Brisbane City Football Club Athletica in Newmarket, Queensland, Australia | Sport team

Brisbane City Football Club Athletica

Locality: Newmarket, Queensland, Australia

Address: 42 newbery street 4051 Newmarket, QLD, Australia

Website: https://www.brisbanecityfc.com.au/athletica

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24.01.2022 Pretty good measure of strength Id say!

23.01.2022 Introducing BCFC's Athletica Inaugural 6-week Speed Camp for junior athletes! Opened to all players, this camp is aimed at developing your running mechanics to mimic that of elite sprinters in addition to making you stronger and more powerful in our new strength training facility- this 6-week speed camp will propel you towards making you run faster and more efficient whilst improving your vertical jump height! MyCity members will receive their discount code emailed to them,... otherwise please get in contact via the email below. Run Faster. Jump Higher. Train Smarter. https://www.brisbanecityfc.com.au//2019-bcfc-athletica-sp/

22.01.2022 PART 2: What can we do, to reduce this likelihood? GET STRONG!! Just a glimpse into some staple exercises that Kirra progresses through! In addition to always starting with a strong compound lift to work around, we like these accessory exercises as they can be easily integrated at the start of each program to really isolate the Glutes and get them firing. Secondly, we constantly hamper on about transitioning through our Plyometric Continuum appropriately, ensuring we know ...how to land/decelerate on both feet as well as one. Landing drills also allows us to screen the athletes movement patterns, see how the athlete moves in different environments ultimately giving us plenty of information on how we can best intervene. We can have the strongest, most powerful muscles in the world but if we dont spend the time learning how to absorb appropriate forces then are we all just a Ferrari with no brakes? Take home messages: Learn how to jump & land correctly and progress this to multiple planes, different heights, perturbations, single vs 2 foot. Get strong in multiple planes. Strong Glutes + Hamstrings =. @ Brisbane City FC See more

22.01.2022 Injuries suck and there's no doubt about it! Meet Linny, aka "big calves" We've been working with big L for the past 6 months on bullet proofing his hamstrings and adductors however 9 weeks ago Linny sustained one of the more annoying injuries, a scaphoid (wrist bone) fracture that will sideline him for at least 12 weeks. ... How did Linny respond? Continued to turn up week in, week out and hasn't missed one session. This is the mentality we look for in athletes. The single worse thing you can do when injured, is completely stop training!! (unless you're in the very acute stage post injury that is). Although Linny couldn't lift/carry anything for these past 9 weeks, we always find a way to ensure he is still getting the most out of his training! -M

21.01.2022 "How do I train to become faster" is one of the most FAQ I get asked. So to tackle this upfront, we'll be releasing a three-part educational series addressing the different phases of training, highlighting specific exercises we like to use to best assist with sprint perforamnce whilst keeping everyone up to date on recent research for best practice! We hope to provide you with a new understanding on how a well structured strength program should look as well as give you some ...tips on things to include in your training week. We breakdown differences in acceleration vs speed, factors to assist with being quick across 5-10m (for midfielders) vs 40m overlapping sprints (for wingers). In the meantime, enjoy our hyped-up trailer! #sportscience #strengthandconditioning #sprintperformance #athletedevelopment #football #soccer

20.01.2022 RECOVERY I How good are our new custom built, dual-iced baths! Benefits of Ice Baths? Reduce inflammation, reduce perceived soreness of muscles and help accelerate muscle recovery to have our players ready to go come Monday after there weekend fixtures!

19.01.2022 Individualizing the training program Using weights that exceed the resistive overload demands of certain plyometric movements will increase strength but not necessarily explosive power. Here is Lachie using as form of Resistive overload light weight object ( specificity is what we are looking for, no records) ... For optimal training effects quickeness of execution with maximal effort ( progression is the key). We want to achieve optimal movement execution on field! Single- method exercise with a complete self- check and reset of the posture, balance , stability and flexibility at each takeoff and landing. Proper form and execution Toe-Up using locked ankles in slight dorsiflexion, with full midfoot - to - forefoot ground contact upon landing. In order to takeoff after a ground contact we MUST be able to absorb those powerful forces progression AGAIN is the key. Every player on field is different, start with the SPORT and then SEPARATION a goalkeeper requires specific demands compared to an offensive player for example [email protected] for more info

