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For much of the last 50+ years, the interest and buzz surrounding new training methods and technologies has mostly been very lifting- and barbell-centric. As the weight room slowly but surely became the norm for training athletes of all ages and levels, the relative advantage weight training gave teams and athletes began to level out. With expertise and use of those protocols becoming more standard, coaches began searching for the next series of ideas, philosophies, and technologies that could give them back that relative advantage.

Over the past two decades, sprinting and speed development—presented in many different methods and philosophies—have become that “difference-maker” that the weight room was from the beginning. While there are still programs that don’t focus on sprinting as a major developmental tool (just as some still lack in weight room strength training), it has become a mainstream aspect of athletic performance training. As coaches began to master the basics of speed development—or if not mastered, at least used with proficiency—as they did with strength training, they’ve begun to seek out technologies and tools that can assist them develop faster, more explosive athletes.

As coaches began to master the basics of speed development, as they did with strength training, they’ve begun to seek out technologies and tools that can assist them develop faster, more explosive athletes, says @MarkHoover71. Share on X

Video 1. OHM straight leg bounds (Prime Times).

In search of speed development knowledge, I visited XPE Sports during their NFL Combine prep in 2023 and noticed that the athletes were using an interesting machine in preparation for their SHREDmill runs. It had handles attached to a run cord (similar to a 1080 Sprint or Run Rocket) and could be set to a static load. This load held the athlete at a set velocity. Once reached, XPE staff could set a velocity as low as 0.1 MPH or as high as 10 MPH. This allowed the coaches to use the device as a sled of varying loads without having to adjust any weight.

I was instantly drawn to this new technology and sent a picture to my colleagues at SimpliFaster with the text “You need to see this.” The machine was the OHM Run, built by Optimal Human Motion. The device is designed to optimize strength and power training through the use of accommodating resistance. This allows the athlete to perform functional, ground-based movements against not just a fixed speed but also a fixed load, if they choose. While most commonly used in place of a sled as at XPE, the OHM Run can be used in countless ways and for much more then speed development.

Still, what jumped out at me was its ability to be used in place of a traditional sled. The OHM Run isn’t designed to be only a resisted sprint tool (such as a 1080 Sprint or Run Rocket)—it’s meant to train strength and power in a consistent manner regardless of how fast the athlete attempts to move. Its versatility gives you the ability to use it as a sled, resistance sprint tool, or a strength training machine.

Using the OHM for movements such as heavy walks (that can simulate a sled push but with isokinetic load), resisted sprints, rotational movements, or loaded change of direction are just a few of the options. This machine can be used to help the athlete create certain angles and positions that can’t really be “cheated” and still done effectively. It also gives instant feedback to the athlete on peak and mean power outputs of the exercise. All this without having a sled and weights taking up space, or taking time to load and unload. In addition, the OHM Run can be used for a multitude of rotational, press, and pull movements. Its variable usage really sets it apart, making it less of a sprint device and more of a Swiss Army Knife tool.

Video 2. OHM heavy walks.

Video 3. Block starts from the OHM Run.

For this round table-type collaboration, Mike Wright (Athletic Trainer at South Sioux City High School) and Vien Vu (Physical Therapist at Stanford University) will pass along some insights on their experiences with applying the OHM Run.

Mike Wright

When our high school first received the OHM, one of the biggest benefits was its ease of setup and the ability to quickly integrate it into our sessions. We were primarily focusing on power in the early acceleration phase. The OHM allowed our student-athletes and coaches to concentrate on proper shin angles and strengthening the plantar flexion muscles.

In the early acceleration phase, it’s crucial to work on the plantar flexion muscles due to their significant role in acceleration, as opposed to doing seated or standing calf raises. Chris Korfist has recently emphasized that “if your first step doesn’t reach three meters per second, you have a lower ceiling for your running potential.” (Korfist – Podcast – Talking Pitt Episode 28 -Using 1080 Sprint to Getting your Athletes Faster.)

The OHM is a great tool for providing the necessary resistance and targeting the shin angles to build the power required for increased speed.

Another benefit of the OHM is its versatility, both with combining other pieces of equipment and working on qualities outside of acceleration training. An example would be how our throwing coach on the track team also had the opportunity to use the OHM with his athletes. He incorporated it into the indoor training for his throwers, especially with the discus throwers, to enhance their rotational power.

The OHM is a great tool for providing the necessary resistance and targeting the shin angles to build the power required for increased speed, says Mike Wright @ssc_cardpower. Share on X

When using the OHM in the weight room, we incorporate it with our SHREDmill in a performance circuit. The SHREDmill has been a fantastic tool for our power work in the weight room. Our school has been incorporating SHREDmill workouts since January of this year, and we have seen great results. The OHM is a great addition to supplement the work already being done with the SHREDmill.

If time is not a limiting factor, we try to measure an athlete’s vertical jump at the beginning of every round. When the vertical jump decreases, the athlete will not complete another circuit. An example of a round in the performance circuit we might use with the OHM is as follows:

• Split Stance Band Assisted Vertical Jumps: 1 x 4 each
• Altitude Drops into Split Stance: 1 x 4 each
• Tall Fall Lean Unresisted 15-20 yard run
• OHM – Heavy Resisted Marching: 1 x 4 each
• Yuris: 1 x 3 each
• SHREDmill – Gear 2 Run (start with a resistance of 6 and progress as needed)
• Spring Ankle Isometric: 10 seconds each

This is just one example of how we would use the OHM in the weight room. There are many different practical applications that we could incorporate it into. When we have time constraints, we would simply pair it with our Gear 2 SHREDmill, and, depending on the athlete’s training age, would go from anywhere to 2-5 sets of each.

Vien Vu

Not only can the OHM be useful for performance, but it also allows for earlier introduction of the above-mentioned motor learning drills when individuals may not tolerate ballistic movements such as running. For example, those rehabbing after ACL reconstruction may not be allowed to run until week 12 based on MOON group guidelines.¹ This leaves most athletes performing dynamic exercises such as hinge and squat pattern variations for 6 weeks, which may be repetitive and solely work on strength.

The OHM allows practitioners to complement traditional strength training with resisted movements to work on shin angles and functional trunk stability up to 6 weeks earlier in their rehab (Figure 1).

This allows for strength development, but also speed and biomechanics. A lot of selected exercises are more than walking and bodyweight movement, yet are below that of ballistic exercises. Such principles are useful for athletes restricted from ballistic exercises because of issues like bone stress injuries, lower extremity surgeries, and lumbar spine injuries.

• Heavy resisted march
• Resisted reverse walking (emphasis on terminal knee extension)
• Resisted lateral marches
• Resisted lateral walks, marches, and crossover steps
• Overhead marches (emphasis on pelvis position and core control)

My Experience

Currently, our main use with the OHM is as part of our SHREDmill performance circuits. We will begin by setting the OHM to its heaviest isokinetic setting (0.1 MPH) and have our athletes lean and extend as if they were pushing a heavy loaded sled. The lean and drive at the set, ultra-low speed allows our athletes to drag their foot, setting up a shin angle and foot placement (after they can snap their foot down under their hip) that is conducive to what we call Gear 1.

Not only can the OHM be useful for performance, but it also allows for earlier introduction of motor learning drills when individuals may not tolerate ballistic movements such as running, says @MuyVienDPT. Share on X

Video 4. Snapping the foot under the hip.

These angles allow the athlete to experience horizontal force and be forced to present it correctly to the ground in order to be able to move. Our cue is “inside edge, ball of the foot” to ensure correct force application.

We pair these two runs at 0.1 MPH with SHREDmill bounds and a “Yuri” movement.

As we progress through our performance circuit, we use increasing speeds of 3.0-6.0-8.0 MPH on the OHM Run paired with Gear 2 and Gear 3 runs on the SHREDmill. We do this to be able to surf the entire range of speeds and shin angles. We believe each increasing velocity will allow the athlete to feel the needed foot placements and resistance levels to better self-organize themselves into the optimal angles.

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

References

1. Wright RW, Haas AK, Anderson J, Calabrese G, Cavanaugh J, Hewett TE, Lorring D, McKenzie C, Preston E, Williams G; MOON Group. Anterior Cruciate Ligament Reconstruction Rehabilitation: MOON Guidelines. Sports Health. 2015 May;7(3):239-43. doi: 10.1177/1941738113517855. PMID: 26131301; PMCID: PMC4482298.

It’s Sunday morning after a late-night Saturday contest—another postmortem. Our staff meeting progressed to a discussion about communication—or, more aptly, the lack thereof—in our prior night’s game. The lapses that can occur between the press box to the sideline, coach to coach, the sideline signals to the huddle call, checks, audibles with our players, or any combination. This is the controlled chaos that occurs every 25-40 seconds before a ball is snapped. Our meeting soon turned from the reasons for missed opportunities, to excuses, to blame, and finally…to finger pointing.

OC: “I didn’t get the correct down and distance.”

HC: “You said it was two-yards and it was under a yard.”

