• New offside technology in football
• Are kiwi fruits a sleep-aiding superfood?
• Which surface is better for plyometric training: grass or sand?

New offside technology in football

On Saturday, football fans will get to experience a ground-breaking innovation being introduced in the English Premier League: Semi-Automated Offside Technology (SAOT). This new technology aims to deliver a more efficient virtual offside line, helping officials improve the speed and consistency of their offside calls. The goal is to reduce the time taken for these decisions by an average of 30 seconds.

Additionally, SAOT is set to enhance the experience for fans and viewers alike, as the technology will generate and display clearer graphics of the virtual offside line for both supporters and broadcasters. Moreover, each Premier League stadium will see the installation of up to 30 new tracking cameras that operate at double the frame rate of traditional broadcast devices. These cameras will accurately track the ball’s precise location and gather an astonishing 10,000 data points for each player on the field!

It will certainly be exciting to see if SAOT lives up to its promise and effectively speeds up offside decisions!

Are kiwi fruits a sleep-aiding superfood?

A recent LinkedIn post by renowned nutritional and health educator William Wallace, PhD, provides a compelling discussion on whether kiwi fruits can be considered a superfood for sleep or not. In his post, Wallace summarises a 2023 study that involved 15 elite athletes consuming two kiwi fruits one hour before bed over the course of four weeks.

The findings of this study revealed that eating two kiwi fruits before bed led to an average increase in total sleep time by one hour. Additionally, the number of night-time awakenings dropped by 27%, sleep efficiency improved from 86% to 93%, and the athletes reported feeling less fatigued and more alert in the mornings.

Wallace highlights that kiwi fruits are rich in melatonin, folate, antioxidants, and potassium, all of which are known to aid in both sleep initiation and maintenance. While he presents a well-articulated summary of the scientific evidence supporting kiwi fruits as an effective sleep aid, he also cautions about some limitations of the study, such as its small sample size, reliance on subjective sleep metrics, and the fact that the results may not apply to individuals outside the elite athlete population.

Nevertheless, in a landscape crowded with numerous supplements, it’s refreshing to consider that one of the best sleep aids might simply come from whole foods like kiwi fruits! For those interested in engaging further with Wallace’s insights, his post can be found here, along with the referenced study (here).

Which surface is better for plyometric training: grass or sand?

A recent study investigated the effects of plyometric training conducted on grass versus sand surfaces. The research involved 19 professional under-20 footballers from Brazil. Among them, 10 players participated in a five-week plyometric training intervention on grass, while 9 players underwent the same intervention on sand.

The findings of the study were remarkably similar across both surfaces concerning pre- and post-intervention assessments. In the squat jump test, the group training on grass exhibited an improvement of 18.2%, whereas the sand surface group showed a closely aligned improvement of 17.6%. For the countermovement jump, the grass group achieved a 12.4% enhancement, while the sand group demonstrated a nearly identical improvement of 12.5%. In the 15-metre sprint test, the grass group’s performance increased by 2.3%, and the sand group experienced another nearly identical improvement of 2.2%.

While the study’s limitations include a relatively small sample size and a brief intervention duration, it effectively underscores that plyometric training on either grass or sand surfaces can lead to similar enhancements in jumping and sprinting performance.

If you would like to learn more about plyometric training, why not check out our highly regarded course: Plyometric Training!

From us this week:

>> New course: Foundations of Sports Nutrition
>> New podcast: Balancing Performance and Player Health
>> New infographic: Youth Vs Adult Athletes
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post A New Technology In Football! appeared first on Science for Sport.

• 25 years of BFR training: What does the research show?
• Aerobic and bodyweight BFR training: a systematic review
• Recent meta-analysis findings further solidify BFR training

25 years of BFR training: What does the research show?

Over the past 25 years, Blood Flow Restriction Training (BFR) has experienced a significant increase in popularity as a training modality. A recent study provided a comprehensive analysis of BFR training over this period, detailing both established knowledge and areas requiring further investigation, as well as future directions for this training method. Although access to the complete study is somewhat limited online, renowned Athletic Trainer, Scott Armistead graciously shared it in a LinkedIn post and offered an insightful summary of the study’s key findings.

Armistead identified several critical points from the study, including the fact that low-load BFR training yields hypertrophic gains comparable to those achieved through high-load training. Furthermore, BFR training can be effectively utilised in post-ACL surgery rehabilitation to mitigate muscle loss. BFR training has also been shown to enhance blood flow, increase bone health and reduce pain sensitivity. These findings indicate that BFR training is increasingly relevant in both gym and clinical settings, particularly for injured athletes undergoing rehabilitation or those seeking a training stimulus without the associated fatigue of high-load training.

Future research opportunities include examining the differences in male and female responses to BFR training and exploring BFR’s integration with high-load training protocols. Nonetheless, both Armistead’s post and the study itself underscore that BFR has firmly established itself as a valuable training modality.

Aerobic and bodyweight BFR training: a systematic review

Sticking with our BFR training theme, there was a recent systematic review that examined the chronic adaptations associated with BFR in both aerobic and bodyweight resistance training, analysing 33 studies that compared aerobic and bodyweight BFR training to equivalent intensity non-BFR training.

The findings of this review are promising; BFR aerobic training demonstrated significant improvements in aerobic capacity, muscle strength, and muscle hypertrophy compared to traditional non-BFR aerobic training. Similarly, bodyweight BFR training was shown to significantly enhance muscle hypertrophy and strength when compared to non-BFR bodyweight training.

While many athletes will seek advanced training methods beyond basic bodyweight exercises, the findings from this systematic review suggest that BFR can be a valuable supplementary training tool. This is especially true during periods of limited access to traditional resistance training equipment or in rehabilitation scenarios. Incorporating BFR training can help maintain and even improve performance levels during these times.

Recent meta-analysis findings further solidify BFR training

Furthermore, in the past month, three significant meta-analyses examining BFR training have also been published. The first meta-analysis focused on the effects of BFR training on upper body extremities, evaluating data from 17 studies. The findings indicated that BFR training can have substantial benefits in enhancing muscle strength, muscle hypertrophy, and muscle endurance in upper extremities across a diverse range of populations, from clinical to athletic cohorts.

