• Who is the GOAT of running based on science?
• Standardising the Single-Leg CMJ Test
• Concussion knowledge in rugby players and coaches

Who is the GOAT of running based on science?

A fascinating study recently aimed to apply scientific reasoning to determine who the greatest male and female runners of all time are. The research analysed over 2,000 athletes who won medals at major global championships since 1896, focusing on sprint, hurdle, and distance events. It also took into account world records and their longevity.

According to the study’s scoring system, Usain Bolt was crowned the male GOAT, while Faith Kipyegon was named the female GOAT. Bolt boasts an incredible eight Olympic gold medals across three Olympic Games, whereas Kipyegon has achieved the remarkable feat of winning three consecutive Olympic gold medals in the 1500 metres. This clearly highlights that career longevity plays a significant role in establishing GOAT status.

It’s important to recognise that since 1972, there has been a rise in global competition, which has created more opportunities for athletes to win major medals. As a result, a potential limitation of this study is that athletes from the early 20th century may have faced disadvantages due to fewer competitive opportunities.

While the comparison of athletes from different eras and disciplines can be enjoyable yet somewhat trivial and subjective, it is nonetheless intriguing to see how a scientific scoring system ranks the greatest male and female runners.

What are your thoughts? Do you agree with Bolt and Kipyegon being the designated GOATs, or do you believe someone else deserves that honour? We’d love to hear your opinions!

Standardising the Single-Leg CMJ Test

The single-leg Countermovement Jump (CMJ) test is frequently utilised in both sports performance and rehabilitation contexts. However, there is a lack of standardisation in the protocol and technique employed for the test. To address this issue, a recent study aimed to establish a reliable and valid protocol that standardises the single-leg CMJ test.

Participants in the study performed the single-leg CMJ using four different technique strategies. The first strategy required participants to jump with the non-jumping leg positioned at a 90-degree angle at both the hip and knee. The second strategy involved maintaining a 90-degree bend in the knee of the non-jumping leg. The third strategy kept the non-jumping leg straight, while the fourth allowed for unrestricted movement, permitting the non-jumping leg to swing freely for added momentum.

The findings highlighted that the second technique—maintaining a 90-degree bend in the knee of the non-jumping leg—proved to be the most reliable method. This approach minimises any contribution from the non-jumping limb and encourages better coordination of the hip, knee, and ankle. As a result, this protocol is recommended for use when administering the single-leg CMJ test in both performance assessments and rehabilitation settings.

Concussion knowledge in rugby players and coaches

A noteworthy study conducted within the American rugby community revealed striking differences in concussion awareness across stakeholders. The findings indicated that rugby referees and administrative staff exhibited the highest levels of knowledge and the most responsible attitudes towards concussion, in sharp contrast to the insights from coaches and players.

Alarmingly, players showed the least understanding of concussion, raising significant concerns about their self-reporting behaviours. This study underscores the urgent need for improved educational strategies to raise concussion awareness among American rugby players and coaches.

If you would like to learn more about concussion assessment tools and their effectiveness, check out our excellent blog Sport concussion assessment tools: How well do they work? Also, our course Concussion Rehab provides a fantastic insight into concussion recovery.  

From us this week:

>> New course: Socially Supporting Athletes
>> New podcast: The Performance Demands of a World Cup with Dr Dave Hancock
>> New infographic: Factors for Decision Making in Team Sport
>> New article: Hydrotherapy

Access to a growing library of sports science courses

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

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

The post The GOAT Of Athletics? appeared first on Science for Sport.

• Is VO₂ max a performance “cheat code” in anaerobic sports?
• How Niklas Süle fooled his Bayern Munich manager
• Benjamin Šeško’s secret technique to sharpen focus

Is VO₂ max a performance “cheat code” in anaerobic sports?

When we hear the term VO₂ max, we naturally think of aerobic sports. However, renowned coach Mike Young recently shared an Instagram reel that might change your perspective on the significance of VO₂ max in anaerobic sports. As Young puts it, VO₂ max is “a performance cheat code”, even in anaerobic sports.

In the reel, Young explains that having an above-average VO₂ max score enhances an athlete’s ability to deliver and utilise oxygen. This improvement leads to greater work capacity and faster recovery between intense efforts. With a higher VO₂ max, athletes can better withstand fatigue and sustain their performance during repeated sprints, jumps, or heavy lifting.

He further explains that athletes with an above-average VO₂ max experience less decline in speed, power, and decision-making during training sessions and games. Moreover, they can recover more quickly between training sessions, enabling them to handle a greater training volume.

So, even in anaerobic sports, a higher VO₂ max enhances overall performance and developing it shouldn’t be neglected. If you would like to learn more about VO₂ max, check out our blog VO₂ Max and our course Aerobic Conditioning.

How Niklas Süle fooled his Bayern Munich manager

Earlier this month, German footballer Niklas Süle announced that he would be retiring this summer at just 30 years old, primarily due to ongoing injury problems. In a recent podcast, Süle opened up about the extreme physical demands he placed on his body and the mental strain it took on him.

