Frans Bosch Strength Training And Coordination Pdf

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A Review of Strength Training and Coordination: An Integrative Approach

This included two practical sessions. One was gym based and one was running based. That helped immensely with my understanding and application.

Here are some of my thoughts on his analysis of sprint mechanics, based on his anatomical model. He looks not at how the "wheels turn, but how the motor runs". This requires an internal focus of running mechanics, not an external focus. He uses comparisons of human anatomy with that of kangaroos, horses and springboks: the best runners and jumpers.

Muscle slack the most important 2. Reactivity 3. Reflex Patterns Working on improving and developing these areas will improve your running speed. Imagine a rope dangling from one end, then being pulled from both ends: the slack has been taken out of it. Jogging is bad running with more muscle slack, removing the slack increases your speed.

Slack is not a bad thing, it helps with control of lower speeds. But, to run fast you have to eliminate the slack. Use a countermovement, which is what less co ordinated and slower athletes do. Use pretension where the muscles are co contracting preferred option. Bosch then explained why certain weight training exercises don't help pretension because the bar does the work for the muscles. Instead use other exercises that allow the body to provide solutions. As an aside someone from the ECB told me that a cricketer I was working with who couldn't do a body weight squat, could be tested with a barbell because the weight helped him get lower to the ground!

Unfortunately he wasn't allowed to do fielding in matches with that weight on his shoulders! Bosch has also eliminated the countermovement from any weight training exercises or drills that he is doing with the Welsh Rugby Union at the moment. An erect posture max 20 degree of knee flexion when jumping. Really good jumpers have degrees of knee amortization. These are sometimes known as speed jumpers compared to power jumpers. Bosch said that power jumpers are just speed jumpers with bad technique!

Short contact time and little change in joint angles 3. Pretension prior to ground contact. Drop height no higher than the jump height of an athlete you shouldn't store more than you can unload Bosch then went into more detail on the running mechanics themselves regular readers and our athletes will have as seen this before.

I first saw Frans at the RFU speed conference 3 years ago and was blown away by the concepts. This is what we have been working towards with our athletes since then. The bottom line is that our athletes are benefitting from this.

Jazmin Sawyers got a Long Jump bronze medal at the Junior World Championships having been trained using this methodology. I can't say I grasped all of his concepts at this conference, but am able to watch the lectures back on video which helps! I thought it was thought provoking and should be put on the table for discussion. Much of the background for this is the Book and the DVD available at www. In top speed running there are limiting factors.

One could be the amount of power muscles can generate. There is good reason to assume this not a very important factor. An important factor is the ability to maintain elastic energy in the system by converting it to kinetic energy and back to elastic energy again. This means a lot of elastic energy is transported from one leg to the other each step.

In sprinting this occurs times per second. In top speed running hamstrings play a crucial role. In the swing phase, at the moment of the fast knee extension, the hamstring is stretched elastic by the pendulum motion of the lower leg. Therefore it is necessary to have the pelvic not in a forward tilted position immediately before the hamstring-loading phase. This means that at the end of the stance phase forward pelvic rotation has to be avoided.

Abdominal muscles play a crucial role in this. When there is no or limited forward tilt at the moment of toe-off. See BK book. Around the moment of toe off in the leg that was the stance leg there is an important transition in muscle activity from one set of muscles hamstring gluteus erector spinae to an other set of muscles abd.

Iliopsoas rectus. This big change in muscle activity means transferring elastic energy from one group of muscles to the next is under pressure. It becomes even more difficult when there is forward tilt of the pelvis, because abdominals only have a narrow range in witch they can generate big forces. Is avoiding of forward rotation of the pelvis difficult and is it a limiting factor in high speed running?

Avoiding too much forward tilt of the pelvis together with keeping the pelvis in a forward position like M Johnson etc.

Losing control of the hip position under fatigue can be observed in many runners being unable to bring the swing leg forward fast enough. In positive running a large retroflecive motion of the stance leg is avoided, because that will always result in pelvis tilt forward.