Similarly, the second meta-analysis explored the impact of BFR training on upper body strength, incorporating data from 32 studies. The results demonstrated that BFR training significantly enhances bench press strength compared to conventional resistance training. Notably, the researchers recommended that BFR training using 40% to 70% of one-repetition maximum (1RM) and at 60% of arterial occlusion pressure (AOP) is optimal for achieving these benefits.

The third meta-analysis examined the effects of BFR training on knee osteoarthritis pain and muscle strength, assessing ten studies. The conclusions drawn from this analysis indicated that BFR training may be more effective than traditional resistance training in alleviating pain and improving quadricep muscle strength in patients suffering from knee osteoarthritis.

These recent meta-analyses further highlight the effectiveness of BFR training in both clinical and athletic environments, applicable to both upper and lower body extremities.

This week’s SFS Weekly demonstrates that BFR training is currently a trending topic in sports science! If you’re interested in learning more about BFR training, be sure to check out our excellent course: “Blood Flow Restriction Training” and podcast episodes: “Blood Flow Restriction Rockets Recovery” and “Is Blood Flow Restriction The Most Underused Weapon In Elite Performance?”

From us this week:

>> New course: Foundations of Sports Nutrition
>> New podcast: The Team That Changed Diabetes in Professional Sports Forever
>> New infographic: Peak Game Demands
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The LATEST Research On BFR Training! appeared first on Science for Sport.

• The latest research backed guidelines for weight cutting in combat sports
• An inside look into the operations of the England rugby team
• Questions raised about a popular technology software in volleyball

The latest research backed guidelines for weight cutting in combat sports

The Journal of The International Society of Sport Nutrition has been consistently publishing valuable and informative Position Stands, and their latest release focuses on nutrition and weight-cutting strategies specifically for mixed martial arts (MMA) and other combat sports.

In terms of weight loss, the Position Stand recommends that athletes should not lose more than 6.7% of their body weight within 72 hours, 5.7% within 48 hours, and 4.4% within 24 hours prior to weigh-in. During fight week, effective water loss strategies such as sauna use, hot water immersion, and mummy wraps can be employed, but it is advised that athletes do not exceed a 4% loss in body weight using these methods within the 24 hours leading up to the weigh-in.

The Position Stand also provides essential guidance on rehydration and refuelling strategies after the weigh-in. It recommends an intake of 1 to 1.5 litres of fluid per hour, combined with a sodium concentration ranging from 50 to 90 mmol/dL. Additionally, the consumption of fast-acting carbohydrates at a manageable rate of ≤ 60 g/h is suggested, along with limiting fibre intake to prevent gastrointestinal distress.

This overview highlights just a few key points from the Position Stand. For those involved in mixed martial arts or combat sports, it is highly recommended to review this Position Stand for its extensive insights on weight cutting, as well as rehydration and refuelling strategies. Notably, the researchers emphasise that further investigation is necessary to understand the long-term effects of frequent weight cuts on both performance and overall health.

If you are interested in this topic, check out our highly detailed course by the excellent Dr. James Morehan “Making Weight in Sport”.

Also we have a range of excellent blogs on this topic too!

• Weight cutting tips: Nutrition secrets you need to know
• Weight cutting in combat sports: What is it and how can you minimise the risks?
• The severely detrimental effects of making weight the wrong way

An inside look into the operations of the England rugby team

During the recent Men’s Six Nations Rugby Championship, England’s Instagram was buzzing with activity, giving us a behind-the-scenes look at the England rugby camp.

If you’re a strength and conditioning coach, sports nutritionist, or physiotherapist, you’ll find plenty of valuable content on their Instagram! One of my favourite clips featured the foods that rugby players eat after a game. The video showcased items like sushi, crispy chicken tenders, fruit kebabs, and chocolate milk. These quick and delicious foods are selected to rapidly replenish glycogen stores and aid muscle recovery. Our very own and previously mentioned Dr. James Morehan also makes an appearance in the video!

Another of my highlights was the training clips featuring England players performing traditional strength exercises such as back squats and bench presses. There was also an impressive segment showcasing how they focus on their core with a rugby-specific exercise, which is definitely worth checking out if you’re a strength and conditioning coach in rugby.

Additionally, there was an informative tutorial where one of the physiotherapist demonstrated how to strap a player’s ankle before a game. This is essential viewing for any physiotherapist!

It’s not always easy to see what elite teams and athletes are doing, so a big thank you to England Rugby for being open and sharing insights into their operations!

Questions raised about a popular technology software in volleyball

The VERT Team System is quickly gaining traction in the volleyball community as an innovative management tool that focuses on injury prevention and enhancing player performance. Players wear an Inertial Measurement Unit (IMU) that connects wirelessly to an app, allowing support staff to monitor player data in real time.

A recent study examined the accuracy of the forces measured by the VERT device. Participants performed countermovement jumps (CMJ), spike jumps, and block jumps on force plates while wearing the VERT devices. The impact forces recorded by the VERT device were then compared with those obtained from the force plates.

In total, over 700 jumps were analysed, and the researchers found that the VERT device tended to overestimate impact forces when compared to the force plates. As a result, the researchers concluded that the VERT algorithm did not demonstrate strong validity.

While the VERT Team System undoubtedly serves as a valuable management tool for volleyball players, users should exercise caution when relying on it to accurately predict impact forces during jump tests like the CMJ and sport-specific jumping actions in volleyball matches.

From us this week:

>> New course: Cardiovascular Diseases
>> New podcast: 12 Months, 3 Formats, 1 Body: Cricket’s Survival Guide
>> New infographic: GPS Metrics – PlayerLoad
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The LATEST Guidelines On Cutting Weight appeared first on Science for Sport.

• FC Bayern Munich and vitamin K2 supplementation
• Can the Running Readiness Scale predict the likelihood of lower extremity injuries?
• The validity and reliability of the medicine ball rotational power test

FC Bayern Munich and vitamin K2 supplementation

Recently, the FC Bayern Munich Women’s team announced a multi-year partnership with Balchem, a company specialising in human nutrition and health. Notably, one of the primary objectives of this partnership is to enhance awareness regarding the health and performance benefits associated with vitamin K2 supplementation.

Vitamin K2 is known to support the maintenance of strong bones and heart health while also contributing to the reduction of inflammation. It is primarily found in fermented foods, hard cheeses, and organ meats. However, in many Western countries, a significant portion of the population does not meet their vitamin K2 requirements. Consequently, the market for vitamin K2 supplementation is anticipated to experience significant growth in the coming years.

