Breast Health for Equestrians
In a new riveting episode of Equestrian Edge Podcast, we delve into the rarely discussed topic of breast support for equestrian riders. Our special guest, Lorna Cameron, a seasoned Lecturer at Hartpury University, shares her fascinating research on how different breast tissues and levels of support can drastically affect a rider's performance.
The significance of breast support in equestrian performance is often underestimated. However, according to Cameron, this aspect can make a profound difference, especially considering the high percentage of female riders in the sport. Cameron emphasizes the need for further research in this area to break down barriers to participation and improve overall rider health and performance.
During our conversation, we delve deep into the intricate dynamics of breast composition, discussing the role of glandular and adipose tissues. Cameron reveals how these elements can impact the effectiveness of support and, consequently, a rider's comfort and performance. Moreover, we touch upon the sensitive topic of body image and its influences on riders. It becomes clear that the promotion of body positivity within the equestrian world is paramount to challenging and breaking down existing stigmas.
One of the more thought-provoking aspects of our discussion revolves around the impacts of breast support on the rider's range of motion, particularly in the wrist, shoulder, and elbow. Cameron's extensive research on various breast support products provides valuable insights for all equestrians, emphasizing the need to find the right type of support for optimal performance.
The episode further uncovers the intricate connections between body image and dressage scoring. The subjective nature of scoring in dressage competitions can lead to potential biases against larger riders. Through examining the research of Sophia Ferino, we explore how judges may prefer slightly smaller riders, and how this preference could be tied to body type and shape rather than size alone.
The issue of body image also extends to the equipment used in equestrian sports. We consider the impact of wearing different clothing for competition than what riders are accustomed to wearing during their regular training sessions. The potential discomfort and unfamiliarity could inadvertently affect a rider's performance.
Overall, this enlightening episode underscores the importance of fostering a positive body image, ensuring appropriate breast support, and maintaining an open dialogue about these topics within the equestrian community. The future of equestrian sports rests on breaking down these barriers and facilitating a more inclusive and understanding environment for all riders.
In conclusion, while the subject of breast support and body image in equestrian sports is complex, it is undoubtedly essential. With more research and open discussion, we can better understand these issues and work towards improved rider performance and overall well-being.
Listen to it here: https://www.buzzsprout.com/2204342/episodes/13614563-breast-support-in-equestrian-sports-body-image-performance-and-dressage-scoring
Core Strength is the Key to a Better Ride (Here's How to Get It)
As an equestrian strength and conditioning coach, one of the most common requests is ‘I want to improve my core stability’. But what exactly is core strength? Do you need to have a washboard six pack?! (The answer is no, before you worry!) Equestrians need a strong core to absorb the forces generated by the horse's movement. A weak core can lead to back pain, neck pain, and other injuries.
In order to effectively train the core, we need to understand it’s anatomy and function. Once we understand this, we can train with intent and focus on specific outcomes - rather than throwing in some sit ups into a session.
In this blog post, we will explore the concept of the core, its role in spinal function, and why it is vital for equestrians. Additionally, I’ll demo exercises backed by recent scientific research to help improve core strength!
Core stability is the ability of the core muscles to control the movement of the spine and pelvis during dynamic activities. It is important for maintaining good posture, preventing injuries, and improving athletic performance.
How often do you think of spinal function when you consider core training? Spinal function is the ability to create, absorb and transfer force and motion during a skilled motor task - such as riding. Therefore, good spinal function is crucial for core strength. Spinal ability can be split into four categories:
Mobility: the freedom of movement at the spinal segment
Motor control: your ability to process sensory input, interpret stability and establish a strategy to overcome both predictable and unpredictable movements (like when your horse spooks at the flower pot!)
Work capacity and muscular endurance: your ability to produce & tolerate varying intensities and durations of work to perform your best
Strength: your ability to produce force
Spinal Function
The core's primary function is to provide stability and support to the spine. It acts as a natural corset, working in coordination with the spinal column to distribute forces generated through movement. A strong and stable core helps prevent excessive stress on the spine, reducing the risk of injuries, including low back pain, which is a common concern among equestrians due to the repetitive nature of the sport.
What is the core comprised of?
To truly appreciate core strength, we must understand what comprises the core. The core encompasses a complex system of muscles, including the rectus abdominis, internal and external obliques, transverse abdominis, multifidus, erector spinae, and pelvic floor muscles. Additionally, it involves the diaphragm, which aids in breathing mechanics and plays a crucial role in core stability. These muscle groups work synergistically to stabilise and support the spine, ensuring efficient movement and minimising the risk of injuries.
