afl Archives - Prepare Like a Pro

Jack McLean is the founder of Prepare Like a Pro. He loves coaching people so that they can reach their personal/professional goals and become the best that they can possibly be. He is currently the Strength & Rehab Coach of Melbourne Football Club and has worked as Strength & Conditioning Coach at Hawthorn Football Club. Jack is a Level 3 Australian Strength & Conditioning Association and Professional Coach and a Level 1 Australian Weightlifting Federation Coach.

11/13/202311/15/2023 Jack McLean

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

10/01/202311/01/2023 Jack McLean

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Unveiling Core Advantage: Melbourne’s PLP Top Rated Performance Gym

Unlocking Athletic Excellence: The Core Advantage Experience

Are you an aspiring athlete, a seasoned pro, or just someone passionate about fitness and performance? If you’re in Melbourne, you’re in luck because you’re in the proximity of a hidden gem in the world of sports and performance training – Core Advantage. In this 1000-word blog post, we’ll delve into what makes Core Advantage one of the top-rated performance gyms in Victoria, exploring their training programs, success stories, facilities, training techniques, and unique aspects that set them apart.

The Core Advantage Difference

Core Advantage isn’t your run-of-the-mill gym; it’s a high-performance training center designed to help athletes of all levels reach their peak potential. What sets Core Advantage apart from the rest? Let’s break it down.

Tailored Training Programs

At Core Advantage, the mantra is simple: one size does not fit all. Every athlete is unique, and their training programs should reflect that. Core Advantage offers tailored training programs designed to address individual strengths and weaknesses, helping athletes achieve their specific goals.

Whether you’re a young athlete looking to build a solid foundation, a professional striving for excellence, or someone recovering from an injury, Core Advantage has a program for you. Their expert coaches work closely with you to create a personalized plan that aligns with your aspirations and ensures that you progress safely and efficiently.

Success Stories that Speak Volumes

A gym’s reputation is often best judged by the success stories it produces. Core Advantage has an impressive track record of nurturing athletes who have gone on to achieve greatness in their respective fields. From local heroes to international stars, their athletes consistently excel.

These success stories aren’t just about medals and records; they’re about the dedication and hard work that go into reaching those heights. Core Advantage’s training philosophy revolves around holistic development, focusing not only on physical attributes but also on mental resilience and discipline.

State-of-the-Art Facilities

Core Advantage’s commitment to excellence extends to their training facilities. Their training center is equipped with state-of-the-art equipment and resources that provide athletes with everything they need to succeed. From cutting-edge strength and conditioning equipment to dedicated recovery zones, Core Advantage’s facilities are second to none.

Having access to the right tools and technology is crucial for athletes looking to gain an edge. Core Advantage ensures that their athletes have all the resources necessary to maximize their performance and minimize the risk of injury.

Innovative Training Techniques

Training at Core Advantage isn’t just about lifting weights and running laps; it’s about staying at the forefront of sports science and innovation. Their coaches are constantly researching and implementing the latest training techniques to ensure that their athletes are always one step ahead of the competition.

One such technique that Core Advantage is known for is their emphasis on movement quality. They understand that a strong foundation is essential for peak performance. By focusing on movement quality and addressing imbalances, athletes can perform at their best while reducing the risk of injury.

Comprehensive Approach to Training

Core Advantage takes a comprehensive approach to training, recognizing that success in sports requires more than just physical prowess. Their programs incorporate mental training, nutrition guidance, and recovery strategies to ensure that athletes are well-rounded and resilient.

Mental toughness is a crucial component of athletic success, and Core Advantage’s coaches work with athletes to develop the mental fortitude needed to overcome challenges and perform under pressure. Additionally, their nutrition guidance ensures that athletes fuel their bodies optimally for training and competition.

A Supportive Community

Training at Core Advantage isn’t just about lifting weights; it’s about being part of a supportive community. Athletes training at Core Advantage often find themselves surrounded by like-minded individuals who share their passion for performance. This sense of community can be incredibly motivating and inspiring.

Whether you’re a young athlete looking up to your peers or a seasoned pro offering guidance to the next generation, Core Advantage fosters an environment where athletes can learn from each other and grow together.

Conclusion

In a city as sports-centric as Melbourne, finding the right performance gym can be a game-changer. Core Advantage’s commitment to excellence, tailored training programs, impressive success stories, state-of-the-art facilities, innovative training techniques, comprehensive approach to training, and supportive community make it a standout choice for athletes looking to reach their full potential.

If you’re serious about your athletic journey, Core Advantage is the place to be. Their team of expert coaches is dedicated to helping you achieve your goals, whether that means standing on a podium, setting a new personal best, or simply feeling healthier and more confident in your abilities.