19.01.2022 Hamstring injuries (HSI) are one of the most common type of muscular strain injuries experienced by footballers. HSI account for roughly 20% of injuries recorded in English and Australian Football with each club averaging 5-6 hamstring strains per season, resulting in approximately 18days (~3 games) missed per hamstring strain (total of 90 days missed). The hamstring is made up of 3 muscles, semitendinosus, semimembranosus and the biceps femoris (yes we have a biceps in our ...Continue reading

19.01.2022 There is only 1 week left until we kick off our inaugural 6-week speed camp. With only a few spots remaining, we cannot wait to propel you towards becoming a stronger and faster footballer! ^MyCity discount code has been emailed. If you have any questions please email below. https://www.brisbanecityfc.com.au//2019-bcfc-athletica-sp/

19.01.2022 Tailored S&C sessions in full swing this off season. Football specific sessions targeted at injury prevention, power and strength development. #forzacity

19.01.2022 Introducing BCFCs Athletica Inaugural 6-week Speed Camp for junior athletes! Opened to all players, this camp is aimed at developing your running mechanics to mimic that of elite sprinters in addition to making you stronger and more powerful in our new strength training facility- this 6-week speed camp will propel you towards making you run faster and more efficient whilst improving your vertical jump height! MyCity members will receive their discount code emailed to them,... otherwise please get in contact via the email below. Run Faster. Jump Higher. Train Smarter. https://www.brisbanecityfc.com.au//2019-bcfc-athletica-sp/

18.01.2022 Week 1: Initial Testing + Strength session Week 2 & 3: Running Mechanics + Strength session Were halfway through our speed camp with all athletes completing their initial assessments and getting stuck straight into our strength and running programs. Looking forward to re-test day next month to see how far everyones come!

16.01.2022 Speed Campers 2020! Were half way through our program and very happy to see everyone getting into the hard work! Excellent work guys! #speedcamp #sportscience #youth #strengthandconditoning #football #soccer

16.01.2022 Knowledge is power. Education about the importance of pre/during and post game hydration thanks to our sponsors Endura Sports Nutrition. Plenty of take home messages for our boys #fuelledbyendura

16.01.2022 BC FC Athletica is pleased to announce the return of its hugely popular Speed Camps for 2020! Starting Monday, January 13th from 4-5pm and continuing every Monday for 6 weeks, the camps are designed to improve each individuals power output by focusing on the two domains of power, strength and speed! After a huge success in 2019, we are looking at continuing our camps and preparing our younger athletes to hit the ground running (fast) come season start. ... Whilst being put through their paces your child will also learn life long lessons by learning fundamental sprinting and agility techniques to make them a more efficient player. The program will be coached by tertiary qualified coaches and lead by our own Head of High Performance, Milo Micovic. Furthermore, with our ongoing relationship with MyCity clubs, we are happy to provide this service at a discounted rate in which the discount code has been emailed out (If you have not received an email, please get in touch with your child's name and team). To book your child a place in our upcoming speed camp, follow the link to our landing page and select Speed Camps": https://www.brisbanecityfc.com.au/athletica/ *To maintain the quality of each session, places are capped to ensure the ratio of coaching staff to players allows for each player to maximise this opportunity. Thus, book now to avoid missing out!* For further enquiries, please email: [email protected]

15.01.2022 ATTENTION: Over half of our spots are now booked! For any serious, young and aspiring athlete seeking a competitive edge for season 2020, there still is a chance to reserve your spot! _______________________________________________________________... We're only two weeks away before kicking off Speed Camp 2020. To ensure you get the most out of our 6-week camp, we've capped the number of positions available to maximise your learning opportunity! Book your place via the link below to avoid missing out! https://www.brisbanecityfc.com.au/athletica/ All young athletes from all clubs welcome! *Discount code for MyCity members has been emailed* For any queries, please email: [email protected]

15.01.2022 What does your Plyometric Continuum look like? We can spend a life time coaching our players how to run faster and jump higher but what is the point if we haven't taught them how to decelerate/land correctly. It's like installing a Ferrari engine, in your car, with no brakes... Thus at Athletica we like to start at the basics and work our way through our own plyometric continuum. No matter at what level you play at, doing the small things right will go a long way with prevent...ing ankle and knee injuries. In the videos below Linwood is demonstrating how we integrate the eccentric absorption phase across multiple planes focusing on correct posture and muscle control before we introduce the concentric development aspect of jumping in which Jack has already progressed towards after smashing the past couple of weeks of training. So next time you see someone jumping on 3 stacked boxes, wait and observe how they actually get down. See more

