Pacey Performance Podcast

#Bitesize - Dealing with intense periods of growth and maturation in youth athletes with Perry Stewart, Jack Ade and Matt Allen

Jack, Perry and Matt featured on episode #441 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where they discussed -

• How we alter training during periods of intense growth
• Monitoring growth and maturation
• Using growth and maturation data effectively

Check out the full episode with Jack, Perry and Matt here - How the best football academies in the world develop their players

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.

Understanding the impact of athlete footwear selection on performance and injury risk with Athol Thomson

In this episode of the Pacey Performance Podcast, Rob is speaking to Podiatrist & Research Scientist at Aspetar, Athol Thomson. Athol is on the podcast to speak about the impact of athlete footwear on performance and injury risk but also about playing surface and how that affects injury risk. But not only that, he is hear to give recommendations for what practitioners can do to reduce these risks.

In the first half of the episode Athol discusses what impact footwear can have on injuries from a global perspective. He then dives into the detail when it comes to footwear that is made for soft ground, hard ground and artificial ground. This leads to him discussing rotational forces and why its important to consider these forces when advising on footwear.

In the second half of the episode he discusses if we can mitigate some of the unresearched (but well discussed) issues when transitioning between different surfaces. And can practitioners get a better, more detailed idea about the playing surface prior to his/her players running out so more objective decisions can be made on footwear selection.

This is an under discussed area among the sports science and S&C community but it could have a huge impact on our athletes injury risk should we understand more.

Give it a listen!

Main talking points -

• Population specific footwear
• "Pink it and shrink it" philosophy of boot manufactuers
• Guidance for practitioners on understanding their playing surfaces better
• Shoe selection and playing surface
• The importance of understanding rotational forces and footwear
• Training the foot - this could be a big topic if you're up for going deeper on it?
• Boot selection and injury risk

 

#Bitesize - Making your CV and cover letter stand out from the crowd with Des Ryan, Chris Bishop and Dave Slemen

Chris, Dave and Des featured on episode #400 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where they discussed -

• What makes a CV stand out from the crowd?
• How long should a CV and cover letter be?
• What should and shouldn't be in a CV and cover letter?

Check out the full episode with Chris, Des and Dave here - https://www.sportsmith.co/listen/getting-and-keeping-a-strength-and-conditioning-role/

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.

Sprint profiling: Why do it, how to do it well and dispelling some myths with Les Spellman, JB Morin and Ryan Grubbs

This week on the Pacey Performance Podcast we have 3 absolute guns within our industry: Director of Speed Development at the Houston Texans, Ryan Grubbs, Professor at the University of Saint-Etienne. JB Morin and Owner of Spellman Performance, Les Spellman.

This episode of the podcast is all about sprint profiling and there are no better three people to discuss this than JB, Les and Ryan. We kick off the first half of the conversation with Ryan explaining why we should be profiling our athletes in the first place. JB and Les then weigh in on the various ways we can go about that with our athletes. Then, in our opinion, the key part of this conversation then turns to how we use this information to inform our coaching practice.

In the second half of the episode we then chat about the logistics of undertaking profiling within various different environments and with various populations. How do we profile with large groups, should we be profiling youth athletes and what is the difference between and acceleration profile and a max speed profile are all questions that get answered.

If you want to dive into this topic, there is no better people than these three. Make sure you give it a listen.

Main talking points -

• Why it is essential to profile our athletes
• The various ways we can profile our athletes
• How we use data to inform our coaching practice
• Profiling large groups of athletes
• Profiling acceleration vs maximal speed

#Bitesize - Creating sprint drills that doing the cueing for us with Cam Josse

Cam featured on episode #393 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed -

• How to create sprint drills that do the cueing for us
• Why we tend to say too much as coaches
• Other tips for cueing sprinting

Check out the full episode with Cam here - https://www.sportsmith.co/listen/what-speed-training-methods-should-team-sport-coaches-take-from-track-field-and-what-they-shouldnt/

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.

Improving change of direction ability, deceleration drills and coaching “transitional movements” with Hailu Theodros

This week on the Pacey Performance Podcast is Athletic Development Coach at Speedworks, Hailu Theodros. Hailu spoke recently at the Sportsmith speed conference about gamespeed and his talk was incredible so to get him on the podcast was a complete no brainer.

In the first half of our chat we discuss deceleration and its part in improving change of direction ability. Hailu spends a lot of time explain "sitting" versus "folding" when it comes to the final few steps of a deceleration and reacceleration. He describes why sitting is so important and how we can coach our athletes into that position using a number of drills and various different cues.

In the second half of the episode, Hailu focuses on transitional movements, what they are, why they are so important and how we can create drills to develop them. Transitional movements are those that link other more talked about movements like deceleration, reacceleration, cutting etc. He uses the example of a central defender in football (soccer) and their pursuit of an attacker looking for the ball. This a fascinating look at the more micromovements of sport and how we can develop them.

If you're looking to improve the change of direction ability of your athletes and understand how to decipher what they need to develop first, this episode with Hailu is for you.

Main talking points -

• Developing change of direction ability
• Deceleration assessments
• "Folding" vs "sitting" when decelerating and reaccelerating
• Coaching the skill of change of direction
• How do you go about coaching someone who spends too long in the "hole"
• How does deceleration strategy differ when the athlete is coming to a stop versus reaccelerating?
• What are "transitional movements"?
• How do we go about identifying whats needed under this movement umbrella?
• Example drills and what to look out for

Supplements, nutrition myths, CBD and nutrition principles in youth sport with Graeme Close, Hannah Sheridan and James Morehen

On this week's Pacey Performance Podcast, Rob is speaking with Graeme Close, James Morehen and Hannah Sheridan. This roundtable was recorded as a Sportsmith Live but it was so good, we had to release it as a podcast.

We kick off this sports nutrition roundtable with Graeme diving deep into CBD. He gives us an update on its legality but also its potential benefits for recovery, sleep and improved mental health. But there is obvious caution with this supplement so Graeme caveats all this with WADA's position on it from an anti-doping perspective. James then gives his take on supplements and his "food first" approach. Given his role within rugby where muscle mass is often a goal, he explains his rationale for when supplements do have value.

