• Dane Miller’s “perfect warm-up for athletes”
• The latest on concussions by Konstantinos Ikonomou
• The dietary habits and supplement consumption of gym-goers

Dane Miller’s “the perfect warm-up for athletes”

Renowned strength and conditioning coach Dane Miller, known for his prominent YouTube channel “Garage Strength,” recently presented a video outlining the optimal general warm-up routine applicable to any sport. Drawing from his own experience and recent observations at the Paris Olympics, where he closely studied the warm-up techniques of elite athletes, Miller asserts that this warm-up regimen adeptly elevates the heart rate, prepares the joints, and readies the muscles for subsequent physical exertion.

The initial exercise in Miller’s sequence involves a PVC pipe walk. According to Miller, this exercise aids in loosening the feet and ankles, stimulating cognitive function, refining balance, and enhancing proprioception. Subsequently, Miller advocates for banded thoracic spine rotations from a split stance position and trunk rolls, emphasising the harmonisation of muscle activation and joint mobilisation. Notably, Miller draws attention to his observation of U.S. Olympian Grant Fisher performing a similar exercise during his warm-up at the Paris Olympics.

Transitioning further, Miller engages in a series of exercises, including the single-leg RDL into a hip lock and duck walks, ensuring the incorporation of hinging and squatting movement patterns within the warm-up. Finally, to boost explosiveness and quick reactions, Miller uses the duck hop exercise to activate the nervous system.

Regardless of whether you agree with Miller’s belief in the superiority of this general warm-up routine, the provided video deserves attention. It sheds light on the practices used by top practitioners with their athletes.

While we’re on the subject of warm-ups, why not check out our more recent course: Warm Ups and Cool Downs

The latest on concussions by Konstantinos Ikonomou

Renowned clinical specialist physiotherapist Konstantinos Ikonomou recently published an insightful post on LinkedIn, shedding light on the enduring impact of concussions. In this post, Ikonomou succinctly summarises the latest research on the long-term effects of concussions, revealing that even after symptom resolution, persistent alterations in brain structure and function can impede an athlete’s recovery from training stimuli. Notably, Ikonomou emphasises that premature return to training following a concussion significantly elevates the risk of musculoskeletal injuries.

Furthermore, Ikonomou underscores the cognitive implications of concussions, highlighting the potential challenges for student-athletes due to concentration and memory issues. He also draws attention to the strong correlation between concussions and mental health conditions such as depression and anxiety, while noting the adverse impact of concussions on gut health and overall well-being.

Concluding his post, Ikonomou advocates for the serious consideration of concussions, emphasising the necessity of ensuring a complete recovery before resuming sporting activities. He stresses the criticality of immediate treatment and the need for long-term monitoring. Lastly, he highlights the importance of further research into concussions.

Ikonomou’s LinkedIn post and the referenced study are highly recommended for a comprehensive understanding of this critical issue for those involved in contact or combat sports. If you’re interested in learning more about this topic, be sure to check out our blog Concussion Recovery: Why it’s important to get active after a head knock (but don’t overdo it), podcast Brain Food: Essential Advice For Concussion Recovery, and course Concussion Rehab.

The dietary habits and supplement consumption of gym-goers

A recent study, published this month, delves into the dietary habits and supplement usage of individuals who frequent gyms in Portugal. The study encompassed 303 gym-goers, representing both genders and located in Lisbon, Portugal.

On average, each athlete in the study consumed 1.59 supplements. The most frequently used supplements were protein (59%), creatine (41%), and multivitamins (27%). Male participants preferred protein and creatine, while female participants favoured L-carnitine and protein yoghurts.

A notable observation from the study pertains to the sources relied upon by participants for information about sports nutrition and supplement consumption. The internet emerged as the primary source (42%), followed by advice from friends (27%). Notably, registered dietitians (25%) and medical professionals, such as doctors (14%), were consulted less frequently for guidance.

While the internet undoubtedly offers a wealth of valuable information, it also presents a substantial volume of misleading and erroneous content from unqualified sources. Relying on advice from friends without professional expertise can similarly pose concerns. Hence, this study demonstrates the underutilisation of dietitians, emphasising the need for increased awareness of their significance.

For those interested in gaining a deeper understanding of the dietary practices and supplement utilisation of regular gym-goers, we recommend checking out this study. Also why not check out our relevant blogs:

• Supplements in sport: What are the benefits and risks?
• Do your athletes know why they are taking supplements?

The post The Perfect Warm-Up! appeared first on Science for Sport.

• Live sports data from Jakob Ingebrigtsen’s 5000m Olympic victory
• Is Turkesterone an effective supplement for body composition?
• An insight into the pre-season testing for the Emirates Lions rugby team

Live sports data from Jakob Ingebrigtsen’s 5000m Olympic victory

Earlier this month, Jakob Ingebrigtsen achieved Olympic success in the 5000m final. A YouTube video documenting his training data from February leading up to the 5000m Olympic race was recently published. The data was obtained from his COROS watch, which is one of his sponsors.

The video commences with an illustration of the eight-week high-volume training phase that Ingebrigtsen commenced in February. It is compelling to observe the substantial enhancements in Ingebrigtsen’s baseline fitness during this phase. Following a brief taper, the subsequent phase of Ingebrigtsen’s training concentrated on race-specific training. Additionally, the video offers insightful analysis of Ingebrigtsen’s heart rate variability data. It is noteworthy that the low points in the heart rate variability analysis during this period aligned with the birth of his daughter and the commencement of his altitude training.

Further in the video, a comprehensive analysis of the 5000m final is provided. The live data at various stages of the race is presented through graphs. Interestingly, Ingebrigtsen’s heart rate was 121 beats per minute at the start line. Data was consistent from the start up until the 3000m mark, with an average heart rate of 176 beats per minute and an average cadence of 188 steps per minute. Beyond 3000m, his heart rate increased to 180 beats per minute, with his step cadence rising to 193 steps per minute, corresponding to an increase in pace by the front runners. In the final 600m, Ingebrigtsen reached his maximum cadence of 223 steps per minute with an average heart rate of 183 beats per minute.

If you’re a sports data enthusiast, this video is a must-watch as it offers a rare inside look into the live data of an Olympic final race. Also, don’t forget to check out our excellent blog on Heart Rate Variability our course Aerobic Conditioning while you’re at it!

Is Turkesterone an effective supplement for body composition?

Turkesterone (extracted from the plant Ajuja turkestanica), a popular supplement in the fitness industry, has purportedly been associated with increased testosterone concentrations and improved body composition. However, a recent study challenges these claims.

The study monitored 31 participants, both male and female, assessing their body composition and handgrip strength pre and post-intervention using a DEXA scan. The intervention divided participants into two groups: one receiving daily supplementation with 500 mg of Turkesterone and the other receiving a placebo of rice flour.

Ultimately, the research uncovered no discernible differences between the two groups post-intervention, suggesting that Turkesterone had no substantial effects on body composition or handgrip strength in healthy, active individuals. Consequently, the study calls into question the purported effectiveness of Turkesterone as a supplement.

