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25.01.2022 Why box jump? Im sure everyone has seen the Patrick Dangerfield box jump and it is indeed a fantastic feat of explosive power, however what really is the purpose of a box jump? and how does this apply to improving your athleticism. Watch the video to find out

25.01.2022 3 ONLINE COACHING SPOTS This is something I didnt want to release until I was fully happy with how my systems were operating. From this week onwards Im opening up 3 spots for online coaching. Isolation has shown me that there are a couple of key factors that get athletes results and it doesnt always mean having a ton of equipment. The first being training frequency. Even with minimal equipment my clients have been able to make incredible inroads with their training due... to greater training frequency. The reality is most people cant afford 4-5 one on one training sessions a week. We know this is what it takes to make big in roads with your development. Online programming allows a higher frequency of training that is extremely cost effective. The second is coaching/accountability. We now have apps where you can measure force-velocity profiling without the steep costs of force plates or jump mates, we can analyse technique from the other side of the world, picking out the most intricate details. We are living in a world where you can deliver extremely high quality coaching services from your laptop or phone. Whats covered in the online programming? Force-velocity profiling Film analysis Unlimited sessions per week on a wide variety of qualities such as strength, power, speed, agility, conditioning, mobility, recovery etc depending on your goals Tailored programming on online software true coach which is sent straight to your phone Weekly check ins Incredibly cost effective with an entires weeks programming for less than half the cost of a 1 on 1 session. Send me a DM if you would like to learn more

24.01.2022 Fantastic video by @elonperformance Analysis of first 3 steps Video 1: Heel recovery too low causing the heel to drag and create friction with the ground, producing slower acceleration. (A rare exception could be an athlete with such a low attack angle that they cannot get through if they dont drag)... Video 2: Heel recovery is too high. Creating an acute angle at the knee which limits the force that can be produced, along with wasted movement which produces slowed acceleration. Video 3&4: Heel recovery is in optimal window for acceleration. Low heel recovery keeps a wider angle at the knee allowing the athlete to produce more force with minimal to no wasted movement. Helping them overcome inertia and producing faster acceleration. In acceleration: cadence & stride length each step. angle of the front knee & GCT One of the many great things about working with great athletes is they are able to watch themselves and make corrections within minutes. See more

24.01.2022 FREE SPRINTING BIOMECHANICS ANALYSIS Have you ever wanted your running mechanics analysed in detail? Perhaps you want to get faster or reduce your likelihood of soft tissue injury. Well Im giving away 5 free sprinting technique analysis to 5 lucky people. .... I think every athlete has heard the phrase speed kills. The athlete that can get to the ball first, put pressure on the opposition & create gamebreaking plays are invaluable to any team. Coaches recruit speed, athletes envy those that have it & the research shows that the fastest athletes sign bigger contracts and score more often than their slower peers. . When developing speed there are two main factors that separate elite level sprinters from novice sprinters. The elite level sprinters consistently produce greater vertical forces upon ground contact and are able to do this in faster ground contact times. The good news is Improving both of these factors can be significantly increased just through improving sprinting technique! . Let me explain. The ability of an athlete to be front side dominant while sprinting will result in greater vertical force production as you have a greater range of motion to produce force from. A lot of athletes who arent taught how to sprint DONT achieved this better front side mechanics will also decrease ground contact time by promoting a more forefoot dominated foot strike in comparison to heel striking in which will minimise horizontal braking forces (Nagahara et al. 2018) this in turn will decrease ground contact times! . In order to go into the running you need to complete the following: 1follow the page 2share this post on your story tagging @performancecoach_edmunds 3tag 3 people

20.01.2022 Posted @overtimeathletes Falling Starts - Great linear speed drill I use to work first step explosiveness and acceleration mechanics. - The athlete stands feet together then leans forward and at last second explodes out horizontally attacking the ground with each step behind him.... - As the athlete initiates movement they work the cross extensor reflex by punching the thigh and opposing arm working first step quickness. - Next the forward lean forces the positive torso and shin angles we are working during acceleration phase. - Finally the falling promotes the athlete to attack the ground rapidly to promote frontside mechanics gaining ground and prevent backside cycling and falling forward. - This drill is a staple in our training for all the reasons you see above. See more

