Pacey Performance Podcast

Curvilinear sprinting: How we can test and train this unique quality with Alberto Filter

In the latest episode of the Pacey Performance Podcast, host Rob Pacey welcomes Alberto Filter, a renowned football researcher hailing from Spain. The conversation delves deep into the intricacies of curvilinear sprinting, a critical yet often overlooked aspect of football training. Alberto reveals a compelling statistic: a vast majority, about 85%, of sprints in football are curvilinear rather than straight. This insight underscores the need for training regimens to mirror the actual demands of the sport more closely.

Alberto introduces an innovative training approach using the arc of the penalty box. This method, he explains, provides the optimal angle for curvilinear sprinting, ensuring that players are prepared for real-match scenarios. Moving from the field to the gym, Alberto suggests specific exercises tailored to enhance curvilinear sprinting capabilities. The landmine and wall drills stand out as his top recommendations, designed to target the unique biomechanics of this type of sprinting.

Beyond the technical aspects, Alberto's philosophy emphasizes the importance of context. He passionately advocates for coaches and trainers to regularly watch matches. This practice, he believes, offers invaluable insights into each player's position-specific requirements, allowing for more personalized and effective training programs.

His research-backed insights and innovative training suggestions promise to be invaluable for coaches, trainers, and football enthusiasts. As the world of sports science continues to evolve, voices like Alberto's remind us of the importance of continuous learning and adaptation.

Main talking points:

• Curvilinear sprinting is crucial in football training.
• 85% of football sprints are curvilinear.
• Training should mirror real sport demands.
• Use the penalty box arc for training.
• Landmine and wall drills enhance sprinting.
• Context in training is essential.
• Watching matches offers position-specific insights

#Bitesize - Assessing agility in the field with Warren Young

Warren featured on episode #384 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed -

• The difference between agility and change if direction
• Why testing agility is difficult
• What options we have for testing agility

Check out the full episode with Warren here - https://www.sportsmith.co/listen/agility-training-creating-drills-that-transfer-to-on-field-performance/

This episode is supported by RockDaisy, the only FREE AMS on the market. AMS Lite features reporting capabilities, questionnaires and forms, alerts and communication, data sharing, data visualisation and calendar views.

Developing perceptual-cognitive factors to improve agility performance with Tania Spiteri

In this episode of the Pacey Performance Podcast, Senior Adjunct Fellow at University of Technology Sydney, Tania Spiteri discussed the pivotal considerations surrounding agility and change of direction (COD) training and testing. Tania brings forth her extensive experience, ranging from grassroots to elite and Olympic level athletes, to provide listeners with a comprehensive understanding of these crucial athletic components.

Tania delineates the difference between agility and COD, establishing that while both are integral to athletic performance, they are distinctly different in their application and assessment. Agility is defined as the ability to alter velocity or direction in response to a stimulus, thereby incorporating a decision-making element. In contrast, COD pertains to the physical and technical capacity of an athlete to change direction, assessed through pre-planned drills, devoid of a decision-making component.

The discussion further delves into the constraints that influence agility performance, exploring the multifaceted interactions between the athlete, task, and environmental factors. Tania emphasizes the imperative of understanding and quantifying the underlying mechanisms and constraints that facilitate enhanced performance and injury mitigation. She underscores the necessity for training drills to be representative of the sport, ensuring they are progressively overloaded, specific, and varied to optimize development and transfer to competitive settings.

Tania's expertise provides a rich resource for coaches, athletes, and sports scientists seeking to optimize training and testing protocols for agility and COD, ensuring they are both effective and reflective of the dynamic demands of competitive sport.

Main talking points:

• Selecting the most appropriate change of direction test
• Distinction between agility and change of direction
• Importance of decision-making in agility
• Managing cognitive load with programming agility drills
• Defensive vs attacking agility and how to train them both
• Constraints influencing agility performance
• Navigating athlete, task, and environmental factors
• Ensuring training drills represent the sport
• Progressive overload in agility training

Successfully navigating the stages of an ACL rehabilitation with Matt Buckthorpe

In this episode of the Pacey Performance Podcast, Matt Buckthorpe, a senior lecturer in strength, conditioning, and physiology, delves into the intricate journey of ACL rehabilitation. Matt's expertise stems from his extensive experience with Isokinetic Medical Group and a profound interest in sports medicine, particularly ACL injuries.

The discussion navigates through the critical phases of ACL recovery, emphasizing the importance of understanding the injury mechanism. Matt highlights the initial approach post-injury, where professional athletes often undergo surgery within the first week.

Matt outlines the rehabilitation stages: early, mid, late, and return-to-sport, each marked by specific recovery objectives and criteria. The early stage focuses on managing pain, swelling, and regaining motion, crucial for normal gait. Here, strategies like neuromuscular electrical stimulation and blood flow restriction training play a vital role due to limitations in conventional strength training post-surgery.

The mid-stage is pivotal for regaining quad strength, a challenging yet crucial component for progressing to late-stage rehab. The late stage prepares the athlete for high-intensity, pre-planned movements, transitioning them from basic running to more sport-specific tasks.

The final phases involve on-field rehab, focusing on sport-specific drills, reactive movements, and technical skills, ensuring athletes are prepared for team training and eventual competitive match play.

Matt advocates for a criterion-based rehab approach, tailoring the process based on individual needs and recovery progress. He underscores the importance of balancing various rehab environments and techniques, acknowledging the psychological aspects and support structures necessary for athletes during this challenging journey.

The conversation provides invaluable insights, emphasizing a holistic, individualized approach to ACL rehabilitation, ensuring athletes return to their sport safely and efficiently.

Main talking points:

• Early stage: manage pain, swelling, regain motion.
• Mid-stage: crucial for recovering quad strength.
• Late stage: introduces high-intensity movements.
• Individual criteria determine progression through stages.
• Various techniques including BFR assist early-stage strength recovery.
• On-field rehab chaotic, sport-specific drills.
• Holistic, tailored approaches enhance safe return.

#Bitesize - Choosing a mentor to accelerate your career with Nick Grantham

Nick featured on episode #221 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed -

• The importance of having a clear CPD plan
• How to choose a mentor
• Do you even need a mentor?

Check out the full episode with Nick here - https://www.sportsmith.co/listen/pacey-performance-podcast-221-nick-grantham-part-2/

This episode is supported by RockDaisy, the only FREE AMS on the market. AMS Lite features reporting capabilities, questionnaires and forms, alerts and communication, data sharing, data visualisation and calendar views.

The 5 stages of on-field rehab after long term injuries with Filippo Picinini

This episode of the Pacey Performance Podcast sees Rob speaking to Head of late stage rehab & sports science at Isokinetic Medical Group, London, Filippo Picinini.

The discussion delves into the stages of on-field rehabilitation. Stage one focuses on linear movements, helping players restore confidence and familiarize themselves with the environment. The emphasis is on separating conditioning drills from basic technical drills. The transition from stage one to two is based on criteria like restored strength, normalized running mechanics on a treadmill, and movement quality. Filippo emphasizes the importance of movement quality, noting that players often struggle with basic movements, especially after long-term injuries.

Later in the episode, Filippo details how he progresses athletes into stage two and then through to three, four and five. Throughout the rehabilitation process, Filippo highlights the importance of monitoring players using GPS technology to track metrics like total distance, moderate and high-speed running, and accelerations. This data, combined with the players' physical responses, informs the progression through the rehabilitation stages.

Filippo Piccinini provides valuable insights into late-stage rehabilitation for athletes, emphasizing the importance of movement quality, gradual progression, and the use of technology to monitor and guide the rehabilitation process. If you are managing any athlete through the rehabilitation of a long term injury, this episode is for you.

Main talking points:

• Emphasis on restoring player confidence
• Transition criteria: strength and running mechanics
• Challenges in basic movements post-injury
• Volume prioritization over intensity
• Micro dosing high-speed running
• Rehabilitation's gradual and monitored approach
• GPS technology for monitoring

#Bitesize - What its like to lose your job in pro sport with Jordan Milsom

Jordan featured on episode #452 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed -

• How to ensure your contract is suitable for pro sport
• What its like to lose your job
• Getting professional advice should the worst happen

Check out the full episode with Jordan here - https://www.sportsmith.co/listen/being-the-managers-guy-and-the-realities-of-losing-your-job-in-pro-sport/

This episode is supported by RockDaisy, the only FREE AMS on the market. AMS Lite features reporting capabilities, questionnaires and forms, alerts and communication, data sharing, data visualisation and calendar views.

Speed training for youth athletes with Alan Murdoch, John Garrish and Micheál Cahill

This week on the Pacey Performance Podcast, Rob is joined by three amazing guests, all with incredible amounts of experience developing speed with youth athletes.

Alan Murdoch, John Garrish and Micheál Cahill kick off this episode with one of the key questions and one that is talked about a lot, what are the differences when training speed with youth athletes versus adult athletes. Should we be as strict with our technical models? Do we even need technical models? Alan shares his experiences with us and gives us a great place to kick off this conversation.

We look into the tips and tricks to coach these key positions so you can implement the information tomorrow with your athletes. Another common scenario working with all athletes but especially youth athletes is that they are normally coming to us in large groups. But how do we maximise their time and get the biggest learning and training effect that we can? John shares exactly how he does this with his students at North Broward Preparatory School.