OC: “I would have called a different play.”

AC: “What takes us so long to get the play in?”

HC: “We had to waste a timeout…we had to take a delay of game, and it put us behind the sticks.”

OC: “Did we practice that play in that situation on our Wednesday script practice?”

DC: “Why don’t our DB’s understand stick defense?”

OC: “Do our receivers know where we have to get to on third down to move the chains?”

I coached for 30 years, on eight coaching staffs, in all three phases of the game. The one constant every Sunday after a game: spending 45+ minutes trying to find a more efficient way to streamline this process in a timely manner. Success is only possible by having everyone on the same page in comprehending situational awareness. Understanding down/distance is paramount because, combined with field zone, all communication starts here.

I knew there had to be a simple solution, and there was…Lazser Down was borne out of frustration.

There has never been a precise distance system in the history of football, and the market demands technology that is going to improve the game day experience for the full range of invested parties:

• Football coaches: Frustrated with not getting exact distances sooner to make the best call.
• Players: Confused about processing down/distance/call and anticipating the opponent’s play.
• Game officials: Burdened with communicating down/distance with crew to anticipate the type of play.
• Stadium Fans: Dissatisfied with the flow of game that is continually interrupted by measurements, especially when they know the technology is available.

Answering the Call

Like Jon Gruden, I am a card-carrying member of the FFCA (Fired Football Coaches Association). For 30 years, I engaged in coaching, recruiting, and scouting in high school, junior college, Division II, Division 1-AA, Division 1-A, and, finally, in the Arena Football League. Our family moved multiple times while living in Missouri, Kansas, California, Oklahoma, and Texas. We have experienced the highs (Conference Championships, a State Championship, a National Championship, and bowl games) as well as the lows (program discontinued and being part of a staff firing). Many more great experiences than not.

After our last coaching stop in Texas, with the Austin Wranglers of the AFL, I had the unique experience of working on the television version of Friday Night Lights (Season 1) while we waited for our house to sell (an occupational hazard). I was a ‘featured extra’ as a coach (it was harder to act as a coach than be one) for the Dillon Panthers. My acting “career” consisted of a few lines, diagramming plays on the whiteboard (“that look real”), and giving input (when asked). One of the “ah-ha” moments that I quickly recognized was the positioning of products during the taping of the show for branding and advertising purposes. Companies such as Under Armour, Gilman, Gatorade, and Schutt were all featured—as well as Dial-A-Down.

There has never been a precise distance system in the history of football, and the market demands technology that is going to improve the game day experience for the full range of invested parties, says Mike Foster. Share on X

At the end of filming and the sale of our house, we moved back to Kansas City, where my wife and I grew up. I was hired to work in the sporting goods industry by Jim Egender, who was the inventor of Dial-A-Down. I soon saw that besides selling Dial-A-Down, we had a repair business for when parts began to wear out or became damaged through normal use. It was that moment when the light bulb went on. I wanted a system that used no moving parts, could convey the distance as well as down, would be able to communicate with the scoreboard system, and would remain true to the traditions of the game. “Simple enough,” I thought! (and here we are, 17+ years later).

After three years of initial research and development on my own, I realized that I’m not an engineer. Grasping this, I walked across the street to the Blue Valley School District CAPS building. This is the Center for Advanced Professional Studies (www.bvcaps.org)—“an entrepreneurial, innovative approach to education that is designed to give high school students firsthand, real-world experience in a profession of their choice.” Over the next 2.5 years, students work with mentors (Bushnell, Garmin, etc.) to develop proofs of concept and early prototypes. They accomplished this, and we had as much of an educational experience as they did while collaborating with different teams, timelines, and project benchmarks. We were able to apply for a provisional patent in March 2013.

Now, the Lazser Down patented system provides real-time objective down and distance feedback in measurements of yard, foot, or inch. This instant information creates situational awareness, improving game day strategy and communication between coaches and players. It facilitates the on- and off-field administration of game officials. It enhances the in-stadium experience for fans by offering a more interactive involvement and minimizing the interruptions required for measurements.

Lazser Down: So Easy, My Grandkids Can Operate Our System

This is a true statement! When we were undergoing R&D in our early versions of the Lazser Down operating system, we had our two oldest granddaughters, 12 and 10 years of age at the time, as our test chain crew. In under 15 minutes they both understood how to operate the system and could troubleshoot any operational errors created for them to solve. This involved them switching units and repeating the process. Whenever I give a quick tutorial to a first-time chain crew at a game, I repeat this story to “challenge them” because it is so easy.

Lazser Down has been used in NFL, Power Four, Group of Five, and large and small high school stadiums with the same efficiency and accuracy. We have been vetted and granted an Operating Frequency and FCC ID that doesn’t interfere with other wireless equipment used in game-day operations. It requires a three-man chain crew to operate our system. Our system merely converts the amount of TIME to travel from the Down Marker to the Distance Marker and converts that to display in YARD, FOOT, or INCH with our default measuring from 99 YARD down to 6 INCH.

When we were undergoing R&D. we had our two oldest granddaughters as our test chain crew. In under 15 minutes, they both understood how to operate the system and could troubleshoot any operational errors. Share on X

The simplicity of our system is that each unit has an “on/off” button that is RED and a BLACK button that will change the Down/Distance, depending on the unit that the member is operating. Turn on both units when ready to use (using the RED buttons on the underside of the heads). They will automatically pair with each other and be ready to measure. If using two sets at practice (i.e., offensive field and defensive field) always pair up one set before second set. If using a paired set and a single Lazser Down Marker on the opposite sideline, always turn on the paired set first followed by a single unit. During game operations, after about four minutes of inactivity on either unit, a Power Save Mode takes effect. The display dims during Power Save Mode, and pressing the BLACK (measure or down advance) button will restore the unit to its previous brightness level.

The only additional skill to learn involves pressing the BLACK button, which adjusts the display’s brightness to accommodate the game environment (inside/outside/daylight/night).

After each use, restore units to a full charge with the provided wall “Smart Chargers.” While charging, the LED on the wall chargers will be RED. When the batteries are fully charged, the LED will show GREEN. Our units will operate 7-8 hours on a single charge and will be fully charged by the next morning. Our Power Save Mode is operational for 32+ hours.

Down Marker Systems and Product Differentiation

During the past 37 years, Dial-A-Down and Pro Down have carried the lion’s share of the market. Until recently, there haven’t been any advancements in the original technology. Lazser Down changed that with real-time down/distance feedback that gets digitally displayed on the field down/distance system as well as the scoreboard. This furnishes the in-stadium experience with technology that’s currently only available to the home viewing audience. Looking at the competitive analysis, the only thing that Lazser Down has in common with the current market is that we each display the down.

There are two existing electronic down-marker competitors in today’s marketplace. Within the last eight years, a digital down marker (e-Down) has been introduced to the market at a retail cost of $2,099.  This marker does not meet the standards (size of number display) used by the NFL. Fisher Athletics recently introduced a second digital down marker that sells for $1,999. Neither of these products have a distance marker component. The Lazser Down Kit is available at www.lazserdown.com for $4,195 + $100 shipping/insurance. A standalone down marker is available for $1,670 + $55 shipping/insurance.

Unlike present systems, the patented Lazser Down technology provides instant, precise, and objective information on a superior digital display that’s more durable and safer for participants. Our LD Down Marker, which weighs five pounds, and our LD Distance Marker, coming in at nine pounds, are lighter than the 10-pound units currently used by programs across the country. We utilize Closed Cell Foam used in the automotive industry (bumpers, dashboards, armrest, etc.) to cover 60% of the surface area. Rounded corners with slim profiles reduce chance of injury to players, coaches, and officials. The batteries and electronic components are encased in protective foam to safeguard participants and the operational reliability of units. Our design doesn’t feature any moving parts that could fragment. They also take advantage of polycarbonate housing—the same material used in NFL helmets—that will not splinter and a two-piece aluminum pole padded with high density waterproof foam.

Lazser Down’s patented system provides real-time, objective down and distance feedback in measurements of yard, foot, or inch says Mike Foster. Share on X

Making a Difference Every Snap

Lazser Down’s patented system provides real-time, objective down and distance feedback in measurements of yard, foot, or inch. It has proven to be a truly innovative and market-changing product that’s impossible to copy or directly compete with because of our patents.

This instant information assists:

1. Coaches and Players.
   • Improves game day strategy and communication.
   • Eliminates spotter in press box.
   • Extends 25/40 second play clock for play call and audible/checks at LOS.
   • Provides players with a vibrant visual that mirrors NFL size/style on yardage to gain/defend.
   • Allows the down/distance practice script to take on innovative emphasis with fewer personnel required.
   • Vivid display allows for quicker entry of down/distance during break-down of video.

2. Game Officials.
   • Facilitates the administration of game officials with superior visibility to on-field officials and press box personnel (game and play clock operators, replay booth, statisticians, stadium PA, television/radio announcers, national media partners, etc.).
   • Provides ease of operation and a lighter weight allows chain crews to move quickly, pacing the game properly.
   • Focuses chain crews on the game due to pressing button on each play to update digital displays, eliminating errors in down/distance.

