• 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.

• 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.

In episode 147, Greg Haff, Professor at Edith Cowan University, joins us.

Specifically Greg will be looking at:

• Physiological advantages of cluster sets
• Disadvantages in using cluster sets
• What ascending cluster sets are
• Case study: How to use cluster sets to improve performance

Do you want to maximise your gym results while reducing fatigue costs? If this sounds attractive, you’ll need to understand how to use cluster sets to maximise power, hypertrophy, and strength.

In order to get this imperative information from the source, we invited world-renowned coach and author Greg Haff to episode 147 of the Science for Sport Podcast.

Haff is a Professor of Exercise Science at Edith Cowan University, as well as a Strength and Conditioning coach. Over the last 40 years in the strength training world, he has built up a serious CV which includes time as the President of the National Strength and Conditioning Association (NSCA).

In recent years Haff has produced tonnes of great research in the field of strength and conditioning, including how you can use cluster sets to maximise performance and the physiology which underpins their effectiveness.

But before we delve into the physiological depths which sound so interesting, it’s important to define what cluster sets are.

“Custer sets are where we intersperse brief rest intervals and in-between either individual repetitions or groups of repetitions,” Haff said.

This basically means just splitting regular ‘straight’ sets up, by pausing and re-racking the weight. But why is this important? Well, it turns out, that the small rest allows you to do more total work.

“It allows us to accomplish more work so we can lift a heavier thing more frequently,” Haff said.

As I’m sure you’re aware, lifting heavy stuff more frequently leads to improvements in strength and muscle mass.

“If we look across the literature, if you can lift heavier things, you get stronger. If you can lift heavier things more frequently, you can build more muscle mass. So we can manipulate the set structure to change the physiological adaptation and the performance outcome,” Haff said.

Next to this, the short break and partial recovery allows more repetitions to be performed at higher bar speeds. 

“I really think where cluster sets are powerful is that they allow you to maintain movement velocity and the rate of force development,” Haff said.

Of course, rate of force development is an important variable for many athletes, as producing a tonne of force in a split second could mean the difference between a nice shiny gold medal, or no medal at all. So being able to train your rate of force development at no extra cost could mean that you can work more specifically for your given sport. 

Sounds good right? But increased power, strength, and muscle mass are not the only benefits. You might also be able to improve the technical aspects of a lift.

Performing lifts with less fatigue means that the exercise technique is less likely to deteriorate, as seen when performing sets to failure. But not only this, when coaches program cluster sets they may be able to give technical cues between repetitions, which could provide an improved learning effect.

“It’s a sneaky tool because we can also use it to teach people lifting technique by giving them a short rest and interspersing some instruction with novices,” Haff said.

Improved technique, strength, and hypertrophic responses are all amazing benefits, but, I hear you cry, surely there are some downsides?

Well yes, the big cumbersome elephant in the room (gym) downside is that your sets will take longer. So that means more time spent in the gym, which could be an issue for those on a tight timeframe.

The good news is, however, that if you’re working with a partner, you could easily just switch after the first part of the cluster set. But if we are honest, most people have a few extra seconds spare in order to maximise the effectiveness of their training. Next to the potential time costs, there may be an increased recovery cost if you are using cluster sets to increase training volume.

“There can be a pretty high metabolic cost because you’re lifting more load, you’re doing more volume. So there could be fatigue and you have to account for that a little bit,” Haff said.

This warning is important to heed, as performing cluster sets might feel easy at the time, but without careful monitoring of your training load, you might just be able to perform vastly larger volumes of work than previously possible. This means you will need to plan your training load increases carefully to ensure you don’t get unnecessarily fatigued from the sessions.

So with the advantages and disadvantages clear, how do these cluster sets look in practice? Well, you can take the following as an example:

Instead of doing 3 x 10 reps at 65 %, you may split the sets up to be 3 x (5 + 5) at 65 %, with a twenty-second intra-set pause.

Taking this a step further you may wish to increase the load due to the improved recovery that the cluster allows. This could be 3 x (5 + 5) at 70 %. In this second example, you can see that the clusters have allowed more total load on the bar and therefore more work to be performed.

So there you have it, a sneaky tool to improve power, strength, and hypertrophy, while ensuring lifting technique is always optimal.

If you want to hear the full podcast, including how to use advanced clustering methods, hit the link below to listen to the full podcast.

The post Episode 147. How can cluster sets maximise strength levels? – Greg Haff appeared first on Science for Sport.

In episode 145, Joe Dolcetti, Founder of Lila, joins us.

Specifically Joe will be looking at:

• What wearable resistance is
• How wearable resistance affects running technique
• How to use wearable resistance to improve performance

Speed kills, but training speed can be an absolute minefield. There are massive debates as to the effectiveness of particular exercises and methods and their transfer to sprinting. But what about just loading the movement itself?

Step forward wearable resistance. Wearable resistance could unlock your true speed potential by allowing you to train the skill of sprinting with resistance while maintaining perfect technique.

Sound too good to be true? We thought so too. That’s why we got Joe Dolcetti, founder of Exogen, a wearable resistance company that provides athletes with the opportunity to attach light weights to their body so that they can practice sprinting (or any other sport skill) with increased resistance.

