Contents

1. What is the UKSCA?
2. What is the UKSCA ASCC Accreditation?
3. Is the UKSCA the Best Strength & Conditioning Course?
4. What is the UK Governing Body for Strength and Conditioning?
5. Is the UKSCA Non-Profit?
6. Does the UKSCA Regulate Coaching Standards?
7. Conclusion

What is the UKSCA?

The UK Strength and Conditioning Association (UKSCA) is the premier professional body dedicated to promoting and supporting strength and conditioning (S&C) professionals in the United Kingdom. Established in 2004, the UKSCA has been instrumental in setting high standards for the profession, providing certification, education, and professional development opportunities for its members. The organisation aims to advance the field of S&C through evidence-based practice, ensuring that athletes and clients receive the highest quality of training and support.

The UKSCA’s mission is to enhance athletic performance and reduce injury risk through effective strength and conditioning programmes. This mission is supported by a commitment to professional standards, as well as collaboration with other professional bodies and academic institutions.

What is the UKSCA ASCC Accreditation?

The UKSCA Accredited Strength and Conditioning Coach (ASCC) credential is a hallmark of professional excellence in strength and conditioning. This accreditation is awarded to individuals who demonstrate a comprehensive understanding of the science and application of S&C principles. The ASCC certification process involves a rigorous assessment that includes a written examination, a practical assessment, and a reflective portfolio.

To qualify for the ASCC, candidates must demonstrate proficiency in key areas such as programme design, coaching skills, and applied physiology. The assessment is designed to ensure that accredited coaches possess the knowledge and skills necessary to deliver effective and safe training programmes.

The UKSCA also offers continuing professional development (CPD) opportunities for accredited coaches, ensuring they remain up-to-date with the latest research and best practices. This commitment to ongoing education underscores the UKSCA‘s dedication to maintaining high standards of professional competence.

Is the UKSCA the Best Strength & Conditioning Course?

Determining whether the UKSCA offers the best strength and conditioning course depends on various factors, including individual career goals, educational background, and specific interests within the field of S&C. The UKSCA ASCC accreditation is highly regarded within the industry and is often considered a gold standard for S&C professionals in the UK.

The comprehensive nature of the UKSCA’s accreditation process, which includes theoretical and practical components, ensures that accredited coaches are well-prepared to meet the profession’s demands.

However, it is essential to consider other reputable certifications and educational opportunities available globally. For instance, the National Strength and Conditioning Association (NSCA) offers the Certified Strength and Conditioning Specialist (CSCS) credential, which is internationally recognised. Comparing these certifications, Joy et al. (2013) note that while both the UKSCA and NSCA provide rigorous training, the choice may ultimately depend on regional preferences and specific career aspirations (4).

What is the UK Governing Body for Strength and Conditioning?

The UKSCA is recognised as the leading professional body for strength and conditioning In the UK. While there is no single governing body for the entire S&C profession in the UK, the UKSCA plays a pivotal role in setting professional standards and providing coach accreditation. The organisation works closely with other sport and exercise science bodies, such as the British Association of Sport and Exercise Sciences (BASES), to promote high standards across the field.

The UKSCA‘s influence extends to various sectors, including professional sports, educational institutions, and private practice. According to research by Turner et al. (2015), the UKSCA‘s collaboration with universities and sports organisations has been crucial in integrating S&C principles into athletic training programmes and academic curricula (5).

Is the UKSCA Non-Profit?

Yes, the UKSCA operates as a non-profit organisation, dedicated to advancing the profession of strength and conditioning rather than generating profit. This non-profit status allows the UKSCA to focus on its mission of promoting high standards of practice, providing education and accreditation, and supporting the professional development of its members.

As a non-profit, the UKSCA reinvests any surplus revenue into its programmes and services, such as developing educational resources, organising conferences and workshops, and conducting research to advance the field. This structure ensures that the organisation remains aligned with the interests of its members and the broader S&C community.

Does the UKSCA Regulate Coaching Standards?

While the UKSCA does not have regulatory authority over the entire field of strength and conditioning in the UK, it plays a pivotal role in setting and promoting high professional standards. Through its accreditation process, the UKSCA ensures that coaches meet specific competency requirements and adhere to best practices.

Coaches seeking ASCC accreditation must adhere to stringent criteria related to education, practical experience, and ongoing professional development. This process ensures that accredited coaches maintain high standards of competence and proficiency in their coaching practice, contributing to the credibility and effectiveness of S&C programmes across various sports disciplines.

The UKSCA‘s code of conduct outlines ethical and professional guidelines that accredited coaches are expected to follow. This code covers areas such as client welfare, professional integrity, and continuing education. Adherence to these standards is monitored through the accreditation process and ongoing professional development requirements.

Conclusion

The UK Strength and Conditioning Association (UKSCA) is a cornerstone of the strength and conditioning profession in the UK. Through its rigorous ASCC accreditation process, the UKSCA ensures that coaches are well-equipped with the knowledge and skills necessary to enhance athletic performance and reduce injury risk. While there are other reputable certifications available, the UKSCA’s emphasis on evidence-based practice and professional standards makes it a leading choice for many S&C professionals.

Operating as a non-profit organisation, the UKSCA remains dedicated to advancing the field through education, accreditation, and research. Its role in setting and promoting high coaching standards has been instrumental in the professionalisation of strength and conditioning in the UK.

As the field continues to evolve, the UKSCA‘s commitment to excellence and continuous professional development will remain crucial in shaping the future of strength and conditioning. For those aspiring to a career in S&C, the UKSCA offers a robust foundation and a pathway to professional recognition and success.

The post The UK Strength and Conditioning Association (UKSCA): A Comprehensive Overview appeared first on Science for Sport.

Your weekly research review

By Owen Walker
Last updated: March 15th, 2023
5 min read

Original study

Barber, Sean; Pattison, John; Brown, Freddy; Hill, Jessica Efficacy of Repeated Cold Water Immersion on Recovery After a Simulated Rugby Union Protocol, Journal of Strength and Conditioning Research: December 2020 – Volume 34 – Issue 12 – p 3523-3529 doi: 10.1519/JSC.0000000000002239
Click here for abstract

Background & Objective

The physical nature of rugby elicits repeated and forceful collisions as well as potential trauma to the body during competition, with the muscle damage sustained from this activity likely to negatively impact recovery (see HERE and HERE). As such, measures to improve the recovery status of rugby players, such as cold-water immersion (CWI) are often used. This study investigated the efficacy of repeated CWI on recovery after a simulated rugby union match.

What They Did

Sixteen club-level male rugby players (age = 20 ± 1.2 yr) completed a simulated rugby match and were assigned to either a CWI or control group (CON). After the simulation, the CWI group completed 2 x 5-min immersions at 10°C separated by 2.5-min seated at room temperature, whilst the CON group were required to remain seated for 15-min at room temperature. The following markers of recovery were collected pre-, immediately post-, 24-, and 48h post-exercise:
⇒ Creatine kinase (CK)
⇒ Delayed onset of muscle soreness (DOMS) with a 200-mm visual analogue scale
⇒ Countermovement jump (CMJ) height
⇒Knee extensor maximum voluntary isometric contraction (MVIC)

What They Found

⇒ DOMS
⇒  Both protocols resulted in an increase immediately post-exercise.

⇒  Soreness peaked immediately post-exercise in the CWIgroup and 24h post-exercise within the CON group.

⇒  CWI led to a reduction of muscle soreness when compared to the CON.

