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What You Really Need to Know as a Strength Conditioning Coach 1CategoriesBlog Elite Lifestyle Players

Does player wellness affect AFL individual match day performance?

 

Aim and hypothesis

The aim of my research is to investigate whether players’ self-reported wellness metrics such as Sleep quality, Mood, Muscle soreness, and Body fatigue have a correlation with individual AFL game day performance.

 

Game day performance will be measured by coaches and player self-rating of 1 – 5 1 being a poor gamed and 5 excellent and champion data.

 

Wellness is critical for an athlete’s recovery between games and physical preparedness for performance in the upcoming game. (5)

 

There is research (2) on the impacts of wellness leading up to the game on running performance however no wellness data collected from AFL players on gameday.

 

My hypothesis would be that certain metrics would have a stronger influence on certain players than others. There may be a strong correlation between certain metrics that influence other wellness scores for example mood and body fatigue maybe closely link to quality of sleep.

 

Players are more likely to buy into something that they believe will help their game day performance.

Using this data will be helpful for support staff such as medical and high performance to provide AFL athletes with relevant wellbeing metrics and game day performance.

Staff informing players of this research can encourage athletes to discover or continue effective practices like sleep hygiene and mindfulness to improve their quality of mood and sleep.

 

Study design and participants

This study will be a primary prospective cohort study with mixed methods of quantitative & qualitative data. Realistically the study would be conducted at one AFL club over two seasons and due to small cohort having a mixed quantitative and qualitative approach would be appropriate to assist in applying and understanding the findings.

 

The source of this study will be AFL players playing from the Melbourne Football Club. The whole team over 22 rounds and finals would be required in this study which is up to 40 – 60 AFL players depending on how many listed players play over 2 seasons.

 

Measures and variables

From a quantitative approach using a number scale of 1 – 5 asking each player to rate the respective wellness question.

And from a qualitative point of view asking the athletes pregame “how satisfied they are with their weekly preparation regarding sleep, stress and how their body feels”.

 

Data collection will be gathered pre-game where each player included in the study will answer the following questionnaire:

Key wellness metrics:

rate (1 – 5) 1 = poor 5 = great

Sleep quality: players are educated to factor in, how many times they woke up during the night, how long it took them to get to sleep and the duration.

Mood players are educated to factor in if they feel flat, irritable, or overwhelmed or relaxed and content

Muscle soreness players are educated to factor in how sore their muscles feel barely being able to walk being 1 and 5 feel normal

Body fatigue players are educated to factor in their motivation and energy levels. Are they feeling fresh or drained?

 

Rating performance will be a mix of subjective and objective data 3 separate rows to help with analysis:

Row 1 Player rating from 1 – 5,

Row 2 Coaches rating from 1 – 5

Row 3 Champion data total score from the game.

 

After the first 4 games z scores can be calculated for each wellness metric to help determine the effect of individual fluctuations within each wellness rating.

 

To calculate a z score you simply create the following excel function: weekly rating (4) – minus the four-week average (3) divided by a rolling 4-week deviation of recent 4-week (0.8) z = 4 – 3 /0.8 = 1.02 in percentage %102.

 

Performance will be determined by looking at each player’s total

AFL player rating score using the Champion data algorithm in addition The Melbourne football coaches will rate performance for each player from 1-5. (1 – 5 1 = poor 5 = great)

 

Data collection protocol

On player arrival for each home and away game players will fill out a questionnaire displayed below table A via a wellness app like edge 10. Athletes would also be followed up by staff post-game during if they rated below 2 to further investigate the context behind the poor rating. We can then export the data from edge 10 to an excel pivot table which can help us collate the data and make it easier to analyse the player’s wellness data when looking for correlations and trends in performance.

 

Table A

 

From there champion data player rating and coaches’ votes are collected and collated and z scores are calculated for analysis.

At the end of the 2 years of study closely going through the data and looking for trends in the data such as high z scores of sleep result in a high probability in in consistent performances on game day. Applying the findings to back up the hypothesis or challenge it. The key part of this research will also be making sense of the qualitative comments made by the players that rated below 3 for any wellness metric. This may come in handy for staff to help finding solutions for the players.

Data analysis

The issue this research is trying to solve is how much subjective markers influence game day performance and therefore what are the key ones to focus on from a development point of view.

How do we analysis the data? Interpreting the data to help determine answer questions such as:

What is the relationship between wellness metrics and high performance?

What might be the key causes from a preparation point of view for high performance in AFL football?

Does one factor have a significant affect or is a mix of all metrics that need to be taken into context.

Strength & conditioning coaches in the AFL recognize the importance of wellness as research shows most teams have some form of wellness data collection for load monitoring. Why not add it in as a performance measure as well?

Perhaps we find some info that challenges assumptions like body fatigue and muscle soreness increases match day performance.

Ethical considerations

Limitations of this study would be getting every team on board and even if we could get every team on board for the 2-year study gathering the data in a timely manner would be another issue, as some if not most clubs would want to keep the data to themselves.

From an ethical point of view the club may have a clause on when the data can be released as this is a prospective study over a few years hopefully this wouldn’t delay the publish doubt.

The high turnover rate of Australian Rules Football playing lists will be an issue as we won’t have the same playing list every week and the list will change slightly each year.

Another limitation and potentially why no team has researched game day data on record is due to the players not wanting to be interrupted from their game day routine, potentially some players may refuse to be involved in this study further reducing the cohort size.

Further exclusion considerations if someone is struggling with a mental health issue than the wellness data will likely be compromised and therefore the player would need to be e removed from the study and any player coming back from a long-term injury for example players that have been out of the game for a year will also have different experiences to the playing group as they adjust back to the game.

Anticipated outcomes

Anticipated outcomes I think individual variance will be high amongst this small cohort some may report poor wellness and perform highly others may report great wellness and perform well.

Other factors other than wellness will influence therefore these outliers will no doubt pop up through the study.

Hoping we can find some clear findings such as how important consistent rating scores are and therefore low z score fluctuations for the playing squad. Suggesting how important players’ routines are.

Looking at how factors such as away games, the shorter time between games, and wins or losses affect the data. I would suspect finals and or big games may have a gap between experienced players’ wellness reporting and new players.