Now I know what you’re thinking, loading up a sprint with weight will make it slow and cumbersome, and ultimately it might alter the technique of the athlete for the worse, so how do you avoid this pitfall?

The trick, however, is to make sure that the load is not too heavy. That’s where wearable resistance comes in, with weights as low as just a hundred grams.

“It’s a lot lighter than people think. Weighted vests, ankle weights, and wrist weights are kind of measured in pounds and kilos. Our loading is measured in grams and ounces,” Dolcetti said.

In fact, when used correctly, wearable resistance might actually be able to improve technique, by accentuating certain areas of the running pattern.

“When the loading is the optimal load, you not only won’t negatively affect technique, but you can actually improve it. If you have an athlete who is an under-strider, we can create an over-striding pattern. If you had an over Strider, we can create an under-striding pattern. So the load starts becoming a coaching cue,” Dolcetti said.

This sounds great, but how do you actually use these weights to improve performance? Initially, you might have to use some trial and error.

“The first thing you do is go for a run and move the weight around the body part, put it in the front, put it in the back, put it at the ankle, put it at the knee. One two-kilometer run later you’ll come back with an acute understanding of where the load moving around different positions affects your body,” Dolcetti said.

The second recommendation Dolcetti gives is to attack a problem area. 

“Where’s the slowness coming from? Is it the recovery from the front of the hip? Then? If it’s the front of the hip, let’s put the load on the front of the hip, because that’s the problem. And so loading the problem gets really intuitive,” Dolcetti said.

When you’ve got a grip on using wearable resistance, you’ll likely want to progress the load. However, because limb length plays a large role in the equation (literally), it’s important not to just crack more weight on the body, like you might on a barbell.

Progression should initially be down the limb, instead of using more weight.

“If you just move that load from the shoulder to the elbow or from the hip to the knee, you increase rotational workload by 25%. Just moving that load down the shaft. Obviously depending on how much the load is,” Dolcetti said.

This is an important point because the body is moving at speed, using various lever arms at different limbs, it can be complex to know exactly what is happening at specific joints when the weight is moved. 

One example of this is when sprinting legend Justin Gatlin tried wearable resistance for the first time. Dolcetti advised starting with a light weight on the hip, and when this was easy, he moved the weight down the limb.

“Let’s just start with a little bit of weight on the hip. And then, once he said, okay, I can handle more, boom, they moved it to the knee. And now he’s like, oh, wow, it changed everything,” Dolcetti said.

So there you have it, the power of wearable resistance to improve sprinting performance through light-resisted sprinting and even optimised technique.

If you want to hear more from Dolcetti on how to use wearable resistance including exactly how he prescribes this for sprinters and how he helps other coaches to optimise movement with these weights, be sure to check out the full podcast using the link below.

The post Episode 145. Can wearable resistance take your speed to the next level? – Joe Dolcetti appeared first on Science for Sport.

In episode 140, Tom Watkins, High Performance Manager at Fiji Rugby League, joins us.

Specifically Tom will be looking at:

• Demands of tournament rugby
• How to manage players arriving from various clubs
• In tournament gym sessions
• Week planning

Have you ever wondered how elite teams prepare physically for highly demanding long-duration tournaments? I for one love hearing the secrets which drive success for elite-level teams.

That’s why we asked Tom Watkins to join us on the Science for Sport Podcast.

Watkins is the high-performance manager of the Fiji Rugby League team, who made it to the quarter-finals of the recent rugby league World Cup. He is also the Head of Performance at Athletes Authority, one of Australia’s leading athletic development facilities. 

With a wealth of experience to his name, we wanted to hear how he helps the physical mountains that are Fijian rugby league players to perform optimally. 

Firstly we need to look at what rugby league players need during a match, as this is different from many other sports, including rugby union. 

Obviously, rugby is known for massive hits and the necessity to have super-human strength, but rugby league is more than just smashing into massive blokes.

“They need to be able to compete over a ninety-minute period. So obviously they need to have some sort of a rugby capacity and base,” Watkins said.

Next to this massive aerobic capacity, they’ll also need upper-echelon repeated sprint ability.

“It’s really being able to repeat high-intensity efforts or those anaerobic efforts over and over again in the moments that matter,” Watkins said.

That means that when designing a program, they need a diverse range of physiological adaptations which allow them to perform optimally throughout the tournament.

“They sort of need a bit of everything, but really a strength and power game underpinned by some aerobic really aerobic capacity and then the ability to repeat high-speed efforts,” Watkins said.

So how do they develop that strength and power? Watkins generously shared some key methods he used to keep things simple, but also allow the players to produce massive power outputs.

“So from a power development standpoint, we looked at doing some contrast stuff. We got the guys that could and had experience power cleaning and then we’d paired that up with a standing broad jump where they could really express a lot of force into the ground,” Watkins said.

Watkins also mentioned that the power clean was often switched for a loaded jump if the athletes in question could not perform Olympic lifts.

“Then obviously we went into our key lift, where we would squat, with some kind of vertical vector jump to kind of pair that up nicely,” Watkins said.

