Lynette Deschler: Focusing on Small Movements to Get Big Results

Some people only want to concentrate on the end result—a run earned or a goal scored. Lynette Deschler isn’t one of those folks. While her training plans produce impress-your-friends results, Lynette specializes in making sure an athlete focuses on being able to bring together countless small movements. Sure, it’s nitty-gritty but it’s also a cool way of looking at how your body moves. “Your entire body works synergistically—no system works separately,” explains Lynette. “A coach or an opponent can’t affect one part of your body without inevitably affecting the rest of it.”

Part of her emphasis on movement precision comes from what she does with The Gray Institute of Functional Training. Like its name says, the institute’s emphasis is on functional training, which is all about the task you want to perform and what the progressive steps are to get you there. It’s also about your body moving in the three planes of motion. People aren’t robots: When you kick a soccer ball, for example, you don’t just pull your foot back and then mechanically kick it forward like some cyborg. Instead, you might have to kick out or rotate around as you’re kicking. Your foot and your body are moving through all three planes. A chain reaction goes through your body that makes you successful at a kick, a throw, a hit, or a shot. Tune in, turn it on, and get it done instinctively.

Lynette Deschler On the Three Planes of Movement

Lynette Deschler on the Three Planes of Movement

Ultimate Athlete Challenge

Meet the four athletes that SPARQ and Sports Illustrated Teen are teaming up to put through six weeks of SPARQ Training.

Lynette Deschler On the Gray Institute

Lynette Deschler talks about the Gray Institute

Athletic Potential Training Drills

Useful drills from the Ultimate Athlete Challenge.

Before You Step onto the Field: The Importance of a Dynamic Warm-up

Your body can’t perform its best if you don’t give it the right start. Before you hit the field with the drills, you need to do a dynamic warm-up. Lynette says she often sees pro and high school athletes just standing around before a game or just a few static stretches. She’s adamant that static stretching is not game-prep. Her example? Try this: Go grab a basketball, then set it down. Do a triceps stretch—you know the one, where you take the elbow of one arm and put the other behind your head. Hold that stretch for 30 seconds, then try to shoot the ball in the hoop from the free throw line…air ball? Even close to the basket? The problem is muscle response is deadened. You have to prepare for movement for the game as you would prepare to play it. The dynamic warm-up is all about getting your hips, feet, shoulders, and trunk going for performance. You have to get the right systems turned on in order to perform your best. So before you do Lynette’s drills—and before your next fastpitch game—prime your systems to play your best.

Arm Circles

What It Does: Increases shoulder mobility and opens shoulder muscles.
Reps: 30 reps forward, 30 reps backward
How-To:
  • Rotate arms in small circles 10 times forward, then 10 times backward in a 6” radius.
  • Rotate arms in medium circles 10 times forward, then 10 times backward in a 2’ radius.
  • Rotate arms in large circles 10 times forward, then 10 times backward, as big as you can go.

Windmills

What It Does: Releases hips laterally, opens up range of motion
Reps: 10 reps
How-To:
  • Position feet at bit more than shoulder width apart. Place right hand on right hip. Drop left arm down to your left side.
  • Tilt and lean toward your left, sliding your left hand down your left leg as far as you can.
  • While leaning, bring your right hand off your hip and point toward the sky.
  • Reverse and tilt leaning toward your right.

Ankle Curls

What It Does: Rotates ankle joint, enhances single-leg stability
Reps: 10 circles out, 10 circles in, 10 point & flex
How-To:
  • Raise left knee up until thigh is parallel to the ground. Cross hands under knee to hold leg, so thigh remains parallel to the ground.
  • Rotate ankle clockwise in large circles. Only rotate ankle joint. Reverse and rotate counter clockwise.
  • Point toe down toward ground, then flex toe up toward the sky. Stretch in each direction.

