Monthly Archives: April 2013

Sewellism part II

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osceolaA quick amendment to my previous post Enjoy the Journey, with some additional “Sewellisms” from my friend and colleague from our Osceola High School days, Greg Sewell.  These were a couple that my wife and I  laughed about just today!

 

  • “Oh, the bitterness” – extreme disappointment… and the extended version “Oh, the bitterness I feel“
  • “Knothead” – probably referring to someone that caused him to say “Oh, the bitterness“
  • “He must have had the “operation”” … referring to a colleague that became a school administrator… “What operation is that?” some unwilling patsy would ask… “Oh, the operation to remove their backbone“… even funnier because Greg himself later had the “operation” and became a school administrator!

Feel free to send any other “Sewellisms” you might remember.

Jeff Floyd – youcandomore1@yahoo.com         Squidoo Lens – You Can Do More!

Jumping Mental Hurdles

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The physical benefits of a periodized (changing the # of sets, reps and % of 1RM) strength training program are well documented.  While studies have shown that athletes will gain increases in strength in both periodized and nonperiodized resistance training programs, strength improvements do appear to be greater as a result of periodized training.

brainliftingAll that aside, another benefit that is often overlooked is the mental.  The mental aspect of completing a 3 x 8 routine is much different than that of a 3 x 3 cycle.  I think it is a good thing any time my athletes are forced to confront a challenge, be it physical or mental.  It is because of this reason that I occasionally throw some changeups (Throwing a “Changup“) at our athletes.  Some of these changes, like switching between cycles (Sets, Reps, and Cycles), are planned.  Others, such as throwing in a combination lift (Combination Lifts) during a week’s workout are more of a surprise “hurdle”.  All of these changes test the athletes, physically AND mentally.

Being mentally and physically tough enough to attack and “beat” these challenges we intentionally throw at them is important.  I want my athletes to get used to overcoming and attacking obstacles.  Overcoming any challenges that are put in their way… by me, their opponent, society…WHATEVER.  I tell them that when they get used to attacking and “winning” these daily challenges… “winning the day”… that they are on their way to developing wining habits – championship habits (Championship Habits).

Jeff Floyd – youcandomore1@yahoo.com          Squidoo Lens – You Can Do More!

Mental Visualization

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visualizationIt is always great to hear from my former players.  Many are parents whose children are now involved in athletics.  Some are teachers and coaches themselves.  They are quick to share fond memories of victories as well as bitter recollections of defeats.  What I find particularly interesting is hearing what they “took” from their participation in athletics.  I enjoy hearing what “worked” for them regarding motivation, teaching and coaching techniques.  One common thread that I have heard from many of my former players is how much they think the technique of mental visualization helped them become a more successful and confident player.

I have often used this process with athletes during my career, and believe in its value. Visualization is an often-taught mental rehearsal technique in sports. It is an extremely powerful tool and numerous studies have been done that confirm its value in improving athletic performance.

One oft cited study involved three groups of people who were tested on how many free throws they could make.  After this initial test:

  • The first group practice free throws every day for an hour.
  • The second group just visualized themselves making free throws.
  • The third group did nothing.

After 30 days, they were tested again.

  • The first group improved by 24%.
  • The second group improved by 23% without touching a basketball.
  • The third group did not improve which was expected.

Although using mental visualization can be useful any time, we particularly liked using it towards the end of the week as our contest approached. Normally at this time of the week, we were trying to limit the physical reps, focusing more on the mental aspect of game preparation.  As with all things, the more our athletes practiced mental visualization, the better they became at using it, and the better the results.

Here is how we taught the process of mental visualization to our athletes.