3. Stadium Fans.
   • Enhances the in-stadium experience by offering superior visibility and a more interactive involvement.
   • Minimizes interruptions required for measurements.

Success on the Field

After our initial MVP (minimal viable product) and early prototype at Blue Valley CAPS, we plunged headfirst into an extensive network of great opportunities in the Kansas City entrepreneurial community. We quickly progressed with Whiteboard 2 Boardroom Bi-State Commercialization, Small Business & Technology Development Center at UMKC, Kauffman FastTrac Tech Venture, Digital Sandbox, SparkLabKC, Enterprise Center (Johnson County) Growth Mentoring Service, and finally ScaleUp! Kansas City. Keeping everything local, our go-to-market Lazser Down system is engineered and manufactured by BV Systems, a Kansas City area firm.

Through this tremendous portal of mentorships, we were able to secure our patents, trademarks, and taglines while simultaneously developing our business plan with a clear vision for bringing our product to market. Starting in 2017, networking with my former peers in the world of football, we secured Notre Dame, Tulane University, University of Nebraska, and Central Catholic HS in Bloomington, IL. Each agreed to become clients in our pilot program. They evaluated us in practice and scrimmages during two Spring Ball sessions and one Fall Season, providing feedback as we fine-tuned our R&D bringing Lazser Down to market in late 2018.

Over the past six years, we have been on over 300 televised games, including the Alliance American Football, the XFL, USFL, UFL, East-West Shrine Bowl, Senior Bowl, 9 NCAA National Championships, 11 NCAA Bowl Games, multiple Power 4 and Group of 5 Conference Games, 28 All-Star Games, 14 TAPPS State Championship Games (two years) at Waco ISD in 2022-2023, 72 UIL State Championship Games (six years) at AT&T Stadium—home of the Dallas Cowboys, as well as countless high school games. We find that customer word of mouth drives most of our sales:

• “It’s one of the best pieces of equipment you can have in your arsenal. It will help you in multiple aspects of practice and games and takes the guesswork out of down and distance. You will not be disappointed.” – Bryan Harrod, Head Equipment Manager – Arizona State University
• “After 40 years as a football coach, finally a product that helps me and my defensive coordinator be more efficient with our play-calling.” – Mark Thomas, 4x State Champion Head Coach and Missouri Hall of Fame Coach – Odessa, Missouri
• “The best thing about Lazser Down is looking across the field during the game and knowing the exact down and distance. It helps speed up our play-calling.” – Greg Jones, Defensive Coordinator – University Central Missouri
• “As an up-tempo team, having an exact down and distance quickly allowed us to be more efficient in our play-calling.” – James Creed, Head Coach/AD – Nashoba Valley Tech – Westford MA
• “Lazser Down has become critical in our practice preparation. By knowing situational football in practice our players are much better prepared to win on Saturday.” – Donn Landholm, Special Assistant to Head Coach Willie Fritz – University of Houston

Most recently, we were on the sideline during the Summer of ’23 by the Seahawks, Rams, and Cowboys in OTAs, Mini-Camps, and Training Camps with the endgame of providing feedback to the NFL, at its request. The teams all provided valuable insight and, most importantly, have all verified the value of real-time data. We have a customer footprint in 32 states across the USA, plus the District of Columbia.

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

Picture a training session of 60-plus third- through eighth-grade football campers: the athletes are lined up in a sprint gauntlet to hype up every camper as they take their turn showing off their PRs for everyone to see. The combination of pressure and commitment to push themselves to maximum effort has led to more smiles and high fives in the last few months than we had seen since the beginning of our venture into the speed training world. At Dee-Mack, a small 1A school in Illinois, this is something we look forward to in every training session!

We have been using our Freelap timing system multiple days a week to help aid in our progress. This has taken the human element out of timing and given us an online option to export all of our times from the Freelap website. That allows us to build a Google Sheets document to store the times and track our student-athletes over the course of their training careers with us.

Our Freelap timing system has taken the human element out of timing and given us an online option to export all of our times from the Freelap website, says @CoachMyers873. Share on X

Where We Started

The constant battle for a spot of importance in a student-athlete’s everyday life has helped us focus on searching for a way to keep our training program exciting. To create a sense of competition, we decided to create @SimpliFaster @FreelapUSA MPH bag tags for all of them to display their current progress. This system has been fun to watch as it grows in popularity, but going on five years of bag tags left us wanting to push our training days to become more competitive.

Each training group would have between 25-35 athletes ready to run a full 40-yard dash or a flying 10-yard sprint for MPH. Each sprint day during a class period would offer 40 minutes for a proper warm-up, sprinting with correct rest periods, and still transitioning to the weight room for strength training. This scene would repeat through six class periods a day.

Initially, we would have a coach stand with an Apple iPad at the finish of the sprint or agility drill and shout out the final time or MPH. This wasn’t nearly as efficient as we thought it was going to be–it was challenging to read out the results before the next person crossed. We would have all of our athletes running back-to-back to maximize our rest periods and allow for us to get the most out of our training days.

Video 1. Timed sprints with coach reading out results.

When we first started training with Freelap, we asked our athletes to just do one thing: sprint as fast as possible through the end of the drill. Now, we were asking them to also listen to their times or MPH as they crossed the finish line. We were noticing a decline in the finish to some of their sprints. This was directly related to how we were communicating the times with each student. Anything that distracts them or takes away from their maximum effort has the opposite effect of what we need to reach our speed goals as a school.

Training is always a work in progress that depends on needs, facilities, and time. We decided we would try something new and also help create even more competition! We purchased an Apple TV and plugged it in to our video board outside in view of the track, which is where we run all of our sprints. We used the mirror option and full-screen mode on the Freelap iPad to immediately display their times or MPH for everyone. This has been a game changer for us because it gives the athletes instant feedback.

Posting Live Feedback on the Big Screen

When we first started using Freelap, our students would routinely make comments that if their chip did not register, that sprint was then pointless. As time went on, I do believe they realized nobody could see their times and if for some reason they did not give their all or get a good time, then it didn’t make a difference. With the addition of displaying the data on the video board, it now turns each sprint day into a live track meet with results available to everyone at the facility as the finish takes place. This has helped to create an awesome training environment for our sprint days!

With the addition of displaying the data on the video board, it now turns each sprint day into a live track meet with results available to everyone at the facility as the finish takes place, says @CoachMyers873. Share on X

Video 2. Football camp athletes sprint with live MPH feedback on the video board.

If you are interested in taking your sprint days and turning them into something more with your Daktronics video board & Freelap Timing System, here are the steps we have used to do that.

1. 1. Purchase an Apple TV (you will need an Apple device running the Freelap application to mirror to this device later). Any Apple TV will work.

 

1. 1. Unbox Apple TV, plug in, turn on, and sign in.

 

1. 1. Go to settings: remember the password for screen mirroring (you will want to do this privately so others will not have access to mirroring on the video board). If you would like to set a custom password, you can also do that.

 

1. 1. You will then have to turn on your video board (most outdoor systems have a breaker to flip).

 

1. 1. Connect the HDMI into the HDMI port on your DMP8000.

 

1. 1. Go to your show control computer and create a button that will play the HDMI input. Right click and click on “New Button.” Click 2 and select “Full Screen Takeover.” Click 4 and “Add.”

You will follow the folders to get to the devices folder where you will select “DeckLink SDI Micro.”

7. 7. Click on the button to play the HDMI feed on your video board (you should see the home screen of your Apple TV on your video board and will be able to use the remote for anything you want to do outside of timing).

 

7. 7. In your Freelap app, go to Settings—General Settings and adjust the full screen configuration. You will need to adjust it to display LAP if you are wanting it to display a time and MPH if that is what you are wanting to display.

7. 7. We will need to create an exercise. We heavily track two things, a full 40 with a 1-yard start and Flying 10s for miles per hour. This would be how we would create those two exercises in the Freelap application.

7. Go back to the homepage on the Freelap application. Click the + button and add a new workout. Choose the exercise you created and start the workout.

11. Take your iPad and you will go to mirroring to connect. At this point, type in the custom password given to you on the Apple TV. You can find this in your general settings.
12. Choose full screen mode on the Freelap application and turn the iPad horizontally.

From Faster to Higher

We have had great feedback from our student-athletes about the extra motivation that they got from the live data on the video boards. Two of the most important tests we do outside of sprinting are the stationary vertical jump (no approach) and the two-foot standing broad jump. When we do these, the vertical jump is done on a Vertec vertical jump tester, while the broad jump is done with a tape measure. We allow the athlete to jump three consecutive times in a row before recording a final score. For the broad jump, we will take the training group and allow them to go once and get back in line for a total of three times.

