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What does the restorative strength training process look like for an Olympic athlete in the midst of return to play from a career-threatening injury?

In this case study module, Coach Danny Foley takes us inside his role in that effort as he works with elite discus thrower Rachel Dincoff. After competing in the 2020 Tokyo Olympics, Dincoff suffered an Achilles rupture while training for the 2024 Paris games that required a trio of surgical procedures.

For Foley, the process begins with what he terms subjective understanding with objective knowing. “What I mean by that,” Foley says, “Is we need to equally understand the athlete for who they are and the human side of who they are as well as having our objective criteria for decision making and programing.”

The subjective side involves conversation, soft-tissue work, feedback, keen observation, and other coaching considerations. Supporting the “objective knowing,” Foley integrates performance data from Hawkin Dynamics force plates as a key tool to support or confirm decision-making.

Watch the full webinar module below.

Video 1. Coach Danny Foley shares a case study of his restorative strength training process with Olympic discus thrower Rachel Dincoff.

We need to equally understand the athlete for who they are and the human side of who they are as well as having our objective criteria for decision making and programing,’ says @danny_ruderock. Share on X

If you missed the first module, our RTP Case Study series began with “Return to Play Case Study Module 1: High Ankle Sprain for Football.” Each installment can be watched independently, and that debut episode covered KPIs, a training overview, and the implementation of force plate data into the RTP model for a D1 defensive end recovering from a high ankle sprain.

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

In a field where high energy and extroverted traits often come with the territory, being an introverted trainer can sometimes feel like an uphill battle. But, through my experience, I’ve discovered that embracing my introversion and using it as a unique strength has not just been empowering, but essential to creating authentic, lasting connections with clients.

If you’re an introverted trainer navigating a profession that demands a lot of energy, here are some lessons I’ve learned that can help you build a fulfilling career while staying true to yourself.

If you’re an introverted trainer, remember that your introversion is not a barrier but a powerful strength that can set you apart and bring genuine value to the clients you serve, says @trayner_dave. Share on X

Embrace Authenticity

One of the first things I learned as a trainer was that authenticity is my biggest asset. Early on, I felt pressured to act more extroverted, thinking that it would attract clients and boost energy in sessions. But every time I tried to hype myself up, it felt forced and exhausting. I remember once attempting to lead a warm-up with high-energy shouts and exaggerated gestures, hoping it would create excitement. Instead, it felt like I was playing a role, and I could sense my own discomfort growing with each forced cheer. Eventually, I realized that my clients didn’t need me to bring over-the-top energy—they needed me to bring myself.

My grounded, calm presence became something they could rely on, and staying true to my personality built a foundation of trust and comfort. Clients are much more responsive when they feel they’re connecting with a real person rather than a persona. Authenticity not only enhances your relationships, but it also sets a powerful example of self-acceptance, inspiring clients to embrace their own strengths and quirks.

Introverted clients often feel more comfortable with a trainer who doesn’t overwhelm them with constant chatter or excessive energy, says @trayner_dave. Share on X

Own Your Introversion

Introversion is often seen as a barrier in high-energy fields like personal training, but it’s really just a different set of strengths. Interestingly, many of my clients are introverts too, and that common ground helps us build a bond that goes beyond the typical trainer-client dynamic. They value my ability to listen and understand where they’re coming from. Introverted clients often feel more comfortable with a trainer who doesn’t overwhelm them with constant chatter or excessive energy. I’ve found that being more reserved actually helps me create a relatable, approachable environment that draws people in naturally.

If you’re an introverted trainer navigating a profession that demands a lot of energy, here are some lessons I’ve learned to help build a fulfilling career while staying true to yourself, says @trayner_dave. Share on X

For example, I had a client who was initially nervous about starting training. She confided that she’d tried other gyms but felt too intimidated by the energy. Working with me allowed her to feel safe and comfortable. That experience reaffirmed to me that introversion isn’t a limitation; it’s a valuable asset that many clients appreciate.

Leverage Your Strengths

If you’re like me, you might feel out of place marketing your services through traditional methods like handing out business cards or striking up conversations in public. Instead, I focus on areas where I excel naturally, like social media. Over the years, I’ve developed my social media skills and even earned a reputation as a bit of a “social media guru.”

By sharing my journey and training philosophy online, I attract clients who connect with my authentic approach before they even meet me. This online platform has allowed me to grow my business without the stress of pushing myself into uncomfortable, high-energy networking events. Finding the right channel for your marketing is key as an introvert, and digital platforms can be fantastic tools for that.

Invest in Self-Development

Self-development has been critical to my journey as an introverted trainer. Knowing that communication and leadership are essential skills, I’ve dedicated a lot of time to reading, learning, and applying knowledge in areas like business management, sales, and personal development. Improving my listening skills, in particular, has been a game-changer. One book that had a big impact on me was Quiet: The Power of Introverts in a World That Can’t Stop Talking by Susan Cain. It helped me understand the strengths of introversion and how to leverage them in my work. Books like this have guided my approach, allowing me to connect with clients more deeply and lead with authenticity.

Listening doesn’t just help me understand my clients’ needs; it also shows them that I genuinely care. Investing in these skills has strengthened my connections with clients and given me a level of confidence I didn’t have starting out. Continuous self-improvement helps you stay grounded in your strengths and expand your skill set without changing who you are at the core.

Network on Your Terms

Networking can be overwhelming, but as an introvert, I’ve learned to approach it in ways that feel comfortable to me. Instead of attending large events, I focus on smaller, one-on-one meetings. This approach allows me to form genuine connections without feeling drained.

I’ve also noticed that the connections I make this way are more meaningful and long-lasting, as we’re able to communicate openly and authentically. Rather than trying to force yourself into traditional networking situations, find the format that lets you connect authentically, whether that’s through coffee chats, virtual meetings, or even social media.

Stand Out in Your Own Way

As an introverted trainer, standing out doesn’t have to mean being the loudest in the room. One tactic that’s worked for me is incorporating humor into my personal style. I often wear shirts with funny fitness-related slogans like “Back & Body Hurts” or “Keeper of the Gains,” which tend to make clients laugh and help break the ice.

I remember one session where a client was feeling especially anxious, but my goofy shirt sparked a smile, and we ended up laughing about it throughout the workout. Small touches like this make a big difference in helping clients feel relaxed and ready to engage.

Start Lighthearted Conversations

Initiating conversation can be tough, especially in a training environment where clients may come in feeling nervous or unsure. I’ve found that light topics, like food or a playful icebreaker question, usually work wonders. Everyone loves sharing their favorite cheat meal, and it creates an easy, friendly atmosphere that helps clients open up. Once, I asked a client what their favorite post-workout meal was, and we ended up in a long, animated discussion about local restaurants. That small exchange turned into a bonding moment that carried over into more comfortable, productive training sessions.

As an introverted trainer, standing out doesn’t have to mean being the loudest in the room. One tactic that’s worked for me is incorporating humor into my personal style, says @trayner_dave. Share on X

This approach isn’t unique to training; other professions where you’re working with a “captive audience,” like barbers, dental assistants, and rideshare drivers, often rely on conversation to build rapport. A barber might start with, “Any big plans this weekend?” while a dental assistant might ask, “Any recent vacations?” These kinds of simple, relatable questions can go a long way in making people feel at ease.

For trainers, the takeaway is to keep it light and genuine—pick topics that encourage clients to share a little about themselves without feeling put on the spot. Avoid overly personal questions early on, and instead focus on universal interests, like food, hobbies, or local events. This approach helps build trust and comfort, setting the stage for stronger connections and better training sessions.

Bring Energy in Your Own Way

There’s a common misconception that introverts don’t bring energy—but that’s simply not true. We just channel it differently. Rather than adopting a high-energy, cheerleader vibe, I create excitement through activities that naturally build camaraderie, like team-building games or friendly competitions like spikeball and tug of war. These interactive elements keep clients engaged and motivated, allowing me to infuse fun into sessions without feeling pressured to be someone I’m not. Clients can sense my genuine enthusiasm, but in a way that’s true to my personality and strengths as an introvert.

Schedule Recharge Time

To perform at my best, I’ve learned to protect my energy by setting boundaries and creating space to recharge. After a full day of sessions, my social battery is often low, so I take time to rest, sometimes splitting shifts or scheduling breaks between clients.

This approach helps me stay refreshed and ready to give my full attention to each client. Burnout is a real risk in this field, so making time to recharge isn’t just a luxury—it’s essential.

Let Go of Overthinking

When I started out, I sometimes held back because I worried about how others would perceive me. But with time, I learned that missing opportunities due to fear of awkwardness or failure only holds you back. Real growth happens when you put yourself out there, even if it feels uncomfortable. Early in my career, I had to push past those fears and start somewhere. I now realize that it’s the small, sometimes awkward beginnings that lead to bigger things.

Embrace Discomfort and Gain Experience

Leading sessions and speaking in front of groups used to make me nervous, but the more I did it, the more natural it became. Now, these once-dreaded activities are simply part of my day-to-day routine. Repetition is key; no amount of theory can replace the value of hands-on experience. Each session, consultation, and even rejection has made me a better trainer, equipping me with the skills I need to succeed.

Clients are much more responsive when they feel they’re connecting with a real person rather than a persona, says @trayner_dave. Share on X

Through my journey, I’ve found that introversion isn’t something to be overcome, but rather a quality to be embraced and leveraged. By being true to myself, investing in skills that matter, and finding unique ways to connect with clients, I’ve built a fulfilling and successful career on my own terms. If you’re an introverted trainer, remember that your introversion is not a barrier but a powerful strength that can set you apart and bring genuine value to the clients you serve.

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

Speed is the tide that lifts all boats–fast teams win a lot of games. It is also the athletic quality that seems to be most difficult for most coaches to train. Lifting weights is easy, but training speed is not.

I have been the Director of S&C at Liberty Christian School for eight years. We are a fully integrated strength program that works with 200+ athletes across 15 different sports. Our athletics program is highly competitive and has seen championships in football, baseball, women’s basketball, wrestling, and volleyball over the course of my tenure.

Three years ago, our program invested in SHREDmill, opening the door for our athletes to engage in a new level of speed training that has radically transformed our athletics department.

The real value I have seen from SHREDmill has not been with our fastest players, but with our middle-of-the pack athletes, says @DNeill62. Share on X

Teach, Train, Track

Several factors limit a coach’s ability to improve speed with their athletes. The first and most challenging obstacle is teaching athletes the factors that impact their ability to run fast. Athletes cannot improve what they don’t understand. So, the first step in making your team faster is to translate what we look for in speed training to the players. This is where SHREDmill becomes a game changer.

