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.

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 Vald
• Data quality and security
• Accessing VALD testing data
• Managing huge amounts of data
• Visualizing normative data
• Making 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.

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

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 exercise
• Understand muscle activation via motor unit recruitment
• Use EMG studies cautiously for muscle activation
• Avoid relying on low-level resistance bands
• Question the need for activation in healthy athletes
• Prioritize high-force, high-velocity exercises
• Integrate sport-specific warm-up activities
• Address 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