Mastering Athletic Performance CoachingCategoriesCoaches PLP Podcast

#bitesize – Pete Burridge, First Team Athletic Performance Coach at Bristol Bears

Mastering Athletic Performance Coaching

Building Meaningful Connections

In the competitive realm of elite sports, the journey of an aspiring athletic performance coach is as challenging as it is rewarding. Mastering Athletic Performance Coaching is essential for success, as Pete Burridge, a seasoned First Team Athletic Performance Coach at Bristol Bears, shares invaluable insights from his path to success. Emphasizing the crucial role of internships and the art of building connections, Mastering Athletic Performance Coaching is showcased through his journey. This illustrates not just the pursuit of excellence but the human element that underpins successful coaching strategies.

Highlights from the episode:

  • How to get a successful internship in an elite club
  • How to make a good impact and positive influence on athletes
  • Why starting with the end in mind is key when planning a large group warm-up
  • Why bucketing athletes into groups can be helpful for athletic development
  • How does he provide explicit feedback and facilitate implicit learning to players

The Value of Presence and Networking

Burridge’s experience underscores the significance of staying engaged with key figures in the sport, even when physical proximity is a challenge. By leveraging breaks and utilizing opportunities to volunteer, he maintained a constant presence at Leicester Tigers, demonstrating commitment and eagerness to learn. This proactive approach not only provided him with hands-on experience but also kept him on the radar for potential opportunities, highlighting the importance of networking in the sports industry.

Relating to Athletes on a Personal Level

One of the cornerstones of effective coaching, as Burridge points out, is the ability to connect with athletes on a personal level. By finding common ground in interests such as gaming, relationships, and, of course, rugby, he was able to foster a supportive and engaging environment. This rapport-building facilitated open communication, allowing for a deeper understanding of the athletes’ motivations and challenges, thereby enhancing the coaching impact.

Tailoring Training to Individual Needs

In the quest to optimize athletic performance, understanding the unique needs of each athlete is paramount. Burridge’s approach to training preparation and execution showcases the delicate balance between general principles and individualized strategies.

Focusing on the “Why” Behind Training Activities

For Burridge, explaining the rationale behind each training activity is key to athlete engagement and performance. Whether it’s through warm-ups targeted at specific outcomes or drills designed to enhance max velocity, the emphasis is always on purposeful training. This clarity not only motivates athletes but also ensures that each session contributes meaningfully to their overall development.

Adaptive Group Training Strategies

Preseason preparations offer a prime example of Burridge’s tailored coaching philosophy. By categorizing athletes into groups based on their specific needs—stiffness, physical, or technical—he ensures focused training that addresses each athlete’s weaknesses and strengths. This method, rooted in detailed profiling, underscores the bespoke nature of elite athletic coaching.

Embracing a Holistic Coaching Approach

The final piece of the puzzle, according to Burridge, lies in balancing explicit instruction with implicit learning opportunities. This blended coaching style acknowledges the diverse ways in which athletes absorb and apply new knowledge.

The Power of Implicit Learning and Feedback

By integrating task-driven activities with explicit feedback, coaches can expedite the learning process without overwhelming the athlete. This strategy leverages the natural problem-solving abilities of athletes, allowing them to self-organize and adapt to challenges more effectively. It’s a nuanced approach that respects the individuality of the learning process while providing the guidance necessary for rapid improvement.


Pete Burridge’s journey and methodologies offer a rich tapestry of lessons for aspiring and established coaches alike. His emphasis on connection, personalized training, and a balanced approach to instruction provide a blueprint for nurturing elite athletes. In the high-stakes world of athletic performance coaching, these insights are not just strategies but principles that guide the development of both coach and athlete towards excellence.

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Football Game Day Preparation GuideCategoriesCoaches PLP Podcast

#bitesize – Football game day preparation – Primer sessions

Unlocking Peak Performance: Football Game Day Preparation Guide

For both seasoned players and newcomers, mastering game day prep, Football Game Day Preparation Guide, is vital for peak performance. This guide covers key aspects like training, recovery, mental prep, nutrition, Football Game Day Preparation Guide, and injury prevention.

