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The Effect of Nordic Hamstring Exercise Intervention Volume on Eccentric Strength and Muscle Architecture Adaptations: A Systematic Review and Meta-analyses
Matthew Cuthbert ORCID: orcid.org/0000-0003-0960-90851,2,
Nicholas Ripley1,
John J. McMahon1,
Martin Evans2,
G. Gregory Haff1,3 &
Paul Comfort1,4
Sports Medicine volume 50, pages 83–99 (2020)Cite this article
A Correction to this article was published on 07 November 2019
Although performance of the Nordic hamstring exercise (NHE) has been shown to elicit adaptations that may reduce hamstring strain injury (HSI) risk and occurrence, compliance in NHE interventions in professional soccer teams is low despite a high occurrence of HSI in soccer. A possible reason for low compliance is the high dosages prescribed within the recommended interventions. The aim of this review was to investigate the effect of NHE-training volume on eccentric hamstring strength and biceps femoris fascicle length adaptations.
A literature search was conducted using the SPORTDiscus, Ovid, and PubMed databases. A total of 293 studies were identified prior to application of the following inclusion criteria: (1) a minimum of 4 weeks of NHE training was completed; (2) mean ± standard deviation (SD) pre- and post-intervention were provided for the measured variables to allow for secondary analysis; and (3) biceps femoris muscle architecture was measured, which resulted in 13 studies identified for further analysis. The TESTEX criteria were used to assess the quality of studies with risk of bias assessment assessed using a fail-safe N (Rosenthal method). Consistency of studies was analysed using I2 as a test of heterogeneity and secondary analysis of studies included Hedges' g effect sizes for strength and muscle architecture variables to provide comparison within studies, between-study differences were estimated using a random-effects model.
A range of scores (3–11 out of 15) from the TESTEX criteria were reported, showing variation in study quality. A 'low risk of bias' was observed in the randomized controlled trials included, with no study bias shown for both strength or architecture (N = 250 and 663, respectively; p < 0.001). Study consistency was moderate to high for strength (I2 = 62.49%) and muscle architecture (I2 = 88.03%). Within-study differences showed that following interventions of ≥ 6 weeks, very large positive effect sizes were seen in eccentric strength following both high volume (g = 2.12) and low volume (g = 2.28) NHE interventions. Similar results were reported for changes in fascicle length (g ≥ 2.58) and a large-to-very large positive reduction in pennation angle (g ≥ 1.31). Between-study differences were estimated to be at a magnitude of 0.374 (p = 0.009) for strength and 0.793 (p < 0.001) for architecture.
Reducing NHE volume prescription does not negatively affect adaptations in eccentric strength and muscle architecture when compared with high dose interventions. These findings suggest that lower volumes of NHE may be more appropriate for athletes, with an aim to increase intervention compliance, potentially reducing the risk of HSI.
FormalPara Key Points
Hamstring strain injury (HSI) accounts for a large proportion of non-contact injuries in team sports including soccer, Australian Rules Football, rugby union, and American Football.
The Nordic hamstring exercise (NHE) has been shown to provide positive architectural and strength adaptations in the hamstrings.
Interventions utilising the NHE have been poorly adopted, particularly by professional soccer teams; potentially due to the high volume prescribed in early interventions.
Despite many interventions prescribing high volumes of the NHE, a larger magnitude of change has been reported using lower, more consistent volumes.
The investigation of 'hamstring strain injury' (HSI) within the scientific literature has been substantial over the last two decades, due to evidence highlighting high HSI occurrence, especially in field-based team sports [1,2,3,4,5]. HSIs accounted for 12% of all injuries reported by 17 top flight European soccer teams [2], 13% of American Football injuries over a 10-year period [3], and 16% of rugby union injuries [5]. Two Australian Football (AF) clubs have also reported 30% of players during one season reported some level of posterior thigh pain [4, 6]. The financial cost of an HSI has been reported to be approximately €250,000 in top-level European soccer clubs for a player that spends 2 weeks out of competition. The cost does not just come from the rehabilitation and salaries of these injured players, but also with lack of availability potentially costing teams with key players not eligible for selection due to injury. Ekstrand et al. [2] indicated that a squad of 25 players would incur approximately seven HSIs in a season. Consequently, further costs could occur with reduced depth of squad becoming an issue or increased injury risk due to players with a low chronic workload suddenly being called upon to play considerable match minutes. As Gabbett [7] outlines, injury risk increases 2–4 times when acute training load is ≥ 1.5 times the chronic workload. Relatively stronger athletes show a reduced risk of injury overall, but possess the ability to tolerate larger changes in load week to week [8]. This increased risk of injury, however, can affect teams around times of fixture congestion with Woods et al. [9] demonstrating that the highest rate of in-season HSI occurs between November and January, traditionally a busy period in English soccer. Teams are also affected towards the end of the season, when training status may have reduced as the importance of results increases. Petersen et al. [10] report injury occurrence to be highest at this period of the season (April–May) in the Danish leagues, where in contrast to English soccer, a winter break is taken. A break in the competitive season, therefore, appears to delay high occurrences of HSI rather than aid in their prevention. The benefits of reducing the fixtures midway through a season are clear, as it reduces the exposure to repeated high intensities during a period of fixture congestion, seen in English soccer leagues over this time, whilst also providing a period in which strength losses that may have occurred due to a greater focus on competition can be reduced.
High-speed running (HSR) activities are reported to be a common cause of HSIs, and it has been revealed that a rate of 60% of HSI reported in professional English soccer were caused by HSR across two seasons [9]. This trend is also observed in English and Australian rugby union, where 68% and 80% of HSI occurrence, respectively, were also caused by this activity [11, 12]. This pattern has also been observed in a single AF team across four seasons when a total of 26 players sustained an HSI due to HSR [6] which is over half of the average 44 player squad. These values may differ dependent upon the threshold at which HSR is determined as anthropometric differences based upon position, particularly in rugby union, may determine a lower or higher maximum speed which means some HSR running may not have been registered due to relative differences. The mechanism behind HSI occurrence during HSR tasks is a failure of the tissues to tolerate the forces applied or required during the task. The primary cause of this intolerance, however, is yet to be determined, with some researchers suggesting a "weak link" approach, whereby an active lengthening (eccentric muscle action) of the sarcomeres creates a chronic accumulative cytoskeletal damage effect until the HSI occurs, whereas other research suggests a more 'catastrophic' type event in which the strain occurs due to excessive force applied to the hamstring. There is also a disagreement in the literature as to whether the muscle action involved in the hamstrings during HSR is the active lengthening or eccentric action [13,14,15,16,17,18,19], as described above, or whether it is a quasi-isometric action [14, 18, 20]. Despite this lack of clarity, a number of non-modifiable and modifiable risk factors have been outlined [21,22,23] including, age, ethnicity, previous HSI, fatigue, flexibility, muscle architecture, and strength.
Hamstring strength has been shown to play a major role in increasing or decreasing the risk of HSI [12, 22, 24]. One method of both training and assessing hamstring strength is through the Nordic hamstring exercise (NHE). The NHE is understood to be an eccentric exercise that is performed on the knees with ankles held/strapped with subjects lowering their upper body towards a prone position, as slowly as possible. Opar et al. [25] reported that AF players who produce relative eccentric strength of < 3.45 N kg−1 or absolute eccentric strength are < 279 N during the NHE of 4.3–5% more likely to experience an HSI, although this risk decreases by 6.3%, however, for every 10 N increase in force during early pre-season, and by 8.9% by late pre-season. A similar trend was also seen in soccer, with a relative eccentric strength of < 4.35 N.kg−1 and absolute eccentric strength of < 337 N increasing injury risk by up to 4.4%. Differences between the injured group and uninjured group were also shown in eccentric hamstring force relative to body mass at the beginning (21% higher in non-injured) and end of their pre-season (17% higher in non-injured).
The force production capabilities of the muscle and the velocity at which this occurs are both influenced by muscle architecture [26]. When described in the literature, muscle architecture involves fascicle length (FL), pennation angle (PA), and either muscle thickness (MT), physiological cross-sectional area (PCSA), or anatomical cross-sectional area (ACSA). The size of the muscle (MT, PCSA, or ASCA) can be influenced by both FL and PA and vice versa depending upon the mode of training. Muscle size typically increases following hypertrophy-based resistance training increasing PA and reduced FL. A decrease in fascicle length, alongside a lack of strength, can increase the risk of injury, as previously mentioned [24]. A review by Opar et al. [23] highlights pertinent architectural aspects of the biceps femoris (BF) explaining that longer fascicles reduce the risk of an injury occurring through overlengthening during eccentric actions [27]; however, the hamstring muscle that lengthens the most during sprinting [28] is the BF long head (BFLH), which has shorter fascicles than that of the BF short head (BFSH), potentially increasing the susceptibility of the BFLH to injury. It appears that increasing FL has the potential to decrease HSI risk, and in conjunction with eccentric hamstring, strength may reduce this risk.
Eccentric training elicits greater adaptive responses when compared to concentric training regarding both muscle strength and architecture. The differences in adaptations between contraction types are a result of the different mechanisms used to generate force, with eccentric actions occurring due to active lengthening of the fascicles, and concentric actions due to active shortening. The slow eccentric nature of the NHE provides a stimulus, whereby the myosin heads are already attached to actin and forced to detach by the lengthening of the cross bridges, incurring muscle damage [29]. The NHE first appeared in academic literature when Brockett et al. [30] investigated the acute effect of the NHE on angle of peak torque of the hamstrings during eccentric isokinetic assessments. The NHE has since been shown to be an effective injury prevention strategy due to the increase in eccentric strength and subsequent reduction in HSI incidence [23, 31,32,33,34]. Many of the published training interventions which have incorporated an NHE protocol have replicated, or used a derivation, of a 10-week protocol outlined by Mjølsnes et al. [33] which resulted in an increase in isometric (7%) and eccentric (11%) isokinetic peak torque and was more beneficial than a concentric comparison (hamstring curl), as there were no changes in hamstring strength within that group. The compliance rate of this study was 96%; however, a subsequent study using the same protocol showed around 60% [35] with other studies not reporting compliance rates. The NHE is maximal in nature and appears to result in a true eccentric mechanism, whereby the hamstring muscles are overloaded past their capacity for maximal eccentric or isometric force production. As a consequence of this maximal eccentric effort, a high level of muscle damage is incurred and subsequent delayed onset muscle soreness (DOMS) is likely to be reported, as eccentric exercise has long been understood to induce muscle soreness [36]. This may influence compliance rates, as Bahr et al. [37] describe a significant minority of teams surveyed for compliance reporting a certain level of resistance from players, as they perceive the exercise to be painful and/or causes fatigue. The intervention outlined by Mjølsnes et al. [33] includes high volumes, with participants performing 700 NHE across 10 weeks, and the combination of high volume and high occurrence of DOMS could be one of the reasons why the same 10-week NHE intervention given to 50 UEFA Champions League clubs has presented a compliance rate as low as 16.7% [37]. Although a minimum dosage has yet to be identified, it is important to compare how various volumes that have been used during interventions affect the hamstrings, with the aim of increasing compliance and ensuring the reduction of HSI. The FIFA 11 + has adopted the NHE in its injury prevention styled warm-up used in soccer, likely due to its practicality as a field-based exercise that requires no equipment; however, this was described as ineffective in some cases due to infrequency of use and lack of motivation from the coaches.
The aim of this systematic review and meta-analyses was to identify NHE-training interventions across all populations, comparing their effectiveness of increasing hamstring strength and altering biceps femoris long head muscle architecture in terms of the volume prescribed throughout the intervention.
The design of this systematic review was developed through adhering to the guidelines of the Preferred Reporting Items for Systematic Reviews and Meta-analyses (PRISMA). The PRISMA guideline statement includes a 27-item checklist, designed to be used as a basis for reporting systematic reviews of randomized trials [38]. A review protocol was not pre-registered for this review.
A Boolean/phrase search mode was utilised using the following keywords: training intervention AND strength AND training AND volume AND eccentric AND hamstrings AND Nordics OR Nordic hamstring exercise OR Nordic curls OR Nordic drops OR Nordic lowers OR Nordic hamstring lowers OR Russian curls. These keywords were applied in the databases PubMed, SPORTDiscus, and Ovid and were filtered to include studies that (1) were presented in peer-reviewed academic journal articles and (2) that were written in the English language. No restrictions were placed upon the age or sex of the subjects, with only an end-date restriction placed upon publication date, due to the NHE being a relatively recent area of research, with the oldest research in this area not yet being surpassed due to any advancements in testing technology.
The primary focus of the literature search was the identification of research studies that implemented an intervention involving the NHE; studies utilising other strength-based protocols in series with the NHE were also accepted. The search timeframe was restricted to 1 December 2018. A total of 293 studies were identified initially for further inspection. Following the removal of duplicate studies, the remaining studies were screened utilising the subsequent criteria. Research was eligible and included within this review, providing that (1) a minimum of 4 weeks of NHE training was completed, (2) mean ± standard deviation (SD) pre- and post-intervention were provided for the measured variables to allow for secondary analysis, and (3) muscle architecture was measured on the BF. Research was excluded due to data being collected through injury incidence questionnaires and not quantifying physiological or performance adaptations. Isokinetic data were also excluded at angular velocities > 120° s−1, because reliability and the percentage range of motion at 'constant velocity' reduce, as angular velocities increase [39, 40]. A summary of the selection process is outlined in Fig. 1.
