medicine & performance The official magazine of the Football Medicine & Performance Association
Issue 28 Spring 2019
Feature
The Team Behind The Team
What exactly do large medical teams do to keep players in optimal physical condition
In this issue Sports Pharmacist: What the role provides Life After Football Spotlight on Substitutes FMPA Conference Awards 2019
Legal Education Recruitment Wellbeing
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CONTENTS WELCOME
7
Updates
FEATURES
10
Understanding The Team Behind The Team
37
Are You Surviving or Thriving? Caroline Marlow
16
Sports Pharmacist: What The Role Provides Paul Moloney MPharm
38
Spotlight on Substitutes: What Do We Know? Samuel P. Hills Steve Barrett Mark Russell
18
Life After Football – Scott Pearce 40
FMPA Register
19
FMPA Conference 2019
29
Translating Strength Into Speed Mike McGurn
32
LightForceÂŽ Helping People to GoPerform
ABOUT
Football Medicine & Performance Association 6A Cromwell Terrace, Gisburn Road, Barrowford, Lancashire, BB9 8PT T: 0333 456 7897 E: info@fmpa.co.uk W: www.fmpa.co.uk Chief Executive Officer Eamonn Salmon eamonn.salmon@fmpa.co.uk
Design Oporto Sports www.oportosports.com
Executive Administrator Lindsay Butler admin@fmpa.co.uk
Photography PA Images, FMPA, Getty Images, FIFA via Getty Images, Jussi Eskola
Administration Assistant Amie Hodgson amie.hodgson@fmpa.co.uk
Contributors Mike McGurn, Samuel P. Hills, Steve Barrett, Mark Russell, Paul Moloney MPharm, Scott Pearce, UEFA Direct
Project Manager Angela Walton angela.walton@fmpa.co.uk Marketing/Advertising Charles Whitney 0845 004 1040
Print Media Village www.media-village.co.uk
COVER IMAGE Fulham Head of Sports Science Alastair Harris. Manchester City v Fulham - Carabao Cup - Fourth Round - Etihad Stadium Tim Goode / EMPICS Sport / PA Images Football Medicine & Performance Association. All rights reserved. The views and opinions of contributors expressed in Football Medicine & Performance are their own and not necessarily of the FMPA Members, FMPA employees or of the association. No part of this publication may be reproduced or transmitted in any form or by any means, or stored in a retrieval system without prior permission except as permitted under the Copyright Designs Patents Act 1988. Application for permission for use of copyright material shall be made to FMPA. For permissions contact admin@fmpa.co.uk
feature
football medicine & performance
TRANSLATING STRENGTH INTO SPEED FEATURE / MIKE MCGURN, INTERNATIONAL STRENGTH AND CONDITIONING COACH
Rate Of Force Development
The rate of force development (RFD) is a measure of explosive strength, or simply how fast an athlete can develop force. The definition of RFD is the speed in which the contractile elements of the muscle can develop force (1). Therefore, improving an athlete’s RFD may make them more explosive, as they can develop larger forces in a shorter period of time. Developing a more explosive athlete through strength and power developed in the gym and a combination of plyometrics, may improve their sporting performance. There is very strong evidence to suggest that combining strength and power training with plyometrics to improve RFD will improve jumping ability (2,3,4) sprinting (5,6,7,8) and weightlifting (9,10). PLYOMETRICS
A plyometric exercise is defined as an exercise that incorporates a Stretch
Shortening Cycle (SSC), which is a rapid stretch of a muscle or group of muscles, immediately followed by a concentric contraction. The three phases involved are the eccentric phase (muscle lengthens), the amortization phase (short time between eccentric and concentric phases), and the concentric phase (muscle shortens).
Before prescribing any plyometric type exercises it should be noted that this type of training is very strenuous on the central nervous system and the body, so a high level of strength is required by the athlete. The measurement of the plyometric exercise is normally described by the number of contacts. This is when the athlete’s feet make contact with the ground.
