Pacey Performance Podcast

Utilising normative data effectively across different technologies with Luke Fitzpatrick

In this episode of the Pacey Performance Podcast, Luke Fitzpatrick, Head of Data Science at VALD, discusses the role of data science in sports technology and the importance of data quality and security. He explains the process of generating normative data and how clients can get the most out of their data. Luke also shares interesting insights, such as the age at which adolescents experience the largest strength development and the average strength of NFL players compared to the general population. The data science team at VALD is focused on expanding their product suite and providing more valuable insights to clients.

This episode is different to any that we have done over the last 10 years.

New talking points:

• The role of a data scientist at Vald
• Data quality and security
• Accessing VALD testing data
• Managing huge amounts of data
• Visualizing normative data
• Making the most of your data

Implementing isometric training for performance and rehab with Alex Natera, Danny Lum & Matt Taberner

In this episode of the Pacey Performance Podcast, Rob is speaking to Alex Natera, Danny Lum, and Matt Taberner to discuss the role of isometric training in sports performance and rehabilitation, focusing on its ability to enhance strength, recovery, and dynamic performance.

Isometric training is increasingly recognized for its utility in sports, especially given the challenge of maintaining effective strength training amidst intense competition schedules. It is effective for improving muscle stiffness, tendon adaptation, and managing recovery, making it essential for injury prevention and rehabilitation. The guests emphasize that isometric training, when paired with plyometric exercises, enhances both muscle and tendon resilience, supporting performance in high-intensity sports.

The speakers advocate for using isometric exercises throughout rehabilitation, adjusting the approach to address specific joint weaknesses, and tailoring it to each athlete’s unique needs. For instance, using force evaluations for joints like the ankle, knee, and hip allows practitioners to target weak points effectively. 

Data integrity is crucial for isometric assessments, and techniques like pre-tensioning and accurate joint positioning help ensure reliable results. Tools such as iso straps, strain gauges, and handheld dynamometers facilitate precise assessments, helping coaches to optimize training and monitor fatigue.

Alex, Danny and Matt conclude that isometric training, when thoughtfully applied, is a powerful tool for boosting athletic performance, preventing injuries, and enhancing rehabilitation, providing coaches with versatile methods to address the needs of individual athletes effectively.

Enhance athlete performance profiling through MRI with Bryan Heiderscheit, Fearghal Kerin & Emidio Pacecca

In this episode of the Pacey Performance Podcast, Rob is speaking to Bryan Heiderscheit, Fearghal Kerin and Emidio Pacecca. The topic of this conversation is all around MRI and its use in athlete performance profiling. MRI scans are usually thought of an expensive tool that is used when an athlete gets injured. But in this episode we break down those barriers and disciver how they can be used, through technology like Springbok Analytics, in other ways to improve performance and mitigate injury risk with healthy athletes.

First we discuss MRI and what it actually is. Bryan gives us some great examples of where it can be used and why. Fearghal and Emidio then give us some amazing insights from the world of elite sport on how MRI scans are actually being used. But most importantly, they give us the real key information which is what we do with the information once we have it.

If you're trying to reduce injury risk and optimise performance, check out this episode.

Optimising eccentric focused training to run faster and jump higher with Angus Ross

In this episode of the Pacey Performance Podcast, Rob is joined by Angus Ross who explores the significance of eccentric training in sports performance and injury prevention, offering insights into its application and benefits. With a background in speed and power sports, Angus shares his journey from an athlete and physiologist to an elite strength coach, emphasizing the importance of hard work and innovative methods in training.

Eccentric training, which combines high velocity and force, is highlighted as a critical tool for athletic development. Angus discusses its unique ability to promote muscle fiber adaptations, specifically a shift towards type 2b fibers, which enhance power and speed. However, he cautions that improper management of eccentric training can lead to muscle damage and hinder performance, stressing the need for carefully structured regimens.

Innovative devices like flywheel systems are increasingly used to facilitate controlled eccentric loading, particularly in sports requiring speed and explosive power. Angus advocates for tailored approaches to eccentric training, recognizing individual differences in athlete needs, strengths, and recovery capacities. He also highlights the importance of avoiding over-reliance on advanced techniques with younger athletes, instead focusing on foundational strength and technique.

Angus emphasizes that eccentric training is not a standalone solution but an integral part of a holistic approach to athletic development. By balancing eccentric work with other modalities and carefully managing load during competition periods, coaches can optimize performance while minimizing injury risks. Angus encourages critical thinking in training methodologies and fostering discussions for mutual growth and learning.

