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(Lead photo by Linda Brothers, LiftingLife.com.)

On December 12, 2022, Arizona Cardinals quarterback Kyler Murray was scrambling toward a first down when he collapsed awkwardly, tearing his right ACL. What puzzled the sports broadcasters was that no one touched him—it was, to use a term we seem to be hearing more frequently, a “non-contact injury.”

It’s one thing for a quarterback to suffer a severe injury when pounced upon by a 300-pound lineman, but how could Murray sustain a season-ending injury just by zigging when he should have zagged? After all, the NFL supports its athletes with elite strength coaches, state-of-the-art training facilities, and eight-figure annual sports medicine budgets. Let’s look at the bigger picture.

Although the numbers vary according to the sport, about two-thirds of lower body injuries are considered “non-contact.” The rest are considered “contact,” involving a collision with another athlete or an external object. Over the past decade, ACL injuries in the NFL averaged about 50 per year, with slightly more occurring during the season. Further, those with a history of ACL reconstruction are more likely to suffer a subsequent ACL injury.

ACL injuries are bad, but Achilles tendon injuries may be the worst. Complete recovery from an Achilles rupture can take a year and may signal the end of a promising career at the pro level. How about some numbers?

On February 22 of last year, the NFL reported 25 Achilles injuries during the season, and players in the Canadian Football League didn’t fare much better. In a 2021 training camp, four players on the Saskatchewan Roughriders team suffered Achilles tendon tears. These were non-contact injuries, and all four occurred in just six minutes! Grass versus artificial turf debates aside, something wrong is going on—and it’s not just in football.

As with the NFL, NBA superstars enjoy an entourage of support from their strength coaching and sports medicine resources. Still, the NBA’s rate of lower extremity injuries has not decreased significantly in the past dozen years, despite the emphasis on three-point shooting where there is less contact (and that fuels the Jordan vs. LeBron debate!). Consider the Golden State Warriors.

In the 2019 NBA season, many sports commentators believed the Warriors would repeat as champions. However, Kevin Durant pulled a calf muscle, then injured his Achilles; DeMarcus Cousins, who joined the Warriors while on the mend from an Achilles tear, tore his quad and then his ACL; a tender Achilles hampered Andre Iguodala; and after injuring his hamstring, Klay Thompson tore his ACL! And that’s just one team!

Between 1995 and 2007, the NBA reported four Achilles injuries. In 2019, there were six in a single season! Share on X

On a larger scale, between 1995 and 2007, the NBA reported four Achilles injuries. In 2019, there were six—again, in a single season! Adding injury to injury, before the 2021 NBA playoffs, the league’s premier players missed 370 out of 1,944 games. Although a lot of roughhousing occurs during NBA games, basketball is still considered a non-contact sport.

I’ve been focusing on men’s sports. Let’s now take a deep dive into women’s sports.

Risky Business: The Female Knee

A study published in 2021 concluded that “there are approximately 200,000 to 250,000 ACL injuries that occur in the United States annually, a rate that has doubled over the last 20 years; and this rate has been increasing by a rate of 2.5% annually in the United States.”

Breaking these numbers down in terms of gender, researchers have found that “the relative risk of ACL injury in women is 3 to 8 times greater than males.” The numbers for several women’s sports are so bad that many parents forbid their daughters from ever playing them! Unquestionably, the No. 1 sport parents are concerned about is soccer.

One study reviewing 793 articles found that female soccer and basketball players were about three times more likely to tear their ACL than males. Another study suggested that sport skill level was not the primary issue, as it found that female college soccer players were significantly more susceptible than high school players to injuring their ACLs. The question appears to be not if a female will get a non-contact injury from playing soccer but when?

One straightforward solution to reducing injuries is not to specialize in a single sport. In a 2017 study involving 1,544 high-school-age athletes (half female), sports specialization was identified as an independent risk factor for injury. Specifically, the researchers found that lower extremity injury was 85% higher for those athletes who played a single sport year-round. Also, the popularity of triathlons in the ’80s has been partially attributed to the high injury risk associated with those who focused on long-distance running workouts to compete in marathons, an event on just about every recreational runner’s bucket list. Just one problem.

One straightforward solution to reducing injuries is not to specialize in a single sport…but is that the only answer—the best way to reduce injuries in a sport is to stop playing it? Share on X

To refine their skills to perform at the highest levels and better their odds of earning a scholarship, high school athletes often play on non-school sports teams year-round. Further, college coaches rarely allow their athletes to play multiple sports, particularly at the Division I level. But, again, is that the only answer—the best way to reduce injuries in a sport is to stop playing it?

The Weightlifting Paradox

The extent of non-contact injury problems has led many medical experts and sports broadcasters to throw up their hands and say, “Such is the nature of sports!” and “It is what it is.” If so, how come weightlifters rarely get hurt? ACL and Achilles’ injuries are so uncommon in weightlifting that coaches often go their entire careers without seeing either.

Take a look at the scenes in image three that initially seem, well…horrific. In the top left photo, the female lifter drops nearly 297 pounds across her thighs, slamming her knees against the platform. In the bottom left photo sequence, a 152-pound male lifter drops 392 pounds across his outstretched back leg. In the last photo sequence, an athlete awkwardly loses a snatch overhead, causing the weight to fall on her and twisting her knees and ankles in ways that knees and ankles should not be twisted.

How come weightlifters rarely get hurt? ACL and Achilles’ injuries are so uncommon in weightlifting that coaches often go their entire careers without seeing either of them. Share on X

If you thought the impact of having these massive weights crash on these athletes caused crippling injuries, you would be wrong. All three lifters avoided injury, and such escapes are commonplace in the sport. What’s going on? To find some answers, let’s talk anatomy.

Tendons are not rigid, cable-like structures connecting bones to muscles but can stretch up to 8% of their length. The tendons and ligaments of the foot, ankle, knee, and hip work together as a single biological leg spring. These leg springs can stretch, store energy, and recoil to enhance power. There’s more!

Weightlifting sports scientist Andrew “Bud” Charniga says these tissues possess a “reactive protective mechanism” that immediately responds to unstable and unanticipated conditions by releasing muscle tension rapidly and dissipating and redistributing mechanical energy. This mechanism is active in all sports, enabling quarterbacks to safely zig when they should be zagging. It also works with the upper body.

During an arm wrestling match, when the tension on the opponent with the weaker arm is too high, the arm muscles instantly shut down, and the forearm slams on the table. That’s a good thing. If the weaker opponent continued, muscles and connective tissue could be torn, and bones could be fractured.

Does this reactive protective mechanism work just as effectively in females? Consider the results of a five-year study on 480 women who competed in the week-long European Weightlifting Championships. When you add the training lifts for those who arrived several days before they competed and their competition warm-ups and platform attempts, tens of thousands of maximal and submaximal lifts were performed.

Considering those fragile Q-angles women possess, you would think the medical staff at this competition would have been swamped with injuries and have the European equivalent of 911 on speed dial. However, researchers reported zero hip, thigh, knee, lower limb, or foot injuries. Success leaves clues!

Video 1: Nicole (Patruno) Morales demonstrates the large amplitude, dynamic movements involved in weightlifting that use the elastic properties of the connective tissues. Nicole broke junior New England weightlifting records, and her best official lifts are a 178-pound snatch and a 229-pound clean and jerk.

Now that I’ve got your attention, please be open-minded and consider the following human movement perspective on preventing non-contact ACL and Achilles injuries. It may seem a bit radical because many concepts were introduced a half-century ago, but hear me out.

Non-Contact Injuries, Lies, and Athletic Tape

One popular theory explaining the high number of ACL injuries is poor conditioning. There’s even a name for it: “Exercise Deficit Disorder.”

The term was used in a research paper to explain why some NFL players had an increased risk of ACL injury during the COVID-19 period because they did not display the “enhanced physical prowess and necessary neuromuscular control” to avoid injury. As such, one recommendation I’ve seen to reduce the risk of ACL and Achilles injuries in athletes is boot-camp conditioning drills to prevent excessive fatigue. One college program I’ve read about even hired military personnel dressed in combat fatigues to motivate the athletes.

Other proactive methods that have me scratching my head include movement drills designed to keep an athlete’s ankles, knees, and hips in perfect postural alignment. During one coaches’ meeting, I was presented with some rather odd ACL prevention methods movement for women’s basketball developed by an athletic training group. For example, they said that whenever an athlete jumps for a rebound and grabs the ball, they should drop into a full squat to protect the ACL! Huh?

As for all the unstable “functional” strength training exercises recommended, many seem inspired by Cirque du Soleil and do little but distract athletes from being stronger through conventional methods. I say this because Dr. Michael Jonathan Wahl has extensively researched stability training and found that the brain motor patterns exhibited when performing exercises on unstable surfaces were the same as those on stable surfaces. Dr. Wahl had some strong opinions about the value of unstable exercises in injury prevention during an interview I did with him in 2007:

“Sure, a Swiss ball exercise can be taxing for someone who has never done any exercise before; but get a first-year physics student to explain the disrupted torque on the body that occurs when someone squats 500 pounds, and you’ll see that the entire muscle system has to work tremendously hard to handle that type of weight. When an athlete turns their ankle, it’s often because they are not strong enough to handle the disrupted force of the activity, so why not train to get used to that excessive force using the principle of progressive resistance?”

For women, research has found that during a women’s monthly cycle, hormonal variations weaken the connective tissues, making them more susceptible to injury. The recommendation would be to alter training loads during each phase of the menstrual cycle, but you have to question the practical value of this advice. Are coaches supposed to chart each athlete’s menstrual cycle and pull them out of practices and games due to unacceptable hormone levels?

Then, there are the shoes. Like homeowners with power tools, athletes don’t buy shoes—they invest in shoes. The athletic shoe market is a profitable business, such that considerable funding has been provided for researching footwear to reduce injuries. For example, a study on foot fractures concluded that narrow cleats with minimal stiffness might contribute to fractures of the fifth metatarsal (i.e., Jones fracture). One extensive review concluded that in studying foot injuries, we need to “measure and record the surface properties and potentially the properties (or at least the model) of the footwear worn by study participants.” Good to know.

Canadian weightlifter Francis Luna-Grenier never got the memo. Luna-Grenier competed in the 2008 Olympics in the 152-pound bodyweight class and currently holds all the Canadian records in the 160-pound class. He is shown in video 2 snatching 286 pounds without knee wraps, taped ankles, or a spine-saving weightlifting belt. And in contrast to the high-priced adamantium-laced tennis shoes endorsed by celebrity athletes, Luna-Grenier demonstrates the stability he developed by performing this lift with bare feet!

Video 2: Canadian weightlifter Francis Luna-Grenier demonstrates remarkable strength and stability, snatching 286 pounds in bare feet.

Among the most common ways to prevent ACL and Achilles injuries is to “stabilize” body parts using athletic tape and other forms of bracing, even if those body parts are not injured! On that subject, consider what could be called “The Curious Case of Mac Jones.”

An article published on August 16, 2021, reported that the New England Patriots quarterback wore a brace on his left knee for “protective reasons,” not in response to an injury. Jones told reporters that the knee being braced was the one he plants with, thus the need for extra protection. “I feel good…just want to make sure I keep it safe,” said Jones. In many game-day and practice photos, in addition to the protective brace, Jones also appears to have athletic tape connecting his shoe to his lower ankles (you know, because you can never be too safe).

Fast forward 13 months and the game with the Baltimore Ravens. On one play gone horribly wrong, 307-pound defensive lineman Calais Campbell fell on Jones, causing Jones’ ankle to twist awkwardly. Jones’s stabilized knee and lower ankle were fine, but the collision resulted in a high ankle sprain. Coincidence?

Perhaps Charniga is on to something when he says that restricting the mobility of one joint interferes with the “reactive protective reflexes” of the connective tissues? How can the athlete’s body react to the complexities of moving about the athletic field; be ready to dissipate or otherwise redistribute the mechanical energy of sharp turns, cutting, accelerating, falling and deceleration involved in pursuit and avoiding pursuit with all this stiffness of muscles, ligaments, tendons and joints?” Let’s keep going.

Perhaps Charniga is on to something when he says that restricting the mobility of one joint interferes with the ‘reactive protective reflexes’ of the connective tissues? Share on X

Strength coach and posturologist Paul Gagné says one of the problems with athletic tape is that it may interfere with the proprioception of the fascia, which is the connective tissue that runs throughout the body. “The fascia contains mechanoreceptors in the tendons and ligaments that respond to stress. Athletic tape may compromise body awareness and affect the ability of the tendons and ligaments to react to excessive tension.” For example, Gagné says he’s seen many powerlifters squat several hundred pounds over body weight using a thick belt and be just fine “but then screw up their lower back when shoveling their driveway because of a lack of proprioception in their core muscles.” There’s more bad news.

Charniga says that if you immobilize an area on one limb, such as with athletic tape, the imbalance may increase the risk of injuring an area on the other limb. One high-profile example of this issue he gave was the injury history of Miami Dolphins’ quarterback Tua Tagovailoa. On December 1, 2018, Tagovailoa suffered a high ankle sprain to his left ankle that required surgery. On October 19, 2019, he sustained the same injury to his right ankle and required surgery. Lastly, on November 16, 2019, he dislocated his right hip and required surgery. Coincidence?

Athletic tape and knee braces are essential in many situations, such that athletes sometimes couldn’t train or compete without them. On January 21, 2013, Kansas City Chiefs quarterback Patrick Mahomes injured his right ankle in the first quarter of the game against the Jacksonville Jaguars. He hobbled to the sideline to get taped up, then went back out for a few plays. He returned to run a half-dozen plays in the second half before being taken out of the game.

This was the postseason, so apparently, the risk of Mahomes making the injury worse was worth the reward of being one step closer to the Super Bowl. Final score: Kansas City 27, Jacksonville 20. The following week, Mahomes’ ankle was heavily taped in their meeting with Cincinnati. Mahomes was obviously uncomfortable throughout the game, favoring his ankle. But Kansas City kicked the winning field goal in the final seconds, and the Chiefs earned another appearance in the Super Bowl!

Braces and athletic tape, particularly used as a protective measure in non-injured athletes, MAY interfere with the functions of the tendons and ligaments, increasing the risk of injury. Share on X

The takeaway is that braces and athletic tape, particularly used as a protective measure in non-injured athletes, may interfere with the functions of the tendons and ligaments, increasing the risk of injury. This brings us to training.

The Relaxation Response

Gagné has worked with more than 500 NHL players in the past 40 years, pro athletes in several other sports, gold medal Olympians, and our barefoot weightlifter Luna-Grenier. He says we should turn to neuroscience rather than just looking at muscle contractions to prevent injuries.

Jean-Pierre Roll won the highest awards in neuroscience, and Gagné has applied Roll’s research to strength training and injury prevention. “Roll says it’s the eccentric contraction that codes movement. If I’m a baseball player and throw a ball, an eccentric contraction of the long head of the biceps will decelerate my arm and protect my shoulder and elbow joints. Likewise, when kicking a football, the hamstrings are more active than the quads because of their involvement in the deceleration of the leg.”

The success of Louie Simmons and his Westside Barbell Club athletes attests to the value of using bands in training powerlifters. However, Gagné says bands can adversely affect neuromuscular coding because as the bands stretch, their resistance increases, so the antagonist muscles do not need to contract as hard. Charles R. Poliquin would agree.

About 30 years ago, I asked this legendary strength coach about the value of elastic band exercises, which were becoming popular with powerlifters. He told me that when he was hired to work with the Canadian National Synchronized Swimming Team, there was an epidemic of shoulder injuries on the team. When he asked about their strength training program, he learned they use elastic band exercises. He was able to resolve their shoulder injuries simply by eliminating these exercises. From then on, he referred to band training as “tendinitis in a can.” How about one more example?