Walking Knee Hug

What It Does: Increases range of motion, enhances single-leg stability
Reps: 1
Distance: 15 yards
How-To:
  • Begin walking, pull knee to chest using both hands.
  • Hold knee to chest for 2 seconds.
  • Keep back straight during pull and don’t lean back.
  • Take three steps and pull opposite knee to chest.
  • Continue pattern moving from starting line to finish line.

Heel Walks with Arm Crossover

What It Does: Preps lower body, shoulder range of motion, overall movement prep
Reps: 1
Distance: 15 yards
How-To:
  • Flex feet up toward the sky and walk on heels at a slow to moderate pace, keeping feet flexed entire time.
  • Swing arms at shoulder height across chest, then out to side.
  • Grab elbow periodically with opposite arm and pull arm across body to stretch shoulder.
  • Repeat shoulder stretch with opposite arm.

Toe Walks with Arm Crossovers

What It Does: Shoulder range of motion, overall movement prep
Reps: 1
Distance: 15 yards
How-To:
  • Flex feet up toward the sky and walk on toes at a slow to moderate pace, keeping feet flexed entire time.
  • Half the distance: arms out to side at shoulder height rotating in forward 6” circles.
  • Half the distance: arms out to side at shoulder height rotating in backward 6” circles.

3D Common Lunge Matrix

What It Does: Preparatory movement pattern, hip mobility, overall stability, core integration
Reps: 1
Distance: 5 steps
How-To:
  • Lunge forward with right leg, landing first on heel then forefoot.
  • Lower body by flexing knee and hip of right leg until left knee almost touches the ground.
  • Rotate upper body and try to touch elbow to the ground on the inside of right foot.
  • Put left hand on the ground to support body while stretching to touch elbow to the ground.
  • Stand up, then step forward with opposite leg; lateral and rotational. Step forward comes in opposite foot starting 3-way lunge pattern.
  • Continue pattern, doing five forward steps with each leg.

Backward Skip with Crossover Arms

What It Does: Gets blood moving, increases range of motion
Reps: 1
Distance: 30 yards
How-To:
  • Skip backward as though you were a basketball player that just made a clutch shot, at a moderate pace.
  • Alternate swinging your arms in a large circular backward motion while skipping.

Lateral Squat Shuffle

What It Does: Gets blood moving, opens hips, better range of motion
Reps: 2
Distance: 30 yards
How-To:
  • Start by standing perpendicular to the starting line.
  • Step with leg closest to finish line and shuffle your feet sideways toward the finish line.
  • Gradually lengthen your shuffle stride as you move toward the finish line.
  • Arms should swing like pendulums in front of your body then out to the side, in sync with shuffling of feet.
  • Continue raising knee until heel of back foot is flat on the ground, hold this position for a count of 3.
  • Take three steps forward and lunge with opposite leg; repeating above.
  • Continue pattern moving from to starting line to finish line.

Over and Under the Fence

What It Does: Lower extremity mobility, overall core engagement, balance, coordination, range of motion in hips
Reps: 1
Distance: 5 steps Over and 5 steps Under
How-To:
  • Start by standing perpendicular to the starting line.
  • Imagine you are standing next to a series of fences, and you are to step over, then under the fences.
  • Take an extended lateral step out and duck your head under the imaginary fence while stretching your groin.
  • Shift your weight toward the first step while staying low, step laterally with opposite leg and regain balance in a standing position.
  • Next, kick the same leg up high and take a lateral step over the imaginary fence, kick opposite leg over fence, and regain balance in a standing position.
  • Continue pattern moving from starting line to finish line.

High Knee Run

What It Does: Increases heart rate, engages multiple movements for sequencing, overall movement preparation
Reps: 2
Distance: 30 yards
How-To:
  • Using proper sprint technique, begin high-knee running.
  • Leg turnover should be moderate to fast, but forward movement should be slow.
  • Keeping back straight and running tall, exaggerate arms swing and high-knee kick.
  • Stay on forefoot pads with feet in flexed position.
  • Continue running from starting line to finish line.