Obviously, these athletes need some serious upper-body strength and power too, again, Watkins has us covered.

“From there an upper body perspective, bench press contrasted with some supine med ball throws, where we really encouraged a partner drop so they could load and explode and utilise that stress shortening cycle,” Watkins said.

So as you can see, the focus was on big bang-for-your-buck exercises, using contrast training to elicit a potentiation effect and therefore further improve outputs.

But how was this combined with the important aerobic and anaerobic adaptations Watkins mentioned earlier? 

Well, Watkins gives us the low-down on exactly how he structures a training week so that the players are match-ready. So if you want to know exactly how he planned the training week, fitting together this incredibly complex puzzle, hit the link below to listen to the full podcast!

The post Episode 140. How to prepare for a Rugby World Cup – Tom Watson appeared first on Science for Sport.

Specifically Matt will be looking at:

• How to program plyos for younger and older athletes
• How he classifies plyometrics
• How to apply plyometrics for elite performance

Do you have zero jump game but want to upgrade to NBA-level hops? These massive explosive outputs are the pinnacle of many sports, but training to get them can be really tricky. 

That’s why we asked Matt McInnes-Watson to join us on episode 136 of the Science for Sport podcast. 

McInnes-Watson is renowned for his plyometric coaching talents through his company Plus Plyos, he even combines his love for speed and power with a self-funded PhD investigating plyometric exercises and their application to sport performance.

Before we dive into the depths of plyometric training, it’s important to define what plyometrics are.

“My term for plyometrics now is becoming more and more simplistic in that it’s a landing and take-off based action that’s pretty fast,” McInnes-Watson said.

Easy right? Well, there’s just a little more to the story.

“It’s it has that elastic and reflexive nature to it. And we’re able to use a lot more of the tendon’s ability to give us a bit more of a snap back as opposed to more of a muscular base movement that might be a bit slower and more of a kind of concentric effort to get out of the bottom of the movement,” McInnes-Watson said.

But why are plyometrics so important? Well, they underpin athletic performance in a range of movements, not just jumping.

“I think that it’s all part of the foundation of movement that we use within sport. How many sports use landings and take-offs regularly? Are you running well? If it’s yes, then you’re probably using some sort of plyometric ability,” McInnes-Watson said.

Despite the use of plyometric type movements across a wide range of sports and sporting movements, when the majority of coaches think of this type of exercise, they go immediately to ‘shock training’ made popular by the Russians in the nineteen eighties, however, McInnes-Watson believes that this type of training isn’t necessary to elicit adaptations in the majority of athletes.

“I think realistically we have probably 95% of athletes that just need to learn how to land and take off effectively using typical ground-based locomotion,” McInnes-Watson said.

So how does McInnes-Watson plan plyometrics? Well for beginners, he keeps things simple.

“They’re going to start with more general capacity-based plyometrics and realistically that shouldn’t leave that program throughout the year. They’ll have a sprinkling of high-intensity stuff, but the likelihood for them to be able to handle a high volume of more intense stuff is a lot lower,” McInnes-Watson said.

As athletes progress, he uses increasing amounts of higher-intensity plyometrics. In this case, he increases that to approximately 40 % of the program.

“We want to get to a stage where we’ve got advanced guys that are getting more exposure to higher demanding movements. It still might only be up to 40 % of the program. That’s is where I’ve got to with a junior international athlete,” McInnes-Watson said.

This begs the question, what exactly are these higher-intensity plyometrics? 

“If I can get them to be doing more things for height, hops for speed or distance. If I can do more of that in the whole of their year, that ultimately becomes my goal,” McInnes-Watson said.

So there you have it, a glimpse into how McInnes-Watson programs ground-based plyometrics for sport performance. 

It’s interesting that he tries to save the higher-intensity plyometrics until they really need it, and just gradually increases the volume of these as the athlete progresses.

If you want to hear more from McInnes-Watson, be sure to check out the full podcast using the link below, which includes a detailed description of how he uses a four-tier system for planning and progressing plyometrics.

The post Episode 136. How to use ground-based plyometrics for ultimate sport performance – Matt McInnes-Watson appeared first on Science for Sport.

1. Introduction
2. What is a KBOX?
3. What does a KBOX do?
4. How does KBOX work?
5. Is KBOX worth it?
6. How do I set up KBOX?
7. Conclusion

Introduction

The kBox is a flywheel training device that is in its fifth generation of development since its inception in 2011-12. The platform-based flywheel device offers a range of exercises to be performed in the gym (e.g. squats, hinges, rows), and is portable to travel wherever necessary (e.g. pitch, home gym, or hotel). The action of the flywheel provides a training experience that is truly unlike any other, and the physical benefits of increasing strength and hypertrophy are well-researched (1). Ultimately, for individuals looking to maximise their time and results with training, the novel stimulus allowed with the kBox can be a difference maker for athletes aiming to gain an edge regarding performance enhancement and injury resilience.

What is a KBOX?

A kBox is a platform-based flywheel training device designed by Exxentric. The platform allows users to stand atop and push against in order to perform a variety of exercises (e.g. squat, hinge, calf raise, row, etc.). Users will actively push or pull (i.e. apply force) to a strap attached to a handle, bar, or belt that works against a rotating flywheel as resistance.  Essentially, the kBox is a platform-based flywheel training device designed by Exxentric that has gone through five versions of advancements in the last twelve years.

