Melbourne Football Club Key ForwardCategoriesPlayers PLP Podcast

Episode 233 – Jacob van Rooyen

Melbourne Football Club’s Rising Star: Jacob van Rooyen

Early Beginnings and Football Passion

Jacob van Rooyen’s journey into the world of football began at a young age, fueled by his passion for the game. Growing up watching his father play in local leagues, he was captivated by the sport and started playing backyard matches with siblings and friends. The phrase “Melbourne Football Club Key Forward” played a significant role in shaping his aspirations. It exemplified the epitome of his dreams and the determination to become a key forward for the Melbourne Football Club.

Highlights from the episode:

  • How he started footy and the people who influenced him
  • How Jacob managed to still perform during the challenging COVID interrupted football season of 2020
  • What his best footy playstyle looks like
  • His key focus during the offseason or preseason
  • His gym work routine for the week

Influence of Family and Upbringing

His father’s influence played a crucial role in shaping Jacob’s work ethic and determination. Moving from England to Australia, Jacob’s father instilled in him the drive to pursue his dreams both on and off the field.

Making Waves in the State League

Despite the challenges of the pandemic, Jacob showcased his potential as a key forward while playing for Claremont’s colts team in Western Australia’s state league. His strong marking ability and accurate kicking caught the attention of many.

Rising to the Challenge

Jacob’s focus during the off-season/pre-season was to improve and compete with the senior team at Claremont. His goal was to play senior footy in round one, motivating him to work tirelessly on his strength, fitness, and skills.

A Stellar Debut Season

All the hard work paid off when he made his debut for Claremont’s senior team in round one of the 2021 season. Jacob’s aggressive playing style and goal-scoring ability quickly earned him a place in the hearts of fans.

Joining Melbourne Football Club

A Dream Come True

Selected by Melbourne FC in the 2021 AFL draft, Jacob was ecstatic to have the chance to play for one of the league’s biggest clubs. He was determined to make a significant impact in his first year.

Rising to the Challenge

In his debut season for Melbourne, Jacob proved his capability to play at the highest level. His powerful marking and goal-scoring ability made him an integral part of the team’s success.

Looking Forward

With his eyes set on the future, Jacob aims to further develop his skills and consistently contribute to Melbourne’s success. He aspires to become a key player for the team in the coming years.


Jacob van Rooyen’s story is a testament to the power of hard work and dedication. His love for football from a young age, combined with family support, has made him one of the AFL’s most promising young players. As he continues to grow and thrive, Jacob’s future in the sport looks incredibly bright, and he will undoubtedly leave a lasting impact on Australian Football.

Listen: iTunes | Spotify

episode 229 dylan shiel landscapeCategoriesPlayers PLP Podcast

Episode 229 – Dylan Shiel

Dylan Shiel, the star midfielder for the Essendon Football Club, is one of the most talented and dedicated players in the Australian Football League (AFL). Shiel has been a crucial player for the Essendon Football Club since joining the team in 2019, and his impressive performances have helped the team achieve great success. In this blog post, we will dive into some highlights from a podcast featuring Shiel and explore his mindset, approach to training, and plans for the future.

Highlights from the episode:

  • Mindfulness training
  • How he works on his weaknesses during the offseason
  • What he does before a game that benefits him
  • His plan for life after footy
  • How to boost team morale for next week’s game after a loss
  • How he trains for explosiveness

Mindfulness Training

One of the most important things that Shiel emphasizes in the podcast is the importance of mindfulness training. According to Shiel, mindfulness is about being present and focusing on the moment, which is essential for a player’s mental well-being and performance. Shiel talks about how he incorporates mindfulness into his daily routine, including using apps like Headspace and Calm to help him stay centered and focused. He also practices mindfulness during training and matches, focusing on his breathing and staying in the present moment to help him perform at his best.

