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Recovery 1%er’s

In a previous post about recovery (Recovery Essentials), we spoke about the importance of recovery after competition/training, and the fundamentals of recovery. Recovery is a key component of every athlete’s performance, having the ability to recover effectively after a training session or competition means that they are able to reduce the effects of fatigue and therefore perform better in subsequent training or competition. There are 4 main aims of recovery for an athlete:

  • Repair muscle damage (with every bout of physical activity performed by an athlete they create micro-tears within the muscle – the muscle’s then need adequate rest and protein stores to re-synthesise / repair the muscle).
  • Reduce muscles soreness (due to the build-up of metabolic waste and the muscle damage created during activity this can lead to delayed onset muscle soreness – DOMS, this can last anywhere from 24 to 48 hours after exercise).
  • Clear metabolic waste (during physical activity there is an increase in the production of blood lactate, an excess build-up of this can result in impaired muscle function)
  • Refuel energy stores (after exercise there is a depletion of fuel stores such as glycogen, fat and protein, it is therefore important that these stores are replenished after exercise).

As spoken about in our previous post the most crucial components to an athlete’s recovery include:

  • Sleep
  • Nutrition
  • Hydration

It is important that we target these areas of our recovery first prior to looking for alternate recovery options. It is well known however that there are many alternate recovery options on the market that can be used to potentially further aid the effects of recovery. Throughout this blog post, we will be discussing the use of what we like to call the 1% er’s of recovery, what are they, what effect they have and how you can effectively use them to aid your recovery.

Cold water immersion/Hydrotherapy and hot/cold showers:

Hot and cold-water therapy (otherwise known as contrast water therapy) is a form of recovery many will know about as it is widely used across many sports. The idea behind contrast water therapy is that it creates a ‘muscular pump,’ whereby it causes the blood vessels within the muscles to dilate (vasodilation) when in hot water and then constrict (vasoconstriction) when in cold water (8). Doing this creates a pump-like action within the muscles aiding in pumping the blood back to the heart and lungs to be re-oxygenated and pumped back around the body (8). The idea is that in doing this you can remove any metabolic waste products from the muscles reducing the effects of DOMS and aiding in a faster recovery. Research has found that simple CWI or CWT can result in improved recovery from high-intensity activity (8).

An example protocol for CWT may look like 1 min in cold (15 degrees) and 1 min spent in hot water (38 degrees) repeating this seven times with a short transition between temperatures (8).

Coldwater immersion (CWI) is another method commonly used by athletes for recovery. This method involves the athlete submerging themselves into cold water (15 degrees) for 14 minutes. CWI cause vasoconstriction of the blood vessels, this consequently reduces blood flow to the muscles this reduction in blood flow to the damaged muscles can result in a reduction in inflammation and oedema within the muscles (8). There can also be an analgesic effect caused by CWI whereby there is decreased nerve conduction and excitability, thus reducing communication with the sympathetic nervous system leading to a reduction in perceived pain (8). Overall research has shown that CWI can reduce the effects of DOMS 24, 48 and 96 hours post-exercise (8).

Contrast water therapy, switching between hot and cold baths.

Pneumatic Compression Devices (Normatec):

Pneumatic Compression (PC) devices such as the Normatec Boots have been marketed to aid in removing metabolic waste from the muscles. The theory behind these devices is that through intermittent compression they create or mimic a muscular-venous pump consequently circulating blood from the muscles towards the heart and lungs to be re-oxygenated and back to the heart to be pumped back around the body (2). The mechanical ‘squeezing’ of the muscle is thought to push swelling out of the extremity and promote blood flow back to the heart and lungs (2). The actual effectiveness of this device is similar to that of active recovery, it has been found that similar blood lactate removal has been found for athletes after an active recovery versus a 20-minute session using a pneumatic compression device (2). Due to this evidence, it is possible that PC devices could have an effect on reducing DOMS by reducing the level of blood lactate within the muscles. Some research has found that it could result in recovering from DOMS at a more rapid rate, however, this is no significant difference when compared not using a PC device (2).

It has been thought that the use of PC devices could aid in glycogen resynthesis post-exercise. Glucose is the bodies main fuel source for activity and after approximately 90 minutes of continuous exercise, it is said that an individual’s glycogen stores will be depleted, if not replenished during activity. It is therefore important that athletes performing this type of exercise look to replenish their glycogen stores within the first 60 minutes after activity. It is thought that the aid of the PC device creating a muscular pump may lead to a more rapid replenishment of glycogen stores. It has however been found that this is not the case and that the rate of glycogen resynthesis does not change with or without the use of PC devices (2).  

Overall, the consensus is that PC devices may provide some reduction in DOMS through the reduction in blood lactate levels aiding a quicker return to homeostasis. It is important to note however that this device will not improve performance.

Normatec recovery boots.


Massage is a widely used recovery strategy however the effects of it on improved subsequent performance is debated widely in the research. The idea behind massage is that it creates a squeezing like action of the muscles similar to that of PC devices pushing any swelling and metabolic by-products away from the peripheral muscles and back to the heart and lungs allowing for the blood to be re-oxygenated and pumped back around the body (10). In some studies, it has been found that this can have a positive impact on DOMS as well as improved muscle flexibility post-exercise (10). This may provide the athlete with some relief from post-exercise fatigue, however, it’s impact on subsequent performance has not been proven (3).

Athlete receiving massage.


Flexibility is the range of motion (ROM) of a joint or related series of joints such as the spine (7). There are various types of flexibility that an athlete can use such as flexibility for ROM enhancement whereby the joints are taken through excessive ROM placing muscles and tendons under unaccustomed tensile stress, an example of someone using this type of stretching would include dancers and gymnasts (7). Another form of stretching can be used prior to a session commonly called dynamic stretching where the joint is taken through a ROM in a gentle active manner, this forms part of many athlete’s warm-ups prior to commencing their sport (7). Stretching for recovery however, is used to reduce stiffness and soreness after a training session this is generally performed via static stretching (7).

Stretching can be categorised into several different forms including active or passive, static or dynamic, and acute or chronic. For the sake of this article, we will be focusing on the use of static stretching for recovery. Static stretching involves taking a joint through its ROM to a point of resistance a holding it there for a given period (7). It has been found that static stretching via pain-free ROM with minimal resistance may reduce post-exercise DOMS and improve post-exercise ROM (7). It, however, has not been found if stretching post-exercise can improve subsequent performance, it may, however, reduce post-exercise fatigue and soreness (7).  

Stretching for recovery.


Thera-gun is a massage device that looks like a drill. It uses percussive massage therapy to treat muscle soreness post-exercise. Percussion therapy is s form of soft tissue manipulation that is intended to reduce muscle soreness and increase ROM (5). It is said to do this via delivering rapid long vertical strokes to the muscles resulting in a neuromuscular response (5). Through this impact on the neuromuscular system, it is said to have effects on improving ROM after exercise (5). The percussive therapy is believed to improve muscular blood flow resulting in a reduction of DOMS through the aid in the removal of metabolic by-products (5). There is however limited research on this recovery modality making it unclear on the true effects it may have, leading to the presumption that it may have more of a placebo effect. It is clear however that the Thera-gun has limited to no effect on subsequent performance (5).  