In the second half of the episode we dive into the weeds and discuss the exact drills to use with youth athletes. What has worked for these three guys and maybe more importantly, what hasn't. Micheál dives deep into the world of resisted speed training, explaining how they can used as a teaching and coaching tool as well as a training tool. We finish off this conversation with some questions that we put to these three guys on social media.

If you're working with youth athletes and want to maximise your time and their energy, check out this episode with Alan Murdoch, John Garrish and Micheál Cahill.

Main talking points:

• What the key differences are when training youth athletes speed
• How to coach speed with large groups
• Tips and tricks to coach the key sprint positions
• Key drills to use with young athletes
• Using resisted speed training for teaching and coaching
• How to introduce games to speed training with youth athletes

The importance for mental skills training and its integration within coaching sessions with Aaron Walsh

The podcast features Aaron Walsh, a mental skills performance expert, discussing the importance and integration of mental skills in sports performance. Aaron, with a background in sports and a passion for understanding performance, delves into the mental aspects that differentiate successful athletes from others. His journey, which includes experiences in the US and New Zealand, highlights the significance of mental skills in sports, particularly in high-pressure situations.

Walsh emphasizes that while physical and technical skills are crucial, the mental aspect often becomes the differentiating factor at the highest levels of sport. He categorizes sports into those where athletes initiate movement and those where they respond to it, noting that sports requiring initiation of movement, like golf or penalty kicks in football, have a higher mental demand. Walsh argues that mental skills should be treated like any other skill, with a focus on knowledge, tools, and support for development.

He also touches on the role of mental skills in team environments, stressing the importance of integrating mental skills into coaching, recruitment, and training decisions. Walsh criticizes the common approach of only addressing mental skills when athletes underperform, advocating instead for a proactive and integrated approach.

If you're someone who wants to develop a rounded programme that involves more than just sets and reps, this episode is for you.

Main talking points:

• The role of mental skills in differentiating athlete performance.
• Categorization of sports based on mental demands.
• The importance of treating mental skills as a fundamental skill set.
• Integration of mental skills in team environments and decision-making.
• Critique of common approaches to mental skills in sports and advocating for proactive strategies.
• Strategies for developing mental resilience in athletes.
• The role of mental skills in managing pressure and expectations.

#Bitesize - Breaking down and coaching deceleration with Hailu Theodros

Hailu featured on episode #446 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed -

• The difference between folding and sitting
• Coaching the skill of change of direction
• How to coach the reacceleration after a deceleration

Check out the full episode with Hailu here - https://www.sportsmith.co/listen/improving-change-of-direction-ability-deceleration-drills-and-coaching-transitional-movements/

This episode is supported by RockDaisy, the only FREE AMS on the market. AMS Lite features reporting capabilities, questionnaires and forms, alerts and communication, data sharing, data visualisation and calendar views.

What team sport coaches can learn from UFC about conditioning methods with Aaron Cunanan

In the Pacey Performance Podcast, host Rob Pacey engages with Aaron Cunanan, the Director of Applied Sports Science for the Cincinnati Reds, delving into various facets of his professional journey and perspectives on sports science. Cunanan begins by acknowledging the influence of mentors like Duncan French, Jeff Head, and John Wagle, who have significantly impacted his development both as a professional and an individual.

Cunanan's career transition from a weightlifting athlete to a coach marks a pivotal point in his narrative. His initial coaching experiences under Dr. Kyle Pierce at the International Weightlifting Federation provided him with valuable insights into systematic and process-oriented coaching in Olympic sports.

A key part of the conversation revolves around Cunanan's approach to training and conditioning. He explains the importance of an adaptation-based approach, emphasizing understanding training principles over specific methods. This philosophy was shaped by his diverse experiences, including his tenure at the UFC Performance Institute and the San Francisco Giants.

Cunanan shares specific examples from his time in the UFC, illustrating the necessity for flexibility and adaptability in training methodologies due to the varied and unpredictable nature of athletes' schedules and physical conditions. He talks about managing the challenges of training MMA athletes with different timelines, highlighting the use of periodization and the strategic balance of conditioning elements to optimize athlete performance.

The conversation also touches upon the integration of sports science in professional sports. Cunanan discusses the thoughtful use of data and technology in training and conditioning, advocating for a problem-driven approach in sports science. He stresses the importance of scientific literacy among practitioners to effectively use technology and data to inform training decisions.

Overall, the podcast offers a rich and insightful perspective into Aaron Cunanan's approaches to sports science and athlete conditioning, blending personal experiences, professional philosophies, and practical strategies in the realm of high-performance sports.

Main takeaways:

• Emphasis on adaptation-based training approach
• Flexibility in training methodologies for MMA athletes
• Utilizing periodization in athlete conditioning
• Integration of sports science and data
• Advocating problem-driven approach in sports science

Using micro dosing in-season with collegiate athletes with Steph Mock

Steph Mock, Assistant AD for Sports Performance at the University of Pittsburgh is on this week's episode of the Pacey Performance Podcast. Steph traced her journey from high school sports to a collegiate volleyball career at West Virginia University. She later transitioned into strength conditioning, working at Clemson University and Mississippi State University, before returning to her alma mater. Her mentors, especially Rick Franzblau, played a crucial role in her professional development​​.

The discussion turns to the experience of being a woman in the predominantly male field of strength and conditioning. Steph highlights the importance of viewing the role as one of leadership, emphasizing skills such as relationship building and managing complex situations, which are gender-neutral. She acknowledges the influence of female leaders within the University of Pittsburgh, including the Chancellor and the Athletic Director, in her career development. This segment underscores the evolution in the field, where gender is becoming less of a defining factor in defining one's leadership and professional capabilities.

A significant portion of the podcast is devoted to the topic of microdosing in training, particularly its application in collegiate sports. Steph delves into her first exposure to the concept at a conference in 2018 and how it influenced her approach to training the volleyball team at the University of Pittsburgh. She explains how microdosing, or splitting training sessions into shorter, more frequent sessions, is particularly effective for in-season training. This approach helps to navigate the constraints of athletes’ schedules, including practices, competitions, and academic commitments. She emphasizes that this methodology allows for more focused, specific stimulus in training sessions, aiding in better preparation and recovery for athletes. The adoption of microdosing was already in place at the University of Pittsburgh, thanks to the head volleyball coach, making it easier for Steph to implement and enhance the practice.

If you're looking to introduce micro dosing into your programming, check out this episode with Steph.

Main talking points:

• Microdosing: Efficient in-season training strategy.
• Navigating a male-dominated field.
• Enhancing athlete preparation through technology.
• Microdosing: Balancing schedules, practice, academics.
• Gender-neutral professional skills.
• Innovations in strength conditioning.
• Microdosing benefits: Focused, specific training stimuli.

Methods for testing and training neck strength with Gavin Pratt

In this episode of the Pacey Performance Podcast, Rob welcomes Gavin Pratt, the Director of Strength and Conditioning at the UFC Performance Institute.

This conversation offers an exclusive look into the world of neck strength training and testing protocols for elite UFC fighters. Gavin Pratt, with his extensive background in strength and conditioning, delves into the critical role of neck strength in the sport of mixed martial arts. He shares his expert insights on the unique challenges faced by UFC fighters and the innovative approaches employed at the UFC Performance Institute to enhance neck strength and prevent injuries. Gavin details the frequency, location and mechanisms behind neck injuries suffered across the UFC, highlighting the importance of more dedicated research and innovation in this area.

Listeners will discover the importance of neck training in mitigating the risks of concussions and neck injuries, which are prevalent in combat sports. Gavin discusses the specific exercises and equipment used in the institute, including the incorporation of tools like the iron neck, and how these are tailored to meet the demands of a UFC fighter's training regimen.

The podcast also explores the cutting-edge testing protocols used to measure and monitor the effectiveness of these training methods. Gavin sheds light on the integration of technology in testing, such as the use of instrumented mouthguards and biomechanical analysis, to gather data on the forces exerted on fighters during training and competition.

This episode is not just an insight into the world of UFC strength and conditioning but also a valuable resource for coaches, trainers, and sports scientists interested in understanding and applying advanced neck strength training techniques.

Main talking points:

• Emphasis on neck strength for fighter safety.
• Utilizing instrumented mouthguards to detect impacts.
• Neck injury mechanisms in mixed martial arts.
• Specific exercises for neck strengthening.
• Iron neck and other specialized equipment use.
• UFC's research initiatives and findings.
• Testing protocols for neck strength.
• Neurocognitive training integration in sports

Using sprinting as a movement screen with international rugby players with Tom Tombleson

In this episode of the Pacey Performance Podcast, Rob is joined by Tom Tombleson, Senior Strength and Conditioning Coach with England Rugby. A significant part of their conversation focuses on the innovative use of the warm-up as a movement screen.

This technique, honed through his extensive experience in various coaching roles, including his time at Super Rugby with the New South Wales Waratahs, allows for a detailed analysis of each player's physical capabilities and movement patterns.

Tom emphasizes the importance of this method in individualizing player training. By assessing players during the warm-up, he can tailor exercises to their specific needs, enhancing overall performance and reducing the risk of injury. This approach represents a shift from traditional warm-up routines, integrating functional movement assessment into the very start of training sessions. Tom shares how this strategy not only optimizes physical readiness for training but also serves as an ongoing tool to monitor player progress and adapt training programs accordingly.

The discussion also touches on Tom's journey from being a semi-professional rugby player to a top-level strength and conditioning coach. He reflects on the challenges and learnings throughout his career, providing insights into the evolution of coaching philosophies and methods in high-performance sports. The conversation offers a rare glimpse into the intricacies of professional sports training, with Tom providing practical tips for coaches and athletes alike.

