Border Sports & Fitness Centre in Albury, New South Wales, Australia | Sport & recreation

Border Sports & Fitness Centre

Locality: Albury, New South Wales, Australia

Address: 3/39 Bennu Circuit 2640 Albury, NSW, Australia

Website: http://www.bordersports.com.au

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• Sport & recreation
• Gym/Physical fitness centre

25.01.2022 Youre a superstar Emma! A true professional with her preparation. Also a great role model for the younger players coming through. Heres to a big 2020 season with the Bandits

25.01.2022 Congratulations to all the boys that made the squad. Great to see the BSFC boys well represented! Rewarded for the hard work to this point, but now the real challenges begin. To the boys that missed out, there will always be more opportunities. You just need to put the work in to make sure you are ready to take those opportunities as they present

25.01.2022 Its been great to see an influx of young athletes over the past 2 weeks, appreciating the benefits of well structured S&C programming in a supervised/coaching environment. Footballers, netballers & basketballers alike, getting ready for big 2020 seasons. @murraybushrangersofficial @banditsawyouthleague If you are still on the fence, hear what @snoopr21 (current Richmond AFLW player) had to say about our training.... Border Sports and Fitness programming is great for me while living in Melbourne & playing AFLW. But prior to moving to Melbourne, the 18 months I put in with the BSFC went a long way to getting me drafted. Coming from motorsports, I had a lot of work to do with my lower body function and running, but Tim & the team put together a long term plan to develop everything I needed to perform for footy. Even now they are always trying new things and setting new challenges for me to make sure my mind is always busy/focused on the next challenge, therefore Im never bored and always striving to be better. This also means we are getting the best out of me finding new little 1%s along the way. The guys are always studying and researching to keep up to date with the latest training, they want to be the best they can be, to get the results they can the most quickest and smartest way possible. It never feels like you have to ask anything of them because they want to be better making me better. Lastly they are always checking in to see where Im at making it a personal relationship not just a trainer relationship, understanding my needs off the track as well as making me feel like more then just an athlete. DM or email us for an appointment in how we can help you or your child be a better athlete.

24.01.2022 You become what you consistently practice. Something to think about when training on your own at the moment. Use it or lose it applies here to the general population. That applies to basic strength, balance, flexibility and fatigue-resistance for everyday life. For athletes, particularly those that feel the need for the gruelling long runs in the absence of sport training, have a think about the following.... A consideration for performance is our muscle fibre types. Type I & Type II fibres function differently. Our genetics play a role in our % of Type I & II fibre makeup. However, our training can create a shift in not only how they function, but what % we have of each. Eg. Marathon runners can be made up of 70-80% Type I fibres. Whereas, sprinters can be made up of 70-75% Type II fibres. The untrained sit closer to 50-50% of each. Running for fitness at the moment is more than just gruelling runs. The danger of too much of this is the shift to Type I fibres, great for longer duration, low intensity work. But team sports require high intensity efforts interspersed with lower intensity efforts. This requires highly trained Type II fibres for force, power & speed production. Dont neglect the high intensity work. Sprinting, jumping, and max strength work are still priorities above all else. Be smart with your training. @tim_madden30

24.01.2022 Online program snapshot of Mondays strength session. Our strength sessions are designed specifically for: 1. maximal strength development. &... 2. to provide a stimulus to increase muscle mass. Using scientific principles, it is still possible to achieve both these goals training from home. To stimulate the neuromuscular system to recruit and enhance those important, bigger muscle fibres, we get creative using: - maximal force production. - fast contraction velocities. - targeted fatiguing protocols. Trainer smarter AND harder!

24.01.2022 Online program snapshot of Monday’s strength session. Our strength sessions are designed specifically for: 1. maximal strength development. &... 2. to provide a stimulus to increase muscle mass. Using scientific principles, it is still possible to achieve both these goals training from home. To stimulate the neuromuscular system to recruit and enhance those important, bigger muscle fibres, we get creative using: - maximal force production. - fast contraction velocities. - targeted fatiguing protocols. Trainer smarter AND harder!

21.01.2022 "Growing Pains" in Children/Adolescents...... IS NOT NORMAL! See what our S & C Coach Tim, has to say below. If your child is experiencing pain during sport or exercise, PLEASE do not delay in seeking assistance from our staff at BSFC. Phone 02 6043 2032.