In the ’70s, many track and field coaches thought they could make runners faster by having them wear ankle and wrist weights during training. It didn’t work and even made some athletes run slower when they stopped using them. What’s more, the weights created momentum in the arms and legs that was challenging to control, affecting the deceleration of the limbs and leading many athletes to complain of overuse injuries.

Legendary track coach Bud Winter’s motto was “Relax and Win!” It’s true. Sports scientist Leonid P. Matveyev has shown that in dynamic sports, muscles contract faster than they relax in novice athletes. However, muscles can relax faster than they contract in elite athletes. Matveyev’s colleague, sports scientist Yuri Verkoshansky, noted that in speed endurance events such as the 400m and 400-meter hurdles, “the key factor defining and regulating sport results at all stages is the speed of muscle relaxation.”

Elastic bands prolong the time an agonist muscle is under tension, which is precisely what you don’t want. Share on X

This brings us back to using bands with barbells. Bands prolong the time an agonist muscle is under tension, which is precisely what you don’t want. Matveyev said the near-isometric methods (often used by strongmen, powerlifters, and bodybuilders) could create “internal tension” that affects the ability of antagonist muscles to function efficiently. Matveyev referred to this condition as “coordination enslavement.”

The takeaway is that weightlifting is one of the most effective ways to prevent non-contact lower-body injuries since it enhances the elastic strength qualities of the connective tissues. What if weightlifting is not an option? Let’s explore some alternatives.

The Fast Eccentrics Solution

If you don’t know how to teach weightlifting or don’t have the equipment or facilities to perform these lifts safely, you have other training methods available. One of these options could be referred to as “fast eccentrics.”

The textbook Supertraining by Verkhoshansky and Mel Siff, Ph.D., was published in 1993. It was here that they introduced a concept they called “the triphasic nature of muscle action.” They said that all athletic movements contain three types of contraction: eccentric, isometric, and concentric. Their message was that knowing the qualities of each type of contraction should influence how strength coaches and personal trainers should design workouts.

I first met Siff in the early ’90s and wrote many articles with him. He expanded on this concept by telling me about the value of performing exercises emphasizing rapid eccentric movements. One such exercise was a large-amplitude squat jump characterized by a fast eccentric motion with a slight bounce out of the bottom: full knee extension is not emphasized, and you only elevate a few inches off the floor (video 3). Note the emphasis on “large amplitude.”

Video 3: Dynamic, large-amplitude squat jumps and assisted split squat jumps enhance the elastic qualities of the connective tissues.

Charniga says performing exercises through a large range of motion is critical to keeping connective tissues healthy (again, the example of injury-free weightlifters). Consider that, in one research study, surgeons who repaired ACL tears found that the tissues being repaired often showed signs of long-term damage before the tear. The damage predisposed the ligament to injury, acting like a frayed, old rubber band that can easily snap. This finding suggests that exercises performed by today’s athletes (such as partial range squats?) may increase the risk of ACL and Achilles tendon tears.

I’ve used many variations of these exercises with my athletes over the years, particularly figure skaters and sprinters. About 14 years ago, I was a volunteer strength coach for a girls’ weight training class at a high school in the Midwest. That first semester, the primary athletes attending were basketball players, and the coach told me she had to spend 45 minutes before every practice taping ankles.

Before the end of the semester, the coach told me she didn’t have to tape anymore, and there were no catastrophic injuries, such as ACL or Achilles injuries. This was not a scientific study (and the data could be dismissed as N=1), but again, success leaves clues! Oh, I should also mention that within a year, the class had 12 girls clean 135 pounds and nine girls vertical jump over 23 inches.

Besides weightlifting and unique jump exercises, iso-inertial training using flywheel devices is another way to injury-proof the body. Share on X

Now let’s see what modern technology has to offer. Besides weightlifting and unique jump exercises, iso-inertial training using flywheel devices is another way to injury-proof the body.

Gagné has used iso-inertial training with pro hockey players and elite athletes in other sports for more than a dozen years. Among his success stories are the three Dufour-Lapointe sisters who compete in mogul skiing. In 2014, Justine won Olympic gold, Chloe won silver, and Maxime joined them as an Olympian. Gagné has been their only strength coach and has used iso-inertial training with these remarkable athletes since he started with them.

Gagné says iso-inertial devices enable athletes to perform numerous resistance exercises at high speeds during the concentric (muscle shortening) and eccentric (muscle lengthening) phases. “The goal is not only to increase force production but to enable the muscles to contract and decelerate faster,” says Gagné. “Being able to decelerate faster enables the athlete to change direction faster.” Consider sprinting.

One component of running speed is ground contact time—the less time athletes spend on the ground, the faster they go. Iso-inertial training enables athletes to flex and extend their legs and ankles faster, reducing ground contact time so that the athlete covers more ground with each step.

“This is why iso-inertial training is so good,” says Gagné. “The flywheel forces you to transition quickly between concentric and eccentric muscular contractions, which is the key in any sport. It’s not at the top of a movement when you want to produce the most force; deceleration occurs in sports at the top of the movement, where injury happens. At the bottom of a movement, a stretch reflex will help get you out.” Gagné added that iso-inertial training complements weightlifting, and he used it when he trained Luna-Grenier.

As a bonus, because iso-inertial training focuses on the dynamic properties of the connective tissues, it will result in little or no soreness. “Slow, eccentric training is most responsible for muscle soreness,” says Gagné. “If you were to slowly walk down several long, high hills the next day, you might experience a high level of soreness. Iso-inertial training involves fast eccentric movements, utilizing the elastic components of the tissues, so post-workout soreness is rare. Likewise with weightlifters—rarely have I ever heard of weightlifters complaining of muscle soreness.”

Because iso-inertial training focuses on the dynamic properties of the connective tissues, it will result in little or no soreness. The lack of muscle soreness has significance for program design. Share on X

The lack of muscle soreness has significance for program design, particularly in-season training. How often have sports coaches, particularly sprint and jump coaches, forgone any resistance training in-season because they feared their athletes getting sore? The result is that athletes make minimal gains in strength during the year, as much of their training is regaining the strength they lost from these in-season “maintenance” phases. Thus, the strength coach is happy to train athletes harder in the weight room, and the sports coach is happy because their athletes are not sore going into practices or competitions. It’s a win-win!

To summarize, here are six key points I want you to take away from this article:

1. The continued high rates of non-contact ACL and Achilles injuries suggest that many training methods to prevent these injuries are ineffective.

2. The risk of ACL injuries in women due to structural and hormonal differences may be exaggerated.

3. Athletic tape and bracing have their place in sports performance. However, if used as a preventive method in non-injured athletes, they may increase the risk of ACL and Achilles injuries.

4. The ability to relax muscles quickly is a critical component of athletic performance and injury prevention.

5. Weightlifting and fast eccentric exercises may reduce ACL and Achilles injuries by enabling athletes to better deal with excessive stress and unstable conditions.

6. Fast eccentric training enables athletes to increase power production without experiencing high levels of muscle soreness.

Can the ideas I shared with you guarantee that an athlete will never tear an ACL or Achilles tendon? Of course not. However, when you train the body how it was meant to move and perform, there is a good chance that “non-contact injury” may no longer be part of your vocabulary!

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

References

American Orthopaedic Society for Sports Medicine. “Sports specialization may lead to more lower extremity injuries.” ScienceDaily, July 23, 2017.

Anderson FC and Pandy MG. “Storage and Utilization of Elastic Strain Energy During Jumping.” Journal of Biomechanics. 1993;26(12):1413–1427.

Charniga A. “Part II: Practical Solutions to the Problem of Achilles Rupture and the Proliferation of Injuries to the Lower Extremities of Football Players,” Feb 14, 2017; “Of Flat Tires’ & Brittle Basketball Players,” Jul 24, 2019; “The ‘Derivatives’ Myth,” Jan 5, 2022; “A Stability/Instability Convexity,” April 23, 2021; “Hamstring Injury: Prophylaxis in Sport,” June 29, 2021; “Hamstring Injury in Sport,” July 21, 2021; “Why? So Many Flies Keep Dropping in The NFL’s Barbecue,” Feb 15, 2022; “Tree Stump Training & Initials: Mechanisms of Injury Susceptibility, Part 1,” April 11, 2022; “Tree Stump Training & Initials: Mechanisms of Injury Susceptibility, Part II,” May 1, 2022; “The Secret to the Weightlifter’s Strength: Speed of Muscle Relaxation,” Jan 30, 2023. Sportivnypress.com

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August 16, 2021, NBC Sports

Brazilian jiu jitsu (BJJ) is a grappling sport that was derived from Judo in the early 20^th century. Long-time Judo practitioner Mitisuyo Maeda spent significant time traveling around the globe spreading knowledge and teaching Judo techniques to students in various countries. Eventually, he crossed paths with Brazilian natives Carlos and Helio Gracie, who took the techniques they learned from Maeda and adapted them to fit their physical capabilities more appropriately, which did not include size or strength.¹ This is widely considered the birth of BJJ, which allows the smaller or less physically gifted individual to defeat a larger opponent through technique.

Since its inception, BJJ has grown in popularity, primarily due to its successful use in mixed martial arts (MMA) fights and self-defense situations.^2,3 As BJJ has grown in popularity, so too has the research behind the physiological makeup of the BJJ athlete and effective training methods to develop strength, power, and endurance for grappling. Sound technical and tactical strategies will always remain the backbone of success in jiu jitsu; however, developing strength, power, and endurance are now a critical piece of the puzzle for hobbyists and elite practitioners who wish to maximize their potential. In order to improve said physiological qualities, one must first understand the demands of BJJ on the athlete and the appropriate training strategies to improve performance potential.

As Brazilian jiu jitsu has grown in popularity, so too has the research behind the physiological makeup of the BJJ athlete, says @jimmypritchard_. Share on X

The Breakdown of BJJ

As previously mentioned, BJJ plays a major role in the overall arsenal of many MMA fighters, but it is a competitive sport in its own right, too. BJJ matches are classified as “Gi” or “No-gi,” where the athletes are either wearing a thick kimono (known as a gi) or tight compression apparel, respectively. Both styles of BJJ have their own technical nuances, but the overarching goal of both styles remains the same.

Every match begins with both athletes standing and attempting to either take their opponent down or pull-guard (attacking from the bottom position). The objective is to win by securing a chokehold or joint lock, which ultimately forces the opponent to submit or “tap” to avoid being strangled unconscious or suffering injury from joint manipulation. If neither grappler can submit the other, the grappler who accumulated the most points for dominant positions is awarded the win for the match.

Match length varies depending on one’s skill level and rank with the following times being most common:

• White belt: 5 minutes
• Blue belt: 6 minutes
• Purple belt 7 minutes
• Brown belt: 8 minutes
• Black belt: 10 minutes

Elite or professional jiu jitsu athletes may have only one match against a predetermined opponent as in MMA; however, the overwhelming majority of BJJ matches occur in tournament-style brackets, where an athlete may have 4-5+ matches in one day. This style of competition and the training itself place a huge demand on the athletes, requiring them to prepare with sound strength and conditioning methods for optimal performance outcomes.

Strength

While BJJ relies heavily on technical ability to defeat an opponent, strength underpins the ability of the athlete to express said abilities against another skilled opponent, making it an important attribution to the overall makeup of a BJJ athlete.⁴ Research by Andreato et al.⁵ has demonstrated that BJJ athletes possess excellent abdominal/upper body strength and endurance, as well as high levels of isometric low back strength. More specifically, grip strength, pulling motions (dynamic strength), resisting positional advances against an opponent (static strength), and holding an advantageous position all require high levels of strength from the BJJ athlete.¹

BJJ athletes possess excellent abdominal/upper body strength and endurance, as well as high levels of isometric low back strength, says @jimmypritchard_. Share on X

The degree to which strength ultimately determines success in a BJJ match is difficult to quantify due to the collective variables at play, including technique, experience, weight division, and fatigue. Regardless, with the findings from this research along with a biomechanical analysis of the sport, it could be argued that developing an adequate level of maximal strength and subsequent strength endurance, particularly through the upper body/trunk area, aids BJJ performance positively.⁵

Power

BJJ requires slow/static movements to control one’s opponent and apply force during submissions; however, several instances occur where these movements need to be executed in a rapid fashion. A match can end in a matter of seconds or grind for 10+ minutes (black belts). Research demonstrates that during the average competitive BJJ bout, each 117-second block of work contains four 3-5 second expressions of high intensity effort followed by 25 seconds of lower intensity work, bringing the “Hi:Low” work to rest ratio (HI:LO) to around 1:5.^6,7,8 This indicates that the adenosine triphosphate phosphocreatine system (ATP-PC) is in fact an important part of the BJJ athlete’s performance make-up, as it is the primary fuel source for these high force expressions.⁸

The high force expressions include things such as takedowns, throws, positional/submission escapes, and certain submission applications. A high level of technical mastery is required to apply high force with a technique at a particular time to induce a successful outcome. It is particularly advantageous for a BJJ athlete to possess adequate rate of force development (RFD) ability relative to their body weight, as they compete against athletes that are the same size as they are more often than not.⁹

Endurance

A BJJ athlete requires both anaerobic endurance and aerobic capacity to be well suited for competition.^10,11 The ability to withstand the acidosis produced from buffering hydrogen ions during a bout is key for the athlete’s ability to maintain grip controls, frame against their opponent, apply submission techniques, escape, and perform nearly all other continuous activities involved in the sport.⁵ However, when it comes to training, direct comparisons between methods of preparation for BJJ and other grappling sports (such as wrestling and Judo) have led to confusion.

A BJJ athlete requires both anaerobic endurance and aerobic capacity to be well suited for competition, says @jimmypritchard_. Share on X

Judo, for example, typically only contains 30-37 seconds of work followed by 10-15 seconds of rest, or a 3:1 work to rest (W:R) ratio, whereas BJJ contains around 117 seconds of work with a 20-second pause, or 6:1 W:R ratio.^10,12 This paucity creates confusion amongst researchers and practitioners who may equate the conditioning needs of a BJJ athlete to that of other grappling sports when in fact it is quite different.¹⁰

Aerobic capacity contributes to the recoverability both within and between matches for the BJJ athlete. As matches get longer and closer to the 10+ minute mark seen at the black belt level, aerobic capacity becomes even more pertinent.^1,8,11

Injuries and Mobility

One of the known dangers of competing and training in a grappling sport is the inherent risk of injury. BJJ athletes are attempting to manipulate one another’s joints to the point of damage prior to forced submission, which, when combined with chaotic scrambles for dominant positions or unpredictable counter movements from the opponent, can lead to an array of both acute and chronic injury accumulation over time. This is due to the compression, torque, and wear/tear on the body that occurs in training and/or competition. One research study by Scoggin et al. examined the prevalence of injury occurrence during BJJ competition and found an injury rate of 9.2 per 1000 exposures, 78% of which were orthopedic.¹³ The elbow joint was most injured due to the “arm bar” joint lock submission, occurring twice as often as knee injuries and three times as often as ankle/foot, hand, and shoulder injuries collectively.

Considering whether these types of injuries are preventable or not is an interesting concept. Competition is particularly chaotic and unpredictable, meaning that anything can happen. Interestingly, a vast majority of injures appear to occur during training, which is far more controllable, suggesting that coaches and athletes could more closely monitor training scenarios so that risk for injury is reduced.¹⁴ In addition, BJJ athletes can certainly make themselves more robust and resistant to injury by obtaining adequate mobility through the shoulders, hips, lumbar spine, and posterior chain so that they are more easily able to maintain position, recover guard, execute sweeps, and escape unfavorable positions.¹⁵

A major opportunity for further research would be to analyze common BJJ injury data and compare the training regimen, nutrition, medical history, recovery tactics, and lifestyle of the given athletes to better understand potential mechanisms of injury. Due to the nature of BJJ, injuries are always a possibility, meaning that athletes and coaches should aim to strengthen all areas of the body including the neck, shoulders, hips, knees, elbows, back, and ankle/foot to reduce the likelihood of injury occurring.

