The Need for Change

After a WOD last week, I decided to have the 5:15m class do the Pro-Agility cone drill.

Place 2 cones 10 yards apart from each other, then one in the middle. Straddle the middle cone with the other 2 cones on your left and right side. On go, race to your right side(5 yards) touching with your right hand, then race left to the furthest cone (10 yards) touching with your left hand, then back to the middle cone.

I randomized the starting direction, and had everyone race each other for some friendly competition.

Training the body to handle quick changes in direction, and dynamic lateral movement will produce favorable adaptations neuromuscularly enhancing balance, coordination, and agility. Not to mention reduce the risk of injury when you are called upon to act in this fashion.

Looks something like this:

1st and 2nd attempts: First touch, whether right or left hand, consists of many choppy stutter steps to slow the body, same for second touch.

3rd and 4th attempts: You are reminded of which hand and leg you change directions with quicker. Change of direction is faster, and you can possibly stop and turn easily with no choppy steps on your "strong" side.

5th and so on attempts: You figure out how to eliminate choppy steps on weak side, and start changing direction fast, but moving not as fast as you woud like once you have done so. Don't worry though, you will get fast again.

Jake

Jake, a 13 year old I train, is a superstar. He is a multi sport athlete with great natural ability. After one of our speed/agility training sessions I decided to throw a random challenge at him. I called it the "Gatorade Challenge". I said, "If you row 500 meters in under 2 minutes, Jake, I'll buy you a Gatorade, think you can do it"? Jake, being the athlete he is replied with an "of course". The fact that he has never been on a rower put him at a disadvantage. I also gave him zero instruction on form, this was a true Challenge! I simply told him the louder the fan was, the faster he was going.

Not sure of how to pace himself, he sprints right out of the gates. I start watching the screen to see is pace, it reads 1:47, 1:42, 1:45. He was rowing fast but I wondered how long he could hold the intensity. Holding back on verbal cues to correct form, I simply motivated and cheered on his effort.

He is passed the half way point now, and fading ever so slightly, still under a 2 minute pace. But then, without a word, his intensity begins to decline. With fight left in his body, but eyes losing faith he appears to be rowing upstream battling rapids with all odds against him. 130 meters are left and the pace climbs: 2:02, 2:08, 2:12.

Like all great athletes, no matter what age, we are able to go to that place in our mind. If you have been there, you already know what I'm talking about. The place where there is no feeling, and no sound. Only visualization of the task at hand being completed. Jake's photo finish:

He left with more confidence, sweaty clothes, and a gatorade.