Three Missed Underutilized Assessment Considerations for Optimal Training
We all know the saying "if you're not assessing you're guessing." While this may be a very true, I have found very few coaches/trainers use assessment data to actually influence how a training program is put together. In a team or group setting this will be a greater challenge as logistical considerations have to be made. However, for coaches working one on one, there is absolutely no excuse not to use assessment data to drive program design. Here are three assessment protocols that we have found helpful to use in our 1 on 1 sports performance analysis:
Anthropometric Measurements
On paper, two athletes who are 6'2 are the same exact height. However, if we evaluate these two athletes from an anthropometric standpoint the difference could be pretty astounding. For example, athlete A could have a leg then that comprises 57% of his total height, while athlete B could have a leg length that comprises 42% of his total height. When we ask both of these athletes to perform the same lower body movement that requires maximal knee flexion, you can bet that some discrepancies will be evident. In some cases, this could cause us to deviate from a higher volume of bi-lateral exercises and focus on single leg or split stance movements and in other instances the consideration of mechanical advantage would be really important. This would suggest the need for a coach to manipulate to the total amount of volume allocated to a particular category of assistance exercises. Putting this assessment together is quick and easy. There are tons of apps available that can assist with measuring each lever and when looking at this information unique individual characteristics are sure to jump out.
Passive Range of Motion vs. Active Range of Motion
Passive ROM indicates that there was assistance in getting to end range of motion while active range of motion indicates that no assistance was given. Think about laying on your back and having a coach assist you in a traditional hamstring stretch, then think about doing the same thing without the coach there helping you. There will probably be a little bit of a difference in the joint angle when both of these occur. However, after evaluating whether or not an adequate range of motion is present, it is also important to consider the differences between these two variables. A substantial difference in active ROM and passive ROM at any given joint will require a specific approach to make lasting changes. At the end of the day the value of having control of the range of motion available to you is going to be critical for reducing the risk of injury. This part of our evaluation process will influence both our movement prep period and how we utilize time in between sets during training sessions.
Cellular Hydration Levels
Body composition is such a valuable factor when it comes to reducing risk of injury and optimizing sports performance. One variable, however, that is often unaccounted for though is cellular hydration level. In an ideal world, cell function would be optimal. In fact, I would equate a highly functioning cell to a robust grape. If our body is comprised of robust cells, you better believe we are more likely to be move, think, and feel pretty good on a regular basis. At the same time, what if our cells looked like raisins? Dehydrated and shriveled up? Do you think your body would be able to function at its greatest capacity? Right, probably not. Looking at these levels over the course of an extended period of time is a great reflection of nutrition habits, hydration levels, as well as toxicity/inflammation. If an individual is looking to make progress, but this isn't in place first it could be a very long road ahead.
These are three small parts to a much bigger puzzle when it comes to the evaluation process. Using these can give us immediate feedback and alter our approach to the performance process. Again, "if your not assessing your guessing," but if your assessing just to say you assessed then you are simply wasting everyones time.