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In this episode of the Pacey Performance Podcast, Luke Sewell discusses his aggressive yet structured approach to hamstring injury rehabilitation, emphasizing early loading, objective monitoring, and collaboration, that can accelerate recovery and minimize reinjury risk while maintaining player confidence and performance. His approach emphasizes a collaborative, aggressive rehabilitation strategy developed over several years, aiming to accelerate recovery while minimizing reinjury risk.
A key component of this approach is early loading, neuromuscular control, and gradual exposure to high-speed movements. Understanding injury severity is crucial, as less severe tendon injuries can be treated more aggressively, whereas complete avulsions require surgery and a conservative approach. Progression is guided by clear rehabilitation goals, objective markers, and emotional support to ensure player confidence.
Luke highlights the importance of using maximal aerobic speed and match output data to tailor rehab intensity, progressing players through sprint work, change of direction drills, and controlled overload. The approach prioritizes communication between medical staff, coaches, and athletes to align rehab strategies with team performance needs.
Strength-building activities, monitored performance markers, and training logs ensure players safely return to full match fitness. The podcast emphasizes that aggressive rehab doesn’t mean reckless; it means structured, progressive, and well-communicated rehabilitation that gets players back faster and stronger.
Key Points:
• Early loading and neuromuscular control are essential.• Injury severity determines aggressive vs. conservative rehab approaches.• Maximal aerobic speed guides sprint progressions.• Match output data tailors individualized rehab programs.• Communication between staff and players ensures rehab alignment.• Progressive overload is key but must be monitored carefully.• Players must meet specific speed and volume targets before return.
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In this episode of the Pacey Performance Podcast, Rob speaks to Anthony Donskov about reflexive eccentrics. Reflexive eccentric training is gaining recognition for its role in improving athletic performance and reducing injury risk. In this episode, Anthony breaks down the principles, programming, and practical applications of this training method, emphasizing the importance of stiffness, speed, and strategic progressions in athlete development.
Anthony discusses how reflexive eccentrics involve rapid eccentric contractions that enhance force absorption and control. This method is especially relevant for high-level athletes, as it trains deceleration, stability, and explosive reacceleration—all key for sports like hockey. He highlights the importance of clear external cues, such as “grabbing the floor” or “being stiff,” to help athletes optimize landing mechanics and movement efficiency.
The conversation also covers programming considerations, including off-season vs. in-season adaptations, how to balance heavy lifting with reflexive movements, and reducing muscle soreness while maximizing explosiveness. Anthony outlines a three-day cycle of training that incorporates heavy lifts, submaximal speed work, and strategic plyometrics. He stresses the need for individualized assessments, using player cards and radar graphs to track progress and adjust training accordingly.
Despite the challenges in measuring reflexive eccentric adaptations, improvements in jump height, net impulse, and rate of force development suggest their effectiveness. He concludes by emphasizing the importance of structured strength, recovery, and flexibility in athlete programming, advocating for tissue remodeling and long-duration isometrics to reduce stiffness and chronic injury risk.
This episode is packed with practical insights for coaches and practitioners looking to integrate reflexive eccentrics into their performance programs.
Main talking points:
• Reflexive eccentrics enhance speed, stiffness, and reacceleration• Rapid eccentric contractions improve force absorption and control• Training should be tailored to athlete experience levels• Clear external cues optimize movement efficiency and stiffness• Off-season training should focus on stiffness and strength• A three-day cycle balances heavy lifts and speed work• Reflexive eccentrics reduce muscle soreness and improve explosiveness• Tissue remodeling and isometrics help prevent chronic injuries
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Saknas det avsnitt?
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On this episode of the Pacey Performance Podcast, Jake Tuura shares his journey into tendon training after personal struggles with jumper’s knee. He highlights the critical role tendons play in sports performance, acting as energy-storing structures that absorb and release force during high-intensity movements. Proper tendon stiffness minimizes excessive strain, reducing the risk of tendon injuries such as tendinopathy and ruptures.
