ABC of sports coaching

strength training

psychological coaching

05

ABC

of sport coaching

remote training

start

07

for children and youth coaches

injury prevention

06

02

01

the principlesof training

04

mobility training

03

speed training

Remember to play

Material bank

Strengthen basic skills

Remember the facts

Train with variety

1. the principles of training

Pay attention to the growing body

why it pays off to do more than one sport?

EXTRA

The principles of training

01

Pay attention to all organ systems

Training should be divided evenly between different body parts.

Pay attention to all body parts

Equal strain shough be applied to upper and lower body, the upper and lower limbs and the right and left side.

Variety preverts injuries from happening, develops different attributes and increases motivation and psychological well-being.

Year round

Developing and maintaining physical attributes throughout the year.

Enough

Variety is based on getting enough exercise on a weekly basis.

train with variety

The principles of training

01

sportsskills 7-15 years old

basic motor skills 2-7 years old

Basic motor skills

• Require strong basic motor skills
• Learning starts in school age
• Sports analysis tells youwhich attributes and skills are required.

• Consist of balance, locomotor and object control skills
• Are learned mostly before school age and improving them is important

• Should be included in every exercise.

Strengthen basic skills

Strong motor skills are the foundation for developing intoa talented athlete

Sports skills

The principles of training

01

Bones harden

Bones harden within two years after you have stopped growing, especially in the back region.

Even though two individuals are the same age, the difference in their physique can be up to 4–5 years in terms of growth.

Mobility

Speed

Strenght

Growth of the musculoskeletal system

Body proportions change as the body grows. The ratio of limbs compared to the rest of the body grows and the body’s centre of gravity becomes lower.

Growth plates

Bones grow at the cartilaginous growth plates, which are prone to physical strain and injuries.

Natural bone growth effects how5-20-year -olds should be coached.

Differences in development even out with age. This is important to bear in mind, e.g. developmental stage vs. talent.

pay attention to the growing body

The principles of training

01

Pick the game according to the goal of the exercise and modify the rules as necessary.

Playing motivates children to test their strength, run faster and move until they are running out of breath.

Playing can be a way to have fun, improve group cohesion or warm up, but it can also be goal-directed exercise.

A practical example: Land-Sea-Ship

MLL play bank (in finnish): hundreds of examples of exercise play

Sporttipankki.com (in finnish):a variety of games as videos

Make exercise fun!

remember to play

The principles of training

01

Indiviality

The biological stage of development is key, especially with young athletes.

Recoverability

Physical performance returns to the baseline if there is a long break in exercise or it is stopped altogether.

Supercompensation

In order to develop, the body need frequent exercise stimuli and enough time to recover in between them.

Progressivity

The intensity of exercise must grow progressively in order to see development.

Specificity

Only the organ systems and tissues that are exercised will develop.

remember the facts

The principles of training

01

For young people in junior high school, Sports Academy activities are a good way to get versatile exercise.

You will most likely get more versatile physical strain

• Organ systems develop more evenly​
• The risk of injury is lower

It's easier to maintain motivation with versatile exercise

• The risk of dropping out is lower
• The number of people doing team sports increases, helping to keep the number of reserve players higher

Research shows that the athletes who do multiple sports are more likely to be successful in their main sport as adults

• What makes a master: success in junior sports or in adulthood?

You develop versatile basic motor skills and sports skills

• There is a positive transfer effect between different sports and from childhood to adulthood

Four reasons for doing multiple sports

EXTRA

more than one sport

The principles of training

01

Children's training and movement Omatoimiset -podcast

Development of basic motor skills

Strengthening basic motor skills

Child growth and development Terveurheilija -site

Versatile games in videos sporttipankki.com

Links (finnish)

Hundreds of exercise games MLL play bank

Good exercise for children and young people, Hämäläinen, Danskanen, Hakkarainen, Kalaja ym. VK-kustannus 2015.

Literature

Suitable for children under 12.

Exercise videos on YouTube

What makes a champion: success as a junior or aiming for adult sports? KIHU blogi, Mikko Häyrinen

material bank

The principles of training

01

Typesof strength

over 12

under 12

Training in practise

Material bank

The basics of strength training

Growth and teenage hormonal changes

EXTRA

2. Strength training

Strenght training

02

What changes in puberty

Why is it necessary to start strength training in childhood?