We have a very relevant blog post written by our highly respected performance nutritionist, Dr. James Morehan. The post raises an important question: do athletes truly understand the reasons behind taking sports supplements?

Also, while we are on the subject of supplements, we have just released an excellent new course that we highly recommend checking out! Sport Supplements (click here)

An insight into the pre-season testing for the Emirates Lions rugby team

Last week, Samuel Wood shared an insightful post on LinkedIn regarding the pre-season preparations of the Emirates Lions, a South African rugby team, which garnered significant attention. The post features a video clip showcasing various tests and technologies utilised during their pre-season training.

In the video, DynaMo devices are demonstrated to evaluate joint range of motion and strength. The tests include shoulder isometric strength, hand grip strength, shoulder internal and external range of motion, and hip flexion range of motion. These assessments were conducted using the DynaMo Plus device and technology. Additionally, ForceDecks, a brand of force plates, were employed to measure countermovement jump performance. Wood highlights that this comprehensive pre-season testing battery offers valuable insights for the team’s medical staff regarding the players’ physical condition upon their return.

It should be noted that all testing technologies featured in the video are attributed to VALD Performance. This informative LinkedIn post and accompanying video provide an in-depth understanding of how an elite rugby team integrates advanced tests and technology into their pre-season regimen.

If you are interested in learning more about VALD Performance why not check our blog ForceDecks Dual Force Plate System by VALD. Also if you are interested in force plates, check out our excellent course: Force Plates

From us this week:

>> New course: Sport Supplements
>> New podcast: All Those PhDs And Not A Single Smart Person
>> New infographic: Curcumin Supports Recovery In Elite Soccer Players
>> New article: ForceDecks Dual Force Plate System By VALD

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The Secret to Winning the Olympic 5000m appeared first on Science for Sport.

• Matt Casturo’s four-step approach to bulletproof your hamstrings!
• The latest sports technology used in Paris 2024
• Minimalist footwear can facilitate optimum foot development in children

Matt Casturo’s four-step approach to bulletproof your hamstrings!

The esteemed Matt Casturo of The Movement System has been a regular feature on SFS Weekly and has recently released a compelling YouTube video outlining his four-step approach to developing resilient hamstrings. Casturo credits the development of this system to his ten-year experience, insights from industry-leading experts, and the latest advancements in hamstring training research.

In the first step, Casturo recommends focusing on correcting an anterior pelvic tilt instead of just stretching “tight” hamstrings. He explains that hamstring tension is often caused by an anterior pelvic tilt rather than actual tightness in the hamstrings. Casturo suggests exercises to activate the hamstrings while maintaining control of the pelvis.

Step two emphasises the importance of developing hamstring tendon properties along with the muscle itself. Developing these properties is crucial for maximising hamstring resiliency. Casturo introduces his bridge exercise continuum protocol, which is designed to optimise the development of hamstring tendons.

The third step focuses on maximising hamstring strength development, with Casturo highlighting the importance of the hip isometric push test exercise. He explains that this exercise promotes a long lever leg position and is a more joint-specific exercise for sprinting, surpassing conventional hamstring exercises like Romanian deadlifts and Good Mornings.

Casturo’s fourth step emphasises the benefits of consistent exposure to sprinting. He explains the merits of integrating regular sprinting exposure, especially when reintroducing sprinting into a regimen following injury.

For each step, Casturo provides an in-depth analysis, outlines specific exercises, and offers program guidance recommendations. This video is an invaluable resource for individuals looking to strengthen their hamstrings. If you found this bulletin interesting why not check out our relevant blog Hamstring Injuries: What can you do to avoid them?

The latest sports technology used in Paris 2024

Following the recent conclusion of the Olympics, substantial online discourse persists around the event. Of note, a series of concise videos published by NothingButTech on YouTube has garnered significant engagement and discussion. Those with an interest in sports technology are advised to view these videos, as they offer insights into the innovative sporting technologies showcased at the Olympics.

The initial video (here) delves into the virtual reality goggles employed by the Australian relay swimming team during pre-Olympic training. These goggles facilitated real-time underwater analysis, enabling relay team members to precisely time their entry into the water and optimise their transition during swim relay races.

The subsequent video (here) scrutinises the technology underpinning the track surface utilized in athletic events. Notably, the track features a polyurethane top layer designed to compress under athletes’ feet, propelling them forward and optimising energy output. Additionally, the installation of multiple air pockets in the surface serves to minimise impact on athletes, thereby mitigating the risk of injuries. Moreover, the video provides the rationale behind the track’s distinctive purple colour.

The conclusive video (here) unveils the 3D athlete tracking analysis technology adopted by the US gymnastics team during pre-Olympic preparations. This cutting-edge technology, capable of recognising over 2,000 gymnastic elements, was instrumental in facilitating precise technique execution and refinement leading up to the games. Interestingly, the technology was also used by judges during the Olympics to assess the gymnasts’ performances. If you’re interested in sports technology, make sure to check out our excellent Library of Sports Technology and Data Online Courses (here)

Minimalist footwear can facilitate optimum foot development in children

In the context of foot and lower-leg muscle health, SFS Weekly has widely addressed the adverse effects of modern footwear. Despite this, the impact of modern footwear on children, who represent the future athletes, remains inadequately discussed. In light of this, a recent study sought to examine the effects of minimalist shoes on children compared to modern footwear.

Minimally designed shoes, characterised by their absence of cushioning, highly flexible soles, and lack of structural arch support, along with a spacious toe box promoting natural foot movement, were the subject of the study. Children wore minimalist shoes for two consecutive school terms (totalling 20 weeks), while a control group wore regular footwear.

The study revealed that children who wore minimalist shoes exhibited increases in foot muscle size, foot strength, toe strength, and arch height compared to those in the control group. However, no significant disparities were noted between the two groups in the star excursion balance test and the standing long jump test, casting doubt on the immediate athletic benefits of minimalist shoes. Nonetheless, it can be argued that the enhanced foot size and strength resulting from minimalist shoes may yield long-term athletic advantages later in the child’s life.

It is important to acknowledge certain limitations of the study. The minimalist shoe group initially comprised 30 participants, but a substantial 13 participants dropped out during the study. Moreover, the time spent wearing minimalist shoes was limited to three out of five school days, and participants were not required to wear minimalist shoes during a five-week holiday period. Despite these limitations, the study suggests that minimalist shoes may be optimal for the foot development of children.

From us this week:

>> New course: Strength Training for Youth
>> New podcast: Judo: How To Prepare For The Paris 2024 Olympics
>> New infographic: Elastic Resistance Training
>> New article: ForceDecks Dual Force Plate System By VALD

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post How To Bulletproof Your Hamstrings! appeared first on Science for Sport.

• Exploring the youth careers of Olympic Athletes
• What age does peak Olympic performance occur?
• What lies beyond the Paris Olympics?

