Cheat Sheets

Velocity-Based Training 101

VALD

Understand the basic velocity zones and scientific theory underpinning velocity-based training.

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The Curved Sprint Deceleration Assessment

Lucas Galmiche, MSc, PhD(c); Morgan Williams, PhD

Understand how and why practitioners assess curvilinear speed, and deceleration performance by using the Curved Sprint Deceleration Assessment.

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Golf Performance Assessment

Dan Coughlan, PhD

Learn the tests, metrics and benchmarks that are used with the best golf athletes in the world.

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Neck-Coupling Strength Assessment

Gavin Pratt, MSc

Learn how to run the Neck-Coupling Strength Assessment (NCST) and understand key benchmarks associated with elite combat athletes.

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Ankle Profiling

Alex Natera, PhD, MSc

Longitudinal monitoring of Ankle Iso-Push parameters and their trend with calf muscle injury in field sport athletes.

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VALD AI Prompting 101

Dean Lay

Learn how to write and sequence prompts to get the best responses from VALD AI. 

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Rate of Force Development (RFD)

VALD

Understand the basics behind what RFD is, how it's measured and the different types of RFD that exist when testing. 

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Quadrant of Boom (Part 2)

Morgan Williams, PhD, CSCS; Matthew Bourne, PhD

Understand how sprinting momentum and eccentric hamstring strength interact to profile potential injury risk in team sport athletes.

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Reactive Strength

Lachlan James, PhD

A review of key concepts related to reactive strength, including definitions, measurement, fast and slow stretch-shortening cycles and training considerations.

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Quadrant of Boom (Part 1)

Morgan Williams, PhD, CSCS; Matthew Bourne, PhD

Understand how sprint speed and eccentric hamstring strength interact to profile performance readiness and potentially injury risk.

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Quadrant Plots

Alex Natera, PhD, MSc

Visualize how rapid and maximal force interact to identify performance profiles and guide targeted strength development.

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Eccentric Peak Velocity (EPV)

Morgan Williams, PhD, CSCS; Daniel Cohen, PhD

Define and interpret eccentric peak velocity to better understand eccentric capacity, movement strategy and rehabilitation progress.

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10 Nordic Hamstring Curl Progressions

Alex Natera, PhD, MSc

A structured progression of Nordic hamstring exercises to develop eccentric strength across varying muscle lengths and loading demands.

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Benchmark-Informed Training Decisions

Alex Natera, PhD, MSc

Use objective benchmarks to align strength and power training priorities with an athlete’s current physical qualities.

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Metric Selection Framework

Lachlan James, PhD

A structured approach to selecting meaningful metrics by linking physical qualities to performance outcomes through layers of validity.

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Plyometric Dose-Prescription

Alex Natera, PhD, MSc

Structure plyometric training volume and intensity based on objective strength benchmarks to guide a safe and effective progression.

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