Main talking points:

• Innovations in speed training.
• Sprinting as movement analysis.
• Tailoring training to individual athletes.
• Testing and enhancing game speed.
• The journey from Super Rugby to England Rugby.
• Evolution of coaching philosophies.
• Impact of player history on training.
• Balancing discipline and enjoyment in coaching.

 

Winning the Rugby World Cup with the Springboks: A 19 year journey with Andy Edwards

In this episode of the Pacey Performance Podcast, Rob talks to Head of Athletic Performance and recent World Cup winner with the Springboks, Andy Edwards. He emphasizes the importance of creating a close-knit team atmosphere, much like a family, where hard work and high standards are the norm. Edwards talks about his start at Saracens before moving onto the Springboks, and how maintaining consistency, along with making small but impactful tweaks in training, contributed significantly to their success.

Andy gives a masterclass in balancing data-driven decision-making with gut instincts, emphasizing the importance of understanding players beyond mere numbers. He shares insights into the pressures and exhilarations of leading the Springboks post-World Cup victory and the challenges of maintaining success in the international arena.

Central to the Springboks' World Cup victory were the strategic adjustments in conditioning, focusing on specific rugby positions, and trust-building through small-sided games. Edwards highlights the crucial role of clear communication, mutual respect, and a deep understanding of the game. He reflects on the sense of pride and the collective hard work that culminated in this triumph, marking a 19-year journey filled with unity and commitment to their country.

This episode isn't just for those who work in rugby but for anyone wanting to get an insight into a World Cup winning culture.

Main talking points:

• Creating a family-like team environment and high standards
• Importance of stability in team success
• Balancing data and intuition in coaching decisions
• Clear communication and respect in team dynamics
• Reflects on pressures, excitement of leading post-World Cup
• Details strategic conditioning, player-focused training approaches

Managing and maximising the rise in individual athlete support teams with Ben Rosenblatt and James Collins

In this episode of the Pacey Performance Podcast, Rob delves into the evolving world of athlete support with Founder and CEO of 292 Performance Ben Rosenblatt and Managing Director, INTRA Performance Group James Collins. This discussion pivots around the growing trend of athletes assembling personalized support teams to elevate their performance and extend their careers.

Ben and James, with their extensive backgrounds in sports nutrition, strength conditioning, and sports biomechanics, share their insights into how athletes are increasingly seeking specialized, interdisciplinary support. They emphasize the craft of performance support and the vital role of trade skills in enhancing athlete capabilities.

Key discussion points include the importance of contextualizing support for each athlete, managing communication efficiently, and aligning team expectations. The conversation also covers the adaptation of scientific approaches to fit individual athlete needs, the benefits of cross-disciplinary knowledge sharing, and the significance of trust and clear communication in athlete-support team relationships.

Furthermore, the episode explores the challenges of integrating external services with club-managed support, the impact of athlete-centered interdisciplinary teams on stress and recovery perceptions, and the increasing role of data science and technology in making informed decisions for athlete development.

If you're in a club working with external coaches or you're an external coach yourself, or you just want to get to know more about this area, this one is for you.

Main talking points:

• Athletes are actively forming their own performance teams for career stages.
• Enhanced communication and interdisciplinary support are key to make this work
• Dedicated support teams positively impact athletes' stress and recovery perceptions.
• Support teams across sports share knowledge to adapt science to individual needs.
• Athlete support teams are becoming broader networks for clubs and organizations.
• Efficient communication and data sharing are vital for support team effectiveness.
• Athletes receive continuous support throughout their careers for better performance.
• Support teams are extending individualized services to cater to loan players' needs.

Using GPS to understand HOW someone moves, not just where they move through SpeedSig with Jason Weber

I this episode of the Pacey Performance Podcast, Rob is talking to Coach and Founder of SpeedSig, Jason Weber. Jason first came on the podcast in 2015 when he was with the Fremantle Dockers in the AFL but since then has had roles in A-League soccer and the military.

But for the last 2 years Jason has been working on a new project, SpeedSig. In this episode, Jason takes us through his journey of using GPS to understand running loads but his frustration of wanting to understand HOW an athletes moves, not just how far they have run. This led to multiple projects and finally a PhD and a small business now working with some of the biggest sporting organisations in the world. He explains the process of capturing reliable data from lumbar and thoracic spine positioned GPS units to get metrics that help us understand that HOW.

In the second half of the episode, having visited hundreds of organisations across the world, Jason reflects on what he has seen and his own practice while working in the AFL and in soccer. He admits to "confusing the f*ck out of people with data" laterly in AFL and gives his thoughts on how people can learn from those mistakes. He is also a huge proponent of learning to code and encourages any sports scientist to go on that journey. He explains why and takes us on his own journey to master R. Jason's enthusiasm for this space is infectious and it will be of huge interest to practitioners across the world who are looking to understand HOW their athletes move using technology they are probably already wearing.

Main talking points:

• Why sports scientists should learn to code
• The SpeedSig journey
• The need to undrstand how an athlete moves, not just how far and how fast
• Collecting reliable speed signature data using GPS
• What metrics are important
• The increase in computer vision and AI tools
• Future evelopments in athlete tracking and GPS
• Reflections on the last 10 years of coaching

Optimising tackle technique and building confidence in contact with Andy Ryland

In this informative episode of the Pacey Performance Podcast, host Rob Pacey is joined by Andy Ryland, Senior Manager of Education and Training at USA Football. They delve into the critical aspects of tackle technique in rugby and American Football, and the importance of building confidence in contact situations across sports. 

Andy, with his rich background in both American football and rugby, shares invaluable insights into the differences and similarities in coaching styles and tackle techniques between the two sports. The discussion emphasizes the evolution of tackle technique, focusing on neck safety and the reduction of head and helmet impacts. Andy highlights the significance of proper head placement and shoulder contact to minimize injuries.

The episode also explores how technical models for coaching certification can enhance safety and tackle effectiveness in football, alongside conditioning drills like grappling and tumbling to build athlete confidence. Additionally, they discuss the importance of neck strengthening exercises in contact sports and the role of social media in learning tackle techniques.

Throughout the episode, Andy also addresses the unique challenges faced by youth athletes in contact sports, emphasizing the reduced exposure to rough play in modern childhood and its impact on their ability to handle physical contact in sports. This insightful discussion extends to the significance of incorporating elements like hand fighting and physicality into speed training, which not only builds technical skill but also psychological resilience in young athletes. Furthermore, the podcast highlights how drills and conditioning, including innovative neck strengthening routines, can be customized for various sports to enhance safety and performance.

This episode is not just for those in collision sports but highly relevant to those working in sports like soccer, backetball and ice hockey where building confidence in contact situations is crucial.

Main talking points:

• Emphasis on safety in tackling technique.
• Evolving rugby tackle techniques for neck safety.
• Implementing coaching certification for safety in football.
• Conditioning and grappling for contact confidence.
• Confidence building in contact through various drills.
• Importance of neck strengthening in contact sports.
• Youth's decreased exposure to physical play.
• Streamlining progression in contact and collision.
• Adapting tackling drills across different sports.
• Developing reaction skills in contact situations.
• Incorporating physicality into speed training.

#Bitesize - How to test and train curvilinear sprinting with Alberto Filter

Alberto featured on episode #467 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed -

• What is curvilinear sprinting and why should we care
• What tests can we use to understand curvilinear speed
• How to train it on the field

Check out the full episode with Alberto here - https://www.sportsmith.co/listen/curvilinear-sprinting-how-we-can-test-and-train-this-unique-quality/

This episode is supported by RockDaisy, the only FREE AMS on the market. AMS Lite features reporting capabilities, questionnaires and forms, alerts and communication, data sharing, data visualisation and calendar views.

Changing the narrative around health and performance of young athletes and people With Kelvin Giles

In this episode of the Pacey Performance Podcast, after 7 years since he first appeared on the show, Rob is joined by High Performance Consultant, Kelvin Giles. With a career spanning decades in both the UK and Australia, Kelvin brings a wealth of experience and insight into the challenges and successes of coaching. This episode takes an in-depth look at the shifting landscape of youth sports, focusing on the critical need for a holistic approach to training and well-being.

Kelvin, starting as a volunteer coach and rising to work with professional athletes, shares his journey and the lessons learned along the way. He delves into the changing culture in sports, particularly how the emphasis on results and rankings is negatively impacting young athletes' health, leading to increased injury rates and a decline in technical robustness.

The conversation then shifts to the detrimental effects of prioritizing competitive winning over overall health and well-being. Kelvin highlights the decline in fundamental movement skills among young people and stresses the importance of addressing this issue in schools and sports programs.

Recognizing the need for a paradigm shift, Kelvin discusses the necessity for coaches to prioritize individualized training and mentorship. He emphasizes the importance of developing movement literacy and foundational skills in young athletes, ensuring their physical health and performance are equally catered for.

In a profound reflection on the state of high-performance sports, Kelvin points out the often-overlooked consequences these programs have on the majority's health and well-being. The discussion underscores the need for a balanced approach, one that values foundational movements and physical activity in the education and training of young athletes.

Moreover, Kelvin provides practical advice on creating flexible and adaptive training programs. He advocates for a focus on personal bests and providing meaningful feedback, rather than just concentrating on outcomes. This approach, he argues, is vital for the holistic development of young athletes.

