Posts Tagged ‘speed’

Hotspot Response system

Hotspot response is a sensor based fitness training aid suitable for use by all in sport and fitness.  It can be seen as a “game” by young users, used to measure specific aspects of movement by coaches and athletes or simply provide a fun and interactive means of getting moving and improving fitness levels.

Up until now reaction trainers have been static but with Response™ you not only react to the lights but also move to the correct coloured spot on the ground. Activate with hand or foot for truly versatile training. Simply move a dot or two to create a new exercise challenge!

The reaction now has purpose and the movement itself can also be trained.

Whilst static systems do train hand eye co-ordination and reaction, they are limited in relevance in sport by there being no requirement to move.  With Response™ the coloured lights on the base are merely the initiator – it is the following movement that really makes the system so game specific. The coloured spots can be placed in any position or pattern to create many variations of exercise. Have them close together for fast feet and positioning skills or spaced out for movement dynamics and fitness work.

Response – React then Act – Reaction Training How it Was Meant to Be.

    

The Hotspot Response consists of 4 individually coloured sensors (red, blue, yellow, green) and a base unit.  It has 4 modes of operation, rsp1-4, each with its own functionality and use.  See descriptions in the image below!

Response mode descriptions

Hotspot Response can be used in a wide range of exercises with a whole host of progressions!

Response Exericses

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I am very excited about writing this article as it has enhanced my coaching philosophy and approach ten fold.  I will try to explain the process and the reasoning as I go.

This evening  (Monday 20th Feb 2012) I took the protoype Response System to my coaching to see what the reaction (ha) would be to the system from a player perspective and also to see how my coaching would / could alter.

I set the system up for a 20 second work period, set up a square about 2×2 metres and explained that the light would come on and that they (the player) are to move to the corresponding dot.  Then they were to look for the next light and move to that dot and onward.  I also used the other features to stimulate, engage and challenge the players.

The first thing I noticed was that the players movement was really stretched by this implied reactive pressure.  The intensity level was through the roof and the enjoyment was great to see and they applied themselves really well to solving the movement puzzles presented by the system.

I trained 4 players in 3 different sessions and the differences between them were very interesting.

Physical competency played a part in the measured output of the players.  It was evident that from an anatomical / functional point of view that better posture and movement capability in all planes resulted in better scores.  I think this is quite accepted but probably missing from many coaching sessions, particularly sport specific coaching sessions (I am working on a series of articles to address this).

Most sports require some reaction to a stimulus and then to move and execute some action.  This reaction to the stimulus is of interest.  In most, “reaction” trainers that I have seen there is no requirement to move from position A to position B.  In this case, the reaction trainer, for me, has been a difficult concept.  With Response however, there is a requirement to move and this requirement can be as big or as small as desired.

The pressured style of movement that was observed suggested that the message from the reaction to the muscle groups was delayed and/or confused.  Interestingly, the players who could play tennis at higher tempos and more consistently were observed to move more fluidly in response to lights changing.   Over the part of the session I used the Response, I altered drill patterns and distances, exercises, the position of the lights (moved the system to the other end of the court) and created movement puzzles for the players.  This seemed to be very engaging and the work rate was fantastic.   Improvements were made with some confusions within the drills popping in and movement mistakes being made.

This provoked my thought process to consider the possibility that players thoughts were clouded when performing the sport and the focus was not on simply playing.  The idea of working with the subconscious is a concept that I was recently presented at Anatomy in Motions level 3 (Gary Ward).   Tennis is a busy sport and there is all manner of possible things players can be thinking about when performing drills, points etc that may have either effect on their outcome, i.e. positive/negative.    Thoughts associated with thing like where they are hitting, how they are hitting, does the ball have spin, oh no I missed etc.

When players observed a new light they automatically performed a split step and this was very prominent during the activities with response. However, when playing/drilling in tennis this step is sometimes missing,  maybe due to drifts in focus, time delays in the stimulus, relief after sending the ball back.  They likened a new light to the contact point of the opponent  and decided that they would shout the word “GO” as loud as possible in their head as they saw/heard the contact. The aim of this was to fill their head with the word and it’s noise thus impeding other thoughts to enter their mind.

The impact of this was that the movement and court coverage was drastically improved and I was able to really pressure them with the feeding.  Taking it a step further, I wanted to reduce the thoughts whilst hitting so we chose words such as “Bang” “hit” linked with breathing out through their own contact.  The words were again shouted to fill their head and when I asked what it was like, they said that the words took as long as the breathing out, BaaannnGG for example.  The aim of this was to allow the body to just do as it knows best.

Results again were good and the players had a really positive response to the work. We had stronger strokes, higher rally tempo, increased consistency not to mention more fun.

Conclusions

There is a place for reaction training and its impact and linkage to coaching and performance is great

Reaction is one thing but body function is a limiting factor where required to move and execute.  This means that, as a prerequisite or in conjunction with, there must be attention to the body requirements (in 3D).

Using stimulus as focus points, allows clearer thought and the body to simply do as it knows best.  It almost simplifies the messages from the brain to the body to more like “red light – body go” as opposed to ” red light – panic – pull levers – wait not that one – what about this one – ok that will do – come on – made it – dam it there’s another one”

It allows the players to just do and correct (attacking the subconscious effectively).

