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.
fatigue following a
soccer match is multifactorial and related to dehydration,
glycogen depletion, muscle damage and mental fatigue. A
multitude of recovery strategies are currently implemented
in professional soccer clubs to target these causes of fatigue.
Recovery strategies aimed at reducing acute inflammation
from muscle damage and enhancing its rate of removal are
particularly used in professional soccer settings.
Nossos dados sugerem que um macrociclo com ênfase na capacidade técnica e tática foi capaz de promover aumentos no desempenho físico e tático de jovens jogadores de futebol em situações reais de disputa. Assim, a distribuição das cargas de treinamento utilizadas neste estudo, além de possibilitar uma formação mais específica e contextual, proporcionou um aumento da intensidade do jogo no final da temporada, variável diretamente relacionada ao resultado do jogo (17). Além disso, verificou-se que o protocolo de treinamento causou reduções nos marcadores de danos musculares, revelando um estímulo benéfico para o sistema muscular, o que pode contribuir para a prevenção de lesões por sobreentrenamento ao longo da temporada. Apesar da importância bem documentada da avaliação de parâmetros sangüíneos (ie, marcadores de dano) durante a prática de futebol (3, 4, 23, 29), verificamos que a redução relacionada foi associada com maior taxa de trabalho durante o jogo, Através de um treinamento técnico-tático de periodização, mostrando a importância do monitoramento desses parâmetros em longo prazo.
Cold water immersion versus whole body cryotherapyFernando Farias
Cold-water immersion was more effective in
accelerating recovery kinetics than whole-body cryotherapy for countermovement jump
performance at 72h post-exercise. Cold-water immersion also demonstrated lower soreness
and higher perceived recovery levels across 24-48h post-exercise.
Eccentric training using external loads greater than the
relative concentric training intensity is a potent stimulus for
enhancements in muscle mechanical function, and MTU
morphological and architectural adaptations. The inclusion
of eccentric loads above maximal concentric strength is
therefore an avenue to induce novel training stimuli and
effect change in key determinants, and functional metrics,
of strength, power and speed performance. Strength
improvements are largely mode-specific and arise from a
combination of neural, morphological and architectural
adaptations [8]. Increased agonist volitional drive is posited
as the primary contributing factor to the marked increases
in eccentric strength observed following training [54].
Eccentric training improves concentric muscle power and
SSC performance to a greater extent than concentric or
traditional modalities
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.
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).
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.
fatigue following a
soccer match is multifactorial and related to dehydration,
glycogen depletion, muscle damage and mental fatigue. A
multitude of recovery strategies are currently implemented
in professional soccer clubs to target these causes of fatigue.
Recovery strategies aimed at reducing acute inflammation
from muscle damage and enhancing its rate of removal are
particularly used in professional soccer settings.
Nossos dados sugerem que um macrociclo com ênfase na capacidade técnica e tática foi capaz de promover aumentos no desempenho físico e tático de jovens jogadores de futebol em situações reais de disputa. Assim, a distribuição das cargas de treinamento utilizadas neste estudo, além de possibilitar uma formação mais específica e contextual, proporcionou um aumento da intensidade do jogo no final da temporada, variável diretamente relacionada ao resultado do jogo (17). Além disso, verificou-se que o protocolo de treinamento causou reduções nos marcadores de danos musculares, revelando um estímulo benéfico para o sistema muscular, o que pode contribuir para a prevenção de lesões por sobreentrenamento ao longo da temporada. Apesar da importância bem documentada da avaliação de parâmetros sangüíneos (ie, marcadores de dano) durante a prática de futebol (3, 4, 23, 29), verificamos que a redução relacionada foi associada com maior taxa de trabalho durante o jogo, Através de um treinamento técnico-tático de periodização, mostrando a importância do monitoramento desses parâmetros em longo prazo.
Cold water immersion versus whole body cryotherapyFernando Farias
Cold-water immersion was more effective in
accelerating recovery kinetics than whole-body cryotherapy for countermovement jump
performance at 72h post-exercise. Cold-water immersion also demonstrated lower soreness
and higher perceived recovery levels across 24-48h post-exercise.
Eccentric training using external loads greater than the
relative concentric training intensity is a potent stimulus for
enhancements in muscle mechanical function, and MTU
morphological and architectural adaptations. The inclusion
of eccentric loads above maximal concentric strength is
therefore an avenue to induce novel training stimuli and
effect change in key determinants, and functional metrics,
of strength, power and speed performance. Strength
improvements are largely mode-specific and arise from a
combination of neural, morphological and architectural
adaptations [8]. Increased agonist volitional drive is posited
as the primary contributing factor to the marked increases
in eccentric strength observed following training [54].
Eccentric training improves concentric muscle power and
SSC performance to a greater extent than concentric or
traditional modalities
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.
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).
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.
Effects of seated and standing cold water immersion on recovery from repeated...Fernando Farias
There were
no significant group differences between control and either of the cold water immersion interventions. Seated cold water
immersion was associated with lower DOMS than standing cold water immersion (effect size = 1.86; P = 0.001). These
data suggest that increasing hydrostatic pressure by standing in cold water does not provide an additional recovery benefit
over seated cold water immersion, and that both seated and standing immersions have no benefit in promoting recovery
THE ABILITY TO EXPRESS HIGH
POWER OUTPUTS IS CONSIDERED
TO BE ONE OF THE FOUNDA-
TIONAL CHARACTERISTICS
UNDERLYING SUCCESSFUL PER-
FORMANCE IN A VARIETY OF
SPORTING ACTIVITIES, INCLUDING
JUMPING, THROWING, AND
CHANGING DIRECTION. NUMER-
OUS TRAINING INTERVENTIONS
HAVE BEEN RECOMMENDED TO
ENHANCE THE ATHLETE’S ABILITY
TO EXPRESS HIGH POWER OUT-
PUTS AND IMPROVE THEIR OVER-
ALL SPORTS PERFORMANCE
CAPACITY. THIS BRIEF REVIEW
EXAMINES THE FACTORS THAT
UNDERLIE THE EXPRESSION OF
POWER AND VARIOUS METHODS
THAT CAN BE USED TO MAXIMIZE
POWER DEVELOPMENT
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.
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.
HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHTFernando Farias
Traditionally, resistance training often is
performed separately from aerobic training V
typically on two or three nonconsecutive days
each week. The American College of Sports
Medicine (ACSM) recommends 8 to 12 repeti-
tions of a resistance training exercise for each
major muscle group at an intensity of 40% to 80%
of a one-repetition max (RM) depending on the
training level of the participant.
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.
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.
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.
How Small-Sided and Conditioned Games Enhance Acquisition of Movement and Dec...Fernando Farias
Such traditional methods provide a limited scope for
action variability in learners because a key aim of practitioners
is to decrease uncertainty of actions and rationalize decision-
making processes in training drills. Despite these reported bene-
fits, traditional utilization of practice drills has been criticized
because they neglect the active role of the performance envi-
ronment in shaping movement behavior and decision making
(10), sustaining a dysfunctional rupture in the performer-
environment relationship (cf. the concept of organismic asym-
metry in sports science (9)).
High intensity warm ups elicit superior performance Fernando Farias
The benefits of an active warm-up (WU) have been
attributed to increases in muscle temperature, nerve
conductivity, and the speeding of metabolic reactions.1 Non-
temperature-related benefifis include an increased blood-flflw
to working muscles, elevated baseline oxygen consumption,
and the induction of a post-activation potentiation (PAP)
effect.
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.
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).
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.
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.
The effectiveness of exercise interventions to prevent sports injuriesFernando Farias
Strength training reduced sports injuries to less
than one-third. We advocate that multiple exposure interven-
tions should be constructed on the basis of well-proven single
exposures and that further research into single exposures, par-
ticularly strength training, remains crucial. Both acute and
overuse injuries could be significantly reduced, overuse injuries
by almost a half.
Post exercise cold water immersion attenuates acute anabolic signallingFernando Farias
these two studies offer new and
important insights into how cold water immersion during
recovery from strength exercise affects chronic training
adaptations and some of the molecular mechanisms that
underpin such adaptations. Cold water immersion delayed
or inhibited satellite cell activity and suppressed the
activation of p70S6K after acute strength exercise. These
effects may have been compounded over time to diminish
the expected increases in muscle mass and strength as a
result of training. The results of these studies challenge the
notion that cold water immersion improves recovery after
exercise. Individuals who use strength training to improve
athletic performance, recover from injury or maintain
their health should therefore reconsider whether to use
cold water immersion as an adjuvant to their training.
