Coach Lester in Croydon, Victoria, Australia | Fitness trainer

Coach Lester

Locality: Croydon, Victoria, Australia

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• Sport & recreation
• Gym/Physical fitness centre
• Coach
• Fitness trainer

25.01.2022 Straight back to work! Great to have you back @jaackrosss

23.01.2022 Great to be apart of the Saxon Sports team! I’ll be now taking on new clients! Services include: - Strength & Conditioning sessions... (1v1 or small group) - Fitness testing - Movement Screening - GPS data from training and game day Inbox for your interest or to book a session!

23.01.2022 Another great result from putting in the work & staying focused during the lockdown! @zavier_maher If you want to #winforever , always compete! #preparation #commitment #workethic #consistency #resilience #winforever

23.01.2022 Developing speed, agility and quickness for AFL Performance in AFL (and most sports) is highly dependent on athletes' ability to rapidly and efficiently initiate and stop movement in multiple directions while maintaining optimal body control and joint position. Athletes can change directions more effectively by ensuring the body is in an optimal position to produce, absorb, project, and stabilise both internal and external forces. The transfer of forces relies on the ab...ility to control the centre of mass and centre of gravity. Athletes with optimal agility can control their centre of mass and optimally position their bodies to control their centre of gravity. If the movement of the centre of mass is excessive, causing the centre of gravity to move too far outside the body (refer to set 1). In that case, the athlete may lose balance or easily get pushed off by opponents (external forces). Agility and quickness are complex skills that include both physical and cognitive components, and just like any skills in AFL (kicking, marking, handballing, etc.), this MUST be prioritised and continually enhanced. Developing agility will prepare athletes for the demands of competition and training, which will grow greater self-confidence and then becomes second nature for athletes. SET 1: * Stays up too tall (doesn't lower centre of gravity) * Body position is inappropriate for generating the power necessary for explosive changes of direction. This position places the joints in a vulnerable position for injury. * Shin is pointing in the opposite direction of the desired movement. SET 2: * The athlete decelerates by taking abbreviated steps and turns laterally while lowering his centre of gravity. * Maintaining proper body position to load the muscles for the change of direction * Shin is roughly pointing in the direction of the desired movement. * Optimal position to accelerate. If you want a running analysis or drills to enhance your agility DM me See more

23.01.2022 @baileylauriee

22.01.2022 Congratulations @wilparker__ making his debut tonight for @hobarthurricanes in the @bbl #canetrain

22.01.2022 Proud of these boys! Challenged throughout the lockdown with no footy, but were able to adapt and come out better players! @harrysharp__ @zavier_maher

21.01.2022 @wilparker__ has been my most attended athlete over the last two years and has reaped the rewards from his work ethic, dedication and professionalism to his training and preparation. Even though Wil had many other commitments, (e.g., Vic Metro, Eastern Rangers, Year 12 studies, NAB U17's All-Star, State cricket, etc.) he would always make time and prioritise his physical preparation and training.This is something many aspirating athletes can learn from! It’s been a pleasure to be apart of your journey @wilparker__

21.01.2022 6-week AFLW lockdown program Program includes: - Receiving weekly running, core & prehab sessions - Weekly online player development & mentoring with se...ssions AFLW player Mikala Cann - Live AFL skill sessions (via Zoom) - Wellness & load monitoring This AFLW program is specific for girls aged 11-17 who are looking to take their AFL skills and physical preparation to the next level Starting next Monday (July 13th) Pricing: $189 - Full access to everything above! $99 - Access to core sessions & live skills sessions Only 30 spots available, so don’t miss out! Let’s work together to come out of the lockdown fitter than ever! Use the link below for registration/payment https://saxonsports.clubm.mobi/Member/Joining.mvc

21.01.2022 Super September - Online Sports Mentoring Session Theme: Presence - The power of now! Live session starts at 10:30am on Saturday featuring special guest @masonsixtencox from @collingwood_fc ... The session includes: Strength & Conditioning, sports yoga, mindfulness, sports craft, Q&A. The team will take you through engaging sessions to lift your spirits in lockdown & prep you for future sports success. Anyone interested in joining the session just inbox me for details! #winforever #sportsmentoring #health #wellness #coach #performance #preparation #training #mentor #development #sport #athlete See more

21.01.2022 Congratulations @reefdiz

21.01.2022 Congratulations @connordowniee

19.01.2022 Congratulations @harrysharp__

18.01.2022 You gotta footy? You gotta workout! I’ll be uploading a series of videos that will include workouts, skills, technique analysis and more! Everything you’ll need to help take another step on your journey to looking, feeling & moving like an athlete!