In the second half, Hannah shares her experiences of working in youth football and her nutrition principles when assisting this population. Cooking lessons and how she educates the young players are all discussed. We finish off the podcast with a group discussion on "boosting" immune health and how important this is for athletes as well as coaches.

Main talking points -

• Within-game refuelling
• CBD, its legality and its potential benefits
• A "food first" approach to supplementation
• Supplements: what can we really trust?
• Nutrition principles in youth sport
• Immune health and how to improve it

#Bitesize - The lack of value in testing change of direction with Molly Binetti

Molly featured on episode #370 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where she discussed -

• Why she took out all change of direction testing with her basketball athletes
• Do any tests bring any value
• How she gets measures of improvement instead

Check out the full episode with Molly here - https://www.sportsmith.co/listen/enhancing-change-of-direction-speed-and-agility-in-the-real-world/

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 “hybrid” S&C coach: Physical preparation, rehabilitation and data management with Jermaine McCubbine

On this week's Pacey Performance Podcast, Rob is speaking to First Team Strength and Conditioning Coach at PSV Eindhoven, Jermaine McCubbine. Jermaine has worked at PSV for a number of years, progressing from an academy position into a role within the first team.

Jermaine's journey and the work he is doing at PSV as an English practitioner is why we wanted to get him on the podcast. He is actually started out as a sports therapist which led this conversation nicely into something Jermaine has spoken about before which is the "hybrid" S&C coach. Being an S&C coach is becoming so much more than coaching athletes in the gym or weightroom. Data analysis and rehabilitation are just two areas that S&C coaches now need to confident in so we chat to Jermaine about how he has gone about upskilling in these two areas.

In the first half of the conversation, he also describes how he works with the coaching staff to create conditioning drills that not only tick the physical development box, but also encorporate technical aspects too. And its not just all about small sided games!

Given Jermaine's background as a therapist, we also dive into the rehabilitation of football's most common injury, the hamstring. He takes us through a rehab with a hypothetical athlete, detailing his benchmarks, his exercise prescription and how things we change based on the reaction of the injury along the journey.

If you're interested in working overseas and want a route to get there, or want to hear want one of Europe's biggest do with their players, check out this episode.

Main talking points:

• Getting a job and working overseas
• The modern day "hybrid" S&C coach
• Preparing for an increased influence/expectation on RTP
• Preparing for an increased demand on data analysis skills
• Conditioning and reconditioning players at the highest level - Is it all about SSG's?
• Top-ups - how do you keep non-starters conditioned and fresh?
• Returning a player from a hamstring injury

#Bitesize - Using the weightroom to explore movement with Vernon Griffith

Vernon featured on episode #376 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed -

• Why a foundation of movement exploration is worth pursuing
• How ground-based movements can be used during rehabilitation
• Mobility vs flexibility

Check out the full episode with Vernon here - https://www.sportsmith.co/listen/gaining-mobility-and-flexibility-for-sports-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.

Managing hip and groin injuries and developing a robust injury prevention strategy with Nick Kane

This week on the Pacey Performance Podcast, Head Physio at Essendon Football Club, Nick Kane talks to Rob about how to rehabilitate groin injuries and how to set up an injury prevention system in team sports.

Not only is Nick the Head Physio at an AFL club but he runs his own practice and is founder of the Sports Map Network, a resource that educates physios through multiple mediums. With that said, we chat about the gaps in education, not only for physios but for S&C coaches who are expected to rehab players, often without any formal qualifications.

The first half of this episode sees Nick take us through how he assesses an athlete who is presenting with persistant hip and groin pain. He details what assessments he takes the athlete through and what he focuses on from a movement quality, and strength and function point of view.

The second half of the episode has Nick explain how his injury prevention system at Essendon runs, what screens he uses in pre-season to understand where an athlete needs individual support and what monitoring tools he uses throughout the season to keep a track of how his athlete's are responding.

This is a great episode for those wanting to reduce injuries, particularly hip and groin injuries.

Main talking points -

• Groin injury return to play
• Testing and benchmarking
• Exercise prescription
• Common mistakes when rehabbing groin injuries
• Building an injury prevention system
• Blending S&C and physio and transitions in rehab
• Processes around profiling
• Education in physiotherapy

#Bitesize - Developing change of direction and agility through frontal and transverse plane drills with Loren Landow

Loren featured on episode #292 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed -

• Why coaching frontal and transverse drills is essential to develop agility and COD
• Which drills can we use
• The importance of the foot in these drills and what to look out for

Check out the full episode with Loren here - https://www.sportsmith.co/listen/pacey-performance-podcast-292-loren-landow/

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.

Integrating deceleration training and testing into a high performance programme with Damian Harper, Ted Rath and Mark Jamison

This episode of the Pacey Performance Podcast sees Rob speaking to Damian Harper, Mark Jamison and Ted Rath. This episode was recorded in the summer of 2021 as a Live roundtable. But it was that good that we had to release it as a podcast. 

Anyone who is interested in deceleration will know the name Damian Harper. And its Damian who kicks off this chat with a detailed dive into what the research says about the importance of deceleration. Mark then gives us his thoughts on how we test it based on some of Damian's work. This area is super interesting as its been so under utilised but with advances in technology it can be a relatively simple process. To conclude part 1, Ted gives us his thoughts on what qualities are needed to enhance deceleration ability and the need for developing eccentric strength.

Part 2 is all about gym based and on-field based interventions to improve deceleration ability. Ted takes the gym based interventions whereas Damian and Mark attack the on-field interventions. They answer the crucial questions, "how can we coach our athletes into more effective deceleration positions?"

If you're interested in learning more about the growing area of deceleration, check out this episode.