Throughout his career, Süle’s fitness level was often questioned. During his time at FC Bayern Munich, then-manager Jupp Heynckes implemented mandatory player weigh-ins every Thursday. Süle revealed that to prepare for these weigh-ins, he would fast on Wednesdays and spend Wednesday nights wrapped in a raincoat in a sauna. While he seemingly met his weight targets for management and support staff, by the time he took the field on Saturday, he was back at his usual weight. In reality, he hadn’t been losing weight; instead, he was using a boxing or MMA-style weight cut to dehydrate himself each week for the weigh-in, fooling his manager.

Süle also admitted that after the weigh-in, he would often stick his head out of a window for several minutes, hoping the fresh air would prevent him from passing out. This method of weight cutting is certainly not advised for professional footballers, and it’s very plausible to suggest that it contributed to his early retirement.

If you want to know more about the potential dangers of weight cuts, check out our excellent blog by Dr James Morehan, The severely detrimental effects of making weight the wrong way.

Benjamin Šeško’s secret technique to sharpen focus

Manchester United F.C. striker Benjamin Šeško recently opened up in an interview with Sky Sports about how he incorporates Box Breathing into his daily routine and before games to help him relax and sharpen his focus.

Box Breathing is a meditation technique that involves engaging in continuous 16-second breathing cycles, usually practised for three to five minutes. The 16-second cycle consists of four steps:

1. Inhale slowly and deeply through your nose for four seconds.
2. Hold your breath for four seconds.
3. Exhale gently through your mouth for four seconds.
4. Hold with your lungs empty for four seconds.

Šeško emphasises that reaping the benefits of Box Breathing requires practice, time, and patience. If you’re interested in exploring more breathing techniques, be sure to check out our podcast episodes:

• Breath-Holding Improves Physical Performance
• Are You Breathing Wrong? How You Can Use Nasal Breathing To Improve Performance
• Could Poor Breathing Be Destroying Your Performance?

From us this week:

>> New course: Socially Supporting Athletes
>> New podcast: Preparing for the World Cup: Physical Performance Under Extreme Pressure
>> New infographic: V02 Max
>> New article: Hydrotherapy

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 A Performance Cheat Code!!! appeared first on Science for Sport.

• New research on chains and elastic bands
• The latest research on pomegranate juice
• Is Perch reliable?

New research on chains and elastic bands

Incorporating chains and elastic resistance bands into various exercises has been practised for many years and is known as variable resistance training. Interestingly, a recent study shed new light on the effects of using chains and elastic bands specifically in the back squat.

The study evaluated participants performing back squats under three different conditions: with just the barbell and free weights, with chains attached, and with elastic bands attached. The researchers concluded that chains are more effective than elastic bands for enhancing power output. In contrast, elastic bands can help decrease spinal loading for those at risk of lumbar spine injuries while still providing sufficient resistance for the lower body. Interestingly, back squatting without any added chains or elastic bands actually resulted in the highest peak ground reaction force.

If you’re interested in learning more about the benefits of chains and elastic bands, be sure to check out our blogs Chain-Resistance Training and Elastic-Resistance Training.

The latest research on pomegranate juice

Pomegranate juice is known for its high polyphenol content and has been suggested to aid recovery in those experiencing delayed-onset muscle soreness (DOMS) and exercise-induced muscle damage. A recent study put this theory to the test with male collegiate volleyball players.

Participants either drank pomegranate juice or a similarly flavoured placebo in the evening before (500ml) and two hours prior (500ml) to an exercise-induced muscle damage protocol that involved performing 200 weighted maximal vertical jumps.

Surprisingly, 48 hours after the exercise-induced muscle damage protocol, pomegranate juice did not outperform the placebo in recovery outcomes. While further research is certainly needed, these findings may come as a disappointment to fans of pomegranate juice!

If you would like to learn more about DOMS, our blog Delayed onset muscle soreness (DOMS): What is it, and how can it be minimised? by the excellent Dr Tom Brownlee is definitely for you!

Is Perch reliable?

At SFS Weekly, we’ve previously highlighted Perch, an innovative athlete monitoring platform. Well, exciting new research has emerged about Perch!

Perch utilises non-invasive cameras mounted on racks to track barbell velocity. The latest study evaluated the day-to-day reliability of Perch and compared it to a 3D motion capture system. During the study, participants performed Olympic weightlifting derivatives at varying intensities—0%, 40%, 60%, 80%, 90%, and 100% of their estimated one-rep max—across four separate sessions, with the velocity of their lifts being closely monitored.

The findings show Perch can be used to monitor training and provide feedback reliably. However, it’s important to note that its readings tend to be systematically lower than those from the 3D motion capture system. As a result, it’s best to use Perch consistently within its own system rather than switching between it and other devices.

Building on their initial success, Perch has now launched Perch P2, the next generation of their original technology, featuring enhanced capabilities. If you’re curious to learn more about how Perch P2 is pushing the boundaries of performance monitoring in the weight room, be sure to check out our podcast episode The Future of Weight Room Monitoring with Perch P2.

From us this week:

>> New course: Socially Supporting Athletes
>> New podcast: The Challenges of Modern Collegiate Sport
>> New infographic: V02 Max
>> New article: Hydrotherapy

Access to a growing library of sports science courses

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

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

The post The Latest On Chains & Bands! appeared first on Science for Sport.