20.01.2022 Part 4/5 - One of my proven go to methods for improving acceleration performance is the implementation of resisted sprinting. Utilising resisted sprinting is a great way to improve acceleration performance through increasing stride length and horizontal force application. Essentially, it teaches the athlete to maintain acceleration positions for longer overloading the horizontal force component. This makes it the perfect drill to maximise technique. The other day I utilised ...the wall drill to reinforce appropriate positions for acceleration. The prowler and its variations is a fantastic option because its self limiting. Poor shin angles? You wont move very fast, not applying large amounts of force into the ground? Also wont move very fast. This provides context to athlete in a pass or fail situation. Tomorrow Im going to go over specific loading parameters that have been proven to work when increasing acceleration performance. See more

20.01.2022 This was a great image I saw from @kenclarkspeed in regards to acceleration technique. A common mistake I see athletes make when trying to accelerate is overstriding and losing a positive shin angle (knee over toe). This can be seen with the image on the left as the athlete demonstrates an almost vertical shin before ground contact. This is going to be problematic as it is going to increase breaking forces and slow the athlete down. The image on the right shows the athlete maintaining a positive shin angle, allowing the athlete to strike back and down to move horizontally. This is a much more advantageous position to produce force in early acceleration performance! Want to know one of my favourite drills to fix this issue? Stay tuned for my next post to find out.

19.01.2022 Isometrics are a critical component to athletic success and can often be seen when the muscle length doesnt change during a exercise. Why is this important? Firstly Isometric muscle actions are used in the rapid transfer of energy in the stretch shortening cycle. The stretch shortening cycle is the sequencing of eccentric, isometric & concentric movement in locomotion. The highest trained athletes are able to minimise the time frame between eccentric (lengthening) and conce...ntric (shortening) muscle contraction in explosive movements. Picture a rubber band. If you pull the rubber band back slowly and then pause, it will rebound very inefficiently. however if you actively pull the rubber band back and then instantaneously release it will be able to utilise this elastic energy ie. produce more explosive force. This is due to a more efficient isometric contraction. Now we have 2 forms of isometric contractions. Yielding and overcoming. Yielding isometrics occur in an attempt to hold a position. They are often submaximal in nature as the athlete actively fights the eccentric muscle contraction. These can be fantastic for more structural adaptions such as improving the ability to clear metabolites under fatigue, increase cross sectional area (muscle mass) & enhance tendon stiffness. These are all fantastic benefits early on in the training cycle. This is why this type of training will be implemented in block 1 of the 9 week program as it prepares the tissues for more intense loading parameters. Overcoming isometrics on the other hand is when force is developed with the intent to overcome an object, and is often maximal or near maximal in nature. This can be seen in the video in which I am producing maximum intent against the towel rather than just holding. This often results largely in neurological adaptations and some structural adaptations. These neurological adaptations being post activation potentiation (PAP) and rate of force development. Greater PAP places the nervous system in a heightened state of readiness to maximise training outputs. This is a large reason why we often pair overcoming isometrics with more dynamic specific exercises to take advantage of the potentiation effect. This will be seen more in block three. If you combine high level isometric training in conjunction with high level speed and plyometric training you have a highly advanced athlete. Thats what this program is designed for! If you want access to the 9 week program fill out the form below and Ill add you to the portal. https://forms.gle/WvjC9YQZJ1PBGWHt9

19.01.2022 Sound on What separates the elite level sprinter from the novice level sprinter? Well besides genetics a large component to high level speed is efficient technique One of the biggest mistakes I see novice athletes make is overstriding upon ground contact. striking too far out in front of the athletes centre of mass causes causes a breaking force on the body. Basically it slows you down. Anyone who doesnt believe me try pushing a prowler with your foot well in front of y...ou, you wont go anywhere. As a byproduct of this you will also see the thigh gap upon ground contact, this forces the athlete to swoop behind the body and slows cadence down because it takes longer to bring the knee around. This overstriding pattern is also a large culprit to injury such as hamstring strains, a huge factor in many high speed sports. The best sprinters land directly underneath their hip upon ground contact, they strike with the ball of their foot, not the heel. One of the best ways to fix sprinting mechanics is through the use of a wicket drill. Wicket drills involve an athlete sprinting through 8-10 15cm mini hurdles with roughly a 20m build up. The spacing usually starts around 1.5m between hurdles depending on the athletes training age and body type. What this drill does is it forces the athlete to get good knee drive to clear the hurdle but it also forces the athlete to not overstride due to the spacing between the hurdles. This will allow the athlete to strike directly underneath the hip and close the gap between the knee. It is also self limiting, if the athlete clips the hurdle, they have stuffed up. If you want to see more videos like this make sure you like this post and tag any athletes you feel with benefit from it. Happy training