Are you ready to unlock your athletic excellence? Core Advantage is here to guide you on your journey to success. Join the ranks of athletes who have thrived under their expert guidance, and prepare to reach new heights in your athletic endeavors.

Click this link for more information.

Episode 117 – Durham McInnis

10/01/202311/01/2023 Jack McLean

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

09/24/202311/01/2023 Jack McLean

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

09/17/202311/01/2023 Jack McLean

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

09/11/202311/01/2023 Jack McLean

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

09/04/202311/01/2023 Jack McLean

Episode 92 – AFL Strength & Power Program

In the dynamic world of the Australian Football League (AFL), where agility, strength, and power are paramount, an effective AFL Strength Program can be the game-changer that propels athletes to their peak performance. This comprehensive guide unveils the key elements of a program designed to enhance not just physical attributes but also on-field skills and resilience.

Highlights of the episode:

Developing general athleticism
Developing robust and resilient athletes
Periodization

AFL Strength Program: Unlocking Athletic Potential

General Athleticism for Football Excellence

When it comes to AFL, training in the gym might not directly translate to success on the field. To become a better football player, it’s essential to engage in the actual sport and hone the tactical and technical aspects. However, building a foundation of general athleticism can significantly contribute to improved performance. This involves boosting metrics like vertical jump height, acceleration, strength, and even increasing muscle mass. Developing coordination and mobility further enriches an athlete’s overall prowess, creating a solid base upon which football-specific skills can flourish.

Building Resilience and Robustness

The demands of AFL can put immense strain on an athlete’s body, particularly the hamstrings. To mitigate the risk of injuries and ensure optimal performance, a well-rounded strength program must address these concerns. Incorporating exercises that focus on hamstring eccentric work, single-leg movements, Nordics, and glute strengthening can bolster the hamstring muscles’ capacity to handle the challenges of the game. Moreover, enhancing lumbar-pelvic control and hip lock mechanics becomes pivotal for maintaining stability during quick directional changes and explosive movements.

Strategic Periodization for In-Season Success

Periodization, the strategic planning of training cycles, plays a pivotal role in an AFL strength program. Especially during the in-season phase, agility is key. While the goal remains consistent with load and intensity, athletes’ well-being can’t be overlooked. Monitoring athletes’ condition and adjusting training plans accordingly ensures that the program remains effective. This could mean adapting the workout intensity based on an individual’s physical state, such as joint soreness or fatigue from field sessions. Striking the right balance between pushing athletes to their limits and allowing them to recover can make all the difference.

Customization for Individual Progress

Every athlete is unique, possessing distinct strengths, weaknesses, and recovery capacities. A successful AFL strength program takes these individual factors into account. Personalizing exercises and strategies can help optimize the results. For instance, younger athletes might require a different approach compared to their more experienced counterparts. Likewise, catering to older athletes’ needs can contribute to longevity and sustained performance. Adapting load, range of motion, and intensity based on these variations ensures that each participant gets the most out of the program.

The Journey to Excellence Begins

In the world of AFL, strength and power are synonymous with success. While natural talent and skill are essential, a well-structured AFL Strength Program can elevate an athlete’s performance to unparalleled heights. By combining general athleticism development, targeted resilience training, strategic periodization, and personalized approaches, athletes can unlock their true potential. So, whether you’re a seasoned pro or an aspiring AFL player, embarking on this journey can set you on the path to excellence.

In conclusion, the AFL Strength Program outlined in this guide serves as a comprehensive roadmap for athletes striving to achieve greatness on the field. By focusing on enhancing general athleticism, building resilience, implementing strategic periodization, and customizing approaches, athletes can make significant strides in their performance. Remember, success in AFL is not solely about raw talent; it’s about the dedication and structured effort that you invest in becoming the best athlete you can be.

Listen: iTunes | Spotify

08/28/202311/01/2023 Jack McLean

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Using Vuemotion to maximise on field athletic performance

The Era of Rapid Insights with AI Gait Analysis

Can you explain why video analysis is used to assess various aspects of running mechanics?

Primarily to assess the qualitative aspects of all forms of running, which could be acceleration, deceleration, max speed, and change of direction (COD). Film as a means of visual feedback has been around for a long time. Although, it took a long time for coaches 50 years ago to access it. However, compared to 30 years ago, it is simply more available – instantly available of course. iPads and iPhones are a compelling form of feedback when working with athletes in very small groups. I would argue that it is too relied upon by younger coaches. It is important to develop observation skills in real-time. Ultimately, a well-trained coaching eye, experience, and judgment are still required to interpret video and apply it to the practical environment. What can be heard, seen, or sensed, still largely cannot be measured. In many ways, it is better initially to learn how to coach without the use of technology. Although, used judiciously video is a very powerful tool.

