Monday, 17 December 2012


Update the information on the Vo2 max page to include details of a paper referencing information contained on the page.

Complex Training

Additional information included on the complex training page. Complex training is a combination of weights and plyometrics used to develop explosive movement.

Speed Training

Example speed sessions for 100m sprinters to marathon runners included on the speed page

Plyometrics - Drop Jumps

Update to the Plyometric page to include additional information on conducting drop-jumps and how to determine an athlete's Relative Strength Index from a drop-jump.

Wednesday, 12 December 2012

Energy Systems

Information on the various names used in text books to refer to the three energy systems

Monday, 3 December 2012

5 Lasting Effects of the 2012 Olympics

Mohammed Hamid provides an analysis of the impact the London 2012 Olympic Games had on the environment, economy, transport, culture and sport. Read the article.

Sunday, 2 December 2012

Sports Coach Awards

In the last few weeks the website has been recognised for its content and usefulness for Coaches and students studying physical education.

Wednesday, 3 October 2012

Saturday, 29 September 2012

VO2 max - 2005 Tables

Update to the Vo2 max page to include vo2 max age/gender ranges from the research detailed in: The Physical Fitness Specialist Manual, The Cooper Institute for Aerobics Research, Dallas TX, revised 2005.  

Tuesday, 18 September 2012

Optimum take off angle

Paragraph on the optimum long jump take off angle included on the long jump page.

Optimum Release Angle

A paragraph on the "optimum release angle" included on the Javelin, Shot, Discus and Hammer pages.

Hammer Page update

Paragraph on the results of bio mechanical analysis of  the final of the men's and women's hammer competition at the 2011 IAAF Athletics World Championships. A brief look at the release angles and release velocities and their implications for throwers.

Wednesday, 12 September 2012

How to become a better tennis coach

In his article "How to become a better coach" Marcin Bieniek examines the key factors that will help develop your tennis coaching skills.

Monday, 27 August 2012

Bolt's split times in the 100m final

Inclusion of a section, "Usain Bolt 2012 London Olympics", on the sprinting page reviewing Usain's 20 metre split times in the final of the 100 metres at the 2012 Olympics .

Friday, 24 August 2012

Tennis Articles

The inclusion of a number of tennis articles written by Marcin Bieniek, a tennis coach from Poland and a former professional player (Polish National Junior Team)

Monday, 20 August 2012

Wednesday, 15 August 2012

Personal Trainer Salary

Inclusion of a new article on Personal Training Salary in which Libby Remi, a Personal Trainer from Chicago, provides advice to help Personal Trainers better understand and improve their salary.

Sunday, 12 August 2012

Pace distribution for 800metres

Update to the 800 metre training page to include a calculator to determine the required 200 metre splits for a given 800 metre target time.

Saturday, 11 August 2012

How do you monitor core stability?

Control and strength of the body's back, abdominal and hip muscles is essential in order to achieve maximum athletic performance but how can we tell if core stability is being maintained? An update to the core stability page includes a section on how we can monitor core stability when testing and training.

Sunday, 29 July 2012

General Fitness Training Program

Updates to the general fitness training program page which provides a guide to help those wishing to improve their general level of fitness by developing their balance, co-ordination, flexibility, strength and endurance. 

Client centred tennis coaching survey

Client centred tennis coaching survey is an article by Marcin Bieniek, a tennis coach from Poland and a former professional player, that explains the benefits of being client centred in your coaching approach and the information to collect from your client to help you adjust the training to meet your client's needs. 

How to survive those tennis training regimes

How to survive those tennis training regimes is an article by Marcin Bieniek, a tennis coach from Poland and a former professional player,  that explains how you can stay motivated whilst performing those boring tennis drills.

Monday, 23 July 2012

Illinois Self Evaluation Questionnaire - Update

By analysing your responses to a series of statements about how you feel before a competitive situation it is possible to determine your level of anxiety and self confidence. A test that provides such functionality is the Illinois Self Evaluation Questionnaire.

Saturday, 21 July 2012

The Benefits of an Active Lifestyle

Inclusion of an article on the Benefits of Exercising - Did you know that living a sedentary lifestyle is more dangerous to your health than smoking. Research conducted by Tai-Hing et al. (2004) revealed that 20% of all deaths of people over the age of 34 were attributed to a lack of physical activity. They concluded that a lack of physical activity increased the risk of dying of cancer by 45% for men and 28% for women, and the risk of dying from respiratory ailments by 92% for men and 75% for women.

