• How Xabi Alonso communicates with his players?
• Is there a divided opinion on bio-banding?
• Use what you have and not what you don’t!

How Xabi Alonso communicates with his players?

Professor Adam Nicholls is an esteemed sports psychologist, recognised internationally for his contributions to the field, and he has been a consistent feature on SFS Weekly. He recently shared a post on LinkedIn from an interview with Xabi Alonso, a former footballer and the current manager of Bayer 04 Leverkusen. Alonso has rapidly established a reputation as one of the best managers in the world. In this interview clip, he offers valuable insights into his communication style with players.

Alonso explains that while the main message he conveys to his players may stay the same, the way he delivers it must be adjusted. He emphasises the importance of voice volume, suggesting that some messages need to be delivered loudly, while others should be more subdued. Additionally, he points out the emotional aspect of communication, indicating that there are times when a delivery should be very emotional and other times when it should be more analytical. It’s all about “picking the right one in the right moment” as Alonso says.

This clip can be extremely beneficial for coaches looking to improve their communication skills and is well worth checking out!

Is there a divided opinion on bio-banding?

Last week, Temisan Williams initiated an insightful discussion on LinkedIn with his post about bio-banding in youth football. Williams, who has coached professionally in three Premier League football academies, raised an important question regarding the limited adoption of bio-banding in football academies.

In his post, Williams detailed a range of advantages associated with grouping players according to their biological age. He asserts that bio-banding facilitates fairer competition, affords late developers the opportunity to excel, lowers dropout rates, mitigates burnout, reduces overuse injuries, and enhances player confidence. Consequently, Williams advocates for bio-banding as a more holistic approach to player development, offering every individual the potential to grow, compete, and develop a passion for the sport.

While Williams views bio-banding as a logical solution that should be universally implemented in football academies, the comments section of his post displayed a range of opinions. Many individuals agreed with Williams, but some voiced concerns about bio-banding. One commenter mentioned that prominent players like Roy Keane and Lionel Messi achieved greatness despite being smaller in size, learning to navigate the challenges posed by larger opponents without the benefit of bio-banding. Additionally, some comments expressed concern about the mental resilience that can develop through experiencing failure, suggesting that bio-banding might inadvertently hinder this valuable attribute.

At SFS Weekly, we strongly believe in bio-banding and strongly encourage you to read Williams’ post and explore the discussions in the comments section. Additionally, we previously featured a story about how Borussia Dortmund effectively utilises bio-banding, which is definitely worth checking out!

Use what you have and not what you don’t!

Recently, I came across a short video clip on LinkedIn by Blair Wagner, Director of Performance at PLAE. In the clip, Blair demonstrates a variety of exercises using a Smith machine. For instance, he performs pull-ups with the Smith machine barbell and leans against it while executing “wall switches” to enhance sprint mechanics. He also uses a single dumbbell for overhead presses and demonstrates a plyometric version of a Bulgarian split squat within the Smith machine.

What resonated with me was not the selection of exercises or their execution, but the message that Wagner conveyed. He emphasises that “every space has its own answer,” highlighting the importance of utilising the equipment and space available to you, rather than focusing on what you lack.

I believe this is an essential message, especially for new strength and conditioning coaches. While it’s natural to want the latest exercises or advanced equipment, many coaches will not have access to these resources. Consequently, learning to adapt and maximise the environment and equipment at hand is a very underappreciated skill!

From us this week:

>> New course: Energy System Development
>> New podcast: Overcoming Pressure and Performing Under Stress
>> New infographic: Coaching Lessons From An Ince Hockey Legend: Erkka Westerlund
>> 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 SECRET to effective communication! appeared first on Science for Sport.

• The worst running mistakes to make, from the perspective of a former athlete and current coach
• The secret to LeBron James’s mental strength?
• A new way to categorise the stretch-shortening cycle?

The worst running mistakes to make, from the perspective of a former athlete and current coach

Nicklas Rossner, a former triathlete and current coach, recently released a YouTube video discussing common mistakes made by runners that can hinder progress or lead to injury.

Firstly, Rossner emphasises the importance of progressive overload by recounting the ancient tale of Milo and the bull calf. He illustrates the need for gradual training program advancement, cautioning against excessive increases in training volume, which have been scientifically linked to a higher risk of injury. To reduce this risk, Rossner advocates for adherence to the 10% rule, which advises against exceeding a 10% weekly increase in training volume.

Rossner also highlights the mistake of exclusively focusing on running, neglecting complementary strength and plyometric training, which are crucial for performance enhancement and injury prevention. Moreover, he stresses the importance of a periodised plan and outlines the annual periodisation plan consisting of the base, build, peak, and recovery phases.

