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• Cover
• Half-Title
• Title
• Copyright
• Contents
• List of figures
• List of tables
• About the Editors
• About the Contributors
• Acknowledgements
• Section I: Coaching
• 1 Considerations for Effective Coaching in Strength and Conditioning: Foundations of the Modern Profession
• 1.1 Introduction
• 1.2 What Is an S&C Coach Supposed to Do?
• 1.3 How Should the S&C Coach Work?
• 1.4 What Should the S&C Coach Know?
• 1.5 How Should the S&C Coach Think?
• 1.6 Helping to Ensure More Accurate Professional Judgement and Decision-Making
• 1.7 Summary
• Note
• Bibliography
• 2 Ecosystem Thinking for the Strength and Conditioning Coach
• 2.1 When Complexity Raises Its Ugly Head
• 2.2 The Gardener Coach: A Transformative Way of Thinking
• 2.3 First Principles to Second Principles Thinking
• 2.4 Thinking in Systems
• 2.5 The Ecosystem Concept
• 2.6 Layers of the Ecosystem
• 2.7 The Circle of Control and Influence
• 2.8 3 Pillars of a Successful Ecosystem
• 2.9 Building the Culture
• 2.10 Summary
• Bibliography
• 3 Skill Acquisition and Motor Learning
• 3.1 Introduction
• 3.2 Methods of Motor Learning
• 3.3 From Learning Methods to Motor Learning and Application
• 3.4 Comparing and Adopting Theories
• 3.5 Deliberate Practice
• 3.6 Summary
• Bibliography
• 4 The Craft of Coaching
• 4.1 The Craft
• 4.2 A World without Coaches
• 4.3 A World with Coaches
• 4.4 Bottom-Up Coaching
• 4.5 Top-Down Coaching
• 4.6 Summary
• Notes
• Bibliography
• Section II: Scientific Basis of Training
• 5 The Structure and Function of the Neuromuscular System
• 5.1 The Neural Control of Muscular Action
• 5.2 Muscular Elements of Force Production
• 5.3 Muscle Fibre Type
• 5.4 Excitation–Contraction Coupling and the Sliding Filament Theory
• 5.5 Fundamental Principles of Force Modulation
• 5.6 Control of Muscle Actions
• 5.7 Muscle Stiffness
• 5.8 Summary
• Bibliography
• 6 The Biomechanical Basis of Training
• 6.1 Why Is the Study of Biomechanics Important?
• 6.2 Fundamentals of Classical Mechanics
• 6.3 Work, Energy and Power
• 6.4 Impulse and Momentum
• 6.5 Influence of Gross Anatomy and Body Position
• 6.6 From Muscles to Movement
• 6.7 Influence of Fine Anatomy and Architecture
• 6.8 The Mechanics of Dynamic Correspondence
• 6.9 Summary
• Bibliography
• 7 The Bioenergetics of Human Performance
• 7.1 Introduction
• 7.2 Overview of Energy Systems and Storage
• 7.3 Carbohydrate Metabolism
• 7.4 Lipid Metabolism
• 7.5 Energy for Strength, Power and High-Intensity Sports
• 7.6 Energy for Strength, Power and Sprint-Based Sports
• 7.7 Energy for Endurance Sports
• 7.8 Energy for High-Intensity Intermittent Sports
• 7.9 Summary
• Bibliography
• 8 Cardiorespiratory Control of Exercise and Adaptation to Training
• 8.1 Cardiovascular and Pulmonary Function at Rest
• 8.2 Cardiovascular and Pulmonary Function during Exercise
• 8.3 Chronic Cardiovascular and Pulmonary Adaptations to Training
• 8.4 Chronic Adaptations of the Heart
• 8.5 Chronic Adaptations of Blood/Blood Flow
• 8.6 Chronic Adaptations of the Lungs
• 8.7 Chronic Adaptations of Muscle
• 8.8 Summary
• Bibliography
• 9 The Endocrine Responses to Training
• 9.1 Introduction
• 9.2 The Endocrine System
• 9.3 Hormone Characteristics
• 9.4 Function of Hormones
• 9.5 The Endocrine System in Strength and Conditioning
• 9.6 Pituitary–Testicular System and Sex Hormones
• 9.7 Pituitary–Adrenocortical System
• 9.8 Growth Hormone and Growth Factors
• 9.9 Pancreatic Hormones
• 9.10 Summary
• Bibliography
• 10 Nutrition for Human Performance