It has been great to watch the competition for a trophy, the daily leaderboard, and the all-time record books work together to bring out the best in our student-athletes!, says @CoachMyers873. Share on X

For our student-athletes, we give out a “Bounce” trophy for anyone who can get a combined 130’’+ for males and 100’’+ for females between their two jump totals. We decided to go one step further for our jump testing days and display a live leaderboard of the current group. This can be adjusted for anything that is being tracked with a total number. This has helped keep the focus and attention of our training groups while they wait to take another turn. It has been great to watch the competition for a trophy, the daily leaderboard, and the all-time record books work together to bring out the best in our student-athletes!

Video 3. Using the basketball scoreboard to display live feedback from jumps testing.

We were able to do this using Google Sheets with Open Broadcaster Software (OBS) on the Daktronics show control computer.

You will need to download this plug-in to be able to display the OBS source through the video board.

1. 1. Make a copy of the following Google Sheet to add your student-athletes (Display Demo).
   2. Go to OBS and create a new scene.
   3. Add Browser as a source.

1. 1. Add website URL of the Google Sheets page you will be using.

1. 1. Click “Interact” to make sure you are displaying the correct page. Change view to 50%.

1. 1. Hold Control and ALT at the same time as you crop the viewing down to just the leaderboard.

1. 1. Stretch to fit the screen.

1. 1. In OBS, go to “Tools” – NDI Output Settings. Make sure you have clicked the box for the output you are going to use. (Main or Preview both will work).

1. 1. As you enter in new scores for each student-athlete (Column E), they will automatically update on the leaderboard.

1. 1. On your Daktronics Show Control computer, follow the steps used above to create a new button and make it take over the full screen. Click 4 and add the NDI source of that laptop.

1. To enter the data in live, we will use another computer or a cell phone running that file’s Google Sheets.

Opening the Door

These new additions to our training days have led us to start brainstorming on future ideas. Is the next step to have a picture-in-picture using our live stream equipment for the athlete to review later? Or maybe we take both of the tools featured in this article and combine them to offer a split screen of live MPH with a leaderboard during each sprint session? I know our Dee-Mack athletic department is constantly striving to keep our training days something that our student-athletes feel they get to do and not have to do!

Our number one goal has always been to consistently stack good training days, while managing multi-sport student-athletes, travel team schedules, and the amount of non-school days in a public school calendar. The tug of war between burnout and becoming great at something has encouraged us to pursue an avenue that gets the most out of the days we have with our training groups. We feel that for now, we are winning this battle for the near future with the addition of some new tools!

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

Altitude training is challenging but beneficial for cyclists preparing for their next big event. Cycling at high elevations significantly impacts the body and forces it to adapt. Therefore, some athletes arrive early to acclimate to the conditions.

The impact on glycolytic enzyme activity is one of the most significant differences in altitude and sea-level training. Here’s what cyclists need to know about their physiological changes in high elevations and how their training should adapt.

How Altitude Training Impacts Glycolytic Enzyme Activity

Trainers and researchers focus on red blood cell count at high elevations because of the significant increase in red blood cells. Research shows that high-altitude environments increase red blood cell mass, and athletes may need up to three weeks to acclimate. However, glycolytic enzyme activity is sometimes overlooked in cyclists. This bodily process drastically impacts performance at altitude.

First, cyclists experience metabolic adaptation when they train in high elevations. Hypobaric hypoxia challenges the body’s oxygen levels and tissue metabolism. Sometimes it depends on the athlete’s genetics and their acclimation to the climate.

Living in high-altitude areas alters metabolic function and makes it easier to perform. A 2020 Current Opinion in Endocrine and Metabolic Research study finds that long-term residence in high elevations enhances glycolysis for the EPAS1 gene.

Most cyclists see different glycolytic enzyme activity because the high altitude alters phosphofructokinase production. This enzyme is less present in the body due to the hypoxic environment, considering the metabolism focuses more on aerobics.

Altitude training makes the mitochondria denser because it responds to oxidative stress and higher rates of ATP hydrolysis. Share on X

When training at high elevations, the body relies on glycolysis but also focuses on the tricarboxylic acid (TCA) cycle when oxygen is insufficient. A 2023 Science of the Environment study finds that hypobaric hypoxia exposure improves the TCA cycle, whereas the conditions inhibit glycolysis. The researchers attributed pyruvate acid to the stimulation, lending an explanation to cyclists and their bodies’ reactions.

The mitochondria is another critical consideration for glycolytic activity. Cyclist’s bodies require oxygen despite the limited availability, so they rely on this part of the cell for necessary energy. Altitude training makes the mitochondria denser because it responds to oxidative stress and higher rates of ATP hydrolysis. Cyclists need their cells to produce more mitochondria to maintain high energy levels while training in elevated areas.

It’s also essential for cyclists to understand what happens with their lactate tolerance in altitude training. Energy systems produce adenosine triphosphate (ATP) despite the lack of oxygen, and the muscles simultaneously build lactic acid. Cyclists are familiar with this because some believe it causes a burning feeling. However, the body converts it to glucose and produces more ATP to increase stamina.

The body faces the challenge of a lower maximal lactate steady state (MLSS) when training at high altitudes. Therefore, cyclists see their CO2 production and VO2 decrease. A 2024 American Journal of Physiology study examines the differences among cyclists at 2,222 meters, 1,111 meters and sea level. The researchers find that the athletes at 2,222 meters had a significantly lower MLSS power output than the other groups, demonstrating the profound effects of elevation.

What an Altitude Training Regimen Should Contain

While cycling is more complicated, the high altitude has some advantages. For example, consistent training at these heights produces better performances once cyclists return to typical elevations. Oxygen capacity depends on the person, but long training periods improve this metric and lead to better results.

Consistent training at these high altitude produces better performances once cyclists return to typical elevations. Oxygen capacity depends on the person, but long training periods... lead to better results. Share on X

Altitude training can push cyclists to their limits, so it’s critical to have a targeted training regimen. The conditions at high elevations take some factors out of their control and force their bodies to change. Therefore, athletes must be ready for the harsh elements.

Optimized training may depend on the athlete’s DNA and the specific conditions they endure at altitude. That said, research has supported particular types of training to support them. A 2023 Applied Sciences study found cyclists in hypoxia high-intensity interval training (HHIT) experienced greater performance improvements than the normoxia group at a lower elevation. This result gives cyclists direction for enhanced training methods.

Data Source: “The Effects of Intermittent Hypoxic Training on Aerobic Capacity and Endurance Performance in Cyclists.”

What should the HHIT training look like? Cyclists can learn from a 2020 Frontiers in Sports and Active Living study. In this analysis, the cyclists started with three weeks of endurance training before moving to a hypoxic chamber. Then, the athletes did five repeated sprint training in hypoxia (RSH) sessions over 10 days. Each workout required them to execute seven all-out sprints for six seconds before leveraging active recovery.

The exercise started with a 12-minute warmup and two blocks of seven sprints. After the first half, the cyclists had a 10-minute recovery stage before the third and fourth sections of sprints. The final section included a 10-minute active cooldown to end the workout.

Once complete, the researchers analyzed the power output, heart rate, peripheral oxygen saturation (SpO2) and other critical metrics. The study found the athletes’ basal SpO2 increased by 2.5 percentage points between the first and fifth sessions. Was the workout satisfactory as future guidance for athletes? The researchers concluded the RSH intervention was an efficient workout for professional cyclists and improved total work.

How should carbohydrate intake differ when training at altitude? Research suggests it should be a 35% increase to improve performance, says Jack Shaw. Share on X

The 2023 Applied Sciences study discovered a few other workouts are conducive to athletes training at high altitudes. While intense training is necessary, the researchers also found submaximal exercises aided physiological adaption for athletes. For example, cyclists should integrate tempo rides into their regimen. This exercise could include a 60-minute ride using about 80% of the maximum heart rate, thus increasing their lactate threshold.

Submaximal exercises are advantageous for athletes because they construct a cyclist’s aerobic base and introduce workouts that reduce the risk of overtraining. While less intense, these regimens are critical to a cyclist’s fitness. A 2022 Biology study found endurance submaximal exercise in hypoxia improved metabolic and cardiac responses for healthy men compared to their normoxia training.

Considerations for Altitude Training

Physiological changes and training regimens are critical for altitude training. Additionally, cyclists must focus on other factors to optimize their performance in high elevations. Gear is an excellent starting point, because it can make the cycling regimen easier.

For instance, cyclists should wear compression clothing because it improves oxygen levels despite the elevation. This gear is most important on the lower body—especially the quads and calves—to improve blood flow and reduce the effects of muscle vibrations. Lactic acid is a by-product of glycolysis, so compression clothing is necessary for optimal performance.

Another consideration for cyclists is their residence and practice locations. Sustained altitude training requires living in or close to an area with high elevation. Cyclists in Salt Lake City, Utah, or Mammoth Lakes, California, may have the upper hand because of the geography. However, there are solutions for athletes who live far from these advantageous areas.