Foam rollers and massage balls both normal and vibrating:

Now we have all heard of the humble foam roller to use for recovery, well how about a foam roller or massage ball that vibrates. Seems like a great idea, so let’s delve a little deeper and determine just how effective they are in aiding recovery after exercise. When using a foam roller an individual uses their own body weight to apply pressure and produce friction over a muscle or group of muscles, increasing muscle temperature and decreasing pain associated with DOMS (6). The way the foam roller works is that it works to release tension in the facial lining of the muscles as it increases muscle temperature (6). Massage balls, however, can be used to target trigger points within the muscle (think of this as a knot in the muscle), when pressure is placed on this point for a period it can lead to a relaxation in the muscle tissue (6). Using a vibrating foam roller or massage ball combines this pressure and friction-based therapy with percussion therapy in an effort to achieve the same results. It has been found that vibrating foam rollers and massage balls can have a slightly enhanced effect on recovery over a conventional foam roller and massage ball (6). The effect that both devices have is on a reduction in post-exercise perception of pain as well as increased ROM shortly after treatment (6). Again, foam rollers and massage balls have not been shown to have a positive effect on subsequent performance (6).   

Vibrating Foam Roller.

Float tanks:

A relaxing form of recovery where an individual lies face up in a quiet dark environment, in a tank of Epsom salt and water heated to approx. skin temperature (4). The level of Epsom salt (magnesium sulphate) within the water is considerably higher than that of the dead sea allowing an athlete to effortlessly float within the tank (4). It is believed that the Epsom salts within the water promote the removal of blood lactate from the muscles having a significant impact on perceived pain post-exercise (4). As with all other recovery modalities mentioned this does not appear to have an impact on athlete subsequent performance not impacting muscle strength, or blood glucose levels, factors important for improved subsequent performance (4).  

Float Tank.


So, what is to come from all these different recovery modalities?

The key take a ways are:

  • The best form of recovery for improved performance comes from sleep, nutrition and hydration.
  • These modalities can be used as supplements to the above however they should not be relied upon.
  • These recovery modalities may have an impact on muscle blood lactate levels and perceived soreness post fatiguing exercise, however, they won’t have an impact on an individual’s subsequent performance.
  • Through the research these recovery strategies have not been found to significantly improve performance…… however, if you find there is a strategy that aids in your recovery, and you find it super beneficial to use, then use it – every little bit helps to make sure you are recovered and ready for the next game/competition.


  1. Eston, R. & Peters, D. Effects of cold-water immersion on the symptoms of exercise-induced muscle damage. Journal of Sports Science. 17: 231-238, 1999.
  2. Hanson, E. Stetter, K. Li, R. & Thomas, A. An intermittent Pneumatic Compression Device reduces blood lactate concentrations more effectively than passive recovery after Wingate testing. Journal of Athletic Enhancement. 2(3): 20-24, 2013.
  3. Hemmings, B. Smith, M. Graydon, J. & Dyson, R. Effects of massage on physiological restoration, perceived recovery, and repeated sports performance. Journal of Sports Medicine. 34: 109-115, 2000.
  4. Morgan, P. Salacinski, A. & Stults-Kolehmainen, M. The acute effects of flotation restricted environmental stimulation technique on recovery from maximal eccentric exercise. Journal of Strength and Conditioning Research. 27(12): 3467-3474, 2013.
  5. Pournot, H. Tindel, J. Testa, R. Mathevon, L. & Lapole, T. The acute effect of local vibration as a recovery modality from exercise-induced increased muscle stiffness. Journal of Sports Science and Medicine. 15: 142-147, 2016.
  6. Romero-Moraleda, B. Gonzalez-Garcia, J. Cuellar-Rayo. Balsalobre-Fernandez. Munoz-Garcia. & Morencos, E. Effects of vibration and non-vibration foam rolling on recovery after exercise with induced muscle damage. Journal of Sports Science and Medicine. 18: 172-180, 2019.
  7. Sands, W. McNeal, J. Murray, S. Ramsey, M. Sato, K. Mizuguchi, S. & Stone, M. Stretching and its effects on recovery: A review. National Journal of Strength and Conditioning. 35(5): 30-36, 2013.
  8. Vaile, J. Halson, S. Gill, N. & Dawson, B. Effect of hydrotherapy on recovery from fatigue. International Journal of Sports Medicine. 29: 539-544, 2008.
  9. Winke, M. & Williamson, S. Comparison of pneumatic Compression Device to a compression garment during recovery from DOMS. International Journal of Exercise Science. 11(3): 375-383, 2018.
  10. Zainuddin, Z. Newton, M. Sacco, P. & Nosaka, K. Effects of delayed-onset muscle soreness, swelling, and recovery of muscle function. Journal of Athletic Training. 40(3): 174-180, 2005.

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Running Phases Part 3: Speed Endurance:

Now that we have spoken about both acceleration and maximal speed running it is time to turn our focus to speed endurance. Speed endurance, when spoken about in its standard form, is the ability for an individual to maintain a near maximal velocity for an extended period (3). This will range between anywhere from 10 to 40 seconds or 100 to 400 meters. The ability for an individual to hold a near-maximal speed will be greater in those that are highly trained than those that are not (3, 4). Speed endurance is referred to most when speaking about events ranging from 200m to 800m on the track. It is rare that a team sport athlete would run further than 100m in a single effort, however, commonly, they would perform multiple short sprint efforts with little rest between referred to as repeat sprint ability (RSA) (1, 3). The ability of a team sport athlete to do this is underpinned by the same physiological systems as that of speed endurance (1, 3).

AUSTRALIA – SEPTEMBER 25: Track & Field: 2000 Summer Olympics, Australia Cathy Freeman in action, winning 400M final at Olympic Stadium, Sydney, AUS 9/25/2000 (Photo by Bill Frakes/Sports Illustrated/Getty Images) (SetNumber: X61190 TK11 R7 F24)

What exactly is it that affects our speed endurance and repeat sprint ability? As with acceleration and maximal speed running our strength power and technique are all paramount to our performance outcome. Now, however, we also have a greater impact from our energy systems. Throughout this article we will take a close look at the energy system contributions during speed endurance running and how we can manipulate them in training to further improve our speed endurance capabilities.

Energy systems:

To begin we have three ways in which our body can produce and utilize energy during exercise, that being the ATP-CP system, the anaerobic glycolysis system and the aerobic glycolysis system. The ATP-CP system is when the body uses already stored energy in the muscles to produce energy at a rapid rate, this however only lasts for approximately 10 seconds (5, 6). The anaerobic glycolysis system is when glucose is turned into energy with limited amounts of oxygen, unfortunately, this does result in the production of some fatiguing by-products such as lactate and hydrogen ions (5, 6). It is for this reason that we can only rely on this energy system for a short period (10-40 seconds). The aerobic glycolysis system is when glucose is converted into energy in the presence of oxygen (5, 6). This energy system has no fatiguing by-products and can, therefore, be relied upon for and extended period (40 seconds to 90 minutes) (5, 6). It is, however, a slow way of producing energy and therefore if you are wanting to move fast your body will place greater reliance on the ATP-CP and anaerobic glycolysis systems. It is important to note that these systems do not work in isolation, rather working simultaneously with one energy system being dominant at any one time (5, 6).  Speed endurance and RSA are heavily reliant on the anaerobic glycolysis system so let’s break it down a little further.

A diagram showing the energy system interplay during activity.

When we use our anaerobic glycolysis system glycogen is converted into glucose which is converted into a molecule called pyruvic acid (6). Due to the insufficient amounts of oxygen in the muscles, two fatiguing by-products are produced, lactic acid and hydrogen ions. The lactic acid and hydrogen ions can then be converted to produce more energy (6).

Sounds like there is no issue right?

However, when there becomes a greater production of these by-products compared to the muscles ability to utilize and clear these products, they build up in the muscles inhibiting chemical processes that ultimately lead to energy production (5, 6). When this occurs we have a greater reliance on the aerobic system (where oxygen is available) and ultimately slow down due to the greater reliance on oxygen for energy production (5, 6). This is evident when watching a 400-meter race, at the elite level the athletes may be able to hold their speed for 300 to 350 meters, while after that point they inevitably begin to slow down (5, 6). It has been stated that for a 400-meter runner the anaerobic glycolysis system will be the predominant energy system used for 60% of the race while the aerobic energy system will become dominant over the last 30% of the race (5, 6). In a team sport, however, this may seem a little more difficult to see, rather than seeing them slow down on one continual effort you may see then perform less high-intensity efforts and/or have a reduced intensity during those efforts.