Main talking points - 

• What does the research say about the importance of training deceleration?
• Testing deceleration ability in the field
• The acceleration-deceleration ability (ADA) test
• What physical qualities are needed to decelerate effectively on the field/court
• Developing eccentric strength to improve deceleration ability
• Gym based interventions to improve deceleration ability
• On-field interventions to improve technical deceleration ability

#Bitesize - Choosing the right GPS metrics for your sport with Stu Cormack

Stu featured on episode #293 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where they discussed -

• The process of understanding if the metrics you are using are reliable
• Choosing the right metrics for you
• Who might be able to help if you want to validate your metrics

Check out the full episode with Stu here - https://www.sportsmith.co/listen/pacey-performance-podcast-293-stu-cormack/

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 the best football academies in the world develop their players with Jack Ade, Matt Allen and Perry Stewart

On this week's Pacey Performance Podcast, Rob is speaking to Head of Performance at Rangers FC, Jack Ade, Head of Academy Performance at Arsenal FC, Perry Stewart and Head of Academy Physical Development at Tottenham Hotspur FC, Matt Allen. This episode was recorded as a video roundtable in 2021 when Jack was leading the academy at Liverpool FC. Its an all-star line-up when it comes to physical development in football.

In the first half of this episode, Jack talks about planning and periodisation and how he maximises training time when contact time is limited. This will certainly resonate with those out there that have worked in the acadmey environment. We then dive into a discussion about the variation in training focus across the age groups which is where Matt gives some great examples from Tottenham.

In the second half we discuss training individualisation and coaching speed at the academy level. Here, Perry gives an insight into how he uses maturation data to inform training and how its impact has changed over time. Then we finish off with some questions from those who were on the live roundtable including how to get a job in academy football.

For anyone in or wanting to get into a football academy as a performance specialist, this one is for you.

Main talking points -

• Planning and periodisation
• Maximising training time when contact is limited
• Structuring sessions with large groups and few coaches • Training focus variation through the age groups
• Testing and monitoring
• Managing periods of rapid growth and maturation
• What KPI's/performance markers are you assessing regularly
• Training and individualisation
• Is individualisation a myth? When should academy S&C coaches be looking to individualise training?
• Training speed
• Tips for people wanting to get into academy football

Sprint modelling, strategic periodisation and using decision trees to standardise programming with Ernie Rimer

In this episode of the Pacey Performance Podcast, Rob is speaking to Director of Sport Science at the University of Louisville, Ernie Rimer. Ernie joined Rob and JB Morin a few weeks ago for a roundtable on force velocity profiling but because of sprint profiling being such a huge topic, we got him back to go into more details.

In the first half of this episode we talk sprint modelling. Ernie gives us a detailed analysis of how we can measure an athlete sprint and then use that data to understand where their weaknesses are and create meaningful interventions to improve them. He uses football (soccer) positions as a great example of how we can use one sprint model to look into different areas of the sprint to create benchmarks and compare player against player.

In the second half of the episode we chat about strategic periodisation. This was a topic discussed a long time ago with Sam Robertson after he and David Joyce published a paper on this. How can we work with technical coaches to assess each opponent and manipulate training load in the weeks leading up to and following each match? If we rank an opponent down, are we able to train that bit harder leading up to the game, or can we ease off and give the players extra recovery time? We have a look at the factors which cannot be controlled like the weather, playing surface or game time and marry that up with the factors we can control.

This is a fascinating, unique episode with Ernie which listeners will get lots out of.

Main talking points -

• Sprint modelling and ways to assess sprinting
• From low budget options to larger budget options
• Decision tree implementation
• Strategic periodisation - what is it?
• How to quantifying opponent strength
• Evaluating strategies against outcomes
• Fixed factors and dynamics fixed factors

Maximising the use of GPS to understand athlete performance and fatigue with Amber Rowell, Aaron Coutts and Mathieu Lacome

This week's Pacey Performance Podcast sees Rob speaking to Aaron Coutts, Amber Rowell and Mathieu Lacome. This episode was recorded as a Sportsmith Live roundtable in 2021 but as GPS monitoring becomes more mainstream, we needed to get this out as a podcast.

We kick off this roundtable with Aaron explaining why its so important to have a clear question as to why you are using GPS in the first place. Without that it becomes difficult to get the full value from any technology. We then dive into the decision making process around which metrics matter and which don't depending on the questions that need answering. Amber and Mathieu give us some incredible insights from an applied perspective of how they have gone through this process in professional football (soccer) in MLS and in Europe.

The second half of this episode has Amber and Mathieu chatting about multimechanical modelling as well as how to use GPS to monitor and manage fatigue on an acute and long term basis. We also have an open discussion on how best to present GPS data to coaches and ensure that desicions can be made with all the information available.

If you want an all encompassing episode on how to best use GPS to monitor performance and fatigue, this episode is for you.

Main talking points -

• The importance of having a clear question before collecting any data
• What external load actually is
• How do we choose the most relevant metrics out of the thousands that are available
• Using measures that coaches understand
• What decisions are being made at the higest level using GPS
• How you can use GPS to plan a one-game week versus a two-game week
• Different metrics being useful for different sports
• What is multimechanical modelling and is it useful
• Using GPS to guide "top ups" with those that haven't played

 

#Bitesize - An athlete and coach’s view of an ACL rehab process with Alan Murdoch and Anthony Watson

Alan and Anthony featured on episode #433 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where they discussed -

• The Speedworks philosophy of ACL rehabilitation
• Focusing on speed development through an ACL rehab
• A player's view of an ACL rehab process

Check out the full episode with Dan here - https://www.sportsmith.co/listen/analysing-england-rugby-player-anthony-watsons-acl-rehab/

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.

Building a sports science department from the ground up: From “one-man bands” to large organisations with Teofe Ziemnicki

This week on the Pacey Performance Podcast, Rob is speaking to Teofe Ziemnicki who is Head of Sports Science at TeamBuildr. Coaches and sports scientists who have transitioned from being employed by one organisation to working with tech companies and visiting organisations as part of their roles have incredible insights into what is going on in the industry. That's why we were so pumped to get Teofe on the podcast.

In this first half of this episode we get an insight into where sports science is at in the US. Teofe gives us his view on where he sees the gaps that could be easily plugged in smaller organisations. These smaller organisations are often "one-man bands" and he gives this thoughts on how the staff in these positions can get easy wins and start collecting good data to inform practice and educate coaches.

