Foam rolling may help reduce delayed-onset muscle soreness (DOMS) and enhance recovery of athletic performance after intense exercise. The study examined the effects of foam rolling on pressure-pain threshold, sprint speed, power, change-of-direction speed, and strength-endurance in 8 men after a back squat protocol designed to induce DOMS. Participants either did not foam roll or foam rolled major muscle groups immediately and 24 and 48 hours post-exercise. Foam rolling substantially reduced quadriceps muscle tenderness and largely improved sprint speed, power, and strength-endurance in the days following exercise compared to not foam rolling.
F
oam rollers and massage sticks have increased in popularity
in the fitness industry and are often recommended by
strength and conditioning professionals (5,6,10). There is
evidence that shows positive effects of foam rolling on range of
motion (ROM), recovery, and performance (8,9,10,14). Despite its
effectiveness, the mechanisms as to how foam rolling works are
not fully understood. However, it is likely that acute responses in
foam rolling are similar to those elicited by manual therapy, which
are thought to be neurophysiological in origin .
Is self myofascial release an effective preexercise and recovery strategy?Fernando Farias
Sports participation in youth is on the rise (35). In addi-
tion, paradigms in preventive health care are shifting focus
to the benefits of exercise in the aging population, leading
to exercise prescriptions for a previously sedentary group
(14,23,36). As more individuals become active, the number
of exercise-related injuries and conditions such as delayed-
onset muscle soreness (DOMS) is likely increasing (10).
DOMS can limit physical activity or result in pain that de-
ters individuals from continuing their exercise regimen (10).
Whether the athlete is young or old, novice or elite, regular
and/or strenuous exercise can result in DOMS and forma-
tion of fibrous tissue adhesions, leading to decreased range
of motion (ROM) (4,10,15).
STRETCHING IS A COMMONLY
PRESCRIBED EXERCISE ACTIVITY
THAT HAS BEEN APPLIED TO
WARM-UP, INCREASING RANGE OF
MOTION (ROM), AND RECOVERY
FROM TRAINING. THE PRACTI-
TIONER SHOULD UNDERSTAND
THE EFFECTS OF STRETCHING
EXERCISE AND THE INHERENT DIF-
FERENCES BETWEEN TYPES OF
STRETCHING EXERCISES AND
ACTIVITIES DESIGNED TO
ENHANCE "LOOSENESS" AND
FREEDOM OF MOTION. STRETCH-
ING TO ENHANCE ROM MAY BE
CONTRAINDICATED WHEN
APPLIED TO RECOVERY ACTIVITIES.
STRETCHING FOR RECOVERY
SHOULD BE PAIN-FREE MOTION
WITHIN THE CONSTRAINTS OF
MAXIMUM ROM OF A JOINT.
The use of stretching in the training programs of recrea-
tional and competitive athletes has been historically common-
place. The role of stretching in enhancing athletic performance
has been debated (49). The purpose of this review was to
examine the literature regarding the effect of stretching on
performance, without regard to any of the other purported
effects of stretching, including improvements in joint range
of motion, muscle length, or recovery from or susceptibility
to injury.
Does static stretching reduce maximal muscle performance?Fernando Farias
Kay and Blazevich systemati-
cally examined research that showed
the effects of static stretching on mus-
cle strength and other performance
measures by separating the studies into
total stretch durations of ,30 seconds,
30 to 45 seconds, 1 to 2 minutes, or
.2 minutes. Some practical and tech-
nical considerations may be helpful in
considering their conclusion that static
stretching only impairs muscle function
with longer stretches.
The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review
Is Postexercise muscle soreness a valid indicator of muscular adaptations?Fernando Farias
DELAYED ONSET MUSCLE SORE- NESS (DOMS) IS A COMMON SIDE EFFECT OF PHYSICAL ACTIVITY, PARTICULARLY OF A VIGOROUS NATURE. MANY EXERCISERS WHO REGULARLY PERFORM RESISTANCE TRAINING CONSIDER DOMS TO BE ONE OF THE BEST INDICATORS OF TRAINING EFFECTIVENESS, WITH SOME RELYING UPON THIS SOURCE AS A PRIMARY GAUGE. THIS ARTICLE DISCUSSES THE RELEVANCE OF USING DOMS TO ASSESS WORKOUT QUALITY.
Mechanics of the human hamstring muscles during sprintingFernando Farias
As peak musculotendon
force and strain for BF
LH
, ST, and SM occurred around the same time during terminal swing, it is suggested that this period in the
stride cycle may be when the biarticular hamstrings are at greatest injury risk. On this basis, hamstring injury prevention or rehabilitation
programs should preferentially target strengthening exercises that involve eccentric contractions performed with high loads at longer
musculotendon lengths.
F
oam rollers and massage sticks have increased in popularity
in the fitness industry and are often recommended by
strength and conditioning professionals (5,6,10). There is
evidence that shows positive effects of foam rolling on range of
motion (ROM), recovery, and performance (8,9,10,14). Despite its
effectiveness, the mechanisms as to how foam rolling works are
not fully understood. However, it is likely that acute responses in
foam rolling are similar to those elicited by manual therapy, which
are thought to be neurophysiological in origin .
Is self myofascial release an effective preexercise and recovery strategy?Fernando Farias
Sports participation in youth is on the rise (35). In addi-
tion, paradigms in preventive health care are shifting focus
to the benefits of exercise in the aging population, leading
to exercise prescriptions for a previously sedentary group
(14,23,36). As more individuals become active, the number
of exercise-related injuries and conditions such as delayed-
onset muscle soreness (DOMS) is likely increasing (10).
DOMS can limit physical activity or result in pain that de-
ters individuals from continuing their exercise regimen (10).
Whether the athlete is young or old, novice or elite, regular
and/or strenuous exercise can result in DOMS and forma-
tion of fibrous tissue adhesions, leading to decreased range
of motion (ROM) (4,10,15).
STRETCHING IS A COMMONLY
PRESCRIBED EXERCISE ACTIVITY
THAT HAS BEEN APPLIED TO
WARM-UP, INCREASING RANGE OF
MOTION (ROM), AND RECOVERY
FROM TRAINING. THE PRACTI-
TIONER SHOULD UNDERSTAND
THE EFFECTS OF STRETCHING
EXERCISE AND THE INHERENT DIF-
FERENCES BETWEEN TYPES OF
STRETCHING EXERCISES AND
ACTIVITIES DESIGNED TO
ENHANCE "LOOSENESS" AND
FREEDOM OF MOTION. STRETCH-
ING TO ENHANCE ROM MAY BE
CONTRAINDICATED WHEN
APPLIED TO RECOVERY ACTIVITIES.
STRETCHING FOR RECOVERY
SHOULD BE PAIN-FREE MOTION
WITHIN THE CONSTRAINTS OF
MAXIMUM ROM OF A JOINT.
The use of stretching in the training programs of recrea-
tional and competitive athletes has been historically common-
place. The role of stretching in enhancing athletic performance
has been debated (49). The purpose of this review was to
examine the literature regarding the effect of stretching on
performance, without regard to any of the other purported
effects of stretching, including improvements in joint range
of motion, muscle length, or recovery from or susceptibility
to injury.
Does static stretching reduce maximal muscle performance?Fernando Farias
Kay and Blazevich systemati-
cally examined research that showed
the effects of static stretching on mus-
cle strength and other performance
measures by separating the studies into
total stretch durations of ,30 seconds,
30 to 45 seconds, 1 to 2 minutes, or
.2 minutes. Some practical and tech-
nical considerations may be helpful in
considering their conclusion that static
stretching only impairs muscle function
with longer stretches.
The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review
Is Postexercise muscle soreness a valid indicator of muscular adaptations?Fernando Farias
DELAYED ONSET MUSCLE SORE- NESS (DOMS) IS A COMMON SIDE EFFECT OF PHYSICAL ACTIVITY, PARTICULARLY OF A VIGOROUS NATURE. MANY EXERCISERS WHO REGULARLY PERFORM RESISTANCE TRAINING CONSIDER DOMS TO BE ONE OF THE BEST INDICATORS OF TRAINING EFFECTIVENESS, WITH SOME RELYING UPON THIS SOURCE AS A PRIMARY GAUGE. THIS ARTICLE DISCUSSES THE RELEVANCE OF USING DOMS TO ASSESS WORKOUT QUALITY.
Mechanics of the human hamstring muscles during sprintingFernando Farias
As peak musculotendon
force and strain for BF
LH
, ST, and SM occurred around the same time during terminal swing, it is suggested that this period in the
stride cycle may be when the biarticular hamstrings are at greatest injury risk. On this basis, hamstring injury prevention or rehabilitation
programs should preferentially target strengthening exercises that involve eccentric contractions performed with high loads at longer
musculotendon lengths.
Melhorar ou até mesmo manter o desempenho atlético em jogadores de esportes de equipe competitivos durante o longo período da temporada é um dos maiores desafios para qualquer treinador comprometido. Tempo muito limitado está disponível entre as partidas semanais para introduzir sessões intensivas de treinamento de força e poder, com uma freqüência normal de 1-2 unidades por semana. Este fato estimula a busca de métodos de treinamento mais eficientes capazes de melhorar uma ampla variedade de habilidades funcionais, evitando ao mesmo tempo os efeitos de fadiga.
Muscular strength, functional performances and injury risk in professional an...Fernando Farias
Muscle strength and anaerobic power of the lower extre-
mities are neuromuscular variables that influence perfor-
mance in many sports activities, including soccer. Despite
frequent contradictions in the literature, it may be assumed
that muscle strength and balance play a key role in targeted
acute muscle injuries. The purpose of the present study was
to provide and compare pre-season muscular strength and
power profiles in professional and junior elite soccer players
throughout the developmental years of 15–21.
Acute effect of different combined stretching methodsFernando Farias
The purpose of this study was to investigate the acute effect of different stretching methods, during a warm-up,
on the acceleration and speed of soccer players. The acceleration performance of 20 collegiate soccer players (body height:
177.25 ± 5.31 cm; body mass: 65.10 ± 5.62 kg; age: 16.85 ± 0.87 years; BMI: 20.70 ± 5.54; experience: 8.46 ± 1.49
years) was evaluated after different warm-up procedures, using 10 and 20 m tests. Subjects performed five types of a
warm-up: static, dynamic, combined static + dynamic, combined dynamic + static, and no-stretching. Subjects were
divided into five groups. Each group performed five different warm-up protocols in five non-consecutive days. The
warm-up protocol used for each group was randomly assigned. The protocols consisted of 4 min jogging, a 1 min
stretching program (except for the no-stretching protocol), and 2 min rest periods, followed by the 10 and 20 m sprint
test, on the same day. The current findings showed significant differences in the 10 and 20 m tests after dynamic
stretching compared with static, combined, and no-stretching protocols. There were also significant differences between
the combined stretching compared with static and no-stretching protocols. We concluded that soccer players performed
better with respect to acceleration and speed, after dynamic and combined stretching, as they were able to produce more
force for a faster execution.
Methods of developing power to improve acceleration for the non track athleteFernando Farias
IN MOST TEAM-BASED SPORTS
ATHLETES MUST BE ABLE TO
GENERATE EXPLOSIVE MUSCULAR
FORCES TO ACCELERATE,
CHANGE DIRECTIONS, AND THEN
RE-ACCELERATE OVER RELA-
TIVELY SHORT DISTANCES.
THEREFORE, TO BE SUCCESSFUL,
ACCELERATION RATHER THAN
MAXIMAL VELOCITY IS LIKELY A
GREATER PREDICTOR OF SUC-
CESS IN THESE SPORTS. THIS
ARTICLE WILL EXPLORE SOME OF
THE TECHNIQUES COMMONLY
USED TO IMPROVE AN ATHLETE’S
ABILITY TO ACCELERATE BY
IMPROVING FORCE, VELOCITY,
AND THE COMBINATION OF THESE
2 ELEMENTS.
The effect of instability training on knee joint proprioception and core stre...Fernando Farias
A general 10-week IT program utilizing Swiss balls and body mass as a resistance proved effective for improving knee proprioception as well as trunk flexion and extension strength in previously inactive individuals. The present study demonstrates that the use of body weight as a resis- tance under unstable conditions can provide significant improvements in knee proprioception (for as long as 9 months after training) and trunk strength for the untrained population that should contribute to general health and functionality.
O
vertraining remains one the most controversial topics
within the field of strength and conditioning, as it accounts
for increased fatigue and can result in performance
impairment. One of the many topics that persists among strength
and conditioning professionals is the topic of overtraining. A
common question that is asked is how does overtraining differ
from overreaching? Additionally, some may even question the
very existence of overtraining. Although the prevalence of
overtraining varies considerably among a variety of sports,
the overall occurrence of actual overtraining seen in normal
day-to-day resistance trained individuals is very low (11,17,22).
The purpose of this article is to address the implications of
overtraining and overreaching, the recovery process, signs
and symptoms of overtraining, how resistance training and
supplementation can affect these outcomes, and future directions
within the topic of overtraining.
This document discusses a study investigating the relationship between single arm push-ups and punching impact. It provides background on how single arm push-ups can strengthen the core and upper body muscles important for punching. The literature review discusses how strength, plyometrics, and core training can influence punching ability. The purpose of the study is stated as investigating the relationship between the number of single arm push-ups performed and punching impact.
Efeito do Alongamento Estático Agudo no Máximo Desempenho MuscularFernando Farias
This systematic review examined 106 studies on the effect of acute static stretching on maximal muscle performance. The main findings were:
1) Stretch durations of 30 seconds or less had no detrimental effect on performance, with a pooled estimate of a 1.1% reduction.