14.01.2022 Planning general strength training in the Off- season? Strength and Energy System Group Fitness Sessions are now available. The purpose of this program is to Develop Flexibility and Mobility, Coordination and Reducing Injury Risk through diversity. The base of this off-season program is strength and power development. This is training includes a greater amount of Body Weight and basic lifting movements to develop motor patterns for more technically difficult exercises in the future. For more info, contact Carmine at [email protected]

13.01.2022 We dont just look after outfield players in Athletica, we love our goal-keepers too! Goal-keeper specific programs are always fun to write because not only do they encapsulate a range exercises targeted at strength and power but between sets we like to throw in "mini-games" that test your reaction time, co-ordination and balance! This is where our fun creative side comes out! Heres Jake, our first team NPL goal keeper being put through our resisted lateral lunge + dive c...ombo targeted at improving his lateral single-leg power development! -Milo

11.01.2022 Week 1: Initial Testing + Strength session Week 2 & 3: Running Mechanics + Strength session We're halfway through our speed camp with all athletes completing their initial assessments and getting stuck straight into our strength and running programs. Looking forward to re-test day next month to see how far everyones come!

10.01.2022 What does a typical session at Athletica look like? Each session begins with myofascial release techniques/ trigger pointing to reduce muscle tightness whilst encouraging blood flow to the muscle tissue that can instantly have beneficial effects of increasing our range of motion and exercise quality. The session is then broken down into muscle activation, power, strength and finally trunk strengthening exercises! ... Take a look:

10.01.2022 Always working harder to become a fitter and stronger player.

10.01.2022 Hey, Hyundai A-League maybe an end of season sprint to settle this once and for all? In addition to our commitment of working with individual athletes looking to further their physical development, we also work very closely with all our senior footballing teams (18s, 20s and 1st team) at Bris City FC. Recently, we ran our pre-season testing night compiled of multiple strength, power and aerobic measures including the hotly contested smart gate 20m sprint. ... @alexfiechtner took home the honours this time round, running a rapid 2.83s, with Athletica athletes @ethan.wildermuth and @c.onnormckenzie running a close 2nd and 3rd clocking in at 2.86 and 2.89s. All in all we had 10 first team players run a sub 3 which is an enormous achievement and result for our department and the individuals. Who wouldve thought, lifting heavy weights in an organised manner would transfer into being lightning fast on the pitch

09.01.2022 Thanks to Technogym and Endura Sports Nutrition for looking after our players both on and off the field! #fuelledbyEndura

09.01.2022 Busy Saturday morning as per usual. Nothing like a 7am start to your weekend. Boys putting in the extra work to look after their hamstrings & adductors this morning with some single leg plyos to challenge power & stability. Enquire within if youd like to start with our qualified S&C coaches now! ... #forzacity #buildingathletesoftomorrow

09.01.2022 Pretty good measure of strength I’d say!

09.01.2022 Training with loads of 0% 1RM to optimize power with no "external loading", a purely ballistic movement, approximates the velocities seen during sporting movements. Power training at Brisbane City FC involves training with various loads. The goal is to increase force,power,and velocity capabilities.

07.01.2022 We don't just look after outfield players in Athletica, we love our goal-keepers too! Goal-keeper specific programs are always fun to write because not only do they encapsulate a range exercises targeted at strength and power but between sets we like to throw in "mini-games" that test your reaction time, co-ordination and balance! This is where our fun 'creative side' comes out! Here's Jake, our first team NPL goal keeper being put through our resisted lateral lunge + dive c...ombo targeted at improving his lateral single-leg power development! -Milo

07.01.2022 Db Step Up A-Stance Emphasising strong hip lock with an explosive knee drive. One of our key lifts in building speed. stay tuned. ... @giocagrips @technogym @benjamesgibson