Fatigue setting in towards the end of a 400m race.

Then we ask the question of how are we best to train this energy system to allow ourselves or our athlete to run faster for longer or perform high-intensity efforts for a longer period?

One of the big factors when attempting to train any energy system is that you have the right work to rest ratios. This is referring to the amount of time you are working compared to the amount of time you are resting. When looking to target the anaerobic glycolysis system we want our rest period to be the same, double or half that of the work period so a 1:1, 1:2 or 2:1 ratios (5, 6). By doing this we are not allowing the body enough time to fully recover and replenish energy stores before performing the next high-intensity effort (5, 6). This means that as the efforts (or reps) continue there is an increased build-up of lactic acid and hydrogen ions in the muscles, again causing us to fatigue and slow down.

However, the more you train this system the greater ability you gain to be able to buffer the fatiguing effects of hydrogen ions and lactic acid (5, 6). This allows you to maintain a high velocity for an extended period, or continue to perform repeated high-intensity reps (1, 2). It is important to note that this does not mean that there is a decreased build-up of hydrogen ions and lactic acid within the muscle, rather just that you can with stand their fatiguing effects for a longer period before it causes you to slow down (2, 5, 6).

The following are some potential sessions that you could perform to improve your speed endurance:

4 x 150m [walk back recovery]

5 x 80m fly’s (30m build up in acceleration) [1min recovery between reps]

1 x 30 seconds (run as far as possible) [1min rest] run the remaining 400m distance

The following are some example sessions you could perform to improve your RSA:

10 x 100m leaving every 30 seconds

6 x 30m leaving every 10sec

8 x 60m leaving every 20 seconds


  1. Dawson, B. Repeated-sprint ability: Where are we? International Journal of Sports Physiology and Performance. 7: 285-289, 2012.
  2. Lockie, R. Murphy, A. Schultz, A. Knight, T. & Janse De Jonge, X. The effects of different speed training protocols on sprint acceleration kinematics and muscle strength and power in field sport athletes. Journal of Strength and Conditioning Research. 26(6): 1539-1350, 2012.
  3. Marcello Iaia, F. Fiorenza, M. Perri, E. Alberti, G. Millet, G. & Bangsbo, J. The effects of two speed endurance training regimes on performance of soccer players. PLOS One. 10: 100-116, 2015.
  4. Miguel, P. & Reis, V. Speed strength endurance and 400m performance. New Studies in Athletics. 19(4): 39-45, 2004.
  5. Ohkuwa T. & Miyamura, M. Peak blood lactate after 400m sprinting in sprinters and long-distance runners. Japanese Journal of Physiology. 34: 553-556, 1984.
  6. Plevnik, M. Vucetic, V. Sporis, G. Fiorentini, F. Milanovic, Z. & Miskulin, M. Physiological responses in male and female 400m sprinters. Croatian Journal of Education. 15: 93-109, 2013.

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Running Phases Part 2: Max Speed:

Following on from our acceleration post we move into maximum speed or velocity. Maximum velocity is reached after our acceleration phase (after 4-6 seconds) where velocity is maximal and is maintained for only a short period of time (generally 3-5 seconds) (4). In lower level athletes this phase will be reached sooner, while in higher level athletes it will take longer for them to reach their maximum velocity, of which will also be far greater than that of lower level athletes (4). For some sports such as tennis, netball or basketball, maximum speed is somewhat irrelevant as players will never cover enough distance to be able to reach their maximum speed (4). For field sports such as AFL, soccer and hockey and track and field where there are greater distances that can be run, maximum velocity becomes important (4). It is argued that because in field-based sports it is often that sprints are started from a walk, jog or running start that they may be more likely to reach their maximum velocity earlier (4). This can occur as a field sport athlete’s maximum velocity is generally slower than that of a track and field athlete (4).

Daniel Rioli running at max speed.

What exactly is maximum velocity and how can we train for it? Maximum velocity is the highest possible velocity you can achieve and maintain for a short period of time before muscular deceleration and fatigue slow you down (4). As we increase our running velocity our stride length will also increase until a moderate speed, while stride frequency will increase until we reach our maximum velocity (4). As we increase our running velocity our muscles must shorten and lengthen at increasingly rapid rates (4). There are a few mechanical properties that allow us to do this including, strength, power and technique (4).


Just like with acceleration there are various types of strength that can affect our maximal speed and all of these need to be considered when training to improve our maximal speed (1, 2, 6). It has been found that maximum speed running has a greater reliance on maximum strength and reactive strength (1, 2, 6).

Maximum Strength:

As stated in our previous acceleration article maximum strength is the maximum amount of force you can apply to an object or how strong you are (1, 2, 6). It has been stated that one of the single best predictors of maximal sprint velocity is that of maximal force relative to body weight (1, 2, 6). Ways that this can be measured include through a 1 repetition maximum (RM) or through an Isometric Mid-thigh Pull Test (1, 2, 6). From this measure it can be determined how much force an individual can apply to the ground with each stride during their maximal velocity phase.

Isometric Mid-thigh Pull test – assessing maximum strength.

Reactive Strength:

As stated in our previous article on acceleration, reactive strength is our ability to rapidly change from an eccentric to a concentric muscle contraction (1, 2, 6). This type of strength uses the stretch shortening cycle (SSC). This relates to our ability to store and utilize elastic energy within our tendons allowing them to act like a spring (where they are stretched to their maximum potential, before rapidly releasing energy as they recoil back to their resting state) (1, 2, 6). This means that we can have faster ground contact times (GCT) increasing our stride frequency and the velocity at which we are travelling (1, 2, 6). This form of strength is commonly measured through a countermovement jump test (assessing the slow SSC) or a drop jump test (assessing the fast SSC) (1, 2, 6). It has been found that the drop jump test has a greater correlation to maximum speed sprinting due to the shorter contact time and the smaller knee flexion angles produced (6).

Countermovement Jump is a powerful exercise using the slow SSC.


Power is the change in force being applied with respect to time, this means that the amount of force that is applied is proportional to the speed at which force is applied (1, 2). During maximum velocity running power is just as important as during the acceleration phase. As stated, stride frequency is at its greatest during the maximum velocity stage of running, this also means that out GCT is also at its greatest (1, 2). Therefore power is important as the greater amount of force you are able to apply to the ground over a short period of time, the shorter the GCT you will have (1, 2).


We know the 2 biggest factors affecting an athlete’s maximum velocity include stride rate and stride length (3). An athlete however can only run as fast as their technique will allow them (3, 5). Poor technique will lead to poor body position, poor leg turn over, over striding (creating braking forces) and collapsing at the hips (3, 5). So, how can we improve our technique to improve our maximum velocity and reduce our risk of injury? There are 3 technique factors that we will talk about below.

Triple extension/slight forward lean:

Triple extension is the ideal position we can form at toe off during all phases of running. This is when we form a straight line from the shoulder to the ankle, linking the whole of the posterior kinetic chain together (erector spinae, glutes, hamstrings and calves) (2, 5). This allows the big power house muscle groups to work together in a synergistic manner, allowing you to apply greater force to the ground with every step (5). When we break this chain the end resultant force that we are able to apply to the ground is reduced. Reducing our stride frequency and ultimately slowing us down (3, 5). This can lead to technique faults such as over striding (creating breaking forces), collapsing at the hips and poor leg turn over (3, 5).