19.01.2022 FREE 14 DAY ACCELERATION PROGRAM In order to gain access to this PDF you need to do 1 of 2 things 1follow the page ... 2DM me the word acceleration Speed kills This is a phrase Im sure we have all heard at some point. Faster athletes score more often (Gabbett et al. 2011), have a bigger impact in match-defining plays (Faude et al. 2012) and sign bigger professional contracts (Treme et al. 2009) than their slower peers. Because of this, developing acceleration could arguably be one of most important qualities we are chasing as athletes. In my previous posts Ive outline research and practical applications you can implement straight away to improve acceleration performance, however what I havent done before is shared a sample program with you guys. This PDF is an absolute must for any field or court based athlete, particularly in the current climate! Lets share this one around and help everyone out during this rough time!

18.01.2022 Ghetto gym sessions. Here is 14 year old female athlete Tori laying the foundations for future athletic performance. Tori is a netball and football athlete and has been training on and off over the last few years, developing a really strong foundation with her training. Females hit maturation earlier compared to boys, thus once technical foundations have been established Im more likely to push girls a little earlier in regards to slowly adding weight. This is why its import...ant to understand peak height and peak weight velocity amongst adolescent athletes. . Given that female ACL ruptures starts to skyrocket from age 14 suggests perhaps we need to push the girls a bit harder physically compared to boys from an earlier age. Unfortunately not enough female athletes participate in structured and supervised strength and conditioning programs during their adolescence. This is why I always get confused about why we are always looking for more research to prevent ACL injuries in the AFLW. If none of our junior athletes are doing any of these neuromuscular programs to start with then how can you expect the results to change at the elite level? your wasting your time in my opinion. . Webster 2018 highlighted that not only do these neuromuscular training programs reduce the likelihood of non contact ACL injuries by 67% but also increase performance. The sad thing is Ive done presentations at various female junior football and netballs teams and not one girls participated in a strength and conditioning program. Very few even knew what it was. . See junior athletic development isnt about having fancy equipment or the latest fads. Its not about fast feet ladders or bosu balls. The basics work and there is a reason why they have stood the test of time. Teach them how to Sprint, cut, jump, land, squat, hinge, lunge, push, pull. The reality is If you got your own bodyweight or if you are lucky enough to have a bar and some plates you can pretty much achieve everything you want from a strength and power standpoint. . Hopefully this period is a great eye opener for junior athletes to start preparing properly and really take advantage of their physical qualities.

18.01.2022 I think this is going to be a big eye opening post for a lot of footballers and field/court based athletes. A couple months ago I started training one my online football clients @rileymatricardi . We knew we had an incredibly long time to prepare physically as no season is going ahead. Because of this we constructed a needs analysis as to what qualities we thought were lacking with Riley and what we needed to focus on first. Riley already had a solid fitness base so we decide...d during this time frame we would focus on acceleration and strength development. Over the last couple months he has made very solid improvements in both technique and strength numbers. While working on these other qualities he performed just 1 run per week over the last 7 weeks just as a top up for his conditioning. Wanna know what happened? His fitness didnt drop at all, in fact it slightly improved! And this is coming from a guy who ran a 7:18 2km on grass, so certainly no slouch. A big mistake field/court based athletes such as AFL, soccer, netball etc make is performing huge running volumes all year round. I use to make this mistake with my own training personally. If I didnt get my 3-4 hard runs in per week I felt like I wasnt working hard enough. But through experience its clear it doesnt take much to maintain aerobic fitness! And experience would also say putting Riley through a hard 6-8 week running block in the upcoming training blocks will result in pretty solid improvements aerobically. The reason why I decided to keep running volumes low was to avoid pulling the body in too many different directions too early. This is because of the interference effect and can certainly make it more difficult to improve power and speed (not impossible) Because athletes perform so much endurance based work as juniors it really impacts their ability to get strong fast and powerful, all qualities that are much harder to develop. Because most athletes dont properly train speed & power, it is important to identify your strengths and weaknesses as an athlete and then have a program in place to actually make you a better player and not just doing work for the sake of it.