Working on Weaknesses during Offseason

Another key aspect of Shiel’s success is his dedication to improving his weaknesses during the offseason. According to Shiel, he spends a lot of time analyzing his performance and identifying areas where he needs to improve. He then creates a plan to address these weaknesses during the offseason, which includes working on his fitness, technique, and mental toughness. Shiel stresses the importance of being honest with oneself and acknowledging weaknesses to achieve personal and team goals.

Pre-Game Routine

Shiel also talks about his pre-game routine and how it benefits him on the field. Before a game, Shiel likes to listen to music and visualize his performance on the field. He also spends time warming up and stretching to ensure that his body is prepared for the game. Shiel emphasizes the importance of routine in preparing for games, as it helps him stay focused and calm.

Plans for Life after Footy

While Shiel is currently focused on his football career, he also has plans for life after footy. In the podcast, he talks about his interest in property development and how he plans to pursue this passion after retiring from football. Shiel stresses the importance of having a plan for the future and pursuing interests outside of football to maintain a healthy work-life balance.

Boosting Team Morale after a Loss

Another topic discussed in the podcast is how Shiel and the team deal with a loss and boost morale for the next game. According to Shiel, the team focuses on learning from their mistakes and improving their performance for the next game. He emphasizes the importance of maintaining a positive attitude and working together as a team to overcome challenges and achieve success.

Explosive Training

Finally, Shiel talks about his training regimen and how he focuses on explosiveness to improve his on-field performance. He explains how he incorporates a variety of exercises into his training, including plyometrics, sprinting, and weightlifting. Shiel also emphasizes the importance of rest and recovery to ensure that his body is prepared for the demands of the sport.

In conclusion, Dylan Shiel is a star midfielder for the Essendon Football Club who has achieved great success on the field. Through his dedication to mindfulness training, addressing his weaknesses, and following a pre-game routine, Shiel has been able to maintain a high level of performance. Additionally, his plans for life after football and emphasis on team morale and explosiveness demonstrate his commitment to personal and team success. It is clear that Shiel is a valuable asset to the Essendon Football Club and will continue to achieve great success both on and off the field.

Listen: iTunes | Spotify

Sam Newman Football CareerCategoriesPlayers PLP Podcast

Episode 211 – Sam Newman

Sam Newman Football Career: Exploring the Journey and Insights

Sam Newman’s football career has been nothing short of remarkable, defined by his exceptional dedication and achievements. From his earliest moments as a player to the legacy he’s carved out, Sam Newman Football Career stands as a testament to his passion and skill. Throughout his journey, both on and off the field, he has consistently demonstrated a profound impact on Australian Rules Football. In this article, we explore the multifaceted aspects of Sam Newman’s illustrious path – his playing days, his strategic coaching insights, and his current ventures, including a captivating podcast – all contributing to the enduring allure of his football career.

Highlights from the episode:

  • Sam’s inspirational quote and life motto
  • His pet peeves in his work life
  • His favorite way to spend his day off
  • What did their strength and conditioning session look like in his footy days
  • How Sam found his passion as a rock coach
  • How they started the SmartASSam podcast

The Beginnings of a Legend

Sam Newman’s rise to prominence in the Australian Rules Football arena was not by chance. He embodied the essence of dedication, discipline, and a burning passion for the game. Standing tall on the field, he showcased his prowess as an athlete and earned the admiration of fans and fellow players alike. But his impact extended beyond his impressive skills; it was his unwavering commitment to excellence that set him apart.

Coaching Wisdom and Insights

As his playing days evolved into a new chapter, Sam Newman seamlessly transitioned into coaching, sharing his wealth of knowledge with aspiring players. His coaching philosophy centered around understanding the intricacies of the game, focusing on players’ strengths, and tactically exploiting opponents’ weaknesses. One of his key insights was the importance of logic in sports discussions, a principle he carried into his podcasting journey.