In the second half of the episode, Teofe flips the first hald discussion on its head and gives us his thoughts on sports science practice in larger organisations. Where are the easy wins? Where are the gaps? Teofe speaks to and gets unique insights into what is going on across the country so there is no better person to discuss this.

If you want to hear this unique insight, listen to this episode with Teofe.

Main talking points -

• What is sports science at smaller organisations?
• Setting up a sports science department
• What skills are needed from staff?
• "Sports science is more than just buying and running tech"
• Gaps in smaller programmes that could be easily plugged
• How this differs in larger organisations
• Common concerns around implementing sports sports science principles at larger organisation
• The future of sports science at the higher end organisations

#Bitesize - How to use velocity loss to maximise adaptation with Dan Baker

Dan featured on episode #280 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed -

• What is velocity loss
• How it can be used with various different technologies
• How to alter velocity loss percentages to focus on different physical qualities

Check out the full episode with Dan here - https://www.sportsmith.co/listen/pacey-performance-podcast-280-dan-baker/

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.

Jump training and the specificity myth in athlete development with Håkan Andersson

In this episode of the Pacey Performance Podcast, Rob is speaking to Håkan Andersson. Håkan has been on the podcast before (here) discussing resisted sprinting and plyometrics. But in this episode we are focusing on jump training and the specificity myth. Just because a sprinter puts 6x his/her bodyweight into the floor, does that mean we need to provide exercises that match or far exeed that?

In the first half of this episode we chat about low amplitude plyometrics and how they fit in the programme for a sprinter or a team sport athlete. How can we make the most of these types of low level jump exercises to not only build jump volume but also enhance our injury prevention strategies? Håkan then details his thoughts on Polish boxes and whether we can get a similar stimulus by performing low amplitude plyometrics in nature.

The second half of the episode, we speak explicitly about specificity and why it is sometimes too much an emphasis when programming plyometrics and jump training. We discuss this in relation to bounding and its demands in comparison to max velocity sprinting. Håkan then gives us an insight into some of the projects that he's working on with ice hockey players and athletes from less traditional sports.

If you're interested in plyometrics and jump training, and optimising how you programme these for your athletes, this episode is for you.

Main talking points -

• Håkan's Sportsmith speed conference presentation
• Where do low amplitude plyometrics fit in your programme?
• Would this change when working with team sport athletes?
• Do you incorporate Polish boxes? What are the benefits of using them?
• How “specific” do we need to be with plyometrics? 
• The “specificity” and “functional” myth
• What are your thoughts on specificity as a principle of training?
• What are the common misconceptions about specificity? 
• When speed is the aim, how specific do we need to get with the majority of sprinters? Does this change for team sport athletes?

 

#Bitesize - Training and testing agility versus change of direction with Shawn Myszka, Tom Dos’Santos and Ian Jeffreys

Ian, Tom and Shawn featured on a Sportsmith Live on agility training and testing. This #bitesize episode takes a great clip from that video where they discussed -

• Why change of direction and agility have been lumped together
• How this perception affects how we train both qualities
• Why we need to differentiate the two

Check out the full video with Ian, Tom and Shawn here - https://www.sportsmith.co/live/agility-training-and-testing/

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 use the warm up as a movement screen and revolutionising technique analysis with computer vision and artificial intelligence with Jonas Dodoo

This episode of the Pacey Performance Podcast sees Rob speaking to speed coach legend and Head Coach at Speedworks, Jonas Dodoo. Jonas has been on the podcast multiple times and each time he appears, its obvious why. Jonas is here to talk about the Speedworks philosophy of projection, reactivity and switching but also the warm up as a movement screen and sprint technology.

In the first half of the episode, Jonas goes into detail about projection, reactivity and switching, outline what each of those mean and how we improve them. He explains what drills and exercises may be useful to develop each of them from a track and gym perspective. We also discuss using the warm up as a movement screen. How can we manipuate the warm up and the drills within it to make it easier for us to highlight movement inefficiencies so we can work on them there and then, or at a later date.

Part 2 is all about using the warm up as a movement screen but utilising a new technology that Speedworks have developed. Machine learning and artificial intelligence are both involved in the VueMotion app that Speedworks are using and we dive into how that it can help coaches make programming decisions much easier.

If you want to get your athletes fast, there is no better guy to listen to than Jonas Dodoo.

Main talking points - 

• What is the Speedworks philosophy
• Projection and its importance in acceleration
• How we can develop the ability to "switch"
• Enhancing reactivity in the gym and on the field
• Developing a warm up so it acts as a movement screen
• Using the latest technology to help guide sprint programming
• The VueMotion app from Speedworks

#Bitesize - Creating change of direction drills that transfer to the field with Shawn Myszka

Shawn featured on episode #410 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed -

• How to add complexity to basic change of direction drills
• Maximising transfer of change of direction drills
• Mistakes that are often made when creating change of direction drills

Check out the full episode with Shawn here - https://www.sportsmith.co/listen/coaching-agility-using-a-constraints-led-approach/

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.

Resisted speed training: Effects on mechanics, how to programme it and its impact on sprint performance with Jason Hettler, George Petrakos and Hakan Anderrson

This episode of the Pacey Performance Podcast sees us looking back at a roundtable from early 2021 where Rob interview Hakan Andersson, Jason Hettler and George Petrakos on the topic of resisted speed training.

In the first half of the roundtable, we chat around why we may programme resisted speed training in the first place. What can we gain from it? This sets us up nicely for further discussion with George and Hakan about how we can optimally programme it. George gives us some incredible tips on how we can do that with large groups and athletes with varying training ages and abilities.

In the second half of the chat we focus on if resisted speed training alters mechanics and how thie method of training compares to others like hill sprints. We then finish off with a few quick fire questions which lead to some really interesting discussion on common isses, myths and misconceptions about resisted speed training.