Exploring the youth careers of Olympic Athletes

The recent Paris Olympics showcased remarkable sporting talent, prompting curiosity about the age at which these athletes displayed their exceptional abilities. Last month, Dr Phil Kearney, a prominent Irish lecturer and renowned expert in skill acquisition, authored an insightful piece addressing this topic.

Kearney initially recounts the youth sporting journeys of two Irish Olympic athletes, noting the contrasting paths they took. While one excelled as a teenage sensation, the other struggled to achieve a top 100 ranking in their event. This highlights Kearney’s emphasis on the diverse routes to reaching the pinnacle of Olympic competition.

Furthermore, Kearney provides a comprehensive overview of research on the translation of youth sporting success to adult achievements, reporting striking findings. For instance, a study assessing over 130,000 youth track and field performances in the UK between 2005 and 2015 revealed that approximately 90% of senior top 20 performers were not ranked in the top 20 when they were under 13. Additionally, Kearney presents compelling data demonstrating that athletes who were not considered top performers at age 12 later attained the qualifying time for the 2023 under 20 European 800-meter event.

Supporting his argument with findings from various scientific studies, Kearney shares significant results, including the low percentage of top Italian track and field stars who were elite performers under the age of 16 and the limited improvement seen in the personal best times of top Czechia athletes after the age of 20. He also highlights that many male middle-distance runners who later represented Germany at international senior levels did not meet the national association standard indicating their potential at age 16.

While the piece predominantly revolves around track and field athletes, Kearney draws from research in other Olympic sports such as swimming and cycling, demonstrating similar patterns. He attributes the inadequacy of talent identification programs to the varying maturation rates and times of children, underscoring the importance for coaches to recognise these differences.

In emphasising that youth-level performances may not reflect senior-level success, Kearney encourages parents and coaches not to be overly swayed by exceptional junior performances or disheartened by mediocre youth results. He advocates for the provision of progressive and enjoyable opportunities to every child for as long as possible.

If you are interested in producing the Olympians of the future, we highly recommend that you check out Kearney’s piece here and the studies he discusses. Kearney is also a prominent member of Movement and Skill Acquisition Ireland (click here) and their YouTube channel is well worth checking out. Also, why not check out our excellent blog: Maturation and our course: Long-Term Athletic Development

What age does peak Olympic performance occur?

It’s quite common for people to ask about the ages when athletes are at their best. Notably, the age range of athletes in the Paris Olympics spanned from 11 to 65 years, reflecting the diverse age spans across Olympic sports. Recent insights from a Live Science article shed light on the scientific underpinnings of peak ages for specific sports.

The article outlines that endurance performance typically reaches its peak in one’s 30s, while speed athletes generally peak in their 20s. This discrepancy arises due to the prevalence of fast-twitch muscle fibres in speed athletes, which tend to decline from one’s 30s onward. Conversely, the quantity of slow-twitch muscle fibres in endurance athletes remains relatively constant throughout life. Moreover, speed athletes face the challenge of diminishing reaction times, with research indicating that reaction time peaks at approximately 24 years of age.

The article also examines dynamic Olympic sports such as gymnastics, noting that successful Olympic gymnasts rarely continue competing into their 30s. At the London 2012 Olympics, the average age of successful female gymnasts was 19 years. The peak performance age in gymnastics is attributed to flexibility, which diminishes with age. Nevertheless, the exceptional performance of 27-year-old gymnast Simone Biles at the Paris Olympics signals a shifting trend towards older peak ages for gymnasts, supported by positive ongoing research in this area.

Although various factors such as training, injury, nutrition, and motivation can influence an athlete’s peak performance age, the article provides a comprehensive overview of the ageing process of physical characteristics, offering valuable insights worth exploring.

What lies beyond the Paris Olympics?

With the conclusion of the Olympics for another four years, the apt recent article titled “Beyond the Olympic and Paralympic Games” presents a comprehensive review of recent scientific papers on several pertinent subjects. These include doping, gender issues in sports, the dominance of East African athletes in distance running, and matters of equality in sports participation.

The first research discusses strategies aimed at preventing blood doping. The authors of this study emphasise the historical challenges associated with combating blood doping, while also outlining improvements in strategies to address this issue. They particularly focus on monitoring athletes’ blood passports for potential irregularities as a positive step. The study acknowledges current limitations, yet offers hope for the implementation of a more robust testing approach for blood doping in future Olympic events.

The second paper delves into the growing concerns surrounding transgender athletes. Notably, the paper monitors and evaluates the performance of a female transgender cyclist through performance tests. The research follows the impact of gender-affirming hormone therapy on performance metrics and sheds light on the eligibility of transgender athletes to compete in specific categories.

A previous study challenges the idea of genetic dominance in East African distance runners. Instead, it highlights the importance of physical attributes such as an increased aerobic capacity, an efficient running economy and extensive exposure to high-altitude training. The research underscores the rigorous training methods adopted from a young age and the cultural value placed on distance running by East African athletes as crucial factors contributing to their success.

The final research scrutinises prevailing equality issues in specific regions, using volleyball in China as a case study. This comprehensive analysis examines gender equality and highlights the persistence of certain issues despite recent progress.

Collectively, these studies provide valuable insights into significant issues in the realm of sports. While remarkable progress has been achieved, the findings point to the need for continued attention to these challenges in future Olympic events.

From us this week:

>> New course: Strength Training for Youth
>> New podcast: Muscle Misconceptions: How To Be Big And Flexible
>> New infographic: Strength Training For Youths Infographic
>> New article: ForceDecks Dual Force Plate System By VALD

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The Path to Becoming an Olympian! appeared first on Science for Sport.

• The positives and negatives of supersets
• Why is South Korea so successful at Olympic archery?
• Victor Conteh sheds light on the dark side of the Olympics

The positives and negatives of supersets

Supersets, which involve performing two different exercises successively with minimal rest, are often preferred in resistance training programs to save time. Nevertheless, there is a contentious claim that supersets, even if targeting opposing muscle groups, may induce more fatigue and affect strength gains compared to performing sets of a singular exercise with appropriate rest between sets.

A recent study compared supersets and traditional sets (single exercise sets). The study divided participants into a superset group and a traditional set group. Both groups underwent a 10-week resistance training program, training twice per week, incorporating the following exercises: leg press, bench press, lat pull-down, and seated rows. The superset group completed the program by performing exercises in supersets, while the traditional set group completed all sets of a particular exercise before transitioning to the next exercise.

Noteworthily, the traditional set training group demonstrated significantly greater improvements in strength gains for seated rows and lat pull-downs, while progress was relatively similar for bench press and leg press exercises. Both groups exhibited increased lean muscle mass and reduced body fat mass.

The researchers concluded that traditional set training appears to be optimal for fostering advancements in muscular strength. However, they acknowledged that supersetting whole-body and multi-joint exercises is more time-efficient, particularly for body composition objectives. While the limited amount of exercises in the programs used in this research stands as a notable constraint, this study merits attention for those interested in refining their resistance training program design skills!

If you are interested in enhancing your program design skills, why not check out our excellent and relevant courses Strength Programming and Strength and Power Training

Why is South Korea so successful at Olympic archery?

