RK Sport Science
Providing science backed support to those taking part in sports and exercise aiming to aid training
21/04/2023
Recently static stretches have become less commonplace, with athletes and coaches moving away from using them within warm-ups. 🏃♀️
Though they have lost their place within warm-ups, their benefits should not be overlooked!
Training your flexibility through static stretches should be a core component within your training, whether you are aiming to gain range of motion, or simply reduce your risk of injury. 💪
To find out more, check out my latest blog.
🔍 Link in Bio
Designed to support muscles, ligaments and joints KT Tape could be a winner! 💯
Many athletes seem to agree, we’ve all seen images of athletes coming out to compete with every joint covered in the colourful tape.
But at £5 a roll is it really worth it? 💰
Some facts about it:
🔹The heat-activated glue is strong, allowing the tape to last for 3-5 days, while the glues wave pattern means the skin underneath can still breathe.
🔹 The different colours of tape are purely for style with no differences in performance or function, though some individuals may disagree.
🔹 KT tape may be applied at a variety of stretch levels depending on the technique used and the intended function.
🔹 If removed while still sticky, the tape may act a bit like a wax strip, soaking it in hot water, rubbing it with oil, and holding the skin while peeling it in the opposite direction can help with removal.
🔍 Link in bio!
Circle Tag 🔵⚽
Outwit 🧠 and outlast 🏃♂️ your opponent to win!
Designate one player as the tagger - in this case it's grey - and have them try to catch and tag their opponent. Neither player is allowed inside the circle, but both can run in either direction around the shape. Keep going until the player has been caught, then switch!
For an added challenge, change from a circle shape to a figure-8 8️⃣, giving players more options to evade the tagger.
Encourage players to look up and scan 👀 in order to spot and evade their opponent (or use an opportunity to slow down and catch their breath 💨).
# football
07/04/2023
In the past, special joint straps and wraps have been sold to treat joint injuries.
However, recently there has been a growing trend towards using tape.
It seems reasonable to ask: which is better? 🤔
There are pros and cons to the use of each, so choosing between the two requires careful consideration.
Some of the facts:
🔹 For tape to properly serve its purpose, it needs to be applied in specific ways. This means that the person applying it needs some specialist knowledge and training.
🔹 British Gymnastics rules require athletes to wear tape of a suitable colour, meaning no bright colours or patterns. Skin colour is typically advised to adhere to this guidance.
🔹 In just 20 minutes tape can lose 20 - 40% of its effectiveness due to loosening.
🔹 At the very least taping will need to be reapplied each session potentially more if it becomes loose), while a brace can simple be adjusted the first time then strapped on each session.
To find out more, check out my latest blog.
🔍 Link in Bio
Endless Tag 🏃♀️🏃♂️
Compete against your teammates to prove yourself while building your fitness and ball control!
Another easy drill to set up; all you need are some cones and a couple of footballs ⚽
One team works from blue cone to blue cone, while the other team works between the grey cones, chasing each other around the area.
At first, the grey team acts as the chaser, but once both runners reach their coloured cones, they turn and run in the other direction, with blue acting as the chaser.
Teams keep running until one team catches the other.
To practice dribbling fast, you can ask players to zig-zag in and out of the cones while chasing each other.
If you want to test your player's fitness even more, have them work individually rather than in teams and change direction every time they reach their coloured cone.
# football
01/04/2023
Stop running laps around the pitch and upgrade your warmups… 💪
Get rid of the old-school warmups and use the simple acronym to upgrade your warmups!
This helps you make your warmup specific to your sport or activity, targeting the muscles and joints you plan on using to help you prepare better and reduce your risk of injury.
💥 Raise - Activate - Mobilise - Potentiate 💥
Some of the facts:
🔹 Warm-ups should be adapted to suit the activity/sport, performer and condition (e.g. training or a competition).
🔹 The Raise phase of a warm-up should not just be used to raise heart rate but should be dedicated to skill and movement development.
🔹 The RAMP protocol was created by an S&C coach looking to improve warm-up techniques used at the time.
🔹 The exercises used in this stage may cause unnecessary fatigue prior to performance for endurance athletes.
🔍 Link in Bio
Catch Me If You Can! 💨💨
A simple drill to get players running with the ball - building their aerobic fitness without them even noticing!
All you need for this is a ball and some cones. ⚽
Teams start on opposite corners of a square, and one at a time run around the outside of the square with the ball, trying to catch up with the other team.
(If one team is catching up too quickly, try adding the command turn to switch direction)
The variation combines dribbling and running with the ball in one exercise, helping players to practice their skills and appreciate the difference between the two.
# football
24/03/2023
Whether you're a professional athlete or not a sports massage can help you, but don't just take my word for it! 🤔
Massage has been used as a natural therapy to treat muscle pain and stiffness for a long time, and can be practised anywhere.
Despite it's name, sports massage can be used as an accessible and affordable treatment for athletes, non-athletes and everyone in between.
Some of the facts:
🔹 Anyone can benefit from a sports massage, whether they are a professional athlete or not. If you are feeling tight a sports massage might be the answer!
🔹 While Swedish and sports massage employ many of the same techniques, the main areas of focus and aims of the massages will differ.
🔹 Pre-event work aims to aid athletic performance, whilst post-event massage helps with recovery. Intra-event occurs during performance, again aiming to boost performance.
🔹 Though some benefits may be due to "placebo" effects, there are a number of measurable physiological benefits too.
To find out more, check out my latest blog.
🔍 Link in Bio
Single leg balance training exercises are a great way to practice close control at home!
They need very little space and almost no equipment - all you need is a ball ⚽
But did you know they also act as prehab - helping to build strength, balance and awareness which helps to prevent injuries? 🔥
Check out these simple exercises and give them a shot
19/03/2021
Of course I'm going to tell you massage helps... but don't just take my word for it! 🤔
Whether you're an athlete or just an everyday person, a sports massage can help you!
🔍 Link in bio!
Toe taps are an old-school training tool, and with all the variations available they can be an excellent resources, especially during lockdown. Why?
✔️Great for cardio
✔️Help train footwork
✔️Only equipment needed is a football ⚽
✔️Require very little space
✔️Can be adapted to skill level
12/03/2021
We've all seen it by now - athletes wearing layer upon layer of colourful tape over various body parts.
The tape in question (kinesiology tape or KT tape) is a relatively recent creation which has already taken the world by storm with it's numerous advertised uses.
Able to be used on joints, muscles, tendons and ligaments, it seems to be a winner! 💯
But at nearly £5 a roll, it begs the question, is the tape really worth it? 💰
Hit the link in our bio to find out more! 🔍
08/03/2021
24/02/2021
For too long now, many coaches have taught their players to warm-up with a lap or two of the pitch followed by some static stretches.
These are outdated and generally fail to properly prepare the body for the coming activity.
Instead, coaches should guide their athletes to use the R.A.M.P protocol - a structured warm-up which aims to improve athletic performance and reduce the risk of injury.
In 4 easy steps, athletes can warm-up and finish in an optimal state to start their activity. 💪
💥Raise - Activate - Mobilise - Potentiate💥
Hit the link in our bio to find out more! 🔍
01/08/2020
Now that football has returned, get a head start on next season! ⚽️⚽️
1-2-1 coaching sessions available with a qualified and experience coach.
All sessions are tailored to your child’s individual needs and combine skills and fitness training to promote all-round development.
Open to all abilities, ages 6 and up
📍Thame
DM or visit our website for more information
Rk-sportscience.co.uk
27/07/2020
27/07/2020
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