With summer training going into full effect during the next two weeks I’m in the process of seeing my usual influx of high school, college, and even the occasional pro athlete.
A lot of athletes, too many goals, and not nearly enough time means that my athletes must be effective and efficient with their training. To help simplify this process I use drills and exercises that fall underneath what I would term: the umbrella effect.
The umbrella effect simply means that an exercise or drill covers multiple skills, attributes, and/or movements.
If you want to accomplish as much as you can in as little time as possible you should employ the umbrella effect. Choose drills and exercises that work multiple aspects all at the same time.
An example of exercises: cleans, snatches, squats, deadlifts, pull-ups, push-ups. A simple way to do this during skill-based drills are through combine speed, agility, quickness, conditioning all while having a drill that incorporates dribbling, shooting, pivoting, etc. The more you can put into a drill, the more you can accomplish.
The only thing you need to be careful of when you are using drills/exercises like this, is that you don’t try to do too much. The drills/exercises should still have realistic flow and rhythm similar to what you face in a game.
The same could be said about nutrition. Eating foods that are nutrient dense (ie have a lot of good stuff in them) are better options. Look, if you’re gonna eat, you might as well get something out of it. Lean meats, vegetables, and fruits are pretty good for staple foods.
Take for example, grass fed beef: omega-3 fatty acids (good fat!), and protein (helps build muscle). Versus just having a protein shake.
By taking on the mindset of using the umbrella effect and covering multiple “things” you’ll soon be making more progress.
If you’re short on time (maybe working a job, lots of camps, etc.) I would tell you to make sure that you’re using every minute you train to your advantage – not doing so is wasting time and energy.