MVIC
⇒  Both protocols led to a decrease immediately post-exercise.

⇒  Peak reduction in MVIC occurred immediately post-exercise for the CWI group and at 24h post-exercise for the CON group.

⇒  CWI limited reductions any in strength at 24- and 48h post-exercise compared to the CON.

CMJ
⇒  Peak declines in jump height occurred immediately post-exercise for the CWI group and at 24h post-exercise for the CON group.

⇒ CWI limited reductions in CMJ performance immediately-, 24-, and 48h post-exercise compared to the CON.

CK
⇒  CWI blunted the increase in CK immediately post-exercise and more substantially at 24- and 48h post-exercise when compared to the CON.

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Practical Takeaways

⇒ During instances where athletes may be required to perform either an intense training session or a competitive match within 48h of a previous match, restoration of muscle function (maximum force, power and perceived soreness) is key. As such, the prioritisation of recovery strategies to return the body to a resting/baseline state is essential and should be prioritised during these instances.

⇒ Further to this, the weekly habitual training regimes generally found in professional rugby, where we see the recommencement of training at 48h post-competition, need to be challenged. If subsequent training sessions are performed at a period too soon in the recovery period, the accumulation of fatigue may increase as will the risk of injury, or the preparedness for the next match may be suboptimal.

⇒ During instances where practitioners are seeking to maximise adaptation from an exercise stimulus, CWI may not be actually suitable due to its blunting of the adaptation process. Alternatively, allowing the natural time-course for recovery and adaptation to occur may provide a greater adaptive response. Further to this, an additional application of passive stimuli such as heating may provide additional adaptation (see HERE).

⇒ Previous research investigating the effects of single bout CWI at higher water temperatures (15°C) on muscle soreness is conflicting. Therefore, it seems to be important that practitioners utilising CWI strategies should employ precise monitoring of water at colder temperatures of around (10°C) and repeated bouts as opposed to single bouts.

Reviewer’s Comments

“In the present study a repeated-bout method was utilised, whereby 2 x 5-min exposures to CWI were given, which is different from previous literature which often implements a single bout of longer duration. It would’ve been really interesting to see a third condition of single but sustained immersion in the study, to allow a comparison for single- vs. repeated-bout (1 x 10-min vs. 2 x 5-min) to determine the possible differences. From an applied perspective, both 1 x 10-min and 2 x 5-min have pros and cons so understanding whether one is superior to the other would be of interest.

One limitation of the present study worth highlighting is the ‘simulated’ nature of the exercise. Although the authors attempted to closely match the requirements of a competitive match, it is impossible to completely replicate the reactive, indecisive, emotional, and cognitive aspects of a competitive rugby match. As such, it cannot be confirmed that the physiological impact perceived by the participants is fully representative of a competitive match.”

Want to learn more?
Then check these out…

Read this article
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Every coach understands the importance of staying up-to-date with the latest sports performance research like this, but none have the time, energy, or even enjoys spending hours upon hours searching through PubMed and other academic journals. Instead, your precious time is better-spent coaching, programming, and managing all the other more important aspects of your job.

The solution…

The Performance Digest
The Performance Digest is a monthly summary of the latest sports performance research reviewed by our team of hand-selected experts. We sift through the 1,000+ studies published in the realms of sports performance every, single month and review only those which are important to you. Each monthly issues contains 19 research reviews in all of the following disciplines:

This comprehensive topic base ensures you’re constantly expanding your knowledge and accelerating your career as quickly as humanly possible. The reviews are also hyper-focused, 1-page summaries, meaning there’s no jargon or wasted time. We cut right to the chase and tell you what you need to know so you can get back to coaching.

Join the thousands of other coaches who read it every, single month. Click here to get instant access for free…

Owen Walker

Owen is the Founder of Science for Sport and has a Master’s degree in Strength & Conditioning and a Bachelor’s degree in Sports Conditioning & Rehabilitation from Cardiff Metropolitan University. Before founding Science for Sport, he was the Head of Academy Sports Science at Cardiff City Football Club, and an interim Sports Scientist for the Welsh Football Association.

He’s published research on the ‘Practical Applications of Water Immersion Recovery Modalities for Team Sports’ in the Strength & Conditioning Journal by the NSCA (National Strength & Conditioning Association). He has also been featured in the Sports Business Journal and The Roar, Australia’s leading sports opinion website.

More content by Owen

The post The positive effects of ice baths for athletes appeared first on Science for Sport.

1. Background & Objective
2. What They Did
3. What They Found
4. Practical Takeaways
5. Reviewer’s Comments
6. About the Reviewer

Original study

Kayla McEwan, Jonathan Davy & Candice Jo-Anne Christie (2020) Get sleep or get stumped: sleep behaviour in elite South African cricket players during competition, Journal of Sports Sciences, 38:19, 2225-2235, DOI: 10.1080/02640414.2020.1776928

Click here for abstract

Background & Objective

Sleep is deemed essential for recovery and performance in elite sports, yet athletes often deprioritise it in comparison to other factors which may impact recovery. Poor sleep can lead to decrements in team sports performance, which may be further impacted by fixture congestion and travel.

Unlike other team-based sports, research into sleep behaviour and the effects on elite performance within cricket is sparse, especially in countries outside of Australia. Therefore, this study aimed to analyse sleep behaviour amongst South African cricket players and its influence on match performance

What They Did

During three tours (two home, one away), the sleep behaviour of twenty-six elite South African cricket players was monitored. Each player completed a chronotype (circadian rhythm), and sleep questionnaire, as well as an adapted nine-question sleep diary which included various measures such as bedtime, sleep onset time, sleep onset latency, wake-up time, and total sleep time. These variables were collected at the following time periods before and after a match:

• Night’s sleep after travelling (post-travel)
• Night’s sleep before (pre-match) and after a match (post-match)
• Night’s sleep 1 (day-one) and 2 (day-two) days after a match

Performance during each cricket match was determined by batting strike rate and bowling economy during one-day and Twenty20 matches, and by batting and bowling averages for Test matches.

What They Found

Twenty-one (84%) and four (16%) players reported “poor” and “average” sleep behaviour, respectively, over the data collection period. Regarding the performance variables, longer pre-match sleep onset time was associated with an increased batting strike rate. In addition, longer total sleep time and better sleep efficiency and quality were associated with an increased batting average. Finally, better pre-match subjective sleep quality scores were associated with increased bowling economy.

When compared to post-match measures, the pre-match measures showed that players:

• Had an earlier bedtime
• Spent more time in bed
• Had more total sleep
• Had more quality sleep

When compared to post-match, the post-travel measures showed that players:

• Had a later bedtime
• Spent less time in bed
• Had less total sleep

When compared to post-travel, the pre-match measures showed that players:

• Spent longer in bed
• Had more total sleep

Practical Takeaways

Educational workshops for athletes and coaches may be useful to teach individuals the importance of consistent sleep routines and environments, as well as methods of enhancing sleep behaviours like avoiding light-emitting technology and practising relaxation techniques.

Leading into competitive fixtures or tours, implementation of strategies to improve sleep behaviour, such as setting comfortable hotel room temperatures, providing ergonomic travel aids and reducing artificial lighting in bedrooms, may be beneficial. Such measures will provide athletes with the best chance of adopting optimal sleeping behaviours.

Inter-individual differences in sleep behaviour also highlight the importance of individualising support for elite athletes. For instance, it may be useful to allow athletes to self-administer wake-up and morning routines on days deemed most important (pre-match or postmatch) to match their individual chronotype.