• Mike Boyle’s coaching advice
• Why does Paul Skenes use a water backpack in his warm-up?
• New submaximal fitness testing technology

Mike Boyle’s coaching advice

A recent Instagram reel featuring the legendary S&C coach Mike Boyle shared an invaluable coaching tip! In the reel, Boyle starts by emphasising, “People will forget what you said and what you did, but they will never forget how you made them feel.”

He connects this insight to coaching, noting that many environments, especially those for youth athletes, tend to be negative, focusing more on athletes’ mistakes than on their successes. Interestingly, the number of young athletes who thrive on negativity as motivation is much lower than we might think.

Boyle wraps up the reel with a powerful phrase that every coach should keep in mind: “Shout praise, whisper criticism.” If you would like to learn more about empowering athletes, check out our course Growing a Motivating Training Environment.

Why does Paul Skenes use a water backpack in his warm-up?

Pittsburgh Pirates pitcher Paul Skenes has been making waves online with his unusual pre-game warm-up routine that involves a unique water backpack! A recent YouTube video from Playbook HQ shed light on the rationale for Skenes’ warm-up equipment.

What Skenes employs is a hydro vest equipped with a water-filled cylindrical backpack that rests on his shoulders. By wearing this vest and water backpack, he boosts core engagement to stabilise the weight and mimic the mechanics of a baseball throw without actually pitching a ball. This approach not only helps him warm up effectively for his games but also minimises the risk of arm overuse injuries, which are all too common in baseball.

If you want to dive deeper into elbow injuries, be sure to check out our blog The elbow injury ‘epidemic’ and how to rehabilitate successfully and our previous feature on baseball star Shohei Ohtani’s elbow injury (see here).

New submaximal fitness testing technology

Firstbeat Technologies has unveiled its latest submaximal fitness testing software, which could be a game-changer and a significant time-saver for S&C coaches and sports scientists.

This innovative software enables practitioners to monitor key metrics, such as heart rate, percentage of heart rate maximum, and heart rate recovery, in real time during submaximal fitness tests. Furthermore, it generates comprehensive test reports almost immediately after the assessment, eliminating the tedious task of manually creating reports.

If you’re interested in learning how to implement this software effectively, Leicester City F.C.’s first-team sport scientist, Tom Joel, recently shared insights in a webinar on how he leverages Firstbeat Technologies’ submaximal testing software (see here) to enhance workflow efficiency and player monitoring.

From us this week:

>> New course: Socially Supporting Athletes
>> New podcast: ACL Rehab: Acceleration, Plyometrics and the Transfer to Performance
>> New infographic: V02 Max
>> New article: Hydrotherapy

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 Shout Praise, Whisper Criticism! appeared first on Science for Sport.

• A cause of knee pain that coaches and parents have never heard of!
• The future of Power Slap competitors
• Overcoming The Youth Sport Dropout Crisis

A cause of knee pain that coaches and parents have never heard of!

Osgood-Schlatter disease is a well-known cause of knee pain in growing adolescents, which many youth coaches have become increasingly aware of. However, there’s another condition that both coaches and parents are often unaware of, even though it can also lead to knee pain in young athletes.

Rob Anderson, the 2024 UKSCA S&C Coach of the Year, recently posted an insightful piece on LinkedIn discussing Sinding-Larsen-Johansson Syndrome. This syndrome arises when the growth plate below the kneecap becomes irritated during periods of rapid growth. It’s particularly common in sports that involve heavy jumping and rapid changes in direction. Typically, it’s characterised by a gradual pain just beneath the kneecap that worsens with activity and improves with rest, often accompanied by knee stiffness the following morning.

Anderson emphasises that the goal for adolescents suffering from Sinding-Larsen-Johansson Syndrome is to remain active without risking further damage, as complete rest can actually weaken the surrounding tissues. He suggests focusing on building stronger quadriceps through pain-free exercises such as static holds and wall sits. Additionally, he advises cutting back on high-impact running and jumping for a time, while also prioritising sleep and nutrition to aid tissue repair and support growth.

If you would like to learn more about this topic, definitely check out Anderson’s piece on LinkedIn (here) and our blog Monitoring Growth.

The future of Power Slap competitors

Power Slap is rapidly emerging as one of the most popular sports, amassing over one billion views a month across various social media platforms. The brainchild of UFC president Dana White, the sport features two opponents taking turns slapping each other across the face with an open hand until one can’t continue or is declared the loser by decision.

In a chilling recent article for The New York Post, Dr Christopher Nowinski, a neuroscientist known for his research on chronic traumatic encephalopathy (CTE), voiced his serious concerns about the future of Power Slap competitors. He warned that “We’ll pay for it as a society for another 70 years by having to care for people with more mental health problems and dementia.”

Nowinski’s worries are grounded in research; a study from last year found that 79% of competitors showed signs of concussion after being slapped, with many opting to return for more slaps during the contest. He also dismissed the argument that Power Slap is a safer and more controlled alternative to boxing and MMA. According to Nowinski, boxers and MMA fighters can defend themselves by blocking, ducking, and weaving, whereas Power Slap participants are required to passively stand and receive blows until it’s their turn to strike back.

If you want to learn more about the seriousness of concussions in sports and best practice recovery guidelines, our blogs are definitely worth reading.