PRISMA flow chart
Quality and Risk of Bias Assessment
A subsequent assessment of study quality using the TESTEX scale [41] was then performed by the lead author. The TESTEX scale is an exercise specific scale that has been designed specifically for exercise specialists to assess the quality of reporting of exercise training studies. Two risks of bias assessments were performed through both a fail-safe N using the Rosenthal method, and for the randomized controlled trials included within this review, a Cochrane risk of bias assessment tool was used. A Cochrane risk of bias assessment assesses randomized controlled trials based on several categories that include: sequence generation, allocation concealment, blinding of participants and personnel, blinding of outcome assessment, incomplete outcome data, selective outcome reporting, and 'other issues'; these categories will be graded as 'high risk of bias', 'low risk of bias', and 'unclear risk of bias'. A fail-safe number of effects was utilised to calculate the number of un-retrieved null effects that would be needed to diminish the significant of the observed effect at an alpha level of p > 0.05. These analyses were conducted using jamovi [42].
Analysis and Interpretation of Results
Means and standard deviations of strength and architecture measures as well as the duration of the interventions and total prescribed volumes were independently extracted from the included studies. Strength assessment measures included isokinetic variables, including relative eccentric peak torque (at 15° s−1, 30° s−1, 60° s−1, 120° s−1), eccentric peak torque (at 60° s−1), and eccentric force (in Newtons). Architectural measures included fascicle length, pennation angle, muscle thickness, and muscle cross-sectional area. Effect sizes (ES) were calculated, as they represent standardized values, whereby the magnitude of differences in means between groups or experimental condition can be determined and comparisons made [43]. Hedges' g and the associated 95% CI were used to assess the magnitude of mean differences between pre- and post-interventions, as this accounts for the differences in sample size. Calculation of Hedges' g as an ES was completed using the following formula [44]:
$$g = \frac{{\left( {{\text{Mean}}_{\text{post}} - {\text{Mean}}_{\text{pre}} } \right)}}{{{\text{SD}}_{\text{pooled}} }}.$$
The scale proposed by Hopkins [45] was used for interpretation of the subsequent results, whereby the magnitude of ES was considered as trivial (≤ 0.20), small (0.20–0.59), moderate (0.60–1.19), large (1.20–1.99), or very large (≥ 2.00). Consistency of effects was quantified using a test for heterogeneity (I2) outlined by Higgins et al. [46], whereby a scale of low (< 25%), moderate (25–75%) and high (≥ 75%) I2 values were used for the interpretation of consistency. Estimations for between-study variance were calculated for both strength and architecture using random-effects models for all strength and architecture variables with 95% confidence intervals (95% CI).
Two hundred and ninety-three titles were identified through databases and reference searches highlighted in the methods section above, and the process that was used to identify the articles reviewed within this systematic review can be seen in Fig. 1 with 94 articles excluded due to duplication, and then, a further 146 titles that did not fit within the predetermined inclusion criteria (see Sect. 2.3) were excluded. Following this the abstracts and full texts were examined against the inclusion criteria, whereby a further 22 articles were excluded leaving the 13 studies included within this review. Data were extracted from the interventions within the included studies from comparisons pre- and post-interventions. Data from testing groups and control groups were extracted; however, this was not a requirement within the inclusion/exclusion criteria, meaning that two of the included studies (i.e., Mjølsnes et al. [33] and Freeman et al. [47]) are without controls.
Study Quality and Bias Results
Consistency between the studies assessed for both hamstring strength measures and muscle architecture was moderate to high, with I2 values of 62.49% and 88.03%, respectively. Quality of assessment was assessed using the TESTEX criterion (see Table 1); the mean score for the studies in this review was six out of a total 15, with the highest scoring study being a randomized controlled trial [35] with a score of 11. Two risk of bias assessments were also performed, the first (Cochrane risk of bias assessment tool) showing a low risk of bias overall within the randomized controlled studies included in this review (Fig. 2), the second identifying the results of this meta-analysis are not subject to publication bias (p < 0.001) with 250 and 663 "filed-away" studies needed to prove null effects of NHE interventions on strength and architecture, respectively.
Depiction of the Cochrane risk of bias assessment
Systematic Review and Meta-analyses Findings
Within-study differences pre–post-intervention is shown in the figures below. Figure 3 illustrates the magnitude of the change in strength (ES and 95% CI) of all eight eccentric hamstring strength variables collected across thirteen studies. Only one study which assessed eccentric peak torque showed very large increases (g = 2.12) post-intervention, with two studies that assessed isometric peak torque resulting in large increase post-intervention (g = 1.80 and 1.29). In contrast, large to very large (g ≥ 1.32) increases in eccentric force during the NHE were evident post-intervention in the two studies that used this metric. Control groups in all studies showed trivial or negative changes in torque or force (g = ≤ 0.14). The pooled summary of variance from the random-effects model was 0.374 (p = 0.009, 95% CI 0.94–0.655) for strength and 0.793 (p < 0.001, 95% CI 0.338–1.248) for muscle architecture.
Changes in strength pre- and post-Nordic hamstring exercise intervention. Nm kg−1 Newton meters per kilogram, Nm Newton meters, N Newtons, CI confidence interval, a15° s−1, b30° s−1, c60° s−1, d120° s−1
Figures 4 and 5 illustrate the same results as shown in Fig. 3; however, these are ordered in terms of volume (highest to lowest) prescribed during the interventions (Fig. 4) and duration (shortest to longest) of the interventions (Fig. 5). No trend with respect to volume was revealed, with both high and low volumes resulting in very large ES; however, a threshold of 6 weeks as a minimum intervention duration was detected. Out of the eight studies [47,48,49,50,51,52,53,54] in the short duration group (4–6 weeks), those that only prescribed a 4-week intervention found trivial to small differences in pre-to-post-intervention. Large-to-very large ES were seen only in the single 6-week study [54] and moderate to very large increases in the medium duration studies (8–10 weeks) [33, 35, 55, 56].
Changes in strength pre- and post-Nordic hamstring exercise intervention ranked from highest to lowest total volumes. CI confidence interval
Changes in strength pre- and post-Nordic hamstring exercise intervention ranked from short duration (4–6 weeks) to medium duration (8–10 weeks). CI confidence interval
Muscle architecture ES is demonstrated in Fig. 6, with 3 measures of FL showing very large ES (g ≥ 2.58). Positive improvements (a reduction) in PA can be seen with large-to-very large ES (g ≥ 1.31), with no meaningful change (g ≤ 0.47) in muscle size (MT or PCSA/ACSA). Similar to the strength variables, the control groups also showed either trivial or small negative ES.
Changes in muscle architecture pre- and post-Nordic hamstring exercise intervention. CSA cross-sectional area, CI confidence interval
The purpose of this review and meta-analysis was to identify the effect of training volume, prescribed through an NHE intervention, on changes in eccentric hamstring strength and BFLH muscle architecture. The evidence collected suggests that both high and low volume prescription can produce large-to-very large improvements in both strength (eccentric torque and eccentric force) and muscle architecture (FL and PA) over a minimum duration of 6 weeks. The quality and bias of the studies reviewed, assessed using the TESTEX scale, showed a large variation with many of the studies scoring less than half of the total available. The majority of studies failed to report levels of compliance, activity levels of control groups, and did not use a blind assessor or report concealment of group allocation (Table 1).
Table 1 Study scores allocated based on TESTEX criteria [41]
The Effect of Volume on Eccentric Strength
A wide range of volumes and durations were identified following the literature search (see Table 1 for a summary). An average weekly volume across interventions ranged from 21 repetitions a week to as high as 73 repetitions a week. The majority of studies within this review, however, built up the volume throughout with highest weekly volumes reaching 90–100 repetitions. Further investigation showed that repetitions within sets reached between 8 and 12 towards the end of many of the interventions. The risk of incurring an HSI is increased due to a lack of hamstring strength; however, traditional strength training would recommend ≤ 6 repetitions at ≥ 85% of one repetition maximum (RM) according to National Strength and Conditioning Association (NSCA) guidelines [57] with an increase in intensity producing the most effective increases in force production capabilities. The NHE being supramaximal or conceptually 'above 1RM', the assumption would be that fewer repetitions would need to be produced to create the same stimulus.
The two studies resulting in the greatest increase in eccentric hamstring strength [33, 54] differed in the prescribed volume with high volumes applied during the intervention by Mjølsnes et al. [33] and the low volumes by Presland et al. [54]; however, both included periods of ≥ 4 weeks, whereby volume was not increased, unlike the other interventions identified in this systematic review. With no increase in volume (sets and/or repetitions), the intensity of the exercise may have increased as a result of an increasing breakpoint angle (the angle at which the hamstrings inhibit, and the upper body falls to the floor), i.e., the individual gets closer to the ground before falling which in turn increases the torque due to force being applied over a greater moment. This increase in intensity, much with traditional strength training, is likely to be the reason for the effectiveness of these two programmes. Understanding intensity may be an issue when prescribing NHE volume because of the inverse relationship, it has with rate of perceived exertion (RPE). Although RPE may be relatively high initially when performing the NHE, it is likely to increase with an increase in repetitions. Conversely, although intensity should always be supramaximal, force production is likely to decrease due to fatigue and a reduction in the breakpoint angle, meaning that the amount of "work done" may reduce. Even with high levels of fatigue, athletes can still perform the movement to an extent, resulting in the perception of high levels of exertion. Ishøi et al. [35] replicated the intervention designed by Mjølsnes et al. [33], but observed only moderate improvements in eccentric strength across the 10 weeks; this, however, was likely due to the compliance of the subjects within the studies with Ishøi et al. [35] reporting only 60% compliance compared to the 96% reported by Mjølsnes et al. [33].
Potential conflict in the findings may be related to methodological differences when testing eccentric strength, combinations of eccentric force, and relative peak torque at various angles and angular velocities are reported. Poor agreement (r = 0.35) between eccentric force collected during the NHE and isokinetic eccentric peak torque at 60° s−1 has been reported previously [59], suggesting a difference between the two methods of assessing eccentric force production. Although there were very large improvements both in terms of isokinetic torque and eccentric force, the greatest improvements across studies were seen in eccentric force, which was due to the testing procedure being an NHE, whereby a learning effect in addition to any improvements in strength may have been present. When considering the discrepancy between angular velocities tested, this may have had an effect when considering its applicability to both the exercise and sprinting as a task associated with HSI; however, given that this analysis only evaluated effect sizes pre- and post-intervention and the testing procedures being consistent in all studies this is unlikely to have had any influence on the findings of this review.
The Effect of Volume on Muscle Architecture
Despite high training volumes being associated with hypertrophic responses, no interventions identified had any meaningful effect on either MT or muscle CSA, which could have been a result of relatively short intervention durations with the longest being 8 weeks (see Table 2). In contrast, there were very large increases in FL attributed to three different volumes, including both the highest based on the average weekly volume and the lowest [54] between pre and post-intervention. This was also true of PA, which was associated with large to very large decreases appearing as a positive ES in Fig. 6, due to a decrease in PA being the desired outcome. Presland et al. [54] showed no statistical differences (P = 0.982) in the increases in FL between the high and low volume groups; however, the lower volume group showed significantly greater (P < 0.001) decreases in PA pre–post-intervention compared to the changes reported in the higher volume group.
Table 2 Characteristics of the Nordic hamstring interventions used in studies included in this review
Trivial to small changes in ES of FL and PA were only observed by Seymore et al. [55], who consequently claimed that an increase in FL is unlikely to be responsible for the injury protection that an NHE provides. This statement, however, does not consider other factors that may have influenced the lack of change in muscle architecture and eccentric hamstring strength in this study. First, both FL and PA were assessed as an average of the proximal, middle and distal portions of the hamstring, which would not have taken into consideration any regional improvements that other studies may have found by typically assessing just the muscle belly or 'middle' portion. Seymore et al. [55] also reduced the data down into a group of 'responders' and 'non-responders' to outline the individualistic changes in the experimental groups. The group termed 'responders' showed considerably lower relative eccentric hamstring torque compared to the non-responder pre-intervention. Subsequently, the responders showed significantly large increases in both CSA and PA (p ≤ 0.008 and d ≥ 1.34) and a slight reduction in FL, suggesting that a hypertrophic response much like a non-trained athlete would demonstrate, whereas the group termed 'non-responders', despite a reduction in strength, did show large increases in FL (d = 1.65). This appears to contradict their argument somewhat, as there was an increase in FL, just not in the weaker group, but a subsequent lower volume strength focused programme may provide those changes. Unfortunately, these groups were only a fraction of the sample size, and it is, therefore, recommended that further investigations determine if differential changes occur in strong versus weak subjects.