References

  1. Gallo TF, Cormack SJ, Gabbett TJ, Lorenzen CH. Pre-training perceived wellness impacts training output in Australian football players. Journal of Sports Sciences [Internet]. 2016 Aug [cited 2022 Jun 3];34(15):1445–51. Available from: https://search.ebscohost.com/login.aspx?direct=true&db=s3h&AN=115584834&site=eds-live&scope=site
  2. Ryan S, Crowcroft S, Kempton T, Coutts AJ. Associations between refined athlete monitoring measures and individual match performance in professional Australian football. Science & Medicine in Football [Internet]. 2021 Aug [cited 2022 May 24];5(3):216–24. Available from: https://search.ebscohost.com/login.aspx?direct=true&db=s3h&AN=151190664&site=eds-live&scope=site
  3. Lathlean TJH, Gastin PB, Newstead SV, Finch CF. A Prospective Cohort Study of Load and Wellness (Sleep, Fatigue, Soreness, Stress, and Mood) in Elite Junior Australian Football Players. International Journal of Sports Physiology & Performance [Internet]. 2019 Jul [cited 2022 May 24];14(6):839–40. Available from: https://search.ebscohost.com/login.aspx?direct=true&db=edb&AN=137415757&site=eds-live&scope=site
  4. Gallo TF, Cormack SJ, Gabbett TJ, Lorenzen CH. Self-Reported Wellness Profiles of Professional Australian Football Players During the Competition Phase of the Season. Journal of strength and conditioning research [Internet]. 2017 Feb [cited 2022 May 24];31(2):495–502. Available from: https://search.ebscohost.com/login.aspx?direct=true&db=mdc&AN=27243912&site=eds-live&scope=site

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PLP Livechats Cover YouTube ThumbnailCategoriesBlog Elite Lifestyle Players PLP Podcast Training Program

Is Jaspa Fletcher the Next Big Thing?

There’s no doubt that Jaspa Fletcher is one of the most promising young Australian rules football players in this year’s draft. The 18-year-old has a natural talent for the sport and is looking to take the next step in his career with the 2022 AFL Draft looming on the horizon.

Showing that the apple certainly did not fall far from the tree, Fletcher is a second-generation player, being the son of Adrian Fletcher, who played 231 games for the likes of Brisbane, Geelong, Fremantle, and St Kilda. The young balanced midfielder showed off his skills in the recent NAB AFL Under-18 Championships where his Allies team finished with a 1-3 record during the carnival.

Fletcher was particularly spectacular in the Allies’ win over Western Australia at the Thebarton Oval. Showing his readiness for the next level, the talented youngster racked up 26 disposals, four tackles, and six clearances in a best-on-ground performance. He also showed uncanny leadership qualities, often being one of the first to put his hand up for a smother.

While he may not be the biggest player on the ground, Fletcher’s athleticism and determination more than make up for it. He has an impressive vertical jump and is extremely quick over short distances. His speed and agility make him hard to contain when he’s on the attack and he’s also very good at finding space in congestion.

Fletcher is set to be one of the most sought-after players in this year’s draft and it will be interesting to see where he ends up. Experts peg Fletcher to be in the 20-25 range when it comes to the final order of the draft, but with his impressive skillset and bloodline, it wouldn’t be surprising to see him snapped up sooner than that. Off the field, Fletcher has a cool demeanor and is very popular amongst his teammates, who he considers to be like family. 

“In my eyes, the best thing about the game of football is developing those close relationships with your teammates which creates that fun element of footy but also pushes you to become better. Always a great feeling running out and playing for them on gameday,” said Fletcher.

The pandemic was a crucial period for Fletcher as he took the time to stay active and work on his game. He says the documentary “The Last Dance” resonated with him and Michael Jordan’s commitment to becoming the best served as inspiration.

“I don’t have a movie off the top of my head, but the last dance with Michael Jordan had a big impact on me – especially through the quarantine period this movie was very impactful because it showed me how much time and effort goes into mastering the skills in the sport. With it being lockdown also, it inspired me to keep working hard at training so when games were to resume I knew I was ready. This period was key in my development pathway,” added Fletcher.

When he’s not training or playing, Fletcher enjoys spending time with his family and friends, as well as playing golf. He also enjoys heading over to Gippsland to visit his grandparents and enjoy the water.

“Being from Victoria, my favourite destination would have to be Lakes Entrance in Gippsland. My grandparents own a beach house down there so every Christmas my close family and I stay for about 3 weeks. The weather is always great for boating and plenty of space to use the jet-ski.”

Fletcher’s focus is firmly on making the AFL, but he says he’ll continue to enjoy his life away from the game regardless of what happens.

“I’ll just keep living life to the fullest, taking each day as it comes and see(ing) what happens. If I don’t end up playing AFL then that’s fine, I know I gave it everything I had.”

There’s no doubt that Jaspa Fletcher has what it takes to be a star at the AFL level and he will no doubt be one of the most exciting players to watch in the years to come. If he can continue to develop his game and reach his potential, there’s no reason why he can’t be one of the best players in the league. Only time will tell if Jaspa Fletcher is the next big thing, but he’s certainly off to a good start.

If you’re an AFL player who wants to take your game to the next level, be sure to check out Prepare Like A Pro. You can find more information on our services page via our website or follow us on social media.

 

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3 Benefits for having a coach to individualise your programCategoriesBlog Elite Lifestyle Get Better Plan Training Program

3 Benefits of Having a Coach to Individualise Your Program | Prepare Like a Pro

When it comes to working out, many people think that they can do it on their own. This may be true for some people, but for the majority of us, having a personal coach—whether it’s for AFL conditioning, strength training, or anything in between—can be extremely beneficial. A personal coach can help you individualise your program and achieve your performance goals much faster than if you were working out on your own. In this blog post, we will discuss three benefits of having a coach!

What is Individualized Training?

Individualized training is a type of training that is specifically designed for an individual. (Alejo, n.d.) This type of training takes into account the individual’s goals, abilities, and weaknesses. Individualized training is different from group training because it is tailored to the needs of the individual rather than the needs of the group.

For example, an AFLW strength and conditioning coach might hone in on a particular player’s athleticism and work with her one-on-one to help her improve her game. This type of individualized training is much more effective than generic group training because it is specifically designed for the individual’s needs. Another example is AFL/AFLW fitness coaching, which focuses on helping an athlete improve their fitness and physical conditioning. This type of training is also tailored to the individual’s needs and can be much more effective than generic group training.

Benefits of Individualized Training

There are many benefits of individualized training, but we will discuss three of the most important ones. (Performance, n.d.)

