Rebuilding Performance During COVID-19

The 180° High Performance COVID-19 Testing Event

The Sports Scientist

The COVID-19 shutdown presented a unique challenge for athletes—prolonged inactivity and the uncertainty of return-to-play protocols. In collaboration with Red Bull Canada and The Hangar at Downsview Park, 180° High Performance gathered 180 elite athletes for a comprehensive athletic testing event. The primary goal was to assess how performance declined over time, both after a short layoff (1-3 weeks) and the entire COVID-19 shutdown.

Testing focused on three key areas: aerobic capacity, anaerobic power, and technical ability. On average, we observed:

• VO2 max reductions of 7-12% in players who had been inactive for 1-3 weeks, with declines reaching 15-20%for those sidelined throughout the pandemic.

• A drop of 10-15% in repeated sprint ability (RSA), measured through 5x30m sprint testing with incomplete recovery. Players who had no structured training lost as much as 20% of their top sprint velocity.

• A 9-14% increase in ground contact time during vertical jump testing, highlighting neuromuscular inefficiencies from detraining.

• Ball control scores dropped 12-18% in technical drills, demonstrating the rapid decline in on-ball sharpness after extended layoffs.

Recovery strategies were emphasized, focusing on progressive conditioning, neuromuscular reactivation, and gradual exposure to high-intensity loads. The results reinforced the importance of structured return-to-play protocols, ensuring players regain performance without increasing injury risk.

The Athlete

These athletes were coming back after months of isolation to socialize but also compete. Fitness wasn’t just about feeling tired—it was about how much was lost. Sprinting would feel slower, touches on the ball would feel sluggish and and sharp movements, labored. The 30-15 Intermittent test, would either feel like wind in their sales, a chance to finally open up stride in a competive envoironment; or torture, showing how much endurance faded. Even after just a few weeks off, things like acceleration and match fitness took a hit.

It was frustrating but also motivating, seeing the data made it clear that staying consistent with training, even during downtime, was the key to staying ready. The event gave our coaches a baseline, and from there, it was all about building back.

The Fan

Watching high-level athletes struggle after time off was both surprising and a reminder of how quickly the game can change. Some of the best talents looked a step slower, but what stood out was their determination to push through. The testing wasn’t just about numbers—it was about proving that setbacks don’t define an athlete.

This event highlighted the resilience of players. Despite the layoffs, the hunger to return was undeniable. The passion, effort, and will to compete showed that no matter the circumstances, athletes will always find a way to fight back.

Inside the 2025 New Balance Grand Prix

The Sports Scientist View

The New Balance Grand Prix isn’t just a showcase of elite track and field talent—it’s a live case study of how the best in the world prepare their bodies for peak performance. Two moments stood out to me: speaking with the current Ironman Olympic champion about his training philosophy and watching the meticulous pre-race warm-up of Noah Lyles and other top sprinters.

Training Beyond Race-Day Intensity

One of the most revealing insights came from a conversation with the reigning Ironman Olympic champion. He explained how his training sessions often push beyond the intensity of race day, forcing his body to adapt to extreme physical demands. This aligns with what we see in high-performance sports—training at or above competition levels can expand physiological thresholds. Studies show that high-intensity interval training (HIIT) can improve VO2 max by 6-10%, while race-specific overload training enhances lactate threshold and muscular endurance. His approach ensures that when race day arrives, his body has already endured the worst, making competition feel controlled rather than overwhelming.

The Explosive Pre-Race Warm-Up of Noah Lyles

Watching Noah Lyles and the other elite sprinters prepare was a masterclass in priming the nervous system. Their warm-up wasn’t just about getting loose—it was structured, explosive, and intentional. Lyles moved through a series of high-velocity drills, including:

• Bounding and skips to activate the posterior chain

• Rapid acceleration sprints at 90-95% max effort

This type of warm-up primes the neuromuscular system, ensuring that fast-twitch muscle fibers fire efficiently during competition. Research suggests that dynamic warm-ups improve sprint performance by 2-4%, and watching these athletes dial in their movements was a clear example of science in action.

The Athlete View

Being surrounded by world-class competition, you realize there’s no such thing as “going through the motions.” The Ironman champion’s words hit hard, training has to be as intense, if not more, than race day. It’s about preparing your body for war so that when the moment comes, nothing feels unfamiliar.

For sprinters like Lyles, warm-ups aren’t just about jogging and stretching—they’re about exploding into race mode before the gun even goes off. The level of focus, the precision, the intent behind every rep was eye-opening.

The Fan View

The atmosphere at the New Balance Grand Prix was electric. Seeing Olympic champions, world record holders, and rising stars in the same space was surreal. But what stood out most wasn’t just the speed, it was the process. The preparation, the rituals, the mindset. These athletes didn’t just show up; they engineered their performances long before the race began, and in similar but unique ways.

A Historic Run:

The Guyana U17 Experience at the 2025 Concacaf World Cup Qualifier

The Sports Scientist View

Preparing a team for an international tournament requires a balance of physical preparation, recovery management, and strategic load distribution. In our pre-camp in Guyana, the priority was rebuilding the athletes’ physical capacity to handle the demands of back-to-back high-intensity games. Given that temperatures averaged 32°C (89°F) with humidity exceeding 70%, hydration became a critical factor. Players lost an average of 2-3% of body weight per session due to sweat, requiring strict rehydration protocols—including 1.5L of fluids per training session and electrolyte replenishment.

The training schedule featured 2-3 sessions per day, requiring a daily caloric intake of 3,500-4,000 kcal to sustain energy levels. Carbohydrate loading was emphasized, with meals structured around 60% carbohydrates, 25% protein, and 15% fats to fuel recovery. Sleep and recovery protocols were non-negotiable, with players averaging 8-10 hours of sleep per night and engaging in daily contrast baths and mobility sessions to reduce muscle fatigue.

Once in Costa Rica, training intensity tapered off, and match readiness took precedence. The biggest challenge? Managing cumulative fatigue while keeping players sharp. Throughout the tournamen however, the team’s work rate never dropped, culminating in an undefeated group stage run.

The Athlete View

Playing in a tournament like this is both a mental and physical battle. We knew we weren’t the favorites, but that fueled us. Every session, we pushed ourselves, knowing that fitness and discipline would be the difference against stronger teams. The intensity of the games was unreal—fast, aggressive, and relentless. Recovery became just as important as training, with ice baths, stretching, and proper meals helping us stay ready.

Going toe-to-toe with teams like Trinidad (1-1) and Costa Rica (2-2) was about believing in our preparation and fighting until the final whistle. Walking off the field undefeated in the group stage was a moment of pride, proof that hard work and belief in the system had paid off.

The Fan View

The Junior jags team did not play for a tie, sit back and aim to survive. Every tackle, every sprint, every last-minute clearance showed heart and determination to win. Against top opposition, they refused to back down, holding their own against powerhouses. Seeing them stand toe-to-toe with Costa Rica, a well prepared and resourced team was something special. They may not have qualified, but they made history, proving that Guyanese football belongs on the big stage.