Towards the end of the episode, Kelvin stresses the significance of sharing resources and knowledge for the betterment of youth athlete health and performance. His commitment to this cause is evident through his work and the impactful resources he has made available to the broader coaching community.

Main talking points:

• Coaching journey from volunteer to professional level.
• Experience with Canberra Raiders and Brisbane Broncos.
• Declining health in young athletes.
• Culture of results impacting youth sports.
• Emphasis on competitive winning harming development.
• Need for progressive learning in coaching.
• Importance of movement literacy in youth.
• Prioritizing foundational movements in training.
• Holistic understanding of young athletes' needs.

#Bitesize - How to test neck strength with Gavin Pratt

Gavin featured on episode #475 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed -

• Why we need to test neck strength
• What positions are most reliable
• What technology is needed to test neck strength 

Check out the full episode with Alberto here - https://www.sportsmith.co/listen/methods-for-testing-and-training-neck-strength/

This episode is supported by RockDaisy, the only FREE AMS on the market. AMS Lite features reporting capabilities, questionnaires and forms, alerts and communication, data sharing, data visualisation and calendar views.

How to assess and rehab hip and groin injuries with Steve Short

In this episode of the Pacey Performance Podcast, Rob is joined by Steve Short, the VP of Sports Medicine at the Denver Nuggets. With a wealth of experience in sports medicine, Steve delves into the complex world of assessing and rehabilitating hip and groin injuries in athletes.

Steve begins by sharing his journey in sports medicine and the challenges he's faced, particularly in dealing with hip and groin injuries common in court-based sports like basketball. He emphasizes the importance of understanding the morphological and functional changes that occur in athletes and how these contribute to injury risks.

The discussion then explores the differences in susceptibility to hip and groin injuries between males and females, with Steve providing insights into the nuances of diagnosis and rehabilitation for positive long-term outcomes. He stresses the importance of a thorough assessment process, including understanding pain referral patterns and considering anatomical and training statuses.

Steve highlights the individualized approach needed in treating such injuries, focusing on a conservative treatment plan and the importance of continuous communication and monitoring. He shares valuable strategies on how to handle these injuries, from the initial examination to the final stages of rehabilitation, ensuring athletes return to their peak performance safely.

The episode also covers practical aspects of rehabilitation, such as the use of reliable measures and tools like handheld dynamometers for regular assessment, and the importance of understanding muscle balance and force generation.

Steve concludes by emphasizing the need for a holistic understanding of the athlete's needs, incorporating rest and various modalities into the rehab process, and maintaining objective measures and strength exercises. He advocates for a focus on what athletes can do, rather than what they can't, to facilitate effective recovery.

Main talking points:

• Challenges in diagnosing hip and groin pain

• Groin strength assessments

• A groin injury case study

• Surgical vs non-surgical routes

• Using reliable tools for injury assessment

Isometrics for performance enhancement and rehabilitation with Connor Schoepp

In episode 483 of the Pacey Performance Podcast, Rob speakers to Director of Applied Sports Performance at Liberty University, Connor Schoepp. With a focus on the critical role of isometrics in enhancing athletic performance and aiding rehabilitation, Connor shares his extensive experience and insights gained over nine years in the collegiate professional level.

Delving into why isometrics have become a cornerstone in programming for high-speed sports, Connor outlines how these exercises improve motor learning, control, and can be specifically targeted to benefit athletes during their training and return to play phases. He emphasizes isometrics' versatility in providing high stimulus at a low cost, making it an indispensable tool for strength coaches aiming to develop athletes without interfering with their sport.

The conversation also tackles the logistical challenges of implementing isometric training within the constraints of collegiate athletics, showcasing practical solutions for integrating these exercises into training regimens. Connor highlights the importance of addressing the "big rocks" of hip, knee, and ankle performance and rehab, and how dynamic work and movement prep can be synergistically combined with isometrics to mimic on-field movement patterns.

Connor discusses his approach to hamstring rehab, highlighting the importance of isometrics in developing strength without exacerbating injury. By integrating dynamic work and movement prep with isometric exercises, he showcases how to effectively mimic on-field movement patterns and support the healing process.

If you're interested in learning more about isometric strength training and hamstring injury rehab, this episode is for you.

Main talking points:

• Isometrics' benefits for motor learning
• Logistical challenges of implementing isometric training
• Why some people still don't believe in the power of isometrics
• Utilizing isometrics for effective hamstring rehabilitation
• How to rehab a hamstring injury

How to coach and programme “true” plyometrics with Eamonn Flanagan

In episode #484 of the Pacey Performance Podcast, Rob is joined by Eamonn Flanagan to dissect the intricacies of "true" plyometrics and their pivotal role in sports performance and rehabilitation.

Eamonn shares his journey into the world of plyometrics, sparked by undergraduate curiosity and further fueled by a colleague's PhD research. The discussion navigates the critical aspects of preparing athletes for plyometric training, underscoring the necessity of a solid foundation in strength.

Highlighting plyometric training's categorization based on intensity and athlete ability, Eamonn details the progression from lower to higher intensity exercises. The conversation also covers coaching strategies for effective plyometric training, including considerations for intent, surface, and intensity, and the importance of tailoring plyometric exercises to individual athlete needs and sport-specific demands.

Listeners will gain invaluable insights into implementing plyometric training safely and effectively, ensuring athletes not only enhance their performance but also minimize injury risks. Whether you're a coach, athlete, or sports science enthusiast, this episode offers a thorough exploration of plyometric training's principles and practical applications.

Main talking points:

• Categorizing plyometrics
• Importance of preparing athletes for plyometric training
• Progression from lower to higher intensity exercises
• Coaching strategies for effective plyometric training
• Forefoot vs flat foot landings
• Tailoring plyometric training to athlete's progression phase

How to profile performance staff. What does “success” look like for different roles with Martin Buchheit

In episode #485 of the Pacey Performance Podcast, Rob chats to High Performance Consultant, Martin Buchheit, to explore the critical aspect of evaluating performance staff within sports organizations. How success is measured among performance staff is often a topic of discussion and too often reduction in injuries or win:loss records are the best we can come up with.

We are expertsd in profiling our athletes, assessing their strengths and weaknesses before creating physical development plans for them. So why isn't that done with performance staff? Why aren't we judging performance staff on criteria that is highly relevant to individual roles? Martin explains that this is very much a cultural thing and due to the rapid rise in the number of performance staff, things haven't caught up with the corporate world yet.

So how can this be improved? How can managers start to put things in place for this to happen? Martin gives some recommendations for those at the top, but also those towards the bottom of the hierachy.

This episode offers actionable insights on enhancing objectivity in staff evaluations and fostering an environment that champions growth, adaptation, and excellence.

Main talking points:

• Why the current way to evaluate performance staff is flawed
• Why results and win:loss record is a poor way to evaluate performance staff
• How the corporate world does it
• Challenges to implement it in sport
• What can managers do to improve practice
• What can regular practitioners do to start the process

Learnings from building a performance department from scratch with Adam Parr

In this episode of the Pacey Performance Podcast, Rob sits down with Adam Parr, Head of Performance at Charlotte FC in Major League Soccer. Adam shares his journey through the challenges of staff changes, establishing a successful performance culture from the ground up and integrating video with technical and tactical information.

The conversation delves into Adam's transition from individual sports to team sports, emphasizing the creation of a cohesive culture among staff and players. Adam discusses the crucial steps of educating players on the importance of physical preparation, gaining buy-in from coaches, and the strategic implementation of advanced technology to enhance player performance and department success.

Listeners will get an inside look at the intricacies of developing a performance department, from hiring experienced coaches to tailoring training interventions and creating a curriculum that addresses the needs of players across different age groups. Adam also highlights the integration of wearable technology and video analysis as game-changers in making informed coaching decisions and fostering collaboration within the team.

Tune in to discover how Adam Parr is shaping the future of soccer performance at Charlotte FC, setting new standards for success in sports organizations, and the lessons learned along the way that can apply to any team looking to build a winning performance culture.

Main talking points:

• Building an MLS performance department
• Transitioned from individual sports to team sports
• Educated players and gaining coach buy-in
• Developing physical development pathway for players
• Integrating video and GPS data
• Redefining warm ups for soccer

How to prepare players for the NFL with TedRath

In this episode #487 of the Pacey Performance Podcast, Ted Rath, Vice President of Player Performance for the Philadelphia Eagles, shares invaluable insights from his extensive career in the NFL. Rath explores the critical aspects of athletic performance in American football, emphasizing the importance of precision training tailored to individual needs and positions. With a background as a strength and conditioning coach and a former college football player, he highlights the philosophy behind player development, focusing on building power, resilience, and efficiency through carefully designed training programs.

Ted delves into offseason preparation strategies, including isometrics and eccentric work, to prevent injuries and enhance performance. He also discusses the significance of analyzing athletes' movement patterns and injury histories to optimize their performance and durability. Rath touches on the adaptation of training regimens to meet the specific requirements of different player positions and the use of technology, like RFID tracking, to align training intensity with game demands.

This episode offers a deep dive into Ted's holistic approach to athlete development, combining science and empathy in leadership.

Give it a listen!

