PLP Podcast Archives - Prepare Like a Pro

Episode 97 – Senior Football Players Guide to Injury Prevention & Fitness

Senior Football Players: Injury Prevention & Fitness Guide

Senior Football Injury PreventionFootball is a sport that transcends age, bringing joy and camaraderie to players of all generations. For senior athletes, however, it’s vital to approach the game with strategic care. This guide offers indispensable insights and exercises tailored to mature players, ensuring they stay on the field, injury-free and at their peak performance. Senior Football Injury PreventionSenior Football Injury Prevention

Highlights of the episode:

Timing your run
Be as lean as possible
Look after your general health
Pilates and yoga
Have an individual strength program focused on resilience
Listen to your body

The Importance of Timing and Adaptation

In the world of senior football, timing is everything. Especially if you’ve had a hiatus from the game, reacquainting yourself with the demands of directional changes, jumps, and contests is paramount. This section unveils the secrets to pacing your runs and gradually adapting to the rigors of the game.

Building Resilience: Your Gym Program

Ditch the heavyweights and powerlifting routines. A well-rounded gym program focuses on diverse planes of motion and incorporates single-leg and single-arm exercises. Discover how this targeted approach in the gym can make all the difference in your game.

Trim Down for Agility and Joint Health

Maintaining a lean physique isn’t about aesthetics; it’s about protecting your joints. Carrying excess weight adds stress to vulnerable areas, increasing the risk of injuries. Learn how shedding body fat and cultivating lean muscle mass can be a game-changer for senior players.

Nourish Your Body for Optimal Performance

General health is the cornerstone of any athlete’s success. Explore the importance of consistent sleep patterns and a nutrient-dense diet. From seasonal, farmer’s market finds to high-quality ingredients, discover how to fuel your body for peak performance.

Low-Impact, High-Gain: Restorative Movements

Integrate low-impact, restorative exercises like clinical Pilates and ayenga yoga into your routine. These movements enhance stability, balance, and range of motion while being gentle on your joints. Uncover why these modalities become invaluable as athletes age.

Targeted Strength: Addressing Previous Injuries

Past injuries can be your body’s weak links. This section guides you on building strength in areas prone to recurring issues. From Achilles tendinopathy to patellar troubles, learn how to fortify your body against potential setbacks.

Listening to Your Body: Maturity as an Asset

Maturity is your greatest ally in the game. Learn to heed your body’s signals and intuition. Recognize the signs of impending strain and adjust your routine accordingly. This section empowers you to make informed decisions for a long, fulfilling football career.

In summary, this comprehensive guide equips senior football players with the knowledge and strategies they need to thrive on the field. From precise timing to targeted gym routines and mindful nutrition, every aspect is addressed. By prioritizing injury prevention and fitness, senior athletes can continue enjoying the beautiful game for years to come.

Listen: iTunes | Spotify

10/01/202310/02/2023 Jack McLean

#272 – How to thrive in High-Pressure Environments

Introduction

In the competitive world of sports, challenges are inevitable. Athletes often face uncertainty about job security, performance, and future prospects. Embracing a Growth Mindset in Sports is crucial during these moments. It encourages athletes to see setbacks as opportunities for improvement. Growth Mindset Sports Challenges.

In this episode of Prepare Like a Pro, we delve into high-pressure environments and peak performance with expert Cameron Ferguson. As the Head of Performance at Gold Coast Titans, Cameron brings a wealth of experience.

Join us to uncover the secrets of thriving under pressure. Whether you’re an athlete, professional, or seeking to excel in tough situations, this episode offers valuable insights.

Cameron takes us behind the scenes of professional sports, where split-second decisions matter, and excellence is non-stop. Discover the strategies and mindset shifts that empower athletes to perform their best when it counts.

Through anecdotes and examples, we explore the psychology of high-pressure scenarios and effective stress management. Cameron shares training techniques and mental exercises used by elite athletes to stay focused, even in high-stakes situations. Growth Mindset Sports Challenges.

Highlights from the episode:

Tips to thrive under pressure and how they apply to both sports and everyday life
His favorite coaching tips and resources
Mindset technique that empowers athletes to stay focused and composed
His advice for coaches leading a high-performance department
How he educates athletes to have a high-performance mindset

Understanding Growth Mindset

The concept of a growth mindset, popularized by psychologist Carol Dweck, revolves around the belief that abilities and intelligence can be developed through dedication and hard work. In the context of sports, this means that talent and skill are not fixed attributes but can be honed and refined over time. Athletes with a growth mindset are more likely to persist through adversity, take risks, and ultimately achieve higher levels of performance.