07.01.2022 Injuries suck and theres no doubt about it! Meet Linny, aka "big calves" Weve been working with big L for the past 6 months on bullet proofing his hamstrings and adductors however 9 weeks ago Linny sustained one of the more annoying injuries, a scaphoid (wrist bone) fracture that will sideline him for at least 12 weeks. ... How did Linny respond? Continued to turn up week in, week out and hasnt missed one session. This is the mentality we look for in athletes. The single worse thing you can do when injured, is completely stop training!! (unless youre in the very acute stage post injury that is). Although Linny couldnt lift/carry anything for these past 9 weeks, we always find a way to ensure he is still getting the most out of his training! -M

06.01.2022 Olympic lifts are arguably the most difficult/complex exercise to master for power training. We know the important role Rate of Force Development (RFD) plays in vertical jump performance (1) as well as the force and power characteristics of different exercises in which demand a high RFD (2). Therefore we can use this research to structure our training plan to accelerate our power development! Luckily, weve got some fresh Train with PUSH bands that have just arrived and can r...elay live feedback to our athletes in regards to how quick/powerful theyre moving the bar. Linwood has just returned from a month in the and is straight back learning his Olympic lifts. Using the Push Band we can record Linnys Mid Thigh Power Cleans and set a Velocity Cut Off criteria to ensure he is pulling at his maximal velocity. Research has concluded that, to maximize power training adaptations, velocity loss during sets of power exercises like Olympic lifts, jumps, throws etc should be set to 10% (3).Hence, we are able to employ this by setting the app to flash red when it picks a 10% in velocity. We have spots now open to take on new athletes wanting to improve their physical profiles and athleticism. If so, drop us a line in our inbox or email, [email protected] (1): McLellan, C.P., Lovell, D.I. and Gass, G.C. (2011). The role of rate of force development on vertical jump performance. Journal of Strength and Conditioning Research, 25(2), 379-85 (2) Comfort, P., Allen, M. and Graham-Smith, P. (2011). Kinetic comparisons during variations of the power clean. J Strength Cond Res 25(12): 32693273 (3) Baker, D. (N.D). An Essential Guide to Velocity Based Training. Retrieved from: www.trainwithpush.com/free-vbt-guide-by-dan-baker

06.01.2022 Stay tuned for further information.

06.01.2022 Crux of Strength & Conditioning, Exercise Prescription: The way you write a program from exercise selection, sets,reps, rest, load, in season vs off season- should all reflect what your primary objective of your said program is . How well did you lay your foundation? What is the structural integrity of the walls youve just built on top of your foundation. And how well have you aligned these walls ...so that the roof can sit nicely a top? . Maximising an individuals potential to become a stronger/faster athlete solely relies on how well theyre guided through each of these stages. We know training for hypertrophy, physiologically we our cross sectional area (CSA) of our muscles. We manipulate certain variable to build strength- the ability to develop maximal force in a single voluntary contraction. We aim to the number of motor units firing to a specific muscle as well as influence muscle fibre types to change to our preferences. Strength, funnily enough is closely linked to CSA of our muscles. Finally, the on top- Power, the product of speed and strength. The ability to rapidly overcome external resistance with as rapid a contraction as possible . To increase power, put simply, increase speed (sprints/speed work) or increase strength (). The variables mentioned at the start need to be significantly modified to align with the holy grail of S&C our force velocity graph. Jack has just completed his 6 week strength block and is 2 weeks into his power phase. We add power bands into his squat as theyre an excellent tool to ensure Jack is exploding throughout the entirety of the movement focusing on speed-strength. Stay tuned as we await the arrival of @trainwithpush bands, so we can begin to provide live data feedback to our players and be able quantify how quickly Jack is actually moving the bar to inform us when hes fatigued and has dropped out of our target speed zone! Neeed assistance with putting a plan in place? Drop us a line at: [email protected] or message us through our socials! -Milo @ Brisbane City FC

05.01.2022 The past couple of weeks has seen us commence our Off-Season block of strength and conditioning. The players set their goals, determined their off-season focus (hypertrophy, strength or power) and finally completed our 1RM testing protocol (1 rep max lift) designed at formulating specific lifting zones backed by science. Meet 18yo Ethan, Athletica's very first athlete who started training 1.5years ago and is onto program #12. Ethan's primary focus has been strength & power ...over this time and is pictured here attempting a $1.65 Trapbar Squat. Unfortunately, it was a little too expensive for Ethan, however he still managed an impressive 160kg lift.. not bad for 2.3x his body weight. Ethan also took first place honours at our recent testing night recording the quickest 20m sprint and agility times. The key to having a good season, is having a good pre-season. The key to having a good pre-season, is having an even better off-season. To start your preparations with us for season 2020, simply drop us a line on our facebook page or email us at [email protected] #trainsmart #trainhard #buildingtheathletesoftomorrowtoday -Milo