The knee of the stance leg does not travel far behind the hip. In Asafa Powell's technique this is done to an extreme, the knee hardly travels until behind the hip. Many sprinters that are excellent in the last stage of a m show this pattern and they show it even more in their best races Carl Lewis in his world record race. Take the moment of toe off and draw lines trough the upper legs yellow dotted line. Divide the angle in two equal parts a and draw a new line blue.

This positive resultant is seen in the whole running cycle, also for instance at the when the stance leg is vertical, the swing leg has passed it already a lot in positive running. Maintaining elastic energy in the system by keeping the pelvis in the right position is difficult at high speed and could be the limiting factor in running.

This can be improved with;. This was an important lecture for me as it introduced several concepts that prompted me to study many important aspects of skill acquisition as I mentioned in my introduction to What is good coaching?

Frans Bosch is professor of biomechanics and motor learning at Fontys University for Applied Science in the Netherlands and sprint consultant to the Welsh Rugby Union — you can read more about him here. My notes, in bullet point format, from the lecture are below:. In order to maximise the learning result Strength exercises need: Precise intention Variable execution 6. This is because there is no clear dividing line between properties — there should be a guaranteed transfer of that property between movement patterns but this is not the case 8.

If muscle is not pre-tensed in an isometric contraction prior to movement then it has slack Resistance exercises like a barbell hang clean provide pre-tension for the muscles through the weight of the barbell providing a counterbalance This results in the body becoming lazy as regards pre-tension — Frans has eliminated countermovements from lifts for his athletes for this reason Structure of the movement must resemble that used in competition motion of limbs 5.

Sensory information must resemble that present in competition 6. Dominant energy systems used in competition must be called on 7. Result of the movement must be the same as competition 5. Frans did not mention in his lecture but this is due to perception-action coupling which I mentioned in my blog What is good coaching? Two papers of interest on this are here and here. Focussing on a movement outcome produces a better learning effect than focussing on performance of a skill 7.

Those in the Knowledge of Results group attained results as good as those receiving feedback from a coach in the short term and performed better in the long term 9. KP results in an internal focus for athletes where they are thinking about where to position their limbs, sequence of movement which can result in overload otherwise called reinvestment and poor performance KR leads to an external focus whereby the athlete is only thinking of achieving the goal Therefore a Clean type movement is better than a High Pull as it has a clear outcome goal where the bar is racked on the shoulders.

I emailed Frans to ask about the study he mentioned and it was by Ballreich but pre-digital era and he only had a hard copy. As Ian King often says, there was an immediate over-reaction followed by a long term under-reaction on this as many came away thinking Frans was saying all strength training must be done on one leg on a upturned BOSU and therefore they would ignore what he presented.

I had my own opinion on the main point of the lecture and fortunately managed to corner Frans afterwards to clarify this. This article does a good job of explaining these classifications.

Frans was not saying that all strength training must be done on unstable surfaces and every exercise must be on one leg etc. He was saying that within a program you must take in to account the fact that sport is chaotic and in order to properly prepare for this these are important considerations. He is a consultant to the Welsh Rugby Union and it is clear that their players are not waving 2.

They do traditional strength training as part of their General Preparation but also incorporate these methods around Specific Preparation such as speed and sport training with great success. I think certain delegates not all I hasten to add missed the key messages surrounding motor learning and skill acquisition. As with most things in life, there is a blend of many factors necessary for success yet people are keen to polarise debate where this does not in fact reflect reality.

I personally found this lecture fascinating and it directed me to many interesting topics within skill acquisition which I feel are now benefitting me greatly. Which events have you worked with? I ran hurdles a little, but I was primarily a high jumper, long jumper, and triple jumper. It was the same throughout college. When I went to Florida State I inherited some sprinters and hurdlers and I had to learn to be a sprint coach. People get labeled as a certain type of coach, but if you get fortunate in your recruiting or inherit some athletes you have to become a hurdle coach to survive.