Owen’s Comments

This study reiterates the importance of sleep on performance in elite sports. From my experience, educating athletes on the importance of sleep is an underrepresented topic and the information available to them is generally poor. Getting into poor sleeping habits can be easy. When combined with the psychological and physiological stressors that athletes may experience on days in and around competition, this may lead to on-field performance decrements.

With the global commercialisation of elite sport, individuals and teams spend an increasingly greater amount of time travelling across time zones, sleeping in hotels and playing late-night fixtures – all of which certainly do not lend themselves to better sleep behaviours. As such, my opinion would be that tapping into different means of offsetting these sleep-damaging factors is going to be really worthwhile (see podcast below).

Want to learn more?
Then check these out…

>> Read this article
>> Listen to this podcast
>> Read this infographic

The post Enhance your sleep, enhance your game! appeared first on Science for Sport.

Your weekly research review

By Owen Walker
Last updated: August 20th, 2023
4 min read

Contents of Research Review

1. Background & Objective
2. What They Did
3. What They Found
4. Practical Takeaways
5. Reviewer’s Comments
6. About the Reviewer
7. Comments

Original study

Trecroci A, Porcelli S, Perri E, Pedrali M, Rasica L, Alberti G, Longo S, Iaia FM. Effects of Different Training Interventions on the Recovery of Physical and Neuromuscular Performance After a Soccer Match. J Strength Cond Res. 2020 Aug;34(8):2189-2196. doi: 10.1519/JSC.0000000000003269. PMID: 31373975.

Click here for abstract

Background & Objective

In competitive football (soccer), players are frequently required to play in periods with congested fixtures in which they have limited time to recover between matches (3–4 days).

The authors in the current study compared the function of the knee extensors and flexors, as well as sprint performance, after completing football-specific training or an active recovery regime 48 h following competition match

What They Did

Nine sub-elite football players played two 90 min friendly matches with similar match activity profiles. On one occasion, 48 h after the match, players performed a 60 min soccer-specific training session consisting of small-sided games, tactical drills, and set plays. On the other occasion, players performed a 30 min active recovery session consisting of circle drills, dynamic stretching, and low-intensity jogging.

72 h before, immediately after, and 72 h after the match, participants were evaluated for:

• Repeated sprint ability (5×30 m with 25 sec rest).
• Neuromuscular performance (maximal voluntary contraction of knee extensors and flexors).

What They Found

The main findings of this study were:

• Performing a low-intensity active recovery training session 48 h after a football match promoted a better restoration of muscle force of the knee flexors after a match compared with a more traditional training session composed of football-specific drills.
• Conversely, both training sessions induced similar recovery effects in repeated sprint performance and knee extension maximal voluntary
  force production.

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Practical Takeaways

• If there is a succession of matches with limited recovery time in between, practitioners should prescribe low-moderate training sessions 48 h after the match (i.e. circle drills, technical drill, positional work), to promote a better recovery of neuromuscular function of knee flexors. This could be particularly important with regards to injury prevention, since hamstring muscle strains are
  very common in football players, particularly in high match congested periods.
• In some competitive periods, when there is a high demand for technical and tactical aspects, these needs of the players preparing for the upcoming match cannot be disregarded. In these cases, practitioners should consider a football-specific training session (e.g. small sided games, tactical drills concerning attacking/defending maneuvers), with limited distances covered in acceleration or deceleration, especially in cases where the player has compromised knee flexors force production, or the previous match induced high mechanical loads.

Reviewer’s Comments

“This is a very interesting study that aimed to solve a real-world problem, can football athletes train in a match day (MD) +2/-1 without eliciting fatigue for the MD? Given the findings of the current study, particularly the observed decrease in the knee flexors force, the answer is “no”. At least with the characteristics of the training session that the authors have used.

These results are not surprising and I don’t think teams often train in MD+2/-1. A more frequent scenario is when teams have 3 days between matches. It would be very interesting to understand the level of fatigue the players present on MD+2 and the effect of different training loads during that session when the team competes two days afterwards (i.e. MD+2/-2). Given these findings and from my experience, I would suggest coaches carefully plan and manage players to avoid the need of training on a MD+2/.1.”

Want to learn more?
Then check these out…

Read this article
Listen to this podcast
Read this infographic

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Want more research reviews like this?

Every coach understands the importance of staying up-to-date with the latest sports performance research like this, but none have the time, energy, or even enjoys spending hours upon hours searching through PubMed and other academic journals. Instead, your precious time is better-spent coaching, programming, and managing all the other more important aspects of your job.

The solution…

The Performance Digest
The Performance Digest is a monthly summary of the latest sports performance research reviewed by our team of hand-selected experts. We sift through the 1,000+ studies published in the realms of sports performance every, single month and review only those which are important to you. Each monthly issues contains 19 research reviews in all of the following disciplines:

• Coaching Science
• Strength & Conditioning
• Technology & Monitoring
• Fatigue & Recovery
• Youth Development
• Nutrition
• Injury Prevention & Rehab

This comprehensive topic base ensures you’re constantly expanding your knowledge and accelerating your career as quickly as humanly possible. The reviews are also hyper-focused, 1-page summaries, meaning there’s no jargon or wasted time. We cut right to the chase and tell you what you need to know so you can get back to coaching.

Join the thousands of other coaches who read it every, single month. Click here to get instant access for free…

The post Football-specific training or active recovery: which promotes better recovery? appeared first on Science for Sport.

Your weekly research review

By Owen Walker
Last updated: May 25th, 2023
4 min read

Contents of Research Review

1. Background & Objective
2. What They Did
3. What They Found
4. Practical Takeaways
5. Reviewer’s Comments
6. About the Reviewer
7. Comments

Original study

Kodejška J, Baláš J, Draper N. Effect of Cold-Water Immersion on Handgrip Performance in Rock Climbers. Int J Sports Physiol Perform. 2018;13(8):1097-1099. doi:10.1123/ijspp.2018-0012
Click here for abstract

Background & Objective

Cold water immersion (CWI) is widely implemented within the athletic population in order to enhance recovery. In the Olympics, rock climbing will be structured in a triathlon-style format, therefore requiring athletes to speed-up recovery by maintaining hand-grip performance. This study aimed to investigate the effects of intermittent CWI at two different temperatures (8 and 15ºC) on hand-grip performance.

What They Did

This study used a crossover design, where 32 rock climbers randomly completed three recovery interventions during three visits to the laboratory: CWI at 8ºC, CWI at 15ºC, and passive recovery (PAS).

On each session, athletes performed three trials consisting of an intermittent hand-grip exercise performed on a climbing-specific dynamometer and force-time integral (FTI; total time of contraction multiplied by the force of contraction) was recorded. The intermittent hand-grip exercise consisted of 8-second contractions at 60% of MVC followed by 2-seconds of recovery. If the applied force was 10% below the target force, the trial was terminated and recovery commenced. After trials one and two, CWI was implemented intermittently (3 x 4 mins immersed, with 2-mins between the immersions).

What They Found

No significant differences were observed between recovery modalities on trial 1. However, during trials 2 and 3, athletes exposed to CWI (8 and 15ºC) were able to produce higher mean FTI during the intermittent trial to failure. Moreover, during the third trial, FTI was significantly higher after CWI performed at 15ºC in comparison to 8ºC.