• 10.1 Introduction
• 10.2 Carbohydrates
• 10.3 Proteins
• 10.4 Fats
• 10.5 Hydration
• 10.6 Micronutrients
• 10.7 Sports Supplements and Ergogenic Aids
• 10.8 Periodisation of Nutritional Stimuli
• 10.9 Summary
• Bibliography
• Section III: Applied Practice
• 11 Effective Needs Analysis and Functional Training Principles
• 11.1 Fundamentals: Training Principles
• 11.2 Specificity: Triangulating on the Target
• 11.3 Summary
• Acknowledgements
• Bibliography
• 12 Performance Diagnostics
• 12.1 Introduction
• 12.2 Testing Considerations
• 12.3 Strength and Power Assessment and Profiling
• 12.4 Comparison and Interpretation Methods
• 12.5 Change of Direction Speed and Agility
• 12.6 Repeat-Sprint Ability, Intermittent Running and Aerobic Qualities
• 12.7 Recording and Presentation of Results
• 12.8 Summary
• Bibliography
• 13 Functional Screening Methods for the Strength and Conditioning Practitioner
• 13.1 Preface
• 13.2 Introduction
• 13.3 The Mobility Stability Continuum
• 13.4 Neurological Approach to Screening
• 13.5 Biomechanical Approach to Screening – Range of Motion and Landing
• 13.6 Movement Pattern Approach to Screening – Functional Movement Screen
• 13.7 Corrective Strategies
• 13.8 Summary
• Bibliography
• 14 Developing Strength and Power
• 14.1 Introduction
• 14.2 The Importance of Strength and Power
• 14.3 Neuromuscular Mechanisms Involved with Strength and Power Development
• 14.4 Programme Design Considerations for Strength and Power Development
• 14.5 Summary
• Bibliography
• 15 Weightlifting for Sports Performance
• 15.1 Introduction
• 15.2 Resistance Training and Weightlifting
• 15.3 Strength Lifts: The Squat
• 15.4 Weightlifting Movements and Their Derivatives
• 15.5 Summary
• Bibliography
• 16 Plyometric Training: Theory and Practice
• 16.1 Defining Plyometrics
• 16.2 The Stretch–shortening cycle
• 16.3 Proposed Mechanisms of SSC Enhancement
• 16.4 Adaptive Responses to Plyometric Training
• 16.5 Classifying Plyometrics
• 16.6 Modulating Plyometric Intensity
• 16.7 Implementing Plyometric Programmes
• 16.8 Session Design
• 16.9 Programme Design
• 16.10 Monitoring Plyometric Training
• 16.11 Plyometric Exercises
• 16.12 Summary
• Bibliography
• 17 Developing Speed and Agility for Sports Performance
• 17.1 Introduction
• 17.2 Speed
• 17.3 Acceleration
• 17.4 Agility
• 17.5 Summary
• Bibliography
• 18 Developing Endurance for Sports Performance
• 18.1 Introduction
• 18.2 Energy Transfer during Exercise
• 18.3 Endurance Training: Components of Endurance
• 18.4 Training Specificity
• 18.5 Training Zones for Endurance Training
• 18.6 High-Intensity Interval Training
• 18.7 Summary
• Bibliography
• 19 Flexibility: Developing Effective Movement
• 19.1 Introduction
• 19.2 Types of Flexibility: Passive Vs Active
• 19.3 Flexibility in Aesthetic Vs Non-Aesthetic Sports
• 19.4 Mechanisms of Flexibility Enhancement
• 19.5 Types, Guidelines and Effects of Flexibility Exercise
• 19.6 Summary
• Bibliography
• 20 The Essentials of Periodisation
• 20.1 Introduction
• 20.2 Defining Periodisation
• 20.3 Goals of Periodisation
• 20.4 General Underlying Principles of Periodisation
• 20.5 Periodisation, Planning and Programming
• 20.6 Approaches to Planning
• 20.7 Hierarchical Structure of a Periodised Training Plan
• 20.8 Sequencing and Integrating Training
• 20.9 Structuring a Sequenced and Integrated Periodised Training Plan
• 20.10 Summary
• Bibliography
• Section IV: Special Considerations in Strength and Conditioning
• 21 Recovery ‘Science’
• 21.1 Introduction
• 21.2 History
• 21.3 What Is Recovery?