Embracing Adversity as an Opportunity

Challenges in sports can take various forms – a string of defeats, a career-altering injury, or fierce competition for a spot on the team. Instead of viewing these hurdles as roadblocks, athletes with a growth mindset perceive them as stepping stones to success. They approach setbacks with a sense of determination, seeking to identify areas for improvement and strategies for overcoming obstacles.

Developing a System-Based Approach

A critical aspect of fostering a growth mindset in sports involves implementing a system-based approach. This entails creating a support network within the team or department where individuals can lean on each other for guidance and encouragement. Coaches, strength trainers, and peers collectively contribute to the athlete’s development, ensuring a holistic and well-rounded approach to overcoming challenges.

Balancing Accountability and Support

While it’s crucial to challenge athletes to reach their full potential, it’s equally important to provide unwavering support. This delicate balance ensures that athletes feel empowered to tackle challenges head-on, knowing that they have a reliable support system behind them. Constructive feedback, clear benchmarks, and personalized development plans all play a role in this dynamic equilibrium.

Cultivating Resilience and Mental Toughness

In the face of adversity, mental fortitude is often the differentiating factor between success and stagnation. Athletes with a growth mindset understand that resilience is a skill that can be honed through practice and experience. They adopt techniques such as visualization, mindfulness, and positive self-talk to navigate challenges with composure and determination.

Conclusion

In the competitive world of sports, a growth mindset is not just an asset – it’s a game-changer. By viewing challenges as opportunities for growth and learning, athletes unlock their full potential. Embracing a system-based approach, finding the balance between accountability and support, and cultivating mental resilience are all essential components of this transformative mindset. As athletes adopt and integrate these strategies into their training and competition routines, they pave the way for not only overcoming challenges but thriving in the face of them. Remember, it’s not about avoiding setbacks, but about turning them into stepping stones towards greatness. So, embrace the growth mindset, and watch how it revolutionizes your journey in sports.

People Mentioned:

Des Hasler
Andrew Weller
Kieran Foran

Listen: iTunes | Spotify

09/26/202309/27/2023 Jack McLean

PLP Podcast Weekly Updates

Episode 96 – Community Football Fitness Off Season Tips with Coach Jack McLean

Taking a Breather: The Importance of Rest and Recovery

After a grand final win, it’s advised to take at least two weeks off without any structured training, allowing for physical and mental recovery. This period of rest is crucial for repairing muscle tissue, replenishing energy stores, and rejuvenating the mind. It sets the foundation for a successful off-season training plan. Now, let’s delve into the Post-Grand Final Training Guide.

Remember, it’s important to maintain a balance between rest and gradual re-integration of training activities. The Post-Grand Final Training Guide will provide you with a step-by-step approach to ensure you make the most of this critical recovery phase.

Highlights of the episode:

At what age should kids start lifting weight
How should training change for ages 13 to 16
Key tips if your child is ready to start weight training
Lifting guidelines for ages 13 to 16
Myths in strength training
Benefit of plyometrics

Gradual Reintroduction: Building Momentum

As you transition back into training, focus on two runs and two total body gym sessions per week for the next two weeks. This gradual approach helps prevent overexertion and reduces the risk of injury. Start with lighter weights and shorter runs, gradually increasing intensity and duration. By the end of this period, you should be ready to ramp up the intensity.

Targeted Workouts: Maximizing Efficiency

Emphasize total body workouts to target key movement patterns and muscle groups, rather than isolating lower and upper body sessions. This approach not only saves time but also ensures balanced strength and flexibility. Incorporate compound exercises like squats, deadlifts, and bench presses. Don’t forget to include core-strengthening exercises for stability and injury prevention.

Customizing Your Training: Setting Priorities

In the following 6-8 weeks, tailor your training based on your primary goal. If you’re aiming for improved endurance on the field, prioritize runs of varying distances and intensities. For those seeking strength and power, focus on weight sessions with progressive overload. Periodize your workouts to steadily increase the challenge and monitor your progress.