Training intensity can be increased

muscles grow

it is easier to learn skills

Versatile training improves the coordination of muscles and muscle groups

it gives you more energy during exercise

Strenght endurance training increases the aerobic metabolism of muscles.

it reduces the risk of injury

Speed strength training, such as different jumps and weighted ball throws, increases the elasticity of tendons and joints

it enhances strenght output

Versatile strength training develops muscle innervation

The anaerobic energy production and lactic acid tolerance of muscles can be increased with strength endurance training.​

You gain more muscle mass with basic and maximum strength training as the level of hormones increase

the basics of strenght training

Strenght training

02

A table of the principles of strength training for children and adolescents

types of strenght

Strength endurance training

Improves muscle endurance and the ability to maintain a certain level of strength during a specific time period.

Maximum strength training

Increases maximum strength primarily by enhancing the nervous system.

Speed strenght training

Enhances the ability of muscles to produce a maximum amount of strength in a short amount of time.

Strenght training

02

The most efficient pre-puberty combination is exercising 2-3 times per week, doing 2-4 sets and 12-15 repetitions.

Keep the exercises versatile!

Always focus on technique and repetitions in children's strength training!

Core exercises

• Animal movement
• Pair exercises
• Static exercises
• Twists and weighted ball throws

Lower limb exercises

• Jumps and crouches

• Obstacle courses and play
• Leaping exercises
• Animal movement

Upper limb exercises

• Exercises done leaning forward or backwards
• Climbing and hanging exercises

TRAINING IN PRACTISE

under12yo

Strenght training

02

Training in practise

Speed strenght training

Maximum strenght training

Strenght endurance training

More information about safe strength training for young people terveurheilija.fi

over12yo

Strenght training

02

Training programs and learning the right technique in application voimanpolku.info

Exercising core and hip control

EXTRA

Exercising mobility

Considering the effects of the growth spurt in strength training

The increase of hormonal activity in teenage is a very efficient time for strength training. It is a waste of growth potential to not use this age-related opportunity to develop. The benefit gained from the increase in hormonal activity carries further than the increased performance in teenage years:​

• Exercise in these years benefits muscle growth​
• Exercise can increase number of muscle cells and develop muscle memory. This increases the total muscle strength and mass carried into adulthood.

Strenght training

Increase in hormonal activity

Growth and teenage hormonal changes

02

Core exercises

More information about safe strenght training for young people terveurheilija.fi

Training programs and technique learning. Application; voimanpolku.info

Links

Speed streght training

Maximum strenght training

Endurance strenght training

Lower limb exercises; animal movements

Lower limb exercises, leaps and jumps

Suitable for children both under and over 12.

Suitable for children under 12.

Upper limb exercises

Exercise videos on YouTube

material bank

Strenght training

02

over 12

under 12

Exercising in practise

Material bank

Types of speed

Development of speed

Focusing on the exercise

EXTRA

How to train speed

3. SPEED TRAINING

Speed training

03

Speed develops naturally as children growDevelopment can be enhanced with exercises where the intensity increases over time In order to develop, you need to move faster than before Running speed develops steadily in the ages between 5 and 11 Reaction speed develops strongly between the ages of 6 and 10.

The effects of puberty

Girls The widening of the hips affects the biomechanics of movement and requires greater hip and core control and strength. Boys The rapid change in the body’s leverages caused by a powerful growth spurt can cause temporary clumsiness and lower movement frequency.

development of speed

Speed training

03

how to train speed

Intensity

Motivation and willpower

Recovery stage

Recovering

It takes high motivation and willpower to be able to give everything you've got.

Exercise must be done on the upper limits of the athlete’s level of speed and requires absolute focus.

Recovery must be long enough for the athlete to be able to do the whole exercise at full speed.

Speed training

Speed should be trained in the beginning of an exercise session when the body is rested.

03

types of speed

Speed skill

basic speed

Explosive speed

The ability to produce a movement as quickly as possible.