Im Dong Hyun, a two-time Olympic Gold Medallist, played a pivotal coaching role in leading South Korea to the men’s gold medal in archery at the ongoing Paris Olympics. It’s particularly remarkable as he is legally blind.

Renowned coach and author Joel Cressman recently highlighted Im Dong Hyun’s extraordinary achievements and shed light on the factors contributing to South Korea’s archery success in an X thread. Since 1984, South Korean women have clinched all but one gold medal and currently hold 16 out of 19 Olympic records in archery.

Cressman provided valuable insights into the coaching practices behind South Korea’s archery dominance. He mentioned that a South Korean high school student’s victory in the world championships in 1979 sparked a national obsession with the sport. Additionally, Cressman discussed several coaching methods, including a comprehensive 700-page manual focused on correct form and technique for this single-skill sport. Notably, children are introduced to archery at a young age, practising at half the official distance and utilising rubber bands. They display dedication by training at 6 AM before school and again in the evening after school, aiming to shoot 400-500 arrows daily.

Cressman emphasised that South Korean athletes prioritise the process over results, focusing on mastering technique. He also highlighted the intense competition within South Korea, stating that making the national team is as challenging as winning an international gold medal. Furthermore, successful international participants receive a lifelong pension from the car company Hyundai, serving as a lucrative incentive.

The rigorous training regimen also involves torturous mental preparation through extreme challenges such as bungee jumps, sleeping in cemeteries, and demanding mountain hikes. Moreover, the team practices in front of purposely jeering crowds.

Cressman noted that while this approach has proven effective for South Korea, it may not yield the same results if adopted by other countries. Many may question the extensive repetitive training hours that South Korean athletes undergo and the mental torture they endure. However, Cressman believes that this tailored approach is well-suited for South Korea’s unique circumstances and contributes significantly to their success. However, he does not recommend this approach to other countries and feels that if it is adopted, it is certainly doomed to fail.

We highly suggest checking out Cressman’s insightful tweet here. We previously reported on another fascinating story on Erling Haaland by Cressman that we recommend taking a look at too here!

Victor Conteh sheds light on the dark side of the Olympics

In advance of the commencement of the Paris Olympics, Insider released a shocking YouTube video shedding light on the darker facets of the Olympics. The video, which accrued over 1 million views in a week, features Victor Conteh, a figure known for devising doping programs for his athletes.

Conteh recounts strategies for circumventing doping testing and his involvement in Marion Jones’ tainted three Gold medals at the Sydney Olympics. He highlights the deficiencies of testing agencies and presents instances of concealed doping cases for the sake of averting negative publicity.

Following a prison sentence for illicit steroid distribution, Conteh now asserts his reformation and endeavours as an anti-doping advocate, collaborating with elite boxers. He expresses scepticism about the prevailing testing system and argues the inadequacy of out-of-competition testing strategies leading up to the Paris Olympics.

Conteh argues that doping mainly happens during training, with athletes then reducing their use of performance-enhancing substances to avoid testing positive in competition. He posits that numerous athletes resort to doping to attain a level competitive playing field with their counterparts, given the widespread knowledge of their rivals’ use of performance-enhancing substances. Conteh advocates for the establishment of a more robust testing agency to prevent cheating in sports by finding and punishing athletes who use banned substances.

Whether Conteh’s narrative of personal transformation holds true or not, the video remains a captivating watch. The video emphasises the widespread problem of doping in past Olympics and the unfairness it caused to clean athletes who were potentially deprived of medals by undetected dopers. Let’s hope this is not the case for the Paris Olympics. However, this video may suggest otherwise.

If you are interested in learning more about legal supplements, why not check out our excellent podcast The Sport Supplements That Will Take Your Performance To The Next Level

From us this week:

>> New course: Investigating S&C Practices
>> New podcast: Strength Training Is Essential For Youth Development
>> New infographic: Bio-banding
>> New article: German Volume Training

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The LATEST Research On Supersets! appeared first on Science for Sport.

• A snippet of Chelsea F.C.’s preseason testing
• Optimum plyometric training volume for youth basketball players?
• The constraints-led approach: what is it?

A snippet of Chelsea F.C.’s preseason testing

Last week, Sam Wood shared a video on LinkedIn featuring pre-season testing conducted by Chelsea F.C. The post received significant attention, accumulating over 500 engagements within a day. The video is accessible through Wood’s LinkedIn post.

The video highlights various tests undergone by Chelsea F.C. players, including countermovement jumps, single-leg countermovement jumps, and a pogo hop test, all on force plates. Additionally, a demonstration of the single-leg isometric hip push is featured.

Wood emphasises in his post that the instantaneous feedback from coaches to the athletes, along with the visible leaderboards in the video, contributes to a more conducive environment and enhances athlete engagement.

The insights provided in this video offer captivating behind-the-scenes glimpses into the methodologies employed by a top sports team. For instance, the instructions used for the countermovement jump are “jump high and jump fast,”. The equipment showcased in the video is provided by VALD. We recently published a new blog: ForceDecks Dual Force Plate System by VALD

Also if you are interested in force plates, check out our excellent course: Force Plates

Optimum plyometric training volume for youth basketball players?

A study was conducted to assess the optimal plyometric training volume for young basketball players. The study involved thirty-one male youth players from an elite basketball club who were divided into three groups: a high-volume training group, a low-volume training group, and a control group that did not undergo any plyometric training.

Both plyometric training groups engaged in a six-week program, conducting sessions twice a week. The high-volume group averaged 99 jumps per session, while the low-volume group averaged 49 jumps per session.

At the end of the six weeks, both the high and low-volume plyometric training groups showed significant improvements in squat jump and countermovement jump performance. The low-volume group also exhibited a marked improvement in horizontal jump performance. Conversely, no significant improvements were observed in the control group, underscoring the efficacy of the interventions.

While both high and low-volume plyometric training yielded similar improvements, it became evident that low-volume plyometric training was more efficient. The study findings also indicated a nonlinear relationship between training volume and performance improvements, highlighting that “more” is not necessarily better in this context.

If you want to learn more about plyometric training for team sports, why not check out our podcast episode: Perfect Plyometrics In Team Sports

The constraints-led approach: what is it?

The Australian Sports Commission recently released two informative videos detailing the constraints-led approach to coaching. The first video succinctly explains this approach and its benefits, highlighting the coach’s role in manipulating aspects of the training environment to facilitate participants’ exploration and problem-solving.

The video elaborates on performer, environmental, and task constraints. It emphasises that by manipulating these constraints, coaches can enhance participants’ ability to perceive information and improve their movement and behaviours, fostering better problem-solving and decision-making skills, and leading to reduced reliance on coaches for solutions. Additionally, the video offers practical guidance for coaches to design effective training environments using the constraints-led approach.

The second video provides a more in-depth exploration of performer, environmental, and task constraints and discusses how coaches can encourage movement solutions to address movement problems in sports. The analogy of a coach as a gardener is used to illustrate the role of creating an environment conducive to growth and flourishing. Furthermore, the video presents a brief example of implementing constraints with athletes and offers advice for coaches new to the constraints-led approach.

