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Our job as sports performance coaches is to improve the physical qualities of our athletes, hopefully unlocking greater success in their sport. Almost all sports come down to scoring more than the other team in competition; and, those moments when points are scored or deterred are determined by spacing. Did the player have enough space to perform the sporting action that allows them to score?

Cam Josse and Fergus Connolly talk about the concepts of space creation and space muting in their book “The Process” (Connolly & Josse 2019). In field sports, this can be broken down into an offensive-minded player creating space to move through various actions in hopes of scoring. Opposite to that, a defensive-minded player will try to cover enough space to impede that offensive player. Both players are looking for an advantage by finding an opening or closing one. Advantages come from a variety of sources, but can be simplified into three categories:

1. Tactical advantages.
2. Technical advantages.
3. Athletic advantages.

Almost all sports come down to scoring more than the other team in competition; and, those moments when points are scored or deterred are determined by spacing, says @Torinshanahan42. Share on X

Athletes will leverage all three areas to find advantages to make plays that help their teams win. Tactical and technical advantages are taught by their sport coaches, while athletic advantages are based on genetic athletic potential and how that potential is enhanced through training by the strength and conditioning staff. Any extra space created by any one of these areas can be the key to success on the field.

Using football as an example, if we have an outside receiver running a comeback route, this receiver has multiple paths to successfully get open and make the catch for the first down. Using his tactical understanding of the play call, along with pre-snap reads of the defensive coverage, it appears they will be in Cover 3. His route will attack the space outside between the deep 3rd defender and the underneath flat defender. This receiver knows the defender lined up across from him has a deep 3rd responsibility—meaning the defender can’t let him get by him. If he uses a burst of speed and body language that communicates a deep threat down field, the defender will have to open his hips to run with him to cover his area.

Once the DB has opened his hips, the receiver now has the advantage on the comeback.

This receiver can also use his technical understanding of route running to create an advantage. As he runs down field, the DB will likely play with outside leverage and the receiver can attack this leverage and get on the DB’s toes, pressing him to open his hips and run to keep the receiver in front. Once the DB has opened his hips, the receiver also has a movement advantage.

Now let’s say the receiver fails to execute on either of the above possible ways to get open: we have a relatively even situation at the top of the route. The DB is one yard north of the receiver and still in his backpedal as they come up on the breakpoint. The receiver has to stop his momentum, cut, and turn 135 degrees to his right backward to the sideline and look for the ball. The DB is still in his backpedal and will see the receiver’s hips drop into his break and can also break on the ball. The ball was thrown on time and is already in the air—at this point, who has the advantage?

Advantages come from a variety of sources, but can be simplified into three categories: tactical advantages, technical advantages, and athletic advantages, says @Torinshanahan42. Share on X

It comes down to change of direction ability. Who can stop their momentum first? Who can break or cut first? Who can sprint to the intersection point between their paths and the ball first? This is where an athletic advantage comes into play—can you be a better athlete than the player across from you and make the play when you both know what you are about to do? The faster you stop, the faster you can cut, and then the faster you can accelerate out—deceleration is a trainable factor that can give your athletes a movement advantage.

Deceleration is a critical component to success in many sports and can be defined as the act of reducing an object’s velocity. Training an athletes’ brakes is an important part of the training program for maximizing an athlete’s potential and placing the most prepared team on the field for every competition.

Principles of Training Deceleration

All athlete training is dictated by physiology. There are set core principles of training that must be followed for positive adaptation to occur. These principles are working at or above training stimulus thresholds, progressive overload, and specific adaptations to imposed demands (SAID Principle). Providing a training stimulus is very important because it’s the only way the body knows it needs to adapt. If you are not challenging your athletes, you are not changing your athletes.

Over time, this threshold will rise as the athlete improves. You need to keep challenging athletes by providing more demanding tasks. Lastly, this training stimulus needs to be specific. Any exercise or drill where you are chasing deceleration adaptations must stimulate the biomechanical and physiological systems that operate during deceleration tasks. Applying these principles to deceleration training:

• The drills or exercise must have enough intensity to challenge the athlete’s physical and movement qualities.
• That challenge must be progressed.
• The challenge needs to specifically challenge biomechanical and neurological systems used in declaration.

Looking back at our receiver running his comeback route—the initial get off the line, the acceleration—tasks his body with producing large horizontally-vectored impulses to drive his body forward. Ground contact time is long and force is relatively low. As our receiver comes into his break, he will experience deceleration, which has a unique signature. Braking can be characterized by very rapid and very large ground reaction force profiles, with those specific forces being related to the current velocity of the athlete.

Our receiver has built up some speed as he runs down field—when he goes to stop, his body can experience peak forces up to 5.9x bodyweight (Harper et al 2022). These forces are significantly larger than many other tasks our receiver—or any athlete—will perform, specifically being 2.7x greater than an equally intense acceleration (Harper et al 2022). According to Damien Harper, one of the world leaders on deceleration and founder of Human Braking Performance, these decelerations are also 37% greater physical load per meter than equal accelerations. He states that they can also be 65% greater load per meter than most other typical sporting actions (Harper & Kiely 2018). With greater peak forces and a significantly higher physical cost in load per meter than accelerations, decelerations need to be specifically trained and accounted for in their cost on the body.