Main talking points -

• Why do resisted sprints?
• What is high, medium and low resistance?
• Programming it for sprinters
• Periodising loads across a training block]
• Programming with large groups and limited equipment
• Altering mechanics & the 10% decrement
• Resisted sprints vs hills
• Common issues, myths and misconceptions

#Bitesize - Using resisted speed training with youth athletes with Micheál Cahill

Micheál featured on episode #427 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed -

• Understanding where to start with resisted sprinting with youth athletes
• Difference between pushing and pulling
• Tips on what to look out for regarding technique 

Check out the full episode with Micheál here - https://www.sportsmith.co/listen/maximising-resisted-sprint-training-and-speed-training-with-youth-athletes/

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.

Understanding what we need to change to improve acceleration, and how we go about coaching it with James Wild

On this week's Pacey Performance Podcast Rob is speaking to James Wild. This is James' third time on the podcast and you can check out parts one and two here. James is another speaker at the Sportsmith speed conference in March and we got him on not only to give us a teaser of his presentation, but to take us through, using a hypothetical athlete, his process of understand what is required to improve acceleration.

So in the first half of the episode, James explains what he would do when first meeting an athlete. This may surprise some people but its not a lot. No extensive profiling, no in-depth screen. We also get an insight into how James' philosphy has changed on this too over the last 5-10 years.

In the second half of the episode, James details how he takes the learning of the more subjective first phase into a more objective second phase. We hear what gym based assessments he conducts to understand areas for potential physical improvement and then how he goes about actually trying to manipulate technique.

This was of my favourite episodes on speed and was incredibly refreshing to hear James's points of view on some polarising topics.

Main talking points -

• What information is needed when meeting an athlete for the first time
• Setting expectations of speed development
• The subjective phase of "assessment"
• What to look for using video and other low tech tools
• What gym-based assessments James uses when moving to a more objective phase of understaning
• Why making someone faster in one session is "bullsh*t"
• Understanding the variability of certain metrics and how that should effect interventions
• Knowing when an improvement in speed is really an improvement

#Bitesize - How to increase eccentric strength which transfers to improved deceleration with Joey Guarascio

Joey featured on episode #423 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed -

• Why eccentric strength is important for deceleration
• Categories of eccentric exercises to use in the weightroom
• How to programme eccentric training when the aim is improved deceleration ability

Check out the full episode with Joey here - https://www.sportsmith.co/listen/deceleration-testing-and-training-applying-the-research-in-college-football/

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.

Analysing England rugby player Anthony Watson’s ACL rehab and how he got faster than ever with Alan Murdoch and Anthony Watson

In this episode of the Pacey Performance Podcast, Rob is chatting to two guests, England rugby player, Anthony Watson and Head Coach at Speedworks Bath, Alan Murdoch.

In October 2021, Anthony reptured his ACL. In the first half of this episode we discuss his reason for taking the main portion of his rehab and putting it into the hands of a private coach, Alan Murdoch. Anthony details how doing this helped him progress much quicker due to time and resource demands on other staff at the rugby club. But importantly, he emphasises how this process should be done correctly, ensuring that all parties are fully aware of their responsibilities 

In the second half of the episode, Alan does into detail about what Anthony's rehab actually looked like from week to week. He explains what testing and benchmarking was done throughout, what exist criteria was used at key points during the process and what monitoring data was collected to ensure they stayed on track.

This is an incredible insight into an athlete's mind when they have a catastrophic injury like an ACL rupture and how they turn things around to get back faster than ever.

Key talking points -

• Why go private with an ACL rehab?
• What ist like rehabbing an athlete who belongs to a club when you don't work there
• Biggest obstacles during Anthony's rehab
• Using a "speed-based approach" to rehab
• Key philosophies of ACL rehab
• What each week of the rehab looked like
• What testing was used throughout the rehab

#Bitesize - The most effective ways to use blood flow restriction training to increase strength with Stephen Patterson

Stephen featured on episode #426 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed -

• Why use blood flow restriction training (BFR)
• What are the most effective protocols to use when wanting to increase strength
• Safety considerations when using BFR

Check out the full episode with Stephen here - https://www.sportsmith.co/listen/blood-flow-restriction-training/

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.

Getting athletes fast on short timeframes and creating a long term speed system with Les Spellman

This week on the Pacey Performance Podcast we have Coach and Founder or Spellman Performance, Les Spellman. This is the second time that Les has been on the podcast but lots has changed since then so we wanted to get him back.

Les is a speed coach and is best known for his work with athletes preparing for the NFL combine. Because of this we wanted to talk about how to get athletes fast in short periods of time. What does he prioritise? How does he ensure that he's being efficient with his time and working on the right areas? How does he assess progress? All these questions we answer in the first half of this episode.

In the second half of the episode we chat about the complete opposite, how do we create a long term speed programme? As well as working with NFL combine athletes on a short term basis, Les also works with a number of organisations where the goal is medium to long term speed development and athlete health. How does the work he does when time is limited contrast to when there is more opportunity for development? What assessments does he use? How does he ensure his athletes stay healthy? All these questions are answered in the second half of the episode.

If you are wanting a comprehensive look at NFL combine preparation and long term speed development programmes, check out this episode with Les.

Les is alsp speaking at the Sportsmith speed conference in March here in Leeds in the UK. If you're interested in attending, please visit - sportsmith.co/speed-conference

Main talking points -

• A look at your combine programme
• What does your first session look like?
• What is set in stone and what is flexible across the time you have this group?
• Creating a year round speed system
• How do you programme for an athlete that you have for a longer period of time?
• Assessment process
• Injury risk considerations when building a programme
• Examples from your work with the USMNT
• Tracking transfer of speed to game situation

#Bitesize - Using isometric training to get specific with exercise selection with Danny Lum

Danny featured on episode #332 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed -

• Why use isometric training in the first place?
• How adaptations differ to traditional strength training
• How to create isometric exercises specific to the positions your athletes find themselves in during competition

Check out the full episode with Colin here - https://www.sportsmith.co/listen/pacey-performance-podcast-332-danny-lum/

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.