21.01.2022 Online Training overview: Our program structure is based on what we feel is important to include from a training perspective, but still acknowledges the basic training principles of stress, recover, adapt & repeat. Just because training has moved online, doesnt mean we neglect what works. Mon - High CNS stress. Tues - Low CNS stress.... Wed - Low CNS stress. Thur - High CNS stress. Fri - Low CNS stress. Sat - Moderate CNS stress. Sun - no CNS stress. Our online program includes: - Full workout videos. These arent demo videos, they are around 30 mins and include a warm up, different exercises in various formats, and even your drink breaks. - Planned. Weve built a weekly plan that evolves month to month to ensure you make consistent improvements. We can track and store certain results so you can see your progress over time. - Safe. We offer variations and coaching instructions to modify the program as you need. And the weekly plan spreads out the higher CNS stressors to allow recovery time between workouts to not burn you out and fry your immune system. Exercise should make you feel better, not leave you feeling run down. - Backed by experience. Weve coached 1000s of clients from absolute beginners to elite athletes. We know what works and what gets results. What the program is NOT: - painful to watch live workouts. - quick demos which then leave it to you to figure out on your own. - random workouts thrown together without purpose. - repeat HIIT sessions using difficult as a disguise for the fact your trainer has no idea how the human body works = dangerous. - designed by an inexperienced PT or a health practitioner who has never trained anyone in the gym but is suddenly an expert. This is a well-rounded program that is beneficial for all ages and abilities. No equipment is required. It can be accessed on phones, tablets and computers for you to complete when it is convenient for you to do so. What are you waiting for?

20.01.2022 WE ARE BACK It’s exciting to finally say those words. We have sent out an email to BSFC Members as we need your help in re-opening. Please complete the survey to have your say regarding class times and to help us provide the best service we can. The sooner we receive your responses, the closer we are to opening. It’s short and sharp, and will only take a minute!... With new rules and challenges we will be re-designing our timetable and classes. Once we receive this information we will send out the new look timetable and information.

20.01.2022 Online Program 1-Week Trial. Structured program. Full workout videos. Caters to all abilities.... Weekly variety. Click the link to gain access from Sunday 26/04 to Saturday 02/05 for your 1-week free trial. Offer expires in 7 days. https://forms.gle/2on2uom1pFFvGFat8

20.01.2022 In one word, what is the biggest difference between our AFL program and other programs out there? SPEED. There are programs for getting stronger. There are plenty of programs with conditioning. Our programs include these also. But a big difference in what we offer is the integration of strength & power development in the gym with acceleration, speed and speed endurance training in the field.... We want to MAXIMISE transference to sports PERFORMANCE! Depending upon which 1 of the 5 player-types you decide on, dictates how much emphasis goes into developing each of the key physical attributes for performance. And yes, the programs are perfect for female footballers too

19.01.2022 We enjoy seeing these athletes working hard (and suffering) as weve all been there to know what that feels like, but there is still a method to their madness. With social media access like it is we can get an insight into what these athletes get up to. With that comes a huge danger though!! There are some key points to this article that I feel people may miss (as we see it all the time):... - these guys are elite athletes. For the most part they move well, have a good strength & fitness base already, and have full time staff members to monitor and treat any issues. They have daily measures for fatigue to modify training before problems occur. - this is their off-season program. They work on general fitness in their time off so that when they get to their pre seasons their fitness work actually backs off so that they can focus on getting good at what they need to = playing football. - improving fitness when team training commences isnt the goal, even in elite athletes. Proper training structure develops the technical, tactical and mental skills required to perform well, all with the balls involved. - different training plans for different people. They arent all doing the same sessions all the time. Darren prescribes certain exercises for different players based on their needs, training history, injury history, age, etc.. it is all calculated. Yes they train hard and we are all for that. But if you take anything from this, its EARN THE RIGHT to train to maximum intensity. If you are u16 it isnt for you. Your bodies are most likely not ready and they need the energy to develop & mature physically through these crucial ages. Focus on moving better and building the appropriate strength first. If you are an adult it still may not be appropriate. Fatigue leads to compensatory changes in movement, repeat these under fatigue and they become more permanent. This increases the risk of future injury and reduced performance. One of the biggest contributors to fatigue is volume. Now that pre-seasons are well and truly upon us, coaches are hopefully incorporating fitness into their training by involving balls and progressing appropriately, not specific fitness sessions without the balls. We are always happy to discuss training with anyone that wants some guidance. Having experienced the inner sanctum at many elite clubs, we want the best for our local athletes. We want to increase sport participation, not contribute to higher drop-out rates by silly and outdated training methodology!