Active clawing action:

This means that with every step your forefoot actively lands on the ground and pushes the ground behind you (3, 5). Doing this will mean that you are able to achieve the next technique point. It will also help to prevent you from overstriding (creating a breaking force), and/or have poor body position as it forces you to lean forward (3, 5). The best way to think of running and especially running at high velocity, is that it is just falling forward and catching yourself with every stride (3, 5). However, if we are able to turn that catch phase into a positive clawing action this will lead to the propulsive phase of the gait cycle efficiently (3, 5).

Negative shin angle:

When the foot lands behind the knee on ground contact, doing this will mean that you are not over striding and will force you into a forward lean position (3, 5). This foot positioning and shin angle also allows us to have a greater use of our SSC with every stride, one of the fastest ways for us to produce and utilize energy within our muscles and tendons (3, 5). Leading to shorter GCT and a faster stride rate, ultimately increasing your maximum velocity (3, 5).

Usain Bolt at max speed.

Some ways that we can teach these technique points include:

A March/Skip:



Butt Kicks:


  1. Barr, M. Agar-Newman, D. Sheppard, J. & Newton, R. Transfer effect of strength and power training to the sprinting kinematics of International rugby players. Journal of Strength and Conditioning Research. 28(9): 2585-2596, 2014.
  2. Lockie, R. Murphy, A. Schultz, A. Knight, T. & Janse De Jonge, X. The effects of different speed training protocols on sprint acceleration kinematics and muscle strength and power in field sport athletes. Journal of Strength and Conditioning Research. 26(6): 1539-1550, 2012.
  3. McFarlane, B. Developing maximum running speed. National Strength and Conditioning Association Journal. 18: 24-28, 1984.
  4. Miller, R. Umberger, B. & Caldwell, G. Limitations to maximum sprinting speed imposed by muscle mechanical properties. Journal of Biomechanics. 45: 1092-1097, 2012.
  5. Nagahara, R. Matsubayashi, T. Matsuo, A. & Zushi, K. Kinematics of transition during human accelerated sprinting. Biology Open. 3: 689-699, 2014.
  6. Young, W. McLean, B. Ardagna, J. Relationship between strength qualities and sprinting performance. The Journal of Sports Medicine and Physical Fitness. 35: 13-19, 1995.

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Running Phases Part 1: Acceleration

Acceleration is a hugely important part of most sports, whether that be leading for a mark, accelerating to hit a drop shot, running from a pack or simply exploding from the blocks in a 100m sprint. Your ability to accelerate and accelerate efficiently is the key to generating speed quickly to perform these tasks (3).

Acceleration training should be a major focal point of all athlete’s training where their sport involves some sort of speed and explosive power. This is especially evident in change of direction based sports where having the ability to produce high speeds over short distances (0-30/50m) is paramount (7, 8), while having the ability to react and accelerate quickly can be the difference between first and second place in track events.

Acceleration is the rate at which the speed of an object is changing from a stationary position or slowly moving state to maximum speed (6, 7). This generally occurs over 0-30m or within 4 seconds (8). Once the athlete moves past this distance, they move into reaching their maximum velocity or speed. There are three key factors that aid in us accelerating quickly; strength, power and technique (1, 2, 6). We will talk more about these throughout this article, whilst discovering the most efficient way to accelerate.


Firstly, let us look at what exactly strength means in the context of exercise and sport. Strength is your ability to apply force against a load or resistance. This could mean applying force to fend off a player in a tackle, to a racquet to hit a ball, or in this context to the ground to drive yourself forward horizontally. When we talk about force in the sprinting and acceleration context, the greater amount of force we can apply to the ground combined with the speed at which we can do it, the greater reduction we can have in our ground contact time (GCT) (1, 2, 5). GCT is the time the foot is in contact with the ground per stride (1, 2, 5). GCT differs when comparing the initial acceleration phase to the mid-acceleration phase, indicating that there is a difference in strength qualities (maximal strength, explosive strength and reactive strength) required as we progress through the acceleration phases (1, 2). Let’s discuss each of these in more detail.

Maximal Strength  

To put it simply maximal strength is the maximum amount of force that you can apply to an object, or ultimately a measure of how strong you are (6). This can be measured via a 1 Repetition Maximum (RM) test (the total amount of weight that you can lift for one rep) (6). When your 1RM is derived from compound lower body lifts such as a squat or deadlift, we gain insight into how much force you can apply to the ground. Of course, being able to produce high levels of force is of no benefit to acceleration if you can’t express this quickly, or throughout the running pattern. Maximal strength can be best developed through compound lifts:

Worlds Strongest man performing a Deadlift.
  • Squat
  • Deadlift
  • Romanian Deadlift
  • Bench Press
  • Bench Pull

Explosive Strength

This is the ability of our muscles to apply maximum force to an object or the ground in minimal time (1, 2). If we think of the rate of force development curve (the rate at which we are able to produce force) explosive strength is simply the tip of that curve (1, 2). Explosive strength is commonly measured via a standing vertical jump test or broad jump test. Combining this measure with your maximal strength measure can provide an indication of the amount of force you can apply to the ground and how quickly you can change from an eccentric (muscle lengthening) to a concentric movement (muscle shortening) (1, 2). Some activities we can do to help develop our explosive strength include:

Olympic Weightlifting Clean and Snatch.
  • Olympic lifting derivatives
  • Kettlebell swings
  • Medicine ball throws

Reactive Strength

Now we start to put the two together, where reactive strength is our ability to rapidly change from an eccentric to a concentric muscle contraction also known as the stretch shortening cycle (1, 2, 6). This pertains to our ability to hold elastic energy within our tendons as they act like a spring, being stretched to their maximum capacity before being released (1, 2, 6). Some common ways of developing this type of strength includes various plyometric exercises such as:

Hurdle Jumps with a short contact between.
  • Drop jumps
  • Pogo jumps
  • Hurdle jumps


Power can be explained as the change in force with respect to time, the speed at which force is applied is proportional to the amount of force that is applied (1, 2). This is different to explosive strength as it is not necessarily the maximum amount of force we can apply (2). Power is important during acceleration as when we talk about the GCT, the faster we can apply force to the ground the more rapidly we are able to move (1, 2). For example, the amount of force and the speed at which you apply that force to the ground in walking is far less than that of a run, and then again of sprinting (1, 2). As you progress through the acceleration phase your ground contact time shortens indicating a greater use of power than explosive or maximal strength (1, 2, 6). Some of the common ways we can develop our power include:

Box jumps.
  • Box jumps
  • Squat jumps
  • Non-countermovement hurdle jumps

Now that we understand the need to apply high levels of force quickly to move fast, let’s look at the best way to do that making us as efficient as possible.


There are many technical factors that can be looked at during the acceleration phase, and all phases of running for that matter, to make us more efficient. We will be looking at three key factors:

The First Three Steps

The first three steps of our acceleration phase whether it be for a straight-line sprint or to a change of direction, are important. Getting the initial stages of the acceleration phase right will have a flow on affect to the subsequent stages of the acceleration phase. So, what do we want our first three steps to look like?

It is important that as we take our initial movements to accelerate our steps are low and short. As we move through our acceleration phase these steps will get larger and our heel lift higher (4, 7, 10). It is ideal that these steps are fast, however initially they will be a lot slower than that of maximal speed steps (4, 7, 10), needing to apply high levels of force to produce movement.

Triple Extension

Triple extension is when we form a straight line from our shoulders to our ankles (9), the ideal position to adopt at toe off during all stages of running, but more importantly during the acceleration phase. This position allows compliance through the posterior kinetic chain, linking together our larger muscle groups (erector spinae, glutes, hamstrings and calves) to work together in a synergistic manner to achieve the same common goal (move us forward fast) (9). When we lose triple extension, we break the kinetic chain, resulting in muscle groups working in isolation to achieve the same goal (9). This quickly depletes efficiency and increases our chances of sustaining an injury in muscle groups which are adopting a greater load to compensate (9).

