• 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

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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.

• Is zone two cardio training effective?
• Mouth rinsing may improve RDL performance
• New sports are competing for a spot in the Olympics

Is zone two cardio training effective?

In a recent YouTube video, Matt Casturo provided an insightful and instructive analysis of zone two cardio training, a topic that is often misunderstood. Zone two, which falls on the lower end of the five heart rate zones, is commonly referred to as “base training”. Casturo explains that zone two is characterised by heart rates that range between 60% and 70% of an individual’s maximum heart rate. To determine one’s maximum heart rate, Casturo recommends utilising the Bruce protocol, although he recognizes that using the formula 220 minus one’s age is simpler, albeit less precise.

Casturo acknowledges and addresses several misconceptions and challenges associated with zone two training. One significant problem with zone two training is that it can be difficult to run at a slow enough pace to maintain a heart rate within zone two. To address this issue, Casturo recommends incorporating walking periods into training routines, which can prevent the heart rate from exceeding zone two.

Another common misconception about zone two cardio training is that it is ineffective to train at such a low heart rate. However, Casturo discusses compelling research comparing Boston Marathon qualifiers and non-qualifiers. The findings suggest that qualifiers trained at low intensity for 77% to 84% of their overall training runs, while non-qualifiers trained at low intensity for only 36% to 43% of their training runs. Training at lower intensities allowed qualifiers to accumulate more training volume than non-qualifiers. Specifically, qualifiers ran an average of 40 to 46 miles per week, while non-qualifiers ran significantly fewer miles per week (23 to 35 miles).

Casturo concludes his video by guiding how to program zone two training and offering three program examples. For those interested in enhancing their aerobic conditioning or seeking to learn more about zone two cardio training, Casturo’s video is highly recommended.

Mouth rinsing may improve RDL performance

The topic of mouth rinsing for endurance performance has long been a subject of debate in the scientific community. Recently, however, there has been a substantial online discussion regarding the effectiveness of mouth rinsing for strength and power performance. The present debate was sparked by a study that found mouth rinsing to improve the performance of the Romanian Deadlift (RDL).

The study involved participants performing five sets of six reps of RDLs after mouth rinsing with a 6.6% maltodextrin carbohydrate solution and a placebo solution containing no carbohydrates. The results indicated that when participants rinsed their mouths with the carbohydrate solution, it subsequently improved the concentric and eccentric peak power of their RDLs.

While this research is promising and opens up a new potential avenue for mouth rinsing, the study had one significant limitation. The researchers failed to measure the amount of mouth rinse solution that was spat out. As a result, participants may have ingested some carbohydrates from the solution instead of merely rinsing their mouths. However, any potentially swallowed amounts should only have negligible effects on the study results.

While the results appear promising, much more research is needed before we start mouth rinsing before our RDLs in the gym!

New sports are competing for a spot in the Olympics

BBC Sport recently published an informative article regarding the inclusion of new sports in the Olympic Games. The piece provided a comprehensive overview of the logistics involved in the rigorous application process and highlighted the rapid rise in popularity of these sports. The article acknowledged the successful inclusion of new sports such as skateboarding and sport climbing in the Tokyo Olympics.

Flying disc disciplines such as disc golf and Ultimate have garnered a significant following, with an estimated 10 million players worldwide. The Chinese Flying Disc Administrative Committee reported that the new Chinese Ultimate League attracted an incredible TV audience of 1.6 billion in 2023. Teqball, a sport that combines table tennis and foot volleyball, was first showcased in 2016, and famous footballers such as Ronaldinho have participated in Teqball competitions. Dodgeball, with an estimated 67 million players globally, is another sport aspiring to be included in the Olympics.

While it may take several years for a sport to be accepted as part of the Olympics, the article highlights the emergence of new sports that could challenge and potentially replace traditional sports. As such, strength and conditioning coaches, sports nutritionists, physiotherapists, and sports psychologists must be aware of the emerging popularity of these new sports. Who knows a lot of professionals may end up working in these sports in the coming decades!

I highly recommend checking out this article which gives a glimpse into what the future Olympic games may look like. It’s a fascinating read!

From us this week:

>> New course: Hydrotherapy
>> New podcast: How Just 100g Of Resistance Can Change The Sprinting World
>> New infographic: How Fast Should You Perform The Eccentric When Jumping
>> New article: These Are The Best Open & Closed Trap Bars In 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 Zone Two Cardio: THE TRUTH! appeared first on Science for Sport.