The Podcasting Odyssey

Sam Newman, alongside Don Scott and Rod Law, embarked on a unique podcasting adventure that has garnered a massive following. The trio’s candid discussions span a wide spectrum, from dissecting current sporting events to delving into pressing societal matters. What sets their podcast apart is the unfiltered nature of their conversations – a platform where opinions are expressed without constraints, and listeners gain valuable insights from years of collective experience.

Lessons for Success

Sam Newman’s journey holds invaluable lessons for anyone aspiring to achieve greatness. His emphasis on pursuing endeavors that truly resonate, his pragmatic approach to controlling what’s within one’s grasp, and his advice to avoid investing energy in the uncontrollable are pearls of wisdom applicable to various facets of life. These principles, forged through a remarkable football career and a passion for meaningful discourse, serve as guiding beacons for those on their own paths to success.

In Conclusion

Sam Newman’s football career epitomizes dedication, resilience, and relentless pursuit. From playing highs to coaching insights and podcasting, his journey inspires. A testament to passion, hard work, and love for the game, his story teaches beyond sports.

Listen: iTunes | Spotify

Harry Sharp Football JourneyCategoriesPlayers PLP Podcast

Episode 209 – Harry Sharp

Harry Sharp: The Rising Star of Brisbane Lions Football Club


Meet Harry Sharp, the young and talented midfielder who is quickly making a name for himself in the world of Australian Rules Football as a “Harry Sharp Football Journey” key player for the Brisbane Lions Football Club. In this article, we will delve into the highs and lows of his “Harry Sharp Football Journey” football journey and explore the qualities that set him apart as a standout player in the realm of footy. “Harry Sharp Football Journey”

Highlights from the episode:

  • Harry Sharp’s journey: Managing athletics load and focusing on footy
  • What does his typical training week look like
  • He got drafted, and Harry Sharp shares his experience with great enthusiasm.
  • People who influenced his career along the way
  • His advice to young footballers

The Early Years and Passion for Football

From an early age, Harry showcased exceptional potential and an unwavering passion for football, drawing the attention of coaches and scouts alike. His dedication to honing his skills and deep understanding of the game distinguished him from his peers, signaling that something extraordinary was in the making.

Focusing on Football: The Turning Point

A pivotal moment in his journey arrived when he decided to commit wholeheartedly to becoming the best footballer he could be. This dedicated approach allowed him to strike a perfect balance and harness his full potential on the football field.

The Grind: Training Regimen

Harry Sharp’s journey to excellence demanded consistent and arduous training. He adhered to a rigorous regimen, diligently engaging in football and running sessions throughout the week. Training five times a week, he wisely allocated Sundays and Wednesdays as his much-needed rest days. As a result, his unwavering dedication paid off, leading to continuous improvement in his skills and performance.

Draft Night: The Moment of Truth

The culmination of Harry’s hard work and perseverance came on draft night when his dreams came true. Surrounded by his family, the room was filled with anticipation and nerves as they awaited the life-changing moment. Finally, with a mix of excitement and gratitude, Harry heard his name called, sealing his place in professional football.

Influences and Support System

Every success story is built on a strong support system, and Harry Sharp’s journey is no exception. Throughout his career, he was fortunate to have numerous mentors, including football coordinators and junior coaches, who guided him and laid a solid foundation for his growth.

Advice for Aspiring Footballers

For those aspiring to follow in his footsteps, Harry emphasizes the significance of cherishing the sport and striking a harmonious balance between football, education, and personal life.


Harry Sharp’s rise to prominence is a testament to the incredible power of passion, dedication, and perseverance. Through all the challenges and triumphs, he remained steadfast in his commitment to the sport he loves, solidifying his place as a rising star of the Brisbane Lions Football Club.

Listen: iTunes | Spotify

AFL Performance Recovery TipsCategoriesPlayers PLP Podcast Weekly Updates

Episode 64 – Top 10 Tips for AFL Performance Recovery

Performance Recovery

AFL players know that performance recovery is a key factor in success. But it’s not always easy to achieve in the midst of a grueling schedule. That’s why we want to help equip players with the tools needed for effective recovery with our presentation on AFL Performance Recovery Tips.