2) Stretch durations of 30-45 seconds also showed no significant performance effects, with a pooled estimate of a 1.9% reduction.
3) There was strong evidence that stretch durations of 60 seconds or more were likely to significantly reduce performance, in a sigmoidal dose-response relationship between stretch duration and performance decrements.
4) Performance task, contraction mode, or muscle group did not influence the dose-response relationship between
Training the vertical jump to head the ball in soccer Fernando Farias
IN MODERN SOCCER, HEADING
THE BALL IS BOTH AN OFFENSIVE
TOOL USED TO SCORE GOALS
AND A DEFENSIVE MEASURE
AGAINST OPPOSING TEAMS. PRO-
FICIENCY IN HEADING THE BALL
REQUIRES PROPER TECHNIQUE IN
CONJUNCTION WITH AN EFFEC-
TIVE VERTICAL JUMP. THE AIM OF
THIS ARTICLE IS TO ADDRESS THE
FACTORS INVOLVED IN VERTICAL
JUMP PERFORMANCE AND HOW
THEY RELATE SPECIFICALLY TO
HEADING THE BALL
Anterior Cruciate Ligament Injury: Identification of Risk Factors and Prevent...Fernando Farias
Injury to the anterior cruciate ligament (ACL) is common and affects
young individuals, particularly girls, who are active in sports that involve
jumping, pivoting, as well as change of direction. ACL injury is associ-
ated with potential long-term complications including reduction in ac-
tivity levels and osteoarthritis. Multiple intrinsic and extrinsic risk factors
have been identified, which include anatomic variations, neuromuscular
deficits, biomechanical abnormalities, playing environment, and hormonal
status. Multicomponent prevention programs have been shown to be ef-
fective in reducing the incidence of this injury in both girls and boys. Pro-
grams should include a combination of strengthening, stretching, aerobic
conditioning, plyometrics, proprioceptive and balance training, as well as
education and feedback regarding body mechanics and proper landing
pattern. Preventive programs should be implemented at least 6 wk prior to
competition, followed by a maintenance program during the season.
The importance of a sport specific stimulus for training agilityFernando Farias
The document discusses the importance of including a sport-specific stimulus when training agility. Research shows that better athletes can distinguish opponents' movements quicker than lower-level athletes, but not a generic stimulus like a flashing light. Therefore, agility training should include reacting to other players' movements through drills like evasion drills or small-sided games to develop perception and decision-making skills. These types of drills are more effective for agility development than exercises using generic stimuli or pre-planned changes of direction.
This document provides a position stand on the use of instability training for core musculature. It defines the core as the axial skeleton and attached soft tissues. Core stability relies on appropriate muscle activation and intra-abdominal pressure, with abdominal bracing shown to be more effective than hollowing. While instability training can increase muscle activation, it can decrease force, power, velocity and range of motion. The position is that instability training has a role within periodized programs for variety, rehabilitation, and non-athletes but is not recommended as the primary training mode for athletes due to its negative effects on performance factors.
Does strength training change your movement patterns?Fernando Farias
Most of us in this industry believe that good movement patterns make someone
a better athlete, as well making them less likely to get injured. Unsurprisingly,
therefore, a lot of programs have been put together to help you improve your
movement patterns.
Postexercise Cold Water Immersion Benefits Are Not Greater than the Placebo E...Fernando Farias
A CWI placebo is also as effective as
CWI itself in the recovery of muscle strength over 48 h.
This can likely be attributed to improved subjective ratings
of pain and readiness for exercise, suggesting that the hy-
pothesized physiological benefits surrounding CWI may
be at least partly placebo related.
Dumbbell exercises for football training programsFernando Farias
T
his article was written in part because of a member of the
National Strength and Conditioning Association (NSCA)
requested an article on the use of dumbbell exercises in
the training programs for football athletes. As a strength and
conditioning coach who has been using dumbbells for football
training programs since my time as a graduate assistant strength
and conditioning coach at Fresno State University in the early
1990s, I believe I am in a knowledgeable position to respond to
this request. During my three years as a graduate assistant and
my 12 years at the United States Air Force Academy, I continued
to use dumbbell training. That emphasis on dumbbell training
has continued during my six years as the Head Strength and
Conditioning Coach at Colorado State University-Pueblo (CSU-
Pueblo), which recently won the 2014 National Collegiate Athletic
Association (NCAA) Division II Football National Championship.
EFFECTS OF STRENGTH TRAINING ON SQUAT AND SPRINT PERFORMANCE IN SOCCER PLAYERSFernando Farias
We have demonstrated that a simple in-season strength training program resulted in an improvement in maximal back squat performance, which was reflected in improve- ments in short sprint performance, as identified by a decrease in sprint time over 5, 10, and 20 m, in professional soccer players, in line with the hypotheses. Furthermore, the changes in relative 1RM squat strength demonstrate strong associations with the changes in 5 (r = 0.62), 10 (r = 0.78), and 20-m (r = 0.60) sprint performances.
Sprint running acceleration is a key feature of physical performance in team sports, and recent
literature shows that the ability to generate large magnitudes of horizontal ground reaction force
and mechanical effectiveness of force application are paramount. We tested the hypothesis that
very-heavy loaded sled sprint training would induce an improvement in horizontal force
production, via an increased effectiveness of application. Training-induced changes in sprint
performance and mechanical outputs were computed using a field method based on velocity-
time data, before and after an 8-week protocol (16 sessions of 10x20-m sprints). 16 male
amateur soccer players were assigned to either a very-heavy sled (80% body-mass sled load)
or a control group (unresisted sprints). The main outcome of this pilot study is that very-heavy
sled resisted sprint training, using much greater loads than traditionally recommended, clearly
increased maximal horizontal force production compared to standard unloaded sprint training
(effect size of 0.80 vs 0.20 for controls, unclear between-group difference) and mechanical
effectiveness (i.e. more horizontally applied force; effect size of 0.95 vs -0.11, moderate
between-group difference)
Epidemiological studies have consistently shown hamstring
strain injuries (HSIs) to have a high prevalence rate in many
sports, such as sprinting (11%; Lysholm & Wiklander, 1987),
Australian Rules Football (16–23%; Orchard, 2001; Orchard,
Marsden, Lord, & Garlick, 1997) and football (12–14%:
Ekstrand, Hagglund, & Walden, 2011; Hawkins, Hulse,
Wilkinson, Hodson, & Gibson, 2001). The epidemiology and
aetiology of HSI in football has received extensive attention in
the scientific literature (Ekstrand et al., 2011; Woods et al., 2004),
given the economic burden associated with professional
players missing training and competitive fixtures (Woods,
Hawkins, Hulse, & Hodson, 2002). b
Effects of Velocity Loss During Resistance Training on Performance in Profess...Fernando Farias
To analyze the effects of two resistance training (RT) programs that used the same relative loading but different repetition volume, using the velocity loss during the set as the independent variable: 15% (VL15) vs. 30% (VL30). Methods: Sixteen professional soccer players with RT experience (age 23.8 ± 3.5 years, body mass 75.5 ± 8.6 kg) were randomly assigned to two groups: VL15 (n = 8) or VL30 (n = 8) that followed a 6-week (18 sessions) velocity-based squat training program. Repetition velocity was monitored in all sessions. Assessments performed before (Pre) and after training (Post) included: estimated one- repetition maximum (1RM) and change in average mean propulsive velocity (AMPV) against absolute loads common to Pre and Post tests; countermovement jump (CMJ); 30-m sprint (T30); and Yo-yo intermittent recovery test (YYIRT).
This document discusses training principles for developing power in athletes. It defines power as the rate of doing work, which is calculated by multiplying force by velocity. There are three key factors that influence power output: maximal strength, rate of force development, and the ability to generate force at high velocities. Stronger athletes are typically able to express higher power outputs. A minimum back squat strength of 2 times body weight is recommended before specialized power training. Both heavy strength training and explosive exercises can improve rate of force development, but heavy training is better for increasing maximal strength while explosive exercises may optimize rate of force development in stronger athletes. A mixed training approach is often best for maximizing power development.
A literatura atual que mede os efeitos de SMR ainda está emergindo. Os resultados desta análise sugerem que o rolamento de espuma e a massagem com rolo podem ser intervenções eficazes para melhorar a ROM conjunta e o desempenho muscular pré e pós-exercício. No entanto, devido à heterogeneidade dos métodos entre os estudos, atualmente não há consenso sobre o ótimo programa SMR.
Evidências científicas sobre o gol do futebolFernando Farias
O objetivo do estudo foi determinar as
evidências científicas sobre o gol do futebol. A
revisão sistemática utilizou metodologia
proposta pelo PRISMA. Os estudos foram
identificados em bases eletrônicas. Os
resultados foram os seguintes: mais gols
ocorreram durante 76 a 90 minutos do 2º
tempo e as equipes que praticaram gols antes
de 15 minutos geralmente venceram. A região
do campo que os jogadores de futebol
praticaram mais gols foi dentro da área. Em
conclusão, estudo sobre os gols é importante
para o técnico prescrever e orientar os atletas.
Melhorar ou até mesmo manter o desempenho atlético em jogadores de esportes de equipe competitivos durante o longo período da temporada é um dos maiores desafios para qualquer treinador comprometido. Tempo muito limitado está disponível entre as partidas semanais para introduzir sessões intensivas de treinamento de força e poder, com uma freqüência normal de 1-2 unidades por semana. Este fato estimula a busca de métodos de treinamento mais eficientes capazes de melhorar uma ampla variedade de habilidades funcionais, evitando ao mesmo tempo os efeitos de fadiga.
Muscular strength, functional performances and injury risk in professional an...Fernando Farias
Muscle strength and anaerobic power of the lower extre-
mities are neuromuscular variables that influence perfor-
mance in many sports activities, including soccer. Despite
frequent contradictions in the literature, it may be assumed
that muscle strength and balance play a key role in targeted
acute muscle injuries. The purpose of the present study was
to provide and compare pre-season muscular strength and
power profiles in professional and junior elite soccer players
throughout the developmental years of 15–21.
Acute effect of different combined stretching methodsFernando Farias
The purpose of this study was to investigate the acute effect of different stretching methods, during a warm-up,
on the acceleration and speed of soccer players. The acceleration performance of 20 collegiate soccer players (body height:
177.25 ± 5.31 cm; body mass: 65.10 ± 5.62 kg; age: 16.85 ± 0.87 years; BMI: 20.70 ± 5.54; experience: 8.46 ± 1.49
years) was evaluated after different warm-up procedures, using 10 and 20 m tests. Subjects performed five types of a
warm-up: static, dynamic, combined static + dynamic, combined dynamic + static, and no-stretching. Subjects were
divided into five groups. Each group performed five different warm-up protocols in five non-consecutive days. The
warm-up protocol used for each group was randomly assigned. The protocols consisted of 4 min jogging, a 1 min
stretching program (except for the no-stretching protocol), and 2 min rest periods, followed by the 10 and 20 m sprint
test, on the same day. The current findings showed significant differences in the 10 and 20 m tests after dynamic
stretching compared with static, combined, and no-stretching protocols. There were also significant differences between
the combined stretching compared with static and no-stretching protocols. We concluded that soccer players performed
better with respect to acceleration and speed, after dynamic and combined stretching, as they were able to produce more
force for a faster execution.
Methods of developing power to improve acceleration for the non track athleteFernando Farias
IN MOST TEAM-BASED SPORTS
ATHLETES MUST BE ABLE TO
GENERATE EXPLOSIVE MUSCULAR
FORCES TO ACCELERATE,
CHANGE DIRECTIONS, AND THEN
RE-ACCELERATE OVER RELA-
TIVELY SHORT DISTANCES.
THEREFORE, TO BE SUCCESSFUL,
ACCELERATION RATHER THAN
MAXIMAL VELOCITY IS LIKELY A
GREATER PREDICTOR OF SUC-
CESS IN THESE SPORTS. THIS
ARTICLE WILL EXPLORE SOME OF
THE TECHNIQUES COMMONLY
USED TO IMPROVE AN ATHLETE’S
ABILITY TO ACCELERATE BY
IMPROVING FORCE, VELOCITY,
AND THE COMBINATION OF THESE
2 ELEMENTS.
The effect of instability training on knee joint proprioception and core stre...Fernando Farias
A general 10-week IT program utilizing Swiss balls and body mass as a resistance proved effective for improving knee proprioception as well as trunk flexion and extension strength in previously inactive individuals. The present study demonstrates that the use of body weight as a resis- tance under unstable conditions can provide significant improvements in knee proprioception (for as long as 9 months after training) and trunk strength for the untrained population that should contribute to general health and functionality.
O
vertraining remains one the most controversial topics
within the field of strength and conditioning, as it accounts
for increased fatigue and can result in performance
impairment. One of the many topics that persists among strength
and conditioning professionals is the topic of overtraining. A
common question that is asked is how does overtraining differ
from overreaching? Additionally, some may even question the
very existence of overtraining. Although the prevalence of
overtraining varies considerably among a variety of sports,
the overall occurrence of actual overtraining seen in normal
day-to-day resistance trained individuals is very low (11,17,22).
The purpose of this article is to address the implications of
overtraining and overreaching, the recovery process, signs
and symptoms of overtraining, how resistance training and
supplementation can affect these outcomes, and future directions
within the topic of overtraining.