1) Proper Education

Training for athletes has evolved over the years. No longer is the trial and error method of the past considered sufficient. Now, there is a greater emphasis on having a scientific approach to physical preparation that takes into account the unique needs of each athlete. This approach has many benefits, one of which is effective education. By tailoring training programs to the individual, coaches can ensure that athletes are receiving instruction that is relevant to their sport and their level of ability.

This allows them to avoid wasting time on drills that are either too easy or too difficult, and it also maximizes the athlete’s chances of success by ensuring that they are receiving targeted instruction. As a result, proper education is one of the many benefits of individualized training for athletes.

2) Confidence Boost

Being an athlete is not just about having the physical skill to perform well. It is also about having the mental strength and fortitude to push through difficult moments during a game or competition. This is where individualized training can be beneficial. When athletes receive customized instruction and attention, it can help to build their confidence.

They feel like they are able to achieve their goals because they are being supported and guided by someone who believes in their potential. This boost in confidence can be the difference between winning and losing. It can also mean the difference between enjoying the sport and giving up altogether. So, for athletes who want to take their performance to the next level, individualized training is definitely worth considering.

3) Safety and Effectiveness

When it comes to training for sports, there is no one-size-fits-all approach. Every athlete is different, and what works for one person may not be the best option for another. That’s why many experts believe that individualized training is the way to go. By tailoring a training program specifically for each athlete, coaches can help ensure both safety and effectiveness. Training programs can be customized based on an athlete’s physical abilities, goals, and schedule. This allows athletes to focus on areas that need athletic improvement while avoiding injury.

In addition, because each program is designed with the athlete’s specific needs in mind, it is more likely to produce results. Whether you’re a professional athlete or a weekend warrior, individualized training can help you take your game to the next level.

The Bottom Line

Individualized training is becoming increasingly popular in the world of sports. And it’s easy to see why. There are many benefits of individualized training, including proper education, a confidence boost, and safety and effectiveness. So if you’re looking to take your performance to the next level, consider working with a Prepare Like a Pro strength & conditioning coach who can tailor a program specifically for you. You won’t be disappointed.

If you want to learn more about an individualized coaching program, or if you’re interested in working with a coach, contact Prepare Like A Pro. We have strength and conditioning coaches in Melbourne, Adelaide, and Sydney who can help you achieve your football goals. Visit the services page today to learn more.

Bibliography

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Playertek GPS reviewCategoriesBlog Coaches Elite Lifestyle Get Better Plan High Performance Players Training Program

Platform Review: Playertek GPS

Today, we’re going to be taking a look at the Playertek GPS football tracking system. This is a platform that allows you to track your performance on the football field, as well as monitor your team’s progress in real-time. We’ll be looking at how the system works, its features, and how it can benefit players and coaches alike. So, if you’re interested in learning more about this innovative new product, read on!

What is Playertek GPS?

Playertek is a wearable GPS tracker that monitors your on-field performance and provides real-time data and analysis (Boothype, n.d.). The device attaches to your jersey and has a small display that shows your maximum speed, distance covered, number of hard efforts, and other statistics like work rate. 

Playertek also has a companion app that provides more detailed information about your performance, including live data to monitor your training load as it happens.  The app also allows you to set training goals and track your progress over time. Whether you’re a professional player looking to gain an edge on the competition, a casual player who just wants to improve your game, or a strength & conditioning coach sports scientist looking to monitor your team’s progress, Playertek is a valuable tool.

Proof of the platform’s effectiveness is its popularity among all the AFL clubs. There are a few top-tier teams that have adopted Playertek GPS as part of their training regime. It is also widely used in the English Premier League and the United States by college, high school, and even professional teams in the National Basketball Association, National Football League, and Major League Baseball.

Playertek has proven to be a crucial tool for AFL and AFLW strength & conditioning coaching staff, allowing them to monitor player fatigue, recovery, and form. It has also been used by coaches to help plan training drills specific to the way they want the team to play and track player progress. On the other hand, strength & conditioning coaches have used Playertek to monitor athletes’ progress and ensure they are meeting their training goals.

In short, there is a lot that Playertek GPS can do for players and coaches at all levels of the game. If you’re looking to take your performance to the next level or simply want to get a better understanding of your game to better prepare yourself during the pre-season.

 

 

How Does Playertek Work?

 

 

The device uses a combination of GPS and GLONASS satellite tracking to monitor your movement on the field (Playertek, n.d.). It then sends this data to the companion app via Bluetooth, which is processed and displayed in an easy-to-understand format.

One of the key features of Playertek is its ability to track player load. The system uses a proprietary algorithm to monitor players’ movements and calculate their level of load. This information is then displayed in the app, so coaches can decide when to substitute players, or adjust training programs accordingly.

Playertek is also able to provide detailed heat maps of players’ routes, as well as heart rate data. This information can be used to identify areas where players are struggling or pinpoint areas of the field where they are most effective.

Other metrics that Playertek can measure and monitor are:

  • Activity Chart (speed every 0.1 seconds)
  • 5-minute breakdown (all metrics –great for reviewing performance within a game)
  • Season workload chart (view a player’s full season)
  • Player head-to-head comparison (same or another player, different periods or sessions, metrics, and heat maps)
  • Session Workload metrics – numbers and radar chart
  • Session Intensity metrics – numbers and radar chart
  • Daily Team charts –all selected players, all metrics in bar charts, and single-click PDF reports.
  • Monthly Team charts –all selected players, all metrics in bar charts, and single-click PDF reports
  • Field Coverage (Heat Maps)
  • Milestones and achievements (Maths, n.d.)

What are the Benefits of Having Playertek?

There are many benefits that come with having Playertek GPS. First, it provides coaches with valuable information about their players’ performance. This data can be used to decide on training programs, substitutions, and game strategies.

Additionally, Playertek is an excellent tool for player development. The platform can be used to track progress and identify areas of improvement. This information is valuable for coaches and players, as it can help tailor training programs and focus on specific areas.

Playertek is also a valuable tool for monitoring player fatigue. The system’s ability to track player movements and calculate work rate levels is an important tool for preventing injuries. By knowing when players are starting to feel fatigued, coaches can make decisions about when to substitute them or adjust training programs.

Finally, Playertek GPS is a great way to improve team communication. The platform’s ability to provide detailed heat maps and player routes is an invaluable tool for identifying areas of the field where players are struggling or finding success. This information can be used to make adjustments to game plans and strategies.