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Practical Takeaways

The findings of this study suggest that intermittent CWI, particularly 15ºC over 8ºC, is an effective strategy to speed-up recovery during a rock climbing specific hand-grip exercise. Therefore, when athletes are competing in a rock climbing multiple-style format event, inclusion of intermittent CWI should be considered.

Reviewer’s Comments

“I am particularly fond of studies like this one as they aim to solve “real-world” issues. While the effects of CWI for enhancing recovery have been previously demonstrated in rock climbing, this is the first study to compare CWI at different temperatures. It is important to mention that differences observed during the 3rd trial may be due to a greater decrease in muscle temperature after the athletes were exposed to CWI at 8ºC. The higher reductions in muscle temperature may lead to a decreased nerve conduction velocity (see attached article #3) and therefore a reduced FTI.

The authors opted to use an intermittent CWI protocol that resulted in 12-minutes of CWI exposure. Perhaps it could be interesting to explore different protocols in order to optimise recovery, such as 2 x 5 minutes with 5 minutes of recovery between bouts. Moreover, the authors observed that responses from CWI are highly individual. As discussed in previous issues of the Performance Digest, temperature induced-changes by CWI are widely dependent by body composition (body fat, body mass, body area, etc.), gender, and other factors. When working with individual-sport athletes (e.g. rock climbers), practitioners should investigate the individual responses their athletes experience from CWI. You could do this by selecting a sport-specific test and measuring performance before and after, both with and without CWI.”

Want to learn more?
Then check these out…

Read this article
Read this article

Want more research reviews like this?

Every coach understands the importance of staying up-to-date with the latest sports performance research like this, but none have the time, energy, or even enjoys spending hours upon hours searching through PubMed and other academic journals. Instead, your precious time is better-spent coaching, programming, and managing all the other more important aspects of your job.

The solution…

The Performance Digest
The Performance Digest is a monthly summary of the latest sports performance research reviewed by our team of hand-selected experts. We sift through the 1,000+ studies published in the realms of sports performance every, single month and review only those which are important to you. Each monthly issues contains 19 research reviews in all of the following disciplines:

This comprehensive topic base ensures you’re constantly expanding your knowledge and accelerating your career as quickly as humanly possible. The reviews are also hyper-focused, 1-page summaries, meaning there’s no jargon or wasted time. We cut right to the chase and tell you what you need to know so you can get back to coaching.

Join the thousands of other coaches who read

it every, single month. Click here to get instant access for free…

[optin-monster-shortcode id=”nhpxak0baeqvjdeila6a”]

The post Intermittent cold water immersion: 8ºC vs. 15ºC appeared first on Science for Sport.

Your weekly research review

By Owen Walker
Last updated: May 25th, 2023
4 min read

Contents of Research Review

1. Background & Objective
2. What They Did
3. What They Found
4. Practical Takeaways
5. Reviewer’s Comments
6. About the Reviewer
7. Comments

Original study

Shanley, E., Thigpen, C., Brooks, J., Hawkins, R. J., Momaya, A., Kwapisz, A., … & Tokish, J. M. (2019). Return to sport as an outcome measure for shoulder instability: surprising findings in nonoperative management in a high school athlete population. The American journal of sports medicine, 47(5), 1062-1067.

Click here for abstract

Background & Objective

Anterior shoulder instability among youth athletes accounts for nearly a quarter of all shoulder injuries. The current options for treating an episode of shoulder instability includes either operative or non-operative management. Often, young athletes who experience a shoulder instability episode decide to try to finish out the remainder of their season, and then undergo surgical intervention at the end of the season. This study aimed to determine if there was a difference in an athlete’s ability to return-to-sport (RTS) after an episode of shoulder instability between athletes who underwent surgery and those who chose not to have surgery and used non-operative management instead.

What They Did

This study followed twenty high schools in South Carolina for four years and included any athlete who was part of a highschool sports team and experienced a traumatic shoulder instability episode during a game or practice that resulted in time-loss from sport.

The first instability episode was considered the initial encounter. The primary outcome measure was successful RTS, which was defined as the ability to return to the same sport and position, and the ability to complete the following season without an injury recurrence causing time-loss from sport. When an athlete experienced a shoulder instability episode, they were first evaluated by their high-school’s Athletic Trainer. Following this, the athlete’s injury was reviewed by a sports medicine physician or orthopaedic surgeon who confirmed the direction and classification of the instability and prescribed the plan of care (surgical or non-surgical intervention). The surgeon’s recommendation was followed, and then either after surgery or as part of the non-operative management, the athlete participated in exercise-based therapy by either a Physical Therapist, Athletic Trainer, or both. An athlete was cleared to RTS when they met set criteria (painless activity, symmetrical range of motion, 67% external to internal rotation ratio, apprehension test, and body weight loading during functional upper-extremity movement without apprehension).

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What They Found

Overall, there were 129 athletes included in this study; 32 of them underwent surgical intervention, and 97 were managed non-operatively. Of the athletes who were managed nonoperatively:

Practical Takeaways

In this study, there was no difference in RTS outcomes for athletes who were managed operatively vs. nonoperatively for anterior shoulder instability. There was also a similar recurrence rate of about 6% in both groups. Of the 15 patients in the non-operative group who failed to successfully RTS, 11 ended up having surgery with an 82% successful RTS after surgical intervention. This tells us that it may be beneficial to initially prescribe a nonoperative plan of care and then perform stabilisation surgery on athletes who fail to RTS.

Other studies have looked at successful outcomes after non-operatively managed anterior shoulder instability using a primary outcome measure of recurrence (see HERE), and found a 44% success rate in athletes who were managed non-operatively (as opposed to the 85% reported in this study). Since the primary outcome measure in the current study was the ability to RTS and complete a subsequent season without a recurrence causing a time-loss from sport, it may be that the athletes in this study did experience recurrences in instability but were able to cope with them and continue playing in spite of them.

Reviewer’s Comments

“This study utilised a follow-up period of one season after the initial encounter. Indeed, there may be subsequent episodes of instability in high-school athletes beyond the follow-up period of this study. Take, for example, a high school freshman who experiences an episode of shoulder instability. According to the metrics utilised in this study, as long as they are able to play in their sophomore season, then they would be considered to have had a successful outcome. What if that same athlete then goes on to have a recurrence in their junior season which causes them to miss most of the season and, therefore, not be seen by college scouts? Or what if they don’t sustain another instability episode, but is consistently fearful of reinjury and has feelings of instability that cause them to have decreased performance and, therefore, never reaches their potential playing ability?
We can hardly consider these to be successful outcomes, although in this study, an athlete such as this hypothetical example would have been part of the “successful” group. As stated above, it is therefore favourable to make sure that the athlete plays a key role in determining what a successful outcome looks like to them.”

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How do you approach shoulder instability rehabilitation? Let us know below…

The post The success of return-to-sport following anterior shoulder instability treatments appeared first on Science for Sport.

By Owen Walker
Last updated: December 30th, 2023
4 min read

Contents of Research Review

1. Background & Objective
2. What They Did
3. What They Found
4. Practical Takeaways
5. Reviewer’s Comments
6. About the Reviewer
7. Comments

Background & Objective

Despite the increase in ACL injury prevention programmes (IPP’s), there has not been any significant decrease in ACL injuries over the past decade. Correlations have been found between trunk control and some of the known biomechanical risk factors for non-contact ACL injury. However, the current research on trunk kinematics and how they relate to these risk factors is lacking. This study investigated the effect of a 6-week dynamic core stability programme (DCS) on trunk and lower-extremity (LE) biomechanics during both anticipated and unanticipated cutting tasks.