Compliance and DOMS
As previously highlighted in Sect. 4.1, compliance in terms of real-world application of NHE interventions or hamstring injury prevention programmes is low [37]. In this systematic review, low compliance was reported by Ishøi et al. [35] who achieved only 60% compliance during their intervention. Not all studies have reported compliance; however, this could be a potential cause for those studies that have demonstrated low effectiveness of interventions and not reported compliance, given that the high levels of effectiveness of other interventions included within this review. A common reason for athletes not complying with NHE interventions or coaches not prescribing the NHE at all is the high levels of DOMS experienced as a consequence of the large eccentric stimulus the exercise provides. Three studies [33, 47, 48] identified DOMS or muscle soreness through a visual analogue scale which is used as a scale for pain, with the data being obtained following each warm-up prior to the intervention sessions. The scores recorded were no higher than six out of ten, attributing the soreness to moderate-to-low levels of pain. Both pain level and the difference between soreness and pain are subjective measures. In the study by Ishøi et al. [35], subjects who reported hamstring pain were removed from the study, which would have been the reason for low compliance. Further clarification needs to be conducted within studies as to whether this is just due to a high level of muscle soreness, rather than pain due to injury, as it may then be necessary to provide a longer period prior to any intervention to allow for a gradual increase in exposure to the exercise.
Study Quality and Bias
The variability of the quality of studies included in this review, as highlighted by the TESTEX scores provided (Table 1), allows for the identification of potential discrepancies when comparing studies. The common shortfalls throughout the range of studies are based around the methodological control of concealing group allocation and blinding assessors, as well as monitoring activity within the control groups and outside the training intervention. The blinding of assessors may not be viable in terms of the strength measures; however, when considering the muscle architecture measurements, there may be some element of assessor bias, as the measurements are somewhat subjective. Due to the nature of most interventions being applied within a 'real-world' type setting, it is important to include any concurrent training stimuli to fully assess if there were any outside interactions with any adaptations seen following an intervention. In the TESTEX criteria, the reporting of compliance and adherence is given a greater portion of the scores; however, only four studies scored at least one point out of a possible three within the section. The low compliance of studies could explain low effectiveness and reporting on compliance may prevent inaccurate conclusions being drawn about the possible impact of such interventions. Publication bias was not present in the studies included within this review, as highlighted in the results, with Fig. 2 also depicting a 'low risk of bias' for the majority of the seven categories, the only 'high risk of bias' identified being through the allocation concealment. Allocation concealment refers to both participants and investigators enrolling participants not foreseeing group allocation; however, this is not always ecologically valid, especially within a sporting club setting which is consistent across all the included studies. The studies categorized as 'unclear' were due to a lack of detail and description within those studies.
Many NHE interventions are derived from the original model provided by Mjølsnes et al. [33], which is understandable due to the effectiveness shown for increasing both hamstring strength and FL whilst reducing PA. This, however, has not been effectively replicated since, and whether that is attributable to lower compliance throughout the intervention or reducing the length of the intervention, so that it does not allow for a plateau in training volume, and it seems that a new approach is needed in order for the general compliance rate in real-world application to increase. This review has shown that a reduction in overall training volume need not have a negative effect; however, the focus needs to be on allowing the intensity of the exercise to increase, as would occur in traditional strength training. Allowing players to 'get better' at the exercise by keeping the training volume consistent, to allow them to slowly produce force over a greater range of motion, seems to be the most effective way of producing the desired adaptations. Although a minimal dosage is yet to be determined, the recommendations based on the evidence found in this review would be to reduce the training volume and keep it at a consistent level if the lack of compliance in players is due to severe DOMS. Although outside the scope of this review, it is important to consider that the NHE should be part of a wider holistic hamstring programme to account for both strength, architectural adaptations, and ability to withstand high velocity actions that are observed within sporting actions. Future studies should investigate how the frequency of NHE prescription effects adaptations whilst also looking to increase study quality.
The data within this study are secondary data and available through the relevant articles referenced throughout. All statistical analysis was carried out using Jamovi [42] an open source software that is freely available.
between the studies assessed for
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Malone S, Hughes B, Doran DA, Collins K, Gabbett TJ. Can the workload–injury relationship be moderated by improved strength, speed and repeated-sprint qualities? J Sci Med Sport. 2018;22:29–34.
Woods C, Hawkins RD, Maltby S, Hulse M, Thomas A, Hodson A. The Football Association Medical Research Programme: an audit of injuries in professional football—analysis of hamstring injuries. Br J Sports Med. 2004;38:36–41.
Petersen J, Thorborg K, Nielsen MB, Hölmich P. Acute hamstring injuries in Danish elite football: a 12-month prospective registration study among 374 players. Scand J Med Sci Sport. 2010;20:588–92.
Brooks JHM, Fuller CW, Kemp SPT, Reddin DB. Incidence, risk, and prevention of hamstring muscle injuries in professional rugby union. Am J Sports Med. 2006;34:1297–306.
Bourne MN, Opar DA, Williams MD, Shield AJ. Eccentric knee flexor strength and risk of hamstring injuries in rugby union: a prospective study. Am J Sports Med. 2014;43:2663–70.
Chumanov ES, Heiderscheit BC, Thelen DG. Hamstring musculotendon dynamics during stance and swing phases of high speed running. Med Sci Sport Exerc. 2011;43:525–32.
Chumanov ES, Heiderscheit BC, Thelen DG. The effect of speed and influence of individual muscles on hamstring mechanics during the swing phase of sprinting. J Biomech. 2007;40:3555–62.
Higashihara A, Nagano Y, Takahashi K, Fukubayashi T. Relationship between hamstring muscle kinematics and hip rotation during the terminal swing of the sprinting gait cycle. J Sci Med Sport. 2013;15:34–126.
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Schache AG, Dorn TW, Wrigley TV, Brown NAT, Pandy MG. Stretch and activation of the human biarticular hamstrings across a range of running speeds. Eur J Appl Physiol. 2013;113:2813–28.
Thelen DG, Chumanov ES, Best TM, Swanson SC, Heiderscheit BC. Simulation of biceps femoris musculotendon mechanics during the swing phase of sprinting. Med Sci Sports Exerc. 2005;37:1931–8.
Yu B, Queen RM, Abbey AN, Liu Y, Moorman CT, Garrett WE. Hamstring muscle kinematics and activation during overground sprinting. J Biomech. 2008;41:3121–6.
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Turner AN, Cree J, Comfort P, Jones L, Chavda S, Bishop C, et al. Hamstring strain prevention in elite soccer players. Strength Cond J. 2014;36:10–20.
Opar DA, Williams MD, Timmins RG, Hickey J, Duhig SJ, Shield AJ. Eccentric hamstring strength and hamstring injury risk in Australian footballers. Med Sci Sport Exerc. 2015;47:857–65.
Opar DA, Williams MD, Shield AJ. Hamstring strain injuries factors that lead to injury and re-injury. Sports Med. 2012;42:209–26.
Timmins RG, Bourne MN, Shield AJ, Williams MD, Lorenzen C, Opar DA. Short biceps femoris fascicles and eccentric knee flexor weakness increase the risk of hamstring injury in elite football (soccer): a prospective cohort study. Br J Sports Med. 2016;50:1552–4.
Opar DA, Williams MD, Timmins RG, Hickey J, Duhig SJ, Shield AJ. Eccentric hamstring strength and hamstring injury risk in Australian footballers. Med Sci Sports Exerc. 2015;47:857–65.
Lieber RL, Fridén J. Functional and clinical significance of skeletal muscle architecture. Muscle Nerve. 2000;23:1647–66.
Brockett CL, Morgan DL, Proske U. Predicting hamstring injury in elite athletes. Med Sci Sports Exerc. 2004;36:379–87.
Thelen DG, Chumanov ES, Hoerth DM, Best TM, Swanson SC, Li L, et al. Hamstring muscle kinematics during treadmill sprinting. Med Sci Sports Exerc. 2005;37:108–14.
Franchi MV, Reeves ND, Narici MV. Skeletal muscle re-modelling in response to eccentric vs. concentric loading: morphological, molecular, and metabolic adaptations. Front Physiol. 2017;8:1–16.
Brockett CL, Morgan DL, Proske UWE. Human hamstring muscles adapt to eccentric exercise by changing optimum length. Med Sci Sports Exerc. 2001;33:783–90.
Arnason A, Andersen TE, Holme I, Engebretsen L, Bahr R. Prevention of hamstring strains in elite soccer: an intervention study. Scand J Med Sci Sport. 2008;18:40–8.
Bourne MN, Williams MD, Opar DA, Najjar AA, Kerr GK, Shield AJ. Impact of exercise selection on hamstring muscle activation. Br J Sports Med. 2017;51:1021–8.
Mjølsnes R, Arnason A, Østhagen T, Raastad T, Bahr R. A 10-week randomized trial comparing eccentric vs concentric hamstring strength training in well-trained soccer players. Scand J Med Sci Sport. 2004;14:311–7.
Seagrave RA, Perez L, McQueeney S, Bruce Toby E, Key V, Nelson JD. Preventive effects of eccentric training on acute hamstring muscle injury in professional baseball. Orthop J Sport Med. 2014;2:1–7.
Ishøi L, Hölmich P, Aagaard P, Thorborg K, Bandholm T, Serner A. Effects of the Nordic hamstring exercise on sprint capacity in male football players: a randomized controlled trial. J Sports Sci. 2018;36:1663–72.
Lieber RL, Friden J. Morphologic and mechanical basis of delayed-onset muscle soreness. J Am Acad Orthop Surg. 2002;10:67–73.
Bahr R, Thorborg K, Ekstrand J. Evidence-based hamstring injury prevention is not adopted by the majority of Champions League or Norwegian premier league football teams: the Nordic hamstring survey. Br J Sports Med. 2015;49:1466–71.
Moher D, Liberati A, Tetzlaff J, Altman DG, Altman D, Antes G, et al. Preferred reporting items for systematic reviews and meta-analyses: the PRISMA statement (Chinese edition). J Chin Integr Med. 2009;7:889–96.
Kellis E, Baltzopoulos V. Isokinetic eccentric exercise. Sports Med. 1995;19:202–22.
Iossifidou AN, Baltzopoulos V. Angular velocity in eccentric isokinetic dynamometry. Isokinet Exerc Sci. 1996;6:65–70.
Smart NA, Waldron M, Ismail H, Giallauria F, Vigorito C, Cornelissen V, et al. Validation of a new tool for the assessment of study quality and reporting in exercise training studies: tESTEX. Int J Evid Based Healthc. 2015;13:9–18.
The jamovi project (2019). jamovi. (Version 0.9) [Computer Software]. Retrieved from https://www.jamovi.org.
Thomas JR, French KE. The use of meta-analysis in exercise and sport: a tutorial. Res Q Exerc Sport. 1986;57:196–204.
Hedges LV, Olkin I. Statistical methods for meta-analysis. New York: Academic Press; 1985.
Hopkins WG. Linear models and effect magnitudes for research. Clinical and practical applications. Sportscience. 2010;14:49–58.
Higgins JPT, Thompson SG, Deeks JJ, Altman DG. Measuring inconsistency in meta-analyses. BMJ. 2003;327:557–60.
Freeman B, Young W, Smith A, Talpey S, Pane C, Carlon T. The effects of sprint training and the Nordic hamstring exercise on eccentric hamstring strength and sprint performance in adolescent athletes. J Sports Med Phys Fitness. 2019;59(7):1119–25.
Alt T, Nodler YT, Severin J, Knicker AJ, Strüder HK. Velocity-specific and time-dependent adaptations following a standardized Nordic Hamstring Exercise training. Scand J Med Sci Sport. 2018;28:65–76.
Clark R, Bryant A, Culgan J-P, Hartley B. The effects of eccentric hamstring strength training on dynamic jumping performance and isokinetic strength parameters: a pilot study on the implications for the prevention of hamstring injuries. Phys Ther Sport. 2005;6:67–73.
Iga J, Fruer CS, Deighan M, Croix MDS, James DVB. "Nordic" hamstrings exercise—engagement characteristics and training responses. Int J Sports Med. 2012;33:1000–4.
Ribeiro-Alvares JB, Marques VB, Vaz MA, Baroni BM. Four weeks of Nordic hamstring exercise reduce muscle injury risk factors in young adults. J Strength Cond Res. 2017;32:1254–62.
Tansel RB, Salci Y, Yildirim A, Kocak S, Korkusuz F. Effects of eccentric hamstring strength training on lower extremity strength of 10-12 year old male basketball players. Isokinet Exerc Sci. 2008;16:81–5.
Delahunt E, McGroarty M, De Vito G, Ditroilo M. Nordic hamstring exercise training alters knee joint kinematics and hamstring activation patterns in young men. Eur J Appl Physiol. 2016;116:663–72.
Presland JD, Timmins RG, Bourne MN, Williams MD, Opar DA. The effect of Nordic hamstring exercise training volume on biceps femoris long head architectural adaptation. Scand J Med Sci Sport. 2018;28:1775–83.
Seymore KD, Domire ZJ, DeVita P, Rider PM, Kulas AS. The effect of Nordic hamstring strength training on muscle architecture, stiffness, and strength. Eur J Appl Physiol. 2017;117:943–53.
Anastasi SM, Hamzeh MA. Does the eccentric Nordic Hamstring exercise have an effect on isokinetic muscle strength imbalance and dynamic jumping performance in female rugby union players? Isokinet Exerc Sci. 2011;19:251–60.
Haff GG, Triplett NT. Essentials of strength training and conditioning. 4th ed. Human kinetics; 2015.
Alonso-Fernandez D, Docampo-Blanco P, Martinez-Fernandez J. Changes in muscle architecture of biceps femoris induced by eccentric strength training with Nordic hamstring exercise. Scand J Med Sci Sport. 2018;28:88–94.
van Dyk N, Witvrouw E, Bahr R. Interseason variability in isokinetic strength and poor correlation with Nordic hamstring eccentric strength in football players. Scand J Med Sci Sport. 2018;28:1878–87.
The authors thank the Football Association for funding the doctoral studies of Matthew Cuthbert.
Human Performance Laboratory, University of Salford, Greater Manchester, UK
Matthew Cuthbert, Nicholas Ripley, John J. McMahon, G. Gregory Haff & Paul Comfort
The FA Group, St George's Park, Burton-upon-Trent, Staffordshire, UK
Matthew Cuthbert & Martin Evans
Centre for Exercise and Sports Sciences Research (CESSR), School of Exercise and Health Sciences, Edith Cowan University, Joondalup, Australia
G. Gregory Haff
Institute for Sport, Physical Activity and Leisure, Carnegie School of Sport, Leeds Beckett University, Leeds, UK
Paul Comfort
Matthew Cuthbert
Nicholas Ripley
John J. McMahon
Martin Evans
Correspondence to Matthew Cuthbert.
No sources of funding were specifically used to assist in the preparation of this article.
Matthew Cuthbert, Nicholas Ripley, John McMahon, Martin Evans, G. Gregory Haff, and Paul Comfort declare that they have no conflicts of interest relevant to the content of this review.
Cuthbert, M., Ripley, N., McMahon, J.J. et al. The Effect of Nordic Hamstring Exercise Intervention Volume on Eccentric Strength and Muscle Architecture Adaptations: A Systematic Review and Meta-analyses. Sports Med 50, 83–99 (2020). https://doi.org/10.1007/s40279-019-01178-7