Our systems are interconnected, and given that much of this ‘core’ musculature attaches to the hips and pelvis - we must consider how we use our hips and pelvis during core training. This is why when I coach core exercises, I ask you aim to maintain a ‘neutral’ pelvis, rather than to have an anterior or posterior pelvic tilt. ‘But, what’s that Liv?’ I hear you say…
Anterior and posterior pelvic tilt:
Anterior pelvic tilt is when the pelvis is tilted forward, causing the lower back to arch and the abdomen to protrude. It is often caused by weak abdominal muscles or tight hip flexors.
Posterior pelvic tilt is the opposite of anterior pelvic tilt, in which the pelvis is tilted backward (the front of the pelvis rises and the back of the pelvis drops). It is often caused by tight hamstrings or weak gluteal muscles.
Improving Core Strength: Evidence-Based Approaches:
First of all and most importantly - hours in the saddle! Riding is a skill, and you will train your core whilst training your skill. When I researched the strength profiles of elite vs. novice dressage riders, I put the riders through a series of standardised core strength tests. Some riders in their 60s had significantly stronger cores than the likes of young riders - without doing any isolated core exercises! This is because the volume of riding they were doing everyday for a number of years.
But, if you don’t have 6 horses to ride a day, these core exercises will make you stronger for your discipline.
The term ‘core stability’ for exercise prescription can be problematic because it doesn’t describe the intent of an exercise. Are you bracing? Rotating? Make sure you know what the intent of the exercise is - I’ll aim to explain in detail:
Core Bracing:
One of the key concepts highlighted by Dr. Stuart McGill is the importance of core bracing during exercises. This technique involves contracting all the core muscles simultaneously, providing a stable base upon which other movements can be built. Core bracing can be practiced by consciously contracting the abdominal muscles and drawing the belly button in towards the spine.
An example would be a a plank. Planks engage multiple core muscles simultaneously. Begin with a basic forearm plank by assuming a push-up position while supporting your body weight on your forearms and toes. Hold this position for 20-30 seconds and gradually increase the duration as you progress. Other variations include side planks and high plank with arm or leg lifts.
Plank tutorial
2. Anti-Rotational Exercises:
Research by Alex Wolf emphasizes the effectiveness of anti-rotational exercises in developing core stability. These exercises challenge the core muscles to resist rotational forces. An examples would include the Pallof press which engages multiple core muscles and enhances stability. Perform 10-12 repetitions on each side, gradually increasing it as you improve
3. Dynamic Core Exercises:
McGill's research clarifies the significance of incorporating dynamic core exercises to mimic real-life movements and challenges faced by equestrians. Exercises such as medicine ball rotations, wood chops, and kneeling cable chops help strengthen the core in a multi-planar fashion, enhancing functional stability during riding.
Woodchop tutorial
4. Functional Breathing:
Optimising breathing mechanics is an under-looked component of core strength. Recent studies have shown that coordinating breathing patterns with core and pelvic floor engagement can significantly improve core stability. Diaphragmatic breathing exercises, which focus on deep belly breathing, can enhance core activation and contribute to better overall core strength. Additionally, literature has shown it to reduce anxiety. Give it a go!
Try the 4-6-6-2 breathing exercise:
Lie down on your back, or sit comfortably with one hand on your chest and the other hand on your stomach.
Breathe in slowly and deeply through your nose for a count of 4 seconds.
Hold your breath for a count of 6 seconds.
Exhale slowly and completely through your mouth for a count of 6 seconds.
Hold your breath for a count of 2 seconds.
Repeat steps 3-5 for 5-10 minutes.
Tips:
Make sure that your stomach rises when you inhale and falls when you exhale. This indicates that you are using your diaphragm to breathe.
If you feel lightheaded or dizzy, stop the exercise and take a few normal breaths.
You can practice this exercise anytime, but it is especially helpful before bed or when you are feeling stressed or anxious.
How does it work?
Functional 4-6-6-2 breathing works by activating the parasympathetic nervous system, which is responsible for the "rest and digest" response. When the parasympathetic nervous system is activated, the heart rate slows, blood pressure drops, and breathing becomes deeper and more relaxed. The exercise is effective for relieving stress and anxiety because it helps to focus the mind on the present moment. When you are focused on your breathing, it is difficult to worry about the past or future. (Jerath, et al 2015)
Now go try!