The following types could also be mentioned

movement speed

A movement repeated as quickly as possible. For example, the speed of running reflects an individual’s speed of movement.

Reaction speed

Time from the stimulus to the start of the corresponding movement.

How quickly and skillfully a person can respond to changes in the enviroment with changes in movement.

Speed training

The base speed can be seen as a general ability of the nervous system, the basis of which is established in childhood.

03

Speed is generally divided into the following main types

Make use of the recovery time between sets by doing mobility exercises!

The rhythm of speed exercises

Speed in a variety of ways through play

• Speed of movement (slow-fast)
• Force control (light-powerful)
• Reaction (sight, hearing, touch)
• Rhythm (music and use of rhythm)
• All directions of movement
• Changes of direction
• Sport-specific training

Practicing speed

• Running exercises

• Sprints, relays and races

Speed training

03

exercising in practice

under12yo

The rhythm of speed exercises

As the training progresses, increase the intensity and move on to more specific and "complex" exercises

• Sport-specific sub-performances
• Sprints at full intensity
• Combined exercises of different movements

Start with exercises where you can focus on good body control and the speed of movement

• Body control exercises
• Ladder exercises
• Sprints
• Explosive jumps and repetitive jumps
• Reaction speed excercises

Speed training

03

exercising in practice

over12yo

Please notethat children do not have the same ability to concentrate on training asyoung people or adults.

FOCUSING ON THE EXERCISE

EXTRA

Speed training

03

AREAS OF CONCENTRATION Power of concentration - how well you can block out distractions Flexibility of concentration - how well you can concentrate on a new task Maintaining concentration - how well you can cope to concentrate on the exercise or game, even when exhausted and tired DISCTRACTIONS Failure, negativecomments or feedback:​Deep breathing and positive reinforcement, "Okay, I can do this, stay focused!"​ Self-doubt about your abilities:​Positive realistic acceptance: "This is a new challenge, I'll get it right."​ Training fatigue:​Deep breathing and motivation: "Hey, if this didn't tire me out, I wouldn't get better."

Maintaining speed and technique requires concentration. Sometimes you lose concentration and need to gather your thoughts.

Speed trough play; reaction, regulation and speed of movement 2

Speed trough play; reaction, regulation and speed of movement

Ladder exercises

Reaction speed exercises

Speed training, jump exercises

Fit for over the age of 12

Fit for under and over the age of 12

Movement videos on YouTube

MATErial bank

Speed training

03

Material bank

Over 12

Types of mobility

Principles

Under 12

Starting points

Planninga mobility exercisesession

EXTRA

Exercising in practice

Mobility training

04

4. Mobility training

Consider the stages of growth

Consider individual needs

Training should be based on sport analysis

Good mobility is a prerequisite for an effective performance technique

• It's important to consider the athlete’s age
• Respect growing bones
• All forms of mobility training are not suitable for growing bodies

• Do the joints need more mobility or mobility control?
• Ability to practice: stretching technique, movement control, body awareness

• Observe what kind of positions are required in your sport
• At what speeds you need to reach the different positions?
• Which muscles are tensed and which are stretched?

The risk of injury increases if mobility is not adequate for the demands of the sport

Starting points

Mobility training

04

responsible

programmed

Versatile

Greater mobility requires better movement control.

• Progresses from general to sport-specific
• Is an important part of warm up and cool down
• Practice should be done daily
• Use homework to motivate independent mobility training

Learn about the different forms and methods of mobility and mobility training

goal-oriented

Is the goal to do warm-up exercises or increase the range of movement?

You can’t stretch in advance!

Training should be

Principles

Mobility training

04

Stretching is done by an external force, such as gravity, the muscles of other parts of the body or, for example, a coach.