This document discusses a study investigating the relationship between single arm push-ups and punching impact. It provides background on how single arm push-ups can strengthen the core and upper body muscles important for punching. The literature review discusses how strength, plyometrics, and core training can influence punching ability. The purpose of the study is stated as investigating the relationship between the number of single arm push-ups performed and punching impact.
Efeito do Alongamento Estático Agudo no Máximo Desempenho MuscularFernando Farias
This systematic review examined 106 studies on the effect of acute static stretching on maximal muscle performance. The main findings were:
1) Stretch durations of 30 seconds or less had no detrimental effect on performance, with a pooled estimate of a 1.1% reduction.
2) Stretch durations of 30-45 seconds also showed no significant performance effects, with a pooled estimate of a 1.9% reduction.
3) There was strong evidence that stretch durations of 60 seconds or more were likely to significantly reduce performance, in a sigmoidal dose-response relationship between stretch duration and performance decrements.
4) Performance task, contraction mode, or muscle group did not influence the dose-response relationship between
Training the vertical jump to head the ball in soccer Fernando Farias
IN MODERN SOCCER, HEADING
THE BALL IS BOTH AN OFFENSIVE
TOOL USED TO SCORE GOALS
AND A DEFENSIVE MEASURE
AGAINST OPPOSING TEAMS. PRO-
FICIENCY IN HEADING THE BALL
REQUIRES PROPER TECHNIQUE IN
CONJUNCTION WITH AN EFFEC-
TIVE VERTICAL JUMP. THE AIM OF
THIS ARTICLE IS TO ADDRESS THE
FACTORS INVOLVED IN VERTICAL
JUMP PERFORMANCE AND HOW
THEY RELATE SPECIFICALLY TO
HEADING THE BALL
Anterior Cruciate Ligament Injury: Identification of Risk Factors and Prevent...Fernando Farias
Injury to the anterior cruciate ligament (ACL) is common and affects
young individuals, particularly girls, who are active in sports that involve
jumping, pivoting, as well as change of direction. ACL injury is associ-
ated with potential long-term complications including reduction in ac-
tivity levels and osteoarthritis. Multiple intrinsic and extrinsic risk factors
have been identified, which include anatomic variations, neuromuscular
deficits, biomechanical abnormalities, playing environment, and hormonal
status. Multicomponent prevention programs have been shown to be ef-
fective in reducing the incidence of this injury in both girls and boys. Pro-
grams should include a combination of strengthening, stretching, aerobic
conditioning, plyometrics, proprioceptive and balance training, as well as
education and feedback regarding body mechanics and proper landing
pattern. Preventive programs should be implemented at least 6 wk prior to
competition, followed by a maintenance program during the season.
The importance of a sport specific stimulus for training agilityFernando Farias
The document discusses the importance of including a sport-specific stimulus when training agility. Research shows that better athletes can distinguish opponents' movements quicker than lower-level athletes, but not a generic stimulus like a flashing light. Therefore, agility training should include reacting to other players' movements through drills like evasion drills or small-sided games to develop perception and decision-making skills. These types of drills are more effective for agility development than exercises using generic stimuli or pre-planned changes of direction.
This document provides a position stand on the use of instability training for core musculature. It defines the core as the axial skeleton and attached soft tissues. Core stability relies on appropriate muscle activation and intra-abdominal pressure, with abdominal bracing shown to be more effective than hollowing. While instability training can increase muscle activation, it can decrease force, power, velocity and range of motion. The position is that instability training has a role within periodized programs for variety, rehabilitation, and non-athletes but is not recommended as the primary training mode for athletes due to its negative effects on performance factors.
Does strength training change your movement patterns?Fernando Farias
Most of us in this industry believe that good movement patterns make someone
a better athlete, as well making them less likely to get injured. Unsurprisingly,
therefore, a lot of programs have been put together to help you improve your
movement patterns.
Postexercise Cold Water Immersion Benefits Are Not Greater than the Placebo E...Fernando Farias
A CWI placebo is also as effective as
CWI itself in the recovery of muscle strength over 48 h.
This can likely be attributed to improved subjective ratings
of pain and readiness for exercise, suggesting that the hy-
pothesized physiological benefits surrounding CWI may
be at least partly placebo related.
Dumbbell exercises for football training programsFernando Farias
T
his article was written in part because of a member of the
National Strength and Conditioning Association (NSCA)
requested an article on the use of dumbbell exercises in
the training programs for football athletes. As a strength and
conditioning coach who has been using dumbbells for football
training programs since my time as a graduate assistant strength
and conditioning coach at Fresno State University in the early
1990s, I believe I am in a knowledgeable position to respond to
this request. During my three years as a graduate assistant and
my 12 years at the United States Air Force Academy, I continued
to use dumbbell training. That emphasis on dumbbell training
has continued during my six years as the Head Strength and
Conditioning Coach at Colorado State University-Pueblo (CSU-
Pueblo), which recently won the 2014 National Collegiate Athletic
Association (NCAA) Division II Football National Championship.
EFFECTS OF STRENGTH TRAINING ON SQUAT AND SPRINT PERFORMANCE IN SOCCER PLAYERSFernando Farias
We have demonstrated that a simple in-season strength training program resulted in an improvement in maximal back squat performance, which was reflected in improve- ments in short sprint performance, as identified by a decrease in sprint time over 5, 10, and 20 m, in professional soccer players, in line with the hypotheses. Furthermore, the changes in relative 1RM squat strength demonstrate strong associations with the changes in 5 (r = 0.62), 10 (r = 0.78), and 20-m (r = 0.60) sprint performances.
Sprint running acceleration is a key feature of physical performance in team sports, and recent
literature shows that the ability to generate large magnitudes of horizontal ground reaction force
and mechanical effectiveness of force application are paramount. We tested the hypothesis that
very-heavy loaded sled sprint training would induce an improvement in horizontal force
production, via an increased effectiveness of application. Training-induced changes in sprint
performance and mechanical outputs were computed using a field method based on velocity-
time data, before and after an 8-week protocol (16 sessions of 10x20-m sprints). 16 male
amateur soccer players were assigned to either a very-heavy sled (80% body-mass sled load)
or a control group (unresisted sprints). The main outcome of this pilot study is that very-heavy
sled resisted sprint training, using much greater loads than traditionally recommended, clearly
increased maximal horizontal force production compared to standard unloaded sprint training
(effect size of 0.80 vs 0.20 for controls, unclear between-group difference) and mechanical
effectiveness (i.e. more horizontally applied force; effect size of 0.95 vs -0.11, moderate
between-group difference)
Epidemiological studies have consistently shown hamstring
strain injuries (HSIs) to have a high prevalence rate in many
sports, such as sprinting (11%; Lysholm & Wiklander, 1987),
Australian Rules Football (16–23%; Orchard, 2001; Orchard,
Marsden, Lord, & Garlick, 1997) and football (12–14%:
Ekstrand, Hagglund, & Walden, 2011; Hawkins, Hulse,
Wilkinson, Hodson, & Gibson, 2001). The epidemiology and
aetiology of HSI in football has received extensive attention in
the scientific literature (Ekstrand et al., 2011; Woods et al., 2004),
given the economic burden associated with professional
players missing training and competitive fixtures (Woods,
Hawkins, Hulse, & Hodson, 2002). b
Effects of Velocity Loss During Resistance Training on Performance in Profess...Fernando Farias
To analyze the effects of two resistance training (RT) programs that used the same relative loading but different repetition volume, using the velocity loss during the set as the independent variable: 15% (VL15) vs. 30% (VL30). Methods: Sixteen professional soccer players with RT experience (age 23.8 ± 3.5 years, body mass 75.5 ± 8.6 kg) were randomly assigned to two groups: VL15 (n = 8) or VL30 (n = 8) that followed a 6-week (18 sessions) velocity-based squat training program. Repetition velocity was monitored in all sessions. Assessments performed before (Pre) and after training (Post) included: estimated one- repetition maximum (1RM) and change in average mean propulsive velocity (AMPV) against absolute loads common to Pre and Post tests; countermovement jump (CMJ); 30-m sprint (T30); and Yo-yo intermittent recovery test (YYIRT).
This document discusses training principles for developing power in athletes. It defines power as the rate of doing work, which is calculated by multiplying force by velocity. There are three key factors that influence power output: maximal strength, rate of force development, and the ability to generate force at high velocities. Stronger athletes are typically able to express higher power outputs. A minimum back squat strength of 2 times body weight is recommended before specialized power training. Both heavy strength training and explosive exercises can improve rate of force development, but heavy training is better for increasing maximal strength while explosive exercises may optimize rate of force development in stronger athletes. A mixed training approach is often best for maximizing power development.
A literatura atual que mede os efeitos de SMR ainda está emergindo. Os resultados desta análise sugerem que o rolamento de espuma e a massagem com rolo podem ser intervenções eficazes para melhorar a ROM conjunta e o desempenho muscular pré e pós-exercício. No entanto, devido à heterogeneidade dos métodos entre os estudos, atualmente não há consenso sobre o ótimo programa SMR.
Evidências científicas sobre o gol do futebolFernando Farias
O objetivo do estudo foi determinar as
evidências científicas sobre o gol do futebol. A
revisão sistemática utilizou metodologia
proposta pelo PRISMA. Os estudos foram
identificados em bases eletrônicas. Os
resultados foram os seguintes: mais gols
ocorreram durante 76 a 90 minutos do 2º
tempo e as equipes que praticaram gols antes
de 15 minutos geralmente venceram. A região
do campo que os jogadores de futebol
praticaram mais gols foi dentro da área. Em
conclusão, estudo sobre os gols é importante
para o técnico prescrever e orientar os atletas.
Match analysis studies
have also demonstrated that football requires
participants to repeatedly produce maximal or
nearmaximal actions of short durationwith brief
recovery periods [40,45]. For these reasons, foot-
ball training should commonly include physical
exercises aimed to enhance both aerobic fitness
and repeated-sprint ability (RSA).
Este estudio aleatorizado investigó los efectos de una banda dilatadora nasal externa (ENDS) sobre parámetros fisiológicos y de rendimiento durante ejercicio submáximo. Nueve hombres realizaron tres sesiones de ejercicio con ENDS, una banda placebo o sin dispositivo. El volumen nasal aumentó con ENDS pero no hubo diferencias en frecuencia cardíaca, consumo de oxígeno, ventilación o esfuerzo percibido entre las condiciones. Además, los participantes no pudieron identificar con precisión qué
Monitorando e conhecendo melhor os trabalhos em campo reduzidoFernando Farias
O futebol é uma forma de exercício muito exigente e extenuante fisicamente,
além de cobrir distâncias maiores que 10 km em velocidades variadas, outras atividades
que consomem energia incluem tomada de bola, pular e chutar.
Os desequilíbrios musculares no aparecimento de lesõesFernando Farias
Este documento discute as lesões no futebol, especificamente no joelho e coxa. Ele analisa o tipo, localização e gravidade comuns de lesões, e investiga a relação entre desequilíbrios musculares e o aparecimento de lesões. O autor avalia a força muscular de 44 jogadores profissionais usando um dinamômetro isocinético e registra as lesões ocorridas durante a temporada para determinar se havia uma correlação entre desequilíbrios musculares e lesões.
O Efeito da manipulação miofascial sobre o limiar doloroso em atletas durant...Fernando Farias
A síndrome dolorosa miofascial (SDM) é uma das causas mais comuns de dor músculo esquelética. Um
dos possíveis tratamentos para a SDM é a técnica fi sioterapêutica de manipulação miofascial. Objetivo: O presen-
te estudo teve como fi nalidade analisar o efeito da técnica de manipulação miofascial com o limiar de dor pré e pós
a aplicação da técnica em atletas durante período de competição.
The hamstrings are made up of three
muscles: semitendinosus (ST), semimembranosus (SM) and the biceps femoris
(BF). ST is in the back, inner part of your thighs. SM is in the back, outerish part
of your thighs along with the BF. [Do not get the biceps femoris in your legs
confused with the biceps brachii in your arm..] This group of muscles, in general,
allows us to curl our legs and bring our shins to our butt.
Análise do conhecimento de profissionais de Educação Física referente à pres...Fernando Farias
Este estudo avaliou o conhecimento de professores de educação física sobre a prescrição de exercícios para pessoas com condromalácia patelar. Os resultados mostraram que os professores tendem a prescrever a cadeira extensora ou nenhum exercício, mas suas justificativas para a angulação na cadeira extensora geralmente não se baseiam em evidências científicas. Conclui-se que os professores prescrevem exercícios adequados, mas precisam melhorar a fundamentação de suas decisões com base na literatura.
El ejercicio ligero como método de recuperaciónFernando Farias
Una correcta recuperación puede ser determinante en el rendimiento en series
de ejercicio consecutivas o en algunos tipos de competición. Como vemos,
dependiendo del metabolismo predominante en el ejercicio o el objetivo de la
sesión deberemos valorar la utilización de distintos métodos
Efeito agudo do alongamento estático e facilitação neuromuscular proprioceti...Fernando Farias
Este estudo investigou o efeito agudo de alongamentos estáticos e facilitação neuromuscular proprioceptiva (FNP) no desempenho de repetições máximas (RM) durante uma sessão de treino de força para membros inferiores. Nove homens realizaram três protocolos experimentais: 1) alongamento FNP + treino de força, 2) alongamento estático + treino de força, 3) aquecimento específico + treino de força. Os resultados mostraram que os alongamentos FNP e estático reduziram significativamente o número total de
Hipertrofia y entrenamiento de fuerza de baja intensidadFernando Farias
No hay únicos caminos para alcanzar objetivos en fisiología, si bien
hay caminos que no llevan a ninguna parte. Desde mi punto de vista,
es más importante descartar los segundos que enrocarse defendiendo
la idoneidad singular de los primeros. El entrenamiento de fuerza y sus
adaptaciones es un claro ejemplo de cómo alcanzar objetivos empleando metodologías
diferentes.