19.01.2022 Its been a great week for the BSFC footy girls! @snoopr21 made her @richmondwomens debut, although it was a tough day for the . But knowing what Snoop has had to go through, just getting back on the field is a huge achievement. Many others would have quit a long time ago. @kerryn_macca makes her Senior debut for the @coolangattafc_bluebirds in the @qafl_qaflw today, the QLD equivalent of the VFL. After a finger fracture shes in the side for their Rd 3 game this afternoon! ...The 6am members will know how hard Kez worked last year before moving up to the GC. Good luck today Kezza! @mikaela_trethowan is going well with @stkildafcw VFLW side. The VFLW girls have been playing practice matches in preparation for the VFLW season but to also give the AFLW players are run that arent picked for their respective sides. Mikka has been spending most of the game through the midfield and half back, mixing it with some of the best womens footballers. I found out the hard way how good she is getting . And the 16 yo sensation @gracehay12_ is killing it with the @murraybushrangersofficial girls. Grace juggles football and netball as a super talent in both, the hardest thing for us is getting her to choose footy . We are proud of all our members who put the work in and get the results. Keep up the great work girls! Nb. If you are a female footballer and want to achieve your best results, you know where to go . With the boys seasons about to kick-off, the pressure is on them to keep the great results coming!! @tim_madden30

19.01.2022 Why understanding how to balance your calorie intake with your individual needs is critical at a time like this. With routine disruption (not as active through the day), we need to adjust our calorie intake to meet our own requirements. Exercising more helps to offset this, but not by as much as you think (1-20% of your total daily energy expenditure). What you eat matters.... A 400m race, probably the toughest event in track & field, burns a total of 50 calories. Exercise to move well, improve your mental wellbeing, to be strong and healthy, and to have fun. Weight loss comes from good habits and achieving a calorie deficit. More than 10 years on from the swine flu pandemic, we now know that having excess fat, particularly in the abdominal area, can impair immune function and overall health. Why? Excess body fat contains numerous different immune cells that, unlike healthy fat, do not function properly to protect the body against infection. https://hiitscience.com/the-perfect-storm-is-excess-fat-a-/

18.01.2022 We are a big believer that consistency is what brings the best results. Giannis Antetokounmpo, current NBA MVP and Milwaukee Bucks superstar, is testament to that! (and he likes the hip thrust as much as us )... It takes consistent focus, commitment, & resolve year after year to truly achieve great progress. This is as true for the general population looking to improve their overall health, as it for athletes like Giannis looking to improve sports performance. Training for 12 week blocks 2-3 times over the year wont cut it. All you do is start over again each time and never reach true progression and potential. Dont wait until the season is upon you before putting the work in. Contact us to hear how we can get the best individual results for you.

18.01.2022 Congratulations to Todd & Melita on the safe arrival of little Archie!!

17.01.2022 Can you spot the difference? First Dangerfield, then Cumming & now Taylor Harris have featured in box jump videos showing off their incredible athleticism. While its impressive to see the height of the box they jump on, or the height of the hurdles being used, theres a better way to get more out of your jump training.... @caseymitchell06 is performing the same exercise in the 2 videos - continuous jumps for height. In the 1st video youll notice she clears the hurdles comfortably, but its how she does this thats interesting. Re-watch the videos but focus on the height of the hips and head throughout. Youll notice the greater displacement on video 2, which relates to a higher jump. Jumping and tucking to clear the hurdles, or landing in a deep squat on a box, defeats the purpose of the jumps and can be a little risky in the case of the box jump. Instead, focus on powering off the floor, launching yourself towards the sky. Clearing the hurdles with straight legs relates to much better power production then quick little tuck jumps. Which photo is likely to be the player that gets the rebound or catches the high pass on the court? Our specific preparation phase develops the specific qualities for the sport in question, and for netball explosiveness is critical to on-court performance. Book in with our sports performance manager Tim if youd like to find out how you can get more from your training: https://calendly.com/timbsfc/newclient