Balchem has emphasised that not all vitamin K2 supplements meet adequate quality standards, citing an analysis that revealed more than two-thirds of such supplements do not comply with their label claims. Therefore, Balchem claims that its vitamin K2 product, “K2VITAL,” is of higher quality and purity.

Balchem also claims that vitamin K2 supplementation can improve athletic performance, hence the reason of their partnership with the FC Bayern Munich Women’s team. Interestingly, the company has recently partnered with universities in Scotland and Lithuania to solidify research that demonstrates vitamin K2’s potential to improve muscle recovery, facilitate muscle growth, and reduce inflammation.

It will be of interest to observe the developments of Balchem’s partnership with the FC Bayern Munich Women’s team and to monitor the rising popularity of vitamin K2 supplementation in the market. If you would like to read the story in full, it can be found here.

Can the Running Readiness Scale predict the likelihood of lower extremity injuries?

The Running Readiness Scale serves as an injury screening tool for athletes. It requires participants to complete a series of exercises, including double-leg hopping, planks, step-ups, single-leg squats, and wall sits. Each athlete must maintain proper technical form throughout each exercise. A score of one is awarded for each successfully completed exercise, while a score of zero is given if the correct technical form is not upheld.

A recent study explored whether the Running Readiness Scale could predict a higher likelihood of lower extremity injuries among athletes. The study involved 113 NCAA Division III track and field athletes, all of whom were assessed using the Running Readiness Scale at the beginning of their season. Any injuries that led to missed training sessions were recorded.

Remarkably, nearly one-third of the athletes sustained a lower extremity injury. The findings revealed that those who scored three or lower on the Running Readiness Scale were five times more likely to suffer such injuries compared to those scoring four or higher. Notably, athletes who failed the double leg hopping and wall sit tests were significantly more prone to lower extremity injuries.

While the Running Readiness Scale is not a fool proof method for preventing injuries or accurately predicting them, it could be a useful tool within a broader injury prevention strategy, particularly for those working with track and field athletes.

If any of our readers have used the Running Readiness Scale, we would love to hear your thoughts on your experience with it!

The validity and reliability of the medicine ball rotational power test

The medicine ball rotational power test is a widely used field test designed to measure rotational power. However, a debate exists regarding the most appropriate method for recording the test. One approach employs a radar gun to measure the maximum velocity of the medicine ball throw, while an alternative method utilises a measuring tape to capture the maximum distance of the throw.

A recent study assessed the validity and reliability of both methods with a sample of 15 professional female cricket players, each using a 2-kilogram medicine ball. The study compared both methods against a three-dimensional motion capture system to determine the most effective field assessment method.

The researchers found that utilising a radar gun to measure the maximum velocity of the medicine ball throw exhibited excellent validity and reliability for both the dominant and non-dominant sides. Conversely, using a tape measure to record the maximum throwing distance demonstrated poor accuracy and lower precision compared to measuring maximum velocity. Thus, this study’s findings suggest that measuring maximum velocity is a more effective practice compared to measuring maximum distance in the medicine ball rotational power test

From us this week:

>> New course: One to One Psychology
>> New podcast: One of Sport’s Largest Youth Analytics Studies Ever Attempted
>> New infographic: Preventing Injuries In Grappling Sports
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The Rising Popularity Of Vitamin K2 Supplementation appeared first on Science for Sport.

• The latest research on foot exercises and minimalist footwear
• Do tempo runs make athletes slow?
• How rugby is changing…

The latest research on foot exercises and minimalist footwear

World-renowned researcher and sports performance consultant JB Morin has been actively promoting a recent systematic review on his social media platforms, including X and Instagram. This systematic review focuses on the effects of foot core exercises and minimalist footwear on foot muscle size, foot strength, and biomechanics.

The systematic review analysed data from 28 scientific trials involving 1,399 participants. The findings indicated that both foot core exercises and wearing minimalist footwear can significantly enhance foot strength. However, the impact of these interventions on foot muscle size remains unclear.

Regarding biomechanics, the review found that foot core exercises led to positive changes during dynamic tasks like running. Additionally, wearing minimalist shoes during running helped transition runners from a rear-foot strike to a more favourable forefoot strike pattern.

When a prominent figure like JB Morin highlights research, it’s worth paying attention. This review suggests that, while further research is needed, foot core exercises and minimalist footwear can significantly improve foot strength and facilitate positive biomechanical changes in dynamic activities such as running.

We were lucky to have JB Morin as a guest on the Science for Podcast, and his episode is well worth checking out: Get Next Level Explosive Power Using One Simple Test

Do tempo runs make athletes slow?

There is often a common fear among coaches that performing submaximal workouts, such as tempo runs, may not benefit speed athletes and could potentially slow them down. However, Fred Duncan, a regular feature on SFS Weekly, recently addressed this concern in an insightful Instagram post using the example of Usain Bolt, widely regarded as the fastest athlete of all time.

In his post, Duncan explains how Bolt’s coach, Greg Mills, identified some technical and postural issues in Bolt’s mechanics, which he believed were caused by fatigue. To address this, Mills incorporated tempo runs into Bolt’s training regimen. These tempo runs not only helped Bolt increase his endurance but also provided him the opportunity to work on his mechanics and posture at a slower speed.

Duncan further emphasises that programming high-intensity speed sessions back-to-back can hinder an athlete’s ability to supercompensate and may even lead to a decrease in speed. Instead, including lower-intensity sessions like tempo runs between high-intensity speed sessions can facilitate recovery and support an athlete’s speed development.

So, if you’re aiming to improve your speed, don’t overlook the benefits of submaximal training like tempo runs. As Duncan highlights, they certainly didn’t make Bolt slower! Tempo runs can promote recovery, build resistance to fatigue, and offer valuable opportunities to refine mechanics and technical form.

How rugby is changing…

Recently, there was an intriguing discussion on BBC Sport about how rugby has changed over the past five to ten years. Former international players Sam Warburton, John Barclay, and Ugo Monye shared their experiences regarding the intensity of their training and the straightforwardness of their coaches’ feedback.