What They Did

Participants were 31 male, collegiate-level football players, at least 18 years old, and were randomised to either the DCS (15) or control group (16). The DCS group performed 3 sessions per week for 6 weeks, in addition to their normal team activities. Each session consisted of 8-10 exercises, 3 sets of 20 reps each, and lasted 10-14 minutes. The exercises were largely static core exercises, though were performed in 3 phases. Phase 1 focused on controlled movements of the trunk, hips, and arms in the cardinal planes. Phase 2 focused on performing the exercises on unstable surfaces (e.g. wobble board or exercise ball). Phase 3 added perturbations to the unstable surfaces, requiring increased dynamic trunk control.

What They Found

The following variables were analysed and compared between groups during anticipated and unanticipated side and crossover cutting drills: kinematics of the trunk, hip, knee, and ankle, internal moments of the hip, knee, and ankle, and ground reaction forces (GRFs). When analysing the between-group differences of the side cutting maneuvers (anticipated), the authors found greater internal hip extensor moments, lower knee valgus and external rotator moments, and lower posterior GRFs in the DCS group vs. the control group. When analysing the crossover cutting maneuver, they found lower posterior GRFs during both anticipated and unanticipated tasks, as well as greater ankle DF during stance phase in the DCS group after the intervention.

Practical Takeaways

Unfortunately, this study concluded that a DCS programme did not have any significant effect on trunk kinematics. It did, however, demonstrate significant improvement in LE kinematics in anticipated cutting tasks, which can reduce the risk of ACL injury in more predictable situations on the field.

Previous research performed on trunk mechanics during cutting and its correlation with ACL injury risk demonstrates that trunk side bend and rotation in the direction towards which the athlete plans to cut is associated with increased knee valgus and increased risk of ACL injury. Therefore, it may be more beneficial to investigate the utility of a programme that directly targets trunk mechanics vs. just dynamic core control exercises.

It must also be remembered that the cohort studied here was both small and relatively homogenous, in that it was all young, male, elite football players. This group of athletes may very well have had sufficient dynamic core control prior to the study.

These results do not mean that coaches and clinicians should not include dynamic core stability exercises in their training. In fact, the findings of decreased posterior GRFs, increased internal hip extensor moments, decreased internal knee valgus, and external rotator moments all serve to reduce stress on the ACL. Though these were found in anticipated cutting only, there are still a good amount of predicted cutting movements that occur during sport along with the unanticipated movements. Therefore, this training is not futile.

Reviewer’s Comments

“I feel that the potential benefits of this training may be somewhat undermined in this study due to its homogenous cohort, as well as the possibility that the exercises included may not have been challenging enough for these athletes. Dynamic core stability, particularly while jumping and cutting, are extremely important in maintaining good LE alignment and good landing technique, both of which are critical for reducing non-contact ACL injury risk. Knowing this, it is appropriate and important to include this type of training with your athletes and patients, as there will surely be carry over into game-time situations.

Perhaps where the research can go further is by investigating the additional impact of perturbations to the athlete while he/she is both in the air during a jump or in the midst of cutting/changing direction. Similar data could be collected, but the challenge and carry over to high-level sport may be greater. Overall, I think the message to coaches and clinicians is to meet your patient or athlete where they are, and challenge them appropriately by utilising dynamic core stability drills and ideally incorporating those movements into sportspecific activities.”

Want to learn more?
Then check these out…

Read this article
Read this article
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Read this infographic

The full study can be read here.

The post Core stability programmes: can they improve cutting maneuvers and reduce injury risk? appeared first on Science for Sport.

Contents

1. Background & Objective
2. What They Did
3. What They Found
4. Practical Takeaways
5. Reviewer’s Comments
6. About the Reviewer
7. Comments

Background & Objective

The purpose of this review was to examine the effects of inter-limb asymmetries (i.e. differences between limbs) and their impact on physical (e.g. running and jumping) and sport-specific performance (e.g. swimming, kicking, and cycling).

What They Did

In a classic systematic review fashion, the researchers conducted a preliminary search of Medline and SPORT Discus to locate published articles related to inter-limb asymmetries and physical performance. After the filtration process, 18 studies met the inclusion-exclusion criteria and were included in this review.

What They Found

The results from this review suggest that inter-limb asymmetries in strength may be detrimental to jumping, kicking and cycling performance. Given the lack of available evidence, it is unclear whether jumping-based asymmetries have any effect on change of direction speed. Again, when assessing other elements such as anthropometry (e.g. muscle size), sprint speed, and dynamic balance, the results from various studies are very mixed.

Further research, including randomised control trials – whereby training interventions which focus on increasing asymmetries or decreasing asymmetries and their effects on performance are administered – should be a focal point for improving our understanding of this topic.

Practical Takeaways

Current arbitrary guidelines for between-limb performances are often thought to ideally be less than 10 % of one another. For example, if an athlete jumps 40 cm in a single-leg countermovement jump, but only 32cm using their left leg, this would indicate an inter-limb asymmetry of 80 % (32 / 40 * 100 = 80). So, the question here would be: should we attempt to reduce this asymmetry?
Some studies have shown that kicking accuracy and resultant ball speed are negatively affected by larger asymmetries, suggesting that reducing the asymmetry ‘may’ improve kicking performance. However, in my opinion, attempting to measure a complex skill such as kicking a ball and relating it to limb strength is always going to be problematic. Athletes are often better at kicking with their dominant leg due to several neurophysiological adaptations/skills which are specific to that movement (e.g. intra-musculature coordination and the magnitude and direction of force production). So to me, a score on a balance, or strength test, will have little validity with kicking a ball.

With regards to return-to-play parameters (e.g. ACL rehabilitation), I believe the context is very different, and I would most certainly be looking for a base level of symmetry in things such as balance, strength and power. And although there is minimal research supporting it, I believe symmetry of less than 10 % is an acceptable range, in most cases.

Reviewer’s Comments

“Although the findings of this study were not particularly sexy, it does provide you with a clear understanding of what we currently know and don’t know, about inter-limb asymmetries. For example, it’s not uncommon for a rugby strength and conditioning coach to determine jump performances of both the right and left leg. If the coach observes a significant right vs. left leg difference (i.e. inter-limb asymmetry), do they concern themselves about reducing this asymmetry? And if so, what is an ‘acceptable’ level of asymmetry (e.g. <10 % or >< 20 %)?
Well, that was the exact aim of this review paper, and the results really are a back-and-forth debate with no clear answer, at least for now. In certain circumstances, for example, ACL rehabilitation, I personally see great merit in gaining as much symmetry as possible for some basic parameters (e.g. isokinetic strength, balance, and power). For example, if an athlete can’t perform simple tasks such as a Y-Balance test with an acceptable degree of symmetry, what sort of risk are they at if they’re required to perform a highly-coordinated task – combining both speed and force – such as jumping and landing on one leg?”

Want to learn more?

Watch this video
Read this article

The full study can be read here.

The post Asymmetry between limbs: Does it really matter? appeared first on Science for Sport.

By Antonio Robustelli & Andreas Beck
24th April 2018 | 4 min read

Original article by Antonio Robustelli: https://www.omni-athlete.com/single-post/hamstring-part-5-andreas-beck

Contents of Blog Post

1. Introduction to Andreas
2. A comprehensive performance program
3. Return to play protocol
4. Speed training
5. Eccentric training
6. In-season monitoring
7. Weight-bearing and non-weight-bearing training
8. About the Authors
9. Comments

Introduction to Andreas

AR: Andreas, thank you for being part of this hamstring management series. Can you explain how your role has evolved over time and how you actually manage all the aspects related to performance and rehab at Borussia Dortmund?