Butt Kicks

What It Does: Increases mobility of lower extremity, increases circulation, overall movement preparation
Reps: 2
Distance: 30 yards
How-To:
  • Using proper sprint technique, begin running while kicking butt with heels of feet.
  • Leg turnover should be moderate to fast, but forward movement should be slow.
  • Keeping back straight and running tall, exaggerate arms swing.
  • Stay on forefoot pads.
  • Continue pattern moving from starting line to 15 yards, jog the rest.

Fast Feet

What It Does: Mobility of lower extremity, increase circulation, overall movement preparation
Reps: 2
Distance: 30 second each position
How-To:
  • Taking very small steps, move feet as fast as possible.
  • Rate of firing of feet should be fast, but forward movement should be slow.
  • Arm swing should be as fast as feet.
  • Stay on forefoot pads with feet in flexed position.
  • Continue pattern moving from starting line to 15 yards, jog the rest.

Base-Stealing Shuffle Accelerations

What It Does: Total-body movement preparation, works balance, increases circulation
Reps: 2
Distance: 30 yards
How-To:
  • Start standing perpendicular to the starting line, in athletic base-stealing position.
  • Shuffle your feet three times to the right, as if you’re taking your extended lead while the pitcher delivers the ball.
  • Then, accelerate after shuffle and run for 20 yards from the stealing position toward the finish line.
  • Concentrate on quick feet turnover then lengthening stride as you begin to cover more distance.
  • Run these accelerations at 75% of your maximum speed.

Fancy Footwork for Fastpitch: Drills to Make You a Base-Stealing Demon

This Lynette Deschler program was designed to help you reach your optimal potential. It will build your explosive power, improve your footwork, and hone your reaction time, boosting your base-stealing potential. Lynette points out this program is not for those who are weak in body—or in mind. Says Lynette: “Great athletes come from passion, perseverance, and dedication to Training for the Game. This was designed to make you--the athlete with promise and potential--better today.”

Lateral 2 In 2 Out

How Come: Footwork, foot precision and efficiency
Equipment: SPARQ Ladder
Reps: Forward and backward through ladder
How-To:
  • Stand just outside ladder with your knees bent and feet slightly less than shoulder width apart.
  • Begin with your left foot and step forward into the left half of the first square of the ladder.
  • Step with your right foot into the right half of the first square so that it is next to your left foot.
  • Move forward and diagonally up the ladder so both feet go outside the right side of the ladder, then both feet in the ladder, then both feet outside the left side of the ladder. Continue to move up the ladder
  • Repeat the previous steps all the way down the ladder. When you reach the end of the ladder pivot and burst into a five-yard sprint.
  • Repeat going the opposite direction.
Know-how: Keep trunk upright. Steps should be light and quick-you shouldnt hear footstrikes during drill.

Out Out In In

How Come: Movement efficiency, footwork, body coordination and control, and hip mobility
Equipment: SPARQ Ladder
Reps: Forward and backward through ladder
How-To:
  • Start with feet straddling the ladder-right foot outside the right first rung of the ladder, left foot outside the left side of the first rung of the ladder.
  • Quick step in right, then left foot in, then right foot out and left foot out.
  • Keep your chest up. Think about good posture and dont lean forward.
Know-how: Keep light on your toes and make sure you are working to have quickness of foot contact off the ground.

Scissors

How Come: Foot precision, movement efficiency, core integration, andcoordination for optimal movement
Equipment: SPARQ Ladder
Reps: Right and left equal; all the way through ladder
How-To:
  • Stand in laterally facing the ladder position with one foot inside the ladder and the opposite foot outside the ladder.
  • Staying nice and tall, hop scissor-step thorough the ladder, switching legs and landing with your new front foot into the next step of the ladder.
  • Scissor-step all the way down the ladder, alternating lunges and ladder rungs on each leg.
  • Repeat.
Know-how: Try to keep your eyes up and your trunk straight rather than leaning forward.