16.01.2022 Win the first 3 steps in AFL Key principles for acceleration mechanics: 1 Posture - Sets up efficiency 2 Position - Joint angles are key & dictate muscle function ... 3 Placement - Foot placement sets the foundation for the strike, which is essential for force absorption and production. Training tip: Recommend athletes try running barefoot (on grass). This is a great way to improve balance, stability and proprioception of your ankle and foot complex. Especially those that have a history of ankle injuries. Brad already showing huge progress in his first session. Good to back coaching!

15.01.2022 Great to have @baileylauriee back training with me at @saxsports before he gets stuck into a big preseason at @melbournefc #16

13.01.2022 Online Sports Mentoring continues into Super September We are hoping to connect current participants and new interested players, to our online Sports mentoring series. Our next session is kicking off tomorrow night @ 5:30pm featuring special guest @kateeddy_ from @melbournevixens .... We are offering FREE live sessions that include sports craft, strength and conditioning, mindfulness, Q and A, life skills. Hosted by Anthony Phillips B.Ed., Dip T.,Level 3 AFL High Performance and qualified coach in numerous sports over 35years. Our panel of highly experienced and well qualified instructors, includes Judd Murray and Steve Lester. The team will take you through engaging sessions to lift your spirits in lockdown and prep you for future sports success. Inbox me for the link to join! #winforever #mentor #development #health #mindfulness #athlete #performance See more

12.01.2022 Online AFLW Girls Academy Round #9 - Wednesday (Sep 2nd) @ 5pm Special guest: AFLW player @briannadavey_ from @collingwoodaflw Test out your skills & fitness levels from your home against current AFLW players with LIVE game simulation challenges! Inbox to book your spot - First session is free!... #aflw #development #coach #fitness #skills #girlssports #afl #motvation #health # See more

11.01.2022 @connordowniee

10.01.2022 Online AFLW Girls Academy Round #10 - Monday (Sep 7th) @ 5pm LIVE Special guest: AFLW player @cchloemolloyy from @collingwoodaflw Chloes playing honours: ... * TAC Cup Best & Fairest 2017 * TAC Cup Leading Goal Kicker 2017 * AFLPA Best First Year Player 2018 * AFLW Best First Year Player 2018 * AFLW All Australian 2018 * Collingwood Best & Fairest 2018 * Test out your skills & fitness levels from your home against current AFLW players with LIVE game simulation challenges! Inbox to book your spot - First session is free! #aflw #girls #development #fitness #skills #goals #coach #online #health #lifestyle #training #exercise See more

10.01.2022 Online AFLW Girls Academy Round #11 - Thursday (Sep 17th) @ 5pm Special guest: AFLW player @kristystratton from @collingwoodaflw Test out your skills & fitness levels from your home against current AFLW players with LIVE game simulation challenges! Inbox to book your spot - First session is free!... #aflw #development #coach #fitness #skills #girlssports #afl #motvation #health #training See more

10.01.2022 Kicking Analysis - Joint position dictates muscle function. Kicking or any skill doesn't need to be over coached or complicated. For athletes to enhance fundamentals, they need clear and simple to understand cues (internal & external) as well as drills/progressions that work for the individual. Just like running mechanics, athletes need to have the adaptability to understand how posture, position (joint angles) and placement can enhance their movement quality, performance ...and reduce the likelihood of injuries. Here we have @joshrachele from Caulfield Grammar School & Murray Bushrangers also, winner of the 2019 MVP for Under 16 National Championships Josh shows a high level of kicking technique and execution. Here’s his analysis below: Posture * The trunk remains upright with a slight forward lean * Head over the ball. * Eyes remain fixed on the ball. Position * The balance arm abducts & externally rotates (roughly at 90 degrees). This movement is optimal for balance and utilising the stretch reflex of the anterior oblique sling eccentrically, which stores elastic energy, allowing us to generate power. * Shoulders remain square at the target. * Active ulnar deviation (adduction) of the guided wrist. This allows the ball to be guided down with control. * Balance leg is slightly flexed (prepared to ground impact). Placement * Low ball drop (Ball released under hip height) This allows greater control and minimises room for error.

10.01.2022 Message me to join the AFL Athlete program at Saxon Sports

08.01.2022 Tempo Wednesday Aerobic and anaerobic conditioning is an important aspect of overall training for many athletes. If you’re someone that runs/sprints 3-5 times a week I highly recommend adding in a session of extensive tempo runs (sub-max efforts) into your training, this is a more specific way for a sprint/field-athlete to develop the aerobic energy system without negatively affecting speed, power, or ROM capabilities. Consistent integration of low-intensity aerobic workouts serves as a solid foundation of general fitness and enhancing recovery between sessions. #tempo #sprint #running #training #running #health #cardio #fitness #technique #coach