  • Take ten minutes, in a quiet place where you will not be disturbed.
  • Take a defensive call, or offensive play from our game plan this week.
  • Picture yourself making the “perfect play”, from start (the call in the huddle) to finish, against this week’s opponent.
  • Involve all of your senses – in the first person.  You are not watching a movie of yourself making the play.  You are seeing it, hearing it, smelling it, feeling it, with all of your senses.
  • Think and phrase in positive manner – Thinking about “keeping your feet when making a great cut”, as opposed to thinking about “not slipping”.
  • See a clear detailed picture in your “minds eye”
  • The more detail the better.  Smell the grass, feel the ball against your ribs, hear the crowd, feel the emotion.  The more senses you involve, and the more realistic you “paint” the picture, the more it will imprint.
  • Enjoy, feel, and experience the feelings and emotions that will be evoked when making the “perfect play”

Although many of our athletes often scoffed at the notion of “mental practice” when we first began this process, it was always satisfying when those same athletes would tell us after a game that a particular play was “exactly like I visualized it this week!”

prepskcThanks to PrepsKC.com for running this post as part of their Coach’s Corner Column.  I hope you can take the time to visit their site and “Like” my column!

 

Remember – “You Can Do More… your brain is lying to you… Don’t Believe It!”

Jeff Floyd – youcandomore1@yahoo.com        Squidoo Lens – You Can Do More!

Recruiting – Texts, Emails, and Phone Calls

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Today is the second of a six part series designed to help student-athletes and their parents know what to expect at the various stages of the recruiting process.  I briefly explained these stages in the post, Recruiting – Gauging Their Level Of Interest;  I will be going into greater detail at each step to help you maximize each of these opportunities to market yourself.

When I initially designed the “Level of Interest Pyramid” I distinguished the difference between email or text messages, and phone calls.  At that point in time (prior to January 2013) the NCAA considered these as separate categories and had different rules governing each.  In January 2013, the NCAA changed their rules governing these communications, essentially grouping them together and eliminating the numerical limits on both.

level of interestAs far as gauging a level of interest a school has in a prospect, there is still significant difference between a text message or email, and a phone call.  A text or email message does indicate that the recruiting coach is in the process of developing a relationship with you.  A text or email message does indicate a higher level of interest.  But, texts or emails can still me done “en masse”.  Any elementary student with a cell phone knows how to send a group email or text message and knows how to copy and paste parts of one email into another.  A phone call is different.

When a college coach takes the time to actually call you and talk on the phone, it is an indication of a fairly high level of interest.  It is something that has to be done individually and is unique to you.  You cannot do it in a group, or copy and paste like you can with email or text.  Things are getting serious at this level!

Your responses to text, email, or phone calls will be important.  Remember, the recruiting coach is still evaluating you at this juncture, and will be right up until the point in time that you sign your National LOI (Letter of Intent).  Some suggestions.

  • Your response to text or email should be relatively brief. Keep in mind that this coach is probably actively recruiting 30 or more athletes at this point in the process.
  • Make sure your response casts you in a positive light, and honestly conveys your level of interest.
  • Be careful of your language and keep the communications mature and “professional”.
  • Be mindful of the nature of text or email – sometimes your emotions or intended meaning can be misconstrued.  The coach does not have your voice inflection or facial expressions to give him cues as to what you are saying or what you are meaning.

More than likely these texts or emails from your recruiting coach will be “light” in nature – probably just asking things like “How did your game go?”, “How is your week going?”  “Good luck on your Spanish test” etc.  The main thing that the coach is trying to convey is that they are interested in you.

When you get a phone call from your recruiting coach keep these things in mind.  Speak clearly and confidently.  Be prepared for some questions –

  • Have you heard from any other colleges?
  • Have you set up any official visits?
  • Has any college made an offer to you?
  • Do you have any questions about our football program or college?

If you do have any questions that have come up since they visited you in person at school, or your parent(s) have questions, now is the time to ask them.  Remember this – unless the coach specifically asks to speak with your parent, you be the one to talk.  A coach wants to know you are mature enough, and independent enough to speak for yourself.  They will want to talk directly to you, not your parent, uncle, or a friend who is acting as your “agent”

I also think it is important to communicate any limits you (or your parents) want to set regarding these communications.  If the recruiting coach knows that you only want to hear from him via text or email once a week, or not after a particular time at night, then it should be respected. Make sure that the limit you are setting for one coach, you set for all the coaches that are recruiting you.  All of the coaches and all of the colleges that are recruiting you will want there to be a “level playing field”.

college recruiting ebookUse all of these mediums (email, text and phone call) to help get you one step closer to making an informed decision as to where you would like to get your education and participate in intercollegiate athletics.  Use it wisely, too, as part of an overall marketing plan – helping to make you Wanted…. and Rewarded!