Effect of cold water immersion on skeletal muscle contractile properties in s...Fernando Farias
This study shows that repeated cold-water immersions (4
4 mins at 4-C) cause considerable alterations to muscle behavior. These alter-
ations signififiantly affect the state of muscles and their response capacity, partic-
ularly in relation to muscle stiffness and muscle contraction velocity.
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.
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.
Todos os dias, em diferentes locais nos quais se pratica
esportes no mundo todo, atletas preparam-se para competir
com um ritual familiar de alongar os principais
grupos musculares requisitados para aquele esporte.
Essas rotinas de pré-exercícios costumam incorporar
uma variedade de técnicas de alongamento e exercícios
de aquecimento. Textos de medicina esportiva, artigos
de periódicos para profissionais de saúde e treinadores,
e publicações leigas promovem o alongamento como
fundamental para diminuir o risco às lesões.
Effects of seated and standing cold water immersion on recovery from repeated...Fernando Farias
There were
no significant group differences between control and either of the cold water immersion interventions. Seated cold water
immersion was associated with lower DOMS than standing cold water immersion (effect size = 1.86; P = 0.001). These
data suggest that increasing hydrostatic pressure by standing in cold water does not provide an additional recovery benefit
over seated cold water immersion, and that both seated and standing immersions have no benefit in promoting recovery
THE ABILITY TO EXPRESS HIGH
POWER OUTPUTS IS CONSIDERED
TO BE ONE OF THE FOUNDA-
TIONAL CHARACTERISTICS
UNDERLYING SUCCESSFUL PER-
FORMANCE IN A VARIETY OF
SPORTING ACTIVITIES, INCLUDING
JUMPING, THROWING, AND
CHANGING DIRECTION. NUMER-
OUS TRAINING INTERVENTIONS
HAVE BEEN RECOMMENDED TO
ENHANCE THE ATHLETE’S ABILITY
TO EXPRESS HIGH POWER OUT-
PUTS AND IMPROVE THEIR OVER-
ALL SPORTS PERFORMANCE
CAPACITY. THIS BRIEF REVIEW
EXAMINES THE FACTORS THAT
UNDERLIE THE EXPRESSION OF
POWER AND VARIOUS METHODS
THAT CAN BE USED TO MAXIMIZE
POWER DEVELOPMENT
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.
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.
HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHTFernando Farias
Traditionally, resistance training often is
performed separately from aerobic training V
typically on two or three nonconsecutive days
each week. The American College of Sports
Medicine (ACSM) recommends 8 to 12 repeti-
tions of a resistance training exercise for each
major muscle group at an intensity of 40% to 80%
of a one-repetition max (RM) depending on the
training level of the participant.
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.
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.
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.
How Small-Sided and Conditioned Games Enhance Acquisition of Movement and Dec...Fernando Farias
Such traditional methods provide a limited scope for
action variability in learners because a key aim of practitioners
is to decrease uncertainty of actions and rationalize decision-
making processes in training drills. Despite these reported bene-
fits, traditional utilization of practice drills has been criticized
because they neglect the active role of the performance envi-
ronment in shaping movement behavior and decision making
(10), sustaining a dysfunctional rupture in the performer-
environment relationship (cf. the concept of organismic asym-
metry in sports science (9)).
High intensity warm ups elicit superior performance Fernando Farias
The benefits of an active warm-up (WU) have been
attributed to increases in muscle temperature, nerve
conductivity, and the speeding of metabolic reactions.1 Non-
temperature-related benefifis include an increased blood-flflw
to working muscles, elevated baseline oxygen consumption,
and the induction of a post-activation potentiation (PAP)
effect.
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.
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).
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.
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.
The effectiveness of exercise interventions to prevent sports injuriesFernando Farias
Strength training reduced sports injuries to less
than one-third. We advocate that multiple exposure interven-
tions should be constructed on the basis of well-proven single
exposures and that further research into single exposures, par-
ticularly strength training, remains crucial. Both acute and
overuse injuries could be significantly reduced, overuse injuries
by almost a half.
Post exercise cold water immersion attenuates acute anabolic signallingFernando Farias
these two studies offer new and
important insights into how cold water immersion during
recovery from strength exercise affects chronic training
adaptations and some of the molecular mechanisms that
underpin such adaptations. Cold water immersion delayed
or inhibited satellite cell activity and suppressed the
activation of p70S6K after acute strength exercise. These
effects may have been compounded over time to diminish
the expected increases in muscle mass and strength as a
result of training. The results of these studies challenge the
notion that cold water immersion improves recovery after
exercise. Individuals who use strength training to improve
athletic performance, recover from injury or maintain
their health should therefore reconsider whether to use
cold water immersion as an adjuvant to their training.
Effect of cold water immersion on skeletal muscle contractile properties in s...Fernando Farias
This study shows that repeated cold-water immersions (4
4 mins at 4-C) cause considerable alterations to muscle behavior. These alter-
ations signififiantly affect the state of muscles and their response capacity, partic-
ularly in relation to muscle stiffness and muscle contraction velocity.
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.
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.
Todos os dias, em diferentes locais nos quais se pratica
esportes no mundo todo, atletas preparam-se para competir
com um ritual familiar de alongar os principais
grupos musculares requisitados para aquele esporte.
Essas rotinas de pré-exercícios costumam incorporar
uma variedade de técnicas de alongamento e exercícios
de aquecimento. Textos de medicina esportiva, artigos
de periódicos para profissionais de saúde e treinadores,
e publicações leigas promovem o alongamento como
fundamental para diminuir o risco às lesões.
Treinamento de força máxima x treinamento de potência: alterações no desempen...Fernando Farias
O objetivo do presente estudo foi investigar as alterações no desempenho de força máxima e as adaptações
morfológicas decorrentes do treinamento de força máxima e de potência muscular. Quarenta
sujeitos foram randomicamente divididos nos grupos treino de força (TF; 178,7 ± 4,3 cm; 75,2 ± 7,3 kg;
22,5 ± 3,8 anos), treino de potência (TP; 177,0 ± 5,9 cm; 76,0 ± 8,9 kg; 24,2 ± 4,1 anos), e controle (C;
178,9 ± 11,0 cm; 74,1 ± 9,6 kg; 24,1 ± 2,7 anos). Os sujeitos dos grupos TF e TP foram submetidos a oito
semanas de treinamento, com três sessões semanais. O grupo TF realizou agachamento com cargas
entre 60 e 95% de 1 RM, enquanto o grupo TP realizou agachamento com cargas entre 30 e 60% de 1
RM, com a maior velocidade possível. Foi avaliado o ganho de força máxima no teste de 1 RM no
agachamento e a área de secção transversa das fibras tipo I, tipo IIa e tipo IIb pré- e pós-treinamento.
Os grupos TF e TP aumentaram a força máxima após o período de treinamento (p < 0,001), de maneira
similar (p > 0,05). Houve um efeito principal de tempo para o aumento da área de secção transversa
para todos os tipos de fibras (p < 0,05). Concluindo, o TF e o TP produziram ganhos de força e de
hipertrofia muscular semelhantes, após oito semanas de treinamento.
La Organización Mundial de la Salud en sus recomendaciones
mundiales sobre actividad física Para la Salud (1), incluye
textualmente para los grupos de edad de 18 a 64 años y de 65 en
adelante lo siguiente: “Deberían realizar ejercicios de
fortalecimiento muscular de los grandes grupos musculares
dos o más días a la semana”. A la hora de elegir los protocolos
de entrenamiento han de tenerse en cuenta una serie de
cuestiones, entre las cuales están la gestión del volumen e
intensidad de las sesiones.
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
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
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.
En la actualidad, son pocos los que dudan de la importancia que ha adquirido la
prevención de lesiones en el deporte contemporáneo en general, y en el fútbol
en particular. Al elevado coste económico derivado de la lesión (puede alcanzar
los 500.000 euros por mes para un jugador europeo de primer nivel) (Ekstrand,
2013), se añade la más que posible relación entre la incidencia lesional y
rendimiento deportivo (Eirale, Tol, Farooq, Smiley, & Chalabi, 2013; Hagglund et
al., 2013). Estos hechos, han provocado un aumento de la investigación
relacionada con el tema, y una elevada preocupación y ocupación de los
integrantes del cuerpo técnico para intentar reducir la incidencia lesional de sus
equipos. Por ello, el primer objetivo de cualquier preparador físico al trabajar con
un equipo de fútbol (y posiblemente sobre el que pueda tener más incidencia el
trabajo bien realizado) debería ser siempre la prevención de lesiones (Jarvis,
2015).
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.