Jake explains that developing tendon stiffness takes time and is best achieved through long-term heavy lifting and isometric exercises rather than relying solely on plyometrics. Research indicates that short-duration heavy isometric contractions stimulate collagen production and improve tendon resilience, whereas plyometrics alone may not provide sufficient loading for tendon adaptation. Effective training should apply 4-20% strain to optimize tendon health while maintaining overall strength and conditioning.
Jake spends time on explaining that early engagement in diverse physical activities (ages 0-17) helps build robust tendons, while poor training practices and high blood sugar levels can negatively affect tendon stiffness. Both male and female athletes should follow structured tendon training approaches, as biological differences do not necessitate separate programs.
After being asked about the Achilles rupture epidemic in NFL, Jake explains that proper offseason conditioning and tendon monitoring are crucial. Regular assessments, high-load training, and structured progressions can prevent degenerative issues, helping athletes maintain high performance while minimizing injury risks.
Main talking points:
Tendon stiffness is crucial for sports performance Proper tendon training helps prevent injuries Heavy lifting and isometrics improve tendon stiffness Plyometrics alone are insufficient for tendon adaptation Short-duration heavy isometrics enhance tendon resilience Early physical activity builds strong tendons Achilles injuries are increasing in professional sports Offseason conditioning is critical for tendon health Regular assessments help prevent tendon degeneration -
In this episode of the Pacey Performance Podcast, Steph Mock Grubbs and Ryan Grubbs discuss their experiences transitioning across different sports, levels, and job roles within elite performance environments. Their journey from college athletics to professional sports highlights the evolution of roles in strength & conditioning, rehab, and sports science.
Steph, now with the Houston Astros, and Ryan, working with the Houston Texans, explain how reconditioning bridges the gap between rehab and performance training, ensuring athletes return to play at optimal levels. They emphasize the importance of adapting training methodologies, particularly in baseball, where athlete workload and season length pose unique challenges.
A key theme of their discussion is the shift from being generalists to specialists, requiring continuous upskilling in rehab, load management, and performance programming. The integration of strength, rehab, and reconditioning teams in professional sports enables collaboration and efficiency in managing injury risk and athlete development.
The episode also covers balancing athlete health with team needs, using objective performance data to inform return-to-play decisions, and navigating career transitions in elite sport. They stress the importance of mentorship, research, and relationship-building in making successful career moves.
Finally, they discuss challenges in balancing professional careers with personal relationships, emphasizing adaptability, teamwork, and continuous learning in both career growth and life. Their insights provide valuable lessons for practitioners looking to evolve within high-performance environments while maintaining long-term career sustainability.
Main talking points:
Reconditioning bridges rehab and performance training.Transitioning from college to pro sports requires adaptation.Balancing athlete health with team performance needs.Eccentric training is key in injury prevention.Collaboration between strength, rehab, and reconditioning teams.Athlete workload management is crucial in long seasons.Individualized return-to-play plans improve performance outcomes.Generalist to specialist career shifts require upskilling.Mentorship and networking help career transitions.Objective performance data informs return-to-play decisions.Professional careers impact personal relationships significantly.Continuous learning and adaptability drive career growth. -
In this episode of the Pacey Performance Podcast, Molly Binetti, Director of Women’s Basketball Performance at the University of South Carolina, discusses the transformation of the women’s basketball program under Coach Dawn Staley. With two national championships and record-breaking attendance, the program exemplifies success through holistic athlete development, individualized training, and strong relationships.
Molly emphasizes the importance of blending skill development with athleticism, focusing on movement quality and creating engaging training environments. By fostering autonomy and incorporating athlete feedback, the program builds trust and enhances player engagement. Individualized training allows athletes to choose exercises that suit their preferences while targeting specific performance outcomes.
Prioritizing athlete health has been crucial to the program’s success, with a player availability rate exceeding 98% over seven years. Flexibility in training and open communication among staff ensures that recovery and performance are balanced without overtraining. Informal assessments, including sprint testing and jump evaluations, are used to tailor programs and address individual needs.