Testing deceleration, reducing injury risk during cutting and maximising the use of the 1080 sprint with Ola Eriksrud

This week's Pacey Performance Podcast see Rob talking to Associate Professor at the Norwegian School of Sport Sciences, Ola Eriksrud. As well as his day job, Ola is involved in the research and development at 1080 Motion, a company most known for their patented robotic resistance technology within the 1080 Sprint.

In this episode, Ola starts off by explaining how we can test deceleration in the field whether we have a technology like the 1080 Sprint, or whether we have no technology at all. Deceleration is getting more and more airtime both in research and in practitioner discussions. We are starting to understand the importance of testing and training this quality.

As a natural progression from deceleration, in the second half of the episode Ola talks about change of direction testing and how we can understand injury risk in athletes when they are cutting.

If you're interested in understanding more about deceleration and reducing injury risk when cutting, this episode is for you.

Main talking points -

• Deceleration and the physical characteristics needed to decelerate effectively
• Measuring deceleration ability
• Measuring deceleration ability with no budget or technology
• Training for deceleration
• Understanding deceleration data from 1080 sprint
• Understanding injury risk during cutting movements
• Testing change of direction performance
• Measuring change of direction performance with no budget or technology
• Understanding COD data from 1080 sprint

#Bitesize - Which assessments to use during the RTP process from athletic hip and groin injuries with Enda King

Enda featured on episode #288 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed -

• Assessing risk of athletic hip and groin pain
• Using video effectively in the assessment process
• Which tests to use as benchmarks through the RTP process

Check out the full episode with Colin here - https://www.sportsmith.co/listen/pacey-performance-podcast-288-enda-king/

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.

Testing and training the foot for rehabilitation and improving sports performance (part 2)

In this episode of the Pacey Performance Podcast, Rob is speaking to Foot and Ankle Rehabilitation Lead at Hôpital de La Tour, Romain Tourillon for a part 2. 

Part 1 went deep into what part the foot plays in athletic tasks like jumping, sprinting and changing direction, how we can assessment the function of the forefoot and how we can then train it with various focused exercises. In part 2, Romain details the function of the mid-foot and 1st ray and explains how we can assess both of these as well as training them. We finish off the discussion with a really interesting chat about common misconceptions about foot and ankle training. In this section, Romain tackles barefoot training, a one-size fits all approach and how plyometrics can train the foot.

If you're looking for even more information on the foot and ankle and how you can train it with your athletes, this podcast is for you.

Main talking points -

• Midfoot strength and stiffness assessment
• Modified single-leg heel raise test
• Midfoot strengthening
• Maximal force and hypertrophy programmes
• 1st ray strengthening
• Foot-ankle coupled strengthening
• Integrating foot strengthening into an existing programme
• Common misconceptions
• Barefoot training and plyometrics

#Bitesize - Testing and training the calf to reduce injury risk with Colin Griffin

Colin featured on episode #416 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed -

• How to assess calf and soleus capacity
• How to train the calf and soleus in straight and bent knee positions
• Monitoring calf strength on a daily basis as part of a readiness assessment 

Check out the full episode with Colin here - https://www.sportsmith.co/listen/training-the-lower-limb-to-improve-performance-and-reduce-injury-risk/

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.

Testing and training the foot for rehabilitation and improving sports performance (part 1) with Romain Tourillon

This week on the Pacey Performance Podcast, Rob is speaking to Foot and ankle rehabilitation lead at the Hôpital de La Tour, Romain Tourillon. Romain is conducting his PhD under the supervision of JB Morin and others and is investigating the role of the foot on sports performance. Recently Romain wrote an incredible article for Sportsmith on Training the foot to improve performance in sprinting, jumping and change of direction and we wanted to get him on the podcast to get into the detail on some of the assessments and exercises presented in this article.

This episode is split into two parts with the first part focusing on the link between foot strength and sports performance. Romain gives us a great overview of what the literature says before explaining current foot strength practices and why they are becoming outdated and largely ineffective. He then moves onto describing the assessments used to quantify forefoot strength and why its important before finally giving us a detailed look at the exercises he uses to develop forefoot strength.

There is a lot of misinformation on foot training but this episode lays out the scientific and experiential evidence so you can better train your athletes.

Main talking points -

• Why do we need to train the foot?
• Contribution to sports performance
• Basic lesson in foot anatomy
• Current/traditional foot strengthening protocols in rehab
• What the research says about forefoot strength and performance
• Forefoot strength assessments for the lab and gym
• Forefoot strengthening principles for maximal force programme
• Hypertrophy principles for maximal force programme

#Bitesize - Barriers encountered by women in strength and conditioning with Sophia Nimphius, Brian Gearity and Lorena Torres

Sophia Nimphius, Brian Gearity and Lorena Torres featured on episode #4302 of the Pacey Performance Podcast. This #bitesize episode takes a great but sad clip from that episode where they discussed -

• Their personal stories of discrimination in our industry
• The difficulty for women working in men's sport
• The common "solutions" which aren't

Check out the full episode with Sophia, Brian and Lorena here - https://www.sportsmith.co/listen/pacey-performance-podcast-302-barriers-encountered-by-females-in-sc-sophia-nimphius-lorena-torres-brian-gearity/

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.

Optimising athlete recovery and managing load effectively across multiple sports with Carmen Colomer

This week's Pacey Performance Podcast sees Rob speaking to Head of Performance at Perth Glory in the A-League, Carmen Colomer. Since 2017, Carmen has had quite the journey going from the Australian Institute of Sport to the Brumbies, Brisbane Broncos, Philadelphia 76'ers as Director of Sports Science and then into her current role in Perth.

With all those experiences across multiple sports and countries, we wanted to chat to Carmen about what she has learnt along the way, particularly when it comes to recovery. The NBA has a notoriously gruelling schedule, so how did Carmen implement fresh ideas to the organisation and what has she took from that experience and integrated into the programme at Perth? 

The first half of the conversation is all about recovery, what has worked for Carmen and her athletes and what hasn't. Then the second half is all about load monitoring. This is certainly a passion of hers but she early in the conversation gives us the cold hard facts of what load monitoring is and isn't. 

