You are an artist
I say it all of the time, exercise is science and coaching is art. We need to strive to be Movement Artists! As coaches, we read and see how a movement and exercise needs to look according to science. As a coach, we need to take each athlete for where they are in their ability, mobility, maturity, and acuity and decide in a moment what is the right progression for them. This is art! Getting athletes to move well is art! Letting an athlete move poorly is saying, “It is okay to keep doing what you are doing.” This in fact not true. As coaches, we have to decide what is best for the athlete in every situation.
Athletes experimenting with new movements is encouraged. Usually in this case the weight is light or the movement is a progression of the final movement. These movements are not done in a metcon, where form and technique trump all. Developing a relationship with each athlete helps with knowing what is best for them. Knowing their goals, priorities, and limitations is imperative to this.
Back to basics
I am a firm believer in bringing each movement back to base or make the movement more simplistic to ensure the athlete is moving well and knows why they are performing the progression we are asking them to do. We must always assess and talk to each athlete to ensure we know what they are working on and we can progress them appropriately. You, though, make the final call.
Progression is key
Here is a progression list that is a great start for any coach trying to be that movement artist: (Simplistic to most complicated from left to right). Weight is added as athlete proves movement is mastered. This list is in no way comprehensive but illustrates the goal of always moving well and always progressing!
- Squats: Pole squat, Squat to medball, air squat, goblet squat, dumbbell squat, back squat, front squat, OH Squat.
- Hinge Movements: Kettlebell warm-up progression, Russian KB swings(hinging, not squatty), DB Deadlift, Elevated Barbell Deadlift, Standard Barbell Deadlift, Sumo-deadlift, deficit deadlift. This progression is important to teach hinging at the hips and using posterior chain.
- Pressing Movements: Seated on floor DB press, db push press, db push jerk, BB strict press, BB Push press, BB Push press, BB Split jerk
- Handstands: Seated on floor DB press, wall walks, box HSPU, Strict HSPU(6 strict min), kipping HSPU
- Push-ups: Box push-ups(adjust height as needed), Push-up, hand release push-ups, clapping push-ups
- Pull-Ups: Ring rows, gymnastic pull-ups(floor, butterfly position, feet flat on box), Band Pull-ups(Strength only-no metcon), Strict Pull-ups(6 strict), kipping pull-ups, butterfly pull-ups
- Ring Muscle Ups: MU Progression on low rings, banded MU, MU’s
- Bar Muscle-Ups: Banded BMU, BMU
- Dips: Box dips, Matador dips w/bands, Matador dips, Ring dips w/bands, Ring dips
- Rope Climb: Rope jump pulls, Rope pulls from floor, Rope bites, Rope climb
- Lunge: lunge on a post, BW lunge, jumping lunges, DB/KB lunge, BB Lunge, jumping BB lunge
- Box Jumps: Step-ups on box at appropriate height, BJ on a single plate, BJ on a few plates, BJ on ten in box, BJ on appropriate height box
- Burpees: Box Burpees, Burpees, Bar over burpees(jump outside of bar for safety and confidence, Bar over burpees
- Clean: Hang Power Clean, Hang Clean, Clean
- Snatch: Hang Power Snatch, Hang Snatch, Snatch
- Wall Ball: squat, wb push press, wall ball
- Thrusters: Squat, Goblet squat, Front squat, db thrusters, bb Thrusters