Molly highlights the value of variation in training to prepare athletes for the unpredictability of competition. Machines like the leg press are used to strengthen lower bodies safely while preserving skill development. Distinct positional needs, such as conditioning for guards and strength for post players, are addressed to optimize on-court performance.
By combining holistic athlete development, data-driven insights, and a collaborative approach, South Carolina’s program continues to set a benchmark for excellence in women’s basketball.
Main talking points:
Holistic development for athlete performance and growth Blending skill development with athleticism Athlete autonomy through feedback and engagement Informal assessments to tailor individual training programs Variation in training for adaptability and resilience Using adaptation as the driver for exercise selection Positional needs for guards and post players Movement quality over just strength and power Setting benchmarks for excellence in women’s basketball programs -
In this episode of the Pacey Performance Podcast, Nick Court, Johan Lahti, and Matthew Bourne discuss strategies for reducing hamstring injury risk in elite football players, emphasizing the importance of individualized training, eccentric conditioning, and movement mechanics.
Despite advancements, hamstring injuries remain prevalent due to the increasing demands of high-speed running and eccentric contractions in sports. Eccentric training, particularly the Nordic hamstring exercise, has proven effective but remains underutilized due to compliance challenges and limited preseason time. Incorporating exercises like single-leg RDLs, hip extensions, and inertial training can further strengthen hamstrings and reduce injury risk.
Proper sprint mechanics and balanced strength between the iliopsoas and hamstrings are critical. Faulty mechanics, such as excessive backward thigh movement, can increase strain on the hamstrings. A multifactorial approach, combining practical assessments, running kinematics, and targeted exercises, is essential for addressing individual risk factors and improving movement efficiency.
Injury prevention also requires tailoring rehabilitation to each athlete’s needs, using tools like handheld dynamometers and pulley systems to assess hamstring strength and endurance. Movement constraints, joint torque, and muscle-tendon junction adaptations should be considered in rehabilitation plans. Training programs must balance high-speed running exposure, eccentric conditioning, and varied running techniques to enhance stiffness and reduce fatigue-related risks.
The podcast concludes that effective hamstring injury prevention relies on individualized strategies, incorporating both scientific evidence and practical tools, to address the unique demands and risks faced by elite athletes. These approaches ensure improved performance and reduced recurrence rates.
Main talking points:
Integrate eccentric conditioning Tailor injury prevention to individual athlete needs Focus on proper sprint mechanics to reduce strain Strengthen iliopsoas and hamstring balance for stability Use single-leg RDLs and hip extensions for strength Assess running mechanics to identify risk factors Incorporate varied running techniques to enhance movement Monitor high-speed running exposure in training programs Improve stiffness and control during fatigued states Use tools like dynamometers to assess hamstring strength Develop structured rehab plans with clear progression Address movement efficiency and biomechanics in prevention. -
In this episode of the Pacey Performance Podcast, Charlie Faulkner discusses the critical importance of deceleration and change of direction (COD) in sports performance, emphasizing tailored training approaches and practical experience. Charlie highlights his journey in coaching, where understanding the demands of each game and the specific movement qualities required has been central to his philosophy.
Deceleration and COD are essential biomotor qualities that influence high-intensity actions in sports like football and tennis. Effective COD relies on mechanics such as a strong penultimate step and ankle elasticity. Charlie explains how profiling athletes through tools like the modified 505 test, opto jump, and Sprint 1080 provides valuable insights into their movement capabilities and limitations.
Video analysis and scoring systems, such as the CMAS scoring system, are used to assess movement mechanics and identify potential injury risks. Charlie emphasizes the importance of evaluating asymmetries, knee abduction moments, and early braking to better understand and address performance issues.
Training strategies should focus on targeted muscle adaptations and movement mechanics, using drills that replicate match conditions. Strengthening specific muscles, like the vastus lateralis and calf, and employing exercises such as kettlebell swings and targeted hopping drills can improve deceleration and COD efficiency.
Charlie advocates for individualized programs that consider the demands of each sport and athlete. High-force training, reactive hops, and tailored rehab strategies are vital for enhancing performance while preventing injuries. His approach underscores the value of continuous assessment and reflection to refine training outcomes.