Despite the acknowledged effectiveness of the constraints-led approach, the approach’s theoretical nature can often overwhelm coaches. However, these succinct videos offer a comprehensible and informative introduction to the constraints-led approach, presenting a valuable resource for coaches seeking a practical understanding of this coaching method. It is well worth checking out (video 1 and video 2)!

If you are interested in the topic, why not check out our excellent course: Skill Acquisition

From us this week:

>> New course: Investigating S&C Practices
>> New podcast: Implement S&C In Schools For Maximal Athletic Development
>> New infographic: Strength Training In Youth Sports
>> New article: German Volume Training

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Chelsea F.C.’s Pre-Season Testing appeared first on Science for Sport.

• The All-Ireland Senior Hurling Championship Final
• Is hot water immersion more effective than cold water immersion?
• Eamonn Flanagan’s guidelines on how to effectively taper training
• Is caffeine the only effective ingredient in energy drinks?

The All-Ireland Senior Hurling Championship Final

During the recent weekend in Ireland, the pinnacle of the sporting calendar, “The All-Ireland Senior Hurling Championship,” took place. Hurling, an indigenous sport in Ireland, is recognised as the fastest field sport globally. The final match attracted a crowd of over 82,000 spectators and gained extensive attention on social media platforms in Great Britain, as the BBC televised the event for the first time. First-time viewers were captivated by the remarkable athleticism and entertainment provided by the sport.

The display of exceptional skill in the final has garnered numerous new enthusiasts for Hurling (Check out this incredible piece of skill in the final here). It may come as a surprise to many that the players are amateurs and hold full-time positions outside of their athletic endeavours. For those interested, a comprehensive blog by David Nolan delves into the rigorous demands of the game, citing scientific research.

In the blog, Nolan provides valuable insights into the physical requirements of Hurling players. It is revealed that players typically cover 7.5-9+ kilometres during a game. The intense pace of the game necessitates significant distances covered at high speeds, with players often running 1.5 kilometres at high speeds and sprinting approximately 500 meters in a game.

Nolan’s analysis further outlines the physical attributes of these athletes. For instance, research indicates that players can deadlift approximately 1.85 times their body weight and bench press 1.3 times their body weight. Additionally, the average inter-county player can approximately cover 5 meters in 1.1 seconds, 10 meters in 1.8 seconds, and 20 meters in 3.1 seconds. Addressing aerobic capacity, Nolan examines a study revealing that the mean distance covered in the Yo-Yo Intermittent Recovery Test 2 by 150 players was slightly below 1600 meters, with some players achieving close to 2 kilometres. These findings align Hurling player’s fitness levels with those of elite athletes from other sports.

It was wonderful to see Hurling gaining well-deserved international recognition from an Irish perspective and I highly recommend checking out Nolan’s excellent blog. However, on a personal level, it was agonising to see my home county Cork narrowly defeated by Clare in the final. Knowing the dedication of the Cork backroom staff and the exceptional effort they put into preparing the players to showcase their remarkable skill and athleticism on the day was truly commendable. Nonetheless, congratulations to Clare. Hopefully, this will pave the way for Hurling to receive even more international recognition worldwide.

Is hot water immersion more effective than cold water immersion?

Esteemed academic figure Professor Stephen Patterson has recently shared a series of highly insightful articles on his LinkedIn profile. One such post delves into a recent study comparing hot water immersion to cold water immersion.

Professor Patterson provides a succinct overview of the study’s key findings in this post. The research involved 30 participants who underwent an exercise-induced muscle damage protocol and were subsequently categorised into three groups: a control group, a hot water immersion group, and a cold water immersion group.

The study’s results, obtained after 48 hours, indicated that participants subjected to hot water immersion exhibited significantly greater improvements in rate of force development and reduced muscle soreness, compared to those who underwent cold water immersion. Notably, the temperature utilised for hot water immersion was 41°C.

From these findings, Professor Patterson posits that hot water immersion is more effective in optimising recovery and sustaining explosive strength than cold water immersion. While further research is warranted, the evidence supporting Professor Patterson’s perspective is undeniably promising.

We encourage you to visit Professor Patterson’s LinkedIn profile for a more comprehensive exploration of this research. We have several great podcast episodes available that discuss how professionals have implemented both hot and cold water immersion for enhancing recovery. We invite you to listen and explore whether you lean towards the hot or cold side of the debate, or perhaps you believe in a contrast of both methods!

• Recover Like A Pro With The Latest Science Behind Cooling Techniques
• How To Use Hot & Cold To Optimise Recovery
• How Cold And Heat Exposure Can Fast-Track Your Recovery – And How To Do It Safely

Eamonn Flanagan’s guidelines on how to effectively taper training

In anticipation of the upcoming Olympics, athletes are concluding their training, and their focus is shifting towards tapering their training schedules. A recent post by Eamonn Flanagan on X emphasised the importance of tapering for strength and power events.

Flanagan stressed that the objective of tapering training is to minimise fatigue and optimise competition performance. He outlined several advantages of an effective taper, including a potential 20% increase in strength and power, reduced muscle damage after training, positive effects on the endocrine system, improved sleep quality, and enhanced overall mood.

While emphasising the need for a personalised tapering strategy based on the athlete’s experience, training age, and previous training regimen, Flanagan also offered practical guidelines for planning a taper. The duration of the taper may vary from 7 to 28 days depending on the athlete’s accumulated fatigue. Flanagan recommended reducing training volume by at least 50% while maintaining or slightly decreasing training intensity (10-15% reduction). Consequently, the impact of the tapering strategy largely stems from the reduction in training volume.

Additionally, Flanagan cited a research paper on tapering to support his assertions. If you want to learn more about planning an effective training taper, we highly recommend checking out Flanagan’s post and the research paper he used to support his claims.

Is caffeine the only effective ingredient in energy drinks?

During the recent International Society of Sports Nutrition (ISSN) Conference, a notable study titled “Beyond The Buzz” was presented, generating extensive discussion online. The study scrutinised the efficacy of energy drinks, casting doubts on their effects.

The study enrolled 21 exercise-trained participants who completed a series of tests, including the Profile of Mood States (POMS), handgrip strength, and a maximum push-up test, after consuming an energy drink and a control drink containing 200 mg of caffeine.

The results indicated that the energy drink did not yield significant effects on mood, reaction time, handgrip strength, or muscle endurance compared to the control drink with an equivalent caffeine content. Notably, the energy drink used in the study was “Gorilla Mind”. These findings suggest that the additional ingredients in energy drinks may not exert a significant impact beyond the effects of caffeine.

From us this week:

>> New course: Investigating S&C Practices
>> New podcast: Reclaiming The Soul Of Youth Sport
>> New infographic: Reactive Strength Index
>> New article: German Volume Training

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The Greatest Sport You Don’t Know About! appeared first on Science for Sport.