Finally, Rossner advises against trying new strategies on race day, emphasising the importance of thorough practice during training. He shares a personal story of a negative experience with caffeine supplementation on race day, emphasising the criticality of pre-race strategy rehearsal.

For runners and coaches, this video is a valuable resource for avoiding common pitfalls that can hinder progress and cause injury.

The secret to LeBron James’s mental strength?

Sports psychology expert Adam Nicholls recently shared a compelling post and video on LinkedIn featuring basketball icon LeBron James. In the video, James emphasises the significance of prioritising the mental aspect of his game in recent years. James explains that even in the midst of packed stadiums, he deliberately closes his eyes and engages in relaxation and focused breathing for 30 seconds to 2 minutes to compose himself.

Nicholls offers an insightful analysis of the scientific underpinnings of breathwork. He references a 2023 meta-analysis that highlights how breathwork can effectively mitigate stress, alleviate anxiety, and reduce depressive symptoms. Furthermore, he delves into a 2020 study on the most effective breathwork technique, revealing that pursed lip-breathing notably induces a calming effect on emotional responses.

For those keen on delving deeper into the significance of breathwork and how LeBron James has elevated his mental game, we recommend checking out Nicholls’ LinkedIn post.

A new way to categorise the stretch-shortening cycle?

The significance of the stretch-shortening cycle within sports science is widely acknowledged, yet a recent study has introduced potential paradigm shifts. Traditionally, this cycle has been categorised as fast (<250 milliseconds) and slow (>250 milliseconds) based on ground contact times. However, the methodology for establishing these thresholds and their validity has been debated.

In the study, researchers analysed 46 physically active individuals as they performed drop jumps onto a force plate. The researchers assessed various factors such as force, time, power variables, and Achilles tendon length. Based on the duration of ground contact, the researchers identified three distinct categories: less than 188 milliseconds, 188-222 milliseconds, and over 222 milliseconds.

While further research is needed, this study provides a new perspective on evaluating the stretch-shortening cycle and questions the traditional classification into “fast” and “slow” categories.

If you would like to learn more about the stretch-shortening cycle, be sure to check out our detailed blog (click here).

From us this week:

>> New course: Speed Training
>> New podcast: Go From Scrawney Teen To Elite-Level Rugby Pro
>> New infographic: Relative Lower Body Strength And Performance In Female Soccer Players
>> 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 Avoid These Running Mistakes! appeared first on Science for Sport.

• The best time to take vitamin D?
• Don Meyer’s T.E.A.M.S. acronym
• Change of direction requirements for elite tennis players

The best time to take vitamin D?

An insightful article about the timing of vitamin D supplement intake was recently published by EatingWell. The article features the views of Roxana Ehsani, a sports dietician, and Dr. David Davidson. Vitamin D plays an important role in various functions of the human body, including supporting the immune system, aiding in calcium absorption, and supporting muscle and nerve function. While sunlight is the primary source of vitamin D, it is difficult to obtain the recommended daily amount through diet alone, especially in areas with limited sunlight. Therefore, many individuals choose to include a vitamin D supplement in their diet.

According to the experts, there is no ideal time to take vitamin D. They suggest taking it at a time that is most convenient for an individual. However, they recommend choosing a vitamin D3 supplement over a D2 supplement. Vitamin D3 is more bioavailable than D2 and is more efficiently utilized by the human body.

For optimal absorption, they suggest taking vitamin D supplements with a meal containing healthy fats. As vitamin D is a fat-soluble vitamin, taking it with healthy fats can enhance the body’s ability to absorb it.

If you want a more detailed version of these findings, I highly recommend reading the article.

Don Meyer’s T.E.A.M.S. acronym

Last week, Professor Adam Nicholls posted on LinkedIn about legendary late basketball coach Don Meyer. In his post, he shared a video where Meyer talks about his T.E.A.M.S. acronym which stands for toughness, effort, attitude, motives, and servant leaders.

Meyer explains the importance of traits like toughness, effort, attitude, and having the right motives, which he believes help in developing “servant leaders” who are capable of handling life’s challenges. This provides a fascinating insight into Meyer’s approach to building a team culture.

In his post, Nicholls breaks down Meyer’s T.E.A.M.S. acronym and provides scientific evidence that supports the effectiveness of Meyer’s approach. This post is an excellent blend of modern scientific evidence and historical coaching practices that can help you develop a strong team culture.

If you’re interested in building a strong team culture, then this post is definitely worth checking out.

Change of direction requirements for elite tennis players

An exciting study was recently published in The Journal of Strength and Conditioning Research. The study used data from the Australian Open Grand Slam to measure the change of direction movement requirements in elite tennis. Data from 182 matches and an extraordinary 120,000 change of directions were analysed!