The Bottom Line

Playertek GPS is a powerful platform that can be used by coaches and players at all levels to improve performance. The system’s ability to track player movements, calculate work rate levels, and provide detailed heat maps is an invaluable tool for player development and game strategy. If you’re looking to take your game to the next level, Playertek is definitely worth considering.

Another way you can take your game to the next level is through Prepare Like A Pro. Whether you need personal attention or online training, Prepare Like A Pro can help Aussie Rule Football players prepare just like the pros do. Whether it’s through Melbourne strength training, online AFL coaching, or one-on-one sessions, we can help you take your game to the next level. Contact us today to learn more! 

Works Cited

Boothype. (n.d.). Retrieved from Playertek Review: Track and analyse yourself for greater performance

Playertek. (n.d.). Retrieved from Frequently Asked Questions 

Maths, W. U. (n.d.). Retrieved from PlayerTek: Sport Analytics

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caffeine on game dayCategoriesBlog Elite Lifestyle Get Better Plan Psych/Nutrition

The best tips to use caffeine on game day! | Prepare Like a Pro

Coffee is a staple for athletes all over the world, including AFL players, whether it’s for regular footy training or a crucial AFL game day. Caffeine is a stimulant and can help you feel more energised and alert, which can be helpful before a big game. Read on as we discuss the effect of caffeine on athletes and tips on how to use it on a game day.

Caffeine for Athletes’ Performance

Caffeine is one of the most well-studied ergogenic aids (substances, equipment, or practices that help people use, produce, or recover more energy) and is known to help athletes exercise harder and longer. Caffeine stimulates the brain, making it easier to think clearly and concentrate.

Caffeine has been studied for both stamina and short-term, high-intensity exercise in over 74 research studies. Caffeine enhances performance and makes the effort appear easy, according to the vast majority of research (by about six percent).

The average boost in performance is about 12%, with greater benefits seen during endurance exercise than shorter exercise (eight to twenty minutes) and a negligible amount for sprinters. Athletes who rarely consume coffee and hence are not tolerant of its stimulating effect reap even more benefits.

Don’t assume that a caffeine boost would improve your performance because everyone reacts to caffeine differently. You may become queasy, experience “coffee stomach,” or experience caffeine jitters at a time when you are already nervous and concerned.

And so, how much coffee should an athlete consume to get that edge? 250 mg of caffeine per day is considered moderate. The amount of caffeine that improves performance in research studies ranges from 1.5 to 4 mg/lb body weight (3 to 9 mg/kg) given one hour before exercise. This equates to around 225 to 600 milligrams for a 150-pound person. It does not appear that more is better.

The majority of athletes receive their caffeine from coffee; others use caffeinated gels, Red Bull, or NoDoz tablets. Some sportsmen prefer products with specific doses because the quantity of caffeine in coffee varies so much. 

If you are unsure how much you should ingest, it’s best to consult a sports doctor or sports dietitian. They should have the most up-to-date information on what is an appropriate dosage for you as an individual.

Tips for Athletes on Drinking Coffee During Game Day

Coffee is great for a quick pick-me-up but it’s important to know how your body will react. Here are some useful tips that you can use with regard to consuming caffeine during the game day:

1) Drink Coffee an Hour or Two Before the Game

Many people swear by coffee as a pre-game energy boost, and there is some science to back up this claim. Caffeine is a powerful stimulant that can improve focus and reaction time. However, it is important to note that everyone reacts to caffeine differently. Some people may find that coffee makes them jittery or anxious, while others may feel more alert and focused. 

It is also important to remember that coffee takes about an hour to kick in, so it is best to drink it an hour or two before the game. This way, you can see how it affects you and make sure it doesn’t interfere with your performance. Ultimately, whether or not you choose to drink coffee before a game is a personal decision. But if you do decide to give it a try, make sure you do so with caution and be mindful of how it affects you.

2) Have a Small Cup (250ML) Of Black Coffee 

Coffee is a popular beverage for many people, especially in the morning. It can help to wake you up and give you a boost of energy. However, too much milk and sugar in your coffee can actually make you feel more sluggish. When you’re trying to get energized for a game, it’s best to stick to black coffee. 

The caffeine will help to give you a boost without weighing you down. In addition, black coffee is also calorie-free, so you won’t have to worry about adding any extra calories to your diet. So next time you’re gearing up for a big game, ditch the milk and sugar and reach for a small cup of black coffee instead. 

3) Avoid Drinking Coffee on an Empty Stomach

It’s no secret that coffee can give you an energy boost. That’s why many people enjoy drinking a cup of coffee first thing in the morning. However, if you drink coffee on an empty stomach, it can actually cause an upset stomach during the game. The acids in coffee can irritate the lining of your stomach, leading to cramps, nausea, and diarrhea.

If you’re feeling especially sensitive, you might even experience vomiting. So, if you’re planning on consuming coffee before a big game, be sure to eat something first. A light snack or meal will help to buffer the acids in your coffee and reduce the risk of stomach problems.

4) Add Honey to Your Coffee

If you’re feeling tired, there’s no need to reach for a can of energy drink or a cup of coffee loaded with sugar. Instead, try a small cup of coffee with one teaspoon of honey. The honey will help to boost your energy levels, and the coffee will improve your focus and alertness.

Plus, the combination of the two ingredients will taste great and give you the perfect pick-me-up when you need it most. So next time you’re feeling fatigued, reach for a cup of coffee and a spoonful of honey instead your body will thank you for it.

5) Drink Plenty of Water Throughout the Day To Stay Hydrated

The big game has finally arrived and you’re nursing a red bull, thinking to yourself that this can be the edge that will push you and your team to victory. However, what you may not realize is that coffee can actually lead to dehydration.

That’s why it’s important to drink plenty of water throughout the day, especially if you’re drinking coffee. Water helps to replenish the fluids in your body, and it’s essential for maintaining proper body function. So if you’re going to drink coffee on game day, make sure to also drink plenty of water to stay hydrated. Your body will thank you for it.

Final Thoughts

Caffeine can be a great way to improve your performance on game day. Just remember to consume it in moderation and be aware of how it affects you. And don’t forget to stay hydrated by drinking plenty of water throughout the day. With these tips in mind, you’re sure to have a successful game day! 

If you need help getting that edge over your opponents, contact the AFL strength and conditioning coaches at Prepare Like A Pro. We can help you optimize your training regimen to help you achieve your goals. Contact us today to get started!