• Liverpool’s 6-minute run fitness test
• What is the most effective caffeine dosage for improving time trial performance in cycling?
• The benefits of foam rolling and dynamic stretching for golf swing performance

Liverpool’s 6-minute run fitness test

Following the conclusion of the European Championships, attention has shifted back to club football. Recently, Liverpool F.C. released a YouTube video documenting their first day of the pre-season, which garnered a remarkable one million views within three days of its publication. Notably, a particular segment of the video featuring a fitness test sparked significant discussion within the sports science community.

The fitness test, visible at the 12-minute mark of the video, involved Liverpool players running at maximum intensity around a square grid for six minutes. Some individuals have contended that the test’s simplicity is outdated, especially considering the advanced technology available in the sports science industry. While others believed a more intermittent test, like the Yo-Yo Intermittent Test, is more specific to football.

Contrarily, a post on LinkedIn by acclaimed sports scientist Gareth Sandford provided insight into the rationale behind the test. Sandford argued that “6 minutes is approximately the duration one can maintain running at VO₂ max intensity”. Consequently, he suggests that the pace sustainable for this duration could confidently determine one’s Maximum Aerobic Speed (MAS). So according to Sandford, the 6-minute run test can accurately measure aerobic fitness levels. Additionally, Christopher Hernandez Robinson also posted on LinkedIn in support of Sandford. His post discusses a scientific study showing a strong link between the 6-minute run test and VO₂ max.

Given this context, it prompts the question: was Liverpool F.C.’s six-minute run an appropriate choice for conducting an aerobic test on their first day back? Alternatively, would another aerobic test have been more suitable? We encourage you to check out the video and both Sandford’s and Robinson’s LinkedIn posts, where a thought-provoking debate has ensued within the comments section. Be sure to let us know your thoughts on the matter!

If you are interested in this subject, we have a free MAS Calculator available to download here and excellent courses on Maximal Aerobic Speed and Aerobic Conditioning for Football

What is the most effective caffeine dosage for improving time trial performance in cycling?

A recent systematic review and meta-analysis aimed to investigate the impact of caffeine on cycling time trial performance, addressing a gap in current research. The analysis encompassed 15 studies that explored the influence of caffeine on time trial performance, with performance gauged by completion time or mean power output during the trial.

The results of the analysis revealed that the ingestion of 4–6 mg/kg of caffeine significantly enhanced time trial performance. This moderate dose provided evidence that caffeine’s efficacy does not rely on high doses. The research cautioned against high doses of caffeine, which may lead to adverse effects such as gastrointestinal discomfort and reduced concentration. Interestingly, low doses of caffeine (1–3 mg/kg) were found to be ineffective in improving time trial performance.

The researchers indicated that a moderate dose of caffeine led to an approximate 2% improvement in time trial performance. They drew attention to the significance of this enhancement by illustrating that a 2% improvement in time trial cycling could have resulted in the 8th place finisher in the Tokyo Olympics securing a bronze medal by finishing 3rd.

While acknowledging certain limitations, such as the failure to differentiate between genders and consider other concurrent supplements consumed by cyclists, the research offers valuable insights for time trial cyclists. Future research in this area may also need to include the evaluation of psychological and physiological performance factors rather than just completion time and mean power output. Nonetheless, this research serves as a useful reference for determining an effective caffeine dosage for time trial cyclists.

The benefits of foam rolling and dynamic stretching for golf swing performance

A recent study has underscored the significance of an efficient warm-up in enhancing sport-specific skill execution. The study compared golf swing performance following two interventions: foam rolling and dynamic stretching of the lead hip, and repetitive golf swing practice.

The study revealed that foam rolling and dynamic stretching significantly enhanced the internal range of motion and internal rotation strength of the lead hip. Furthermore, a notable improvement in golf swing flight distance was observed when using foam rolling and dynamic stretching.

This study thus emphasises the importance of a well-executed warm-up in optimising golf swing performance. If you’re working with golfers and you notice them warming up by practising their golf swing, grab the foam roller and don’t forget to give that lead hip a good dynamic stretch!

From us this week:

>> New course: Investigating S&C Practices
>> New podcast: Elite Energy: Nutrition Strategies For Winning
>> New infographic: Beetroot Juice
>> New article: TeamBuildr: Everything You Need To Know

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Liverpool’s Pre-season Fitness Test! appeared first on Science for Sport.

• The flat vs arched back bench press debate
• Pickle juice and muscle cramping
• A look at the profiles of elite male and female CrossFit athletes

The flat vs arched back bench press debate

In the recent edition of the Journal of Strength and Conditioning Research, a study was published that examined the disputed techniques of using a flat back versus an arched back during the execution of the bench press.

The study involved 15 extensively trained individuals from competitive powerlifting, weightlifting, or athletic throwing backgrounds. All participants were well-versed in both the flat back and arched back bench press techniques and were tested while performing both techniques at 50, 70, and 90% of their respective 1RM.

The study’s primary findings indicate that participants were able to lift heavier loads using the arched-back technique. However, barbell velocity was higher at lighter loads for the flat-back technique. Thus, it suggests that the arched back technique appears superior when heavy lifting is the focus, whereas the flat back technique may be more effective when the goal is explosiveness. No discernible difference in chest muscle activation was noted between the two techniques; however, greater tricep muscle activation was observed with the arched-back technique.

The study noted that while participants were skilled in both techniques, ten of them had backgrounds in powerlifting. Powerlifters are known for using an arched-back technique, which may have biased the results. Despite this limitation, the study provides some interesting insights into a much-debated topic.

Pickle juice and muscle cramping

Recently, there has been a significant focus on the consumption of pickle juice in athletic settings. During a recent European Football Championship match, English footballer Kieran Trippier was observed consuming a sachet of pickle juice towards the end of the game in an effort to prevent muscle cramping.

The English football team has integrated pickle juice as a strategy to mitigate muscle cramping toward the end of matches. This practice is not exclusive to football, as prominent tennis players, including Carlos Alcaraz and Daniil Medvedev, have also been witnessed taking pickle juice shots during their games in the past.

Pickle juice typically comprises sodium, potassium, and vinegar. Proponents argue that the sodium present in pickle juice aids in replenishing lost electrolytes due to sweating and helps prevent muscle cramps. However, some argue that it takes time for the sodium and electrolytes to reach the muscles, whereas muscle cramping often has a sudden onset.

In 2020, research proposed a different way that pickle juice might work to alleviate muscle cramps. The study suggests that the acetic acid and sodium in pickle juice may stimulate the oropharyngeal reflex, which could relax specific neurons linked to muscle cramping. Simply put, receptors in the mouth send signals to the brain, which in turn relax or alleviate neurons involved in muscle cramping.

While additional research is required to comprehensively understand the scientific basis of pickle juice in averting muscle cramping, initial studies are encouraging, and its utilisation is increasingly prevalent in major sporting events.