16.01.2022 Enjoyable seeing the progress some of these kids are making!

15.01.2022 FREE 9 week strength, speed, conditoning & non equipment program Since the outbreak of covid-19 Ive seen a ton of home workouts being posted by fitness professionals. Although these programs are well intended, I dont think they are going to do anything to help athletes perform better. So what type of training do we need to implement to develop high level athletes? Well we need:... High motor unit recruitment high rate of force development Highest state of CNS readiness Co-contraction & relaxation of agonist and antagonist muscles Maximum intent Timing, rhythm, coordination Compound multi joint exercises Multi plannar Posterior chain Motor learning & skill acquisition Tendon stiffness Energy system development for your desired sport And although there are many other factors not mentioned above, the reality is this is what makes up athletic development! Whether you are with or without equipment, programming for athletic development should be designed around improving these factors listed above. Doing a bodyweight squat or 23 different ab workouts probably isnt ticking off many of these boxes in my opinion. Trust me if you have a towel and your own bodyweight you can train an enormous amount of athletic qualities and potentially provide an even better stimulus then what you were doing in your current program. The reality is gyms may not open for another 6 months, your winter sport may not go back at all, and you are in position where if you do nothing you are going to undo potentially months of hard work. So we need to come up with a formulated plan so you can return BETTER than what you were and not just settle for maintenance. Whats covered in the program? Week 1-3: Extensive tempo strides/aerobic capacity, acceleration, bodyweight isometric strength, extensive plyometrics Weeks 4-6: Long intervals/aerobic capacity, max speed/speed endurance, overcoming isometric strength, intensive jumps Week 7-9 - intensive tempo strides/aerobic power, max velocity/acceleration, joint angle specific isometrics contrasted with intensive plyometrics This is not a home workout series, we have enough of those, this is a legitimate performance enhancing program. If you want access to this FREE 9 week program fill out the form below: https://forms.gle/sV2rhvz6Zk5sEtENA

15.01.2022 FREE PDF + ACCELERATION PROGRAM Speed kills This is a phrase Im sure we have all heard at some point. Faster athletes score more often (Gabbett et al. 2011), have a bigger impact in match-defining plays (Faude et al. 2012) and sign bigger professional contracts (Treme et al. 2009) than their slower peers.... Because of this, developing acceleration could arguably be one of most important qualities we are chasing as athletes. In my previous posts Ive outline research and practical applications you can implement straight away to improve acceleration performance, however what I havent done before is shared a sample program with you guys. Although no one program can fit all circumstances, what it can do is help provide a framework into the art of programming. Factors such as sets, reps, intensities, volumes, frequencies, rest periods, tempos, exercise order are all considerations that make up a good program, and here I give you a small taste into what goes into the early phases of some of my acceleration programming. In order to gain access to this PDF you need to do 1 of 3 things 1follow the page 2tag 3 friends who you feel will benefit from this PDF 3DM me the word acceleration This PDF is an absolute must for any field or court based athlete, particularly in the current climate! Lets share this one around and help everyone out during this rough time!

14.01.2022 Repost @flow.high.performance When training to improve maximum velocity, distances of around 40-70m should be used, as this is generally where athletes reach top speeds. ----- Rest times should allow full recovery between sprints to ensure maximal intent is applied with all efforts. ----- Plyometric training should use exercises with short ground contact times for maximum transfer to max velocity sprint performance.... ----- Isometric strength training targetting the ankle, knee and hip in sprint specific positions can also be implemented. ----- #speedtraining #sportsperformancetraining #sprinting #fitnesstraining #speed #powertraining #athleticdevelopment #athletetraining #strengthandconditioning #physicalpreparation #sportperformance #sportsperformance #athleticperformance #sportspecific #training #performance #strengthtraining #lift #lifting #plyometrics #jump #hypertrophy #performancetraining #athletic #strengthforathletes #physicaldevelopment #sportscience #injuryprevention #athletedevelopment #athletictraining See more

13.01.2022 The importance of refining the hinge for athletes Here we have have junior cricket and football athlete @parkerjedmunds performing a dowel hinge for development of posterior chain strength. The RDL is a staple in basically all my programs when it comes to developing straight leg hip extension (Glute-hamstring strength) .... However the RDL and its related hinge category of exercises tend to be a category of movements that are butchered a lot technically. This is because athletes rush putting weight on the bar without refining mechanics. This in turn will limit force output and increase risk of injury at a later date. Because of this it is imperative athletes have a set list of progressions and regressions based off the athletes level of competency to ensure long term success in the movement. . Junior athletic development is about setting up the foundation for future sporting success. Anyone that has properly coached junior athletes would understand that patience is key when working with young athletes. Success is very rarely linear, this is even more so with junior athletes. Parker has just turned 11 and is demonstrating some pretty sound hinge mechanics here. Time for the next progression I think