References:

https://blog.bridgeathletic.com/caffeine-athletic-performance
https://www.active.com/articles/the-facts-about-caffeine-and-athletic-performance
https://www.healthline.com/nutrition/caffeine-and-exercise
https://www.soccertoday.com/soccer-players-the-scoop-on-caffeine/

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Harry SheezelCategoriesBlog Elite Lifestyle Players Training Program

2022 top 10 draft prospect Harry Sheezel | Prepare Like a Pro

Considered to be one of the more naturally-talented footballers in the 2022 AFL draft, Harry Sheezel is a name that will be well-known to most footy fans by the end of the season. The 18-year-old from Melbourne has already shown he has what it takes to compete at the top level, having been named in the 2022 NAB AFL Academy – Australia U18 Team that took on Collingwood’s VFL team last month.

 

Sheezel is a powerful and athletic midfielder who is capable of playing both inside and outside. He has good speed and agility and is known for his hard work and determination. Sheezel is also a very good kick, which will no doubt be a valuable asset at the next level.

Sheezel is expected to be one of the first players—a surefire 10 draft pick—taken in the 2022 AFL draft, and he will no doubt be a big part of whatever team he ends up playing for. It will be exciting to see what he can do at the highest level, and footy fans should keep an eye on this young star in the making.

He is a full-time member of the Sandringham Dragons, and has made the most of his opportunity this season. Sheezel has set his claim as a rotating midfielder and has significant upside as a player who can win matches with his own boot after scoring 14 goals in six games, including bags of four and six goals.

Sheezel’s goal-kicking ability is well-known at this point, as seen by the aforementioned NAB League statistics. The deft medium type was also a standout in his lone Vic Metro appearance against the Young Guns, where he was thrust into the AFL Academy’s midfield late in the game on a day when his team’s forwards struggled. If his 28 disposals and six goals against Tasmania were a breakthrough game, his 37 touches against Northern in Round 9 served as the ideal audition for a permanent midfielder spot.

An Inspiration to the Jewish Community

Sheezel was only 16 when he experienced playing at the senior level, suiting up for his club Ajax in Victoria’s amateurs’ tournament last year. He earned the right, having emerged from the juniors program as the clear-cut best and brightest. During his debut, he kicked four goals from full-forward against Fitzroy at Brunswick Street Oval, including one goal that he described as “pretty good”.

“I had a bit of a day out,” Sheezel said in an article on AFL.com.au. “Playing juniors with Ajax was massive my whole life and it was so much fun to play with people from the community in the senior side as well.”

It was also during that time when Sheezel began feeling an immense outpouring of support for his football journey from the Jewish community. It also helped a great deal that Ajax is based in Melbourne’s inner south-eastern suburbs and is the country’s only Jewish football club.

With Jewish representation in the AFL historically low, Sheezel figures to be a role model for aspiring Jewish footballers not just in Melbourne, but also around the country. He is an AFL player of the future that the community can rally behind and one that could potentially inspire the next generation of Jewish footballers. To date, only Todd Goldstein (North Melbourne), Ezra Poyas (Richmond and Melbourne), and Julian Kirzner (Essendon, Carlton, and North Melbourne) have made it to the big stage of the AFL.

“There haven’t been as many Jewish footballers lately to make it into the AFL, so it’s kind of special to hopefully be the first one [drafted] in a while. Everyone has been so supportive and living it with me, in a sense,” Sheezel said.

“I hope to be pretty inspiring for younger kids as well because I feel like the Jewish community is really into the sport as well, they love their footy, so hopefully I can inspire a few more kids to hopefully go down the same path. 

 

 

“Along the way you see how much it means to people in the community. I never really thought of it until I’ve started to be in the media a little bit more and everyone is all over it now. It’s pretty cool. And at school it’s kind of new for them, they don’t really know how to act and neither do I so I just embrace it.”

Shezeel currently attends Mount Scopus—one of Australia’s foremost Jewish schools. It was there where he really got to learn more about his culture and faith, something that he is extremely proud of. Being at Mount Scopus has also given Sheezel the opportunity to focus on playing for the Dragons in the NAB League.

Sheezel has already shown that he is more than capable of shouldering the responsibility that comes with being a potential AFL footballer and an inspiration to the Jewish community. With his undeniable talent and character, there is no doubt that Harry Sheezel has what it takes to be a successful AFL player. All that’s left now is for him to take that next step and fulfill his dream.

“There’s still a long way to go and a lot of important games to be played. I don’t want to look too far ahead and just focus on each game and each month at a time, because the last two years have shown us that you just have to be present and do the best you can when you play because the next week and the future aren’t guaranteed,” Sheezel said.

“But I think about the draft every second. My life is oriented around it and footy. Everything I do I try to better myself to put myself in the best position I can.”

Sheezel is also one of the ambassadors of Prepare Like A Pro, an organization that helps young footballers with difficulties improve their athleticism, by teaching them sustainable lifestyle tips with a personalized program.

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Will an Online Coaching Business Provide Passive IncomeCategoriesBlog Coaches Elite Lifestyle

Will an Online Coaching Business Provide Passive Income? | Prepare like a Pro

So you’re a strength & conditioning coach who’s tired of relying on trading time for income, you want to create a scalable income stream and looking to go online. You want to provide value, but you also want to make some passive income. One way to do that is by providing an online program. There are a few different ways you can go about this. Read on as we tackle the different ways that having an online coaching program can provide passive income allowing you to have flexibility with your schedule. 

But before we get to that, let’s first talk about what passive income is.

What is Passive Income?

Passive income is a type of income that does not require active work in order to earn money, imagine earning money while you sleep. There are a few different ways to generate passive income, but the most common creating a blog and or YouTube channel, or developing and selling products and courses. 

While there is some initial effort required to set up these passive income streams, once they are up and running they can provide a steady stream of income with relatively little ongoing work. This can be a great way to earn money without having to trade your time for dollars. 

And best of all, you can often start generating passive income with very little upfront investment. So if you’re a Melbourne strength & conditioning looking for a way to make money that doesn’t involve working long hours, consider pursuing passive income. It could be the key to financial freedom.

Now that we’ve got a handle on what passive income is, let’s take a look at why this is important for an AFL strength and conditioning coach or any coach for that matter.

