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Aus Performance Coach

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25.01.2022 Hey guys so today I’m going to be talking about very important action if you wish to jump higher called hip extension. Okay so what is Hip extension Austen? Well I’m glad you asked. Hip extension happens when we open our hip joint or lengthen it. Basic examples of this are when someone stands up from a seated position and pushes his/her hips forward. This is an integral movement when jumping high. The best athletes and highest jumpers have this down to an absolute T. ... So if you want to jump high it’s important to strengthen and train the muscles involved in this action. Stay tuned everyone over the coming weeks as I’ll be sharing some of the best exercises that train this action!

25.01.2022 DO YOU LIFT WITH INTENT? So let me explain. What this means is driving up as hard and fast as you can physically deem possible. You can be relatively fast with weights up to 95% of your 1 rep max and express high levels of power output even with such heavy loads. ... Doing this teaches your brain to fire muscle fibres faster and access more motor units overall! So don’t be lazy with your training. Train hard and give every set everything you got. You’re missing out on gainz otherwise.

24.01.2022 Posted this on my story a while back. Just having a bit of fun with these dragon flags. Not for any other reason than it looks badass doing them The goal is to get all the way down pause, then go all the way up again.

24.01.2022 Playing around with some bottoms up kettlebell presses today. This exercise comes with numerous benefits. Primarily I am using this to build overhead strength and stability. An important thing to have for the game of basketball. The movement forces me to dial in every aspect of my technique keeping the movement slow and controlled. This will engage numerous body parts over the body working in together to control the movement. If you’re looking to try this I’d encourage you to get comfortable pressing a kettlebell normally first then later on progressing to this.

24.01.2022 Thanks everyone for the birthday wishes yesterday. Here’s me just being fat and enjoying a double stacked @grilldburgers. Feels good to be the number 23. I guess you could call me that GOAT now. I’ll leave that for you people to decide which one that is. #lbj23 #mj23 @perthpersonaltrainer

23.01.2022 Stop neglecting your calves! It is often one of the most undertrained and neglected muscles in the body. Start with building a basic level of strength throughout those muscles. Standing and seated calf raises are good start. ... Keeping those bad boys strong will help with force absorption protecting your knees and reduce the chance ankle sprains and other lower leg injuries. If you’re putting all this time into getting everything else stronger but neglecting your calves it can lead to potential energy leaks when running or jumping limiting your potential performance output.

23.01.2022 The Kettlebell swing is something I love for recruiting more fast twitch muscle fibres throughout the posterior chain. Great for improving power and when used in higher repetitions great for conditioning. Who’s done this exercise? If you haven’t give it a try and let me know what you think of it!

23.01.2022 Today we will be talking about the KB swing. So with this exercise it allows us to bring more explosive power into the mix with a similar movement pattern to the way we jump. The force generation comes primarily from the glutes and hamstrings so we need to be hinging at the hips and driving through the glutes while performing this exercise. ... Because we want to be accessing mostly fast twitch muscle fibres guys keep the reps on the lower end of the spectrum and ensure you are performing this exercise explosively. Conditioning is great but that’s not the goal here.

22.01.2022 Today I’ll be talking about a basic movement that’ll help improve your hip extension capabilities called the Romanian deadlift. So yeah nothing fancy here! I’m sure most of you have seen this before. It’s fantastic exercise for loading that movement pattern I love this exercise for building foundational strength throughout the muscles involved in during hip extension! ... With this movement it can be performed with a barbell or dumbbells. Both achieve the same result. With this one focus on driving the hips backward while maintaining soft knees. You should feel a lethal stretch through the hammies. So guys Implement this into your routine regularly if you don’t already and let me know how you go!

22.01.2022 Enjoying these penultimate box jumps a lot! I’m not sure if I jump higher off one foot or two right now. Once I cut a bit of weight back next testing day we will have to see. Hoping to gain a few extra inches.

22.01.2022 Now this will vary for everyone depending on what else you are currently doing and you’re training background! However if you are doing nothing else other than training to jump higher you can train up to 5-6 times a week depending on what you are doing each day. This is where is important to be on a well structured training program. On the other end of the spectrum if you are playing a lot of basketball you definitely want to dial this number way back to ensure you are reco...vering properly! Possibly this number is around 2-3 times a week. Unfortunately there is such a thing of doing too much. This is where you see less results and you put yourself at a higher risk of injury. I hope this helps guys! As you can see this is very individualised. So if you’d like further help with this. You work with me anywhere in world through my online coaching. If you’re serious about taking your performance to the next level then send me a DM @ausperformancecoach and we can see if we’re a good fit.

18.01.2022 It’s no question squatting variations play a fundamental part in developing athleticism, so here’s a tip to help you improve your stability and posture while performing this lift.

17.01.2022 A follow up from yesterday’s post about Romanian deadlifts. Here’s another sweet variation that you can add to your arsenal. The trap bar provides less sheering forces on the spine as the load is more centralised over your centre of mass. ... Dumbbells do have a similar effect but the trap bar has more loading potential. I good one if you have had previous lower back issues. Go give this a try and tell me what you think!