A look at the profiles of elite male and female CrossFit athletes

The emergence of CrossFit in recent years has sparked considerable debate within the strength and conditioning industry; however, its undeniable surge in popularity is evident. A recent study has provided a comprehensive analysis of CrossFit, aiming to offer detailed insights into the physiology of high-performing CrossFit athletes to optimise training. The study drew from a select group of participants, comprising 30 males and 30 females, all ranking within the top 5% of the CrossFit Open, including 7 CrossFit semi-finalists and 3 CrossFit Games finalists.

The study yielded valuable data on various fitness markers. The average VO₂ peak for men and women was recorded at 4.64 and 3.21 L·min −1, respectively, while the average maximum isometric midthigh-pull scores for men and women were 3158 and 2035 newtons. Nonetheless, when correlated with performance, both the VO₂ peak and maximum isometric midthigh-pull displayed minimal evidence of associations with CrossFit Open performance.

Intriguingly, the study revealed that anthropometric variables exhibited a strong correlation with CrossFit Open performance. Athletes with shorter limbs appeared to have a distinct advantage. This insight led the researchers to propose potential modifications to CrossFit Open workout designs to create a more level playing field for athletes with diverse anthropometric characteristics.

For those interested in CrossFit, we highly recommend exploring this study for valuable insights.

From us this week:

>> New course: Investigating S&C Practices
>> New podcast: Maximise Your Adaptation To Training
>> New infographic: How Effective Is Flywheel Training For Athletic Performance
>> New article: TeamBuildr: Everything You Need To Know

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Flat vs Arched Back Bench Press appeared first on Science for Sport.

• An example of an England rugby conditioning session
• Countermovement jump normative data for basketballers
• Shuyao Chen’s data analysis of the European Football Championship

An example of an England rugby conditioning session

A recent YouTube video has generated significant attention online. The Times’ rugby correspondent, Will Kelleher, visited Aled Walters, the Head of Strength and Conditioning for England’s men’s rugby team. In the video, Walters puts Kelleher through a conditioning session for the England rugby team.

Initially, Kelleher undergoes an intensive workout on the Watt bike. He is directed to pedal at maximum intensity for 10 seconds, with the goal of covering a distance of 200 meters within this timeframe. Following each repetition, Kelleher is allowed 20 seconds of rest before starting the next repetition. Unfortunately for Kelleher, eight repetitions were programmed! Walters notes that elite English rugby players can achieve a cumulative distance of nearly 1700 meters across the eight repetitions. The video employs astute visual representations to portray Kelleher’s decline in performance as he progresses through the repetitions.

Subsequently, Walters introduces Kelleher to “The Grid,” comprising four game-based exercises to be executed at maximum intensity for 10-second intervals. These exercises encompass sled pushes, multi-directional running around cones, tackle bag slams, and medicine ball carries, complemented by repeated transitions from the ground to a standing position. “The Grid” is designed to enhance rugby-specific skills and fortify players’ capacity to swiftly rise from a tackle or breakdown situation.

If you are interested in rugby, this video is definitely worth watching as it provides a glimpse into the intense conditioning required to be an English rugby player!

Countermovement jump normative data for basketballers

An interesting recent study provided a comprehensive analysis of normative data for the countermovement jump among high-level basketball players. It was recently published in the International Journal of Strength and Conditioning. The research involved 96 NCAA Division-I basketball players from seven teams, with countermovement jump (hands on hip) data being collected during the pre-season using Hawkin Dynamics force plates.

Notably, the paper stands out for its exceptional visual presentation, featuring a wealth of graphs that are visually appealing and easily comprehensible. For enthusiasts of countermovement jump data, the study offers substantial information on jump height, momentum, impulse, peak velocity, braking and propulsive metrics, and more. The data is presented in tables with visual aids, effectively illustrating percentiles ranging from poor to good.

The paper provides an in-depth analysis of the variations in countermovement jump metrics between forwards and centres, catering to basketball enthusiasts. However, the study is limited by the absence of data for basketball guards, with only four guards included out of 96 participants, which is a notable shortcoming. Despite this limitation, the research contributes valuable normative data for basketball players in a widely used athletic performance test. It also offers a comprehensive analysis of data obtained from force plates, the gold standard for measuring the countermovement jump.

We highly recommend checking out the PDF version of the study to see its exceptional visual analysis! If you are interested in force plates, why not check out our excellent course on force plates (click here)

Shuyao Chen’s data analysis of the European Football Championship

While we are on the subject of data analysis and presentation, we must acknowledge the remarkable contributions made by Shuyao Chen on LinkedIn. With the European Football Championships now in its advanced stages, Chen has consistently provided exceptional data analysis throughout the tournament.

Chen has shared remarkably insightful data analyses on her LinkedIn profile, including detailed assessments of high-intensity running and total running distances for individual players, as well as comparisons between teams. The visual presentation of this data has proven to be exceedingly effective, presenting statistics in a visually compelling manner.

If you are interested in football or data analysis, check out Chen’s work on LinkedIn here! Perhaps the statistics could provide a clue about the potential winner!

From us this week:

>> New course: Investigating S&C Practices
>> New podcast: Elite Rest: The Science Of Recovery In Sport
>> New infographic: Is The Apple Watch A Valid Option For Velocity Based Training?
>> New article: TeamBuildr: Everything You Need To Know

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post England Rugby’s Brutal Conditioning Training! appeared first on Science for Sport.

• Social media is killing your gains!
• Do modern running shoes hinder optimum foot function?
• Boxing-specific post-activation potentiation

Social media is killing your gains!

A recent LinkedIn post by highly regarded Strength and Conditioning Coach Jack Tyler has attracted significant attention, garnering nearly 400 engagements along with numerous insightful comments. In his post, Tyler claims that “Social media is literally killing your gains.” He cites a relevant 2021 study to support his point.

The study delved into the influence of social media on training performance. Participants were tasked with either viewing a 30-minute documentary or engaging in 30 minutes of social media scrolling on their smartphones before completing three sets of half-back squats to failure.

The study revealed that 30 minutes of social media usage substantially decreased the participants’ overall volume load during a resistance training session in comparison to 30 minutes of documentary viewing, resulting in an approximate 15% reduction. This outcome highlights that pre or intra-workout social media browsing induces mental fatigue, detrimentally impacting exercise performance. Consequently, the researchers advocate avoiding social media before resistance training sessions to optimise performance.

It’s worth checking out Tyler’s LinkedIn post. There are some really interesting comments too! Some people completely agree with the study, while others are not so sure. And then there are some funny ones – like someone suggesting it might have been “thumb day” at the gym!

So, if you’re at the gym scrolling through social media, maybe it’s best to put your smartphone away – unless, of course, you’re scrolling through SFS Weekly!

Do modern running shoes hinder optimum foot function?

Here at SFS Weekly, we recently featured a video from Dr. Adam Horschig of Squat University discussing the impact of raised-heel shoes on foot health. Another video from Horschig, released earlier this month, has sparked a lot of discussion.

In the YouTube video, Horschig provides insights into the problems with modern running shoes. Many modern running shoes are designed with a toe spring, which tilts the front of the shoe off the floor. While this design is meant to make the foot roll forward more naturally, Horschig argues that it could lead to shortened muscles in the front of the foot, potentially causing long-term foot pain.