Due to the nature of BJJ, injuries are always a possibility, meaning that athletes and coaches should aim to strengthen all areas of the body, says @jimmypritchard_. Share on X

Training

Devising a training plan that meets the demands of a BJJ athlete is a delicate blend of volume, intensity, frequency, and exercise selection. Performance training that detracts from or negatively impacts BJJ-specific training should be avoided. This becomes difficult from a recovery standpoint when a BJJ athlete trains 5-6 times a week for 1.5-2 hours at a time and perhaps competes dozens of times per year.

Outside of enhancing performance, several key considerations for a BJJ training program include the following:

• Most BJJ athletes compete in a specific weight class—therefore, excessive muscular hypertrophy should be avoided in most cases, unless the athlete wishes to compete at a higher weight class.
• High volume, high intensity BJJ skill sessions can put major stress on the joints and compression/torque on the neck/mid-low back. Consequently, exercises must be selected carefully so as not to further stress these areas.
• Scheduling workouts throughout the week must be done carefully to allow for enough recovery between sessions.
• Less can often be more. The overarching goal of strength and conditioning for BJJ is to provide the minimum effective dose for the desired adaptations and ultimately allow for more time to train BJJ, recover, or possibly cut weight if necessary.

Practical Application

There is no “one size fits all” programming style for the BJJ athlete due to factors such as skill level (elite vs. non-elite), age, training availability, experience, and injury history. While no two BJJ athletes’ schedules are alike, most serious competitors have their competition schedule laid out far in advance to allow for proper training camps and potential weight cutting. The examples provided below demonstrate snapshots of an eight-week periodized training cycle, which begins with strength endurance and ends with a focus on maximal strength and power.

There is no “one size fits all” programming style for the BJJ athlete, says @jimmypritchard_. Share on X

This would be ideal if a BJJ athlete has a break in their competition schedule or very few competitions of importance during the training period. The traditional “annual plan” where an athlete goes through extended offseason, preseason, and in season training periods does not apply to the BJJ athlete due to the fact that competitions can occur year-round and there are almost never extended periods of time where one stops training. Below is a further look at the first block of training focusing on strength endurance.

This block is intended to build the athlete’s ability to withstand stress and workload accumulation for higher intensity training to come in later weeks. Several methods accomplish this, including cluster sets, which are a popular resistance training strategy using short periods of rest between single or groups of repetitions within a set.¹⁶ Cluster sets are used for key primary exercises such as the Zercher squat and trap bar deadlift to allow for both improved technical execution and the potential for greater load. Various exercises targeting the low back/posterior chain (reverse hyperextensions, split stance RDLs, etc.) and upper body (single-arm KB press, half kneeling landmine press, gi chin-ups, etc.) are used to address the specific needs of BJJ athletes as discussed earlier. Each session is considered a “full body session” so that volume is dispersed throughout the week, which helps reduce the likelihood of soreness and fatigue accumulation compared to an upper or lower body split routine.

Each session is considered a “full body session” so that volume is dispersed throughout the week, which helps reduce the likelihood of soreness and fatigue accumulation, says @jimmypritchard_. Share on X

On Tuesdays and Saturdays, the conditioning is general and aimed at improving the athlete’s aerobic power through maximum aerobic speed training (MAS).^9,17 In this example, running is used as the primary method on Tuesdays and rowing on Saturdays. While this W:R ratio is simply 1:1, it can be later adapted to meet the demands of BJJ more closely as discussed previously in the endurance section.

The next block highlighted below is from week 6 (of 8) in the program, where the primary emphasis has shifted towards developing strength and power.

In this block, the athlete’s volume has dropped significantly; however the intensity has also increased significantly. Exercises such as the barbell back squat and rack pull are used to initiate high force production from the athlete and are paired with contrasting high velocity movements such as box jumps and power cleans. Key areas of the body (e.g., low back, posterior chain, back, shoulders, etc.) are all still addressed as well; volume for these movements, however, is at a maintenance level in order to not overload the athlete and create undue fatigue.

The conditioning in this portion of the program is targeted at short bouts of high intensity exertions paired with intermediate bouts of moderate intensity exertion, as seen by the MAS workout on Tuesday. Saturday’s MAS workout is optional and can be replaced with a low intensity steady state session if BJJ sport training is becoming more pertinent and higher intensity.

Balance

Balancing a weekly schedule in BJJ training is a difficult task, as previously mentioned. A fine line exists between overtraining and under-recovering—therefore, practitioners and coaches alike must be meticulous with the way they devise their weekly training routine. The previous two training examples gave insight into how one may train specifically in the gym to improve their BJJ performance, but the example below provides insight into how one may balance physical technical/tactical training throughout the week.

A fine line exists between overtraining and under-recovering—therefore, practitioners and coaches alike must be meticulous with the way they devise their weekly training routine. Share on X

Competitive BJJ athletes will likely do some form of technical/tactical training on a daily basis, therefore the key is to set up training such that it never detracts from that. Good strategies as depicted above are:

• Dividing physical and technical/tactical training into AM/PM sessions (ideally 4-6+ hours apart):
  • Strength training in the AM if BJJ is to be done in the PM so that performance is not compromised in the gym.
  • Conditioning in the PM if BJJ is to be done in the AM so that performance is not compromised in BJJ training.
• Allowing a minimum of one full day rest per week.
• Oscillating between higher and lower intensity/volume days throughout the week.
• Keeping volume during strength training to a “minimum effective dose.”

Final Takeaways

BJJ is a rapidly evolving sport that requires an array of physical and technical competencies to be successful. A delicate balance exists between performance training for BJJ and actual BJJ training in that the former must be careful not to detract from the latter, but instead serve as an enhancement. Keeping the BJJ athlete healthy and ready to compete are two of the most important aspects of a BJJ training program, followed by:

• Specific endurance.
• Strength.
• Power development.

BJJ is a rapidly evolving sport that requires an array of physical and technical competencies to be successful, says @jimmypritchard_. Share on X

Research analyzing the specific physiological profile of elite BJJ athletes and mechanisms of injury is continuously evolving with several informative pieces of literature being published in the past 5 years alone.^4,5,9,12,18 In addition to this literature, a major opportunity exists for further research to take place in analyzing the aforementioned areas of performance and physiology in BJJ.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

References

1. Jones NB and Ledford E. “Strength and conditioning for Brazilian jiu-jitsu.” Strength & Conditioning Journal. 2012;34:60-69.

2. Buse GJ. “No holds barred sport fighting: a 10 year review of mixed martial arts competition.” British journal of sports medicine. 2006;40:169-172.

3. Stellpflug SJ, Menton WH, and LeFevere RC. “Analysis of the fight-ending chokes in the history of the Ultimate Fighting Championship™ mixed martial arts promotion.” The Physician and Sportsmedicine. 2022;50:60-63.

4. Øvretveit K and Tøien T. “Maximal strength training improves strength performance in grapplers.” The Journal of Strength & Conditioning Research. 2018;32:3326-3332.

5. Andreato LV, Lara FJD, Andrade A, and Branco BHM. “Physical and physiological profiles of Brazilian jiu-jitsu athletes: a systematic review.” Sports medicine-open. 2017;3:1-17.

6. Amtmann JA, Amtmann KA, and Spath WK. “Lactate and rate of perceived exertion responses of athletes training for and competing in a mixed martial arts event.” The Journal of Strength & Conditioning Research. 2008;22:645-647.

7. Andreato LV, Follmer B, Celidonio CL, and da Silva Honorato A. “Brazilian Jiu-Jitsu combat among different categories: time-motion and physiology. A systematic review.” Strength & Conditioning Journal. 2016;38:44-54.

8. James LP. “An Evidenced-Based Training Plan for Brazilian Jiu-Jitsu.” Strength & Conditioning Journal. 2014;36:14-22.

9. Villar R, Gillis J, Santana G, Pinheiro DS, and Almeida AL. “Association between anaerobic metabolic demands during simulated Brazilian Jiu-Jitsu combat and specific Jiu-Jitsu anaerobic performance test.” The Journal of Strength & Conditioning Research. 2018;32:432-440.

10. Andreato LV, de Moraes SF, de Moraes Gomes TL, Esteves JDC, Andreato TV, and Franchini E. “Estimated aerobic power, muscular strength and flexibility in elite Brazilian Jiu-Jitsu athletes.” Science & Sports. 2011;26:329-337.

11. Junior JS, dos Santos RP, Kons R, Gillis J, Caputo F, and Detanico D. “Relationship between a Brazilian Jiu-Jitsu specific test performance and physical capacities in experience athletes.” Science & Sports. 2022.

12. Tonani ECF, Fernandes EV, Dos Santos Junior RB, Weber MG, Andreato LV, Branco BHM, and De Paula Ramos S. “Association of heart rate and heart rate variability with an anaerobic performance test and recovery of Brazilian jiu-jitsu athletes.” International Journal of Performance Analysis in Sport. 2021;21:361-373.

13. Scoggin III JF, Brusovanik G, Izuka BH, Zandee van Rilland E, Geling O, and Tokumura S. “Assessment of injuries during Brazilian jiu-jitsu competition.” Orthopaedic journal of sports medicine. 2014;2.

14. Petrisor BA, Del Fabbro G, Madden K, Khan M, Joslin J, and Bhandari M. “Injury in Brazilian jiu-jitsu training.” Sports Health. 2019;11:432-439.

15. Del Vecchio FB, Gondim DF, and Arruda ACP. “Functional movement screening performance of Brazilian jiu-jitsu athletes from Brazil: differences considering practice time and combat style.” Journal of strength and conditioning research. 2016;30:2341-2347.

16. Latella C, Teo W-P, Drinkwater EJ, Kendall K, and Haff GG. “The acute neuromuscular responses to cluster set resistance training: a systematic review and meta-analysis.” Sports Medicine. 2019;49:1861-1877.

17. Laursen P and Buchheit M. Science and application of high-intensity interval training. Human Kinetics. 2019.

18. Tota Ł, Pilch W, Piotrowska A, and Maciejczyk M. “The effects of conditioning training on body build, aerobic and anaerobic performance in elite mixed martial arts athletes.” Journal of human kinetics. 2019;70:223-231.

With the recovery and restoration market exploding over the last decade, it has become somewhat difficult to differentiate quality products that offer valid solutions from gimmicks. The essence of recovery is to minimize the margins of deficits by keeping athletes as close to their physiological equilibrium as possible—as we know, this starts by managing training inputs (volume, intensity, workload) appropriately and establishing the fundamentals (sleep, nutrition, stress management).

Once those items are addressed, it then becomes a continuum of balancing acts between monitoring load , applying stress, and implementing recovery strategies for your athletes. While the fundamentals apply equally across all individuals, recovery in itself can be highly individualistic, where more nuanced and specific restoration modalities may be needed or desired.

Restoration is a multivariant process, as it requires attending to multiple subsystems and is a different process for every athlete. But a major component of this equation is managing blood flow: namely, promoting venous return. Although there are several ways we can directly improve blood flow, NormaTec compression boots have been a staple in the Rude Rock recovery paradigm for years. NormaTec uses external pneumatic air compression (EPC) to help promote increased venous return, particularly following bouts of exercise.¹ The mechanism is simple and largely effective, utilizing an alternating cadence of compress-relax; the NormaTec boots help blood flow back to the heart through this pumping action.

While the NormaTec boots have been a popular tool for several years, NormaTec has more recently launched the NormaTec Go. This is an innovative version of their conventional boots that offers the same premise but is much more versatile and convenient for use. This streamlined version of NormaTec has been a tremendous addition to our recovery protocol and, as far as we’ve been able to tell, provides the same impact on enhancing circulation.

The NormaTec Go offers the same premise as the conventional boots but is much more versatile and convenient for use, says @danmode_vhp. Share on X

With the demands of sport and life continuing to increase for us all, practicality and feasibility of implementation are necessary considerations for coaches and practitioners. Although we can often become dismayed or frustrated by the lack of physical time we have with our athletes, it has since become our responsibility to be more versatile with our approach and strategies. A part of this strategizing requires us to consider ways we can buy time for ourselves in training but also keep the extraneous tasks at a minimum for our athletes. It’s in situations such as these that the NormaTec Go unit has really demonstrated its value—with a minimal setup requirement, no time impediment, and the ability to perform daily/life tasks while you recover, the NormaTec Go really offers the user a more-bang-for-your-buck recovery option.

Benefits of Improving Circulation

Irrespective of the individual deficits or demands of sport, improved circulation is invariably important for optimizing health and performance. As athletes continue to be exposed to high stress demands and accumulate injuries or wear and tear, optimal circulation can become evasive.

Beyond diagnosed metabolic or cardiac ailments, overtraining, musculoskeletal injuries, and even head injuries can also lead to compromised blood flow, as body-wide fluid dynamics may be disrupted or altered.² Improving blood flow should also be a consideration for athletes who’ve suffered severe lower-extremity injuries, such as ACL or Achilles tears, or more chronic issues such as plantar fasciitis or shin splits. The resulting inflammation from lower-extremity injuries can have adverse effects on venous return as the injury heals.

Accumulatively, changes in blood flow or return can have adverse effects on health and wellness: namely, deprived oxygen to muscles, disruption to HRV, or onset of chronic fatigue/illness.

It has been well documented that foot and lower leg circulation are generally more easily compromised than other areas of the body. Although this is thought to be an effect of gravity, it is primarily due to the weight of the blood in the venous structures of the leg column making it more difficult for it to travel back to the heart. Compromised venous return has been shown to have a direct link to adversely influencing overall stroke volume and cardiac output.³ As individuals age, become deconditioned, or experience bouts of high stress demands, venous return can become further compromised.

This is where the application of NormaTec is really useful, as the compression mechanism of the NormaTec Go assists in this pumping action. As a result, deoxygenated blood is accelerated back to the heart to be reoxygenated. Depending on the athlete or individual, the effects of lower leg compression may be limited to just transient local improvements, while for others, it may have more of a global effect. This typically corresponds with the general state of the individual’s cardiac and metabolic health.

Blood isn’t the only fluid that benefits; other vital biological fluids like lymph, interstitial fluid, and hyaluronic acid are also accelerated during modalities like NormaTec sessions. Share on X

I should also note that when we discuss improving flow, blood isn’t the only fluid that benefits. Other vital biological fluids like lymph, interstitial fluid, and hyaluronic acid are also accelerated during modalities like NormaTec sessions. The lymphatic system is critical for processing metabolic waste from the bloodstream and is fundamentally an essential contributor to not only acute recovery but overall health and wellness as well. Unlike the cardiovascular system, which has an internal mechanical pumping action to help drive flow, the lymphatic system does not have the same type of pumping action to facilitate movement. As such, things like the NormaTec Go sleeves are likely highly beneficial for helping the flow of lymph by providing a compression-relaxation mechanism to the calves.

For athletic populations, accelerated venous return may not be an outcome-determining factor, but it can certainly play a small role in the recovery process. For more of the general population, particularly aging adults, something as simple as improved venous return may be more decisive in promoting accelerated recovery and allow them to train at a higher intensity, frequency, or both.

If we go a step further and consider individuals with poor metabolic or cardiovascular health—for instance, low-level ankle edema, high blood pressure, or pre-diabetic—then products like the NormaTec Go may be even more valuable. Providing assistance for blood flow for these individuals becomes even more significant and may be a fundamental component of their maintenance strategies. And for all groups listed, I would venture to say that improving lymphatic flow will be a significant factor for just about any individual or athlete.