Key talking points:

• How to integrate eccentric training to enhance power and speed.
• Tailor eccentric regimens to individual athlete needs.
• Using flywheel systems for controlled eccentric loading.
• Managing eccentric load to prevent muscle damage.
• Balancing eccentric work with other training modalities.
• Incorporating high-velocity, high-force exercises for adaptation.
• How to address athlete recovery during competition periods.
• Optimize power-to-weight ratio in acceleration training.
• Include rotational movements for team sport athletes.

Testing and training deceleration and change of direction qualities with Charlie Faulkner

In this episode of the Pacey Performance Podcast, Charlie Faulkner discusses the critical importance of deceleration and change of direction (COD) in sports performance, emphasizing tailored training approaches and practical experience. Charlie highlights his journey in coaching, where understanding the demands of each game and the specific movement qualities required has been central to his philosophy.

Deceleration and COD are essential biomotor qualities that influence high-intensity actions in sports like football and tennis. Effective COD relies on mechanics such as a strong penultimate step and ankle elasticity. Charlie explains how profiling athletes through tools like the modified 505 test, opto jump, and Sprint 1080 provides valuable insights into their movement capabilities and limitations.

Video analysis and scoring systems, such as the CMAS scoring system, are used to assess movement mechanics and identify potential injury risks. Charlie emphasizes the importance of evaluating asymmetries, knee abduction moments, and early braking to better understand and address performance issues.

Training strategies should focus on targeted muscle adaptations and movement mechanics, using drills that replicate match conditions. Strengthening specific muscles, like the vastus lateralis and calf, and employing exercises such as kettlebell swings and targeted hopping drills can improve deceleration and COD efficiency.

Charlie advocates for individualized programs that consider the demands of each sport and athlete. High-force training, reactive hops, and tailored rehab strategies are vital for enhancing performance while preventing injuries. His approach underscores the value of continuous assessment and reflection to refine training outcomes.

Main talking points:

• How to assess deceleration
• Using video analysis to evaluate movement mechanics
• Addressing asymmetries in athlete movement profiles
• Training the penultimate step for better braking efficiency
• Incorporating reactive drills to improve COD efficiency
• Monitor knee abduction moments to prevent injuries

How to reduce hamstring injury risk with Matthew Bourne, Nick Court and Johan Lahti

In this episode of the Pacey Performance Podcast, Nick Court, Johan Lahti, and Matthew Bourne discuss strategies for reducing hamstring injury risk in elite football players, emphasizing the importance of individualized training, eccentric conditioning, and movement mechanics.

Despite advancements, hamstring injuries remain prevalent due to the increasing demands of high-speed running and eccentric contractions in sports. Eccentric training, particularly the Nordic hamstring exercise, has proven effective but remains underutilized due to compliance challenges and limited preseason time. Incorporating exercises like single-leg RDLs, hip extensions, and inertial training can further strengthen hamstrings and reduce injury risk.

Proper sprint mechanics and balanced strength between the iliopsoas and hamstrings are critical. Faulty mechanics, such as excessive backward thigh movement, can increase strain on the hamstrings. A multifactorial approach, combining practical assessments, running kinematics, and targeted exercises, is essential for addressing individual risk factors and improving movement efficiency.

Injury prevention also requires tailoring rehabilitation to each athlete’s needs, using tools like handheld dynamometers and pulley systems to assess hamstring strength and endurance. Movement constraints, joint torque, and muscle-tendon junction adaptations should be considered in rehabilitation plans. Training programs must balance high-speed running exposure, eccentric conditioning, and varied running techniques to enhance stiffness and reduce fatigue-related risks.

The podcast concludes that effective hamstring injury prevention relies on individualized strategies, incorporating both scientific evidence and practical tools, to address the unique demands and risks faced by elite athletes. These approaches ensure improved performance and reduced recurrence rates.

Main talking points:

• Integrate eccentric conditioning
• Tailor injury prevention to individual athlete needs
• Focus on proper sprint mechanics to reduce strain
• Strengthen iliopsoas and hamstring balance for stability
• Use single-leg RDLs and hip extensions for strength
• Assess running mechanics to identify risk factors
• Incorporate varied running techniques to enhance movement
• Monitor high-speed running exposure in training programs
• Improve stiffness and control during fatigued states
• Use tools like dynamometers to assess hamstring strength
• Develop structured rehab plans with clear progression
• Address movement efficiency and biomechanics in prevention.