The faster you stop, the faster you can cut, and then the faster you can accelerate out—deceleration is a trainable factor that can give your athletes a movement advantage, says @Torinshanahan42. Share on X

These types of forces are not easy to effectively manage—it’s no surprise that many athletes lack game speed stemming from poor deceleration. With this in mind, the scope of impact on an athlete’s deceleration capabilities becomes apparent. In my previous role as the Director of Football Sports Performance at Georgetown University, my staff and I leveraged the living laboratory we had at our disposal to find ways to better prepare athletes for success on the field and to keep them on the field playing the sport they love. Below, I will share specific changes we made to our football training program based on conversations around our understanding of human performance and the data we collected on the training we implemented with the team. We sought to create specific adaptation in deceleration capability by training in a manner that creates a deceleration specific stimulus, follows progressive overload, and was intense enough to create change.

Weight Room Progression

The weight room is a common theme throughout the entire year in college athletics, where field-based training time comes and goes with the seasons. Having the capability to train multiple different qualities is important for a well-rounded training program and deterring detraining in the qualities you and the athletes worked so hard to develop. The two core training modalities we used in the weight room are depth drops and isometric tempos. Both of these are trained at high intensities for a stimulus, the stimulus is specific to deceleration, and both can be progressively overloaded.

Depth Drops

In my last role, we mainly utilized the depth drop progression in the weight room because it was logistically easier and we could attempt to accommodate individualized box heights. Depth drops are an exercise where the athletes step-off and land from an elevated surface. Athletes must effectively manage the large forces applied during landing. Depth drops enact vertical deceleration, where forces can be equal to or greater than that of horizontal deceleration. The height of the box can manipulate the intensity and progressions can be made by including various types of jumps that are performed after the landing.

Utilizing depth drops for deceleration specifically meant needing to replicate deceleration-specific forces. While the vector is different, the muscles utilized are similar, so we sought to find what box heights could replicate those forces and then overload them.

Deceleration is a critical component to success in many sports and can be defined as the act of reducing an object’s velocity, says @Torinshanahan42. Share on X

In this search, we had multiple athletes perform depth drops from various heights. We picked heights of 24, 30, 36, and 42 inches but converted those heights to a percentage of the athlete’s countermovement jump height on the force plate. What we found was there is a lot of variability between individuals, as multiple factors go into eccentric force production. To account for individual differences, we used individual regression models to evaluate what height each individual would need to create peak landing forces at or above our goal of at least 5.9 Newtons per kilogram from Damien Harper’s research. We found this required 143% of an individual’s countermovement jump height. Using 143% of an athlete’s CMJ as the foundation; progressions can be made through height to create larger forces to develop maximal eccentric strength that can be used on the field.

Isometric Training for Eccentric Actions

Eccentric muscle actions are typically most associated with deceleration and isometrics are associated with amortization. When digging into the details of how the muscle actions operate in combination with tendons to create human locomotion, I found that isometrics can be a powerful tool to train an athlete’s brakes. Deceleration is normally thought of as lengthening through flexion of joints to absorb energy, which results in the velocity reduction of an object. Eccentric muscle actions are associated with lengthening joints where force applied to the joint structure is greater than that applied by the musculotendinous unit resulting in the outside force creating movement at the joint.

Isometrics are also associated with static joint positions where force is equal inside the musculotendinous unit and the force applied to the joint system, resulting in the static movement. Eccentric muscle actions are normally synonymous with deceleration because of joint flexion and muscle lengthening while force is absorbed by the body. However, I will explain below how on the macro and micro levels isometrics are a training tool for deceleration.

Macro Level

When doing any exercise with an isometric tempo included in the exercise, the lifter must move the weight eccentrically before stopping at a desired point to hold the isometric position that is desired. The key point is that the athletes must stop by decelerating themselves. Eccentric tempos do require a stop and reversal, but the focus is on the lower without additional pressure applied to the stop. Isometrics provide an additional focus for the lifter to stop and apply tension to create this isometric hold. Digging deeper, with stato-dynamic reps where athletes must pause at multiple positions within the rep, at each pause the athlete must decelerate the load to stop it for the hold. This exposes the athlete to braking forces at multiple positions. In eccentric actions, the force of the muscle is lower than the external load creating the lengthening action. In isometrics, the force is equal. Put on a continuum, to create a braking force to stop a bar being lowered, more force must be applied to decelerate the bar until the velocity is equal to zero where an equal and opposite force must be continuously applied. Simply, isometric tempos on dynamic compound exercises require athletes to apply braking forces that stop moving external loads to train their brakes.

Video 1. Stato-dynamic Squat.

Micro Level

Let’s explore how our bodies accomplish deceleration. Original research by Robert Griffiths, a research professor at the University of Calgary, shows that the lengthening of the musculotendinous unit included lengthening of the tendon while the muscle fascicles actually shortened while the muscle was activated (Griffiths 1991). This was an in vitro study on anesthetized cat muscles, showing that while the entire joint structure was undergoing lengthening—which is typically associated with eccentric muscle actions—the muscle itself was shortening. Later researches from Manchester Metropolitan University, Neil Reeves and Macro Narici followed up on Griffiths’ research and sought in vivo answers with human subjects. They found similar results, as the elasticity of the tendon allows for lengthening of the entire musculotendinous unit while the muscle behaves isometrically (Reeves and Narici 2003).

The tendon buffers rapid stretching and large eccentric muscle forces by rapidly stretching while the muscles actively create quasi-isometric forces. The force is then transferred from the tendon to the muscle as the muscle is better at dissipating force while the tendon is effective at buffering force. Specifically, the muscle’s job in rapid lengthening and high force lengthening situations is to create a solid structure on the opposite end of the bone for the tendon to lengthen between. The tendon elongates and stores the rapid onset of large amounts of energy that could be too great for the muscle to attenuate; while this appears to be an effective strategy to protect tissues, too rapid of a stretch or too forceful of an eccentric action can cause simultaneous stretching of the tendon and muscle. I would speculate this may be when soft tissue injuries occur, establishing a need for improving force-attenuation capabilities of the entire musculotendinous unit.