The Convenience of NormaTec Go

I believe the ultimate value of the NormaTec Go unit is in its versatility and ease of use. As discussed in the opening paragraphs, time is fleeting for us all, and as life continues to throw impediments at us, managing and sustaining things like recovery protocols can fall by the wayside.

While it may seem like a bit of an inflated point, I believe we need to be considerate of the efficiency with which we task our athletes, and the NormaTec Go certainly checks this box. The NormaTec Go unit runs on a cordless battery, allowing you to be mobile during use, which provides a huge incentive to remain consistent with your routine. Moreover, the battery life is impressive, as a full charge gives you about 10 hours of usage time before needing another charge.

The NormaTec Go is a very efficient product with the potential for great impacts on certain populations while likely being at least somewhat beneficial for just about anybody, says @danmode_vhp. Share on X

The product is also lightweight, durable, and small enough to fit into a backpack or carry-on bag with ease. An effective treatment session does not require much, as it appears to be sufficient to use it for 15–20 minutes for 4–5 days per week. All in all, this is a very efficient product that has the potential for great impacts on certain populations while likely being at least somewhat beneficial for just about anybody.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

References

1. Martin J and Borges A. “Acute effects of an external pneumatic compression device on local and systemic resistance vessel reactivity and limb blood flow.” The FASEB Journal. 2015;29(1).

2. Baliyan V, Tajmir S, Hedgire SS, Ganguli S, and Prabhakar AM. “Lower extremity venous reflux.” Cardiovascular Diagnosis and Therapy. 2016;6(6):533–543.

3. Tansey EA, Montgomery LEA, Quinn JG, Roe SM, and Johnson CD. “Understanding basic vein physiology and venous blood pressure through simple physical assessments.” Advances in Physiology Education. 2019;43(3):423–429.

4. Martin JS, Martin AM, Mumford PW, Salom LP, Moore AN, and Pascoe DD. “Unilateral application of an external pneumatic compression therapy improves skin blood flow and vascular reactivity bilaterally.” PeerJ. 2018;6:e4878.

Performance attributes are measured in many ways. In every industry, key performance indicators (KPIs) are all the buzz.

In strength and conditioning (S&C), we commonly use KPIs from sprint times, shuttles, jumps, benches, squats, deadlifts, and other exercises. Are we missing the point of using highly skilled exercises to predict athlete performance?

Utilizing physics and Newton’s 2nd Law may be the simplest way to evaluate an athlete. According to Joel Jamieson, sports can be broken down into three main components:

• Performance
• Skill
• Tactical

Coaches need to start bridging the gap between performance and skill training components. S&C coaches spend most of their time facilitating performance components, while sports coaches primarily focus on skill and tactical components. For sports coaches, this includes the scheme and strategies they plan to use in competition.

In football, these elements are used to create an advantage or negate one, taking numbers, vectors, and relative space into consideration. An easy way to think about the modern game of football is that the offense’s goal is to create space, while the defense’s goal is to take away space. S&C coaches are tasked with increasing their athlete’s performance-related attributes, such as power.

An easy way to think about the modern game of football is that the offense’s goal is to create space, while the defense’s goal is to take away space, says @CoachBubsMartin. Share on X

In football, power wins—it is so highly regarded that at the core of the game is the run concept called “Power.” For that reason, I will break down key blocking responsibilities in that Power play later in the article. I will provide specific movement techniques and vectors as examples of how the three components of sports connect in training.

In physics, power (P) is the product of force and velocity or mass, acceleration, and velocity. Ultimately, we work to produce large amounts of force at a rapid rate and in the most efficient angle possible. At MVP Academy, we use the following terms:

1. Force Production—High ground contact times
2. Rate of Force Production—Low ground contact times
3. Force Application Angles—Vectors

Force Production

Newton’s 2nd Law tells us that Force = Mass x Acceleration. In the weight room, we increase force production over time through one of two methods: increasing load (increase in mass) or increasing how fast we move a given load (increase in acceleration). This can be perceived as the “S” portion of the “S&C” in our field.

An absurd number of methodologies have proven to increase strength. I’d say that most S&C coaches are effective with this prescription. We will leave the “my kung fu is better than your kung fu” discussions for the bird app.

On the field, high-force production events are seen in high accelerations, decelerations, and impacts. These movements require longer contact times to produce these higher outputs of force. When training on the field, we simply “slow the athlete down” by adding some form of resistance or opposing motion. This may be in the form of sled towing, pushes, hills, bands, or various other methods. Intensive plyometrics, jumping for maximum height or distance, and resisted or loaded jumps are other prescription methods that help increase force production.

Rate of Force Production

To increase the rate at which force is produced, we aim to “speed the athlete up.” In the weight room, we can move a very light load faster—increasing the number of reps in a short, specific amount of time—or prescribe assisted movements with bands, etc. We want to prescribe movements requiring shorter ground contact times and minimize the time in which we produce a given force.

How hard we push is not the goal. We want to get the load away from our torso or get off the ground as fast as possible: the floor is lava. Extensive plyometrics and assisted jumps with bands are methods we can use to increase the rate at which athletes produce force.

On the field, there is no better way to train an athlete to increase their force production and stride frequency rate than maximum velocity training. The fastest a human can move their body is by sprinting and achieving maximum velocity. The best method to do that is with flying sprints.

We tell our athletes constantly, “Want to get fast? Run FAST! Want to stay fast? Run fast consistently!” Once our athletes have progressed to maximum velocity drills, we do at least three reps of flying 10s a week, with either a 20-yard or 30-yard build-up. We prefer to use a 30-yard build-up in our athletes because they just don’t yet have the acceleration capabilities to hit maximal speeds in 20 yards. These end up being full sprints for 30 yards, which defeats our intent of limiting load by doing minimal reps of flying 10s.

Force Application Angles

The closest distance between two points is a straight line. When athletes learn how to create good angles, they can efficiently use the forces they produce. An easy way to teach this is with vectors. At the NHSSCA National Conference in Nashville, Tennessee, Bobby Stroupe described how he teaches his vector system.

When athletes learn how to create good angles, they can efficiently use the forces they produce, says @CoachBubsMartin. Share on X

There are eight basic vectors. We can use the navigational directions as a guide; imagine facing north, going clockwise.

• North = 0°
• Northeast = 45° (right)
• East = 90° (right)
• Southeast = 135° (right)
• South = 180°
• Southwest = 135° (left)
• West = 90° (left)
• Northwest = 45° (left)

Movement Patterns on the Field of Play

Sport is played at a speed set by the athletes on the field. They must play at this speed to perform skill-related tasks during play. Increasing linear speed just for the sake of running a fast 40 or any other exercise-driven event misses the point. The goal is to be good at sports.

Becoming fast enables an athlete to play at game speed at a lower relative intensity. In the game of football, the idea is to get fast so we can play slow. An athlete needs to stay under control and move efficiently to get into the positions and postures to make plays.

Becoming fast enables an athlete to play at game speed at a lower relative intensity. In the game of football, the idea is to get fast so we can play slow, says @CoachBubsMartin. Share on X

On average, football is played between 12 mph and 16 mph, as noted by Tony Villani. This is clearly a submaximal velocity. One needs to be able to get to a spot in an effective position and posture to make a play. As a longtime sports coach, I genuinely feel S&C coaches can provide immeasurable value by bridging performance and skill through coaching movement patterns.

Lee Taft defines his 7 Fundamental Movement Patterns in Athletics as:

1. Linear acceleration
2. Linear max velocity
3. Lateral shuffle
4. Lateral run/Crossover
5. Backpedal
6. Jumping
7. Hip turns/Flips (transitional)

We want to utilize slower movement patterns before we get into linear acceleration and, eventually, maximum velocity. Maximum velocity, by the way, is rarely reached in sports. Removing jumps and hip turns/flips, we can rank the movement patterns from slow to fast:

1. Lateral shuffle
2. Backpedal
3. Lateral run/Crossover
4. Linear acceleration
5. Max velocity

The faster athletes move, the harder it is to change directions and transition between movement patterns. Transitions between movement patterns and changing directions must occur when an athlete’s foot is on the ground. This foot must produce force in the opposite direction of motion to decelerate, accelerate, and/or set up changes of direction. Teaching this fundamental concept helps train the athlete on foot placement and orientation.

Video 1. Each lineman can need to apply a different movement pattern when executing a given play.

TASKR

We currently use the acronym TASKR to deliver and teach our tactical scheme to the football athletes on our team. We define TASKR as:

T – Technique. How we perform a specific task.

A – Alignment. Where one lines up on the field of play.

S – Stance. Related to the positions and postures the athletes should be in when the ball is snapped.

K – Key. This is where an athlete’s eyes are. Typically, it’s the near hip of our target/assignment. This creates a high level of eye discipline. It helps us gather data before, during, and after each play, enabling informed decision-making as the game progresses.

R – Responsibility. This defines each individual’s task or job. Any given play’s call will dictate an athlete’s responsibility, which may revise their T-A-S-K above.

How do we connect the dots between performance, skill, and tactical strategies to help our athletes succeed on the field? Let’s break down the Power of an 11-personnel offense versus a 4–2 over front (Nickel) defense. This is an early install in nearly every modern offense’s offseason.

We only focus on the six blockers tasked to block the six defenders in what is called “the box.” The goal is to create space (another gap, C) between the playside defensive tackle (T on the right) and end (E on the right), so the backside (L) offensive guard can wrap to block the playside middle linebacker (S).

The ball carrier (R*) will follow this guard through that gap (C*) created. The center down/back blocks on the backside defensive tackle (N on the left), and the backside tackle performs a hinge technique to protect any penetration into the gap created by the vacating guard and then looks backside, which is detailed below. In summary, this is the tactical strategy of running the play known as Power.

Image 1. A breakdown highlighting roles and responsibilities in Wisconsin’s version of “Power” available here from Dustin Michelson of ChampionshipProductions.com.

Every player involved in this play requires the skill levels to perform the Technique (T) originating from their Alignment (A) and Stance (S) while maintaining eye discipline on their Key (K) to execute their given Responsibility (R*).

Kickout Technique: H-Back

The H-back, generally called a wing in this alignment, is typically lined up somewhere behind and between the playside guard and tackle. He is tasked to “Kick” block out the playside End (E). The goal is to create as much space as possible between himself and the offensive tackle.

From his alignment, he pushes off his inside foot (left) and heads at an angle to stay inside of the E. The E is taught to squeeze the down double-team block that the tackle is performing. He must aim somewhere right of the tackle’s outside hip. With his eyes on the inside edge (hip), he must attack his opponent with leverage and high force. We utilize an angled shuffle with the near (right) foot up to strike the inside (right) half of our opponent.

Hinge Technique: Backside Tackle (Left in Diagram Above)

The backside offensive tackle is tasked with performing what is commonly called a “Hinge” technique. Pre-snap, his eyes will be on the backside middle backer (W), looking for him to blitz. Out of his staggered stance—right foot forward in this example—he will perform a quick shuffle to his right by pushing off the inside of his left foot. If the W does NOT threaten him, he will perform a hip flip at approximately 45° to his left and transition into what’s most likely a shuffle to his left to block the backside end (E on left). This E will most likely be squeezing his left hip and attacking his left/outside edge because our tackle’s movement indicates a down block initially.

Wrap Technique: Backside Guard

The backside guard is tasked with performing what’s called a “Wrap” technique to the playside middle linebacker (S). There are multiple ways to perform this technique. We utilize a lateral POP start, push-open-push, into a crossover/lateral run.

The guard is taught to push with great force off his backside foot (left), which is outside and back in his staggered stance. Then he opens his front side with his foot pointed at an angle between 45° and 90° to the playside (right). Now he crosses over with his backside foot/left in the front to perform a lateral run/crossover while keeping his eyes on his target and chest square to the line of scrimmage. His goal is to clear the double-team block performed by his teammates on the playside guard and tackle with the least amount of space possible between them and himself. Once he clears, he climbs vertically to his target, S.

Down/Back Block Technique: Center

Penetration by the interior defensive lineman will destroy any run play, especially by the backside tackle versus Power. Any penetration risks the wrapping guard being disrupted on his path, which increases the chances of freeing up the playside middle linebacker. The center’s job is to eliminate penetration by cutting the defender’s path off. He must take an angle, sometimes lateral, by pushing off his playside foot.

Some centers prefer a lateral shuffle. Positioning on the defender is more important than “blowing the guy up,” in this case. The goal is to keep the defender on the backside of the center while preventing any upfield penetration.

Apex Double-Team, Post and Gallup Technique(s): Playside Guard & Tackle

“Power is not the guard wrapping to the front-side backer. It is our ability to create movement with our front side double team to the backside backer.” – Brennen Carvalho (Center), Kaua’i native and professional football athlete

The apex double-team block on the playside of Power is the play’s most critical component. The offense’s playside guard and tackle must work in unison to move the three-technique off his spot. Ideally, they want to move him onto the lap of the backside middle linebacker.

The playside guard is commonly referred to as “the postman.” His initial assignment is similar to the center’s but on the playside. The guard must prevent any upfield penetration by the three-technique by beating him to the “spot.” The guard will push off his backside foot and attack his man by aiming to get his playside foot into the crotch of the defender.

Meanwhile, his partner, the tackle, will perform a gallop technique. Essentially, this is an angled shuffle. The tackle aims his gallop (angle shuffle) with the goal of getting the playside foot into the crotch of the defender and violently banging his hip. We want to drive through the hip of the defender to move him to the backside of the guard. The guard will take over the block by positioning himself on the playside of the three-technique, freeing up the tackle to go and block the backside middle linebacker. Ideally, the tackle wants to stay on the playside of the backside middle linebacker.

Reverse Engineering

There’s an advantage in having the ability to reverse-engineer strategies, plays, or schemes and then implement drills to build skills and the physical performance attributes needed, says @CoachBubsMartin. Share on X

The intent of this article is to share how bridging the gap between performance, skill, and tactical strategy benefits athletics. For any team, there’s an advantage in having the ability to reverse-engineer strategies, plays, or schemes and then implement drills to build skills and the physical performance attributes needed to execute these skills and strategies. This integration enhances the value of coaches and the athletes involved.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

I’m really excited that Nathan and all the great people at SimpliFaster have allowed us to introduce you to our lineup of presenters for The 2023 Seminar, which will be held July 21 and July 22 at PLAE HQ in Canton, Georgia. Moving the event to a new location has allowed me to take a bit off my plate and provided an opportunity to step on stage and share some of what we do here in Richmond with our student-athletes. I’m excited to discuss the thought process and systems we have built here over the past 19 school years (you don’t get the name “Graybeard” because you stay young) and, hopefully, walk out with better ideas on how I (selfishly) can improve them.

Through this six-article series, I hope that SimpliFaster readers will come away with a better understanding of what drives the practitioners who will be speaking in July. I figured we would get me out of the way first and then bring in the real headliners who will—for sure—be the best lineup in the U.S. this year. I hope you’re able to join us, but first, enjoy our Q&A sessions.

CVASPS: What are a handful of the mistakes you routinely see made by strength and conditioning coaches in the United States and around the world, and what specifically do you feel should be done differently to correct these issues?

Jay DeMayo: In the world today, we are bombarded with information. There are hundreds of books (guilty of contributing) and podcasts (yup, guilty again) that get released yearly in our vocation. Tie in Twitter, Instagram, and Facebook (okay, I get it, I’m old—I’m still on Facebook), and you have a complete oversaturation of information in our space.

This oversaturation has led to a change in how we vet whom we learn from. At one time, it was the professors who did the research and coaches who led from the front, trying new methods with success in winning. Today, it’s who has the most followers or clout on IG, who can speak the loudest on Twitter, or who puts out the coolest infographics or videos. Don’t get me wrong, I’ve fallen into the trap here as well, and it’s led me to ask this question to each person/company I associate with/learn from: Do you do what you say you do?