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Now go try! 〰️
Much of this is the rationale of why I programme exercises as I do currently, so I hope it enable you to understand why we do certain exercises.
By understanding the composition of the core and the factors influencing core strength, we can devise effective training strategies to improve both stability and performance in the saddle. Incorporating evidence-based exercises such as core bracing, anti-rotational exercises, dynamic core movements, and functional breathing can help achieve significant gains in core strength.
Remember to consult with a qualified strength and conditioning coach or healthcare professional before starting any new exercise program to ensure proper technique and individualised training.
Want a plan to help you get strong for the saddle? Fill in the form below and I’ll be happy to help
References
Much of this I learned in a day seminar with Alex Wolf at Hartpury University in 2022, taken from his research in Spinal exercise Prescription referenced: Spencer, S., Wolf, A. and Rushton, A., 2016. Spinal-exercise prescription in sport: classifying physical training and rehabilitation by intention and outcome. Journal of athletic training, 51(8), pp.613-628
McGill, S., 2006. Ultimate back fitness and performance (p. 325). Ontario: Backfitpro Incorporated.
Park, C., Yoon, S., Yoon, H., Kim, K., Cha, Y. and Park, I., 2021. Effects of core stabilization exercise on muscle activity during horizontal shoulder adduction with loads in healthy adults: a randomized controlled study. Journal of Mechanics in Medicine and Biology, 21(09), p.2140049.
Hampson, A. and Randle, H., 2015. The influence of an 8-week rider core fitness program on the equine back at sitting trot. International Journal of Performance Analysis in Sport, 15(3), pp.1145-1159.
Kahle, N.L. and Gribble, P.A., 2009. Core stability training in dynamic balance testing among young, healthy adults. Athletic Training & Sports Health Care, 1(2), pp.65-73.
Jerath, R., Crawford, M.W., Barnes, V.A. and Harden, K., 2015. Self-regulation of breathing as a primary treatment for anxiety. Applied psychophysiology and biofeedback, 40(2), pp.107-115.
KEEP STRIVING
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KEEP STRIVING 〰️
Rider Strength Coach to Sponsor England Endurance Team: A New Partnership for Enhanced Performance
Rider Strength Coach is proud to announce its partnership with the prestigious England Endurance Team as an official sponsor. This collaboration marks a significant step forward in enhancing the performance and success of the team as they strive for excellence in the realm of endurance sports.
Renowned for an evidence-based approach to fitness and performance optimisation, Rider Strength Coach brings a wealth of expertise to this partnership. With a commitment to pushing boundaries, Rider Strength Coach perfectly aligns with the England Endurance Team's relentless pursuit of excellence in their athletic endeavours.
Liv Cornick, Founder of Rider Strength Coach, expressed her excitement about this collaboration, saying:
"We are thrilled to join forces with the England Endurance Team as an official sponsor. Our mission has always been to empower athletes to unlock their maximum potential, and by supporting the England Endurance Team, we take significant steps towardsrealising that vision."
As part of this partnership, Rider Strength Coach will provide the England Endurance Team with personalised, evidence-based training programs, and access to an experienced coach. This comprehensive approach aims to
optimise the athlete’s physical condition, mental resilience, and overall performance, ensuring they are fully prepared to conquer the challenges of
endurance sports.
The England Endurance Team is equally enthusiastic about this collaboration. Bella Fricker, Chef d’Equipe, expressed her excitement, stating:
"Partnering with Rider Strength Coach is a game-changer for us. Liv's expertise in optimising athletic performance aligns perfectly with our goals, and we look forward to a successful journey together."
Rider Strength Coach is a leading strength and conditioning coaching company specialising in supporting equestrians. Led by Liv Cornick, an experienced rider and coach, she is committed to empowering athletes and improving horse welfare through research and personalised training programs. ‘At Rider Strength Coach, we understand the unique physical demands placed on equestrians and have dedicated our expertise to better comprehending and enhancing their strength and conditioning. With Liv Cornick's MSc research focused on strengthening equestrians, we possess an unparalleled understanding of their specific needs.
Experience the difference with Rider Strength Coach - your ultimate partner in equestrian fitness.
For more information, please visit www.riderstrengthcoach.com.
🌟 Who Do You Surround Yourself With? 🌟
As a strength and conditioning coach, I often talk about the importance of regular exercise and fuelling your body… But do you ever think about the role that our social connections play in shaping our well-being and performance?
Just like proper nutrition and exercise, the people we surround ourselves with have the power to either drain our energy or uplift us to new heights. So, ask yourself, are the people around you energy vampires or energy givers?