They provided some crazy examples of the demanding training they underwent, such as needing oxygen masks after intense sessions, bear crawling until their elbows and knees were bleeding, and enduring camping conditions with minimal clothing in rugged mountain terrain—experiences that resembled “army and marine” style training camps.

The trio reflected on how coaches used to be harsh and straightforward with their feedback. Team meetings where players received harsh feedback in a humiliating manner were common. Interestingly, all three former players expressed that they appreciated this direct approach because it held them accountable to themselves and their teammates. However, they acknowledged that this method does not resonate with today’s players; coaches can no longer be as direct or harsh with their feedback as they were in the past.

Furthermore, they noted that the intensity and demands of rugby have escalated in recent years. Players are now stronger, fitter, and faster than ever, leading to increased high-speed running demands and collision impacts. As a result, they emphasised the need for coaches to closely monitor their training sessions, ensuring a balance between physically preparing players for the game and keeping them fresh and injury-free. They believe that coaches who continue to train players as they did a decade ago are likely to burn them out and ultimately shorten their careers.

What are your thoughts? Has rugby improved over the years? Is the sport now so physically demanding that players require more protection, both physically and mentally, than ever before? If you are involved in rugby, this discussion is definitely worth watching, and we would love to hear your opinions! Also, our podcast episode “What Is The Future Of Rugby S&C – Ashly Jones” is well worth a listen!

From us this week:

>> New course: One to One Psychology
>> New podcast: League Two to Premier League: Football’s Greatest Underdog Story
>> New infographic: Unilateral Training
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Minimalist Shoes: The Latest Research! appeared first on Science for Sport.

• Choose your velocity-based training device wisely!
• A scientific insight into a 92-year-old World Champion!
• Is the rebound countermovement jump a valid test?

Choose your velocity-based training device wisely!

Velocity-based training (VBT) serves as a significant tool that provides real-time feedback to athletes and coaches. However, a recent study underscores the importance of careful selection when it comes to the brand of velocity-based equipment utilised by coaches.

The study engaged 18 participants performing the Bulgarian Split Squat exercise, during which mean velocity and peak velocity were simultaneously recorded using three commercial devices: GymAware (a linear position transducer), PUSH (an accelerometer), and My Lift (a smartphone application).

The findings revealed that GymAware is a valid device for measuring both mean velocity and peak velocity during unilateral exercises such as the Bulgarian Split Squat. Although the study recognises PUSH as a cost-effective alternative, it displayed poor validity, particularly regarding the measurement of peak velocity. While other research may have identified My Lift as a valid option, the authors of this study found significant limitations in its validity, especially when assessing Bulgarian Split Squats and lighter loads.

As a result of this study, GymAware is the most valid brand for velocity-based training compared to PUSH and My Lift. If you would like to learn more about velocity-based training, check out our course: Velocity-Based Training and our podcast episode: Using VBT To Smash Performance Goals.

A scientific insight into a 92-year-old World Champion!

Recently, an extraordinary story has captured widespread attention in my home country, Ireland, centring on Richard Morgan, who became a rowing World Champion at the age of 92. What is particularly remarkable about this achievement is that Morgan commenced his training at the age of 73, having maintained a largely sedentary lifestyle for the majority of his adult life.

Notably, Morgan’s grandson, Lorcan Daly, a distinguished sports scientist, was inspired by his grandfather’s transformation and conducted extensive scientific research on him. The findings of this research yielded striking results. Despite his advanced age, Morgan exhibited 47 kilograms of muscle mass, constituting 80% of his body weight, and maintained a body fat percentage of only 14%. During a 2000-meter rowing time trial, his heart rate peaked at 151 beats per minute, potentially marking one of the highest maximum heart rates ever recorded for an individual aged 85. Remarkably, it took only 25 seconds for him to reach a steady state, a value comparable to normative data for a healthy 25-year-old.

Morgan’s training regimen, which included both rowing and resistance training, effectively preserved his cardiovascular fitness and muscle mass, aligning with best practices aimed at mitigating age-related declines in muscle function and aerobic capacity. While Morgan’s accomplishments are ultra-impressive, this story emphasises that it’s NEVER too late to start exercising and the significant impact that exercise can have on one’s health and overall quality of life.

Unfortunately, Morgan passed away last year; however, his remarkable transformation and achievements deserve to be celebrated. They are further validated by the commendable scientific research conducted by his grandson, which is well worth checking out!

Is the rebound countermovement jump a valid test?

The rebound countermovement jump (CMJ) assessment has become increasingly popular among strength and conditioning practitioners in recent years. The underlying rationale for utilising the rebound CMJ is that the initial phase parallels a standard CMJ, while the subsequent portion simulates a drop jump. This duality suggests that the rebound CMJ assessment could effectively consolidate the valuable insights from both tests into a single assessment.

Nevertheless, a recent study has called this questioned this assumption. The study involved 46 collegiate male American football players who underwent testing on the standard CMJ, drop jumps from heights of 30 cm and 45 cm, as well as the rebound CMJ, utilising force plates for measurement.

The results indicated that, while many parameters during the first phase of the rebound CMJ were comparable to those of the standard CMJ, the time to take-off was longer, and the jump height achieved was significantly lower in the rebound CMJ when compared to the standard CMJ. Moreover, the reactive strength index obtained from the second phase of the rebound CMJ was significantly different from the reactive strength index recorded during the drop jumps from both the 30 cm and 45 cm heights.

While the rebound CMJ may appear to be convenient and efficient, this study highlights that it fails to adequately represent an athlete’s maximum jump height and reactive strength. If you would like to learn more about the reactive strength index, check out our course: Reactive Strength Index (here).

From us this week:

>> New course: Cardiovascular Diseases
>> New podcast: Fear is your friend: A Champion’s Paradox
>> New infographic: Dynamic Correspondence
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Comparing Velocity-Based Training Brands! appeared first on Science for Sport.

• Resisted Sprinting: Is heavy or light resistance better?
• The effectiveness of single-leg RDL’s!
• Is Wrexham A.F.C. leading the way in generating revenue in football?

Which is better: heavy or light-resisted sprinting?

A recent study has provided valuable insights into the effectiveness of heavy versus light-resisted sprinting. In this study, 38 semi-professional under-19 football players were divided into three groups: a heavy-resisted sprinting group, a light-resisted sprinting group, and a control group. The two resisted sprinting groups engaged in an eight-week training intervention, while the control group did not participate in any sprint training.