EFEITO DA RECUPERAÇÃO ATIVA NOS MARCADORES INDIRETOS DE DANO MUSCULAR INDUZI...Fernando Farias
Este documento apresenta uma revisão sistemática e metanálise sobre os efeitos da recuperação ativa nos marcadores indiretos de dano muscular induzido por exercício excêntrico. Foram identificados 5.402 estudos, sendo 15 incluídos para análise qualitativa e 12 para análise quantitativa. A metanálise mostrou que a recuperação ativa não atenuou significativamente a perda de força, nível de dor muscular e níveis de creatina cinase após um protocolo excêntrico.
Physiological responses of general vs. specific aerobic endurance exercises i...Fernando Farias
The study aimed to compare the physiological and perceptual
responses of two high intensity intermittent aerobic exercises (HIIE), i.e. the
15s/15s exercise and an exercise on the Hoff track (HTE).
Assessment and testing of specific endurance in soccer playersFernando Farias
S
occer is a multifaceted game requiring a complex interaction
of multiple physical abilities. Elite soccer players rarely
demonstrate exceptional ability or capacity in one physical
domain, yet they are often highly competent in several different
areas. When analyzing soccer performance, it can be very difficult
to differentiate the various physical factors due to significant
crossover and interactions between abilities. Individual game
physiology varies based on technical and tactical demands, and
specific requirements and characteristics of each position. Large
variations also exist across individuals and playing levels, in terms
of game demands and fatigue. With this in mind, both training and
testing protocols should be individualized to each specific player.
Cold water immersion alters muscle recruitment and balanceFernando Farias
The purpose of this study was to evaluate the effects of cold-water immersion on the electromyographic (EMG) response of
the lower limb and balance during unipodal jump landing. The evaluation comprised 40 individuals (20 basketball players
and 20 non-athletes). The EMG response in the lateral gastrocnemius, tibialis anterior, fibular longus, rectus femoris,
hamstring and gluteus medius; amplitude and mean speed of the centre of pressure, flight time and ground reaction force
(GRF) were analysed. All volunteers remained for 20 min with their ankle immersed in cold-water, and were re-evaluated
immediately post and after 10, 20 and 30 min of reheating
Variation in body composition in professional soccer playersFernando Farias
The present study was the first to compare
body composition according to 6 positional roles. Results
showed that in midfielders, mean body fat and mass values in
players with a central and lateral role differed substantially.
This finding is noteworthy and suggests that when mean
body composition values are assessed across teams, data
should be interpreted according to individual positional role
and not to a traditional or basic division of 4 positional
groups including goalkeepers, defenders, midfielders, and
attackers.
Efeitos da crioterapia de imersão pós exercícioFernando Farias
Este documento descreve um estudo que avaliou os efeitos da crioterapia de imersão pós-exercício sobre os níveis de força e potência em atletas. Quatorze atletas de rugby realizaram testes de salto vertical e força máxima antes e após um protocolo de fadiga, seguido de 10 minutos na água a 10°C ou em pé. A crioterapia diminuiu significativamente a potência de salto, mas não afetou a força concêntrica. A crioterapia pode ser um método de rec
Specificity of balance training in healthy individualsFernando Farias
Objectives The objective of this systematic literature
review and meta-analysis was to determine to what extent
the training of balance tasks can improve performance in
non-trained balance tasks.
O propósito do presente estudo foi analisar o comportamento da força muscular e da área muscular de braço
(AMBr) durante 24 semanas de treinamento com pesos (TP) e estabelecer possíveis associações entre essas variáveis. A
amostra foi composta por 18 homens, com idade de 18-30 anos. Para o cálculo da AMBr, foram utilizadas as medidas de
circunferência de braço relaxado e espessura de dobra cutânea de tríceps. Para a avaliação da força muscular foi utilizado
o teste de uma repetição máxima (1-RM) no exercício rosca direta de bíceps. O protocolo de TP teve uma duração de 24
semanas sendo dividido em três fases (F
1
, F
2
e F
3
) de oito semanas cada. Vale ressaltar que todas as medidas foram realizadas
antes, durante e após o término do período de TP. ANOVA para medidas repetidas, seguida do teste post hoc de Tukey (P <
0,05), foi utilizada para as comparações entre os indicadores de força e hipertrofia muscular. O coeficiente de correlação
de Pearson foi empregado para verificar as possíveis associações entre a força muscular e a AMBr. A força muscular e a
AMBr aumentaram de forma contínua durante todo o período com exceção do período inicial (F
1
). Sendo assim, conclui-
se que durante a fase inicial de treinamento o fator neural parece ter sido o grande responsável pelo aumento da força
muscular. Após esse período, o processo hipertrófico parece constituir-se gradativamente como fator essencial para os
aumentos da força muscular.
To Compare The Effect Of Proprioceptive Neuromuscular Facilitation and Static...ijtsrd
Background: Flexibility is an important physiological component of physical fitness and reduced flexibility can cause inefficiency in the workplace and is also a risk factor for low back pain. Increasing hamstring flexibility was reported to be an effective method for increasing hamstring muscle performance.Objective: To compare the effects of modified hold-relax proprioceptive neuromuscular facilitation stretching technique and static stretching on flexibility of hamstring muscle.Materials and Methods: In this comparative study 60 subjects were selected by convenience sampling and research design was comparative and experiment in nature. Subjects were selected on the basis of inclusion criteria. Subjects were divided into two groups, group A and group B allocating alternate subjects to group A and group B, 30 in each group. Group A was treated with Proprioceptive Neuromuscular Facilitation with cryotherapy and Group B was treated with Static Stretching with cryotherapy. Baseline assessment was taken on pre stretch, post stretch and after 24 hours using Active Knee Extension test and Modified back saver sit and reach test.Results: Both the groups showed significant improvement in hamstring flexibility. (p0.05).Conclusion: Thus we concluded that the Proprioceptive Neuromuscular Facilitation Stretching Technique and Static Stretching both are effective to improve flexibility of hamstring muscle and clinically both the interventions are equally effective. Tanu Kapila | Dilpreet Kaur | Jaspinder Kaur"To Compare The Effect Of Proprioceptive Neuromuscular Facilitation and Static Stretching on Flexibility of Hamstring Muscle: A Comparative Study" Published in International Journal of Trend in Scientific Research and Development (ijtsrd), ISSN: 2456-6470, Volume-1 | Issue-5 , August 2017, URL: http://www.ijtsrd.com/papers/ijtsrd2266.pdf http://www.ijtsrd.com/other-scientific-research-area/other/2266/to-compare-the-effect-of-proprioceptive-neuromuscular-facilitation-and-static-stretching-on-flexibility-of-hamstring-muscle-a-comparative-study/tanu-kapila
Sports Coaching Pedagogy presentation assessment on whether or not warming up & stretching prior to exercise has the potential to increase physical performace and prevent sports related injuries
Effect of Deep Oscillation as a Recovery Method after Fatiguing Soccer TrainingMary Fickling
This study investigated the effects of deep oscillation (DO) as a recovery method after soccer training. In a randomized crossover study with 8 male soccer players, measurements were taken before and 48 hours after a fatiguing soccer training session. Half of the players performed DO self-treatment twice daily for 15 minutes, while the other half received no intervention. After 4 weeks, groups crossed over. The study found significant effects of DO on maximum leg flexion strength and perceived exertion rate. Other measures like maximum leg extension strength, creatine kinase levels, and delayed onset muscle soreness showed non-significant trends favoring the DO group over the control. Overall, the results suggest DO may help accelerate muscle recovery and should be further investigated
Downhill Running as an Eccentric Exercise and its effect of Muscle Strength a...3050999
This presentation summarizes research on downhill running as an eccentric exercise and its effects on muscle strength and damage. Downhill running places high eccentric loads on the muscles of the legs. Several studies were reviewed that showed downhill running decreases muscle power and strength, increases markers of muscle damage, and is associated with delayed onset muscle soreness. Practical applications for training and further research areas were also discussed.
Delayed-Onset Muscle Soreness Alters the Response to Postural PerturbationsNosrat hedayatpour
The purpose of this study was to assess the EMG activity
of knee muscles during destabilizing perturbations performed
before, immediately after, and 24 and 48 h after eccentric
exercise.
Flexibiliy: Stretching vs Self-myofascial Release. From research to practice ...Max Martin
Presentation for WAFIC 2011 by Max Martin AEP, Director of Corrective Exercise Australia.
This workshop will equip you as an exercise professional to understand the impact, relevance and correct application of flexibility, stretching and self myofascial release (SMFR) on musculoskeletal health, function and performance.
At the workshop you will establish a strategic approach to dealing with muscle tightness affecting injury, posture and movement, based on clinical evidence and current research, theories and practices.
Stretching ;
Time spent on warming up and cooling down may help improve an athlete's level of performance and accelerate the recovery process needed before and after training or competition.
The coaches may wish to encourage the athletes to regard the warm-up and cool down as an essential part of both the training session and competition itself.
Remember *** According to periodization and athlete performance coaches have to do the programming. ***
Summer 2020
HamidReza Ebrahmi
Diploma in Osteopathic Manual Practice (DOMP) student, Justine Teng, explores the benefits of osteopathic manual treatment on aerobic group exercise instructors.
This document discusses prosthetic trauma and the need for improved prosthetic devices that can restore stable and independent ambulation for persons with lower extremity amputations. It notes that over 500,000 people in the US live with lower limb loss and 130,000 lower limb amputations are performed annually. Current surgical procedures for amputation date back to the Civil War era and are not well suited for advanced prosthetics. State-of-the-art neural interfaces have been developed within this outdated surgical paradigm. True restoration of function requires an approach that considers the fundamental motor unit of agonist-antagonist muscle pairs for joint control.
Your body is a segmented, or jointed, system designed for potentially powerful and efficient movement. Coordinated
and efficient movements require a give and take between mobility and stability of the involved joints, as well as the
surrounding muscles, tendons, and ligaments. These components, together with muscular fitness, are necessary to achieve functional movement, which is integral in performance- and sport-related skills.
Strengthening in upper motor neuron lesions is an important part of rehabilitation of the neurological disorders. Your understanding of strengthening in UMN lesions will be clarified by this presentation, which explains how strengthening in musculoskeletal and neurological illnesses differs.
This study compared the effects of range of motion (ROM) exercises and massage on muscle strength in critically ill patients admitted to intensive care units (ICUs). Ninety conscious ICU patients were randomly assigned to receive either ROM exercises, massage, or routine care (control group) once daily for seven days. Muscle strength was measured before, during, and after the intervention period using a handheld dynamometer. The results showed that muscle strength in the ROM exercise and massage groups increased after the intervention, while it decreased in the control group. The study concluded that both ROM exercises and massage were effective at increasing muscle strength in critically ill ICU patients.
Here are 3 critical thinking questions to consider after reading Maria's real life story about back pain:
1. Some possible factors that led to Maria's back pain include sitting for long periods at work, lack of exercise, and stress. She took steps to correct the situation by starting a daily stretching routine, doing yoga, strengthening her core muscles, and practicing stress management techniques.
2. Have you experienced back pain? If so, what activities or postures made it worse and what changes have helped alleviate the pain? Proper lifting techniques, stretching, core strengthening exercises may help.
3. What are your thoughts and feelings about yoga? Have you ever tried a yoga class? If so, how was the experience and did you
RESISTANCE EXERCISE FOR MUSCLE IMPAIRED PERFORMANCEAqsa Mushtaq
The document discusses muscle performance and resistance training. It defines resistance training and notes it involves controlled muscle contractions against an external force. The key elements of muscle performance are strength, power, and endurance. Resistance training can enhance muscle performance in these areas and provide functional benefits like improved balance and physical performance. The principles of overload and specificity are also summarized.
DETRAINING IN RELATION TO SKELETAL MUSCLE Dzevad Saric
Detraining occurs when there is a reduction or cessation of training, leading to partial or complete loss of physiological and performance adaptations. Periods of detraining are common for athletes during injuries or holidays. Muscle atrophy is characterized by a decrease in muscle mass and occurs due to inhibition of protein synthesis during inactivity. The degree of atrophy depends on the length of inactivity. While short detraining periods under 2 weeks may not affect muscle fibers, longer periods can decrease fiber size, especially in fast-twitch fibers. Maintaining some exercise during injury can help limit muscle atrophy.
To Compare The Effect Of Proprioceptive Neuromuscular Facilitation Program Ve...IOSR Journals
Abstract: Low back pain has been a matter of concern, affecting up to 90% of population at some point in
their lifetime, up to 50% have more than one episode. People of all age group can be affected by this menace
irrespective to their gender and quality of life. It has become one of the leading causes for the visit to physician
thus also puts a heavy burden on the currency of the country. Physiotherapy is the most widely used form of
treatment adopted for gaining relief from low back pain. The exercises include stretching, strengthening, range
of motion exercises, McKenzie therapy and core stability exercises other techniques like Proprioceptive
neuromuscular facilitation program etc. It has been concluded in various studies core stability exercises and
Proprioceptive neuromuscular facilitation are beneficial in low back pain patients but comparison of their effect
needs to be established to provide early and better relief from the disability. Therefore objective of the study was
to compare the effect of Proprioceptive neuromuscular facilitation program and Core stabilization exercises on
low back pain patients. 40 subjects aged 30 – 50 years with low back pain for more than 4 weeks were made
part of the study based on inclusion and exclusion criteria and were then divided into two groups named A, B.