08.01.2022 Continuous progress #gymnastics #movement #calisthenics

07.01.2022 @kadyn_barton 2 sessions in and making huge progress! Frontside lift Optimal frontside lift allows an athlete to attack down into the ground from a greater range of motion, effectively applying greater force into the ground on initial contact. Attacking from above tends to coincide with a powerful hip drive and stiff ankle contact, resulting in efficient elastic recoil with minimal strain on the hamstrings, hip flexors and adductors. ... Minimal thigh separation Minimal thigh separation upon entering the touch-down phase indicates optimal vertical force production, where the athlete is able to spend more time in flight and cycle the legs around.These athletes are able to remain more elastic at ground contact, reduces eccentric strain off of the hamstrings. Foot Strike Foot strike should be light and springy rather then heavy and stomping the ground. This was noticeable in Kayden’s first session due to heel striking and over-striding, which has already made significant improvement. Heel striking or over-striding can cause excessive braking forces at ground contact, causing excess energy expenditure and slowing the athlete down. High impact forces into the heel, shins and knees Increasing the risk of certain injuries (shin splints, runners knee, etc.). #run #sprint #training #performance #athlete #preparation #health #goals #power #sportscience #coach See more

07.01.2022 Sunday sprints

06.01.2022 This is a weekly schedule I found from @wphil_ in 2019. It’s a great example of how organised, dedicated, and committed Will was to his training - craft, gym and recovery. This is where time management comes into play. Ultimately, it’s all about planning ahead and using the time we have during the week as effectively as possible. Sure, everyone has to work around a busy schedule (work, school, sport, etc), but we can find time to do anything, as long as we attach a priority... to it. And for athletes to be successful that priority should be training & recovery. it’s not about the amount of time you have, but rather how you use it. Apply to become an AFL ATHLETE https://docs.google.com//1Km3SqmillGcw30kC2CtQPNJJeVG/edit #athlete #commitment #preparation #performance #training #recovery #health #elite

06.01.2022 Acceleration can determine winning or losing (AFL athlete v Track Sprinter comparison) Accelerating quickly is a critical skill, and can be the difference between success and failure with AFL athletes and track sprinters. Outside of the athletics track, AFL athletes have few opportunities to run in a straight line for more than 20-30 meters without needing to rapidly and instantly accelerate, decelerate, or change direction in response to game situations. For this reason, A...FL athletes don't need to run and train entirely as track athletes do. Still, I believe it's important they can understand how to apply the principles and methods of track athletes. Thus, enabling the body to withstand and produce maximal forces, while making the body more resilient to forces. Newton's Third Law of Motion states "To every action, there is an equal and opposite reaction." Therefore, the greater the force the athlete exerts at take-off the greater potential to accelerate faster! Drills and progressions: Acceleration drills should focus on promoting optimal posture, position and placement, then eventually progressiong to drills that require reaction and mirroring those of a match (mix up starting positions, holding a ball, chasing an opponent, etc.) Ideally, perform acceleration drills at the beginning of the session to maximise intent and adaptation. It's important to allow athletes even more rest than they would experience in a game setting to promote recovery and maximal effort. Drills and progressions to enhance acceleration: - Hills Sprints - Sled Pushes - Resistance Sprints - Sprinting (2-point stance, 3-point stance, push up position, etc.) - Partner Chase drills * keep work efforts short (5-10 seconds) & adequate rest periods. Acceleration technique & cues: Posture - Truck forward lean (45 degrees) - Neutral eye position Position - Positive shin angle (everything going forward) - Foot dorsiflexion - Knee angle perpendicular to torso - Swinging the arm forcefully backward to let the body's stored elastic energy. Placement - Foot striking behind the centre of gravity - Piston like action - less range of motion.

03.01.2022 Congratulations @tony_scott for earning himself a spot on Western Bulldogs’ senior list. Incredible story of resilience and persistence after facing multiple setbacks with delistings and injuries. Well deserved and looking forward to supporting the your journey @westernbulldogs !! Scott, 25, impressed for the Dogs' senior side in Wednesday's practice match against Hawthorn and has been informed his train-on stint will become permanent AFL news

03.01.2022 AFL athlete v Track Sprinter - Video comparison

02.01.2022 Train like an athlete these school holidays! Unlimited sessions during the school holidays for ONLY $99 (valued at $260) Weekly classes include:... - Athletic Development Designed to teach the skills and strategies required to improve quality of movement and address the needs of the rapidly growing and developing youth athlete for sports performance and overall health. - F.A.S.T Focusing on running technique, speed development, plyometrics & rehab. - AFLW Clinics Assisted by AFLW player @mikicann . The Clinics are AFL specific for girls aged 11-17 who are looking to take their AFL skills and physical preparation to the next level! Inbox for any enquires or use the link below to register! Link to register: https://saxonsports.clubm.mobi/Member/Joining.mvc

01.01.2022 ONLINE GIRLS FOOTY SKILLS & FITNESS This weeks live sessions include special guests: MONDAY @ 5PM ... Maddie Shelvin from Collingwood THURSDAY @5PM Jess Trend from North Melbourne LIMITED SPOTS AVAILABLE - INBOX TO BOOK YOUR SPOT