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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...

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...

Sleep and the Professional Athlete by Marc Lindsey

In a highly physical and psychologically demanding, results-based industry, football players are required to train and compete on a regular basis, whilst conditioning...

Context is Key by Paul Walsh

Across all teams and all levels of the game we now see and hear all about teams’ physical data.  Big data has never...

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,...

The effects of detraining over the summer off-season by Marc Lindsey

The plasticity of skeletal muscle tissue means it can change its characteristics and structural composition to adapt to various functional demands, neuromuscular activity...

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)....

FSCR Off-Season Training Membership 2019/20

Working in Sport? You need a Plan B! By Mick Byers

‘Unfortunately, I think your position working with the coaches will no longer be tenable’. I had been called to the CEO’s office that...

Small-sided games are a good indication of football talent! A research review by Dan Bernardin

The use of small-sided games to asses skill proficiency in youth soccer players: a talent identification tool by K. Bennett, A. Novak, M....

An Introduction to Triphasic Training for Football by Jamie Mackay

Triphasic Training is a method of applying specific stressors across the three phases of dynamic movement; eccentric, isometric and concentric, in order to...

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...

The Importance of In-season Strength and Power Training in Football (Soccer) Athletes. A Review of the Literature by Claudio Altieri

ABSTRACT Football (soccer) is a sport that requires a diversity of physical attributes, such as jumping, walking, running, sprinting and change of direction....

Managing Congested Fixtures by Marc Lindsey

Nowadays, many players perform in domestic, European and international competitions throughout the year, with teams amassing 50-60 games over a season. Because of...

Applying the Bondarchuk principles to football training by Adam Burrows

Appropriate exercise selection is important in the design of an effective training programme. Athletes and coaches should consider how they classify exercises with...

The Importance of the Nordic Hamstring Exercise within Hamstring Strain Injury Prevention Programmes by Ian Jones

Hamstring Injuries Over the past decade high intensity running and sprint distance have increased incrementally within professional football and with this so have...

Physical Focus within Tactical Periodization by Tom Taylor

The term tactical periodization gets used regularly these days when talking about training within football, and it is a theory that aims to...

A Critical Review of Eccentric training and its effects on change of direction ability by Scott Daly

Change of direction (COD) and agility are much debated topics among strength and conditioning professionals both in academia and the applied setting. Agility...

‘Zapping the brain’ – The physiology behind the psychology of endurance performance

This blog was influenced by Alex Hutchinson’s book ‘Endure mind, body and the curiously elastic limits of human performance.’(1) The book presents a...

The Importance of Speed and Power for Professional Footballers: A Review of the Literature by Ian Jones

Research by Faude et al., (2012) has shown that sprinting within professional football often leads to decisive moments within the game. Faude et...

Book Review – The Barcelona way: Unlocking the DNA of a winning culture by Luke Lawrence

Book Review – The Barcelona way: Unlocking the DNA of a winning culture (Damian Hughes) The All Blacks, New England Patriots and Team...

What performance-related variables dictate success in the UEFA Champions League – A research review by Dylan Mernagh

What performance-related variables best differentiate between eliminated and qualified teams for the knockout phase of the UEFA Champions League by Carlos H. Almeida...

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.,...

Sleep – Nature’s Greatest Secret by Luke Lawrence

‘Sleep is for wimps!’ ‘If you snooze, you lose!’ Both these sentiments appear to accurately reflect the value that the majority of us...

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...

FSCR

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...

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....

Peak Performance

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...

Ankle mobility the most common limitation in the Overhead Squat Test by Dan Bernardin

Findings from our pre-season movement competency screening utilising the body weight Overhead Squat showed ankle dorsi-flexion range of motion (ROM) was the most...

Pre-match nutrition is all about performance – Post-match nutrition is all about progress by Laura Andrews

And here we go again…. This weekend marks the beginning of the season, and with it, players will hopefully return to a steady...

