10/29/2012

1

From backyard brilliance to success in competitions

by Ashley Deacon

Tales of teamwork…

and some words of wisdomfrom Kung Fu Panda!

“There is no secret ingredient. To make something special you just have to believe it's special”

– Mr. Ping

Introduction

• Agility philosophy

• Fitness and physical conditioning

• Training routine

• Developing a training / competition schedule

• Competition routine

• Managing big events

10/29/2012

2

It’s all about teamwork

• In agility you are both the teammate and the coach!– Own the problems and the solutions

– Balance technical, physical and mental skills

– Develop team chemistry: positive and consistent!

• You must foster teamwork!– Great teamwork doesn’t just develop on the agility field

– Good teams complement each other• How can you capitalize on their strengths?

• How can you compensate for their weaknesses?

• How can you get the best performance from your dog?

“Once I realized the problem was not you but within me. I found inner peace and was able to harness the flow of the universe” – Shifu

“I’m far from a perfect handler and my dogs are far from perfect too– but we make a great team” – Silvia Trkman

Follow your own path“Your story may not have such a happy beginning, but that doesn't make you who you are...

It is the rest of your story, who you choose to be… so who are you panda?" – Soothsayer

You know your dog better than anyone else!

10/29/2012

3

Be patient and believe!

• Developing great teamwork takes time…• Enjoy the process and the journey together

Injury early 2010

Shifu: “But a peach cannot defeat Tai Lung!”Oogway: “Maybe it can, if you are willing to guide it, nurture it and believe in it.“

Try to forget the “MACH”

• Title progressions over emphasize consistency– Encourage cautious handling– Discourage experimentation

• Adopt a “racing” philosophy– Find best lines and strive for best time on each course– Trust your training– Maintain criteria– Don’t take high risk options

• Focus on performance improvement– Technically, physically and mentally– Let the titles take care of themselves

• A MACH’s a great accomplishment, enjoy the ride!

10/29/2012

4

Finding balance

• We tend to over emphasize technical skills

• Under develop mental + physical skills

• How to get stronger?

– Physical stress > physical recovery

– Mental stress > mental recovery

Diet / Nutrition

10/29/2012

5

Weight is important!• Caveat : I am not a nutrition expert• Primary concern is to look after my teammate

– Agility is physically demanding– Best consider agility dogs as athletes

• Newton’s laws of physics apply– Force = mass x acceleration– To every action there is an equal and opposite reaction

• Power/weight ratio is important for agility– Maximize power (muscle), minimize weight (fat)– The knuckle rule (minimum requirement)– Lower weight eases performance and lessens impact stress

• Studies show restricted diet promotes health• Know your dogs ideal performance weight

– Weigh your dog regularly– Empirical approach: reduce weight by 5% and see…

How does your dog get fit?

10/29/2012

6

Physical conditioning

• Caveat : I am not a canine fitness expert • Cornerstone of an agility training program

– Ensure your dog is physically capable of performing– Overall conditioning will greatly reduce risk of injury– Get fit to do agility, don’t do agility to get fit

• Plan a balanced fitness program– General physical conditioning – Sports specific conditioning– Implement in a weekly schedule– Invest 2-4 times more in fitness versus agility

• Mitigate chiropractic needs• Fitness first when coming back from injury

Include variety and specificity• Cross-training

– Ensures thorough overall conditioning

– Reduces risk of over-use injuries

– Combine different activities hike, jog/bike and swim

• Retrieve games– NB: think safety!

– Long and short retrieves

– Resistance – uphill retrieves

• Recall (restrained) games

• Tricks for balance, flexibility and coordination– For inspiration see Silvia Trkman videos (Youtube)

– Balance ball work: focus on developing intensity

10/29/2012

7

Dinner time tricks workout• Spins left / right

– Combined with instant sits and downs

• Roll-over both directions– One after the other

• Weave between legs– While walking forwards or backwards

• Duration Sit-up / Stand-up on rear legs– Or fast iterations from a sit or a down

• Jump into arms or onto high object– Lift dog to the ground – jumping without the impact

• Backup (walk backwards)– Onto an obstacle or up a wall (to “hand-stand”)

On the ball!!