Exxentric is arguably the leader in the resurgence of flywheel training for fitness and athletic development over the last decade. Fredrik Correa and Marten Fredriksson founded their company in 2011 after identifying a need for a more practical and efficient training tool while working with youth ice hockey players (2). Over the last decade, the kBox has continued to evolve into the premiere option for a variety of exercises using flywheel technology. It has been researched as an alternative to free weight exercises and continues to surface as a worthwhile training means that matches or exceeds the gains experienced with traditional free weight training (3). Ultimately, the stimulus experienced with a flywheel provides a meaningful stimulus that may benefit the athlete, team, or individual you work with.

The use of flywheel devices in training dates back to the late 1700s (Gymnasticon, 2).  Flywheels were used in the early 1900s for exercise physiology research and gained the strongest support in the 1990s as a training means for astronauts aiming to limit muscle and bone loss during zero-gravity space travel (2). The training experience and opportunities to load various movement patterns (e.g. squat, leg extension, etc.) through the inertia and kinetic energy generated in a flywheel provided a practical option that exposes muscles to the necessary resistance (i.e. mechanical tension) to support maintaining strength and muscle mass (2). 

With the kBox, Exxentric took the approach of training astronauts in space to training athletes in the gym, on the court, or at the pitch. With a much more favourable environment, flywheel training provides substantial increases in strength and muscle mass (1).  Through Exxentric’s advancements over the years, the kBox has become a versatile, portable, and practical option for a range of athletes to at-home exercise enthusiasts.

What does a KBOX do?

The kBox creates resistance through the rotation of weighted wheels that generate inertia based on the momentum generated during the concentric (upward) action of a movement (1). What is special about the kBox and flywheel training is that the design and materials used allow for the resistance to match the effort of the user. For example, however hard the athlete works (pushes or pulls) through the concentric action, the axle will continue to rotate and recoil the strap with the same energy that was generated. Hence the term, ‘isoinertial,’ where the load is constant due to the inertia generated by the user and kinetic energy built in (1).

Based on the strategies used during the concentric and eccentric portion, there is opportunity to experience an eccentric overload either by a delayed reception of the inertia on the eccentric side (lengthening portion of the movement), or an accentuated concentric action through assistance or a stronger position.  For example, if an athlete is squatting on the kBox, and pushes with maximal effort throughout the full range of motion (especially in the top portion of the squat where it becomes more advantageous, and the user is able to generate more energy in the wheel). As the strap recoils, the athlete can move into a deeper squat position to brake and redirect the rotating flywheel.  Given the additional energy built as the athlete accelerates up, there is potential for eccentric overload to be experienced at the bottom. This ‘overload’ has been shown to help build muscle, strength, and resiliency (5).

How does KBOX work?

Resistance training typically works with external loads and gravity (e.g. barbells, dumbbells, etc.), whereas the kBox uses inertia generated in the flywheel to create resistance similar to a yoyo. The thing to recognize is that whatever energy is generated on the way up/out (as the strap uncoils) will be returned on the way down/in (as the strap recoils). Additionally, users can use larger wheels to reduce the speed of movement and increase the amount of inertia to overcome when performing various exercises.

Due to the rotating wheel, there is a cyclical action to repetitions that is unlike any other form of resistance training.  The greatest levels of tension or generated while the muscles are at their longest length, which is an aspect beneficial to increasing hypertrophy and durability for athletes aiming to do so (4).

Due to the rotating wheel, there is a cyclical action to repetitions that is unlike any other form of resistance training.  The greatest levels of tension or generated while the muscles are at their longest length, which is an aspect beneficial to increasing hypertrophy and durability for athletes aiming to do so (4).

Given the fact that the resistance is generated by the user, the ‘variable resistance’ provided aims to maximise each repetition from the start (given the effort level of the user is maximal), and tapers to match the effects of fatigue. This allows sets to be extended further than typical mass-based resistance that remains constant. Therefore, it allows athletes to accumulate more stimulatory repetitions in a set, volume in a session, and possibly better skill and performance development.

Regarding performance metrics, the kMeter (which measures flywheel rotations) provides live, rep by rep, feedback (2). Users are able to see concentric/eccentric power, range of motion, forces produced (concentric) or yielded (eccentric), eccentric overload achieved, and energy expended for each repetition (5). This insight is useful for making training decisions and tracking progress similar to velocity-based training, these metrics provide the user with a target to achieve and can help to dictate the number of reps in a set, and sets in a given session. 

Is KBOX worth it?

Given the practicality and novelty of a kBox, I would suggest considering incorporating it into your training regime. The advancements over the last decade have made it a durable and efficient system that is able to adapt to numerous exercises (e.g. squats, hinges, rows, etc.)

Likewise, for athletes with limited training space (e.g. garage gym, on field, or travelling), they can accomplish a good amount of primary complex movements with minimal equipment and adjustments.

Therefore, if the budget allows, I think a commitment and exposure to flywheel training can be a beneficial exposure to maximising the return on strength, hypertrophy, rehabilitation, and resiliency training.