Skill Maintenance: Keeping Your Edge

Incorporate football drills into field sessions to maintain skills developed during the season. This ensures that your technical proficiency doesn’t erode during the off-season. Start preparing for the 2K time trial about four weeks before the pre-season begins. Keep up kicking loads, agility work, and high-intensity running throughout this period. This targeted approach hones your performance for the upcoming season.

Goal Setting: Mapping Your Path to Success

Set specific goals for conditioning, strength, and football skills for the upcoming season. Make them SMART (Specific, Measurable, Achievable, Relevant, Time-bound) to provide clear direction and motivation. Whether it’s improving sprint times, increasing the weight lifted, or refining passing accuracy, having concrete objectives will guide your training and keep you on track toward peak performance.

Conclusion: Building Towards Triumph

Incorporating these strategies into your post-grand final training plan will not only ensure a seamless transition into the off-season but also set the stage for a successful upcoming season. Remember, rest and recovery are just as crucial as intense workouts. By targeting key muscle groups and movement patterns, customizing your training, and maintaining essential skills, you’ll be well-prepared to dominate the field when the new season arrives. Start today, and let your journey toward triumph begin!

Listen: iTunes | Spotify

09/24/202309/25/2023 Jack McLean

Coaches High Performance PLP Podcast

#270 – Elevating Performance: The Key Pillars of World-Class Training

Unlocking Success in Super Rugby: Strategies for Peak Performance

In the highly competitive world of Super Rugby, success hinges on the quality of individuals within a team. Recruiting highly competent players is the cornerstone of building a world-class environment. These athletes bring not only skill but also a passion for the game, a drive for excellence, and a commitment to continuous improvement. When it comes to devising effective Super Rugby performance strategies, it is imperative to recognize that the collective efforts of a well-coordinated team can elevate performance to extraordinary heights. Crafting and implementing tailored Super Rugby performance strategies tailored to the strengths and potential areas of improvement of each player is instrumental in achieving consistent success on the field.

Highlights from the episode:

Key pillars to create a high-performance environment
Key areas team field sport athletes should focus on
How to propel athletes to push their physical boundaries and achieve extraordinary feats
Significance of tailoring training regimes to individual athletes’ strengths, weaknesses, and goals
Effective recovery strategies that enable athletes to bounce back stronger and minimize the risk of injuries

Understanding the Physical Demands

For field team sport athletes, understanding and meeting the physical demands of the game is paramount. This goes beyond individual skills; it involves aligning every player’s capabilities with the coach’s overall strategy. It’s about creating a seamless synergy between talent and tactical execution on the field.

Striving for a Unified Culture of Accountability

In any high-performance setting, a common language and culture of accountability are crucial. This extends to all staff members, including the medical teams supporting the athletes. When everyone shares the same commitment to excellence and takes ownership of their role, it sets the stage for peak performance.

Balancing Consistency with Adaptability

Achieving a balance between consistency and adaptability in training methodologies is an art in itself. In the context of rugby, this means adopting a technical model that seamlessly integrates speed and conditioning work. It’s about providing a framework that allows players to refine their skills while staying agile and responsive on the field.

Progressive Overload and Wellness Monitoring

Especially in a compressed preseason schedule like Super Rugby, strategic planning is paramount. Progressive overload, a principle in strength and conditioning, ensures that athletes are continually challenged to grow stronger and faster. Pairing this with a robust wellness monitoring system allows for precise adjustments to training loads, minimizing the risk of injuries.

By prioritizing the recruitment of exceptional talent, aligning physical training with strategic gameplay, fostering a culture of accountability, and implementing cutting-edge training techniques, teams can elevate their performance in Super Rugby. With the right blend of consistency and adaptability, along with a focus on player well-being, success in this demanding sport becomes not just a goal, but an achievable reality. Elevate your game and aim for greatness in Super Rugby!

Listen: iTunes | Spotify

09/20/202309/20/2023 Jack McLean

PLP Podcast Weekly Updates

Episode 95 – Kid Friendly Strength Top Tips for Youth Weight Training

Effective Youth Weight Training Tips: Building Strength Safely

Youth Weight Training Tips: When it comes to youth weight training, safety and effectiveness should be the top priorities. Engaging in the right exercises and routines can help young athletes build strength, coordination, and confidence. In this guide, we’ll explore key tips and techniques to ensure that your child’s weight training experience is both beneficial and secure.