Three years ago, our program invested in SHREDmill, opening the door for our athletes to engage in a new level of speed training that has radically transformed our athletics department, says @DNeill62. Share on X

SHREDmill is an incredible tool when it comes to teaching speed qualities for two major factors:

1. Athletes can see the mechanics you coach as they perform repetitions. Shin angles, body positions, and projections can be coached live as the athletes sprint. Add in a phone camera and you can easily dissect every step of a sprint.

2. SHREDmill’s gear system simplifies athletes’ understanding of the different phases of sprinting and how they need different mechanics and approaches to those phases. Gear 2 is all about pushing the ground away, knee separation, and producing more power. Gear 4 is vertical posture, lower body cycle mechanics, and smooth turnover. Gear 3 is the transition between the two.

This simple categorization means athletes get a quick understanding of how to get faster, which allows their training to be intentional and effective.

The second major factor that makes training speed difficult is the time cost for implementing speed sessions. In most programs, you have to choose between a speed session and a lifting session, which leaves most coaches under-dosing mechanical and functional speed work. SHREDmill allows you to implement training stimulus in every single lifting session so athletes can train more often.

Athletes cannot improve what they don’t understand. The first step in making your team faster is to translate what we look for in speed training to the players. This is where SHREDmill becomes a game changer, says @DNeill62. Share on X

Finally, SHREDmill puts numbers to your speed program so that athletes can accurately measure their improvements. Want to improve acceleration? Hit higher MPH in a shorter amount of time on Gear 2. Look at your chart, see where your steps slow down. Want to improve max velocity? Find higher MPH on Gear 4. Hold it longer. With sled sprints and band work, you never quite know if the athletes are genuinely improving or not. SHREDmill puts a number on every training session you work.

The Numbers

All of our timing data is laser timed. We use a Brower timing system with a smart start box. We started training with SHREDmill in fall of 2022. Our average 40 time across all sports prior to the 2022-2023 school year was 5.27. Our average number of athletes running a sub 5.0 40 was 29. We had an average of one sub 4.6 40 per year.

Since introducing the SHREDmill, our average 40 time has dropped to 5.20, our number of sub 5.0 40s is 49 and we have seven athletes running a sub 4.6 40 on the lasers. We also use Titan GPS units with our football team and have had the fastest Titan athlete in the nation four times this season (multiple players).

SHREDmill’s gear system simplifies athletes’ understanding of the different phases of sprinting and how they need different mechanics and approaches to those phases, says @DNeill62. Share on X

The real value I have seen from SHREDmill has not been with our fastest players, but with our middle-of-the pack athletes. I personally believe our fastest guys would still have elite speed no matter what training we do. The main difference I have seen in our program is how many “average” athletes have turned speed into a personal weapon. Before SHREDmill, we would have one to three athletes in the 21-22 mph range each year, and five to 10 in the 20 mph range. Now we see one to three guys in the 22 mph range, five to eight in the 21 mph range, and 10 to 15 running 20 mph. What used to be exceptional has now become the standard for our varsity skill positions.

Essentially, athletes who used to have the potential to run fast, but didn’t know how to use it, now have the tools to get closer to their genetic ceiling. This gives us a huge overall speed advantage across the board with our teams and the results speak for themselves.

A quick example: Our four fastest athletes ran the 4×1 last year and consistently ran between 40.3 and 40.8—Top Five in the country at one point during the season. We ran a home track meet against the other private schools in our district and our 4×1 team easily took first. The surprise, however, was who took second place: our backup 4×1 team, with a 43.16. Our 5 through 8 were able to beat most schools 1 through 4.

Put Speed Front and Center

All of this hinges around the transformation you can have when you make speed training a program priority. Before SHREDmill, our program had a low ceiling on how often and how well we could train speed qualities in athletes. Our training methods were limited, our data was limited, and due to the time cost, our training frequency was limited. What used to be “icing on the cake” has now become a centerpiece of training.

Athletes who used to have the potential to run fast, but didn’t know how to use it, now have the tools to get closer to their genetic ceiling, says @DNeill62. Share on X

We use SHREDmill during every lifting session, so our frequency of training has gone through the roof. The data our athletes see during sessions has let us quantify progress and give our athletes carrots to chase. And even our outdoor speed sessions are more effective, because the gear system has enhanced our athletes understanding of running shapes, power application direction, and limb mechanics.

I think every coach wants fast athletes. Every coach does their best to improve their team’s speed—but it can be incredibly challenging with limited resources and time. Finding a tool that has allowed us to make sprint training a central pillar in our weight room has been transformational for our guys, and I don’t plan on going back to the old ways any time soon.

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

Here in the United States, as soon as our babies are born, we pattern them for football, for basketball, for baseball, and for other multi-player team sports. Racks of baby clothes are filled with cute little onesies with big, bright lettering: “First Round Draft Pick,” “Mommy’s Favorite Shortstop,” and “Daddy’s Little Point Guard.”

What do we never see in those same racks? “I Only Run In Lane 4,” “Future Olympian,” or “I Can Throw More Than Tantrums“—all slogans with nods to Track and Field, or “Athletics,” the sport from which all other sports develop. For the throwing events, the lack of exposure for the younger kids—ages 12 and under—is senseless. Had we been as diligent to expose our younger kiddos to these events in the way we do with other sports, not only would we develop younger throwers, we’d develop more, and better, throws coaches.

Your job in rewarding the individual improvement, regardless of size, is so important. It may be the one thing that keeps the kids coming back to practice, says @ThrowSumthin. Share on X

Five Important Words: “Every Kid Has a Talent”

What do these “thrower babies” look like? Are they tall or short? Stocky or slim? Fast or not-fast? Note: I don’t particularly like using the word “slow” to describe a kid’s athletic ability because I believe their ultimate speed can be coached. The answers are an emphatic “YES”!

Throwing is for everybody of every size and every athletic ability. Even for kids who are diagnosed with disabilities—if they want to throw and are able to deliver the implement safely, our job is to coach them. If we use the USATF youth age groups, youth athletes are those aged 8 years and under up to age 18. But I got my “Patience of Job” badge from coaching ages 5 to 12. Learning to hold this age group’s attention for more than three minutes is award-worthy. I was forced to give short, digestible instructions, to be repetitive without getting frustrated, to be creative in giving explanations, and to quickly offer high praise for the slightest improvements.

The smallest movements can have the biggest impact; what seems to the young thrower like an unnoticeable change has the potential to put them in a better position to deliver the implement, says @ThrowSumthin. Share on X

Just a Coach Who Threw a Thing or Two…

Now, I will assume that if you’re reading this article, you have a general idea of the basic mechanics for each throwing event—or, at the very least, you know what the movements look like. And you may have figured that I know at least that much to even write the article in the first place.

But, to remove all assumptions—and to be as brief with my background as possible—I will give you this: I was a decent thrower in high school and college. I didn’t make it to the Olympics (nor did I give it a good try, to be honest…). But, I was blessed with good coaching at every level from people who saw me as more than a measurement. And it was that connection with those coaches that fueled my passion to share the throwing events with any kid who wanted to learn, regardless of their age.

Over the course of my fairly short coaching career (off and on since 1994…), I’ve coached nearly 60 athletes of all levels, from age 5 to post-collegiate. Some of the high school athletes I’ve coached have received scholarships to compete at the collegiate level, and some of the youth athletes have won consecutive national championships in their events. ALL of the kids I’ve coached have experienced an improvement in their events, and sometimes, that’s all they want and all I can ask for.

We won’t go into the specifics for teaching the fundamentals of each throw here, but there is so much quality content from coaching resource websites that it would take a beginner throws coach very little time to become proficient at coaching developmental throwers. What we can do is discuss how I teach the fundamental movements in a manner that is easy to understand, retain, and reproduce.

Safety and Respect for the Events

So, yeah, I tell all my athletes, regardless of age, that every implement in the throws was once a “weapon of war”…and, although there may be some truth to that, me describing it as a weapon and explaining to them how dangerous these “weapons” can be automatically assigns them responsibility in wielding them.

Throwing is for everybody of every size and every athletic ability. Even for kids diagnosed with disabilities—if they want to throw and are able to deliver the implement safely, our job is to coach them, says @ThrowSumthin. Share on X

Before they take one throw, they must understand that these implements are not toys, that there is ONLY ONE SAFE WAY to deliver the implement, and that learning to throw them sets them far apart from those who don’t throw. This classification of being “different” than others often increases their respect of and interest in the throwing events. It’s also a good diagnostic tool to find those who will likely take the training seriously.

Team…With a “Me” In It

Ah, the power of individual sports in a “team” environment—this was what first drew me into the events. You mean I get my OWN turn to show what I can do while everyone else watches (or doesn’t)? There’s no waiting to be put in the game, no worrying about making the travel squad, no issue with not getting the ball?

Instead, everyone gets a turn—at least three, to be exact. And for many, that’s quite empowering, regardless of the distance thrown. Most throwers, I’ve found, have a touch of introversion; so being able to compete as an individual fuels a deeper psychological need.

I was that kid—tall, athletic build, could move very well, but I had zero interest in traditional team sports. Yes, I was pigeonholed into playing center in basketball (which I absolutely despised, by the way…), and it didn’t take me long to find out that I would rather waste away on the couch than play another quarter on the court. It certainly didn’t help that I wasn’t all that good, either.

When parents bring their kids to me and I find that they have athletic backgrounds similar to mine, I know better than most that this initial meeting will set the tone for the trust exchange between this new throwing family and me. I tell them that my only expectations are that they stick with the program, trust the process, and focus on their individual kid’s improvements. To the kids, specifically, my only ask is that they have FUN learning something new.

Four Key Concepts

1. Moving in Different Planes

We run and walk mainly using movements and counter movements that help to propel us forward. And with nearly all sports, the objective in movement is to get from Point A to Point B as fast as possible and in a straight line. Well, throwing (with the exception of javelin, which some would consider a sprint-like event) is unlike any other sport.

Teaching young throwers about separation, body connection, and independent movement as early as possible and in ways they understand and can improve allows them to apply their interpretation of strength quickly and puts their performances on another level. They will surpass their peers and get lots of looks from other youth coaches, because they actually look like they know what they’re doing at an unbelievably young age.

2. Teaching Separation

Separation of the upper body from the lower body in a torqued or twisted position—in which the hips face one direction and the shoulders face the adjacent direction—is only easy for a contortionist. Young kids, however, twist and turn with their fun and silly dances all the time. They don’t have the joint and spine stiffness of us “plus-30” people, so getting them into the correct position is not hard at all. It just takes repetition.

Here’s how I teach it: I’ll ask a kid to stand with their arms stretched out to their sides as if they’re in the shape of a capital T: a fairly “normal” feeling position. Then I’ll ask them to jump and twist their hips in one direction while their T still faces the original direction. Besides a few cases of severe giggles, this move should cause no pain but will give them a sense of “stretch and twist” in their torsos. We’re not looking for perfection, we just want them to feel it…

3. Body Connection

What we do know is, no matter how hard a kid twists their hips away from the direction of the capital T, none of them will totally detach at the torso and have their legs run down the street and away from their bodies (fingers crossed). The point is to teach them that although their shoulders are twisted away from their hips, their bodies are still connected.