17.01.2022 How days a week to jump higher? Now the answer to this question is dependant on your training age, the current goal of the program, how much time you have and what other sporting activities you are doing. However you want to stay away from bodybuilding splits training 1 muscle group per day. ... Full body splits and upper lower splits tend to work very well. Training like an athlete we generally want to train muscle groups together through compound movements. Not in isolation like very often done so in bodybuilding. This is because most athletic skills are multi joint movements so we need to be training our muscles to work together in unison. Want help taking your performance to the next level? Work with me anywhere in world through my online coaching. If you’re serious about taking your performance to the next level then send me a DM @ausperformancecoach and we can see if we’re a good fit.

17.01.2022 Last chance to sign up and get your Vert tested guys tomorrow 10-11am at Goodlife Cockburn. Pretty keen to see how everyone will go and how they’ll stack up! It’s completely free to test by the way guys so if you’re on journey to jump higher or dunk this is a great opportunity. If you’re interested go to my profile bio and click on the link tree link. You can apply through there!

16.01.2022 Enjoying these penultimate step box jumps a lot. I’m not sure if I jump higher from two feet or one foot right now. Next testing day we will have to see! Looking to gain a few inches either way with me cutting weight back.

16.01.2022 Continuing on from my last post, strength exercises which I believe you need to be doing to improve your vertical jump. Alright so next in line is the Bulgarian split squat or also known as the RFESS. ... Now this exercise is great for building unilateral strength or single leg strength. Almost all athletic movements are performed unilaterally so i cannot stress enough the importance of building single leg strength. Everyone has some measure of muscular imbalance so this exercise is great for eliminating and correcting that. Another benefit of this exercise is its ability to enhance stability. The core and other stabiliser muscles will be working hard to maintain good posture and balance. If you want to jump high but lack stability it will make it difficult to maximise your potential. See more

14.01.2022 so over the next couple of weeks I’m going to be talking about several strength exercises which I think are phenomenal for improving your vertical jump. The first of which is the trap bar deadlift. This movement is great for improving how much force you can put through the floor. This is a big component in improving your Vert. I like this over the conventional deadlift as it puts you in a more favourable position for basketball players as the majority of us are taller... with a longer structure. But also because allows more knee flexion which will have a higher carry over into jumping as this more closely resembles the position most of us which jump from. See more

13.01.2022 I have another strength exercise which I believe is phenomenal for helping your vertical jump. The front foot elevated split squat a great lunge variation that helps improve range of motion and mobility through out ankle and hip joints. Even if you have enough range it’s important to also have strength and stability through those ranges. ... Having an adequate amount of mobility throughout the lower body is important so you can enter the ranges necessary to maximise muscular recruitment when jumping. If you’re in season or doing a lot of plyo’s be careful with how much you do this one due to the amount of knee flexion. Once to twice a week is a good amount depending on your activity level.

13.01.2022 First W with the lil bro! #brotherduo

12.01.2022 Romanian deadlifts are one of the most simple yet effective ways to load the posterior chain (glutes,hamstrings, lower back, upper back.) These muscles are often weak on a lot of athletes and shouldn’t be neglected! Some as simple as posterior chain strength reduces the chances of a lot of injuries occurring, and serves as a great foundation to build explosive power. Plus who doesn’t want to be thicc these days!

12.01.2022 This is one of my go to glute preactivation exercises! This is called the lock side clam by @andrew_lock_strength A great amount of injuries occur on the court and in the weight room due to WEAK hip abduction muscles. Specifically this exercise targets the glute medius of which I think this is one of the most undertrained muscles in the body! ... So if you’re aren’t training your abduction muscles this exercise is a great starting point. For a lot of people just performing this with your body weight will be enough to start.

11.01.2022 Why you need to be strength training as a basketballer!

08.01.2022 Did some Vert testing today so I could get a baseline marker of where I’m currently at. Hit 30inch for the approach jump. Not too bad but definitely looking to approach 40 in the next year or two. First jump I hit 10’11 feet in total and the second I just missed the 11 footI was going for that 11 so I could say I can get a whole foot above the rim. Next time though! ... lastly I hope you all like the sick beat I put in the background for that dramatic effect ya know lol

08.01.2022 Throw back to one of my fav 1 foot jumps. Do you guys think it’s possible to jump higher off 1 foot or 2? In other words which has the higher ceiling? Let me know down below I’m interested to see everyone’s opinions.

06.01.2022 Shout it to this man @bestdavidnewman grinding hard and putting in all the work of the past few months! David’s strength has really exploded and it’s showing with how his body has changed. Train smart, put in the work and be consistent with it and you’ll get to where you want to be.

04.01.2022 If you’re trying to get more athletic but you aren’t eating properly or taking note of your nutrition, then quite frankly you’re shooting yourself in the foot! There’s a reason Ferraris run worse on 91 octane. Ensuring you are getting a good protein source, fat source and carbohydrate source with each meal is a really good start. Don’t forget to include vegetables. ... Sounds simple right? Doing the basics well is what will set you up for the most success. Then we build from there

04.01.2022 Here’s some tips for to help improve your sleep quality. This is a follow up post of why you need to be optimising sleep as an athlete. Go check that out if you haven’t.