Science for Sport
@ScienceforSport
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The most trusted sports science resource. Evidence-based training for coaches and athletes.
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Last Seen Profiles
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Do you love sports performance, but feel like keeping up-to-date is impossible!? The answer? The Performance Digest.
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This is likely one of the MOST underrated methods of recovery for athletes & coaches alike!
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In this 2 Part post, we outline:
1) Benefits of Adequate Sleep
2) Negative Consequences of Inadequate Sleep
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SHARE this post with fellow Coaches & Athletes to REMIND them!
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How long does it take to recover from a football (soccer) match?
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8 Must Read S&C Articles
Here's a list of 8 articles every S&C coach should read, and more importantly, understand.
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Swipe ⬅️ to see this 3-part infographic on Creatine. Join tutor Luke Tulloch in our latest Creatine mini-course by hitting the link in our bio 🔗
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3 Energy Systems
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Anaerobic Alactic 🏋️
Anaerobic Lactic 🚣
Aerobic 🏃
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An understanding of the underlying metabolic energy systems is VITAL for eliciting desired adaptations in athletes!
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We all want athletes who accelerate well. The quicker they learn how to move well, the quicker they can begin to move with intent. We can help athletes get there by making sure our coaching cues roll off the tongue and have external reference points, like the example above 👆
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8 Must Read S&C Books
If you want to become a strength and conditioning coach, or simply…
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Top 100 Experts in Sports Science
If you want to be a sports scientist or strength &…
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💤RECOVERY STRATEGIES💤
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‼️This great infographic by Adam Crook explains the importance of getting the 90% right first before worrying about the 'tip of the iceberg' aka the 10%!
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👉Coaches, how do YOU manage to get the 90% right? How do YOU embody these strategies? Tell us!
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This extensive agility drill by
@aaconditioning
is a great way to incorporate repeated offensive and defensive agility actions with the constraints of the cones. Access 100’s of other drills, games and exercises designed for coaches by clicking the link 🔗
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Now here's an article every S&C coach, sports scientist, Physio, & sport coach should read!
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A useful study showing why hamstring injury risk reduction is a global concept that comes down to holistic programming in the gym & on-field. Activation not necessarily = greater protection, however this is a good reminder of how we should prepare the hamstrings for sprinting!
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1 of the Biggest Mistakes of Fitness Testing.
If you're conducting fitness testing with…
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How long does it take to recover after a competitive soccer match? ⚽
Click the link to access all 70+ issues of the Performance Digest 📚
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A MUST READ article for any S&C coach!
Training Monitoring for Resistance Exercise: Theory & Applications
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Warm-Ups have been done for decades, but for the most part not very well.
So here's how to…
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Training-load monitoring: Are rolling averages a good way to assess TL for injury prevention?
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This is, unfortunately, a big part of the problem and hence why we see so many fads.
What do you think...?
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Lower Extremity Stiffness 🦶
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Recently, this topic has gained a LOT of interest amongst S&C coaches 👀
-
Here we outline the work of
@jonbrazier1
,
@chrisbishop_uk
,
@maloneyperform
&
@paulread1010
on knee and ankle stiffness!
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Every coach, in every sport, should read this article!
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🔑 CMJ Phases
Source: Understanding the key phases of the countermovement jump force-time curve; McMahon, Suchomel, Lake, & Comfort • 2018
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The Premier League end of season injury review (2016-17).
Credit: Premier Injuries
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West Bromwich Albion FC (FMA Sports Science and Medicine Team of the Year) End of Season Strength & Conditioning Statistics 2016-17.
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⚽️ How long does it take to recover after a competitive soccer match? ⚽️
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👉 Did you know? The impairments experienced by athletes after a soccer match may last as long as 72hrs!
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❓ Do you work with soccer athletes? Will these findings be useful for you? Tell us below! 👇
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Should kids perform regular strength training? No question, it's a huge topic! So, here's what you NEED to know...
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Neuroplasticity. Here's what you need to know! For more information on this topic, view our full article. Click here ()
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Weightlifting Pulling Derivatives 🏋️
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This 3 part swipe post outlines the work of
@DrTSuchomel
and
@PaulComfort1975
🔬 on the rationale and recommendations for weightlifting pulling derivatives
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Acute:Chronic Workload Ratio
When it comes to monitoring training loads, the ACWR seems to be that absolute focal point right now. If you properly understand it and need a FREE ACWR calculator, then click the link below to find out more...
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Warm-ups have been done for decades, but not very well.
So here's how to warm-up properly...
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Now here's an article every S&C coach, sports scientist, Physio, & sport coach should read!
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You must fully understand training-load monitoring before you can even attempt to reduce…
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Recovery Strategies: The Importance of Getting the Basics Right!
This awesome infographic by Adam Crook (
@adam_crook95
) demonstrates what and how to prioritise recovery before trying to get the additional 1% wins (e.g. compression garments).
Share and tag your athletes...