One of the choices cyclists have is an altitude mask. This solution may alienate athletes because of its reputation, with some questioning its efficacy when improving oxygen capacity. However, relying on research and leveraging professional insight is vital before deciding whether to use it. A 2024 Sports Sciences for Health study cleared the air on whether cyclists should leverage altitude masks for their training.

The researchers divided the cyclists into two groups, with half wearing the RSH mask and the other half using an RSH tent. Each group tested their sprint number and power output until failure for eight sessions. The study also measured the athletes’ VO2, SpO2, heart rate, core temperature, and muscle oxygen saturation (SmO2). The participants experienced improved anaerobic performance with the altitude mask, thus proving the tool’s worthiness.

Image Source: “Mask vs. tent: effect of hypoxia method on repeated sprint ability and physiological parameters in cyclists.” Creative Commons License here.

The study also validated using RSH tents, considering the cyclists’ performance improved with both methods. However, the tent excelled over the mask because it improved their core adaption. Ultimately, the best method for cyclists depends on their available resources and preferences. The tent and mask methods require large air compressors to treat the air and mimic high altitude, so coaches must consider their budgets for the best option.

Dietary Considerations in Altitude Training

The final considerations for cyclists in altitude training should be their diets. These unfamiliar conditions require athletes to consume more calories because their bodies work harder

to produce optimal power. Cyclists should focus on carbohydrates the most out of the micronutrients because they’re the body’s primary energy source. If not, they risk underfueling their bodies and compromising athletic performance.

How should carbohydrate intake differ when training at altitude? Research suggests it should be a 35% increase to improve performance. A 2020 Frontiers in Sports and Active Living article investigated the effects of carbohydrate intake on Olympic athletes during altitude training. The researchers found a 35% increase in carbohydrates improved their diet composition but did not significantly affect blood metrics.

While the snacks didn’t drastically change the blood dimensions in the study, cyclists should focus on micronutrients when training at high elevations. For instance, iron is a crucial part of their diet because it aids red blood cell production. Athletes should prioritize leafy greens, meat, legumes and other fortified meals. Vitamins B, C, E and magnesium are other small but integral parts of altitude training.

Some cyclists benefit from supplements during hypoxia, so they’re worth considering for coaches and athletes. A 2024 Exercise, Fitness and Human Performance and Health study examined common nutritional supplements to determine their effectiveness for cyclists in hypoxia training. While sildenafil and ischemic preconditioning (IPC) were not beneficial, the researchers found NO3 and beetroot (BR) optimized endurance.

Optimizing Altitude Training and Scrutinizing the Details

Coaches and their athletes should leave no stone unturned when searching for a competitive edge. One detail cyclists should pay attention to when altitude training is their glycolytic enzyme activity. High elevations make this bodily function less prevalent and significantly change the body’s metabolism.

These conditions require athletes to optimize their training and diet for peak performance. Cyclists should use hypoxia chambers and altitude masks and increase their carbohydrate intake when preparing for altitude competitions. A holistic approach is necessary to conquer the high altitude and deliver the best athletic performance.

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

Reference

Chang, W.-Y., Wu, K.-C., Yang A.-L., et al. (2023). Simulated Altitude Training and Sport Performance: Protocols and Physiological Effects. Applied Sciences. 13(20).

Liu, G., Li, Y., Lao, N, et al. (2023). Energy Metabolic Mechanisms for High Altitude Sickness: Downregulation of Glycolysis and Upregulation of the Lactic Acid/Amino Acid-Pyruvate-TCA Pathways and Fatty Acid Oxidation. Science of the Total Environment. 894(10). 

Faiss, R., & Rapillard, A. (2020). Repeated Sprint Training in Hypoxia: Case report of Performance Benefits in a Professional Cyclist. Frontiers in Sports and Active Living.

Koivisto-Mørk, A. E., Paur, I., Paulsen, G., et al. (2020). Dietary Adjustments to Altitude Training in Elite Endurance Athletes; Impact of a Randomized Clinical Trial With Antioxidant-Rich Foods. Frontiers in Sports and Active living. 2, 106.

Park, H. Y., Kim, J. W., & Nam, S. S. (2022). Metabolic, Cardiac, and Hemorheological Responses to Submaximal Exercise under Light and Moderate Hypobaric Hypoxia in Healthy Men. Biology, 11(1), 144.

Ramchandani, R., Florica, I.T., Alemi, A., et al. (2024). Review of Athletic Guidelines for High-Altitude Training and Acclimatization. High Altitude Medicine & Biology  25(2).

Vasquez-Bonilla, A.A., Rojas-Valverde, D., Feliu-Ilvonen, J.M. et al. (2024). Mask vs. Tent: Effect of Hypoxia Method on Repeated Sprint Ability and Physiological Parameters in Cyclists. Sport Sci Health.

Yu, C., Tsai, S. Liao, Y., et al. (2024). Exploring the Potential Benefits of Interventions When Addressing Simulated Altitude Hypoxia During Male Cyclist Sports: A Systematic Review. Applied Sciences. 14(7).

Most Strength and Conditioning (S&C) coaches primarily aim to design gym programmes which yield positive results and transfer to improved sport performance. In many cases, improved multidirectional speed is a key performance indicator for a successful S&C programme.

Within my role, I work as a private S&C coach with a variety of individual athletes, teams and coaches on athletics, soccer, tennis, netball and field hockey. My job is to identify potential limiting factors which may aid or hinder speed performance, work out how to measure these, and ultimately select the most optimal way to improve them.

From data I’ve collected over the past five years with a variety of athletes, I haven’t found a metric which correlates with speed performance measures more strongly than the countermovement jump (CMJ), says @tommymunday1. Share on X

The Vertical Jump and It’s Link with Speed

Cue the vertical jump. With performance determined by rapid and forceful hip and knee extension, it is clear to see some performance factors which overlap and aid with multidirectional speed.

Jump height is determined by the amount of impulse and force an athlete is able to generate when the only resistance is their own bodyweight.

Rapid and forceful hip and knee extension has some crossover with accelerating, decelerating, and even top speed qualities.

As part of training and testing, I measure speed using timing gates and StatSports GPS technology, and use Output Sports or OptoJump data for measuring jump height or reactive strength. From data I’ve collected over the past five years with a variety of athletes, I haven’t found a metric which correlates with speed performance measures more strongly than the countermovement jump (CMJ). Depending on the test, distance, and population, explained variance is typically moderate to very strong, with jump height being a good predictor of an athlete’s capacity to be quick.

The table below summarises various bits of open-source data and numbers I’ve collected or found from a variety of populations.

Within soccer, acceleration and speed in the first 3-5 steps are crucial to create or deny space within time constraints, so a link between CMJ height and 0-10m speed is useful information when a coach wants to increase the chance of developing this quality.

When we look at the data within the same population (youth soccer), we can see that as distance increases, the strength of the association decreases. Logically, this makes sense—as distance increases, ground contact times become shorter, a focus shifts from muscular “pushing” to tendon “bouncing” and qualities which support a higher vertical jump seem to become less relevant, but still explain some relatively high variation of performance.

A Damien Harper study from 2020 finds that athletes who can jump higher also have better deceleration performances and qualities than their lower-jumping counterparts. For the most part, we can be reasonably confident that training which moves the needle on an athlete’s jump height will improve qualities which can also contribute to development of speed in multiple directions.

What Kind of Training Does an Athlete Need to Improve Their Jump Height?

My preference is to start by measuring an athlete’s countermovement jump with the hands on their hips. I’ll then get a score, but without context this isn’t much use to me.

The next job is to repeat the test with different task constraints, to work out why they are jumping the height they are, and to infer how to best improve this.

For the most part, we can be reasonably confident that training which moves the needle on an athlete’s jump height will improve qualities which can also contribute to development of speed in multiple directions, says @tommymunday1. Share on X

Depending on the athlete, selected development exercises can either focus on maximum strength or more ballistic-focused rate of force development (RFD) work. This will usually follow a more concentric or eccentric theme to further challenge qualities which contribute to development of the jump—and in turn contribute to multidirectional speed.

Heavier resistance work such as squats or deadlifts may be appropriate, equally alongside loaded ballistic work such as power cleans and loaded jumps, or bodyweight jumps often using boxes in various formats. The detail is in selecting the appropriate exercise, intensity and volume to ensure continual progress is made.

Eccentric or Concentric? Paused Squat Jump—Eccentric Utilisation

After the initial CMJ, the next assessment is to repeat the test with a three-second pause at the bottom of the jump, followed by a rapid acceleration out of the hole. This variation relies much more heavily on rapid concentric force production, recruiting motor units rapidly without a prior alert from the CNS, created from the eccentric stretch-reflex.

Video 1. CMJ Testing.

Video 2. Paused Squat Jump Testing.

The difference between the paused squat jump and the countermovement jump can be quite useful info. This is often referred to as the “eccentric utilisation ratio,” as it indicates how effectively an athlete has loaded up when descending and how effectively their body has used the benefit of the eccentric phase to generate a more forceful propulsion back out.