If you're interested in hearing from Carmen, click play now.

Main talking points -

• Challenges of working in a male dominated industry
• Recovery periodisation
   
• Recovery methods to use during heavy fixture periods
   
• What recovery methods have come and gone in your recovery battery in the last few years?
   
• How do you monitor the effects of a recovery intervention?
   
• Taking learnings from one sport to another
   
• Athlete monitoring - what it is and isn't
   
• External load monitoring and deciding what metrics matter across different sports
   
• Where is this area going? Is it a matter of more information from these technologies or using what we have better?
   
• How to maximise subjective monitoring?
   
• Getting buy-in from athletes and coaches to subjectives
   
• Taking learnings from one sport to another
   

Maximising resisted sprint training and speed training with youth athletes with Micheál Cahill

This week's episode of the Pacey Performance Podcast sees Rob speaking to Micheál Cahill. Micheál has been in the US for a number of years while completing his PhD and working at Athlete Training and Health in Texas. Most practitioners will know him for his work in resisted speed training with youth populations which is the exact topic of today's discussion.

In the first half of the discussion, Micheál outlines his philosophy when working with youth athletes and outlines the gaps in maturation and develop where we can really focus on speed development. He also outlines why you may use sled pushes versus sled pulls with youth athletes.

In the second half of the conversation we focus solely on resisted sprint trainnig for all populations. How can we prescribe load and how can we understand what an athletes needs from resisted sprints?

Finally Micheál tackles some of the misconceptions and common questions that come up around resisted sprints.

If you want a deep dive into resisted sprints and getting youth players fast, this one is for you.

Main talking points -

• Developing speed across the age groups
• Are there any periods of time when things can be pushed or need to be pulled back?
• Where sled pulls can be utilised?
• Where sled pushes can be utilised?
• Time on technical vs physical development
• How to assess to understand what is needed when prescribing resisted sprints?
• Methods to prescribe load?
• Sled pushing vs sled pulling - Reasons for using one over the other
• Common questions/misconceptions/gripes around resisted sprinting

#Bitesize - How to maximise heart rate variability (HRV) data quality with Marco Altini

Marco featured on episode #413 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed -

• The importance of HRV data collection timing
• HRV data collection protocol recommendations
• Other things that can affect HRV data

Check out the full episode with Marco here - https://www.sportsmith.co/listen/heart-rate-variability-what-we-know-and-how-it-can-be-used-to-inform-training-prescription/

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.

Blood flow restriction training: Applications in rehab, recovery and strength training with Stephen Patterson

This week's guest on the Pacey Performance Podcast speaking to Rob is Stephen Patterson. It's actually Stephen's second time on the podcats having featured 3 years ago talking about the same topic, blood flow restriction training (BFR).

Blood flow restriction training, although being around for years and years has seen an explosion in interest of the last few years. More devices on the market, an up surge in research and Stephen's podcast has all led to this boom. As interest rises and practitioners get their hands on the wearables or garments used for blood flow restriction training, new applications are spoken about. Because of this, it was essential to get Stephen back on to discuss some of those new applications and see what research (anecdotal or peer-reviewed) is behind them.

In the first part of the episode we discuss BFR's more traditional applications; strength training, hypertrophy and rehab. The second part sees us discussing some of the more novel applications of this training modality; recovery and pre-training/match potentiation.

If you're interested to know more about BFR and its applications, this podcast is for you.

Main talking points -

• Physiology behind BFR
• What we know about BFR
• Why use BFR?
• Strength and hypertrophy protocols
• Benefits of using BFR in rehab
• What the research says on BFR for recovery
• Pre game/training potentiation effects
• Safety considerations
• Technology options
• What other novel ways coaches are using BFR
• Where is the research & application heading?

#Bitesize - What is maximal aerobic speed (MAS) and how it can be used to programme conditioning with Nathan Heaney

Nathan featured on episode #420 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed -

• What MAS is and isn't
• Misconceptions about MAS and its use to programme conditioning
• How to use percentage of MAS to target different physical adaptations

Check out the full episode with Nathan here - https://www.sportsmith.co/listen/maximal-aerobic-speed-vs-tempo-which-is-optimal-for-team-sport-aerobic-fitness/

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 and maintaining an injury risk reduction strategy at the Kansas City Royals with Austin Driggers

This week on the Pacey Performance Podcast, Rob is speaking to Senior Director of Performance Science at the Kansas City Royals, Austin Driggers.

Although often flying under the radar, Austin is highly respected in the field having come up through the US Olympic Committee system working with winter sport athletes under the tutelage of Brad DeWeese.

This episode kicks off with Austin explaining how the Royals have developed a system which assesses each player throughout the year to understand their strengths and weaknesses. This then helps him and the rest of the team design programmes to keep each athlete fit and competing across the gruelling 180+ game season.

We also chat about how he has tapped into and learnt from other environments such as business. This is a fascinating part of the episode as sport can often seem in a bubble with people looking in but not much going the other way.

If you're aim is to reduce injuries with your athletes, check out this episode with Austin and press play on your chose podcast player.

Main talking points -

• What assessments Austin uses
• Gold standards of practice
• What has entered and exited their assessment process
• Maturation of sports science in baseball
• Integrating sports science with data science, biomechanics etc
• Learning from other enviroments
• What Austin has learned from the world of business

How to develop an NBA player: Assessments, programmes and methodologies with Nathan Spencer

This week's Pacey Performance Podcast sees Rob speaking to Senior Strength and Conditioning Coach at New South Wales Institute of Sport, Nathan Spencer. So what has Nathan got to do with NBA players? Well, prior to moving back to Australia,  Nathan spent 4 years at the Orlando Magic, firstly as a Performance and Rehab Coach before progressing to Head Strength Coach.

In this episode, Nathan reflects on his time in the NBA, opening up about a difficult transition from Australian pro basketball. He dives into his preconceptions about NBA players and what they should and shouldn't be doing before detailing the assessments that formed the foundation of their programme. We discuss assessments that came and went during his 4 years in Orlando as well as the metrics that become valuable to him and the rest of the performance team.

