One key difference between good and great coaches is their skill in cueing athletes to improve movement patterns. The best coaches have an uncanny ability to drastically enhance technique with the simplest of cues. While most coaches will naturally get better at this with time, attention to a few key variables will significantly speed up your cueing proficiency and create a better learning environment for the athletes you coach.
Know the Movements
The first step toward improving technique with more effective cues is to have a deep understanding of the points of performance of the movement pattern. This knowledge, while seemingly obvious, is a cornerstone of expert coaching. Understanding what each movement pattern should look like and knowing the common faults you want your athletes to avoid is crucial for your coaching journey.
Many times, multiple faults may be present when executing a movement. In this case, effective coaches will “triage” the faults. This involves identifying the fault that needs to be addressed first (usually the fault that presents the most risk), addressing it immediately, and prioritizing it in future sessions. When the primary fault has been addressed, you can move on to correcting other faults.
In CrossFit, many programmed exercises are performed at considerable speed (e.g., the snatch and kipping movements). For that reason, particularly in the beginning stages of coaching development, it can also be wise to leverage technology at times. Simply filming a lift with a smartphone lets you slow down the athlete’s movement to assess it for the most prominent fault you should address. For example, if the first pull of an athlete’s snatch has faults, errors later in the lift are often secondary to the earlier issues. Rewatching slow-motion lifts can help improve your ability to attack with the right cues.
Internal vs. External Verbal Cues
The next consideration for optimizing our coaching is understanding the differences between internal and external cues for improving performance and the best language to use to get the desired result.
Internal cues focus the athlete on the movement of an area of their body. Cues such as “Keep your chest up” and “Extend your hip” are internal cues.
External cues instead focus the athlete’s attention on the outcome of their movement in relation to the environment around them without referencing a particular area of their body. For example, “Show me the logo on your shirt” or “Push the ground away” are external cues.
Research on internal versus external cues consistently shows that external cues lead to better performance and motor learning. They simplify instructions, reduce overthinking, and allow the athlete to move more fluidly. While some individuals may respond better to internal cues, most will respond better to external cues when training multi-joint movements requiring significant coordination. While internal cues sometimes create faster changes to technique within a single workout, external cues tend to create more significant motor learning in the long term. Switching to more externally focused cues can be difficult initially, but it will pay off for your athletes. You can start by writing out examples of internal and external cues by creating a chart similar to this:
Cueing Variations
Cues do not have to be verbal. Many athletes respond better to visual or tactile cues. Therefore, the best coaches use various cueing types and, over time, learn the cues each athlete responds best to.
For example, if an athlete demonstrates knee valgus in a squat, you could give visual feedback by utilizing the following template:
- First, stand in front of your athlete and direct them to focus on the specific area of their body you will address. In this instance, the knees.
- Perform the movement showing the faults and potentially slightly exaggerating them. In this case, show your knees caving in. This visual demonstration should be performed at a cadence that allows the athlete to clearly see the fault.
- Then, perform a rep that shows the correct mechanics so they can see the contrast.
Remember, when performing visual cues, you must ensure you can demonstrate both the movement and the faults accurately. This may necessitate practicing your demonstration skills and receiving feedback. Or inviting another athlete in class to demonstrate if you know they have the skills and interest in doing so.
Alternatively, you could provide a tactile cue by placing a small resistance band around the knee(s) and instructing the athlete not to let the band pull their knees in.
Cue Assessment
Once a cue has been given and an athlete has performed a few repetitions, evaluating the cue’s effectiveness is crucial. This proactive approach ensures you are constantly assessing and improving your coaching techniques, which is a key responsibility of a coach.
- Fault fixed: No change needed. Positively reinforce they’ve demonstrated improved mechanics. Have the athlete continue to focus on the one cue given.
- Slight improvement: Consider small adjustments to the cue or add a layer. For example, an athlete responded positively to a verbal cue, but the targeted fault was still slightly present, so you can add a tactile cue for more emphasis.
- No improvement: It’s time to change gears. Did you cue the wrong thing? Did you use an ineffective cue for this athlete? Do they have a mobility or strength issue preventing this cue from being effective?
Total Number of Cues
A common issue with cues is that coaches often give too many cues simultaneously. Giving more than one to two things for an athlete to consider at once will increase overthinking and slow the learning process.
Think of this as playing catch with a baseball. You will be much more successful in catching one baseball at a time instead of having multiple thrown at you simultaneously.
Great coaches understand this may not result in perfect movement within a single workout. However, focusing on one cue today and ultimately owning that improvement will help your athletes in the long run.
Frequency of Cues
The final consideration for cues is the frequency at which you give them. A delicate balance exists between improving the movement pattern from a coach’s feedback and athletes learning to give themselves proper feedback.
The general recommendation here is to cue approximately one of every three repetitions, which balances feedback for skill acquisition. However, this is just a guideline. Be aware of the athletes’ attitude, body language, and performance to note their psychological and physical tolerance to being corrected. If you notice negative body language or a mindset, it may be time to compliment them and move on to something else if safety is not an issue.
Final Thoughts
Making changes to your cue strategy may be challenging. You may notice you frequently give too many cues or give cues that don’t produce results. That’s all part of being a coach. Continually reflecting on these points in your practice will help you improve as a coach and help your athletes significantly, giving them better results and keeping them safer.
Want More from Zach?
Join us for an upcoming webinar, during which we’ll sit down with Zach to discuss CrossFit mobility and performance. You’ll also get to ask Zach your questions live on the call.
Date: Thursday, Oct. 17, 2024, at 12 p.m. PT
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aBOUT THE AUTHOR
Zach Long
is a Doctor of Physical Therapy in Charlotte, North Carolina, with nearly two decades of experience working in fitness. Long’s professional passion is keeping CrossFit athletes in the gym and performing at their best. He is a partner in Performance Plus Programming and Onward Physical Therapy.
From Good to Great: How to Elevate Your CrossFit Coaching With Better Cues