Research conducted by psychologists at Harvard University (Smith & Christakis, 2008) has shown that our social networks significantly impact our overall health and happiness. Their study, published in the New England Journal of Medicine, revealed that emotions and behaviors (both positive and negative) can spread through social networks like contagious viruses. In other words, the people we interact with can influence our emotions, motivation, and well-being.
Surrounding yourself with energy givers, individuals who radiate positivity, support, and encourage personal growth, can have tremendous benefits on your mental and physical state. These energy givers ignite inspiration, reinforce your drive, and provide a strong support system. Research published in the journal Science (Cacioppo, Fowler, & Christakis, 2009) has shown that having positive social interactions not only enhances well-being but also boosts immune function, reduces the risk of cardiovascular disease, and promotes longevity.
On the flip side, interacting extensively with energy vampires, individuals who constantly drain your energy, can hinder your progress. Negative emotions and pessimistic attitudes can spread like wildfire in social networks, leaving you feeling depleted and demoralized. Research conducted by the University of California, San Diego (Fowler & Christakis, 2009) found that negative emotions such as sadness, stress, and even obesity can ripple through social connections.
So how can you ensure that you surround yourself with the right kind of people? Begin by reflecting on the relationships that currently fill your life. Seek out individuals who possess characteristics aligned with your goals and values. Look for those who offer constructive criticism, challenge you to grow, and genuinely celebrate your successes.
In addition to cultivating relationships with energy givers, it's essential to become an energy giver yourself. Be the positive force that inspires and uplifts those around you. It's a reciprocal process: as you give, you will receive.
Remember, just as you choose your exercises to strengthen your body, you can also choose the people who support your well-being. Surround yourself with individuals who radiate positivity, encourage personal growth, and fuel your drive. Together, you'll create an uplifting and empowering social network that propels you towards success.
#SurroundYourselfWithEnergyGivers #PositivityBreedsPositivity
References:
Smith, K. P., & Christakis, N. A. (2008). Social networks and health. New England Journal of Medicine, 358(4), 369-374.
Cacioppo, J. T., Fowler, J. H., & Christakis, N. A. (2009). Alone in the crowd: The structure and spread of loneliness in a large social network. Journal of Personality and Social Psychology, 97(6), 977-991.
Endurance Riding: Performance and Ethics
In a world where endurance riding is gaining prominence, understanding the dynamics of this sport becomes critical.
Our latest podcast episode titled 'Endurance Riding: Performance, Conditioning, and Ethics in Equestrian Sport' focuses on exploring the intricate elements that shape the world of endurance riding.
Featuring Dr. Jane Williams, a seasoned equine scientist, and horse sport enthusiast, the podcast navigates through the key aspects of endurance riding. Starting with the importance of seeing the rider as an athlete, the podcast delves into the synergy between horse and rider performance, underlining the role of meticulous preparation and the prevalent gaps in this area amongst UK riders.
One of the standout topics of discussion was the concept of pacing strategy in training. Here, the course terrain, the horse's fitness level, and the rider's health emerge as significant influences on performance. The discussion extended to the use of emerging tech tools like heart rate monitors, essential for monitoring equine fitness.
As the conversation unfolded, the idea of 'social licence' in horse sports was also brought into the limelight. It emphasized the need to cater to our horses' needs while respecting public opinion. The discussion underscored the importance of setting realistic goals, objectively assessing performance, and keeping fitness goals at the forefront.
The episode took a deep dive into the often-overlooked aspect of rider strength and conditioning. The importance of an honest self-assessment when preparing for the next level was stressed, emphasizing the role of promoting ethical equitation and staying informed with the latest research.
The podcast concludes with an invitation for the audience to reach out to Dr. Jane Williams with their questions, indicating a forward-looking approach to engaging with the broader horse-riding community.
In essence, this episode provides a comprehensive overview of the elements that shape the world of endurance riding. From the performance demands of the sport, the critical role of pacing and fitness, to the ethical considerations in equestrianism, the podcast offers insights and perspectives that can guide both novice and seasoned riders.
Whether you're an endurance rider or an equestrian enthusiast, this episode offers valuable insights that can help enhance performance and foster a more ethical approach to the sport. It serves as a reminder that horse sports aren't just about winning races, but about ensuring the well-being of the horse and fostering a respectful and mutually beneficial relationship between the rider and the horse.
Click here for Jane’s book that is mentioned in the podcast ‘Training for equestrian performance’.
