This episode of the Pacey Performance Podcast sees Rob speaking to Manager of Sport Sciences at the New South Wales Institute of Sport, Alex Natera, Head of Strength and Conditioning at the Singapore Sport Institute, Danny Lum and now Head of Academy Physical Performance at Manchester City FC, Matt Taberner. 
These three guys are true experts in this area, not only from a applied perspective but also an academic one. In the first part of this episode we discuss the process of creating isometric strength training exercises that overload a particular position that is specific to a sport. We then transition into a discussion around quasi-isometrics, what they are and how we can use them from a performance perspective but also a rehabilitation one. We then finish off the first part of this episode discussing the use of isometric testing and training with and without technology. Within this, Matt discusses how he would programme isometrics and keep a track on intensity without the use of force plates.
In the second half of the episode we kick off with Danny who takes us through some of his applied work and research, delving into some of the improvements he has seen using isometric strength training. We then tap into Alex's experience of working with youth athletes to discuss the use of isometrics in this population. Matt then gives his opinion on use isometrics with female athletes and how it could be part of the antidote to injury prevention. We then finish off with some discussion around fitting isometric testing into a testing and monitoring system.
This episode is one of a kind. Three experts in one area all on a call at the same time. If you're into isometrics, this is for you!
Main talking points - 
How to create sport specific isometric exercises
Using isometrics with youth athletes
Isometrics and return to play
How to assess isometrics with and without force plates
Quasi-isometrics and their part in performance enhancement
Isometrics as part of the ACL antidote

The application of isometric strength training and testing: Views of the experts with Alex Natera, Matt Taberner and Danny Lum

There are lots of voices in the coaching world. Few are as trusted as the Pacey Performance Podcast. Rob Pacey and his guests share the philosophies, ideas and insights in conversations that are the signal in the noise of the sport performance space.

Science

Sports

Health & Fitness

On this episode of the Pacey Performance Podcast, Rob is speaking to 3 experts when it comes to the research and application of force plates, Phil Graham-Smith, Matt Jordan and Paul Read.
 
The converation starts off with Phil diving into how we choose a force plate and what are our options to ensure we are choosing the right technology for our needs. Phil highlights the importance of having a clear objective when selecting force plates, as knowing what and why we are testing is crucial for effective usage.
 
The experts discuss the benefits of using dual force plates for tracking asymmetries in athletes, which is particularly useful in rehabilitation scenarios. This approach not only helps in pinpointing discrepancies but also in enhancing overall performance by ensuring both sides are equally developed.
 
Listeners will also discover the importance of instantaneous feedback and robust data analysis provided by force plate software. Such features are integral for integrating with other measurement devices and offer real-time insights that can dramatically influence training decisions.
 
Jump mechanics are another focal point of the discussion, illustrating how jump height, ground contact time, and the duration of eccentric and concentric phases are pivotal metrics for measuring athlete fatigue and performance. Understanding these metrics within a standardized framework helps in effectively interpreting the data and making informed training adjustments.
 
The podcast also covers practical techniques, such as the hands-on hips method, to ensure consistent and reliable data collection during jump tests. Furthermore, the discussion extends to how force plates can aid in classifying ACL injuries through detailed analysis of jump measures and mechanical variables, providing invaluable support in rehabilitation and training regimes.
 
Towards the end of the podcast, the conversation shifts to the importance of selecting the most reliable metrics and avoiding those that are less consistent, such as the rate of force development. The experts stress focusing on metrics with a strong biological basis and high repeatability to ensure the data collected is both accurate and useful.
 
This episode is an indispensable resource for coaches, athletes, and sports scientists eager to leverage advanced technology to enhance athletic performance and prevent injuries.
 
Main talking points:
 
Understand various force plate types for specific needs.
 
Clearly define testing objectives for effective force plate use.
 
When to and when not to monitor athlete asymmetries.
 
Instant feedback, robust data analysis enhance training decisions.
 
Measure athlete fatigue and performance with key metrics.
 
Standardize data interpretation using a consistent framework.
 
Force plates classify ACL injuries through jump analysis.
 
Prioritize reliable metrics, avoid inconsistent rate of force development.
 
Focus on metrics with strong biological basis, repeatability.
 
Adjust training based on individual and sport-specific demands.

How to use force plates effectively: An expert roundtable with Phil Graham-Smith, Matt Jordan and Paul Read

In episode 496 of the Pacey Performance Podcast, Rob is talking to Mitch Cholewinski, Coordinator of Football Sports Science at the University of Nebraska.
Mitch starts off with detailing his unusual route into sports science and explains how he applies process dynamics from chemical engineering to manage and optimize athlete training regimens through flowcharts and decision trees. His work at the Nebraska Athletics Performance Lab focuses on biomechanics and sports science, where he has been instrumental in expanding the sports science department. Mitch emphasizes the importance of educating athletes on data collection and the use of new recovery resources like sauna, red light therapy, and sensory deprivation float tanks, ensuring athletes take an active role in their recovery processes.
The podcast also covers how Mitch collaborates with strength coaches and integrates with the strength staff to enhance recovery and performance using data-driven methods. He utilizes visual aids and quick communication methods to address performance issues in real-time, fostering a proactive approach to athlete management. This episode is a unique insight into sports science provision at a division 1 football programme. Check it out.
Main talking points:
Integrating engineering principles into sports science
Expand sports science departments strategically.
Educate athletes on data collection importance.
Involve athletes in performance decision-making.
Ensure athlete ownership of recovery processes.
Collaborate with strength coaches and specialists.
Use visual aids for real-time performance feedback.
Implement new recovery tools during fall camp.
Foster athlete participation in recovery and training.