Highlights from the episode:

  • Should you be lifting weights in season?
  • Recovery tips after the game
  • What you should do the morning of the game
  • Primer sessions
  • Pre-game power lift

Optimizing In-Season Training

During the season, players often debate the role of weightlifting. Balance is key—cutting loads by 30% from the offseason maintains strength without overexertion, crucial for peak performance during finals. Additionally, incorporating agility drills, speed work, and position-specific exercises enhance on-field abilities.

Strategic Post-Game Recovery

Recovery after a game is vital. Boost blood flow with mobility exercises, light stretches, and massages. Contrast therapy, like ice baths and hot showers, aids nervous system relaxation and faster recovery. Proper hydration and nutrition, including protein-rich snacks and supplements, also play a significant role in recovery and muscle repair.

Tailoring Game Day Preparation

Every player’s prep varies. Some prefer light activities or mental relaxation. Experimentation during practice helps find the best routine for peak readiness. Visualization techniques, mindfulness, and positive affirmations can also boost mental toughness on game day.

The Primer Day Advantage

Many teams use a primer day pregame, focusing on specific movements for each position. Rapid, targeted exercises enhance readiness without straining muscles, crucial for game day. Incorporating team meetings, film study, and tactical discussions during primer days can also improve game strategy and execution.

Exploring Pregame Powerlifting

Integrating powerlifting pregame is gaining traction. Minimal volume, focusing on explosive or heavy lifts like bench presses, can enhance performance without fatigue. However, proper warm-up and cooldown routines are essential to prevent injuries and optimize power output during the game.

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Athletic Performance Optimization StrategiesCategoriesCoaches PLP Podcast

#307 – Dr. Matt Jordan, Player Health & Performance Consultant

Unlocking Athletic Performance: Understanding Neuromuscular Adaptations

In athletic performance, understanding neuromuscular adaptations, training methodologies, and technology is crucial. Athletic Performance Optimization Strategies play a pivotal role in maximizing athletes’ potential. Dr. Matt Jordan, a renowned Player Health & Performance Consultant, delves into the foundational aspects that coaches and athletes must grasp to optimize reconditioning processes and elevate performance. Athletic Performance Optimization Strategies are multifaceted approaches that encompass nutrition, recovery protocols, and biomechanical analysis. Dr. Jordan emphasizes the importance of integrating these strategies seamlessly into training programs for sustained success and injury prevention.

Key Topic: How to Maximise Athletic Development Through Neuromuscular Potential

Welcome to this enlightening episode of the High-Performance Podcast for AFL athletes & staff, where we dive deep into the realms of athletic development and neuromuscular potential. 

In this episode, our host, Jack Mclean, engages in a captivating conversation with the esteemed Dr. Matt Jordan, a pioneer in player health and performance coaching, and the founder of the Jordan Strength online sport science platform. This platform serves as a bridge between scientific research and practical application in sports. 

Dr. Jordan shares his journey, shedding light on the individuals and experiences that have shaped his career in High performance sport and research.

Highlights from the episode:

  • Fundamentals of neuromuscular adaptation that coaches and athletes need to understand for conditioning
  • Using a mailbox for athlete recovery and priming for an upcoming game
  • Technologies he uses for neuromuscular fatigue monitoring.
  • How does he program the training load if athletes have asymmetry and stiffness?

The Essence of Strength Utilization

Dr. Jordan emphasizes the distinction between possessing strength and effectively utilizing it. He states, “Just because you have strength doesn’t mean you use it, but if you don’t have it, you can’t use it.” This concept highlights the importance of translating physical capabilities into functional prowess on the field or court.

Creating Mailboxes: Understanding Athlete Phenotypes

The metaphorical framework of “creating mailboxes for athletes” categorizes athletes into different phenotypes based on physiological attributes and training responses. These phenotypes include the thoroughbred, workhorse, and bolter, each requiring tailored training approaches to unlock their potential and address specific performance nuances.