The muscle that is being stretched relaxes as the opposing muscle contracts

Active-static

Stretching is controlled by an external force, such as a coach or the slow mass of the moving body part

Passive-dynamic

Active-dynamic

Passive-static

Continuous movement and the control of movement and coordination between different parts of the body are essential

types of mobility

Mobility training

04

Practicing mobility

• Variety of exercises
• Learning stretching techniques
• Preferably active-dynamic stretches
• Light relaxing passive-static stretches during the final stretches

Mobility through play

• Different animal movements
• Perception of different body parts
• Exercise should be fun

Mobility training

04

exercising in practice

Things to consider at this age!

under12 yo

Also watch the videos from section "Exercising in practice under the age of 12"

Use the GetSet app for more information about sport-specific mobility training

Dynamic mobility training Active-static mobility training

Passive-static mobility training Extra tips for mobility training

exercising in practice

Mobiility training

04

Things to consider at this age!

over12 yo

1. Joint rotations

• Slowly and in a controlled manner from the extremities towards the centre of the body

2. Aerobic warm-up

• E.g. 5 min. game of tag or jogging

3. Active-dynamic stretches

• From general to sport-specific movements
• Movements imitating the actual exercise
• Take individual needs into consideration

4. Active-static stretches

• Only if required by the exercise itself
• Short duration max. 15 s.

5. The actual exercise 6. Final cool-down

• Active static (only if required by the sport analysis), isometric and passive -static stretches
• Extended duration.

planning a mobility Exercise session

Mobility training

04

EXTRA

Fit for under and over the age of 12

Exercising videos on YouTube

Flexibility training as part of the prevention of sports injuries in adolescents and children, Kivistö Vilma, Nickels Marianne, Runtti Sanna (2023)

Van Zandt, D. Flexibility Focus. An evidence-based podcast

Hänninen, H. "Should stretch", why? TFA 80/20 Podcast.

Voimanpolku, a video bank of mobility exercises

Links (in finnish)

Spinal mobility exercises

Functional mobility exercises

Dynamic exercises for the lower limbs

Hip mobility exercises

Back mobility exercises

Dynamic stretching of the upper limbs

Mobility with a stick

Mobility with a ball

Warm-up

Mobility trough play

Fit for over the age of 12

MATERIal bank

Mobility training

04

Material bank

Practical tips

Consider in your coaching

Definition

Regulation of emotion and alertness

Motivation

Interaction and social relations

Promoting well-being and health

Group phenomena and processes

Psychological skills and how to practice them

Psychological coaching

05

5. PSychological coaching

What is psychological training and coaching?

is as important as training physical skills and supports their development!

Based on the practice of personal thought patterns and behaviour, and positive and skilful interaction between people

Systematic, continuous, an consistent practice and use of mental or psychological skills

Aiming for a better experience of personal satisfaction and self-esteem

• Developing mental performance
• Improving efficiency and performance
• Increasing the pleasure gained from activities

definition

Psychological coaching

05

definition

to improve the interaction and cooperation between the athlete and the coach

a coach to learn from the athlete

an athlete to learn about themselves

Personality development

Psychological coaching helps

Psychological basic needs

Psychological coaching

05

What is psychological flexibility?

• Consciousness skills & embodiment

• Thought control

• Concentration

• Emotion regulation and emotion management

• Motivation

Psychological skills

Psychological skills vs. characteristics

When taking action, skills influence

• preparation
• guidance

• handling situations and outcomes

Can be practised with different techniques

• Aim is to strengthen mental resources
• Confidence of action and performance whatever the circumstances

Skills, methods and control mechanisms that are learned consciously for the most part

Life skills that play a major role in well-being, skills development and success in sport, everyday life and work/studies

PSychological skills

By practising one skill or using one technique; you are exercising many areas at the same time!

Psychological coaching

05

• Reflection

• Management of the performance situation

• Preparing for performance

• Mental imagery

• Relaxation

• Breath

• Inner speech

• Building confidence

• Setting goals

Training develops a toolbox to optimise your own activities

In order to understand situations, awareness skills are the basis for the use of techniques

Techniques are selected according to the situation and the individual

Examples of techniques:

Skills are practiced using different techniques that are interlinked and one technique can practice many different skills at the same time.

PRACTISING PSYCHOLOGICAL SKILLS

Psychological coaching

05

Changing unwanted motives

The influence of the coach

Modifying the environment

is

Different individuals are motivated by different factors

Situation/surroundings and personality/characteristics of an individual

Building motivation

as a psychological skill, the ability to identify and describe personal motivational factors

strenght and intensity

direction of your efforts and activities

MOTIVAtion

Internal vs. external motivation

Psychological coaching

05

Developing performance motivation

What does motivation affect?