Our presentation will focus on the physical and mental demands of AFL, and how to best manage them for successful recoveries. We’ll be covering topics such as measuring what you want to improve, coping strategies for mental and emotional stress, measuring your HRV, meditation techniques, and active recovery methods.

We don’t just want to give you a few tips – we’re going to arm you with valuable knowledge so you can stay ahead of the game when it comes to performance recovery with our AFL Performance Recovery Tips. So, get ready for an engaging and witty presentation that will help you tackle the physical and mental demands of AFL like never before!

Don’t miss out on this unique opportunity to supercharge your recovery capability with our AFL Performance Recovery Tips – join us today!

Happy recovering! 🙂

Highlights of the episode:

  • Measure what you want to improve
  • Coping strategies for mental and emotional stress
  • Measure your HRV
  • Meditation
  • Active recovery

In the fast-paced world of the Australian Football League (AFL), optimizing performance and ensuring a swift recovery are paramount for athletes striving to excel. AFL Performance Recovery Tips offer a comprehensive guide to enhancing your game, both on and off the field. In this article, we will delve into effective strategies that can make a significant difference in your performance outcomes.

Coping Strategies for Optimal Performance

Managing the mental and emotional aspects of sports is as crucial as physical preparation. Coping strategies act as a shield against the inevitable stressors that athletes encounter. Be it the pressure of a high-stakes game or off-field responsibilities, having effective mechanisms to handle stress is key. These strategies prevent a surge in heart rate, cortisol levels, and blood pressure, all of which can impact your overall health and performance.

Measurement Techniques: Monitoring Progress

The old adage “what you measure, you improve” holds true in AFL performance as well. Just as a person trying to lose weight tracks progress through scales, athletes too can benefit from measuring specific indicators. Consider heart rate variability, a valuable tool for gauging the body’s response to stress. By tracking this metric, athletes can gain insights into their recovery state and adapt their training regimen accordingly. Keeping a subjective diary of how you feel at the start and end of the day can also provide valuable data. Over time, patterns may emerge that shed light on the impact of different factors on your performance.

Meditation: Nurturing Mental Resilience

Meditation isn’t just a practice for the yogis; it holds immense potential for enhancing athletic performance. Engaging in regular meditation sessions contributes to mental clarity, focus, and emotional stability. In the high-pressure environment of AFL, these attributes can be game-changers. Meditation not only equips athletes to handle stress but also cultivates the ability to concentrate during intense training sessions. By incorporating mindfulness techniques, athletes can harness the power of the mind to overcome challenges and maintain a competitive edge.

Active Recovery: The Power of Movement

When it comes to recovery, the body thrives on movement. Active recovery is a valuable approach that promotes blood flow, reduces muscle stiffness, and accelerates healing. Engaging in low-intensity exercises such as yoga, Pilates, or leisurely walks aids in flushing out metabolic waste and supplying nutrients to tired muscles. These activities should leave you feeling rejuvenated, not fatigued. The emphasis here is on gentle, restorative movement that restores the range of motion compromised during intense gameplay. Integrating active recovery into your routine can significantly contribute to long-term performance gains.

In conclusion, AFL Performance Recovery Tips encompass a holistic approach to elevating your performance trajectory. By honing coping strategies, utilizing measurement techniques, embracing meditation, and adopting active recovery practices, athletes can unlock their full potential and excel in the dynamic world of AFL. Remember, success on the field is not solely determined by physical prowess; the mind and body must work in harmony to achieve greatness.


Listen: iTunes | Spotify


Building Confidence in SportsCategoriesPlayers PLP Podcast

Episode 203 – Sam Switkowski

In the competitive world of sports, confidence plays a pivotal role in determining an athlete’s success. Building Confidence in Sports is a journey that every player embarks upon to unleash their full potential. The process involves conquering fears, embracing failures, and honing skills that pave the way to victory. In this comprehensive guide, we delve into the strategies and techniques that can help athletes develop unwavering self-assurance and thrive on the field.

