In the second part of this two-part blog on coordination training, I will discuss the different elements involved and how to best integrate them in training programmes for success.
Firstly, when identifying the different components of coordination, you can use the mnemonic RB RADIO - here are the different areas and examples of each:
So where does coordination training fit into the development of a tennis player? There is no getting around the fact that tennis is becoming an early specialisation sport – if we consider that Martina Hingis won her first junior slam at the age of 12, we must be creating high skilled players from an early age. The dangers of early sports specialisation are that athletes can become one-dimensional in their movement skills, they can be left with a narrow bandwidth of movements. They can end up with overdeveloped sport-specific skills and underdeveloped global motor skills. In the case of tennis, I support the fact that in order to excel in that sport, early exposure is vital. However, it is within our remit as coaches to also expose players to a much wider diversification of movement skills through developing motor skill proficiency.
Arguably the optimal time to focus on this type of training is with junior players. From a neural standpoint, youth athletes’ brains are much more ‘plastic’ – meaning they are quicker to learn, develop and refine new tasks. But, this training is not exclusive to these ages; even at the age of 25 we can still be refining our walking gait, so this type of training can still be highly beneficial for players of all ages. I use coordination tasks with all my athletes, integrating them into warm-ups, movement sessions and rest periods in the gym or on-court drills.
Here is a pre-hit warm up with Roger Federer in action with his physical trainer of 20 years. In my opinion Roger is the most coordinated athlete in history. In the space of eight-and-a-half minutes you will see an example of the whole spectrum of coordination qualities.
Childhood is a time of accelerated cognitive development; particularly the sensorimotor cortex, which is a key factor for developing fundamental movement skills (FMS) and neuromuscular coordination. So, to ensure the biggest positive transfer of training we must ensure this work is prioritised early and continued throughout childhood into adolescence.
First it is important to define the components of effective motor skill proficiency.
FMS can be broken into three key areas:
In addition to FMS, the athlete must also be able to produce, reduce and absorb force. These are expressed by the following movements:
The combination of the two elements has been classed by Lloyd and Oliver as Athletic Motor Skill Competencies (AMSC). The exposure to and the development of these AMSCs prepares the athlete for more advanced training methodologies such as weightlifting, high intensity plyometrics and sport-specific speed and agility.
In addition to the physical components, perceptual-cognitive development should also be prioritised. This can be achieved by including elements of coordination within movement tasks, working on reactions, anticipation, visual scanning, pattern recognition and knowledge of situations. These elements are those suggested by Young and Farrow as integral components of agility. It is the combination of these elements with change of direction speed which underpin the movement demands of a tennis player.
In conclusion, to create effective motor skill proficiency with the integration of coordination training, there are there five key components:
By following these guidelines, movement skill development can be specific to the individual, which can include progressions and regressions. This also allows athletes to revisit key FMS and coordination skills during growth and adolescent awkwardness. This holistic approach to development produces more robust and adaptable athletes, which may, in turn, lead to reduction of injury risk and overuse injuries, while at the same time having a positive impact on performance.
Our job is to extensively master the basics, in order to create the most effective and efficient athlete, who is able to adapt, regardless of the situation or environment.
Here are some examples of putting these guidelines into effect: