that are used in the sport general (conditioning, weight room, etc., or sport-specific session content of the practice.

There are 6 categories, according to the revised 2021 NCCP Module:

1. Movement patterns (examples: lunge squat; push-ups)

2. Stabilization (examples: body incline = body bridge in supine; ‘dead bugs’ [supine position-vertical arm extension-bent legs in air at 90-dgrees])

3. Mobility (examples: kneeling hip flexor stretch = kneeling lunge)

4. Landing and deceleration (examples: 1-foot landing; 2-foot landing)

5. Jumping and bounding (examples: vertical jump)

6. Locomotion (example: A and B skips or bounding from Athletics)

References:

Canadian Coaching Association (2021). Coach Workbook. Module Prevention and Recovery (p. 27). Ottawa, ON, Canada: Canadian National Coaching Certification Program (NCCP).

Canadian Coaching Association (2021). Learning Facilitator Guide. Module Prevention and Recovery (pp. 36-43). Ottawa, ON, Canada: Canadian National Coaching Certification Program (NCCP).

Till, K., Eisenmann, J., Emmonds, S., Jones, B., Mitchell, T., Cowburn, I., Tee, J., Holmes, N.,   & Lloyd, R.S. (2020). A coaching session framework to facilitate long-term athletic development. Strength and Conditioning Journal, ISSN 1524-1602.
DOI: https://doi.org/10.1519/SSC.0000000000000558

Verstegen, M., & Williams, P. (2004). Core performance. The revolutionary workout program to transform your body and your life. New York: Rodahl.