Highlights of the episode:

  • Sam shares how to improve your confidence as a footy player
  • People who influenced Sam’s footy career
  • Things Sam wished he knew when he was starting his career
  • Things Sam does mentally improve his performance
  • What Sam’s day-to-day pre-season looks like and what he focuses on
  • How Freo helps him mentally and their advice on how to prepare for life after footy

The Psychology of Confidence

Confidence is more than just a state of mind; it’s a powerful psychological tool that can make or break an athlete’s performance. It’s the driving force that allows athletes to step onto the field with a winning attitude. When we talk about Building Confidence in Sports, we’re essentially addressing the mental and emotional aspects that contribute to an athlete’s overall demeanor. This process involves tackling the fear of judgment and making mistakes head-on. Embracing failures as learning opportunities is a key step in this journey. Just as Sam Switkowski, a speed forward at Fremantle Football Club, highlights, “Confidence comes from action.” This action involves continuous practice, pushing boundaries, and mastering skills.

Mastering Skills for Confidence

To build confidence, athletes must focus on mastering their skills. Whether it’s hitting the perfect golf swing, acing a serve in tennis, or nailing a free throw in basketball, honing these skills is essential. The more proficient an athlete becomes in their craft, the more confident they feel in executing those actions during crucial moments of a game. This is where consistent practice and repetition come into play. Switkowski’s advice of “confidence comes from action” aligns perfectly with this principle. Imagine a soccer player who practices penalty kicks relentlessly. When the time comes to take a crucial penalty in a high-stakes match, their confidence is derived from the hours of practice they’ve invested.

Mindset and Visualization

Another crucial aspect of Building Confidence in Sports is developing a winning mindset. Athletes need to visualize themselves succeeding on the field. Visualization can be a powerful tool to prepare mentally for a game. When an athlete envisions themselves making the perfect shot, crossing the finish line first, or executing a flawless routine, their subconscious mind registers these images as reality. This mental conditioning can significantly boost an athlete’s confidence. Additionally, positive self-talk and affirmations play a vital role. Replacing self-doubt with positive affirmations can change an athlete’s perception of their abilities.

Camaraderie and Support

Confidence isn’t solely an individual pursuit. Team sports thrive on camaraderie and mutual support. Building Confidence in Sports also involves fostering a supportive environment within the team. When teammates uplift and motivate each other, it creates a collective atmosphere of positivity. Sharing successes and failures with teammates helps in realizing that everyone faces challenges. This shared experience can strengthen the bond among players and contribute to the overall team’s confidence.

Beyond Sports: Life Lessons

Building Confidence in Sports transcends the field. The lessons learned through this process extend to other areas of life. The ability to conquer fear, embrace failure, and persistently work towards improvement are qualities that serve individuals well beyond their athletic careers. Just as Switkowski emphasizes, maintaining gratitude through practices like journaling and meditation can foster a healthy mindset that impacts all aspects of life. This holistic approach ensures that confidence becomes an integral part of an athlete’s identity.


In the world of sports, confidence isn’t just a desirable trait – it’s a necessity. Building Confidence in Sports involves a multidimensional approach that encompasses mental resilience, skill mastery, mindset development, and team camaraderie. Athletes who embark on this journey equip themselves with the tools to face challenges head-on, perform under pressure, and continually strive for excellence. Whether you’re a beginner looking to overcome initial hesitations or a seasoned athlete aiming to take your performance to new heights, the path to building confidence is paved with dedication, practice, and a resolute belief in oneself. So, step onto the field with confidence, knowing that your journey towards greatness begins with an unwavering belief in your abilities.

