Tag Archive | principles

Competition Ettiquette

On the evening or Supporting Sunday and ahead of one of the busiest competitive couple of months I thought I’d lay out a few suggestions about how Coaches, Parents and Athletes can set a good example at competitions!


Athletes: Do

  • Applaud teammates and other athletes who do well.
  • Respect other teams and individuals.
  • Respect the judges’ decisions.
  • Applaud other team’s successes

Athletes: Don’t

  • Be aggressive or abuse the opposition.
  • Vocalise negativity or disappointment.
  • Question the judges marks or decisions.

Coaches: Do

  • Applaud a good performance, whether it’s your athlete or not.
  • Give encouragement and positive feedback on the competition floor, especially between routines.
  • Manage team and individual expectations.
  • Manage your own club’s parents and athletes!

Coaches: Don’t

  • Shout instructions during a performance, practice or warm up.
  • Instruct athletes how to do their routine.
  • Give negative reactions to a judge’s decision or mark.

Parents: Do

  • Applaud for all athletes, especially the ones who step back up after a fall- they’re the ones that need the most encouragement of all.
  • Applaud all the team placings, not just your own teams success.
  • Encourage your athletes to be pleased, whatever the result.

Parents: Don’t

  • Shout loudly and interfere with athletes’ performances.
  • Instruct coaches, athletes or officials on what they should be doing – it’s not your job!
  • Give negative reactions to the judges scores, accept their decision.
  • Speak badly of other athletes regardless of your thoughts on their performance, if you’re supporting someone else, your opinion is biased and unwarranted.


Happy competing everyone! ~Bella 😉


Stretching: Help or Harm?

I’ve recently been taking a good look at stretching, specifically the benefits and when during a training session you should or shouldn’t be stretching. Some of my findings were new to me, so I thought I’d share a general overview and some of what I learned.


What is stretching?

The movement of your muscles through their complete range of motion. There are two types of stretches: Dynamic and Static. Dynamic is the continuous movement of a muscle smoothly through its complete range of motion, for example leg swings. Static stretching is placing a muscle in a stretch and holding it in that position, for example if you were to raise your leg at a height and fold your body over it, holding the stretch for a fixed amount of time.

Dynamic Stretching is great at the beginning of a session because it helps to improve metabolic activity and blood flow to the muscle. This in turn helps with the muscles range of motion and power output, as well as preventing injury.

Static Stretches initially cause muscles to contract, and are proven to decrease the power available in the muscle for a short period – not what you want before a training session requiring maximum power. However when held for around 20 seconds post-workout, static stretches are effective at helping muscles to recover and heal, gently increase your flexibility and relax your muscles.

When is it best to stretch?

Based on my research, Dynamic activation stretches are great to include in your warm up. Static stretching in a fixed position for 20 seconds are most effective after exercise, during your cool down.

For a brief dynamic warm up, check out the video below from 13’07”. This video also really makes you think about the best use of a training session, especially when as Nath discusses (11′ in) the most ‘efficient use of time for optimal training’ doesn’t include static stretching, which can be done anywhere at any time, instead of getting onto the equipment you’re there to work on. He also makes a good point when it comes to young kids and the lack of ‘fun’ in stretching as opposed to using the equipment in the gym.

I hope you found this interesting and informative. I know it’s helped to inform what stretches I use in my training and coaching sessions. I’d really appreciate your thoughts below. On a side note, I was taught a warm up is for both the body and mind, do you think shortening the warm up could pose a risk to a athlete being less mentally prepared? Comment below with your opinion, I’d love to hear it!

~ Bella

What Athletes Remember Most About Coaches

Hi All, just a quick one, as I have been SO incredibly busy of late. I’ve been on my first Level 3 coaching module (WOO!) I’m learning to drive so I can get my full car license and I went on a workshop for coaches in multiple sports, which has had me thinking about my Coaching Philosophy. – I’m sure I’ll get round to that post at some point :s But in the meantime, I wanted to share this inspirational post about being a coach – are we as coaches all of these things? Some of them? None of them? They certainly all have some merit as good qualities to have as a coach…

Read more below about “What athletes remember most about coaches” – it’s not a Coaching Philosophy, but it’s certainly several philosophies to live by as a coach, if you want to be remembered… Let me know in the comments at the bottom what you think your kids will remember you for.

Ciao! Bella 😉


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When it is all over, what will your athletes remember about you?

Your terrific technique?

The number of elites you trained?

The incredible advice you doled out?

Probably not.

As Maya Angelou is quoted, “At the end of the day people won’t remember what you said or did, they will remember how you made them feel.”

Or as Lori Gard writes about teachers: They will remember you.

They will remember things like:

You being supportive.


You being patient.


You being kind.


You being positive.


You being compassionate.


You being inspirational.


You being fair.


You being joyful.


You being genuine.


You being passionate.


You being silly.


You being approachable.


You being accommodating.


You being interesting.


You being loving.


Coaches, it’s not the technique, the medals or even the skills that they will remember.

It is you.

Not stock photos in this blog post–these are real shots pulled from random posts of…

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