The 8 Pillars of Performance

Training for URCA 2014

Tim Morrill MA, CSCS
 Empowerment Bias

Coach = Coche = take someone from one place to another

Inspiration + Education = Empowerment

Captains
Coaches
Strength & Conditioning Coaches

Empowerment vs Spoonfeeding
Teach to fish vs Give the fish
 The Training Spectrum
Skills and Drills Sport Skills
Ind. D vs Team D
Throwing & Catching
Generating Flow
See: Rise Up, Pulled Disc, Ultirob, IAMUltimate, O-
Shep, Brummie, BULA - Pedro Vargas, Dragons-
Wendell Simbulan, Team Austria Coach Peter

VS - Functional Performance Training

 Functional Performance Training
Fundamental Movement Pattern Biased
Ulti movements play off of fundamental patterns
Athletic Qualities:
Speed, Agility, Strength, Power, Conditioning
Ren Caldwell Seattle Riot Strength Coach!
World champion!
Chris Wicus NYC Drive 495
Marc Huber MP Europe
Chistophe Koble - Germany
Jules UK Liverpool
Nick Simonelli & Goose Helton CUT CAMP MP Agility
 FPT Start Yesterday

Focus on primitive patterns, start them early

in their careers, establish patterns with
minimum load.

12 Years Old + *Asher video

 What FPT is NOT
Yoga too much tissue length
Bodybuilding too much bulk & little mobility
Fitness what does this even mean
Olympic Lifting too vertically orientated
Powerlifting too much maximum strength
Crossfit too much volume
Chiro & PT often not aggressive enough for athletes

Take pieces of each to create a system that works for

Ultimate.

*personal bias
 The 8 Pillars (Conversations)*
1. SMR
2. Static Stretching
3. Glutivation/Mobility/Correctives
4. Cone to Cone Warm Up
5. Linear Speed Mechanics
6. Agility
7. Strength & Power
8. Conditioning

All are interconnected!

All will grow as we charge forward into a more intelligent conversation

 1. SMR
What is SMR?
Tissue Density
What does your SMR toolbox look like?
Rollers, Balls, Etc.
What are the gnarly bits of tissue that you have to
consistently work on? *BIZNIS
What sort of advanced SMR strategies are you
implementing? Tack and stretch? Direct pressure?
Rolling?
When do you usually roll? Before games and training
sessions? After?
Context dependent
 Empowerment Strategy
SMR
Everyone has a lax ball
Smash party's & timer
15 minutes a day challenge
Alt Upper and Lower

www.MobilityWOD.com & K-Starr

Zen Den
 2. Static Stretching
What is static stretching?

Why is it important
A vehicle to get into deeper
positions. C & R

When to use it?

Aggressive end range versus
Mellow Stretching
 Empowerment
Static Stretching
Teach the 4 way hip thought process
Partner Stretching T Y T
3. Glutivation/Mobility/Correctives
What is Glutivation
Sitting vs Extension
Hamstring vs Glutes

What is Mobility

What are Correctives?

 FMS
Empowerment go get an FMS and get your
own correctives.
Do it with your team pre-off-season.
Ren (seattle) & Wicus (NYC) & Hidi Horikoshi
Mobility or Corrective or Glutivation?
Grab Bag Circuits Pre 4. Warm Up
 4 Cone to Cone Warm Up
4 Stage Warm Up
Active Streching
Shakeout Series
IFP OFP Agility Prep
Active Agilities

Our Segway from ZEN to JAM

See *FUTURE 1.0
 5. Linear Speed Mechanics
What is it?
Why is 1-4 so important to this?
Empowerment Cueing:
Jackhammers - ACCEL
Arms
Body Angle
Glutes EXTENSION PUSHES!!
Cycle Kicks TOP END
Advanced
Create Competition & T Y T
- Band Marches
- Tall Falls
- Partner Chase Sprints
- Beach Flags
- Tennis Ball Drops
 6 Agility
What is Agility?
Change of direction mechanics
Why is it important?
Awkward Decel = Injury
Agility = Its starts with the hips
Quiz!
 Empowerment
Make them understand IFP VS OFP
IFP vs OFP Agility Skip Series
IFP vs OFP Ladder Series

Progressions:
Hip Disassociation
Lateral Plyos
Curve Running
Partner Defensive Footwork
Reaction drills
#7 Strength & Power Development
 Do you even?

Link - https://www.youtube.com/watch?v=OloLS5kTrVs
8. Conditioning
 7 Strength & Power Development
What is strength & power?

Groove patterns of 5 & 6 then add Strength &

Power on top!

Prioritize in OFF-SEASON! *badskid

Challenge Stability!
Phases and Progressions
 8 Conditioning
What is conditioning?
Creating competition
Times
10 cut races
Toe Drags
Advanced
Water runs
Tips, Tricks, Resources for Coaches
Evernote to organize thoughts
www.strengthcoach.com
www.bodybyboyleonline.com
NSCA conferences
Perform Better Conferences

Team Germany Presentation

https://www.youtube.com/watch?v=9lOn3PiiTJY&list=
UUFQ5ypaQKeTf4Mty3nF2ITQ
www.strengthandconditioningfitness.com/
fpt/

Gumroad discount code = URCA15

Morrillperformance@gmail.com