Walk 20 metersRotate left and right> “Heeling”Different sized ballsDifferent surfaces

Jump up and balanceWalk 5 metersSit / stand / sitWave, hands up

10/29/2012

8

Weekly fitness and training routine

• Mix-up intensity over the course of a week

• Always agility while fresh

• One high intensity fitness day– Could include a short agility session

• One active rest day (light exercise/tricks) – Typically follows high intensity day

• Other days blend exercise intensity with agility– More fitness lighter agility or vice-versa

• Pre-competition day : light exercise

• Always think safety (water, cool down periods)

• Adapt to age of dog!

Questions??

10/29/2012

9

Training philosophy

• Train like you compete; compete like you train

• Keep training sessions short and high tempo

– 10-15 minutes, once or twice per day

– Practice pushing for speed

– Practice with others to increase excitement/pressure

• Think low impact, more repetitions

• Focus on speed and confidence in sequencing

– Forward chaining

– Backward chaining (Premack’s principle)

“My friend, the panda will never fulfill his destiny, nor you yours until you let go of the illusion of control” – Master Oogway

Forward chaining

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

1

2

3

4

5

1

2

3 4

5

10/29/2012

10

Backward chaining

• Premack’s principle

– Probable behavior reinforces an improbable one.

Goal setting• Train your weaknesses, compete your strengths

– Train to give yourself more options

– In competition pick the options you are confident of

– Eventually turn your weaknesses into strengths

• Desires/dreams are good, but they are not goals– They provide motivation and drive

– Are you prepared to put in the sacrifices?

• Goals should be performance related not outcome oriented– Challenging and positively worded

– Under your own control

– Think speed, accuracy, independence.

10/29/2012

11

Prioritizing goals• Make a comprehensive list of possible goals

• Rank them– How easy/convenient are they to train?

– How much impact they will have?

• Tackle one or two at a time.

• Consult literature/DVDs

• Ask your friends

• Involve your trainer – Decide which goals to tackle

– Come up with a training plan

Statistics 101

• Consider a dog and handler with the following performance issues:– 1 in 20 a-frame fault

– 1 in 20 dogwalk fault

– 1 in 20 teeter fault

– 1 in 20 weave pole error

– 1 in 100 jumps down

– 1 in 100 jumps refusal

– Off course 1 in 10 courses

• Remember small errors add up (50% Q rate)

• 12% chance of making finals at AKC Nationals

10/29/2012

12

Set S.M.A.R.T Goals• Specific

– Well defined– Ask “How will I train it?” – does the goal map well?

• Measurable– How do you know your are getting closer?

• Attainable– Can you do it?

• Realistic– Are you prepared to put in the effort required?

• Time-bound– When will you complete it by?

• Write them down!! Formulate your training plan!

Good goal / bad goal examples?

• I want to win AKC Nationals

– Great dream/desire statement

– Not measurable

– Not within your own control

10/29/2012

13

Good goal or bad goal?

• Improve JWW times to 5.5 yps before Nationals

– Generally good, but…

– Not specific: weaves, turns, straight line speed?

– Be a splitter (not a lumper)

– Try to identify the real problem

Good goal or bad goal?

• Qualify for AKC Nationals by end of November

– May not be challenging?

– Can you satisfy it by simply trialing more often?

– Aim for more QQs / points

– Focus on performance improvement

– Define what needs to improve

10/29/2012

14

How to pursue a good goal?• “I want Fido to become a great jumper with less than 1 bar every

100 jumps in competition over the next 3 months”• Thought process

– Define the problem: need as much real data / stats as possible– Is bar knocking more of a trial problem versus training?– Is it more handler induced (decision making / execution)?– Dog’s understanding/responsibility?

• Action plan – break the problem down– First thing for any goal : keep track – accumulate data!– Design plan to address better decision making– Design plan to address better execution– Design plan to address dog’s understanding– Design weekly training drills to monitor training performance

• Now drill down to detailed plans…• Execute plan for a fixed time months – monitor progress!

– Is it working?– Feedback… adapt plans.

Record Keeping

• Track progress towards goals

• Monitor performance to identify new goals

• Keep it simple

• Knowledge is power!

– Know your Q rate in each class

– Know where and why your faults occur

• Take ownership of the faults

• For timing things I use a Flip + mini tripod

• Train to your weaknesses!

“One often finds ones destiny in the path one takes to avoid it” – Master Oogway

10/29/2012

15

Competition record keeping

• Just two things…

Keeping track of goals

• Use Google Docs or Excel…– It’s free– Access anywhere!– Easy to share!

• Generalization!