The rapid stretch during the eccentric phase will result in increased force output if immediately followed by the concentric contraction.
The number of contacts built into a plyometric training programme should be based on the athletes training age and height and weight. (15)
This is a result of our body’s ability to use stored elastic energy, the potentiation of the contractile machinery. This process relies on the interaction between the series elastic component of our muscles and the contractile machinery, and the engagement of the muscles reflex action of the muscle spindle fibres. Plyometric training has been shown to increase power output and RFD (11,12,13,14).
RFD and Plyometric training:
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To improve RFD, it must be factored that force needs to be increased while simultaneously the time spent executing the action must be reduced. The following training modalities have been shown to correlate to improving athlete explosive strength Ballistic training, Olympic weightlifting, plyometric training, resistance training.
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feature PLYOMETRIC EXERCISES THAT IMPROVE RATE OF FORCE DEVELOPMENT Box Jumps Horizontal Jumps Vertical Jumps (Bodyweight and loaded) Lateral Box Shuffles Depth Jumps Repeat Hurdle Jumps Band Jump Outs Knees to Feet Jumps Seated to Box Jumps
ground contact time is reduced to 0.08sec, the stride length is increased 2.25-2.7m. In doing this the the max velocity speeds can reach levels as high as 12.8m/s. (6)
How does RFD affect speed? The key determinants to speed are expressing large amounts of force in very short ground contact times as well as technical efficiency. If an athlete can improve one or both of those variables then their sprinting speed performance may improve. It has been shown that improving a person’s RFD will have a positive relationship to that person’s speed. Improvements in RFD may result in an increase in tendon stiffness, increases in force production and muscle fibre type recruitment which will all impact speed performance
Dr Peter Weyand cites many studies on human locomotion and he quite simply states “The key to running faster is to apply more large specific mass to the ground quickly.” In other words you have to apply the strength and power developed in the gym onto the training pitch and competition arena. (5)
Ground Contact When we discuss developing speed from a technical viewpoint, research tells us that the optimum ground contact time in the acceleration phase should be 0.12 - 0.18 sec. Ground contact time can be improved by the following; 1.
2.
The ability to apply force to the ground very quickly so bilateral and unilateral leg strength work is important. The stiffness of the leg at the moment of footstrike (a stiffer leg and tendon can create more free energy) so plyometric jumping drills will improve this.
First Step Distance The distance of the first step when sprinting normally averages 1.5m. Triple Extension To achieve that we need an aggressive triple extension and flexion of the ankle, knee and hip. Both first step distance and triple extension can be improved by increasing mobility in hips and training explosive movements which include RFD and plyometric type exercises. Push/Pull This lower limb movement is ideally accompanied by an explosive push pull of the arms. Ideally during this upper limb movement, the elbow leads with hands driving up to eye level. Max Velocity When we further investigate the characteristics required for max velocity speed, the research tells us the
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Despite all the research and technique based training, the one training modality that will give the athletes/teams the biggest bang for their buck when it comes to developing speed is force production. Rate of Force Development is the ability of a muscle or group of muscles to develop maximal force very quickly.2,3,4
Muscular power is an essential component of all athletic activities. Power training has become increasingly popular because of the benefits it gives the athletes when it comes to power production in the gym and on the field. To manipulate RFD we can use the following methods; high-load strength training low-load speed and plyometric training (lifting lighter loads explosively) plyometric training Exercise selection used to develop rate of force production will be very dependent on the culture and environment of the team/ club. Olympic lifting in football programmes is somewhat frowned upon, due to anxiety of coaches and players that they may get injured or that it will make them slower. However, this trend is slowly changing as more and more high profile players are now incorporating Olympic lifting into their in-season conditioning programs with the intention of increasing Rate of Force Development and improving speed on the pitch. One way to develop strong, fast athletes is to expose them to push/pull type exercises. To begin with I have my athletes pull with resistance, so a weighted pull up (20+kg) or a deadlift attached to heavy chains and a dynamic push exercise (full acceleration) . Some examples of dynamic push exercises would be a barbell jammer or a barbell bench throw, to recruit some type 2 fast twitch muscle fibers. (see text box 1) Another fantastic lower body full acceleration exercise that gives all the benefits of an Olympic lift but requires less technique is the loaded barbell jump.