Harnessing Technology: The Role of IMUs in Load Monitoring

Dr. Jordan underscores the significance of IMU-based technology, especially when integrated into athletes’ footwear. These Inertial Measurement Units (IMUs) offer insights into monitoring athlete loads, tracking movement patterns, and identifying asymmetries impacting performance and injury risk. This fusion of biomechanics and data analytics empowers coaches and practitioners to optimize training regimens effectively.

Addressing Asymmetries: A Constraints-Based Approach

A constraints-based approach identifies internal physiological constraints limiting the range of motion or strength asymmetries. Collaborating with athletic therapy or physical therapy professionals helps coaches pinpoint and rectify these limitations, enhancing an athlete’s ability to translate strength into functional movement patterns.

Unleashing Potential: Integrating Load Monitoring Strategies

Integrating load monitoring strategies is crucial for optimizing athlete performance. Dr. Jordan recommends bi-weekly counter-movement jumping tests with a force plate to assess mechanical muscle function and energy levels. This comprehensive approach tailors training loads based on individual responses, optimizing performance gains while minimizing the risk of overtraining or injury.

People mentioned:

  • Charles Poliquin
  • Dan Pfaff
  • Stuart McMillan
  • Sophia Nimphius
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Individualized Injury Mitigation StrategiesCategoriesCoaches PLP Podcast

#bitesize – Enda King PhD, Head of High Performance and Development at Aspetar

Unlocking Performance: Individualized Approach to Injury Mitigation

In sports performance and injury prevention, myths and misconceptions often cloud the path to optimal results. Individualized Injury Mitigation Strategies play a crucial role in this context. In this blog post, we delve into insights shared by Enda King, the Head of High Performance and Development at Aspetar, regarding the critical factors in injury mitigation for athletes. By understanding the importance of tailored strategies, broad components, workload management, specific exercises, and practical tips, athletes and coaches can pave the way for enhanced performance and longevity in sports careers. Individualized Injury Mitigation Strategies are not only essential but also customizable, ensuring that athletes receive the precise care and attention needed to thrive and excel in their respective disciplines.

Key topic: The Resilient Athlete: Enda King’s Insights into Developing Strength and Mitigating Injuries

Enda King is a highly accomplished and sought-after sports physiotherapist, researcher, and educator. With a wealth of experience in sports medicine and athlete performance, Enda has become a prominent figure in the field.

Highlights from the episode:

  • Common misconceptions for injury mitigation
  • Tips and advice for increasing player availability in field-based sports
  • Things he considers when adjusting the training load in his sessions
  • Exercises for athletes returning from a groin injury
  • Practical tips parents can apply to mitigate injuries

Tailored Strategies for Robust Athletes

Enda King highlights the necessity of individualized approaches in injury mitigation for athletes. Contrary to common misconceptions that one-size-fits-all solutions exist, King emphasizes the significance of considering athletes’ unique anatomies, sports requirements, and training loads. This personalized strategy aims to build robust athletes capable of withstanding the rigors of their respective sports.

Broad Components in Conditioning

When addressing injury prevention, King stresses the need to focus on a wide range of components beyond traditional aspects like calf weakness. Conditioning should encompass factors such as explosiveness, running mechanics, and specific movement patterns relevant to an athlete’s sport. By adopting a comprehensive conditioning program, athletes can enhance their overall performance while minimizing the risk of injuries.

Balancing Workload Management

One of the key challenges in sports performance is striking the right balance between pushing athletes to their limits and avoiding overexertion. King emphasizes the importance of workload management, considering athletes’ strengths, weaknesses, and training histories. This balanced approach ensures that each training session maximizes quality while allowing adequate recovery periods, thus optimizing long-term performance outcomes.

Targeted Exercises for Rehabilitation

In cases of injuries, especially groin injuries, targeted exercises play a crucial role in rehabilitation. King suggests focusing on strengthening the injured muscle groups, particularly hip adductors, and training movement patterns specific to sprinting and agility. This targeted approach helps bridge the gap between rehabilitation and on-field performance, ensuring a smooth return to competitive sports.