Main talking points:
How to assess deceleration Using video analysis to evaluate movement mechanics Addressing asymmetries in athlete movement profiles Training the penultimate step for better braking efficiency Incorporating reactive drills to improve COD efficiency Monitor knee abduction moments to prevent injuries -
In this episode of the Pacey Performance Podcast, Rob is joined by Angus Ross who explores the significance of eccentric training in sports performance and injury prevention, offering insights into its application and benefits. With a background in speed and power sports, Angus shares his journey from an athlete and physiologist to an elite strength coach, emphasizing the importance of hard work and innovative methods in training.
Eccentric training, which combines high velocity and force, is highlighted as a critical tool for athletic development. Angus discusses its unique ability to promote muscle fiber adaptations, specifically a shift towards type 2b fibers, which enhance power and speed. However, he cautions that improper management of eccentric training can lead to muscle damage and hinder performance, stressing the need for carefully structured regimens.
Innovative devices like flywheel systems are increasingly used to facilitate controlled eccentric loading, particularly in sports requiring speed and explosive power. Angus advocates for tailored approaches to eccentric training, recognizing individual differences in athlete needs, strengths, and recovery capacities. He also highlights the importance of avoiding over-reliance on advanced techniques with younger athletes, instead focusing on foundational strength and technique.
Angus emphasizes that eccentric training is not a standalone solution but an integral part of a holistic approach to athletic development. By balancing eccentric work with other modalities and carefully managing load during competition periods, coaches can optimize performance while minimizing injury risks. Angus encourages critical thinking in training methodologies and fostering discussions for mutual growth and learning.
Key talking points:
How to integrate eccentric training to enhance power and speed. Tailor eccentric regimens to individual athlete needs. Using flywheel systems for controlled eccentric loading. Managing eccentric load to prevent muscle damage. Balancing eccentric work with other training modalities. Incorporating high-velocity, high-force exercises for adaptation. How to address athlete recovery during competition periods. Optimize power-to-weight ratio in acceleration training. Include rotational movements for team sport athletes. -
In this episode of the Pacey Performance Podcast, Rob is speaking to Bryan Heiderscheit, Fearghal Kerin and Emidio Pacecca. The topic of this conversation is all around MRI and its use in athlete performance profiling. MRI scans are usually thought of an expensive tool that is used when an athlete gets injured. But in this episode we break down those barriers and disciver how they can be used, through technology like Springbok Analytics, in other ways to improve performance and mitigate injury risk with healthy athletes.
First we discuss MRI and what it actually is. Bryan gives us some great examples of where it can be used and why. Fearghal and Emidio then give us some amazing insights from the world of elite sport on how MRI scans are actually being used. But most importantly, they give us the real key information which is what we do with the information once we have it.
If you're trying to reduce injury risk and optimise performance, check out this episode.
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In this episode of the Pacey Performance Podcast, Rob is speaking to Alex Natera, Danny Lum, and Matt Taberner to discuss the role of isometric training in sports performance and rehabilitation, focusing on its ability to enhance strength, recovery, and dynamic performance.
Isometric training is increasingly recognized for its utility in sports, especially given the challenge of maintaining effective strength training amidst intense competition schedules. It is effective for improving muscle stiffness, tendon adaptation, and managing recovery, making it essential for injury prevention and rehabilitation. The guests emphasize that isometric training, when paired with plyometric exercises, enhances both muscle and tendon resilience, supporting performance in high-intensity sports.
The speakers advocate for using isometric exercises throughout rehabilitation, adjusting the approach to address specific joint weaknesses, and tailoring it to each athlete’s unique needs. For instance, using force evaluations for joints like the ankle, knee, and hip allows practitioners to target weak points effectively.
Data integrity is crucial for isometric assessments, and techniques like pre-tensioning and accurate joint positioning help ensure reliable results. Tools such as iso straps, strain gauges, and handheld dynamometers facilitate precise assessments, helping coaches to optimize training and monitor fatigue.