This upcoming weekend, adidas is bringing some culture to 747 Warehouse St. in Los Angeles, CA. While we have already provided some details on the event, the brand is now sharing more of what to expect at the two-day event.
For two days (Feb. 16 and 17) attendees will experience live performances from popular artists including 21 Savage, Lil Uzi Vert, N.E.R.D., Playboi Carti, and Pusha T. You can also expect to see more artists in the East vs. West rap basketball game lead by team captains 2 Chainz and Snoop Dogg.
But there's more on the basketball side: guests can expect some big names in the sport to make appearances, and there's a special skills challenge. Ten local high schools will compete, and it will be taking place on a special Hu Court designed by Pharrell Williams (it's also where the West Coast vs East Coast rap basketball game will be played).
An adidas event would not be complete without a special look at apparel and sneakers; those in attendance will not only get a special look at the design and customization process, but also will be able to participate in raffles to purchase exclusive releases like the Futurecraft 4D in white, Dame 4 BAPE, Harden Vol. 2, Crazy BYW and Crazy BYW X, AM4 Los Angeles, and more.
The adidas Basketball experience at 747 Warehouse St. looks like it is shaping up to be quite the opportunity for those passionate about sports, music, sneakers and all that comes with it.
What do you think of the event? Share your thoughts in the comments below.