Listen here: https://www.buzzsprout.com/2204342/13300144
My life changing lesson
How I developed my coaching philosophy, interview with my coach Malcolm Holtshausen
Coaching Moment
Coaches and athletes may experience a number of ‘moments’ throughout their career; it’s important to reflect upon memorable coaching moments so that the set of circumstances may be considered and with good coaching moments, repeated. In business, Tiersky describes it as a ‘moment of truth’ during the first meeting, when the stakes are high and there is shared high emotion which enables a deeper emotional connection.
This is relatable in my experience, where as a para dressage rider I was once reliant on Velcro and straps to keep me on the horse. During my first meeting with my coach, he boldly removed all my aids. This had high stakes for rupture if I had fallen off the horse. However, it resulted in a lightbulb moment whereby I put my trust into the coach, and realised I was being held back by what I thought was keeping me on the horse. It allowed me to believe in my own capability and strengthened the relationship.
Malcolm and Olivia (2016)
Equestrianism has a militaristic background where there is an order to go by within training, this has remained unchanged despite the increase in leisure riding. Further to this, the Dunning Kruger effect is common within the equestrian industry, whereby a person overestimates their level of knowledge and capability. This means many coaches are unaware of their own limitations or weaknesses and therefore cannot address them.
Horse riding is considered one of the highest mortality sports meaning stakes are high, consequently coaches tend to be cautious - especially with para riders. Good connection and harmony during horse riding requires sensitive emotional and kinetic intelligence, and requires the coach to quickly judge both horse and rider. My coach had to read both myself and the horse very quickly to decide what approach was appropriate.
A coach has the potential to bring out an athlete’s finest, truest moments in what Roberts et al (2005) calls a personal touchstone of who we are: ‘the reflected best self’. Additionally, it requires the coach to be sharp and present to observe, recognise and interpret the potential for a ‘moment’.
I experienced a coaching moment through shared vulnerability during that first lesson. He was vulnerable in being honest that he didn’t know what the outcome would be of removing my aids, that he hadn’t taught para before, and this made me willing to be vulnerable in trying it together.
According to Brené Brown “When we shut ourselves off from vulnerability, we distance ourselves from the experiences that bring purpose and meaning to our lives.”
When my coach went counterculture and admitted his vulnerability, that he didn’t know what the outcome would be or if it would work, he allowed us to cross the bridge of vulnerability together. If we cannot be vulnerable, we must distance ourselves from the experience and are therefore less ‘in the moment’.
Especially within high performance, there is a perception that you must be ruthless and emotionless to be a winner, but according to Dr Grange:
‘you don’t have to choose between being wholehearted […] or winning, you can do both… But the bridge you must cross is vulnerability’.
Considering this, the athlete needs to have good emotional regulation: if the athlete is too emotional they cannot be logical whilst playing sport, and therefore the athlete should have good control in order to benefit from high emotion which can lead to a moment.
This requires self-awareness and vulnerability to let others know your limitations, and sensitivity to judge the personality of the athlete in front of you and flexibility in what approach to use.
Interviewing Malcolm
As a part of the assignment, I had the opportunity to interview Malcolm to gain his insight. I wanted to understand Malcom’s thoughts on character judgement during the first meeting:
’As a coach the first thing you need to do is tap into the chimp and figure out what drives the chimp as how to guide the person away from that and into cognitive process which will allow them to learn’’
When I went to describe the moment where he took away my aids, he instantly remembered and said:
‘’Do you remember what I said: we stop focussing on what you can’t do and start focussing on what you can do, to develop those and that will give us a baseline’’.
I went on to ask whether this was planned or spontaneous to remove my aids:
‘That was a fully conscious choice, as a coach that was exactly what I felt you needed at that moment, as a coach I have to figure out how to strip someone down to the core, and worked through their fears and worries. We have to change emotion to cognitive process, so that emotion is not an inhibiting factor’.
‘You were clearly someone with a scientific, enquiring mind, so I knew I could teach process to you. That’s easier for me as that’s how my mind also works. As long as I could take you away from thinking about what you couldn't do, it opened up avenues for producing you as a rider’.
‘If someone was too emotionally brained, they’d be in a heap and literally come off the horse. It’s my job to read someone. If you were a shrinking violet, I’d have to take a completely different approach of very small incremental changes’.
‘’If you attach something emotional to it, it can either enhance or inhibit the experience’’
I asked if Malcolm believed coaching ‘moments’ are planned or spontaneous:
‘Moments are planned by the coach but limited by the rider, you can see yourself building to breakthrough. If the momentum is there you can build it up and make it explode’.