• Four training methods elite athletes use
• External focus of attention in lower limb strength tasks for elite athletes
• How many calories do tennis players burn per day?

Four training methods elite athletes use

Matt Casturo from the Movement System is back with a new video. In it, he shares his experience “coaching thousands of athletes over the last ten years” and discusses “four training methods elite athletes use that you might not know about”.

The following are the four training methods:

1. Low-level plyometrics: Casturo suggests that athletes should spend at least five to ten minutes every other day performing low-level hops and skips. These exercises prepare the joints, muscles and tendons for more intense athletic movements. Additionally, becoming smooth and rhythmic in low-level plyometrics can help reduce the risk of injury to the foot, ankle and knee.
2. Overcoming isometrics: This method involves trying to move an immovable object, such as placing a barbell in an unmovable position in a rack but attempting to move it. Casturo believes that this method allows for maximum force production with relatively low fatigue. When coaching these, he uses a three-second build-up and a three-second maximal isometric hold.
3. Dynamic effort lifting: This method involves lifting a lighter weight and performing the concentric part of the lift as fast as possible. Casturo recommends various percentages of 1RM that athletes can use to benefit from this method. He believes that this method is extremely beneficial for power development and that it can potentially aid athlete longevity.
4. Zone two cardio: This method involves performing a cardiovascular activity at 60-70% of maximum heart rate. Casturo believes that zone two cardio builds true aerobic adaptations and provides insight into how to program dedicated zone two cardio training sessions or how to incorporate it into sport skill training sessions.

Watch the video for a more detailed explanation of the four training methods recommended by Casturo. It is an excellent resource that can benefit a vast majority of athletes.

External focus of attention in lower limb strength tasks for elite athletes

It is widely accepted that when it comes to focus of attention, an external focus is better than an internal focus. For strength performance, an external focus of attention is also considered best practice. (By the way, in my Master’s thesis, I studied focus of attention in the context of the Countermovement Jump!)

However, a recent systematic review has created some uncertainty. This review examined the focus of attention in athletes during lower limb strength tasks. Although almost 300 studies were evaluated, only 15 met the inclusion criteria. Out of these, only two studies showed that an external focus of attention was advantageous for lower limb strength tasks among athletes.

While this systematic review does not contradict existing research on the focus of attention and strength performance, it highlights the limited research available for elite athletes. If you work with elite athletes and are interested in attentional focus for lower limb strength performance, this presents a great opportunity for further research. More research in a professional setting can only lead to better development of coaches and athletes.

How many calories do Tennis players burn per day?

Tennis is a sport that demands a lot of energy expenditure from players. A recent study investigated the energy demands of elite male and female tennis players, revealing some interesting findings.

Elite male tennis players were monitored for 26 days, comprising of 33 tennis training sessions, while female tennis players were monitored for 43 days and 58 tennis training sessions. The study found that male players burned an average of just over 4,700 calories per day, with an average of 10 calories burned per minute during training sessions. On the other hand, female players had a lower average energy expenditure of 3,639 calories per day, burning an average of 7.6 calories per minute during training.

These findings highlight the importance of proper nutritional planning to help tennis players recover and prepare for their rigorous training sessions. Burning almost 5,000 calories per day requires a lot of refuelling! It’s also worth noting that nutritional planning should be tailored individually to each player, as the range of total daily energy expenditure varied between players in the study.

If you work with tennis players, this study is a valuable reference for monitoring their energy expenditure and guiding their nutritional planning.

From us this week:

>> New course: Emotional Intelligence
>> New podcast: Should You Train Through Pain?
>> New infographic: Differences In Training Load In 1st Team And U23 Players From The English Premier League
>> New article: 15 Best Barbells For Home Gyms

Access to a growing library of sports science courses

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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.

Get instant access when you join today on a 7-day free trial.

The post Training Methods of Elite Athletes appeared first on Science for Sport.

• Developing the foot and ankle complex
• The effect of caffeine timing on muscle reactivity
• Keep a golf ball in your freezer for strong feet!

Developing the foot and ankle complex

Chris Barnard, a well-known figure in the athletic community, recently uploaded a thought-provoking video on YouTube. In the video, he talks about the “missing piece or holy grail of performance development in athletes”, which he believes is the development of the foot and ankle complex. According to Barnard, coaches often struggle in this area, making it a crucial aspect of athletic performance that needs more attention.