12.01.2022 Repost @nathankiely_ Ankle stiffness. - We squat, hip hinge and lunge to increase the horse power under the hood, but do you focus on the suspension, tyre pressure, wheel alignment and camber? - The final link in the kinetic chain when generating high magnitude and abrupt ground reaction forces are the ankles and feet. These are what connects us with the surface and how well they interact and transfer energy is crucial for performance outcomes.... - Theres little use having huge amounts of power coming through the hips and knees only for the ankles to buckle and deform at the final hurdle. - This is why plyometrics, both low amplitude, extensive in nature and high amplitude intensive variations are so essential in athletic development. - Pogos, skipping, bounding, hopping and other variations of jumping exercises that involve a rapid stretch shortening cycle and harnessing of elastic energy are great exercises for training the nervous system and connective tissues to utilise free energy in the most efficient manner possible. Do not neglect this element of your physical conditioning as you will regret it both performance and injury wise. - #plyometrics #stretchshorteningcycle #strengthandconditioning See more

10.01.2022 I dont usually post a whole heap on my own training but this was something I took note of a few weeks back. So these numbers were some improvements I made with my countermovement jump over the last 6-7 months. Roughly a 8.5cm increase in vertical jump. During this period I performed no jump work whatsoever other than some pogos and sprints in the warm up. In terms of lifting I did a bit of Olympic lifting but mostly just lower body strength training. I squatted 1-2x per week... for the most part. . The point I want to note is the importance relative strength has on an athletes athleticism particularly for novice-intermediate lifters. Not enough athletes spend enough time getting strong relative to their bodyweight. Power = force x velocity. If you can increase an athletes force generating capabilities you will increase their ability to produce force across all aspects of the force velocity curve. Now dont get me wrong, once an athlete reaches a high level of relative strength, Usually 1.8-2.25x bodyweight squat and deadlift, this transfer of training becomes much smaller and more advanced programming strategies will need to be incorporated. . If you want to improve your athletic qualities send me a DM today! With most suburban sport being canned for the season presents the perfect opportunity to take your game to the next level physically.

10.01.2022 Part 3/5: Ballistic training Ballistic training is a critical aspect for improving vertical jump. One form of ballistic training is the implementation of medicine ball throws. Med ball throws and their variations are a under-utilised but very effective way to maximise power output with athletes. They are particularly beneficial as they develop speed-strength on the force velocity curve. Along with this, they are also a fantastic exercise for teaching violent triple extensio...n and intent with athletes. In the video you can see 3 different variations being utilised from @elonperformance 1 Med Ball (MB) Overhead Toss 2 MB Depth Drop + Overhead Toss 3 MB Hurdle + Overhead Toss Each overhead toss movement can be aimed for ball height and/or distance as long as quality of output is being maintained. I see medicine ball throws as more of a special strength exercise and something that is beneficial for peaking blocks rather than long term strategies. Give these a go in your training!

09.01.2022 So pleased with the results my online clients have been getting over the last 6-12 months. Coaching online has been without a doubt the best decision I made for getting results for my clients long term. Previously the biggest limiting factor to client progress was training frequency. I just didnt get to see my clients enough times in the week to make them better. Quite often this is because of cost or location making it difficult for them to come see me multiple times per w...eek. This would leave me frustrated as clients wouldnt be seeing results as fast as I know they could have! Online coaching eliminates this issue by allowing unlimited sessions for a fraction of the price of face to face. It also allows me to help anyone world wide and utilise my skill set I have developed from face to face coaching. Dont get me wrong face to face is still my preferred option but this is better logistically especially during the current world we live in, and its probably why the last 6-12 months has resulted in some extraordinary results with my clients. So proud of them. Here has been a few results from the last couple weeks!