Notes from Bosch

One of the key issues in athletic performance and rehabilitation is the ambiguous nature of transfer; understanding how training carries over to competition. Frans Bosch has been a significant worldwide contributor and authority in this area, and Frans Bosch Systems FBS has been set up to bring this knowledge to sports and rehab professionals. Through the study of areas such as dynamic systems theory and the field of motor learning, we can begin to understand movement better than previously thought, and develop a building block approach that helps us navigate through even the most chaotic open skill environments. A solid understanding of this framework developed by Frans Bosch is pivotal when applying these ideas in practice. Movement analysis, deriving the cause of injuries and prescribing exercise for greater efficiency in performance or rehabilitation are just some of the many applications possible. Since Frans worked in athletics, coaching elite sprinters and Olympic high jumpers and for some years as the national coach for jumping events.

Training theory has traditionally distinguished between strength, speed, agility, stamina and coordination — basic motor properties that have been seen as more or less separate factors. In particular, transfer of training cannot be understood if the five properties are treated as separate factors. This is a highly original and scientifically substantiated viewpoint that has never before been presented in a textbook. This book does not approach strength training in terms of its mechanical manifestations; instead, the author presents a model based on what is known about the underlying — especially neurological — processes. Dynamic systems theory is used to create a link between motor learning and strength training. In addition, theory is constantly translated into guidelines for practice.

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Strength training and coordination: an integrative approach (Inglés)

Most of its publications, including this book, are enhanced online with images, sound or additional information. Although the greatest care has been taken in producing this publication, the author s , editors and publishers decline all liability for any incomplete or inaccurate information that it may contain, and welcome any suggested improvements. Except where otherwise specified by or in pursuance of the Dutch Copyright Act Auteurswet van , nothing in this publication may be reproduced, stored in an automated data file or published in any form or manner, whether electronically, mechanically, by photocopy, recording or in any other manner, without the publisher s prior written consent. Where reprographic reproduction of excerpts from this publication is authorized under Section 16 h of the Copyright Act, the required statutory fees shall be paid to Stichting Reprorecht PO Box , KB Hoofddorp, Netherlands, For reproduction of any part or parts of this publication in anthologies, readers or other compiled works Section 16 of the Copyright Act , please contact Stichting PRO PO Box , KB Hoofddorp, Netherlands, For reproduction of any part or parts of this publication for commercial purposes, please contact the publisher.

Training theory has traditionally distinguished between strength, speed, agility, stamina and coordination — basic motor properties that have been seen as more or less separate factors. In particular, transfer of training cannot be understood if the five properties are treated as separate factors. This is a highly original and scientifically substantiated viewpoint that has never before been presented in a textbook.

Review of

Mention the name, Frans Bosch, and expect a very wide-ranging set of responses from coaches, therapists, and sport scientists. He is well-known for his writing and presentations on sprinting and training, and is a consultant to several rugby and soccer clubs.

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Anatomy of Agility is basically about analysis of movement in sports. The book is divided into a theoretical and a practical section. Part 1 maps out the field of high-intensity movement and the context of agility in sports, with reference to such concepts as constraint, self-organization, self-stability and the attractor-fluctuation landscape. Part 2 translates theory to practice, identifying the attractors in the various forms of agility. The book shows that there is a relatively simple underlying structure in the various kinds of agility based on running, and that all sports are in fact structured in the same way. Thus, the analysis of agility presented in this book can serve as a model for the analysis of all other types of movement.

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I love the books that question my understanding and the models I use to understand things. I am not sure I agree with everything he says, but I do agree with a lot — and that is what I am going to touch in this post. Being aware of it or not, we all use models to understand things. Some call it paradigms, lenses, whatever. But we all use them.


Training theory has traditionally distinguished between strength, Strength Training and Coordination: An Integrative Approach | ~!PDF ~^EPub Frans Bosch Frans Bosch?s book Strength Training and Coordination: An.


I recently finished the above-titled book by Frans Bosch. The book is about strength training and coordinated movement. If you are only interested in one of these topics, you should really read the book, because it makes a strong case that these subjects cannot be well-understood in isolation. Before getting started I should point out that a lot of the muscle physiology and sports science is a bit over my head, so I am not in a position to offer any critical feedback there. A major theoretical basis for this book is that a reductionistic approach to strength training has some serious problems, and that a complex systems approach might provide some useful correctives.

This included two practical sessions. One was gym based and one was running based.

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