text:
Q: django vs jsp for production scale applications I have done large scale production grade web application using JSP, understand the difficulties of jvm tuning, web containers and how to scale content (static and dynamic). In the recent years there is not much development in JSP with the exception of JSTL and I am not sure whether this will change in near future; I am considering Django as an alternative to host production grade, high scaling application.
Considering my java/JSP experience what are the pros and cons i should be aware of when it comes to DJango particularly when it comes to scaling and performance

A: Django itself is framework based on python. If you are about to use it in production then it is fine. Similar way JSP stands for JAVA server pages it is used with java related frameworks. i.e MVC architecture, servlets, etc.
Now moving to your question, Both technologies are highly scalable and used for robust solution. The main difference is language, readability and speed of execution.
Below are some differences between both technologies

*

*Django is based on python which is scripting language/ interpreted language so code is interpreted which is quite slower than compiled language. Code is written in python which provides high readability. But when it comes to scalability it is highly scalable.

*JSP/ Servlet is based on java which is compiled language. So the code is compiled which gives bonus of faster execution. JSP/ Servlet architecture is also highly scalable but the coin side is readability. But it is also used for building scalable enterprise applications.

To conclude, both technologies are highly scalable and efficient to make robust applications.

redpajama_set_name: RedPajamaStackExchange


text:
Schoenenberger, F., M. K. Vollmer, M. Rigby, M. Hill, P. J. Fraser, P. B. Krummel, R. L. Langenfelds, T. S. Rhee, T. Peter, and S. Reimann. "First observations, trends, and emissions of HCFC-31 (CH2ClF) in the global atmosphere." Geophysical Research Letters 42 (2015): 7817-7824.
Cunnold, D. M., R. F. Weiss, R. G. Prinn, D. E. Hartley, P. G. Simmonds, P. J. Fraser, B. R. Miller, F. N. Alyea, and L. W. Porter. "GAGE/AGAGE measurements indicating reductions in global emissions of CCl3F and CCl2F2 in 1992–1994." Journal of Geophysical Research: Atmospheres 102, no. D1 (1997): 1259-1269.
Saikawa, E., M. Rigby, R. G. Prinn, S. A. Montzka, B. R. Miller, L. J. M. Kuijpers, P. J. Fraser, M. K. Vollmer, T. Saito, Y. Yokouchi et al. "Global and regional emission estimates for HCFC-22." Atmospheric Chemistry and Physics 12, no. 21 (2012): 10033-10050.
Saikawa, E., R. G. Prinn, E. J. Dlugokencky, K. Ishijima, G. S. Dutton, B. Hall, R. L. Langenfelds, Y. Tohjima, T. Machida, M. Manizza et al. "Global and regional emissions estimates for N2O." Atmospheric Chemistry and Physics 14, no. 9 (2014): 4617-4641.
O'Doherty, S. J., D. M. Cunnold, B. R. Miller, J. Mühle, A. McCulloch, P. G. Simmonds, A. J. Manning, S. Reimann, M. K. Vollmer, B. R. Greally et al. "Global and regional emissions of HFC-125 (CHF2CF3) from in situ and air archive atmospheric observations at AGAGE and SOGE observatories." Journal of Geophysical Research: Atmospheres 114, no. D23 (2009): D23304.
Prinn, R. G., D. M. Cunnold, P. G. Simmonds, F. N. Alyea, R. Boldi, A. Crawford, P. J. Fraser, D. Gutzler, D. E. Hartley, R. Rosen et al. "Global average concentration and trend for hydroxyl radicals deduced from ALE/GAGE trichloroethane (methyl chloroform) data for 1978–1990." Journal of Geophysical Research: Atmospheres 97, no. D2 (1992): 2445-2461.
Yokouchi, Y., K. Osada, M. Wada, F. Hasebe, M. Agama, R. Murakami, H. Mukai, Y. Nojiri, Y. Inuzuka, D. Toom-Sauntry et al. "Global distribution and seasonal concentration change of methyl iodide in the atmosphere." Journal of Geophysical Research: Atmospheres 113, no. D18 (2008): D18311.
Cunnold, D. M., P. J. Fraser, R. F. Weiss, R. G. Prinn, P. G. Simmonds, B. R. Miller, F. N. Alyea, and A. J. Crawford. "Global trends and annual releases of CCl3F and CCl2F2 estimated from ALE/GAGE and other measurements from July 1978 to June 1991." Journal of Geophysical Research: Atmospheres 99, no. D1 (1994): 1107-1126.
Simmonds, P. G., D. M. Cunnold, R. F. Weiss, R. G. Prinn, P. J. Fraser, A. McCulloch, F. N. Alyea, and S. J. O'Doherty. "Global trends and emission estimates of CCl4 from in situ background observations from July 1978 to June 1996." Journal of Geophysical Research: Atmospheres 103, no. D13 (1998): 16017-16027.
Simmonds, P. G., A. J. Manning, D. M. Cunnold, A. McCulloch, S. J. O'Doherty, R. G. Derwent, P. B. Krummel, P. J. Fraser, B. L. Dunse, L. W. Porter et al. "Global trends, seasonal cycles, and European emissions of dichloromethane, trichloroethene, and tetrachloroethene from the AGAGE observations at Mace Head, Ireland, and Cape Grim, Tasmania." Journal of Geophysical Research: Atmospheres 111, no. D18 (2006): D18304.
Ziehn, T., A. Nickless, P. J. Rayner, R. M. Law, G. Roff, and P. J. Fraser. "Greenhouse gas network design using backward Lagrangian particle dispersion modelling − Part 1: Methodology and Australian test case." Atmospheric Chemistry and Physics 14, no. 17 (2014): 9363-9378.
Patra, P. K., M. Takigawa, K. Ishijima, B.-C. Choi, D. M. Cunnold, E. J. Dlugokencky, P. J. Fraser, A. J. Gomez-Pelaez, T.-Y. Goo, J.-S. Kim et al. "Growth Rate, Seasonal, Synoptic, Diurnal Variations and Budget of Methane in the Lower Atmosphere." Journal of the Meteorological Society of Japan. Ser. II 87, no. 4 (2009): 635-663.
Miller, B. R., M. Rigby, L. J. M. Kuijpers, P. B. Krummel, P. L. Steele, M. Leist, P. J. Fraser, A. McCulloch, C. Harth, P. K. Salameh et al. "HFC-23 (CHF3) emission trend response to HCFC-22 (CHClF2) production and recent HFC-23 emission abatement measures." Atmospheric Chemistry and Physics 10, no. 16 (2010): 7875-7890.
Prinn, R. G., R. F. Weiss, P. J. Fraser, P. G. Simmonds, D. M. Cunnold, F. N. Alyea, S. J. O'Doherty, P. K. Salameh, B. R. Miller, J. Huang et al. "A history of chemically and radiatively important gases in air deduced from ALE/GAGE/AGAGE." Journal of Geophysical Research: Atmospheres 105, no. D14 (2000): 17751-17792.
Porter, I., S. Mattner, J. Banks, and P. J. Fraser. "Impact of global methyl bromide phase-out on the sustainability of strawberry industries." Acta Horticulturae 708 (2004): 179-185.
Greally, B. R., P. G. Simmonds, S. J. O'Doherty, A. McCulloch, B. R. Miller, P. K. Salameh, J. Mühle, T. Tanhua, C. Harth, R. F. Weiss et al. "Improved continuous in situ measurements of C1–C3 PFCs, HFCs, HCFCs, CFCs and SF6 in Europe and Australia." Environmental Sciences 2, no. 2-3 (2005): 253-261.
O'Doherty, S. J., P. G. Simmonds, D. M. Cunnold, R. H. J. Wang, W. T. Sturges, P. J. Fraser, D. Ryall, R. G. Derwent, R. F. Weiss, P. K. Salameh et al. "In situ chloroform measurements at Advanced Global Atmospheric Gases Experiment atmospheric research stations from 1994 to 1998." Journal of Geophysical Research: Atmospheres 106, no. D17 (2001): 20429-20444.