• Choice of activity
• Achieving a goal
• Intensity of effort
• Perseverance in the face of failure and adversity

Performance motivation vs. competitiveness

Motivational climateHow the environment builds havits for setting targets and giving feedback

Task orientation or self-orientationRecognize which one is needed, should be fed and used in any situation

MOTIVAtion

Psychological coaching

05

• Can be used

• How to influence an athlets's stress behaviour

• Formation and stages of stress

• Stress

• Anxiety

Processing and directing emotions

Stress control

• Internal and external emotional regulation

• The courage to do self-reflection is important!

The ability to observe, analyse, express, regulate and accept one's emotional states.

A skill that can be learned and practised!

• Observing and influencing mood and stress factors

Read more mieli.fi

emotional regulation

Psychological coaching

05

Increased flexibility and mental resilience

TOLERANCE WINDOW A way to identify the state of your body and mind and observe the impact of your state of alertness on your actions and behaviour.

More about the regulation of the state of alertness in the "Tips for practice" section

Impact of state of alertness on performance

The balance between load and recovery and the identification of these states is crucial Recovery plays an important role in achieving optimal alertness

State of alertness = physiological and psychological level of activation, ranging from deep sleep to intense excitement, which can be influenced by the individual

REGULATION OF THE STATE OF ALERTNESS

Body awareness - what does it feel like to be over- or under-alert? Awareness and widening of the tolerance window allows you to receive information, learn and structure new things, maintain balance

Psychological coaching

05

• Surroundings

• Group processes

• Structure of the group (physical and psychological)

• Characteristics of an individual

Development of group

Formation of group

• Group phenomena (ways of acting and reacting)

The Practical tips section includes:

• setting workable goals for teams
• preventing and strengthening group phenomena

Factors that affect a group

Group dynamics

Characteristics of a group

Group phenomena and processes

Psychological coaching

05

• Treatment and prevention

• The impact of overtraining on the athlete’s performance and mental health

• General information and terminology

Unhealthy exercise behaviour – eating disorders

Overtraining and burnout

• Prevert injuries and recognize athletes who have a high risk of injury

• Psychological skills for recovery

• Reaction to training and sports injuries

• Causes of injuries

• What is an injury?

Injury- The psychology of sports injuries

Promoting health and wellbeing

Psychological coaching

05

Responsible decision making

Relationships

Social awareness

Self-leadership

Self-awareness

• They help create psychologically safe and stimulating learning and physical activity environments
• Functional > include a lot of interaction
• Provide tools for stress management for coaches, trainers and athletes
• In sport and physical activity environments, the practice of emotional and interpersonal skills increases responsibility, goal-awareness and awareness of life skills.

Developing personal skills, social relationships, responsible and ethical behaviour and working effectively

How to act in different communities and roles

Why are interaction and social relationships important in sports?

Emotional and interaction skills

How you approach, listen and communicate

Read moreabout the topic using the links in the material bank!

Interaction and social relationships

Psychological coaching

05

It’s also good to practice your mental skills at any age!

Only ask young people to do things you are prepared to commit to

• Pay attention to how you approach and communicate with young people
• What attitudes and practices do you want to pass on?
• What is the example you are setting and what are you doing to communicate it?

Coaches and adults are also often role models

Sport strengthens emotional skills, interpersonal skills, psychological skills and self-esteem

Childhood and adolescence lay the foundations for mental health in adulthood Ensure a safe environment for growing up, also in sport

Things to consider in your coaching

Psychological coaching

05

How can I support the development of a group or team?

How can I support and communicate, when we can't seem to find a common language?

How do I set effective targets for athletes and teams?

How to manage and prevent burnout in sport?

How do I help the athlete to reach the right state of alertness?

How can I nurture and strengthen the inner motivation of the athlete?