Practical Tips for Injury Mitigation

For athletes, especially young ones without access to professional support, King provides practical tips to mitigate injuries and foster long-term careers. These tips include maintaining a focused approach, avoiding overloading with multiple sports, and prioritizing consistent routines tailored to individual needs. By implementing these tips, athletes can reduce the risk of injuries and optimize their performance potential.

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Success in Strength and ConditioningCategoriesCoaches PLP Podcast

#306 – Yoshiki Sutherland,  AFL Strength & Conditioning Intern at North Melbourne FC

Maximizing Success: Yoshiki Sutherland’s Strength and Conditioning Journey

In the field of strength and conditioning, transitioning from theory to practice can present challenges. Yoshiki Sutherland, an AFL Strength & Conditioning Intern at North Melbourne FC, shares insights into his Strength and Conditioning Success Journey experiences and the key factors contributing to his Strength and Conditioning Success Journey success.

Key topic:  Strategies for Success: AFL Strength & Conditioning Intern Yoshiki Sutherland Reveals how he landed an internship in program sport.

In this episode, we sit down with Yoshiki Sutherland, a developing coach in the field of strength and conditioning, currently interning with the esteemed North Melbourne Football Club. Join us as Yoshiki shares his journey, insights, and strategies for breaking into the competitive world of professional sports.

Highlights from the episode:

  • Surprises he found in his first job compared to what he learned from uni
  • Insights into the application process and the qualities that set him apart.
  • Yoshiki shares his path to landing an internship with North Melbourne FC
  • Yoshiki’s approach to continuous learning and professional development.
  • How does he balance hands-on experience with academic knowledge?

Transitioning from Theory to Practice

Yoshiki faced challenges transitioning from academic learning to practical application. In the classroom, the environment is controlled, and students understand the basics. However, working with local sports teams requires adaptability and effective communication skills to teach athletes various movements, sets, reps, and recovery strategies.

Keys to Landing the Internship

Reflecting on what set him apart in securing the internship, Yoshiki emphasizes initiative, communication, and relevant experience. His problem-solving mindset and focus on solutions were crucial elements highlighted in his cover letter, which played a key role in the selection process.

Navigating the Internship Process

The internship process involved submitting a comprehensive resume and a well-crafted cover letter. This was followed by a Zoom interview with the manager at North Melbourne FC, assessing Yoshiki’s communication skills and passion for the field. His journey underscores the importance of preparation and understanding the organization’s goals and expectations.

Balancing Commitments and Pursuing Opportunities

Despite a busy schedule, including his sports science degree and community sport involvement, Yoshiki took on the internship at North Melbourne FC. He recognized the value of gaining practical experience early in his career, enhancing his skills and marketability in strength and conditioning.

Strategies for Managing a Busy Schedule

To cope with a hectic schedule, Yoshiki relies on strategic planning and prioritization. He recommends creating monthly schedules, utilizing tools like Google Calendar, and maintaining a clear focus on tasks. By prioritizing effectively, Yoshiki maximizes productivity in both academic and professional pursuits.

People mentioned:

  • John Leyden
  • Kieran Lester
  • Dylan Vizzarri
  • Daniel Cross
  • Kevin White

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Thank you for tuning in to this episode, we hope you enjoyed hearing from Yoshiki Sutherland and gained valuable insights into the world of strength and conditioning internships. Don’t forget to subscribe for more inspiring interviews and expert advice on reaching your peak performance. Until next time, keep striving for success on and off the field!

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Field Performance Physicality StrategiesCategoriesPlayers PLP Podcast

#bitesize – How to improve your physicality on the field

Improving On-Field Performance: Key Strategies for Athletes

In the fast-paced world of sports, athletes are constantly seeking ways to enhance their performance on the field. One crucial aspect that often gets overlooked is the importance of Field Performance Physicality Strategies. In this comprehensive guide, we’ll delve into key strategies that athletes can implement to improve their physicality on the field, ranging from grip strength exercises to rotational power movements and tactical awareness. Whether you’re a professional athlete or a weekend warrior, incorporating these Field Performance Physicality Strategies into your training regimen can make a significant difference in your overall performance.

