• The latest research on My Jump Lab
• Should footballers wear runners/trainers or football boots in the pre-season?
• Cristiano Ronaldo’s spitting habit

The latest research on My Jump Lab

In the past, we have highlighted the My Jump Lab application favourably (see here). However, new research has surfaced evaluating the app’s validity and reliability. This research simultaneously measured participants’ countermovement jumps (CMJ) using force plates (ForceDecks) and the My Jump Lab app with its AI setting activated.

Interestingly, the findings revealed that while My Jump Lab is reliable, it tends to overestimate CMJ height compared to the force plates. Although this discrepancy is somewhat concerning, the app’s relatively low cost compared to force plate systems means that teams and athletes with tighter budgets can still gain valuable insights by using My Jump Lab for monitoring and assessment. Just as long as people are aware of the app’s tendency to overestimate CMJ height readings compared to force plates.

So, My Jump Lab certainly has a use for teams and athletes on a budget! If your team is on a budget, check out our relevant blog 4 Ways to Monitor an Athlete’s Load on a Budget.

Should footballers wear runners/trainers or football boots in the pre-season?

A highly informative Instagram post by Jack Grimes (known as jjshighperformance on Instagram) sheds light on the ongoing debate about whether footballers should train in runners/trainers or traditional football boots during pre-season.

Grimes emphasises that runners greatly aid shock absorption, helping to prevent overuse injuries such as shin splints and plantar fasciitis, while also reducing the likelihood of blisters. However, he raises a crucial point: using runners in pre-season can leave players severely underprepared for the intensity of the actual game. This is because runners offer less traction, which means players can’t transfer as much force into the ground, negatively impacting their ability to accelerate, decelerate, and change direction at high speeds. He also mentions that the mechanics of kicking with runners are very different from those in football boots.

Grimes recommends that while runners can be beneficial for warm-ups and longer runs, players should definitely opt for football boots for everything else! His post is definitely worth a view, especially since it includes excellent visual examples highlighting the differences between runners and football boots.

Cristiano Ronaldo’s spitting habit

It’s often mentioned among casual fans that football icon Cristiano Ronaldo has a curious habit of sipping a drink and then spitting it out. While some may find this behaviour peculiar or even rude, a recent Instagram post by 433 on the topic generated over a million likes!

As 433 pointed out, what Ronaldo is actually doing is mouth rinsing rather than drinking. He takes a sip of a carbohydrate-based beverage, swirls it around in his mouth, and spits it out. The proposed reason for mouth rinsing is that a quick rinse activates receptors in the mouth, which signal to the brain that energy is coming. This may lead to reduced fatigue and enhanced focus, all without the discomfort of having a full stomach of fluids or encountering digestive issues.

Although the science behind mouth rinsing may be somewhat mixed, it’s clear now that there’s a method behind Ronaldo’s spitting, and it’s not just a matter of bad manners! If you would like to learn more about the role of carbohydrates, check out our excellent courses Carbohydrates For Team Sports and Understanding Carbohydrate Intake in Sport.

From us this week:

>> New course: Fundamental Movements in Youth
>> New podcast: Finding the Competitive Edge: Elite Performance with FC Midtjylland’s Niklas Virtanen
>> New infographic: Deceleration
>> 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 Is My Jump Lab Accurate? appeared first on Science for Sport.

• A new drink supplement for concussion?
• Drop the tennis racket to improve speed and change of direction ability!
• New research on optimum Nordic hamstring exercise volume

A new drink supplement for concussion?

The Edinburgh rugby union team has been experimenting with a Norwegian fruit and omega-3 smoothie called EO3 (Enhanced Omega-3) to evaluate its effectiveness in managing concussions. EO3 is packed with wild-caught Atlantic fish, providing 20 grams of protein and 1,600 mg of omega-3 fatty acids, along with vitamins D and E, as well as a variety of carbohydrates and antioxidants.

A project was conducted in collaboration with Edinburgh Rugby, comparing data from the 2022/2023 season to the 2023/2024 season when players incorporated E03 into their diet. The results were promising, showing a 28% decrease in total concussions and a remarkable 54% reduction in recovery time, shortening the average return-to-play period from 28 days to just 13 days.

Omega-3s are well-known for their benefits to brain health, including reducing inflammation and supporting the repair of neuronal membranes. Vitamin D may also play a role in brain recovery, while vitamin E helps guard against oxidative stress. Thus, it’s reasonable to suggest that a combination of these elements could explain the positive outcomes associated with EO3.

However, it’s essential to note that the project is still in its preliminary phase and has not yet been published, so we should approach the findings with caution. Still, it will be fascinating to follow future developments regarding EO3 and its potential benefits in protecting against and aiding recovery from concussions.

Drop the tennis racket to improve speed and change of direction ability!

A recent study compared the effects of speed and change of direction training in youth tennis players, with and without the use of a tennis racket. Over eight weeks, participants underwent a training intervention that involved speed and change of direction training, both with and without a racket.