05.01.2022 Having recently flown back from the and currently Day 7 of self-isolation, I first hand know the struggles of staying sane whilst in the confinement of the same 4 walls. In times of adversity and change, we really discover who we are and what were made of We play the cards we get dealt. ... It is now, more than ever we build character. Dont have gym equipment? No excuse. If youve got a living room, youve got a gym. For all footballers currently in isolation, give these exercises a hit and see how you go. All drills/exercises are designed to improve sprint speed, strength and power specific to football Enjoy!

05.01.2022 Did you know on average, females are 4-6x more likely time sustain an ACL injury! Why? Because anatomically, females often tend to have a greater Q-angle (angle of the femur from the hip to knee) than that recorded of males, as well as a decreased intercondylar notch width. ... You can argue the significance of the above anatomically differences are greatest when we experience rapid musculoskeletal growth (growth spurts). Our centre of mass increases, the forces we experience when we jump + land increases. Couple this with poor proprioceptive feedback (when we feel gumby) with difficulty balancing and ultimately dampening the above effects all equally play a role on increasing the mechanical stressors on our knees!! But doesnt this ^ apply to both Males and Females? It most certainly does, however due to basically biology we know it takes females a little more time to reach adequate strength primarily in their hip abductors and hamstrings opposed to their male counterparts relative to their body mass. Weak hip abductors are very closely related to poor trunk control and stability if theyre not addressed early and appropriately. Not to mention the risk fatigue plays if your fitness is not up to scratch, poor neuromuscular co-activation coupled with weak hamstrings and lower limb asymmetries/injuries! Next time you jump, do it in front of a mirror and watch how you land. What do your hips, knees and ankles do? Its good knowing about the problem, so whats the solution and what can we do to reduce this likelihood? Tune in: @ Brisbane City FC

04.01.2022 Stay tuned to hear from the man himself on what he believes is key for breaking new speed records! #Repost @aleague with @make_repost The new Sonic movie is looking great .... #ALeague #SYDvADL

03.01.2022 Performance Coach and Athletica Director Milo, begins his 6-week scholarship to complete his Doctor of Physiotherapy degree at Stanford University. Working as a physiotherapist with their Sports Medicine team will allow him to learn new methods and exercises to implement at Athletica!. Heres to new experiences!

03.01.2022 Ready to Fly!! #forzacity

03.01.2022 "How do I train to become faster" is one of the most FAQ I get asked. So to tackle this upfront, well be releasing a three-part educational series addressing the different phases of training, highlighting specific exercises we like to use to best assist with sprint perforamnce whilst keeping everyone up to date on recent research for best practice! We hope to provide you with a new understanding on how a well structured strength program should look as well as give you some ...tips on things to include in your training week. We breakdown differences in acceleration vs speed, factors to assist with being quick across 5-10m (for midfielders) vs 40m overlapping sprints (for wingers). In the meantime, enjoy our hyped-up trailer! #sportscience #strengthandconditioning #sprintperformance #athletedevelopment #football #soccer

02.01.2022 Putting in work both on & off the field this morning. With the newly renovated gym comes plenty of new toys that allow us to integrate speed/agility drills within our usual strength work. Seen here are our boys putting in plenty of posterior chain work, beginning with a number of running mechanic drills. The drills are all targeted at improving foot positioning, posture and power output by improving their capacity against resistance. ... Enquire within to start your first session with our qualified strength & conditioning coaches. -M #s&c #sportscience #runningmechanics #power #forzacity

01.01.2022 MESSAGE FROM ADELAIDE UNITEDS ATTACKING BULLET FOR SPEED CAMP 2020! Dont take our word on the importance of strength and speed training but hear it from Adelaide Uniteds attacking bullet and arguably the A-leagues quickest player, Nikola Mileusnic. With only 3 spots remaining before we kick off Speed Camp 2020 in less than a week, theres still time to reserve your spot! ... Simply follow the links provided to get on your way to learning, implementing and improving your running efficiency, speed and overall strength! P.S dont quit your day job Niko, those acting skills probably isnt going to win you an Oscar any time soon