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🏃♂️Speed & Team-Sport Athletes🏃♂️
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Speed is often simplified into stride length and stride rate, however, in reality, there is A LOT more to it🤯
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Find out more using the link below‼️
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🔗
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A harsh statement, but a true one nonetheless. Tag someone who'll appreciate this.
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This is an article every S&C coach, sports scientist, Physio, & sport coach should read!
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What is the Rate of Force Development (RFD), why's it important and how do I measure it?
Find out here...
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😴 Recovery - Why, What and How 😴
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👉 Coaches, we have stressed the importance of recovery for your athletes previously in our content. Due to the great feedback, we've decided to bring you even MORE value and break down recovery into this mini series for you!
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The Rate of Force Development (RFD) is quite simply the rate at which force can be developed, and has, therefore, been referred to as “explosive strength”. It is also considered a key factor to success in a large variety of sporting events. Learn about RFD
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Neuromuscular Fatigue ⚡
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Central (brain 🧠 & spinal cord) & Peripheral (Muscle 💪)
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🧐 Fatigue is often poorly defined in the literature. It is multifactorial and can impact you as a coach or your athletes, both mentally & physically.
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Maximal Aerobic Speed (MAS) - Here's what you need to know.
Want to read the full article and get a FREE MAS Calculator as well? Click here to do just that:
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For those reasons, strength appears to be a very important part of sports performance. Are your athletes' strength training?
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Everything you need to know about HRV.
The science, validity and reliability 👍🏼
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You must fully understand training-load monitoring before you can even attempt to reduce injuries and illness, as well as improving performance. Here's everything you need to know about the Acute:Chronic Workload Ratio.
+ FREE ACWR Spreadsheet
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We're almost becoming too concerned with managing training loads that we're forgetting to provide enough stimulus in the first place!
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"Fatigue monitoring examines the physiological and psychological fatigue accumulated from training and competing in sport."
"High-levels of fatigue can inhibit proper adaption to training and hinder performance in competition."
Read the free article 🤓
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This quote speaks volumes in itself. Agree or disagree? We read every single comment, so tell us what you think by commenting below...
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Types of Coaching Cues can influence Athletic Performance
This infographic provides a snippet of how different forms of coaching cues can impact performance. However, context is key as there's more than one way to cook an egg.
Full article here:
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Become a better coach - understanding how your athletes learn and develop their skills.
What are the "proposed" stages of motor learning and skill acquisition and how can you take advantage of them? Improve your coaching, continue reading...
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Maximal Aerobic Speed has become a hugely popular topic, but how much you actually know…
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Acute:Chronic Workload Ratio | everything you need to know
+ FREE Monitoring Spreadhseet
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This is absolutely spot on from one of best in the business (Dr. Bryan Mann).
The S&C work itself doesn't need to be overly complex, but the fundamental reasoning as to why you're doing something should be grounded by high-levels of knowledge on what and why.
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Surf the Curve 🏄
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The Force-Velocity (Power) Curve represents the inverse relationship between force and velocity
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COACHES, do YOU ensure athletes are exposed to appropriate exercises & loads to develop power qualities along the entire F-V Curve? 👀
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Still too many coaches and trainers don't know the difference between ballistic exercises and plyometric ones.
Therefore, this article explains everything you need to know about ballistic training and the science behind it.
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Force-Velocity Profiling is now being used by a LOT of S&C coaches!
Here's everything…
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This is too good from Brad Schoenfeld (
@BradSchoenfeld
)! We would even like to extend on that by saying that just because one single study showed x equals y, that doesn't mean the results are correct - there is, unfortunately, a LOT of poor quality research out there.
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Tennis Ball Catch: A drill for improving acceleration and reaction.
Credit:
@Cornwallhighper
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CHO: Type & Release
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🥔 🍞 🍠 🍚 🥯 🥞 🥐
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Carbohydrates are categorised based on their size, structure & breakdown
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Coaches are often NOT responsible for what an athlete consumes, however, we ARE responsible for helping them make informed nutritional decisions!
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Warm-ups have been done for decades, but for the most part not very well!
So here's how to warm-up properly...
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Athletes have enough on their plate to think about, they don't need you to give them a crash course in exercise science.
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This!! This is something which needs to be shared with every single athlete all over the world. So please be sure to relay this message to them by either tagging them or sharing this post with them.
Big thanks to Ryan Horn (
@ryanhorn45
) for this awesome message.
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Do you use plyometric training with your athletes?
This article tells you everything you need to know about PT.
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💦 Dehydration 🥵
-
Dehydration occurs when your body loses more fluid than you take in
-
Mild dehydration, equivalent to the loss of only 2% body mass, is sufficient to significantly impair both physical 🏃 & mental 🧠 performance
-
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🍖 Athlete Protein Intake 🥛
-
Considerable debate exists surrounding the amount of protein needed in an athlete's diet 🍗
-
The above recommendations are from the International Society of Sports Nutrition's recent review on research & recommendations ✅
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Some recent research by
@mart1buch
& co...