10/29/2012

16

Questions??

Who thinks…

• They perform at the same level all year?

• They continually improve over the year?

• Things fluctuate, there are ups and downs?

10/29/2012

17

Planning your competition schedule• Why?

– Cannot maintain peak performance all year

– Need to recharge enthusiasm, recuperate and plan

– Need time to train new skills

• Who?– Everyone can benefit from a basic schedule

– More structure when you focus on big events

• How?– Adopt established practices in modern sports

– Identify the years most competitive times

– Develop a schedule around those events

– Take into account the age and needs of the dog.

Consider the experience of the dog

• Novice– Don’t focus on Q’s

– Trials are to test out your training!

– Leave (plenty of) time between trials to train

• Transitional– Competing more often

– Still need time to train skills for new levels

– May be looking to qualify for nationals etc

• Experienced– Adopt a season-based approach to competing

10/29/2012

18

Ashley’s Big Event Calendar

• Many possible events…– March/April AKC Nationals– May WT tryouts– May/June TRACS ISC Qualifier– September USDAA SW Regional– October FCI Worlds– October Cynosport / USDAA Nationals– December AKC Invitational

• Need to prioritize!– Doesn’t need to be the same every year.

• In CA you can compete year round!

Periodization

• What is it?

– An organized approach to training/competing

– A way to balance mental, physical and technical

• Benefits

– Reduced risk of over-training

– Reduced risk of under-training

– Minimized risk of injuries

– Increased chance of peaking at the right time

10/29/2012

19

Periodization in sports

• Divide calendar into “seasons” for your sport– Could be annual or bi-annual

– Identify big events

• Divide “season” into 5 stages:– Preparation

– Core strength

– Speed-power

– Peaking

– Active rest

• How to apply this to the sport of dog agility?

IncreasingSpecificity

• 1. Preparation (~ 3-4 weeks)– Goal setting / planning– General conditioning, low impact skills training – Train new tricks etc!

• 2. Experimentation phase (~8 weeks)– Training focused, increased specificity– Evaluate skills in competition

• 3. Competitive phase (~ 8 weeks)– Actively compete– Reduce experimentation

• 4. Peaking phase (~ 3-4 weeks)– High specificity, high tempo, short sessions– Enter competition to mimic big event: mental practice

• 5. Active Rest (~ 3-4 weeks)– Back to light cross-training – baseline fitness

Balance changes with age of dog. Older dog invest less time in 2 and more in 1, 3 and 5.

Example “season” for dog agility

10/29/2012

20

Managing competitions

• Days are long: plenty of time to socialize!

• Runs are short: not much time to perform

• Be organized mentally

• A structured approach to these two areas:– Course analysis: decision making and execution

– Preparing to run: pre-run routine / ritual

• The rest of the time sit back and relax

• NB. Don’t watch agility all day!– It will tire your brain

– Don’t fry your circuitry before you run!

Course analysis

• Divide the process into 2 phases

– Decision making : choose handling options

– Execution : motion, position, verbal cues, timing

• Why?

– More systematic approach

– Each skill can be improved separately

– Helps classify errors: decision making or execution

10/29/2012

21

Decision making

Decision making

• Yes, it’s all about being DECISIVE!!– Practice being decisive - get better at it!!

– Practice being indecisive - become dependent on it.

• Balance risks and benefits, faster /safer options– Don’t take high risks unless you’re experimenting

• Don’t complain about difficult courses– Accept the challenges and make the most of them!

– Be positive and solution oriented.

• Try to improve your decision making on paper

• If in doubt take the lowest risk option

“No race has ever been won in the first corner; many races have been lost there” – Garth Stein

10/29/2012

22

Execution

Execution (walk-through)

• Primary chance to program your subconscious

• Try and make the walk-through feel “real”

– Be detailed and precise

– Use all your verbal and physical cues

• Imagine your dog throughout the course

– See them, hear them, feel them!!

• Walk the execution from start to finish

– Work every obstacle even in the walk-through

– See the perfect performance as you cross the finish

10/29/2012

23

Visualization“Anything is possible when you have inner peace” – Master Shifu

Two applications of visualization

• Virtual competition practice– Take a course map and run it in your head– Helps with competition visualization + execution– Benefits of “virtual” practice equivalent to real!– Great for rainy days when you can’t train!