Soccer is the most popular sport in the world and is performed by men and
women, children and adults with different levels of expertise. Soccer performance
depends upon a myriad of factors such as technical/biomechanical, tactical,
mental and physiological areas.
Pilot study to establish if Transdermal Magnesium can help relieve physical ...Monica McSherry
Cycling is one of the most high-energy consuming exercises leading to depletion of energy sources and development of fatigue. Post-training fatigue has significant effects on the mood and stress responses of cyclists. Furthermore, high stamina cycling can have an adverse impact on dehydroepiandrosterone sulphate (DHEA-S) and cortisol resulting in poor recovery. The transdermal application of magnesium can help by improving DHEA and cortisol. The current study investigated the effectiveness of transdermal magnesium in decreasing post-exercise fatigue in cyclists.
ANSWER QUESTIONS 1-5 1. Select a familiar activity and identif.docxnolanalgernon
ANSWER QUESTIONS 1-5
1. Select a familiar activity and identify the muscles of the upper extremity
that are used as agonists during the activity (100 words)
2. Select a familiar racket sport and identify the sequence of movements
that occur at the shoulder, elbow, and wrist joints during the execution
of forehand and backhand strokes---must provide a minimum of 100 word response
3. Select five resistance-based exercises for the upper extremity, and
identify which muscles are the primary movers and which muscles
assist during the performance of each exercise
4. Once you have finished reading the article on Shoulder Muscle Recruitment Patterns, please provide a 250 word response about the article. You can talk about what you learned from the article, what you found to be interesting or if you have any personal or work experience with what the article is about.
Article is listed in the other link.
5. Explain the meaning of the following statement: Hormones act as silent messengers to integrate the body as a unit. (200 words)
Apa format
Due Wednesday June 19, 2019
Assessment Rubric for the Research Project
Student:
Paper Title:
Mechanics:
• ______ Virtually free of grammatical and typographical errors
• ______ Neat and scholarly presentation
Content:
• ______ Identifies and provides appropriate details on all the components of
the project
• _______ Met content requirement
• _______ Demonstrates scholarly research skills
• _______ Documents sources accurately and appropriately
• _______ Citation format IAW APA Manual 6th Edition
• _______ Writes in a sustained, logical, coherent, and scholarly manner
Legend: E = Outstanding
G = Good
S = Satisfactory
U = Unsatisfactory
Comments:
See discussions, stats, and author profiles for this publication at: https://www.researchgate.net/publication/26296054
Shoulder Muscle Recruitment Patterns and Related Biomechanics during
Upper Extremity Sports
Article in Sports Medicine · February 2009
DOI: 10.2165/00007256-200939070-00004 · Source: PubMed
CITATIONS
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Some of the authors of this publication are also working on these related projects:
1) Pitching Biomechanics View project
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California State University, Sacramento
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American Sports Medicine Institute
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https://www.researchgate.net/publication/26296054_Shoulder_Muscle_Recruitment_Patterns_and_Related_Biomechanics_during_Upper_Extremity_Sports?enrichId=rgreq-cd450ab9ff6da5fc4ee9f161e2bb4ab3-XXX&enrichSource=Y292ZXJQYWdlOzI2Mjk2MDU0O0FTOjM5MDQyNjQxMTQ1NDQ2NEAxNDcwMDk2MzE4NTI1&el=1_x_2&_esc=publicationCoverPdf
https://www.researchgate.net/publicat.
Information for Sports Authority (Football Coach / Coaching Club / Athletic T...Safia Fatima Mohiuddin
Information for Sports Authority (Football Coach / Coaching Club / Athletic Trainer) - Youth Football Scenarios
Project Overview and Goals
Adolescents prefer independent decision making and rely on authoritative information and evidence to consider alternative options recommended by caregivers. Coaches are often not informed of concussions due to heading frequency in football. For example, the Scottish Football Association advises “low priority heading for youth” - 14s and 15s are to practice not more than one heading session per week. However, this has not been implemented and a coaching club typically has three sessions in one week.
To assist this age group in assessing risk, the participation of sports authorities, academic authorities, and medical authorities is required, who in turn, may be supported by available research evidence base. An informed ecosystem will ensure young athletes know when to report a concussion and prioritize optimal health for smooth transition into emerging adulthood.
This project is intended to inform of concussions from heading in youth football. The education is based on a comprehensive literature review based on evidence from the past five years.
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.
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.
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.
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.
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.
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.
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)
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”.
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.
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...
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
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 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.
Bilateral and unilateral vertical ground reaction forcesFernando Farias
The purposes of this study were to assess unilateral and bilateral vertical jump performance
characteristics, and to compare the vertical ground reaction force characteristics of the impulse and landing
phase of a vertical jump between the dominant and non-dominant leg in soccer players.
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Narrated Business Proposal for the Philadelphia Eaglescamrynascott12
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3. gender, muscle fibre typology), potentially influence the time course of re-
covery. Recovery in soccer is a complex issue, reinforcing the need for future
research to estimate the quantitative importance of fatigue mechanisms and
identify influencing factors. Efficient and individualized recovery strategies
may consequently be proposed.
1. Introduction
In elite soccer, the number of competitive match-
es per season, including domestic, continental
and international matches, is very high. During
the 2009–10 season ending with the Fe´ de´ ration
Internationale de Football Association (FIFA)
World Cup in South Africa, several Spanish
players played up to 70 competitive matches.
Participation in a single match leads to acute fa-
tigue characterized by a decline in physical per-
formance over the following hours and days.[1,2]
Several studies have reported that more than
72 hours are required to achieve pre-match values
for physical performance, as well as normalizing
muscle damage and inflammation among elite,[1,2]
first- and second-division players.[3-5]
During peri-
ods where the schedule is particularly congested
(i.e. two matches per week over several weeks),
the recovery time allowed between two successive
matches lasts 3–4 days, which may be insufficient
to restore normal homeostasis within players. As
a result, players may experience acute and chronic
fatigue potentially leading to underperformance
and/or injury. Ekstrand et al.[6]
showed that
players who ‘underperformed’ at the 2002 FIFA
World Cup had played a mean of 12.5 matches
during the 10 weeks before the event. In compar-
ison, those who performed above expectations had
only played nine matches over the same period.
In addition, Dupont et al.[7]
reported a 6.2-fold
higher injury rate in players who played two
matches per week compared with those who played
only one match per week. During congested
schedules, recovery strategies are commonly used
in an attempt to regain performance faster and
reduce the risk of injury.
A soccer match leads to a physical perfor-
mance decrement associated with the disturbance
of psychophysiological parameters that progres-
sively return to initial values during the recovery
process. This article is Part I of a subsequent
companion review and deals with (i) post-match
fatigue mechanisms; and (ii) recovery kinetics of
physical performance, subjective and biochemical
markers. The companion review will analyse re-
covery strategies used by professional soccer teams.
This review is justified, given the requirements to
recover quickly in order to play mid-week match-
es or to train hard quicker. It aims to present a
pertinent synthesis of research on the fatigue ac-
cumulated in elite players following a soccer match
and the subsequent recovery process, including
the influence of intrinsic and extrinsic factors on
the time course of recovery. It also aims to iden-
tify relevant markers for future research.
2. Post-Match Fatigue
Soccer involves many physically demanding
activities including sprinting, changes in direction
and running speed, jumps and tackles, as well as
technical actions such as dribbling, shooting and
passing. In performing these activities, a decline
in performance known as fatigue can occur. Gen-
erally, fatigue is defined as any decline in muscle
performance associated with muscle activity.[8]
In
soccer, fatigue occurs temporarily after short-
term intense periods in both halves; towards the
end of the match[9]
and after the match. Rampinini
et al.,[10]
for example, observed reductions in knee
extensor maximal voluntary activation and elec-
tromyographical activity (-8%; p < 0.001 and
-12%; p = 0.001, respectively) and knee extensor
peak torque responses to paired stimulations at
10Hz (-9%; p< 0.001) after a match. As mechan-
isms that cause fatigue during a match have already
been reviewed,[9,11]