 

Thanks for the comments and questions – keep ’em coming!

Jeff Floyd – youcandomore1@yahoo.com              Squidoo Lens – You Can Do More!

One Voice

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You can call “it” what you want :

  • “Speaking with one voice”
  • “Strength in numbers”
  • “Delivering a consistent message”
  • “All on the same page”

magaphoneWhatever you want to call “it”, when you get “it” in your program, you can start making real gains.  All of the head coaches at our school “speak with one voice” regarding the expectations of our athlete’s participation in the strength and conditioning program.   I was reminded of this fact last week.

I had a couple of boys basketball players in one of my classes – advanced strength and conditioning for athletes.  These two young men were not meeting my expectations regarding their work habits in class.   All it took was a mention to our head boys basketball coach.  He met them at the locker room door prior to class the next day.  He asked if they were planning on playing basketball next year.  When they responded “Yes” he said “Well then you better start working harder in your strength and conditioning class – you need to get stronger and faster before next season.”  He also asked them if they watched the NCAA tournament, and when they said, “Yes” he asked, “Did you see any skinny, weak kids playing on those teams?” He made it crystal clear that his expectations were the same as mine.

Their work habits improved immediately.

So how do you get everyone on the same page?

Trust.  Trust that you (as strength coach) have the athlete’s best interest at heart.  Trust that you know what you are doing.  Trust that you will not interfere with their competitive season.  Trust that you are not only interested in training your football athletes.  Trust that you have a sincere interest in ALL the sports success, for both men and women.  Trust that you are improving their athlete’s strength, speed, quickness and explosiveness.  Trust that you will help keep their athletes healthy.

It helps when athletes get the message… whatever message you are delivering… from more than one adult, in more than one way.  When you “speak with one voice“, the message is amplified.

 You Can Do More… your brain is lying to you… Don’t Believe It!

Jeff Floyd – youcandomore1@yahoo.com

Enjoy the Journey

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osceolaI consider myself extremely fortunate.  I have enjoyed every school and every position my career has taken me.  I have been a head college football coach, and a middle school teacher and coach – and pretty much every position and level in between the two.  But one stop, Osceola High School, holds a special place in my heart for a number of reasons.  It was my first head football coaching position, and we built a winning program from the ground up.  But, it was special because of the people there.  We had kids who believed and bought into what we were trying to do, and parents that appreciated the work we were doing.  But mainly, I had Greg Sewell as an assistant coach.

Greg came to Osceola my second season there, and it was no mystery why we went from 0-10 in my first season to 18-2 over the next two regular seasons, winning two conference championships and qualifying for the state playoffs both years.  Really, the main difference between the 0-10 season and the two championship seasons was the addition of Coach Sewell to our staff.  Although he was the head basketball coach, Greg brought a knowledge of football, and experience as a coach that are seldom found at the 1A Missouri High School level.  He also brought a wit and wisdom with what my wife and I affectionately called “Sewellisms”.  Here are some selected “Sewellisms” with their translations.

  • We “showed them how the hog ate the cabbage” – We showed them how it was done or how to do it….we really “took it to them”… we hammered them.
  • Man, he was a “Stink’n Link’n” – He was extremely odiferous – usually in reference to his son, Todd, and his poopy diaper.
  • You can “Stick a fork in them” – They are done, finished, over… as in cooked.
  • He is “Good enough to get us beat”  – (See post – Good Enough?) – He is going to be a good player when things are going well, but when it gets down to “nut cut’n time” (see “nut cut’n time” below) he has not put the work in needed to be successful.
  • I am  “hungrier than a peach orchard boar” – I am really hungry – apparently a southern expression that references wild pigs that eat peaches that have dropped on the ground.
  • I am “fatter than a peach orchard boar” – I am really overweight – (see above)
  • I am “skinnier than a peach orchard board” – apparently you can attribute any trait to the poor, lowly peach orchard boar.
  • You know “there are only two kinds of coaches” – a reference to the precarious nature of our coaching existence…. With the only two kinds of coaches being those who have been fired, and those who will be fired.
  • He will fold when it gets down to the “nut cut’n time” – Crunch time …use your imagination … he was not referencing peanuts or walnuts.
  • You can “Call Katy …. and you know what Katy does” – A warning… watch out, there is trouble ahead, as in “Katy Bar the Door” – that is what Katy does, she bars the door.