Forward Lean Position

Lastly, our forward lean position places the whole body’s centre of gravity is ahead of the base of support, bringing the trunk closer to the ground reaction forces (9), and in combining this position with triple extension we are able to apply greater amounts of force to the ground (9). This forward lean position means that we are able drive the ground behind us with every step, rather than potentially overstriding and creating a breaking force with every step (4). This position will be far greater in the initial stages of acceleration, slowly transitioning into a more upright maximal speed position. Think of yourself as a jet aeroplane slowly increasing your height as you move forward.

Asafa Powell showing triple extension, forward lean and low, short initial steps.

Here are three drills that can aid technique in these areas:

Wall March

A March & A Skip

Falling Start


  1. Balsalobre-Fernandez, C. Tejero-Gonzalez, C. Campo-Vecino, J. & Alonso-Curiel, D. The effects of maximal power training cycle on strength, maximum power, vertical jump height and acceleration of high-level 400-meter hurdlers. Journal of Human Kinetics. 36: 119-126, 2013.
  2. Barr, M. Agar-Newman, D. Sheppard, J. & Newton, R. Transfer effect of strength and power training to the sprinting kinematics of International rugby players. Journal of Strength and Conditioning Research. 28(9): 2585-2596, 2014.
  3. Coh, M. Jost, B. Skof, B. Tomazin, K. & Dolenec, A. Kinematic and Kinetic parameters of the sprint start and start acceleration model of top sprinters. Gymnica. 28:33-42, 1998.
  4. Harland, M. & Steele, J. Biomechanics of the sprint start. Journal of Sports Medicine. 23(1): 11-20, 1997.
  5. Hunter, J. Marshall, R. & McNair, P. Relationships between ground reaction force impulse and kinematics of sprint-running acceleration. Journal of Applied Biomechanics. 21: 31-43, 2005.
  6. Lockie, R. Murphy, A. Schultz, A. Knight, T. & Janse De Jonge, X. The effects of different speed training protocols on sprint acceleration kinematics and muscle strength and power in field sport athletes. Journal of Strength and Conditioning Research. 26(6): 1539-1550, 2012.
  7. Mero, A. Komi, P. & Gregor, R. Biomechanics of sprint running: A review. Journal of Sports Medicine. 13(6): 376-392, 1992.
  8. Murphy, A. Lockie, R. & Coutts, A. Kinematic determinants of early acceleration in field sport athletes. Journal of Sports Science and Medicine. 2: 144-150, 2003.
  9. Nagahara, R. Matsubayashi, T. Matsuo, A. & Zushi, K. Kinematics of transition during human accelerated sprinting. Biology Open. 3: 689-699, 2014.
  10. Standing, R. & Maulder, P. The biomechanics of standing start and initial acceleration: Reliability of the key determining kinematics. Journal of Sports Science and Medicine. 16: 154-162, 2017.

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Not uncommon scenes at the lake in recent weeks.

With COVID-19 impacting our lives in so many ways now, it is so important that we keep some form of routine. For so many of us routine would mean doing some form of organised sport most if not all days. However, with all group gatherings diminished to only two people it has meant much of our beloved sport has been postponed or cancelled. In trying to stick to our routine many of us have turned to other forms of exercise such as running, cycling and body weight circuits. This is great to see that so many people are still getting out there and doing something to maintain their health and fitness or to continue working towards their goals even if they may have been postponed.

Running seems to be one form of exercise that so many of us have taken up, it requires minimal equipment and not a great deal of prior training to do (….so it seems). However, with running as with all sport and activity it doesn’t come without its risks and potential for injury, with 37-56% of runners sustaining some form of overuse injury (). So, while all of us go gun hoe on our fitness routines with all this spare time we have on our hands let’s take a minute to take a step back and just assess what we are doing.

You want to do some running to stay fit and healthy however you haven’t done too much continuous running before. Living in Ballarat you might think well a lap of the lake seems simple let’s start there; you feel alright afterward so the next day you think well I might do that again or maybe Vic Park. The only thing is you have never run on consecutive days before, nor have you done so many kilometres in a week. The first week goes by and you’re doing ok, but then part way through the second week you start to get some niggles, in the Achilles, hamstrings, knee or shin. You don’t think too much of it because you think “I have to keep exercising and this seems to be all I can do now” so out you go again the next day. Two days later you are limping out of bed with horrible pains in your legs, you can’t explain why but you concede that you cannot run for a while.

What can you do or where could you have changed things? To start with if you have already come across an injury yourself initially it is best to rest and seek further advice from a professional as to what exactly it may be. Most importantly however, what could we have done to prevent this from happening at the start?

Firstly, let’s look at some of the common injuries that a runner may sustain. These include Achilles tendon pain (tendonitis/tendinosis), medial tibial stress syndrome (known as shin splints – Check out out video on this), lateral or medial knee pain (ITB syndrome), or high hamstring pain (proximal/distal hamstring tendinopathy) (2, 3). There are a few common causes that all these injuries have:

  • when we increase our load too quickly or rapidly change the type of training we are doing.
  • Wearing out dated shoes increasing impact loading on the body, commonly seen through the doors at the Running Company Ballarat ( (2, 3).
  • Another cause of injury within running especially those that are new to running, is technique with a few common faults among us that can lead to greater strain being placed on different muscle groups leading to an injury.

Load Management

So, then what are some things that we can do to avoid this happening to ourselves? Firstly, it is important to monitor how much you are doing and how quickly you are increasing that load, for this we use the overload principle whereby we never increase our load by more than 10% (2). For example, if you have never really done too much running before then starting off with 3 runs a week giving yourself plenty of rest between each is a good start. Then when you are feeling comfortable you can increase the amount you are doing; keeping in mind that we don’t increase by any more than 10%. Therefore, if you are running 15km a week to begin with then your first increase would only be to run and extra 1.5km for the week. Hence, you might add an extra 500m to each run, rather than adding an extra 5km run for the week. It is also important that at the end of each 4 week block of training we reduce the volume of training we are doing, this allows for the body to recover and adapt to the new stimulus before reintroducing a higher volume again (2).

An illustration of how load increase may look over a 4 week block.

We also need to look at the type of surfaces that we are running on, as running on hard surfaces frequently increases the impact forces placed on the body, resulting in an increased injury risk (2, 3). Therefore it is important that we are running on a variety of surfaces including grass, gravel and pavement or road (2, 3). This allows for our body to adapt to the different stressors placed on the body associated with the different surfaces (2, 3).  While running around your block on the pavement each day may seem the easiest, it will be well worth your while going to an oval or park lands once a week and running on the grass, as it reduces the impact loading on your body.

Abrupt changes in running type can also contribute to an increased risk of injury, hence it is important that we don’t rapidly change the type of running we are doing (2, 3). For example don’t decide one day that you are going to run up a hill 10 times when all you have been doing is running on flat ground. What you might do instead is gradually introduce hills to your runs, where you might start to run over a few rolling hills before tackling a hills session, where you would progressively increase the pace at which you run up the hill each session. This will give your body the opportunity to adapt to running hills in a slow, progressive manner.


Lastly, on the technique side of things, as much as running seems a very simple task, just put one foot in front of the other quickly…… There are some key technique aspects that we can look at to reduce the risk of injury as well as make you more efficient at running. These are just a few key mistakes that many of us make.

Over striding:

Over striding means that when our foot strikes the ground we are landing on our heel (1, 5). In doing this we are essentially putting on the breaks, we must then overcome this braking force before we can apply force to the ground, propelling us forwards (1, 5). Not only is this less efficient, but it also places greater stress on the hamstrings and the lower back (1, 5). This occurs as your hamstrings are placed on stretch whilst also applying force to overcome the breaking forces being applied, potentially leading to knee or hamstring injuries (1, 5).