Practical tips

Examples of different psychological coaching situations

Psychological coaching

05

Mielenterveystalo.fi Information and self-care programmes for young people

Exercise psychology studies at the Open University

Coaching social and emotional skills in youth sports, The Aspen Institute, Jennifer Kahn, Rebecca Bailey, Stephanie Jones

Suorituskyvyn psykologia Arajärvi & Thesleff, 2020Foundations of sport and exercise psychology Weinberg & Gould, 2019 Toimiva vuorovaikutus Talvio & Klemola, 2017

The most important skills for a coach are emotional and interpersonal skills, blog, Perttu Hautala

Psychologically safe interaction in coaching, blog, Nelli Hankonen

Emotional and interactional skills for a variety of target groups Gordon's Active Relationships Association

Literature

Performance psychology online materialCore performance and health Oy

Training for instructors and coachesFinnish Olympic Committee Learning Arena

Mieli.fi Reading list and links – young mind in sport: links to further reading and content on the topic

Mieli.fi mental well-being skills in sports coaching: information, material and tools to promote mental well-being for the coaches of young athletes

Links (in finnish)

material bank

Psychological coaching

05

Material bank

Injury rehabilitation

Training safety

Stress and rest

revised first aid recommendations Peace & Love

EXTRA

Healthy and safe coaching

Injury prevention

06

6. Injury prevention

Pay attention to the prevention of injuries typical of the sport

Diverse warm-up

• 2–3 times a week
• 15–20 min at a time
• Include muscle conditioning, balance, coordination, agility, jumping and movement control exercises
• Gradually increase the difficulty of the exercises
• Focus on technique and movement control.

Cut the risk of injury in half with a versatile warm-up thatdevelops movement skills!

You can find a versatile material bank for injury prevention in the GetSet app.

Injury prevention

06

Healthy and safe coaching

Recovery

Versatility

Total load

According to growth and development

Stress and rest

Adequate sleep, nutrition and rest help the body to recover and thus develop.

It is important to consider biological age and growth stages when applying load. For this reason, the principles of age-appropriate physical training should be mastered.

Versatility and diversity in sports hobbies prevent injuries, develops different skills and supports motivation and mental endurance.

Injury prevention

06

The load of personal life and other sports should be considered on an individual basis when planning training.

Address pain

It’s always important to address pain and find out what caused it when coaching kids in the growing age.

The important role of the coach

The coach is an important motivator for the athlete during rehabilitation.

Consult a professional

A physician will diagnose the causes of injuries and a physiotherapist will provide instructions for rehabilitation.

Alternative training

It’s not necessary to stop training altogether. Alternative exercises should be found instead.

Injury rehabilitation

Acute injuries and stress injuries

Injuries are divided into two groups based on what caused them.

Injury prevention

06

RULESThe rules of the sport should be thought through and adapted with the safety of children and young people in mind.

COACHES' SKILLSThe club should ensure that coaches have the necessary skills for healthy and safe training.

PROTECTIVE EQUIPMENT The protective equipment required for the sport must be used correctly by the athletes.

TRAINING ENVIRONMENTIt is the coach's responsibility to ensure the safety of the environment and the equipment used. The right level of drills and suitable surfaces are also part of safety.

Injury prevention

06

Training safety

LOVE: further treatment after t he acute phase of the injury

PEACE: first aid immediately after the injury

Load – Start as soon as symptoms allow. Optimism – A positive attitude promotes healing. Vascularisation – Support circulation recovery. Exercise stimulates circulation and speeds up healing. Exercise – Begin rehabilitative exercise soon to prevent further injury.

Protect – Avoid putting weight on the injured area and limit movement. Elevate – Elevate the injured area higher than the heart. Avoid – Use anti-inflammatories and cold for pain management only with careful consideration. Compress – Mechanical compression reduces swelling and bleeding. Educate – Active rehabilitation speeds healing.

