Shawn featured on episode #410 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed - How to add complexity to basic change of direction drills Maximising transfer of change of direction drills Mistakes that are often made when creating change of direction drills Check out the full episode with Shawn here - https://www.sportsmith.co/listen/coaching-agility-using-a-constraints-led-approach/ This episode is supported by RockDaisy, the only FREE AMS on the market. AMS Lite features reporting capabilities, questionnaires and forms, alerts and communication, data sharing, data visualisation and calendar views.

This episode of the Pacey Performance Podcast sees us looking back at a roundtable from early 2021 where Rob interview Hakan Andersson, Jason Hettler and George Petrakos on the topic of resisted speed training. In the first half of the roundtable, we chat around why we may programme resisted speed training in the first place. What can we gain from it? This sets us up nicely for further discussion with George and Hakan about how we can optimally programme it. George gives us some incredible tips on how we can do that with large groups and athletes with varying training ages and abilities. In the second half of the chat we focus on if resisted speed training alters mechanics and how thie method of training compares to others like hill sprints. We then finish off with a few quick fire questions which lead to some really interesting discussion on common isses, myths and misconceptions about resisted speed training. Main talking points - Why do resisted sprints? What is high, medium and low resistance? Programming it for sprinters Periodising loads across a training block] Programming with large groups and limited equipment Altering mechanics & the 10% decrement Resisted sprints vs hills Common issues, myths and misconceptions

Micheál featured on episode #427 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed - Understanding where to start with resisted sprinting with youth athletes Difference between pushing and pulling Tips on what to look out for regarding technique  Check out the full episode with Micheál here - https://www.sportsmith.co/listen/maximising-resisted-sprint-training-and-speed-training-with-youth-athletes/ This episode is supported by RockDaisy, the only FREE AMS on the market. AMS Lite features reporting capabilities, questionnaires and forms, alerts and communication, data sharing, data visualisation and calendar views.

On this week's Pacey Performance Podcast Rob is speaking to James Wild. This is James' third time on the podcast and you can check out parts one and two here. James is another speaker at the Sportsmith speed conference in March and we got him on not only to give us a teaser of his presentation, but to take us through, using a hypothetical athlete, his process of understand what is required to improve acceleration. So in the first half of the episode, James explains what he would do when first meeting an athlete. This may surprise some people but its not a lot. No extensive profiling, no in-depth screen. We also get an insight into how James' philosphy has changed on this too over the last 5-10 years. In the second half of the episode, James details how he takes the learning of the more subjective first phase into a more objective second phase. We hear what gym based assessments he conducts to understand areas for potential physical improvement and then how he goes about actually trying to manipulate technique. This was of my favourite episodes on speed and was incredibly refreshing to hear James's points of view on some polarising topics. Main talking points - What information is needed when meeting an athlete for the first time Setting expectations of speed development The subjective phase of "assessment" What to look for using video and other low tech tools What gym-based assessments James uses when moving to a more objective phase of understaning Why making someone faster in one session is "bullsh*t" Understanding the variability of certain metrics and how that should effect interventions Knowing when an improvement in speed is really an improvement

Joey featured on episode #423 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed - Why eccentric strength is important for deceleration Categories of eccentric exercises to use in the weightroom How to programme eccentric training when the aim is improved deceleration ability Check out the full episode with Joey here - https://www.sportsmith.co/listen/deceleration-testing-and-training-applying-the-research-in-college-football/ This episode is supported by RockDaisy, the only FREE AMS on the market. AMS Lite features reporting capabilities, questionnaires and forms, alerts and communication, data sharing, data visualisation and calendar views.