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During this exercise huge triple extension is required along with high acceleration rate, through range of movement. Through the generation of high lifting velocities, the athlete can gain improved athletic power velocities. (7) Summary Incorporating Rate of Force Development into an in-season strength cycle would consist of lifting a light loads explosively. DAY 1 EXERCISE
LOAD
SET
REPS
BARBELL JUMP SQUAT
40%
3
3
BARBELL JAMMER
35%
3
4
SQUATS WITH CHAINS
60%
3
5
B/W+20K
4
6
LOAD
SET
REPS
BOX JUMPS
B/W
3
3
BENCH THROWS
45%
3
5
DEADLIFTS WITH BANDS
70%
3
6
SINGLE LEG STEP UPS
40%
4
6
WEIGHTED PULL UPS
DAY 2 EXERCISE
Mike McGurn International Strength and Conditioning Coach Mike McGurn has the prestigious honour of training three National Senior Irish Teams in different codes and winning two World Titles in two different sports. McGurn has also worked extensively in football having worked with Hull City, Leeds United, Everton and the Northern Ireland Senior Ladies National Team. McGurn consults teams and individuals and is currently lead Strength and Conditioning Coach at Queens University Belfast, responsible for all of the Strength and Conditioning for rugby, football, Gaelic football, hurling, hockey, cycling, camogie and rowing teams at the university. Mike is also an international tutor for Elite Performance Institute delivering lectures and workshops on speed power and Olympic lifting and has recently presented in Ireland, UK, China, Poland and Czech Republic
football medicine & performance TEXT BOX 1
1.Aagaard P., Simonsen E.B., Andersen J.L., Magnusson P., and Dyhre-Poulsen P. (2002) Increased rate of force development and neural drive of human skeleton muscle following resistance training. J Appl Physiol 93: 1318-1326. [PubMed] (2) Tricoli, V., Lamas, L., Carnevale, R., & Ugrinowitsch, C. (2005). Short-term effects on lower-body functional power development: weightlifting vs. vertical jump training programs. Journal of Strength and Conditioning Research, 19(2), 433-437. doi: 10.1519/R-14083.1 (3) Mackenzie, S. J., Lavers, R. L., & Wallace, B. B. (2014). A biomechanical comparison of the vertical jump, power clean, and jump squat. Journal of Sports Sciences, 32(16), 1576-1585. doi: 10.1080/02640414.2014.908320. (4) Channell, B. T., & Barfield, J. P. (2008). Effect of Olympic and traditional resistance training on vertical jump improvement in high school boys. Journal of Strength and Conditioning Research, 22(5), 15221527. doi: 10.1519/JSC.0b013e318181a3d0. (5) Clark, Kenneth P., and Peter G. Weyand. “Are running speeds maximized with simple-spring stance mechanics?.” Journal of applied physiology (Bethesda, Md.: 1985) (2014). (6) Cronin J, Hansen KT. Resisted sprint training for the acceleration phase of sprinting. Strength Cond J, 2006; 28: 42-51 (7) Harris NK, Cronin JB, Hopkins WG, Hansen KT. Relationship between sprint times and the strength/ power outputs of a machine squat jump. J Strength Cond Res, 2008; 22: 691-698
FULL ACCELERATION EXERCISES As athletes learns how to use his/her body in a more explosive powerful manner, and their body adapts to the demands, the introduction of more power oriented exercises such as jump squats and bench throws can be safely introduced. Sports Science indicates resistance of 30-45 % of your 1 rep max is optimum to get the real benefit of these exercises. Elite athletes use power bands or chains to provide variable resistance when they lift. Lifting bands or chains are attached to the bar and the resistance increases during the exercise as the chains come off the floor or the bands stretch. A simple example is the bench press, when the barbell is lowered to the chest, the chains are furled on the floor and only provide minimal resistance. As the barbell is lifted, the chains unfurl and steadily increase resistance
throughout the range of motion. This is also the case for all other lifts such as deadlfts, squats, power shrugs etc. Using this method means a lighter resistance can be lifted explosively and the additional resistance the bands or chains provide allow the athlete to accelerate the bar throughout the lift (acceleration lasts longer into the range of motion and a higher force is generated late in the movement) The chains increase the eccentric/ negative (lowering the weight) velocity, due to the constant tension exerted on the bar from the links of the chain. Chain and band training improves the lifting explosiveness by increasing the activity of the stretchshortening cycle. The chains/ bands increase the velocity of the bar in both the concentric and eccentric phases of the lift, which causes increased stretching in the muscles being worked.