To assess their performance, participants completed a 10-metre linear sprint test to measure speed. Additionally, the 505 change of direction test and the Pro Agility Test were utilised to evaluate their ability to change direction. Muscle power, which plays a crucial role in both speed and direction changes, was assessed through the CMJ test and the 10/5 repeated jump test. All assessments were carried out before and after the training program.

Significant improvements were observed in both groups; however, those who trained without the racket outperformed their counterparts who trained with it. Based on these findings, it seems that training for speed and change of direction without any extra equipment, like a tennis racket, is more effective for enhancing these capabilities in youth tennis players.

New research on optimum Nordic hamstring exercise volume

Nordic hamstring exercises are well-regarded for their effectiveness in building hamstring strength, but there has been ongoing debate about the ideal volume necessary to achieve significant strength gains. A recent systematic review and meta-analysis have offered updated recommendations on the training volume for these exercises.

This research analysed 42 studies and suggests that completing between 29 to 64 repetitions of Nordic hamstring exercises each week, spread across 2 to 3 sessions, is likely to lead to notable strength improvements, provided that progressive overload is implemented.

A limitation of the research was the considerable variation in volume among the included studies, with weekly repetitions ranging from just 3 to as many as 103, making it difficult to establish a clear recommendation. Despite this limitation, a scientifically backed guideline for the volume of Nordic hamstring exercise has now been established.

From us this week:

>> New course: Fundamental Movements in Youth
>> New podcast: How the NFL Uses Sports Science to Build Better Fields
>> New infographic: Plant-based Diets for Athletes: Sources of Dietary Protein
>> 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 New Supplement For Concussion? appeared first on Science for Sport.

• Feet flat or lifted when bridging?
• The Athlete Sleep Behaviour Questionnaire has been updated!
• NBA Inside The Game: a fan experience like never before!

Feet flat or lifted when bridging?

The bridge exercise is a staple in the strength and conditioning as well as rehabilitation fields. It is typically performed with either the feet flat on the ground (ankle plantarflexion) or lifted off the ground (ankle dorsiflexion). Many people believe that bridging with the feet lifted off the ground enhances gluteal muscle activation even further.

However, recently, physiotherapist Thomas Dekkers challenged this common belief on LinkedIn. He referred to research involving 20 participants who performed five-second isometric holds in various bridge positions. The EMG results showed some interesting findings: bridging with feet flat effectively increased hamstring recruitment, while elevating the feet resulted in greater activation of the hip adductor muscles and quadriceps.

So, the next time you are bridging, remember that foot positioning really does make a difference!

The Athlete Sleep Behaviour Questionnaire has been updated!

The Athlete Sleep Behaviour Questionnaire (ASBQ) was created to evaluate and track the sleeping behaviours of athletes. However, it has since been revised and updated to the ASBQ-2, which aims to align more closely with the latest research in sleep science and provide a more accurate assessment of athletes’ sleep behaviours.

The ASBQ-2 still has 18 questions scored from 1 to 5 (Never = 1, Rarely = 2, Sometimes = 3, Frequently = 4, Always = 5). However, the questions have been updated to enhance specificity and improve the accuracy of assessing sleep behaviours.

If you have been using the original ASBQ, please note that the newly updated ASBQ-2 is now recommended instead. For a detailed look at the changes made to the questions and the reasoning behind them, please click here.

If you are trying to improve your sleep, why not check out our relevant blog, 8 Powerful Tips To Help Your Athletes Sleep Better and our course “Sleep” by Dr. Hugh Fullagar.

NBA Inside The Game: a fan experience like never before!

Basketball enthusiasts are on the verge of experiencing the game like never before, thanks to Amazon’s innovative AI platform, “NBA Inside The Game.” This cutting-edge technology will harness AI and real-time tracking of 29 player points to provide next-level analytics during games.

Fans will enjoy a range of exciting features, including shot difficulty, which reveals just how challenging each attempt was; expected field goal percentage, an AI-driven prediction of shot success based on player pose and defender positioning; and the Defensive Score Box, which will focus on a defender’s impact, highlighting their ability to contest shots and create stops. The Play Finder feature will enable fans to delve into game footage and search for specific plays.

NBA Inside The Game represents an exhilarating development for basketball fans and showcases how AI is not only transforming sports but also enhancing the overall fan experience!

If you’re interested in how AI is transforming the sports industry, our podcast episode (click here) featuring Jake Schuster, CEO of Gemeni Sports Analytics, is highly recommended.

From us this week:

>> New course: Velocity Based Training
>> New podcast: How Scotland Built a Fitter, Faster, Stronger Rugby Team
>> New infographic: Dexa Scans
>> 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 Feet Flat Or Lifted When Bridging? appeared first on Science for Sport.

• Is Kevin Durant’s sand training worth the hype?
• Is the Isometric Mid-Thigh Pull test suitable for youth athletes?
• Screening for plantar fasciitis?

Is Kevin Durant’s sand training worth the buzz?