this section focuses mainly on
the potential mechanisms that contribute to post-
998 Ne´de´lec et al.
Adis ª 2012 Springer International Publishing AG. All rights reserved. Sports Med 2012; 42 (12)
4. match fatigue. Match-related fatigue is deter-
mined by a combination of central and peripheral
factors.[10,12]
The decline in performance observ-
ed at the end of a match arises from a combina-
tion of several factors involving mechanisms
from the central nervous system to the muscle cell
itself and energy production.[13]
2.1 Dehydration
A negative fluid balance is a common feature
observed after soccer matches, given that the soccer
rules limit the opportunity for players to rehy-
drate. The level of dehydration depends upon
climatic and atmospheric conditions (weather,
wind, temperature, humidity and altitude). After
a match played in a hot environment (31.2–
31.6°C), Mohr et al.[14]
reported a net fluid loss of
mean – standard error of mean (SEM) 1.5 – 0.1 l
or more than 2% of the initial body mass. In ad-
dition, a significant correlation (r = 0.73; p < 0.05)
was observed between the net fluid loss during the
match and the fatigue index in a post-match
sprint test. Moderate fluid deficits corresponding
to ~2% of body mass are common even in soccer
matches played in thermoneutral conditions.[1,15]
Although moderate dehydration does not impair
anaerobic performance,[16,17]
technical ability[17]
and cognitive performance,[18,19]
some studies have
shown that moderate fluid loss is detrimental to
endurance exercise performance.[20-22]
As dehy-
dration is associated with impaired endurance
performance, the time to rehydrate appears cru-
cial. After intermittent cycling exercise leading to
a dehydration of 2% of body mass, the main
factors that influenced post-exercise rehydration
processes were the volume (150% of sweat loss)
and composition of the fluid consumed (sodium
concentration: 61 mmol/L).[23]
It is likely that
dehydration plays a limited role in post-soccer
match fatigue, as the time to rehydrate is rela-
tively short (6 hours) as long as guidelines are
respected.[23]
Nevertheless, rehydration appears a
determinant factor during the post-match re-
covery process, as loss of intracellular fluid volume
reduces rates of glycogen and protein synthesis,
while high-cell volume contributes to stimulate
these processes.[24,25]
2.2 Glycogen Depletion
In a soccer player, muscle glycogen is probably
the most important substrate for energy produc-
tion and the decrement in high-intensity distance
frequently observed at the end of a match[26,27]
may be related to depletion of glycogen in some
muscle fibres.[11,28-30]
Krustrup et al.[29]
reported
that before three matches played by 31 fourth divi-
sion Danish players, most of all fibres (mean –
SEM 73 – 6%) were rated as full with glycogen,
whereas this value was lower (p < 0.05) after match
(mean – SEM 19 – 4%). According to these au-
thors, it is possible that such a depletion of gly-
cogen in some fibres does not allow for a maximal
effort in single and repeated sprints. The time
course of muscle glycogen repletion after a high-
level soccer match is between 2 and 3 days. Jacobs
et al.[28]
showed that muscle glycogen concentra-
tion with eight Swedish top-level players was about
50% of the pre-match value 2 days after a match.
Krustrup et al.[30]
observed that even when seven
first- and second-division Danish players ingested
a diet high in carbohydrates, muscle glycogen
contents immediately and 24 hours after a match
were 43% (p < 0.001) and 27% (p < 0.001) lower
than pre-match values, respectively. Forty-eight
hours after the match, the glycogen level was not
significantly different (-9%; p = 0.096) to pre-
match values.
2.3 Muscle Damage
During a soccer match, intense activities, such
as sprints with short distances of deceleration in
order to stop or change direction,[31]
kick ball,[32]
shots on goal,[32]
tackles,[32]
maximal jumps[32,33]
or direct contacts with opposing players,[32]
are
repetitively performed. These activities involve
many eccentric muscle contractions and have the
potential to induce muscle damage.[34-36]
Indeed,
changes in direction, accelerations and decelera-
tions are particularly damaging to muscle. In a
comparison of the impact of the soccer-specific
Loughborough Intermittent Shuttle Test (LIST)[37]
versus a soccer match on muscle damage, Magalha˜ es
et al.[5]
explained the absence of additional signs
of muscle damage in the match when compared
Soccer Recovery: Part I – Post-Match Fatigue 999
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5. with LIST by the number of turns, including ac-
celerations and decelerations in the LIST. Ec-
centric muscle contractions during these activities
are considerable and may explain the marked
increase in both muscle soreness and markers
of muscle damage observed after the LIST.[38]
A topic of interest for future studies may be the
comparison of the impact of a soccer match and
simulated soccer exercise[12,39,40]
on muscle damage
markers. Because simulated soccer exercises do
not include activities such as contact, jumps,
tackles and shots present during a match, these
comparisons may help to identify activities that
are particularly damaging to muscles. More in-
dividualized recovery strategies could be devised
on the basis of muscle-damaging activities per-
formed during the match.[41]
Exercises to which
players are unaccustomed can also induce muscle
damage.[42]
Consequently, when players stop or
reduce practice during off-season or during an
injury period, the restart is likely to be characterized
by higher muscle damage.
Muscle damage is ascribed to mechanical dis-
ruption of the fibre, including membrane dam-
age, myofibrillar disruptions characterized by
myofillament disorganization and loss of Z-disk
integrity,[43]
while subsequent damage is linked to
inflammatory processes and to changes in ex-
citation-contraction coupling within muscles.[42]
The severity of the muscle damage varies from
microinjury of a small number of fibres to disrup-
tion of a whole muscle. Muscle damage is char-
acterized by a temporary decrease in muscle
function, an increase in intracellular proteins in
blood, increased muscle soreness and an in-
creased swelling of the involved muscle group.[44]
Consequently, the main following markers are
currently used to study muscle damage: maximal
voluntary contraction strength, blood markers such
as creatine kinase (CK) and myoglobin concentra-
tions, muscle pain, range of motion and swelling.
Muscle damage can also disturb the time course
of mechanisms linked to performance recovery
after a soccer match. Asp et al.[45]
observed that
2 days after eccentric exercise, the glycogen con-
tent of damaged muscle was lower compared with
control muscle (mean – SEM 402 – 30 mmoL/kg
dry weight [dw] vs 515– 26mmoL/kg dw; p< 0.05)
with a predominant effect on fast-twitch fibres.
The mechanisms for the impaired glycogen
synthesis following eccentric exercise remain un-
known but the time course of muscle glycogen
synthesis after eccentric exercise might be re-
lated to the inflammatory cell response to muscle
damage.[46]
In summary, the repetition of changes of di-
rection, accelerations and decelerations through-
out a soccer match induces muscle damage leading
to a marked inflammatory response and asso-
ciated upregulated oxidative stress during recovery.
The resulting structural changes in proteins im-
portant for force production may cause reduced
maximal force-generating capacity and impaired
physical performance during the hours and days
following the match. Any delay in the repair of
muscle damage may additionally impact the out-
come of several mechanisms taking place during
recovery. As a consequence, muscle damage is
likely a major factor to consider in an attempt to
explain post-soccer match fatigue.
2.4 Mental Fatigue
Participating in a soccer match leads to a
physiological disturbance but also induces psy-
chological stress on players due to the need for
sustained concentration, perceptual skills and
decision making combined with opponent pressure
during the match. During a match, the playing
environment is constantly changing, players must
pick up information regarding the ball, team-
mates and opponents before deciding on an ap-
propriate response based upon current objectives
(e.g. strategy, tactics) and action constraints (e.g.
technical ability, physical capacity).[47]
Working
on cognitively demanding tasks for a consider-
able time often leads to mental fatigue, which can
impact performance. Numerous studies[48-50]
re-
ported that fatigued participants are still able to
perform highly over-learned, automatic skills,
whereas their performance significantly deterio-
rates when tasks require the voluntary allocation
of attention. Greig et al.[51]
examined the cumu-
lative effect of completing a continuous vigilance
task on the physiological responses to soccer-
specific intermittent activity. They observed that
1000 Ne´de´lec et al.
Adis ª 2012 Springer International Publishing AG. All rights reserved. Sports Med 2012; 42 (12)
6. performance of a vigilance task, quantified as the
number of errors, deteriorated significantly dur-
ing the final 30 minutes of the second half. Mental
fatigue may also impact physical performance.
Marcora et al.[52]
measured tolerance to high-
intensity cycling exercise (i.e. time-to-exhaustion
test at 80% peak power output) after 90 minutes
of a demanding cognitive task or 90 minutes of
watching emotionally neutral documentaries act-
ing as a control. They showed that the cognitive
task induced a state of mental fatigue that sig-
nificantly (p < 0.01) reduced time to exhaustion
compared with the control condition (-15%).
Studies examining the influence of soccer exercise
on cognitive performance have demonstrated
conflicting results.[18,22,51,53,54]
Discrepancies be-
tween studies may be explained by physiological
changes occurring during exercise (e.g. plasma
glucose levels, core temperature and level of
hydration) that may all affect cognitive perfor-
mance[18]
and/or the effect of exercise-induced
physical arousal on cognitive performance.[51,54]
Moreover, these studies selected different cogni-
tive tests with varying sensitivity to test different
aspects of the cognitive function. Finally, the in-
fluence of learning processes with the task pro-
cedures on results should not be excluded.[53]
It is
important that future studies take into account
all these parameters to accurately evaluate the
influence of soccer match-induced mental fatigue
on the recovery time course of both cognitive and
physical performance.