Group A received Proprioceptive neuromuscular facilitation and group B received Core stabilization exercises
and hot pack given initially for 10-15 minutes to the lower back. The exercise program was given for 4 weeks
with a total of 24 sessions and progression of the activity was made within the tolerance of the patient. Pre and
post treatment readings were taken of pain, Oswestry Disability Questionnaire and Functional Reach Test.
Results were analyzed using paired, unpaired t- test. Results showed that there is significant effect on pain,
Oswestry Disability Questionnaire and Functional Reach Test in the two groups but group A was clinically
more significant than groups B. The study concluded that patients with low back pain are benefitted more by
Proprioceptive neuromuscular facilitation program. So, Proprioceptive neuromuscular facilitation program
should be practiced more.
Keywords: Low Back Pain, Core Stabilization Exercises, Proprioceptive Neuromuscular Facilitation.
Al-Ahli Saudi FC document discusses fatigue management and recovery strategies for soccer players. It addresses the following key points in 3 sentences:
The document outlines various recovery strategies for soccer players such as active recovery like low-intensity exercise, passive recovery including stretching, cold water immersion, compression garments, adequate sleep, and addressing psychological needs. It also discusses the importance of managing fatigue through principles of loading, tapering, and monitoring strategies over a microcycle of weekly training. The recommendations suggest prioritizing recovery in the 48 hours after a match through strategies like replenishing glycogen, avoiding eccentric exercise, and focusing on mental recovery and stress reduction.
Vibration therapy involves using a vibrating platform to transmit vibrations through the body. It has been shown to improve muscle strength, bone density, circulation, and range of motion. Vibration therapy was first used by Russian astronauts and allowed them to stay in space longer with less bone and muscle loss than American astronauts. It provides benefits similar to exercise but in a fraction of the time and can be used safely by people with medical conditions that prevent traditional exercise. Potential risks include back pain if vibrations are too intense.
This document discusses different types of active resisted exercise for rehabilitation programs. It defines resistance exercise as any exercise where a muscle contraction is overloaded by an external force. The types of resisted exercise discussed include isometric, dynamic/isotonic, and isokinetic exercise. Factors that determine appropriate resistance training are also outlined.
Similar to Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures (20)
Este documento apresenta um programa de exercícios dividido em 3 fases para fortalecimento do core e estabilidade do tronco. A primeira fase inclui exercícios estáticos em diferentes posições como prancha dorsal, lateral e ventral. A segunda fase adiciona variações como uso de bolas medicinais para aumentar a dificuldade. A terceira fase foca em exercícios dinâmicos e excêntricos como rolos laterais e flexões de quadril negativas.
A universalidade das Regras do Jogo significa que o jogo é essencialmente o
mesmo em todas as partes do mundo e em todos os níveis. Bem como promover um
ambiente justo e seguro para a sua prática, as Regras também devem promover a
participação e a diversão.
O jogo deve ser jogado e arbitrado da mesma maneira em todos os campos de
futebol pelo mundo, desde a final da Copa do Mundo FIFA™ até um jogo em um
vilarejo remoto. No entanto, as características locais de cada país devem determinar
a duração da partida, quantas pessoas podem participar e como algumas atitudes
inapropriadas devem ser punidas.
Os resultados atuais indicaram que a ocorrência de lesões de isquiotibiais podem estar associadas a uma mudança hierárquica na distribuição da atividade metabólica dentro do complexo muscular do isquiotibial após o trabalho excêntrico em que o Semitendinoso provavelmente deveria tomar a parte principal, seguido pelo BÍceps Femural e Semimembranoso. Quando o BF aumenta sua contribuição e é ativado em uma extensão proporcionalmente maior, o risco de sofrer uma lesão do isquiotibial pode aumentar substancialmente.
To examine the acute effects of generic (Running Drills, RD) and specific (Small-
Sided Games, SSG) Long Sprint Ability (LSA) drills on internal and external load of male
soccer-players. Methods: Fourteen academy-level soccer-players (mean±SD; age 17.6±0.61
years, height 1.81±0.63 m, body-mass 69.53±4.65 kg) performed four 30s LSA bouts for
maintenance (work:rest, 1:2) and production (1:5) with RD and SSG drills. Players’ external-
load was tracked with GPS technology (20Hz) and heart-rate (HR), blood-lactate
concentrations (BLc) and rate of perceived exertion (RPE) were used to characterize players’
internal-load. Individual peak BLc was assessed with a 30s all-out test on a non-motorized
treadmill (NMT). Results: Compared to SSGs the RDs had a greater effect on external-load
and BLc (large and small, respectively). During SSGs players covered more distance with
high-intensity decelerations (moderate-to-small). Muscular-RPE was higher (small-to-large)
in RD than in SSG. The production mode exerted a moderate effect on BLc while the
maintenance condition elicited higher cardiovascular effects (small-to-large). Conclusion:
The results of this study showed the superiority of generic over specific drills in inducing
LSA related physiological responses. In this regard production RD showed the higher post-
exercise BLc. Interestingly, individual peak blood-lactate responses were found after the
NMT 30s all-out test, suggesting this drill as a valid option to RD bouts. The practical
physiological diversity among the generic and specific LSA drills here considered, enable
fitness trainers to modulate prescription of RD and SSG drills for LSA according to training
schedule.
A evidência apresentada sugere que a variação é um componente necessário do planejamento efetivo do treinamento. Apoiando essa perspectiva, outras pesquisas sugerem que a monotonia de treinamento elevado - que pode ser amplamente percebida como uma falta de variação20 - leva a uma maior incidência de síndromes de overtraining21, um mau desempenho e freqüência de infecções banais.22 Inversamente, as reduções na monotonia têm Tem sido associada a uma maior incidência de melhor desempenho pessoal 22, e os índices de monotonia têm sido defendidos como ferramentas benéficas de treinamento-regulação na elite rowing23 e no sprint24.
Capacidade manter as ações de jogo em alto
padrão de execução durante 90 minutos. É
muito importante no segundo tempo que é
onde ocorre o maior número de gols e
normalmente se decidem as partidas.
Training Load and Fatigue Marker Associations with Injury and IllnessFernando Farias
This paper provides a comprehensive review of the litera-
ture that has reported the monitoring of longitudinal
training load and fatigue and its relationship with injury
and illness. The current findings highlight disparity in the
terms used to define training load, fatigue, injury and ill-
ness, as well as a lack of investigation of fatigue and
training load interactions. Key stages of training and
competition where the athlete is at an increased risk of
injury/illness risk were identified. These included periods
of training load intensification, accumulation of training
load and acute change in load. Modifying training load
during these periods may help reduce the potential for
injury and illness.
Actualmente la capacidad de repetir sprints es considerada fundamental en el rendimiento del fútbol por
parecerse al patrón de movimiento que se da en el mismo. De esta manera su entrenamiento resulta fundamental
en cualquier planificación. Así, se deben trabajar aquellos aspectos que la limitan para poder acceder a un mayor
rendimiento. Una vez conocido esto se debería elegir la forma en la que se quiere entrenar, teniendo para ello
métodos analíticos (interválico, intermitente) y contextualizados (espacios reducidos). Por último, se proponen
una series de variables de entrenamiento para el trabajo de repetir sprints, orientándolo no solo al aspecto físico,
sino también al técnico, táctico y psicológico, conformando, por tanto, un entrenamiento integrado en el fútbol.
Maximal sprinting speed of elite soccer playersFernando Farias
Current findings might help individuals involved within the physical preparation of players (e.g. technical coaches, fitness coaches, and sport science staff) when developing training programs and training sessions in line with the playing positions, and with the levels of high speed running targeted to reach during specific training drills like sided-games.
Indeed, the closer to match-play situations regarding the rules with goals, goalkeepers, the larger pitch sizes and greater number of players involved, the higher sprinting speed running players would reach during sided-games. However, coaches are advised to add specific speed drills to sided-games in order to elicit a stimulus of high-speed running high enough to prepare players for competition.
Recovery in Soccer Part I – Post-Match Fatigue and Time Course of RecoveryFernando Farias
This document discusses post-match fatigue in soccer players and the time course of recovery. It finds that a soccer match leads to fatigue due to dehydration, glycogen depletion, muscle damage, and mental fatigue. The magnitude of fatigue depends on intrinsic player factors and the match itself. Recovery of physical performance, cognitive function, and biochemical markers takes approximately 3 days, though individual markers may recover at different rates. Managing rehydration, glycogen restoration, and muscle damage response is important for optimal recovery when matches are spaced close together.
Hip extension and Nordic hamstring exercise training both promote the elongation of
biceps femoris long head fascicles, and stimulate improvements in eccentric knee
flexor strength.
Hip extension training promotes more hypertrophy in the biceps femoris long head
and semimembranosus than the Nordic hamstring exercise, which preferentially
develops the semitendinosus and the short head of biceps femoris
No sentido de melhor esclarecer esta forma de operacionalizar o processo
de treino procuramos num primeiro momento sistematizar os aspectos
conceptometodológicos que a definem. Contudo, a “Periodização Táctica”
é uma concepção que se encontra pouco retratada na literatura e por isso,
deparamo-nos com escassas referências bibliográficas levando-nos a
reequacionar o teor deste trabalho. Neste seguimento, decidimos incidir
nos fundamentos conceptometodológicos que a definem, a partir de dados
empíricos do processo de treino-competição do treinador José Guilherme
Oliveira
. A escolha deste treinador deve-se ao facto de ser reconhecido pelo
professor Vítor Frade como um dos treinadores que operacionaliza o processo
de treino tendo em conta as premissas da “Periodização Táctica”.
Impact of the Nordic hamstring and hip extension exercises on hamstring archi...Fernando Farias
The architectural and morphological adaptations of the hamstrings in response to training
33 with different exercises have not been explored. PURPOSE: To evaluate changes in biceps
34 femoris long head (BFLH) fascicle length and hamstring muscle size following 10-weeks of
35 Nordic hamstring exercise (NHE) or hip extension (HE) training. METHODS: Thirty
36 recreationally active male athletes (age, 22.0 ± 3.6 years, height, 180.4 ± 7 cm, weight, 80.8 ±
37 11.1 kg) were allocated to one of three groups: 1) HE training (n=10), NHE training (n=10),
38 or no training (CON) (n=10). BFLH fascicle length was assessed before, during (Week 5) and
39 after the intervention with 2D-ultrasound. Hamstring muscle size was determined before and
40 after training via magnetic resonance imaging.
Differences in strength and speed demands between 4v4 and 8v8 SSGFernando Farias
Small-sided games (SSGs) have been extensively used in training
footballers worldwide and have shown very good efficacy in
improving player performance (Hill-Haas, Dawson, Impellizzeri,
& Coutts, 2011). As an example, it has been shown that the
technical performance (Owen, Wong del, McKenna, & Dellal,
2011) and physical performance (Chaouachi et al., 2014; Dellal,
Varliette, Owen, Chirico, & Pialoux, 2012) of footballers can be
enhanced using SSG-based football training programmes.
In the last two decades, extensive research has been pub-
lished on physical and physiological response during SSGs in
football (for refs, see Halouani, Chtourou, Gabbett, Chaouachi,
& Chamari, 2014). It was found that the time-motion charac-
teristics of SSGs could vary greatly depending on certain
structural (e.g., pitch size, number of players, type and number
of goals) and rule (e.g., number of ball touches) constraints.
For example, it was observed that higher maximum speeds are
reached during SSGs played on bigger pitches (Casamichana &
Castellano, 2010). Furthermore, heart rate (HR) and lactate
concentrations were shown to be sensitive to structural and
rule changes in SSGs.
Acute cardiopulmonary and metabolic responses to high intensity interval trai...Fernando Farias
Results from the present study quantify the effects of altering either the intensity of the
work or the recovery interval when performing interval sessions consisting of 60s of work and
60s of recovery for multiple repetitions. The information provided may aid those interested in
designing interval training sessions by providing ranges of values that could be expected for
individuals who possess moderate levels of cardiopulmonary fitness. Using a work intensity of
80% or 100% VGO2peak and a recovery intensity of 0% or 50% VGO2peak, subjects were able to
exercise within the ACSM recommended range for exercise intensity. Based upon the data it
would appear that a protocol such as the 80/0 may be appropriate for those individuals who
are just beginning a program or have little experience with interval-type activity. By contrast, a
100/50 protocol could not be completed by all of the subjects and therefore may be too intense
for some individuals.
The quadriceps femoris is traditionally described as a muscle group com-
posed of the rectus femoris and the three vasti. However, clinical experience
and investigations of anatomical specimens are not consistent with the text-
book description. We have found a second tensor-like muscle between the
vastus lateralis (VL) and the vastus intermedius (VI), hereafter named the
tensor VI (TVI). The aim of this study was to clarify whether this intervening
muscle was a variation of the VL or the VI, or a separate head of the exten-
sor apparatus. Twenty-six cadaveric lower limbs were investigated...
1) A study investigated the effects of 22 weeks of periodized soccer training focused on technical-tactical ability in young players.
2) The training reduced markers of muscle damage (CK and LDH levels) over time and improved high-intensity performance and tactical metrics in games.
