ImpactPerformance in Melbourne, Victoria, Australia | Sport & recreation

ImpactPerformance

Locality: Melbourne, Victoria, Australia

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18.01.2022 Further from our post yesterday regarding the importance of Recovery. In order to reach your full potential as an athlete you not only need to follow a structured program that accounts for periods of rest, but you must be proactive and see the recovery process as a key component within your overall training plan This proactive process of overcoming stressors caused by training and competition is referred to as regeneration. It involves including specific recovery strategies.../modalities to stimulate and speed up recovery The reason being if you are able to enhance the recovery process, you will not only be able to recover quicker from a given training load but you will then be able to handle greater training loads down the road Athletes are quick to utilise more advanced recovery strategies without first mastering the basics of recovery. At Impact Performance we get our athletes to focus on the 4 Rs of Recovery before anything else REST REPAIR REPLENISH REHYDRATE Following posts well delve into each a little more

17.01.2022 In order for you as an athlete to maximise performance it requires a delicate balancing act between training + non-training stressors and rest/recovery. If you consistently train with high volumes and or intensities with inadequate rest and recovery youll constantly be in a fatigued state, leading to a decrease in performance and potential for overtraining (long term decrease in performance). The best way to achieve the desired training effect and increase your preparednes...s and readiness to train and perform is to follow a properly structured and periodised training program that logically manipulates training variables (volume, intensity, exercise selection, frequency, etc). This will allow for periods of reduced training volume and or intensity to remove the cumulative effect of fatigue and allow adaptation to occur. Ensuring youre primed to perform at a high level when it counts the most, GAME DAY See more

16.01.2022 With our athletes we continue to drive home the message of earning the right to progress Particularly with our novice or young athletes who’s window to adapt is huge so any stimulus we illicit will lead to an improvement but we may be setting them up to fail in the long term As a dysfunctional moving athlete is always a more injury prone athlete Thats why it’s important for the long term development of the athlete to establish the individuals baseline and then progress/re...gress according to their current capacity Simply doing the ordinary basic things in extraordinary ways will set the athlete up for future training and hopefully sporting success

15.01.2022 4 Rs OF RECOVERY - REPAIR & REPLENISH In order to improve recovery post training session/competition you want to make sure you consume a combination of carbohydrates and protein to help replenish energy stores and aid in tissue repair and growth. Particularly for those athletes who may have multiple sessions in one day this becomes of paramount importance to not affect the quality of subsequent sessions. The overall aim post training or competition when it comes to recover...y and refuelling is to shift the body from a state of breakdown (catabolic) to a state of building (anabolic). Carbohydrates play a key role in this, as they are the bodys main fuel source and in order for the processes of muscle building to take place. We encourage athletes to not simply see nutrition as feeding the body but as fuelling the body for optimal performance. You wouldnt put unleaded petrol in a Ferrari and think it will run optimally

15.01.2022 Cricket/Rugby athlete @benmansell_ performing a double exchange drill as part of his extended movement prep Great drill to reinforce posture, limb exchange (think drive & punch) and ankle/foot stiffness when contacting the ground Best of luck to him as rep cricket kicks off this week

11.01.2022 4 Rs OF RECOVERY - REHYDRATE Maintaining hydration status is of key importance for performance and recovery. Particularly when you consider that majority of the body is made up of water, it is therefore essential for normal bodily function. The sensation of thirst is not a good indicator of your hydration status, so its very important to be proactive not reactive when thinking about rehydrating. A simple strategy you can utilise to ensure adequate fluid intake post session... is to weigh yourself pre and post training or competition and be sure to consume 1.5 times what is lost (see equation below). (Pre Exercise Weight Post Exercise Weight) x 1.5 Example Pre Exercise weight = 78 Post exercise weight = 76 (78-76) x 1.5 = 3L

11.01.2022 Our Senior Athlete Academy continue to put money in the bank this off/preseason that’ll pay the greatest interest come later in the competitive season Preparing for the specific demands of their training and competition helps to minimise risk of injury and maximise athletic performance Remember your best ability is your availability

10.01.2022 Field Based Session with our AD Group. The session focus was on acceleration mechanics The group is performing a band resisted March in place before bleeding into a Linear March The resistance allows the athlete to spend a little longer time in that forward lean and reinforces applying horizontal force into the ground to drive the body forward ... The March tempo further allows the athlete to better understand the posture demands and limb position before progressing to higher speeds of movement Most field and court based sports are played in acceleration So how well you can accelerate from a dead stop or find another gear is a lethal weapon to posses on the sporting field