Alex, Danny and Matt conclude that isometric training, when thoughtfully applied, is a powerful tool for boosting athletic performance, preventing injuries, and enhancing rehabilitation, providing coaches with versatile methods to address the needs of individual athletes effectively.
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In this episode of the Pacey Performance Podcast, Luke Fitzpatrick, Head of Data Science at VALD, discusses the role of data science in sports technology and the importance of data quality and security. He explains the process of generating normative data and how clients can get the most out of their data. Luke also shares interesting insights, such as the age at which adolescents experience the largest strength development and the average strength of NFL players compared to the general population. The data science team at VALD is focused on expanding their product suite and providing more valuable insights to clients.
This episode is different to any that we have done over the last 10 years.
New talking points:
The role of a data scientist at ValdData quality and securityAccessing VALD testing dataManaging huge amounts of dataVisualizing normative dataMaking the most of your data -
In this episode of the Pacey Performance Podcast, Rob is speaking to Rehabilitation Coordinator at PSV Eindhoven, Nick van der Horst. Nick shares his journey from aspiring footballer to sports physiotherapist, where he now focuses on rehabilitation at PSV Eindhoven.
Nick advocates for preseason screenings that assess isometric strength, mobility, and contralateral limb function to identify individual risks. He also highlights the importance of iliopsoas mobility for hamstring flexibility and sprint performance. Tailored training strategies and post-game eccentric exercises also play a key role in preventing injuries.
Nick emphasizes individualized approaches in both prevention and rehabilitation. Mini-dosing and eccentric training in fatigued states, along with structured recovery phases, help build resilience and reduce injury risk. He also stresses the importance of avoiding ineffective methods like cupping and dry needling in favor of mobility and flexibility work for better energy transfer during athletic performance.
Nick stresses that personalized strategies, including eccentric exercises and load management, alongside strong communication with players, are key to reducing hamstring injuries in athletes.
Main talking points:
• Eccentric strength training crucial for injury prevention• Personalize load management to each athlete's needs• Conduct preseason screenings for hamstring injury risks• Focus on iliopsoas mobility for sprint performance• Tailor training strategies to individual player profiles• Use post-game eccentric exercises for recovery• Apply mini-dosing in fatigued states for injury prevention• Strengthen pelvic mobility for energy transfer efficiency.
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In this episode of the Pacey Performance Podcast, Johan Lahti discusses the complexities of assessing sprint technique in relation to hamstring injury risk. While technology has made sprint assessment more accessible, measuring its impact on injury risk remains challenging, and Johan questions whether it's always worth the effort. However, he emphasizes the importance of focusing on key aspects of technique, such as minimizing time under tension and analyzing movement patterns like overstriding or increased hip flexion, which can lead to hamstring issues.
Johan highlights that sprint assessments should consider the entire movement cycle, as isolated 2D assessments may miss critical factors like pelvic movement. He notes that technique assessments do not always predict performance or injury risk accurately, stressing the need to address both movement patterns and physical strength. Strengthening key muscle groups, especially the glutes and hamstrings, is vital for maintaining sprint technique, particularly under fatigue, which can help reduce injury risk.
He also discusses the rising prevalence of hamstring injuries due to increased high-speed sprinting in professional sports. He advocates for teaching sustainable sprint techniques to young athletes to develop overall athleticism and prevent future injuries. Force-velocity profiling is also mentioned as a valuable tool for identifying athletes' strengths and weaknesses in sprinting.
While assessing sprint technique is valuable, it must be done holistically and integrated with strength training to minimize hamstring injury risk and improve performance.
Main talking points:
• Focus on key aspects of sprint technique• Minimize time under tension during sprinting• Analyze entire movement cycle for injury risk• Address overstriding and increased hip flexion• Assess sprint technique in a fatigued states• Teach sustainable sprint techniques to young athletes• Develop strength and movement variability early• Train sprint form to reduce hamstring strain• Incorporate sprint assessments with strength training
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In this episode of the Pacey Performance Podcast, Professor in Sport and Exercise Science, Charlie Pedlar delves into the importance of understanding the unique physiological responses of female athletes to optimize their health and sports performance. He highlights the progress made in recent years, particularly in recognizing the impact of menstrual cycles and iron deficiency on female athletes.
