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

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 those that have it want more of it. Research has informed our practice and training by highlighting the importance of starting strength during the early acceleration phase of running. Heavy bilateral strength […]

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 […]

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 packing on some serious muscle. It is a system that was developed in the 1970’s and involves 10 sets of 10 reps (100 reps) at approximately 60% of your 1 rep max […]

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 the bilateral (two legs) squat but for football our king of all exercises for building general strength is the unilateral (single leg) split squat and its variations. Here are a few reasons […]

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 of which require a complex blend of physical, technical and decision-making processes. It is for this reason that agility has been termed the ‘King’ of physical attributes required for football. However, many […]