Let’s say you’re selling a course or giving a talk on speed, asks @CVASPS. Wouldn’t the primary factor on whether your presentation is valid be whether you actually make people faster? Share on X

For example, let’s say you’re selling a course or giving a talk on speed…wouldn’t the primary factor on whether this presentation is valid be: if you do or do not actually make people faster? I’m all for cool-looking drills that are fun for the athletes, but don’t you think it’s pretty important that your speed work make kids faster? So, if someone is selling a speed course, but they don’t get people faster, why buy it?

All too often, we do these things because we listen to what they say or their graphics or videos look cool, but do they do what they say they actually do and is it successful? If people will share more of those “before/after numbers” (like I do here with our 1×20 work—sorry in advance for how awful the audio is—and also here) and/or we ask those questions, it will lead to much better dialogue and greater growth in our profession. If we tie that in with going to the actual source of the information—meaning the person or people who actually came up with the means or methods we are discussing—a lot of fake confusion revolving around how to improve performance would evaporate.

CVASPS: What advice would you give a coach to improve their knowledge as a process of continuing education? By this, I mean, can you point our readers in a few concrete directions to find the scientific and practical information to improve the methods used to improve performance?

Jay DeMayo: Piggybacking off the last question, I think it is to go to the source. All too often, we inadvertently bastardize someone’s life work because of our own biases in training. It’s just human nature to see what we see through our own eyes and put our own little flavor on it. With that in mind, though, you see people doing things differently than what the work of the people who established the means and methods actually states. If you are using the name of their method and not doing it the proper way, it’s not their method.

If you are using the name of somebody’s method but not doing it the proper way, you’re not using their method, says @CVASPS. Share on X

A great example of this is HICT, a method that was made famous in Joel Jamieson’s book, originally coined by Dr. Viktor Seluyanov. High-intensity continuous training is performed to help increase the mitochondrial density in the type II fibers, but to activate the type II fibers, what is required? Super high loads, or MAX Intent. But when you look at people who post they’re using this method on “The Gram,” you see people doing step-ups with bands looking so bored and discontent that they could fall asleep. That is not HICT; that is a waste of time and an insult to Viktor’s work.

I probably shouldn’t take things like this as personally as I do, but I do because most of the things that I see people confused about are means and methods that were presented on at The Seminar: how to progress the jumping exercises, what depth jumps and plyometrics are, what extensive vs. intensive means, truly understanding simple energy system development… Oh, and don’t get me started on 1×20. These are all things that were presented on by the people who are the experts on them and who built these systems. They’re things that have been really misunderstood because people listened to someone’s interpretation of someone else’s work rather than going to the source.

Once you have gone through what the originators have said, sure, dig a bit, talk with others who use the method, and see what they see, but let’s keep in mind that most of their first names are “Doctor” for a reason. Chances are they figured out why their way is better than ours at some point already. Not saying that there may not be a better way, just saying that more often than not, they’re right.

CVASPS: For readers unfamiliar with your history, can you provide some background on your niche in the world of athletics, the educational/career path you took en route to your present role, and any notable publications, courses, or products you have available that you’d like to direct readers toward to dive deeper?

Jay DeMayo: I’ve been very fortunate to hold the same position for nearly 20 years. I’ve been granted a lot of leeway to make mistakes and allowed to fall on my face a few times and really grow as a coach. Professionally, I’m the head strength coach for men’s basketball and tennis at the University of Richmond, where I get to work with some really awesome athletes and coaches.

We have put together an exceptional support staff in “The Q” that is truly forward-thinking and pushes each other to be better for the athletes we work with. Our “team behind the team” has really helped me regain my drive for personal and professional growth, so I owe them a lot.

I am also the head strength coach for NOVA Aquatics, where I work with a fantastic head coach and some really great swimmers. I’ve been fortunate to work with an athlete who went on to win an Olympic gold medal and another who won international championships. It must be something in the water (pun intended), because the club keeps putting out swimmers that make U.S. teams and high major college swim squads. I’m really fortunate to have been able to be a small part of it and watch the club’s growth over the past 15 years.

On top of that, I run Central Virginia Sports Performance or, as many refer to it, CVASPS. With CVASPS, we have a yearly event, The Seminar, that will be held at PLAE HQ in Canton, GA (Atlanta suburb), on July 21 and 22. I’m super excited about that and the opportunity everyone at PLAE is providing for us to bring the “200-Person Round Table and BBQ” to a sensational location. Alongside the event, we have a yearly publication, The Manual, which is 10 unique chapters from past contributors on a vast array of topics. Finally, we also have a podcast that has been on and off, but we are back to putting out episodes at the moment. You can find that on your preferred podcast platform under “CVASPS.”

CVASPS: Can you provide a sneak peek at the topic you will be covering at The Seminar, as well as a few useful takeaways on the presentation for those who may not be able to attend?

Jay DeMayo: In my presentation, I will give a breakdown of how we practice reverse engineering in our programming. I plan on giving the 15,000-foot view and then taking a step back and walking through 2–3 specific examples. This will hopefully help coaches:

1. Understand how to utilize this thought process in their practice.
2. Provide examples of how we did it for them to recycle or alter for their setting.
3. Teach the principles we follow to help regress movements to improve transfer.

CVASPS: What’s one question or topic that no one ever thinks to ask you about (or tends to be under-discussed across the board), and what would you like to add on that subject?

Jay DeMayo: I think the biggest things coaches need to talk about more are things outside of coaching, but more specifically, ways we can be better financially. I spoke about it in the last Freelap Friday Five I had the opportunity to participate in. The better your finances are in order, the better a coach you can become because you’re not afraid of the “what ifs.” There are a bunch of different avenues to explore and ways we can better ourselves in that realm; you just need to find the one that is best for you, do your homework, and grow from there.

I think the biggest things coaches need to talk about more are things outside of coaching, but more specifically, ways we can be better financially, says @CVASPS. Share on X

I’m grateful for the platform SimpliFaster is providing for us to share information about the event. I hope readers are excited about the opportunity to learn from the docket we have lined up. If you are looking for more information on The Seminar, you can find it here.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

Imagine you’re walking into a store with a list in your hand, determined to get out as fast as possible. You don’t want any distractions or impulse buys to take up your time or money—but right as you hit the first aisle, a uniform-clad employee shoves a pamphlet in your face. Agitated, you furrow your eyebrows and glance at it quickly: How dare they try and upsell me! I know what I need. And then you realize smack dab on the front page are all the things you came there for, with coupons to cut your bill way down.

In our haste, we sometimes ignore all of the ads and discounts around us because we have a “mission.” In our hurried state, we become like Goldilocks, who ignored the warning signs and tried to get a good meal and bed, but was set on fire and eaten by anthropomorphic bears instead (according to the 1831 version of the story, and I promise I have a reason for bringing this up).

Post-activation potentiation (PAP) takes the training we would already do and gets us the results we want, faster, says @endunamoo_sc. Share on X

As coaches, we can be unwilling to realize our mission has put us in a bear’s den when a great opportunity for nourishment and recovery lies elsewhere. That’s how I like to look at the training phenomenon known as post-activation potentiation (PAP). Many of us are so focused on certain aspects of our training—such as optimal squat depth or whether we should use a trap bar—that we aren’t experimenting with a system that affects the real reason we train athletes: getting faster and more powerful. PAP takes the training we would already do and gets us the results we want, faster.

You’re Doing What to My Potentiation?

We’ve all had good days, bad days, and just plain okay days. Too hot, too cold…and sometimes just right, whether that be in the gym or just life in general. As you get older and wiser, you learn how to turn bad days into okay ones, and okay days into great ones. You can apply the same principle to training athletes. By manipulating things like warm-ups, exercise selection, and even intensities, we can create a “sweet spot” that maximizes the output that someone has available for that day.

PAP is a theory that prior activity can positively impact the performance of subsequent movements. Many coaches have already heard of this theory, but a layperson might ask, “Wouldn’t doing more activity make you tired?” After all, nobody ran a marathon and then magically dunked for the first time. The answer to your/my/their hypothetical question is, “It depends.”

Fatiguing muscle activity can decrease performance—however, stimulating contractions can enhance it. This is the Goldilocks effect of sports training. Too much activity and you get tired, too little activity and you waste your time, but just the right amount can create PR performances—and keep you from inferno bear consumption. The most common example of this is a heavy squat paired with an explosive jump: done under the right circumstances, this can result in lifetime best verticals.

You might be thinking that PAP sounds overly complicated and not your cup of tea, but I bet you a hot bowl of porridge that you’ve used the concept before and didn’t even realize it. Walk into any weight room, field, or court, and at the beginning of activity, you’ll find almost every single team WARMING UP. Dynamic warm-ups are a great way to improve the function of muscle as well as the subsequent performance—in other words, a very mild form of post-activation potentiation.

Or maybe you’re on the other side of this conversation, saying “Who doesn’t know about PAP?” It’s easy to pair like exercises and think you’ve got a winning formula, but what looks like a good workout complex to a casual bystander might not be the “just right” formula.

Strategies like French contrast training have become very popular, but there is an elephant in the room we need to address. Without tracking intra-workout metrics, you might be introducing more fatigue than potentiation.

Likewise, it seems that stronger and more developed athletes have a greater positive response to PAP than novices.¹ So, breaking this out with your U12 soccer team may not be as effective as you thought. Even more, some research has shown that higher performers respond better to the PAP effect of isometric holds as well, while others have no effect at all.² The novice training effect works in reverse when it comes to PAP strategies—the more trained you are, the better the improvement.

Not Too Hot

I’ve watched numerous videos online where coaches/trainers/influencers prescribe their workout routines trying to use the PAP effect. The flash and pizzazz of the videos look great, but that’s where the success typically ends. By overstimulating to make the workout look hardcore, the results are most likely an over-fatigued and underperforming athlete. This porridge is too hot.

If you don’t track the secondary movement metrics, you might never realize that the training you’re doing is actually not working out so well, says @endunamoo_sc. Share on X

If you don’t track the secondary movement metrics, you might never realize that the training you’re doing is actually not working out so well. The three biggest mistakes I see are always:

1. Contrast Exercises without Adequate Recovery Times. This results in too much fatigue. If you’ve ever run a busy weight room, you know what it feels like to have athletes standing around and twiddling their thumbs. And you better gird your loins if the football coach walks in and doesn’t hear screaming and bars banging at all moments of the workout.

Unfortunately, adequate PAP requires several minutes of passive recovery. It’s okay to stimulate the mind, but it’s very hard not to find something physical to do as well. Although it feels counterintuitive to do nothing, you can supersede baseline performances with longer rest periods. There is hope though. Lower-intensity/lower-duration movements like jumping seem to require less rest than sprinting movements.

2. Wrong Stimulus for Desired Output. In most cases, an adequately heavy movement is required before the dynamically fast action. But it’s a fine line between heavy enough and too heavy. You can also utilize more power-based exercises or the right intensity isometric. In addition, most research shows that there is MASSIVE individual variance—meaning, what might work for a more-trained individual will have NO effect on a younger athlete.
3. Poor Exercise Pairing. This may not be the end of the world, but it can result in subpar outputs. In theory, any kind of CNS-stimulating act should create systemic improvements—but, in practice, we want to make sure that we line up the square peg with the square hole and don’t just jam a triangle in sideways. In most cases, pairing like movements should yield the best results. The grey space occurs when we have an activity like a sprint, where a bilateral back squat or deadlift can yield huge improvements. It is up to the coach to track the output of the desired exercise and make sure the shapes line up.³

Not Too Cold

I know that most of us aren’t small-engine mechanics, but if you ever struggle to get your lawnmower started, grab a can of carb/choke cleaner and blast it into the choke valve shaft. Once all of the gunk has been cleared, you’ll hear that engine crank. A lot is happening on the inside of that engine, but all you need to know is that this works.

But, as strength coaches, we might need to know exactly what’s happening inside our athletes when we implement certain training strategies. PAP has been attributed to the phosphorylation of myosin regulatory light chains, which makes actin and myosin more sensitive to Ca²⁺. The potentiated state has also been attributed to an increase in α-motoneuron excitability, as reflected by changes in the H-reflex. In laymen’s terms, the correct exercise can act like a carb fluid that kickstarts performance into overdrive.

To take advantage of this, we can improve the power or velocity of an athlete over time by training at a higher level each workout. For example, if athlete A has a peak vertical at 23 inches and they perform traditional plyometric work, they might perform a series of jumps between 19 and 21 inches. Meanwhile, athlete B has the same vertical but uses a PAP strategy and performs their jumps between 20 and 23 inches. Which one will adapt to greater peak power?

Most likely the one jumping higher: athlete B.

We can improve the power or velocity of an athlete over time by training at a higher level each workout, says @endunamoo_sc. Share on X

By contrast, athlete A missed out on dozens of jumps closer to their peak vertical. We adapt to what we do, and jumping higher requires high jumps. This porridge is too cold.

It’s My Activation, and I Want It Now

I teamed up with my local university in 2019 to produce a study that asked what the ideal percentage of an athlete’s squat 1RM needed to be to acutely improve vertical jump performance. We concluded that 75%–80% 1RM was the greatest and most consistent intensity for our goals. While some research suggests up to nine minutes of passive recovery is effective, we opted for the more realistic one minute of sitting.

During this data collection, I realized that I had my own faux pas in training. My athletes’ recovery time wound up being closer to 30 seconds—roughly the time it took for them to walk to their next station. And I know that I’m not alone in making this blunder—with so much we want to accomplish, it’s hard to sacrifice time for sitting around. To make sure we find the bed that is just right, I’ve coined the three I’s of PAP:

• INTENSITY—most power-based research suggests that 70%–80% of the 1RM is best for standard strength and power Olympic exercises, or 35%–40% of standard strength exercises done as a ballistic or plyometric.
• INACTIVITY—a minimum of one minute of doing NOTHING is required to stimulate performance, but if you have the time, you can wait up to 16 minutes for more taxing activities like top-speed sprinting.⁴ (You will have to decide based on your resources and the secondary movement’s output.)
• INFLUENCE—we should be pairing movements that will positively affect each other and not just take up time. If your goal is to improve max vertical jump, pairing bench press with box jumps might not be the right call.

The Newest Trick in the Book

In August 2018, during the NFL’s Brown’s football warm-ups, the world was humored by Assistant O-Line Coach Bob Wylie when he said, “Did you know, World War I and World War II, all those guys that fought in that war…they did…none of this fancy [expletive]. And they won two World Wars. Do you think they were worried when they were running across Normandy about [expletive] stretching?” Coach Wylie’s opinion on properly warming up before activity is one that died with the old guard years ago. The world of sports has evolved past this instance of ignorance, but we still have some muddy waters to traverse.

The new “dark age” we need to get out of is ignoring the benefits of a good pre-game lift. I asked a few coaches why they wouldn’t do pre-game lifts or even day-before workouts, and the most common answer was “We don’t want to be sore.”

This would make sense if you don’t weight train during your season, but I’m going to assume this isn’t the case for most of us. Long-term PAP is often referred to as post-activation performance enhancement (PAPE) to distinguish between short-term training gains and long-term sports improvements.

When done correctly, resistance training can be a primer to enhance performance on game day. Training as close as six hours before a game can have significant improvements on your team’s performance.⁵ But if that makes your football coach uncomfortable, that’s okay; you can even train the day before and still see some enhancement in things like power and sprint times.⁶ The catch is that most of the training should be lower volume, moderate intensity, and power based.

Don’t Overcomplicate Things

In college, we all go through a program or take a test called “Practicum.” It’s like taking a nurse out of the classroom and putting them into a hospital setting to see what they’ve learned (also known as clinicals). Below is a quick example of how to take PAP and PAPE from strategy to application.