Incorrect and correct technique.

Increased hip flexion on foot strike (sitting in a bucket):

This means that when our foot strikes the ground we have a greater flexion angle at the hips, increasing our chances of overstriding, decreasing performance and increasing injury risk (1, 4, 5). This type of running style is more likely to lead to knee injuries due to the greater load placed on the quadriceps throughout the running cycle (1, 4, 5). This increased force produced by the quadriceps places an increased load on the ligaments and tendons surrounding the knee leading to potential knee injuries, such as ITB syndrome (1, 4, 5).

Incorrect and correct technique.

Shoulder rotation rather than arm swing:

This is a common mistake many make as we don’t necessarily see the importance of the arms in the running cycle. The arms however create an opposing force, we move the opposite arm forward to the leg that is forward allowing us to keep our body in a straight line and move in a straight line (1, 5). If we are to allow our shoulders to rotate, we are forcing our lower body and pelvis (hips) to rotate in the opposing direction resulting in us not running with a straight trajectory (1, 5). This is a far less efficient way of running, leading to greater fatigue and a further breakdown in technique (1, 5).

Incorrect and correct technique.

Leaning back when running:

This could mean that we are tight through our erector spinae and/or potentially lack flexibility through the hip flexors (1, 5). This will ultimately result in a reduced stride length and/or over striding, forcing there to be a greater energy cost for every step (). This is a less efficient running technique causing us to use more energy to cover the same distance.  

Incorrect and correct technique.

These are just a few key technical running errors that many people make. You may be asking however how can I fix these? Below are a few key running drills that you can complete to help teach you correct running technique.  

A march/skip:


Seated Running Arms:



If you have any questions on anything please get in contact with us:

Or if you are interested in our coaching services for either running technique or strength work to compliment your running get in contact.


  1. Folland, J. Allen, S. Black, M. Handsaker, J. Forrester, S. Running technique is an important component of running economy and performance. Medicine and Science in Sports and Exercise.17: 1412-1423, 2017.
  2. McGrath, A. Finch, C. Running the race against injuries: A review of the literature. Monash University Accident Research Centre. 104: 1-66, 1996.
  3. Mechelen, W. Running Injuries: A review of the epidemiological literature. Sports Medicine. 14: 320-335, 2012.
  4. Mizahi, J. Verbitsky, O. Isakov, E. Daily, D. Effect of fatigue on leg kinematics and impact acceleration in long distance running. Human Movement Science. 19: 139-151, 2000.
  5. Moore, I. Is there an economical running technique? A review of modifiable biomechanical factors affecting running economy. Sports Medicine. 46: 793-807, 2016.
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Refocusing Athlete Goals During COVID-19

Gyms are closed, pools are closed and almost all sporting competitions have been cancelled or postponed. It is an interesting world we are currently living in. Sport and activity alike are a way of life that brings people together and motivates them. I believe you would be hard pressed to find an athlete that doesn’t enjoy training with others more than training alone. Without that ability to fire those competitive juices it can be hard to push yourself harder, faster or stronger. This is becoming a huge reality for athletes both elite, sub-elite and armature as we all attempt to find our way through the current COVID-19 pandemic.

It is important now more than ever that we create goals for ourselves, we work towards those goals and we achieve them. Just because we don’t have any big competitions or events to train for at this time, doesn’t mean we can’t still have goals to achieve. That way when competitions and events do recommence, we are able to hit the ground running. This may seem incredibly difficult for some athletes as there training facilities have been shut down; however, this may be an opportunity for us to refocus that competitive energy and create new goals for ourselves.

For example you may be a swimmer that had been planning to compete in various competitions over the course of the next few months as you lead into your Nationals campaign, however with the closure of all aquatic facilities this plan has come to a grinding halt. Your first thoughts may be well what do I do now? Why would I continue to train when there is nothing for me to train for? Or how am I meant to maintain my fitness when I can’t even train? All of these are very reasonable thoughts to have currently.

The look of achieving your goal.

So, you may not be able to train in the pool anymore but how are your running or cycling abilities. You can’t do your traditional strength training session anymore, not a problem we can do strength training at home. So why not take the competitive energy you had for swimming and refocus it into a new challenge at home that can still help to maintain your fitness. For example why not set a goal to make a time for a 12km bike ride or a 6km run, you can do a time trial alone or with one other and then train for 4 to 6 weeks before doing another time trial. Or why not set a new challenge in the gym maybe you cant try and beat your max squat but you could try and beat your max push ups or pull ups, or you could make a goal to be able to do the worlds hardest push up.

It is so important as an athlete to set yourself goals and work towards them. Giving yourself a goal to achieve gives you a sense of purpose and fulfillment. It is also important however to break our goals down. If you want to run 6km in 24 minutes then first let’s look at what we need to do to achieve that, we need to be able to run 4 min/km pace. So now we know what we have to do to achieve our goal how are we going to do it, a good start might be to start trying to run 2-minute 500-meter repeats.

This is what we call setting a goal structure. First, we look at our OUTCOME goal what is the big thing that we want to achieve (24 minutes for 6km). We then look at our PERFORMANCE goals, what do we need to achieve for that big goal to be attainable (4 min/km pace). Lastly our PROCESS goals how do we achieve that, what are we going to do to be able to achieve that (run 2-minute 500m repeats).

Ash Barty created new goals for herself under different but challenging circumstances.

So just because you may not have your usual competitions to train for does not meant that you can’t be creative and make some new goals for the current times. Have a competition against mates where you do a time trial and post your times trying to beat each other. Have a video call with friends and do your home workout together. Challenge your mates to a push up or pull up competition, go nuts and get as creative as you can as there is no better time than now to do so.

With the current circumstances as they are the team at RAD are here to help you the best possible way we can to achieve your goals. We have online coaching packages available to all athletes, using our programming software. This includes a combination of both Strength and Conditioning work based on your goals and the equipment that you have got access to. It also enables you to jump on to our Zoom meeting room with our coaches – with sessions available every day to check in with the team and go through your training session under their guidance. If you are interested in our online coaching let us know and we can give you a full run down on how it all works –

Below you will find a goal setting template that you can use to set some new creative goals to achieve.

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Designing an Effective Warm-Up

The warm-up is arguably one of the most important components of an athlete’s physical preparation, however can be severely neglected. The primary aim of the warmup is to prepare the athlete both physically and mentally for the task ahead, benefiting performance and minimising injury risk (3). An appropriately constructed warmup leads to an increase in muscle temperature, core temperature, and blood flow (4), which ultimately results in:

  • Faster muscle contractions.
  • Improved rate of force development (how quickly you can produce force) as well as increased reaction time. 
  • Improved muscle strength and power capabilities.
  • Lower muscle resistance due to increased blood flow.
  • Increased oxygen delivery to the working muscles.
  • Improved metabolic reactions required for the task at hand.  

Past warm-up strategies may have included a light jog around the oval followed by some half-hearted static stretching (stretching without movement). With the current research and knowledge surrounding the benefits, a warmup of this quality may not seem adequate, so, what does a suitable warm up look like? There are four main components of a warmup that we should be looking to target with every warmup we do for any sport. A simple acronym to remember is RAMP (4).


In this section we want to do some light aerobic work to increase muscle and body temperature as well as heart rate, respiratory rate, blood flow, and joint viscosity (4). This could include jogging a lap of the oval or court, jumping on the bike or in the pool to do 10 minutes of easy riding or swimming, however, this time could be better spent on activities that are more movement or skill focused. Activities such as side stepping, grape vine, run throughs etc.may more closely reflect the demands of sport while still resulting in a light sweat and raise of heart rate (4). 


