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: Background: Football requires excellent agility which is the combination of cognitive factors (reaction time and decision-making) and physical factors that are associated with […]

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 common limitation among players. Restricted ankle dorsi-flexion is considered a risk factor in several different injuries including Anterior Cruciate Ligament (ACL) injury (1). Biomechanical factors such as limited knee flexion, large ground […]

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 exercise that is similar in its kinematics (movement) to the Romanian Deadlift. However, just because an exercise is similar in its movement pattern does not make it equal. There is a significant […]

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 improvements and we often neglect how we coach. The delivery of information and instructions to our athletes is just as important as the right exercise selection. Research from motor learning theory is […]

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 training and competition, as well as a very high re-injury rate. The average hamstring injury burden in professional male footballers is 19.7 days per 1000h (annual average increase 4.1%; (1). The demands […]

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 levels of muscle damage and inflammation especially during the season with multiple days of training and competition that lead to accumulated fatigue. Therefore, appropriate recovery strategies are paramount to reducing injury risk […]

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 key exercises, we have many variations of each. This can be explained perfectly with a quote from the book The Art of War by Sun Tzu, “There are not more than 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 have been shown to occur more frequently within a season, RF tears have a significantly higher (p<0.01) incidence rate (29%) compared to hamstring tears (11%) during preseason (2). With several intrinsic and […]