This ratio can be calculated from:

(CMJ – SJ) / CMJ

Athletes with large differences between the two jumps (>15%) often appear to be very elastic in their nature, often taking some time and using lots of range to wind up and power out of the jump.

Athletes with small differences (<10%) often appear to be quite explosive and potentially don’t use lots of range or speed during their eccentric phase of the jump. Athletes who are eccentrically weaker or slower may have little difference and not benefit much from the eccentric phase of the jump.

Athletes with large differences between the two jumps (>15%) often appear to be very elastic in their nature, often taking some time and using lots of range to wind up and power out of the jump, says @tommymunday1. Share on X

It should be noted that there is no research linking EUR performance and sport performance. For that reason, a high or low EUR wouldn’t mean an athlete is automatically fast or slow. I’m, therefore, not too concerned about comparing EURs between athletes, but it can be very useful when comparing an athlete against themself to help identify what we will specifically work on to target their CMJ.

My preference is to prescribe more eccentrically-themed gym work for athletes in the second category, and more concentrically- or isometrically-themed gym work for athletes in the first.

For athletes between the two, they’ll tend to do a bit of both, depending on what the programme allows and can cater to.

EUR – General rule of thumb

• <10% – Eccentric-themed gym work
• >10% – Concentric-themed gym work

Once we’ve identified a more appropriate contraction type for a programme, the next job is to work out whether a programme should prioritise developing the magnitude or rate of force development more.

Establishing a Loaded Jump Profile—Does the Athlete Need to Work on Max Strength or RFD?

After the hands-on-hips CMJ, we can again change the task’s constraints by adding additional load in the form of the trap bar jump. This is biomechanically very similar, and for this reason we see strong linear trends when plotting height against additional load.

I’ll typically get an athlete to perform sets of one to three trap bar jumps with increasing loads for between four and seven sets, aiming for an R² value of 0.97 or higher within a trendline.

Video 3. Creating a loaded jump profile with the Bosco Index.

I’ll tend to keep loading an athlete up by 5-20kg at a time and keep doing sets until they are jumping less than 50% of their original unloaded CMJ.

As load increases, an athlete is afforded more time and mass to generate higher forces over extended time frames, provided they have the maximum strength qualities to do so.

Due to a lack of maximum strength, athletes with steep trendlines will have their jump heights drop off very quickly under increased additional load.

Performance improvements are often fairly predictable and can be normally attributed to a key exercise which has been used, says @tommymunday1. Share on X

Athletes with a shallower trendline will have their jump height drop off more gradually. With longer contraction times afforded, they are able to generate higher forces and impulses to move themselves plus heavier additional loads with some decent momentum. However, when only their own bodyweight (and less time) is available as resistance, they may lack the RFD qualities to recruit motor units rapidly and demonstrate their strength in an unloaded vertical jump.

Athletes in the second category should prioritise exercises which encourage and allow them to generate the high forces they are capable of in reduced time frames.

Athletes in the first category, however, should prioritise max strength training, and lift the lid on the amount of force they are able to generate through motor unit recruitment and, in some cases, muscular size.

The Bosco Index

We can quantify the steepness of the trendline using the Bosco Index. When an athlete first comes in, we’ll take their body mass. Let’s say it’s 80kg. We’ll then use the load vs. jump height trendline to forecast what they would jump with 1 x their body mass, or 80kg additional load. This is then divided by their CMJ.

Bosco’s Index for this loaded jump is recommended to sit at 0.33, or one-third of their CMJ. That is, an athlete jumping 45cm should jump at least 15cm with 1x their body mass as additional load.

If they can, this removes the doubt that maximum strength is a limiting factor to their jump performance. If they can’t, they can most likely still benefit from getting stronger.

Even though this research was published in the early 90s, it’s stood the test of time. From the hundreds of profiles I’ve collected over the past few years, the mean, median and mode average value for the Bosco Index sits at 33%.

An interesting case study which brings this data to life is two U18 sprinters who performed these tests.

Athlete A had a very shallow trend line, and was relatively not affected too much by additional load.

Athlete B, however, was very affected by additional load, dropping off rapidly. We can infer that Athlete B can jump high because they’re able to access a lot of the force they can generate quickly, unlike athlete A, who is able to generate high forces but was lacking the ability to recruit and access this quickly.

Bosco Index – general rule of thumb

• < 0.33 – Prioritise max strength
• >0.33 – Prioritise ballistic work / RFD

Putting It Together

Exercise categories can form a quadrant, adopting both themes to address an athlete’s development area for a higher vertical jump and improved qualities to contribute to speed development.

I’ll typically run with an exercise as a key lift for a session 1-3 x per week for four weeks, then repeat the tests.

Case Study — What Does this Look Like in Practice?

Testing on an appropriate day allows the coach to track change and adaptation with an athlete.

An example case study would be some recent work with a senior professional soccer goalkeeper with a good training age and extensive background for S&C. Below you can see the initial testing results, programme, and outcome. The athlete’s results were as follows:

• CMJ – 49.2cm
• SJ – 45cm
• EUR – 9%
• Jump @ 1 x BW – 17.7
• Bosco Index – 36%
• Outcome for training theme – Eccentric – Ballistic

Two key exercises were a depth jump from a 50-60cm box and a Trap Bar CMJ at a load which yielded the most impulse. The aim was to improve the rate of eccentric force production—with the athlete loading more forcefully and more quickly.

After four weeks of eccentric themed training with a ballistic emphasis, significant improvements were made in the CMJ and SJ, although we can see that they were more pronounced in the CMJ, with the athlete now using the benefit of the eccentric phase more effectively.

The next phase would focus on concentric-ballistic work, based off the athlete’s new profile.

For the past 2-3 years, I’ve been using this programming method with a number of athletes to make consistent, long-term improvements with the CMJ. Manipulations in volume and intensity are made around key competitions, but periodisation around training themes is largely unplanned and follows the profiling and testing data.

Performance improvements are often fairly predictable and can be normally attributed to a key exercise which has been used. For example, after a block of max strength work, there will be greater improvements in loaded jump performance than there will in the CMJ. After a block of ballistic work, the loaded jump tends to maintain or very often there will be a slight drop in performance, representing a slight reduction in max strength. However, this allows the coach to reintroduce this as a stimulus and keep making consistent improvements with the athlete.

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

Bosco, C. (1999). Strength Assessment With the Bosco’s Test. Italian Society of Sport Science. https://www.scribd.com/document/215051255/Bosco-Strength-Assessment-1999

Harper DJ, Cohen DD, Carling C, Kiely J. Can Countermovement Jump Neuromuscular Performance Qualities Differentiate Maximal Horizontal Deceleration Ability in Team Sport Athletes? Sports. 2020; 8(6):76.

NFL Combine Data: www.profootballreference.com.

The athletic fitness industry often overuses the title “pioneer.” While developing a creative way to perform dumbbell flys that target the upper-inner-deep pectorals is notable, that kind of contribution does not warrant such a title. Fleeting internet influencers aside, there are true pioneers in health and human performance who deserve recognition and our respect. One pioneer I had the opportunity to learn from is Guy Voyer, D.O., who passed away this year.

I’ve attended two of Voyer’s hands-on seminars—the first in New York and the second in Florida. The first focused on the squat exercise, while the second was a deep dive into knee function and rehabilitation. Voyer’s information in these seminars represented a paradigm shift in approaching athletic fitness training and corrective exercise. This was no surprise, as Voyer was on a different level than most sports medicine doctors with his unique ideas on physical medicine. Let me tell you why.

Voyer: The Early Years

Born in Paris, Voyer’s native language was French. He excelled in soccer, skiing, and gymnastics, and won a world championship in judo. Unfortunately, a severe eye injury restricted his future participation in sports.

Voyer studied under Dr. Ibrahim Adalbert Kapandji, the author of the classic textbook The Physiology of the Joints. Voyer’s formal academic studies led him to become a physical education teacher, physiotherapist, and osteopath—and he never stopped learning. Voyer’s continuing education studies included biomechanics, sports medicine, sports traumatology, sports biology, sports nutrition, physical medicine, massage therapy, and manual therapy. He was also involved in research projects on disk herniation and intervertebral disc compression.

Pedagogy is the methodology of teaching, and Voyer’s interest in this field led to him earning a PhD in educational science. This educational background enabled him to design the curriculum for France’s most extensive and challenging personal training certification. At one time, approximately half of the country’s certified personal trainers completed Voyer’s program.

It would be an understatement to say that Voyer was passionate about anatomy. During a seminar at a prestigious teaching hospital in Canada, Voyer told the staff that their textbooks had omitted many essential tissues. He was then informed that a university faculty member wrote one of the anatomy textbooks. Voyer’s response? “Give me a leg!”

Voyer was escorted to the anatomy lab, accompanied by the teaching staff and students, where he dissected a limb. He showed them the missing tissues and explained their essential role in functional anatomy. To its credit, the school took immediate steps to correct the textbook errors and its teaching philosophy. 