Highlights of the episode:

At what age should kids start lifting weight
How should training change for ages 13 to 16
Key tips if your child is ready to start weight training
Lifting guidelines for ages 13 to 16
Myths in strength training
Benefit of plyometrics

Understanding the Basics of Youth Weight Training

Before diving into any training regimen, it’s crucial to establish a solid foundation. For young athletes, this means starting with exercises that primarily use their own body weight. Moves like push-ups, squats, planks, and hollow holds are excellent choices. They promote functional strength and help develop proper form.

The Role of Gymnastics in Youth Strength Development

Gymnastics can be an invaluable tool in a child’s journey towards strength and coordination. Starting as early as age three, gymnastics classes instill fundamental skills such as balance, flexibility, and body control. These attributes are transferable to various sports and physical activities, giving kids a well-rounded athletic advantage.

Making Workouts Enjoyable for Kids

Between the ages of 7 and 13, it’s essential to keep training fun and engaging. Avoid overly structured programs and instead focus on exposure to a variety of exercises. Encourage participation in kid-friendly gyms and activities, incorporating squats, push-ups, and even light dumbbell work. The goal is to build confidence and lay a strong fitness foundation.

Tailoring Training to Specific Sports

As children progress into their teenage years, considering the type of sport they participate in becomes crucial. Different sports demand specific types of strength and coordination. For contact sports like football or rugby, focusing on core stability and muscle mass can provide valuable protection. Understanding the unique needs of your child’s sport will guide their training regimen.

Designing an Effective Resistance Program for Teens

For ages 13 and up, a structured resistance program can yield significant benefits. Aim for 2-3 total body sessions per week, each lasting no more than 40 minutes. Emphasize proper technique, control, and tempo over heavy lifting and speed. This approach ensures high-quality movement and minimizes the risk of overexertion or injury.

Debunking Common Myths in Youth Strength Training

Misconceptions surrounding youth weight training can deter parents and coaches from implementing effective programs. One such myth is that strength training reduces flexibility. In reality, when done correctly, it can enhance mobility and range of motion. Additionally, concerns about growth plate damage are largely unfounded, as structured resistance training is safer than high-intensity sports.

Leveraging Plyometrics and Unilateral Training

Introducing elements like plyometrics and unilateral exercises can further enhance a young athlete’s strength and coordination. Plyometric movements, like jumping exercises, can improve explosive power and agility. Prioritizing single-leg and single-arm exercises builds balanced strength and stability, addressing potential weaknesses often overlooked in double-limb movements.

Maximizing the Plasticity of Youth Athletes

Children and teenagers possess a remarkable ability to adapt and learn. This “plasticity” means they can absorb new skills and techniques quickly. Strength and conditioning coaches should leverage this by gradually progressing the complexity of movements, rather than solely focusing on increasing weight or speed.

Incorporating these effective youth weight training tips into your child’s fitness routine can set them on a path to long-term athletic success. Remember, safety and proper form should always be at the forefront. With the right guidance and approach, young athletes can develop strength, coordination, and confidence that will benefit them throughout their lives. Start implementing these strategies today for a stronger, healthier future.

Listen: iTunes | Spotify

09/17/202309/18/2023 Jack McLean

Coaches High Performance PLP Podcast

#268 – Differences in Match Demands Between Club and National Footy Teams

Introduction: The Path to Coaching Excellence

If you’re aspiring to make a mark in the world of football coaching, understanding the keys to success is paramount. Football Coaching Success Tips will equip you with the insights and strategies needed to excel in this competitive field. As a football coach, your ability to maximize player performance and lead your team to victory hinges on a combination of knowledge, experience, and effective methods. In this comprehensive guide, we’ll delve into essential techniques and principles that can set you on the path to coaching excellence. Whether you’re just starting out or looking to enhance your existing skills, these tips will prove invaluable in honing your coaching prowess. Let’s explore the strategies that can make a real difference in your coaching journey.

In sports and athleticism, Claudio Altieri emerges as a dedicated strength and conditioning coach with a singular mission: optimizing performance while safeguarding against injuries. His driving passion lies in propelling players and athletes towards the zenith of their capabilities.

Central to this mission is the integration of a meticulously crafted, science-driven blueprint. Claudio’s approach hinges upon setting attainable objectives that resonate with reality, fostering a holistic strategy that encompasses both the physical and mental dimensions. Yet, it’s not just about the method—it’s about the art. With a deft mastery of coaching techniques, he orchestrates a symphony of guidance, refining and amplifying the potential of everyone.