In this episode of the Pacey Performance Podcast, Rob is chatting to two guests, England rugby player, Anthony Watson and Head Coach at Speedworks Bath, Alan Murdoch. In October 2021, Anthony reptured his ACL. In the first half of this episode we discuss his reason for taking the main portion of his rehab and putting it into the hands of a private coach, Alan Murdoch. Anthony details how doing this helped him progress much quicker due to time and resource demands on other staff at the rugby club. But importantly, he emphasises how this process should be done correctly, ensuring that all parties are fully aware of their responsibilities  In the second half of the episode, Alan does into detail about what Anthony's rehab actually looked like from week to week. He explains what testing and benchmarking was done throughout, what exist criteria was used at key points during the process and what monitoring data was collected to ensure they stayed on track. This is an incredible insight into an athlete's mind when they have a catastrophic injury like an ACL rupture and how they turn things around to get back faster than ever. Key talking points - Why go private with an ACL rehab? What ist like rehabbing an athlete who belongs to a club when you don't work there Biggest obstacles during Anthony's rehab Using a "speed-based approach" to rehab Key philosophies of ACL rehab What each week of the rehab looked like What testing was used throughout the rehab

Stephen featured on episode #426 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed - Why use blood flow restriction training (BFR) What are the most effective protocols to use when wanting to increase strength Safety considerations when using BFR Check out the full episode with Stephen here - https://www.sportsmith.co/listen/blood-flow-restriction-training/ This episode is supported by RockDaisy, the only FREE AMS on the market. AMS Lite features reporting capabilities, questionnaires and forms, alerts and communication, data sharing, data visualisation and calendar views.

This week on the Pacey Performance Podcast we have Coach and Founder or Spellman Performance, Les Spellman. This is the second time that Les has been on the podcast but lots has changed since then so we wanted to get him back. Les is a speed coach and is best known for his work with athletes preparing for the NFL combine. Because of this we wanted to talk about how to get athletes fast in short periods of time. What does he prioritise? How does he ensure that he's being efficient with his time and working on the right areas? How does he assess progress? All these questions we answer in the first half of this episode. In the second half of the episode we chat about the complete opposite, how do we create a long term speed programme? As well as working with NFL combine athletes on a short term basis, Les also works with a number of organisations where the goal is medium to long term speed development and athlete health. How does the work he does when time is limited contrast to when there is more opportunity for development? What assessments does he use? How does he ensure his athletes stay healthy? All these questions are answered in the second half of the episode. If you are wanting a comprehensive look at NFL combine preparation and long term speed development programmes, check out this episode with Les. Les is alsp speaking at the Sportsmith speed conference in March here in Leeds in the UK. If you're interested in attending, please visit - sportsmith.co/speed-conference Main talking points - A look at your combine programme What does your first session look like? What is set in stone and what is flexible across the time you have this group? Creating a year round speed system How do you programme for an athlete that you have for a longer period of time? Assessment process Injury risk considerations when building a programme Examples from your work with the USMNT Tracking transfer of speed to game situation

Danny featured on episode #332 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed - Why use isometric training in the first place? How adaptations differ to traditional strength training How to create isometric exercises specific to the positions your athletes find themselves in during competition Check out the full episode with Colin here - https://www.sportsmith.co/listen/pacey-performance-podcast-332-danny-lum/ This episode is supported by RockDaisy, the only FREE AMS on the market. AMS Lite features reporting capabilities, questionnaires and forms, alerts and communication, data sharing, data visualisation and calendar views.

This week's Pacey Performance Podcast see Rob talking to Associate Professor at the Norwegian School of Sport Sciences, Ola Eriksrud. As well as his day job, Ola is involved in the research and development at 1080 Motion, a company most known for their patented robotic resistance technology within the 1080 Sprint. In this episode, Ola starts off by explaining how we can test deceleration in the field whether we have a technology like the 1080 Sprint, or whether we have no technology at all. Deceleration is getting more and more airtime both in research and in practitioner discussions. We are starting to understand the importance of testing and training this quality. As a natural progression from deceleration, in the second half of the episode Ola talks about change of direction testing and how we can understand injury risk in athletes when they are cutting. If you're interested in understanding more about deceleration and reducing injury risk when cutting, this episode is for you. Main talking points - Deceleration and the physical characteristics needed to decelerate effectively Measuring deceleration ability Measuring deceleration ability with no budget or technology Training for deceleration Understanding deceleration data from 1080 sprint Understanding injury risk during cutting movements Testing change of direction performance Measuring change of direction performance with no budget or technology Understanding COD data from 1080 sprint