There are many ways to use PAP in your training; I just recommend you use SOME form of metric monitoring. It’s tempting, but don’t fall victim to overcomplicating a simple thing, says @endunamoo_sc. Share on X

There are many ways to utilize PAP in your training, but my only recommendation is that you have SOME form of metric monitoring. It is tempting, but don’t fall victim to overcomplicating a simple thing. There are other systems to utilize PAP or PAPE, some of which are called contrast training. (French contrast training is a popular model.) For most of our athletes, LESS is MORE, and adding layers could negate some of the benefits.

To determine whether you chose the right system or adhered to the three I’s of PAP, you simply need to track how the secondary movement is affected. If you see a drastic decrease in the desired output, you might need to adjust the rest length, the exercise volume/intensity, or both!

PAP

Squat x 3 @ 70%

Rest x 1 minute FULL

Max Effort Jump x 5 (An easy way to track this is with a box jump set at a specific height -or- an object touch like a rim -or- jump mats)
*Complete 3 to 5 rounds 

PAPE

Trap Bar Jump 3×5 @ 40% (DL MAX) Rest x 1–2 full minutes between bouts
Back Squat 5×1 @ 70% (explosive intent) Rest x 1–2 minute between bouts
Bench Press 5×1 @ 70% (explosive intent) Rest x 1–2 minute between bouts

This One Is Just Right

Utilizing PAP or PAPE cannot be your entire training philosophy, but you shouldn’t ignore the nice employee trying to hand you the deal of the year because a checkout line is right there. We didn’t even talk about long-term progression or how to include conditioning or other qualities a good S&C program would need. But PAP is a tool that can help most programs get more out of their training.

PAP is a tool that can help most programs get more out of their training, says @endunamoo_sc. Share on X

A quick Instagram search turned up ZERO accounts that have post-activation potentiation in their username. (I have found this the best way to determine whether something is trendy and has a shelf life.) That being said, if we can implement PAP principles within our training, we might find the perfect porridge to get the results our athletes are growling for. Goldilocks might not have had the ending she wanted, but we S&C coaches have a real shot at making our bears, er, head coaches, say “JUST RIGHT.”

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

References

1. Seitz LB, de Villarreal ES, and Haff GG. “The Temporal Profile of Postactivation Potentiation Is Related to Strength Level.” Journal of Strength and Conditioning Research. 2014;28(3):706–715.

2. Tsoukos A, Bogdanis GC, Terzis G, and Veligekas P. “Acute Improvement of Vertical Jump Performance After Isometric Squats Depends on Knee Angle and Vertical Jumping Ability.” Journal of Strength and Conditioning Research. 2016;30(8):2250–2257. doi: 10.1519/JSC.0000000000001328. PMID: 26808841

3. Chmiel J, Carillo J, Cerone D, Phillips J, Swensen T, and Kaye M. “Post Activation Potentiation of Back Squat and Trap Bar Deadlift on Acute Sprint Performance.” International Journal of Exercise Science: Conference Proceedings. 2016;9(4).

4. Bevan HR, Cunningham DJ, Tooley EP, Owen NJ, Cook CJ, and Kilduff LP. “Influence of Postactivation Potentiation on Sprinting Performance in Professional Rugby Players.” Journal of Strength and Conditioning Research. 2010;24(3):701–705. doi: 10.1519/JSC.0b013e3181c7b68a

5. Mason B, McKune A, Pumpa K, and Ball N. “The Use of Acute Exercise Interventions as Game Day Priming Strategies to Improve Physical Performance and Athlete Readiness in Team-Sport Athletes: A Systematic Review.” Sports Medicine. 2020;50(11):1943–1962. doi: 10.1007/s40279-020-01329-1. PMID: 32779102

6. Tsoukos A, Veligekas P, Brown LE, Terzis G, and Bogdanis GC. “Delayed Effects of a Low-Volume, Power-Type Resistance Exercise Session on Explosive Performance.” Journal of Strength and Conditioning Research. 2018;32(3):643–650. doi: 10.1519/JSC.0000000000001812. PMID: 28291764

The implementation of odd object training has become more common and popular over the years. What was once reserved only for those in the underground world of warehouse and garage-style gyms can now be found in your standard commercial gym and the most prestigious collegiate and professional weight rooms.

When considering odd objects, some of the primary forms available are sandbags, kegs, tires, kettlebells, stones (or heavy medicine balls to replicate), ropes, and other fat grip pieces of equipment. These tools can be used in countless ways to improve upon and build a well-rounded training program.

Odd objects are versatile enough to place them within any training program and can be effective tools for novice, intermediate, and even advanced trainees. Share on X

This increasing popularity of odd object training is due to several benefits. From developing total body strength to tremendous amounts of grip strength, these pieces of equipment are true developers of applicable “functional” strength. They are versatile enough to place them within any training program and can be effective tools for novice, intermediate, and even advanced trainees.

Fundamentals

Using odd objects to train the fundamental movement patterns is a fantastic new way to stimulate these exercises away from the barbell. In some cases, training the fundamental movements with odd objects can even be easier in comparison to their barbell-based counterparts.

For example, teaching a novice how to squat correctly while hugging a sandbag will train and check off many of the requirements of the squat, such as trunk tension, proper posture, and hip mobility, yet require even less upfront teaching than getting under a barbell. Not to mention that they’re probably handling more load than they would when training technique with an empty barbell. This serves as a great prerequisite for when they do get under the barbell, putting them in a much better starting position, figuratively and literally.

Looking at performing the exercises, they can be interchangeable with multiple pieces of equipment. However, some may be better suited to use than others just from the position or leverage that the equipment may offer.

1. Squats

Sandbag Squats

Performing squats with a chaotic piece of equipment like the sandbag is great for developing stabilization. It offers a different challenge with every rep as the load continuously shifts around.

Video 1. Sandbag squats can be performed from the bear hug, Zercher, or shouldered position. 

Kettlebell Front Rack Squat

The kettlebell front rack squat is a challenging and effective squat variation to build up the upper back muscles and force the athlete into perfect positioning. This exercise often surprises people with how difficult it really is, even when just performing with a moderate set of kettlebells.

Video 2. This exercise can be performed with a double front rack or single front rack to train the trunk in an off-loaded position.

For younger or less-experienced athletes, both exercises are great to master before moving on to the barbell squat.

2. Hinge

Bear Hug Good Morning

Bear hugging a sandbag, keg, or any other odd object tight to the chest when performing the good morning develops the entire posterior side and grip. This exercise is especially beneficial for the mid back and trains muscles your athletes didn’t even know they had.

Focus on keeping the load secure to the body when performing the exercise, and a little load goes a long way with this movement.

Video 3. Odd object good mornings and RDLs

RDLs

A secondary option for the hinge would be to perform Romanian deadlifts with the implement in the hands. Whether it be a sandbag, stone, or other option, the chaotic nature of the implement creates a greater challenge to perform this otherwise standard exercise.

3. Press

Keg/Sandbag Overhead Press

Pressing a keg or sandbag overhead challenges the stability of the shoulders and trunk as the weight in the load shifts throughout the exercise. The keg’s thickness will alter the overhead press’s starting position, but a neutral grip position helps allow for a smoother technical finish.

Video 4. Overhead press with a keg and a sandbag.

Tire Partner Battle

The tire partner battle allows you to get some horizontal pressing into the program, and you can use it as a great finisher or to conclude a warm-up with a highly driven neural exercise.

With a partner or coach, the tire will start upright and be forcefully chest-pressed back and forth for the set reps or time duration. The entire body will be involved, but primarily the muscles of the upper body to accept and redirect the heavy tire back into your partner.

4. Pull

Rope Pull-Ups

Pull-ups are already tough, but adding a rope to perform them takes it to an entirely new level. Rope pull-ups are not only the ultimate test of grip strength but also help develop the upper body and trunk. After performing a set, athletes often mention how their midsection is sore from the maintained brace when performing!

You can also use a rope to perform additional exercises such as inverted rows, rope rack climbs, or full rope climbs, like gym class back in the day.

Fat Bar Bent Rows

Fat bars are a little more uncommon than some of the other pieces of equipment found in this list, but that shouldn’t limit you from their benefits. A strong substitute is fat grips that you can buy and use on almost all of your pieces of equipment.

Using a fat grip will cause the athlete to squeeze more, creating more tension and overall muscular and neural involvement throughout the entire body.

Video 5. Using fat bars with an exercise like bent-over rows is a great option, but the bars and grips shouldn’t be limited only to this exercise.

5. Single Leg

Single-leg training should also be used with odd objects.

• Reverse lunges
• Split squats
• Step-ups

Similar to the squat, multiple pieces of equipment can and should be used, as well as various positions of holding the odd objects: bear hug, Zercher, shouldered, etc.

Video 6. Single-leg movements include step-ups, reverse lunges, and split squats with various odd objects.

6. Total Body Training

The durability of these pieces of equipment is perfect, enabling you to violently throw, drag, flip, carry, and do any combination of movements imaginable to train the entire human body.

When performing many exercises with odd objects, it’s necessary to use the total body. You can use these exercises as alternatives to the more technical Olympic lifts, and they are also better suited when training in a circuit or conditioning training session.

Shouldering/Up and Overs

Shouldering a heavy object or completing the movement by throwing it over the shoulder is great for developing forceful hip extension and a strong initial pull from the ground using the legs, trunk, and back.

Video 7. Shouldering exercises.

Weighted Get-Ups

One of the sneakiest and most challenging exercises, the weighted get-up, requires total body strength and coordination.

Video 8. The execution of the weighted get-up is easier said than done—hold an implement while sitting on the ground and *simply stand to your feet.*

When implanting this movement, I like to offer little insight, so it then falls on the athlete to problem-solve and figure out their own methods to get to their feet. Placing constraints on them—such as only allowing the use of one or no hands to stand—affects the pattern and difficulty of the exercise.

When implanting the weighted get-up, I like to offer little insight, so it then falls on the athlete to problem-solve and figure out their own methods to get to their feet. Share on X

Tire Flips

While I am more selective with programming tire flips due to their technical requirements and ability to cause low back strain, it doesn’t take away from the fact that they develop brutal strength and total body explosiveness.

Video 9. Tire flips.

When performing the tire flip, it’s important not to pick it directly up off the ground but instead drive through the tire horizontally. This takes the pressure off the low back and is a more efficient way of flipping the tire as a whole. Once you get the tire up to your knees, you can use your knee and hip to get it vertical and finish forcefully with the upper body.

Tire Sledges

Hitting a truck tire with a sledgehammer works to develop rotational strength in the trunk, hips, and shoulders, as well as develop the grip. This may require some upfront coaching—and coordination is helpful—but once you have it down, athletes can perform this exercise in multiple different planes, such as lateral and cross-body swings.

Video 10. A series of tire sledge exercises, including overhead, single-arm, low, and cross-body swings.

Keg Clean and Press

Taking a keg from the ground and putting it overhead is a challenging exercise that can humble even the strongest athlete if they’re not prepared.

Video 11. Just like a standard clean and press, the hips are required to bring the keg overhead while keeping your midsection braced and body rooted as the weight in the keg shifts.

Fat Bar Complexes

Using a fat bar to perform complexes will develop unreal grip strength while also strengthening and developing the entire body, regardless of the exercises chosen.

Complexes shouldn’t be limited to only certain exercises or rep ranges, and I would recommend a balance of upper body, lower body, and low to high rep ranges involved.

An example of this complex would be performing five reps of each movement before putting the bar down for three total sets:

• Overhead press
• Bent row
• RDL

Video 12. Fat bar complexes.

Fun/Challenge

There is something inherently more fun and stimulating about training with odd objects. When performing the exercises, it’s much harder to just go through the motions and perform with a lack of not only physical engagement but mental engagement as well.

There is something inherently more fun and stimulating about training with odd objects. It’s much harder to just go through the motions. Share on X

Speaking with several athletes and clients over the years, utilizing these pieces of equipment has completely altered training sessions and sparked spontaneous competitions. They viewed the objects in front of them as a challenge and a self-confidence booster.

Additional Resources to Check Out

Dinosaur Training – Lost Secrets of Strength and Development, by Brooks D. Kubik

The original book on odd object training, Dinosaur Training, details how to train with odd objects such as sandbags, logs, fat bars, and more. This book set the foundation for many strength and conditioning coaches today. It should be required reading if you’re interested in learning more on this topic (or just about strength and conditioning in general).

The Encyclopedia of Underground Strength and Conditioning, by Zach Even-Esh

I consider Zach Even-Esh to have helped pave the way for strength and conditioning today, as well as being a driving force on the use of odd objects in training. Much of what was brought up in this article was inspired by Zach and by my following his work from a very young age.

He has spoken on the subject for years. While he has several resources available on the subject, nothing comes close to his actual encyclopedia of odd object training, amongst other training topics he covers in the book.

Final Takeaway

Training with odd objects exceeds the hype. Using movements outside the standard strength training tools will progress the fundamentals, build total body strength, and create a more meaningful and engaging session. You are now more likely to find these pieces of equipment wherever you may train, and you should integrate these odd objects into your training sessions to take athletes to the next level.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

This episode of Facility Finders rolls into the Grove to meet up with Riley Allen. Coach Allen is the Assistant Strength and Conditioning Coach at the University of Mississippi (Ole Miss), working with basketball. Both basketball teams use this recently renovated space at Ole Miss; located near the basketball pavilion, the facility allows for streamlined training and the ability to do that right before or after practices and games.

Design

This facility is a 2,200-square-foot space with a renovation completed in 2021. Many collegiate coaches across the country aim to have a weight room featuring open space and every piece of equipment needed to train their athletes. Coach Allen wanted the same thing, but because of the size of the existing space, the Ole Miss weight room needed to be the Swiss Army knife of equipment.

This means all of their pieces of equipment are arranged in about a 64-square-foot area. The low-profile racks are my favorite pieces in this weight room because of their ability to save the limited square footage, approximately half of the size of Trinity College’s weight room, without sacrificing quality or customization.

“We had to renovate an existing space,” Coach Allen noted. “So the dimensions of the room dictated a lot of that.”

This idea from Coach Allen is something many coaches forget. By this, I mean coaches always want to design their “Taj Mahal” but should instead focus on upgrading their existing space and making it more accessible and useful. One way to do that is to invest in quality equipment that does more than one thing and can fit in one small area instead of using two pieces of equipment that take up extra space. Open space is king, and this room has that—many times, coaches try and win the arms race that is total square footage for their facility but don’t think about the need for OPEN space.

Coaches want to design their ‘Taj Mahal’ but should instead focus on upgrading their existing space and making it more accessible and useful. Share on X

Coach Allen utilized Samson for his equipment needs. The racks here contain weight stacks on their columns and a lat pull/low row combo off the back, which gives them more floor space to move and train in. The room also has a strip of turf that can be used for warm-ups, sled pulls, and plyo exercises; on the other side of that is another auxiliary space. Coach Allen decided to have the bumper plates all match to save space and present a customized look for athletes touring on recruiting visits.

Purchasing

Customization. Relationship. Cost. Reputation. Durability. Ole Miss decided to find the company that checked off these key qualities that Coach Allen needed, and Samson did just that for them, especially with the way their rep worked alongside Coach Allen during this renovation.

One thing that Samson’s racks have that others don’t is the 7-gauge steel they use instead of the typical 11-gauge. The difference is the durability and reputation achieved here by the nearly three-times thick wall that is 7-gauge steel, making it much stronger against clanging bars and plates.

Customization is something that small spaces must have; for instance, the customized low-profile racks up against the wall at Ole Miss and also the cable columns that don’t take up any more space. This renovation was crucial for Ole Miss, not only for their athletic development but also for their recruiting needs as an SEC basketball team. Every corner of this room has the school’s branding to help attract the nation’s best recruits and coaches to the school.