Listen: iTunes | Spotify

Resilient Leadership StrategiesCategoriesPlayers PLP Podcast

Episode 200 – Leadership, Resilience and Melbourne Football Club

In today’s fast-paced and ever-evolving professional landscape, effective leadership goes beyond traditional approaches. Resilient Leadership Strategies offer a powerful framework to unlock your leadership potential and foster a growth-oriented environment. By prioritizing psychological safety and embracing authenticity, you can lead with impact, no matter the challenges you face.

Highlights of the episode:

  • Why finding your leadership style is important
  • How Max improves his leadership skill
  • What leadership means to Max
  • Impact of psychological safety on performance
  • How he gets the best of the athletes as a leader

Resilient Leadership Strategies: Navigating the Modern Landscape

In the realm of leadership, the journey toward becoming an impactful and resilient leader involves discovering and honing your unique leadership style. It’s akin to an artist finding their signature brushstroke. But just like the delicate balance of a brush, delivering feedback can be intricate. Establishing meaningful relationships, like sharing a coffee chat, is vital for these conversations. The ability to discuss performance openly and constructively contributes to a safer environment where growth flourishes.

Journaling Your Leadership Odyssey

Learning is an ongoing process, and your journey toward effective leadership demands reflection. Keeping an in-depth journal can provide invaluable insights. Delving into your feelings and anxieties about leadership interactions reveals patterns that inform your growth. Anxiety about delivering feedback, for instance, can be traced to factors like the environment and personal comfort. A resilient leader acknowledges and works on these aspects to create an atmosphere where everyone can thrive authentically.

Defining Leadership: A Multifaceted Approach

The heart of resilient leadership lies in the concept of creating a safe environment that nurtures growth. This notion extends beyond professional spheres into personal ones, as exemplified in a leader’s own family. Prioritizing psychological safety allows team members to explore their potential without fear. This approach resonates with historical leadership figures who prioritize non-ego leadership, building pillars of trust and empowerment.

Cultivating Psychological Safety: A Leadership Imperative

Psychological safety isn’t a buzzword; it’s an essential element for successful leadership. Acknowledging its importance often stems from personal experiences. Whether it’s an environment where vulnerability is frowned upon or a team where conformity overshadows authenticity, leaders understand that thriving in such conditions is improbable. By appreciating the relationship between safety and performance, resilient leaders create spaces that empower individuals to flourish as their genuine selves.

Embracing Authenticity for Growth

Imagine a star football player trying to emulate another’s style rather than embracing their own. This analogy exemplifies the significance of authenticity in leadership. Comfort in one’s skin directly influences performance. Resilient leaders encourage team members to be comfortable with themselves and help them navigate their unique journeys. While natural growth is preferred, there’s room for mentorship and guidance, fast-tracking individuals toward their goals while preserving authenticity.

In conclusion, the realm of leadership demands adaptability and innovation, especially in today’s dynamic landscape. Resilient Leadership Strategies equip leaders with the tools to navigate complexities, foster growth, and lead with authenticity. Prioritizing psychological safety, journaling reflections, and embracing individuality stand as pillars of this approach. By championing resilient leadership, you’re not only shaping your professional path but also fostering an environment where potential knows no bounds. Start your journey today and witness the transformative power of resilient leadership strategies.

Listen: iTunes | Spotify

Effective Leadership Styles AnalysisCategoriesPlayers PLP Podcast

Episode 197 – Paul Roos

Paul Roos (Roosy), one of Australia’s most respected footballers, played 356 games and captained Australia twice. Inducted into the AFL Hall Of Fame in 2005, he led Sydney Swans to a premiership that same year. Roosy’s illustrious career includes roles as head of Sydney’s academy, Melbourne’s head coach, and consultant at North Melbourne Football Club. Effective Leadership Styles Analysis emphasizes how understanding diverse leadership approaches inspires, guides, and influences teams toward shared goals in today’s dynamic world.