Why Passive Income Streams are Crucial for Fitness Coaches

There are a few reasons why having passive income streams is important for coaches. Let’s briefly discuss what these are: 

1) They Provide a Consistent Stream of Income 

Coaches are always looking for ways to bring in new clients and grow their businesses. However, this can often be a challenge, as it requires a lot of time and effort to build up a client base. One way to ease the burden of finding new clients is to create a passive income stream. This could involve creating an online course or product that can be sold without requiring much hands-on work. Not only will this provide a consistent stream of income, but it will also free up your time to focus on coaching your existing clients. In today’s competitive market, having a passive income stream is essential for any coach who wants to be successful.

2) They Can Help Coaches Save Money

For many coaches, especially AFLW coaches, their passion is not just a job but a calling. They love working with athletes and helping them achieve their goals. However, coaching can be a very demanding profession, often leaving little time or energy for anything else. This is why having a passive income stream can be so helpful for coaches. It can provide a much-needed financial cushion, allowing coaches to save money and focus on what they love doing. There are many different ways to create a passive income stream. Whatever the method, having a passive income stream can be a valuable asset for any coach. 

3) Help Diversify Income

As a coach, it’s important to have a diversified income stream. A passive income stream can help with this. While you may not make as much money per hour with a passive income stream, it can help to even out your earnings. This is because you’re not trading your time for money, so you’re not limited by the number of hours in a day. 

Additionally, a passive income stream can help to buffer against economic downturns. If you have a diverse mix of income sources, you’re less likely to be affected by an unexpected loss of income from one source. This can help to provide financial stability and peace of mind. So if you’re looking to diversify your income while practicing AFL coaching, consider adding a passive income stream to your business mix.

Ways That Coaches  Can Generate Passive Income

Now that we’ve discussed some of the reasons why passive income streams are important for coaches, let’s take a look at some of the ways that coaches can generate passive income. 

Create an Online Course

Have you ever wanted to learn about Melbourne strength training, but couldn’t because the coaches live in a different state or country? Well, with the internet, anyone can create an online course and share their knowledge with people from all over the globe. Not only is this a great way to generate passive income, but it’s also an excellent way to build your brand and reach a wider audience.  

By creating an online course, coaches can share their wisdom on any number of topics, from sports nutrition to training techniques. And best of all, they can do it on their own time and at their own pace. So if you’re a coach who’s looking for a new way to generate income, consider creating an online course. It’s a great way to reach more people and make some passive income.

Build Your Brand on Social Media

One of the best ways for coaches to create passive income is to build their brand on social media. With a strong social media presence, coaches can reach a large audience of potential clients without incurring significant marketing expenses. 

Furthermore, by regularly sharing valuable content, coaches can establish themselves as thought leaders in their field, which can lead to increased book sales and speaking engagements. In addition, social media provides an excellent platform for coaches to sell online courses and other digital products. By leveraging the power of social media, coaches can create a steady stream of passive income that will help them to achieve their financial goals.

Start a Blog, Newsletter, or Podcast

Starting a blog, email newsletter or podcast are all excellent ways for coaches to create passive income. By sharing their knowledge and experience with their audience, coaches can build a following of loyal fans who are eager to learn more from them.  

What’s more, coaches can monetize their blog, newsletter, or podcast by selling advertising space, sponsorships or products. This passive income stream can provide a valuable source of revenue for coaches, helping them to grow their business and reach more people. So if you’re looking for ways to create passive income as a coach, be sure to start a blog, email newsletter, or podcast today. 

Final Thoughts

As you can see, there are a number of ways that coaches can generate passive income. By diversifying their income sources, coaches can protect themselves against economic downturns and achieve financial stability. So if you’re looking to add a passive income stream to your business, be sure to consider the options discussed above. 

If you’re looking for more guidance as an online AFL coach, get in touch with Prepare Like A Pro Academy. Our membership offers a range of services, including online coaching, that can help you to take you to the next level. Contact Prepare Like A Pro today to learn more.

Interested in a free 30-day trial? E-mail me and mention you read this blog post, and I will hook you up. 

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The Latest Research on Ice Bath Recovery Methods and Its Connection to FootyCategoriesBlog Elite Lifestyle Get Better Plan Training Program

The Latest Research on Ice Bath Recovery Methods and Its Connection to Footy | Prepare Like a Pro

Ice baths are a popular way for athletes to recover after a strenuous workout, but there has been some debate about whether or not they are effective. A new study has shed some light on the matter and found that ice baths do have benefits for footballers. In this blog post, we will take a look at the latest research on ice baths, what AFL strength and conditioning coaches think about it, and what footballers should do to get the most out of them.

 What is an Ice Bath?

An ice bath is when you immerse your body in a tub of cold water and ice. The frigid temperatures help to reduce inflammation and pain, and can also speed up the healing process. Many athletes use ice baths after workouts or competitions, but they can be beneficial for anyone who is dealing with an injury or sore muscles. While the idea of an ice bath may sound daunting, the key is to start slowly and gradually work your way up to colder temperatures. You should also limit your time in the tub to no more than 20 minutes, as staying in for too long can actually lead to further inflammation. With a little preparation, an ice bath can be a powerful tool for managing pain and promoting healing. Strength and conditioning coaches across Australia endorse this recovery method and use it regularly with their athletes.

What is the Theory That Supports the Ice Bath Recovery Method?

The reasoning behind ice baths is that high-intensity exercise creates microtrauma or microscopic tears in the muscle fibers. This microscopic muscle injury is really a purpose of exercise because it promotes muscle cell activity, which aids in muscle healing and strengthening (muscle hypertrophy). However, it has been linked to DOMS (delayed onset muscular discomfort and soreness), which occurs 24 to 72 hours after exercise.

It is thought that the ice bath would:

  • Constrict blood vessels and drain waste items out of the damaged tissues, such as lactic acid.
  • Slow down physiological processes by lowering metabolic activity.
  • Swelling and tissue disintegration are reduced.

The enhanced blood flow from rewarming is thought to speed up circulation and, as a result, accelerate the healing process.

 What Does Research Say About This Particular Recovery Method?

The majority of research on the effects of ice baths and cold water immersion on exercise recovery and muscular soreness has come up with ambiguous or inconsistent results. Read on to find out what studies have come up with so far:

  • According to studies, icing muscles after a high-intensity workout reduces inflammation, slows muscle fiber growth, and delays muscle regeneration. This would be especially bad for athletes who are striving to bulk up their muscles.
  • When compared to rest or no intervention, a Cochrane review of 17 studies found some evidence that cold-water immersion reduced delayed onset muscle soreness. There was insufficient evidence to say if it helped deal with tiredness or recovery. Running studies revealed the most benefits. All of the studies were of poor quality, with no threshold for adverse effects and no active follow-up with participants.
  • An analysis of 13 research found a modest indication that contrast water therapy was better than passive recovery or rest at minimizing exercise-induced muscle soreness recovery, but the difference was minor. Contrast water treatment, cold water immersion, active recovery, compression, and stretching had little effect on muscular discomfort.

