Passive and PNF but not active or ballistic stretching reduce jump performance

Various forms of stretching have long been an integral component to the pre-training warm-up routine. Teams would often line up in rows on the field and count out their ~15 seconds stretches in unison, starting from their upper body and moving progressively to their lower body. However, the effects of static stretching on strength and …

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Linear vs. Undulating Periodization for Improving Sprint and Jump Performance

It is well accepted within the culture of collision-based team-sports such as football and rugby that resistance training is a key component to physical preparation. Most teams will include some form of resistance training during both the preparatory and competitive season. While little debate surrounds the usefulness of strength training for these athletes, many coaches …

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Caffeine enhances jumping performance in elite volleyball players

As coaches, we have the responsibility of providing our athletes with the best opportunity to be successful on the field. We strive to optimize performance through training and nutritional interventions. In an athletes’ pursuit to constantly up their game, they will eventually be confronted with the option of using sport nutrition supplements. In this situation, …

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Early morning workouts reduce sleep quantity and jump performance

Early morning workouts have become a staple for collegiate and professional athletes. The main reason why workouts are held so early (i.e., between 5:00 – 8:00 am) is because class schedules make it difficult for the team to train later in the day. In addition, afternoons are typically reserved for practices. Some coaches may even …

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In-season resistance training frequency: Once or twice per week?

With the exception of football, it may take some convincing of coaches from other sports (e.g., soccer) to prioritize in-season resistance training. While the culture in soccer is progressively embracing the benefits of strength training, there are still many coaches and players who elect not to do it during the competitive season. This may be …

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Should athletes perform power training the day before a game?

Traditionally, most teams would avoid doing any type of resistance training on the day of or before a competition. This is likely because coaches did not want to create any additional muscle damage, soreness or fatigue so that athletes would be feeling fresh and recovered leading into to the game. More recently, research is suggesting that some low volume …

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Does hydrotherapy increase short-term recovery of neuromuscular performance?

Short-term recovery from muscle damaging training can directly affect subsequent performances. This has implications for situations where repeat performances are required, such as in tournament play. There is still considerable debate as to what the most effective recovery interventions are to mitigate performance decrements during subsequent training sessions or competitions. Cold water immersion and contrast …

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In-season Optimum Power Load Training versus Traditional Periodization

In season strength and power training is crucial for preventing reductions in performance variables such as sprinting and jumping as the season trudges on. Traditional periodization models typically progress from a volume-phase (accumulation) to a strength phase (transmutation) and concluding with a power phase (realization). More recently, some research suggests that non-periodized training that uses …

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Plyometrics before, after or mixed in with strength work?

Both strength work and plyometrics are typical training modalities that coaches use to enhance performance in field and court sports like soccer, basketball and football. Traditionally, plyometric training is performed early in the workout, following the warmup, but before resistance training. However, some have sequenced training in the reverse order and perform strength work before …

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Front squat vs. Hip thrust for improving performance variables

There remains a great deal of debate among performance coaches regarding topics such as optimal exercise selection for enhancing sprinting speed, the limiting factors of maximum velocity sprinting and so forth. Slowly over time as more research is produced, more evidence in support of a given training theory becomes revealed and open-minded coaches adjust their …

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