We finish off the conversation by getting into the detail about how NBA players train on the road, how they maintain such high physical capacity whilst in the midst of a packed schedule.

If you want to know how to develop an NBA player, click play on this episode with Nathan.

Main talking points - 

• Reflections on Nathan's time in the NBA - the realities
• Understanding what the athlete needs to improve physically
• Choosing the the most appropriate assessment
• Things to consider - prior injury, technique etc
• Influence of the draft
• Answering three important questions
  • What physical characteristics do athletes need to possess to play in the NBA and YOUR way of playing?
  • Expression vs capacity - what NM properties comprise these characteristics?
  • What training methodologies impact these properties?
• Interventions based off these assessments
• How did things change across your time there as influences and philosophies changed?

#Bitesize - Data visualisation principles with Johann Windt

Johann featured on episode #415 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed -

• How to maximise impact with data
• The importance of communicating data in interesting ways
• Why the simple option of data visualisation is often best

Check out the full episode with Johann here - https://www.sportsmith.co/listen/data-science-data-visualisation-and-evaluating-the-effectiveness-of-a-programme/

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.

Deceleration testing and training: Applying the research in college football with Joey Guarascio

This week on the Pacey Performance Podcast, Rob is speaking to Head Strength and Conditioning Coach at Florida Atlantic University (FAU), Joey Guarascio. Joey has previously held positions at Colorado State, and Ole Miss before landing at FAU in 2020.

Deceleration testing and training is getting more and more attention both in research and in practice, and rightly so. Joey has recently written about his thoughts on deceleration and its this topic Rob chats with him about in this episode. We kick our discussion on how he integrates some of Damian Harper's deceleration assessments into his larger battery of tests at FAU. Joey emphasises the need for specific deceleration assessment versus thinking that a change of direction test will tell us what we need to know.

We then chat about building the qualities needed to improve deceleration ability, firstly in the weightroom and then out on the field. Joey explains how he uses eccentric training at various different levels to build the engine and then the drill he uses on the field to refine technique.

If you're looking to include deceleration assessments into your testing battery or want an insight into what exercises translate to improved deceleration ability on the field, give this a listen.

Main talking points - 

• Why deceleration so important
• How to test deceleration ability
• The qualities underpinning better deceleration performance
• On-field strategies to develop a player's deceleration performance
• Off-field strategies to develop a player's deceleration performance
• The use of eccentrics
• Sub-max eccentric exercise prescription
• Supra-max eccentric prescription
• How to maximise eccentric training strategies in team environments

#Bitesize - How to programme and coach resisted sprints with Håkan Andersson

Håkan featured on episode #272 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed -

• How to programme the load used in resisted sprint training?
• The impact heavy loading can have on acute and chronic sprint technique
• Using resisted sprint training with team sport athletes

Check out the full episode with Håkan here - https://www.sportsmith.co/listen/pacey-performance-podcast-272-hakan-andersson/

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.

Maximising the impact of RPE data and other subjective measures with Shaun McLaren

This week on the Pacey Performance Podcast, Rob is speaking to Dr. Shaun McLaren about all things RPEs and subjective measures.

RPE is no doubt the most used tool for coaches to understand an athlete's response to training. But just asking an athlete for a number to rate how hard a session was has lots of moving parts. When do you ask them? How do you ask them? Do you provide the scale on paper so they can see it? What scale are you using? Is the scale valid? How these questions are answered can have significant impact on the quality of data we get. And we all want to maximise data quality and not waste our or our athlete's time.

In this episode, Shaun gives some great recommendations how we can make the "right" decisions when setting up a system to collect RPEs and other subjective measures. But before he does that, Shaun gives us a great overview of why he thinks RPEs are so valuable and the science behind their being. The type of scale used has sparked a number of Twitter debates about the type of scale that is used. So we dive into that black hole and Shaun explains why using a valid scale is so important and some of the downfalls coaches make when using non-validated options.

If you want to maximise the RPE and subjective data that you are collecting, press play on the episode with Shaun on your chosen podcast player.

Main topics -

• What does this data really tell us? Effort, fatigue etc?
• What common mistakes do people make when collecting RPEs which lead to them removing it
• Recommendations for collecting good data
• The importance of using validated scales
• The impact of using colours, different descriptors and emojis on scales
• How can those with minimal budget get an idea of their athlete's training status by using RPE/sRPE?
• How can they maximise their time investment?
• How well do athletes rate what we are asking them to rate?

Science and application of velocity based training with Dan Baker, Lachlan Wilmot and Jonathon Weakley

On this week's Pacey Performance Podcast, Rob is speaking to Dan Baker, Lachlan Wilmot and Jonathon Weakley. This episode was originally recorded in 2020 as a Live roundtable but because the information on velocity based training (VBT) was so incredible, we decided to release it as a podcast.

Dan, Lachlan and Jonathon are most certainly authorities in this area from both a practical and academic perspective. All three of these guys know this area inside out. Firstly we start by tackling a few misunderstandings when it comes to VBT and then chat through why each of the guests decide to implement VBT in their different environments.

There seems to be a disconnect between the science of VBT and its application. On paper it looks great but implementing it in practice seems to be a barrier to some coaches. Is it the technology available, is it athlete buy-in, is it friction when it comes to programming? Jonathon gives his view here given his recent review of this area in his paper, Velocity-based training: From theory to application.

If you are interested in this area and haven't read this article, its free to download on Researchgate. We finish off this episode with a quick fire round of questions, tackling some of the common issues when interpreting the science and translating that into practice.

If you're looking for in-depth information on velocity based training, listen to three experts in this area on this episode of the podcast.

Main talking points -

• What is velocity based training?
• Why is it misunderstood?
• When VBT shouldn't be implemented with a programme?
• Why is there a disconnect between VBT science and application?
• Is bar path really an essential metric to track using VBT technology?
• What metrics to focus on to maximise bang for buck
• How can we help coaches successfully implement VBT in an applied setting
• Using velocity loss