3) Players who saw greater reductions in muscle damage markers also had larger increases in high-intensity actions during games.
Short inter-set rest blunts resistance exercise-inducedFernando Farias
Manipulating the rest-recovery interval between sets of resistance exercise may influence
training-induced muscle remodelling. The aim of this study was to determine the acute muscle
anabolic response to resistance exercise performed with short or long inter-set rest intervals.
In a study with a parallel-group design, 16 males completed four sets of bilateral leg-press and
knee-extension exercise at 75% of one-repetition maximum to momentary muscular failure,
followed by ingestion of 25 g of whey protein. Resistance exercise sets were interspersed by
1 min (n = 8) or 5 min of passive rest (n = 8). Muscle biopsies were obtained at rest, 0, 4, 24
and 28 h postexercise during a primed continuous infusion of l-[ring-13C6]phenylalanine to
determine myofibrillar protein synthesis and intracellular signalling.
Hamstring strain prevention in elite soccer playersFernando Farias
Hamstring strains are among the most
common injury in sport and are most
often observed in sports that involve
sprinting, turning, and jumping
(8,38,63). The prevalence of hamstring
strains has been measured between 11
and 16% in studies of soccer, Australian
rules football, and cricket (92). This can
result in an average of 6 players per squad
suffering a hamstring injury (defined as
“preventing player participation in
a match”) each season in professional
soccer and Australian rules football
Hamstring injuries are among the most com-
mon non-contact injuries in sports. The Nordic hamstring
(NH) exercise has been shown to decrease risk by
increasing eccentric hamstring strength.
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Euro 2024 Belgium's Rebirth the New Generation Match the Golden Era.docxEticketing.co
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Coach Domenico Tedesco has managed a tactical shakeup and a regular exit for some of the oldest players. Experienced bests remain, not least the 37-year-old Jan Vertonghen in defense, the 32-year-old De Bruyne himself in midfield, and 31-year-old Romelu Lukaku up visible.
Still, younger actors like De Bruyne’s Manchester City partner Jeremy Doku bring fresh vitality to the team. Euro Cup Germany Qualifying unbeaten with just four goals allowed from eight games was a welcome sign of accomplishment back on track under Tedesco.
The only other squad in Group E besides Belgium to UEFA Euro 2024 qualify unbeaten, Romania was awestruck by winning a group that also checked Switzerland and Israel. Still, Euro 2024 will test a squad sorely lacking in top-level skill.
Euro 2024: Belgium's Transition from Golden Generation to New Hope
Tottenham guardian Vlad Dragusin is the only Euro Cup 2024 squad member singing regularly for one of Europe’s top clubs this flavor. He even played only nine Premier League games since adoption in January. Goalkeeper Horatiu Moldovan is a stoppage at Atletico Madrid.
There’s a link to the beauty days of Romanian soccer with midfielder Ianis Hagi, son of Gheorghe Hagi, who assisted the team to the rounds of the 1994 World Cup and Euro 2000.
We are only a combine of days away from the UEFA Euro 2024 curtain raiser. The 24 squads are winding up their provisions and getting ready to give it their all to life the wanted Euro Cup Final trophy on July 14. Spread across six clusters, the first hurdle in the knockout phase will be the plump of 16.
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Here are our Euro 2024 predictions for the group stages
Will England make it through the group stages?, Will Germany use the home advantage to full effect?
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Hesan Soufi's Legacy: Inspiring the Next GenerationHesan Soufi
Hesan Soufi's impact on the game extends far beyond his on-field exploits. With his humility, sportsmanship, and unwavering commitment to excellence, Soufi has become a role model for aspiring footballers worldwide. His legacy lies not only in his achievements but also in the inspiration he provides to the next generation of talented players.
Psaroudakis: Family and Football – The Psaroudakis Success StoryPsaroudakis
Psaroudakis, a name that resonates with football fans around the globe, is a testament to the powerful synergy between familial support and individual passion. Born on March 10, 1992, in the historic city of Heraklion, Crete, Psaroudakis’ journey to international football stardom is a compelling narrative of dedication, perseverance, and unwavering family support. His story not only highlights his athletic prowess but also underscores the crucial role his family played in shaping his career and character.
Psaroudakis’ early life in Heraklion was deeply influenced by a supportive and nurturing family environment. His father, a former semi-professional footballer, recognized Psaroudakis’ potential from an early age. Acting as his first coach, his father’s guidance was instrumental in igniting Psaroudakis’ passion for football. This paternal influence instilled in him a strong work ethic and fundamental skills that would become the foundation of his future success. His mother, a dedicated homemaker, provided a stable and nurturing environment, ensuring that Psaroudakis could pursue his dreams without any hindrances.
From a young age, Psaroudakis showed an innate talent for football. Growing up in Heraklion, he spent countless hours playing football in local parks and streets with friends and family. His natural ability was evident even in these informal settings, and his enthusiasm for the game was infectious. By the age of five, Psaroudakis had joined a local youth football club, where his skills began to flourish. His father’s role as his first coach during these formative years was crucial, as he emphasized not only technical skills but also the importance of discipline and teamwork.
The transition from playing in local parks to joining a structured football environment marked a significant step in Psaroudakis’ journey. At the age of ten, he joined the youth academy of OFI Crete, one of Greece’s most esteemed football clubs. This move marked the beginning of a more rigorous and professional approach to his training. The academy environment was demanding, focusing on honing technical abilities and instilling values of sportsmanship and dedication. Psaroudakis’ dedication to his craft was evident as he quickly rose through the ranks, becoming a standout player in the youth teams.
The support of Psaroudakis’ family was unwavering during this critical period. His father continued to be a source of guidance and mentorship, while his mother ensured that he had everything he needed to succeed. Their collective efforts created a balanced environment where Psaroudakis could focus entirely on his development as a footballer. This familial support was not just about providing the basics; it was about creating an environment where Psaroudakis felt encouraged and motivated to pursue his dreams relentlessly.
As Psaroudakis transitioned from the youth academy to professional football, the challenges became more significant.
Psaroudakis: Family and Football – The Psaroudakis Success Story
Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures
1. Journal of Athletic Training 2015;50(1):5–13
doi: 10.4085/1062-6050-50.1.01
Ó by the National Athletic Trainers’ Association, Inc
www.natajournals.org
original research
Foam Rolling for Delayed-Onset Muscle Soreness and
Recovery of Dynamic Performance Measures
Gregory E. P. Pearcey, MSc*; David J. Bradbury-Squires, MSc*; Jon-Erik
Kawamoto, MSc*; Eric J. Drinkwater, PhD*†; David G. Behm, PhD*; Duane C.
Button, PhD*
*School of Human Kinetics and Recreation, Memorial University of Newfoundland, St John’s, Canada; †School of
Human Movement Studies, Charles Sturt University, Bathurst, New South Wales, Australia
Context: After an intense bout of exercise, foam rolling is
thought to alleviate muscle fatigue and soreness (ie, delayed-
onset muscle soreness [DOMS]) and improve muscular perfor-
mance. Potentially, foam rolling may be an effective therapeutic
modality to reduce DOMS while enhancing the recovery of
muscular performance.
Objective: To examine the effects of foam rolling as a
recovery tool after an intense exercise protocol through
assessment of pressure-pain threshold, sprint time, change-of-
direction speed, power, and dynamic strength-endurance.
Design: Controlled laboratory study.
Setting: University laboratory.
Patients or Other Participants: A total of 8 healthy,
physically active males (age ¼ 22.1 6 2.5 years, height ¼
177.0 6 7.5 cm, mass ¼ 88.4 6 11.4 kg) participated.
Intervention(s): Participants performed 2 conditions, sepa-
rated by 4 weeks, involving 10 sets of 10 repetitions of back
squats at 60% of their 1-repetition maximum, followed by either
no foam rolling or 20 minutes of foam rolling immediately, 24,
and 48 hours postexercise.
Main Outcome Measure(s): Pressure-pain threshold, sprint
speed (30-m sprint time), power (broad-jump distance), change-
of-direction speed (T-test), and dynamic strength-endurance.
Results: Foam rolling substantially improved quadriceps
muscle tenderness by a moderate to large amount in the days
after fatigue (Cohen d range, 0.59 to 0.84). Substantial effects
ranged from small to large in sprint time (Cohen d range, 0.68 to
0.77), power (Cohen d range, 0.48 to 0.87), and dynamic
strength-endurance (Cohen d ¼ 0.54).
Conclusions: Foam rolling effectively reduced DOMS and
associated decrements in most dynamic performance mea-
sures.
Key Words: pain, athletic performance, magnitude-based
inference, massage
Key Points
The delayed-onset muscle soreness (DOMS) protocol effectively induced DOMS and substantially decreased
performance measures.
After the DOMS protocol, foam rolling enhanced recovery and reduced physical performance decrements.
A 20-minute bout of foam rolling on a high-density roller immediately postexercise and every 24 hours thereafter
may reduce muscle tenderness and decrements in multijointed dynamic movements due to DOMS.
Self-massage through foam rolling could benefit athletes seeking a recovery modality that is relatively affordable,
easy to perform, and time efficient and that enhances muscle recovery.
E
xercise often can induce various degrees of fatigue
in the musculoskeletal, nervous, and metabolic
systems. Various amounts of discomfort or pain
and inflammation can be associated with exercise, depend-
ing on the frequency, intensity, duration, and type of
exercise performed. After intense exercise, this discomfort
and pain commonly are associated with disruption of the
intracellular muscle structure, sarcolemma, and extracellu-
lar matrix, which leads to prolonged impairment of muscle
function and delayed-onset muscle soreness (DOMS).1
Several physiologic theories, including excitation-contrac-
tion coupling impairment, damage to various muscle fibers,
metabolic impairments, and fatigue, have been proposed to
explain how DOMS impairs muscle function.
Delayed-onset muscle soreness is classified as a type 1
muscle strain,2
produces tenderness or stiffness to palpation
or movement,2
and predominantly is seen in or amplified by
unaccustomed exercise.3
Sensations associated with DOMS
are highly variable and range from slight muscle stiffness
that subsides with regular daily activity to severely
debilitating pain that restricts any movement.3
Typically,
the intensity of DOMS increases within the first 24 hours
postexercise, peaks between 24 and 72 hours, and subsides
and eventually disappears in 5 to 7 days.4
In terms of athletic performance, DOMS can have
negative consequences. Muscle soreness and structural
damage to muscles and connective tissue may result in
altered muscle function and joint mechanics.5
These
alterations may substantially reduce performance or
optimal training intensity for athletes.3
In a recent review,
Byrne et al1
reported the negative effects of DOMS on
sprint, power, jump height, and drop-jump performance, all
Journal of Athletic Training 5
2. of which are important during many athletic events. Other
DOMS-induced impairments that may reduce athletic
performance include decreased joint proprioception,6
over-
estimation of force production,6
decreased joint range of
motion,7
decreased strength and power measures,8
alter-
ations in agonist and antagonist strength ratios,9
changes in
recruitment patterns,3
and increased risk of injury.10
With
any combination of these, joint mechanics and muscle
function are compromised; thus, individuals adapt com-
pensatory movement patterns,6
possibly leading to reduced
athletic performance. Although the aforementioned litera-
ture demonstrates the negative consequences of DOMS,
research on DOMS and athletic performance (ie, sprinting,
jumping, agility) has received little attention.1
Massage is an intervention technique commonly proposed
to prevent DOMS. Researchers11,12
have shown decreases in
pain associated with DOMS after postexercise massage.
However, it is unclear whether postexercise massage is
beneficial for muscular function. Various combinations of
therapist-provided massage had no effect on isokinetic11,12
and isometric muscle force.12
Viitasalo et al13
showed that
warm, underwater jet massage was beneficial for continuous
jumping power during a week of intense training. Thus,
massage may be beneficial for multijoint dynamic measures
but not for isometric and single-joint exercises.
Another form of massage that therapists use to aid
recovery (ie, to alleviate DOMS) is foam rolling, which has
become a common practice for treating or preventing soft
tissue restrictions. During foam rolling, individuals use
their own body mass on a foam roller to exert pressure on
the soft tissue. The motions place both direct and sweeping
pressure on the soft tissue, stretching it and generating
friction between it and the foam roller. Foam rolling can be
considered a form of self-induced massage because the
pressure that the roller exerts on the muscles resembles the
pressure exerted on the muscles through manual manipu-
lation by a massage therapist. To our knowledge, there is
only one study14
in the literature that has examined the
effects of foam rolling on neuromuscular performance for
up to 72 hours post-DOMS. Compared with the control
group, the foam-rolling group had reduced muscle soreness
and increased voluntary muscle activation, vertical jump
height, and flexibility. In a non-DOMS study,15
it was also
found that an acute bout of foam rolling increased range of
motion without subsequently decreasing neuromuscular
(isometric) function. Similar to massage, foam rolling may
benefit recovery of dynamic (multijoint, sport-specific
movements) measures for the duration of the DOMS.
Hence, it is plausible that foam rolling will aid in recovery
from DOMS and help to maintain physical performance.
Therefore, the purpose of our study was to determine the
effects of self-induced massage via foam rolling as a
recovery tool from an intense exercise protocol (10 3 10
barbell back squat) on the pressure-pain threshold, sprint
speed (30-m sprint time), power (broad-jump distance),
change-of-direction speed, and dynamic strength-endurance
(maximal number of squat repetitions at 70% of the 1-
repetition maximum [1RM]).