redpajama_set_name: RedPajamaCommonCrawl


Don't waste your mana trying to poke him pre-6, he is just going to effortlessly heal it back up and you are only putting yourself in harms way trying it.
Always be ready for him to try jump on you, the moment he jumps you can try Charm him midair as it will stop him from landing and dealing damage.
You should use your ultimate defensively most of the time in this match up and let Aatrox start the fights since you win them by kiting and having him run into your damage. That doesn't mean don't try kill him if he is making it easy however.
Ahri will generally be very cautious and scared of you if you are doing your job right, this will allow you to clear your wave with impunity so you can go to Wraiths to establish a CS lead.
Trying Q'ing onto her when you have friendly minions between the two of you as a good Ahri can interupt your jump with her Charm.
Try to get level 2 before Ahri and as soon as you do jump on her with Q+W and try kill her, your damage will be overwhelming for her and if she isn't expecting it(she won't, who plays Aatrox mid?!?) she will at the very least have to flash to live.


text:
Q: How to convert xml to json in Groovy? In groovy I have the below xml
<data>
   <row>
      <id>USA</id>
      <value>United States of America</value>
   </row>
   <row>
      <id>CAN</id>
      <value>Canada</value>
   </row>
</data>

I need to transform the above xml in groovy to the below json format
{
   "data": [
      {
         "KEY": "USA",
         "VALUE": "United States of America"
      },
      {
         "KEY": "CAN",
         "VALUE": "Canada"
      }
   ]
}

Any help would be greatly appreciated.
Thanks
Hari

A: Here you go:
//Pass xml as string to below parseText method
def parsed = new XmlSlurper().parseText(xml)
//Create the map as needed out of parsed xml
def map = [(parsed[0].name): parsed.'**'
  .findAll{it.name() == 'row'}
  .collect{ row ->
     row.collectEntries{[KEY: row.id.text(), VALUE:row.value.text()]}
   }
]
println new groovy.json.JsonBuilder(map).toPrettyString()

You can quickly try it online Demo


Home Austin	Announcing Project House!
I love old houses. There's something about homes back when they made 'em like they used to. They are often small, well-worn, and impractical, but with beauty you just can't get any other way. I love any chance I can get to restore an old home, bringing out that treasured character while making it more functional for the way we live today. I'm really excited that with the big reveal weeks away, I can show you the before photos of our project house!
We are now putting the finishing touches on a gem of a home here in Austin. I can't wait to start sharing after photos, but this one will be a whole-house before and after since we are working on the entire house at the same time.
It's a 1950's traditional home located in central Austin. It was in mostly original condition when we bought it. We plan to sell it with much of the original features preserved and restored while making the home more useful to a family in 2015. This isn't a flip in many sense of the word. We aren't running through with cheap paint and landscaping. We've spend the better part of the last year restoring everything beginning at the foundation.
And those original oak floors? Your typical flipper would leave them or rip them out to be replaced with run-of-the-mill pre-finished floors that you'll find in a new suburban track home. We re-worked the layout of the bedrooms and added a true master suite. That, along with foundation work, meant damage to the floors. We carefully pulled up what we needed to and preserved the floors. We had to mix in some new material, but the results are absolutely amazing and well worth the extra time and craftsmanship. They are a total show-stopper. It's been a long time since I've seen floors done this beautifully. Can I have them in my house, please? Seriously, you'll want to pop back in to see the after photos!
Rule number one when we were buying this house was "no one touches my blue bathroom!". Well, we did have to touch it for some repairs and to remove the falling-down shower door, but those gorgeous, original tiles are preserved! I'll be posting more on how some spots were repaired. You'll see how this is a restoration and not a flip! After the floors, this bathroom is what I'm next-most excited about revealing. It's amazing!
The kitchen was a great space for a 50's home when we bought the property, but it will be a show-stopper when you see it next. You won't recognize it! We were able to add-on to the kitchen and open it up to the dining and family rooms.
This powder bath is also being restored rather than re-done. We will be leaving the floral wallpaper and water-guzzling commode in the past, but that original telework and solid wood cabinetry are here to stay.
What I haven't shared photos of at all is the gorgeous new master suite. It's completely new but blends in beautifully with the original home. You'd never have guessed that it was an addition. You'll see that and after photos soon. I'll be sad to see this one go when it's time to sell. It's amazing!


The packing functionality in CacheFS enables automatic updates of the file systems. The command used to pack files in the CacheFS is the cachefspack. In addition, you can also pack a list of files and directories in the cache.
Table 10.4 describes the various options that can be used with the cachefspack command.
-p Packs the selected files individually.
-f Packs a list of files or directories.
-u Unpacks specific file(s) from the cache. You must specify a filename(s) with this option.
-U Unpacks all filenames in the directory.


I really liked this oil. It smoothed my frizzy hair and left my hair smelling great. You only need a tiny drop, too.
When this sample first arrived, my hair was long overdue for a cut. It was long, thick, and very damaged. The instructions say to use one drop. I didn't think that would be enough, but I tried just one drop. It instantly made my hair look so much better! I didn't see any long term improvements with this oil, but it is a quick way to make your hair look better for the day, and you only need a tiny amount.
I used this product on the ends of my hair while they were still damp after my shower. It smells good, but in places left my hair feeling more greasy than smooth. Okay product, but I'm not sure I'll be buying the full-size.
I applied at night to dry hair, and it made my hair so soft after washing the next day. I have not used hair oil before, but I think this one did a great job.
Love this product! First the packaging is super cute and chic and the color is wild! It smells amazing and is quite easy and soothing to use. Very spa like. It tames fly aways and creates shine. Very healthy for your hair and your wallet.


Publish by in Category interior design at September 22nd, 2018. Tagged with bookcases at rooms to go. rooms to go bookcase. rooms to go bookcase bed. rooms to go bookcase daybed. rooms to go bookcase headboard. rooms to go bookcases. rooms to go bookcases knoxville tn. rooms to go white bookcases.
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Jessica. . HD Wallpaper and background images in the jessica alba club tagged: jessica alba alba jessica modeling actress wallpaper.
This jessica alba wallpaper might contain gaun koktail, selubung, cocktail gaun, bustier, triko, unitard, tubuh setelan, cat suit, and tubuh setelan jas kucing.


Technology has been changing peoples lives and totally transforming industries at the speed of light, and that includes technology in textiles.
Nanobionic Technology is one of the most innovative technologies applied to fabrics around the world. Nanobionic technology is a coating that is applied to athletic apparel, bedding products, everyday apparel as well as footwear and military apparel.
This game changing technology can be treated on any kind of fabric, including leather and foam products. When Nanobionic technology comes in close contact with the human body, it stimulates local blood flow, increases strength and endurance, thermo-regulates body temperature, boosts energy, reduces free radicals and speeds up the recovery process.
Nanobionic is now very excited to offer the technology in sports cars, and not just in any kind of sports car, but in one of the most exclusive models in the world. On July 17th, 2018, the first Mclaren Senna in the United States, debuted at the Bloomberg building in Manhattan, New York. Mclaren's exclusive Senna model is 1 of 500 models manufactured for special clients.
This first Mclaren Senna has Nanobionic technology applied on the seats. Nanobionic seats offer the benefits of: stimulating local blood flow, increasing energy, comfort and overall wellness of being to the demanding driver and passenger.
The proud owner of the first Mclaren Senna model to come to the United States, and to include Nanobionic Technology on the seats, Michael Fux, is one of the most influential car collectors in the world and generous philanthropist. Michael gave an exclusive interview to CNBC's Robert Frank, and many celebrities where in attendance for the presentation of the emerald green Senna, including ABC's TV Host and former NFL superstar, Michael Strahan.
In an interview, Michael Fux said: " I am very happy to have the first Mclaren in the world with Nanobionic technology on the seats".
The founder and CEO of Nanobionic, George Psipsikas, in an interview said: "This is an exciting time for Nanobionic technology. We are experiencing tremendous demand for Nanobionic Technology from many different industries and we will soon announce very important partnerships in many different industries that will offer great benefits to the consumers".