Integrating sports science into a college football performance programme with Mitchell Cholewinski

In this episode of the Pacey Performance Podcast, Rob is speaking to Consultant, Physio and Biomechanist at the Manchester Institute of Health and Performance, Chris Bramah.
Delving into the intricacies of running mechanics, Chris explains the crucial connection between specific movement patterns and the risk of hamstring injuries. Through his expertise, listeners gain an understanding of how lumbar-pelvic control, backside mechanics, and overstriding play pivotal roles in athlete health and performance. The conversation further explores the cutting-edge technology of 3D biomechanics assessments, highlighting their application in elite sports environments including Premier League football clubs, to optimize rehabilitation strategies and return-to-play decisions.
Chris then introduces the Sprint Mechanics Assessment Score (S-MAS), a novel, simplified tool he developed—a 12-item score that utilizes basic camera setups to assess movement mechanics effectively during athletes' warm-ups. This tool is designed to enhance the confidence of practitioners in diagnosing and addressing potential issues.
The discussion touches on the future of biomechanical assessments in sports, emphasizing the promising yet still evolving role of artificial intelligence and motion capture technologies. Chris shares his holistic approach to integrating clinical research with practical experience, aiming to create a broader impact on patient outcomes and advance the field of sports medicine.
Main talking points:

The role of 3D biomechanics in rehab and return-to-play.
 
Running mechanics' impact on hamstring injury risks.
 
Sprint mechanics Assessment Score (S-MAS)
 
Lumbo-pelvic control and overstriding prevention.
 
Avoiding S-MAS set up issues
 
Use of AI and motion capture in future assessments.
 
Integrating clinical research with practical applications.

Utilising the sprint mechanics assessment score (S-MAS) to try reduce hamstring injuries with Chris Bramah

In episode #494 of the Pacey Performance Podcast, Rob is speaking to Senior Lecturer in Musculoskeletal Physiotherapy at the University of Notre Dame, Brady Green for a detailed exploration of calf injuries, particularly their high prevalence and recurrence in elite sports. Brady sheds light on the limited research surrounding the initial risk factors for calf strains, emphasizing the necessity for focused prevention and effective rehabilitation strategies.
The conversation begins with an overview of how prevalent calf injuries are in sports like Australian rules football and track and field, noting the challenges in reducing their incidence despite ongoing efforts. Brady points out that older athletes and those with a history of previous calf strains are particularly susceptible to future injuries. He suggests that targeted prevention through high-load strengthening and isometric exercises can induce structural adaptations that help mitigate these risks.
The podcast delves into the specifics of screening and testing for calf injury prevention and rehabilitation. It highlights the importance of strength testing in both seated and standing positions, the relevance of dorsiflexion, proper alignment, and the use of a metronome to standardize tests for running-based athletes.
Further discussion focuses on the need for dynamic function testing and training, including reactive strength endurance and horizontal force production, to fully understand and cater to the calf’s range of capacities. Brady emphasizes the biomechanical roles of the calf and the necessity of addressing impairments not just in the calf but also in the thigh, hip, and pelvis to prevent overload injuries.
The podcast concludes with strategies for early loading and strengthening of synergist muscles, progressing towards dynamic activities that focus on force and velocity components essential for calf injury rehabilitation. It also covers the critical steps of a thorough process for returning to play, including monitoring strength markers and assessing non-quantifiable factors like recovery and range of motion.
Finally, Brady touches upon an international collaboration project aimed at preventing calf injuries which includes some of the biggest organisations across the world. You can check Brady out at the Sportsmith Rehab Conference on 12-13 October.
Main talking points:
Calf injuries prevalent, high recurrence in elite sports.
Older age, previous strains major risk factors.
High-load strengthening, isometrics mitigate injury risks.
Screening includes seated, standing strength testing.
Dorsiflexion, alignment critical in testing protocols.
Benchmarks: 20-22 calf raises to failure.
Address biomechanics in thigh, hip, pelvis.
Early loading, synergist muscle strengthening essential.
Dynamic function testing for comprehensive rehab.
Monitor strength, assess non-quantifiable factors for return

Calf injury prevention and rehabilitation with Brady Green

In this episode of the Pacey Performance Podcast, Rob is speaking to Head of Performance at Rangers FC, Tom Taylor. Tom discusses the integration of speed training principles from various sports into soccer to enhance acceleration, max velocity, movement efficiency, and injury prevention among players.
In this episode of the Pacey Performance Podcast, Rob is speaking to Head of Performance at Rangers FC, Tom Taylor. Tom discusses the integration of speed training principles from various sports into soccer to enhance acceleration, max velocity, movement efficiency, and injury prevention among players.
The episode delves into the application of speed training in soccer, revealing how Premier League clubs are engaging experts from other sports to refine their training routines. Tom highlights the importance of a collaborative approach in rehab and recovery, where strength and conditioning coaches, physiotherapists, and other specialists come together to optimize the rehabilitation processes. This synergy not only fills knowledge gaps but also empowers coaching professionals to learn from hands-on experiences and mistakes.
Taylor also discusses the necessity of adapting soccer training to meet the increasing physical demands of the game, focusing on maintaining high intensity and ensuring effective recovery. He stresses the significance of tailoring training and rehabilitation programs to the unique needs and movement patterns of each player, which is crucial for achieving optimal performance and managing injuries effectively.
If you're working in team sports and want to translate knowledge from other environments into your own, check out this episode from Tom.
Main talking points:
Integrating speed training knowledge from various sports into soccer.
Enhancing movement.
Prevention of injuries through well-timed high speed exposures
Use collaborative approaches in rehab.
Learn from hands-on experience and mistakes.
Develop individualized training and rehab programs.
Address unique player needs and movement patterns.
The fast to fit approach to rehab

The application of isometric strength training and testing: Views of the experts with Alex Natera, Matt Taberner and Danny Lum

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