• Secondary chance to program your subconscious– Not just “remembering” the course!!– Allocate specific time before you run your dog– Go somewhere quiet– Perform “virtual runs” through the entire course– See, hear and feel all the details– Picture the flow all the way to a perfect finish…

10/29/2012

24

Pre-run ritual or routine

• Assumption: decision making + execution complete!

• Immerse yourself in a pre-run routine– Get “in the zone”: ready to run without conscious effort

– Gradual process of “going through the motions”

– Clear your mind, let subconscious take over

• Practice your routine in low pressure environments– Becomes a security blanket

– Cope with pressure

– Immune to distractions

– May need a little adaptation for bigger events

“Your mind is like this water my friend, when it gets agitated it becomes difficult to see.

But if you allow it to settle the answer becomes clear” – Master Oogway

Adaptable routine

• Potty time• Warm-up and stretch myself• Walk-through• Visualization• Variable downtime…• Repeat visualization• Potty time• Warm-up and stretch myself• Check current running position• Change to running shoes• Get dog• Warm-up dog – light running, stretching • Dog focused activity: confidence + fun + attention• Peripheral awareness of ring (running order)

Early in running orderLate in

running order

Don’t forget post-run cool down!!!

10/29/2012

25

Dog focused pre-run activity

• Do’s– Project confidence and fun!

– Establish a strong connection with your dog!

– Engaging for both of you!

– All dogs are different - what does your dog need?

– Be peripherally aware of the ring

• Don’ts– Keep watching the ring

– Keep going over the run

– Get distracted and ignore your dog

“Your mind is like this water my friend, when it gets agitated it becomes difficult to see.

But if you allow it to settle the answer becomes clear” – Master Oogway

The run itself!“You are too concerned about what was and what will be. There is a saying: yesterday is history, tomorrow is a mystery,

but today is a gift… that is why it is called the “present “ ”

– Master Oogway

• Be in the moment

• Be confident

• Relax - take a deep breath

• Do your best and enjoy yourself!

10/29/2012

26

Managing big competitions

• Travel stress– Away from home– Unfamiliar surroundings– Different time zone

• Event stress– More variables out of your control– More pressure– Walk-throughs are bigger and more strictly timed– Walk multiple courses in quick succession– Longer days, many hours between walk and run

• Bottom line– There will be a break in your usual routine– You will be out of your comfort zone…

“Things turn out best for the people who make the best of the way things turn out” – John Wooden

How can you help yourself?

• Pre-event prep– Practice shorter walk-throughs – add stress at local events– Just walk courses during general walk-through– Go to bigger shows – get out of your comfort zone– Visualize yourself at a big event – create a positive mental image

• Arrive early– Take an extra day– Become familiar with the locale

• Manage downtime– Don’t watch agility all day– Look after your physical needs– Don’t get flustered - take care of emotional needs– Go back to the hotel and rest / watch a movie

• Absorb yourself in a well developed routine!– May need to adapt a little to fit the event

“Be quick, but don’t hurry” – John Wooden

10/29/2012

27

Common Mistakes

• Trying too hard / rushing

• Paying too much attention to other competitors

• Not being decisive

• Not looking after your own needs

• Not looking after your dog’s needs

• Watching agility all day (mental burnout)

A few anecdotes

• AKC Invitational 2009– Torrential storm– Flooding in crating area– Made sure Luka was safe and dry – Moved on…

• USDAA Nationals 2010– Bad surface bothered me – Luka appeared to be struggling at times – Realized it was the same for everyone – Best thing was to forget about it– Won steeplechase a few hours later– Grand Prix finals – made mental error– External factors bothered me– Decision making error – refusal at next to last jump…

10/29/2012

28

What to do if you make finals?

• Run your normal game plan

• Follow your usual routine

• Don’t take high risk options

• Ignore the competition, focus on doing your best

• Enjoy the moment!

“No race has ever been won in the first corner; many races have been lost there” – Garth Stein

Summary

• It’s all about the dog

• Put your dog center stage

• Do what is best for them

• Find a way to make them shine

• Have fun and enjoy the journey

10/29/2012

29

Recommended Reading• The New Toughness Training for Sports

by James Loehr

• Finding Your Zone: Ten Core Lessons for Achieving Peak Performance in Sports and Life by Michael Lardon

• The Mental Edgeby Kenneth Baum

• With Winning in Mind by Lanny Basham

• Psycho-cyberneticsby Maxwell Maltz