Now with Vuemotion’s AI gait analysis, we can have video analysed in 24 hours. It was only 20-25 years ago this information took biomechanists about a week to get the same information back to athletics coaches. Although, we now have a situation presently where we are drowning in information, but devoid of wisdom in how to apply it – particularly in a team sport setting. Mainly because it is so easy and seductive to collect this information. However, how is it interpreted? Used in programming and ultimately coached?

Decoding Metrics for Speed and Acceleration

ALTIS Kinogram Method and Beyond

When evaluating max velocity and acceleration what specific metrics or patterns do you look for in the data?

I think the ALTIS Kinogram method is excellent. It can have some relevance to field sports. Although, it is only descriptive in nature and stops short of detailing the ‘reason’ and ‘correction’ for errors. The Kinogram method is valuable for describing linear max speed, but we know it doesn’t reference acceleration and deceleration, which form a significant part of field sport running.

The VueMotion 20m fly and 20m acceleration offer excellent insights into the direct descriptors such as time, speed, stride length, stride frequency, and contact/flight time. The 2-D kinematic analysis also provides a valuable understanding of how a player runs. Acceleration is about what you do on the ground, so I look at how a player does this. Max speed is about what you do in the air, so considering how someone repositions limbs preparing for the ground, is very insightful.

Athletics has been assessing gait for years. This provides a good guide for us. However, field sport athletes do run differently and are often heavier than track athletes. This does influence stride length, stride frequency, and contact/flight time parameters, but the art is knowing how to interpret these differences.

Optimizing On-Field Performance with Video Feedback

How do you tailor running gait analysis to address rehab needs for injured players? What role does technology play in the process?

Depending on the injury, rehab is where significant performance gains can made. If gait analysis is made part of the return-to-run process it can offer tremendous improvements in objective decision-making when a player is ready to return to team training. We must remember that gait is the foundation of function. We can only infer an athlete’s capabilities from 1-dimensional force plates and Nord boards etc. If we revert to the well-established max speed and COD deterministic models by Dr. Warren Young, they underline the importance of reactive leg strength. With the Prepared to Play Triple Hop Test, we can now measure reactive strength in a much more applied way that takes into vertical, anterior-posterior, and mediolateral forces. Therefore, asymmetries, dysfunction, and lack of coordination with hopping are also observed in running-based tests. Namely through differences in stride length, stride frequency, contact times, and of course, kinematics. Having a focus on the process of ‘how’ a player regains running function is more important than a player’s result. Look after the process the product looks after itself.

Collaborating for Comprehensive Training Plans

In terms of performance enhancement, how do you leverage video feedback to fine-tune running mechanics and optimize players’ on-field speed, acceleration, and deceleration?

I would only use video feedback in a very small group – when I had time. Deceleration is getting a lot of attention of late. In my opinion, it is being complicated and looked at in a reductionist fashion. A discrete deceleration rarely happens in sports in isolation. However, acceleration and a quick transition to reacceleration are much more common. This should greatly influence how we train, teach, and test deceleration. If we simply look at deceleration as a mirror opposite to acceleration, then it is easy to see what are appropriate techniques for both qualities.

With the data obtained from video analysis, how do you collaborate with other professionals like physiotherapists and strength coaches to design comprehensive training plans?

Your average professional knows how to fix problems (retrospectively). The very smart professional prevents problems before they occur. Research and experience show a clear connection between running techniques and common injuries. Frans Bosch wrote an outstanding article on the relationship of injury and running technique in 2015. We can now measure these parameters very easily in our own training environment. As such, using gait analysis to 1. assess injury risk; 2. enhance running performance directly; 3. guide rehabilitation; and, 4. influence how running can be enhanced directly via allied programming.

Integrating Vuemotion for Australian Rules Football

What advice would you give to fellow coaches and practitioners looking to integrate Vuemotion analysis into their approach for enhancing player performance in Australian Rules football?

Not to trivialize the severity of contact in AFL, which can be as severe as any football-rugby code at times. However, it doesn’t have the same amount of contact as the rugby codes. Therefore, this should then influence strength training to be slightly less orthodox and be more about enhancing running performance. Depending on the position played, AFL demands all forms of running (acceleration, deceleration, max speed, and COD). If we accept this, what influences these forms of running? How can they be enhanced? In particular, within the limited time made available. Opportunities to enhance running performance ‘directly’ with players in full training are limited. However, there are numerous opportunities and methods to enhance running performance ‘in-directly’. Some are flexibility and gym-based exercises – namely specific plyometrics, reflex strength training, and functional hip exercises.