Main talking points:

• Offseason training
• Pre-season training
• Individualising training based on position and movement pattern
• On-field tracking
• How to use isometrics to prepare players for dynamic work
• Individualising plyometrics for big guys

#Bitesize - Flat foot versus ball of the foot landings in jump training with Eamonn Flanagan

Eamonn featured on episode #484 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed -

• The lack of research in understanding the impact of a flat foot vs ball of the foot landing
• When Eamonn advises on using each one
• How each option effects intensity

Check out the full episode with Eamonn here - https://www.sportsmith.co/listen/how-to-coach-and-programme-true-plyometrics/

This episode is supported by RockDaisy, the only FREE AMS on the market. AMS Lite features reporting capabilities, questionnaires and forms, alerts and communication, data sharing, data visualisation and calendar views.

Utilising a data driven approach to rehab with Alan Murdoch, Jason Avedesian and Nick Court

In this episode of the Pacey Performance Podcast, Rob is joined by Alan Murdoch, Jason Avedesian and Nick Court with topic being all about data driven rehab. This conversation takes a closer look at how integrating precise data collection and analysis into rehab processes can significantly improve outcomes for athletes. By focusing on early ACL rehabilitation strategies to combat swelling, infection, and pain, and blending medical insights with performance data, this episode reveals a path to more personalized and effective recovery.

Learn about the nuanced steps necessary for transitioning athletes from injury back to peak performance, including the crucial distinctions between returning to running and fully engaging in competitive sports. The episode also highlights the role of technologies such as GPS, isokinetic dynomometry and the ForceFrame, in crafting preventative strategies that not only reduce the risk of future injuries but also contribute to the overall enhancement of athlete performance.

This journey through the episode is an exploration of how combining technology, thorough data analysis, and a team-centered approach to rehab can create a more holistic and successful recovery process. It advocates for a balanced blend of science and practical application, aiming to equip athletes with the resilience and strength needed to not just return to their sport, but to excel beyond their previous capabilities.

Join us as we delve into this thought-provoking discussion, offering insights and real-world applications for rehab professionals.

Main talking point:

• Data-guided ACL rehab strategies focusing on swelling, infection, and pain prevention.
• Power variables and isometric testing to tailor rehab stages.
• Merging medical insights with performance data for comprehensive athlete care.
• Deciphering the critical phases from running to full sport participation.
• Harnessing GPS for targeted rehab and injury rate reduction.
• Debunking ACL rehab myths with real-world data application.
• Elevating rehab with a focus on eccentric muscular action and capacity improvement.
• Emphasizing rehab as a collective effort, integrating coaching insights and isometric training.
• Utilizing force plates, GPS, and innovative tools for progress tracking.
• The crucial blend of data, the coach's eye, and athlete feedback for success.

 

 

Reflections from working across the elite football trifecta: Premier League club, league and federation with James Bunce

In this episode of the Pacey Performance Podcast, Rob is joined by James Bunce, Performance Consultant & Owner, XG Performance. James shares his journey, starting from Southampton, where he climbed up to head of the department from initially starting as an intern in the academy, through his transition to the Premier League to develop a high-performance department, to taking on challenges in the US and Monaco. Reflecting on his experiences, James discusses the excitement and challenges of setting up his consultancy, including working on the 30th MLS franchise in San Diego.

The episode delves into the essence of succeeding in the competitive sports industry, highlighting the need for hustle, differentiation, and continuous learning. It underscores the importance of professionalization and modernization of coaching practices, alongside advocating for a focus on athletic development and player performance pathways. The discussion also covers the challenges of transitioning to consultancy roles, the value of professionalizing football environments, and the need for education and awareness in talent identification and development.

Rather than just being a bio, James dives into the detail of some key areas that he is particularly proud of during his career. He describes what the catalyst was which enabled him to transition from intern to head of department at Southampton FC. Then he answers a lot of questions on why the Premier League close to support certain rules like the necessity for BASES accreditation for its academy staff, while also diving deep into the reasons why growth and maturation monitoring is so key for the development of elite players. His time at Monaco is also an area where James provides some really actionable insights, particularly around data collection and implementing standards.

If you're working in football and are looking for insights into what its really like working at a Premier League club, a league or federation, this episode with James Bunce is for you.

Main talking points:

• The importance of hustle to get and stay in a job in football
• Getting yourself noticed
• Why the Premier League supported BASES accreditation
• The importance of growth and maturation monitoring
• Bio-banding
• Taking a European high performance model to US Soccer
• Working and living in Monaco
• Not being driven by tradition in football

#Bitesize - Tackle technique and what American Football can learn from rugby with Andy Ryland

Andy featured on episode #480 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed -

• Why tackle technique is important in rugby and American football
• Developing a tackle technique framework
• Evidence of its real-world benefits 

Check out the full episode with Andy here - https://www.sportsmith.co/listen/optimising-tackle-technique-and-building-confidence-in-contact/

This episode is supported by RockDaisy, the only FREE AMS on the market. AMS Lite features reporting capabilities, questionnaires and forms, alerts and communication, data sharing, data visualisation and calendar views.

The EXOS way to develop fast athletes with Brent Callaway, Anthony Hobgood and Nic Hill

This week on the Pacey Performance Podcast, Rob is speaking to Brent Callaway, Anthony Hobgood and Nic Hill who are all part of EXOS. This podcast dives deep into the essence of sprinting, guiding you through an exclusive look at how EXOS, with its 11 locations worldwide, builds fast athletes.

Brent, Anthony and Nic offer insights into the challenges of translating track skills to football, the intricacies of load management, and the crucial balance of strength conditioning with game preparation.

Volume control, quality over quantity, and a focus on high-frequency leg action are just the tip of the iceberg. Dive into the technical aspects of biomechanics, the significance of individualized programming, and how EXOS leverages sport science to tailor each athlete's training plan. Witness firsthand the remarkable transformation of Xavier Worthy, who shattered the 40-yard dash record, a testament to the effectiveness of EXOS's methodology.

Whether you're an aspiring athlete eager to unlock your speed, a coach looking to refine your methodology, or simply a sports enthusiast fascinated by the science of performance, there's something here for you.

Main talking points:

• NFL combine preparation insights.
• Importance of volume control in training.
• Customizing training for individual needs.
• Biomechanics and physics in speed coaching.
• Success stories: Xavier Worthy's record-breaking sprint.
• Integrating nutrition and physical therapy

Integrating speed training into an athletic development programme with Joey Bergles

In thi episode of the Pacey Performance Podcast, Rob is joined by Joey Bergles, Director of Strength & Conditioning at JJ Pearce High School. In this podcast, Joey shares invaluable insights gained from his experiences in Dallas's public schools, his own business, and online coaching platforms. Joey highlights the importance of an open mindset, the challenge of balancing overpacked sports schedules, and the critical role of specialized coaching in fostering athletic growth.

Joey delves into the mechanics of speed training, discussing the balance between acceleration and maximum velocity, the nuances of warm-up routines, plyometrics, and technical drills, and the imperative of consistent, quality training. He sheds light on the often overlooked yet foundational aspects of athletic development, such as technique refinement, explosive power enhancement, and the cultivation of a dedicated mindset among young athletes.

This podcast is a must-listen for coaches, parents, and young athletes alike, seeking to unlock their potential and navigate the complex landscape of youth sports with grace, effectiveness, and an eye toward the future. Join us as Joey Bergles shares his journey, offering a roadmap to success in athletic development and beyond.

Main talking points:

• Long-term improvement in youth speed training.
• Overcoming overpacked sports schedules.
• Unconventional training's impact on performance.
• Skill development vs. game play emphasis.
• Acceleration and max velocity in training.
• Importance of warm-up, plyometrics, and technical drills.
• Consistent, quality training for progress.
• Balancing expectations with effective training methods.

Jump training & the importance of “deep tier” jumps with Matt McInnes Watson

In this episode of the Pacey Performance Podcast, Rob is talking to Matt McInnes Watson about the critical role of jump training in physical development. Matt, a former high jumper turned coach, shares insights from his extensive experience in both track and field and team sports. He discusses how balancing a full-time job, part-time PhD, and starting a business has led him to develop a systematic approach to training athletes for dynamic movements.

The conversation highlights the significance of differentiating between various jump training modalities and understanding the reflexive components essential for propulsion. Matt emphasizes the importance of "deep tier" jumps as well as the need to not be obsessed with stiffness when coaching plyometrics and jumps.

Additionally, Matt touches on how jump training has been a fundamental element in managing momentum and energy effectively in track and field. His passion and expertise in improving dynamic movement are evident as he explains the distinctions between plyometric and non-plyometric movements, particularly how these affect tendon dynamics and force handling during jumps.

If you want to understand jump training from someone who has dedicated his life and business to this area, check out this episode.

Main talking points:

• The importance of "deep tier" jumps.
• Systematic approach developed for dynamic movement training.
• Importance of managing momentum and energy in training.
• Differentiation between jump training and plyometrics
• Significance of takeoff and landing in jumps.
• Plyometric vs. non-plyometric movements
• Categorising jump training

Translating knowledge of speed from other sports to soccer with Tom Taylor

In this episode of the Pacey Performance Podcast, Rob is speaking to Head of Performance at Rangers FC, Tom Taylor. Tom discusses the integration of speed training principles from various sports into soccer to enhance acceleration, max velocity, movement efficiency, and injury prevention among players.

In this episode of the Pacey Performance Podcast, Rob is speaking to Head of Performance at Rangers FC, Tom Taylor. Tom discusses the integration of speed training principles from various sports into soccer to enhance acceleration, max velocity, movement efficiency, and injury prevention among players.