08.01.2022 @defrancosgym CURVED SPRINTING! . Curved sprinting is valuable for team sport players because sports games rarely (if ever) involve pure linear sprinting. . The curved shape challenges athletes to adjust their body angle and effectively accelerate while challenging core stability and ankle mobility.... . Its a great activity to expose athletes to a high level of effort - while controlling the absolute intensity (since the curve will reduce top speeds) - so we may use it in our program as part of a progression before introducing longer distance flying sprints or other high velocity sprint drills. ... *If youre an athlete (or a coach working with athletes) DONT MISS OUT on the tremendous benefits of this underutilized (yet incredibly effective) training technique! See more

07.01.2022 Repost @poweringthrough ? The front squat: Forces you to keep your elbows up and pointed straight ahead, teaching you what it feels like to keep a big chest and maintain vertical posture through ROM of squat. Teaches you how to push your knees out and point your toes in the same direction as your knees. Thus, helping you to understand what it feels like to open up your hips.... Forces you to sit back, or your heels will come off the ground. Helping you feel what it means to have your weight balanced. If your weight is too far back and youre not clawing your big toe into the ground you will feel off-balance. The front squat is preferred as a starting point for the back squat because it encourages a movement-strategy-first approach. I can always spot the athletes who have spent time front squatting versus those who have not just from looking at their back squat. The athlete who has not taken these steps will approach squatting with trepidation and, at worst, turn every back squat into a partial one. Excerpt from @simplifaster earning the back squat #PWRTHR See more

07.01.2022 FREE Agility PDF In this PDF I dive deep into the art of programming agility for the field based athlete. Sport isnt played in a straight line thus our training should reflect this. We are also well aware that the majority of ACL injuries happen in cutting and deceleration movements. Getting proficient at changing direction is an absolute must for all field based athletes! For access to this PDF you need to do one of three things ... 1. Follow the page 2. Tag 3 friends who need to get more agile 3. Message me the word agility What will be covered? Why fast feet ladders are BS. the three main components to developing lightening fast movement My 3 tiered model in training agility, and how each phase layers upon the next how to reduce the likelihood of ACL ruptures

07.01.2022 Do you need more fitness or are you just slow? This is one of my favourite track and field videos at the 2016 Olympics. Wade Van Niekerk of South Africa breaking the world record for the 400m running 43.03 seconds! If we broke that up across each 100m segment thats on average 10.75 seconds per 100m. Not many fast team sport athletes would be able to break 12 seconds for a single 100m let along doing 4 in a row!... Why am I applying a track concept to a team sport athlete? Well the goal for team based sports is to produce the highest intensity possible with the greatest repeatability possible throughout the duration of a match. A 400m is the perfect blend of speed and repeatability. This leads to the concept of speed reserve. If we take a look at the image in the comment section, we have a great representation of what improving maximum velocities can do for your ability to perform submaximal repeat efforts. Very few athletes reach absolute top speed in a game but performing efforts @ 80-95% is very common. Because of this, If we can raise an athletes top speed we will indirectly improve their endurance and capacity to perform these repeat efforts! The scary thing is very few team sport athletes are developing it, or if they are trying to they are going about it all wrong! This is a large reason why I put together my upcoming 10 week speed and conditioning program. To get athletes faster and better conditioned to destroy their competition. Imagine turning up to pre/in season in 10 weeks time a completely different player. A lot of athletes have been slacking off, this is your chance to get ahead. On top of the 10 week program, you also gain access to weekly interactive videos breaking down key technical errors athletes are performing as well as tips to ensure you get huge results with the program. This will not be posted on Instagram. To register interest in the program message me the word athlete to enter. The program starts next Monday and applications close this Friday, so get in fast!

07.01.2022 Was great having a chat with Alex in regards to all things strength & conditioning. For those that have a listen key topics we go over are: Junior athletic development, ACL injuries in female sport, training with minimal equipment during covid as well as the pros and cons of social media while running a business https://youtu.be/qgHH05NsAbQ