EXTRA

Injury prevention

06

peace & love

Exercise videos in YouTube

Podcast Sport injuries; vieraana Pinja Hotanen

First aid and treatment of sports injuries UKK-institute

Recommendations for the prevention of sports injuries in children and young people UKK-institute

Warm-up that develops the neuromuscular system as circuit training

Warm-up that develops the neuromuscular system as circuit training or track

Warm-up to develope the neuro-muscular system

Warm-up that activates the neuro-muscular system

Prevention of sports injuries Healthy Athlete website

Injury prevention and rehabilitative exercises, lower limbs

Shoulder joint control exercises

Most common traumatic lower extermity injuries and their prevention in young athletes, Bachelor´s Thesis, Rantanen Ossi, Fofonoff Juha, 2019

Kirjallisuutta

Exercises to prevent sports injuries, GetSet mobile app

Links in finnish

materiaalipankki

Injury prevention

06

To support planning

under 12yo

Coaching platforms

The coaching process

Things to consider

over 12yo

Material bank

Possibilities

Remote training

7. REMOTE TRAINING

07

Coaching platforms and technology

The coaching process

Control the big picture

Physical activity, nutrition and recovery

Communication

Use WhatsApp, for example, or various video apps for regular communication

Use the available coaching platforms or other technology to help with remote coaching

Follow the steps of a good coaching process

REMOTE COACHINGCoaching done fully remotely

HYBRID COACHINGA part of the coaching done remotely

Coaching models

to support planning

Remote training

07

Collect important information about the team or athlete for coaching purposes. E.g. motivation level, history in the sport, relevant sport-related information.

Initial assessment

One of the most important and most effective ways for a coach to develop a high-quality, successful coaching programme. SMART MODEL

Goal-setting

Planning and programming the training period and individual training sessions.

Planning

The coach monitors the daily training and the overall development of the athlete. For example, testing and training diaries.

Monitoring

Interaction and communication. Knowing the athlete is important. The coach sets an example.

Coaching

The coaching process

Remote training

07

To the individual

Increases both autonomy and co-training

Getting a competent coach

Complements traditional coaching

Everyone can take part in the exercises

Is cheaper financially

Enables more efficient time management

Makes work- and hobby-related trips easier

To the sports team

possibilities

Remote training

07

Coaching platforms

Examples

• SykeTribe
• Coachtools
• Sportyplanner
• GetSet (free)
• Truecoach

• Planning the big picture and the individual exerciseExercise videos and guidelines

• Monitoring
• Analysing
• InteractionWays to communicate and motivate

A high-quality coaching platform includes and enables

Features of platforms

Remote training

07

Remote coaching helps to increase the athlete's sense of competence, as well as their potential autonomy.

ENTHUSIASM FOR SPORTS

Making remote training meaningful, safe and developmental at the same time

Remote coaching supports the acquisition of a wide range of sports skills

A WIDE RANGE OF PHYSICAL ACTIVITY AND PLAY

Strengthening social cohesion through remote coaching

SIMPLE AND CLEAR INSTRUCTIONS

GUIDE CHILDREN TO GROUPS

Remote training

07

THINGS TO CONSIDER Under the age of 12

The support of the coach, friends and family is important. You should consider the circumstances in remote coaching.

CONSIDER THE ENVIRONMENT

In remote training, the athlete is guided to groups

Remote exercises must not be too difficult

The athlete feels that he/she can influence matters concerning him/herself

Remote exercises must not be too easy

GUIDE ADOLESCENTS TO GROUPS

SUPPORT THE DEVELOPMENT

CHALLENGE THE ATHLETE

INCREASES THE SENSE OF AUTONOMY

Remote training

07

THINGS TO CONSIDER Over the age of 12

Truecoach

GetSet (free)

Sportyplanner

Coachtools

SykeTribe

Platforms

Links

materiaL bank

Blog: Online Coaching. Remote Coaching 101: Best Apps, Platforms & Software

Suorituskykyvalmentaja podcast: Moderni etävalmennus (in finnish)

Remote training

07

Laadukasta valmennusta etänä, thesis, Jesse Jokiniemi 2023 (in finnish)

The nervous system

• Body control, balance, skill, technique, agility, and speed training
• Games and play

Muscles

• Endurance and strength training, elasticity and movement exercises

Bones, tendons, ligaments

• Strength, endurance and movement training
• Games and play

Lungs, blood circulation and metabolism

• Endurance, speed endurance, muscle endurance and strength endurance exercises
• Games and play