This week in the world of sports science, here’s what happened…
- Are hill sprints beneficial for developing acceleration?
- Mike Young’s approach to developing speed
- The injury risk in padel tennis?
Are hill sprints beneficial for developing acceleration?
Recent research has uncovered some fascinating potential benefits of incorporating hill sprints into training for team sport athletes. The research involved 22 sub-elite Gaelic football and hurling players who performed 10-meter sprints on three different surfaces: a flat surface, a 5° incline, and an 8° incline.
While it’s not surprising that uphill sprints resulted in slower times, the researchers found significant changes in kinematics. Specifically, hill sprints led to decreases in step length, step frequency, and step velocity, while increasing ground contact time. These effects became more pronounced with steeper inclines. The kinematic adjustments observed during uphill sprinting appear to optimise force production during ground contact, suggesting that this type of training can enhance acceleration by promoting greater force generation.
So, if you’re looking to improve acceleration in team sport athletes and have access to a hill nearby, incorporating hill sprints could be an effective and free option to boost their acceleration!
Mike Young’s approach to developing speed
Recently, world-renowned Mike Young shared a concise Instagram reel packed with valuable insights on sprint training. He begins by emphasising a critical point: if you’re sprinting at an intensity below 95% of your maximum, you’re not really sprinting—you’re just running fast! From there, Young argues that consistent sprint exposure is essential for protecting athletes from injuries, noting that submaximal running is less effective for boosting speed or preventing injuries compared to true sprinting.
He recommends that athletes incorporate maximal effort sprints into their regular training regimen, while carefully monitoring the overall volume. Young suggests that speed sessions should total between 200 and 250 meters of sprinting, divided into multiple reps ranging from 15 to 40 meters each. For team sport athletes, he typically allows at least a minute and a half of recovery time between sprints, while track and field athletes should get double that rest.
Young insists that without adequate recovery time, it’s not genuine speed development. So, if you aim to enhance your athletes’ speed, take Young’s advice on board: prioritise regular sprinting, aim for at least 95% maximal intensity, track volume, and ensure proper rest between efforts!
If you are interested in developing speed, check out our courses, Speed Development, Speed Training, and Exercise Classification for Speed Development.
The injury risk in padel tennis?
Padel tennis has surged in popularity in recent years, being promoted as a safe and inclusive sport suitable for all ages and fitness levels. However, a recent study has revealed that, like many other sports, padel tennis carries certain injury risks.
The study examined 234 players and discovered an injury rate of 4.03 per 1,000 hours of play. The most frequently injured areas were the lower leg, ankle, and foot, with injuries primarily occurring close to the wall or net. Notably, professional padel players were significantly more susceptible to injuries, and those lacking prior experience in other rebound sports faced a higher risk of elbow injuries.
While padel tennis can be a fun and healthy way to stay active, this study underscores the importance of incorporating strength and conditioning training to minimise injury risks, especially at the professional level.
From us this week:
>> New course: Fundamental Movements in Youth
>> New podcast: Training for the Unknown: Olympic BMX Freestyle with Brian Roy
>> New infographic: Massage Guns
>> New article: Hydrotherapy
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