So, in that same twisted capital T, I have them bring the T around to meet the hips. They go from twisted to “normal.” And, congratulations by the way… you’ve just taught your athletes how to lead with the lower body.

4. Moving Parts Independently

Can you rub your belly and pat your head at the same time? You’d be surprised how many adults can’t come close to an acceptable presentation of this drill, but it’s one of the best activities to do to get kids’ brains processing independent movements. And now that you’ve taught the athlete to lead with the lower body by twisting the hips away from the capital T, teaching the independence of the hips for a longer position should be fairly easy.

Rubbing your belly and patting your head at the same time is one of the best activities to get kids’ brains processing independent movements, says @ThrowSumthin. Share on X

I teach this by having the kids twist their hips from capital T and stay twisted as their hips move and their upper bodies stay “still.” What will they do? Twirl in a circle with their hips in one plane and their shoulders hopefully in another. The lesson here is: throwing doesn’t have to look normal to be done correctly.

So…Can We Throw Something Now?

YES! After teaching proper positioning and safe delivery, it’s time to put all these new understandings of movement to use.

Everything we’ve talked about with those three key movements can be turned into a drill, particularly for shot, discus, and javelin. Start with a capital T position facing the back of the ring, have the kids secure the respective implements in their hands, and twist their hips toward 9 o’clock (for the right-handed shot or discus thrower) and keep pushing with the hips until the shoulders “see” the sector.

Guess what?

You’ve just taught a variation of the standing throw! But! There’s one very important reaction that you must teach against when they start to throw… You have to convince them that they DO NOT need to watch the implement leave their hands. If you initially fail at this (and you will definitely fail), rest assured that resisting the urge to watch the implement land is one of the most difficult concepts to learn—even some Olympians still struggle with it after years and years of training against it.

Instant Gratification, Immediate Feedback: Giving Simple Cues and Measuring Little Movements

The throwing events have so many technical components. Unlike most events in Track and Field, there’s a whole bunch of behind-the-scenes science and math that makes the implements fly far. From the shape of the implements in relation to their flight, to whether the movement from A to B is rotational or linear, getting into the technical pieces of what creates a big throw is usually way more than most kids—and even some older elite athletes—have the attention span to hear.

Being able to take a complex concept and make it understandable for the youth athlete is an art form. Use code words for each movement and repeat those words during drills so that the kids associate the movements with the words—almost to the point that if they hear a word in a non-throwing environment, they think about throws, even if only for a split second. Some of my favorites are “eyes to the sky” and “head up, chest up”—both cues that prompt the kids to create height in their release with their chest and shoulders instead of raising their arms. The neat thing about giving simple cues is that you can absolutely make them your own. Ask the kids what you should name certain movements and have them repeat them as they perform certain drills.

Before they take one throw, they must understand that these implements are not toys, that there is ONLY ONE SAFE WAY to deliver the implement, and that learning to throw them sets them far apart from those who don't throw, says… Share on X

Oftentimes, the smallest movements can have the biggest impact; so, what seems to the young thrower like an unnoticeable change has the potential to put them in a better position to deliver the implement. Give them one cue and see how they interpret it. If necessary, break the one cue into smaller cues. Sometimes, I use rhythm as a cue for how fast I want a kid to move through the ring. Are they able to complete the movement based on the cue? How many times can they complete the movement correctly in a row? That’s a measurement. When they’re performing drills, tell them that you want as many perfect (uniquely for them) attempts as possible.

We’re not looking for the full throw right now. We’re looking for success in all the puzzle pieces needed to make the full throw. And when those small movements are recognized and demonstrated with quality over and over again, the bigger picture—understanding the full throw—becomes clearer.

Turning on the Power in the Right Place and at the Right Time

After the kids have become familiar with the four key elements, it’s time to teach them how to apply their interpretation of strength and power. Now, some may say I have it backwards—I should teach how to apply power first and then teach the position. This can’t be farther from the truth when teaching youth athletes. I often ask my kids: if the fastest person in the world ran 100 meters in 8 seconds but in the opposite direction of the rest of the competitors, would they win the race? The answer is NO! So, the same thing applies to the throws. Force applied in the wrong direction at the wrong time yields a sub-optimal throw. No matter how strong they are, they must understand how to be patient in turning muscle groups on and off.

Everyone thinks of the throwing events as arm dominant. Well, if you attempt to “arm” any of the throws, you’ll find yourself making an appointment with the orthopedist. There is no way the human body can “yeet” a 16-pound shot 74 feet using just the arm. Each throw is a full body movement that starts from the ground up. So, the force needed to push the implement far into the sector all comes from what force the athlete applies into the ground.

The first question I ask is: which one can you do faster?

• Swim 100 meters in a pool.

Or,

• Run 100 meters on a track.

And, of course, the answer is 100 meters on a track. Why? Because we can apply force forward against an immovable, resistant object (the ground) and it will propel us faster than pushing against a movable, less resistant object (water). The more they push against the ground, the better the throw. We push against the ground using our feet.

Young kids don't have joint and spine stiffness like plus-30 people, so getting them into the correct position isn’t hard at all. It just takes repetition, says @ThrowSumthin. Share on X

So, back to the twisted capital T… with implement in hand, push and turn the feet against the ground with as much force as possible to use the biggest muscles of the body to produce power in the throw. Be patient with the upper body and keep the twisted capital T position as long as possible, but do not engage the arm to deliver the implement until the last minute. Again, we’re teaching how to apply force to generate power in sequence (lower body to upper body) and with the correct timing (when the hips, then the shoulders, “see” the sector). Don’t be surprised if the kids hook the implements either wide left (right-handers) or wide right (left-handers), it will take them a minute to figure out the timing. Just make sure you are throwing in a proper cage with the other kids standing behind and in a distance that keeps them safe. In fact, this is the most important piece of coaching throws.

“Put Your Feet Here”: Using Position Maps

Ladies and gentlemen, I’d like to introduce you to sidewalk chalk—fun colors, cheap and easy to find, and can turn any ring (especially outdoor rings) into an art masterpiece. You know where to hang it…

Most kids are visual learners. So, using words to tell a kid which muscles will be engaged when they are in a certain position isn’t nearly as effective as drawing a diagram that shows where they should be. Here are a few examples of my shot and discus ring maps for feet placement. Of course, I make adjustments for the left-handed throwers because their positions will be mirrored of those right-handers (but then there’s the ambidextrous kid who just loves to confuse the heck out of everybody and throws with one hand one attempt and the other hand the next… insert facepalm emoji).

As long as you show them where to place their feet, they can get there with little difficulty. Will they watch their feet to make sure they land on the “maps” you’ve made in the ring? Absolutely! Do we expect that they’ll continue to watch their feet as they progress? Not quite.

The point in drawing position maps is the same as using a map application to find your way to the nearest grocery store. If it’s your first few visits (first time completing the movement), you’ll have to pull out your map app for directions. But after you’ve driven to that same store hundreds of times, you could likely drive there with little thought and with your eyes closed (please don’t do that…). Repetition with positioning creates muscle memory. And applying force to produce power in the right direction at the right time creates good motor patterns.

Every Improvement Is Rewardable

Now that you understand the key points and concepts to teaching throwing basics and fundamentals to the youth athlete, put all the puzzle pieces together and watch for the improvements. Will they produce big distances? Well, let’s define “big.” If a kid who’s never thrown shot before throws 12 feet on their first attempt, that’s a “big” distance for them. And it should be celebrated as such. If another kid throws a centimeter farther than their last attempt, that’s a “big” distance for them—maybe not their personal record, but a better attempt in that series. And that should be celebrated, too.

Drawing position maps is like using a map app to find your way to a grocery store. After you’ve driven to the store hundreds of times, you can drive there with little thought, says @ThrowSumthin. Share on X

One of the concepts I love most about throwing events is that there is absolutely no question when the implement lands farther than it did before. And the results are immediately evident. But the same goes for improving smaller movements through the ring that were once difficult to achieve. The kid who finally hits a proper power position without having to look at her feet—that is an improvement! The kid who trusts that he will hit the correct timing in their throw and resists the urge to watch the implement land—that, too, is an improvement! And even with those corrections to small moves, an athlete can experience an improvement in her throw from that position.

Last I checked, 100 pennies equals one dollar. Every cent (in this case, small movement) adds up to something big. Remember, giving high praise for the slightest individual improvements is paramount to keeping the kids’ interest in these events.

Final Takeaways

Learning a new competitive sport is only fun when there’s someone to compete against. Well, all athletes will inherently compete against each other. But, we have to be diligent in reminding our kids who their actual competitors are—each kid’s competitor is the person looking back in their mirror. Because we understand that every kid has a talent, we have to train them to focus on their individual achievements—and to accept the challenge of others only as a challenge for self-improvement. There will always be someone who throws farther. Question is, can we beat our best at each attempt? Or better yet, can we be consistent at throwing good distances on each attempt? This is why your job in rewarding the individual improvement, regardless of size, is so important. It may be the one thing that keeps the kids coming back to practice.

One of the concepts I love most about throwing events is that there is absolutely no question when the implement lands farther than it did before. And the results are immediately evident, says @ThrowSumthin. Share on X

We didn’t get into the weeds of each specific event because that is not the point of this article. My purpose here is only to explain how I engage youth throwers and how I convince them, through sound coaching and training, that they can be better than they were when they first started. But, their improvement over time depends heavily on you, as their coach, providing a solid foundation in understanding how to move in a sport that looks very little like any other sport they’ve performed.

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

All athletes want to achieve peak performance at the right time, which requires a careful balance of training, nutrition, recovery, and rest. For many reasons, what works as the best training program for one runner may be the opposite for someone else. Oxidative stress is one of these reasons.

Oxidative stress is unavoidable in daily life, but professional athletes must contend with exposure from the very things they do the most—train and compete. Reasonable levels of oxidative stress can enhance sprint performance. However, it’s a slippery slope: too much, and you’ll find your performance and energy levels dropping.

Oxidative stress can be damaging, but it also signals the body to adapt, get fitter, and boost its intrinsic antioxidant defenses. The fitter an athlete becomes, the more adept their body’s antioxidant response gets. Share on X

Without adequate intervention, oxidative stress can impact sprint performance and beyond. It can also affect an athlete’s health and longevity.

What Is Oxidative Stress?

Oxidative stress is an imbalance of antioxidants and free radicals in the body—specifically, more free radicals than antioxidants. Antioxidants are compounds that neutralize free radicals in the body. They reduce the effects of oxidative stress.