NBA superstar Kevin Durant garnered significant attention earlier this month by showcasing his sand workout regimen. While there are recognised benefits to training in sand, leading sports performance consultant Shawn Windle has advised caution regarding the tendency to emulate Durant’s example blindly. In a LinkedIn post, Windle elaborated on the potential risks associated with sand training.

Windle emphasises that sand dampens ground reaction forces, which limits the development of explosive strength and power, critical attributes for basketball performance. Additionally, training on an unstable surface such as sand can alter movement mechanics, potentially increasing joint stress and elevating the risk of injury. Furthermore, sand reduces traction and stability, which can further heighten the risk of injuries, particularly during change-of-direction exercises. Lastly, the eccentric loading and required dorsiflexion of the ankle in sand training may place excessive strain on the Achilles tendon.

While Windle acknowledges that sand training has its merits, especially for recovery and aerobic workouts, he firmly contends that it should not serve as the primary training surface for explosive athletes like basketball players. He urges caution when viral content featuring NBA stars, such as Durant, gains widespread attention.

To learn more about this topic, check out Windle’s post, which also links to the research supporting his arguments.

Is the Isometric Mid-Thigh Pull test suitable for youth athletes?

The Isometric Mid-Thigh Pull (IMTP) serves as a widely utilised assessment for measuring maximum force production, primarily due to its minimal impact on fatigue compared to dynamic strength tests. A recent systematic review evaluated the reliability of the IMTP among youth athletes.

This systematic review incorporated 20 studies involving over 2,000 youth athletes aged 21 years or younger across various sports. Following a thorough analysis of the methodologies and findings from these studies, the researchers concluded that the IMTP demonstrated good to excellent test-retest reliability.

Consequently, based on these findings, the IMTP is identified as an excellent option for assessing maximum force production in youth athletes. Nonetheless, the researchers emphasised the necessity of considering maturation and test familiarisation, as well as the standardisation of warm-up protocols, to achieve optimal reliability.

If you would like to learn more about the IMTP, check out our blog Isometric Mid-Thigh Pull (IMTP) by Dr. Ian Dobbs.

Screening for plantar fasciitis?

Plantar fasciitis, commonly referred to as “jogger’s heel,” is a prevalent overuse injury associated with running, characterised by pain in the heel region of the foot. A recent study has indicated that the Y-Balance Test may serve as an effective screening tool for predicting the onset of plantar fasciitis. This test assesses an athlete’s ability to maintain balance on one foot while extending as far as possible in three directions: anterior, posterolateral, and posteromedial.

In this particular study, 172 recreational runners participated in the Y-Balance Test and were monitored over three months. Out of the participants, twelve individuals developed plantar fasciitis. Notably, when the Y-Balance Test scores of these twelve participants were analysed, greater left and right leg asymmetry in the posterolateral direction was observed compared to their uninjured counterparts.

Based on the findings of this study, the researchers suggest that an asymmetry exceeding 4.5 cm between the left and right sides in the posterolateral direction constitutes a significant risk factor for the development of plantar fasciitis.

Therefore, runners could benefit from adding the Y-Balance Test to their training program as a preventive measure against plantar fasciitis.

If you want to learn how to administer the Y-Balance Test, check out our detailed blog: Y Balance Test.

From us this week:

>> New course: Profiling ACL Injuries
>> New podcast: Is Youth Football in Crisis? With Andrew Hyde
>> New infographic: The Power Of Naps
>> 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 Is Training On Sand Worth The Hype? appeared first on Science for Sport.

• Can wearing compression garments improve running performance?
• How to fix rounded shoulders?
• The latest research on omega-3s and athletic performance

Can wearing compression garments improve running performance?

Compression garments have become increasingly popular among runners, based on the theory that the snug fit of the clothing can enhance blood flow, minimise soft tissue vibration, improve recovery times, and boost running efficiency. However, a recent systematic review and meta-analysis has raised serious doubts regarding the actual effectiveness of these garments.

The researchers analysed over 30 previous research papers, encompassing nearly 900 participants. Upon reviewing the data, the researchers determined that wearing compression garments did not lead to faster run times. Additionally, they found that these garments had no positive effect on time to exhaustion either. Nevertheless, the analysis revealed that compression garments did help reduce soft tissue vibration during running.

While this research suggests that wearing compression garments has little effect on running performance and endurance, it’s crucial to acknowledge the substantial variations in design and quality among different brands. With ongoing technological advancements in the manufacturing and design of compression garments, it’s premature to completely dismiss their potential benefits for running performance. For now, though, the scientific evidence raises questions about their overall effectiveness.

If you would like to learn more about wearing compression garments, check out our blog by the excellent Dr. Tom Brownlee: Compression garments: Do they actually work?

How to fix rounded shoulders?

Last month, Dr. Joe Damiani shared a post on LinkedIn about addressing one of the most common postural issues today: rounded shoulders. His post has gained significant momentum and continues to attract engagement through comments and shares on LinkedIn.

Damiani outlines three key steps to fix rounded shoulders. The first step focuses on repositioning the shoulder blade. He demonstrates a latissimus dorsi stretch to increase the mobility of the latissimus dorsi muscle, along with exercises aimed at strengthening scapular retraction. Improving latissimus dorsi mobility and strengthening scapular retraction will help align the shoulder blade correctly.