What are the Best Recovery Methods for AFL Players?

Now that we know a little bit more about the theory and research around ice baths, what other recovery options should AFL players consider for the best recovery from their workouts? The following methods have been shown to be most beneficial for muscle soreness and inflammation. These methods have been utilized by strength and conditioning coaches in Melbourne for their athletes. Check them out:

1) The RICE Method 

RICE is commonly used during the acute injury phase, it’s an acronym in the world of sports medicine. It stands for rest, ice, compression, and elevation. The RICE method is often recommended as a means of treating acute injuries, such as muscle strains or ankle sprains. The theory behind the RICE method is that it will help to reduce swelling and pain while promoting healing. However, there is limited evidence to support the effectiveness of this approach. Some studies have shown that ice may actually delay healing, and elevation has not been shown to have any significant impact on recovery. Despite the lack of scientific evidence, the RICE method remains a popular option for athletes seeking to recover from an injury.

2) Active Recovery

As an AFL athlete or strength and conditioning coach knows, the key to maintaining peak performance is to allow your body adequate time to recover from strenuous activity. Too much exercise without enough rest can lead to fatigue, injury, and a decrease in overall performance. While complete rest is important, recent research has shown that active recovery – low-intensity exercise performed during the recovery period – can actually speed up the recovery process. Active recovery helps to increase blood flow to the muscles, which helps to remove waste products and deliver fresh oxygen and nutrients. In addition, active recovery helps to reduce muscle soreness and improve range of motion. As a result, active recovery can be an effective means of helping athletes recover from strenuous exercise and preventing injuries. 

3) Stretching

No matter how fit you are, athletes will always suffer from some form of muscle soreness, especially after a strenuous workout or competition. While there’s no surefire way to prevent this type of discomfort, stretching can help to loosen tight muscles and promote blood flow, which can speed up the healing process. Additionally, stretching can improve your range of motion, helping you to avoid injuries in the future. For these reasons, it’s important to make stretching part of your post-workout routine. If you’re not sure where to start, there are plenty of resources available online or you can ask a strength and conditioning coach at Prepare Like A Pro to help you get started on the right foot. So don’t forget to stretch – your body will thank you for it! 

4) Yoga

Yoga has been shown to be an effective means of helping athletes recover from injuries. Studies have shown that yoga can help to improve range of motion, flexibility, and strength. In addition, yoga can also help to reduce pain and inflammation. As a result, it is not surprising that many athletes are turning to yoga as a way to speed up their recovery. While there are many different styles of yoga, all of them can be helpful for injury prevention and recovery. For example, Hatha yoga focuses on slow, gentle movements, while Ashtanga yoga is more fast-paced and intense. However, the most important thing is to find a style that works for you and that you enjoy. By incorporating yoga into your training routine, you can help to improve your overall performance and reduce the risk of injury.

Check out our recovery playlist for some how-to videos:

Conclusion

So there you have it – four different methods that can help you to recover from a strenuous workout or competition. Of course, this is not an exhaustive list, and there are many other options available. But these are a great place to start if you’re looking for ways to speed up your recovery. And remember, the most important thing is to listen to your body and tailor your recovery methods to fit your individual needs. So experiment with different methods and find what works best for you.

If you need proper guidance or instructions on how to prepare yourself for the rigors of playing AFL, get in touch with Prepare Like A Pro. We can help you to create a personalized training program that will help you to reach your peak performance.

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How to Train Like an AFL Speed Forwarder DefenderCategoriesBlog Elite Lifestyle Players Training Program

How to Train Like an AFL Speed Forwarder & Defender

An AFL speed forwarder and defender train by doing a variety of exercises that help them improve their speed and agility. One of the most important things for these players is to be able to change direction quickly. This allows them to get around opponents and make tackles which are key performance indicators for speed forwards and defenders. In this blog post, we will discuss how AFL speed forwards & defenders train and look at the exercises that these players do to improve their performance on the field.

What is an AFL Speed Forward?

An AFL speed forward is a player whose primary role on the field is to create space and get down the pitch quickly. This can be done through a variety of different techniques, from using quick cuts and changes of pace to making big, hard-cutting runs. Whatever their method, effective speed forwards are key players in any successful AFL team because they help to open up passing lanes and break down defensive formations.

Due to the demanding nature of their role, speed forwards requires tremendous levels of athleticism and endurance in order to perform at the highest level for an entire game or match. And because the speed forward position requires such a high degree of skill, many teams will seek out young players with a natural flair for moving quickly across the field and making snap decisions in order to cultivate them into top-level athletes. 

What is an AFL Speed Defender?

 

An AFL speed defender is a type of player who excels at intercepting and defusing the opposition’s forward thrusts. Typically, these players are top athletes with superior speed, agility, and coordination. They are experts at reading the play and positioning themselves to cut off offensive drives, catch passes, steal the ball, and disrupt offensive sets.

Because they have such an important role on the field, AFL speed defenders often work closely with their team’s coach to strategize about how to deal with different types of offensive attacks. At the highest levels of competition, AFL speed defenders have to be fast learners and highly adaptable in order to keep up with the ever-changing movements of their opponents. Whether it’s testing new defensive formations or refining their skillset through drills and training sessions, these players never stop working to become better at what they do.

How Do AFL Speed Forwarder & Defender Train?

So how do these players train? For starters, both speed forwards and defenders need to have a base level of fitness to perform at the highest level. This means that they need to be able to run long distances and sprint without tiring. What kind of AFL fitness training should these players be doing?

One of the most important things for speed forwards and defenders is to be able to change direction quickly. This can be done through a variety of different exercises, such as sprints, agility drills, and plyometric exercises. These exercises help to improve the player’s coordination and balance, which are essential for changing direction quickly on the field. 

Plyometric exercises are a type of exercise that helps to improve explosive power. These exercises are often used by athletes who need to generate a lot of force in a short period of time, such as sprinters and jumpers. Some examples of plyometric exercises include box jumps, medicine ball throws, and jump squats. These exercises help to improve the player’s ability to generate force quickly, which is essential for sprinting and making quick changes of direction. 