Andreas Beck: I’m working in professional football since 2007. Before that, I studied sports science and sports medicine in Frankfurt am Main. While studying, I worked in the fitness industry as a coach: I had my own business as a personal trainer and provided performance diagnostics for clubs. I also worked as a rehab specialist in a physiotherapy facility.

My original goal at that time was to stay at the University to get my PhD and doing more training-related research. Then I got an offer from a football club to join them as an S&C Coach in 2007. For five years I did all the jobs alone: gym work, data collection, individual conditioning, and field-based work with the team. Even testing and education for the Academy. This was all before I had a family.

I was allowed to do all the mistakes which nowadays would lead to being fired. There was no money, no fancy equipment and no high expectations for my position: I could be creative and try out a lot of ideas and evolve as a person as well as a coach.

When Borussia Dortmund offered me a job I had no doubt for me that this was the next necessary step in my career. I joined a team of three coaches and Dr Andreas Schlumberger, currently Head of Medicine at Borussia Mönchengladbach, was the head of our Department. I did a lot of field-based work with the team, I travelled with them and I worked on an individual basis too.

From time to time I did some rehabilitation work, which was the field of expertise of Dr Schlumberger. When Schlumberger left the club together with the head coach (Jurgen Klopp), the new Head Coach Thomas Tuchel brought an S&C coach with him who became the head of S&C: he started doing all the field-based work then I switched my main duties toward rehab and individual training for two years.

Starting in summer 2017, I served as the Head of S&C; I’m now working under my 8th head coach, I have worked in both First and Second Division, I went multiple times with the team to the Cup final and we played Champions and Europa League with the climax in the UCL Final in London 2013.

In my current role besides the work as an S&C coach, I collect as much information as possible: medical data, GPS tracking, well-being data, and game minutes in order to generate a holistic overview of the team and players to help the Head Coach to make smarter decisions. Overall control of training load and effective management of the training week are my main focus in preventing musculoskeletal injuries.

A comprehensive performance program

AR: Hamstrings injury still seems to have a large impact on football players. Do you think there is still the need to emphasise hamstrings training over a more comprehensive performance program? What is your approach in pre-season and during the season?

Andreas Beck: I do not think so, but a comprehensive program should have a focus on hamstring health. The program should have the goal to build robust and resilient players. In my opinion, the management of workload has the most important impact on hamstring injury prevention: we include eccentric and isometric hamstring exercises for the whole team throughout the season.

During pre-season, we start with lower-intensity bodyweight hamstring exercises into the warm-up then progress to added-weight exercises in strength/corrective sessions on a regular basis to create a habit (repeated bout effect).

These exercises are programmed along with more general posterior chain work (unilateral and bilateral).

This is the general idea but all our performance programs and individual plans depend on the context: how is the training and game schedule? There is the possibility of implementing exercises with the necessary protective intensity? Is the player compliant?

Return to play protocol

AR: Most performance and rehab professionals don’t make a proper distinction between training for hamstrings health and training for hamstrings rehab. The different situation in muscle physiology between a previously injured and a non-injured athlete leads to different methods and training variables. How do you manage the rehab process and what baseline testing and metrics you use for return-to-play decisions?

Andreas Beck: Hamstrings are a self-limiting muscle group. The RTP Protocol is player-led and it consists of different phases.

Phase 1 is passed by performing certain exit criteria completely symptom-free.

For running (Phase 2) the player should present the following:

– no ADL problems

– no pain on stretching and contraction tests

– proficiency in jumping with proper push-off and landing over a 40cm square

In our athlete database, we store data which help us with the RTP decision (jump heights, MAS, vmax, MVC). At the end of the RTP process (Phase 4) the player has to demonstrate for example 95% of his vmax to enter Team training.

Speed training

AR: An holistic approach to hamstrings training seems to be supported by some recent research as well as what we see in daily practice. How important is proper speed and coordination training in the hamstrings conditioning process?

Andreas Beck: In my opinion, it is very important. Besides the fact that smart and good training should build robust and resilient players, in a holistic view it is worth focusing on high-speed running since this is one of the situations where a lot of hamstring injuries happen.

In our programs we try to target this through overspeed running with a long tube: the player accelerates over a 35 m distance by letting himself pull in from the tube. He is instructed to follow the tube and make the run look like 100% while it feels like 80%. At the end of the drill, the player will have performed 5-8 steps at maximum velocity. He is instructed not to brake all of a sudden and he should achieve 95% of his maximum speed. Then we use GPS to see if the player hit its personal maximal velocity.

We use overspeed running with the tube as it allows the player to run at 100 % while feeling like 80 %: this gives us the opportunity to focus on movement, positioning, joint velocities etc.

This exercise occurs in the part of the session where isometric, concentric and particular eccentric exercises in knee and hip-dominant versions are also performed.

Eccentric training

AR: Eccentric strength and fascicle length are two fundamental parameters related to the risk of hamstrings injuries. Nordic exercise as well as flywheel eccentric can have their place in a training plan but overemphasising a single exercise or method is a big problem in professional sport. What is your opinion about the way eccentric exercises are being used today?

Andreas Beck: In my opinion, eccentrics stands for a group of exercises where the load is lowered in a controlled manner. There is no prescribed intensity. It is supramaximal or just a breakdown of a given load til it is stopped with an isometric contraction like in flywheel training. The adaptations will differ depending on the intensity at which the exercise is performed.

I don’t know how other teams are implementing eccentric exercises in their routine but I think it is always context-specific: can players handle the initial DOMS? Since adaptations (both mechanical and neural) get lost if you don’t keep doing the exercises on a regular basis, it is essential to find a place in the weekly training schedule. Are the players compliant and motivated enough to force themselves to train with a sufficient intensity?

In-season monitoring

AR: Technology application is growing today and professional teams are starting to invest in high-end equipment to best assist the health of the players. Neuromuscular diagnostics systems as well as eccentric strength asymmetry testing are growing in popularity both in USA and Europe. What is your approach to monitoring hamstrings condition during the season?

Andreas Beck: In my opinion, the most important element is a regular physio check. We also group together the players who are at high risk of a hamstring injury: these are pre-injured players, relatively fast players and those who demonstrate asymmetries and we monitor them very closely.

I believe in personal relationships so I’m trying to talk as much as possible with the players. Diagnostic systems are nice to have but you need to use them; I`ve seen a lot of devices bought by clubs just to demonstrate that they are up to date. The good thing about those systems is that they are motivating because players like numbers so they can help to motivate players to train at the expected intensity.

Weight-bearing and non-weight-bearing training

AR: The last topic I want to address is the difference between weight-bearing and non-weight-bearing exercises for hamstrings function. Muscle activation as well as timing and coordination are highly influenced by foot strike dynamics and overall foot/ankle function: what is your opinion about the ratio between weigh-bearing and non-weight-bearing hamstrings exercises in a specific training program?

Andreas Beck: I think the ratio in our program is about 1:1. Our exercise selection is driven by what we think is necessary and what we think can be as much effective as possible in terms of prevention, strength development and individual needs. We start with a circuit in the gym with the first session of the week where we are going to address stability, mobility and coordination: about 16 exercises are performed for one or two rounds (10-17 min duration).