17.01.2022 Credit: @alex.nateras brilliant presentation @vald_performance. Hopefully, everyone at home is finding ways to stay motivated and getting innovative with their training methods. The aim of training while at home = to keep making gradual gains in performance.... As a minimum, we want to limit the de-training effect that occurs without the required training stimulus. Think of it this way, 5 weeks of isolation down and lets say another 5 to go.. Athlete A continues to train and makes a very modest 1% improvement in strength each week. Athlete B barely trains and declines at a very generous rate of 2% each week (likely to be more). Sport is back after 10 weeks of isolation. Athlete A has improved 10% overall in strength. Athlete B has declined in strength by 20%, and is now 30% behind Athlete A. Apply this to strength, power, speed, endurance.. its the same principle. Consistency is the key. Isolation or no-isolation, making small improvements adds up in the long term.

17.01.2022 Coronavirus Update Like everyone else, we are trying to stay informed of what we need to do as a business to ensure the safety of our staff and members. Please be reassured that the Coronavirus is not airborne and cannot travel across a room via air-conditioning or heating. It spreads through close contact with an infected person; mostly face-to-face or within a household. ... At this point in time we view the Coronavirus much like a bad flu. We have sought medical advice regarding its risk and at this point we dont feel any need to close the gym. However, common sense needs to prevail. Just like a bad flu, the at risk populations like babies, the elderly, and those with complicated medical historys are prone to more serious complications. To reduce the risk of infections being passed on to others (not just the Coronavirus), we ask that you stay home if you arent feeling 100%. We can always prescribe home sessions for those that are unable to make in into the gym. In terms of reducing the risk of infection we will be stepping up our cleaning procedures. We ask that all our members take on the following to help protect everyone around them: - Hand hygiene for infection control. - Try not to touch your eyes, nose or mouth. - Cover your nose and mouth with a tissue when you cough or sneeze. If you dont have a tissue cough or sneeze into your upper sleeve or elbow. - Isolate yourself at home if you feel sick. - Regularly clean items such as mobile phones, phones, computer, desks. - Continue healthy habits exercise, drink water, get plenty of sleep. - Don't wear a face mask if you are well. - Buy an alcohol-based hand sanitiser with over 60 per cent alcohol. - Stay at home if a family member is unwell and you are their carer (i.e. young children, elderly parents). - Phone your GP first if you need medical attention. They will tell you what to do. Some Corona Virus information - What are the symptoms for COVID-19? Many people who contract COVID19 will suffer only mild symptoms. The most common symptoms reported include: - Fever - Breathing difficulties such as breathlessness - Cough - Sore throat - Fatigue or tiredness. What do I do if Im feeling unwell but have not travelled? We ask that you stay at home if you are not feeling well, regardless of whether this may be related to the 2019 novel Coronavirus COVID-19 or not. What do I do if Im feeling unwell after travel? If youve returned from international travel in the last 14 days or come into contact with a confirmed or suspected coronavirus case, and begin to feel unwell and develop a fever, shortness of breath, a cough or respiratory illness, please seek your own medical advice. For more information: https://www.dhhs.vic.gov.au/victorian-public-coronavirus-di

16.01.2022 Good to see the ongoing hard work pay off for Natalie & Tegan Gibbons at the recent NSW Country Regionals.

14.01.2022 Thanks Albury Basketball for inviting us down to be a part of your day! After a quick chat to the players & parents on resistance training for youth athletes, Tim put 100+ talented basketballers through a warm-up in preparation for 3 hours of training! The players were fantastic, as were the coaches! We are looking forward to being involved this season and seeing the growth across the teams! ...

13.01.2022 Be the best version of yourself! Todd breaks down some simple ways for you to achieve this! One of the biggest mistakes people make in the pursuit of weight loss is the importance they place not only on exercise, but cardio training.... If you like cardio, great. But people need to realise that exercise plays a small role in weight loss results - maybe as low as 5%. There are much more effective ways to achieve results by building better habits. Its actually easier than most people think, they just havent been educated on the best way to go about it. The #1 goal for training in the gym should be to improve movement quality.