Charlie explains that menstrual cycles, which were often overlooked in the past, play a crucial role in influencing athletic performance. Tracking these cycles can help athletes anticipate and manage the physiological changes that occur, allowing for more tailored training approaches. He emphasizes that iron deficiency is prevalent among female athletes due to menstrual blood loss and poor iron absorption, significantly affecting endurance and overall performance.
The discussion also covers the challenges of linking individual symptoms to menstrual cycles, as hormonal fluctuations can produce a wide range of effects. Charlie advocates for individualized training plans that consider each athlete's unique cycle, rather than blanket recommendations, to maximize performance and recovery.
He also addresses common misconceptions about female health, such as the oversimplification of training strategies and the potential negative impacts of hormonal contraception. He calls for more research focused on individual variations and the role of nutrition across the menstrual cycle, stressing the need for tailored approaches in both training and health management.
The podcast underscores the critical need to integrate a deeper understanding of female physiology into sports performance strategies to enhance the health and success of female athletes.
Main talking points:
Track menstrual cycles to optimize training Address iron deficiency in female athletes Tailor training to individual menstrual cycles Recognize menstrual symptoms and adjust accordingly Focus on individualized strategies, not blanket recommendations Use tracking tools for accurate cycle predictions Educate athletes on menstrual cycle impact Avoid relying solely on hormonal contraception -
In this episode of the Pacey Performance Podcast, Alan Murdoch discusses the "fast to fit" approach to rehabilitation. Alan advocates for prioritizsng movement assessment over tests, underscoring the value of a strong coaching eye in identifying and addressing underlying issues in athletic movement. This approach allows for more targeted interventions, enhancing the effectiveness of rehabilitation.
The "fast to fit" approach focuses on incorporating high-intensity actions early in rehab, aiming to develop necessary coordination and expedite recovery. This contrasts with traditional methods that emphasize building volume before speed, which can delay the athlete's return to peak performance.
Frameworks like the Compass Protocol and Prep with Purpose are central to this approach, enhancing decision-making and creativity in fast-paced rehab settings. These frameworks prioritize dynamic warmups, visual assessments, and targeted drills to improve hip mobility, function, and overall athletic performance.
Alan's "fast to fit" approach offers a dynamic and effective method for athlete rehabilitation, emphasising speed, coordination, and innovative coaching techniques to ensure athletes return to their pre-injury performance levels quickly and effectively.
If you are interested in the fast to fit online course, check it out here.
Main talking points:
Prioritize movement assessment over traditional tests Develop a strong coaching eye for effective rehab Use video analysis to identify movement asymmetries Incorporate high-intensity actions early in rehab Apply the fast to fit approach for faster recovery Use frameworks like Compass Protocol in coaching Address compensatory movements during rehabilitation Enhance coaching creativity with structured frameworks Emphasize purposeful drills for athlete performance -
n this podcast, Kasper Thornton, Group Director of Human Performance at Right to Dream, discusses the complexities and strategies involved in leading a performance department across multiple clubs. He emphasizes a "person-first" approach, where selecting candidates based on mindset, values, and team fit is prioritized over mere technical skills. This approach is crucial in developing a cohesive and effective performance department across multiple clubs, each with its unique culture and challenges.
Kasper shares his journey from a physiotherapist to his current leadership role, highlighting the growth of his organization from a small Danish club to a multinational operation with branches in Ghana, Egypt, and San Diego. A significant focus is on building top-notch facilities and developing talent, particularly in the soccer academies associated with these clubs.
He outlines the challenges of recruiting and onboarding personnel across different time zones and cultures, stressing the importance of soft skills and cultural fit in building a successful team. Kasper also discusses the need for an overarching strategy that aligns all clubs within the ownership group, while respecting their individual identities and operational contexts.
