For runners, the quest for speed and efficiency is perpetual. While pounding the pavement and clocking in miles have been staples in every runner's regimen, the role of strength training in enhancing performance has been a topic of debate. Recent studies shed light on the impact of various strength ...
If we again delve into Tim Dorn’s 2012 study on the contribution of various muscles in running, we see the hip flexors (iliopsoas) performing close to 2 x bodyweight of work at slower speeds, but with an increased contribution at faster speeds, to the point where at 9 metres per second, the iliopsoa...
Ever wondered how your calf raise technique can impact different muscles in the calf group? Let's explore the science behind knee-bent vs. knee-straight calf raises! 🦵💡
🔍 Muscle Trio:
The calf muscle group comprises three main players – the medial gastrocnemius, the lateral gastrocnemius, & the so...
🏋️Progressive loading of the Achilles tendon🤸‍♀️
 🎯A neat study has recently been published by Baxter et al, which examined the Achilles tendon load in common exercises & compared them to walking and running.
🔍Our previous post discussed the importance of doing more than just calf raises to prepar...
So we’ve previously discussed that your running technique CAN be changed (here), but the more important question is: SHOULD you change it? So let’s discuss some of the reasons FOR and AGAINST changing running technique.
FOR
Symptom modification
-
There have been multiple studies showing bot...
“The way you run, is the way you run” is a common statement we hear when it comes to running technique, inferring that you can not change the way you run. So can you change how you run?
Running is a complex skill, represented as such in the brain alongside other complex movement skills like swing...
Single-Leg Balance With Head Rotation progresses static single-leg stance by adding horizontal head turns. Direct evidence for this exact MAT test is limited, but related vestibular screening research uses standing balance tasks with yaw head rotations to increase sensory and vestibular challenge. Â ...
"Prone Heel to Butt" is an exercise that involves lying face down (in a prone position) and bringing your heels toward your buttocks. This exercise is often used in physical therapy and fitness training to improve flexibility, strength, and mobility in the lower body, particularly the hamstrings and...
Spine Hell to butt are simple leg exercises that involve extending your leg away from your body, bending your knee, and sliding your heel toward your buttocks. You can do heel slides using a bed, floor, or wall. They’re often recommended after having a knee injury or knee or hip surgery. You can als...
The Shoulder Isometric Endurance Tests at 10% body weight assess the time a client can hold a shoulder position against a load equivalent to 10% of body weight. This is a higher-load endurance option that may be suitable for stronger or athletic clients when the position and load are standardised.
...A team completes a standard Beep Test, but the result does not fully explain how players cope with repeated high-intensity efforts during match play.
The issue is not only continuous aerobic fitness.
It is also the ability to run hard, recover briefly and repeat.
The 30-15 Intermittent Fitness Te...
Spine lateral flexion refers to the bending of the spine sideways, either to the left or right, primarily engaging the muscles along the side of the torso. Performing this movement helps enhance flexibility and strength in the muscles supporting the spine.
Here's how to perform spine lateral flexio...