We can derive from these findings that deceleration forces can be absorbed through the tendon in a protective and buffering manner. Our goal with isometric training is to develop isometric strength, but also improve the biomechanical coordination to buffer as efficiently as possible. Athletes practice developing braking while improving attenuation strategies to allow athletes to create high-force application in maximal deceleration tasks.

Field Progression

Specificity of field work

When doing field work, we must remember the principle of training above the threshold that provides an adaptation stimulus. Any drill or exercise needs to be intense enough in the deceleration aspects to create a stimulus. Nevado-Garrosa et al. showcases the need for intensity above threshold—they had one control group, one group playing small-sided, and a weight room-based, eccentric overload training group (Nevado-Garrosa et al. 2021). The eccentric training group improved their maximal deceleration rate, maximal acceleration rate, the number of high-intensity decelerations, and the number of high-intensity accelerations in game. Training to be explosive allowed them to be more explosive.

Providing a training stimulus is very important because it’s the only way the body knows it needs to adapt. If you are not challenging your athletes, you are not changing your athletes, says @Torinshanahan42. Share on X

The small-sided training group—while they actually were performing many acceleration and decelerations during the small-sided games—ended up decreasing or were stagnant in all the same areas. The eccentric overload group was not performing decelerations on the field, they were performing decelerations having to stop a flywheel during training. The main difference was that they were performing maximal to near maximal decelerations with every rep, while the small-sided games group was performing mainly submaximal decelerations. Performing a deceleration at a high intensity is needed where the task is specific to using deceleration to create a training stimulus.

We understand that the human body is resistant to change. To create change, we need to apply enough stress to destabilize the homeostasis that the body is chasing, and that this stress needs to specifically overload the biomechanical, kinesthetic, and bioenergetic tissues or systems that you wish to create adaptation in.

Sprint-to-Decel Drills

During my first spring ball with Georgetown, we had a rash of hamstring injuries and tightness. At one point, our entire DB room was either out or had been in the training room for significant tightness (or at least it felt like the entire room). Naturally, the questions came to me and so I sought an answer.

During my first spring ball with Georgetown, we had a rash of hamstring injuries and tightness… Naturally, the questions came to me and so I sought an answer, says @Torinshanahan42. Share on X

In looking through our data, the DB room specifically had been exposed to one or two high-intensity decelerations during winter training and mat drills (<-4.0 m/s²). Once we started spring ball, they were exposed to 8-10 per practice. Their average distances, player load, and high-speed distances (yards at >70% of MSS) per session were not that different from winter training. I hypothesized that pre-exposing athletes to practice demand of deceleration could be a part of the health equation.

Talking with others and looking around the field through social media to find the way to pre-expose athletes to decelerations, we found Sprint-to-Decel drills. These drills involved giving athletes a set distance to sprint through before maximally decelerating. The intensity of decelaration is predicated on the velocity of the athlete—therefore, manipulations to distance change the intensity of the drill. Other factors can also manipulate the intensity, but the distance is the easiest and main manipulation.

Going through our progressions, we found that using a medball reduces entry velocity but helps to reinforce deceleration positioning as a teaching tool–similar to that of chain or sled sprints for acceleration. The medball increases overall mass, reducing the athlete’s ability to accelerate—and, in a set distance, results in slower speeds. The medball being hugged in front of the athlete positions their center of mass further ahead than normal. When they go to decelerate with this forward center of mass, they must accommodate by sitting back more upright with their posture. This helps reinforce the posture necessary to create braking impulses.

To progress, we cycle medball and free unrestricted variations by performing the medball variant at a set entry distance before progressing the next week to the free variant. For distances, we found that athletes need about 15 yards or more to reliably hit peak deceleration rates of games and practices. This usually occurs with about 68% of their top speed at the end of the drill and can reliably trigger a high-intensity deceleration event. Increasing distances past 15 yards can progressively overload maximal deceleration.

Video 2. Medball Decels.

Conclusion

Applying the base concepts of training to deceleration, we can find multiple ways to provide our athletes with the tools to better decelerate on the field to gain a space advantage. In the weight room, progressions utilizing isometric tempos with compound exercises train athletes to create braking forces under external load and are specific to the muscular actions that operate during rapid deceleration moments. Depth drops at 143% of an athlete’s countermovement jump or greater can be utilized to develop the force output required during horizontal deceleration tasks. Exposure to greater peak force events can develop improved force buffering capability of the musculotendinous units, especially under rapid force application environments. All together, athletes should be given the tools to stop on a dime so they gain an advantage on the field.

While we had a lot of success with these changes, it should be noted that evidence for its efficacy should be taken with a grain of salt. We made significant changes to the weight room training program and the practice structure all in hopes of placing our athletes in a better position to be successful, creating some noise in the efficacy of deceleration training. We had a 60% reduction in the number of soft-tissue injuries over the course of the season, while dropping the overall injury rate by 20%. Over one off-season training block, utilizing the above concepts, we improved team average eccentric peak force per kilogram by 0.8% in the countermovement jump and eccentric mean force in the drop jump by 6.1%. The data showed that our athletes were able to produce more force during eccentric-deceleration phases of jumping tasks and had greater resilience to the demands of practice and games.

How well greater athletic capabilities specifically translates to the field is more complicated and requires more data collection. However, the origin story was centered around injury risk reduction: A problem that we were able to improve upon with specific, intense, and progressively overloaded deceleration training.