Barnard emphasises the importance of building tendon stiffness and elastic strength qualities in the foot and ankle. He suggests that coaches should incorporate low-level plyometric exercises such as pogo hops that isolate the foot and ankle into their training sessions. Barnard also discusses some of the pogo hop series he uses before his sessions depending on the session’s goal.

Barnard advises that coaches should not neglect strengthening exercises for ankle plantar and dorsiflexion. He warns that performing only pogo hops may lead to injuries like shin splints if strength in this region is undeveloped. Therefore, Barnard recommends his athletes walk back on their heels after performing a pogo hop exercise to strengthen the tibialis anterior.

In conclusion, Barnard’s video provides valuable insights into the foot and ankle complex’s development, which is often overlooked by coaches. With Barnard’s practical recommendations, coaches can effectively program for the foot and ankle complex and intensify their programs.

The effect of caffeine timing on muscle reactivity

A new study on the effects of caffeine on muscle contraction timing was published recently. This study was unique because it measured the direct impact of caffeine on muscle fibers using tensiomyography, instead of focusing solely on the effects of caffeine on the nervous system.

Forty-two male athletes were given 6 mg/kg body weight of caffeine. Tensiomyography measurements were taken of the athletes’ gastrocnemius (calf) muscle before caffeine consumption, 30 minutes after caffeine consumption, and 60 minutes after caffeine consumption. The results showed caffeine consumption increased muscle contraction speed and reduced contraction delay time. However, the study found that consuming caffeine 30 minutes before performance was more effective than consuming caffeine 60 minutes prior.

This study suggests that athletes who require improved muscle performance may benefit from consuming caffeine 30 minutes before performance. The results indicate that improved muscle contraction time and reduced contraction delay can potentially aid athletic performance.

Keep a golf ball in your freezer for strong feet!

Foot strength seemed to be a hot topic last week! Matt Casturo of the Movement System shared a cool YouTube short video on a foot strength hack! Casturo suggests that keeping a golf or lacrosse ball in the freezer can help you build and maintain strong, healthy feet. While he emphasizes the benefits of using heavy loads to build the plantar fascia in the feet, a golf ball can be just as effective!

According to Casturo, rolling your foot over a golf ball placed on the ground can significantly reduce the risk of injury. He claims that spending just a few minutes each day on foot rolling movements “can decrease your injury risk by up to 2.4 times”. The study referred to by Casturo to support this video can be found here.

This video is an excellent example of how a simple hack can help to increase foot strength and reduce the risk of injury. However, it is worth mentioning that the video failed to describe why the golf ball should be stored in the freezer! Nevertheless, if you want to improve your foot strength and/or reduce injury risk, this short video is recommended!

From us this week:

>> New course: Testing Battery Approach
>> New podcast: Creating South Australia’s Best Gym
>> New infographic: Beetroot Juice Does Not Enhance Running Performance in Rugby Players
>> New article: Coach’s 10 Best Cold Plunge Tubs (2024): Portable, Budget & More!

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The post The Missing Piece of Athletic Performance appeared first on Science for Sport.

• Introducing the U-Bell
• PNF stretching explained
• Menstrual health’s impact on sport dropout

Introducing the U-Bell

Dr. Aaron Horschig from Squat University is no stranger to SFS Weekly and has been featured in previous bulletins (here & here). Last week I came across a curious YouTube video from Horschig. In the video, an athlete performs a single-arm kneeling overhead press with a peculiar exercise tool that looks like a pair of headphones!

The unusual piece of equipment is called the “U-Bell”. Basically, it is like a cross between a kettlebell and a dumbbell. The U-Bell can be used for a range of exercises. However, it is proposed to be highly effective for developing shoulder stability. Because of its unique design, when performing overhead exercises, it becomes extremely unstable (as seen in the video). Therefore, more shoulder stability is required when performing overhead exercises with the U-Bell than with an adjustable dumbbell or kettlebell. Increasing shoulder stability may produce more power in other lifts and reduce shoulder injury risk.

While more practical experience and scientific evidence may be needed, adding a U-Bell to a gym can only be viewed as positive. As Horschig puts “It isn’t a replacement for kettlebells or dumbbells but rather a new tool that can deliver a unique and different training stimulus”.