• 21.4 Shortcomings of Modern Recovery Science and Practice
• 21.5 What to Do, What to Do…?
• 21.6 Summary
• Bibliography
• 22 Paediatric Strength and Conditioning
• 22.1 Introduction
• 22.2 Risks and Concerns Associated with Paediatric Strength and Conditioning
• 22.3 Effectiveness of Paediatric Strength and Conditioning
• 22.4 Potential Benefits of Paediatric Strength and Conditioning
• 22.5 Paediatric Strength and Conditioning Guidelines
• 22.6 Programme Design Considerations for Children and Adolescents
• 22.7 Summary
• Bibliography
• 23 Working with Special Populations
• 23.1 Introduction
• 23.2 Cerebral Palsy
• 23.3 Amputees
• 23.4 Spinal Cord Injuries
• 23.5 Visual Impairment
• 23.6 Les Autres
• 23.7 Summary
• Bibliography
• 24 Performing in Extreme Environments
• 24.1 Introduction
• 24.2 Heat
• 24.3 Altitude
• 24.4 Cold
• 24.5 Depth
• 24.6 Pollution
• 24.7 Summary
• Bibliography
• 25 Facility Design, Maintenance, Safety and Record Keeping
• 25.1 Initial Considerations
• 25.2 Programme Analysis
• 25.3 Feasibility Study
• 25.4 Building Development Plan
• 25.5 Construction
• 25.6 Human Resources
• 25.7 Summary
• Acknowledgements
• Bibliography
• Section V: Current Training Methods
• 26 Velocity-Based Training
• 26.1 What Is Velocity-Based Training?
• 26.2 Athlete Pre-Requisites
• 26.3 Measurement Methods in Velocity-Based Training
• 26.4 Applying Velocity-Based Training – Team Sports
• 26.5 Applying Velocity-Based Training – Individual Sports
• 26.6 Utilising VBT for 1RM Prediction
• 26.7 Using Velocity Loss As a Key Measure of Performance
• 26.8 Summary
• Bibliography
• 27 Postactivation Potentiation and Its Role in Performance Enhancement
• 27.1 Introduction
• 27.2 Postactivation Potentiation and in vivo Human Skeletal Muscle Performance
• 27.3 From Postactivation Potentiation to Postactivation Performance Enhancement
• 27.4 Considerations for Practice
• 27.5 Summary
• Bibliography
• 28 The Application of Blood Flow Restriction to Strength and Conditioning for Sports Performance
• 28.1 Introduction
• 28.2 Application for Improving Strength and Hypertrophy
• 28.3 Application for Improving Endurance
• 28.4 Application for Priming of High-Intensity Exercise
• 28.5 Application to Improve Recovery
• 28.6 Summary
• Bibliography
• Section VI: Sport Specific
• 29 Strength and Conditioning for Rugby Union
• 29.1 Introduction
• 29.2 Strength and Conditioning Process: Goals and Objectives
• 29.3 Philosophy and Principles
• 29.4 The Planning Process
• 29.5 In-Season Strength and Conditioning Process
• 29.6 Summary
• 30 Strength and Conditioning for Football
• 30.1 Introduction
• 30.2 Needs Analysis
• 30.3 Injury Reduction
• 30.4 Improving Physical Performance
• 30.5 Summary
• Bibliography
• 31 Strength and Conditioning for Cricket