Highlights of the episode:

  • Importance of finding your leadership style
  • Why self-awareness and communication are critical skills for leaders
  • What is Performance by Design
  • Importance of creating a safe environment for open and honest conversations
  • How to prepare and run successful meetings

Exploring Different Leadership Styles

Leadership is not a one-size-fits-all concept; it encompasses a wide spectrum of styles, each with its own strengths and weaknesses. From charismatic leaders who captivate with their vision to transformational leaders who drive change, from democratic leaders who value team input to autocratic leaders who make swift decisions, the array of leadership styles can be both exciting and overwhelming.

Traits That Define Effective Leadership

At the heart of every successful leader are certain traits and qualities that form the bedrock of their effectiveness. Traits like empathy, authenticity, honesty, and strong communication skills are universally recognized as non-negotiables in the realm of leadership. Empathy allows leaders to connect with their teams on a personal level, fostering trust and mutual understanding. Authenticity, the quality of being genuine and true to oneself, enhances a leader’s credibility and inspires loyalty. Honesty and transparent communication create an environment of trust and openness, vital for productive collaboration.

The Importance of Self-Awareness

One crucial aspect of effective leadership is self-awareness. Understanding your natural tendencies and inclinations as a leader can help you leverage your strengths and address your weaknesses. Just as no two individuals are the same, no two leaders will have identical approaches. Even leaders who operated in the same era, like the case of Paul Roos and David Parkin, have distinct styles and perspectives. Hence, embracing your unique style while also embodying essential leadership qualities can set you apart as a capable and inspiring leader.

Cultivating Leadership Skills

Leadership is not solely an innate talent; it’s a skill that can be nurtured and developed over time. The concept of effective leadership styles analysis comes into play here. Tools and resources, like those provided by Performance by Design, offer valuable insights into your leadership strengths and areas for improvement. By identifying your strengths and working on aspects that need development, you can refine your leadership style and enhance your overall effectiveness as a leader.

Breaking the Myth of Omniscience

One common misconception about leadership is that leaders need to have all the answers. This is far from true. The most successful leaders aren’t those who know everything; rather, they excel at asking the right questions and admitting when they don’t have all the answers. The ability to seek information, learn, and adapt is a hallmark of effective leadership. It’s a quality that fosters growth, both for the leader and the entire team.

Performance by Design: Enhancing Leadership Skills

As the world of business and organizations becomes increasingly complex, tools like Performance by Design step in to provide structured approaches to leadership development. Through profiling, connection-building, and fostering relationships, Performance by Design empowers executives and teams in the corporate space. Their focus on values, behaviors, and culture helps bridge the gap between intentions and actions, transforming workplaces into environments that live and breathe the desired ethos.

The Art of Conversations and Meetings

Communication is at the core of effective leadership. Whether you’re leading a sports team or a corporate team, the skill of communicating honestly and openly can’t be underestimated. Holding conversations in the corporate world can often be challenging, as the need for honest discussions sometimes clashes with the fear of discomfort. However, in a sports environment, regular and candid conversations are commonplace, fostering growth and improvement. Creating a safe environment for discussions, formal or informal, is key to encouraging open dialogue and constructive feedback.

Incorporating Purpose into Meetings

In both sports and corporate settings, meetings need to have a clear purpose and structure. One lesson that can be borrowed from the sports world is the practice of starting meetings with shout-outs or expressions of gratitude. Recognizing and rewarding positive behaviors and accomplishments can uplift team morale and set a positive tone for the meeting. This simple practice fosters a culture of appreciation and encouragement, which can lead to enhanced collaboration and innovation.


In the realm of leadership, there’s no one definitive path to success. Effective leadership style analysis offers a nuanced understanding of the various styles and traits that can contribute to impactful leadership. By embracing self-awareness, cultivating essential qualities, and seeking continuous improvement, leaders can navigate the complexities of modern organizations with confidence. Whether you’re a coach guiding a sports team or a CEO leading a company, the journey of leadership is one of growth, adaptation, and inspiration.