The heavy-resisted sprinting group utilised loads resulting in a 75% reduction of the players’ maximum velocity, while the light-resisted sprinting group employed a load that led to a 25% reduction in maximum velocity.

The findings revealed that both types of resisted sprint training similarly improved linear speed and curved sprinting performance. The researchers noted that heavy loads appeared to be more beneficial for enhancing the acceleration phase of sprinting, while lighter loads were more effective in improving the maximum velocity phase. However, regarding improvements in change of direction (assessed by the 505 Agility Test), only the heavy-resisted sprint group displayed significant improvements.

In summary, the results of this study indicate that using both heavy and light loads for resisted sprinting training can be effective in enhancing linear and curved sprinting capabilities. Nevertheless, for those specifically aiming to improve change of direction skills, the use of heavy loads is recommended.

If you found this topic interesting, why not listen to our podcast episode: How Just 100g Of Resistance Can Change The Sprinting World

The effectiveness of single-leg RDL’s!

Last week, we highlighted an article from the well-known strength and conditioning coach Irving “Boo” Schexnayder, who raised questions about the effectiveness of Romanian Deadlift (RDL) exercises for athletic performance. This week, however, we turn our attention to high-performance and rehabilitation consultant Bram Swinnen, who has sparked considerable discussion on LinkedIn with a post advocating for the single-leg RDL exercise. (A differing opinion in S&C….what’s new!)

In his post, Swinnen outlines the advantages of the single-leg RDL, backing his claims with relevant literature. He asserts that this exercise activates the glutes more effectively than many other hamstring exercises, making it an excellent way to strengthen the entire posterior chain. Swinnen points out that the single-leg RDL enhances stability and balance, thereby serving as an excellent sport-specific movement. He also emphasises that the lengthening aspect of the exercise boosts eccentric hamstring strength and promotes strength development at longer fascicle lengths. Furthermore, he discusses how the single-leg RDL can generate significant joint forces at the hip, making it beneficial for sprinting and facilitating efficient power transfer.

One particularly intriguing element of Swinnen’s post is the accompanying video that showcases variations of the single-leg RDL. Unlike typical single-leg exercises, Swinnen demonstrates single-leg RDLs that transition into a snatch position and a step-up exercise. While his views may initially seem to oppose Schexnayder’s perspective, the explosive components of the single-leg RDL variations Swinnen presents differentiate them from the slower, maximum-strength RDLs that Schexnayder critiques. As a result, this post and the views of Schexnayder could provide insight into the most effective variations of RDL exercises for enhancing athletic performance.

Is Wrexham A.F.C. leading the way in generating revenue in football?

Wrexham A.F.C., a third-tier Welsh football club, has been making waves in the sports world following the acquisition by actors and filmmakers Ryan Reynolds and Rob McElhenney. Their successful documentary series, “Welcome to Wrexham,” has played a pivotal role in elevating the club’s profile. Recently, their Super Bowl advertisement reached 115 million viewers in the U.S. — outpacing the audience for Manchester United’s biggest match of the season!

In a compelling LinkedIn post, Brad Mac highlights how Reynolds and McElhenney are redefining the way football clubs operate. While traditional football models focus primarily on winning matches to attract fans and generate revenue, Reynolds and McElhenney have taken a ground-breaking approach. They prioritise creating engaging content that captures global attention, which naturally leads to increased revenue.

The success of this innovative model is evident. The documentary “Welcome to Wrexham” has reached more than 100 million households, and their Super Bowl advert reached 115 million viewers. Since Reynolds and McElhenney took charge, the club’s social media following has exploded from 50,000 to over 2.4 million, and revenue has surged by an impressive 100% over the past two years. Additionally, Wrexham has secured two divisional promotions since the takeover.

This insightful post raises critical questions about the future of the football industry: Are content creation teams poised to become more essential than traditional coaching and support staff? The landscape of football is undoubtedly changing, and it’s a transformation worth following closely!

From us this week:

>> New course: Ballistic Training
>> New podcast: Catapult: Rugby’s Game-Changing Data Revolution
>> New infographic: Wicket Sprinting
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Resisted Sprinting: Which Is Better HEAVY Or LIGHT? appeared first on Science for Sport.

• Misconceptions about hamstring injuries
• Do this and instantly improve the accuracy of your drop jump measurement!
• Bulletproof your programming skills with Peter Basil’s robust advice

Misconceptions about hamstring injuries

Irving “Boo” Schexnayder has over 40 years of exceptional coaching and consulting experience, having successfully guided eight World Championship/Olympic medallists. In a recent blog interview, he offered insightful perspectives on common misconceptions regarding hamstring injuries.

Schexnayder highlights that one of the most common misconceptions is the belief that hamstring injuries are primarily caused by hamstring “weakness” or strength deficits. As a result, many coaches and practitioners tend to prescribe hamstring–strengthening exercises. However, he encourages a re-evaluation of this approach, suggesting that exercises like Romanian Deadlifts (RDLs) and Nordics might inadvertently lead to increased fatigue in the hamstrings and elevate the risk of injury.

Schexnayder believes that the effective loading needed to strengthen hamstrings is not typically found in the weight room. He asserts that the hamstrings are built for fast eccentric loading like sprinting and therefore should be trained in that manner. So, he emphasises the importance of teaching proper movement mechanics—focusing on acceleration, maximum velocity, deceleration, and change of direction technique. He also advocates for prioritising hamstring mobility over maximum strength and encourages athletes to engage in sprinting all year round.

What do think? Do you agree with Schexnayder that slow eccentric hamstring loading exercises, such as RDLs and Nordics, may not be as beneficial as we think? Or do you disagree with his perspective? We would love to hear your opinions! For more insight into Schexnayder’s interview, you can find the blog post here. Also, check out our relevant course: Hamstring Rehab.

Do this and instantly improve the accuracy of your drop jump measurement!

Do you use the drop jump test? If so, definitely check out the recent videos on X by Hawkin Dynamics! In these videos, Dr. John McMahon explains how Hawkin Dynamics software uses the “reverse integration” method to give users accurate drop jump data.

The reverse integration method is the gold standard way to measure drop jump performance. It works by calculating force-time data from the end of the jump back to the beginning, instead of from start to finish. This method provides accurate information about velocity, displacement, and power-time curves, as well as precise jump height and drop height data.