09.01.2022 4 R’s OF RECOVERY - REHYDRATE Maintaining hydration status is of key importance for performance and recovery. Particularly when you consider that majority of the body is made up of water, it is therefore essential for normal bodily function. The sensation of thirst is not a good indicator of your hydration status, so it’s very important to be proactive not reactive when thinking about rehydrating. A simple strategy you can utilise to ensure adequate fluid intake post session... is to weigh yourself pre and post training or competition and be sure to consume 1.5 times what is lost (see equation below). (Pre Exercise Weight Post Exercise Weight) x 1.5 Example Pre Exercise weight = 78 Post exercise weight = 76 (78-76) x 1.5 = 3L

07.01.2022 Time to make a bigger impact and continue to raise the standards in the industry

06.01.2022 We have all either played with or witnessed firsthand an athlete who is extremely skilled during training but crumbles when it comes to competition. The harsh reality is for many athletes their inability to cope with high stressful or pressure situations and deliver when called upon, can either make or break their career. The belief that youve either got it or you dont is a flawed belief, just as one prepares physically for the demands of his or her sport, the same can be done in training arguably the most lethal arsenal you have in your disposal, your mind.

06.01.2022 4 R’s OF RECOVERY - REPAIR & REPLENISH In order to improve recovery post training session/competition you want to make sure you consume a combination of carbohydrates and protein to help replenish energy stores and aid in tissue repair and growth. Particularly for those athletes who may have multiple sessions in one day this becomes of paramount importance to not affect the quality of subsequent sessions. The overall aim post training or competition when it comes to recover...y and refuelling is to shift the body from a state of breakdown (catabolic) to a state of building (anabolic). Carbohydrates play a key role in this, as they are the body’s main fuel source and in order for the processes of muscle building to take place. We encourage athletes to not simply see nutrition as feeding the body but as fuelling the body for optimal performance. You wouldn’t put unleaded petrol in a Ferrari and think it will run optimally

05.01.2022 At Impact Performance we place a big emphasis on movement competency and quality by progressively exposing the athlete to a variety of different movement patterns in different planes of motion to build a more robust athlete. We use this analogy when it comes to training our athletes particularly young athletes, that is, to imagine youre building a house: the key to its structure being able to stand the test of time is in its foundations. If your foundations arent strong t...o start with, its only a matter of time before cracks will start to appear. However, if you take the time to lay that solid foundation of movement quality and competency to begin with, youll then be able to reap the rewards further down the track. Painting this visual picture for the athletes puts everything into context and perspective for the why behind what they do. See more

05.01.2022 You are the product of your environment. So choose carefully when surrounding yourself in the best environment that supports you as an individual and provides you with the necessary tools and resources to propel you forward. Take the time to analyse your current environment; are the things/people around you helping you towards success or are they holding you back? To quote the great Muhammad Ali Its not the mountains ahead that wear you out, its the pebble in your shoes

05.01.2022 Nothing is more motivating as a coach than seeing young athletes eager to engage, learn and understand the importance that long term athletic development can have on maximising their overall performance whilst significantly reducing their risk of injury. I continue to use the same analogy when it comes to training with all my athletes particularly young athletes, that is, to imagine youre building a house: the key to its structure being able to withstand the test of time is ...in its foundations. If your foundations arent strong to start with, its only a matter of time before cracks will start to appear. However, if you take the time to lay that solid foundation of movement quality and competency to begin with, youll then be able to reap the rewards further down the track. Painting a vivid picture for the athlete puts everything into context and perspective for the why behind what they do See more

01.01.2022 Our Senior AD Group performing unilateral work with a Front Foot Elevated Split Squat Single leg work should not be neglected as it’s a critical piece of the puzzle when implementing a well rounded program for improving athletic performance and reducing risk of injury Our focus in the off/preseason is building strength through a full range of motion (individual dependent) to better equip the athlete for more intensive work to follow, as we get closer to the competitive se...ason If you’re wanting to make A BIGGER IMPACT in 2021 send us a DM to find out how we can help you unleash your athletic potential

01.01.2022 Mental Skills Training Playbooks ready to go for another athlete academy group at Impact We have all either played with or witnessed firsthand an athlete who is extremely skilled during training but crumbles when it comes to competition. The harsh reality is for many athletes their inability to cope with high stressful or pressure situations and deliver when called upon, can either make or break their career. The belief that ‘you’ve either got it or you don’t’ is a flawed ...belief, just as one prepares physically for the demands of his or her sport, the same can be done in training arguably the most lethal arsenal you have in your disposal, your mind. The concepts of mental skills training or commonly termed psychological skills training (PST) has always been a key part and contributor of elite sporting performance. From the most decorated Olympians, to professional boxers like Muhammad Ali and tennis champion Roger Federer, are all known for their ability to master their mind to gain a competitive edge. However for many athletes there is often confusion on how to best implement these techniques and strategies into there daily routine This individualised playbook takes the guess work out giving them specific skills to better cope with these high pressure stressful situations A holistic approach requires more than just physical preparation See more