People mentioned:

  • Garry Wilson
  • Terry Wallis
  • Tony Shaw
  • Peter Francis
  • Davin Parkin
  • Rodney Eade
  • Paul Kelly
  • Stuart Maxfield
  • Damien Hardwick
  • Alastair Clarkson
  • John Longmire
  • Brett Kirk
  • Kieren Jack
  • Adam Goodes
  • Dylan Roos
  • Brett Stevens
  • John Blakey
  • Ben Matthews
  • Amon Buchanan
  • Christian Petracca
  • Nathan Jones
  • Max Gawn
  • Neville Jetta
Listen: iTunes | Spotify

Jaspa Fletcher's Training RegimenCategoriesPlayers PLP Podcast

Episode 168 – Jaspa Fletcher

Jaspa Fletcher’s Training Regimen: A Guide to Optimal Performance

Jaspa Fletcher, the dynamic midfielder at Brisbane Lions, has become a powerhouse on the field, thanks to his meticulous approach to training and preparation. In this comprehensive guide, we delve into Jaspa Fletcher’s Training Regimen, the daily routine, and key aspects that fuel Jaspa’s exceptional performance. From the critical role of post-game recovery to the paramount importance of nutrition, we uncover the secrets behind his success. Jaspa Fletcher’s Training Regimen has not only honed his physical prowess but also sharpened his mental acuity, making him a formidable force on the pitch. This regimen, carefully crafted and rigorously followed, stands as a testament to Jaspa’s unwavering dedication to his craft.

Highlights of the episode:

  • His key focuses leading to gameday and his favorite recovery methods
  • How he develops an elite lifestyle and the importance of hydration and nutrition
  • How Jaspa focused on developing his full body strength with wrestling and boxing
  • Importance of hitting max speed for preparing for a game
  • How Jaspa approaches his rehabilitation and draft year

The Daily Grind: Jaspa’s Routine Unveiled

For Jaspa Fletcher, success on the field begins long before match day. His daily routine is a testament to his dedication and discipline. From early morning workouts to strategic rest intervals, every aspect is fine-tuned to optimize performance.

Post-Game Recovery: The Unsung Hero

In the world of professional sports, recovery is often the unsung hero. Jaspa attributes a significant part of his success to his post-game recovery regimen. A combination of activities like swimming and targeted stretches play a crucial role in ensuring his body bounces back stronger after intense matches.

Fueling Victory: The Role of Nutrition

Nutrition is the cornerstone of any elite athlete’s regimen, and for Jaspa, it’s non-negotiable. His carefully curated diet provides the essential nutrients and energy required to power through training sessions and matches. We delve into the specifics of his nutrition plan, highlighting the key elements that keep him at the top of his game.

Education Meets Passion: Jaspa’s Unique Perspective

What sets Jaspa apart is his deep interest in human movement and his education in fitness and nutrition. This combination has allowed him to approach his training with a level of understanding that goes beyond the surface. His insights into the mechanics of the body have been instrumental in refining his technique and optimizing his performance.

Family Ties: Influences on Jaspa’s Approach

Jaspa’s upbringing played a pivotal role in shaping his approach to nutrition and training. With parents who had their own sporting backgrounds, he was immersed in an environment that nurtured his athletic potential from a young age. Additionally, his interactions and training sessions with seasoned Brisbane Lions players have been invaluable in honing his skills and instilling in him a dedication to excellence.

Conclusion: Unleashing Potential through Discipline and Knowledge

Jaspa Fletcher’s journey from budding talent to star midfielder is a testament to structured training. He prioritizes recovery, understands nutrition, and leverages fitness knowledge, elevating his game. Aspiring athletes can draw inspiration, learning success is about relentless pursuit through disciplined training and body understanding.

Jaspa Fletcher’s regimen is a blueprint for greatness. He emphasizes recovery, prioritizes nutrition, and blends education with passion, setting him apart on the field. Embrace lessons from Jaspa’s journey for your own sporting success.

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Listen: iTunes | Spotify

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.


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