Lunging Scissor Jumps

How Come: Explosive movement, coordination, and movement efficiency
Equipment: SPARQ Ladder
Reps: Right and left equal; all the way through ladder
How-To:
  • Staying nice and tall, do a lunge jump, switching legs and landing with your new front foot into the next step of the ladder.
Know-how: Keep your eyes up, and your weight in your hips and butt.

Lateral Bounds with Cross-Arm Reach

How Come: Explosive lateral power and movement coordination and efficiency
Equipment: 2 cones
Reps: Reach to each cone to the right; then to the left
How-To:
  • Starting in an athletic-stance position with feet a little wider than shoulder width apart, toes pointing forward, bound off to the side on right foot, landing and balancing on left leg.
  • Lower yourself down to recruit power and reach out with your opposite arm across your body to reach for cone.
  • Gather up your power and bound off left leg back to right one.
  • Start at slower learning speed, then increase without losing technique or control of your movements.
  • Make sure you are balanced on the single leg before starting the next bound.
Know-how: A bound for this drill is from right to left.

Lateral Slide with Cross-Arm Reach

How Come: Lateral power and movement efficiency with multi-plane movements
Equipment: 12 cones
Reps: Reach to all 12 cones to the right; then to the left
How-To:
  • Starting in an athletic stance position with feet a little wider than shoulder width apart, slide right foot to the side followed by the left foot.
  • Keeping your hips low, reach out with the opposite arm across the body as you reach each cone.
  • Start at a slower learning speed, then increase your speed as you become more efficient with your low, controlled slides.
  • Test yourself for time and try to beat your time the next set through without loosing technique or control.
Know-how: Keep hips low. Make sure you are not touching the same-side arm-reach for opposite side for this drill.

Low Squat Hops

How Come: Building explosive power, conditioning, coordination, and foundational athletic movements
Equipment: none
Reps: 10 each direction
How-To:
  • Starting in a deep squat position, interlace your hands behind your head with your elbows out.
  • Start hopping forward, low and in control.
  • Continue to hop forward 10 hops, backward 10 hops, to the right 10 hops, and to the left 10 hops.
  • Jump up as high as possible out of the deep squat position for 5 reps.
Know-how: Tuck jump the last five reps with high knees and make sure you control out of the jump and land with control. If you are not ready to jump out of it, do full range squats then progress to the tuck jumps.

Low Squat Hops with Acceleration

How Come: Multi-directional speed, power explosiveness, and stealing bases better
Equipment: none
Reps: 6 sprints
How-To:
  • Starting in a deep squat position, interlace your hands behind your head with your elbows out.
  • Start hopping forward, low and in control.
  • Continue to hop forward 10 hops, backward 10 hops, to the right 10 hops, and to the left 10 hops.
  • Do five tuck jumps, going as high as possible.
  • After your last tuck jump, run forward as fast as possible for 30 meters.
Know-how: Control the deceleration (squatting down from the jumps)--that is where the power is generated.

3D Box Climb

How Come: Core conditioning, coordination with multi-plane moves and foundational dynamic movements
Equipment: SPARQ 3D Box
Reps: 5 in each position
How-To:
  • Start in an extended push-up, hands at either end of the box shoulder width apart, arms straight but elbows not locked, shoulders square to the box, hips level (not sagging down or jack-knifed up to the sky). Feet should be perpendicular to the ground. Balance yourself with your arms, and run through the following sequence
  • 5 out and inIn a smooth motion, bring both legs in toward the box, then pop back out, keeping knees driving straight forward.
  • 5 cross stepAlternate bringing left and right knees straight in toward the box, extending the opposite leg out straight.
  • 5 wide stepHop legs out wide, making a V, and then back in together, maintaining good hip position.
  • 5 rotationalRotate your hips and keep your feet together as you hop right to left with your feet from one side to the other. Keep strong in the shoulders and stable as you work through each side.
Know-how: To challenge yourself a bit more, add time. Rather than going five in each position, work up to 30 seconds in each position. Then increase your sets.