The second step involves adjusting the position of the shoulder joint. Damiani explains that a tight shoulder capsule can pull the shoulder joint inward. He provides stretches to loosen the shoulder capsule and pairs these with exercises for strengthening the shoulder external rotators. By loosening the shoulder capsule and strengthening the external rotator muscles, the shoulder joint can be placed in the correct position.

The third and final step emphasises the importance of maintaining an upright thoracic spine to keep the shoulder blades and joints aligned. Damiani explains and demonstrates various thoracic mobility and strengthening exercises to support this effort.

Damiani’s post offers an excellent, informative, and engaging step-by-step approach to fixing rounded shoulders and is definitely worth checking out!

The latest research on omega-3s and athletic performance

We have recently highlighted some excellent and informative Position Stands from the International Society of Sports Nutrition. They are back again in SFS Weekly with another highly informative Position Stand on the supplementation of omega-3 polyunsaturated fatty acids (PUFAs) and their impact on health and athletic performance.

The Position Stand emphasises that the most effective way to consume omega-3 PUFAs is through dietary sources. Foods rich in omega-3 include fatty fish such as salmon, mackerel, trout, sardines, and seabass. Additionally, plant-based sources such as flaxseeds, walnuts, and chia seeds are also high in omega-3s. If individuals are unable to meet their omega-3 intake through diet alone, supplementation with fish oil, krill oil, or algal oil is recommended to fulfil their omega-3 requirements.

The Position Stand presents valuable insights into the relationship between omega-3 PUFAs and athletic performance, which we highly recommend reading! Some of the key findings include:

• Athletes are at an increased risk of omega-3 PUFA insufficiency.
• A diet rich in omega-3s, along with appropriate supplementation, is an effective strategy for enhancing omega-3 levels.
• Omega-3 supplementation can aid aerobic performance.
• There is potential for enhanced muscular strength when omega-3 supplementation is combined with resistance training.
• Omega-3 supplementation may help reduce muscle soreness following intense workouts.
• Research suggests that omega-3 supplementation could provide neuroprotective benefits for athletes who experience repeated head impacts.
• Omega-3 supplementation may also improve overall sleep quality.

If you are interested in this topic be sure to check out the Position Stand and our relevant blog Omega-3s: Why they are the real Alphas of fat for athletic performance!

From us this week:

>> New course: Ballistic Training
>> New podcast: Kicking Diabetes: Brayden Narveson’s NFL Journey
>> New infographic: Elite Sport Psychology For Sub-Elite Athletes
>> 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 New Research on COMPRESSION GARMENTS! appeared first on Science for Sport.

• Does lettuce water help you sleep better?
• Do wrist wraps improve bench press performance?
• Is curcumin an effective supplement for aiding recovery?

Does lettuce water help you sleep better?

In 2021, a trend emerged on TikTok involving the consumption of lettuce water as a potential remedy for improving sleep quality. Recently, this trend has begun to resurface again on TikTok. The method involves boiling a quantity of romaine lettuce leaves, which is believed to release a compound known as lactucarium, purportedly contributing to a feeling of sleepiness.

While one study suggests that lettuce seed syrup may have beneficial effects for patients with breast cancer suffering from insomnia, the evidence supporting the claim that drinking lettuce water enhances sleep quality remains limited. Sleep expert Dr. Christopher Winter indicates that the quantity of lactucarium ingested from boiling four to five lettuce leaves is unlikely to significantly impact sleep quality. Therefore, while lettuce water may possess other health benefits, its promotion as a sleep aid on social media platforms is considered questionable at best.

If you are trying to improve your sleep why not check out our relevant blog 8 Powerful Tips To Help Your Athletes Sleep Better.

Do wrist wraps improve bench press performance?

Wrist wraps have gained significant popularity among both competitive lifters and recreational gym enthusiasts, particularly for the bench press exercise. Proponents of wrist wraps assert that they provide enhanced wrist stability, which consequently leads to improved bench press performance.

A recent study published in the Journal of Strength and Conditioning Research this month examined this hypothesis. The study involved 18 participants who were classified as “resistance-trained.” Each participant engaged in three separate one-repetition maximum (1RM) bench press testing sessions under three distinct conditions: without wrist wraps, with a stiff wrist wrap, and with a flexible wrist wrap. During each testing session, linear position transducers were utilised to capture power and velocity data associated with the bench press, while participants were also asked to subjectively assess their perceived stability and discomfort throughout the bench press.

The findings of the study indicated that neither the flexible nor the stiff wrist wraps had a significant impact on bench press strength or power. Additionally, participants reported higher levels of comfort when performing the bench press without wrist wraps. Nonetheless, despite the reduction in comfort, participants perceived a greater sense of stability when using wrist wraps.

While this study concluded that wrist wraps do not yield a measurable enhancement in bench press performance, they may still confer a placebo effect whereby individuals feel a greater sense of safety when utilising them. Let’s not completely discard wrist straps just yet, but don’t expect your bench press to soar if you start using them!