Football Coaching Success Tips

This podcast delves into the multifaceted world of strength and conditioning, unraveling insights that empower both enthusiasts and practitioners on the path to greatness.

Highlights from the episode:

Tips and advice for coaches looking to work around the world
The key differences between managing a club pro team compared to a national team
The importance of training camps at an international level
Effective strategies when using tactical periodization
Common mistakes of coaches at the international level

1. Mastering the Fundamentals

Before delving into advanced tactics and strategies, every aspiring football coach must have a solid grasp of the fundamentals. This includes a deep understanding of the game’s rules, player positions, and basic techniques. Without a strong foundation, it’s challenging to effectively coach players at any level. Dedicate time to studying the game inside and out, and keep abreast of any rule changes or new developments in the sport. Attend workshops, seminars, and coaching clinics to continuously refine your knowledge. Remember, a strong foundation sets the stage for more advanced coaching techniques.

2. Tailoring Training Sessions

One size does not fit all when it comes to coaching football. Each player possesses unique strengths, weaknesses, and learning styles. Recognizing and capitalizing on these individual differences is crucial for maximizing performance. Tailor your training sessions to address the specific needs of your players. This personalized approach not only boosts individual growth but also strengthens team dynamics. Additionally, it demonstrates your commitment to the development of each player under your guidance. As a coach, your ability to adapt and customize training sessions will set you apart in the competitive world of football coaching.

3. Effective Communication

Clear and concise communication is the cornerstone of successful coaching. Whether you’re conveying strategies, providing feedback, or offering motivation, your ability to communicate effectively directly impacts your team’s performance. Develop strong interpersonal skills and seek out different communication methods to reach each player. Remember, what works for one may not work for another. Be approachable, listen actively, and encourage open dialogue. A coach who can effectively convey their message builds trust and rapport with their players, creating a positive and productive coaching environment.

4. Embracing Continuous Learning

The world of football is constantly evolving, with new techniques, technologies, and strategies emerging regularly. As a coach, it’s imperative to stay updated with the latest developments in the sport. This includes attending coaching conferences, reading industry publications, and even networking with fellow coaches. Embrace opportunities for professional development and seek out mentorship from experienced coaches. Remember, the most successful coaches are those who never stop learning and growing in their craft. By staying ahead of the curve, you’ll be better equipped to lead your team to victory.

Conclusion: Elevate Your Coaching Game

Football Coaching Success Tips equips you with the knowledge and strategies needed to thrive in the competitive world of football coaching. By mastering the fundamentals, tailoring training sessions, honing your communication skills, and embracing continuous learning, you’ll be well on your way to coaching excellence. Remember, coaching is a dynamic field, and staying adaptable and committed to growth is key. So, go forth, apply these tips, and watch as you elevate your coaching game to new heights of success. Your players and team will thank you for it.

People mentioned:

Craig Foster
Alex Calder
Adam Waterson
Dan Baker
Darren Burgess

Listen: iTunes | Spotify

09/12/202309/13/2023 Jack McLean

PLP Podcast Weekly Updates

Episode 94 – Crafting Your Professional Brand A Blueprint for Success

In today’s competitive job market, achieving Professional Success Strategies professional success requires more than just having the right qualifications. It’s about crafting a strong personal brand, building valuable relationships, and mastering the art of interviews. In this guide, we’ll delve into five key strategies that can make a significant difference in your career. Let’s explore the world of Professional Success Strategies professional success strategies.

Highlights of the episode:

Skills
Conditioning
Professionalism/Preparations
Elite performance mindset
Elite lifestyle
Leadership
Combine trials or testing
Life outside of football
Strength and Power

Importance of Relationships

Building and nurturing relationships is the cornerstone of professional success. In the workplace, it’s not just about what you know but also who you know. Strong and respectful relationships with colleagues, superiors, and peers can open doors and create opportunities that might otherwise remain closed.

When you enter a new work environment, resist the urge to rush and accelerate the relationship-building process. Instead, focus on doing it right from the beginning. Building trust and respect takes time, but it’s an investment that pays off in the long run. Colleagues who trust and respect you are more likely to collaborate effectively and support your career advancement.