Here we look to activate some of the major working muscle groups dependent upon the athlete and the sport (4). Some exercises that can be used that are often associated with prehab include using a mini band performing exercises such as a crab walk, clam or glute/hamstring bridge. Remember these are meant to be light exercises we don’t want to wreck you here; we want to prepare you. The extent of these exercises will vary depending on the sport and the athlete. 


This is where we want actively work our muscles and joints through their range of motion, whilst also working through stabilisation on the opposing side of the body (2, 4, 5). Different to static stretching here we are looking to do this with movement (5). We are also looking to take the joints through movement patterns that are required of the sport/activity. For example, we might perform leg swings, inch worm, arm circles etc. As long as the joints are slowly and progressively taken through their range of motion. Other benefits to including dynamic exercises in the warmup include maintaining the effects of the RAISE section whilst also being far more specific to the sport/activity (2, 4, 5, 6). 


Potentiation refers to activities that result in an improved sport performance (1, 4). 

Now we start to get specific to our sport. In this section you might perform drills that teach the mechanics of the sport, progressing to the sport itself and even more specifically in a team sport exactly what you will be doing in that sport (1, 4). For example, with running you might perform some running drills such as an A march/skip, butt kicks and ankling before performing strides that progressively increase pace. You then might also perform some starts so that you are ready and firing to start your race. This will change depending on your sport and the position that you may hold within that sport. 

The most important aim of this phase is to is to increase the intensity and specificity of activities to a point where the athlete is ready to perform the task at hand (1, 4).  

Hopefully this will help you to create the best warm up for your sport, so you can be prepared and ready to perform at the top of your game. Not to mention also reduce your risk of sustaining an injury. 


  1. Bergh, U. & Ekblom, B. Influence of muscle temperature on maximal strength and power output in human muscle. Acta Physiologica Scandinavia. 107: 332-337. 1979.
  2. Cramer, J,T. Housh, T,J. Johnson, G,O. Miller, J,M. Coburn, J,W. & Beck T,W. Acute effects of static stretching on peak torque in women. Journal of Strength and Conditioning Research. 18(2): 236-241. 2004. 
  3. Fradkin, A,J. Gabbe, B,J. & Cameron, P,A. Does warm up prevent injury in sport? The evidence from randomised controlled trials? Journal of Science, Medicine and Sport. 9(3): 214-220. 2006.  
  4. Jefferys, I. Warm up revisited – the ‘ramp’ method of optimising performance preparation. UK Strength and Conditioning Journal. 40: 15-19. 2008.
  5. Power, K. Behm, D. Cahill, F. Carroll, M. & Young, W. An Acute bout of static stretching: effects on force and jumping performance. Journal of Medicine, Science, and Sports Exercise. 38(8): 1389-1396. 2004.
  6. Unick, J. Kieffer, H,S. Cheesman, W. & Freeney, A. The acute effects of static and ballistic stretching on vertical jump performance in trained women. Journal of Strength and Conditioning Research. 19(1): 206-212. 2005.  

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Strength Training for Cyclists: Injury Prevention and Performance

Cyclists, as with all athletes, need to ensure a level of robustness able to withstand the maximal demands that the sport can (and will) throw at us. Appropriate physical preparation programs have been shown to reduce modifiable injury risk factors while improving our performance (1); both clearly important facets in success. Previous debates have suggested that strength training may not benefit endurance performance and indeed prove detrimental, however, modern research has quashed this, noting that a combination of endurance training as well as maximal strength and power training can result in up to a 5% increase in time trial performance (3). Maximal strength training sees us lift heavy loads for low reps at near maximal efforts, while ‘power’ training utilises a continuum of light to heavy loads with an emphasis on moving with intent (i.e. high speed) in accordance with the load (2). These qualities go hand in hand; if we can improve our maximal strength, we will have a greater platform to develop our ‘explosive power’ – important for those hills and sprint finishes.

Road cycling is a demanding, repetitive sport that can take its toll on the body. Having a solid strength base can aid in our ability to perform these repetitive, cyclic movements time and time again. Further to this, it can help to improve the amount of power produced per pedal stroke, increasing the speed, and therefore distance at which we are able to move at a given work rate.

To help reduce your risk of injury and improve cycling performance, we have developed a list of 5 exercises that you can use at home or on the road with minimal equipment required. 

World’s Greatest Stretch

  • Standing up tall, hug one knee to the chest.
  • Release, step out and lunge into a push up position, with the lunging leg in line and outside of both arms.
  • Rotate the arm closest to the lunging leg as far as possible, keeping the back/base leg knee straight. Rotate back into the pushup position.
  • Rock back onto the back leg keeping the front leg straight for a hamstring stretch, holding for approximately 5 seconds. 
  • Complete 3 full cycles each side.

Side Lay Leg Lift

  • Lay on your side bending the bottom knee at 90 degrees, forming a straight line from knee to shoulder.
  • Bridge up using the bottom knee and elbow as the 2 points of contact with the ground.
  • Keeping the top leg straight, raise from the hip by contracting the glute, bringing the foot up to level with hip height.
  • Lower with control and repeat.
  • Complete 3 sets of 10 each side.

Double Leg Hamstring Bridge

  • Lay flat on your back, with roughly a 100 degree bent at the knee.
  • Press the back of your heels into the bench, raising your hips to a position which sees a straight line from shoulders to knees.
  • Hold with hips bridged for 2 seconds before lowering with control.
  • Repeat for 3 sets of 10 reps.


  • Stand with feet in line and shoulder width apart. Step forward with one foot and lower the back knee to the ground, staying tall through the body.
  • When lunging, aim to keep the lunging knee in line with the toes, avoiding collapsing in. 
  • Press through the front heel to raise yourself back up to neutral and repeat with the opposite leg. 
  • 3 sets of 15 each side. 
  • To increase difficulty weight can be added (be creative by utilising full milk cartons). 

Dead Bug

  • Lay flat on your back, raising legs to a tabletop position with a 90 degree bend at both the knees and hips.
  • Always maintain contact with the ground with your lower back, avoiding arching up and losing contact.
  • From here, lower one leg out with control (3-5 second lower) while the opposing leg stays still in the tabletop position, before returning and alternating legs.
  • Lowering the leg while maintaining a bent knee will make the exercise easier, extend the leg fully for a more difficult exercise.
  • Repeat 3 sets of 6 each side.

Logistics and Summary

Complete the World’s Greatest Stretch as a mobility drill at the start of the session before rolling through the remaining exercises back to back in a loop until you have completed 3 sets of each. Look to perform this session twice per week to improve performance and resilience to injury. As always if you have any questions or would like some Information on a program tailored to your needs, get in touch with the team at RAD today.


  1. Bazyler, C. Abbott, H. Bellon, C. Taber, C. & Stone, M. Strength training for endurance athletes: Theory to practice. Strength and Conditioning Journal. 37(2): 10-22, 2015.
  2. Hoff, J. Gran, A. Helgerud, J. Maximal strength training improves endurance performance. Scandinavian Journal of Medicine and Science in Sports. 12: 288-295, 2002.
  3. Sunde, A. Storen, O, Bjerkaas, M, Larsen, M. Hoff, J. & Helgerud, J. Maximal strength training improves cycling economy in competitive cyclists. Journal of Strength and Conditioning Research. 24(8): 2157-2165, 2010.
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Cycling – Injury Prevention

With the FedUni Road Nationals on in Ballarat this week it is the perfect time to talk cycling with many of us inspired to jump on the bike ourselves. For those of us however that perform cycling as a competitive sport, injuries can always be a worry that is at the back of your mind. As cycling is a very repetitive sport by nature, overuse injuries are unfortunately all too common. These types of injuries are generally far less debilitating than the acute injuries that can occur, however they can still affect training and ultimately race day performance. Broadly speaking, overuse injuries in cyclists have two common causes; bike positioning alongside lack of strength in certain areas. Let’s have a look at what some of the most common overuse injuries are in cycling and what we can do to prevent them. 