The episode delves into the application of speed training in soccer, revealing how Premier League clubs are engaging experts from other sports to refine their training routines. Tom highlights the importance of a collaborative approach in rehab and recovery, where strength and conditioning coaches, physiotherapists, and other specialists come together to optimize the rehabilitation processes. This synergy not only fills knowledge gaps but also empowers coaching professionals to learn from hands-on experiences and mistakes.

Taylor also discusses the necessity of adapting soccer training to meet the increasing physical demands of the game, focusing on maintaining high intensity and ensuring effective recovery. He stresses the significance of tailoring training and rehabilitation programs to the unique needs and movement patterns of each player, which is crucial for achieving optimal performance and managing injuries effectively.

If you're working in team sports and want to translate knowledge from other environments into your own, check out this episode from Tom.

Main talking points:

• Integrating speed training knowledge from various sports into soccer.
• Enhancing movement.
• Prevention of injuries through well-timed high speed exposures
• Use collaborative approaches in rehab.
• Learn from hands-on experience and mistakes.
• Develop individualized training and rehab programs.
• Address unique player needs and movement patterns.
• The fast to fit approach to rehab

Calf injury prevention and rehabilitation with Brady Green

In episode #494 of the Pacey Performance Podcast, Rob is speaking to Senior Lecturer in Musculoskeletal Physiotherapy at the University of Notre Dame, Brady Green for a detailed exploration of calf injuries, particularly their high prevalence and recurrence in elite sports. Brady sheds light on the limited research surrounding the initial risk factors for calf strains, emphasizing the necessity for focused prevention and effective rehabilitation strategies.

The conversation begins with an overview of how prevalent calf injuries are in sports like Australian rules football and track and field, noting the challenges in reducing their incidence despite ongoing efforts. Brady points out that older athletes and those with a history of previous calf strains are particularly susceptible to future injuries. He suggests that targeted prevention through high-load strengthening and isometric exercises can induce structural adaptations that help mitigate these risks.

The podcast delves into the specifics of screening and testing for calf injury prevention and rehabilitation. It highlights the importance of strength testing in both seated and standing positions, the relevance of dorsiflexion, proper alignment, and the use of a metronome to standardize tests for running-based athletes.

Further discussion focuses on the need for dynamic function testing and training, including reactive strength endurance and horizontal force production, to fully understand and cater to the calf’s range of capacities. Brady emphasizes the biomechanical roles of the calf and the necessity of addressing impairments not just in the calf but also in the thigh, hip, and pelvis to prevent overload injuries.

The podcast concludes with strategies for early loading and strengthening of synergist muscles, progressing towards dynamic activities that focus on force and velocity components essential for calf injury rehabilitation. It also covers the critical steps of a thorough process for returning to play, including monitoring strength markers and assessing non-quantifiable factors like recovery and range of motion.

Finally, Brady touches upon an international collaboration project aimed at preventing calf injuries which includes some of the biggest organisations across the world. You can check Brady out at the Sportsmith Rehab Conference on 12-13 October.

Main talking points:

• Calf injuries prevalent, high recurrence in elite sports.
• Older age, previous strains major risk factors.
• High-load strengthening, isometrics mitigate injury risks.
• Screening includes seated, standing strength testing.
• Dorsiflexion, alignment critical in testing protocols.
• Benchmarks: 20-22 calf raises to failure.
• Address biomechanics in thigh, hip, pelvis.
• Early loading, synergist muscle strengthening essential.
• Dynamic function testing for comprehensive rehab.
• Monitor strength, assess non-quantifiable factors for return

Utilising the sprint mechanics assessment score (S-MAS) to try reduce hamstring injuries with Chris Bramah

In this episode of the Pacey Performance Podcast, Rob is speaking to Consultant, Physio and Biomechanist at the Manchester Institute of Health and Performance, Chris Bramah.

Delving into the intricacies of running mechanics, Chris explains the crucial connection between specific movement patterns and the risk of hamstring injuries. Through his expertise, listeners gain an understanding of how lumbar-pelvic control, backside mechanics, and overstriding play pivotal roles in athlete health and performance. The conversation further explores the cutting-edge technology of 3D biomechanics assessments, highlighting their application in elite sports environments including Premier League football clubs, to optimize rehabilitation strategies and return-to-play decisions.

Chris then introduces the Sprint Mechanics Assessment Score (S-MAS), a novel, simplified tool he developed—a 12-item score that utilizes basic camera setups to assess movement mechanics effectively during athletes' warm-ups. This tool is designed to enhance the confidence of practitioners in diagnosing and addressing potential issues.

The discussion touches on the future of biomechanical assessments in sports, emphasizing the promising yet still evolving role of artificial intelligence and motion capture technologies. Chris shares his holistic approach to integrating clinical research with practical experience, aiming to create a broader impact on patient outcomes and advance the field of sports medicine.

Main talking points:

• The role of 3D biomechanics in rehab and return-to-play.
• Running mechanics' impact on hamstring injury risks.
• Sprint mechanics Assessment Score (S-MAS)
• Lumbo-pelvic control and overstriding prevention.
• Avoiding S-MAS set up issues
• Use of AI and motion capture in future assessments.
• Integrating clinical research with practical applications.

Integrating sports science into a college football performance programme with Mitchell Cholewinski

In episode 496 of the Pacey Performance Podcast, Rob is talking to Mitch Cholewinski, Coordinator of Football Sports Science at the University of Nebraska.

Mitch starts off with detailing his unusual route into sports science and explains how he applies process dynamics from chemical engineering to manage and optimize athlete training regimens through flowcharts and decision trees. His work at the Nebraska Athletics Performance Lab focuses on biomechanics and sports science, where he has been instrumental in expanding the sports science department. Mitch emphasizes the importance of educating athletes on data collection and the use of new recovery resources like sauna, red light therapy, and sensory deprivation float tanks, ensuring athletes take an active role in their recovery processes.

The podcast also covers how Mitch collaborates with strength coaches and integrates with the strength staff to enhance recovery and performance using data-driven methods. He utilizes visual aids and quick communication methods to address performance issues in real-time, fostering a proactive approach to athlete management. This episode is a unique insight into sports science provision at a division 1 football programme. Check it out.

Main talking points:

• Integrating engineering principles into sports science
• Expand sports science departments strategically.
• Educate athletes on data collection importance.
• Involve athletes in performance decision-making.
• Ensure athlete ownership of recovery processes.
• Collaborate with strength coaches and specialists.
• Use visual aids for real-time performance feedback.
• Implement new recovery tools during fall camp.
• Foster athlete participation in recovery and training.

How to use force plates effectively: An expert roundtable with Phil Graham-Smith, Matt Jordan and Paul Read

On this episode of the Pacey Performance Podcast, Rob is speaking to 3 experts when it comes to the research and application of force plates, Phil Graham-Smith, Matt Jordan and Paul Read.

The converation starts off with Phil diving into how we choose a force plate and what are our options to ensure we are choosing the right technology for our needs. Phil highlights the importance of having a clear objective when selecting force plates, as knowing what and why we are testing is crucial for effective usage.

The experts discuss the benefits of using dual force plates for tracking asymmetries in athletes, which is particularly useful in rehabilitation scenarios. This approach not only helps in pinpointing discrepancies but also in enhancing overall performance by ensuring both sides are equally developed.

Listeners will also discover the importance of instantaneous feedback and robust data analysis provided by force plate software. Such features are integral for integrating with other measurement devices and offer real-time insights that can dramatically influence training decisions.

Jump mechanics are another focal point of the discussion, illustrating how jump height, ground contact time, and the duration of eccentric and concentric phases are pivotal metrics for measuring athlete fatigue and performance. Understanding these metrics within a standardized framework helps in effectively interpreting the data and making informed training adjustments.

The podcast also covers practical techniques, such as the hands-on hips method, to ensure consistent and reliable data collection during jump tests. Furthermore, the discussion extends to how force plates can aid in classifying ACL injuries through detailed analysis of jump measures and mechanical variables, providing invaluable support in rehabilitation and training regimes.

Towards the end of the podcast, the conversation shifts to the importance of selecting the most reliable metrics and avoiding those that are less consistent, such as the rate of force development. The experts stress focusing on metrics with a strong biological basis and high repeatability to ensure the data collected is both accurate and useful.

This episode is an indispensable resource for coaches, athletes, and sports scientists eager to leverage advanced technology to enhance athletic performance and prevent injuries.

Main talking points:

• Understand various force plate types for specific needs.
• Clearly define testing objectives for effective force plate use.
• When to and when not to monitor athlete asymmetries.
• Instant feedback, robust data analysis enhance training decisions.
• Measure athlete fatigue and performance with key metrics.
• Standardize data interpretation using a consistent framework.
• Force plates classify ACL injuries through jump analysis.
• Prioritize reliable metrics, avoid inconsistent rate of force development.
• Focus on metrics with strong biological basis, repeatability.
• Adjust training based on individual and sport-specific demands.

Vertical and horizontal jumping during ACL return to play with Roula Kotsifaki

In this episode of the Pacey Performance Podcast, Rob sits down with Physiotherapist and Head of the Assessment Lab at Aspetar, Roula Kotsifaki to delve into the critical role of technology and specific testing protocols in determining an athlete's readiness to return to play after an ACL injury.