LinkedIn for Resume Building

In the digital age, your online presence plays a crucial role in your professional brand. One platform that stands out for resume building and networking is LinkedIn. It serves as a searchable online resume that can be easily found by potential employers.

Your LinkedIn profile should be a polished representation of your professional self. Ensure that your profile is complete with a professional photo, detailed work experience, and endorsements from colleagues and supervisors. Highlight your achievements and skills to make a strong impression.

However, remember that your online presence extends beyond LinkedIn. Be mindful of what you like and comment on social media platforms. Potential employers often research candidates online, and engaging with inappropriate or offensive content can tarnish your professional image.

Network Building

Networking is a vital aspect of career growth. While it’s tempting to accumulate a large number of contacts, quality should always take precedence over quantity. Start by establishing strong connections with a smaller, more meaningful group of professionals. These connections can provide valuable insights, referrals, and support as your career progresses.

Negative interactions in your industry can have far-reaching consequences. Word travels quickly, and a poor reputation can hinder your ability to secure jobs or collaborations elsewhere. Strive to maintain positive relationships by consistently conducting yourself with professionalism and respect.

Interview Preparation

Interviews can be daunting, especially if you feel underqualified for a role. However, the key to success lies in practice. Even if you think you don’t stand a chance, throw your hat in the ring. The more you practice, the more comfortable you’ll become with the interview process.

Seek feedback on your interview performance, whether you make it to the interview stage or not. Constructive feedback can help you refine your approach and increase your chances of success in future interviews. Additionally, work on improving your CV to make it stand out and showcase your qualifications effectively.

Credible Online Presence

Your online presence is a powerful tool for building your professional brand. It’s essential to maintain a credible and respectable image online. Avoid posting anything that could tarnish your reputation or offend potential employers or colleagues.

Focus on adding value through your online interactions. Share your experiences and insights in a respectful and professional manner. Be cautious when sharing opinions that aren’t backed by research, as you may be challenged by those with more expertise.

In conclusion, achieving professional success requires a multi-faceted approach. Building strong relationships, optimizing your LinkedIn profile, networking effectively, preparing for interviews, and maintaining a credible online presence are all essential elements. By mastering these strategies, you can pave the way for a successful and fulfilling career.

Listen: iTunes | Spotify

09/11/202309/11/2023 Jack McLean

Business Coaches High Performance PLP Podcast

#266 – Research-driven strategies for mitigating hamstring injuries and returning athletes safely to their sport

Mitigating Hamstring Injuries: Tips to Keep You in the Game

Hamstring injuries can be a major setback for athletes and active individuals alike. Whether you’re a seasoned athlete or someone who enjoys a casual jog in the park, the risk of hamstring injuries is ever-present. In this comprehensive guide, we’ll delve into expert advice on mitigating hamstring injuries, offering valuable tips and exercises to help you stay in top shape and continue pursuing your athletic endeavors.

In recent years, Ryan Timmins, a Senior Lecturer at ACU Brisbane, has become a notable authority in the field of hamstring injury prevention. His insights, shared during a YouTube interview, shed light on effective strategies for maintaining hamstring health. Timmins emphasizes the importance of tailored exercises and a deep understanding of the desired adaptations when it comes to injury prevention.

Highlights from the episode:

Favorite exercises for mitigating hamstring injuries
Ryan’s favorite hamstring exercises for improving hamstring fascicle length and eccentric strength
The importance of AFL athletes sprinting regularly
Trends he has seen of athletes that have a bad run and how to prevent it
Tips and advice for coaches looking to develop a research-based hamstring program

Understanding the Key Concepts

Timmins suggests that when it comes to hamstring injury prevention, it’s crucial to have a clear understanding of the outcomes you want to achieve. There isn’t a one-size-fits-all solution, and the approach may vary depending on individual needs and goals.

One of the standout exercises in Timmins’ recommendations is the Nordic exercise. This exercise primarily targets eccentric strength, which is crucial for hamstring injury mitigation. However, Timmins points out that the choice between exercises like weighted Nordics and tempo work depends on various factors. It boils down to whether you’re aiming for quality over volume or vice versa.

For those looking to boost eccentric strength and reduce injury risk, the weighted Nordic exercise may provide the best bang for your buck. On the other hand, tempo-based work could be a suitable option for those seeking to extend their ability to hold eccentric contractions for longer durations.