Is curcumin an effective supplement for aiding recovery?

A recent systematic review of the supplement curcumin has produced promising results. Curcumin, which is extracted from the turmeric plant, is recognised for its antioxidant and anti-inflammatory properties. Athletes frequently utilise it due to its proposed ability to mitigate muscle damage and reduce inflammation.

In this systematic review, eleven studies were meticulously evaluated, revealing encouraging findings regarding the efficacy of curcumin. The researchers identified that curcumin may significantly alleviate delayed-onset muscle soreness (DOMS) resulting from eccentric exercise. Furthermore, curcumin may contribute to a reduction in biomarkers associated with inflammation while enhancing antioxidant capacity, suggesting potential broader health benefits.

While the findings are promising, the researchers noted certain limitations, including the small sample sizes employed in the studies and the variability in curcumin formulations among the supplements analysed.

Additional research is warranted, particularly regarding the physiological mechanisms underlying curcumin’s effects, its efficacy in female athletes, and the optimal timing and dosage required to maximise post-exercise recovery. Nevertheless, this systematic review suggests that curcumin holds considerable potential as a recovery supplement. If you would like to learn more about DOMS, check out our highly informative blog by Dr. Tom Brownlee; Delayed onset muscle soreness (DOMS): What is it, and how can it be minimised?

From us this week:

>> New course: Energy System Development
>> New podcast: Bold Choices: Coaching with Impact
>> New infographic: Microdosing Versus Whole Session Plyometrics In Youth Football Players
>> 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 TRUTH About Lettuce Water And Sleep! appeared first on Science for Sport.

• The incredible “quiet eye” phenomenon in elite sports
• Jeff Cavaliere’s excellent breakdown of muscle hypertrophy
• A mixed protein solution can enhance key golf performance metrics

The incredible “quiet eye” phenomenon in elite sports

A recent YouTube video by Michael MacKelvie, released earlier this month, has garnered significant attention and sparked in-depth discussions online. This video offers a comprehensive exploration of the role of vision in sports. It encompasses the historical perspective of vision in sports, a thorough examination of the underlying scientific principles, expert analysis, real-life sporting instances, compelling narratives, and sophisticated visual effects.

The video commences by shedding light on a seminal breakthrough in sports science: the identification of the “quiet eye” in 1987. Initially, prevailing belief suggested that elite athletes processed their surroundings more rapidly through brief and focused visual tracking. However, Dr Joan Vickers’ groundbreaking work challenged this notion. Through a study comparing the eye movements of elite and sub-elite golfers during putting, she uncovered that elite golfers maintain their visual focus on the ball for an extended duration, coining this phenomenon the “quiet eye.”

Furthermore, Vickers conducted a similar experiment involving basketball players executing free throws, demonstrating that elite athletes sustained fixation on their target for 972 milliseconds, significantly surpassing the 357 milliseconds recorded for sub-elite athletes, thereby underscoring the extended duration of the “quiet eye” in elite performers. The video also presents Vickers’ study on ice hockey goalkeepers, revealing that when comparing successful saves to missed attempts, goalkeepers exhibited a notably prolonged duration of the “quiet eye” during successful saves.

While visual training yields results, the precise reasons behind its effectiveness remain unclear. The video examines the two primary theories regarding this matter. The first theory, “preprogramming,” posits that an extended quiet eye duration allows the brain more time to prepare for movement. The second theory, “online control,” suggests that the extended quiet eye duration can facilitate real-time adjustments during movement.

For those unfamiliar with the quiet eye, or for those seeking to enhance their athletes’ targeting abilities, this video is highly recommended. If you want to further your knowledge in skill acquisition, be sure to check out our course: Skill Acquisition

Jeff Cavaliere’s excellent breakdown of muscle hypertrophy

Renowned exercise specialist Jeff Cavaliere recently released a YouTube video emphasising the significance of using lighter weights to achieve muscle hypertrophy. The video quickly gained traction, amassing over 200,000 views within 24 hours of its release. Cavaliere’s use of a farming analogy garnered praise for effectively explaining the concept of muscle hypertrophy. In his analogy, he compares muscles to farms, muscle fibres to crops, and myonuclei in the muscles to farmers.

Cavaliere outlines three methods for driving muscle hypertrophy. Firstly, he discusses progressive overload, which involves increasing the load lifted or the number of repetitions performed. This method is likened to employing more farmers (myonuclei) to tend to the crops (muscle fibres) on the farm. However, Cavaliere notes that while initial muscle hypertrophy gains will be made, long-term reliance on this method is akin to micro-farming, ultimately leading to soil degradation and the necessity for crop rotation.

The second method highlighted is eccentric overload, achieved by elongating the muscle under tension. Cavaliere compares this technique to the significance of sunlight and rain for crops. It’s important to find a balance between sunshine and rain for healthy crop growth. Too much of either can be damaging. Similarly, relying too heavily on excessive eccentric overload during training can lead to muscle fatigue and soreness, which can impact the necessary training frequency for muscle hypertrophy development.