Highlights from the episode:

  • Grip strength exercises
  • Pulling strength exercises
  • Rotational power exercises
  • Frontal plane strength exercises with legs
  • Practicing your physicality training with the biggest player in your squad


Enhancing Grip Strength for Better Performance

One of the fundamental elements of physicality in sports is grip strength. Whether you’re grappling with opponents in wrestling or trying to secure the ball in rugby, strong fingers and hands can make a significant difference. To improve grip strength, athletes can incorporate exercises like rock climbing or using rock climbing apparatus at the gym. These activities not only target finger strength but also enhance overall upper body stability and control.

Recommended Exercises for Grip Strength

For athletes looking to specifically target grip strength, plate carries are highly effective. Holding weight plates and going for a farmer’s walk not only challenges the fingers and hands but also engages the forearms and shoulders. Additionally, modifying traditional weightlifting exercises like squats, deadlifts, and bench presses to focus on finger grip strength can yield excellent results. The key is to hold the weight at the fingertips instead of the palms, maximizing the engagement of finger muscles.

Developing Pulling Strength for On-Field Dominance

Pulling strength plays a crucial role in sports that involve grappling or pulling opponents towards you. Athletes can enhance their pulling strength through exercises such as dumbbell rows, bent-over rows, and chin-ups. These exercises target the lats, biceps, and forearms, essential for executing powerful tackles or maneuvers on the field. By gripping the weights or bars maximally and focusing on short rep ranges at heavy loads, athletes can significantly improve their pulling strength.

Unlocking Rotational Power for Explosive Movements

Rotational power is another key component of physicality, especially in sports that require sudden twists and turns. Athletes can develop rotational power by focusing on movements that engage the ankle, hip, and shoulder joints. Tools like torsor, power bands, and cables are excellent for practicing rotational movements while maintaining a stable core. This type of training not only improves rotational power but also enhances overall agility and coordination on the field.

Frontal Plane Strength for Lateral Movement Mastery

Lateral movement is often a crucial aspect of on-field performance, particularly in sports like soccer, basketball, and football. Athletes can strengthen their frontal plane muscles, including the glutes and adductors, to excel in lateral movements. Exercises such as lateral squats, Copenhagen or bench reductions, and side plank raises target these muscles effectively. Strong frontal plane muscles not only improve lateral speed and agility but also contribute to overall lower body strength and stability.

The Importance of Tactical Awareness and Mental Preparation

While physical strength and power are vital, they must be complemented by tactical awareness and mental preparation. Athletes should invest time in studying opponents, identifying strengths and weaknesses, and developing strategies to exploit them. Tactical knowledge allows athletes to make informed decisions on the field, maximizing their chances of success. Furthermore, mental preparation, including aggressiveness, competitiveness, and a strong drive to win, is essential for translating physical strength into on-field dominance.

Conclusion: A Holistic Approach to On-Field Physicality

In conclusion, improving physicality on the field requires a holistic approach that encompasses strength training, agility drills, tactical awareness, and mental preparation. Athletes who focus on enhancing grip strength, developing pulling and rotational power, and mastering frontal plane movements will undoubtedly see improvements in their on-field performance. By combining physical prowess with strategic thinking and mental toughness, athletes can elevate their game to new heights.

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Footy Success Preparation GuideCategoriesPlayers PLP Podcast

#bitesize – How Australian Rule Footballers in Season Gym Program Should Look

Unlocking Success: The Ultimate Guide to Australian Rules Football Season Preparation

Australian Rules Football, often simply referred to as footy, is a beloved sport Down Under, capturing the hearts of millions with its high-energy gameplay and passionate fanbase. Whether you’re a seasoned professional or an aspiring amateur, success on the field requires meticulous preparation, both physically and mentally. In this comprehensive Footy Success Preparation Guide, we delve into the intricacies of preparing for the Footy Success Preparation Guide footy season, focusing on training schedules, nutrition strategies, injury prevention, and more.