To use the reverse integration method, the subject MUST STAND STILL and UPRIGHT on the force plates for at least ONE SECOND after the drop jump. Standing still and upright allows the software to accurately measure the subject’s body weight and set baseline values for velocity and displacement to zero, which are essential to the reverse integration method.

If the subject does not stay still and upright after the jump, the software cannot use the reverse integration method. Instead, the fall-back method will kick in, which estimates drop jump data. However, this estimate is not as accurate as the reverse integration method.

So, if you have Hawkin Dynamics equipment and software and are using the drop jump test, make sure to stand still and upright after completing the drop jump repetition to allow the reverse integration method to work. If you want to learn more about the reverse integration method, check out these informative videos (here and here).

Bulletproof your programming skills with Peter Basil’s robust advice

Pat Basil is a distinguished Strength and Conditioning (S&C) coach who recently shared an informative post on X, to his audience of nearly 50,000 followers! In this post, along with the subsequent thread, Basil addresses common programming errors made by S&C coaches and provides recommendations to help avoid these common programming errors.

Basil identifies several programming errors, including excessive volume, too many exercises, poor exercise selection, lack of clear progressions, improper exercise order, and insufficient understanding of sets and rep ranges.

Concerning training volume, Basil argues that a total of 20 to 25 sets per session is optimal, warning that exceeding 30 sets may negatively impact recovery. He recommends incorporating 6 to 8 exercises per session, categorising them as lower anterior, lower posterior, upper anterior, upper posterior, jump/throw, and core exercises. His exercise selection criteria include the coach’s ability to teach the exercise effectively, the athletes’ capacity to execute it properly, and the feasibility of performing the exercise in the available training environment.

In terms of exercise sequence, he recommends prioritising speed and power work initially, followed by the heaviest main lift, then the next most demanding assistance lift, and concluding with accessory exercises. For sets and repetitions, he follows a general guideline of 1 to 3 sets of 3 to 8 repetitions for main lifts, 2 to 3 sets of 6 to 10 repetitions for main assistance lifts, and 2 to 3 sets of 10 to 20 repetitions for accessory exercises.

If you are an S&C coach or an aspiring one, then checking out Basil’s post is definitely recommended. It will help you avoid common programming errors, and following his advice will help you create robust S&C programs!

From us this week:

>> New course: Ballistic Training
>> New podcast: The Post-Workout Mistake Elite Athletes Never Make
>> New infographic: The Talk Test: An Old School Running Method
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Rethinking Hamstring Injury Prevention? appeared first on Science for Sport.

• Can wearing compression garments improve running performance?
• How to fix rounded shoulders?
• The latest research on omega-3s and athletic performance

Can wearing compression garments improve running performance?

Compression garments have become increasingly popular among runners, based on the theory that the snug fit of the clothing can enhance blood flow, minimise soft tissue vibration, improve recovery times, and boost running efficiency. However, a recent systematic review and meta-analysis has raised serious doubts regarding the actual effectiveness of these garments.

The researchers analysed over 30 previous research papers, encompassing nearly 900 participants. Upon reviewing the data, the researchers determined that wearing compression garments did not lead to faster run times. Additionally, they found that these garments had no positive effect on time to exhaustion either. Nevertheless, the analysis revealed that compression garments did help reduce soft tissue vibration during running.

While this research suggests that wearing compression garments has little effect on running performance and endurance, it’s crucial to acknowledge the substantial variations in design and quality among different brands. With ongoing technological advancements in the manufacturing and design of compression garments, it’s premature to completely dismiss their potential benefits for running performance. For now, though, the scientific evidence raises questions about their overall effectiveness.

If you would like to learn more about wearing compression garments, check out our blog by the excellent Dr. Tom Brownlee: Compression garments: Do they actually work?

How to fix rounded shoulders?

Last month, Dr. Joe Damiani shared a post on LinkedIn about addressing one of the most common postural issues today: rounded shoulders. His post has gained significant momentum and continues to attract engagement through comments and shares on LinkedIn.

Damiani outlines three key steps to fix rounded shoulders. The first step focuses on repositioning the shoulder blade. He demonstrates a latissimus dorsi stretch to increase the mobility of the latissimus dorsi muscle, along with exercises aimed at strengthening scapular retraction. Improving latissimus dorsi mobility and strengthening scapular retraction will help align the shoulder blade correctly.

The second step involves adjusting the position of the shoulder joint. Damiani explains that a tight shoulder capsule can pull the shoulder joint inward. He provides stretches to loosen the shoulder capsule and pairs these with exercises for strengthening the shoulder external rotators. By loosening the shoulder capsule and strengthening the external rotator muscles, the shoulder joint can be placed in the correct position.

The third and final step emphasises the importance of maintaining an upright thoracic spine to keep the shoulder blades and joints aligned. Damiani explains and demonstrates various thoracic mobility and strengthening exercises to support this effort.

Damiani’s post offers an excellent, informative, and engaging step-by-step approach to fixing rounded shoulders and is definitely worth checking out!

The latest research on omega-3s and athletic performance

We have recently highlighted some excellent and informative Position Stands from the International Society of Sports Nutrition. They are back again in SFS Weekly with another highly informative Position Stand on the supplementation of omega-3 polyunsaturated fatty acids (PUFAs) and their impact on health and athletic performance.

The Position Stand emphasises that the most effective way to consume omega-3 PUFAs is through dietary sources. Foods rich in omega-3 include fatty fish such as salmon, mackerel, trout, sardines, and seabass. Additionally, plant-based sources such as flaxseeds, walnuts, and chia seeds are also high in omega-3s. If individuals are unable to meet their omega-3 intake through diet alone, supplementation with fish oil, krill oil, or algal oil is recommended to fulfil their omega-3 requirements.

The Position Stand presents valuable insights into the relationship between omega-3 PUFAs and athletic performance, which we highly recommend reading! Some of the key findings include:

• Athletes are at an increased risk of omega-3 PUFA insufficiency.
• A diet rich in omega-3s, along with appropriate supplementation, is an effective strategy for enhancing omega-3 levels.
• Omega-3 supplementation can aid aerobic performance.
• There is potential for enhanced muscular strength when omega-3 supplementation is combined with resistance training.
• Omega-3 supplementation may help reduce muscle soreness following intense workouts.
• Research suggests that omega-3 supplementation could provide neuroprotective benefits for athletes who experience repeated head impacts.
• Omega-3 supplementation may also improve overall sleep quality.

