PERFORMANCE
JOURNAL.
Guides from our coaches on athletic performance, strength & power, speed, conditioning, recovery and sports nutrition. From Sarıyer / Skyland, for every level.
Footwork for Tennis Players: Split Step, First Step and Court Coverage
In racket sports, reaching the ball often starts with the feet before the stroke itself. We explain the split step, first step and recovery pattern.
Shoulder Strength for Racket and Throwing Athletes: Rotator Cuff and Shoulder Blade Control
Smashes, serves and throws stress the shoulder at high speed. We outline a balanced shoulder program covering the rotator cuff, shoulder blade control and braking strength.
Landmine exercises: a versatile tool for shoulder-friendly pressing and rotational power
A barbell anchored at one end gives athletes a shoulder-friendly pressing angle and rotational power options. We explain how to place landmine exercises in your program.
Adductor Strength and Groin Health: A Program That Starts with the Copenhagen Plank
The inner thigh muscles work constantly in cutting, kicking and sliding movements yet are often forgotten in programs. We explain the Copenhagen plank and its progressions.
The Standing Broad Jump: Measuring Forward-Directed Power
The vertical jump is only half the story. The standing broad jump offers different information about forward power production and landing control.
Pull-ups and pulling strength: balancing vertical and horizontal pulls for athletes
Programs that overweight pushing movements stress the shoulder and posture. Pull-ups and rows are the foundation of an athlete's upper-body health and strength.
Tapering for match and race week: cutting volume to sharpen up
How do you taper? Volume drops, intensity is maintained, frequency continues. Choosing the duration, the difference between match week and race week, and how you feel in the final week.
A 4-day hybrid program for the office-working amateur athlete
A four-day hybrid program of two strength and two conditioning sessions for amateur athletes with desk jobs, including mobility, progression and movement throughout the day.
Speed and agility development in children and teen athletes: age-appropriate games
How can speed and agility be developed in children and teen athletes through age-appropriate games? Priorities by age group, sample games and principles for coaches and parents.
Transitioning to trail running: an adaptation guide for road runners
Moving from pavement to trail: building downhill tolerance and ankle stability, and learning to run by effort. The logic of an eight-week gradual transition plan.
Caffeine and performance: dose, timing and precautions
How does caffeine affect performance, what dose and timing should you use, and who should be cautious? A practical caffeine guide for athletes.
Creatine monohydrate: level of evidence and practical use
How does creatine monohydrate work, what dose and protocol should you use, and what are the side effects? A guide to the level of evidence and practical use.
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