Highlights from the episode:

  • Tips to structure your footy gym and running session on a Sunday
  • What to eat before and after a game
  • Tips for a sore foot
  • In Season Strength & Power Program

Crafting the Perfect Schedule

One of the fundamental pillars of a successful footy season is the construction of an effective training schedule. With Sunday games in mind, players must carefully plan their weekly routines to optimize performance while allowing for adequate rest and recovery. The recommended approach typically involves two main training sessions, scheduled for Tuesday and Thursday, complemented by a “captain’s run” on Saturday. This structured approach ensures players are adequately prepared both physically and tactically for match day.

Nutrition: Fueling Performance

Proper nutrition is the cornerstone of athletic performance, and footy is no exception. For players gearing up for Sunday games, strategic meal planning becomes paramount. On game day, it’s crucial to consume familiar foods that are easy on the stomach to avoid discomfort during play. Timing is also key, with meals strategically scheduled before and after the game to ensure optimal energy levels and digestion. By prioritizing nutrition, players can enhance their endurance, strength, and overall performance on the field.

Prioritizing Foot Health

In the fast-paced world of Australian Rules Football, foot health is often overlooked but undeniably crucial. The demands of the game place significant strain on the feet, making them susceptible to injuries and discomfort. As such, players must prioritize foot care and seek medical clearance for any soreness or ailments. By addressing foot issues promptly and implementing preventive measures, players can minimize the risk of injury and maintain peak performance throughout the season.

Consistency in Strength Training

Strength training forms the foundation of athletic prowess in footy, enabling players to outmuscle opponents and dominate on the field. However, consistency is key when it comes to strength workouts, particularly for lower body lifts like trap bar deadlifts and box squats. A lesson learned from past programs emphasizes the importance of sticking to tried-and-tested exercises to prevent injuries and maintain strength levels. By prioritizing consistency in strength training, players can build a solid foundation for success on match day.


Preparing for the footy season is a multifaceted endeavor that requires careful planning, dedication, and attention to detail. By crafting a well-rounded training schedule, prioritizing proper nutrition, and addressing foot health concerns, players can maximize their potential and unlock success on the field. With these strategies in mind, aspiring footy stars can embark on their journey to greatness with confidence and determination.

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Elite Sports Success FormulaCategoriesCoaches PLP Podcast

#305 – Peter Burge, High Performance Manager at Hawthorn FC

Unlocking Success in Elite Sports: Insights from Peter Burge

In the high-stakes world of elite sports, success isn’t just about physical prowess or tactical brilliance—it’s about leadership, teamwork, and a relentless pursuit of excellence. Few understand this better than Peter Burge, High Performance Manager at Hawthorn FC. With years of experience in the AFL and elite sports industry, Burge shares invaluable insights into what it takes to thrive in this competitive arena. In this exclusive interview, he reveals the Elite Sports Success Formula, the Elite Sports Success Formula that has propelled his team to the top of the league and kept them there season after season.

Key topic:  Road to High-Performance Management with Peter Burge

Highlights from the episode:

  • Important qualities for those who want to work in elite sport
  • Important cues to recognize that you need a work-life balance
  • Role of high performance manager to help with team success
  • His key areas of focus for the first year players
  • Tips for coaches for them to make a real impact in elite sport

The Power of Practical Leadership

Burge’s philosophy on leadership is refreshingly hands-on. He believes in leading by example, and getting his hands dirty alongside his team. From setting up drills to leading warm-ups, Burge demonstrates that effective leadership isn’t about barking orders from the sidelines—it’s about being in the trenches with your team. This approach fosters respect, camaraderie, and a shared sense of purpose within the group.

Balancing Seriousness and Fun

In the pressure-cooker environment of elite sports, maintaining a healthy balance between seriousness and fun is crucial. Burge advocates for quality over quantity when it comes to work hours, emphasizing the importance of knowing when to step back and recharge. By recognizing the signs of burnout, such as fatigue and lack of sleep, individuals can maintain peak performance without sacrificing their well-being.

Building Cohesive Teams

Teamwork is the cornerstone of success in elite sports, and Burge understands the importance of cohesive teams. Whether it’s within his own department or across different areas of the organization, he stresses the value of everyone knowing their role and working together towards a common goal. By listening to staff, sharing ideas, and fostering a collaborative environment, Burge ensures that every member of the team feels valued and supported.