PNF stretching explained

Matt Casturo of The Movement System released an excellent YouTube video on Proprioceptive Neuromuscular Facilitation (PNF) stretching in the past week. When it comes to flexibility training, most people will use static or dynamic stretches. However, PNF stretching is an underrated and underutilised method for increasing flexibility. PNF stretching uses the nervous system to relax the muscles and thus, can facilitate greater joint range of motion.

The video starts by explaining and demonstrating the hold-relax PNF stretching method for the hamstrings. The use of clever video edits really enhances the viewing and learning experience. Next, the contract-relax PNF stretching method is demonstrated, again for the hamstrings. Lastly, PNF stretching examples are also shown for the adductors and lats.

Whether you are looking at increasing your own flexibility or helping an athlete/client, this video is worth checking out. Also, if you are studying for your CSCS accreditation, questions on PNF stretching may be asked in the exam, so be prepared!

Menstrual health’s impact on sport dropout

Female dropout in organised sport, especially at the onset of adolescence, is a problem across the globe. An article by CBC Sport advocates that menstruation is the biggest obstacle preventing young women from staying in sports. In the article, Dr. Sarah Zipp, a leading researcher on sport and menstrual health, says that youth sports coaches must educate themselves about menstruation.

Zipp suggests, that female sport and athletic development programmes can be improved if there is the following:

• Openness to talk about menstruation
• Better education about menstruation (symptoms and impacts)
• Better support from coaches to keep players playing

Zipp believes that empowering young female athletes with courage is very important too. If young female athletes do not feel like they are able to train or play due to menstruation, they shouldn’t be afraid to say it! If you coach young female athletes, this article is worth checking out.

Finally…

Congratulations to South Africa who defeated New Zealand in the Rugby World Cup Final. The South African rugby team provided us here at SFS Weekly with some very interesting bulletins in previous weeks.

• “Effective communication is the best way to solve problems”
• Crank up the noise in training!

From us this week:

>> New course: Periodization for Football
>> New podcast: Recover Like A Pro With The Latest Science Behind Cooling Techniques
>> New infographic: Cold Showers: The Science
>> New article: VO₂ MAX

Access to a growing library of sports science courses

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I hope you enjoyed this week’s roundup of the hottest sports science news, and as always, we’ll be back next week with more to keep you at the forefront of the industry.

The post The LATEST piece of gym equipment appeared first on Science for Sport.

• Jadon Sancho Vs Erik Ten Hag
• A scientific view on the new women’s marathon world record
• NSCA CEUs information

Jadon Sancho Vs Erik Ten Hag

There has been a fascinating story building in the world of football over the last number of weeks involving Erik Ten Hag (Manchester United manager) and Jadon Sancho (Manchester United player). This story has torn the football world in two.

Initially, it all started when Ten Hag was questioned about the absence of Sancho from his team selection”. Ten Hag outlined Sancho’s poor training performance for his decision to drop him. Sancho then responded with a social media post, essentially proclaiming Ten Hag was a “liar”. Since then, Ten Hag has banished Sancho until he apologises for the social media post. Reports suggest Sancho is being forced to train, eat, and prepare away from the first team as he refuses to say “sorry”.

Those supporting Ten Hag believe players must respect the manager’s decision and Sancho should not have publicly criticised his boss. Others believe Sancho’s banishment to be poor man management, especially for a player who recently has suffered from mental health issues. (We have an excellent blog on “How to Maximise and Prioritise your Mental Health”)

In my opinion, successfully dealing with problematic players is one of the most underrated coaching skills. Let’s hope Ten Hag and Sancho resolve this issue and hopefully we see the best of Sancho on the pitch with Ten Hag on the sideline! (Especially If you are a Manchester United fan like me!)

A scientific view on the new women’s marathon world record

Last week Tigst Assefa broke the women’s world marathon record in Berlin, Germany. Her time was an astonishing 2:11:53. Unfortunately, her record was met with a lot of scepticism on social media with many presuming it was the result of potential doping. It is exceptionally sad that when an athlete performs a feat of greatness, they are automatically presumed to be doping. However, with the recent doping revelations seen in sports, it is understandable why some sports fans have that presumption.

In an excellent recent article by Robert Johnson, the science behind Assefa’s run is discussed. This interview-style article with two sports scientists (Rob Tucker & Geoff Burns), gives a fascinating insight into the latest science in running. The article focuses heavily on the latest scientific studies on running shoes and how some factors like the mass or the foam of the shoe can change the running economy. It really is incredible how much technology is now involved in the running shoe.