Cells continuously produce free radicals and reactive oxygen species (ROS) as part of metabolic processes. ROS production during physical activity significantly impacts sports performance. During exercise, the metabolism speeds up to meet the body’s increased need for oxygen, which triggers the release of ROS. Physical activity also triggers enzyme activation, which increases the number of ROS. Over time, this process can harm cells and contribute to muscle damage and fatigue. While oxidative stress can positively impact performance in moderation, it’s also linked to many diseases, including diabetes, Parkinson’s, cancer, and heart disease.

However, physical activity can also increase antioxidants, making the big picture significantly more complex. Oxidative stress can be damaging, but it also signals the body to adapt, get fitter, and boost its intrinsic antioxidant defenses. The fitter an athlete becomes, the more adept their body’s antioxidant response gets. Since antioxidants combat free radicals in the body, many athletes take supplements to prevent oxidative stress. However, too much blocks some of the natural training gains associated with it. The trick is to find the right balance.

What Causes Oxidative Stress?

The presence of ROS increases due to physical and environmental stressors. Exercise is one of these stressors, as is any situation where oxygen consumption is increased. Professional athletes train and perform at levels where maximum oxygen is required, so ROS production is that much higher.

Without adequate intervention, oxidative stress can impact sprint performance and beyond. It can also affect an athlete's health and longevity, says Jack Shaw. Share on X

In addition to exercise, oxidative stress can also be caused by pollution, sun exposure, and stress. Any of these triggers can be present in the athlete’s environment. You may not be aware that you’re experiencing oxidative stress, as no standout symptoms exist until the condition is relatively advanced.

Weighing the Benefits of Oxidative Stress for Athletes

Although oxidative stress must be carefully managed, athletes can benefit from the levels of oxidative stress associated with low to moderate levels of exercise. This means keeping your heart rate at about 65% to 85% of your max heart rate. Low to moderate levels of exercise can stimulate adaptive responses in the body, improving resilience and performance without damaging tissue and organs.

Oxidative stress can also activate signaling pathways that promote hypertrophy and strength gains. This additional power is crucial in a world where force applied to the ground is a key differentiator between elite and sub-elite sprinters. Moderate oxidative stress can also stimulate the production of new mitochondria in a process called mitochondrial biogenesis,  enhancing aerobic capacity and endurance performance.

Image 1. Source: “Oxidative Stress, Mitochondrial Function and Adaptation to Exercise: New Perspectives in Nutrition.” Creative Commons License here.

ROS can promote vasodilation, or a widening of the blood vessels, which increases blood flow to muscles during exercise. The better the blood circulates, the more effective the body’s nutrient and waste removal systems work. Acute oxidative stress also initiates an inflammatory response when chronic inflammation reaches harmful levels—essential for muscle repair and adaptation during exercise.

The presence of oxidative stress signals the body to adapt to the demands of training, which can improve metabolic efficiency and overall athletic performance.

Understanding the Drawbacks of Oxidative Stress

Despite these benefits, oxidative stress can be an unwieldy force. High levels of ROS can cause oxidative damage to muscle fibers during training. This damage is a significant factor in the development of delayed-onset muscle soreness (DOMS), which can impair muscle function in the short term. While the inflammatory responses that oxidative stress triggers are necessary for muscle repair, they can also lead to prolonged soreness and recovery time, which is challenging for athletes in intense training.

Understanding the balance between harmful and beneficial effects of oxidative stress can help athletes and coaches optimize training strategies for better performance and recovery. Share on X

Oxidative stress is also associated with a quicker onset of fatigue during exercise. ROS can impair energy production processes in muscle cells, and excessive amounts can decrease performance. Chronic oxidative stress can lead to overtraining syndrome, which means you’ll take longer to recover from workouts and experience prolonged fatigue.

Other issues with oxidative stress are weakened muscle and connective tissues, which increase the likelihood of injuries. There is also evidence that oxidative stress can affect cognitive function, which can impact decision-making during competition.

Understanding the balance between harmful and beneficial effects of oxidative stress can help athletes and coaches optimize training strategies for better performance and recovery.

How Oxidative Stress Affects a Runner’s Short- and Long-Term Performance

Excess oxidative stress can begin impacting sprinting performance relatively early. Many believe that the most intensive training on the track is anything that results in high levels of lactic acid. Oxidative stress exacerbates the inflammation associated with intensive training. High levels of ROS can also increase the perception of fatigue, potentially making the effects of lactic acid more pronounced.

Every athlete is different—some may experience more overt symptoms, particularly fatigue and slow recovery, than others in the short term. In the long term, the effects become more apparent. If performance is decreasing and injuries are becoming more prevalent, explore solutions to this issue before it has lasting consequences.

Chronic oxidative stress can weaken the immune system, making you more prone to illness and infection. Over time, these issues significantly impact performance and training. It also contributes to accelerated cellular aging and increases the risk of chronic diseases. When dealing with the effects of oxidative stress, you must think beyond your prime and look to long-term performance and longevity.

How to Manage Oxidative Stress

Like many challenges facing athletes today, a holistic approach is the best way to balance health and long-term performance. Antioxidants are the most effective way to reduce oxidative stress, and those from natural sources are the most healthful, in part because the doses are low. Look to eat at least five servings a day of colorful fruits and vegetables rich in antioxidants. Aim to eat fish twice a week to get omega-3 fatty acids, which are also integral to reducing oxidative stress.

The timing of nutrient intake can also help in managing excessive oxidative stress. For example, consuming antioxidants and carbohydrates immediately after intense training can help replenish glycogen stores and combat oxidative damage.

Image 2. Data Source: “Antioxidants and Sports Performance”

Prioritize recovery techniques like sleep hygiene and stress management. Mindfulness, meditation, and deep breathing exercises can all lower stress levels. Regular massage and foam rolling before and after training are non-negotiable parts of recovery. Limit your exposure to environmental pollutants and protect your skin from excessive sun exposure during training.

Regular blood tests for oxidative stress biomarkers can also be useful for effectively tailoring nutrition and training programs. Alongside performance metrics, assessments can provide valuable insight into athlete physical performance and recovery. Assessments can include more than physical performance tests. They should also consider subjective measures like mood, fatigue levels, and overall well-being.

Cross-training has increased performance and reduced the repetitive stress on the primary muscle groups used for sprinting, says Jack Shaw. Share on X

Since oxidative stress presents differently from athlete-to-athlete, sprinters must monitor their responses to training and adjust accordingly. They must pay attention to signs of fatigue, prolonged soreness and decreased performance. They should then manage training intensity and recovery protocols around these symptoms.

Developing Training to Manage Oxidative Stress

Significant gaps still exist between science and best practice in how training methods should be applied for elite sprint performance. Excess oxidative stress further complicates matters, highlighting the value of tailored training programs compiled by experienced professionals.

Balance volume and intensity to allow for adequate recovery. You can do this by including interval training or tempo runs to push anaerobic thresholds while allowing for recovery. Incorporate easy runs, cross-training, and recovery to promote aerobic conditioning without excess oxidative stress.

Aim to train at a lower-to-moderate intensity 80% of the time, with 20% dedicated to more intense exercise. During intense workouts, your heart rate should be about 80% to 90% of your maximum, and you shouldn’t overexert yourself to exhaustion or nausea.

Active recovery days are also essential to promote blood flow and help clear metabolic waste products. Recovery days can include cold water immersion for 10-20 minutes between 50 and 59 F, which reduces inflammation and muscle soreness.

Cross-training has increased performance and reduced the repetitive stress on the primary muscle groups used for sprinting. Functional strength training is an excellent option to include for preventing injury and improving overall stability. Collaborating with sports nutritionists, psychologists, and expert trainers can give athletes a comprehensive approach to managing oxidative stress. Integrating multiple areas of expertise is crucial to developing a holistic strategy that addresses oxidative stress from different angles.

Creating a training program that manages oxidative stress is a holistic approach. It’s a balancing act between training, recovery, nutrition, and mental well-being. Athletes who find the sweet spot can optimize their performance while minimizing excessive oxidative stress.

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

Despite all the advances in strength coaching, sports medicine, and equipment technology, about one million individuals each year still suffer an Achilles tendon injury. These injuries are devastating for athletes—even with the best care, many athletes with torn Achilles tendons never return to their pre-injury performance levels.

At the pro level, an Achilles rupture is often career-ending. For these reasons, a proactive approach is needed, especially in sports such as soccer, football, basketball, and distance running, where the incidence of Achilles tears is highest. My approach involves a five-step, progressive exercise model, followed by a few “Achilles Hygiene” suggestions for keeping this tendon strong, flexible, and healthy.

(Lead photo by Ryan Paiva, LiftingLife.com)

The Fragile Achilles—Not!

Anatomy textbooks often give the impression that tendons are rigid, cable-like structures that connect bones to muscles. Not quite, as tendons can stretch up to eight percent of their resting length. They are also active tissues that act as biological springs that can stretch, store energy, and recoil to produce or amplify force. Let’s look at a few rather extreme examples of the resilience of the Achilles.

Note the positions of the ankles of the two weightlifters in Image 1 below. Not only are their Achilles stretched to extreme lengths, but they are under high loads. How extreme? How much load?

If preventing Achilles injuries is a priority, athletes should train the Achilles to react to rapid, large-amplitude movements under load..., says Kim Goss. Share on X

Consider that six male lifters have clean and jerked more than triple bodyweight, and the current absolute world record is 588 pounds. On the women’s side, a 108-pound woman clean and jerked 273 (over 2 ½ times bodyweight), and the heaviest clean and jerk by a woman is 425, performed at the 2016 Summer Olympics. Data on the strength levels of NFL players is scarce, but I assume that few NFL players can clean 425 pounds.

Besides enabling them to lift heavier loads (by allowing them to catch the barbell at lower heights), the lifter’s large-amplitude/high-load training protects against Achilles injuries. Let’s look at three examples of how using the proper training stimulus can help when things go wrong.

In Image 2, a female weightlifter awkwardly misses a jerk with 279 pounds, which represents 169 percent of her bodyweight. Her front ankle collapses outward, and the Achilles of her back leg is under extreme stretch when her leg plants and again when her left knee buckles. You would think these positions with such heavy weights would seriously injure this athlete, but she walked away just fine and returned to the platform for her next attempt and successfully lifted 293! Such great escapes are common in weightlifting—let’s look at two more.

In Image 3, two weightlifters awkwardly collapse under cleans, the lightweight female with 257 pounds and the male with 478, weights exceeding double their bodyweights. Their Achilles were under extreme stress in both misses, yet neither athlete was injured.

What can we learn from these three lifters? One answer is that if preventing Achilles injuries is a priority, athletes should train the Achilles to react to rapid, large-amplitude movements under load. However, for poorly conditioned athletes, such stimulus takes an introductory period of preparation, which includes avoiding specific high-stress conditioning methods. Consider the warning of Posturologist Paul Gagné, a strength coach who has trained over 500 NHL players, and his experience with push sleds and hockey players.