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References

Issurin, Vladimir, and Michael Yessis. Block Periodization: Breakthrough in Sport Training. Ultimate Athlete Concepts, 2008.

Griffiths RI. Shortening of muscle fibres during stretch of the active cat medial gastrocnemius muscle: the role of tendon compliance. J Physiol. 1991 May;436:219-36. doi: 10.1113/jphysiol.1991.sp018547. PMID: 2061831; PMCID: PMC1181502.

Reeves, N. D., & Narici, M. V. (2003). Behavior of human muscle fascicles during shortening and lengthening contractions in vivo. Journal of applied physiology (Bethesda, Md. : 1985), 95(3), 1090–1096.

Reeves, M. Narici. Behavior of human muscle fascicles during shortening and lengthening contractions in vivo.

Harper DJ, Kiely J. Damaging nature of decelerations: Do we adequately prepare players?. BMJ Open Sport & Exercise Medicine 2018;4:e000379. doi: 10.1136/bmjsem-2018-000379

Harper, Damian & McBurnie, Alistair & Dos’Santos, Thomas & Eriksrud, Ola & Evans, Martin & Cohen, Daniel & Rhodes, David & Carling, Christopher & Kiely, John. (2022). Biomechanical and Neuromuscular Performance Requirements of Horizontal Deceleration: A Review with Implications for Random Intermittent Multi-Directional Sports. Sports Medicine. 52. 10.1007/s40279-022-01693-0.

Nevado, Fabio & Torreblanca Martínez, Víctor & Paredes-Hernández, Víctor & Campo-Vecino, J. & Balsalobre-Fernández, Carlos. (2021). Effect of an eccentric overload and small-side games training in training accelerations and decelerations. Journal of Physical Education and Sport. 21. 3244-3251. 10.7752/jpes.2021.s6431.

Connolly, F., & Josse, C. (2019). The process: The methodology, philosophy & principles of coaching winning teams (Vol. 1).

Coaches of all levels, from high school to college to pro, recognize that athletes in this generation and upcoming generations gravitate towards technology. That technology should be used to enhance performance, not detract from it. Coaches are investing in devices with high innovation potential that will last for a long time and keep athletes motivated, healthy, and safe in the weight room.

Non-invasive measurement tools have revolutionized the way coaches approach training. They offer a way to monitor and analyze performance metrics without cumbersome equipment or intrusive procedures (like muscle biopsies, etc). In the weight room, this means athletes can focus entirely on their lifts and overall training while still benefiting from precise data collection. The result? More efficient training sessions, where every rep counts and every movement is optimized.

Technology needs to blend into the background and be an additive to training, not a deterrent: devices like 3D camera systems, wearables, and more are designed to be unobtrusive. They collect data quietly, allowing athletes to maintain their concentration and coaches to coach without interference. This seamless integration ensures that the primary goals of the training session (i.e., building strength, improving technique, and enhancing performance) are not compromised by the tools intended to support them.

Devices like 3D camera systems, wearables, and more are designed to be unobtrusive… collect data quietly, allowing athletes to maintain their concentration and coaches to coach without interference, says @NikaOuellette. Share on X

In this article, we will cover the different types of measurement for velocity-based training (VBT), the importance of noninvasive forms of measurement while training, the Perch Toolkit for VBT (and more), and how to use the system in a crowded weight room setting.

Different Types of Measurement for Velocity-Based Training

The technology used in VBT includes linear position transducers, accelerometer-based devices, and various software applications. These devices are used to measure the velocity of movement, which provides immediate feedback to the athlete and coach, enabling them to adjust the training load on the spot. From those two pieces of information, many more metrics can be calculated to inform overall weight room performance and paint a clear picture of progress.

• 3D cameras: These produce images with pixels. However, instead of each pixel having an associated color, each pixel has an associated depth. The depth is simply how far away that object is from the camera. This is the only non-contact form of measurement, which reduces wear and tear and potential damage to equipment, along with potential distraction to a training session.
• Linear position transducers (LPTs): These are the original velocity-based training devices. They have been around for decades due to their simplicity, intuitive user experience, and the minimal processing power needed to sample the data. A string is attached to the object of interest, usually a barbell. The string is wrapped around a pulley, which is connected to an encoder. When the string is pulled, the pulley spins, and the encoder measures the rotational displacement over time. From this information, linear velocity can be determined.
• Accelerometers: These are wearables you attach to yourself or a barbell. This type of technology (IMU or Inertial Measurement Unit) can be found in many consumer electronic devices. This is one of the many electronic components a FitBit uses to count steps, and it is how a phone determines its orientation. These same chips can be put on a barbell or on an athlete to measure velocity. An accelerometer is basically a series of tiny springs put on a chip. When the accelerometer accelerates, these springs feel a force proportional to the acceleration. This force is measured and the acceleration can be calculated.

These are all methods of implementing velocity-based training. Given your facility, number of athletes, number of coaches, and need, any one of these might be appropriate for your use case. It’s up to you to determine what suits you best, and there are many options out there!

The Perch Tool Kit

Perch is more than just velocity-based training—it is a complete weight room performance tool.

1. Perch PLAN enables programming to pre-assign exercises, sets, reps, and goals.

2. Perch EVALUATE is a jump testing tool designed to assess readiness and monitor fatigue with status reports and scores.

3. Perch TRAIN is a load management tool built on the foundation of velocity-based training with 11 metrics and bar and movement path, able to track barbell and non-barbell movements.

Together, these three products enable complete weight room performance monitoring. The Perch Dashboard is cloud-based and all data is stored longitudinally for the athletes to understand performance improvements over time. Perch even has automatic load velocity profiles along with estimated 1 rep maxes, visualized power curves, and more data insights.