Protein Pre-or Post-Workout? By Dan Bernardin

Pre–versus post-exercise protein intake has similar effects on muscular adaptations by B. Schoenfeld, A.Aragon, C.Wilborn, S.Urbina, S.Hayward and J.Krieger in PeerJ (2017).  Abstract:...

Very Heavy Sled Training by Dylan Mernagh

As players and coaches the key physical attribute I’ve heard most in my time in football is speed. All players want it, and...

Good Morning by Dan Bernardin

The Good Morning is a huge bang for your buck exercise that is generally under utilized in football. It is a hip hinge...

The Box Jump – Start with the basics and do them well by Dan Bernardin

The box jump is considered an entry-level plyometric exercise utilized to increase explosive power. However, despite this exercise being the first rung on...

Coach – Don’t just count reps! By Dan Bernardin

As strength and conditioning coaches we are always looking for ways to improve performance. We often look to biomechanics and physiology for these...

German Volume Training – More is not always better by Dan Bernardin

German Volume Training (GVT) has a reputation in bodybuilding, powerlifting and weightlifting as being the holy grail for breaking through strength plateaus and...

Squat is not King for Football by Dan Bernardin

A well know term utilised in strength training is that “the squat is king of all exercises”. We are a big fan of...

Testing for Agility – Is the Reactive Y-Sprint the answer? By Luke Lawrence

Premier League footballers are required to make up to 900 turns and changes of direction over the course of 90 mins (1), all...

Proximal Neuromuscular Control protects against hamstring injuries in male soccer players: A prospective study with Electromyography Time-Series analysis during maximal sprinting by Dylan Mernagh

Hamstring strain injuries (HSI) are a common injury in many popular team sports and they lead to the loss of many hours of...

Hydrotherapy Research Review by Dan Bernardin

Effects of Cold Water Immersion and Contrast Water Therapy for Recovery From team Sport: A Systematic Review and Meta-Analysis Sport participation induces high...

The Seated Hamstring Curl by Dan Bernardin

This is not typically one of my favourite exercises due to a lack of biomechanical specificity. What that means is, the way the...

Protein Bars – What to look out for by Laura Andrews

You may have guessed – I’m a big fan of protein, and I LOVE a good protein bar to munch on during the...

A Tablet A Day… by Laura Andrews

Supplements often get a bad rap in the fitness industry, and you’ll often find people in two camps – either they love them...

Goalkeepers Get Specific by Dan Bernardin

The goalkeeper is the last line of defence and can decide the outcome of a match! Despite this there is little research specific...

The Landmine Split Stance Romanian Deadlift by Dan Bernardin

The Romanian Deadlift (RDL) is one of our five exercises in our pillar of max strength development and although we only have five...

Going geek to reduce the risk of kicking injuries by Dan Bernardin

It is the Rectus Femoris (RF) that is the most prevalent muscle injured within the quadriceps complex (1, 2) and although hamstring tears...

Arsenal Ladies

Ladies, gain an advantage over your competition and get in the gym by Dylan Mernagh

Importance of physical qualities for speed and change of direction ability in elite female soccer players by S. Emmonds, G. Nicholson, C. Beggs,...

FSCR - Protein

Protein, do I even need it? By Laura Andrews

If you talk to any nutritionist, strength & conditioning coach, personal trainer or “fitness guru” they will undoubtedly have their own opinions on...

Improve Goalkeepers’ Wrist Strength by Dan Bernardin

Wrist Resistance Training Improves Motor Control and Strength, by Chue. E., Kim. Y.S., Hill. G., Kim. Y.H., Kim, C.K., & Shim. J.K., in...

Trap Bar vs Straight Bar Deadlift by Dan Bernardin

The Deadlift is a staple exercise in most strength and conditioning programmes to develop the muscles of the posterior chain (erector spinae, glutes,...

I got DOMS! By Dan Bernardin

I received this message from one of my athletes a few years ago, “I can’t even sit on the toilet!” my reply was...

Setting Goals by Dan Bernardin

With the off-season upon us it is an important time to reflect on the season just passed and set your goals for the...