06.01.2022 Part 2/5 - Developing the vertical jump Yesterday I highlighted the 3 biggest mistakes athletes make when trying to improve their vertical jump. Today I want to go over how we can reverse engineer the qualities needed for a successful vertical jump. Developing huge hops is a science and we need a plan when developing it. In the first image above what you will notice is that vertical jump is a byproduct of force and velocity. The greater take off velocity you can have the high...er you will jump. With this we can see a variety of different methods we can use to improve different parts of the force-velocity continuum. These can be seen as below: Heavy strength training (squats, deadlifts, lunges etc) Ballistic strength training (Olympic lifting, loaded jumps, medicine ball throws) SSC/plyometrics (elastic jumps, hops and bounds) Skill of jumping (you need to practice the skill to get better at it) All these methods have been proven to improve vertical jump for completely different purposes. This is where its important to conduct a needs analysis as to where an athlete is deficient. I will outline how we do this in a later post. The second image we can see (swipe across) highlights the different physical requirements for a successful jump. I like this image because it allows us to work backwards from the goal. Although I dont believe in having specific blocks where you are only focusing on one thing at a time, its a nice framework to see if you are missing anything in your programming. 1 The image begins with movement skill. This is because stability precedes force production. If we are not stable then we can not produce force to highest extent. 2A bigger muscle has the potential to be a stronger muscle. Although too much muscle may be a hinderance, we also need to understand that greater hypertrophy is going to give athletes the potential to express force to a greater extent. 3A stronger muscle relative to an athletes bodyweight can produce more force into the ground. We need to maximise our force production to the highest extent. 4A more powerful muscle will increase take off velocity and increase vertical jump height. We need to translate that force into velocity specific strength. 5Increase vertical jump As you can see from the two images above, developing vertical jump is an incredibly simple process. However what is complex about it is identifying whats best for the athlete and designing a tailored and periodised program suited to making them better. That can take years to master as a coach.

06.01.2022 Some big improvements from online client Michael in his mobility but also conditioning. The Overhead squat is a great identifier of deficiencies in the body. Lack shoulder & t spine mobility? Bar wont be able to stay over head. Lack ankle mobility & hip mobility? You wont be able to achieve any great depth in the movement. The overhead squat isnt a movement I see performed too often even at light loads. This is because athletes and coaches tend to avoid certain movements ... due to athletes having poor mobility and the complexities some movements present. However I say if you cant get into these positions in a controlled environment like the gym, whats going to happen when your joints are forced to get into those positions on the field? Instead of trying to shy athletes away from uncomfortable scenarios I say develop a skill set of coaching skills so that they can gradually develop the skill sets to perform the movement to adequately. These are some great improvements. Couple this with taken over a minute off his 2000m time trial and Id say it was a successful training cycle. Has your season been cancelled yet? Now is the perfect time to work on your physical qualities. If interested in some online tailored coaching DM me the word athlete today.

06.01.2022 FREE VERTICAL JUMP PDF To gain access you need to do one of two things 1Follow the page 2DM me the word Vertical... Developing an insane vertical jump is something most athletes can only dream of. The breathtaking dunks, mouthwatering pack marks as well as the match scoring headers all display huge levels of power and total athleticism. However developing your vertical jump is highly trainable! And with the right advice and consistent programming big results can be made. Whats covered in the PDF? The importance of surfing the force-velocity curve if you want mad hops what categories of movements are best suited for different aspects of the curve The biggest mistakes athletes make when trying to develop their vertical jump Profiling whether you are a force dominant or velocity dominant jumper Sample programming based off whether you need more force or velocity based movements. One thing I always take pride in is trying to deliver heavily science based information into easy to read content. Albert Einstein stated that if you cant explain a concept simply, then you dont understand it well enough. This is what I try and do with these PDFs Certainly one of my best PDFs Ive put out so far and a must have for any athlete or coach looking to improve their vertical jump!

06.01.2022 Repost @defrancosgym MOST OVER-RATED SPEED/WARM-UP DRILL! . STOP Doing Butt-kickers! ... BUTT-KICKERS are one of the most common speed drills. They seem to find their way into every athletes warm-up...... *But, personally I have NOT included them into any of my warm-ups in over 2 decades. . HERES WHY: . They CONTRIBUTE to the #1 most common flaw when sprinting: LACK OF KNEE DRIVE! By incorporating butt-kickers into your warm-up, your further engraving (already) poor motor patterns into the athletes brain. . . Butt-kicking isnt only detrimental to an athletes speed (less force into ground); its detrimental to their hamstring health as well! *Butt-kicking = excessive hamstring strain! . There are better ways to mobilize the quads Many coaches will say, Butt-kickers are great for quad mobility. This may be true, but there are about 1000 other ways to mobilize the quads, WITHOUT negatively effecting sprint mechanics! ... ========== Its 2020, lets stop doing drills just because our coachs coach did it 100 years ago! . Remember, always ask yourself WHY before programming any exercise or drill. If you cant come up with a valid reason/purpose - its probably time to try something else! . Have a great week! - Joe D.

