Bilateral exercises are not required to improve strength, speed and change of direction by Dan Bernardin
A typical strength and conditioning programme designed to improve strength, speed and change of direction will usually utilise bilateral exercises as a primary stimulus within an athletes programme. It is the Back Squat that is the number one exercise of choice and this is due to many research investigations finding a significant improvement in speed […]
The 2% Mindset by Dan Bernardin
I believe that developing your mindset is just as important as developing your technique for success in football and success in life. Your mindset dictates the decisions you make and the decisions you make every minute of everyday dictate your future. The 2% mindset is a great visual of some of the things you should consider […]
Single leg horizontal power distinguishes elite from non-elite footballers by Dan Bernardin
Traditionally football teams have placed a large emphasis on aerobic conditioning as elite level players can cover between 9-12Km per game (1). However, it is greater high intensity running that distinguishes top class and professional players and sprint efforts that effect the most crucial moments of a game (scoring and conceding a goal) (2,3). As […]
Direct play with quality are keys to success in football – A research review by Dan Bernardin
The predictors and determinants of inter-season success in a professional soccer team, by Kite & Nevill, in the Journal of Human Kinetics (2017). Abstract: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5548163/ Background: The main objective of football is to outscore your opponent. It has previously been suggested that successful teams need to have a higher number of shots, successful passes and […]
Why max speed testing with light gates is a waste of time by Dan Bernardin
Peak speed determination in football: is sprint testing necessary? By T. Massard, T. Eggers, and R. Lovell in Science and Medicine in Football (2017). Abstract: http://www.tandfonline.com/doi/full/10.1080/24733938.2017.1398409 Background: Max speed is an important requirement in elite football and is typically associated with crucial moments in a game that can dictate the outcome such as scoring a […]
Improve your speed and jumping performance by correcting limb asymmetries! By Dylan Mernagh
Vertical and horizontal asymmetries are related to slower sprinting and jumping performance in elite youth female soccer players by C. Bishop., P. Read., J. McCubbine., & A. Turner in the Journal of Strength & Conditioning Research. Abstract: https://journals.lww.com/nsca-jscr/Abstract/publishahead/Vertical_and_Horizontal_Asymmetries_are_Related_to.95439.aspx Background: Inter limb asymmetries refer to the function of one limb in respect to the other. Given […]
Cognitive Bias: Is this natural flaw of the brain limiting our understanding of the beautiful game by Luke Lawrence
Football is said to be a game of opinions. Everyone involved in the game whether it is the fans, pundits, media, players or the first team manager has their own unique insight and experiences regarding the beautiful game. It is this subjectivity that makes football such an exciting spectacle and the most popular sport in […]
Reducing Energy Leaks by Improving Trunk Stiffness by Tom Taylor
‘Stiffness’ is a term that seems to be used more frequently in recent years as an important athletic trait, and the term can be used when talking about various areas of the body, such as stiffness at the ankle and at the knee. The importance of ankle stiffness is often discussed in terms of maximising […]
You must be able to slow down quickly in order to change direction quickly by Dan Bernardin
Effects of a six-week strength training programme on change of direction performance in youth team sport athletes by F. Bourgeois, P. Gamble, N. Gill, and M. McGuigan in Sports (2017). Abstract: http://www.mdpi.com/2075-4663/5/4/83 Background: Football requires excellent agility which is the combination of cognitive factors (reaction time and decision-making) and physical factors that are associated with […]
Book Review – Peak Performance by Brad Stulberg and Steve Magness by Tom Taylor
Introduction: ‘Peak Performance’ is written by two authors who are both considered to be at the top of their respective fields; Brad Stulberg (@bstulberg) is a journalist who writes for some of America’s biggest publications, and has also previously worked as a consultant for some of the biggest companies in the world. Steve Magness (@stevemagness) […]