One of the sagest pieces of advice Coach Sewell ever gave me was one spring when I was trying to decide on a job offer at a new school– something many young coaches often stew about.  Greg told me:

  • “Don’t ever stay for the kids, and don’t every leave for the money”.  – There will always be a new crop of kids that come through that you will fall in love with and have trouble leaving.  There are many more important things that money when considering a job.  I have referenced this advice often during my career.

As I said, Osceola was special because of the people there… kids, parents and staff.  No amount of money could have purchased that experience.

Have a destination in mind, but enjoy the journey.

Jeff Floyd – youcandomore1@yahoo.com        Squidoo Lens – You Can Do More!

100 Days Later

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The essence of author Seth Godin’s post from last Thursday , 100 days later, was that it is the norm that projects, post launch, take some time to “get legs” and take off. He was speaking about the launch of his new book, The Icarus Deception.

“Not just books, of course. Google launched slow. So did just about every successful web service. And universities. And political movements…

Every day, I get letters from people who found The Icarus Deception at just the right moment in their careers. It has opened doors for people or given them the confidence to keep going in the face of external (and internal resistance). It’s a book for the long haul. I didn’t put a brand new secret inside, holding back for the sensational launch. Instead, I tried to create a foundation for people willing to do a better (and scarier) sort of work.

It doesn’t happen on launch day… it happens after people hear an interview or read your book or try your product. One day. Eventually. When you plan for 100 days instead of one, that graceful spread is more likely to happen.”

It is similar, I think, to the work we do with our student-athletes. Normally there is no “secret” formula we are sharing… The work with our students is for the “long haul“… We try to create a “foundation” with our students so they can do better work. One day.

For what it is worth, yesterday was my 100th post in 100 days on this blog.
100 days later.

Jeff Floyd – youcandomore1@yahoo.com. Twitter @youcandomore1

The Excel Workout Workbook

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Today I am going to supply a few screen recording tutorials for you that help explain how to use the Excel workbooks that I have shared.  There are three different Excel workbooks- you can click on each link to download:

The Mac version will run on Windows without any problems.  The only difference in the Windows version, is that it has a “button” to click on when an athlete “breaks” that automatically adds 10 lbs to their estimated 1RM.  Today I will be discussing the 4 Day a Week Excel Template.  I will also be referring the the Conversion Chart that you can use to convert a multi-rep max (which is what we test on) to an estimated 1RM (1 rep max).  You can download the chart by clicking on this link:

I have discussed at lengths the benefits of this program (A Weekly (not weakly!) Workout Program) and why I have chosen to use this program training our athletes (How Do You “Skin the Cat”) and the benefits of the workout card (The Workout Card – Motivation and Efficiency).  Today will be a little bit more of the nuts and bolts and a “how to” tutorial.

There are really three steps in using the Excel Workbook.  The first step is setting up the workbook for each of the classes (or groups or teams) you will be training.  The following video is a tutorial on how to set up your workbook for each class.

The next step is the instruction and testing (multi-rep max) for each of the 4 Core Lifts and creating the Workout Card for each student-athlete.

The following video tutorial shows how to convert the multi-rep max to an estimated 1RM and how to create the workout card for your student-athletes.

The final piece is the weekly managing job of managing the workout card, keeping it up to date with the athletes ever changing strength levels.  When the athletes “break” on their heavy day lift (Breaking – Its a Good Thing) their workout card will need to be updated in order to increase the load on their now stronger muscle group.  The following tutorial video will walk you through that process.

I hope these video help understand how to efficiently use the Excel workbooks that I have shared.  Next week I will do a similar post on using the 3 Day a Week workbook.

If you have any questions, just comment or email – I WILL answer!