The inconvenience and stress of travel is an-
other factor that may increase mental fatigue in
players. Reported detrimental effects of travel on
team-sport performance may be explained by the
disruption of circadian rhythms (jet lag or arrival
during the night) and/or the process of travel,
along with the associated stress, restricted mo-
tion, unfamiliar sleeping surroundings leading to
sleep disturbances[55]
and poorer quality of sleep.[56]
When the competitive fixture list is congested,
there may be insufficient time in between matches
for participants to recover their psychological
resources,[57]
potentially leading to lack of moti-
vation and mental burnout. In a literature review,
Nederhof et al.[58]
stated that chronic fatigue af-
fects cognitive performance.
Match outcome (win vs loss) may also influ-
ence mood state and affect mental fatigue post-
match. Further study could investigate the effect
of match result on the mental recovery process
and also be included in the studies focusing on the
theme of mental fatigue. Future studies are also
needed to determine how acute mental fatigue
induced by a soccer match and/or chronic fatigue
induced by congested calendar and travel impact
post-match fatigue.
2.5 Summary
Post-soccer match fatigue has many potential
causes (dehydration, glycogen depletion, muscle
damage, mental fatigue). Because recovery of muscle
function is chiefly a matter of reversing the major
cause of fatigue, focus for the future may be to
identify the mechanism(s) that contribute(s) to
post-soccer match fatigue and estimate their quan-
titative importance. Recovery strategies may con-
sequently be targeted against the major cause of
fatigue.
3. Time Course of Recovery Markers
Post-soccer match fatigue is characterized by
a decline in physical performance during the hours
and days following the match (tables I to IV).
Recovery is considered complete when the player
is able to reach or exceed his benchmark perfor-
mance in a particular activity.[70]
During congested
periods, the recovery time between two successive
matches lasts 72 hours, which may be insufficient
to normalize physical performance.[1,3-5]
In this
section, the magnitude of fatigue induced by soccer
match and the relevance of markers to track the
recovery process is reviewed.
3.1 Magnitude of Fatigue
The time course of physical performance re-
covery following competitive match, friendly
match and simulated soccer exercise is presented
in tables I–IV. Sprint performance is impaired
immediately after exercise by -2% to -9% (table I).
Thereafter, the recovery of sprint performance
differs largely between studies with completed
recovery occurring between 5[1]
and 96 hours.[2]
Soccer Recovery: Part I – Post-Match Fatigue 1001
Adis ª 2012 Springer International Publishing AG. All rights reserved. Sports Med 2012; 42 (12)
7. When tested immediately after exercise, jump
performance decrement ranges from no decre-
ment to -12% (table II). Jump performance
completely recovered from 48 hours[2,4]
to more
than 72 hours after the exercise.[1,5]
Several stud-
ies have used the maximal voluntary strength
of knee flexors/extensors as a recovery mark-
er.[1,3,5,40,59,63,67,68]
Irrespective of contraction
mode (concentric/eccentric) and speed of assess-
ment, the strength decrement of knee flexors im-
mediately after exercise ranges from no decrement
to -36% (table III); and the strength decrement of
knee extensors immediately after exercise ranges
from no decrement to -25% (table IV).
Several extrinsic/intrinsic causes are suscep-
tible to explain differences between studies in the
magnitude of acute exercise-induced performance
decrement and the subsequent recovery time course
of performance. First, several studies have pointed
out the high variability and poor reliability of
physical performance such as high-intensity run-
ning distance during soccer matches.[7,27,71]
Phys-
ical performance depends not only on the fitness
level but also on match contextual factors, such
as match status (i.e. whether the team is winning,
losing or drawing),[72]
quality of the opponent
(strong or weak)[72]
and match location (i.e. play-
ing at home or away).[72]
The nature of the match
(i.e. friendly, domestic, continental or interna-
tional) may similarly influence the number and
intensity of runs, collisions carried out by players
during the match, as well as the intensity of sus-
tained concentration. Other extrinsic factors po-
tentially influencing the work rate of players are
the climatic conditions and type of terrain (e.g.
grassy, muddy, snowy, artificial).[73]
Differences
in the pattern of soccer activities such as accel-
erations and decelerations, changes of direction[74]
and type of playing surface may possibly influ-
ence the match-induced strain on muscles and the
time course of recovery. Collectively, all these
factors contribute to an amount of fatigue that
Table I. Recovery time course for single sprint and repeated-sprint ability following soccer-specific exercisea
Study Subjects Soccer-specific
exercise
Performance
task
Time (hours after soccer-specific exercise)b
0 5 21 24 27 45 48 51 69 72
Sprint
Andersson et al.[1]
9 elite F Soccer match 20 m › 3.0 NS NS NS NS NS
Ascensa˜o et al.[3]
16 trained M Soccer match 20 m › ~7.0 › ~6.0 › ~5.0 › ~5.0
Fatouros et al.[4]
20 m › ~8.0 › ~5.0 › ~3.0
Ispirlidis et al.[2]
14 elite M Soccer match
(68 min)
20 m › 2.0 › 2.5 › 1.6
Magalha˜es et al.[5]
16 trained M Soccer match 20 m › ~9.0 › ~7.0 › ~6.0 › ~5.0
Rampinini et al.[10]
20 elite M Soccer match 40 m › ~3.0 › ~1.0 NS
Ingram et al.[59]
11 trained M Simulated team
sport exercise[60]
20 m › 1.7
Magalha˜es et al.[5]
16 trained M LIST[37]
20 m › ~5.0 › ~1.0 › ~1.0 › ~1.0
RSA
Krustrup et al.[29]
11 trained M Soccer match 5 · 30 m › 2.8
Krustrup et al.[61]
14 elite F Soccer match 3 · 30 m › 4
Mohr et al.[62]
16 trained M Soccer match 3 · 30 m › 2
Bailey et al.[63]
10 trained M LIST[37]
11 · 15 m NS
Ingram et al.[59]
11 trained M Simulated team
sport exercise[60]
10 · 20 m NS
a Blank cells indicate no data reported.
b Data presented are means (%).
F = female; LIST = Loughborough Intermittent Shuttle Test[37]
; M = male; NS = non-significant; RSA = repeated-sprint ability; › indicates
increase.
1002 Ne´de´lec et al.
Adis ª 2012 Springer International Publishing AG. All rights reserved. Sports Med 2012; 42 (12)
8. may greatly vary from one match to another.
Second, intrinsic causes such as training status,
age,[75]
gender and muscle fibre typology[76]
may
explain inter-individual differences in recovery
potential among players in the same team. Iden-
tifying these intrinsic factors is a prelude to the
development of individualized recovery proto-
cols. Finally, the physical tests (volume, intensity,
order) performed during the recovery process
could also explain the discrepancies between
studies on recovery time courses and will be stud-
ied in the next section.
3.2 Relevance of Recovery Markers
The battery of tests performed during the re-
covery process can affect the recovery time
course. Numerous hard and long physical tests
performed at frequent intervals could induce a
cumulative fatigue altering the recovery kinetics
of the initial exercise. In this respect, a control
group with players performing physical tests but
not the initial exercise should be implemented in
studies.[2]
An appropriate battery of tests should
not affect the initial recovery process caused by
the experimental condition (i.e. the match).
A balance has to be found between the number,
the frequency and the order of the tests to make
sure these do not affect the following results.