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(8)Slawinski, J, Bonnefoy, A, Leveˆque, JM, Ontanon, G, Riquet, A, Dumas, R, and Che` ze, L. Kinematic and kinetic comparisons of elite and well-trained sprinters during sprint start. J Strength Cond Res 24(4): 896–905, 2010 [PubMed] (9) Haff, GG, Stone, MH, O’Bryant, HS, H arman, E, Dinan, CN, Johnson, R, and Han, KH. Force-time dependent characteristics of dynamic and isometric muscle actions. J Strength Cond Res 11: 269– 272, 1997. [Link] (10) McLellan, CP, Lovell, DI, and Gass, GC. The role of rate of force development on vertical jump performance. J Strength Cond Res 25(2): 379–385, 2011 [PubMed] (11) Jensen, R.L., Flanagan, E.P., & Ebben, W.P. (2008). Rate of force development and time to peak force during plyometric exercises. Musculoskeletal Mechanics, ISBS Conference 2008, July 14-18, 2008, Seoul, Korea. 199-202. [Link] (12) Ball, NB, Stock, CG, and Scurr, JC. Bilateral contact ground reaction forces and contact times during plyometric drop jumping. J Strength Cond Res 24(10): 2762–2769, 2010. [PubMed] (13) Burgess, K. E., Connick, M. J., Graham-Smith, P., & Pearson, S. J. (2007). Plyometric vs. isometric training influences on tendon properties and muscle output. The Journal of Strength & Conditioning Research, 21(3), 986-989.[PubMed] (14) Garhammer, J. & Gregor, R. (1992). Propulsion Forces as a Function of Intensity for Weightlifting and Vertical Jumping, J. Appl. Sports Sci. Research, 6(3): 129-134. [Link] (15) Chelly MS, Hermassi S, Aouadi R, Shephard RJ.. Effects of 8-week in-season plyometric training on upper and lower limb performance of elite adolescent handball players. J Strength Cond Res. 2014;28:1401–1410. [PubMed]
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It is hugely rewarding to see the response and feedback from our members to our endeavors to promote their practices and the FMPA in general. Clearly the FMPA Register is continuing to grow from strength to strength. However, it is important to keep your profile at the forefront of your audience’s minds, so at a time when they are in need of your services, they know exactly where to turn. We understand how hectic your schedules are but you can have peace of mind knowing that Amie and I are continually marketing and promoting you through a variety of channels to grassroots football. We’ve been coming up with some great new ideas this week to engage this audience even more - one of them being the development of a Medicine & Performance Hub which will be hosted on the FMPA Register pages, and contain an array of information for the grassroots community. Our talks continue with various organisations to help create a greater awareness of the Register and the support our members offer and our most recent exciting news to share is the new partnership which we have secured with Manchester FA. One of the most appealing aspects of our register is that members are happy to support the initiative to `give back to the game` by offering discount on fees to grassroots players. This is widely popular and will help to cement your position as the go-to practitioner in your area. Amie and I are always here to help our members, so please get in touch if there is anything you need.
Angela Walton Project Manager
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info@fmpa.co.uk