The results showed that players had an average of 1.6 direction changes per point and covered an average of 4.8 meters per change of direction. Males tended to play at a higher intensity with a change of direction required every 2.7 seconds compared to 3.1 seconds for females. Notably, most direction changes were classified as medium intensity by the researchers (88-94%) and the majority involved a degree change greater than 105°.

This study claims to be the first to use a change of direction classification algorithm to examine the velocity and angular displacement profiles of changes of direction movements in modern elite tennis players. If you are a member of the support team of an elite tennis player, this study is worth checking out and may help with the specificity of tennis conditioning training.

From us this week:

>> New course: Deliberate Practice
>> New podcast: Eat Like An International Rugby Player
>> New infographic: Do Stronger And Faster Athletes Have A Reduced Risk Of Injury?
>> New article: 15 Best Barbells For Home Gyms

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 On Vitamin D Timing appeared first on Science for Sport.

• Peter Attia and Stuart McGill discuss the rewards and risks of squats and deadlifts
• Irish rugby team’s halftime breathwork exercise
• The role of genetics in youth football academy players

Peter Attia and Stuart McGill discuss the rewards and risks of squats and deadlifts

There has been a lot of discussion around a video clip featuring a conversation between Peter Attia and exercise educator and practitioner, Stuart McGill. The video clip starts with Attia questioning the risk-reward ratio of squats and deadlifts. Attia is conflicted, on one hand, he believes exercises like the deadlift are essential for human function and performance, and he should continue to deadlift for his entire life. However, on the other hand, he believes he can “still get the same activation for all the muscles involved in the deadlift using other movements without a fraction of the axial loading”.

McGill provides his opinion on continuously training maximal strength in squats and deadlifts. Through practical examples of elite athletes he has worked with, McGill explains how demanding setting personal bests on squats and deadlifts can be. Constant extreme heavy lifting can leave microfractures in the bones, which can accumulate and lead to a full-blown fracture without proper rest. Therefore, he recommends that strength and power athletes take a break between heavy lifts. Some of his power athletes have had to take months off after achieving personal best lifts in the deadlift.

McGill then suggests alternative exercises that will lead older exercisers to “a well-rounded and sustainable athleticism that will spare their joints”. He explains that constantly chasing heavy deadlifts may be problematic for older athletes and exercisers.

Many people are misinterpreting this video and assuming that it suggests avoiding squats and deadlifts. However, the video highlights the negative impacts of constantly training heavy squats and deadlifts and chasing personal bests in these lifts, particularly for older athletes and exercisers. It is worth watching to understand the importance of proper rest and alternative exercises for a sustainable fitness routine.

Irish rugby team’s halftime breathwork exercise

The Irish rugby team’s successful start in the Six Nations tournament has led to many people taking an interest in their training methods. A post by Professor Adam Nicholls on LinkedIn about the team’s routine has gained much attention through likes, shares, and comments. The post includes a short video of the team, all huddled together in the dressing room, practising deep breathing during half-time of a match. This is apparently a common practice for the Irish rugby team.

In the post, Nicholls provides an excellent summary of the research behind deep breathing exercises. He explains that such exercises have physiological benefits, such as reducing anxiety, controlling panic attacks, and reducing feelings of anger. It also has psychological benefits, including decreased blood pressure, increased heart rate variability, and enhanced sleep.

While it is unclear why the Irish rugby team is using group breathing exercises during matches, it is clear that this science-backed practice is proving effective for them. Being a proud Irish man, I hope Ireland’s success continues!

The role of genetics in youth football academy players

A recent study published in The Journal of Strength and Conditioning Research explored the link between genetics and athletic performance among English youth football academy players. Specifically, the study examined the role of 22 different genes in the acceleration, speed, and jumping abilities of 149 male players.

The results revealed that certain genes, namely GALNT13, G allele, and IL6, were associated with faster sprinting and higher jump performance. Interestingly, these genes contributed to a 4% increase in sprint times across 5m, 10m, and 20m sprints, as well as a 16% increase in jump height during the countermovement jump test.

This study highlights the impact of genetics on athletic ability among young football players. It also underscores the value of genetic profiling for assessing performance potential. However, it is important to note that environmental factors also play a significant role in supporting and enhancing these power-oriented genes.

From us this week:

>> New course: Emotional Intelligence
>> New podcast: Carbs Are King For Team Sports
>> New infographic: Anthropometric Evaluation Of First Round Draft Selections In Major League Baseball
>> New article: 15 Best Barbells For Home Gyms

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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.

Get instant access when you join today on a 7-day free trial.

The post Risk and Rewards of Squats and Deadlifts appeared first on Science for Sport.