Familiarization with both the experimental con-
dition and the battery of tests is another essential
step to analyse recovery kinetics. In addition, in-
vestigators should check the fatigue induced by
their test battery during the pre-test in order to
make sure it does not lead to additional fatigue,
as well as the reliability of the tests selected. The
balance between validity of the recovery marker
and its relevance to track the recovery process is
another issue to be resolved. For example, 20 m
sprint performance is the most ecologically
valid[77]
recovery marker of sprint ability, since the
mean duration of a sprint during an elite soccer
match is 2 seconds or about 17 m.[78]
However,
sprinting over 20m is insufficient to achieve maxi-
mal speed. Conversely, the isolation of muscle
groups during maximal voluntary strength assess-
ment reduces the validity of the measurements in
regard to the performance of multijoint movements,
TableII.Recoverytimecourseforjumpperformancefollowingsoccer-specificexercisea
StudySubjectsSoccer-specificexercisePerformance
task
Time(hoursaftersoccer-specificexercise)b
052124274548516972
Anderssonetal.[1]
9eliteFSoccermatchCMJfl4.4fl~2.0fl~4.0fl~2.0fl~2.0fl~2.0fl~3.0
Fatourosetal.[4]
20trainedMSoccermatchCMJfl10.0NSNS
Ispirlidisetal.[2]
14eliteMSoccermatch(68min)CMJfl9.3NSNS
Krustrupetal.[61]
15eliteFSoccermatchCMJNS
Magalha˜esetal.[5]
16trainedMSoccermatchCMJfl~12.0fl~8.0fl~8.0fl~8.0
Thorlundetal.[64]
9eliteMSoccermatchCMJNS
Baileyetal.[63]
10trainedMLIST[37]
SJfl~2.8fl~5.6
Magalha˜esetal.[5]
16trainedMLIST[37]
CMJfl~12.0fl~10.0fl~9.0fl~10.0
Oliveretal.[65]
10trainedMNMTCMJfl10.4
SJfl4.9
Robineauetal.[12]
8trainedMSoccermatchmodellingCMJNS
Robineauetal.[12]
8trainedMSoccermatchmodellingSJfl8.0
aBlankcellsindicatenodatareported.
bDatapresentedaremeans(%).
CMJ=countermovementjump;F=female;LIST=LoughboroughIntermittentShuttleTest[37]
;M=male;NMT=non-motorizedtreadmill;NS=nonsignificant;SJ=squatjump;
flindicatesdecrease.
Soccer Recovery: Part I – Post-Match Fatigue 1003
Adis ª 2012 Springer International Publishing AG. All rights reserved. Sports Med 2012; 42 (12)
10. but it increases the reliability of the assessment.
In this section, physical performance and sub-
jective and biochemical markers frequently used
in studies related to soccer are reviewed, with em-
phasis on their relevance for tracking the recovery
process.
3.2.1 Physical Performance Markers
A computerized literature search was per-
formed in PubMed in April 2012. The following
keywords were used in different combinations:
‘soccer’, ‘football’, ‘recovery’, ‘test’, ‘sprint’, ‘jump’,
‘flexibility’, ‘range of motion’, ‘stiffness’, ‘endur-
ance’, ‘aerobic’, ‘passing’, ‘shooting’, ‘dribbling’,
‘juggling’, ‘skill’ and ‘technical’. The physical per-
formance markers proposed were retrieved for
review on the basis of their relevance in respect to
soccer performance and their reliability.
Sprints, Repeated-Sprint Ability and Agility
Short-sprinting performance is an important
determinant of match-winning actions. A dis-
tance of 20 m is most commonly used to assess the
ability of players to sprint during recovery after a
soccer match (table I). The energy provision dur-
ing a single sprint is different to that in repeated
sprints performed in an intermittent exercise
pattern.[79]
Significant correlations were found
Table IV. Recovery time course for knee extensor maximal voluntary strength following soccer-specific exercisea
Study Subjects Soccer-specific
exercise
Performance
task (°/sec)
Time (hours after soccer-specific exercise)b
0 5 21 24 27 45 48 51 69 72
Andersson et al.[1]
9 elite F Soccer match K EX CON (60) fl 7.1 fl ~2.5 fl ~6.5 NS NS NS
Ascensa˜o et al.[3]
16 trained M Soccer match K EX CON (90) fl ~10.0 fl ~10.0 fl ~6.5 fl ~4.0
Magalha˜es et al.[5]
16 trained M Soccer match K EX CON (90) fl ~7.3 fl ~7.3 fl ~6.1 fl ~4.7
Rampinini et al.[10]
20 elite M Soccer match K EX (0) fl ~11.0 fl ~6.0 NS
Thorlund et al.[64]
9 elite M Soccer match K EX (0) fl 11.0
Bailey et al.[63]
10 trained M LIST[37]
K EX (0) NS NS
Delextrat et al.[66]
8 trained M LIST[37]
K EX CON (60) fl 16.6
K EX CON (180) fl 13.7
Delextrat et al.[39]
14 trained F LIST[37]
+ shots K EX CON (120) NS
Greig[67]
10 elite M MT K EX CON (60) NS
K EX CON (180) NS
K EX CON (300) NS
Ingram et al.[59]
11 trained M Simulated
team sport
exercise[60]
K EX (0) fl 5.2
Magalha˜es et al.[5]
16 trained M LIST[37]
K EX CON (90) fl ~9.5 fl ~10.5 fl ~8.5 fl ~7.0
Rahnama et al.[68]
13 trained M MT K EX CON (60) fl 15.5
K EX CON (120) fl 8.2
K EX CON (300) fl 8.5
K EX ECC (120) fl 6.8
Robineau et al.[12]
8 trained M Soccer match
modelling
K EX (0) fl 18.5
K EX CON (60) fl 12.2
K EX ECC (60) fl 25.4
Small et al.[40]
16 trained M SAFT90[69]
K EX CON (120) NS
a Blank cells indicate no data reported.
b Data presented are means (%).
CON = concentric; ECC = eccentric; F = female; K EX = knee extensors; LIST = Loughborough Intermittent Shuttle Test[37]
; M = male;
MT = motorized treadmill; NS = nonsignificant; SAFT90 = 90 min soccer-specific aerobic field test;[69]
fl indicates decrease.
Soccer Recovery: Part I – Post-Match Fatigue 1005
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11. between repeated-sprint ability test mean time, and
very high-intensity running (p < 0.01) and sprint-
ing distance (p < 0.01) quantified during official
matches using a computer-aided motion analysis
system.[80]
Repeated-sprint ability tests may con-
sequently be used during the recovery process to
verify if a player is able to meet the high intermittent
demands of a soccer match after play. Various
repeated-sprint ability tests have been proposed
in the literature: six 20 m maximal sprints on a
15-second cycle;[81]
the repeated-shuttle-sprint ability
(6· 40m sprints with 20 seconds of recovery be-
tween sprints);[82]
the Bangsbo sprint test (7· 34.2m
sprints with 25 seconds of active recovery periods
between sprints);[83]
Baker’s 8· 40m sprint test;[84]
the Intermittent Anaerobic Running Test (IAnRT;
10 · 20 m sprints with 20-second recovery periods
between the sprints);[85]
the Carminatti’s test (re-
peated bouts of 5 · 12-second shuttle running at
progressively faster speeds until volitional ex-
haustion)[86]
were all found to be reliable with
coefficients of variation (CV) inferior to 10% and
intraclass correlation coefficients (ICC) superior
to 0.80.[87]
However, a repeated-sprint ability test
is a more reliable method when results are ex-
pressed as the total sprint time rather than fatigue
data.[81,88,89]
Repeated-sprint ability tests are physi-
cally exhausting, which may explain the paucity
of studies investigating the recovery time course
of repeated-sprint ability (table I).[59,63]
The use of
repeated-sprint tests with fewer sprints[61,62]
may
be easier to implement during the recovery pro-
cess. Further studies are still required to compare
the recovery time course of repeated-sprint ability
and single sprint in professional soccer players.
Analysis of the time-recovery course of agility
would also be pertinent.[90]
Jumps
Jumping performance is an important deter-
minant of success in soccer.[91]
Squat jump (SJ)
and countermovement jump (CMJ) are the main
jumps generally assessed after a soccer match
(table II) and are easy and quick to implement in
order to test anaerobic qualities. Vertical jumping
height correlates well with maximal strength in half
squats (r= 0.78; p< 0.02), 10m (r= 0.72; p< 0.001)
and 30 m sprint time (r = 0.60; p < 0.01).[92]
Moir
et al.[93]
reported that the test-retest reliability for
SJ and CMJ was high: ICC ranged from 0.89 to
0.95, while CV ranged from 1.9% to 2.6%. For
measurement accuracy this test has to be assessed
by a portable force plate and, to a lesser extent,
by a contact mat;[94]
jump testing procedures
have to be standardized[95]
and a standardized
warm-up before CMJ testing should not include
static stretching.[96-98]
An SJ test uses a concentric-
only action while a CMJ test uses a stretch-
shortening cycle (SSC), with differences in the
recovery kinetics between conditions.[99,100]
Stretch-
shortening-cycle recruitment is strongly implicated
with exercise fatigue.[101]
As soccer match play
involves many SSC actions, CMJ performance
may be more appropriate to verify if a player is
ready to meet the demands of the match. Other
jump tests have been proposed in the literature.