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As COVID-19 number keep rising, state leaders are at a loss on how to protect Idaho
Audrey Dutton and Nicole Blanchard, Idaho Statesman
Published at 9:39 am, November 13, 2020 |
Updated at 9:48 am, November 13, 2020
A crowd gathers in the Lincoln Auditorium at the Statehouse in September during the Idaho Legislature's special session, held to deal with some special coronavirus-related issues. Many people did not wear masks and few tried to adhere to social distancing guidelines. | Katherine Jones, Idaho Statesman
BOISE (Idaho Statesman) — The wave of COVID-19 cases comes first. Then, the wave of sick people arrives a week or two later at local hospitals. Then, as some of those patients die, there is a wave of new obituaries. That's how it goes in this pandemic.
But when the cases and hospitalizations and deaths all surge at the same time — as is happening in Idaho — it means a tidal wave is coming. With that on the horizon, Gov. Brad Little plans to update the state Friday on his COVID-19 strategy.
Health and political leaders said in recent interviews that they're at a loss for how to control the spread of the coronavirus, given the resistance some Idahoans have to public health measures taken by the government.
A statewide mask mandate? Revert to Stage 2 or even Stage 1 of reopening? Try a new tack?
There is only one option that doesn't involve a government response: The virus continues to tear through Idaho until enough people learn the hard way — by losing a loved one, watching friends and family get sick, or being hospitalized themselves.
That leaves overwhelmed hospitals, Idahoans with lingering health problems, and death.
"I just don't know that we can actually wait for that," said Dr. David Pate, retired CEO of St. Luke's Health System and one of the governor's advisers on COVID-19. "It's a very sad state of affairs."
Mandates or education?
Some health care providers and health district leaders in Idaho are split on whether a statewide mask mandate could slow Idaho's COVID-19 surge. Research suggests that such mandates are effective, and Idaho doctors and medical groups have been calling on Little for months to enact a mandatory mask order similar to those in effect in 34 other states.
Dr. Ronald Solbrig, a Pocatello physician who has been contact tracing and advising the Southeastern Idaho Public Health district, told the Statesman in October that he believes a mask mandate is crucial.
"The best thing would have been to have a strong federal government that didn't leave it up to individual states, and then governors that didn't leave it up to individual counties, that then left it up to individual county commissioners," Solbrig said.
Numerous Idaho counties already have their own mask mandates in place. That didn't stop Madison County, home to Rexburg and BYU-Idaho, from becoming a major COVID-19 hot spot in October.
"It's incredibly challenging because we're not able to enforce the mask orders in place," Geri Rackow, executive director of Eastern Idaho Public Health, told the Statesman in a video interview. "So I believe our board's stance is not a lot of willingness to put more stringent things in place because we can't enforce them."
Enforcement falls to local police and sheriff's departments, many of which have opted for an "education" approach over arrests, fines or citations.
In Ada County, which has had a mask mandate since July, neither the Boise Police Department nor the Ada County Sheriff's Office has issued a single citation related to face coverings. Both agencies told the Statesman they opt to educate people who aren't following the order.
Barbara Nelson, an Idaho Falls doctor and the physician representative for the Eastern Idaho Public Health board, said education only goes so far. The pandemic has been around nearly all year.
"I think we've educated, educated, educated, but people can find these crazy sources on the internet that support their belief," Nelson said in October. "I was just reading a couple public comment emails and it's back to issues we've been discussing since, like, July. It seems like we're not making much headway in education efforts."
After a lengthy public hearing this week, the Twin Falls City Council decided not to vote on a proposed mask mandate.
"The council members are talking about the need for education to an audience that spent three hours telling them they don't believe in masks," Boise State Public Radio reporter Rachel Cohen tweeted during the meeting.
Meanwhile, the hospital that serves the Twin Falls region has been so overwhelmed by COVID-19 that it has been forced to send patients to hospitals hours away.
Nelson and Rackow both said they're not convinced a mandate would change the minds of people who've decided they're against wearing a mask at all costs.
"I hear a lot of talk about a statewide mask mandate," Rackow said. "Would that give some consistency across the state? Yes, I think it would. Would it help people to follow it? I don't think it's going to make any difference. So I personally can't pinpoint one particular thing that anyone can do to make the response easier."
Solbrig said he's at a loss. He spends most of his days talking to people who've contracted COVID-19 or talking to others about how they can prevent spreading it. Still, Idahoans go to bars and restaurants or have small gatherings with friends and relatives.
"I'm getting more and more pessimistic that we may not be able to get people to make a behavior change," Solbrig said.
Local or State decisions?
Little has declined to make many statewide moves to fight the coronavirus spread after his initial stay-home order in March, instead emphasizing how different areas of Idaho have different needs.
Dave Adler, a political analyst based in Idaho Falls, said he thinks some of the governor's deference is a response to the backlash his stay-home order inspired from his own party. Lt. Gov. Janice McGeachin appeared at rallies in opposition to the order, while the Republican-dominated Legislature has moved forward with plans to limit the Idaho governor's power in the 2021 session.
Adler said Little finds himself "in a cauldron of white-hot pressures" from high-ranking members of his own party. Local government officials' recent refusals to implement their own mask mandates likely reinforces to Little how unpopular the idea is in some Idaho circles.
But it should also signal something else to the governor, Adler said.
"I think he can look around the state and see the opposition to mandatory masks, and that tells him that the volunteer basis is not going to conquer or even contain the COVID crisis," Adler said.
Pate believes those opponents are a vocal minority. He thinks most Idahoans "are reasonable people, are caring people. I think our voices are just not being heard. … We need those people to stand up and contact their legislators, their representatives, their governor, their public health officials and say, 'If you don't take action, we are going to vote you out of office.'"
Recent political shifts could encourage Little toward issuing a statewide mask mandate, Adler said. President-elect Joe Biden has been a strong proponent of face masks, and Utah Gov. Gary Herbert, a Republican in a GOP-dominated state, recently implemented a statewide mask order.
"I would like to think the actions in Utah would constitute a heavy influence on (Little's) thinking as he sees how other Western states can confront the issue," Adler said.
Outgoing Senate President Pro Tempore Brent Hill, of Rexburg, said he admired the Utah governor for issuing a mask mandate.
Hill said he doesn't know what the answer is for Idaho.
State and local leaders have to consider individual freedoms, he said. But he also doesn't understand the resistance to "a simple process, a simple act of covering your face when you're out in public to prevent the spread" of the virus, he said.
"We have been willing to make those sacrifices in the past to protect the vulnerable … whether that is fighting a war to protect the lives and happiness of our friends and neighbors. Or whether that's as simple as giving to places that help the homeless," he said. "When it doesn't become political, Americans step up to the plate."
Pate said he sees one politically expedient way to make a mask mandate work: If Idaho's Republican leaders "come together and say, 'We're going to have each other's back,'" they might reach a compromise on a mask mandate with an expiration date, such as one that lasts through February.
That scenario would require enough of the Republican leadership to say, "You know, now is different, now is a big problem, we're headed for danger, we're going to support the governor in a limited mask mandate."
If Idaho can't or won't act, COVID-19 will
Idaho House Speaker Scott Bedke, R-Oakley, said the pandemic illustrates a "universal difference between people and how they react to certain situations."
Bedke, whose wife is on the board of Cassia Regional Hospital in Burley, said he has a "healthy respect" for the virus. He knows people who have developed COVID-19, as well as people who have died from it.
He said he doesn't "have a lot of good answers" about what Idaho should do, but he's not in favor of a mask mandate.
"In order to enforce it, you would have to cross lines that I am not willing to cross," he said. "And I guess that leaves us with taking as many precautions as we can and — I don't, I don't know."
What lines would a mask mandate require crossing?
"Are you ready to tattle on your neighbor?" he said. "You're going to see a lot of infractions that the mask police aren't going to see, and I don't think we're ready to go there as a society."
Bedke said he thinks Idahoans are taking the virus more seriously after it hits close to home.
"You have to teach people correct principles and let them (govern) themselves. And as the anecdotal (experiences grow), people will take precautions," Bedke said. "And I think the majority of people are taking precautions, and they're also taking a few chances, but that comes with getting out of bed in the morning."
Asked whether Idaho will just allow the virus to spread until enough people experience it firsthand, Bedke said, "I don't think you can stop it."
Please choose a reason below:
Utah parents sue to allow students to return to classrooms
Small businesses can start applying for new PPP loans today
ISU to implement mandatory COVID screening for on-campus spring learning
Trump says he may veto the stimulus bill if the $600 payments are not increased


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Cellino: I'll only sell Tonali to…
by Livio | Nov 14, 2018 09:00
Brescia owner Massimo Cellino affirms he will only sell teenage midfielder Sandro Tonali to the team 'who show the lad and I most love'.
The likes of Inter, Juventus and Chelsea have been linked with Tonali, who has been compared to Andrea Pirlo for his playing style and starting his career at Brescia, but Cellino made it clear money would not be his motivation for selling 'Italy's future'.
"I often talk about football to Allegri and discuss tactics with him, but we've never talked about Tonali," he told tuttosport.
"There's no need: Sandro is a talent whom every Coach would like to have. He's a modern midfielder who solves tactical problems.
"Tonali starts off as a 'regista', but he's so good that he can raise or lower the team's centre of gravity, based on the needs of the Coach.
"Would I prefer Tonali be coached by Allegri, Guardiola or Sarri? I hope he remains at Corini's disposal for as long as possible.
"I have a very good feeling about Eugenio. He's a very good Coach. If Tonali wants to stay at Brescia, I'm willing to keep him forever.
"In any case, I'd like to enjoy him a bit more and focus on promotion to Serie A so we don't lose half our team.
"No-one's called me for Tonali yet, although it's understandable that everyone likes him. If – and when – the time comes to sell him, not just a super offer will be enough to convince me.
"Those who want Tonali will have to show the lad and I the most love. When I say love, I mean with regards to their the approach, the right time, not distracting him from Brescia.
"These aspects are more important than the money, like it happened with Nainggolan at Cagliari.
"Juve offered more money for Radja, but Roma showed that they wanted me more, making sacrifices.
"When I got to Brescia, Tonali was a 'mezzala' and and he wasn't even a starter for our Primavera team.
"I noticed him in training and asked [then-Coach Roberto] Boscaglia to promote him to the first team.
"I followed his development closely: he's a modern 'regista' because he possesses the dynamism of a 'mezzala'.
"There is a characteristic that he mustn't lose if he wants to reach the top: the spirit of being at the service of others.
"Tonali has the quality of the champion but is humble. I hope God keeps him like that, but I'm optimistic because he has two exemplary parents.
"He's Italy's future, but his present is Brescia."