“Because pushing sleds places the Achilles under load throughout an extreme range of motion, I’ve seen many hockey players have problems with their Achilles, particularly the first time they try them,” says Gagné.

Likewise, I’m a proponent of the Olympic lifts for preventing Achilles injuries, and I make the case in a previous article as Achilles injuries are virtually non-existent in that sport. However, having athletes attempt full snatches or cleans during their first workout, particularly with maximal weights, may not end well. With that background, let’s look at an exercise program that can help you, or the athletes you coach, avoid Achilles injuries.

Step-by-Step Achilles Training

This program begins with exercises to develop stability, proprioception, and flexibility. It progresses into large amplitude, dynamic movements. I did not invent any of these exercises, and many alternatives work just as well—these are just ones I’ve used with athletes, so I’ve seen first-hand their effectiveness.

Excessive valgus places extreme stress on the Achilles and reduces the athlete's ability to produce force. Fortunately, many exercises can help reform the arch, says Kim Goss. Share on X

The first two steps can be performed simultaneously, but I recommend performing the final three sequentially because each builds upon the conditioning of the previous step. Specifically, the exercises in the third phase require considerable ankle flexibility, and the exercises in the remaining phases involve high-speed movements with high coordination requirements.

Step 1: Reform the Foot Arch

Valgus is a condition in which the feet collapse inward. Excessive valgus places extreme stress on the Achilles and reduces the athlete’s ability to produce force. Fortunately, many exercises can help reform the arch.

Image 4 shows two exercises Gagné prescribes to athletes with valgus feet, which are best performed barefoot:

1. 1. Hold a weight (such as a medicine ball), stand on one leg, and lift the big toe of the support leg. Holding the weight at about waist height, rotate side-to-side while holding up the big toe. Repeat the same number of reps for the other side.

 

1. Perform a front step-up with the big toe up on the support leg. To prevent pushing off with the back leg (to focus more on the front leg), lift the toes of the back foot. Align the working knee with the big toe during the exercise. Repeat the same number of reps for the other side.

Step 2: Restore Ankle Flexibility

“Fascia is connective tissue that surrounds and intertwines with the muscles,” says Gagné. “With inactivity, the fascia loses its flexibility and becomes weaker, making the muscles and tendons more susceptible to injury.” Variables such as excessive sitting, wearing improper footwear, and performing too much partial-range training can cause the fascia to restrict the ankle’s range of motion—more on this in the Achilles hygiene section. This flexibility issue must be addressed in the early stages of an Achilles training program training.

Image 5 shows a dynamic stretch of the gastrocnemius and soleus that can be used with resistance. It is performed on a platform high enough so that the heel can extend lower than the ball of the foot.

The exercise begins with the working knee slightly bent (to emphasize the soleus), the free leg lifted slightly off the platform, and finishes with the working knee straight (to emphasize the gastrocnemius). Note that the free leg does not touch the platform at any time. For variety, the toes of the support foot can be pointed inward to increase the stretch on the calf’s lateral (outside) part, while pointing the toes outward increases the stretch on the calf’s medial (inside) part. The exercise can also be performed barefoot.

Step 3: Strengthen Pelvic Muscles that Stabilize the Knee

The study of anatomy and biomechanics tells us that “everything is connected.” Besides strengthening the lower leg, it’s essential to strengthen the muscles of the pelvis, particularly those such as the piriformis that externally rotate the upper leg.

For this phase, I prefer single-leg exercises. Single-leg exercises are especially valuable for lower body stability and lateral movement because athletes support themselves primarily on one leg when changing directions.

When I started working with a high school girls’ basketball team in Utah about 17 years ago, the coach had to spend about 45 minutes before practice taping ankles because most of the girls had been suffering recurring ankle injuries. I had these athletes perform these types of exercises as part of their conditioning, and it paid off.

Here is what Head Basketball Coach Heather Sonne said about the results. “After about six weeks of using these exercises, my athletes’ conditioning improved so dramatically that I no longer had to tape any ankles. In fact, the only ankle injury we suffered since performing these exercises occurred in the final playoff game of the year, and it was an unavoidable accident that happened when one of our players’ feet landed on top of the foot of one of our opponents.” Success leaves clues!

Besides strengthening the lower leg, it’s essential to strengthen the muscles of the pelvis, particularly those such as the piriformis that externally rotate the upper leg. Share on X

Image 6 shows two types of single-leg squats, which, because one leg is extended, are often referred to as pistol squats. The first is performed between two platforms, such as weight benches, and the arms are used for assistance. When athletes can perform these squats without assistance, they should move on to pistol squats with dumbbells or kettlebells. (For more on pistol squats, Pavel Tsatsouline covered this exercise extensively in his book The Naked Warrior.) 

Another exercise that belongs in this phase is the ankle squat. It is a full squat performed with the heels together and toes flared outward to position the heels inside the pelvis.

Weightlifting Sports Scientist Bud Charniga saw elite Chinese weightlifters perform this exercise in training halls and has high praise for it. Charniga said this exercise “strengthens the calf musculature, especially the soleus; by a process called reverse – origin – insertion – contraction. The soleus muscle is lengthened under tension; as the shins tilt forward. Subsequently, these muscles pull the shins backward as they contract. Returning the shins from the tilted disposition acts to straighten knee and hip; as all links are interconnected through ankle, knee and hip joints.”

After a period of practicing ankle squats, the next progression would be performing barbell squat jumps with relatively light weights (starting with the empty bar). Unlike the popular hex bar jumps, these are squats performed with a full range of motion of the legs and a slight “bounce” out of the bottom. This stretch stimulates the bouncing out of the squat position in the snatch and the clean, reinforcing the elastic properties of the Achilles. Also, with this variation, you barely leave the ground. These two exercises are demonstrated in Video 1.

Video 1. Ankle squats and barbell squat jumps are dynamic exercises that work the Achilles throughout a full range of motion under load.

Step 4: Perform Jumps and Hops on Level Surfaces

The next step is to get everything working together quickly with fast jumps and hops. First, let me put a plug in for jumping rope. Jumping rope enhances stability and coordination at high speeds. Often, when the body is not stable or the athlete’s coordination is poor, the body’s response is to slow down or not react quickly enough (think “ankle breakers” in basketball).

Another practical exercise, and one that does not require any equipment, is the dot drill (Image 7), popularized by Bigger Faster Stronger (BFS) for the past 40 years. The dot drill involves performing a sequence of double-leg and single-leg hops on a pattern of five dots that form an X. BFS promoted it as a warm-up for weightroom, plyometric, and agility training.

Step 5: Perform Dynamic Movements on Angled or Curved Surfaces

After developing a foundation of elastic strength with the previous four steps, you can safely proceed to more advanced ankle and Achilles exercises. These exercises should not only help prevent Achilles injuries, but also enhance the elastic properties of the connective tissues to amplify power. But first, a story.

The Air Force Academy is a run-first team, and we often joked that our unofficial motto was “Passing is for cowards!” Consider that in 1990, the year we upset heavily favored Ohio State in the Liberty Bowl, our quarterback Rob Perez was averaging only 30 yards a game passing and didn’t have a single touchdown pass the entire season. In one game, a bad snap from center resulted in our kicker throwing for more yards than our quarterback! Perez certainly didn’t have a cannon for an arm (nor were his 40-time or lifting maxes impressive), but what Perez did have from a physical perspective was the ability to change directions quickly to help him make great running plays.

After developing a foundation of elastic strength with the previous four steps, you can safely proceed to more advanced ankle and Achilles exercises, says Kim Goss. Share on X

One coach told me that what expressly set Perez apart was his ability to cut quickly on his inside leg, enabling him to change directions a fraction of a second faster and throw off the defense’s timing. Also, because our offense required the guards to pull, lateral speed was a critical athletic fitness component of these positions. For these reasons, we emphasized many conditioning methods to improve lateral speed.

From a testing perspective, the 20-yard shuttle run was our best predictor test of lateral speed. Years of data we collected on the Air Force Academy Football Team found that performance in this test was associated with ranking on the depth chart. As for how to improve results on the 20-yard shuttle, I discovered that lateral jumps onto a slant board made significant improvements in the shortest time, particularly with our linemen.

About a decade after leaving the Academy, I started working for Bigger Faster Stronger (BFS) as their magazine editor. BFS developed a “Plyo Ramp,” a sturdy floor unit with three angled slant boards (two angles) and a non-slip surface. Unfortunately, the Plyo Ramp was large, heavy, and not practical in gyms with minimal space, so it never caught on in our primary market (high schools).

My interpretation of Occam’s Razor is that the best solutions are often the simplest and use the fewest elements, and Polish Plyometric Boxes fulfill this definition (Image 9). These concave and convex boxes, popularized in 1999 in the book Explosive Power and Jumping Ability for All Sports: Atlas of Exercises, are certainly simple. Further, they are relatively light and don’t take up much space.

Polish Plyometric Boxes enable the athlete to stretch and strengthen the Achilles through more extreme ranges of motion at high speeds. Resistance can be added with a weight vest or, as shown in the Explosive Power book, by holding a barbell across your shoulders.

The video below shows several Polish Plyo Box drills, dramatically demonstrating the ankle’s ability to react quickly to unique environments.

Video 2. Shown in this video courtesy of Skyhook, Polish Plyometric Boxes are practical tools for rapidly stretching and strengthening the Achilles through a wide range of motion.

Exercise is key to preventing Achilles injuries, but several other strategies must also be mentioned. They fall into a category you might call “Achilles Hygiene.”

What Athletes Must Know about Achilles Hygiene

Hygiene can be defined as “conditions or practices conducive to maintaining health and preventing disease.” More specifically, Achilles hygiene addresses non-training variables that may increase the risk of Achilles injuries. Here are four:

Risk Factor #1: Wearing Shoes with Elevated Heels

Whether for comfort or because they are fashionable, athletes often wear tennis shoes with elevated heels throughout the day. The elevated heels shorten their Achilles’ range of motion, almost like walking on the balls of your feet all day. For this reason, Gagné says these shoes can predispose an athlete to Achilles injuries and even lead to plantar fasciitis.

A better approach is to wear shoes with elevated heels when your sport requires it, such as with weightlifting, and wear walking shoes or shoes with low heels throughout the day—walking shoes have a lower heel and tend to have better lateral stability.

Risk Factor #2: Dehydration

Dehydration affects the elasticity of the tendons, causing them to behave like old rubber bands that easily snap when stretched. Although hydration is a complex subject beyond the scope of this article, consider that the cells will become dehydrated if there isn’t enough potassium or there’s too much sodium. This is often the case with consuming soft drinks containing high amounts of sodium.

Rather than trying to find a magic water-hydration formula, focus first on avoiding processed foods and high-salt sports drinks that can cause dehydration. Also, try to fulfill most of your water needs by consuming more fruits and vegetables.