The frequency and intensity of your training also play a pivotal role in hamstring injury prevention. Timmins highlights the importance of high-frequency training, particularly for those aiming to expand their range of motion. By gradually increasing the strength and range, athletes can better prepare their hamstrings for the rigors of their sport.

Key Strategies for Athletes

For community-based athletes who have recently recovered from hamstring injuries and are eager to return to their sport, Timmins offers valuable insights. He stresses the significance of high-speed running, an often underestimated aspect of training. The ability to control high-speed movements is essential, especially in community-level sports where athletes may not always reach peak performance levels.

Moreover, Timmins emphasizes the distinction between being pain-free and having the capacity to perform without apprehension. While an athlete might be pain-free during certain movements, they might still feel apprehensive when attempting high-speed actions. This apprehension can be an indicator of the need for additional work and time to regain full capacity.

To prevent athletes from reaching the point of injury, Timmins also suggests focusing on exercise prescriptions. Many athletes engage in various hamstring exercises, but not all of them provide the necessary eccentric overload. Understanding the sources of eccentric overload in your training regimen is essential for comprehensive hamstring injury prevention.

Simplicity as the Ultimate Solution

In conclusion, while the world of sports science offers numerous sophisticated techniques and exercises for hamstring injury prevention, Ryan Timmins reminds us that simplicity can be the ultimate solution. Regularly running at high speeds and consistently engaging in tailored exercises can go a long way in maintaining strong and healthy hamstrings.

Timmins’ advice serves as a reminder that sometimes, the basics are the most effective. By incorporating his recommendations into your training routine, you can significantly reduce the risk of hamstring injuries and continue enjoying your athletic pursuits. So, lace up your running shoes, start working on those Nordics, and run fast to stay in the game—your hamstrings will thank you.

People mentioned:

Anthony Shield
David Opar
Shona Halson
Jonathon Weakley

Listen: iTunes | Spotify

09/05/202309/06/2023 Jack McLean

PLP Podcast Weekly Updates

Episode 93 – 50 Proven Techniques to Make Your AFL Draft Dreams a Reality

AFL Draft Preparation Tips: Getting Closer to Your Dream

Are you an aspiring Australian Rules Football (AFL) player with dreams of making it to the big leagues? If so, you’re in the right place. In this comprehensive guide, we will provide you with AFL draft preparation tips that can significantly enhance your prospects of being drafted. These tips encompass various aspects of your physical and mental development, lifestyle choices, and leadership qualities. Follow these guidelines, and you’ll be on your way to maximizing your chances of making your AFL draft dreams a reality.

Highlights of the episode:

Skills
Conditioning
Professionalism/Preparations
Elite performance mindset
Elite lifestyle
Leadership
Combine trials or testing
Life outside of football
Strength and Power

Master the Fundamentals

The foundation of any successful AFL player lies in their mastery of the basic skills. This includes kicking, handballing, ground balls, marking, and tackling. These fundamental skills are non-negotiable and form the basis of your gameplay.

Both Sides Matter

To stand out from the competition, work on honing your skills on both sides—left and right. This versatility can make you a valuable asset to any team.

Aerobic Capacity Training

Depending on your playing style, focus on either aerobic endurance or speed-based conditioning. Longer efforts or shorter, high-intensity intervals should be part of your training regimen.

Agility Is Key

AFL is a dynamic sport, so agility is crucial. Practice directional changes, power cuts, and forward and backward accelerations to become a more agile player.

Weekly Game Day Routine

Adopt a weekly routine that mimics the life of an AFL athlete. Each day should have a specific focus to ensure physical and mental preparedness for game day.

Develop Mental Resilience

Coping with setbacks is part of any athlete’s journey. Cultivate mental resilience to bounce back from challenges and see failure as a stepping stone to success.

Healthy Lifestyle

Maintain a well-balanced diet, emphasizing real, locally sourced foods. Fresh, seasonal produce can boost your energy and recovery.

Leadership Qualities

Showcase leadership through your actions and attitude on and off the field. Encourage and support your teammates, and engage in open, honest conversations to improve as a team.

Prepare for Combine Tests

Familiarize yourself with AFL combine and draft trial tests, such as the 2K time trial, yoyo, vertical jump, and more. Develop a clear strategy for each test to maximize your performance.