• 31.1 Introduction
• 31.2 Basic Structure of Games and Player Positions
• 31.3 Physiological and Movement Demands of Batting
• 31.4 Physiological and Movement Demands of Bowling
• 31.5 Physiological and Movement Demands of Fielding
• 31.6 Fitness Testing
• 31.7 Injury Prevention
• 31.8 Climate
• 31.9 Schedule
• 31.10 Phases
• 31.11 Summary
• Bibliography
• 32 Strength and Conditioning for Golf
• 32.1 Introduction
• 32.2 Fitter Means Better Golf
• 32.3 Programme Design
• 32.4 Summary
• Bibliography
• 33 Strength and Conditioning for Rowing
• 33.1 Rowing As a Sport
• 33.2 Biomechanical Characteristics of Rowing
• 33.3 Strength Characteristics of Rowers
• 33.4 Injury Risks
• 33.5 Training Monitoring
• 33.6 Putting It All Together
• 33.7 Athlete Case Study
• 33.8 Summary
• Bibliography
• 34 Strength and Conditioning for Field Hockey
• 34.1 Strength and Conditioning As Part of the Solution to a ‘Performance Problem’
• 34.2 The Constants
• 34.3 The Variations
• 34.4 Structuring Your Programme
• 34.5 Targeted Development for this Period
• 34.6 The Goalkeeper: A Special Consideration
• 34.7 Summary
• Bibliography
• 35 Strength and Conditioning for Basketball
• 35.1 Introduction
• 35.2 Energetics
• 35.3 Mechanics
• 35.4 Anthropometrics
• 35.5 Injuries
• 35.6 Evidence-Based Training
• 35.7 Training Integration
• 35.8 Summary
• Bibliography
• 36 Strength and Conditioning for Tennis
• 36.1 Introduction
• 36.2 Characteristics of Different Court Surfaces
• 36.3 Injury Profiles in Tennis
• 36.4 Player Case Study
• 36.5 Putting it All Together
• 36.6 Evaluation and Monitoring
• 36.7 Summary
• Bibliography
• 37 Strength and Conditioning for Cycling
• 37.1 Introduction
• 37.2 Strength and Conditioning and Cycling
• 37.3 Summary
• Bibliography
• 38 Strength and Conditioning for Track and Field: Throws
• 38.1 Introduction
• 38.2 Strength Development
• 38.3 Power and Explosiveness
• 38.4 Summary
• Bibliography
• 39 Strength and Conditioning for Swimming
• 39.1 An Introduction to Swimming
• 39.2 Key Determinants of Swimming Performance
• 39.3 Individualisation and Competition Performance Analysis
• 39.4 Strength and Conditioning for Swimming: Requirements and KPIs
• 39.5 Strength and Conditioning for Swimming: Training Plan Outline
• 39.6 Monitoring, Testing and Long-Term Considerations
• 39.7 Summary
• 39.8 Final Thoughts on Strength and Conditioning for Swimming
• Bibliography
• 40 Strength and Conditioning for MMA
• 40.1 Introduction
• 40.2 Description of Mixed Martial Arts
• 40.3 Role of the Strength and Conditioning Coach in MMA
• 40.4 Physiological Demands of MMA
• 40.5 Speed Development
• 40.6 Speed Endurance Development
• 40.7 Cardiorespiratory System
• 40.8 The Importance of Strength/Power
• 40.9 Injuries in MMA
• 40.10 Summary
• Bibliography
• Index