Pre-Game Training

It’s the day before a game. What kind of training should you be doing to maximize your effectiveness? Are you resting, doing some light movement like yoga or walking, or continuing with your normal scheduled training session? The answer, according to one study, is a low volume power resistance training session!

The study involved 17 national level male athletes tested on countermovement jump (CMJ), reactive strength index (RSI) in the form of a drop jump, and the rate of force development (RFD) for maximum leg press, measured over 100, 200, and 300 seconds. Participants performed two control sessions, testing explosive power before and after 24 hours and 48 hours of rest; as well as two experimental sessions, testing explosive power before and after 24 hours and 48 hours of resistance training. The resistance training was 5 sets of 4 jump squats.

Results showed an improvement in all test exercises after completing the resistance training. Maximum results were seen after 24 hours versus 48 hours from the initial test. The countermovement jump had the lowest increase in performance with only 5% increase in jump height. The reactive strength index, or drop jump had over 10% improvement in drop rate (height x ground contact time). Finally the rate of force development, tested with a leg press saw a large increase in power within the first 100 seconds of the press at an 18% increase, meaning participants were able to push harder in the first 100 seconds of the leg press.

The results 24 hours after the control (resting) sessions had no significant increases in performance, being only 2% or less from the base test.

48 hours after the base test still showed some improvements for the resistance training session. Specifically the rate of force development still had a large increase of 10% in the first 100 seconds.

Additional studies have found similar results, with improvements starting 6 hours post exercise but peaking at 24 hours. It is important to note that many studies found decreased performance with the first 15 to 30 minutes immediately after resistance training. Athletes involved in explosive sports should incorporate a low volume resistance training workout the day before major events. The focus of the training should be related to power type moves, such as a jump squat, focusing on the muscle group that will be primarily used in the sport.



References

https://journals.lww.com/nsca-jscr/Abstract/2018/03000/Delayed_Effects_of_a_Low_Volume,_Power_Type.8.aspx

How to do a Countermovement Jump: https://www.topendsports.com/testing/tests/bosco-counter-movement-jump.htm

How to do a Drop Jump:
https://www.peakendurancesport.com/endurance-training/techniques/drop-depth-jump-plyometric-exercise-increase-vertical-leap-improve-jumping-ability/

Foam Rolling and Shoulder Range of Motion

Foam rolling is the use of a cylindrical or round object to apply pressure to a specific muscle. In recent years, it has grown in popularity due to its ability to be self administered. It makes sense that rolling out a muscle would increase ROM in associated joints and many studies have proven its ability to increase ankle, knee, and hip Range of Motion (ROM). The following study instead reviewed the ability of foam rolling the hamstring to increase shoulder range of motion, almost as far away as major muscle groups can be.

The study was completed on 12 recreationally active women. Participants were tested on baseline Passive Range of Motion (PROM) in the shoulder in flexion and extension positions, forward and backward. Foam rolling was done for 60 seconds on the hamstring, then retesting PROM immediately, after 10 minutes, 20 minutes, 30 minutes, 24 hours, and 48 hours. PROM is someone else moving your joint.

Shoulder flexion testing showed an increase in 9° immediately following foam rolling. The angle of range decreased as time went on with no significant difference to the baseline test at 20 minutes post rolling. The averaged results of the testing can be seen in Figure 5.

Shoulder extension testing showed an increase in 10° immediately after foam rolling. Unlike the flexion test, the extension test showed increase ROM for 20 minutes after foam rolling compared to the baseline. The average results of the extension testing can be seen in Figure 6.

Further studies have shown similar results in a PROM increase in joints not directly surrounding the area being foam rolled. Reasons for this change are still being considered but could be linked to massage increasing overall pain tolerance thus allowing joints in be moved further. Regardless of the reasoning, the results of this study show that massage manipulation of one area can improve PROM in another. This information can be used to increase the range of motion in an injured area without applying undue pressure to the injury.






Check out This Article on the basics of foam rolling and This Video going over six different foam rolling movements you can do pre and post workout!


References

https://journals.lww.com/nsca-jscr/pages/articleviewer.aspx?year=2019&issue=04000&article=00010&type=Abstract&sessionEnd=true

Single vs Double Leg Jumps

Plyometrics are explosive workouts aimed to improve power and burst force. These types of exercises are typically given to athletes in sports that require quick power or movement. Plyometrics for athletes are used to improve an athlete’s Rate of Force Development (RFD). The RFD is essentially how quickly an athlete can load up (i.e contract) their muscle for use. For explosive power, you are looking at muscle loading taking place within 250 milliseconds.

Previous studies have reviewed strength generated between one leg and both leg activiations. The  findings determined that one legged exercises produced more strength in that leg than the same  exercises done with both legs. These studies were solely done on strength moves and not explosive  moves.

A study was done at the University of Athens to specifically look at explosive power between single  and double leg exercises. The study used 15 physically active participants between the ages of 18  and 26. All participants completed a test on single leg jumping and double legged jumping before and after the study. Participants were split into two groups, one for single leg and one for double leg  exercises. Each group completed 8 exercises twice a week for 6 weeks.

After the 6 week training session the participants all completed the same single leg and double leg  jumps as they did at the start.

Figure 1 shows the initial results for each group and the percent change for each group at the end of the study. The white bars are the bilateral or the double leg group. The black bars are the unilateral or single leg group. The first graph shows the average results for each jump and each group followed by the percent increase for each jump and each group. Both groups saw a similar increase in their double legged jump performance. However, the single leg group saw a 15.6% larger improvement for the single leg jumps on average, which is 5 times more improvement!

Figure 1: Post study testing results

These results can conclude that single leg plyometrics is great for increasing single leg jump  performance as well as double leg jump performance. Double leg plyometrics is great for increasing  double leg jump performance, but less effective at improving single leg jump performance.

A possible explanation for the greater improvement in single leg jumps is due to the nature of the  movement. It has been observed that single leg movements are slower than double leg movements.  The slower speed allows more of the muscle to contract, which leads to a greater force during the  movement. This could explain why the single leg group performed better in the single leg jump test,  since they were training more of the maximum force in their legs.

The take away from this study is that athletes should be incorporating single leg plyometrics in their  training to improve lower body explosive power.



References

https://journals.lww.com/nsca-jscr/Fulltext/2019/03000/Comparison_Between_Unilateral_and_Bilateral.5.aspx

https://www.scienceforsport.com/rate-of-force-development-rfd-2/