The five-jump test (five forward jumps with al-
ternating left- and right-leg contacts)[102]
may be
an explosive strength diagnostic tool to estimate
changes in neuromuscular fatigue in athletes
who complete substantial ‘on legs’ training.[103,104]
Triple-hop distance test (three maximal hops
forward on the dominant limb) and the test pro-
posed by Bosco et al.[105]
(maximal number of
jumps performed during a certain period of time)
are also useful and reliable tests to predict an
athlete’s lower limb strength and power.[106,107]
Maximal Voluntary Strength
Match-related fatigue that induces impairment
of maximal voluntary strength is determined by a
combination of central and peripheral factors
both immediately after the match and during the
recovery process.[10,12]
Central fatigue appears to
be the main cause of the decline in maximal vol-
untary strength, while peripheral fatigue seems
to be more related to muscle damage and inflam-
mation.[10]
Repetition of changes of direction, ac-
celerations and decelerations throughout a soccer
match induces muscle damage. Warren et al.[108]
stated that measurement of maximal voluntary
contraction torque provides the best method for
quantifying muscle damage as it is accurate and
reliable. Many authors have reported a greater
loss of strength in the knee flexors, compared
with the knee extensors after fatigue induced by
1006 Ne´de´lec et al.
Adis ª 2012 Springer International Publishing AG. All rights reserved. Sports Med 2012; 42 (12)
12. soccer-specific exercise.[39,40,66-68]
The fact that
knee flexors are particularly prone to fatigue in
soccer may explain why these muscles are com-
monly strained in soccer (12% of the total in-
juries),[109]
with the greatest injury rate occurring
in the two 15-minute periods at the end of both
halves.[110]
Many authors performed the isokinetic
test on the dominant leg only.[1,3,5,40,59,63,67]
A justification may be that a greater number of in-
juries are sustained to the players’ dominant side
compared with the non-dominant side (50% vs
37%; p< 0.01).[110]
Greig[67]
reported the test-retest
reliability of peak concentric knee extensor/flexor
torque and peak eccentric knee flexor torque at
isokinetic speeds of 60°, 180° and 300°/second.
The reliability was good (ICC > 0.75) to excel-
lent (ICC > 0.90) with low-velocity measures (i.e.
60°/second) proven to be the most reliable. How-
ever, these velocities are still far away from mul-
tijoint movement velocities, with velocity as high
as 970°/second reported for knee flexion during
sprinting.[111]
Differences in reliability also exist
between flexion and extension. In a meta-analytic
review, Hopkins et al.[112]
reported a higher CV
for flexion than extension isokinetic tests leading
to a ratio of CV for flexion/extension equal to 1.3.
Extension is consequently a more reliable mode
of isokinetic movement than flexion. The func-
tional ratio between the eccentric strength of the
knee flexors and the concentric strength of the
knee extensor muscles has been considered to be
indicative of the joint-stabilizing effect of the
knee flexors during knee extension.[113]
Simulated
soccer exercise results in significant reductions in
the functional hamstrings-to-quadriceps ratio
ranging from 8.0% to 29.8% between the start
and end of the exercise.[39,40,66-68]
This ratio could
be used to estimate the player’s injury risk during
recovery from a soccer match.
Flexibility
Contradictory findings have been reported in
the literature concerning the effect of flexibility
on performance and injury rate.[114]
However, as
range of motion provides a reliable means of
quantifying the functional decrements resulting
from muscle damage,[108]
the use of various reliable
flexibility tests (i.e. sit and reach, back-against-
the-wall v-seat and reach test, leg lift from supine
position, backward leg lift from a prone position,
straddle in supine position and lateral leg lift
while lying on the side) should be encouraged in
future studies.[115]
There is currently a paucity of
data in the literature regarding the recovery time
course of flexibility after a soccer match. Ispirlidis
et al.[2]
used knee range of motion as a recovery
marker. They reported that the knee range of
motion was decreased within the 48-hours post-
match. Cone et al.[116]
did not find time-related
changes in lower extremity vertical stiffness in
jumping after a soccer match simulation.
Aerobic Performance
As a result of the match duration, soccer is
mainly dependent upon aerobic metabolism with
the maximal oxygen uptake in male outfield players
varying from about 50–75 mL/kg/min.[117]
The
assessment of aerobic performance during the
recovery process after a soccer match requires
careful consideration due to the fatigue induced
by such tests. Future studies are required to propose
indirect evaluation of aerobic fitness using other
protocols such as repeated-sprint tests.[118-120]
A topic of interest may also be to determine if
aerobic fitness can influence the recovery time
course of anaerobic markers during the hours
and days following a match.
Technical Skills
Success in soccer match play is associated
with performance in skill-related actions, such as
dribbling, passing and shooting.[121,122]
Russell
and Kingsley[122]
extensively reviewed soccer skill
tests, which can be categorized into tests that as-
sess ball control and tests that measure ball ac-
curacy. Ali et al.[123]
assessed the reliability of the
Loughborough Soccer Passing Test (LSPT) and
the Loughborough Soccer Shooting Test (LSST) –
two common tests that measure ball accuracy –
among elite players. They reported that shooting
is the most variable skill since the LSST exhibited
ICC from 0.31 to 0.64 and CV from 3.5% to 49.4%,
depending on the variable whereas the LSPT ex-
hibited an ICC of 0.42 and a CV of 11.2%. The
high variability in shooting performance has also
been confirmed by other authors.[124]
However,
shooting performance appears most susceptible
Soccer Recovery: Part I – Post-Match Fatigue 1007
Adis ª 2012 Springer International Publishing AG. All rights reserved. Sports Med 2012; 42 (12)
13. to deterioration after exercise[122,125-127]
than
dribbling[126-128]
and passing for which equivocal
findings are reported.[10,126,129-133]
These equivo-
cal findings may be linked to differences in the
standard of soccer players.[10,129]
Fatigued play-
ers may actually be less likely to use the correct
technique and thus more likely to sustain a more
serious injury while performing poorly executed
actions.[134]
The restoration of soccer-specific
skills during the recovery process and especially
shooting should be followed in future studies to
ensure that the recovery of players is adequate.
Summary
A battery of tests to track the recovery process
should include measures of physical performance.[70]
The order of the tests is an important factor to
take into account: a battery of tests beginning
with brief anaerobic tests (e.g. CMJ, SJ) and fin-
ishing with exhausting tests (e.g. repeated sprints
or aerobic performance) seems appropriate. Evalua-
tion of other recovery markers (i.e. cognitive,
subjective and biochemical markers) is required
to investigate the underlying physiology and
mental component of the recovery process.
3.2.2 Cognitive Function
Perceptual abilities (such as reaction time,
decision making, visual scanning, spatial aware-
ness and anticipation) are required to execute
soccer-specific skills. Nederhof et al.[58]
proposed
that demanding tasks of psychomotor speed (e.g.
the Vienna Determination Test performed under
time pressure) might be a relevant variable for the
early detection of disturbed stress regeneration
balance. Fatigue led to an increased number of
errors and an increase in reaction time.[49]
Future
studies may investigate the influence of soccer
match-induced mental fatigue on the recovery
time course of psychomotor speed performance.
Consequently, psychomotor speed may poten-
tially be used as an additional recovery marker to
track the recovery process. However, steps to en-
sure familiarization should be carefully followed
so that the results can be considered stable and
reliable. Reliability of the tests should also be
checked before starting the experimentation.
3.2.3 Subjective Markers
Assessment of changes in subjective feelings of
muscle soreness also constitutes a pertinent mark-
er of recovery. It is important that subjects
are fully familiarized with any perceptual rating
scale. Since this is a highly individualized mea-
surement, it should be used primarily to detect
intra-individual changes. Studies related to recovery
from a soccer match measured the recovery time
course of subjective muscle soreness with em-
phasis on lower body muscles i.e. knee extensors
and flexors.[2,4,38,59]
Soccer players exhibit pro-
nounced muscle soreness immediately post-
exercise. Muscle soreness usually peaks 24–48 hours
after exercise, an exercise-induced phenomenon
referred to as delayed onset muscle soreness
(DOMS).[135]
To account for the multifactorial
aspects of the recovery process, subjective ratings
of quality of sleep, fatigue and stress may be ad-
ditionally assessed.[136]
Kentta¨ and Hassme´ n[137]
developed the total quality of recovery scale to
measure psychophysiological recovery (i.e. mood
states and body signals such as sensations of
soreness or heaviness). The daily analysis of life
demands for athletes questionnaire is also a use-
ful non-fatiguing measure that can be used to
monitor general changes in the fatigue and re-
covery states.[104]
3.2.4 Biochemical Markers
Muscle proteins CK and myoglobin leak into
the plasma from skeletal muscle fibres when they
are damaged. Immediately after exercise, rises in
CK concentration range from +70% to +250%,
peak at 24–48 hours after the match and return to
baseline between 48 and 120 hours after depend-
ing on the magnitude of the peak: the higher the
peak, the longer the time to return to baseline
(table V). Discrepancies between studies may be
due to the nature of the protocol (i.e. contact or
noncontact exercise).[139]
Although the validity of
CK as a marker of muscle damage is question-
able,[38,108,140]
CK is used widely as the magnitude
of increase is so great relative to other proteins.