• Concussion recovery in sport: A comprehensive guide
• Concussion recovery: Why it’s important to get active after a head knock (but don’t overdo it)
• Sport concussion assessment tools: How well do they work?

Overcoming The Youth Sport Dropout Crisis

Last month, Brenton Barker delivered an impactful message on LinkedIn (see here) regarding the alarming Youth Sport Dropout Crisis. He pointed out that a staggering 70% of kids quit participating in sports by the age of 13. Barker identifies six key reasons that contribute to this trend of young athletes stepping away from sports:

1. Loss of fun
2. Excessive pressure from adults
3. Overwhelming schedules
4. Not enough playing time
5. Over-emphasis on winning
6. Declining confidence

Therefore, Barker emphasises that it’s essential for youth sports programs to prioritise a sense of belonging, build confidence, and promote enjoyment if we want to keep kids engaged in sports. Striking the right balance between keeping kids engaged in sports while also emphasising the importance of improving their performance may very well be where the true sweet spot lies.

If you are interested in this topic, our blog Physical Literacy is definitely worth reading.

From us this week:

>> New course: Socially Supporting Athletes
>> New podcast: ACL Rehab: Training Age, Force Progression and Return to Sport with Carmen Bott
>> New infographic: Not Mini-Adults: Youth Athlete Physiology
>> New article: Hydrotherapy

Access to a growing library of sports science courses

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

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

The post The Knee Condition You Never Heard Of? appeared first on Science for Sport.

• The 5-Second Rule for coaches
• S&C programming for female rugby players
• Catapult’s exciting new partnership can transform women’s football

The 5-Second Rule for coaches

Leading performance coach Michael O’Connor recently shared an insightful message on social media (see here) regarding his “5-second rule.” He emphasises that when coaches notice a mistake, they often rush in, talk too much, and unintentionally rob their athletes of a valuable learning opportunity.

Instead, O’Connor advocates for using the “5-second rule”. When he observes a mistake, he pauses for 5 seconds to reflect on whether his input will truly add value or hinder the athlete’s learning experience. If he believes that safety is at risk, that the same mistakes are recurring, or that the athlete needs clarification on a specific task, he will step in to offer guidance. However, if he senses that the athlete is on the verge of discovering a solution on their own, he chooses to hold back.

O’Connor firmly believes that jumping in too soon can stifle learning and lead athletes to rely too heavily on their coaches. By exercising patience and waiting to intervene, coaches can foster independent thinkers and enhance the athletes’ game or sport intelligence. So, the next time you notice a mistake and feel the urge to jump in, take a breath, wait 5 seconds, and consider whether your words will genuinely add value or steal a learning opportunity. As O’Connor best puts it, “players don’t learn when you talk, they learn when they think”.

If you would like to learn more about this topic, check out our course Cueing & Coaching Methods.

S&C programming for female rugby players

S&C coach Tarek Smith recently sparked an interesting discussion on LinkedIn (see here) regarding the subpar S&C programs often provided to female rugby players. He highlighted a common issue in which many S&C practitioners treat female athletes as “smaller versions of men,” applying the same lifts, same loading, and same periodisation strategy without considering their unique needs.

Smith emphasises that S&C programs for female rugby players should focus heavily on neuromuscular control, load management that accounts for the menstrual cycle phases, and power development tailored to how women actually express force. Additionally, conditioning protocols should reflect the specific demands of the women’s game (not the men’s game!).

While Smith’s insights are best practice for S&C programming for female rugby players, his post ignited some debate. Some seasoned practitioners noted that factors such as financial constraints, delayed access to S&C, and less frequent training often result in female athletes having a lower training age than their male counterparts. Until these issues are addressed, implementing optimal S&C practices for female athletes may remain a challenge.

Catapult’s exciting new partnership can transform women’s football

Following on from our previous bulletin, it’s clear that, much like in rugby, there’s a noticeable divide between women’s and men’s football. A recent post by Catapult highlighted that only 13% of elite football research focuses exclusively on women. Alarmingly, over half of sports practitioners working in women’s football lack access to reference values specific to the women’s game, often leading them to rely on data from the men’s game instead.

In response to this concerning situation, Catapult has partnered with Mercury 13, a women’s multi-club ownership group, to develop tailored benchmarks for the women’s game. This exciting collaboration aims to ensure that data collected from professional women’s clubs will provide practitioners with clearer guidance for preparing players to meet the unique demands of women’s football, manage their workloads effectively, and ultimately unlock the full potential of female athletes.

To learn more about this exciting partnership, be sure to check out the social media post (here) and blog post (here). Also, our course, The Demands of Women’s Football, by the excellent Jessica Fassnidge, is well worth checking out too!

From us this week:

>> New course: Socially Supporting Athletes
>> New podcast: Building Effective Analysis Processes in Elite Teams with Jamie Cook
>> New infographic: Power BI
>> New article: Hydrotherapy

Access to a growing library of sports science courses

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

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

The post The 5-Second Rule! appeared first on Science for Sport.

• Nike’s mind shoe
• Why football academies are missing two-thirds of future stars!
• Experienced high-performance practitioners are not being valued!