Educating Young Players

Aspiring athletes need more than just physical training—they need education and guidance to maximize their potential. Burge focuses on educating younger players on essential aspects like nutrition, hydration, and habits that contribute to peak performance. By instilling these principles early on, he sets them up for long-term success both on and off the field.

Continuous Learning and Adaptation

In the ever-evolving world of elite sports, staying informed and adaptable is key. Burge advises aspiring strength and conditioning coaches to embrace continuous learning, whether through research, podcasts, or blogs. However, he also emphasizes the importance of simplicity and learning from trial and error. By reviewing and refining their approaches, coaches can ensure they’re always at the cutting edge of their field.

People mentioned:

  • Zane Leonard
  • John Pryor
  • Andrew Russell
  • Damian Hardwick
  • Ross Lyon
  • Matt Hornsby
  • David Misson
  • Phil King
  • Eddie Jones
  • Keith Connor
  • Aidan Frick
  • Shane Mccurry
  • Bill Knowles
Listen: iTunes | Spotify

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AFL Warm-Up Essentials GuideCategoriesPlayers PLP Podcast

#bitesize – Tips on How to Run an AFL Warm-Up

Unlocking Performance: AFL Warm-Up Essentials

Preparing for an Australian Rules Football (AFL) game goes beyond physical conditioning. It requires a strategic warm-up routine that enhances performance and minimizes the risk of injuries. In this comprehensive AFL Warm-Up Essentials Guide, we delve into the key elements of an effective AFL warm-up, from prioritizing football-specific training to preventing hamstring injuries. The AFL Warm-Up Essentials Guide is designed to help players, coaches, and fitness professionals understand the importance of a proper warm-up and provide practical tips for implementing an effective pre-game routine.

Highlights from the episode:

  • Football training after or before the gym?
  • Top 5 physical attributes for inside midfielder
  • How often you should do speed and agility training
  • Best method to prevent hamstring injuries
  • Why warm-ups are important

Prioritize Football Training

Before hitting the gym, AFL players prioritize football-specific training. The focus lies on tactical and technical aspects, ensuring players are mentally and physically prepared for the demands of the game. By emphasizing football-related activities, such as drills and simulations, athletes hone their skills and decision-making abilities, giving them a competitive edge on the field.

Top Attributes for Midfielders

Midfielders play a crucial role in AFL, requiring a unique set of physical attributes. Aerobic capacity tops the list, enabling players to cover significant distances throughout the game. Additionally, the ability to perform repeated high-intensity efforts is essential for sustaining performance across all four quarters. Agility and mobility are also key, allowing midfielders to swiftly change direction and evade opponents. Lastly, sound technique ensures efficient movement and execution of skills under pressure.

Optimizing Speed and Agility Training

The frequency of speed and agility training varies depending on the season. During the in-season period, AFL players typically engage in speed work once a week, supplemented by in-game exposure. This approach allows athletes to maintain peak velocity and agility, crucial for outmaneuvering opponents on the field. By incorporating speed sessions into their training regimen, players enhance their sprinting capabilities and overall performance.

Preventing Hamstring Injuries

Hamstring injuries pose a significant risk to AFL players, particularly as they age or if they have a history of previous injuries. To mitigate this risk, eccentric strength training plays a pivotal role. Exercises like the Nordic hamstring exercise target the eccentric phase of muscle contraction, improving strength and resilience in the hamstrings. By incorporating these exercises into their routine, athletes can reduce the likelihood of hamstring injuries and prolong their playing careers.

Crafting Intentional Warm-Ups

Warm-ups are more than just a prelude to training; they are a critical component of performance preparation. Intentional warm-ups take into account the specific goals of the training session, whether it’s a main football session or a recovery session. By tailoring warm-ups to the session’s objectives, coaches ensure that players are adequately prepared for the tasks ahead. Additionally, incorporating enjoyable activities like touch rugby or soccer adds an element of fun and engagement to the warm-up routine, fostering team cohesion and motivation.

