• 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.

• The ISSN’s Position Statement on HMB
• How Kim Collins ran his personal best at the age of 40!
• Picking the right external cue…

The ISSN’s Position Statement on HMB

β-Hydroxy β-methylbutyric acid (HMB) is a dietary supplement utilised to enhance recovery, promote lean body mass, and increase muscle strength and power. As a metabolite of the amino acid leucine, HMB is naturally synthesised in the human body. Recently, the International Society of Sports Nutrition (ISSN) published a Position Statement regarding HMB, which provides an update to their prior statement released a decade ago. This Position Statement is grounded in a comprehensive review of the existing literature on the effects of HMB and presents several critical conclusions.

The foremost priority associated with any supplement is safety, and the ISSN has concluded that oral supplementation of HMB is considered safe for a duration of at least one year. No adverse effects on insulin sensitivity were observed, addressing concerns that have been previously posited regarding HMB supplementation. Nonetheless, additional research is warranted to evaluate the safety of long-term use.

The Position Statement further indicates that the primary mechanism of action for HMB is through the facilitation of muscle protein synthesis and the suppression of muscle protein breakdown. Consequently, the supplementation of HMB may contribute to the reduction of muscle damage and the enhancement of recovery. While HMB may yield improvements in strength and power among untrained individuals, its effects on trained individuals regarding strength and power are less definitive. In athletic populations, the primary benefit of HMB seems to be its ability to enhance recovery processes.

Daily supplementation of HMB, combined with resistance training, may aid in improving body composition. The International Society of Sports Nutrition (ISSN) recommends a daily dose of 38 mg per kilogram of body weight to support this finding. Additionally, HMB may have a positive effect on aerobic performance in trained individuals, although the mechanism behind this effect still remains unknown.

While the Position Statement is an excellent resource on HMB, those considering HMB supplementation should still consult with qualified professionals.

How Kim Collins ran his personal best at the age of 40!

Last week, we reported on football star Anthony Gordon’s refusal to lift weights. Several readers reached out to share a similar story recently covered by leading performance coach Fred Duncan in an Instagram post.

In the post, Duncan discusses the remarkable journey of Olympic sprinter Collins, who achieved a personal best time of 9.93 seconds in the 100m at the age of 40! Although Collins was extremely talented, he referred to himself as “lazy” in the early stages of his career and, like Gordon, did not engage in weight training.

However, in his 30s, Collins’ wife became his coach and convinced him to start weight training. In Duncan’s post, Collins is shown performing partial back squats, highlighting this significant change in his training routine. Duncan believes that Collins’ improved performance, even at the age of 40, was not a coincidence; it directly correlated with his commitment to strength training.

This story suggests that even in the later stages of an athletic career, strength training can yield substantial benefits. However, one must wonder—if Collins had adopted this approach at a younger age, would he have achieved even greater success?

Picking the right external cue…

Research has firmly established the efficacy of external cueing compared to internal cueing in enhancing athletic performance. However, it is often overlooked that the specific type of external cue employed significantly impacts outcomes.

A recent study examined drop jump performance among 21 adolescent male football players under four distinct cueing conditions: a height cue (to jump to the ceiling), a ground contact cue (get off the ground as fast as possible), a combined cue (integrating both previous cues), and a neutral cue devoid of any external focus.

The findings indicated that the height cue resulted in a markedly higher jump height and increased impulse. In contrast, the ground contact cue led to a significantly reduced ground contact time and enhanced vertical stiffness. Although the combined cue did effectively influence kinetic responses, its impact was not as pronounced as that of the height and ground contact cues.

These results underscore the importance of recognising that various external cues can elicit different kinetic responses. Consequently, it is recommended that coaches familiarise themselves with a range of external cueing strategies to select the most appropriate cue for optimising specific exercise components tailored to an athlete’s needs.

If you would like to learn more about external cueing, check out our detailed blog: Coaching Cues by the esteemed Brett Bartholomew! Interestingly, my MSc thesis was very similar to this study, so this subject is one I’m keenly interested in!

From us this week:

>> New course: Energy System Development
>> New podcast: The Science for Sport Story
>> New infographic: Do Stronger And Faster Athletes Have A Reduced Risk Of Injury?
>> 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 Science On A Popular Supplement! appeared first on Science for Sport.

• The sodium bicarbonate phenomenon that is revolutionising the world of athletics
• How the legendary NFL star Randy Moss improved his agility
• Are elite rugby players force deficit?