An example of a non-weight-bearing or open chain exercise regarding hamstring function and their agonists is what we call the “Askling Hip lift + Hüftflex”; it is a single leg bridge on a foam roller with complete hip extension and slight knee flexion. The contralateral leg is straight and is performing a rapid hip flexion like in the Askling H-Test.

An example of a weight-bearing exercise where we target some intermuscular coordination would be our “Bosch Sprintposition” exercise; here we ask the player to take a quick step over a Bosu ball and to catch himself with the other leg on the wall in an optimal sprint position. The player is instructed to be stiff in the ankle and transfer the power through the whole body while just staying on the front of his foot.

We expect that the instability of the Bosu ball forces the ankle with a feed-forward mechanism to activate the stabilisers before the contact. Since we consider ankle, hip and pelvis positions to be very important in a hamstring injury prevention program, this is an exercise where we target the coordination of the leg axis on a low-intensity level.

The post Hamstring Training and Injury Management in Team Sports: Conversation with Andreas Beck appeared first on Science for Sport.

Your weekly research review

By Owen Walker
Last updated: May 25th, 2023
4 min read

Contents of Research Review

1. Background & Objective
2. What They Did
3. What They Found
4. Practical Takeaways
5. Reviewer’s Comments
6. About the Reviewer
7. Comments

Background & Objective

Timely recognition of a concussion and appropriate removal from play is essential to prevent further injury and/or prolonged symptoms. Accurate detection is still somewhat tricky, as concussions can have diverse symptom presentations. Assessments such as the SCAT-3 and SCAT-5 have been instrumental in improving detection, though proper interpretation of their results could benefit from greater standardisation. This study aimed to describe day-of-injury performance on the SCAT-3, and to determine the ability of both pre-injury individual SCAT-3 baseline scores and normative reference values to detect acute deficits of concussion.

What They Did

The authors reviewed day-of-injury SCAT-3 (see link to PDF below) and Standardized Assessment of Concussion (SAC) results from the Finnish Ice Hockey league between the 2013-2016 seasons. Both league normative data and a large test-retest sample of uninjured players were used to calculate cut-off scores for abnormal performance on the SCAT-3. To evaluate the two interpretation methods (comparing day-of-injury scores to individual baselines or to reference values), they chose a 10th percentile cut-off (they accepted up to a 10% false-positive rate on each component of the SCAT-3). They also calculated receiver operating characteristic (ROC) curves to examine accuracy of testing for injured and non-injured athletes.

What They Found

Post-injury symptom number and severity and M-BESS errors were significantly greater, while total SAC scores were significantly lower on day-of-injury compared to normative values and individual baseline scores. The ROC curves revealed high levels of accuracy for symptom score and severity in distinguishing between concussed and non-injured players. However, accuracy was poor with the M-BESS, SAC score, and tandem gait.

Regarding the SAC subtests, orientation appears to help predict injury, as most athletes (91%) had perfect scores at baseline, and 26% scored a 4 or lower following concussion. Immediate memory, concentration, and delayed recall were not reliable indicators. As for the M-BESS, any errors in the double-leg stance subtest raises suspicion of injury. For single-leg stance, greater than 3 errors raises suspicion, and for the tandem stance subtest, greater than 4 errors raises suspicion.

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Practical Takeaways

One of the major strengths of this study is that it provides us with a better understanding of which aspects of concussion testing hold greater weight and predictive accuracy than others. It takes some well supported objective measures and teases out some of the ambiguity in their interpretation. It shows us that symptoms are truly the most sensitive SCAT-3 component, though relying on symptoms alone to determine a diagnosis of concussion is not recommended. It demonstrates that changes in orientation and in M-BESS subtests of single- and double-leg balance have high accuracy in detecting concussion.

The authors also acknowledge some limitations to this study. First, the participants were a somewhat homogeneous (similar) group, as they were all Finnish ice hockey players. Second, some of the symptoms of concussion overlap with other diagnoses, which must be considered in the overall assessment. Third, it can be assumed that not all incidences of concussion were reported. Lastly, the baseline-adjusted postinjury scores could be misleading in those athletes that reported high levels of symptoms to begin with at baseline.

Reviewer’s Comments

“Tools such as the SCAT are incredibly helpful in objectively measuring and assessing concussion (see reference below), but taking a score change from baseline or normative data and determining that it is significant and indicative of concussion on its own can result in either a false-positive or a missed diagnosis. We need a more standardised view and use of this and other assessment tools. This article does a very good job of reviewing (in depth) the components of the SAC and SCAT-3, and reiterating the importance of utilising both normative and individual baseline test data (when possible) in interpreting results and arriving at a diagnosis.

I also found it interesting that (and I agree with) the authors’ opinion that we need further research investigating prolonged return-toplay times. They speculate that perhaps, if we can identify certain clinical symptoms that appear to be correlated with prolonged returnto-play, that we can better determine prognosis initially and better educate the athletes on their course of post-injury care. Included in the references is the link to a helpful podcast regarding how we can assess and manage athletes to the best of our current knowledge.”

Want to learn more?
Then check these out…

Watch this video
Read this article
Read this article

The full study can be read

here.

Want more research reviews like this?

Every coach understands the importance of staying up-to-date with the latest sports performance research like this, but none have the time, energy, or even enjoys spending hours upon hours searching through PubMed and other academic journals. Instead, your precious time is better-spent coaching, programming, and managing all the other more important aspects of your job.

The solution…

The Performance Digest
The Performance Digest is a monthly summary of the latest sports performance research reviewed by our team of hand-selected experts. We sift through the 1,000+ studies published in the realms of sports performance every, single month and review only those which are important to you. Each monthly issues contains 19 research reviews in all of the following disciplines:

This comprehensive topic base ensures you’re constantly expanding your knowledge and accelerating your career as quickly as humanly possible. The reviews are also hyper-focused, 1-page summaries, meaning there’s no jargon or wasted time. We cut right to the chase and tell you what you need to know so you can get back to coaching.

Join the thousands of other coaches who read it every, single month. Click here to grab your FREE copy…

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The post Sport concussion assessment tools: How well do they work? appeared first on Science for Sport.

1. Summary
2. Why design is important with infographics
3. Can infographics help educate people?
4. Can infographics make learning fun and engaging?
5. Can infographics help sports coaching?
6. Conclusion

Summary

Over the past few years, infographic production and usage have grown drastically. This is because they are one of the most preferential learning mediums available [1]. Coaches and athletes seem to be using them for their own education now more than ever. It’s hard to say exactly why infographics are so popular, but theory [1] suggests it is because of the following reasons:

• Humans are visual animals
• Humans have shorter attention spans thanks to smartphones
• Humans absorb information faster with corresponding graphics
• Humans easily forget what we’ve read but remember what we’ve seen
• Humans tend to be triggered emotionally by images

Since we moved out of the ‘Industrial Age’, into the ‘Information Age’, and now into the so-called ‘Digital Age’, we’re immersed in information virtually 24/7 – there’s practically no escaping it. This has led to the suggestion that our attention span has reduced from 12 seconds in the year 2000 down to eight seconds in 2013 (Figure 1), however, there is no legitimate evidence to support this assumption.

