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How to Personalize Strength Training?

A Case Study on Tibialis Anterior Muscle Activation with MSleeve

In the realm of modern sports training, the one-size-fits-all approach has become outdated. Athletes are not homogeneous entities; they are unique individuals with distinct physiological profiles and training needs. Understanding this, coaches and trainers are increasingly turning to personalized training methodologies to maximize performance and prevent injuries. In this article, we delve into the fascinating world of personalized strength training by examining the impact of balance training on the activation of the Tibialis anterior muscle.


Tibialis Anterior is stabilizer for ankle and leg.
Tibialis Anterior as part of calf muscles

The crucial aspect of modern training approach is identifying the most effective exercises for each athlete based on their specific physiological responses.

The Tibialis anterior muscle plays a pivotal role in maintaining the medial longitudinal arch of the foot and stabilizing the ankle during various activities. It is particularly important for athletes who engage in dynamic movements such as running, jumping, and cutting. Traditionally, balance board exercises have been a go-to method for improving stability and strengthening the Tibialis anterior muscle. However, recent advancements in sports science have prompted researchers to explore alternative exercises that may offer superior benefits.


MSleeve to measure calf muscles

One such exercise is the single-leg balance exercise with a ball. This exercise not only challenges balance but also introduces a dynamic element by requiring the athlete to stabilize the ankle while responding to external disturbances from the ball. To investigate the efficacy of this exercise compared to the traditional balance board, researchers conducted electromyography (EMG) analysis with Myontec MSleeves to measure muscle activation levels of Tibialis anterior, Gastrocnemius and Soleus muscles.


The findings revealed intriguing insights into the differential activation of the Tibialis anterior muscle during these two exercises. While both exercises engaged the muscle to some extent, the single-leg balance exercise with the ball elicited significantly greater activation compared to the balance board exercise.

How to activate Tibialis Anterior?
Summary of the test in EMG by MSleeve.

For coaches and trainers, these findings underscore the importance of individualized training programs tailored to the specific needs of each athlete. By understanding how different exercises affect muscle activation patterns, they can design training regimens that optimize performance and mitigate the risk of injuries. In the case of athletes with weaker Tibialis anterior muscles or those prone to ankle instability, incorporating single-leg balance exercises with a ball could prove instrumental in improving stability and enhancing overall performance.


The dynamic nature of the ball exercise, coupled with the need to stabilize against external disturbances, places a greater demand on the Tibialis anterior muscle.

Moreover, this single case study highlights the value of incorporating objective measures such as EMG analysis into the strength training process. Rather than relying solely on subjective assessments or generic strength training protocols, coaches can utilize scientific data to make informed decisions and track progress over time. This data-driven approach not only enhances training effectiveness but also fosters a culture of continuous improvement and innovation within the sports community.





In conclusion, the era of one-size-fits-all training is behind us. Modern training methodologies prioritize individualization and customization, taking into account the unique physiological characteristics and training needs of each athlete. By leveraging tools such as Myontec MSleeve with EMG analysis and exploring innovative exercises, coaches and trainers can unlock the full potential of their athletes and pave the way for success on and off the field. In the journey towards excellence, personalized training is not just a luxury but a necessity.


See the video of the strength training test, measurements and findings by registering here, and get also full access to other materials.

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