This is our final instalment of this series. You can find the previous posts here. Timing and efficiency - these are the hallmarks of effortless performance. Your favourite athlete that makes everything he or she does look so effortless comes down to timing and efficiency. This is the secret behind it. It’s him or her putting in the least amount of effort required to get the desired outcome. These two are closely related and your efficiency is also influenced by timing. Let’s look at them separately so that we can get a better understanding.
Efficiency is the ability to avoid the wasting of energy and effort in reaching a desired outcome. It is the ability to do something well without waste. The goal is to get the most from the least effort - to have minimal effort wasted on the unnecessary. So what are the keys to efficiency?
Having a full range of motion to work with and not having the resistance of tight opposing muscles working against you.
· Balance between tension and relaxation
If you’re tense, you can’t move quickly. The best athletes can instantly switch on from a “relaxed” ready state. Tension is force, which is your power output and speed. Relaxation is the key to quick reactions.
The ability to use the best movement approach to a situation.
Timing is the choice, judgement or control of when something is done. An interception in rugby is timing. It’s about being in the right place at the right time. A lot of knockouts in boxing and MMA are based on timing. Timing the shot as the opponent steps into it, multiplying the force.
What is needed?
A relaxed, ready state is the key to quick reactions. The other side to reactions is being able to react with the correct response to the situation. It’s pointless being fast but doing the wrong thing.
This isn’t just running speed, but general speed of movement. The ability to move faster than the opposition beating them to the punch so to speak.
All of these things layer on top of each other to build the advantage.
· If you move well, it’s easier to get into and out of positions.
· If you are relaxed and ready, you use less energy to move and do so faster.
· If you react faster and in the correct way you are ahead of the opposition.
· If you move faster you multiply the advantage of reacting faster.
Each area is a force multiplier their advantages build on each other.
Note: Vision plays an important role in this, but I feel I haven’t done enough training and experimenting to comment on it yet. Check out Eye Gym if you want to learn more about Vision training.
Being able to execute what you need to do. If it’s an interception, it’s is being able to run and catch a ball at speed.
Develop the ability to read and adjust to the situations presented. No situation in the arena of play is the same. We must develop the ability to make minor adjustments.
How do we train it?
It is important to train skills with the intent to execute them as smoothly and efficiently as possible. By training for our sport we also train this skill. Outside of sports practice other things can be done to train these skills such as:
· Develop your useable range of motion = mobility
· Play reaction games
· Develop speed; overall and specific movement speed
· Get stronger
That is the simple answer and there is a lot more you can do but, that detail needs a lot of explanation and will make the post very long. We will put some videos on our Instagram page in the near future to give you an idea of what can be done.
Move well, move efficiently and dominate!