Further, there are a range of kBox options available (e.g. kBox Active, kBox Lite, kBox Pro, etc.) that vary in price (2).  This allows users to find the model that best fits their needs at an affordable price.

How do I set up KBOX?

The kBox is easy to set up, has minimal moving parts, and has great support in navigating any technical issues from Exxentric (2). The advancements in materials and interaction of parts have greatly improved over the last ten years. With the most recent rollout of the fifth generation kBox, it is arguably better than ever. The set-up process is as simple as attaching the desired attachment (e.g. belt, harness, handle), adjusting the strap to the appropriate length, deciding appropriate load, and executing the movement to ensure that the box remains stable.  All in all, the kBox provides the user with a great experience that leaves them better physically but also mentally encouraged to be consistent day to day and week to week throughout training.

Conclusion

As with the investment of any training device, there is a filter of questions that a coach and athlete must go through to decide whether the return is worth the investment. Given the consistent training benefits shown in flywheel research, that is reason enough for me to consider implementing it into training for any athlete, regardless of sport or training age (6 & 7). Flywheel training with the kBox is adaptable to the individual’s ability. Not to mention, it is versatile and portable. The exercise prescription and progression is really only limited by the imagination of the individual. Lastly, the price for the quality and durability is justifiable as well. As the saying goes, ‘you get what you pay for’ and I think for the price, the cost definitely outweighs the benefits. The kBox provides unique opportunities that could be the difference maker in an individual’s ability to be stronger, faster, and more durable.

The post kBox | Flywheel training appeared first on Science for Sport.

• New Zealand blackcurrant extract and running performance
• Lifting in the weights room to get faster
• Physical demands of soccer on artificial turf

New Zealand blackcurrant extract and running performance

New Zealand blackcurrant extract is becoming a popular sports supplement. The blackcurrants in New Zealand are grown in a region with fantastic environmental factors and strong ultraviolet sunlight. It is suggested that New Zealand blackcurrants are highly nutritious and protect against environmental stressors. Interestingly, CurraNZ Blackcurrant Extract is the official New Zealand rugby team’s supplement.

An interesting study involving New Zealand blackcurrant extract was published in this month’s International Journal of Sports Nutrition and Exercise Metabolism. The study investigated the effects of New Zealand blackcurrant extract on 5-km running performance. Sixteen trained male runners with an average VO₂ max of 55.4 ml·kg⁻¹·min⁻¹ took part in the study.

Interestingly the study found that ingesting New Zealand blackcurrant extract improved 5-km running performance by an average of 38 seconds without altering physiological or metabolic responses to exercise. The amount of New Zealand blackcurrant extract ingested was 900 mg, two hours before running. While the results are promising, more evidence is needed to fully grasp the benefits of New Zealand blackcurrant extract on exercise performance.

Lifting in the weights room to get faster

If you are interested in using the weights room to get your athletes faster, this recent video from Matt Tometz is a must-watch! Tometz outlines that while sprinting and speed training is the most specific thing to do to get faster, lifting in the weights room can also help athletes get faster.

However, lifting programs must be beneficial to your athlete’s speed development. Tometz describes the dos and don’ts of lifting to get faster. This section of the video provides insight into what to program and what to avoid when increasing speed is the goal. Tometz then provides practical programming tips to get faster. These tips are expertly discussed in detail. Some of these tips include the following:

• Super-set exercises for a contrast effect
• Throw medicine balls high and fast
• Jump with light/moderate weight
• Do a variety of plyometrics
• Be intentional with rest times

Tometz is a writer for Science for Sport too and his blogs can be viewed here. Tometz has also been a regular guest on the Science for Sport podcast and his episodes listed below are well worth checking out!

• Get Million Dollar Speed Using The Latest Sport Technology
• Optimising Youth Speed Training: They’re Not Just Small Adults
• How To Use Gym-Based Training To Rocket Your Speed

Physical demands of soccer on artificial turf

Here in Ireland, artificial turf pitches have allowed many sports to be played during the winter months. Playing and training on artificial turf is more convenient and enjoyable than a waterlogged grass pitch! Interestingly, anecdotal evidence suggests some players find artificial turf more demanding than natural grass. Therefore, I was intrigued when a study comparing the physical demands of soccer on artificial turf and natural grass was published this month.

The study used 31 elite soccer players as their participants. Participants played matches on artificial turf and natural grass. Match running performance artificial turf and natural grass was collected and analysed by GPS. The results showed that playing on artificial turf was more physically demanding for defensive and midfield players than playing on natural grass.

The authors of the study suggest that soccer coaches should consider training and recovery strategies to prepare players for the more physically demanding artificial turf surfaces. The results of this study may support the anecdotal evidence from some players that artificial turf is more physically demanding. However, more research is still needed in this area.

From us this week:

>> New course: Periodization for Football
>> New podcast: How You Can Move Like An NBA Superstar With Next Level On-Court Coordination
>> New infographic: Hamstring Injuries: How Do They Happen?
>> New article: VO₂ MAX

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.