The sodium bicarbonate phenomenon that is revolutionising the world of athletics

Maurten BiCarb System (Image: Bikeromour)

Last month, a YouTube video created by Göran Winblad garnered significant attention by addressing the recent claims in the media regarding the performance-enhancing effects of sodium bicarbonate on elite runners. The video highlighted that up to 80% of elite runners are now supplementing with sodium bicarbonate, commonly known as baking soda, a stable household item found in many of our kitchens!

The video proposed that sodium bicarbonate acts as a “buffer” by reducing muscle acidity, thereby enabling runners to sustain a higher intensity for a longer duration during exercise. Scientific evidence dating as far as back 1930 suggests that sodium bicarbonate may have performance-enhancing effects. Overall, there is very strong scientific evidence for its ergogenic use, particularly in middle-distance running events, ranging from 400m to 1500m. Furthermore, recent research indicates potential benefits for longer endurance events too.

Despite its perceived effectiveness, sodium bicarbonate had not gained widespread popularity until recently due to its associated side effects, including gastrointestinal discomforts such as bloating, cramping, nausea, and diarrhoea. However, a company called Maurten claims to have developed a system that mitigates these side effects. The Maurten BiCarb system, utilising a hydrogel technology, reportedly allows athletes to benefit from sodium bicarbonate without experiencing gastrointestinal issues. Winblad discusses a scientific study in which 14 cyclists were given the Maurten BiCarb system. The results revealed that 12 cyclists experienced a significant improvement in performance, with none reporting any gastrointestinal discomfort

Anecdotal evidence and early scientific findings have shown promise, but the cost of the Maurten system may pose a significant barrier, especially for sub-elite athletes. Nonetheless, the video provides an insightful assessment of the Maurten BiCarb system, which has gained prominence in the athletics world.

Overall, the video offers valuable insights into the potential of the Maurten Bicarb system and its impact on athletic performance, making it a compelling watch for those interested in this emerging area of sports science.

How the legendary NFL star Randy Moss improved his agility

Last week, Fred Duncan shared an insightful Instagram post discussing the agility training methods employed by the renowned retired American football player, Randy Moss, widely acclaimed as one of the greatest wide receivers of all time.

Duncan analysed an old video showcasing Moss’s training session, which featured acceleration work, longer sprints, and sport-specific sprinting drills. Notably, the agility segment of the session involved Moss engaging in a game of soccer against an opponent!

Duncan emphasised the distinction between agility training and mere change of direction training. He highlighted that true agility training involves reactive responses to stimuli, as exemplified by Moss’s soccer play. While acknowledging the benefits of change of direction drills, Duncan underscored the importance of recognising the difference and not neglecting agility training.

This post serves as a valuable reminder to avoid solely focusing on change of direction drills and to incorporate agility training, even through seemingly simple activities like soccer or basketball, as demonstrated by Moss.

If you want to learn more about agility, check out our FREE course Agility Training

Are elite rugby players force deficit?

A recent study published in the International Journal of Strength and Conditioning presented a comprehensive evaluation of the vertical force-velocity profile of male under-20 players from the Uruguayan national team. The study involved the performance of squat jumps at various loads, including bodyweight, 10 kg, 20 kg, 30 kg, and 40 kg. Each player executed three squat jump repetitions at every load, with specified rest periods between jumps and loads.

The study findings revealed an imbalance in the vertical force-velocity profiles of the players, with only 20% demonstrating a well-balanced profile and a substantial 70% exhibiting a force deficit. The researchers emphasised the criticality of developing maximum strength in youth rugby players to mitigate force imbalances. Their recommendations included focusing on strength training to enhance 1RM in fundamental multi-joint exercises such as the squat, deadlift, and bench press, before progressing to velocity-based movements like assisted jumps.

While the study is noted for its accessibility and practicality, it is vital to acknowledge its limitation stemming from the relatively small sample size of 10 players. Nonetheless, it remains a valuable resource for professionals involved in the development of youth rugby players.

If you are interested in force-velocity profiling, make sure to check out our blog posts on this subject.

• Force-Velocity Profiling
• Using The Force-Velocity Imbalance To Individualise Training
• Which Has A Stronger Relationship To Change Of Direction, A Vertical Or Horizontal Force-Velocity Profile?

From us this week:

>> New course: Energy Balance
>> New podcast: Bad Break: How To Recovery Faster Than Ever From Bone Fractures
>> New infographic: How Much Strength Training Is Needed In Football During The Season
>> 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 Supplement That’s Taking The Athletics World By Storm! appeared first on Science for Sport.