If you are interested in this topic be sure to check out the Position Stand and our relevant blog Omega-3s: Why they are the real Alphas of fat for athletic performance!

From us this week:

>> New course: Ballistic Training
>> New podcast: Kicking Diabetes: Brayden Narveson’s NFL Journey
>> New infographic: Elite Sport Psychology For Sub-Elite Athletes
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post New Research on COMPRESSION GARMENTS! appeared first on Science for Sport.

• Does early morning training set you up for success or failure?
• The effectiveness of caffeine in rugby sevens tournaments
• How to correctly perform the bent-over row exercise

Does early morning training set you up for success or failure?

Early morning training may present logistical advantages for student-athletes by minimising conflicts with academic schedules. However, recent research has revealed noteworthy negative outcomes associated with early morning training.

The study analysed a sample of 21 nationally competitive male rugby student-athletes who train between 6:30 AM and 7:00 AM. The training schedule incorporated a combination of field and gym sessions.

Findings indicated that student-athletes participating in early morning training displayed irregular sleep/wake patterns and exhibited undesirable sleep metrics on the nights preceding training. Specifically, on nights prior to training, the average total sleep time was merely 5.86 hours, in contrast to an average of 7.66 hours on nights preceding non-training mornings.

While early morning training sessions may be convenient for student-athletes, it is essential to consider the detrimental effects on sleep quality that may ensue. These effects can later affect health, as well as athletic and academic performance. Therefore, if early morning training is implemented for student-athletes, it is advisable to promote healthy sleep practices and monitor sleep quality closely.

If you want to optimise your sleep game check out our course on Sleep (here) and our blogs Enhance your sleep, enhance your game! And 8 Powerful Tips to Help your Athletes Sleep Better

The effectiveness of caffeine in rugby sevens tournaments

Rugby sevens is a high-intensity contact sport commonly organised in tournaments that span multiple matches over a two-day period. While the performance-enhancing effects of caffeine are well documented in sports science, a recent study has provided valuable insights specifically regarding caffeine supplementation in rugby sevens players.

The study revealed that players who consumed caffeine demonstrated a significantly greater distance covered at a jogging pace (6-12 km/h) during the last match of the tournament, compared to those who received a placebo. Conversely, the placebo group was able to cover a greater distance at a walking pace (0-6 km/h). Additionally, a reactive agility test was conducted prior to each match, and the results indicated that caffeine consumption resulted in significantly faster times on this test compared to a placebo.

The findings of the study suggest that caffeine plays a role in alleviating fatigue in the latter stages of rugby sevens tournaments, thereby enabling players to engage in higher-intensity activities while reducing lower-intensity actions like walking and standing. Moreover, caffeine intake contributed to enhanced reactive agility, a critical skill in rugby sevens for evading tackles and collisions.

The study used a dosage of 3 mg of caffeine per kg of body weight, administered about 60 minutes before a match. One limitation noted in the study was the small sample size, comprising only six participants. Nevertheless, the study presents a valuable resource for practitioners seeking to implement effective caffeine supplementation strategies in rugby sevens tournaments. If you would like to learn more about caffeine, check out our detailed course (here).

How to correctly perform the bent-over row exercise

Dr. Mike Israetel, also known as Renaissance Periodization on YouTube, recently released a YouTube short about one of the most common wrongly performed exercises: the bent-over row. The video gained over 100,000 views within the first 12 hours of its release!

Israetel suggests that the bent-over row should actually be named the “hinge row” because rounding or bending your spine is one of the most frequent mistakes associated with this exercise. He emphasises the importance of proper setup for the exercise. First, he demonstrates a stiff-legged deadlift to reach the bar, hinging at his hips. In this position, his back remains flat and tight, maintaining a strong position. This alignment allows him to row heavy loads safely and effectively without compromising or rounding his back position.

If you’re looking to master the bent-over row safely and effectively, be sure to check out Israetel’s YouTube short! And maybe Israetel has a point – as renaming this exercise as the “hinge row” would really highlight how important hip hinging is for getting into the right position!

From us this week:

>> New course: Talent Identification
>> New podcast: How to Maximise Athlete Performance & Recovery
>> New infographic: How Important Is Muscular Strength To Athletic Performance?
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Is Morning The Best Time To Train? appeared first on Science for Sport.

• Addressing the misconceptions about creatine
• Does bend sprinting cause asymmetries in sprinters?
• Speed Development for youth athletes

Addressing the misconceptions about creatine

Recently, the International Journal of the International Society of Sports Nutrition published a comprehensive scientific review addressing the questions and misconceptions surrounding creatine supplementation. This review serves as an excellent resource for individuals seeking to understand the scientific evidence regarding creatine use. While it is advisable to examine the full review misconceptions for a thorough exploration of the topic, several key points warrant attention.

Firstly, it is essential to clarify some health concerns associated with creatine. The research presented in the review indicates that creatine does not cause cancer, does not adversely affect blood pressure, does not have a negative impact on male fertility, and does not increase urine production. Furthermore, the claim that caffeine and creatine counteract each other has not been substantiated. However, it is noted that combining caffeine and creatine does not result in any additional performance benefits.

Regarding the optimal timing for creatine supplementation, the evidence suggests that both pre- and post-exercise supplementation are equally effective. Notably, there is emerging research indicating that creatine may potentially reduce the severity of traumatic brain injury and aid in recovery. Additionally, creatine may have beneficial effects on memory and cognitive function during periods of sleep deprivation.

If you’re interested in understanding the science behind creatine, it’s definitely worth checking out this review and Part 1 from 2021. Additionally, if you’d like to learn more about creatine, be sure to explore our excellent course: Creatine

Does bend sprinting cause asymmetries in sprinters?

A recent study published in last month’s edition of the European Journal of Sport Science presented significant findings regarding the potential lower body asymmetries in sprinters. The investigation involved eight national-level sprinters who executed a series of 60-meter sprints at maximum speed on both straight and bend lanes (lanes one and eight).

