This episode discusses key AIS findings regarding the use of Cold Water Immersion (CWI) for athlete recovery, highlighting both potential benefits and important considerations.

Sources

• Water Immersion Overview
• CWI - Is it Worth the Plunge?

CWI may offer slight, short-term recovery benefits following endurance-focused exercise, potentially reducing the time needed for recovery during periods of intensive training. It could also be beneficial after resistance training by reducing the inflammatory response and promoting muscle protein synthesis, although post-exercise nutrition should be considered. CWI may help mitigate muscle damage after high impact activities like plyometrics or hill sprints, particularly with increases in training load or muscle soreness.

During the competitive season, CWI may be used more frequently to prepare for competition, but caution is needed to avoid impacting training adaptations. In the pre-season, CWI can be strategically used to promote recovery and improve the athlete's perception of recovery, though impacts on training adaptation should be considered. Coaches should also consider the schedule of events when using CWI, ensuring it doesn't impact same-day performance, and it might be most useful following competition or a demanding session. Furthermore, CWI can be useful during injury recovery with professional guidance.

Key Messages:

• CWI should NEVER take priority over methods like sleep, nutrition, and hydration, and its timing and protocol (immersion duration and temperature) should be carefully considered.
• It is important to consider environmental conditions, with CWI being beneficial in hot weather, and individual factors such as age, sex, and body composition, along with athlete's feedback and preferences.
• CWI should be used carefully as it can impair muscle protein synthesis and may be harmful for those with peripheral vascular disease, with some athletes being more responsive than others.

If implemented, CWI should be integrated within a periodized plan and coach and athlete should consult with qualified professionals before implementation.

This Episode discusses the relationship between coach-athlete dynamics and burnout in young elite athletes. It examines how appraisals of the coach-athlete relationship correlate with and predict burnout symptoms, both generally and specifically related to sport.

The research highlights the crucial role of the coach-athlete relationship in athletes’ mental well-being.

Our AI hosts then discuss strategies for building and maintaining great relationships with your athletes.

Source

• Coach-Athlete Relationship: and Burnout Symptoms

The study uses longitudinal data from Swiss Olympic Partner Schools to analyse this relationship, also exploring the moderating role of mental toughness. Findings indicate a negative correlation between positive coach-athlete relationships and burnout, but longitudinal prediction was limited due to the stability of burnout symptoms over time. Mental toughness did not moderate the relationship between coach-athlete dynamics and burnout.

This episode discusses the Speed and Agility guide, detailing various speed and plyometric training methods for athletes. It explains the mechanics of plyometrics, emphasising the stretch-shortening cycle and the importance of proper landing techniques to prevent injury, particularly ACL tears in females. The guide also covers speed and agility training, differentiating between various types of speed.

Specific drills are described with illustrations and coaching points.

See the Speed and Agility Guide

• NSCA Speed and Agility

Effective sprint training requires an in-depth understanding of the physiological demands sprinters face as they accelerate and maintain high speeds. This deep dive will explore a study by Dorn, Schache, and Pandy (2012) highlighting the muscular strategy shifts that occur as sprinters increase their running speed. This article explores the findings of their study, discusses the key muscular adaptations, and provides practical implications for coaches working with sprinters and distance runners.

Key Findings
Dorn et al. (2012) revealed that as athletes increase their speed, they shift from relying on the ankle plantarflexors (soleus and gastrocnemius) to the hip muscles for achieving further acceleration. This change occurs around the 7 m/s mark, which is particularly relevant for sprinters who race at speeds consistently above this threshold.

1. Below 7 m/s: The Role of Stride Length
   At lower speeds, up to around 7 m/s, increasing stride length is the primary mechanism for improving running velocity. The soleus and gastrocnemius play a significant role in generating vertical ground reaction forces that propel the body upwards and forwards. This action enhances the time the sprinter spends in the air, contributing to a longer stride.
2. Above 7 m/s: The Shift to Stride Frequency
   As speed increases, ground contact time decreases, limiting the effectiveness of the ankle plantarflexors. The force-velocity relationship of muscles means that at higher velocities, the ability of the soleus and gastrocnemius to generate force diminishes. Beyond 7 m/s, the focus shifts to increasing stride frequency, which is achieved through faster leg swing facilitated by the hip muscles—specifically the iliopsoas, gluteus maximus, and hamstrings.

Source

• Muscular strategy shift in human running: dependence of running speed on hip and ankle muscle performance (Dorn, Schache, and Pandy, 2012)

In this episode our AI hosts provide a comprehensive guide to the 400m hurdles. It's your Introduction to Coaching the 400m Hurdles Masterclass!

We explore the technical and tactical aspects of the event, starting with a breakdown of the requirements for success and drills to help athletes develop them. The episode then details the mechanics of a successful hurdle clearance, emphasising the need for a smooth, efficient sprinting action, both between and over the hurdles.

Finally, the hosts look at the essential elements of coaching the event. Including planning, injury prevention, drill progressions, cueing and more.

Source
Coaching the 400m Hurdles

This episode discusses Athletics Australia's "Strength for Sprinting" guide, exploring the concept of specificity in strength training and highlighting how different training parameters can influence the transfer of gym gains to sprinting performance.

The article examines five key factors: velocity, muscle group, muscle action, direction of force, and joint angle, demonstrating how training must be tailored to these specific aspects to maximise performance improvement. It argues that strength training should mirror the demands of sprinting, emphasising exercises that replicate the high-velocity, multi-joint movements and specific muscle activation patterns required for optimal speed and power.

Source

• Strength for Sprinting - Connecting Gym Gains with Sprinting Performance

Download the full guide with demonstration of the stretches and exercises here

This conversation explores findings published in the journal Advances in Physical Education, examining the importance of hip mobility and flexibility for track and field athletes.

The authors argue that restricted hip range of motion can lead to muscle imbalances and injuries, highlighting the prevalence of injuries in non-contact sports.

The article presents a program of nine mobility exercises and six flexibility exercises, with accompanying images, intended to improve hip range of motion and athletic performance.

This episode discusses a paper by Wolfgang Ritzdorf, Director of the World High Jump Centre in Cologne, Germany, explaining his approach to coaching high jumpers.
He argues that coaches must first establish a technical model for their athletes, then assess whether their personal style hinders or helps them achieve key technical elements. Next, he emphasises the crucial role of reactive strength in determining an athlete's ideal take-off time, which, in turn, informs the technical model selected.

Ritzdorf outlines a four-stage technical preparation programme:
1. Developing general qualities,
2. Developing specific qualities,
3. Developing specific skills, and
4. Technical training.

He concludes that limiting technical training to a maximum of two sessions per week, with a small number of jumps from a short approach, helps to maximise performance and avoid negative changes in the dynamics of the jump.

Source:
Approaches to Technique and Technical Training in the High Jump