The recruitment process is streamlined with the help of recruitment agencies, and a grading system is used to ensure the best candidates are selected. Regular staff meetings and global collaboration are key to maintaining alignment and driving continuous improvement within the department. Overall, the podcast provides valuable insights into the strategic and operational aspects of leading a performance department in a multi-club ownership structure, with a focus on people, culture, and continuous development.
Main talking points:
Prioritise a person-first approach in recruitment.Focus on mindset and values in candidates.Align clubs with an overarching performance strategy.Adapt recruitment to different cultures and contexts.Emphasize soft skills over hard skills.Encourage global collaboration across all clubs.Plan for internal succession and staff development. -
In this episode of the Pacey Performance Podcast, Fearghal Kerin, Rehabilitation Physiotherapist, Chelsea Football Club, discusses the growing prevalence of T-junction hamstring injuries and the importance of location-specific rehabilitation strategies.
Fearghal outlines his background, highlighting his PhD focused on hamstring injuries and his work in professional sports, including football and rugby. He emphasizes the evolving role of strength and conditioning coaches in injury rehabilitation and the need for a nuanced approach to managing hamstring injuries based on their anatomical location.
Hamstring injuries are classified into sprint-type and stretch-type, with the T-junction—a confluence of the long and short head of the biceps femoris—being particularly susceptible to injury. This area is complex due to its dual force vectors, dual nerve supply, and bi-articular function, making it challenging to rehabilitate.
Fearghal discusses the necessity of considering biomechanical positions and sport-specific actions when diagnosing and treating hamstring injuries. He highlights that traditional low-level resistance exercises may not effectively prepare athletes, advocating for high-intensity conditioning contractions instead.
He stresses the importance of eliminating MRI signs before returning to play, as unresolved edema and tension can increase the risk of reinjury. Specific tissue loading and exercise selection are crucial, with a focus on exercises that respect the injury’s anatomical structure.
Research indicates that T-junction injuries, though complex, do not necessarily lead to worse outcomes than other hamstring injuries if managed correctly. This podcast concludes with a call for more research and personalized rehabilitation strategies to optimize recovery and prevent recurrence.
Main talking points:
Implement location-specific rehab for hamstring injuries Focus on high-intensity conditioning contractions Diagnose hamstring injuries using biomechanical analysis Tailor rehab exercises to injury’s anatomical location Eliminate MRI signs before return to play Use sport-specific actions in rehabilitation plans Avoid low-level resistance exercises for preparation Address neuromuscular factors in hamstring rehab Consider trunk rotation in injury assessments Control unanticipated movements during rehab Ensure sequential imaging for accurate injury management Extend rehab for field sport athletes as needed. -
In this episode of the Pacey Performance Podcast, Gerard McMahon joins us to discuss "activation" exercises and their role in improving performance and preparation. Activation exercises have long been touted for their ability to improve performance by targeting specific muscle groups and maximizing motor unit recruitment. However, Gerard challenges this notion, suggesting that these exercises, often misunderstood and misapplied, may not be as beneficial as many people think.
Gerard explains that muscle activation is fundamentally a function of the neuromuscular system, controlled by motor unit recruitment and firing rates. Activation exercises, while intended to improve performance, often do not significantly enhance muscle activation in healthy athletes. Instead, these exercises may be more appropriate for rehabilitation of severe cases or specific disabilities.
EMG (electromyography) studies, commonly used to measure muscle activation, have limitations due to the complexity of interpreting muscle signals and potential inaccuracies from surface electrodes. As a result, the practical value of EMG-based activation exercises is questioned. Low-level resistance band exercises, such as monster walks and side steps, are criticized for their minimal impact on performance enhancement. These exercises, often used in warm-ups, may not provide the necessary muscle activation levels to prepare athletes effectively for high-intensity activities.
Gerard suggests that high-intensity contractions are a better alternative for post-activation potentiation, which can lead to greater performance improvements. These high-intensity activities, combined with a proper warm-up, are more effective in enhancing neuromuscular readiness and overall athletic performance. In summary, the podcast casts doubt on the traditional use of activation exercises, advocating for high-intensity exercise in the form of PAP as a superior method for athlete preparation and performance enhancement.