13.01.2022 Dont wait until next week, next month or next year. If you want next year to be different. It starts today! Weight loss, improving sports performance and reducing aches & pains they all take time. You need to start the journey now! You got this. Change your mindset, dont wait. Make it happen!

13.01.2022 We love exercise! There are so many benefits for people of all ages! What are you waiting for? Lets move!

12.01.2022 Congratulations Deb its great to see your hard work being rewarded The smallest changes can make the biggest difference

12.01.2022 Credit: @alex.natera’s brilliant presentation @vald_performance. Hopefully, everyone at home is finding ways to stay motivated and getting innovative with their training methods. The aim of training while at home = to keep making gradual gains in performance.... As a minimum, we want to limit the de-training effect that occurs without the required training stimulus. Think of it this way, 5 weeks of isolation down and let’s say another 5 to go.. Athlete A continues to train and makes a very modest 1% improvement in strength each week. Athlete B barely trains and declines at a very generous rate of 2% each week (likely to be more). Sport is back after 10 weeks of isolation. Athlete A has improved 10% overall in strength. Athlete B has declined in strength by 20%, and is now 30% behind Athlete A. Apply this to strength, power, speed, endurance.. it’s the same principle. Consistency is the key. Isolation or no-isolation, making small improvements adds up in the long term.

11.01.2022 We are back into our full timetable. Our collaboration with @flexoutphysio continue. @sabrinafargey will continue providing private consults Monday afternoon at 5 & 5:30pm. Then follow up with her athlete only stretch and recovery class! Please contact us to book in or join BSFC/Flexout stretch & recovery Facebook group.

11.01.2022 Dont get duped by these unfortunately all too common 5 female fitness zombie lies. Posted @withregram @drjohnrusin @tim_madden30

11.01.2022 This is for the female athletes, and parents and coaches of female athletes. Here are Tims thoughts on female injury rates as someone that is involved in the performance and rehab for AFL, basketball & netball as an S&C coach, as well as having coached female AFL players. The topic has been in the news again thanks to leaders in the field making their thoughts known after the recent reporting of female injury risks in the AFLW, and comments around female hormonal differences... being the reason for the higher female injury risk. What if we are missing the point with the generalisations being made!? It is highly likely female athletes experience higher injury rates not because they are female per se, but because they lack the strength, movement skill and training experience compared to their male counterparts. Previous research has been misleading on this, with that starting to change. When strength, skill and training experience are matched in studies, the male vs female injury risk differences start to narrow, or disappear altogether. So what does that mean? Female athletes need to get over their fear of putting on too much muscle in the gym (they wont). Parents of female athletes need to understand the gym environment is not only safe, but is a necessity from an early age (growth is not stunted). Sport coaches of female teams need to prioritise resistance training over conditioning in the gym, and better structure their training sessions to include sport specific technical, tactical and physical development (make your players better at their sport). We need athletes, parents, sport coaches, National sporting bodies and talent pathways to recognise this and make the investment or our kids will keep paying the price! Until the sporting bodies make the changes, lets keep educating our athletes, parents and sport coaches to better their practices and place more importance on the gym environment (not from a conditioning standpoint, but from a strength standpoint). Spread the word! Must read: https://journals.humankinetics.com//ijspp/14/9/article-p11

11.01.2022 Good Morning BSFC Members For those of you who have filled out the survey we have started emailing you to let you know which groups and times you will be training. If you have any questions or concerns please email us ASAP. We really want to get you back into your training next week!

10.01.2022 WE ARE BACK Its exciting to finally say those words. We have sent out an email to BSFC Members as we need your help in re-opening. Please complete the survey to have your say regarding class times and to help us provide the best service we can. The sooner we receive your responses, the closer we are to opening. Its short and sharp, and will only take a minute!... With new rules and challenges we will be re-designing our timetable and classes. Once we receive this information we will send out the new look timetable and information.

10.01.2022 2020 Active Kids Vouchers are able to be redeemed at BSFC! Just pass on your voucher details to the staff and we will subsidise $100.00 off your membership! Its easy as 1,2,3! What a great initiative by the NSW government to help kids start and remain active! Our student program is full of energy, fun and supervised training for maximal results. ... Check out Service NSW website for further details.