METHODS
Participants
Eight healthy men (age ¼ 22.1 6 2.5 years, height ¼
177.0 6 7.5 cm, mass ¼ 88.4 6 11.4 kg) from a university
population volunteered for the study. All participants were
recreational resistance trainers and were classified by the
Canadian Society for Exercise Physiology as moderately to
very physically active. They completed a Physical Activity
Readiness Questionnaire16
before participation. All partic-
ipants provided written informed consent, and The
Memorial University of Newfoundland Human Investiga-
tion Committee approved the study.
Experimental Design
We used a repeated-measures design to examine the
effects of foam rolling the quadriceps, adductors, ham-
strings, iliotibial (IT) band, and gluteal muscles on the
following dependent variables: (1) pressure-pain threshold
of the quadriceps, (2) sprint speed (30-m sprint time), (3)
power (broad-jump distance), (4) change-of-direction speed
(T-test), and (5) dynamic strength-endurance (maximal
back 15-squat repetitions at 70% of 1RM) after a 10 3 10
squat protocol, which hereafter is referred to as the DOMS
protocol. All participants performed the 2 experimental
conditions: control and foam rolling. The conditions were
separated by 4 weeks so the DOMS protocol would be
unaccustomed and, therefore, more likely to induce
DOMS.3
The order of condition was assigned randomly.
The conditions consisted of an orientation session and 4
testing sessions and were separated by 4 weeks. During the
control condition, the orientation session consisted of a 1-
RM squat17
and practice of each test. During the foam-
rolling condition, the orientation session was similar to that
of the control condition, but the participants were also
introduced to the foam-rolling techniques.
At the beginning of each testing session, we measured the
pressure-pain threshold of the quadriceps. Next, partici-
pants performed a warm-up on a cycle ergometer (model
Ergomedic 839E; Monark Exercise AB, Vansbro, Sweden)
for 5 minutes at an intensity of 70 revolutions per minute
and 9.8 N (1 kp). Testing session 1 (consisting of baseline
measurements and the DOMS protocol) commenced 24 to
48 hours after the control or foam-rolling orientation
session. Testing sessions 2, 3, and 4 were conducted at 24,
48, and 72 hours, respectively, after the DOMS exercise
protocol. During all testing sessions, 3 of 4 dependent
variables (sprint speed, T-test, and power) were measured 2
consecutive times with a 4-minute rest between trials in a
randomized order at baseline (preexercise) and 24, 48, and
72 hours post-DOMS protocol. Dynamic strength-endur-
ance was performed last in each of the 4 testing sessions
because the fatigue induced by this test would adversely
affect performance of the other tests. All participants
performed 10 repetitions at 35% of 1RM as a squat warm-
up. After 4 minutes of rest, they executed maximal-
repetition barbell back squats at 70% 1RM. In the foam-
rolling condition, participants foam rolled after testing
sessions 1, 2, and 3 were completed. Given that all
participants had experience performing the dependent
variable tests and had practiced each test in the orientation
session, no learning effects for the dependent variables
were present. Details of the experimental design are
provided in Figure 1.
Participants were instructed to refrain from heavy
exercise 24 hours before and throughout the experiment
and to follow the Canadian Society for Exercise Physiology
preliminary instructions (no eating, drinking caffeine,
6 Volume 50 Number 1 January 2015
3. smoking, or drinking alcohol for 2, 2, 2, or 6 hours,
respectively) before each test session.
Exercise
The exercise protocol consisted of participants perform-
ing 10 sets of 10 repetitions of barbell back squats at 60%
of their 1RMs to a predetermined depth (Figure 2). Squat
technique was adopted from the National Strength and
Conditioning Association.17
The tempo for each repetition
was a 4-second eccentric contraction, no pause, and a 1-
second concentric contraction. Participants rested for 2
minutes between sets. Total squat time was 8 minutes, 20
seconds, and rest time was 18 minutes. We emphasized
eccentric contractions because repetitive eccentric exercise
has been shown to result in more DOMS than conventional
weight training that emphasizes concentric contractions.3
Foam Rolling
Participants used a custom-made foam roller that was
constructed of a hollow polyvinylchloride pipe that had a
10.16-cm outer diameter and 0.5-cm thickness and was
surrounded by neoprene foam with a 1-cm thickness. They
were instructed to begin with the foam roller at the most
distal portion of the muscle. We instructed them to place as
much body mass as tolerable on the foam roller at all times
and to roll their body mass back and forth along the roller
as smoothly as possible at a cadence of 50 beats per minute
(ie, 1 rolling motion per 1.2 seconds). Foam rolling was
performed for 45 seconds and followed by a 15-second rest.
This was accomplished for each muscle group in each
lower extremity and repeated once. Total foam-rolling time,
including rest, was 20 minutes.
Foam rolling was performed directly after we recorded
the test measurements in testing sessions 1 (DOMS
Figure 1. The experimental procedure. Measurements before and after the delayed-onset muscle soreness protocol consisted of
pressure-pain threshold, sprint speed (30-m sprint time), power (broad-jump distance), change-of-direction speed, and dynamic strength-
endurance (maximal squat repetitions with a 70% of 1-repetition maximum load).
Journal of Athletic Training 7
4. protocol), 2 (24 hours post-DOMS protocol), and 3 (48
hours post-DOMS protocol). Whereas DOMS was not
immediately evident after testing session 1, we chose this
time to foam roll because massage has been shown to
enhance blood lactate removal and tissue healing.18
Furthermore, participants foam rolled after testing sessions
2 and 3 because the intensity of DOMS increases within the
first 24 hours and peaks around 48 hours postexercise.4
We
chose these time points because no empirical evidence
recommending the most optimal duration and timing of
postexercise foam rolling was available.
The foam-rolling technique for each muscle and the order
in which each muscle was foam rolled follows.
Quadriceps. Starting in a prone position with the roller
approximately 3 in (7.62 cm) inferior to the anterior-
superior iliac spine, participants crossed 1 leg over the other
(Figure 3A). They rolled down to a position superior to the
patellar tendon and back using their elbows to guide
movement.
Adductors. Starting in a prone position with the hip
flexed and externally rotated, participants positioned
themselves on the roller with the proximal portion of the
adductor group just inferior to the inguinal area (Figure
3B). They rolled down to a position superior to the medial
condyle and back by shifting their body mass from side to
side.
Hamstrings. Starting just inferior to the gluteal fold with
the hips unsupported, participants crossed 1 foot over the
other (Figure 3C). Their body mass was supported and
maneuvered by the hands, which were posterior to the
body. They rolled from the starting position down to the
superior portion of the popliteal fossa and back.
Iliotibial Band. Starting in a side-lying position just
inferior to the greater trochanter, participants placed the
free lower extremity anterior to the supported extremity
(Figure 3D). They rolled down to just superior to the lateral
condyle and back with the free foot guiding the movement.
Gluteals. Starting just inferior to the posterior portion of
the iliac crest on the lateral portion of the gluteal region,
participants crossed 1 foot over the opposite knee in a
figure-4 formation while supporting the body on 1 hand
(Figure 3E). Using the support hand, they rolled down to a
position superior to the gluteal fold and back.
Criterion Variables
Pressure-Pain Threshold. The pressure-pain threshold
is used to assess muscle tenderness and is defined as the
minimal amount of pressure that causes pain.19
A higher
pressure-pain threshold indicates a smaller amount of
muscle tenderness. We measured the pressure-pain
threshold for each participant’s right quadriceps at the
beginning of each exercise session, before any other testing.
Participants were instructed to say ‘‘yes’’ at the instant they
felt pain rather than pressure.
With the participant in a relaxed standing position, the
probe of an algometer (model 01163; Layfayette Instrument
Company, Lafayette, IN) with a 1.0-cm2
stimulation area
was placed into the midline of the right quadriceps midway
between the iliac crest and the superior border of the
patella. Force was gradually applied at a constant rate of 50
to 60 kPa/s until the participant indicated pain was present.
Participants completed 3 trials with a 30-second interval
between measurements, and data were recorded in
kilograms per centimeters squared and converted to
kilopascals (1 kg/cm2
¼ 98.1 kPa). The mean of the 3
trials was used for analysis.
Sprint Speed. Participants performed a 30-m sprint on an
indoor synthetic track. They completed 2 submaximal
sprint trials of increasing intensity with a 4-minute break
between trials. Next, 2 maximal sprint trials were
completed with a 4-minute break between trials. During
the break, participants pursued a semiactive recovery as
they walked slowly back to the starting line. Light gates
(Kinematic Measurement System; Fitness Technology,
Skye, South Australia) were used to record the time of
the sprint. Participants started 0.5 m behind the first gate in
a controlled 3-point stance with the dominant foot slightly
behind the nondominant foot. Lights were set at a height of
0.4 m above the ground. Participants were instructed to start
and were encouraged to give maximal effort when they
were ready. Time started when they crossed the first gate,
eliminating cognitive reaction-time factors, and ended
when they crossed the second gate, which was 30 m
away from the first. The faster of the 2 trials was used for
analysis.
Power. A standing broad jump was used to measure
dynamic power. Participants were instructed to stand with
their feet 1 shoulder-width apart, jump out as far as they
could, and land in a controlled manner on 2 feet without
taking a step to maintain balance. We measured the jump
from the toes of the starting position to the closest heel of
the landing position. Each participant completed 2 trials
that were separated by 4 minutes of rest. The farthest of the
2 jump trials was used for analysis.
Change-of-Direction Speed. We used the standard T-
test to assess change-of-direction speed. The T-test was
adopted from the National Strength and Conditioning
Association.17
Light gates also were used to record the T-
test time. Participants performed 1 submaximal trial of the
T-test followed by a 4-minute break. Next, they performed
2 maximal trials with 4-minute rest periods between trials.
Participants started 0.5 m behind the first gate in a 3-point
stance, with the dominant foot slightly behind the
Figure 2. A participant demonstrates the depth achieved during all
back squats. We stacked 5-cm spacers so that when the
participants were at the end phase of the eccentric portion of the
squat repetition, their femurs were parallel to the floor. Participants
were required to touch the top of the stack during each squat
repetition.
8 Volume 50 Number 1 January 2015
5. nondominant foot. Lights were set at a height of 0.4 m
above the ground. Participants were instructed to start and
encouraged to give maximal effort when they were ready.
Time started when they crossed the first gate and ended
when they crossed the same gate at the end of the test. The
faster of the 2 trials was used for analysis.
Dynamic Strength-Endurance. Dynamic strength-
endurance was measured with barbell back squats at 70%
of the participant’s 1RM for a maximal number of
repetitions. Participants were instructed to perform 1 set
of back squats at 35% of their 1RM for 10 repetitions to a
predetermined depth. They then performed back-squat
repetitions with a 1-second eccentric phase, with no pause
at the bottom, and a 1-second concentric phase. Participants
performed repetitions to concentric failure or until squat
technical criteria17
were no longer maintained. Only 1 trial
was completed due to fatiguing effects.
Data Analysis
For data analysis, we used magnitude-based inferences
and precision of estimation.20
Performance measures were
log transformed before analysis to reduce the nonunifor-
mity of error. Magnitude-based inferences on the interac-
tion effects in the mean changes between the intervention
trials (control and foam rolling) were determined. The
interaction effect of time and foam rolling was calculated
from the mean difference between preexercise and each
time point (preexercise to 24, 48, and 72 hours postexer-
cise) for the control and foam-rolling trials. The 2
Figure 3. A participant demonstrates the 5 muscle groups foam rolled and the technique used for each muscle group. Foam rolling
consisted of 45 seconds of rolling for each muscle in the left lower extremity, 15 seconds of rest, 45 seconds on the right lower extremity,
and 15 seconds of rest for all muscles in the following order: A, quadriceps, B, adductors, C, hamstrings, D, iliotibial band, and E, gluteals.
Total foam-rolling time was 20 minutes (15 minutes of rolling and 5 minutes of rest).
Journal of Athletic Training 9
6. differences then were subtracted to estimate the effect of
foam rolling at each time point.
Qualitative descriptors of standardized effects were
assessed using the following criteria: trivial (,0.2), small
(0.2–0.5), moderate (0.5–0.8), and large (.0.8).21
Effects
with 95% confidence limits (CLs) overlapping the thresh-
olds for small positive and negative effects (exceeding 0.2
of the standard deviation on both sides of the null) were
defined as unclear. Clear small or larger effect sizes were
defined as substantial.22
Precision of estimates is indicated
with mean difference 6 95% CLs, which defines the range
representing the uncertainty in the true value of the
unknown population mean. All magnitude-based inference
calculations were performed in Excel (version 2007;
Microsoft Corporation, Redmond, WA).
RESULTS
All raw data (mean 6 SD) collected throughout the
experimental conditions are presented in the Table.
Effect of DOMS on Pain
Magnitude-based inferences demonstrated that DOMS
reduced the pressure-pain threshold. It was almost certain
(!99% likely) that a large decrease in quadriceps pressure-
pain threshold occurred 24 hours postexercise (245.25 kPa;
95% CL ¼ 76.5, 410.1) and 48 hours postexercise (284.5
kPa; 95% CL ¼ 87.3, 480.7), but only a small decrease
occurred 72 hours postexercise (117.7 kPa; 95% CL ¼
À77.5, 305.1).
Effect of DOMS on Performance
Magnitude-based inferences demonstrated that DOMS
negatively affected all subsequent performance measure-
ments when no foam rolling was performed. The increased
30-m sprint time was almost certain to be substantial at all 3
time points (!97% likely), increasing by a large amount at
24 hours (0.17 seconds; 95% CL ¼ 0.11, 0.22), 48 hours
(0.16 seconds; 95% CL ¼ 0.00, 0.33), and 72 hours (0.13
seconds, 95% CL ¼ 0.04, 0.23) postexercise.