We know max speed occurs in training and matches, but not always in absolute terms in relation to a player’s max speed PB. However, depending on the position played, AFL players do spend meaningful time at very high and high-speed running where mechanical efficiency is a huge advantage. So, if we see improving mechanical efficiency as advantageous how do we go about it?

We can’t escape that running speed is determined by stride length and stride frequency. Measuring a player’s leg length will tell us what their stride length should be theoretically. This will inform if they are within, or outside norms associated with speed targets you desire them to attain. For example, some players might have a disproportionally low stride frequency, which is often associated with overstriding. Conversely, some players might be overly dependent on stride frequency (human sewing machines) and not apply enough effective force to attain a desired speed or accelerate to speed. As such, judiciously knowing what plyometrics, what flexibility, and what running drills can correct these outliers can make a big difference in a short period of time – both in terms of performance and risk mitigation.

Bosch, F., & IJzerman, J. (2015). Running mechanics in injury prevention and performance. In Sports Injury Prevention and Rehabilitation (pp. 106-120). Routledge.

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Dean Benton: Sprint running for football codes | Prepare Like a Pro

08/27/202311/01/2023 Jack McLean

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From Endurance to Explosiveness: Customizing Energy Periodization for Diverse Athlete Needs with Peta Carige

1. Can you explain what periodization is and how it relates to nutrition for athletes?

Periodisation is when the nutrient requirements of an athlete are optimised or altered to match the type of training they are doing. The nutrient requirements can relate to their supplementation or simply their macronutrient profile or focus. You can periodise nutrition against a ‘macro cycle’ so a block of training or you might do ‘micro periodisation’ and alter the daily intake of an athlete or even what they eat around different training sessions across the week.

2. How do you determine the specific energy needs of different sports and athletes?

This is difficult to explain. The gold standard is by measuring it using RMR and calculations of their energy expenditure, but in practice, it is often firstly by ensuring you have a thorough understanding of their energy expenditure in training across all modalities and sessions. Then you will take into consideration their training age, their goals, and their history. For example, if they are trying to gain muscle mass and have a nine-year training age, then they will require considerably more energy than a second-year athlete who is just looking for body composition optimisation.

3. What are some common mistakes athletes make when it comes to their nutrition, and how can they avoid them?

The most common mistake is a lack of preparation with their nutrition snacks for around training. This can be due to a lack of knowledge or a lack of shopping. My number one tip is to always have emergency snacks, that don’t go off such as canned fish, muesli bars, popcorn, ‘fava beans’, etc in every training bag you have. Also, I strongly encourage athletes to schedule two shopping trips per week, as they often run out of snacks and fresh fruit at the back end of the week.

4. How do you ensure athletes are properly fuelled for training and competition?

The cool thing about this is that we often have data these days to show if the athlete’s training is consistently at a high standard. The way I educate the athlete to identify this is by asking if the quality of their training is the same on a Monday as a Friday. Also, how they recover and back up from back-to-back training is often a good indicator of whether they are nailing their fuelling and recovery around training from food.

5. How do you approach nutrition for athletes with specific dietary restrictions or preferences?

You have to work with all restrictions and preferences. Luckily in team sports, I feel like the rate of allergies is quite low. Those with specific food preferences are often well educated about nutrition and they have to be committed to allocating time to food preparation as they require a lot more time in the kitchen.

6. What are some of the best recovery foods and supplements for athletes?

HIT THE SHOPS! There are so many great snacks and portable foods for athletes these days. I recommend allocating a solid hour to browsing the shops thoroughly. Start in the tinned fish section, where there are amazing fish and rice, fish and bean cans that are portable and super high in fibre and protein, and carbohydrates, so ideal for recovery. There are amazing yogurts these days, high protein muesli bars, flavoured chickpeas, and even pre-made bliss balls. My all-time favourite food for training though is fruit, it contains the carbohydrate you need for energy, but also the vitamins and minerals you need to keep you healthy, so always start in the fresh fruit section.

7. How do you help athletes adjust their nutrition plan during competition season versus off-season?

There is a big difference as athletes change to in-season. The overall change is number of sessions often reduces so they need to be educated on how to change their daily nutrition based on more days and time off. This is their micro periodisation plan. They also need to ensure that they are confident when it comes to their game-day nutrition and recovery plans. In a very simplified example, often their carbohydrate intake reduces, and a focus on protein intake and its distribution increases. Leading up to games it changes again and is a combination of what works for the athlete as an individual and optimising fuelling for each game. Post-game the 24-48 hours post-game is vital to optimise recovery and in an ideal world, every athlete should have their own recovery plan as well that sets them target carbohydrate, fluid, and protein targets for the 24 hours post-game.

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Episode 234 – How to periodize for different energy needs depending on the sport and athletes