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

I hope you enjoyed this week’s roundup of the hottest sports science news, and as always, we’ll be back next week with more to keep you at the forefront of the industry.

The post The LATEST popular sports supplement appeared first on Science for Sport.

Here are some of the biggest happenings:

• Creatine timing, does it matter?
• How fast is Erling Haaland?
• Cobra blood and bull testicle?

Creatine timing, does it matter?

Creatine is one of the most popular and extensively studied supplements. Its safety and effectiveness have been well established by research. Creatine is typically taken to enhance high-intensity exercise capacity and increase lean muscle mass.

However, the timing of creatine supplementation has been debated. A recent expert-reviewed article by Forbes Health discusses this matter. There are two viewpoints on creatine timing. The first is that creatine should be taken close to the time of training. Whereas the other viewpoint disregards any benefit associated with timing.

This article gives a comprehensive summary of the science of creatine timing and which viewpoint is preferred. If you supplement with creatine, this article is well worth checking out!

If you would like to know more about sports supplements, then check out our blog SUPPLEMENTS IN SPORT: WHAT ARE THE BENEFITS AND RISKS?

How fast is Erling Haaland?

Erling Haaland is arguably the best striker in football today. The Norwegian had an incredible record-breaking debut season for Man City in the Premier League. His record of 36 goals is the most ever recorded by a player. Haaland’s speed is a key component to his success. So just how fast is Erling Haaland?

Recently, a video of Haaland during his Borussia Dortmund days has resurfaced on social media. In this cool video, we can see Haaland showing devastating pace and reaching 35 km/h. Interestingly, his sprint distance is approximately 100 metres too!

If you are interested in learning more about this topic, check out our blog: SPEED TRAINING IN SOCCER: HOW TO DEVELOP THIS GAME-CHANGER

Cobra blood and bull testicle?

Fox Sport Australia recently did a feature on Australian boxer, Nikita Tszyu. Tszyu discusses his diet ahead of his showdown with fellow Australian boxer, Jack Brubaker. Fresh cobra blood and bull testicles are examples of food sources in his current diet.

Tszyu attributes his peculiar diet to giving “energy rushes” and a “clear mind”. While some exotic food delicacies may be high in nutritional value, there is currently very little scientific evidence to support Tszyu’s claims. In fact, there are risks of infection associated with the consumption of exotic food delicacies. Consuming raw snakes can even lead to death as the venom may be consumed.

While this bizarre diet may work for Tszyu, the jury is still out on this.

From us this week:

>> New course: The Demands of Women’s Football
>> New podcast: Improve Your Bench Press With Essential Lessons From Para-Powerlifting
>> New infographic: Age-related decline in performance on the pitch
>> New article: Basic Movement Patterns

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.

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

I hope you enjoyed this week’s roundup of the hottest sports science news, and as always, we’ll be back next week with more to keep you at the forefront of the industry.

The post Creatine timing… appeared first on Science for Sport.

The world is filled with thousands of gadgets that claim to improve your speed and acceleration, but which ones actually deliver?

By Matt Solomon
Last updated: March 23rd, 2025
3 min read

Speed training: How technology can help

The world is filled with thousands of gadgets that claim to improve your speed and acceleration, but which ones bring you million-dollar speed, and which just cost a million dollars?
In episode 82 of the Science for Sport podcast, Matt Tometz, Sport Science Coordinator at TCBoost Performance, divulges some industry secrets, letting you in on the cutting edge technology which is making a difference at the highest levels of sport.

First things first though – why is speed the most desired and famed physical trait? It may seem intuitive that speed changes games, wins tournaments, and defines careers, but it is also a gateway into pro sports.

“A high school baseball player who trains with us has been chatting with professional scouts, and they said that they’ll consider drafting him if he can drop his 40m sprint time. Not hit more homers, not get his arm stronger for throwing the baseball – ‘drop your 40’,” Tometz said.

So now we know speed is vital in many sports. And obviously tech can play a massive role in shaving milliseconds off your sprint time, but when it comes to technology, where do you start?
“You can get [something] as simple as Kinogram from Altis. This is a series of five pictures of someone’s sprinting technique, which just uses the slo-mo function on a phone. Although that’s not specifically measuring speed, you can just use your phone to [work out] ‘has our technique improved’?” Tometz said.

What else do you need for your speed training?

The next logical step is to get your hands on some timing gates. These are typically lasers that give you the exact time you break the beam at both the start and the end of your sprint. These are the ones that beep incessantly when they’re not working – that horrible, high-pitched noise you hear in your sleep three days after testing. Yeah, those.

“We need to be measuring speed. Now there are so many different lasers out there. We’re fortunate to have fusion smart speed lasers, so that’s a little bit higher end. There’s also stuff like Freelap, Brower, everything in between,” Tometz said.

Timing gates are the bread and butter of speed tech, but if you want to take things up a notch, there’s one piece of kit Tometz can’t live without.

“If I had unlimited money, I would use 1080 Sprint, because it spits out time, velocity, force, and power. The graph plots every step over time – it is how you run. So I can specifically say, ‘Oh, it was your fourth step that the curve kind of flattened out’,” Tometz said.