Thursday, 28 June 2012

Steeplechase - Face the 'Chase'

Dr Matt Long spends time with Olympian and former UK national cross country champion, Spencer Duval, discussing the specifics of the 3000m steeplechase event.

Wednesday, 27 June 2012

The Giants of 800m

Dr Matt Long and Geoff James apply their model of two-lap track success, in their article "Train your two-lap tools", to the all-time male and female 800m greats.

Train your two-lap tools

Dr Matt Long and Geoff James present a model for 800m success. This article provides an original five component model which includes mental characteristics and separates physical components into (a) power, strength, coordination and (b) utilisation of energy systems

Tuesday, 26 June 2012

Accessories & Training Comfort

For the most part, athletic training is all about technique and dedication.  However, in many cases, your comfort and success also depends at least somewhat on your equipment. Here are a few tips and examples of equipment and accessories that can be greatly beneficial to your training.

Monday, 18 June 2012


This article provides some nutritional advice for developing power athletes. Evidence strongly suggests that the acquisition of muscle protein is a result of the workout stimulus plus the proper nutrition during the workout and more importantly during the following 24 hours.

Thursday, 31 May 2012

How To Improve Soccer Power

Inclusion of a new article where Mark Kislich provides some advice on how you can improve you soccer strength and speed (power).

Multi-Tier System

Dr. Matt Long assess the  future challenges of the five tier system of training which the late Frank Horwill MBE advocated. HORWILL, F. J. (1991) ‘Obsession for Running’. Lancashire. Colin Davies

Wednesday, 30 May 2012

Frank Horwill's 5-Tier System

Inclusion of an article by Dr Matt Long on Frank Horwill's 5-Tier System which involves progressing athletes through 5 different paced sessions over a specified cyclical training micrcocycle.

Tuesday, 29 May 2012

Count Your Blessings

New ArticleDr. Matt Long explores some useful mental strategies that you could use to help you cope with endurance events like the marathon

Cyber Coaching

New Article - Dr. Matt Long and Dr. Ross Lorimer look at the importance of communication to coaches and athletes and how technology is changing the ways in which we interact with each other.

Monday, 28 May 2012

Anatomy and Physiology - Muscular System

Add a paragraph on the effect of exercise on the muscular system to the Anatomy and Physiology  Muscular System page

Monday, 14 May 2012

New Evaluation Test

New evaluation test included on the site known as the 'L' test which is used to monitor the development of the athlete's speed with directional change. 

Sunday, 8 April 2012


Update to the muscle page to include a brief overview of the connective tissue -Fascia

Friday, 6 April 2012

What is the impact of weak or inhibited gluteal muscles?

Page on the Gluteal Muscles  looking at the potential injury issues associated with weak or inhibited gluteal muscles and exercises to address the problem. The page also considers some of the issue with tight Piriformis or Pasoa muscles and exercises to alleviate the tightness.

Monday, 5 March 2012

Wednesday, 29 February 2012

Recovery Time

Inclusion of recovery time for the anaerobic lactate energy system on the Energy Pathways page

Monday, 27 February 2012

Hurdling - Key Points

Inclusion of a section on "Key Hurdling points" on the Sprints Hurdle page with images of a female athlete demonstrating these key points.

Tuesday, 21 February 2012

Developing the sprinter's energy systems

Inclusion of a table by Winkler & Gambetta (1987) which indicates the types of training volumes that can be used to develop the 100 meter sprinter's and 200 metre sprinter's energy systems and can be used to guide you in the preparation of your training program.

Monday, 20 February 2012

Whitmore Learning Cycle

Inclusion of an overview of the Whitmore Learning Cycle on the Skill Development page - WHITMORE, J. (1996) Coaching for Performance. London, Nicholas Brealey

Kolb's Learning Cycle

Information on Kolb's learning cycle included on the Skill Development pageKolb D.A. (1984) 'Experiential Learning experience as a source of learning and development', New Jersey: Prentice Hall

GROW Model

Inclusion of information on Sir John Whitmore's GROW model - WHITMORE, J. (1992) Coaching For Performance: Growing People, Performance and Purpose, 4th Ed. London, Nicholas Brealey Publishing

Monday, 2 January 2012

Sport Evaluation Tests

Created a  Sport Specific Performance Tests page which provides guidance on possible sport specific tests for a variety of sports that can be used to evaluate an athlete's fitness components.

Test advantages and disadvantages

Inclusion of Advantages and Disadvantages to the 100+ performance evaluation test pages.