Regardless, it’s probably fair to say it’s becoming increasingly harder to engage a person’s attention due to the sheer volume of stimuli they’re exposed to every day. This is partly why infographics have begun to dominate how we educate both ourselves and our athletes. Put simply, infographics enhance coaching because:

1. Beautifully designed (for the most part)
2. They cut out the jargon and make complex things easy to understand
3. They make learning fun and engaging

Why design is important with infographics

For the majority of infographics that wind their way onto our social media feeds, they’re typically very well designed and contain powerful content – hence why the algorithms show them to us because they managed to generate engagement. This is great, and makes consuming tough information (e.g. research and data) much easier to learn.

Have a look at these elegantly designed data by @beautifulnews on Instagram.

Can infographics help educate people?

Due to the limited space available, infographics demand that virtually all of the jargon is completely cut out. This can be great as it leaves us with the truly important pieces we need to consume. This is something we pride ourselves on here at Science for Sport and is actually at the heart of our mission statement. We want to provide coaches with trusted and easy-to-understand sports science information.

However, this is a dangerous double-edged sword and infographics can be at the heart of it.

Single-study infographics are extremely dangerous…

Whilst we will admit that we’ve produced some single-study infographics in the past, it’s something we decided to stamp out entirely.

Let me explain…

Not all research is created equal. Some research is great, unbiased, and has robust methodologies. Others, unfortunately, do not and can even be funded by self-interested organisations. This can, therefore, become extremely problematic when people are producing single-study infographics that are biased, poorly controlled, self-funded, and the list goes on.

Here’s an example of a single-study infographic…

In addition, when it comes to single-study infographics, they don’t give a balanced understanding of the whole picture. For example, study A may have found X results but study B may have found Y. This means when viewing single-study infographics, they’re only really showing apples versus oranges and not gaining a full appreciation of the robustness of the studies.

If the infographic is created using compounded information from a variety of research, a meta-analysis, or a systematic review, then there is a higher likelihood that the information is balanced and shows the bigger picture.

So, the take-home message here?

Be very cautious if trying to learn from single-study infographics and that’s why we’ve completely moved away from creating them.

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Can infographics make learning fun and engaging?

Coaches, athletes, and parents alike all love infographics. And rightly so, as they make learning both fun and engaging. Who would’ve known that it could be so engaging to learn about the importance of sleep for performance (Figure 4) and practical sleep strategy tips for athletes (Figure 5).

As a coach, it’s your job to ensure your athletes are educated by trustworthy, high-quality information. This can be tough, however, due to the amount of inaccurate information flying around social media.

This makes it extremely important to:

1. Teach your athletes to develop their own ‘bullshit detectors’
2. Guide them to quality information sources

Can infographics help sports coaching?

Our primary goal as coaches is to provide the best possible service we can to our athletes, but with the modern complexities of life (e.g. time availability, financial management and work-life balance), it can feel like this is becoming increasingly more difficult and frustrating.

Plain and simple, infographics help coaches better serve their athletes.

Here’s why…

Because of the concise nature of infographics, they help to educate both coaches and athletes on a topic in a very short timeframe. This enables the coaches to do all of the following:

• Reduce the amount of time they spend researching and learning about new topics, and thus, improve their overall learning efficacy (i.e. learning power).
• Because of the increase in learning efficiency, coaches have more time to direct towards other things such as: writing better training programmes, spending more one-to-one time with their athletes, freeing up more time to spend with family and friends, and even acquiring new clients/athletes.

Conclusion

Infographic popularity is on the rise and they show no sign of slowing down. They’re fantastic for coaches in the busy modern world where we’re drowned with information every single day and just need to cut through all the crap out there and get trustworthy and concise summaries. Infographics enable coaches to multiply their learning efficiency which, therefore, enables them to spend more time doing things they love, such as hands-on coaching and/or enjoy a better work-life balance.

The post 3 ways infographics can enhance your coaching and save you time appeared first on Science for Sport.

Contents

1. Background & Objective
2. What They Did
3. What They Found
4. Practical Takeaways
5. Reviewer’s Comments
6. About the Reviewer
7. Comments

Background & Objective

Post-activation potentiation (PAP) is a phenomenon in which muscular performance is enhanced after prior contraction. It has been shown to increase the subsequent rate of force development (RFD) in the muscle. While many studies have assessed the effect of PAP on linear speed, there is a need to synthesise all of this data in order to come up with practical recommendations for the strength and conditioning coach. There is also limited knowledge of the effect of PAP on change of direction (COD) speed. Therefore, this study reviewed the current literature on the PAP response for both linear and COD speed.

What They Did

The authors completed a narrative literature review on the effect of PAP on linear and COD speed, with a focus on the practical applications of these results. They also conducted a brief meta-analysis of the available literature regarding PAP and linear speed. Where appropriate, percentage changes and magnitude-based inferences (as shown by effect sizes) were documented. Effect sizes were calculated for those data whose mean standard deviation (SD) values were presented numerically within the manuscript.

What They Found

PAP and linear speed
This review suggests that linear speed can be potentiated by a strength-based conditioning activity (CA) such as a back squat (using loads of 60-90 % one repetition maximum (1RM)), or a plyometric-based CA such as alternate leg bounding. It is important to note that studies have shown a large degree of individual variation in how much linear speed can be potentiated. There is also a large variance in the methodology used in these studies (different exercises, reps/intensities, time periods between CA and performance).

PAP and COD speed
There is far less research on the effect of PAP on COD speed (only 2 studies to date), however, preliminary investigations seem promising. Ultimately, more research is needed before definitive conclusions and practical applications can be more accurately provided

Practical Takeaways

One of the biggest takeaways for strength and conditioning coaches from this literature review is that there is a huge variance in responses between individuals using PAP. Therefore, prescribing blanket PAP methods for all athletes will not optimise results across the board. It is crucial for the strength coach to measure individual responses to different protocols and see how the athlete responds. The strength coach should experiment with different rest times between the CA and speed/ COD task, different exercises (e.g. bilateral, unilateral, knee-dominant, hip-dominant, etc), and different intensities (60-95 % 1RM). It is only after experimenting with this that the strength coach will know what works best for each individual.

Furthermore, while it appears that the optimal rest period (on average) between the CA and subsequent performance is around 6-7 minutes, in a practical setting, time constraints will likely not allow for you to wait this long between activities. One way to at least ensure a couple of minutes between the CA and subsequent task is to place a low-level “filler” exercise between the two. For example heavy back squat > hip mobility drill for 2 min > depth jump. While this likely won’t maximise the PAP effect, it will at least allow for better results than moving straight from one to the other, when acute fatigue may impair performance.

Finally, PAP work doesn’t have to be confined to the gym. On the field, doing alternate leg bounds as part of your warm-up before maximal sprinting may help enhance subsequent sprint performance. For example, the strength and conditioning coach might get the athletes warm, then do some bounds followed by dynamic stretches (to allow for time between CA and sprinting), and then proceed to maximal sprints.

Reviewer’s Comments

“While PAP is certainly a fascinating topic, it is important to remember that things like PAP are the 1-2 %, or the so-called “icing on the cake” in a programme. Do NOT base your strength programming around maximising PAP. Base your programming around getting athletes stronger, more robust/resilient, and more powerful. Furthermore, research has shown that stronger/more advanced athletes are the ones who see the best results from PAP anyway. Because of this, I personally would not recommend worrying about PAP unless you are working with more advanced athletes who can at least squat 1.5 x bodyweight. Before that point, there are more important things to focus on.

On a different note, it is interesting to see the lack of studies on the effect of PAP on COD speed. It would be great to see research on whether a heavy lateral sled drag or lateral bound could be used to potentiate COD performance in the near future!”

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