Perch is designed to maximize ease of use both through the hardware and software. The camera-based system straps to the top of a weight rack with rugged velcro straps. It connects via Bluetooth or USB to a tablet (Android or iOS) and can be powered using wall or magnetic battery power (12 hours of life and fully rechargeable in 3-4 hours).

Perch is designed to maximize ease of use both through the hardware and software. The camera-based system straps to the top of a weight rack with rugged velcro straps, says @NikaOuellette. Share on X

The tablet is where athletes will log in, see their program and be moved through it as they complete set after set. If they are using Perch EVALUATE, a screen with a blue value in the middle of it will be visible (see images below for details). If they are using Perch TRAIN, a screen with an empty bar graph with individual bars representing individual reps will be displayed. If reps are in the programmed zone, they will appear blue and you will hear an audible ding indicating you are in the zone. If it is above the zone, you’ll see a gold rep. Below the zone, you’ll see a red rep and hear an error noise.

How Does Perch Actually Work?

The system serves as a one-stop shop so coaches can save time and improve athlete performance with no interruption to weight room workflow. Perch mounts to a weight rack up and out of the way of athletes. They benefit from no broken strings, no wearables, and no hassle. The camera connects to a tablet. The tablet is where athletes will log in, lift, and see immediate feedback.

All data is stored in the Perch dashboard:

• Write programs
• Assess readiness
• Manage load

The dashboard provides immediate, objective feedback. Perch tracks over a dozen metrics, provides insights, stores data, and visualizes performance over time. It also outputs technique and bar path visuals to validate the coach’s eye. The results? Motivated athletes. Bought-in coaching staffs. And safe training.

All integrated seamlessly, housed under one system, and with zero interruption to weight room workflow.

Perhaps most importantly, Perch is both valid and reliable as compared to a 3D Motion Capture Vicon—the gold standard of motion capture analysis.

How to Use Perch With Large Groups of Athletes

Perch is designed for the weight room. Noninvasive data collection is the name of the game. There are no strings or wearables that need to be attached to a bar or an athlete. The athlete simply walks up, starts lifting, and gets immediate and objective data related to their performance. Perch is used across athletes and sports, from professional teams, to college teams, to high school teams, and even sports performance facilities and in the military. Perch is used across the spectrum because it is a versatile, easy tool.

Perch is designed for the weight room. Noninvasive data collection is the name of the game. There are no strings or wearables that need to be attached to a bar or an athlete, says @NikaOuellette. Share on X

Coach Spencer Arnold of Hebron Christian Academy said it best: “I can set a camera up above and out of their reach, away from them breaking it, I don’t have any strings attached to my bar, there’s no devices on my bar. It is relatively seamless for the athlete. But at the same time, we get really accurate objective data on more than just the velocity of the bar.”

Coach Arnold has hundreds of athletes each day in his weight room. But so do a lot of schools. And in the high school space, being able to manage a lot of athletes with few coaches is an art and a science—at McHenry High School Coach, John Beerbower has 700 athletes come through his room on a daily basis. With that immense volume, he needs his room to function incredibly efficiently. In his words: “As soon as I saw Perch, I fell in love with it. Our kids loved it—seeing how they interact with it, I knew it was something,” Coach Beerbower then went on to add “at a school, at an educational institution, we should be looking for ways to innovate.”

Ultimately, technology shouldn’t hinder moving athletes through a weight room. So what makes Perch so efficient? The best weight room workflow in the game! Pre-program workouts and assign them to athletes. As many athletes as you want can be logged into a single tablet. The athlete highlighted in blue is the person who is “up” and whose profile the data will save to. If you’re using Perch PLAN, it will automatically move athletes through the training with Auto Mode on and eliminate the need for tablet touches. Athletes will see the data and be motivated but not distracted. It’s the sweet spot, and Perch has managed to create it.

Perch works with professional programs in the NFL, MLS, MLB, NBA, and NHL, and we also have a growing number of international rugby and soccer teams as customers. Perch works with every level of college program from Power 5 to mid major DI schools to DII and DIII programs across the country.

Video 1. Tim Crowley of Monteverde Academy demonstrates how he applies Perch in training.

High school teams make up a significant portion of our customer base, both public and private schools across the country and world. Everyone who has a weight room and lots of athletes flowing through it can benefit from this type of unobtrusive technology.

How to Use Perch with Athletes of Varying Training Ages and Abilities

Let’s start with high school athletes. Because of the young training age, a lot of initial adaptations for high school athletes are neuromuscular (meaning they may not initially be getting “stronger.” They may just be increasing the efficiency of their neuromuscular movement patterns.) This process is enhanced by greater volume (and practicing those patterns), not by greater load. Instead of arbitrarily assigning volume, using Perch with a velocity threshold can be applied to ensure appropriate adaptations.

Without using velocity to inform the intent of the athlete’s pattern, we’re guessing if the volume is enough to initiate the desired adaptations. Velocity-based training is autoregulatory, the volume is therefore autoregulatory, and assuming maximal intent, an athlete will stop when the volume truly is enough—which will be dictated by movement speed and thresholds. If a younger athlete can use VBT to regulate total volume and load, and increase efficiency of their movement patterns, and do so with sound data at a faster rate than previously possible, greater improvements can be made much quicker. 

For college athletes? Never mind the stress of school, practice, film, lack of sleep, poor nutrition, game travel, and social pressure. Those are huge in and of themselves. Now consider the needs analysis of the individual athlete and the role they play on their team. In most cases, this will involve some combination of skill, strength, speed, and power. Athletes may need to be stronger, or faster, or both! And without understanding the athlete load velocity profile, we don’t know at what speeds or loads we should be training them.