In conclusion, an effective AFL warm-up routine is essential for optimizing performance and reducing the risk of injuries. By prioritizing football-specific training, optimizing speed and agility sessions, and incorporating injury prevention strategies, athletes can elevate their game to new heights. Coaches and players alike must recognize the importance of warm-ups in achieving peak performance on the AFL field.

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Achieving Success Through BalanceCategoriesPlayers PLP Podcast

#304 – Salvatore Cilmi, Aussie Rules Footballer for Palm Beach Currumbin

Unlocking Success: Strategies for Balancing Life and Sport

In the fast-paced world of sports, achieving success through balance finding the perfect balance between training, work, and personal life can be a daunting task. However, for athletes like Salvatore Cilmi, a talented Aussie Rules Footballer for Palm Beach Currumbin, mastering this balance is essential for achieving success both on and off the field. Achieving Success Through Balance

Key topic:  Strategies for Success: AFL Star Salvatore Cilmi Reveals His High-Performance Habits 

In this special edition, we welcome Prepare Like a Pro member Salvatore Cilmi, better known as Sammy, a top-tier Aussie Rules Footballer from Palm Beach Currumbin. He’s not only a force on the field but also an inspiration for athletes and sports enthusiasts alike. 

🏉Deep Dive into Aussie Rules Football with Salvatore Cilmi: 

Sammy’s story is not just about sports; it’s a masterclass in perseverance and strategic thinking. He will offer a rare glimpse into his life as an elite athlete in the highly competitive world of the Australian Football League (AFL). Expect personal stories that resonate, strategic and actionable advice, and insights that only a player of his caliber can provide.

Highlights from the episode:

  • His strategy to balance his uni, work, and training load
  • Resources he uses to enhance his craft
  • His advice for those wanting to specialize in the small-forward role
  • Results he gained with the strength & power program and conditioning of Prepare Like a Pro
  • Tips to improve your first 3 steps and agility

Prioritizing Tasks for Optimal Performance

One of the key aspects of Cilmi’s success lies in his ability to prioritize tasks effectively. Balancing university commitments, work responsibilities, and rigorous training schedules requires careful planning and discipline. By creating and adhering to daily habits, Cilmi ensures that he maximizes his time and energy, ultimately enhancing his performance in all areas of his life.

Managing Energy and Fatigue

Despite his best efforts, there are inevitably days when Cilmi feels mentally or physically drained. During these times, he employs various strategies to rejuvenate himself and maintain peak performance. From short power naps to focusing on proper nutrition, Cilmi understands the importance of listening to his body and providing it with the care and rest it needs to excel.

Drawing Inspiration from Role Models

Like many athletes, Cilmi finds inspiration in the achievements of others. By studying the techniques and tactics of renowned players such as Cyril Rioli and Cody Weightman, he gains valuable insights into his own game. Watching highlights and analyzing gameplay allows Cilmi to refine his skills and elevate his performance to new heights.

Shifting Perspectives for Greater Impact

Over the years, Cilmi has undergone a significant shift in mindset regarding his role on the field. While goals were once the primary focus, he now recognizes the value of contributing to the team in other ways. Whether it’s assisting teammates, making crucial tackles, or relentlessly chasing the ball, Cilmi understands that success is measured not only by personal achievements but also by the collective efforts of the entire team.

Building Physical Resilience and Agility

In addition to mental fortitude, Cilmi places great emphasis on physical conditioning. Through a comprehensive strength and conditioning program, he has developed the necessary body armor to withstand the physical demands of the game. By improving his conditioning and agility, Cilmi aims to broaden his playing position options and become an even more versatile and impactful player on the field.

Unlocking Your Potential

The journey to success is never easy, but by adopting the strategies and mindset of athletes like Salvatore Cilmi, you can unlock your full potential both in sports and in life. By prioritizing tasks, managing energy levels, drawing inspiration from role models, shifting perspectives, and building physical resilience, you can overcome obstacles and achieve your goals with confidence and determination.

People mentioned:

  • Mark Williams
  • Jack Mclean
  • Dylan Vizzari
  • Caleb Morgan
  • Aaron Hall
  • Tom Hickey
  • David Armitage
  • Dale Tapping
  • Cyril Rioli
  • Kysaiah Pickett
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