The Response is a great tool to engage players, make training useful and linked to the sport, provide significant challenge and aid in making performance related improvements.

It was a lot of FUN!

Emergencies and Opportunities

https://3dtrainingconcept.wordpress.com/2011/10/27/situations-emergencies-vs-opportunities/

3 Movement Concepts

https://3dtrainingconcept.wordpress.com/2011/10/27/3-movement-concepts/

Association Training

https://3dtrainingconcept.wordpress.com/2011/10/27/association-training/

Enjoy x

The Performance Enhancement tool kit is a simple and effective way to personalise training.  Whether it be for a specific game style in an individual sport, a certain position or improving certain muscle groups this approach will get you on the dot faster.

Again there is a 360 degree approach to this and it is important to consider options and potential solutions from many angles.  For example a right back in football will have certain things in common with the vast majority of right backs but with deeper investigation there could be slight variances due to the manager setting the team up differently or a certain style of play and also not to forget the individual flare and personality.

Moving through the process the movement patterns and variations that can be applied must be set and of course every thing linked back to game day.  What can we expect the player to do on the field and for what reasons?

Within each movement pattern there will be physical obstacles to over come.  These could be in the form of muscles not functioning as well as they could or technique at certain points within the movement pattern.  This could be down to the brain having not been educated, a strength issue or some other issue.  The point is that we can find it fix it and work with it all the time in and out of the movement patterns.

With this approach we have a detailed overview of the actual requirements from all angles. We have designed specific patterns and drill variations to enhance the players performance.  We have given the body a well rounded view of what we want and how to get better and finally we monitor every time and all the time.

In monitoring we build up players confidence with the movements (maybe after and injury), we demonstrate the point relevant to the tactics so we get buy in and we have a much better handle on whether the drill, activity works within the game played at the weekend.

Simple really but very effective

Example case coming soon…

Make it count x

Tennis  Movement Training – Phase 1 – Vector Training

Download Phase 1 Simple Tennis Movement 

Introduction

Tennis is a dynamic sport requiring a host of skills in order to play the game well.  Alongside techniques of strokes, tactical understanding and mental abilities is that of movement and footwork.  These would come under the heading “physical” but is more than simply going to the gym and crunching weights or running on a treadmill.  Tennis movement is specific and in phase 1 the aim is to introduce you to simple movement concepts that you can improve and that will also double up to improve your fitness.

3 Vectors

Movement in tennis can be broken down into 3 vectors.

  1. Forward & Backward
  2. Lateral
  3. Diagonal

Vectors must have direction and a magnitude.  In this case we look at direction and 2 “magnitudes,” distance and speed. 

Movement Steps

Tennis movement can be simply broken down into 3 or 4 distinct types.

  1. Side steps / shuffles
  2. Cross over steps (X overs)
  3. Running (fwd/bwd)
  4. Dynamic Cross overs (combination of X over / side step)

Within the game you will be required to use all of these either in isolation or in a complex combination.  Within phase 1 of Tennis Movement Training there will be drills to develop and enhance all vectors and movements

Download Phase 1 Simple Tennis Movement 

Hotspot System Setup

To know if you are improving you need to measure the drills. Hotspot can help you do that and provide accuracy and repeatability so that you have the confidence that you are improving.

To use the Hotspot system with the drills outlined is simple.

  1. Use the mode button to select “COUNT” mode (Press start to confirm)
  2. Set the number of dot’s to be hit in your drill
    1. Remember if you use the “0” start mode the first dot starts the timer and is not included in the total count
    2. You can return to dots after 0.5s, be sure to include all of the hits in the drill
    3. Press start to confirm and use the mode button again to select the “0” remote start
    4. Press start and go!

Download Phase 1 Simple Tennis Movement 

Well so far on this blog I have posted my archive of articles. This is content I use when I demonstrate the Hotspot Training System in how to maximise its use.

Now, interestingly enough all this developed from a simple question..How do you know? How do you know you are getting better at certain things?

Answers to the question such as
“I lift heavier”
“I am winning more” are valid but there is more to it..isn’t there?

How do I know if I am getting better at the agility drill or the tennis movement drill or that movement pattern. How do I know if that extra weight I am lifting is helping me get faster and hit harder? The answer is you don’t!

The only way to know is to measure. Now that is tough because off technology costing so much or in fact it dosnt exist.

Well it does now..

Whilst at University in America I trained in the gym to improve my tennis. I could see strength gains and I could run for longer but I had no idea whether I my foot speed was improving, or my agility was improving or my speed around the court. Vague attempts at measuring were made but we used to make it up (don’t tell coach van dyke at SBU tho!).

As a result of this the Hotspot concept was born. It is affordable, simple to use, can measure agility drills accurately, does force good mechanics and control and is repeatable for monitoring improvement.

So why don’t you take a look at http://www.youtube.com/gelcrooks to see it in action and check out http://www.hotspottraining.com

Why put your improvement down to chance? Take control and make it count with Hotspot

Hasta luego!