Risk Factor #3. Too Much Sitting

Sitting for long periods has been associated with increases in blood sugar and body fat, orthopedic issues, and many other unnatural health conditions. Gagné also believes there is a connection between excessive sitting and Achilles injuries, as it can cause tightness and weakness in the fascia.

“Sitting can affect the function of the cerebrum, the part of the brain that controls muscle movement,” says Gagné. “The result is that kids are less athletic, and their reduced proprioceptive ability further increases their risk of injury.”

Risk Factor #4. Bad Medicine

Some medications prescribed to treat injury, pain, or infections can negatively affect the elasticity of the tendons, leading to rupture. One type of steroid used to relieve pain and reduce inflammation is cortisone, which is prescribed conservatively because it can weaken tendons.

Fluoroquinolones are a class of antibiotics that have recently received some attention as they treat respiratory issues, including COVID-19. That’s the good news. The bad news is that in a paper published in 2002, researchers conclude that these drugs may have “a direct toxic effect on collagen fibers” after just a single dose and “increase the risk of Achilles tendon disorders.”

Let’s add one more to our list—testosterone. Although there are many red flags with performing studies on athletes taking performing-enhancing steroids, we may infer some conclusions based on studies of those taking testosterone replacement therapy (TRT). TRT has become a billion-dollar business regulated by the medical profession, and the data pool is increasingly growing.

A 2023 study in the Journal of Foot and Ankle Research looks at 423,278 subjects, ages 35-75, who were on TRT for at least three consecutive months. The researchers conclude, “There is a significant association between Achilles tendon injury and prescription TRT, with a concomitantly increased rate of undergoing surgical management.” Additional studies have been conducted on biceps and quad tendon injuries with similar results.

Some medications prescribed to treat injury, pain, or infections can negatively affect the elasticity of the tendons, leading to rupture, says Kim Goss. Share on X

It’s not my place to give medical advice—after all, sometimes the best medicine is medicine. However, if athletic performance is a priority, consult your appropriate healthcare providers about any drug’s risks vs. rewards on tendon health and perhaps consider alternatives.

Beyond those four risk factors, other variables include age, hormonal fluctuations during a woman’s menstrual cycle, fatigue, training environment, nutritional deficiencies, equipment/gear quality, and, of course, coaching. That said, addressing these four Achilles hygiene variables is a good start.

Much more work is needed to educate coaches and the athletic population about preventing Achilles injuries. Hopefully, I’ve given you some practical ideas that may help you develop effective strategies to enhance athletic movement and reduce the risk of Achilles injuries.

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

Siu R, Ling SK, Fung N, Pak N, Yung PS. “Prognosis of elite basketball players after an Achilles tendon rupture.” Asia Pac J Sports Med Arthrosc Rehabil Technol. 2020 Apr 10;21:5-10.

Earp JE, Newton RU, Cormie P, and Blazevich AJ. “The influence of loading intensity on muscle-tendon unit behavior during maximal knee extensor stretch shortening cycle exercise.” European Journal of Applied Physiology. October 2013.

Gagné, Paul, Personal Conversation, October 6, 2024.

Charniga, Andrew, Jr. “It’s All Connected, Part III: Reverse Engineering Injury Mechanism.” Sportivnypress.com. July 10, 2015.

Goss, Kim. “Practical Steps to Prevent Ankle Injuries: Part 1.” March/April 2006, BFS magazine.

Goss, Kim. “Practical Steps to Prevent Ankle Injuries: Part 2.” May/June 2006, BFS magazine.

Tsatsouline, Pavel, The Naked Warrior, Dragon Door Publications; 1st edition, December 1, 2003.

Charniga, Andrew, Jr. “Ankle Squats.” Sportivnypress.com. February 10, 2024.

Starzynski, Tadeusz and Sozanki, Henryuk. Explosive Power and Jumping Ability for All Sports: Atlas of Exercises,‎ Stadion Pub, July 31, 1999.

Hygiene definition. Oxford Languages, languages.oup.com.

Cronin NJ, Barrett RS, Carty CP. “Long-term use of high-heeled shoes alters the neuromechanics of human walking.” J Appl Physiol (1985).

Valtin H. “Drink at least eight glasses of water a day.” Really? Is there scientific evidence for “8 x 8”? Am J Physiol Regul Integr Comp Physiol. 2002 Nov;283(5):R993-1004.

Daneshmandi H, Choobineh A, Ghaem H, Karimi M. “Adverse Effects of Prolonged Sitting Behavior on the General Health of Office Workers.” J Lifestyle Med. 2017 Jul;7(2):69-75.

Van der Linden PD, Sturkenboom MC, Herings RM, Leufkens HG, Stricker BH. “Fluoroquinolones and risk of Achilles tendon disorders: case-control study.” BMJ. 2002 Jun 1;324(7349):1306-7.

Lareau CR, Hsu AR, and Anderson RB. “Return to play in national football league players after operative Jones fracture treatment.” Foot & Ankle International. 2016 Jan;37(1):8–16.

Albright JA, Lou M, Rebello E, Ge J, Testa EJ, Daniels AH, Arcand M. “Testosterone replacement therapy is associated with increased odds of Achilles tendon injury and subsequent surgery: a matched retrospective analysis.” J Foot Ankle Res. 2023 Nov 11;16(1):76.

Rebello E, Albright JA, Testa EJ, Alsoof D, Daniels AH, Arcand M. “The use of prescription testosterone is associated with an increased likelihood of experiencing a distal biceps tendon injury and subsequently requiring surgical repair.” J Shoulder Elbow Surg. 2023 Jun;32(6):1254-1261.

Meghani O, Albright JA, Testa EJ, Arcand MA, Daniels AH, Owens BD. “Testosterone Therapy Is Associated With Increased Odds of Quadriceps Tendon Injury.” Clin Orthop Relat Res. 2024 Jan 1;482(1):175-181.

The NFL Combine is one of the most unique events in sport, a true example of peaking at very specific time. We aren’t training for 17 mini-peaks as we are in the NFL league season, or 82 competition nights like the NBA. You cannot truly “peak” for the Super Bowl or a National Championship—what if you never get there? NFL Combine preparation is like the Olympics, a snapshot in time to perform at your best. But instead of four years to prepare, you are lucky if you get nine weeks. This brings a need for a very specialized training layout—and, with that, the demand for a structured fueling program that aligns with these short, but vitally-important, microcycles.

Sports Academy is an elite training facility with locations in California and Texas, hosting large NFL and NBA Combine Preparation programs and NFL, NBA, and MLB off-season training programs. Yearly, Sports Academy hosts 40+ NFL pre-draft athletes handling all facets of their training, fueling, and recovery with a team of performance coaches, position coaches, physical therapists, performance dietitians, manual therapists, and psychologists.

Most athletes have had interactions with sports dietitians, so they have a basic understanding of performance nutrition. We fine-tune that info to meet the demands of Combine preparation, says @lindsey_rd. Share on X

As we break down our Sports Academy “NFL Combine Fuel” program, it is important to consider the demands of each training phase. Understanding these physiological stimuli ensures we are supporting adaptation, performance, and recovery. According to Ursula Heyner, Performance Coach at Sports Academy, NFL Combine preparation training is divided into the following phases:

• Diagnostics: Week 0
• Acclimation/GPP: Weeks 1-2
• Accumulation: Weeks 3-4/5
• Intensification: Weeks 4/5-6/7
• Taper: Weeks 7-8
• NFL Combine/Realization: Week 9

Performance coaches and dietitians should note that each individual athlete gets a timeline unique to them. Did they play in the National Championship game and arrive to us in mid-January? Are they coming off an injury? Did their season end in late November, and they’ve been out of structured training/fueling for a month?

For the purpose of this article, we will discuss fueling to support each of these defined phases above, understanding that the duration an athlete spends in each will vary. 

The metabolic demands remain relatively consistent throughout our phases: ATP-PC dominant training with enough aerobic capacity to recover between reps and handle the overall workload. What will vary, and thus what drives our nutritional modifications through the phases, is the training demand. Is the phase lower or higher volume? Are we putting a premium on stress adaptation or recovery?

Nutritionally, we also need to get the athlete to an optimal body composition, allowing them to perform well on tests and position drills—but at a weight that favors their competition on field. According to Duke Manyweather with OL Masterminds:

“There are nuances with each individual player’s state, if we have a player that is 290 lbs. and struggles to anchor or whose play strength isn’t up to par, we need to explore putting on lean mass. On the contrary, if we have a 350-360lb athlete, we need to evaluate his body composition and investigate: Is he struggling to recover? How is his joint health? Can he sustain a high level of play at that bodyweight? If not, we need to get him leaner. For Combine, there is a fine line between getting a player (up or down in weight) to match a number, but potentially diminishing performance.”

Herein lies part of the challenge of fueling the Combine Athlete.

NFL Combine preparation is like the Olympics, a snapshot in time to perform at your best. But instead of four years to prepare, you are lucky if you get nine weeks, says @lindsey_rd. Share on X

Three key concepts are important to note, as they are the main variables that we are supporting nutritionally in a concurrent fashion with varying degrees of emphasis:

1. Preparedness—This is long-term. It refers to the athletes’ overall level of training and, in this case, physiological output (strength, power, speed, etc.) and experience with the combine drills themselves.
2. Fitness—This is medium-term and refers to the athletes’ current ability to adapt and tolerate stressors as well as the volume and intensity of training.
3. Readiness—This is short-term and refers to the athletes’ current ability to perform on a given day. It’s most affected by acute factors.

We will be discussing fueling strategies to support and optimize all three of these factors so that we get the results we want at the appropriate time: during the NFL Combine.

Our main focus? Giving the athlete the best tools to manage stress and optimize the timing of their response to fitness vs. fatigue so they can adapt and recover on schedule, maximizing their performance during Combine week. As Bryan McCall, Director of Sports Performance at Sports Academy, puts it, “At the end of the day, this is the time to materialize untapped potential and showcase the full capabilities of the athletes to the football community.”

Many articles have been written on training protocols for Combine preparation, but how are we fueling athletes through these phases, promoting adaptation, fueling training demands, and supporting recovery? I’m glad you asked.

(Let’s also keep in mind that while we will be speaking specifically to preparing an athlete for the NFL Combine, you can apply these fueling principles to peaking for any athletic event that has a set and known timeline (think preparing championship boxers or mixed-martial artist competing once every six to nine months). The main theme in these preparations? “Support the athlete through the respective demands of each training phase.”)

Now, let’s break down how we fuel each phase, first by understanding the training demands on the athlete, then how we are supporting those demands with fuel, hydration, and supplementation.