09.01.2022 The Problem? Athletes are behind the 8-ball from the start as they dont do the work in the off-season. The best way to avoid this is to stop putting off your training. Look at elite athletes from all sports around the world, even in their holidays they keep their training up to help prepare for their next training phase. (The other problem is this emphasis on fitness, but well cover this in another post). In a previous post we discussed the different programs or player-t...ypes we offer for our football program. In the 2nd image you can see how we structure our football training, developing different attributes depending on the player-type we are working with. For netball, our 2 player-types are Midcourter & Goaler/Defender. For basketball, our 3 player-types are Guard, Wing, & Athletic Big. The goal of our program is to improve performance on the field, where it matters. This requires a concentrated effort over time. Hence why the off-season and pre-season is critical to your performance in-season. During the season we keep our gym training going to ensure strength, power and speed performance is maintained. We dont want to be introducing a new stimulus in-season, we simply want to concentrate our previous training to ensure we perform well and stay healthy. If you arent in the gym during the season, the fatigue that accumulates and the lack of a strength stimulus will result in a reduction in performance and an increased injury risk. We see this constantly and the research backs this up. So if you havent completed the training over the off-season period, you are behind when the pre-season starts, and you remain behind during the season. The next training phase starts on the Nov 4th for our football, netball & basketball programs. Now is a great time to contact us to sign-up.

09.01.2022 Yes, we are still open! Members are reminded to book in via the online timetable in case the timetable does change: https://member.clubware.com.au/bordersportsfitnes/TimeTable... A reminder for all members to also bring a towel with them when attending the gym. For those members that are staying home, please contact us for home program options

08.01.2022 Posted by @athletesauthority. The same applies for us @ Border Sports. We arent about big classes and high volume traffic. Instead, we focus on the individual and everyones unique needs. Our training environment reflects this. We continue to stay open, with some extra precautions in place. We will be closed Friday the 20th for the afternoon due to the public holiday. @toddy_miller21 & @tim_madden30 will be using the time to figure out what the immediate future looks like, w...ith some changes likely to ensure we are doing everything we can to protect the health of our members. For now, we feel staying open to allow our members to stay active is critical for their overall health & wellbeing! With sports on hold, now is more important than ever that athletes keep their training going so they are ready when the seasons do come back on!

07.01.2022 Why training plans are really important. And why now, with regular exercise routines interrupted, its important to understand the fitness-fatigue concept so you dont just run off and complete whatever workout you can get your hands on. Training creates stress. Stress creates fatigue. When the body adapts to the stress and recovers from the fatigue, we get an increase in performance. Well thats the goal anyway. The top image shows this. The new baseline performance level ca...nt be realised until fatigue subsides! This can take up to 72 hours, depending upon the stress. When stress builds up, fatigue accumulates. In the second image, the subsequent training stress in high frequency (could be daily training sessions) doesnt allow for complete fatigue recovery, so performance actually declines. Currently our training is limited to online methods. But that doesnt mean we neglect basic training principles. Although we might have daily training options, the training stress will differ between intensity, volumes, type (HIIT/mobility/core), and muscles/movements used, planned across the week to help improve, not hinder, performance!

06.01.2022 Great message from the TD Athletes Edge team across the pond! The issues that may be holding you back are probably things that weve seen 100 times before!

05.01.2022 Pocket profile on the pocket rocket!! A little disappointed the skiing got the nod as your favourite destination over BSFC! But I guess youve got to have some downtime. One of the hardest workers weve had the pleasure of coaching. Its been incredible to see you grow on and off the field.... This is only the beginning Thurgoona Football Netball Club Iilish Ross

01.01.2022 Well done to Grace for her Best on Ground performance in the Murray Bushrangers draw with the Western Jets on Saturday. Watching the live stream, she was a star in defence, taking intercept marks and locking down the opposition key forward. Its an impressive performance in the countries premier u18s competition from someone who is still eligible for u16s.... Grace does a great job getting her gym sessions in between her football & netball commitments! Keep up the great work Grace

01.01.2022 Thank you to Sport Albury Wodonga for having us involved in the Norske Skog Young Achiever of the Year awards again in 2020! Its fantastic to see our regions quality athletes and their achievements recognised, along with their families, coaches and sporting organisations who all sacrifice so much To be involved in a small way is our absolute pleasure