Lastly, Cavaliere discusses the underutilised method of metabolic stress, achieved by bringing the muscle to mechanical failure through lifting lighter loads for higher repetitions. This approach promotes the growth of satellite cells, similar to increasing the number of farmers on a farm and using an irrigation system to ensure constant crop production throughout the year. Although some may find Cavaliere’s farming analogy unconventional, it effectively explains the different methods for achieving muscle hypertrophy and underscores the underutilisation of lighter weights for this purpose. For those seeking to learn more about muscle hypertrophy, we strongly recommend watching Cavaliere’s video (here) and visiting our detailed blog Hypertrophy Training: The Complete Guide (plus workouts) and course Hypertrophy

A mixed protein solution can enhance key golf performance metrics

A recently published study investigated the impact of mixed protein supplementation on skeletal muscle health and golf swing performance. The study involved sixty golfers with a handicap of 20 or less. Participants were divided into two groups: one group consumed a mixed protein supplementation composed of casein, whey, and pea protein once a day for eight weeks, while the second group received a placebo supplement.

Results indicated that the mixed protein group experienced significant improvements in golf performance compared to the placebo group. Their average driver distance increased by over five metres, and the average driver ball speed increased by 1.36 m/s. Additionally, they demonstrated notable enhancements in handgrip strength and the two-minute push-up test.

The study’s findings suggest that a blend of animal and plant proteins can effectively enhance skeletal muscle health and sporting performance in golfers. Notably, the mixed protein solution used in this study employed a 3:1 ratio of animal to plant protein. Future research could consider comparing animal protein, plant protein, and mixed protein supplements to determine the most optimal option.

For individuals involved in nutritional support for golfers, this study warrants attention as it presents valuable insights.

From us this week:

>> New course: Flow State for Athletes
>> New podcast: Swim Faster Than Ever With Elite-Level Strength
>> New infographic: The Role Of Cueing For Youth Athletes
>> 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 “Quiet Eye” Phenomenon! appeared first on Science for Sport.

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“I’d get so frustrated trying to stay up-to-date before my Science for Sport membership. I’d often find myself reading through something only to find that it was a complete load of rubbish copied off some fitness lifestyle website!

Now, I actually find myself excited to stay up-to-date. Everything is so easy to read and gives further details on where to continue reading about a certain topic. I’ve also saved a tonne of money on books and other research material!”

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The result? More trust and more buy-in from my athletes!”

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“Before Science for Sport, trying to stay up-to-date with the latest sports science research was a stressful ordeal. Now, I have access to research that’s reviewed by a panel of industry experts, who quickly teach me how to practically apply these findings straight away.

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Sports Nutrition Education

How Much Protein Do Athletes Really Need?

August 13, 2020

Will Saville

How Much Protein Do Athletes Really Need? Recommendations for both endurance and power athletes. Contents Determining Protein Requirements Protein Requirements for Athletes Energy Restriction Protein Timing Main Takeaways About the Author References Comments Determining Protein Requirements Many of those reading this will be aware of the general recommendation of 1 gram (g) of protein per … Read more

Weight cutting in combat sports: What is it and how can you minimise the risks?

April 29, 2022

Dr. James Morehen

The majority of combat sport athletes will go through a period of short-term weight loss prior to a fight. Why do they endure weight cutting, and can it be done safely?

Skinfold Calipers

June 18, 2020

Will Saville

Delve into the science, validity, reliability and practical recommendations for using skinfold calipers to measure body fat.

Back to basics: chocolate milk in recovery and performance

September 9, 2019

Dr. James Morehen

Can drinking chocolate milk enhance strength gains in adolescents compared to a store-bought sports drink?

Carbohydrate loading for endurance – still a good practice?

March 2, 2022

Will Saville

Having a basic understanding of how carbs are used during exercise can take your training and performance to the next level, and carbohydrate loading is a piece of the puzzle

Caffeine and sports performance: Pros, cons and considerations

May 25, 2022

Dr. James Morehen

Caffeine for sports performance – is it worth the hype? It seems almost all athletes may potentially benefit from caffeine supplementation, with aerobic sports benefiting most.

Read more

The post Sports Nutrition Online Courses appeared first on Science for Sport.

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Harry Short

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“I’d get so frustrated trying to stay up-to-date before my Science for Sport membership. I’d often find myself reading through something only to find that it was a complete load of rubbish copied off some fitness lifestyle website!

Now, I actually find myself excited to stay up-to-date. Everything is so easy to read and gives further details on where to continue reading about a certain topic. I’ve also saved a tonne of money on books and other research material!”

John Cheetham

Endurance Coach

“I used to use various methods of keeping up-to-date with studies, such as word of mouth and internet discussions. This became a hodgepodge of information for me…

Since subscribing to Science for Sport, I’m now a more educated and well-rounded coach. It’s allowed me to free up some time that I now use to write a weekly email to my athletes. I include reviews from The Digest, and I’m able to cite every study referenced.