Roula emphasizes the importance of measuring asymmetries, movement quality, and strength to prevent future injuries. Key highlights include the construction of sensitive testing protocols to measure key competencies. Roula discusses the significance of hop tests and jump tests in identifying asymmetries and the role of landing variability in ACL rehabilitation. She highlights the use of 3D force plates and cameras to accurately assess power metrics and joint contributions during vertical and horizontal jumps, which are crucial for evaluating an athlete's readiness.

Roula also details which metrics we should trust and which we shouldn't, and that includes her questioning the use of rate of force development related metrics. Furthermore, Roula stresses that successful return to play after ACL surgery requires comprehensive rehabilitation and shouldn't be determined by a timeline. Just because you are at 9-months post surgery, it doesn't mean that you're ready. Being "ready" should be based on achieving specific competencies.

Listeners can gain insights into the best practices for ACL rehabilitation, the use of technology in assessing readiness, and the critical metrics for ensuring a safe and effective return to play.

Key points:

• Importance of technology in ACL rehabilitation.
• Measure asymmetries to prevent future injuries.
• Choosing sensitive testing protocols.
• Hop tests options.
• 3D force plates assess joint contributions.
• Problems with rate of force development metrics.
• Comprehensive rehab before returning to sport.
• Why the minimum 9 month timeframe for ACL recovery

Groin injuries: How to monitor risk and manage rehabilitation with Enda King, Steve Short and Ed Gannon

In episode #499 of the Pacey Performance Podcast, Rob is joined by guests Enda King, Ed Gannon, and Steve Short to delve into the intricacies of preventing and managing groin injuries. They emphasize the importance of monitoring and managing training loads, particularly during transitions from pre-season to in-season phases. The discussion highlights the need for regular assessments of range of motion, neuromuscular status, and strength, coupled with close communication with athletic training staff and massage therapists.

The conversation covers how groin injuries often stem from asymmetries, stressing the necessity of identifying and managing these imbalances. This includes assessing load, function, and tissue tolerance during rehabilitation, and recognizing that asymmetry can vary by sport and individual.

The guests also address the identification of high-risk players and the early warning signs of groin pain. They discuss strategies for mitigating risk, such as investigating markers like range of motion and hip strength, and implementing conservative training loads and reactivation exercises. Effective rehabilitation involves focusing on hip and trunk control, monitoring activities that provoke injury, and following a structured five-phase strategy for adductor strains.

Furthermore, the podcast touches on the importance of individualized rehabilitation, taking into account each athlete's specific deficits and symptoms. They discuss the utility of various testing and monitoring methods, including unilateral long lever assessments and cutting assessments, to identify and address the root causes of groin injuries.

In summary, the podcast underscores the necessity of a comprehensive approach involving regular monitoring, individualized rehabilitation strategies, and effective communication among all stakeholders to effectively prevent and manage groin injuries in ice hockey players.

Main talking points:

• Assess range of motion and strength regularly.
• Identify and manage athlete asymmetries.
• Assess load, function, and tissue tolerance.
• Focus on hip and trunk control.
• Use a five-phase rehab strategy.Individualize rehabilitation for specific deficits.
• Utilize long lever assessments.
• Monitor activities provoking groin injuries.

PowerBI: Streamlining data analysis, visualisation and communication with Rob Delves

In this episode of the Pacey Performance Podcast, Sports Scientist at the Melbourne Storm rugby league club, Rob Delves discusses the growing use of PowerBI in sports science for data analysis and visualization.

PowerBI is becoming a preferred tool over Excel due to its efficiency in handling larger data sets from multiple sources. Rob emphasizes the importance of upskilling in data analysis and communication within sports science, as resources can be limited. PowerBI provides streamlined data management and visualization capabilities, allowing for more advanced data manipulation than Excel. Its easy access, customization options, and cost-effectiveness make it an attractive alternative.

Rob highlights that PowerBI offers a uniform platform for data access and management, reducing the need for physical report distribution and potential errors. It integrates smoothly with existing Microsoft Office suites and ensures data security through multi-factor authentication. The transition from Excel to PowerBI is facilitated by their similar layouts, making it user-friendly for those familiar with Excel.

The podcast also covers the benefits of PowerBI in saving time through automation, which allows coaches to focus more on coaching rather than data entry. Data from training sessions can be quickly synced into PowerBI, streamlining the analysis process. However, Rob notes the challenges in collecting subjective data from athletes, as it may not always be reliable.

Rob concludes by discussing the integration of APIs for advanced data analysis, the importance of investing in data science skills, and the creative visualization opportunities that PowerBI offers. He suggests that while PowerBI is excellent for data reporting, it may not be the best tool for integrating video analysis.

Main talking points:

• The importance of efficiency in data analysis and communication
• PowerBI and its difference and similarities to Excel
• Increased data security through using a cloud based solution
• How to streamline data processing with PowerBI
• Visualisation options in PowerBI versus Excel
• Increased statistical analysis in PowerBI
• Combining PowerBI and R or Python
• Automation and PowerBI

Blood flow restriction and its place in the athlete recovery pyramid

In this episode of the Pacey Performance Podcast, John Noonan, Warren Bradley, Vasek Jursík and Lucas Baistrocchi discuss the significance of Blood Flow Restriction (BFR) training within the athlete recovery pyramid, highlighting its benefits for improving recovery and performance.

BFR training is emphasized as a crucial recovery method, particularly effective when integrated with other modalities. Practitioners are encouraged to consider individual athlete needs, limitations, and evidence-based practices when choosing recovery methods. BFR is praised for its versatility and ease of integration into existing recovery routines.

The discussion covers how BFR can enhance nutrient intake, glucose uptake, and muscle recovery, making it a valuable addition to recovery strategies. The guests point out that BFR's simplicity and cost-effectiveness contribute to its growing popularity among athletes and coaches.

Positive results from using BFR during workouts and in daily routines are highlighted, with specific examples from team sports, Formula One drivers, and professional rugby coaches. BFR's ability to improve muscle fatigue, neural drive, and overall recovery in various sports is discussed.

Research on BFR shows significant improvements in recovery, performance, and rehabilitation, particularly in higher muscle mass individuals and males. Combining BFR with ice bath therapy further enhances recovery by reducing muscle soreness and fatigue.

BFR's potential benefits extend to improving sleep quality and aiding in recovery for athletes with unpredictable schedules. The podcast also notes the growing adoption of BFR in both elite and amateur sports due to its scientifically backed benefits, safety, and accessibility.

Wanting to know more about blood flow restriction training and its place in the athlete recovery pyramid, give this episode a listen.

Main talking points:

• Integrate BFR into existing recovery routines
• Consider athlete needs for personalized recovery
• Use evidence-based practices in recovery strategies
• Enhance nutrient intake with BFR training
• Combine BFR with ice baths for better results
• Promote BFR for better sleep quality

“Activation” exercises: Are they really improving performance or preparing your athletes? with Gerard McMahon

In this episode of the Pacey Performance Podcast, Gerard McMahon joins us to discuss "activation" exercises and their role in improving performance and preparation. Activation exercises have long been touted for their ability to improve performance by targeting specific muscle groups and maximizing motor unit recruitment. However, Gerard challenges this notion, suggesting that these exercises, often misunderstood and misapplied, may not be as beneficial as many people think.

Gerard explains that muscle activation is fundamentally a function of the neuromuscular system, controlled by motor unit recruitment and firing rates. Activation exercises, while intended to improve performance, often do not significantly enhance muscle activation in healthy athletes. Instead, these exercises may be more appropriate for rehabilitation of severe cases or specific disabilities.

EMG (electromyography) studies, commonly used to measure muscle activation, have limitations due to the complexity of interpreting muscle signals and potential inaccuracies from surface electrodes. As a result, the practical value of EMG-based activation exercises is questioned. Low-level resistance band exercises, such as monster walks and side steps, are criticized for their minimal impact on performance enhancement. These exercises, often used in warm-ups, may not provide the necessary muscle activation levels to prepare athletes effectively for high-intensity activities.

Gerard suggests that high-intensity contractions are a better alternative for post-activation potentiation, which can lead to greater performance improvements. These high-intensity activities, combined with a proper warm-up, are more effective in enhancing neuromuscular readiness and overall athletic performance. In summary, the podcast casts doubt on the traditional use of activation exercises, advocating for high-intensity exercise in the form of PAP as a superior method for athlete preparation and performance enhancement.

Main talking points:

• Reevaluate the effectiveness of activation exercise
• Understand muscle activation via motor unit recruitment
• Use EMG studies cautiously for muscle activation
• Avoid relying on low-level resistance bands
• Question the need for activation in healthy athletes
• Prioritize high-force, high-velocity exercises
• Integrate sport-specific warm-up activities
• Address root causes of muscle inhibition IF there is any

Managing T-junction injuries and location based hamstring rehab with Fearghal Kerin

In this episode of the Pacey Performance Podcast, Fearghal Kerin, Rehabilitation Physiotherapist, Chelsea Football Club, discusses the growing prevalence of T-junction hamstring injuries and the importance of location-specific rehabilitation strategies.

Fearghal outlines his background, highlighting his PhD focused on hamstring injuries and his work in professional sports, including football and rugby. He emphasizes the evolving role of strength and conditioning coaches in injury rehabilitation and the need for a nuanced approach to managing hamstring injuries based on their anatomical location.

Hamstring injuries are classified into sprint-type and stretch-type, with the T-junction—a confluence of the long and short head of the biceps femoris—being particularly susceptible to injury. This area is complex due to its dual force vectors, dual nerve supply, and bi-articular function, making it challenging to rehabilitate.