Nike’s mind shoe

Recently, there has been significant online discussion surrounding Nike’s latest shoe, “Nike Mind”. Earlier this year, the YouTube channel NothingButTech released a clip that shed light on the innovative work being done by Nike’s scientists in developing the Nike Mind shoe.

For years, modern shoes have focused on comfort by incorporating excessive cushioning. However, this heavy padding has dulled the sensory receptors in our feet. In response, Nike’s scientists have designed soles with raised pressure points that actively stimulate these receptors. According to initial research from Nike, athletes who wore these shoes exhibited improved focus and enhanced brain processing speed.

This points to a potential breakthrough in shoe technology: optimising footwear to strengthen the connection between the brain and body. To find out more about Nike Mind shoes, check out the YouTube clip here.

Why football academies are missing two-thirds of future stars!

Jorg van der Breggen is a prominent figure in youth football development, and he recently shared a thought-provoking post on LinkedIn regarding football academies missing out on two-thirds of their future stars.

His insights are based on a recent study that tracked 313 Swedish footballers from 2011 to 2023 who represented either the senior or U21 Swedish national team. The findings reveal that 34% of these players were first selected at the U15-U16 stage (“academy years”), while 33% were first selected at the U17-U19 stage. Remarkably, one-third of the players who represented the senior or U21 national team were only first selected at this stage. These statistics indicate that about two-thirds of Swedish internationals were not picked during their “academy years”. Additionally, 40% developed outside of elite academies, and 12% had no experience in youth international matches.

Van der Breggen argues that many football academies adhere to the same mindset: “Identify early, invest heavily in a select few, and hope for the best.” He believes that for academies to gain a competitive edge, they need to create ecosystems with multiple entry points at various stages, nurture late bloomers, and allow flexibility so that players can re-enter the system at different times.

If you are interested in this topic, our blog How does age and maturation affect motor coordination and performance? and podcast episode, Is Youth Football in Crisis? With Andrew Hyde, are well worth checking out!

Experienced high-performance practitioners are not being valued!

High-performance specialist Dr Ryan King recently shared a sobering yet honest message on social media (see here) about practitioners in high-performance sport, suggesting that the future looks grim unless change happens.

King opens with a fundamental economic principle: “If supply outstrips demand, cost drops.” He refers to the overwhelming number of qualified practitioners in the high-performance sport industry. This oversupply enables organisations to offer low salaries for positions that require excellence.

With these inadequate salaries, King argues that many top professionals are being pushed out, underutilised, and left with few opportunities. He believes this has resulted in a system that undervalues experience, normalises low pay, and dilutes the standard of excellence—ultimately causing organisations and teams to fall short of their ambitions.

So, if you’re part of a team or organisation with serious aspirations, it’s crucial to value practitioners’ experience and ensure their salaries reflect that worth! Let’s hope this change occurs, allowing high-performance practitioners to feel valued and paid accordingly.

From us this week:

>> New course: Socially Supporting Athletes
>> New podcast: Neuroscience and Coaching in High Performance Sport
>> New infographic: Power BI
>> New article: Hydrotherapy

Access to a growing library of sports science courses

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

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

The post The Future Of Shoe Technology! appeared first on Science for Sport.

• How to implement the 10×10 Repeat Sprint Protocol
• Is coconut water effective for rehydration?
• What stages of the menstrual cycle impact readiness to train?

How to implement the 10×10 Repeat Sprint Protocol

The “10×10” Repeat Sprint Protocol is a widely used training method aimed at enhancing both speed and conditioning. One of its foremost advocates is Derek Hanson, a well-respected authority in speed training and rehabilitation.

In a recent Instagram post, Hanson outlined how he applies the 10×10 Repeat Sprint Protocol, adjusting it based on specific training objectives. A key aspect of his approach is monitoring the overall time for each repetition, which includes the duration from the start of the sprint to the setup for the next acceleration. When the focus is on conditioning, he allows 1.5 to 2 seconds for the acceleration phase, followed by roughly 4 seconds for deceleration and preparing for the next repetition. Completing the entire set of 10 reps typically takes about 60 seconds, with rest intervals of 2 to 5 minutes between sets.

For cases involving rehabilitation or reintroducing athletes to the protocol, Hanson allows for longer rest periods and extends the time per repetition to 10 to 12 seconds, resulting in a set completion time of around 2 minutes.

When using the 10×10 protocol for acceleration and speed development, Hanson again incorporates longer rest periods, usually between 18 and 30 seconds, depending on the athlete’s stage in the season and individual needs. In this scenario, the entire set takes around 2.5 to 3 minutes, with the intention of executing all 10 reps with maximum effort, ensuring no drop-off in time.

If you’re keen to dive deeper into the 10×10 Repeat Sprint Protocol and learn how to adjust it for various goals—be it conditioning, return to play, or speed development—be sure to check out Hanson’s post!

Is coconut water effective for rehydration?

Recent research has cast a positive spotlight on the rehydration effectiveness of coconut water. The study compared flavoured water, a carbohydrate-electrolyte sports drink, and coconut water itself. Eight recreational athletes were subjected to exercise-induced dehydration and then rehydrated with one of the three drinks

Flavoured water resulted in the highest urine output among the drinks, indicating less fluid retention. However, coconut water and the sports drink were found to be equally effective for rehydration. This suggests that, despite having lower sodium levels, coconut water can perform just as well as a sports drink when it comes to hydration. The likely reason for this is its high potassium content.