In addition to plyometric exercises, speed forwards and defenders also need to do a lot of sprint work. This helps them to develop the endurance and leg strength necessary for running long distances at high speeds. Sprinting also helps to improve the player’s coordination and balance. 

Speed forwards and defenders also need to have a strong upper body. This helps them to be able to shrug off tackles, maintain their balance when being pushed around, and generate more force when tackling or jumping. Upper body strength can be developed through a variety of different AFL strength & conditioning exercises, such as weightlifting, push-ups, and pull-ups. 

Finally, speed forwards and defenders need to have good mental toughness. This helps them to deal with the challenges of playing such a demanding position. They need to be able to maintain their focus for long periods of time and make quick decisions under pressure. Many players find that meditation and visualization techniques help them to develop the mental toughness necessary for success on the field.

By following a proper training regimen that impacts the necessary AFL fitness components, speed forwards and defenders can become some of the most dangerous players on the field. They possess a unique combination of speed, agility, strength, and mental toughness that allows them to take over games and make plays that other players simply cannot. If you’re looking to take your game to the next level, then emulating the training regimen of an AFL speed forward or defender is a great place to start. 

Watch our presentation on how a developing speed forward and defender should train to maximise performance: 

Want to take your game to the next level? Then You Must Prepare Like a Pro

Contact us to get started on your journey to becoming an AFL speed forward and defender. Our expert coaches will help you every step of the way with tailored programs and drills that will improve your athleticism and confidence. Whether you are a beginner or an experienced player, we can help you take your game to the next level.

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Sports Psychology for High PerformanceCategoriesBlog Elite Lifestyle Psych/Nutrition Training Program

​​Sports Psychology for High Performance

Do you ever wonder how the top athletes in the world seem to always be at the top of their game? It’s not just natural talent – a large part of their success comes from psychological factors. Sports psychology is the study of how our minds influence our physical performance. In this blog post, we will discuss some of the key concepts in sports psychology and how they can be used to improve your own performance!

What Is Sports Psychology and How Can It Help Athletes Achieve Success?

Sports psychology is a branch of psychology that studies the mental and emotional factors that influence performance in sports. It can be used to help athletes overcome obstacles, such as performance anxiety or a fear of failure. Sports psychologists may also work with coaches to help them better understand their players and develop strategies for maximizing their potential. 

In addition, sports psychologists can provide guidance on nutrition and sleep habits, which are essential for optimal performance. By understanding the mental and emotional factors that affect an athlete’s performance, sports psychologists can help athletes achieve success both on and off the field.

The Benefits of Sports Psychology for Athletes

Sports psychology is a relatively new field that is only now beginning to be fully understood and appreciated by the general public. However, athletes have long been aware of the importance of mental preparation and focus in achieving peak performance. In recent years, sports psychologists have begun to work more closely with athletes to help them overcome psychological barriers and reach their full potential. Here are some benefits that athletes can reap from sports psychology:

Joe Rogan on the importance of sports psychology:

1) Improved Focus and Concentration

It’s no secret that athletes are some of the most focused and dedicated people in the world. After all, their success depends on their ability to maintain their focus and concentration amidst the pressure of competition. However, what is less well-known is that athletes can actually experience improved focus and concentration thanks to sports psychology. By working with a sports psychologist, athletes can learn techniques for managing stress and anxiety, improving their mental game, and remaining focused during competition. As a result, they are better able to utilize their full potential and achieve peak performance. Whether it’s hitting a game-winning shot or crossing the finish line first, athletes who utilize sports psychology often find themselves rising to the occasion when it matters most.

2) Increased Motivation

Athletes are also some of the most motivated people in the world. They are constantly striving to improve their performance and reach new levels of success. However, motivation can sometimes be difficult to maintain, especially when an athlete is dealing with disappointment or setbacks. Sports psychology can help athletes keep their motivation high by teaching them how to set goals, stay positive, and find inspiration in their failures. By working with a sports psychologist, athletes can learn how to maintain their motivation throughout the ups and downs of their careers.

3) Enhanced Performance

Anyone who has ever played a sport knows that there is more to winning than just physical ability. The psychological effects of competition can be just as important as the physical ones. This is where sports psychology comes in. Sports psychologists help athletes to improve their performance by teaching them how to control their thoughts and emotions. They also help athletes to develop mental toughness and to handle pressure. As a result, athletes who work with sports psychologists often find that they are able to take their game to the next level. In addition, sports psychologists can also help athletes to recover from injuries and to cope with disappointment. For many athletes, working with a sports psychologist is an essential part of achieving success.

4) Develop Communication Skills and Cohesion

One of the most important things that athletes can learn from sports psychology is how to communicate effectively. In order to be successful, athletes need to be able to communicate with their teammates and coaches. This means being able to share information and give and receive feedback. Sports psychology can help athletes to develop the communication skills that they need to be successful. In addition, sports psychology can also help to develop cohesion among teammates. By working together, athletes can develop a strong sense of team spirit and camaraderie. This can lead to better performance on the field or court. 

5) Instill a Healthy Belief System

We all have a certain belief system that dictates how we think and act. This belief system is usually based on our previous experiences, and it can have a big impact on our performance in sports. If we believe that we’re not good enough or that we’re going to fail, then it’s very likely that we’ll underperform. On the other hand, if we have a healthy belief system, then we’re more likely to succeed. Sports psychology can help instill a healthy belief system by identifying irrational thoughts and helping us to replace them with more positive ones. In addition, sports psychologists can also help us to develop mental toughness and resilience, which are essential for success in athletics. By understanding and utilizing sports psychology, we can give ourselves a much better chance of achieving our goals.

Ted talk on sports psychology: 

How To Use Sports Psychology Techniques To Improve Your Performance

Whether you’re a professional athlete or just a weekend warrior, sports psychology can help you improve your performance. By learning to control your thoughts and emotions, you can gain a mental edge over your opponents. Here are some techniques that can help you tap into your inner athlete:

  1. Visualization: picturing yourself succeeding can help increase your confidence and improve your performance.
  2. Goal setting: setting specific, achievable goals will help you stay motivated and focused.
  3. Self-talk: positive self-talk can increase your confidence and help you overcome negative thoughts.
  4. Relaxation: learning how to relax both mentally and physically can help reduce stress and improve your focus.

By using these techniques, you can develop the mental toughness needed to perform at your best. So get out there and start achieving your goals!

Listen to our interview with Collingwood football clubs sport psychologist Jacqui Louder:

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