VBT in a collegiate setting can help regulate load and volume, and also account for stress that happens outside of the weight room. This ensures appropriate load management to keep the athlete healthy and performing optimally in the weight room and on the field of play.

Finally, professional athletes. Professional athletes are a different breed. They have to deal with contracts and job security, travel, family, financial planning, and the stress of training and maintaining their ability over the duration of a long season. While their job may be to play and compete and win, a lot of external factors play a role—and accounting for that stress with an objective data point from Perch is immensely important. With the chaotic game and practice schedules, athletes have limited time to train in the weight room. And this means they need to take advantage of every second in the weight room to optimize performance. Efficiency is paramount, and a tool that works and that athletes buy into is important. Moreover, Perch packs down into a carrying case to take on the road.

The Importance of Noninvasive Technology

One of the most significant advantages and additives of non-invasive measurement tools is their ability to provide real-time, actionable insights. Traditional methods of performance analysis often require setup times, calibration, and post-session data processing. In contrast, today’s options for weight room technology offer instantaneous feedback, enabling coaches and athletes to make informed decisions on the fly. This immediacy transforms the training environment, making it more dynamic and responsive to the needs of the moment.

Time is a precious commodity in any training environment. Non-invasive measurement tools are designed to be time-saving additives to the training process. They eliminate the need for lengthy setups and minimize downtime, allowing athletes to maintain a steady training rhythm. This efficiency not only maximizes the use of available training time but also helps in reducing fatigue and preventing overtraining by ensuring that every session is both productive and sustainable.

Non-invasive measurement tools are designed to be time-saving additives to the training process. They eliminate the need for lengthy setups and minimize downtime, allowing athletes to maintain a steady training rhythm. Share on X

As technology continues to evolve, the future of performance training lies in the seamless integration of non-invasive measurement tools. These innovations are set to become indispensable parts of the athletic training landscape. They offer new ways to enhance performance without compromising the training session’s integrity. The key is to embrace technology that respects the workout’s flow, providing insights that elevate performance while keeping the focus firmly on athlete goals.

Weight room technology isn’t just the future of training, it is the now as well. It’s paramount to ensure that technology is noninvasive and unobtrusive. Perch exists to eliminate pain points in the weight room, improve performance, motivate athletes, and monitor progress, all with a single tool. From high school to college to professional athletes and coaches, a simple seamless tool can ensure consistency and reliability in the weight room to enhance performance on the field of play.

Learn more about Perch here.

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

Strength and conditioning are cornerstones of athletic performance, and professionals play a critical role in shaping athletes’ physical capabilities. For a strength and conditioning coach, the transition from the NBA to a Power 5 college basketball program marks a significant and multifaceted career shift.

I have a unique perspective, starting at the NBA level and now working with elite college basketball players. My journey from the NBA to college has encompassed many challenges and opportunities, demanding adaptability, a strategic approach, and a deep passion for athlete development. In this article, I will explore the nuances of this transition and—most importantly—highlight the adjustments and strategies needed to pave the way for success.

My journey from the NBA to college has encompassed many challenges and opportunities, demanding adaptability, a strategic approach, and a deep passion for athlete development, says @cspillercscs. Share on X

The NBA Experience

For many strength and conditioning professionals, working in the NBA represents the pinnacle of professional sports. The league is renowned for its elite talent, cutting-edge training facilities, progressive and innovative incentives, and demanding competition schedules.

NBA strength and conditioning coaches are tasked with optimizing the performance of athletes already at the peak of their physical abilities. In-season training during the NBA season primarily focuses on maintaining high performance, managing workloads, preventing injuries, and enhancing specific aspects of athleticism required for high-stakes professional basketball games.

The individual needs of NBA players are vital for strength and conditioning coaches. These coaches work with athletes at various stages of their careers, from rookies to seasoned veterans. Programming can range from teaching basics to rookies with little training experience to working with veterans who know their bodies well and have established routines. Motivation also plays a crucial role, especially for players in contract years or those with limited playing time. Additionally, coaches need to consider the impact of back-to-back games on players’ conditioning and adjust their programs accordingly.

Critical Elements of the NBA Environment:

1. Elite Talent Pool: NBA players possess extraordinary physical and technical skills, demanding highly specialized and individualized training programs. Coaches meticulously craft these programs to enhance players’ agility, strength, endurance, and basketball-specific skills. The NBA Draft Combine is a crucial event where aspiring players showcase their talents to scouts, coaches, and executives from all 30 NBA teams.

The talent pool is now more significant than ever, with domestic and international talent growing exponentially. Excluding two-way players, there are currently 450 players in the NBA. As of February 2022, 5,510 Division I men’s college basketball players were on the rosters of 358 schools. According to NCAA statistics, only about 1.2% of all college men’s basketball players get drafted by an NBA team. The habits of elite-level NBA players set them apart from others. Many young players don’t realize the work, discipline, and dedication required to be a professional basketball player.

Simply scoring lots of points or having natural talent is no longer enough to secure a spot on an NBA roster. While potential can open doors, what are you doing to maximize your potential and stay on top? Are you getting enough sleep? Are you arriving early for treatment and maintenance work before workouts? Are you focused on your nutrition, eating meals with the proper nutrients to perform at your best? I refer to these as “Professional Habits” with my athletes to remind them that professionalism extends beyond on-court performance. It encompasses the little things off the court that contribute to a long, successful career. The possibilities are endless once young athletes grasp this concept, along with talent and work ethic.