If you’re eager to dive deeper into the topic of hydration, be sure to check out our blog Hydration Testing and explore our course Hydration!

What stages of the menstrual cycle impact readiness to train?

A recent study highlighted an important finding that coaches training female athletes should take into account. The study examined two distinct stages of the menstrual cycle—the early follicular phase and the luteal phase—and their effects on recovery, jumping performance, and overall readiness to train.

While no significant differences were found in recovery, assessed through heart rate variability, or in jumping performance, evaluated via reactive strength index and vertical jump height, a notable difference emerged in readiness to train between the two phases. Participants demonstrated a significantly higher readiness to train during the early luteal phase.

These findings suggest that during the early follicular phase, female athletes may be more influenced by the psychological factors linked to the menstrual cycle, resulting in a lower preparedness for training.

If you would like to learn more about how the menstrual cycle affects sports performance, our podcast episode How The Menstrual Cycle Affects Sport Performance: Must-Know Info for Coaches and Athletes, is well worth a listen!

From us this week:

>> New course: Socially Supporting Athletes
>> New podcast: The Under-fueling Problem in Professional Sport with Dr Nessan Costello
>> New infographic: Hydrotherapy
>> New article: Hydrotherapy

Access to a growing library of sports science courses

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

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

The post The 10×10 Repeat Sprint Protocol appeared first on Science for Sport.

• Passing the UKSCA ASCC weightlifting practical
• Should endurance athletes avoid protein pre-exercise?
• Do psyching up strategies before a heavy lift actually work?

Passing the UKSCA ASCC weightlifting practical

If you’re a S&C coach aspiring to achieve the UKSCA ASCC accreditation, you should definitely check out a recent LinkedIn video by prominent S&C coach and UKSCA ASCC holder, Thomas Stringwell.

In the video, Stringwell shares valuable insights on preparing for the Olympic weightlifting practical, which currently boasts a first-pass rate of only 25%! He explains that candidates are required to coach the mandatory back squat and either the snatch or the clean and jerk, as selected by the assessor. During the practical, candidates need to perform a silent demonstration of three repetitions, followed by a thorough breakdown of the lift. They must explain the key teaching points at each stage of the lift and wrap up by answering questions from the assessor.

Stringwell advises prospective candidates to “get some chalk on your hands” and practice mastering the Olympic lifts. Once they feel confident in executing these lifts, he emphasises the importance of being able to thoroughly explain the coaching points of the lifts under exam conditions. He also outlines that candidates should be well-versed in topics such as weight distribution, the double knee bend, bar path, and basic health and safety.

If you’re gearing up to take the UKSCA ASCC exam, make sure to check out Stringwell’s video. Keep in mind that this is just one component of the UKSCA ASCC accreditation: for more information on the UKSCA ASCC accreditation, check out our blog, Best Strength and Conditioning Accreditations. For more information on Olympic weightlifting, check out our blog Olympic Weightlifting and our course Weightlifting for Team Sport Athletes.

We were also very fortunate to have Stringwell on our podcast and his episode, Eccentric Training: Don’t Leave Gains On The Table, is well worth a listen.

Should endurance athletes avoid protein pre-exercise?

Endurance athletes often steer clear of high-protein foods before exercising to prevent gastrointestinal issues. However, a recent study decided to challenge this common belief!

In the study, 13 recreational runners completed a 10km treadmill run after consuming either a carbohydrate shake with low whey protein (0.15 g/kg of body weight) or a moderate whey protein (0.40 g/kg of body weight). Both shakes resulted in increased blood glucose levels and feelings of fullness in the gut, but there was no significant difference in performance between the low and moderate-protein shakes.

That said, the moderate protein shake did lead to considerably more bloating compared to the low protein option. This suggests that while easily digestible protein consumed one hour before endurance activities is generally well-tolerated, a higher intake of 0.40 g/kg body mass can cause noticeable bloating. Therefore, it’s recommended that athletes test out their protein intake before competition, as individual tolerance can vary significantly.

If you would like to learn more about this topic, check out our highly informative courses, Nutrition for Endurance Runners and Protein for Athletes.

Do psyching up strategies before a heavy lift actually work?

Psyching up strategies are commonly employed before tackling a “heavy lift” in the gym, but do they actually boost performance? New research has revealed some intriguing insights on this topic!

The research involved 200 competitive strength athletes who were asked to perform a deadlift under two conditions: using their preferred psyching up strategy and without any strategy. The findings indicated that when athletes utilised a psyching up strategy, there was an impressive increase of 18.58% in barbell velocity, which translates to an estimated improvement of 4.3% in their one-rep max.

On further examination, the researchers identified eight different psyching up strategies but didn’t find any significant differences among them. However, they concluded that selecting a psyching up strategy that aligns with individual traits tends to be the most effective approach.

So, based on this research, don’t overlook the power of psyching yourself up before a big lift!