This article is a must-read for sports scientists and running enthusiasts.

NSCA CEUs information

I’m sure most S&C coaches will be aware or may even have the Certified Strength and Conditioning Specialist (CSCS) Accreditation from the NSCA. After attaining the accreditation, you must obtain continuous education units (CEUs) to recertify your accreditation. The NSCA works on a three-year recertification cycle, meaning all accreditation holders recertify at the same time every three years. 2023 is a recertification year, so all holders must declare the required CEUs before the end of the year.

The recertification process can be daunting and overwhelming, especially for first-timers. Failure to recertify means you must take the CSCS exam again! Matt Casturo of the Movement System recently released an excellent video on this topic. This video explains how many CEUs are needed, the different categories of CEUs, and how to declare CEUs. This video is a must-watch for anyone who is confused about the CSCS recertification process.

If you are considering one of the major S&C accreditations but are unsure which one is for you, check out our new blog – Best Strength and Conditioning Accreditations.

From us this week:

>> New course: Relative Age Effect
>> New podcast: How Goalkeepers Can Change The Game With Elite Level Physical Performance
>> New infographic: Six Core Principles For a Rugby Pre-Season
>> New article: Best Strength and Conditioning Accreditations

Access to a growing library of sports science courses

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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.

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I hope you enjoyed this week’s roundup of the hottest sports science news, and as always, we’ll be back next week with more to keep you at the forefront of the industry.

The post Sorry seems to be the hardest word appeared first on Science for Sport.

• How to avoid lower back pain from RDL’s
• Does magnesium glycinate help you sleep?
• Is the Apple Watch accurate at heart rate tracking?

How to avoid lower back pain from RDL’s

The Romanian Deadlift (RDL) is a fantastic hamstring exercise for posterior chain development. However, it is commonly performed incorrectly, potentially leading to lower back pain. Last week, Matt Casturo of The Movement System released an excellent video clip on the correct technique of the RDL.

The video details the importance of the knee position and shin angle relative to the ground during the RDL. Failure to keep the knees stable and having a negative shin angle during the RDL can cause the lower back to take the brunt of the load rather than the hamstrings and glutes, which we don’t want!

This video is well worth checking out and will help your ability to effectively perform and/or coach the RDL.

Does magnesium glycinate help you sleep?

Magnesium glycinate is rapidly becoming popular as a sleep supplement. The #magnesiumglycinate has amassed more than 110 million views just on TikTok. So, does it really help you sleep?

Unfortunately, a recent article on magnesium and sleep ultimately ruled most evidence to be anecdotal. However, the article did state “magnesium glycinate can help alleviate depressive symptoms and by extension, the same mechanism could potentially improve overall sleep quality”. It is also worth noting that a scientific review last year showed magnesium can improve sleep quality, but far greater research is needed.

So, what’s the final verdict on magnesium glycinate helping you sleep? Let’s sit on the fence and wait until much more concrete scientific evidence is published.

Is the Apple Watch accurate at heart rate tracking?

Apple Watches are one of the most popular devices exercisers use to monitor and track progress. Consumers assume their devices are going to be accurate. However, those of us from a strength and conditioning/sports science background will always seek scientific evidence to prove the reliability and validity of a device!

A new study just published investigated the validity of the Apple Watch Series 6 and 7. The study recruited 24 male collegiate football players and 20 recreationally active young adults. Participants took part in a treadmill-based exercise session, at varying speeds and intensities, while wearing Apple Watches. The participant’s heart rate was also monitored by ECG and Polar H-10 heart rate monitors.

The study found both series of the Apple Watch to be valid in tracking heart rate. However, as the speed increased the Apple Watches became slightly less valid. Therefore, the Apple Watch Series 6 and 7 can be a highly effective heart rate tracking device at rest and at low to moderate exercise intensities.

From us this week:

>> New course: The Demands of Women’s Football
>> New podcast: Why Data Visualisation Can Be The Key To Unlocking Elite Performance
>> New infographic: Curcumin Supports Recovery in Elite Soccer Players
>> New article: Cold Water Immersion

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.

Get instant access when you join today on a 7-day free trial.

I hope you enjoyed this week’s roundup of the hottest sports science news, and as always, we’ll be back next week with more to keep you at the forefront of the industry.

The post STOP doing this common RDL fault! appeared first on Science for Sport.