The result? More trust and more buy-in from my athletes!”

Michael Richards

Performance Coach

“Before Science for Sport, trying to stay up-to-date with the latest sports science research was a stressful ordeal. Now, I have access to research that’s reviewed by a panel of industry experts, who quickly teach me how to practically apply these findings straight away.

Relieved and filled with confidence, I now spend less time pouring through Google and more time on the things that matter, such as acquiring more clients and educating myself.”

The post Mini-courses appeared first on Science for Sport.

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“I’d get so frustrated trying to stay up-to-date before my Science for Sport membership. I’d often find myself reading through something only to find that it was a complete load of rubbish copied off some fitness lifestyle website!
Now, I actually find myself excited to stay up-to-date. Everything is so easy to read and gives further details on where to continue reading about a certain topic. I’ve also saved a tonne of money on books and other research material!”

— Harry Short

Sports Performance Coach

“I used to use various methods of keeping up-to-date with studies, such as word of mouth and internet discussions. This became a hodgepodge of information for me…
Since subscribing to Science for Sport, I’m now a more educated and well-rounded coach. It’s allowed me to free up some time that I now use to write a weekly email to my athletes. I include reviews from The Digest, and I’m able to cite every study referenced.
The result? More trust and more buy-in from my athletes!”

— John Cheetham

Endurance Coach

“Before Science for Sport, trying to stay up-to-date with the latest sports science research was a stressful ordeal. Now, I have access to research that’s reviewed by a panel of industry experts, who quickly teach me how to practically apply these findings straight away.
Relieved and filled with confidence, I now spend less time pouring through Google and more time on the things that matter, such as acquiring more clients and educating myself.”

— Michael Richards

Performance Coach

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Our latest sports science content

Check out the latest content we’ve published on the realms of sports science.

The GOAT Of Athletics?

This week in the world of sports science, the GOAT of running, the Single Leg CMJ Test, concussion knowledge in rugby.

Read More >

A Performance Cheat Code!!!

This week in the world of sports science, VO₂ max in anaerobic sports, weight cuts and box breathing in football.

Read More >

The Latest On Chains & Bands!

This week in the world of sports science, chains & bands, pomegranate juice, and Perch,

Read More >

Shout Praise, Whisper Criticism!

This week in the world of sports science, Mike Boyle’s coaching advice, waterbags in warm-ups, and new submaximal fitness testing technology

Read More >

The Knee Condition You Never Heard Of?

This week in the world of sports science, knee pain in youths, power slap, and the Youth Sport Dropout Crisis.

Read More >

The 5-Second Rule!

This week in the world of sports science, The 5-second Rule, S&C in women’s rugby, and Catapult’s new partnership in women’s football

Read More >

The post Home appeared first on Science for Sport.

• Questions and misconceptions about protein
• Would you recommend Strength and Conditioning as a career?
• Is hip activation the secret to enhancing agility performance?

Questions and misconceptions about protein

A recently published paper in the Journal of the International Society of Sports Nutrition presents a comprehensive analysis of common questions and misconceptions surrounding protein. The study has been presented in an easily comprehensible manner, despite being a research paper.

The paper delves into the scientific aspects of various queries and misconceptions and concludes each discussion with a summarising key point. While the paper is worth reading in its entirety, I have highlighted some of the key findings below:

• Consuming protein up to five times the recommended dietary allowance for healthy individuals has been found to have no adverse effects on kidney function.
• There is no evidence to suggest that a high-protein diet harms bone health.
• Although animal proteins are superior to plant proteins, individuals following a vegan or vegetarian diet can still meet their protein requirements. However, they may need to consume 20-40% more plant-based proteins than animal proteins to obtain the same amount of essential amino acids.
• While peanut butter contains protein, it should be regarded as a source of fat rather than protein, as it contains high amounts of fat.
• The consumption of protein within one hour post-exercise is not crucial in creating an anabolic environment in the muscles. Instead, total daily protein intake is more important. However, consuming protein in a post-workout meal contributes to the total daily protein intake.
• Endurance athletes require additional protein to aid in the adaptive response to exercise.

If you’re interested in this topic, check out our excellent course on Protein for Athletes.

Would you recommend Strength and Conditioning as a career?

In a recent post on X, renowned Australian S&C coach Ben Griffin sparked an interesting discussion about the career of S&C coaching. Griffin reflected on the unglamorous nature of the profession and asked his followers if they would recommend it as a career choice. Within 24 hours, the post had garnered over 60,000 views and generated a range of responses.

The positive responses focused on the rewarding experience of helping others improve and how S&C coaching can fulfil this purpose. However, many of the negative responses centred around the long and unsociable working hours for relatively poor pay. One insightful response came from Dan Howells, who emphasized the importance of knowing one’s purpose. Howells believes that if your purpose is to help people, then coaching can be a fulfilling career choice. However, if your primary motivation is financial gain, then S&C coaching may not be the right fit.