The reduction in broad-jump distance was almost certain
(!99% likely), decreasing by a moderate amount at 24
hours (15 cm; 95% CL ¼ 8, 22), 48 hours (19 cm; 95% CL
¼ 8, 30), and 72 hours (17 cm; 95% CL ¼ 10, 25)
postexercise.
The increase in change-of-direction speed time was also
likely to be substantial (.75% likely), increasing a small
amount at 24 hours (0.23 seconds; 95% CL ¼À0.14, 0.60),
a moderate amount at 48 hours (0.31 seconds; 95% CL ¼
À0.03, 0.65), and a small amount at 72 hours (0.19 seconds;
95% CL ¼ 0.04, 0.42) postexercise.
A reduction in squat repetitions occurred at 24 hours
postexercise (95% likely, 3.4 repetitions, moderate effect;
95% CL ¼ 0.45, 6.3) but was unclear by 48 hours (69%
likely, 1.6 repetitions, small effect; 95% CL ¼À0.69, 3.94)
and 72 hours (61% likely, 0.25 repetitions, trivial effect;
95% CL ¼À0.26, 3.1) postexercise.
Effect of Foam Rolling on DOMS
Foam rolling had a moderate effect on the decline in the
pressure-pain threshold of the quadriceps at 24 hours
postexercise (74% likely, 88.29 kPa; 95% CL ¼ À120.66,
297.24) and a large effect at 48 hours postexercise (94%
likely, 140.28; 95% CL ¼ À7.95, 288.31), but it was
unlikely (44% likely) to have a substantial effect at 72
hours postexercise (Figure 4A). That is, the quadriceps felt
substantially better 24 and 48 hours after exercise with
foam rolling.
Effect of Foam Rolling on DOMS Protocol-Induced
Decrements in Performance
We found that foam rolling had a moderate effect on the
increase in sprint time at 24 hours (77% likely, 0.06
seconds; 95% CL ¼ À0.07, 0.19) and at 72 hours (81%
likely, 0.08 seconds; 95% CL ¼ À0.08, 0.24) postexercise
(Figure 4B). That is, sprint time was substantially less
affected at the 24- and 72-hour postexercise time points
with foam rolling.
Foam rolling had a small effect on the decline in broad-
jump performance after exercise at 24 hours postexercise
(72% likely, 5 cm; 95% CL ¼À6.5, 16.5) but a large effect
at 72 hours postexercise (86% likely, 11 cm; 95% CL ¼
Table. Raw Data for All Dependent Variables Throughout the Experimental Conditions
Test
Time Point, h (Mean 6 SD)
Before Delayed-Onset
Muscle Soreness 24 48 72
Foam roll
1-Repetition maximum squat, kg 145.41 6 31.50 NA NA NA
Pressure-pain threshold, kPa 940.78 6 215.82 767.14 6 168.73 758.31 6 240.35 832.87 6 205.03
30-m Sprint time, s 4.39 6 0.18 4.49 6 0.20 4.53 6 0.22 4.44 6 0.17
Broad-jump distance, cm 226.75 6 28.36 217.75 6 22.11 219.00 6 21.97 222.13 6 20.79
Change-of-direction speed, s 10.28 6 0.60 10.62 6 0.62 10.44 6 0.55 10.41 6 0.62
Squat repetitions, No. 17.00 6 6.59 13.88 6 6.90 17.75 6 6.69 17.38 6 8.07
Control
1-Repetition maximum squat, kg 142.58 6 33.73 NA NA NA
Pressure-pain threshold, kPa 934.90 6 247.21 691.61 6 190.31 650.4 6 214.8 821.10 6 253.10
30-m Sprint time, s 4.38 6 0.14 4.54 6 0.17 4.51 6 0.26 4.51 6 0.22
Broad-jump distance, cm 233.88 6 26.91 218.50 6 26.76 215.00 6 32.02 216.50 6 29.25
Change-of-direction speed, s 10.40 6 0.61 10.63 6 0.43 10.60 6 0.62 10.58 6 0.52
Squat repetitions, No. 16.88 6 5.64 13.50 6 7.05 15.25 6 6.48 16.63 6 7.87
Abbreviation: NA, not applicable.
10 Volume 50 Number 1 January 2015
7. À6.5, 28; Figure 4C). That is, the broad jump demonstrated
less of a decline after foam rolling.
We found that the decrement in change-of-direction
speed was unlikely to be affected by foam rolling by an
amount greater than the smallest worthwhile change
postexercise (all likelihood ,65%).
Foam rolling had a moderate effect on squat repetitions at
48 hours postexercise, with participants squatting 1.9
repetitions more (79% likely; 95% CL ¼ À1.5, 5.3), but
any effect of foam rolling on squat repetitions 24 hours and
72 hours postexercise was unlikely (all likelihoods ,55%;
Figure 4D).
DISCUSSION
After intense bouts of exercise, many individuals use
foam rolling to aid in recovery from muscular fatigue and
soreness. We examined the use of foam rolling after a
DOMS-inducing 10 3 10 squat protocol. Our most
important findings were that (1) the protocol was a very
effective way to induce DOMS and substantially decreased
performance measures and (2) foam rolling enhanced
recovery from DOMS and reduced physical performance
decrements after the DOMS protocol. More specifically,
foam rolling resulted in increased pressure-pain threshold
score, sprint speed, power, and dynamic strength-endurance
at various time points after exercise compared with the
control condition. Our results provide strong evidence that
foam rolling can reduce DOMS and the associated
decrements in performance.
Delayed-onset muscle soreness is characterized by
variable amounts of muscle tenderness, stiffness, and pain
that can fluctuate from slight muscle stiffness on palpation
to severe debilitation of athletic performance.2,5
The 10 3
10 squat protocol, which included 1-second concentric and
3-second eccentric contractions, promoted the development
of severe DOMS and substantially decreased physical
performance. Studies2,3,6,8,10–12,14,18,23,24
emphasizing eccen-
tric exercise have resulted in muscular pain along with
decrements in performance. In our study, pressure-pain
thresholds were decreased at all time points postexercise,
indicating an increase in muscle tenderness. We also
observed decrements in performance measures for all
dependent variables throughout the 72 hours postexercise:
sprint time increased 3.02% to 3.77%, power decreased
6.57% to 8.07%, change-of-direction speed increased 1.8%
to 2.2%, and squat repetition number decreased 1.48% to
Figure 4. Magnitude-based inferences demonstrating the effect of foam rolling on A, muscle tenderness, B, sprint speed (30-m sprint
time), C, power (broad-jump distance), and D, dynamic strength-endurance (maximal squat repetitions with a 70% of 1-repetition maximum
load) after the delayed-onset muscle soreness (DOMS) protocol. Points represent the effect size (Cohen d) describing the interaction effect
of foam rolling to control between each time point and pre-DOMS protocol. Error bars represent 95% confidence limits for the mean effect.
A point in the shaded region represents a clinically trivial effect.
Journal of Athletic Training 11
8. 20%. The reduction in performance may be due to a
combination of several factors, including (1) physiologic
damage to sarcomeres during intense exercise, such as
tearing of Z-lines25
; (2) a reduction in strength due to acute
muscular fatigue26
; (3) decreased range of motion; (4)
increased inflammation; and (5) trepidation resulting from
the pain of movement.27
The exact mechanism responsible
for the reduction in performance remains unclear.
The reductions in performance differed between the
control and foam-rolling groups. Similar to the effect of
postexercise massage, foam rolling appears to aid in the
recovery of muscle tenderness associated with DOMS.
Similar to other research,14
we found that a 20-minute
foam-rolling session caused participants to experience
substantially less muscle tenderness. Researchers have
shown that massage may reduce the pain associated with
DOMS. However, it is unclear whether massage is an
effective treatment for improving muscular function after
DOMS. A combination of effleurage, tapotement, and
petrissage had no effect on isokinetic11,12
and isometric
muscle force.12
On the other hand, Viitasalo et al13
showed
that warm underwater jet massage caused less of a decrease
in continuous jumping power and less of an increase in
ground contact time during a week of intense physical
training. Similarly, in our study, foam rolling was beneficial
for the recovery of physical performance involving
dynamic movements after exercise that induced DOMS.
Perhaps isometric and isokinetic measures of single-joint
muscle performance are unaffected by massage and foam
rolling, whereas dynamic movements involving multiple
joints, such as jumping, squatting, and sprinting, may
benefit.14
Among the different dynamic performance measures in
our study, a discrepancy seems to exist as to how foam
rolling affected each variable. Foam rolling had a trivial
effect on change-of-direction speed, likely because per-
forming a T-test requires a large amount of motor control
and coordination due to the complex interaction of multiple
muscles producing multiple actions (eg, acceleration;
deceleration; lateral, forward, and backward movement).28
However, in contrast, foam rolling positively affected both
sprint speed and power performances at 24 and 72 hours
postexercise. These movements involve acceleration of the
body in a single direction. Furthermore, these results are not
surprising given that researchers have demonstrated very
small correlations between T-test and jumping or sprinting
performance,29
whereas strong correlations have been
reported between sprinting and various measures of
jumping performance.30
Regardless of whether the partic-
ipants foam rolled, their total number of squat repetitions
decreased similarly at 24 hours post-DOMS protocol. Squat
repetitions returned to preexercise values by 48 hours
postexercise during the foam-roll condition but not until 72
hours postexercise for the control condition. Whereas some
substantial effects may have been missed due to our small
number of participants, we observed a sufficient number of
substantial effects to indicate that foam rolling is likely to
be an effective DOMS recovery modality. Although some
of the observed benefits we declare as likely have a
possibility of clinically trivial or even harmful effects based
on the magnitude of the 95% CLs, estimating clinical
likelihoods requires a sufficiently substantial portion of the
95% CL to be greater than a trivial effect size. The likely
accelerated recovery of physical performance measures
could be critical for athletes training or competing with
short durations of rest.
Various postulated mechanisms may explain why foam
rolling enhanced the recovery from muscle tenderness and
associated dynamic performance measures throughout the
72 hours postexercise. The most common mechanisms are
decreased edema, enhanced blood lactate removal, and
enhanced tissue healing,17
which are mainly due to the
increase in muscular blood flow.31,32
Increased blood flow
hinders the margination of neutrophils and reduces
prostaglandin production, subsequently decreasing inflam-
mation.24
Massage-induced muscular blood flow also
increases oxygen delivery, which encourages mitochondrial
resynthesis of adenosine triphosphate and the active
transport of calcium back into the sarcoplasmic reticulum.4
However, considering that the roles of lactate and
adenosine triphosphate depletion in fatigue are widely
disputed, these explanations seem unlikely. Regardless, the
action of foam rolling, similar to massage, could increase
muscular blood flow and result in an enhanced recovery
from DOMS in other ways. For example, foam rolling may
have a systemic biochemical effect.24,33
Massage-related
biochemical changes include (1) increased circulating
neutrophil levels24
; (2) smaller increases in postexercise
plasma creatine kinase24
; (3) activated mechanosensory
sensors that signal transcription of COX7B and ND1,
indicating that new mitochondria are being formed and
presumably accelerating the healing of the muscle33
; and
(4) less active heat-shock proteins and immune cytokines,
reflecting less cellular stress and inflammation.33
These
biochemical changes were due to massage that applied
constant pressure to the muscle. Perhaps the constant
pressure on the muscle from foam rolling resulted in
biochemical changes similar to those reported earlier.
Foam rolling substantially reduced the negative effect of
DOMS on dynamic movements, which incorporate power,
strength, and endurance. The foam-rolling–induced en-
hancement of recovery after the exercise protocol may have
been due to a reduction in reduced pain, increased
voluntary activation,14
and various other aforementioned
mechanisms that were characterized by massage research.
Given that only 2 studies support foam rolling as a recovery
technique, it is unclear whether the foam-rolling prescrip-
tion in our study optimized the duration, muscles, intensity,
and number of sessions to achieve the best recovery. The
time chosen for participants to foam roll was based on
current clinical recommendations that 20 minutes of foam
rolling is a substantial amount of time. Researchers should
examine the frequency, intensity (amount of pressure
placed on the foam roller), time (immediately postexercise
versus other time points), and type (sweeping pressure
versus undulations) of foam rolling that optimizes recovery
after intense physical performance events.
CONCLUSIONS
Athletes commonly must train or compete during
consecutive days despite discomfort and pain they may
have sustained from previous exercise. At times of severe
DOMS, athletes can experience decrements in physical
performance up to and beyond 72 hours postexercise. To
combat the adverse effects of DOMS, a 20-minute bout of
foam rolling on a high-density roller immediately postex-
12 Volume 50 Number 1 January 2015
9. ercise and every 24 hours thereafter may reduce the
likelihood of muscle tenderness and decrements in multi-
jointed dynamic movements. Just three 20-minute bouts (60
minutes total) of foam rolling can substantially enhance
recovery after DOMS and alleviate muscle tenderness. This
form of self-induced massage could benefit athletes seeking
a recovery modality that is relatively affordable, easy to
perform, and time efficient and that enhances muscular
recovery.
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Address correspondence to Duane C. Button, PhD, School of Human Kinetics and Recreation, Memorial University of Newfoundland,
St John’s, Newfoundland A1C5S7, Canada. Address e-mail to dbutton@mun.ca.
Journal of Athletic Training 13