This week, how rogue antibodies turned one woman's existence into a living nightmare of delusions, hallucinations and paranoia, we examine the evidence that ME – or chronic fatigue syndrome (CFS) – might be an autoimmune disease, and why the blues might be down to a hostile immune response.
A group of UK scientists are teaming up with researchers from two pharmaceutical companies to investigate whether mood disorders, such as depression, and neurodegenerative diseases, such as Alzheimer's, could be treated by targeting the immune system.
Scientists at seven UK universities are to set up a research consortium aimed at exploiting a newly discovered link between immune disorders and mental illness. The connection raises hopes that anti-inflammatory drugs can be adapted to treat patients with depression or senile dementia.


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Looming food insecurity poses threat in South Asia including Pakistan
By Staff Reporter | APP Jul 12, 2022
Federation of Pakistan Chamber of Commerce and Industry's United Business Group (UBG) Chairman Shahzad Ali Malik Saturday said that the looming food insecurity hovering in and around the region has posed an impending threat to all under developed countries especially South Asia including Pakistan.
Speaking at a penal discussion on "Ramification of food Insecurity in Pakistan"; held here under the aegis of the UBG, Shahzad Ali Malik, Sitar-I-Imtiaz former President Lahore Chamber of Commerce and Industry quoting the world food programme, said recently Pakistan's double digit food price inflation, along with dwindling income, has left more Pakistanis food insecure.
He said a sizeable number of Pakistanis are food insecure of which 18 percent confronted with acute food insecurity. He said 20 percent of population in Pakistan is undernourished and 44 percent children under five year are stunted.
He said in recent years, Pakistan has produced more food that its population consumes and has been a major producer of wheat and rice.
However, the poor segment of the society and most vulnerable people in country can not afford a sufficient and nutritious diet despite the overall growth in food production.
Shahzad Ali Malik said primarily this is due to limited economic access to the poorest especially women lacking an adequate and diverse diet.


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Le district historique des New Deal Resources in Babcock State Park – ou New Deal Resources in Babcock State Park Historic District en anglais – est un district historique américain situé dans le comté de Fayette, en Virginie-Occidentale. Aujourd'hui protégé au sein du parc d'État de Babcock, dans les parc national et réserve de New River Gorge, il est inscrit au Registre national des lieux historiques depuis le .

Liens externes

New Deal Resources in Babcock State Park
Registre national des lieux historiques dans le comté de Fayette (Virginie-Occidentale)
Registre national des lieux historiques dans les parc national et réserve de New River Gorge
Registre national des lieux historiques en 2020

redpajama_set_name: RedPajamaWikipedia


We finally took a VERY necessary trip to the grocery store. The last time I went to the store was December 13th, and that was a smaller trip. The last BIG shopping date was December 3rd, so realistically we haven't fully stocked our shelves in a month!
I wanted to use up everything in the fridge and chip away at items in the freezer before our trip. Then, once we got back we both felt sick, tired, and just didn't make it out until today. We did really well, too! Only $137.44 total, after saving $19.57 with the member card and $1.30 in coupons I brought to the store. Sadly, a lot of my coupons expired 12/31/08 so I had to toss out a bunch of savings we didn't have the opportunity to use. What a bummer!
I'm not a New Year's Resolution type of a gal. I usually feel pressured to choose something I'm mentally not ready to achieve and then hit a brick wall immediately. Instead of setting myself up for failure and a self-imposed guilt trip, I tend to do an "opposite resolution." For the past few years I've done this and it works well. Instead of taking the opportunity to look forward to 2009 and pick something to change, I look back to 2008 and reflect on what did and did not work.
For example, in 2008 I made great progress in getting our grocery bills down, cooking a lot of healthy meals at home, drinking water instead of soda, eliminating snacking, and staying on top of household duties. They're not giant things, like committing myself to lose 10 pounds, but overall they do add to a healthier lifestyle, and one that is just as important to me as being an ideal weight.
Since the holidays started and we were out of town, I'll readily admit that I fell off the wagon. I put off grocery shopping for a ridiculous amount of time, resulting in a few unnecessary take out meals. I barely drank water on our trip and brought that bad habit home. Also, the small clean-as-you-go regime I'd worked myself into has gotten way behind, so I have big messes in every room.
To get myself back on track, but not in a resolution type of way, I'd like to keep those good habits of 2008 working positively for me in 2009, and eventually add to them. I've knocked out the grocery shopping and planning of some homecooked meals. Water drinking is back in full force, and eventually, when I kick this cold and have some energy, I'll get on top of the cleaning again!


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Home Blog What to see in Split
What to see in Split
7. January, 2020
No matter, if you're here for only a couple of hours before or after your embarkation or planning to stay a day or two and want to consider just the top, must-to-see Split's highlights, we will explore and show you the greatest of our town.
Did you know that in Dalmatia locals use a word pomalo (take it easy) as a greeting? J
Split is located on the eastern shore of the Adriatic Sea and it is the second-largest city in Croatia and the largest in Dalmatia. A typical Mediterranean city, Split has a small-town vibe, lots of murmur and easy-going. Split has a long history. It lies on a small peninsula. The Marjan Hill rises on the western side of the peninsula, and the Mounts Kozjak and Mosor rise high on the north and northwest side of the city.
So enjoy our list- Stroll along Split's seafront promenade, visit museums and art galleries, hike Marjan hill or just chill out at the beach.
DIOCLETIAN'S PALACE- the heart of the city
Diocletian's Palace is a 1700-year old and best preserved Roman building in the world that dominates the city. It is the heart of the town filled with streets of shops and restaurants.
The Diocletian Palace is one of seven UNESCO World Heritage Sites in Croatia. This Roman building measures 160m by 190m, and it has entranceway at each of the four walls that lead down to the central square of Peristil – dividing the palace into four quarters- the four gates of Golden Gate, Silver Gate, Iron Gate, Brass Gate.
Landmarks with the palace include:
Split Cathedral- Cathedral of St.Duje (Saint Domnius)- The symbol of Split town. St. Dujam was the first bishop of Salona, and in his honor was erected magnificent cathedral with a bell tower 57 meters high, built in the 13th century. It's one of Split attractions commonly present on local postcards. It offers great views over the town from the top of its bell tower.
Peristyle, In front of the cathedral is the the center of cultural life in Split, where the extraordinary acoustics maintained traditional cultural and musical events of Split Summer Festival. It is an open-air pavilion, best seen at night-time, brings you right back to Roman times.
Just out of the Golden gate, you'll also see Gregory of Nin (Grgur Ninski) statue, work of renowned Croatian sculptor Ivan Mestrovic. Rub Gregory's golden tow for the plenitude of good luck.
You don't need to head to Egypt to see the original Egyptian sphinxes. Find the two of them in Split, on Peristyle, near Jupiter Temple that today serves as a baptistery. If you take the narrowest street from Peristyle "Let me pass" in Croatian (Pusti me da prodjem) and you'll find yourself below Jupiter's temple.
Piazza, or People's Square, became town's central point, in the 14th century. The square features few interesting landmarks and buildings, and it's always alive with people.
Vocni Trg, or Fruit Square, owes its name to the fruit market that once took place here daily. Today, it boasts few cafes, shops.
RIVA- the town promenade- Split waterfront is an iconic place and a favourite meeting point. It is the largest and most important town promenade. The best place to see the best of Split and to be seen. Everything is going on here from summer or New Eve celebrations, sport events, protests, strikes. Experience it simply like the locals do, sip a coffee, and watch the world going by … for hours.
Marjan- Marjan hill is an irresistible part of Split city. This wooded hill dominating the city deserves to be visited. After all Split attractions, Marjan hill will be a relaxing experience. Green oasis in the heart of the town.
Veli Varos suburb and the old fishing port Matejuska- it is one of the oldest part of Split. Once it was the old part of the city inhabited only by farmers and fishermen. It is located west of the city, at the foot of the Marjan hill. It's known for its original local stone houses, with small and tight streets which will give you the feeling of Mediterranean as it was once.
Bacvice beach and Picigin Game- Split's main beach is Bacvice, mostly sandy beach famous for Picigin game, a game played with a small ball in shallow water. It is very little known game in the world but it is one of the true uniqueness of Split city. It is urban, central city beach, situated few minutes walking south of the railway station.
The Fish Market and the Outdoor Market ( Pazar) – two central points of the life in Split that successfully resist to the advantage of shopping centres. Places where you can still feel the Dalmatia through the colours, flavours and aromas.
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Ich Bin Ein Berlin Swimmer!
The Flussbad Berlin ("river pool") project is many years in the making and aims to turn an old, more or less unused, dirty city canal into a massive, 840-meter long 'natural' pool, complete with public locker room facilities, floating piers, and even competitive swimming lanes. That makes it roughly 16 Olympic-sized swimming pools in length, but without all the red eyes, dry skin, and expense that comes with chlorine and other chemically-based water treatments. And now, due to recent national and local funding amounting to 4 million Euro and an increase in media attention (see articles in The New York Times and Newsweek), the Flussbad is closer than ever to becoming a reality on the Spree River in downtown Berlin.