Main talking points:
Reevaluate the effectiveness of activation exerciseUnderstand muscle activation via motor unit recruitmentUse EMG studies cautiously for muscle activationAvoid relying on low-level resistance bandsQuestion the need for activation in healthy athletesPrioritize high-force, high-velocity exercisesIntegrate sport-specific warm-up activitiesAddress root causes of muscle inhibition IF there is any -
In this episode of the Pacey Performance Podcast, John Noonan, Warren Bradley, Vasek Jursík and Lucas Baistrocchi discuss the significance of Blood Flow Restriction (BFR) training within the athlete recovery pyramid, highlighting its benefits for improving recovery and performance.
BFR training is emphasized as a crucial recovery method, particularly effective when integrated with other modalities. Practitioners are encouraged to consider individual athlete needs, limitations, and evidence-based practices when choosing recovery methods. BFR is praised for its versatility and ease of integration into existing recovery routines.
The discussion covers how BFR can enhance nutrient intake, glucose uptake, and muscle recovery, making it a valuable addition to recovery strategies. The guests point out that BFR's simplicity and cost-effectiveness contribute to its growing popularity among athletes and coaches.
Positive results from using BFR during workouts and in daily routines are highlighted, with specific examples from team sports, Formula One drivers, and professional rugby coaches. BFR's ability to improve muscle fatigue, neural drive, and overall recovery in various sports is discussed.
Research on BFR shows significant improvements in recovery, performance, and rehabilitation, particularly in higher muscle mass individuals and males. Combining BFR with ice bath therapy further enhances recovery by reducing muscle soreness and fatigue.
BFR's potential benefits extend to improving sleep quality and aiding in recovery for athletes with unpredictable schedules. The podcast also notes the growing adoption of BFR in both elite and amateur sports due to its scientifically backed benefits, safety, and accessibility.
Wanting to know more about blood flow restriction training and its place in the athlete recovery pyramid, give this episode a listen.
Main talking points:
Integrate BFR into existing recovery routines Consider athlete needs for personalized recovery Use evidence-based practices in recovery strategies Enhance nutrient intake with BFR training Combine BFR with ice baths for better results Promote BFR for better sleep quality -
In this episode of the Pacey Performance Podcast, Sports Scientist at the Melbourne Storm rugby league club, Rob Delves discusses the growing use of PowerBI in sports science for data analysis and visualization.
PowerBI is becoming a preferred tool over Excel due to its efficiency in handling larger data sets from multiple sources. Rob emphasizes the importance of upskilling in data analysis and communication within sports science, as resources can be limited. PowerBI provides streamlined data management and visualization capabilities, allowing for more advanced data manipulation than Excel. Its easy access, customization options, and cost-effectiveness make it an attractive alternative.
Rob highlights that PowerBI offers a uniform platform for data access and management, reducing the need for physical report distribution and potential errors. It integrates smoothly with existing Microsoft Office suites and ensures data security through multi-factor authentication. The transition from Excel to PowerBI is facilitated by their similar layouts, making it user-friendly for those familiar with Excel.
The podcast also covers the benefits of PowerBI in saving time through automation, which allows coaches to focus more on coaching rather than data entry. Data from training sessions can be quickly synced into PowerBI, streamlining the analysis process. However, Rob notes the challenges in collecting subjective data from athletes, as it may not always be reliable.
Rob concludes by discussing the integration of APIs for advanced data analysis, the importance of investing in data science skills, and the creative visualization opportunities that PowerBI offers. He suggests that while PowerBI is excellent for data reporting, it may not be the best tool for integrating video analysis.
Main talking points:
The importance of efficiency in data analysis and communication PowerBI and its difference and similarities to Excel Increased data security through using a cloud based solution How to streamline data processing with PowerBI Visualisation options in PowerBI versus Excel Increased statistical analysis in PowerBI Combining PowerBI and R or Python Automation and PowerBI - Visa fler