The Voyer Seminar Experience

Voyer’s squat seminar was an enlightening experience. Many of the trainers who attended, including me, revised their thinking on squatting technique. Here are a few of the technique variables he addressed:

• Neck posture
• Tension of the pharyngobasilar fascia
• Position of the bar on the shoulders
• Position of the hands
• Amount of force of the grip
• Degree of flexion of the trunk
• Coordination of the thoracic diaphragm
• Pelvic posture
• Amplitude of flexion of the ankle, knee, and hip joints
• Position of the knees

In addition to teaching optional squatting techniques for healthy individuals, Voyer showed us how to modify the exercises for those with knee, back, and hip pain. During the seminar, he provided X-rays, anatomical references, and mathematical formulas to support his methods.

Voyer believes a workout should involve more than squatting with progressively heavier weights. He said the body should be prepared for the exercise with a warm-up that fulfills three goals: cardio-respiratory heating, articular awakening, and muscular demands. To achieve all these goals, he shared with us a 13-step pre-squat warm-up (Image 3).

The second seminar I attended was in Florida. There, Voyer focused on the anatomy and biomechanics of the knee and unique treatment methods for common injuries. During his introductory lecture on anatomy, Voyer presented many ideas that contrasted with what I learned in my graduate anatomy classes.

Supporting his presentation with illustrations from a French anatomy textbook, Voyer broke down the quadriceps into these six, not four, major muscle groups:

1. vastus intermedius
2. vastus medialis longus
3. vastus medialis obliquus
4. vastus lateralis
5. articularis genus
6. rectus femoris

Voyer explained that the teardrop-shaped vastus medialis has two sections, the vastus medialis longus (VML) and the vastus medialis obliquus (VMO). The VML has diagonal fibers, so it is more involved in knee extension, whereas the VMO fibers have a more horizontal alignment, which causes the knee to be pulled inward. An isolation exercise for the VMO would be to sit on a bench, stabilize your upper leg, and rotate your lower leg diagonally as if kicking a soccer ball.

Although he spoke on many topics, Voyer’s presentations always included a discussion on fascia.

Everything Is Connected

Voyer described fascia as the “inner skin of the body,” connecting and shaping every muscle, organ, blood vessel, and nerve. His talent for dissection enabled him to map the fascial chains of the body to show how they influenced human movement. (For more on this topic, see the classic book Anatomy Trains: Myofascial Meridians for Manual Therapists and Movement Professionals by Thomas Myers).

Because fascia envelopes and intertwines with the muscle fibers, Voyer says it plays an essential role in determining each joint’s range of motion. If the fascia is injured, an athlete will lose power, strength, and flexibility, and their quality of movement will be adversely affected.

Voyer’s understanding of fascia led him to develop two forms of stretching. The first he called myofascial stretching, with “myo” meaning “muscle.” Myofascial stretching involves positioning the body in specific postures and contracting particular muscles to elongate these tissues.

Because fascia forms connections throughout the body, many muscles must be contracted to achieve the optimal effect. Let’s look at an example of how to stretch the fascia of the calves.

Voyer described fascia as the ‘inner skin of the body,' connecting and shaping every muscle, organ, blood vessel, and nerve. His talent for dissection enabled him to map the fascial chains to show how they influence movement. Share on X

Consider the popular calf stretch where an athlete places their hands on a wall and positions one leg behind the other, back heel down. That exercise stretches the muscles. To stretch the fascia, you must create tension on the adjacent muscles in the link to pull and lengthen the fascia. With the leg extended to feel a slight stretch, you would tighten that leg’s glutes. (Warning, if you try this, begin with a gentle contraction, about 20 percent of max effort, as you could easily cause injury.)

Another category of fascia stretching, developed by Voyer, is Longitudinal Osteoarticular Decoaptation Stretching, commonly called ELDOA from the French Étirements Longitudinaux avec Decoaptation Ostéo Articulaire.

Spinal decompression is one of the most popular forms of back pain therapy. It is performed with a special bench that secures the patients with straps while a pulley system provides general traction on the spine. Among the issues treated are bulging and herniated disks and degenerative disk disease. I’m a believer.

About 20 years ago, one of my athletes got into a serious car accident that left her bedridden for weeks with several herniated disks. She faced major (and expensive) surgery. However, spinal decompression therapy enabled her to avoid surgery, and the following year, she won a state championship in weightlifting! With that endorsement, consider that ELDOA has many of the same benefits as spinal decompression therapy that uses machines, but without the expensive hardware.

ELDOA decompresses the spine, increasing the space between each vertebra. Further, through extensive research involving X-rays, using himself as the sole test subject, Voyer showed it’s possible to increase the space between each vertebral column segmentally. This means ELDOA can be used to treat many disk issues, improve spine proprioception, and increase the hydrating of the intervertebral discs.

You can see why many physical medicine trainers are interested in Voyer’s stretching method. Because “bones don’t have brains,” this stretching method might help a client keep a chiropractic adjustment longer.

As a bonus, Gagné says he has noticed that myofascial stretching and ELDOA has increased his athletes’ ability to recover from exercise. This effect enables athletes to increase the intensity and length of their conditioning programs and sports training sessions.

Voyer’s seminars always left the attendees teasers of numerous other cutting-edge therapy and training methods, and many would come back for additional seminars to take his extensive certificate programs. Los Angeles-based chiropractor Dr. Justin Dean attended several of Voyer’s courses and used many treatment methods in his practice. He described Voyer as “a genius” and said, “He doubled my skill set within just a few years.” Let me give you an example.

In the New York presentation, Voyer gave us a brief demonstration of osteo-articular pumping. This manual therapy treatment dramatically reduces swelling by facilitating joint fluid movement. This method contrasts with ice treatment, which has been the subject of controversy in recent years because of the theory that it can interfere with the body’s natural healing process. (For more on this topic, check out ICED!: The Illusionary Treatment Option by Gary Reinl.)

Video 1. Daniel Hellman, MSPT, is a personal trainer who co-taught with Voyer. In this video, he demonstrates osteo-articular pumping. (Video courtesy h3bydan.com)

One person with unique insight into Dr. Guy Voyer’s mind and methods is posturologist and strength coach Paul Gagné. Gagné met Voyer in 1996, attending a 40-hour Somatotherapy course with his colleague Yves Ethier. It was a challenging course as the attendees were primarily osteopaths or others with extensive knowledge of anatomy.

Because Voyer spoke a different French dialect than Gagné, it was even more difficult for him to follow the presentation. Thirty minutes into the seminar, Gagné considered quitting. Eventually, he formed a bond with Voyer, and Gagné became one of his instructors for numerous courses.

If there is one consistent theme in Dr. Guy Voyer’s body of work, it’s that he stressed the importance of understanding not just HOW a therapy or exercise works but also WHY it should work, says Kim Goss. Share on X

Gagné helped expand Voyer’s audience, convincing him to dumb down some of the material for non-therapists, and introduced Voyer to many elite athletes. I’ve had many long, enlightening conversations with Gagné about Voyer’s work and shared some of these ideas in articles. However, nothing beats an in-person seminar with an instructor trained by Voyer, and I treasure the two seminars I was able to attend with this sports medicine pioneer.

If there is one consistent theme in Dr. Guy Voyer’s body of work, it’s that he stressed the importance of understanding not just how a therapy or exercise works but also why it should work. He also believed it was important to be flexible in adapting his techniques to the individual. “It is not one size fits all,” says Voyer. “I will show you a method, but you need open eyes because you will have to apply it.”

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

Goss, Kim. “A New Look at Squatting, Part II,” November-December 2007, Bigger Faster Stronger, pp 52-55.

Dean, Justin. Facebook, drjustindean.com, June 25, 2024.

Note 1: The expression “Bones don’t have brains” appears to be attributed to holistic health practitioner Paul Chek.

Note 2: Currently, there are four schools of Dr. Guy Voyer’s teachings: ELDOA™, SomaTraining, SomaTherapy, and Manual Etiotherapy/Osteopathy. The website SomaVoyer.com offers a calendar of scheduled courses developed by Voyer. Additional resources for Voyer’s courses in the USA include Legacy Sport and Wellness Center in Dallas, Texas (Legacyperformwell.com), ELDOAUSA in Seal Beach, California (eldoausa.com), LINKPro Education in Newport Beach (linkmedicalcenter.com), and FEET-NESS in New York City, New York (feet-ness.com).

The pressure is mounting. Strength and Conditioning coaches are feeling more and more that technology is the norm, and many have had to utilize technology they don’t fully understand just to tread water. Data and metric analytics are flooding into sport across the globe to quantify athletes’ historical, current, and projected win values.

It would be hard to argue against using technology in S&C in some form or another; in fact, the rise of Sports Science as a field of study indicates that, although we don’t yet have concrete methodologies, a competitive edge through physical performance metrics is within reach. We’re seeing more records broken, greater physical outputs, and more disparity between levels. As a sports performance professional, you’d be handcuffing yourself by not using technology to drive change, audit your own performance, and gain a competitive edge for your athletes.