Besides Samson equipment, Ole Miss purchased Keiser squat machines and PowerBlock dumbbells. These pieces continue the theme of maintaining a small footprint but having a massive number of uses. The PowerBlocks enable teams to have a whole rack of dumbbells in one small area instead of taking up a larger footprint. They are adjustable and expandable, and their more compact shape lends to taking up much less room than the standard.

Specialty Equipment

Of course, Ole Miss has specialty equipment too, and some pieces worth noting are the flywheels, lat pulldown/low row combo, resistance cables that attach to the ground, VALD ForceDecks, and Eliteform VBT. These pieces are what Coach Allen says help set apart the training the Rebels do in the weight room from teams throughout the rest of the country.

The lat pulldown/low row is attached to the rack without taking up a large amount of space. The sports science pieces from VALD and Eliteform are used to help track athlete performance to make sure the training is doing what the program is supposed to—by this, I mean if Coach Allen is training for elasticity during a specific block, then he can use this technology to track the athletes’ Relative Strength Index (RSI) or the eccentric velocity of their lifts to make sure the program is achieving those goals.

Coach’s choice to incorporate specialty equipment and technology in a smaller area was probably challenging. The purchases have to justify the space they take up (since space is king), but these have so many different and important uses that I think it was worth it.

Finally, the attachable resistance cables that are inlaid into the floor are very creative. Again, this means they don’t require racks to have band pegs or Vertimax setups because they are built into the floor. The cables can be used on the bars in the racks or attached to the athletes on the platform. Many coaches don’t know that having inlaid resistance cables is an option, but if you communicate what you want to equipment companies, those companies will typically either have or make a solution for those needs.

Takeaways from Coach Allen

This basketball facility was designed with an eye toward providing all the training needs for basketball athletes in a small 2,200-square-foot facility. It’s hard sometimes to get everything you want or need for training, especially across many teams, when, for instance, basketball teams might need to train on taller racks or coaches may need multiple exact sets of things to accommodate their athletes.

When I asked Coach Allen his thoughts on the whole project, he stated:

“Take your time. Get samples and put your hands on them. Put them in the same light the room will be if possible. Redesign several ways. Share your thoughts with other coaches and get feedback.”

Coaches should know that these equipment companies want you to try out their product because they are confident it will speak for itself. Take them up on that. Share on X

Something many coaches forget is that these equipment companies want you to try out their product because they are confident the product will speak for itself. So, it’s important to actually take them up on that because you might quickly find how much you hate/love what makes their product special.

Also, go and see other facilities done by the companies you are interested in. Talk to those coaches and get their points of view on what they like/dislike and if they would change anything if they were to do it again.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

The rabbits could smell the smoke, and the temperature rose in the already hot Florida air. Every winter, the sugar cane farmers in “Muck City” burned the leaves off the plant stalks to prepare for the harvest, torching thousands of acres of field and displacing hundreds of swift jackrabbits.

Belle Glade, Florida—nicknamed “Muck City” for the swampy dirt the town is built on—is comprised of only about 17,000 people. Within its limits are two high schools: Pahokee and Glade Central. Like any small town, high school football is king. Except, things are different in Belle Glade. When these two schools play each other—a meeting dubbed “The Muck Bowl”—the size of the city doubles.

Sportswriters from all over the country flock to the town, and the population of the Florida Peninsula converges on Muck City. Those same sportswriters estimate that more than 60 athletes who have competed in the Muck Bowl over the years have gone on to play in the NFL. It’s a staggering statistic, given the small population of the two high schools and the hamlet in which they reside.

When reporters ask the locals how such a small area births so much talent, the most common answer is, “The boys chase rabbits.” When school gets out and the kids see the smoke rising into the sky, they head to the fields to prove their agility. Not only do they chase the rabbits, but they very often catch them—as made evident by the rabbit pelts hanging in the boys’ rooms like championship medals.

This kind of high-intensity, explosive play has set the foundation of athleticism for hundreds of high-performance athletes. While the area of the world you live in might not have burning sugar cane fields or rabbits to chase, if there are able legs on bodies, with competition and fun in the air, a determined coach or athlete can lay the same foundation anywhere.

On the Hop: Using Play as Training

I recently saw a dad on Twitter asking for ideas on how his 5-year-old son could get stronger. He said his son was getting thrown around in a wrestling tournament while noting that he was undersized for his age. The comments were rather unhelpful—statements like “HE’S 5!!”  flooded the replies. The Twitter community was agitated by the idea that this dad would ask a training question for his young child, whom he just wanted to see succeed.

Stepping into the conversation, I suggested high-intensity play. Have your son sprint as fast as he can, jump as high as he can, jump off playground equipment, chase his siblings, fall down, get up, and go again! Make up a game that affords all of this, and have a blast. That is all the training he needs right now to set the foundation for an athletic lifetime. The dad loved it and stated that this idea had not occurred to him. He was grateful.

I have used this same tactic with first graders, high schoolers, college athletes, and individuals getting ready to make their pro debut. We play hard! They love it, I love it, and it gets results.

A Trail of Success

Over the summer, I worked with a college football program in Wisconsin two days a week for two months, focusing on speed development. We didn’t go to the weight room once, there were zero injuries, and we ended each session with a speed game. Common themes involved in these games were chasing and fleeing, much like the tag games we played as kids on the playground but with a much higher level of intensity. The skills gained with chasing and fleeing games translate seamlessly to the playing field and are a staple of my training modalities.

The skills gained with chasing and fleeing games translate seamlessly to the playing field and are a staple of my training modalities, says @DillonMartinez. Share on X

One specific game we play is called Towel Chase. Four cones are set up in a serpentine pattern, with the runners weaving through the first three and then completing a hairpin turn around the fourth and final cone before the runners have an unabated 20-yard sprint to the finish line. The first partner starts 2 yards in front of the second. Both are on one knee in an athletic starting position. The runner in front has a towel or rag in their waistband like a tail. The goal is to complete the course without the second runner getting a hold of the towel. This is a reaction-started game, meaning the runner in front can take off whenever they want, and the second runner must react and give chase.

The games are both the highlight and the most intense portion of the workout—I often had to drag grown college boys off the field to ensure they stayed fresh enough for the next time we met. On average, the athletes took .12 seconds off their 10-meter flies and .19 seconds off their 40-yard dash time. (I timed the athletes at the start and end of the summer using the Freelap timing system.) In a game like football, every tenth of a second counts.

When creating a good speed game, there are some things to consider. Newell’s triangle of constraints gives us a guide to ensure we construct a worthwhile activity. Created by Karl Newell in 1986, this model posits that “movements arise from the interactions of the organism, the environment in which the movement occurs and the task to be undertaken.”¹ In our case, the movement we want to arise is an increase in max velocity, force production, and agility. The three parts of the triangle are:²

1. 1. This point takes into consideration the capabilities, the body structures that are adaptable to new forces over time, and the personality and temperament of the athletes participating in the activity. If we are working with a group of 8-year-old kids, we know they generally tire fast and recover quickly. This means we can plan short but frequent bouts of high-intensity play.

 

1. 1. This point focuses on what the task (game) offers the participants, such as the skills the game brings out, the tactics involved, and the desired outcome of the game (how to win).

 

1. This specifies the conditions of the individual’s surroundings. For our purposes, this focuses on the interpersonal relationships between the athletes and the coach or teacher.

These three points form the foundation that sets the stage for the development and performance of athletes of all ages. How do we consider these constraints and create activities to train speed development work and disguise it as play?

First, we need to know a little about our athletes. Are they new to “training?” Do they have a semblance of proper running technique? Are they healthy enough to engage in maximal-effort play? Once we understand the demographics of our athletes, we can make choices about the task.

Task creation will be the most intensive part of this process. Start with the end in mind: What do we want the athletes to be better at for having played this game? Do we want them to be quicker side-to-side or in a straight line? Do we want their vertical jump or horizontal jump skills to be involved? Is there a specific sport we are getting them ready for? Does that sport have any specific movement patterns we can sneak into our game?

For instance:

• The shuffle, shuffle, go of stealing a base in baseball.
• The backpedal into a sprint for a defensive back in football.
• A high point rebound in basketball.

Of course, we do drills related to these movements, but how many of those drills are done with 100% effort? Competition serves as the jumper cables to maximal effort in these movements.

We do drills related to these sporting movements, but how many of those are done with 100% effort? Competition serves as the jumper cables to maximal effort in these movements, says @DillonMartinez. Share on X

Now that we have determined the movements, how do we ensure they happen? This is the part that can help lock in maximal buy-in from your athletes. Have your athletes help you create the rules of the game. Their input and ownership of the activity will increase their effort.

I’ve seen it time and time again: give the team or individual the basic parameters of the game and what you are hoping they get out of it, then let them come up with a few rules they think will make the game more interesting or fun. Often, they will come up with ideas you hadn’t thought of. Make sure to write these down for future sessions.

Of course, while having the athletes give input is fun and engaging, it is not always optimal when you have tight training windows and need to be as efficient as possible. To ensure maximal buy-in without this strategy, the third and final point of the triangle comes in: Environment. 

The environment of the training area is a massive factor in creating a game. Obviously, the space, the type of flooring or ground, and the ceiling height play a role, but more so, this whole approach to training can hinge on the interpersonal relationships that are a part of the environment. Do you, as the coach, have the ability to get your athletes excited about a silly game you made up? Can you convince them of its value? Have you laid a foundation of trust that results in unquestioning buy-in from your athletes? How is this cultivated?

The Right Game for the Environment

There are hundreds of articles on this topic, but for our purposes, let’s keep it simple and break it down by age group.

4–6-year-olds: This age just wants to have fun and can achieve that by doing almost anything. If you are energetic enough, you can get them moving in a multitude of ways. At this age, any type of gross motor mixed with fine motor work with even a smidgen of intensity will enhance overall skills. Make it fun.

• Example: Move with the music. Have a speaker and set playlist with songs that have both a fast and slow tempo. Tell them they need to move to the speed of the music. This will give them a chance to move in a variety of pathways while also working on much-needed body control.

7–10-year-olds: This group is just starting to figure out what movements they are decent at and highly enjoys doing those skills. Ask them what they like to play and go from there. Their engine will go and go if you keep it engaging, but remember, run fast, jump high, fall down, get up, and go with intent. Make it fun.

• Example: Drag race. Set up two identical obstacle courses that start with a depth drop of about 20 inches. Keep the course as straight as possible while including things they need to jump over, move around, or go under. Make sure there is a section of the course long enough for them to get to top speed.

11–13-year-olds: In this range, the kids will want to start focusing play on specific sports. Take aspects of all their favorite games and meld them together: the physical nature of football, the high-speed aspect of track, the precision of basketball, etc. They have more body control and can now take on larger challenges pertaining to movement. Make it fun.

• Example: Ultimate Frisbee 1 on 1 (ideal for smaller groups). The coach stands in the middle of two participants who are about 5 yards apart. On go, the athletes take off running, and the coach launches a Frisbee down the middle line the two athletes are running on. Each athlete’s goal is to catch the Frisbee. This one is a blast!

14–18-year-olds: This group is too cool for fun. They have been brought up in an “embrace the grind” culture. This group is the toughest sell, so cater to the fact that the result of these games will make you run faster, jump higher, and be more confident at executing both. Connect the games to things you know they love, like sports teams or specific players, or create a reward system or record book to increase the likelihood of effort. But again, make it fun, and it will take care of itself.

• Example: Timed relays. Because of the instant-feedback-dependent nature of this age group, you can time the games with the same equipment used in the workout portion of the day! Then, creating an all-time record board for each game is a great way to boost intent from your athletes. Combine the team aspect of relays, and you are left with a great game.

The parameters of the relay are only limited by your creativity. Try to incorporate the specific skills you worked on that day, though. If it was a linear day, include a lot of linear movement—if it was a lateral-focused day, include a majority of lateral movements.

19 years old and up: Believe it or not, at this age, athletes are back to the enthusiasm of the 4–6-year-olds. I play some of the simplest games with my oldest, most athletic groups. The simpler the game, the less they have to think, and the more they can focus on going as fast as they can.

• Example: Vertical egg toss. With a partner, the athletes try to get as far apart from each other, as in the traditional egg toss game. But the rules are very different: instead of only one egg, there are two balls. And instead of throwing the ball to their partner, both partners throw it straight into the air and then sprint over to catch the ball their partner threw. If they both catch the ball, they then start 5 yards farther apart, and so on. Very simple, but it gets them to top speed, emphasizes communication, works on catching, and is an overall blast! Make it fun.

Lessons from the Muck

We can overcomplicate training modalities to the point that our athletes have no idea of the intended outcome of the session. When athletes run fast and jump high, there is no doubt about what is being worked on. When the Floridian footballers were chasing rabbits, they knew exactly what the goal was: to increase agility, speed, and quickness through a fun, competitive, and engaging modality.

Ultimately, we are training athletes to compete in a game. Let’s let games train those athletes, says @DillonMartinez. Share on X

We would be wise to incorporate purposeful play that might not be very “serious” into the world of strength and conditioning, which all too often takes itself too seriously. Ultimately, we are training athletes to compete in a game. Let’s let games train those athletes, particularly if the rabbits aren’t there to do it. Keep it fun, keep the intent high, and watch athleticism grow.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

References

1. Haywood K. and Getchell N. (2014). Life Span Motor Development. Human Kinetics. pp. 6.

2. Dehghansai N, Lemez S, Wattie N, Pinder R, and Baker J. “Understanding the Development of Elite Parasport Athletes Using a Constraint-Led Approach: Considerations for Coaches and Practitioners.” Frontiers in Psychology. 2020;11. doi: 10.3389/fpsyg.2020.502981.

A local collegiate soccer coach referred one of her athletes to me to help alleviate the nagging hamstring pain she had been dealing with while sprinting. I have developed a reputation for helping athletes improve sprint technique, and this coach is savvy enough to know that technique influences both speed and function.

The athlete suffered what sounds like an undiagnosed grade I hamstring pull (a minor pull) about six months prior to beginning training with me. She told me in our first meeting that the injury hurt fairly badly at first but got better quickly.

“So, what’s the issue now?” I asked.

She then described the typical lingering problems many athletes experience after a hamstring pull.

“It only hurts when I start running fast,” she said.

“Does it hurt the whole time you’re sprinting or only when you get up to fast speeds?”

“Only when I get to fast speeds. My left side hurts worse, but I feel it on my right side too.”

“Can you describe it?”

“It’s like my hamstring wants to cramp,” she said. “And I think if I try and go faster, it will pull again.”

“I know that feeling exactly.”

I shared with her that in my junior year in college, I had a season-ending hamstring pull. My leg was black and blue from the bottom of my butt to mid-way down my calf, and I used crutches for a few days.

Perhaps due to incomplete rehab (which included no sprinting), it took me over a year to fully recover. The next season, I could only get to about 90% top speed before I started feeling that same grabbing, cramping sensation she described to me.

This was a point of connection for us, but also a point of hope, as I told her that I eventually got back to 100% despite feeling (like she did) that I might never get over it—and despite my injury being much, much more severe than hers.

For those fortunate enough to have never had a hamstring pull…you know the type of cramp where you feel your hammy tightening, but you’re able to straighten your leg quickly enough to stretch the cramp away before it fully seizes and REALLY starts hurting? That pre-extreme, you-better-straighten-your-leg-now-or-else phase is exactly what it feels like to sprint after a hamstring injury—except, instead of the cramp just getting tighter, your hammy will pop if you push it.

And I knew, just as she did, if I pushed it and ran faster, my hammy definitely would have popped again.

“I think I can help you with this. What does your timeline for training look like?”

It was Christmas break, and even though her college was only a few miles away, she would start classes and spring soccer soon. We had four weeks and one session per week to get her back to sprinting without limit.