From us this week:

>> New course: Performance Analysis in International Football
>> New podcast: Player Load, Practice Periodisation, and the Art of Keeping It Simple with Jackson Polk
>> New infographic: Hydrotherapy
>> New article: Hydrotherapy

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 Passing The UKSCA Weightlifting Exam! appeared first on Science for Sport.

• Is isometric training “the most efficient fitness regime”
• An insight into Keely Hodgkinson’s training and mindset
• How does extra time in football matches affect sprinting and landing mechanics?

Is isometric training “the most efficient fitness regime”

Isometric exercise recently made headlines on BBC News, with an article claiming it to be “the most efficient fitness regime.” The core argument of the piece is that isometric exercises are particularly effective for lowering blood pressure and are incredibly time-efficient.

The article effectively highlights reviews and meta-analyses demonstrating significant reductions in blood pressure with isometric training. It also emphasises the time-saving aspect of this exercise type, noting that substantial health benefits can be gained from just a few brief sessions each week.

However, the title “the most efficient fitness regime” feels like an overstatement. While isometric exercises are simple, time-efficient, and beneficial for lowering blood pressure, they may not be the best option if your goals include building strength across a full range of motion, improving cardiovascular health, enhancing coordination, or improving overall athletic performance. In short, isometric training is just one tool, not the whole toolbox.

If you would like to learn more about isometric training, check out our highly informative course Isometric Training.

An insight into Keely Hodgkinson’s training and mindset

Following her recent victory in the 800 metres at the World Indoor Championships, an intriguing YouTube clip featuring reigning Olympic champion Keely Hodgkinson has resurfaced, offering a fascinating glimpse into her mindset and rigorous preparation. In the interview, Hodgkinson shares that her training sessions push her to the brink of physical shutdown, saying, “the only way to get me there is to keep putting myself through this pain.” She recounts moments where she’s left “on the floor,” “unable to move,” and even “throwing up” from the intensity of her training.

From a training standpoint, her approach is particularly interesting; she reveals that she “never runs 800m in training.” This might challenge conventional beliefs about race-specific training, but her sessions are structured around either faster-than-race pace or slower, more metabolically demanding intervals. It seems her goal isn’t to mimic the race itself but rather to overload the underlying systems in isolation, preparing her to integrate them effectively on race day.

This YouTube clip is definitely worth a watch, providing a remarkable insight into the mindset of an elite athlete at the top of her game and showcasing her incredible ability to confront pain head-on rather than shy away from it. If you would like to learn more about pain management, our course, The Science of Pain Management, is well worth checking out.

How does extra time in football matches affect sprinting and landing mechanics?

A recent study shed light on how extra time in football matches impacts the sprinting and landing mechanics of players. In the research, 12 semi-professional footballers participated in drop jump, counter-movement jump (CMJ), and 30-metre sprint tests at various intervals: before the match, at half-time (45 minutes), at full-time (90 minutes), and after extra time (120 minutes).

The findings revealed a notable decrease in drop-jump height, which fell by as much as 12.5%, while the average landing force showed a reduction of 4.5% during extra time compared to pre-match levels. Additionally, the time taken for stabilisation after landing increased by 14.3% during extra time, suggesting that players had slower recovery times. The mechanics of sprinting also significantly declined, with the quality of movement deteriorating by 33.4% from the start of the match to extra time. These changes indicate that playing in extra time may adversely affect neuromuscular performance and potentially heighten the risk of injury for players.

Consequently, the use of substitutions and squad rotation becomes crucial when extra time is needed!

From us this week:

>> New course: Performance Analysis in International Football
>> New podcast: Building Durability in Action Sports with Ryan Blake
>> New infographic: Hydrotherapy
>> New article: Hydrotherapy

Access to a growing library of sports science courses

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

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

The post The Most Efficient Fitness Regime? appeared first on Science for Sport.

• The latest research on resistance training
• The inspiring journey of Rodri and Harry Kane: from rejection to stardom
• Is ChatGPT more reliable than personal trainers?

The latest research on resistance training

In 2009, the American College of Sports Medicine (ACSM) released one of the most impactful papers on resistance training, which has been cited nearly 4,000 times (see paper here). Now, 17 years later, the ACSM has published an updated version of this paper (see here). Senior Exercise Science Lecturer Dr Jackson Fyfe has summarised the key findings of this update in a recent social media post.

Interestingly, as Fyfe notes, this update isn’t so much about what has changed, but rather what we’ve realised doesn’t matter as much as we once thought. For instance, the paper emphasises that most resistance training programs are effective if participation and consistency are maintained. Variables such as periodisation, training to failure, time under tension, and the debate between machines and free weights may not be as critical as we previously believed. The main takeaway from Fyfe’s insights is that focusing on “training with effort, achieving sufficient total work, and progressing slowly over time” are the most significant factors in resistance training.

When it comes to building strength, the updated ACSM guidelines suggest training with heavier loads at least twice a week and utilising a full range of motion. For those aiming for hypertrophy, the emphasis is on volume as the key variable. While various methods can promote muscle growth—such as training to failure or using different weights—volume remains the most vital aspect.

In summary, the primary message from this new update is that the real challenge with resistance training lies in participation, not effectiveness. To dive deeper into the details of the update, checking out Fyfe’s social media post is certainly recommended.