Simply put, technological competence is no longer a suggestion in today’s job market. With the huge disparities between resources at different levels of sport, prospective sports performance coaches should actively pursue these skills so they can rise to the top of the resume-flooded desks of potential employers. This shouldn’t come as news to anyone reading this article, but just in case you needed the revelation: any resume you submit in this field is being evaluated in direct opposition to the career personal trainer who programs 5×25 back squat for strength work, and it’s left to the intelligence of the hiring committee to discern between the two. Unfortunately, this is why we still have to deal with people like “Coach X” at “University of YZ” (you know who I’m talking about here).

As a sports performance professional, you’d be handcuffing yourself by not using technology to drive change, audit your own performance, and gain a competitive edge for your athletes, says Connor Ryder. Share on X

Lots of factors play in, of course, but skill in sport tech is likely the lowest hanging fruit in terms of separating the top 10% from the bottom 10%. This is especially true for organizations looking to move in the direction of analytics and high performance.

Early on in my career, I decided it would be more advantageous to be ahead of the curve than trying to catch up down the line. I got lucky in that several mentors of mine had deep interests in this subject matter, so I did my best to be technically literate in things like Excel, statistical analyses, and critical thinking. Although I’m still early in my career, I’ve seen the payoff within every organization I’ve been a part of. As an intern, I earned more opportunity at times simply by finding gaps in the system that could be optimized through some simple formulas. As a Graduate Assistant at Springfield College, we were able to use more complex training methods because the backend data analysis took care of itself as part of an automated system. Now, I have a strong portfolio for the future to show my skill set and gain credibility within whatever organization I join.

I learned a lot from teaching myself these skills, and one of the biggest gaps I see now with technology implementation is lack of clear, practical strategy when laying the groundwork. As we work together to push this field forward, we’ll need to be more pointed with our planning, especially with the most over-complicated and underutilized performance concept we have at our disposal: load monitoring.

Load monitoring is the most global principle in sports performance. Using load monitoring technologies, a sports performance staff can maintain physical parameters for player health while building new lines of communication with sport coaches and administration that will open new avenues in player development. This is huge! We’re talking:

• Better performance
• Better health
• Better transparency

And, perhaps the most important aspect…better resource allocation. Data showing quantifiable value of a coach to an organization takes away the guess work from administrators who control the salaries and budgets. The wins are two-fold: admin is more comfortable with the hiring and negotiation process and performance coaches get better at their jobs (or are at least more incentivized to do so). So, when implementing load-monitoring, the system can’t be half-baked; it should be easily taught and learned, and all parties involved should frequently interacted with it.

Implementing Load Monitoring

Implementing load monitoring through technology can be daunting and overwhelming, especially when there are time constraints. Tons of athletes, not enough coaches, lack of tech literacy, and poor system automation are all barriers to entry in the field. If you don’t address these issues, frustration will rear its ugly head.

There are many ways to go about it, but here are five global considerations that worked to simplify things for me when I was given free reign over 44 GPS units for a Division 3 college football program:

1. Learn the hardware and software inside and out.

Collect a ton of data (tell the staff you are in the data collection phase). When I run into an issue, I do my best to solve it myself and jot down how I solved it. We’re talking the most basic of basic here: the GPS unit won’t turn on, the units didn’t charge overnight, data upload keeps failing, etc.

For example, a huge discussion for us prior to the start of pre-season camp one year was simply, “How do we want to go about distributing the GPS units to each player, and also make it as idiot-proof as possible?” Surprisingly, there are many different ways to go about this. We decided to whiteboard the process and determine how time-intensive each solution was. Essentially, we were diving down every rabbit hole we could imagine and working backwards from product (correct unit in vest, unit turned on, unit collecting data) to the most time-effective solution, knowing that we were working within a very tight preseason schedule that required our staff to set up and manage the entire system without physically being present when distribution took place. Ultimately, we decided on labeling units individually by name and allowing the position groups to select their vests in predetermined order, prioritizing larger athlete sizes first.

The best way to learn is to teach; by typing out the process, we were able to visualize what might happen if, for example, a brand-new intern had to take over and run our system in the event that we couldn’t, says Connor Ryder. Share on X

Once we decided on a step, I typed it into a document that could serve as an “instruction manual” for future preseasons and new interns/strength coaches. We did change the process a few times before settling on one we felt would work. The best way to learn is to teach; by typing out the process, we were able to visualize what might happen if, for example, a brand-new intern had to take over and run our system in the event that we couldn’t. This allowed us to identify all the holes and small details and to create a really effective, efficient model that accounts for all flaws while continuing to audit our own process.

2. Find things within the data you deem to be the most important physical qualities for performance.

When S&C Coaches talk about programming, general sport demands (strength, acceleration, contact volumes) inform targets. Coaches can use these targets to work backward from the start of the season and determine their annual planning for volume, intensity, density, and duration. The same is true for load monitoring. From the data we collect, we can identify what normal practice or competitive demands are. If you’re actively using your tech, you should’ve collected a ton of data so far, so identify what a normal day looks like for each athlete (Image 1).

This is where data management starts to come into play (see #4). Identify where you are now, and where you need to be for each competition. You, and the sport coach, might be shocked to learn the stress you’re accumulating in practices relative to the next game.

3. Create a daily, weekly, and monthly report skeleton with the metrics you think are the most important.

The three general things to monitor are volume, intensity, and density (Image 2), plus some measure of acute/chronic workload ratio.

The way you display and communicate data is entirely up to you, and perhaps your coaching staff, if you feel they have valuable insight. Data collection over months and years will then give you the ability to relate these measures to correlations such as in-game performance and injury risk in conversations with other stakeholders.

4. Utilize a data management and storage system.

Yes, you can do this with Excel, and relatively easily, but storage becomes more difficult the more data you have. There’s an opportunity here to learn R or Python, and with OpenAI you’re only limited by availability and willingness. Learning those skills is easier said than done, but coaches have been figuring it out for years now, so the ball is in your court! Your end goal for data storage and management should be filtering data into your reporting skeleton.

This is a problem we ran into when transitioning our system, which was built in Excel, from in-season to spring ball, and one that needed to be solved pretty quickly. We didn’t want to use the same load monitoring structure as in-season, because games aren’t played at the end of each spring ball week (of course). The strength and conditioning staff knew that the data mattered, but we didn’t know exactly why it mattered to us.

The data management system we built in Excel was only meant to track practice loads and relate those loads to games. That isn’t inherently bad, since we do ultimately believe that we should be training our athletes to withstand game volumes, but we were handcuffed at the time by the system’s capabilities. I now understand that data management is best done with fully independent of variables that get filtered and sorted later on in the data analysis process.

By utilizing a system intended for large amounts of data, such as R, Python, or AMS (Athlete Management System) products like Smartabase or Kitman Labs, we can store all data and pull only what we need in the moment to answer performance questions efficiently and effectively.

5. Run your system and evaluate it thoroughly and objectively.

Try to avoid showing your system to anyone who might have preconceived notions about what immediate value they’re getting, such as the sport coach or administrator who invested in the equipment. Pick your system apart and find where you’re taking a ton of time; then, reevaluate that step.

Pick your system apart and find where you’re taking a ton of time; then, reevaluate that step. Share on X

Chances are that there’s an easier, more efficient way to make your system as autonomous as possible whilst providing as much actionable data as possible. Upon analysis, you might even find that some of the metrics you initially selected are inconsequential to performance or injury; you can’t find these things without trial and error, so use best judgment and make sure to audit yourself frequently until you feel as though your investment has paid for itself in value.

Communicating Your Results

Until you’re immensely comfortable with the weight of the amount of time you’re investing daily and the amount of return you’re getting from the data (daily and longitudinally), maintaining an eye of skepticism can be highly valuable. Eventually, you should feel as though you could explain your system to a toddler. At this point, don’t be afraid to get on the same page with your immediate staff (assistants, interns, AT), and finally meet with the sport coach to discuss what you both feel are best practices for implementation.

This theme continues down to the athletes: outline the process, show them the data, and explain their role going forward. Athletes want to stay on the field; they want to improve; and they want to compete. I think of these as the team culture application of the three innate psychological needs from Self Determination Theory (autonomy, competence, relatedness). Strength and conditioning practices that circle back on these basic needs are guaranteed successes when applied strategically. Conversely, any practice that fails to display alignment with these needs will fail for compliance reasons.

Implementing the system and enacting change is where the art of coaching comes into play; we can find infinitely creative ways to strategize. Reports, leaderboards, conversations, presentations—whatever you can think of—can all be effective. The caveat is in proactively creating a system where the product is a tool as opposed to a hindrance.

I want to make an important note here to wrap things up: although we talked mostly in terms of GPS load monitoring here, we can apply these these thinking frameworks globally. We have to wear a lot of hats in this field, and the less we’re sidelined by tunnel vision, the better off we’ll be.

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