Diagnostics: Week 0

An athlete can come to us anytime from mid-December to mid-January. Upon their arrival, we get busy with our nutrition intake and evaluation process while the Performance Team carries out diagnostic testing. Here, we gather a DEXA scan and resting metabolic rate (RMR) and meet with each athlete to analyze their fueling and hydration needs. During this evaluation, we discuss many facets of the athlete’s fueling and hydration, including (but not limited to):

• Current body weight/playing weight and where they see themselves for the Combine (note: since this may vary from what the Performance Team deems optimal, these discussions keep evolving as more data becomes available).
• Preferred foods and fueling patterns.
• Pre-, intra- and post-training nutrition they have used throughout their careers.
• Pertinent injury history.
• Current/past supplementation protocols.
• Sweat rate/concentration.
• How they evaluate their hydration status.
• Recent lab panels and current/previous nutritional deficiencies.
• Any nutritional challenges they have faced in their career.
• Anything they anticipate could be challenging during their time with us.

This is an important meeting to build rapport with the athlete and to let them know that we are there to support all their fueling, hydration, and supplementation needs. Building that trust is key as we look at adherence to protocols and buy-in. At this point in their careers, most athletes have had interactions with sports dietitians, so they have a basic understanding of performance nutrition principles. Our goal is to take that information, fine-tune it to meet the demands of Combine preparation, and fill-in knowledge gaps where necessary.

After this in-depth analysis, our sports dietitians meet with the Performance Team to discuss the needs of each individual athlete. We set goal body weight ranges and body composition change targets. These evolve over time as Performance Coaches gather more information about each athlete, see them move, watch them in drills, and listen to athlete feedback. We need the athlete to be confident moving at the weight range set for them. As a Sports Dietitian, my job is to take my knowledge and expertise, combined with athlete and coach feedback, to develop a plan that the athlete can execute to reach their performance peak.

This is an important meeting to build rapport with the athlete and to let them know that we are there to support all their fueling, hydration, and supplementation needs, says @lindsey_rd. Share on X

Much of our work during this phase is done behind the scenes. We are developing the athlete’s fueling and hydration plan, composing their meals (we will discuss this at length in the next section), organizing their supplementation protocols, and constructing their pre-, intra- and post-training fueling regimens. When you are fueling a team with 100+ athletes, not a lot of individualization can occur. Here, we can really customize each protocol to the athlete, down to their post-training shake recipe and pre-bed supplement protocol. Our goal is to get them on their specific fueling, hydration, and supplementation program no later than three days into their time with us. When you have a short timeline, every day matters and introducing key concepts early reinforces their importance.

Acclimation/GPP: Weeks 1-2

Training Demands: This phase is a return to training for many athletes, and it serves multiple foundational functions:

• Allows the athlete time to restore functional mobility and stability after a long season or potentially a layoff.
• Gives them the opportunity to rehab minor injuries.
• Serves to prepare the involved musculature and connective tissue for the intense training to come.
• Allows the performance staff the opportunity to teach technical components that will be essential to the athletes’ performance down the road while still in a lower intensity environment.

Nutritional Support: Here, we are focusing on managing soreness while helping the athletes familiarize themselves with their fueling plan. Motivation is typically high in this phase and buy-in with nutrition the best of all the phases. These are crucial weeks as we look at building the foundation for what is to come.

Individualized meals are ordered based on the athlete’s nutritional needs, fueling preferences, and any food allergies/intolerances. Having a tested resting metabolic rate from our partner, Gatorade Sports Science Institute (GSSI), allows us to accurately prescribe caloric targets for the various workloads the athlete will encounter. Through our meal prep partner, Prep Kitchen, we can customize amounts and type of carbohydrates, proteins, and fruit/vegetables in each meal. For high-need athletes, we work to supplement meals with additional carbohydrates, fruits, and/or healthy fats to meet needs.

Ordering the most elite meals won’t help if the athletes won’t eat them—we work to find options they enjoy and communicate frequently on any adjustments that need to be made. Performance coaches, position coaches, physical therapists, and manual therapists all help message the importance of putting quality fuel in their systems to support high training demands and optimize recovery.

As a Sports Dietitian, I use my knowledge and expertise, combined with athlete and coach feedback, to develop a plan the athlete can execute to reach their performance peak, says @lindsey_rd. Share on X

With the increased demand on the tissues in this phase, ensuring the athlete is meeting protein needs is critical. Prescribing protein targets of 1.7-2.0 g/kg is common here. We now know that the body can utilize greater amounts of protein in a single dose than we had once thought, with current recommendations set at .25-.4 grams/kg/meal to optimize muscle protein synthesis.¹ An athlete who has trouble fueling frequently will have larger protein targets at each meal.

Target macronutrient ranges will vary based on the respective athlete’s stats, individual response, and expenditure (here is where collaboration with the Performance Team is crucial, understanding workload on each day to ensure we are accurately prescribing nutritional protocols). For the purpose of this article, we will consider the needs of a 315lb Offensive Lineman with a calculated RMR of 3,150 kcals looking to maintain body weight. On a high workload day, this athlete will require between 5,435 and 5,985 calories, (physical activity level (PAL) factor of 1.725-1.9), hence the need for frequent fueling windows.

We can also consider how meals will be built for the above athlete. Remember that targets are individualized based on goal, intake data, and information from our evaluation. Once total calorie needs are set (tested RMR x PAL for each respective day of training), we calculate macronutrient needs: protein at 1.7-2.0+ grams per kilogram (or higher in a fat loss athlete), carbohydrates at 4-7+ grams/kilogram, and fats will make up the remainder of calories (at least 20% of intake). After subtracting pre-, intra-, and post-training fuel from these targets, we are left with what we need the athlete to intake from their three main meals (breakfast, lunch, dinner).

Often, one of these meals will be heavier than the others (think of an athlete who doesn’t like to fuel with large amounts of food mid-day for an afternoon speed session—we would then have higher targets at their dinner meal), but for the purpose of this exercise we will assume that we are equally dividing these targets between meals. Our calculations would then be:

• Carbohydrates (g) (after subtracting out pre-, intra- and refuel needs)/3 meals
• Protein (g) (after subtracting out pre-, intra- and refuel needs)/3 meals
• Fat (g) (after subtracting out pre-, intra- and refuel needs)/3 meals

A sample meal breakdown for our 315-pound lineman could look like

• Fat (g) (after subtracting out pre-, intra- and refuel needs)/3 meal
• ~1000 kcals
• 130 grams carbohydrate (520 kcals)
• 60 grams protein (240 kcals)
• 28 grams fat (252 kcals)

We are then able to build out the athletes’ meals to match the calculated targets. A chart with the sources we select from is shown in Figure 2. Amounts are selected by weight (oz.) to meet these needs. (Note that many athletes will also have a pre-bed snack to help get them to target and allow for a lighter mid-day meal.)

Base supplementation protocols are also implemented during these initial weeks. Through our partner, Momentous, we can provide elite, third-party tested supplementation to our Athletes. (See Figure 3 for a sample supplement protocol.)

A brief summary on the purpose of each protocol is below (note that each athlete will have a different protocol based on dietary intake and nutritional needs, but these are possible inclusions):

• Beet Root: Vasodilation (rich in nitrates) (if not using pre-workout).²
• Beta-Alanine: Attenuates neuromuscular fatigue (if not using pre-workout).³
• Pre-Workout: Caffeine, Beta Alanine, Vasodilator.⁴
• Collagen Peptides: Improvements in fat-free mass, tendon morphology, recovery.⁵
• Hydration/Carbohydrate Beverage: Carbohydrates to fuel training, sodium replacement.
• Creatine: Increases in maximal work output, power production, sprint performance, and fat-free mass.⁶
• Whey Protein Isolate: Highly bioavailable protein source, muscle protein synthesis.
• Multivitamin: Micronutrients to prevent deficiency.
• Vitamin D: Bone health, muscle protein synthesis, ATP concentration.⁷
• Omega-3s: Inflammation control, nervous system function, improving training adaptation.⁸
• Magnesium: Protein synthesis, cellular energy production, nerve and muscle function.⁹
• Zinc: Skeletal muscle synthesis and regeneration, role in proteostasis (if deficient in diet).¹⁰
• Ashwagandha: Improvements in strength, power, cardio-respiratory fitness, time to fatigue and recovery.¹¹
• Specific Pro-Resolving Mediators (SPMs): Inflammation control, promotes tissue repair.¹²
• Turmeric: Reduced soreness and inflammation.¹³

During the acclimation phase, we have not yet tested sweat rate/composition because losses are lower, so we are working off estimated and self-reported fluid and electrolyte targets. Our “base” recommendations for athletes are set at 1 oz. fluid/kg body weight, then a rehydration target of 20-24 oz. per pound lost during training. During this phase, these “in and out” body weights are recorded to understand individual losses. Our goal is to keep the athlete at a loss of no more than 2% body weight during a training session.¹⁴ In the next phase, when sweat rates are higher with increased workload, we will measure sweat rate and concentration to develop their customized hydration plan.

Ordering the most elite meals won’t help if the athletes won’t eat them—we work to find options they enjoy and communicate frequently on any adjustments that need to be made, says @lindsey_rd. Share on X

Athletes coming off late bowl games may need to work to control inflammation and prepare their bodies for the accumulation and intensification phases during these initial weeks. Recovery, not adaptation, is the priority here. We focus on anti-inflammatory foods (dark leafy greens, fatty fishes, berries, nuts, extra virgin olive oil, tomatoes, etc.) and add turmeric/other high-antioxidant supplementation, such as tart cherry juice to their regimen (as discussed later, we do not utilize these during the entirety of the program as the inflammatory process helps signal training adaptation, and we do not want to attenuate the anabolic signaling process).¹⁵ These athletes are already utilizing, and will continue to use vitamin D, magnesium, and omegas, our other main supplement players in inflammation control.

Accumulation: Weeks 3-4/5

Training Demand: This is the “work” phase. Volumes start to climb as athletes are now prepared for the demands of the training. Repetition is key here as athletes practice the techniques taught by the performance staff and gain experience at the drills. Output (velocity) is still not as high in the field work as it will be because of several factors:

1. Exercise selection—the distances for speed work are still progressing from shorter to longer, often resisted sprinting occupies a slot here as acceleration is emphasized and top speed work is still sub-max in nature, and technical drills still occupy a portion of the volume as techniques continue to be reinforced and stabilized.
2. The weight room still plays a vital role here as athletes who are “under-powered” and need to increase ground reaction force (GRF) strive to improve those variables through resistance training protocols. Some athletes also might potentially be trying to gain muscle here and a certain amount of weight room tonnage is essential.

Because of the overall workload, athletes are not peaking here and might even appear on the surface to take a step backward as fatigue accumulates and their body adapts to the stressors placed on it.

Nutritional Support: During this higher volume phase, we want to ensure athletes are meeting their carbohydrate needs, which are greater in this phase (typically with targets set at 6-7+g/kg BW). Fatigue is high, and we can start to see motivation to adhere to nutritional protocols decreasing.