Obviously, 1080 Sprint sounds fantastic and futuristic, but what on earth is it?
“So it’s a linear transducer. Which basically measures how fast the string comes out of the machine. And that’s how it measures all of those metrics. But also one of the main selling points is that you can get super specific with the resistance, down to the 10th of a kilogram,” Tometz said.

A swift Google search will show you the 1080 Sprint will set you back north of $18,000 (USD). So if you need to have next-level precision in your sprint training, you’ll have to put your hand in your pocket.

More tips and tricks for speed training

Tometz goes on to discuss how he translates all of this great data into improved training and performance – if you want to hear more, just hit the link to the podcast below.

You can download the podcast on any of the big hosting services, including Apple Podcasts and Spotify, or just use this link: https://scienceforsport.fireside.fm/82
Don’t forget to hit the subscribe button and be sure to give us a review and rating too!

[optin-monster-shortcode id=”czosk0qsqzzsryj6gwot”]

Matt Solomon

Matt is a strength and conditioning coach at Team NL (Dutch Olympic Team). He was also the Lead Academy Sports Scientist/Strength and Conditioning coach at Al Shabab Al Arabi FC. For Science for Sport, Matt works as the group manager for the Coaches Club and is the host of the Science for Sport Podcast.

More content by Matt

The post Speed training: How tech can help you get faster, quickly appeared first on Science for Sport.

Speed is as critical to performance as technical and tactical mastery, as well as strength and conditioning. Here’s how to develop it to blow your opponents away on the pitch.

By Will Ambler
Last updated: March 23rd, 2025
4 min read

• Speed training in football is as critical to performance as technical and tactical mastery, as well as strength and conditioning.

• There are many components of speed which athletes can develop – linear, multidirectional, deceleration, acceleration, change of direction and agility, and top speed.

• In order to achieve the right adaptations for speed improvements, coaches should supplement their drills with power-based strength and conditioning exercises.

Speed training in football: Why it’s crucial

Speed is one of the most vital dimensions of sports performance. Defined as the rate at which someone moves, speed is as critical to performance as technical and tactical mastery as well as strength and conditioning.

Without effective levels of speed, athletes can struggle to compete, so it is vital coaches and athletes focus on developing this aspect of sports performance.

“There are many components of speed which athletes can work on to improve their speed – linear, multidirectional, deceleration, acceleration, change of direction and agility, and top speed,” said leading strength and conditioning coach Andy Hyde during his Science for Sport presentation titled ‘Game Speed in Football’.

Components of speed

Linear
Linear speed efforts often happen while athletes are already in motion. In football, linear runs do not often exceed 20m and “45% of goal scoring scenarios are preceded by a linear sprint,” said Hyde.

Linear speed is measured by straight-line distance over a period of time.

“Elite football players average 17m per sprint, with forwards, wingers, and fullbacks performing more linear sprints compared to centre midfielders and centre-backs,” explained Hyde.

“To get started, wall drills are a great way to ensure athletes develop the right technique. Athletes should drive their knees forward with force and extend fully at the hip.”

Once the proper technique is adopted, shuttle runs can be included to work on linear acceleration to develop overall speed.

Multidirectional
True change of direction speed in invasion sports is rare – 77% of change of direction in football games are at an angle of less than 90°. Multidirectional speed is associated with curved angled sprints.

“Athletes who are faster in acceleration usually have greater entry velocities into change of directions, which can result in slower exit velocities. Therefore, it is important for coaches to develop athletes’ eccentric strength, eccentric rate of force, deceleration tasks, and efficient technique,” said Hyde.

To develop multidirectional speed, coaches can set up sprints that involve various changes of direction – cones and poles are helpful in forcing athletes to change direction.

Deceleration
Deceleration efforts are highly intense and should be managed and progressed carefully. According to research, high-intensity decelerations occur more often than high-intensity accelerations in field sports.

“Deceleration can be a very damaging skill and can lead to injuries if performed with incorrect technique. When in-season, be very careful when training deceleration skill development since athletes are exposed to lots of those movements during games,” explained Hyde.

YouTube is a great platform to create a needs analysis for your athletes and contains a wealth of content from elite athletes who demonstrate best practice (hips behind the feet to create breaking force), said the leading strength and conditioning coach.

Top speed
In games, athletes rarely reach their top speed – research shows athletes reach on average 92% of their top speed.

“Despite not reaching top speed, athletes engage in frequent but brief exposures towards 85-95% of maximum velocity. The goal here is to ‘bulletproof’ athletes’ hamstrings,” said Hyde.

“Coaches shouldn’t focus too much time on top speed mechanics drills, instead they should incorporate drills in the context of game-specific movements in which acceleration and decelerations are common.”

Four progressions to improve speed

Each progression should last for four weeks to enable athletes to adapt to the drills, new stimuli thrown at them, and overload safely.

“Exercises and skill progressions should be the focus, not sets and reps. In order to achieve the right adaptations for improved speed, coaches should supplement their drills with power-based strength and conditioning exercises,” said Hyde.