Fearghal discusses the necessity of considering biomechanical positions and sport-specific actions when diagnosing and treating hamstring injuries. He highlights that traditional low-level resistance exercises may not effectively prepare athletes, advocating for high-intensity conditioning contractions instead.

He stresses the importance of eliminating MRI signs before returning to play, as unresolved edema and tension can increase the risk of reinjury. Specific tissue loading and exercise selection are crucial, with a focus on exercises that respect the injury’s anatomical structure.

Research indicates that T-junction injuries, though complex, do not necessarily lead to worse outcomes than other hamstring injuries if managed correctly. This podcast concludes with a call for more research and personalized rehabilitation strategies to optimize recovery and prevent recurrence.

Main talking points:

• Implement location-specific rehab for hamstring injuries
• Focus on high-intensity conditioning contractions
• Diagnose hamstring injuries using biomechanical analysis
• Tailor rehab exercises to injury’s anatomical location
• Eliminate MRI signs before return to play
• Use sport-specific actions in rehabilitation plans
• Avoid low-level resistance exercises for preparation
• Address neuromuscular factors in hamstring rehab
• Consider trunk rotation in injury assessments
• Control unanticipated movements during rehab
• Ensure sequential imaging for accurate injury management
• Extend rehab for field sport athletes as needed.

Leading a performance department in a multi club ownership structure with Kasper Thornton

n this podcast, Kasper Thornton, Group Director of Human Performance at Right to Dream, discusses the complexities and strategies involved in leading a performance department across multiple clubs. He emphasizes a "person-first" approach, where selecting candidates based on mindset, values, and team fit is prioritized over mere technical skills. This approach is crucial in developing a cohesive and effective performance department across multiple clubs, each with its unique culture and challenges.

Kasper shares his journey from a physiotherapist to his current leadership role, highlighting the growth of his organization from a small Danish club to a multinational operation with branches in Ghana, Egypt, and San Diego. A significant focus is on building top-notch facilities and developing talent, particularly in the soccer academies associated with these clubs.

He outlines the challenges of recruiting and onboarding personnel across different time zones and cultures, stressing the importance of soft skills and cultural fit in building a successful team. Kasper also discusses the need for an overarching strategy that aligns all clubs within the ownership group, while respecting their individual identities and operational contexts.

The recruitment process is streamlined with the help of recruitment agencies, and a grading system is used to ensure the best candidates are selected. Regular staff meetings and global collaboration are key to maintaining alignment and driving continuous improvement within the department. Overall, the podcast provides valuable insights into the strategic and operational aspects of leading a performance department in a multi-club ownership structure, with a focus on people, culture, and continuous development.

Main talking points:

• Prioritise a person-first approach in recruitment.
• Focus on mindset and values in candidates.
• Align clubs with an overarching performance strategy.
• Adapt recruitment to different cultures and contexts.
• Emphasize soft skills over hard skills.
• Encourage global collaboration across all clubs.
• Plan for internal succession and staff development.

Its not all about tech: Developing your coaching eye within a speed-based approach to rehab with Alan Murdoch

In this episode of the Pacey Performance Podcast, Alan Murdoch discusses the "fast to fit" approach to rehabilitation. Alan advocates for prioritizsng movement assessment over tests, underscoring the value of a strong coaching eye in identifying and addressing underlying issues in athletic movement. This approach allows for more targeted interventions, enhancing the effectiveness of rehabilitation.

The "fast to fit" approach focuses on incorporating high-intensity actions early in rehab, aiming to develop necessary coordination and expedite recovery. This contrasts with traditional methods that emphasize building volume before speed, which can delay the athlete's return to peak performance.

Frameworks like the Compass Protocol and Prep with Purpose are central to this approach, enhancing decision-making and creativity in fast-paced rehab settings. These frameworks prioritize dynamic warmups, visual assessments, and targeted drills to improve hip mobility, function, and overall athletic performance.

Alan's "fast to fit" approach offers a dynamic and effective method for athlete rehabilitation, emphasising speed, coordination, and innovative coaching techniques to ensure athletes return to their pre-injury performance levels quickly and effectively.

If you are interested in the fast to fit online course, check it out here.

Main talking points:

• Prioritize movement assessment over traditional tests
• Develop a strong coaching eye for effective rehab
• Use video analysis to identify movement asymmetries
• Incorporate high-intensity actions early in rehab
• Apply the fast to fit approach for faster recovery
• Use frameworks like Compass Protocol in coaching
• Address compensatory movements during rehabilitation
• Enhance coaching creativity with structured frameworks
• Emphasize purposeful drills for athlete performance

Debunking misconceptions about female health and sports performance with Charlie Pedlar

In this episode of the Pacey Performance Podcast, Professor in Sport and Exercise Science, Charlie Pedlar delves into the importance of understanding the unique physiological responses of female athletes to optimize their health and sports performance. He highlights the progress made in recent years, particularly in recognizing the impact of menstrual cycles and iron deficiency on female athletes.

Charlie explains that menstrual cycles, which were often overlooked in the past, play a crucial role in influencing athletic performance. Tracking these cycles can help athletes anticipate and manage the physiological changes that occur, allowing for more tailored training approaches. He emphasizes that iron deficiency is prevalent among female athletes due to menstrual blood loss and poor iron absorption, significantly affecting endurance and overall performance.

The discussion also covers the challenges of linking individual symptoms to menstrual cycles, as hormonal fluctuations can produce a wide range of effects. Charlie advocates for individualized training plans that consider each athlete's unique cycle, rather than blanket recommendations, to maximize performance and recovery.

He also addresses common misconceptions about female health, such as the oversimplification of training strategies and the potential negative impacts of hormonal contraception. He calls for more research focused on individual variations and the role of nutrition across the menstrual cycle, stressing the need for tailored approaches in both training and health management.

The podcast underscores the critical need to integrate a deeper understanding of female physiology into sports performance strategies to enhance the health and success of female athletes.

Main talking points:

• Track menstrual cycles to optimize training
• Address iron deficiency in female athletes
• Tailor training to individual menstrual cycles
• Recognize menstrual symptoms and adjust accordingly
• Focus on individualized strategies, not blanket recommendations
• Use tracking tools for accurate cycle predictions
• Educate athletes on menstrual cycle impact
• Avoid relying solely on hormonal contraception

Assessing sprint technique - does it even matter? with Johan Lahti

In this episode of the Pacey Performance Podcast, Johan Lahti discusses the complexities of assessing sprint technique in relation to hamstring injury risk. While technology has made sprint assessment more accessible, measuring its impact on injury risk remains challenging, and Johan questions whether it's always worth the effort. However, he emphasizes the importance of focusing on key aspects of technique, such as minimizing time under tension and analyzing movement patterns like overstriding or increased hip flexion, which can lead to hamstring issues.

Johan highlights that sprint assessments should consider the entire movement cycle, as isolated 2D assessments may miss critical factors like pelvic movement. He notes that technique assessments do not always predict performance or injury risk accurately, stressing the need to address both movement patterns and physical strength. Strengthening key muscle groups, especially the glutes and hamstrings, is vital for maintaining sprint technique, particularly under fatigue, which can help reduce injury risk.

He also discusses the rising prevalence of hamstring injuries due to increased high-speed sprinting in professional sports. He advocates for teaching sustainable sprint techniques to young athletes to develop overall athleticism and prevent future injuries. Force-velocity profiling is also mentioned as a valuable tool for identifying athletes' strengths and weaknesses in sprinting.

While assessing sprint technique is valuable, it must be done holistically and integrated with strength training to minimize hamstring injury risk and improve performance.

Main talking points:

• Focus on key aspects of sprint technique
• Minimize time under tension during sprinting
• Analyze entire movement cycle for injury risk
• Address overstriding and increased hip flexion
• Assess sprint technique in a fatigued states
• Teach sustainable sprint techniques to young athletes
• Develop strength and movement variability early
• Train sprint form to reduce hamstring strain
• Incorporate sprint assessments with strength training

Injury prevention: Integrating “best practice” to reduce hamstring injuries with Nick van der Horst

In this episode of the Pacey Performance Podcast, Rob is speaking to Rehabilitation Coordinator at PSV Eindhoven, Nick van der Horst. Nick shares his journey from aspiring footballer to sports physiotherapist, where he now focuses on rehabilitation at PSV Eindhoven. 

Nick advocates for preseason screenings that assess isometric strength, mobility, and contralateral limb function to identify individual risks. He also highlights the importance of iliopsoas mobility for hamstring flexibility and sprint performance. Tailored training strategies and post-game eccentric exercises also play a key role in preventing injuries.

Nick emphasizes individualized approaches in both prevention and rehabilitation. Mini-dosing and eccentric training in fatigued states, along with structured recovery phases, help build resilience and reduce injury risk. He also stresses the importance of avoiding ineffective methods like cupping and dry needling in favor of mobility and flexibility work for better energy transfer during athletic performance.

Nick stresses that personalized strategies, including eccentric exercises and load management, alongside strong communication with players, are key to reducing hamstring injuries in athletes.

Main talking points:

• Eccentric strength training crucial for injury prevention
• Personalize load management to each athlete's needs
• Conduct preseason screenings for hamstring injury risks
• Focus on iliopsoas mobility for sprint performance
• Tailor training strategies to individual player profiles
• Use post-game eccentric exercises for recovery
• Apply mini-dosing in fatigued states for injury prevention
• Strengthen pelvic mobility for energy transfer efficiency.