I felt a certain amount of pressure, not only because I wanted to help this athlete, but because her coach had entrusted her to me. This was an opportunity to make-or-break trust with the coach and help the athlete get back to doing what she loved. A certain amount of my reputation was on the line.

I was a bit nervous.

Game on.

The Hamstring “Checklist”

I’ve presented factors that influence hamstring injury in full elsewhere. I reviewed that article while preparing for the athlete to ensure I covered all bases in my approach.

The following elements are expanded on in that article and constitute what I currently understand as the most important factors for preventing a hamstring injury:

• Sprint-specific mobility at the hamstring and hip (the Jurdan test)
• Sprint technique, with an emphasis on pelvic position
• Exposure to sprint volumes and high-velocity sprinting
• Joint angle-specific resistance training (hip and knee)
• Hamstring eccentric capacity
• Triceps surae strength
• Aerobic fitness
• Fearlessness*

“Fearlessness” has an asterisk because it wasn’t included in the article referenced above. That piece was written in the context of preventing injury for athletes who have never pulled a hamstring: essentially, training advice.

In this case—working with an athlete who has had a hamstring injury but is still dealing with lingering issues—fearlessness is a critical factor and deserves a seat at the table, says @KD_KyleDavey. Share on X

In this case—working with an athlete who has had a hamstring injury but is still dealing with lingering issues—fearlessness (a term I first heard Carl Valle use in relation to performance) is a critical factor and deserves a seat at the table.

Indeed, the mental aspect of recovering from injury doesn’t get enough attention, but it was important to me that she know and feel confident in her ability to sprint, as opposed to simply having the physical capacity to do so. I share the subtle ways I nudged her toward confidence and away from fear later in this article.

Likewise, since writing that first article, I took Derek Hansen’s two online courses, the second of which is specific to sprint-based return to play strategies for hamstring pulls. The course significantly influenced my ability to program effective return to play sprint progressions and upgraded my understanding of sprint kinematics and how to instruct them (my first exposure to which came from the ALTIS foundation course). It also provided several drills along with the knowledge of the “why” and “how” to implement them with success. Perhaps most importantly, Derek’s course gave me more confidence that I could actually help this athlete.

Here’s how I pulled it all together and helped her overcome her hammy issues in just four sessions.

Four Weeks to Freedom: The Game Plan

Four one-hour training sessions are not very much time, and neither are four weeks in the context of changing performance. But improvement is certainly possible in that time frame, and I wanted to help this athlete get back on the field without restriction.

So, what did I do?

Referencing the list above, I asked myself what I could and could not affect in four hours spread across four weeks. Fortunately, the athlete loves working out in the gym, is a competent lifter, and agreed to let me write her programming. She requested six days per week of exercise, including the one session she had with me, which I was happy to provide.

This arrangement allowed us to focus solely on sprint kinematics and the mental aspect of the injury during our sessions and attack the other factors in the gym throughout the week.

Our evaluation on day one was quick and dirty, as I didn’t want to eat a quarter of our time together in testing. I did, however, want to understand if she had the requisite mobility to allow for acceptable sprint technique, see and film her sprint, and collect baseline sprint times.

We performed two mobility assessments: the Jurdan test and a simple ankle mobility screen that can be seen here.

The Jurdan test, named for its originator, Jurdan Mendiguchia, is a sprint-specific mobility screening that assesses knee and hip range of motion. For a detailed description of how to administer and score the test, see this and this.

After the mobility screenings, I watched, filmed, and timed her sprint, instructing her to go as fast as she was comfortable and confident with.

Luckily, her mobility was great, so we spent no time improving her range of motion whatsoever.

Her sprint technique, however—well, as they say, a picture is worth a thousand words.

This athlete has a reputation for being fast, so I was surprised and pleased to see such a poor technique. If you’re surprised to hear I was pleased to see it, the reason is simple: it gave clear direction and a very obvious “thing we need to work on.”

This is also where we began reframing her mental state. As mentioned above, I knew she was anxious and nervous about running fast because she could feel her hamstring grabbing and cramping when she approached high speeds: the warning sign not to run any faster or else it may pop.

If, on the one hand, I had told her after our first session, “I don’t see anything wrong, but I think lifting and sprinting will help. Yes, you’re right, you’ve already been lifting, but not on my programming…and yes, sprinting is what causes the pain, but trust me, it will help….”

That would have been true, but it doesn’t sound reassuring. It’s like taking your car to a mechanic and being told, “The diagnostic didn’t turn up anything wrong but just bring it back, and I’ll change the oil. I’m pretty sure that should fix the loud banging you hear while driving.”

Instead, I was able to tell her with confidence that her technique wasn’t ideal—which she clearly recognized when viewing the film—and share my confidence that changing her technique would help her speed and hamstring health.

I gave clear and positive expectations and set the stage for her to expect healing. Taking a note from the OPTIMAL theory of motor learning model from Wulf and Lewthwaite, I employed enhanced expectancies (“conditions that enhance expectancies for future performance”) to accelerate (no pun intended) not only motor learning but her general mood, affect, sense of hope, and disposition toward training with me in general—factors that I believe indeed influence motor learning.

This mental aspect cannot be understated. That she EXPECTED healing is paramount to the process of healing, says @KD_KyleDavey. Share on X

This mental aspect cannot be understated. That she EXPECTED healing is paramount to the process of healing.

Motor Control and Sprint Kinematics

Interestingly, as can be seen above, the athlete’s heel strike is more exaggerated on her left. She also reported that her left hamstring bothered her more than her right.

To me, this is a chicken-or-the-egg situation. Does her hammy bother her, in part, because of this technique? Or was this technique developed subconsciously to limit sprint speed as a protective mechanism?

An exaggerated heel strike like hers is often paired with an inflated contact distance (distance between the foot and center of mass upon touchdown). The first part of ground contact is a braking phase, where sprint velocity decreases, and the second part of touchdown is propulsion, where velocity increases. Ideally, propulsion and braking times are roughly equal, each about 50% of the step cycle.

A larger-than-necessary contact distance, crudely assessed via shin angle upon touchdown (the shin should be near vertical), increases the time spent braking, causing slower sprints. Heel striking also limits, if not completely disregards, the stretch-shortening abilities of the Achilles complex, further limiting speed.

An absent stretch-shortening cycle coupled with the foot striking far in front of the center of mass forces more work on the hamstring group, likely increasing injury risk.

I don’t have film of her sprinting pre-injury, so I’ll never know if the chicken or the egg came first.

We began with the A-series progression, also known as Mach drills. They are, essentially, maximum velocity mechanics, but at slow speeds. When properly progressed, I’ve found the series to be highly valuable, as it makes it easy for athletes to learn the feel and movement of proper maximum velocity technique.

We started with a simple A-march in place. The athlete was unable to maintain a vertical torso, or a vertical position in general, even with a simple march in place.

Video 1. Unbeknownst to her, the athlete leans forward and shrugs her shoulders with every march. If this motor engram is in place during marching, it may also rear its head while sprinting.

Interestingly, she couldn’t feel and didn’t notice that she was doing this. I took the video above so she could see it. After watching and talking through it, she understood the objective but still struggled to execute it effectively.

I recalled noticing during her warm-up at the start of the session that she struggled to posteriorly tilt her pelvis during one of the movements, which made me question her general ability to control her pelvis.

Having conscious control of the pelvis—being able to anteriorly and posteriorly tilt, as well as lateral tilting and circling for bonus points—is a central theme in sprint technique and, specifically, hamstring health. Lack of control often shows itself during the A-series and can contribute to the folding noticed in this athlete.

Having conscious control of the pelvis is a central theme in sprint technique and, specifically, hamstring health, says @KD_KyleDavey. Share on X

So, we backed up and worked this a little bit, following a general progression athletes consistently have success with. Unsurprisingly, she could not tilt her pelvis at first, and a basic deadbug was plenty challenging for her.

I stated briefly, in general terms, that sprinting with an anterior tilt isn’t good for a hamstring. I told her that as she learns to control her pelvis, she’ll be less likely to hurt when she sprints or have another injury, setting her up for mental success and expectations of wellness, healing, and performance.

With a little cueing and practice, she gained conscious control of her pelvis, and I pointed out how it was a good sign that she could conquer that so quickly. (As an aside, I genuinely believe this is one sign of a great athlete: the ability to learn or adjust motor skills quickly.)

Then we went back to the A-marches, where she was instructed to tilt posteriorly and remain vertical.

Like magic, her technique was much better, and again, I did not miss this opportunity to point out to her how well she was doing and how this was a significant step toward her goals.

Video 2. The differences between these marches are subtle but noticeable and important. The march on the right is more upright and has less extraneous movement in the back and neck, creating a crisper-looking and -sounding A-march. These new-and-improved mechanics can be leveraged and referenced to teach athletes how to sprint with proper technique.

From there, we could progress to traveling marches for distance, skips, and A-runs. These progressions sometimes seem tedious. Athletes (and perhaps coaches) may question their relevance/transference to sprint technique.

These drills are baby steps toward sprinting—essentially, maximum velocity mechanics at slow, controlled, and conscious speeds. Each progression is more dynamic and challenging than the previous one. If an athlete can’t march or skip with good technique, they likely can’t sprint with good technique.

As athletes build mastery at each level of the progression, they move on to the next. The final stage I typically use is an A-run that starts slow and gradually increases in speed, similar in nature to the dribble-bleed runs taught and employed by the folks at ALTIS.

Understanding and communicating that A-running is simply a top-speed technique, athletes are instructed to A-run slowly for a short distance—5 or 10 meters—and then gradually increase speed until they’re moving at about 75%–80% of top speed (subjectively). All the while, they must maintain the A-run technique (which, again, is good max speed mechanics).

Videos 3 and 4. Slow-motion footage of meters 10–15 of an A-run (3) and footage of the athlete sprinting on day one of our training (4). While not perfect, her A-run technique resembles ideal sprint mechanics much more closely than her actual sprinting did on day one.

This is a nice transition and gets athletes to feel max speed mechanics while moving at decent speeds. The athlete here picked up the technique relatively quickly and reported no hamstring pain or the grabbing sensation while sprinting with these ideal mechanics.

Knowing it had been months since she was able to run that fast without symptoms, I asked, “When’s the last time you’ve been able to do that pain-free?” She thought for a moment and then told me it had been months—confirming not only to me but, more importantly, to herself that she was well on her way toward healing.

This was a huge mental win that gave her confidence and hope.

Still, we limited speed to 80% subjective effort during the first two sessions to mitigate any risk of reinjury and give her body time to adapt to the stimuli delivered with these newfound mechanics.

Learning to transition from acceleration to max speed mechanics is a related skill, but it is distinct from simply starting in max speed mechanics (A-running) and speeding up with them. The athlete struggled to emulate her A-run technique during the upright phase of free sprints in her first two of four sessions, but she had a breakthrough in her third and figured out how to do so.

Her sprints started to look poetic instead of clunky and forced. Along with this poetry in motion, she felt no pain or grabbing/cramping sensations in her hamstring and no sense of fear or hesitation.

She felt she could dial up the speed a notch, and I agreed. I instructed her to bump her speed from 80% to 90% (subjective effort).

For the first time in months, she could sprint at that intensity without fear, pain, or hesitation. Again, this was highlighted immediately, confirming to the athlete that she was progressing and getting closer to sprinting without limitation.

Lifting and Sprint Progression

Including one session per week with me, the athlete requested to train six days per week.  I was delighted to meet her request and provide such a program. Keeping in mind she is an athlete and needs to train like one—yet still needs to address her hamstring issues—I organized her sessions as follows and delivered them via FYTT:

Mondays and Tuesdays included a sprint progression that generally increased in volume and distance throughout the four weeks. Friday included a maintenance sprint workout.

The thought process behind the sprint progression (Monday and Tuesday) was heavily influenced by Derek Hansen’s return to play course mentioned earlier in this article. Two of the big-picture takeaways I gained from his course are not to be afraid of sprint volume and to program sprints early and often in the return to play progression.

Thought patterns from both strength and conditioning and physical therapy are combined: increase exposure (volume) and intensity over time to stimulate tissue healing and performance.

The complete progression I programmed is simple and detailed below:

Brain Games

Little bits on the athlete’s mental state and relationship with her hamstring pain have been sprinkled throughout this article. Similarly, tiny disruptions to that relationship were sprinkled in during our four weeks of training. She was always very positive and upbeat but did have a justified concern with and mistrust of her ability to sprint without risk of injury when we began working together.

• “You’re picking this up really quickly. Some people take weeks to get this down. That’s a great sign—you’re making progress fast.”
• “That rep felt better on the hammy? Awesome, that’s a step in the right direction and a sure sign that you’re making progress.”
• “Wow, you were able to run at 90% without feeling that grabbing sensation? That’s huge. When’s the last time you’ve been able to do that?”
• “Do you have any hesitation or fear going into this next sprint rep? No? Wow—how long has it been since you haven’t had to think twice about sprinting fast?”

True return to play includes not only the physical body but the mind and spirit as well. Simple gestures such as the above, delivered with timeliness and sincerity, are strong reinforcement to athletes they are getting better.

True return to play includes not only the physical body but the mind and spirit as well, says @KD_KyleDavey. Share on X

Return(ed) to Performance

By the end of our four weeks together, the athlete reported no physical discomfort, mental fear, or hesitation of any kind. At the time of writing, about four weeks after our final session together, the athlete reports no issues of any kind and is back to practice with her team without restriction.

I believe my approach is quite simple, straightforward, and not particularly groundbreaking. Good work need not always be revolutionary, though, right?

The athlete:

• Performed general athleticism-oriented lifting, including eccentric stress for the hamstring and core work targeted around pelvic control.
• Executed a linearly progressed sprint program.
• Made drastic improvements in her sprint technique.
• Was reminded of her success throughout the process.

Video 5. The weather prohibited us from sprinting over 20 meters during our final session, but this film from her third session shows clear improvements in her sprint technique. What’s more, the athlete’s fastest 10-meter split was slightly faster this day (session three) than on day one while sprinting with no pain, fear, or hesitation at 90% effort.

Personally, I think most of her hamstring performance improvement came as a result of the progressive sprint program and enhanced kinematics (although her trust and confidence in herself cannot be understated). The improvements she made in sprint technique put her in better positions not only to express force and sprint faster but also to protect her hamstring. Once that technique was achieved, she put it to use and progressively stressed her tissues with the sprint program.

Just as we wouldn’t push volume and intensity in a squat or deadlift for an athlete who can’t perform those lifts well—especially if those movements provoke symptoms—we should take the same approach with sprinting, especially with athletes who can’t sprint without experiencing symptoms!

Can every athlete achieve the same results this one did in just four weeks? Is it guaranteed she will never experience reinjury? Is every hamstring injury capable of healing in four weeks?

Certainly not.

But can every athlete improve sprint kinematics, address physical capacity with targeted strength and conditioning, and move the needle in the right direction?

Undoubtedly.

Can every athlete improve sprint kinematics, address physical capacity with targeted strength and conditioning, and move the needle in the right direction? Undoubtedly, says @KD_KyleDavey. Share on X

While we cannot claim to eliminate the risk of injury—especially for hamstring pulls, which are notorious for becoming recurring issues—we can mitigate it.

For those looking to help athletes return to sport post-hamstring injury, or prevent injury in the first place, consider this basic yet effective approach.

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References

Lahti J, Mendiguchia J, Ahtiainen J, et al. “Multifactorial individualised programme for hamstring muscle injury risk reduction in professional football: protocol for a prospective cohort study.” BMJ Open Sport & Exercise Medicine. 2020;6(1):e000758.

Wulf G and Lewthwaite R. “Optimizing performance through intrinsic motivation and attention for learning: The OPTIMAL theory of motor learning.” Psychonomic Bulletin and Review. 2016 Oct;23(5):1382–1414. doi: 10.3758/s13423-015-0999-9. PMID: 26833314.