This week in the world of sports science, here’s what happened…
- The incredible “quiet eye” phenomenon in elite sports
- Jeff Cavaliere’s excellent breakdown of muscle hypertrophy
- A mixed protein solution can enhance key golf performance metrics
The incredible “quiet eye” phenomenon in elite sports
A recent YouTube video by Michael MacKelvie, released earlier this month, has garnered significant attention and sparked in-depth discussions online. This video offers a comprehensive exploration of the role of vision in sports. It encompasses the historical perspective of vision in sports, a thorough examination of the underlying scientific principles, expert analysis, real-life sporting instances, compelling narratives, and sophisticated visual effects.
The video commences by shedding light on a seminal breakthrough in sports science: the identification of the “quiet eye” in 1987. Initially, prevailing belief suggested that elite athletes processed their surroundings more rapidly through brief and focused visual tracking. However, Dr Joan Vickers’ groundbreaking work challenged this notion. Through a study comparing the eye movements of elite and sub-elite golfers during putting, she uncovered that elite golfers maintain their visual focus on the ball for an extended duration, coining this phenomenon the “quiet eye.”
Furthermore, Vickers conducted a similar experiment involving basketball players executing free throws, demonstrating that elite athletes sustained fixation on their target for 972 milliseconds, significantly surpassing the 357 milliseconds recorded for sub-elite athletes, thereby underscoring the extended duration of the “quiet eye” in elite performers. The video also presents Vickers’ study on ice hockey goalkeepers, revealing that when comparing successful saves to missed attempts, goalkeepers exhibited a notably prolonged duration of the “quiet eye” during successful saves.
While visual training yields results, the precise reasons behind its effectiveness remain unclear. The video examines the two primary theories regarding this matter. The first theory, “preprogramming,” posits that an extended quiet eye duration allows the brain more time to prepare for movement. The second theory, “online control,” suggests that the extended quiet eye duration can facilitate real-time adjustments during movement.
For those unfamiliar with the quiet eye, or for those seeking to enhance their athletes’ targeting abilities, this video is highly recommended. If you want to further your knowledge in skill acquisition, be sure to check out our course: Skill Acquisition
Jeff Cavaliere’s excellent breakdown of muscle hypertrophy
Renowned exercise specialist Jeff Cavaliere recently released a YouTube video emphasising the significance of using lighter weights to achieve muscle hypertrophy. The video quickly gained traction, amassing over 200,000 views within 24 hours of its release. Cavaliere’s use of a farming analogy garnered praise for effectively explaining the concept of muscle hypertrophy. In his analogy, he compares muscles to farms, muscle fibres to crops, and myonuclei in the muscles to farmers.
Cavaliere outlines three methods for driving muscle hypertrophy. Firstly, he discusses progressive overload, which involves increasing the load lifted or the number of repetitions performed. This method is likened to employing more farmers (myonuclei) to tend to the crops (muscle fibres) on the farm. However, Cavaliere notes that while initial muscle hypertrophy gains will be made, long-term reliance on this method is akin to micro-farming, ultimately leading to soil degradation and the necessity for crop rotation.
The second method highlighted is eccentric overload, achieved by elongating the muscle under tension. Cavaliere compares this technique to the significance of sunlight and rain for crops. It’s important to find a balance between sunshine and rain for healthy crop growth. Too much of either can be damaging. Similarly, relying too heavily on excessive eccentric overload during training can lead to muscle fatigue and soreness, which can impact the necessary training frequency for muscle hypertrophy development.
Lastly, Cavaliere discusses the underutilised method of metabolic stress, achieved by bringing the muscle to mechanical failure through lifting lighter loads for higher repetitions. This approach promotes the growth of satellite cells, similar to increasing the number of farmers on a farm and using an irrigation system to ensure constant crop production throughout the year. Although some may find Cavaliere’s farming analogy unconventional, it effectively explains the different methods for achieving muscle hypertrophy and underscores the underutilisation of lighter weights for this purpose. For those seeking to learn more about muscle hypertrophy, we strongly recommend watching Cavaliere’s video (here) and visiting our detailed blog Hypertrophy Training: The Complete Guide (plus workouts) and course Hypertrophy
A mixed protein solution can enhance key golf performance metrics
A recently published study investigated the impact of mixed protein supplementation on skeletal muscle health and golf swing performance. The study involved sixty golfers with a handicap of 20 or less. Participants were divided into two groups: one group consumed a mixed protein supplementation composed of casein, whey, and pea protein once a day for eight weeks, while the second group received a placebo supplement.
Results indicated that the mixed protein group experienced significant improvements in golf performance compared to the placebo group. Their average driver distance increased by over five metres, and the average driver ball speed increased by 1.36 m/s. Additionally, they demonstrated notable enhancements in handgrip strength and the two-minute push-up test.
The study’s findings suggest that a blend of animal and plant proteins can effectively enhance skeletal muscle health and sporting performance in golfers. Notably, the mixed protein solution used in this study employed a 3:1 ratio of animal to plant protein. Future research could consider comparing animal protein, plant protein, and mixed protein supplements to determine the most optimal option.
For individuals involved in nutritional support for golfers, this study warrants attention as it presents valuable insights.
From us this week:
>> New course: Flow State for Athletes
>> New podcast: Swim Faster Than Ever With Elite-Level Strength
>> New infographic: The Role Of Cueing For Youth Athletes
>> New article: Hydrotherapy
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