Neck Injuries

Neck injuries account for the biggest proportion of overuse injuries in cycling as often a cyclist’s neck can be placed into excessive hyperflexion for extended period. It is therefore important that we take note of a few things including handlebar and seat positioning. We can then also look at strengthening through the upper back, not only the strength but the conditioning of these muscles to hold this position for long periods of time too. There are a few upper back exercises we can do to help reduce the risk of this including: 

  • Ring row
  • Banded pull apart 
  • Dumbbell bent over row
  • Cat Camel stretch

Knee Injuries

The next most commonly injured area is that of the knee with an array of different overuse injuries that can occur, however the main ones being patellofemoral pain (PFP) and iliotibial band syndrome (ITB syndrome). Due to the high demand that is placed on the quadriceps during the downstroke of cycling (where the knee is extending), this leads to a large amount of force being translated to the patellofemoral joint. This reaction is said to be the cause of PFP, while ITB syndrome can be better accounted for through the repetitive nature of the sport. As with the non-specific neck injuries that cyclists can have, the set up of the bike is a large contributing factor to the occurrence of these injuries. Other factors include a rapid increase in training volume and an increase in hill work performed. It is therefore important that we be mindful of this as a cycling community and prepare our bodies appropriately to be able to withstand the increase in load. It is important that our increase in load is no more than 10% per week and we are not increasing both volume and hill work at the same time. It is also then important that we strengthen our bodies to withstand this added volume. For this it is important that we improve the strength in our glutes and stabilizing muscles through the hip. A few key exercises that we can use to aid in this include:

  • Banded glute bridge 
  • Side lay leg lift 
  • Split squat

Lower Back Injuries

The last injury we will talk about is that of chronic lower back pain. This type of non-specific pain is generally caused by the prolonged flexed position that the athletes are placed in, resulting in a flexion/relaxation inhibition or fatigue of the erector spinae (lower back) muscles. Again, preventing this type of injury can be attributed to making sure that the athlete has the correct set up of their bike. It is also important however that we look to improve our lower abdominal and general core strength, to offset any weakness through the erector spinae muscles. There are a few key exercises that we can use to help target these areas. 

  • Dead bug 
  • Swiss ball crunch 
  • Bretzel

Summing it up…

In summary, if you are a keen cyclist there are a few very important things that you will need to take note of in preventing any chronic overuse injuries from occurring. Firstly, making sure that the bike is fitted correctly to you, correct seat type and position and correct handlebar position. It is then important that we don’t increase the amount of training that we are doing too quickly (10% at a time) and only in one form at a time whether that be increasing volume or hill work. Lastly it is important that we perform some strength work to off set any injuries that could occur. 

Happy cycling 😊


  1. Schwellnus, M,P. & Derman, E,W. Common injuries in cycling: Prevention, diagnosis and management. South African Family Practice. 47(7): 14-19. 2005.
  2. Visentini, P. & Clarsen, B. Overuse injuries in cycling: The wheel is turning towards evidence-based practice. Aspetar Sports Medicine Journal. 8: 486-492. 2019.
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Injury Prevention for Rowers

With rowing pre-season schedules starting to heat up it is important that we acknowledge the potential increased injury risk that athletes may have. With the increased workload and the repetitive nature of the sport there are some common overuse injuries that can occur. To understand the injuries we first need to understand the sport. As with many sports technique in rowing is paramount to not only performance but also to the prevention of potential overuse injuries. We must also note that there are two types of rowing; sweep whereby each person has one oar and sculling where each person has two oars (pictured below). There are four phases of the rowing stroke (3), comprised of: 

  • The catch; the start of the stroke where the rower’s legs and back are fully flexed and the oar is square. 
  • The drive phase; where the legs extend first followed by the back beginning to extend, this is where the most power is produced for the stroke. 
  • The release; where the elbows draw the blade through the water as the handle lightly brushes the abdomen, the blade is then feathered across the water. 
  • The recovery; where the drive phase is reversed until the arms are fully extended to prepare for the next catch phase. 

Now that we understand the basics of rowing, let’s have a look at the common overuse injuries that can occur and what we can do to help prevent them. 

Back Injuries

Firstly non-specific lower back injuries account for 15 to 25% of injuries in rowers, with it more common among females due to hip muscle imbalance, and those starting training prior to the age of 16 (3). These injuries are generally chronic by nature and are caused by excessive hyperflexion and/or excessive twisting forces applied on the lumbar region (3). This is generally exacerbated at the catch position as the lower back muscles (erector spinae) can be relatively relaxed, whilst having great loads (up to 4 times body weight) placed on them during the drive phase (3). Other causes include fatigue and breakdown of technique due to increased volume and intensity, as well as varying training methods, compounding the muscle fibre contractility (3). However there are ways we can manage this as training volume starts to increase, including:

  • Improving hip flexor strength whilst improving hamstring length.
  • Improving endurance in the lumbar extensor muscles. 
  • Improving abdominal and gluteal strength. 
  • Maintaining length in the gluteal muscles. 

Exercise we can do to help reduce this risk include (1):

  1. Back extension
  2. Good morning
  3. Crunch
  4. Hip thrust 
  5. Hip flexor stretch
  6. Inch worm (dynamic hamstring stretch)

The Ribs

The next common over use injury for rowers is rib stress fractures, a less commonly expected injury however due to the excessive repetitive force that is exerted by the muscles around the ribs (serratus anterior and external obliques) with every stroke, it can lead to a weakness in the bones (2). This loss of strength in the bones can lead to a decreased shock absorption ability and increase the stress placed on the ribs at selected focal points (2). The incidence of this injury is up to 22% higher in female athletes due to often decreased bone density (2). One of the key factors that we can target in the gym to help reduce the risk of this occurring is working to reduce the imbalance between the serratus anterior muscles and the external obliques (2). Some exercises targeted towards reducing this risk include (1):

  • Push ups 
  • Bench press 
  • Push up plus

Shoulder Pain

The last two injuries that we will speak about are a little less common however are still very important to consider when looking at injury prevention. Non-specific shoulder pain can be caused by many factors however the most common includes overuse, poor technique and tension through the upper body (3). To reduce the risk of this injury occurring we can improve strength through the lower traps, serratus anterior, and shoulder girdle (3) by implementing exercises such as (1):

  • High cable row
  • Shoulder Y, T, W 

ITB Friction Syndrome

Finally, Iliotibial band friction syndrome is an overuse injury felt as a pain on the lateral side of the knee, commonly as a result of the full knee compression that occurs in the catch position (3). It is associated with tightness in the Iliotibial band (ITB) and weakness through the hip abductors (3), therefore it is important that we work to improve hip abductor strength as well as stretch and lengthen the ITB – this might involve (1):

  • ITB stretch 
  • Banded clam 
  • Cable abduction


So there you have it – the repetitive and demanding nature of rowing results in high risk of injuries, however, with some critical planning and programming including strength training and mobility we can help to reduce the risk of these injuries occurring. 


  1. Gee, T. I. Olsen, P. D. Berger, N. J. Golby, J. & Thompson, K. G. Strength and Conditioning practices in rowing. Journal of Strength and Conditioning Research. 25: 668-682. 2011. 
  2. McDonnell, L. K. Hume, P. A. & Nolte, V. Rib stress fractures among rowers. Journal of Sports Medicine. 41: 883-901. 2011. 
  3. Rumball, J. S. Lebrun, C. M. Di Ciacca, S. R. & Orlando, K. Rowing Injuries. Journal of Sports Medicine. 35: 537-555. 2005.