Thursday, May 23, 2024

The Lacking Piece of Athletic Efficiency

This week on the planet of sports activities science, right here’s what occurred…

  • Growing the foot and ankle complicated
  • The impact of caffeine timing on muscle reactivity
  • Preserve a golf ball in your freezer for sturdy ft!

Growing the foot and ankle complicated

The Lacking Piece: Growing the Decrease Limb for Athletic Efficiency (YouTube)

Chris Barnard, a well known determine within the athletic neighborhood, not too long ago uploaded a thought-provoking video on YouTube. Within the video, he talks in regards to the “lacking piece or holy grail of efficiency improvement in athletes”, which he believes is the event of the foot and ankle complicated. Based on Barnard, coaches usually wrestle on this space, making it a vital facet of athletic efficiency that wants extra consideration.

Barnard emphasises the significance of constructing tendon stiffness and elastic power qualities within the foot and ankle. He means that coaches ought to incorporate low-level plyometric workouts resembling pogo hops that isolate the foot and ankle into their coaching classes. Barnard additionally discusses a few of the pogo hop collection he makes use of earlier than his classes relying on the session’s aim.

Barnard advises that coaches shouldn’t neglect strengthening workouts for ankle plantar and dorsiflexion. He warns that performing solely pogo hops could result in accidents like shin splints if power on this area is undeveloped. Due to this fact, Barnard recommends his athletes stroll again on their heels after performing a pogo hop train to strengthen the tibialis anterior.

In conclusion, Barnard’s video supplies invaluable insights into the foot and ankle complicated’s improvement, which is commonly neglected by coaches. With Barnard’s sensible suggestions, coaches can successfully program for the foot and ankle complicated and intensify their packages.

The impact of caffeine timing on muscle reactivity

(Picture: ISSA)

A brand new examine on the consequences of caffeine on muscle contraction timing was revealed not too long ago. This examine was distinctive as a result of it measured the direct affect of caffeine on muscle fibers utilizing tensiomyography, as a substitute of focusing solely on the consequences of caffeine on the nervous system.

Forty-two male athletes got 6 mg/kg physique weight of caffeine. Tensiomyography measurements had been taken of the athletes’ gastrocnemius (calf) muscle earlier than caffeine consumption, half-hour after caffeine consumption, and 60 minutes after caffeine consumption. The outcomes confirmed caffeine consumption elevated muscle contraction pace and decreased contraction delay time. Nonetheless, the examine discovered that consuming caffeine half-hour earlier than efficiency was simpler than consuming caffeine 60 minutes prior.

This examine means that athletes who require improved muscle efficiency could profit from consuming caffeine half-hour earlier than efficiency. The outcomes point out that improved muscle contraction time and decreased contraction delay can doubtlessly support athletic efficiency.

Preserve a golf ball in your freezer for sturdy ft!

Put a Golf Ball In Your Freezer. Right here’s Why (YouTube)

Foot power appeared to be a scorching subject final week! Matt Casturo of the Motion System shared a cool YouTube quick video on a foot power hack! Casturo means that preserving a golf or lacrosse ball within the freezer might help you construct and keep sturdy, wholesome ft. Whereas he emphasizes the advantages of utilizing heavy hundreds to construct the plantar fascia within the ft, a golf ball may be simply as efficient!

Based on Casturo, rolling your foot over a golf ball positioned on the bottom can considerably cut back the chance of harm. He claims that spending only a few minutes every day on foot rolling actions “can lower your harm danger by as much as 2.4 occasions”. The examine referred to by Casturo to assist this video may be discovered right here.

This video is a superb instance of how a easy hack might help to extend foot power and cut back the chance of harm. Nonetheless, it’s price mentioning that the video failed to explain why the golf ball must be saved within the freezer! However, if you wish to enhance your foot power and/or cut back harm danger, this quick video is beneficial!

From us this week:

>> New course: Testing Battery Strategy
>> New podcast: Creating South Australia’s Finest Health club
>> New infographic: Beetroot Juice Does Not Improve Working Efficiency in Rugby Gamers
>> New article: Coach’s 10 Finest Chilly Plunge Tubs (2024): Transportable, Finances & Extra!

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