2. Advanced Facilities: Over the last ten years, NBA franchises have started to build state-of-the-art training facilities equipped with the latest technology and equipment to support comprehensive performance analysis, targeted conditioning, and enhanced recovery efforts. State-of-the-art facilities can play a role in the potential for big-name free agents to join the franchise.

3. Intense Competition Schedule: The NBA’s rigorous schedule necessitates meticulous load management to ensure players are primed for performance while minimizing the risk of injury. Training post-game has been a strategy most teams and players have adopted in recent years. Post-game lifts help match the stress from the game load and maintain strength and conditioning. This strategy is usually implemented after back-to-backs or long road trips to ensure the players can take the following day off without a drop-off in performance.
4. Multidisciplinary Collaboration: Strength and conditioning coaches work closely with sports scientists, nutritionists, medical staff, and other coaches to create holistic, cohesive training programs. These staff usually meet every morning before players arrive to discuss player status, injury updates, practice training load recommendations, daily training, and weight room schedules and plans.

Transitioning to Power 5 College Basketball

Moving from the NBA to a Power 5 college basketball program introduces a dramatically different landscape. While exceptionally talented, college athletes are in a critical developmental stage of their careers. The strength and conditioning coach’s roles include performance enhancement, foundational physical development, education, and mentorship. 

With the introduction of NIL (Name, Image, and Likeness), college athletes have opportunities to profit from their likeness. But it's important to remember that they are students first and foremost, says @cspillercscs. Share on X

Critical Adjustments and Strategies:

1. Developmental Focus

• Physical Development: College athletes are still maturing physically. I soon realized how much more physical development college basketball players need, especially incoming first-year students. In my first year, we had more of a veteran group with a couple of fifth-year seniors. This group had a great foundation, and I could incorporate more of my movement-based strength approach with my manual therapy skillset. This group achieved excellent results.

The following year, to help our first-year students transition to the physical demands of college basketball, our program focused more on hypertrophy and strength while blending movement-based strength. My experience working in the NBA and now in college basketball has helped me realize that longevity, availability, and development are the keys to success for high-level performers. To create a robust athletic foundation and prevent injuries, emphasis should be placed on developing overall strength. The integral components in building strength include progressive overload, functional training in multiplanar movements, and isometrics and tendon loading. Other important developmental pieces include power, speed, agility, and endurance.

• Education: Educating athletes about sleep, nutrition, recovery techniques, and consistent training habits is vital. This component helps athletes, especially those from specific socioeconomic backgrounds, understand how their choices impact performance and longevity, instilling habits that benefit them throughout their careers. Part of our job is to help them know that prioritizing sleep and recovery is crucial for college basketball players. Aim for 8-10 hours of sleep to enhance cognitive function and physical recovery. Maintain a consistent sleep schedule in a relaxed, dark, and quiet environment. Many incoming freshmen, athletes who have transferred from mid-major or JUCO, may lack the knowledge or resources. Educating early and often on what practical recovery efforts look like is essential. Effective recovery includes light activities like stretching, proper hydration and nutrition, and techniques such as ice baths and massages. Focusing on these areas maximizes performance and health.

2. Program Design:

• Periodization: Unlike the NBA’s year-round competition, college basketball has distinct off-season, pre-season, and in-season phases. Effective periodization ensures athletes build during the off-season, peaking at critical times and maintaining performance while managing fatigue and injuries.
• Individualization: Each athlete’s developmental stage, physical attributes, and specific needs vary widely. Individualized training programs help address individual strengths, weaknesses, and imbalances, promoting a balanced and holistic athletic development program.

3. Resource Management:

• Facilities: Power 5 programs, known for their robust athletic departments, often boast impressive facilities. However, these facilities may still fall short of the cutting-edge resources available in the NBA. My transition to my current Power 5 basketball program was made seamless because of early exposure to various athletic performance and sports science technology during my time in the NBA.

Power 5 programs, known for their robust athletic departments, often boast impressive facilities. However, these facilities may still fall short of the cutting-edge resources available in the NBA., says @cspillercscs. Share on X

Before arriving in Oregon, I was already proficient in using and analyzing force plates and force frames (a system that tests and assesses hip/groin strength) data, using various blood flow restriction devices for training for strength and recovery, wearable GPS player tracking systems, various types of athlete management software, and a Delos postural proprioception system. The Delos system tests and assesses balance and proprioception to mitigate lower extremity injuries, and because of my experience in the NBA, U of O is one of the few Men’s College basketball programs to possess this device.

High-performance models are slowly making their way to college athletics. To bridge this gap and enhance training effectiveness, these programs must creatively utilize their existing equipment and facilities. Over the years, success in the NCAA Tournament has spurred several Power 5 conference schools to invest in upgrading or building new, world-class, practice facilities. These state-of-the-art venues improve training conditions and serve as a significant draw in recruiting top talent.

• Staff and Support: College programs may have fewer support staff than NBA teams. College programs typically have multiple athletic trainers and strength and conditioning coaches assigned to various teams. Most Power 5 programs have one athletic trainer and strength and conditioning coach assigned to men’s basketball. Those staff members might occasionally have one other sport they’re responsible for.

On the contrary, the number of members of an NBA performance staff has grown within the last ten years. An NBA team’s average strength and conditioning/performance staff consists of five members, excluding the medical staff. Most hierarchies are structured as Director of Performance, Head Strength and Conditioning Coach, Assistant Strength and Conditioning Coach; some teams will have two, and Head G-League Strength and Conditioning Coach. This necessitates a more hands-on approach and strong collaboration with athletic trainers, sports nutritionists, and medical personnel to ensure comprehensive athlete care.