Progression 1

• Skill – Lateral shuffle
• Drill – Lateral mirror shuffle
• Power – Skater hop & land
• Strength A1 – Cossak Squat
• Strength A2 – Single-leg Romanian deadlift
• Core – Kneeling palloff hold

Progression 2

• Skill – Lateral shuffle
• Drill – Lateral mirror shuffle against opponent
• Power – Loaded skater hop & land
• Strength A1 – Lateral lunge
• Strength A2 – Single-leg Romanian deadlift
• Core – Standing palloff hold

Progression 3

• Skill – Lateral shuffle
• Drill – Lateral mirror shuffle with shot/block (sport-specific movement)
• Power – Reactive skater hop & land
• Strength A1 – Lateral lunge drop
• Strength A2 – Single-leg Romanian deadlift
• Core – Standing palloff hold & twist

Progression 4

• Skill – 65° cut
• Drill – Bib bulldog
• Power – Lateral hop & land
• Strength A1 – Lateral lunge push
• Strength A2 – Single-leg Romanian deadlift
• Core – Kettlebell pull-through

The post Speed training in football (soccer): How to develop this game-changer appeared first on Science for Sport.

1. Introduction
2. Speed development: How it can be a game-changer
3. Why correct running mechanics are vital
4. How to assess running mechanics: The 4 Ps

Introduction

Running mechanics are crucial for improving running economy, injury prevention and maximising athletic potential. Team sport athletes don’t need to aim to be 100m sprinters, but sprinting techniques can help any athlete generate more force. The 4 P’s – Posture, Positioning, Placement, Patterning – provide a framework to categorise drills, allowing coaches to emphasise particular components of running mechanics with athletes.

We spoke to Nathan Griffith who is currently the head of academy strength & conditioning at Oxford United FC and undertaking a PhD at the University of Birmingham, understanding and evaluating the relationship between acceleration and deceleration within academy football to find out more.

Speed development: How it can be a game-changer

Running with the right technique is vital for athletes and, with the correct mechanics, they can maximise their speed and ability to perform sport-specific actions. And perhaps more so than ever before, speed is essential as the pace of play in many team sports has increased exponentially in recent years, with athletes, coaches, and teams focusing more on speed development year-on-year, leading strength and conditioning coach Nathan Griffith says.

“Speed is such an important part of team sports and so ensuring your athletes have the right running mechanics is key to ensuring they can compete at the required level of competition. The correct technique leads to improved performance and athletic development,” Nathan Griffith said.

Why correct running mechanics are vital

According to Griffith, running with the correct mechanics has the following three benefits:

• Running economy

“The right mechanics improve an athlete’s economy, which is how efficiently they run. With a high running economy, athletes are able to maintain sub-maximal velocity for longer periods of time, enabling them to work harder for longer,” explained Griffith.

• Injury prevention

Griffith continues, “Coaching the correct technique reduces the risk of injury. At high speed, incorrect technique can expose athletes to a high risk of hamstring injuries, something to be avoided. It is essential to coach ground contact and [foot] strike on the floor.”

• Maximising athletic potential

“Using the correct mechanics ensures you are optimising your athletes’ ability to deliver maximum speed. Through maximum speed, you can improve true athletic potential by allowing your athletes to produce high quality speed movements,” mentioned Griffith.

How to assess running mechanics: The 4 Ps

Before an athlete can implement the right running mechanics, it is important to understand any technical deficiencies.

“We are not training our athletes to become 100m sprinters; however, we are taking qualities out of sprinting which improves technique, thus enabling an athlete to improve their capacity of developing force,” explained Griffith.

To assess running mechanics, the leading strength and conditioning coach suggested a 4 P’s framework – posture, positioning, placement, patterning.

“The 4 P’s enable coaches to categorise drills, allowing them to emphasise particular components of running mechanics within their athletes,” he said.

Posture relates to an athlete’s body alignment and ensuring force is directed towards the desired direction.

“Poor posture will limit their potential, and under- or over-reaching will increase the risk of injury. If aligned properly, athletes can generate maximum force,” said Griffith. “To assess alignment, take a ground-to-head approach to assess your athlete’s body alignment. You should identify if their striking leg is directly underneath their hip at the point of ground contact.”

Positioning explains the angles and mobility of the body’s joints during the mechanics of running.

“All athletes have elastic potential, and the correct running mechanics maximises this elasticity. The desired flexibility and mobility to produce sprinting force can be seen in exercises like repetitive pogo jumps,” he said.

Placement is wholly related to strike and ground contact. Are athletes striking the ground with the correct foot placement?

“For effective placement, understand the angle of the shin and the dorsiflexion at the ankle joint. You want to see a positive shin angle to get the maximum output. Plyometric exercises like bounding are a great way to assess the positions your athletes get into,” suggested Griffith.

“You should also consider if your athletes are excessively bending their knees at the point of ground contact as you want to maximise the stretch-shortening cycle.”

Patterning concerns the rhythm and tempo of an athlete’s movements.

“Actions should be worked in coordination with each other. For example, your arms need to work with your legs to form a pattern that is seamless. Where possible, encourage coordination to avoid awkward movements in isolation, since awkwardnesses may cause a decline in performance as the body transitions through specific movements,” said Griffith.

The post Speed development: Why correct technique is vital for athletes appeared first on Science for Sport.