The responses also included some excellent advice, such as combining S&C coaching skills with an entrepreneurial spirit to maximize earnings. Additionally, many suggested keeping S&C coaching as a part-time role and supplementing it with another source of income for greater financial security.

Is hip activation the secret to enhancing agility performance?

Last week, Chris Barnard, a renowned fitness expert from “Overtimeathletes,” published an instructional video on YouTube illustrating a hip activation routine that enhances an athlete’s agility training. Despite the widespread use of agility and change of direction exercises, athletes frequently overlook activating their hip muscles before engaging in such activities.

The routine commences with a four-way activation of the hip muscles, incorporating hip flexion, extension, abduction, and adduction. Barnard performs two sets of each movement, with the initial set involving slow and focused contractions that engage the hip muscles at the end range of motion. The second set involves the same movement but with speed, resulting in a more reactive movement. Each set comprises only three repetitions. In the subsequent step, Barnard performs controlled repetitions of hip rotation in both directions.

In the final part of the routine, Barnard shifts to more dynamic exercises. He attaches a mini-band above his knees and performs a series of monster walks forward, backwards, and laterally. He emphasises the importance of maintaining proper knee alignment over the ankles and avoiding inward caving. Barnard recommends performing the walks for 10 yards only.

If you’re an athlete seeking to improve your agility, consider incorporating Barnard’s hip activation routine to take your performance to the next level!

From us this week:

>> New course: Strength Training For Rowers
>> New podcast: Force Plates To Monitor Fatigue
>> New infographic: What Adaptions Occur To Youth Athletes Using Injury Prevention Programs
>> 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 The Truth About Protein! appeared first on Science for Sport.

• How Byrne FC produced Erling Haaland
• A guide to using force plates
• A protein powder for everyone!

How Byrne FC produced Erling Haaland

Last week, a post on X by Joel Cressman gained a lot of attention through numerous reposts and likes. The post discussed the youth program of Byrne FC in Norway, which football superstar Erling Haaland was a part of. Remarkably, six out of 40 players in the program went on to become professional football players!

In the post, Cressman provided some factors that made Byrne FC’s youth program so successful. Interestingly, players only trained once or twice per week until the age of 10, while position-specific training only started at the age of 15! Cressman outlined that the focus of Bryne FC’s youth program was fun and learning. The team only played their first tournament at the age of 13 too! However, it is worth noting that the post suggests that competitions took place during practice and training sessions.

Cressman also provided some insightful information about the head coach. He indicated that the coach put the same care and focus into all players, regardless of their skill level. The coaching philosophy of Byrne FC seems incredibly adept, “As many as possible, for as long as possible, and as good as possible”. The post also mentions that the group had a lot of informal play, and the local dome was always left open for children to play football.

Cressman’s post is supported by this study. While it may be argued that a generational talent like Haaland was always destined to succeed no matter the youth program. However, in a program that produced arguably the best footballer in the world and that has produced more professionals than dropouts, it deserves recognition.

For anyone involved with youth athletes and youth programs, this post is certainly worth checking out!

A guide to using force plates

A YouTube video on jump testing with force plates by Jo Clubb from Global Performance has recently gained a lot of positive attention. Clubb provides an excellent explanation of how to administer the Countermovement Jump (CMJ), the Single Leg CMJ, the Squat Jump, and the Drop Jump test on force plates.

The video also provides excellent visual illustrations of the force-time curve of the jump tests, which Clubb expertly describes in detail. Additionally, Clubb goes into detail describing the Eccentric Utilization Ratio (EUR), highlighting how well an athlete uses their Stretch Shortening Cycle (SSC). The EUR can be calculated by comparing outputs from one’s CMJ and Squat Jump test. If the EUR score is above 1.1, then strength training should be the focus, whereas if the EUR score is less than 1, then more focus should be on plyometric training.

The use of excellent visual diagrams and clear-cut explanations from Clubb makes this video a must-watch for practitioners wanting to learn how to administer and interpret the most common jump tests on force plates.

If you would like to know more about force plates check out our excellent course: Getting The Most From Force Plates

A protein powder for everyone!

Protein powders have become increasingly popular in the past decade, with a plethora of brands and flavours available in the market. This can make it quite challenging for consumers to determine which protein powder is suitable for their needs.

A recent article by The Strategist, a New York-based magazine, provides an in-depth analysis of various protein powders. The article discusses the quality of ingredients, protein sources, and flavour. It also offers recommendations on the best protein powder options based on these factors.

In addition to these general recommendations, the article also provides niche recommendations for specific customer needs. These include collagen protein, plant-based protein, protein for sensitive stomachs, protein for competitive athletes, protein with simple ingredients, and lactose-free protein.

If you are considering adding protein powder to your diet but are unsure which brand to choose, this article is worth reading. However, it is always advisable to consult a dietary expert before consuming protein powder.

From us this week:

>> New course: Resistance Training For Football
>> New podcast: Why Momentum Beats Speed In Sport
>> New infographic: Team Sport Conditioning
>> New article: 15 Best Barbells For Home Gyms

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 Erling Haaland’s Youth Training Program! appeared first on Science for Sport.