The Negative “Voice”

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There is a big difference between “You Can Do More!” and “You could have done more!”  One is an entreat, a plea to ignore what your brain and body are telling you and push on and persevere.  The other is an admonishment for not doing your best and results in guilt and diminished performance.

brain-powerThe human brain has a way of amplifying the negative. From my experience, both personally and in coaching others, I believe that for most people, the negative “voice” in our head always seems louder and more persistent than the positive one.  We tend to focus on and remember the negative thought more than we do the positive.  I don’t think it is the result of either bad parenting or coaching, but something that is “hard wired” into most of our brains.  As coaches and teachers, that concept is something we need to be aware of.

I was visiting with a student-athlete this week, complimenting him on having a great day at the plate in his baseball game.  His immediate response, the first words out of his mouth, were “yea, but I gave up more runs than I drove in”.  Not “thank you”, not “yeah, man that was FUN!” not “my swing felt good” but, “I could have done more.”  How long had that negative thought been residing in the forefront of his brain, forcing to the back all the good, fun stuff he had done, should be remembering, and should take pride in?

My own brain does this same thing and always has.  I am very competitive… in ALL things.  The site I use for this blog provides up to the minute stats on views, referrers, search terms, etc.  It compiles it daily, weekly, monthly and yearly.  On Wednesday, I had a GREAT day for views on the blog, my best day to date, more than doubling my previous single day high.  DOUBLING!  The next day, the views went down by half – which was still better than my previous one day high!  Instead of rejoicing and thinking things like “this is my best two day total” or “things are really picking up steam this week” or “the readers must have really liked that topic” , the first thought that popped into my head was,  “crap, why did it go down so much?… what happened… I could have done more”

A couple of weeks ago a reader (and former player of mine) wrote and asked how he might be able to help his daughter.  She is a very good athlete, participating on the varsity teams in both basketball and soccer as a freshman.  Many athletes would consider that an excellent accomplishment, but she was still lacking confidence.  This lack of confidence was not allowing her to use her full athletic potential, especially in direct competition with the older (more confident) athletes.  My advice, though not earth shaking, and probably not particularly helpful, was to just keep focusing on the positive and make a “big deal” about her playing varsity at a young age.

The mantra “You Can Do More” really is a double edge sword that needs to be wielded carefully.  I do believe an important part of our job as coaches is to get our athletes to do more than what they believe (or their brain is telling them) they can.  I also believe that is an equally important job to acknowledge, praise, and rejoice when our athletes are successful, have given great effort, and have done all that we asked.  They sometimes need to hear your loud positive “voice” in their head to drown out their own (and other) negative “voices” that are often so pervasive.

Questions and Comments are always welcome!

Jeff Floyd – youcandomore1@yahoo.com      Squidoo Lens – You Can Do More!

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Spotlight Update

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A quick update on how the three athletes that have been featured in the You Can Do More! “spotlight” are doing this spring.  Despite the dismal weather, all three are having some great performances:

bayRoy Bay is undefeated this track season in his individual sprint races.  He has won the 100m Dash at the Rusty Hodge (Blue Springs South) Invitational, and the 55m Dash at the University of Central Missouri Indoor.  Both of these are large, Kansas City Metro wide meets.  In addition he anchored 4 x 100m relay team that set a school record of 43.27 by running a 9.2 split.  Roy also anchored the 4 x 200m relay team that won the Rusty Hodge Invitational.

 

hartThis spring Alexis Hart was selected for the 15’s Nationals Gold Volleyball team.  As a member of the Truman High School track squad she logged a 34’6” triple jump in her first meet, which was the first time she had competed in that event!  That distance is only 3” shy of the school record.  Alexis was also a member of the 4 x 400m relay team, which took second at the University of Central Missouri Indoor meet.

 

hayesJ.T. Hayes has already logged 3 Home Runs, 2 Doubles and 7 RBI’s in only 7 games of this rain interrupted baseball season for the Truman baseball squad.

 

 

I am very proud of these athletes for the hard work they put in preparing for their respective seasons.  You can see the “Spotlight” posts for these athletes, which include their current workout card, workout video, and detailed information at the links below.

Questions and Comments are always welcome!

Jeff Floyd – youcandomore1@yahoo.com    Follow me on Twitter   @youcandomore1

My Squidoo Lens – You Can Do More!