The results indicated that sprinting on the bends increases the impact load in comparison to sprinting in straight lines. Notably, the outside leg experienced a considerably greater load during bend sprints, while the inside leg did not operate at its maximum capacity. Interestingly, the radii of the bends (lane one measuring 37 meters and lane eight measuring 45.10 meters) were not found to be significantly different.

The researchers suggest that the unique biomechanical demands of bend sprinting could create imbalances that negatively impact overall performance. They propose that the suboptimal performance of the inside leg during bend sprinting may lead to lower limb asymmetry, which could also impact speed during straight sprints. As a result, they recommend targeted training interventions to strengthen the inside leg, aiming to enhance overall sprint performance and reduce the risk of injury.

If you would like to learn more about bend sprinting mechanics, definitely check out the study and our blog Limb Symmetry Index: Chasing Equal Function is also recommended.

Speed Development for youth athletes

Shea Pierre, from the YouTube channel Pierre’s Elite Performance, has garnered significant attention with his recent video focused on speed training for young athletes. In this insightful video, Pierre highlights a key issue that can impede children from achieving their speed potential: sprinting “flat-footed.” He offers a variety of exercises designed to address this concern and optimise speed development.

Pierre emphasises the importance of exercises such as “jackhammers” and “pogo hops,” which aim to enhance ankle stiffness and promote a bouncy, spring-like motion, encouraging young athletes to stay on the balls of their feet. He also provides detailed explanations of other effective exercises, including hurdle hops, triple switches, and sled pushes. Pierre firmly believes that this collection of exercises can be incredibly beneficial in helping children reach their maximum speed potential.

For youth S&C coaches looking to foster speed development in their athletes, this video is a valuable resource. Pierre also utilises his six-year-old son to demonstrate the exercises, showcasing some impressive speed for his age. Interestingly, there has been some debate about the video. Some argue that this type of structured training is too advanced for young children and that they should be engaging in more free-play activities. Let us know what you think! We would love to hear your thoughts!

From us this week:

>> New course: Talent Identification
>> New podcast: How to Maximise Athlete Performance & Recovery
>> New infographic: How Important Is Muscular Strength To Athletic Performance?
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Addressing The Latest Creatine Misconceptions! appeared first on Science for Sport.

• How to recover from feeling like S.H.I.T.
• Advice for aspiring strength and conditioning coaches
• How to spot a bad job advert!

How to recover from feeling like S.H.I.T.

Dr. Peter Tierney, a renowned performance coach, has recently generated considerable engagement with his LinkedIn post introducing the S.H.I.T. Recovery Framework. This framework, humorously named, consists of four components: Stiff, Heavy, Irritable, and Tired, which together form the acronym S.H.I.T.

The S.H.I.T. Recovery Framework outlines specific recovery strategies and poses reflective questions tailored to each component. For instance, if an individual feels stiff, Tierney recommends strategies such as movement, massage, or contrast bathing. Similarly, if someone is experiencing irritability, yoga, and meditation, are among the suggested approaches. The framework also offers strategies for addressing feelings of heaviness and tiredness.

Tierney advises that if an individual feels with two components (e.g., stiff and heavy), it can be beneficial to combine recovery strategies from both components. If three components are felt, he suggests making training adjustments. Lastly, if all four components are felt, then you feel SHIT and reducing training is strongly advised!

The S.H.I.T. Recovery Framework, while humorous in nature, offers a level of simplicity that facilitates engagement and relatability for athletes. This framework effectively simplifies recovery (a topic that can often be complex), making it more accessible for athletes to comprehend. Consequently, if you are experiencing challenges in securing buy-in from your athletes regarding recovery monitoring and strategies, this framework may serve as an effective and engaging alternative worth considering.

Advice for aspiring strength and conditioning coaches

Last week, renowned strength and conditioning coach Ben Griffin shared valuable advice for aspiring S&C coaches on LinkedIn. If you’re looking to pursue a career in this field, it’s definitely worth checking out!

Unsurprisingly, Griffin’s first piece of advice is to enrol in an exercise science or S&C degree. However, he emphasises the importance of gaining coaching experience as early as possible, rather than waiting until after the completion of your studies. He recommends working at regular gyms and volunteering to write programs for local sports teams while you study. This early hands-on experience is invaluable for developing your coaching skills.

Griffin suggests training yourself rigorously and exploring various training methods and styles. He recommends hiring a coach to experience their training programs and then creating your own training programs to gain first-hand experience of how they feel. Additionally, Griffin advocates for investing in a mentor. He believes that this enhances your learning experience and helps you stand out from your peers who may not take such initiatives. Finally, Griffin emphasises the importance of networking. Building mutually beneficial relationships in the industry can lead to positive future opportunities and connections.

If you aspire to be a S&C coach, check out Griffin’s post and consider his advice if you want to stand out from the competition! If you want to know what a coach’s typical day is like, check out our blog A Day in the Life of an S&C Coach.

How to spot a bad job advert!

Recently, Kyle Cusson, CSCS, made a powerful statement on social media that sparked significant engagement. He underscores a critical point: you can spot a bad sports performance job advertisement in just three seconds. How? If the ad bombards you with an endless list of requirements but fails to mention ZERO financial compensation, then it’s a red flag! Organisations that are confident in their pay make it clear; those that aren’t will hide it.

In an industry where many S&C coaches and sports scientists are grinding through long, often unsociable hours for inadequate pay, Cusson’s message is not just relevant—it’s vital. While change has been slow, Cusson offers a straightforward solution. Ignore companies that play salary games, demand transparency upfront, and prioritise your time over their secrecy.

As Cusson powerfully states, if they “demand excellence, they better be proud enough to pay for it.” It’s imperative to check out Cusson’s post (here) and actively engage with it. By standing together and supporting those like Cusson who fearlessly challenge the poor pay conditions plaguing our industry, we can drive meaningful change and demand better for all. Thank you, Kyle Cusson CSCS, for taking a stand and advocating for the improvement our industry desperately needs!

If you would like to know the reality of being a S&C coach, our blog The Reality of the S&C Industry for Graduates – An Update is well worth checking out!

From us this week:

>> New course: Talent Identification
>> New podcast: Old-School Grit vs Modern Sports Science in Football
>> New infographic: How Long Does It Take To Recover After A Competitive Soccer Match
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Feel Like S***? Try This! appeared first on Science for Sport.