Additionally, most modern running shoes have a significant heel height, which Horschig suggests can lead to negative changes in the calf muscles and Achilles tendon over time, affecting ankle mobility.

Horschig also points out the issue of narrow toe space in modern running shoes, which may restrict natural foot function.

Horschig recommends seeking a cushioned shoe with no toe spring, minimal heel height, and ample toe space. If you’re interested in running, I highly recommend checking out his informative video for tips on choosing the right running shoe.

While we are on the topic of shoes, why not check out our recent blogs on shoes:

We Tested The Best Weightlifting Shoes In 2024 (Olympic Lifting, Squats, & More)

Best Boxing Shoes (2024): Budget, Wide Feet, & More

Boxing-specific post-activation potentiation

A recent study featured in the Journal of Strength and Conditioning Research presented a practical approach to improving punch force through boxing-specific post-activation potentiation exercises. The study, conducted with 10 male senior elite amateur boxers, explored the effects of isometric punch and elastic resistance punch protocols on punch force and countermovement jump performance.

The results indicated that both the isometric punch and elastic resistance punch protocols led to modest but meaningful increases in punch force. However, neither protocol showed improvements in countermovement jump performance. The researchers suggested that integrating the isometric punch and elastic resistance punch protocols into a boxer’s warm-up routine could induce a post-activation potentiation effect for punch power. They also noted that while the isometric punch protocol appeared superior for enhancing punch power, individual response-based protocols might be more effective due to high interindividual variability in the results.

A limitation of the study was the use of a simulation bout instead of a real boxing match or competitive sparring session. Despite this limitation, the study offers valuable insights for individuals seeking to enhance boxing punch power, making it a worthwhile read for boxing enthusiasts and practitioners alike.

If you are interested in this topic, check out our excellent podcast “How World Champion Boxers Train For Elite Punching Power“

From us this week:

>> New course: Behaviour Change
>> New podcast: Unlock Performance Potential With Jump Profiling
>> New infographic: Heart Rate Variability
>> New article: TeamBuildr: Everything You Need To Know

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post AVOID Doing This Before Training! appeared first on Science for Sport.

With the commencement of the European Football (soccer) Championships, SFS Weekly is excited to present a special football edition this week. While we anticipate the tournament to provide memorable sporting moments, we cannot ignore the significant challenges currently facing football. We can all work together—sports coaches, medical staff, and support personnel like strength and conditioning coaches—to improve this beautiful game. This edition aims to spotlight these issues and encourage positive changes within the football community to make the game even better.

• Are football academies’ talent identification programs successful?
• The cognitive impairment caused by heading a football
• Snus and nicotine pouches: The dark secret in football

Are football academies’ talent identification programs successful?

A recent study has been published, examining the success rate of talent identification in Spanish football academies. The study focused on the career trajectories of 198 male football players from two professional academy clubs based in Madrid.

The findings revealed that only 12 players progressed to become full-time professional footballers, with merely 7 players reaching La Liga, the highest professional football division in Spain. These results indicate a notably low conversion rate from youth academy football players to professional status, underscoring the challenges in talent identification. Additionally, 113 out of the 198 academy players could not be traced, suggesting that they may have retired or discontinued playing amateur football. It’s concerning that over half of these players couldn’t be traced, highlighting the need for academies to work harder to keep young athletes in the sport as they transition to adulthood.

The study also identified key traits associated with successful progression from academy to professional level, notably highlighting self-confidence, ball reception, and dribbling ability. Consequently, the development of these specific traits at the academy level may enhance the likelihood of successful conversion. Nonetheless, the study serves to underscore the current limitations in talent identification within Spanish football academies.

To find out more about talent identification, check out our blog Talent identification: What coaches are looking for in youth athletes

The cognitive impairment caused by heading a football

Recently, an insightful article was published by Psy Post, delving into the latest scientific research on the correlation between the skill of heading a football and its impact on brain health. As an inherent component of football, heading is routinely practised by players as part of their training regimen.

According to the article, footballers face a 3.5 times higher risk of developing neurodegenerative diseases compared to the general population, with defenders facing an even higher fivefold risk due to their more frequent heading activities.

The article highlights the findings of a recent study, which revealed that short-term heading can have an immediate impact on the brain. The study involved two groups, one performing 20 headers of a ball thrown from 13 meters, while the other completed the same task in a virtual reality setting without heading a physical ball.

The study’s results demonstrated that 90% of the participants practising physical heading experienced symptoms akin to concussion, while only 10% of the virtual reality group displayed similar symptoms. Interestingly, the virtual reality group exhibited quicker reactions, fewer errors, and greater brain activity following the task.

Based on these results, the researchers suggest that short-term heading practice may impede cognitive function and disrupt motor skill proficiency. The findings could lead to a shift in using virtual reality for heading practice in training sessions, instead of real ball heading, to enhance safety in football.

Snus and nicotine pouches: The dark secret in football

A recent article published by BBC Sport has raised concerns within the football community regarding the use of snus and nicotine pouches among players. The article discussed the findings of a study conducted by Loughborough University, revealing that approximately one in five football players are using snus, nicotine pouches, or a combination of both. The actual prevalence may be higher, as some players may not have truthfully disclosed their usage.

The study included over 600 male players from the English Premier League and Football League clubs, along with more than 50 female players from the Women’s Super League. Snus, a tobacco-based product placed under the lip to release nicotine into the bloodstream, is illegal to sell in the United Kingdom but not prohibited for personal use. On the other hand, tobacco-free nicotine pouches are legally available for purchase.

According to the study, players perceive snus and nicotine pouches as aids to enhance their mental readiness, with over 56% of snus users believing it helps them relax and serves as a coping mechanism. Some users also claim that it helps suppress their appetite and gain social acceptance among senior teammates.

Despite these perceived benefits, the usage of snus is associated with numerous adverse health effects. It elevates the risks of developing oesophageal and pancreatic cancers, as well as cardiovascular diseases. Moreover, it can lead to an increased incidence of mouth lesions and pose a risk of triggering an adverse anti-doping finding.

Of concern is the revelation that nearly 60% of male players and almost 90% of female players reported a lack of education about the side effects of snus and nicotine dependence. This underscores the necessity for better education and awareness among players regarding the potential risks associated with the use of these products.

The results indicate a pressing need for a thorough education on the negative effects of snus and methods to reduce nicotine dependence among football players. This will help in creating improved strategies for managing stress and promoting relaxation, which will contribute to the players’ well-being and uphold the integrity of the sport.

From us this week:

>> New course: Behaviour Change
>> New podcast: No Gym, No Problem: Maximal Gains With Minimal Equipment
>> New infographic: Effects Of 20-Minutes Mindfulness Meditation On Shooting Performance
>> New article: Stop Looking! These Are The Best Infrared Saunas (2024)

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Football Problems: Academies, Headers & Snus appeared first on Science for Sport.