4. Athlete Management:

• Academic Demands: College athletes manage demanding academic schedules alongside their athletic commitments. Understanding and accommodating these demands is crucial when creating effective, manageable training programs. With the introduction of NIL (Name, Image, and Likeness), college athletes have a new opportunity to profit from their likeness. However, it’s important to remember that they are students first and foremost.
• Mentorship: College athletes often require more guidance and mentorship than their NBA counterparts. These athletes are in their formative years and can be easily influenced. College athletes don’t know what they don’t know. Most think by committing to a top-notch program, it’s a ticket to the NBA. In most cases, they don’t realize how hard they have to work to reach that level.

I’ve found that sharing stories about who the hardest worker I’ve been around is, what an NBA practice day looks like, and how often they are in the gym has created a level of buy-in, which ultimately produces results and helps me gain the athletes’ trust. However, the adage remains true, “they don’t care what you know until you show them that you care.” No matter the level, coaches should build genuine relationships, provide support on and off the court/field, and foster a positive, growth-oriented environment. Those three elements provide value to the person and the overall program.

The ‘Professional Approach’ Within College Basketball

As I transitioned from the NBA to college, I noticed how significant the influence of front-office roles are in contrast to athletic directors’ roles and responsibilities. Front offices in the NBA considerably impact team management and player development. In the NBA, front-office structures have always been necessary for managing rosters, contracts, and player acquisitions. On the other hand, in college basketball, the coaching staff has traditionally been the driving force. The head coach often acts as the owner and general manager. However, with the introduction of the transfer portal, which has led to increased player mobility, Power 5 programs have started to take a more professional approach.

Many programs now have a “general manager” or similar role to help with recruiting and roster management. This shows a move towards a more organized, strategic approach to building competitive teams. As a result, college strength coaches are now working more closely with agents and trainers, mirroring the complex front-office operations in the NBA. This collaboration is necessary, because player transactions and strategic planning are crucial for long-term success. In the following bullet points, I will highlight my experience working with various front offices and trainers during my time in the NBA and how it prepared me for this new era of college basketball.

Front Office Coordination:

• Clear Communication: Establishing transparent and regular communication with the front office is essential to aligning goals and expectations for athlete physical development. Some front offices may ask strength and conditioning personnel to contact college strength and conditioning coaches to gather intel on prospective draft prospects.
• Feedback Loop: Regular updates on player progress, training plans, and any concerns help ensure everyone is on the same page and can adjust strategies as needed.

Organizing Off-Season Workouts:

The off-season in college basketball and the NBA are different. NBA players usually have workout plans with their trainers, focusing on improving their skills, recovery, and staying in the game for the long run. On the other hand, college basketball teams usually focus on team training led by the coaching staff.

But, things are changing in college basketball with NIL deals, agents getting involved, and more personalized training plans. College athletes are starting to work with outside trainers and agents, like what we see in the NBA. This shift blurs the lines between amateur and professional off-season prep, making college basketball more structured and pro.

• Customized Plans: Develop individualized off-season training programs tailored to each player’s needs and goals. Off-season training programs should be collaborative efforts between the front office, coaching staff, performance staff, and players. They should balance skill development, physical conditioning, strength, recovery, and rehabilitation exercises.
• Player Visits: Arrange for visits to players out of the market to check in, monitor their progress, and adjust their training programs as necessary.
• Personal Trainer Coordination: Maintain open lines of communication with the players’ trainers to ensure consistency in training approaches and address any discrepancies. Collaboration provides a unified approach to the player’s development. Both professionals should take an athletic-centered approach to program design and communication.

Embracing the College Environment

The college environment offers a uniquely rewarding experience for strength and conditioning professionals. The opportunity to shape young athletes’ futures, both on and off the court, is immensely fulfilling. During my time at Oregon, I have witnessed my athletes consistently challenging themselves and each other in the weight room. I have worked step by step with incoming first-year students, helping them transition into responsible adults. Watching a shy sophomore develop into a confident senior has been extremely satisfying.

Guiding future leaders on and off the court has motivated me to use my professional experience to instill the necessary professional habits for their success, regardless of their career paths. Being involved in college sports, especially in Power 5 programs, has provided a strong sense of community, pride, and camaraderie in a vibrant and inspiring environment.

Benefits of the College Setting:

1. Impact on Athlete Development: Strength and conditioning coaches in college have the chance to impact athletes profoundly during a formative period in their lives. The skills, habits, and mindset instilled at this stage can shape their future careers, especially those who pursue careers outside of basketball.
2. Community and Camaraderie: College sports foster a strong sense of community and pride. For most cities in the United States, college or university could drive economic growth and jobs! Being part of a close-knit team and contributing to the overall success of the athletic program creates a fulfilling and enriching experience.
3. Diverse Role: The role of a strength and conditioning coach in college is multifaceted, encompassing physical training, education, mentorship, and support. This diversity makes the job dynamic and engaging.

Conclusion

Transitioning from the NBA to Power 5 college basketball is a journey that requires adaptability, a comprehensive understanding of athlete development, and a passion for mentorshp. Any strength and conditioning professionals making this move must embrace the differences and challenges, leveraging their NBA experience to enhance collegiate programs.

Transitioning from NBA to Power 5 college basketball requires adaptability, a comprehensive understanding of athlete development, and a passion for mentorship, says @cspillercscs. Share on X

Ultimately, the opportunity to shape young athletes’ lives and careers makes this transition a rewarding endeavor for any dedicated strength and conditioning coach. By fostering a supportive, development-focused environment, coaches can leave a lasting legacy on the athletes they mentor, setting them up for success both on and off the court.

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

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).