The inspiring journey of Rodri and Harry Kane: from rejection to stardom

Last week, Dr Juan Delgado shared a thought-provoking infographic on LinkedIn showcasing the journeys of prominent football stars Rodri and Harry Kane (check out our SFS Weekly edition “The Secret To Harry Kane’s Success!” for information on Kane’s story). Interestingly, Rodri was released from the Atlético Madrid youth academy in 2013 for lacking physical strength, while  Kane was let go by the Arsenal F.C. youth academy at just eight years old for being “too chubby.” Both players defied the odds, and fast forward to today, Rodri is a Ballon d’Or winner, and Kane has become England’s all-time top scorer.

Delgado’s infographic also emphasises that youth players of the same chronological age can have up to a six-year biological age gap. Scouts often focus primarily on attributes like speed, strength, size, and physicality, leading them to overlook late bloomers like Rodri and Kane. Consequently, vital aspects like football intelligence, tactical awareness, and psychological qualities such as resilience and leadership are frequently overlooked.

While the remarkable career paths of Rodri and Kane serve as inspiration, Delgado’s infographic effectively underscores the importance of understanding maturation when working with young athletes. If you’re interested in learning more about maturation, our detailed course How does age and maturation affect motor coordination and performance? It is well worth checking out.

Is ChatGPT more reliable than personal trainers?

A recent study has raised some concerning findings for personal trainers! In this study, nine active personal trainers submitted their most frequently asked questions along with their responses. These questions were then posed to ChatGPT, and a panel of topic experts compared the answers from both the personal trainers and ChatGPT.

The experts evaluated the responses based on scientific accuracy and found that ChatGPT outperformed the personal trainers for most questions. While this research suggests that ChatGPT can serve as a reliable resource for commonly asked exercise training questions, it also underscores a troubling reality: the level of knowledge and the ability to provide scientifically sound answers among personal trainers is questionable. If this gap isn’t addressed, there’s a real risk that some personal trainers could be replaced by chatbots!

From us this week:

>> New course: Performance Analysis in International Football
>> New podcast: The Role of Environment in Player Performance
>> New infographic: Hydrotherapy
>> New article: Hydrotherapy

Access to a growing library of sports science courses

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

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

The post The Latest On Resistance Training appeared first on Science for Sport.

• Mladen Jovanović’s warm-up philosophy based on the work of Scott Kuehn
• Using AI-sprint analysis technology to improve performance
• The future of endurance training monitoring?

Mladen Jovanović’s warm-up philosophy

Renowned S&C coach and sports scientist Mladen Jovanović recently shared some valuable insights into his warm-up philosophy on LinkedIn. In his post, Jovanović emphasises that many warm-ups are often viewed as mere “fillers” designed to get athletes moving and “warm.” He argues that this approach results in countless missed opportunities for enhancing athletic development, particularly in building movement competency, coordination, and readiness for training.

Jovanović’s warm-up philosophy is based on the work of Scott Kuehn, who designed a warm-up template structured around four key phases: heat, mobility, activation, and prime. Kuehn provides examples of exercises for each phase, along with suggested distances and repetitions for those exercises (see image above).

For aspiring S&C coaches, Jovanović’s post is a must-read. It encourages coaches to make the most of their warm-up routines, promoting athletic movement competency rather than settling for a general pulse raiser.

If you would like to learn more about warm-ups, check out our course Warm-Ups and our podcast episode Take Your Warm-Up To The Next Level With These 3 Essential Games.

Using AI-sprint analysis technology to improve performance

A recent LinkedIn post offered some fascinating insights into how the British Bobsleigh & Skeleton Association team is leveraging sprint analysis to improve their “push start” on the ice.

In the post, start coach Michael Muckelt shares how he has incorporated “Forceteck” (AI–sprint analysis technology) to gain deeper insights into his athletes’ sprint performance. He highlights an example where Forceteck analysis revealed that a promising Olympic athlete was achieving impressive sprinting velocities but struggled with his step length. This observation allowed Muckelt to concentrate on enhancing the athlete’s step length, ultimately leading to an increase in overall running speed and a personal best on the push track for the first time in nearly five years!

If you’re keen to explore more about Forceteck and how Muckelt is applying it with his athletes, I highly recommend checking out the post on LinkedIn!

The future of endurance training monitoring?

Last week, the sports science industry witnessed an exciting development when Sevena Capital invested in PointFit (see here), a Hong Kong-based startup developing a skin-worn patch that monitors the body’s chemistry through sweat.

This innovative patch is applied directly to the skin like a plaster. By analysing sweat, it can provide real-time readings of blood lactate levels without the need for the invasive finger-prick tests traditionally used to measure lactate. Monitoring lactate accumulation in the bloodstream is a crucial indicator for endurance training, making PointFit’s concept a potentially game-changing advancement in the field.

With the recent investment from Sevena Capital, PointFit is excited to expand its capabilities over time to monitor additional biomarkers, including electrolytes and sweat rate. Watch this space!

From us this week:

>> New course: Performance Analysis in International Football
>> New podcast: The Future of Weight Room Monitoring with Perch P2
>> New infographic: Hydrotherapy
>> New article: Hydrotherapy

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 Don’t Waste Countless Hours On Warm-Ups! appeared first on Science for Sport.