Having carbohydrate sources that are favorable and easy to grab/consume helps get athletes to target. More carbohydrate-dense carb sources are prioritized at meals (think rice and pasta vs. potatoes or yams). We also keep bowls of fresh and dried fruits, whole fruit juices, carbohydrate beverages, bagels, and other carbohydrate-rich items around the facility to support this higher need phase. For athletes needing to drop weight or change their body composition, carbohydrate intake is still very important to support adaptation to training stimulus and prevent injury—adjustments to sources and amounts are made to support those goals.

Sweat losses also increase here, allowing us to test sweat rate and composition to calculate exact fluid and sodium losses per hour of training. Individualized hydration plans can then be drawn up to ensure athletes are meeting these increased needs. As you can see in Figure 4 below, fluid and sodium losses can vary greatly between athletes. Electrolyte supplementation will be utilized for athletes with higher losses and those not taking in enough through their diet.

During this higher volume phase, fatigue is high, and we can start to see motivation to adhere to nutritional protocols decreasing, says @lindsey_rd. Share on X

We keep different options in our toolbox to meet these varying needs, from moderate to high sodium (~500-1000 mg), and with varying carbohydrate amounts (~12-30 grams). Rate of fluid consumption is also important to note, and something we educate the athlete on. To avoid a diuresis effect, we want the athlete to drink frequently throughout the day and to space post-training rehydration over two hours (vs. “chugging” large amounts at one time). For the Sports RD, having many filling stations located around the facility, ensuring plenty of water is available at offsite training locations, and providing water bottles/jugs helps the athlete successfully execute their hydration plan.

Frequent touch points with athletes help maintain buy-in and adherence to meal, supplementation, and hydration plans, especially during this phase when fatigue levels are high. We want to make executing their fueling as seamless as possible, ensuring they have all the tools they need for success. This includes prepped meals, snacks, beverages, pre-portioned supplementation, and easy access to fluids and electrolytes. Remember, many of these athletes are staying in extended stay hotels during this time, so they may have limited food-preparation tools.

A mid-point body composition analysis is performed in week 4 to measure progress toward goal (lean mass increase, fat loss, etc.) and may drive adjustments to the athlete’s fuel plan. Remember that these adjustments are highly influenced by how the athlete is feeling, not strictly on the data. Our hope is to see increases in lean mass and a maintenance, or slight decrease, in fat mass on our gain/maintain athletes and a decrease in bodyfat levels with a maintenance of lean mass in our weight loss athletes. (Remember that the more aggressive the deficit we have the athlete in, the greater loss of lean mass we will typically see. This is where a conservative deficit that still supports the training demand is favorable.)

Intensification: Weeks 4/5-6/7

Training Demands: Intensity is the primary goal, so volume stops climbing and begins to decrease over the course of this phase. Technical drills and resisted running, while still present, take a back seat to full speed efforts. Repetitions decrease as sprint distances increase to a point where true max velocity can be achieved. Intensity in the weight room is still high, but volume begins to back off. Maximal effort performances are the emphasis here.

Nutritional Support: Cue nutritional strategies to support the central nervous system, an often-overlooked piece of fueling. While carbohydrate needs decrease a bit during this phase, they are still a vital part of the athlete’s fuel plan. Excitement and nerves are building here as we quickly approach the main event. Nutritionally, we reinforce our messaging with the athlete that these are crucial weeks, working to keep them locked in on their fueling, hydration, and supplementation.

In this phase, we will run our “Mock Combine” event in which we are able to test the fueling and hydration strategies we will use for the Combine. This “trial run” with pre- and intra-fueling and hydration helps us solidify protocols to use in Indianapolis. Remember, we have been practicing these the entire way (nothing new on competition day), but here we really work to nail down timing and specifics for each individual athlete. Amounts and timing will vary by athlete.

Let’s not forget that the mental preparedness component of Combine preparation is something we put great emphasis on, and we ensure our team provides fueling strategies to support athletes. We know the interaction between the gut microbiome and the brain (gut-brain axis), and stress to our athletes that what they are putting in their system affects not only physical performance, but also cognitive function.¹⁶ Preventing micronutrient deficiencies through food intake and supplementation (specifically vitamin D, B-vitamins,¹⁷ and iron¹⁸) are also critical here, as is consumption of DHA and EPA (omega-3s). Emerging research tells us that creatine supplementation may also be beneficial, especially in short-term memory and reasoning tasks.¹⁹

Taper: Weeks 7-8

Training Demands: Here, we are looking to stabilize the improvements made in the previous phases while enhancing recovery so that the athletes are fresh enough to perform their best when it counts. The hard training is over, and we are refining the athletes’ abilities while giving them the tools to achieve supercompensation and adapt to a level of performance beyond anything they have been capable of before. Recovery and readiness are the emphasis now.

Nutritional Support: As discussed earlier, we avoid using high-antioxidant supplements when possible throughout the previous training phases. With the short timeline, adaptation and anabolic signaling are crucial. The inflammation process, within reason, is beneficial to ensuring the athlete adapts to the stimulus placed on their system. Alternative recovery modalities are used throughout the program, especially where recovery, not stress adaptation, is the focus. According to Bayleigh Wheat, Performance Bodywork Specialist at Sports Academy:

“In utilizing advanced recovery modalities like Hyperbaric Oxygen Therapy (HBOT), Pulsed Electro-Magnetic Field Therapy (PEMF), and Low-Level Light Therapy (LLLT) from Eleve Health, we empower our athletes to push their limits while safeguarding their physical health. By implementing tailored recovery protocols after specific training sessions, we strategically enhance their ability to manage inflammation and optimize performance throughout the acclimation, accumulation, and intensification phases of training.”

Nutritionally, we wait until the taper weeks to implement some of these high-antioxidant supplements, with the goal of inflammation control and optimized recovery prior to the Combine. Here, we will add turmeric and SPMs to the athlete’s supplementation regimen and utilize tart cherry juice before bed. We will also put more of a focus on anti-inflammatory foods in this phase. The athletes will see more salmon, spinach/dark leafy greens, and berries in their meals. This is “crunch-time”—here, we strongly recommend athletes avoid consuming fried/fast foods and alcohol (this is the suggestion throughout the program, but stronger messaging is used in these weeks where acute readiness is vital).

While training volume and intensity are down during this taper, we keep fueling targets consistent with the intensification phase. This fuel is vital to the repair and recovery process and ensures the athlete will enter the Combine in a well-fueled state.

Body composition-wise, the work should be done. Our goal is to not have athletes drastically decreasing calories/carbohydrates or using dehydration strategies to lower their body weight, which can have a negative effect on performance. This is why adherence to protocols and execution throughout the eight weeks prior is crucial, and why we do a mid-point check-in at Week 4 to make any adjustments prior to this phase. Ideally, we can increase carbohydrates and calories for athletes who were in a deficit in the weeks leading up to the Combine.

We want the athlete to drink frequently throughout the day and to space post-training rehydration over two hours (vs. “chugging” large amounts at one time), says @lindsey_rd. Share on X

There is a lot of behind-the-scenes work going on here as we prepare all the fueling and hydration items each athlete needs to Indy. Like an away game, we want to keep things as consistent as possible, ensuring everything the athlete used during training is replicated for them in Indy. We will discuss this in the next section.

Realization: Week 9

Training Demands: This is where it all comes together as preparedness, fitness, and readiness intersect simultaneously and we seek to perfect the athletes’ performance. Timing is crucial, as everything we have done up to this point is irrelevant if the athletes leave PRs on the training hall floor. It is now “game time” and we want the athletes to feel good, look good, and perform at a level beyond anything they have ever seen. The focus is on putting the most confident, explosive, and healthy athlete possible on the turf at Lucas Oil Stadium in Indy.

Nutritional Support: Our main goal here is to ensure the athlete has everything they need to execute their fueling, hydration and supplementation. The last thing we want is them to put in all the work for the past eight to nine weeks then rely on fast foods or “wing-it” with their fueling and hydration. We need to cover each category of their nutrition: meals, hydration, pre- and intra-training fuel, recovery nutrition, and supplementation.

• Meals: Prepped meals, consistent with those the athlete fueled with for the entirety of the program, are shipped to our host hotel at the Combine, ensuring the athlete has well-tolerated, familiar foods available. Lower-fiber carbohydrates and lean proteins are prioritized here to support performance and minimize risk of GI distress.
• Hydration: It’s important to note that hydration needs are increased on travel days. Based on current recommendations we set a hydration target of 100-300 mL/hr. of fluid while in the air.²⁰ Hydration status is then evaluated after travel with adjustments made as necessary. Gallon water jugs and electrolyte supplements are provided to each athlete according to their hydration plan.
• Pre/Intra Fuel: Athletes are provided individualized bags containing the carbohydrate items they have used for pre- and intra-fueling throughout training and at Mock Combine. Timing and amounts should be matched as closely as possible to those utilized throughout the program.
• Recovery Nutrition: Ready to drink protein shakes, packets of whey/plant protein, carbohydrate-rich items, and tart cherry juice are all available to utilize after training/events and before bed, ensuring we continue to support the recovery process.
• Supplementation: Supplements are individually packed for each athlete similar to those utilized during the taper phase (multi, omegas/SPMs, vitamin D, magnesium, creatine, turmeric, zinc, ashwagandha).

As Sports RDs, our role at the Combine is to ensure athletes have what they need accessible at all times. This may mean running an athlete meals or fuel during a long day of meetings/interviews/medical or bringing refuel items for post-training. Athletes will typically arriv two to three days prior to their first event, a critical time to ensure they are well-fueled and hydrated before they take the field.

When nine weeks is all you have to prepare for one of the biggest stages of an athlete’s career, you need to look for every advantage possible, says @lindsey_rd. Share on X

During long days of back-to-back obligations, hydration can be challenging. Ensuring the athlete has water and electrolytes with them is key. There are a lot of moving pieces for the athlete here. Our job is to make nutrition, hydration, and supplementation easy to execute, not an additional stressor.

Our goal is to maintain a fueling schedule as consistent as possible with what we utilized during training. Three main meals, pre-, intra-, and post-training fuel, and performance snacks as needed/before bed. Timing will vary, but we strive to ensure we are hitting these fueling windows and avoiding long stretches without fuel/hydration.

When nine weeks is all you have to prepare for one of the biggest stages of an athlete’s career, you need to look for every advantage possible. Nutrition may feel like a small piece of the puzzle, but it can have a profound impact on training adaptation, recovery, and performance. By supporting each phase of training with targeted fueling, hydration, and supplementation, we help “set the stage” for an athlete to peak at a very calculated time. That time could be the NFL Combine, the Olympics…or even a big high school track meet. It’s any time the athlete needs to put forth an all-time best effort on a specific day or period of time. When we know the questions in advance, we can come up with the answers to the test.

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

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