Moreover, CK remains elevated for several days
in comparison to other proteins such as myoglobin
that normalizes before 24 hours post-exercise.[3,5,63]
Professional soccer players participating in daily
1008 Ne´de´lec et al.
Adis ª 2012 Springer International Publishing AG. All rights reserved. Sports Med 2012; 42 (12)
14. training have persistent high-resting CK values
that make the establishment of baseline values
difficult. In this respect, Mougios[141]
introduced
valuable reference intervals for CK assayed
spectrophotometrically in male soccer players
(83–1492 U/L at 37°C). Gender affects the refer-
ence interval for CK, with males having higher
reference limits than females but age (range 7–44)
does not seem to affect the reference interval.[141]
Muscle damage initiates a local inflammatory
response involving the production of cytokines.
These cytokines facilitate a rapid and sequential
invasion of muscle by inflammatory cell popula-
tions that can persist for days to weeks while muscle
repair, regeneration and growth occur.[142,143]
The
local production of cytokines is accompanied by
a systemic response known as the acute phase
response. Interleukin (IL)-6 is produced in larger
amounts than any other cytokine and has been
shown to precede that of other cytokines sug-
gesting that IL-6 plays an initial role in the cyto-
kine cascade.[2,142,144,145]
IL-6 peaks immediately
after the match, rapidly declines towards pre-
exercise levels and is normalized 24-hours post-
match.[2,146]
The increase in the acute phase
c-reactive protein (CRP) is more persistent with
elevation reported up to 48-hours post-exercise.[59]
CRP may be more sensitive than CK, myoglobin
and lactate dehydrogenase to evaluate muscle dam-
age induced by contacts.[147]
During a soccer match, high absolute levels of
mitochondrial oxygen consumption combined with
ischaemia-reperfusion events in skeletal muscle
lead to the generation of reactive oxygen species
Table V. Recovery time course for biochemical markers following soccer-specific exercisea
Study Subjects Soccer-specific
exercise
Time (hours after soccer-specific exercise)b
0 1 21 24 45 48 69 72 96 120 144
Creatine kinase
Andersson et al.[1]
17 elite F Soccer match › 152 › ~190 › ~70 NS
Ascensa˜o et al.[3]
16 trained M Soccer match › ~75 › ~300 › ~300 › ~200
Fatouros et al.[4]
20 trained M Soccer match › 200 › 350 › 600 › 500
Ispirlidis et al.[2]
14 elite M Soccer match
(68 min)
› 154 › 400 › 710 › 637 › 358 NS NS
Magalha˜es et al.[5]
16 trained M Soccer match › ~250 › ~750 › ~500 › ~350
Rampinini et al.[10]
20 elite M Soccer match › 110 › 124 › 63
Bailey et al.[63]
10 trained M LIST[37]
› ~70 › ~130 › ~200 NS
Ingram et al.[59]
11 trained M Simulated team
sport exercise[60]
› 147 › 310 › 136
Magalha˜es et al.[5]
16 trained M LIST[37]
› ~225 › ~600 › ~450 › ~250
Thompson et al.[38]
7 trained M LIST[37]
› 108 › 283 › 94 NS
Uric acid
Andersson et al.[1]
9 elite F Soccer match › 11 NS NS NS
Andersson et al.[138]
16 elite F Soccer match › 11 NS NS NS
Ascensa˜o et al.[3]
16 trained M Soccer match › ~50 › ~15 › ~15 › ~20
Fatouros et al.[4]
20 trained M Soccer match NS › 34 › 47 NS
Ispirlidis et al.[2]
14 elite M Soccer match
(68 min)
NS › ~20 › ~25 › ~40 › ~25 NS NS
Magalha˜es et al.[5]
16 trained M Soccer match › ~75 NS NS NS
LIST[37]
› ~25
a Blank cells indicate no data reported.
b Data presented are means (%).
F = female; LIST = Loughborough Intermittent Shuttle Test[37]
; M = male; NS = nonsignificant; › indicates increase.
Soccer Recovery: Part I – Post-Match Fatigue 1009
Adis ª 2012 Springer International Publishing AG. All rights reserved. Sports Med 2012; 42 (12)
15. (ROS).[3]
The inflammatory response to exercise-
induced muscle injury also enhances ROS gen-
eration.[3]
The increase in ROS production may
overwhelm antioxidant capacity causing oxida-
tive stress. Uric acid is largely used as an oxida-
tive stress marker because it accounts for nearly
one-third of the total antioxidant capacity increase
during exercise.[2]
Rises in uric acid concentra-
tions range from no increase to +75% immed-
iately after exercise and remain elevated up to
96 hours post-exercise (table V). In addition to
uric acid, changes in many oxidative stress mark-
ers and antioxidants have been studied following
a soccer match.[2-5,138]
However, comparisons
across studies are difficult as the markers studied
are different.
Changes in hormones have also been studied
following a soccer match. In respect to cortisol,
conflicting results are present in the literature,[2,148]
which may be explained by the large intraindividual
and interindividual variability in responses.[148]
Testosterone concentrations among young soc-
cer players are still reduced 72 hours after play-
ing full competitive matches on consecutive
days whereas reductions in cortisol concentra-
tions were unclear.[149]
Maso et al.[150]
found that
it is more useful to follow variations in testoster-
one (an anabolic hormone) than variations in
cortisol (a catabolic hormone) to determine the
degree of tiredness in young international rugby
players.
In conclusion, biochemical markers are use-
ful to investigate the underlying physiology of
the recovery process. An ideal biochemical mark-
er should detect a major part of muscle damage,
inflammatory response or oxidative stress; the
CV between different assays of the same sample
should be small in comparison with the differ-
ence between subjects; its levels should not vary
widely in the same subjects under the same con-
ditions at different times; it must employ chemi-
cally robust measurement technology; it must
not be confounded by diet; and it should ideally
be stable on storage.[151]
Since no single bio-
chemical marker can meet all these requirements,
the use of a variety of biochemical markers is im-
portant to monitor the recovery process after a
soccer match.
4. Conclusion
Fatigue following a soccer match is multifactorial
and related to dehydration, glycogen depletion,
muscle damage and mental fatigue. The recovery
process of fatigue mechanisms is highly variable
and depends on several confounding factors such
as the magnitude of fatigue induced by a soccer
match, as well as extrinsic and intrinsic factors.
Markers used to study the recovery process must
be reliable. Another parameter to take into ac-
count for studies on this theme concerns the bal-
ance between monitoring the recovery process
after a real match or that after soccer-specific ex-
ercise simulating match-play. As a consequence
of the unpredictable changes that occur during
a real match, the recovery process can present
a high interindividual variability. Variability of
physical performance is high and is linked to
many factors that are sometimes unpredictable
such as scoring one or two goals during the first
15 minutes, which could reduce the high-intensity
distance in the assessed team. Thus, tracking the
recovery process after a real match appears to be
valid but limited in practice as the results can
change according to the match. Tracking the re-
covery process after exercise that simulates cer-
tain conditions of the match is interesting to both
control and manipulate some variables. However,
the applicability of findings arising from laboratory
settings can be questioned in relation to the real-
match context. Recovery in soccer is a complex
issue reinforcing the need for future research to
(i) estimate the quantitative importance of
mechanism(s) that contribute(s) to post-match
soccer fatigue; and (ii) identify influencing fac-
tors, targeting the major cause of fatigue at a
specific timepoint, which should provide valuable
information on what recovery strategies may be
the most effective to be administered at that spe-
cific timepoint. Part II of this review will deal with
recovery strategies used by professional soccer
teams.
Acknowledgements
No sources of funding were used to assist in the prepara-
tion of this review. The authors have no conflicts of interest
that are directly relevant to the content of this review.
1010 Ne´de´lec et al.
Adis ª 2012 Springer International Publishing AG. All rights reserved. Sports Med 2012; 42 (12)
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Correspondence: Dr Gregory Dupont, Universite´ d’Artois,
UFR STAPS, Chemin du marquage, 62800 Lie´ven, FRANCE.
E-mail: gregory.dupont@univ-lille2.fr
Soccer Recovery: Part I – Post-Match Fatigue 1015
Adis ª 2012 Springer International Publishing AG. All rights reserved. Sports Med 2012; 42 (12)