This week in the world of sports science, here’s what happened…
- Misconceptions about hamstring injuries
- Do this and instantly improve the accuracy of your drop jump measurement!
- Bulletproof your programming skills with Peter Basil’s robust advice
Misconceptions about hamstring injuries
Irving “Boo” Schexnayder has over 40 years of exceptional coaching and consulting experience, having successfully guided eight World Championship/Olympic medallists. In a recent blog interview, he offered insightful perspectives on common misconceptions regarding hamstring injuries.
Schexnayder highlights that one of the most common misconceptions is the belief that hamstring injuries are primarily caused by hamstring “weakness” or strength deficits. As a result, many coaches and practitioners tend to prescribe hamstring–strengthening exercises. However, he encourages a re-evaluation of this approach, suggesting that exercises like Romanian Deadlifts (RDLs) and Nordics might inadvertently lead to increased fatigue in the hamstrings and elevate the risk of injury.
Schexnayder believes that the effective loading needed to strengthen hamstrings is not typically found in the weight room. He asserts that the hamstrings are built for fast eccentric loading like sprinting and therefore should be trained in that manner. So, he emphasises the importance of teaching proper movement mechanics—focusing on acceleration, maximum velocity, deceleration, and change of direction technique. He also advocates for prioritising hamstring mobility over maximum strength and encourages athletes to engage in sprinting all year round.
What do think? Do you agree with Schexnayder that slow eccentric hamstring loading exercises, such as RDLs and Nordics, may not be as beneficial as we think? Or do you disagree with his perspective? We would love to hear your opinions! For more insight into Schexnayder’s interview, you can find the blog post here. Also, check out our relevant course: Hamstring Rehab.
Do this and instantly improve the accuracy of your drop jump measurement!
Do you use the drop jump test? If so, definitely check out the recent videos on X by Hawkin Dynamics! In these videos, Dr. John McMahon explains how Hawkin Dynamics software uses the “reverse integration” method to give users accurate drop jump data.
The reverse integration method is the gold standard way to measure drop jump performance. It works by calculating force-time data from the end of the jump back to the beginning, instead of from start to finish. This method provides accurate information about velocity, displacement, and power-time curves, as well as precise jump height and drop height data.
To use the reverse integration method, the subject MUST STAND STILL and UPRIGHT on the force plates for at least ONE SECOND after the drop jump. Standing still and upright allows the software to accurately measure the subject’s body weight and set baseline values for velocity and displacement to zero, which are essential to the reverse integration method.
If the subject does not stay still and upright after the jump, the software cannot use the reverse integration method. Instead, the fall-back method will kick in, which estimates drop jump data. However, this estimate is not as accurate as the reverse integration method.
So, if you have Hawkin Dynamics equipment and software and are using the drop jump test, make sure to stand still and upright after completing the drop jump repetition to allow the reverse integration method to work. If you want to learn more about the reverse integration method, check out these informative videos (here and here).
Bulletproof your programming skills with Peter Basil’s robust advice
Pat Basil is a distinguished Strength and Conditioning (S&C) coach who recently shared an informative post on X, to his audience of nearly 50,000 followers! In this post, along with the subsequent thread, Basil addresses common programming errors made by S&C coaches and provides recommendations to help avoid these common programming errors.
Basil identifies several programming errors, including excessive volume, too many exercises, poor exercise selection, lack of clear progressions, improper exercise order, and insufficient understanding of sets and rep ranges.
Concerning training volume, Basil argues that a total of 20 to 25 sets per session is optimal, warning that exceeding 30 sets may negatively impact recovery. He recommends incorporating 6 to 8 exercises per session, categorising them as lower anterior, lower posterior, upper anterior, upper posterior, jump/throw, and core exercises. His exercise selection criteria include the coach’s ability to teach the exercise effectively, the athletes’ capacity to execute it properly, and the feasibility of performing the exercise in the available training environment.
In terms of exercise sequence, he recommends prioritising speed and power work initially, followed by the heaviest main lift, then the next most demanding assistance lift, and concluding with accessory exercises. For sets and repetitions, he follows a general guideline of 1 to 3 sets of 3 to 8 repetitions for main lifts, 2 to 3 sets of 6 to 10 repetitions for main assistance lifts, and 2 to 3 sets of 10 to 20 repetitions for accessory exercises.
If you are an S&C coach or an aspiring one, then checking out Basil’s post is definitely recommended. It will help you avoid common programming errors, and following his advice will help you create robust S&C programs!
From us this week:
>> New course: Ballistic Training
>> New podcast: The Post-Workout Mistake Elite Athletes Never Make
>> New infographic: The Talk Test: An Old School Running Method
>> New article: Hydrotherapy
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