Maintain Life Balance

While pursuing your AFL dream is important, don’t neglect other aspects of life. Value your studies, display humility, and have a hobby outside of the game to ensure a well-rounded existence.

Strength Training

Learn proper techniques for fundamental gym lifts like squats, presses, pulls, and hinges. Having a strong foundation in these exercises will benefit your performance and protect your body.

In conclusion, becoming an AFL player requires dedication, hard work, and a well-rounded approach to your development. By following these AFL draft preparation tips, you’ll not only improve your chances of getting drafted but also become a better athlete and individual. Remember, the path to success in AFL is a marathon, not a sprint. Stay focused, stay determined, and your dream of playing in the AFL can become a reality.

Listen: iTunes | Spotify

09/04/202309/04/2023 Jack McLean

Business Coaches High Performance PLP Podcast

#264 – Unlocking Athletic Potential How to develop a Coordinated adaptable Athlete

In the world of sports, where every fraction of a second and ounce of strength matters, athletes are constantly on the lookout for methods to enhance their performance. Athletic performance training methods have evolved significantly over the years, focusing on more than just brute strength. These methods delve into the intricacies of coordination, movement patterns, and efficient muscle activation. By incorporating these cutting-edge approaches, athletes can unlock their full potential and rise above the competition.

Highlights from the episode:

Importance of training coordination over isolated strength
Negative effects of traditional strength and power training that outweigh its benefits
Why traditional strength training influences peripheral motor control
Attractors and fluctuations in AFL movements
Why ACL is prevalent in AFL, soccer, NFL

Athletic Performance Training Methods: Optimizing Potential

From the inception of sports, strength training has been a cornerstone of athletes’ regimens. However, the modern approach to enhancing athletic performance goes beyond mere isolated strength building. Frans Bosch, founder of Frans Bosch Systems, revolutionized the training landscape by emphasizing coordination over raw strength. This novel perspective challenges the traditional model, which often neglects the negative effects and overemphasizes the positives. Bosch’s approach underscores the importance of understanding the body as a dynamic system, where each training adaptation comes with both benefits and trade-offs.

Co-contractions and Peripheral Motor Control

One of the fundamental shifts in athletic training methods involves peripheral motor control through co-contractions. Unlike traditional strength training that focuses solely on muscle against resistance, explosive sports demand efficient muscle interaction and activation. Co-contractions, where muscles work in synergy, create a stable foundation for movement. This leads to better error correction during activities such as running or quick changes in direction, essential in sports like Australian Rules Football. The self-stabilizing components of movement, known as attractors, ensure that joints find their optimal positions for enhanced strength and stability.

Navigating Complexity in Sports

Team-based, field-centric sports like Australian Rules Football present a chaotic and intricate environment. The interplay of players and the complexity of movements make control a daunting challenge. In these scenarios, simplifying the body’s movements becomes crucial. Attractors play a pivotal role here by reducing the number of actively controlled joints. By engaging in co-contractions, athletes find their sweet spots, where joints are naturally stabilized. This not only optimizes performance but also minimizes the risk of injuries like ACL tears, which often result from poor movement transitions.

Deconstructing ACL Injuries

ACL injuries have become a concerning issue in various field and court sports, including soccer, NFL, and AFL. Bosch’s methods shed light on the underlying causes of these injuries. He points out that many ACL injuries stem from flawed movement transitions between different organization principles. Athletes often struggle to smoothly shift from acceleration to deceleration or sudden lateral movements. The lack of clean transitions leads to vulnerability and compromises cell protection, resulting in ACL tears. By focusing on enhancing these movement transitions, athletes can significantly reduce their injury risk and maintain their performance.

Unlocking Potential Through Innovative Methods

Athletic performance training methods have come a long way from the traditional focus solely on strength. Frans Bosch’s revolutionary approach highlights the significance of coordination, co-contractions, and attractors in optimizing performance and preventing injuries. By embracing these methods, athletes can harness their body’s true potential, excel in their chosen sports, and stay ahead of the competition. Whether you’re a professional athlete or a passionate sports enthusiast, exploring these innovative training techniques could be the key to unlocking a higher level of athleticism and success. So, why wait? Start your journey to peak performance today.

People mentioned:

Dean Benton
John Pryor
Eddie Jones
Shane Lehane
Teun Thomassen
Leigh Egger
Rob Gray

Listen: iTunes | Spotify

08/30/202308/30/2023 Jack McLean