"Training at D+1 and having a day off at D+2 may offer several advantages for both performance and injury."
"Coaches may not always want to consider the ‘injury’ argument as their first consideration when programming microcycles."
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Understand the Acute:Chronic Workload Ratio is an absolute MUST for every single sports performance coach and student. Get yourself up-to-speed and grab your FREE ACWR Spreadsheet whilst you're at it...
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Why is it Important to be Active Every Day
Credit: BelievePerform
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Sleep 🛏️ 💤 , alongside nutrition, the most valued part of recovery 📈 . Our all-new Blog Post explores the effects of sleep deprivation on training & performance 🤾 . Hit the link to read the full Blog 📖
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"Body composition relates to the proportion of the body that is made up fat mass and fat-free mass. This provides objective data that is unobtainable from scale weight alone, such as the proportion of weight that is fat mass."
Read the full piece for free
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🔎 Daily Monitoring 🔍
-
👉 Coaches, many of us use monitoring on a daily basis to assess an athlete's fatigue 😴 or readiness to train 🏋️
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Hence the importance of youth athletic development!
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Stretch-Shortening Cycle
Understanding this fundamental element is an absolute must for any strength and conditioning coach!
Found this useful? Check out the full article for even more details:
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Surf the Curve 🏄
-
The Force-Velocity (Power) Curve represents the inverse relationship between force and velocity
-
Simply put, an increase in force causes a decrease in velocity and vice-versa 📉
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50 Reasons Why Parents Should Encourage Children to Play Sport
Credit: Believe Perform
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Advanced hamstring stiffness exercise to improve reactivity (elastic potential) required for tasks like sprinting
@tysonchandler
#offseason
Advanced hamstring stiffness exercise to improve reactivity (elastic potential) required for tasks like sprinting
@tysonchandler
#offseason
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Historically, Agility has been poorly defined within the scientific literature 👎
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Agility involves a level of uncertainty 🤔 & a cognitive/perceptual decision making process in response to a sensory stimulus 🧠 ⚡
-
Agility & Change of Direction are two independent skills
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Here are the basic principles behind why S&C coaches train certain movements.
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Foam Rolling
For the full-depth review and loads more information, make sure to check out the whole article. Click here:
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Strength Training in Youth Sports. Tag your athletes so they can understand it's benefits...
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WIN a FREE COPY of this timeless classic!
Simply RETWEET to enter!
The winner will be announced 31st of October @ 9am GMT
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Maximal Aerobic Speed has become a hugely popular topic, but how much do you actually know about it?
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The Science and Practice of Post-Activation Potentiation (PAP)
Learn here...
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Ever heard of Post-Activation Potentiation (PAP)?
- Should u use it & whats the best way to use it?
Find out here..
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🏋️ The benefits of Olympic Weightlifting for Athletic performance 🏋️
-
👉 Olympic weightlifting is a common component in Strength and Conditioning programmes, and has been shown to enhance athletic performance, as demonstrated in the above infographic!
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Many people talk about neuroplasticity and how it affects skill development, but most don't even know what it really is! Are you one of those!? If so, stop being a pretender and read this...
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🧐 Is the Nordic curl or single leg Romanian Chair hold more effective in increasing strength endurance in previously injured athletes? 🧐
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👉 Some very interesting findings from this study! Coaches, tell us your thoughts - will you apply these findings?
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If you train athletes to be physically better, then you MUST have considered how/whether certain exercises transfer to performance.
In this article, we look at how the direction of force can influence the training transfer.
Check it out!
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"This study demonstrates that greater lower body strength, faster running speed, and greater RSA times may potentially moderate and/or decrease injury risk in team sports athletes."
Access over 1000 actionable research reviews in the Performance Digest 📚
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Save this for your Conditioning Guidelines 🤝
The overall volume of course depends on things like fitness/readiness levels, conditioning modality and the phase of season❗
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Infographic: NSCA Position Statement On Long-Term Athletic Development - Lloyd et al 2016
#LTAD
#sportscience
#coach
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"Unlike muscles, tendons can't be voluntarily contracted. They remain in their state of tension."
"Muscles stiffen prior to ground contact. They remain contracted during the eccentric/amortisation phases of the SSC, to transmit forces into the tendon."
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Strength training should have a stable place a young person's physical development. Like it and share it if you agree!
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Agility - What you need to know...
When it comes down to improving an athletes agility, it's absolutely essential that your first understand exactly what agility is and the components which go into it. To get your knowledge up-to-speed, click here:
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Anaerobic Speed Reserve - The area between maximum sprint speed and maximal aerobic speed ⚡
@mart1buch
. In this weeks podcast, Martin explains why this is such an important quality to work on and how to do just that. Hit the podcast link in our bio to listen to the episode!
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The "Force-Velocity Curve" is a fundamental component of training that MUST be understood.
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