Therefore, as coaches, we must be present and aware during our sessions to take advantage of potential moments.
Risk Management
Malcolm is a very quick judge of character which allows him to use a method which others may perceive to be risky, this allowed us to cross the threshold for a ‘moment’
‘I didn't feel any sense of risk because I read the horse fast and controlled the work that we did, I have to read the rider and horse. With you I didn't feel risk because you had a sharp brain and you were determined. All of that shone through and was obvious. You have the ability to understand what I was doing and had enough drive to override any emotional response to losing your crutches’.
This again highlights the importance of overriding emotional regulation in a ‘moment’, as well as considering the impact of environment and external factors.
Going counter culture
I asked whether Malcom knew it was counterculture to remove my aids, especially with a para rider:
‘I spoke to Inga (a founder of paralympic dressage) and asked if it was stupid but she said no you’ll probably make her stronger because everyone wraps them in cotton wool.’
‘I knew it was completely left field, but again you had an enquiring mind and had clearly done research, but it was the last thing you expected me to do. As coach, it strips you down to the point where I’ve got a blank page to work with’.
From the outside it’s risky, the only risk was that emotionally you wouldn’t handle it; in which case you’d have said he’s a shit coach and go somewhere else’.
The fact Malcolm was willing to do what he thought was right, despite the fact he could have lost a client is an important lesson: his philosophy overrides any external value. It was a smart move because it gave him coaching flexibility if I was stripped down, and he could start from scratch.
‘My approach is always work on what is possible, rather than what is impossible, if you’ve got that positivity and you’re making progress, then suddenly you’re doing things you thought were impossible – whether you disabled or not, it’s just people’.
Knowledge generosity
One of the reasons I respect Malcolm so much is the wealth of knowledge he has so willingly given me.
‘It really pisses me off with coaches. It’s hard to make a living in this industry, and so they try and make their clients reliant on them. They can do the job when the coach is there, but the coach doesn’t give the tools to do it without them. Too many coaches make it a mystery. Nothing to do with sport is complicated. It’s simple repetitive movements done with four basic principles: rhythm, discipline, balance and timing.’
The best coaches give everything they know to the athlete, so that they have the tools to succeed by themselves. For me, his generosity in giving his knowledge makes me want to keep using him, which is the opposite of what many coaches do within the industry.
Coaching ancestry
Malcolm’s strong philosophy made me curious as to where these strong values came from:
‘Stark (Malcolm’s coach) gave me two things: there’s nothing on the horse that I can’t do, there are just some things I haven’t learned to do yet’. I now try and build that into people: there’s nothing you can’t do; you just haven’t done it yet.’
This underlying philosophy is exactly what he has taught me. It was highlighted by Carless and Douglas (2011) how important it is for coaches to articulate their own coaching philosophy through storytelling, what coaches do is influenced through reflection upon their own experiences, moments, and philosophy. After speaking to Malcolm, he is clearly aware of where his philosophy on self-belief and counterculture approach for rapport building has come from. Therefore, it’s important I process the experiences I have had to pass down this philosophy and approach to my athletes.
My coaching philosophy
The experience and moments I’ve had with Malcolm inspired me to become a coach, so that I can help other people bring down their perceived barriers and fulfil their potential.
This reflective process has made me aware of how important the influence of coaching ancestry is, how these epiphanies can be passed down through coaches and athletes and refract into their daily lives and create lasting change.
The most important lesson Malcolm taught me is ‘there’s nothing you can’t do; you just haven’t done it yet’, and in turn, that was the most important lesson he learned from his coach. This mindset led his approach during my coaching moment of taking the reins. The lessons on self-belief refracted into every other area of my life outside of sport and changed the narrative in my head to ‘this is really hard, but I’m going to try’.
As a coach, I want to allow myself to be open and vulnerable in admitting when I can’t guarantee to know an outcome, but I will step with the athlete through the process of it, in order to cross perceived barriers together. It is my job to learn to read people quickly and determine what type of coaching will help them believe in themselves, without pushing them to the point of being too emotional. Additionally, we have to be generous with our knowledge to give athletes the tools they need to fix their problems and not make the athletes reliant on us for their success. As coaches, we are facilitators in leading people to having their own moments, it is therefore our responsibility to make it less about us, and more about the athlete. Therefore, we must try and be present during our coaching to identify the potential for moments. If we are open, vulnerable, and honest then hopefully it will inspire our athletes to do the same.