04.01.2022 Free group zoom call this Sunday on how to get the most out of your training during isolation with minimal equipment. In order to gain access to the link you need to do the following: like the page tag 3 friends DM the word zoom... Lets be honest athletes are a little lost at the moment. No gym, no sport and a lot of confusion wondering how to best prepare themselves for when sport gets under way again. See heres the thing..... even if we do happen to get back to sport in the next couple of months, gyms are likely to still be closed until late this year. This means if we dont prepare properly during this period, athletes are going to significantly detrain and increase risk of injury. You only need to look as far as the NFL lockout in 2011 to understand how periods of detraining can effect injury rates upon return to sport. One of the big problems Ive been seeing on Instagram is athletes completing high intensity bodyweight circuits such as burpees, mountain climbers and core circuits that seem to resemble sessions closer to an f45 class rather than athletic development. See the problem with a lot of these bodyweight sessions is it doesnt challenge the neuromuscular system to any great extent. Sport is about applying the most amount of force possible in the time allocated to complete the task. To explain this further watch the video. In it I highlight how we need to surf the force velocity curve and give some practical examples with minimal equipment you guys can implement straight away.

02.01.2022 @woodfordssc BROAD JUMPS + PLYOS . Here we have @ethanw1lson_ one of our snow boarding athletes. . When it comes to holistically maximising athletic development, incorporating movements that utilise BOTH vertical AND horizontal force vectors are critical! Broad jumping is a common skill that is either not seen to be completed very often or completed with poor mechanics!... . When completing the Broad jump you are aiming to move as far horizontally from the ground as possible! Therefore, when dipping down rapidly to initiate the stretch shorten cycle (SSC) enhancing power outputs, the athlete must focus on leaning forward. Thus, replicating more of a hinge pattern. This ensures the athletes pushes BACK and DOWN into the ground (Newtons 3rd law - action reaction) on a 45 degree angle (optimal oblique trajectory to move horizontally) to maximise their horizontal displacement! . Completing the broad jump within a plyometric variation ensures the athlete can apply large amounts of force rapidly within a minimal ground contact time period! This requires a large amount of elastic stiffness in the ankle complex which can be developed from many exercises such as plyos themselves or movements such as pojo jumps! . Within sport an athlete is unlikely to complete a movement pattern in isolation. Therefore, adding the plyo broad jump through this variation allows the athlete to develop high levels of elasticity to ensure they can rapidly move efficiently with minimal energy leakage!! This can also be seen to largely maximise an athletic sprinting mechanics due to the horizontal elastic nature of the movement which translates to great speed outputs!! . LANDING effectively is JUST AS IMPORTANT as being able to jump efficiently! If an athlete is unable to absorb the force they are exposed to, than they are at high risk of injury! Focusing on maintaining an upright posture and landing on the whole foot is a critical aspect in ensuring the force is reduced rapidly so that the athlete can then go to move quickly again with no lag / time wastage!! See more

02.01.2022 Acceleration vs Max speed. We know both are critical for sporting performance however many fail to understand that we go about developing them very differently.In this video I breakdown the key differences between the two and how we should go about tailoring our programs to maximising each specific phase of the sprint.

01.01.2022 The importance of elasticity and the efficiency of the stretch shortening cycle is critical when it comes to maximising speed potential. Ground contact times during max velocity are as low as 0.08-0.10 seconds per ground contact. This is lightning fast and is achieved roughly within 8 steps. No exercise in the gym or even most plyometrics are very difficult to achieve these ground contact times. This is a large reason why the best exercise to get faster is sprinting itself. ... However by analysing joint angles, biomechanics and ground contact times we can start to figure out what plyometric based exercises are likely to have the best transfer to improving the elasticity and efficiency of the stretch shortening cycle. One of my go to plyometric exercises that closely mimics the joint angles of upright running is the pogo jump. Pogo jumps are predominantly ankle and foot dominant in which it forces the tendons to rapidly store and release elastic energy each time the foot makes contact with the ground. They also demonstrate very similar joint angles to that of max velocity sprinting. So how would we program pogo jumps over the course of a training block to ensure we are maximising power and speed potential? Watch the video to find out

01.01.2022 Here is a fantastic graph by @kenclarkspeed highlighting what goes into efficient sprinting in athletes. What we can see is the the greater front side lift (knee drive) the more force we can apply into the ground. Force is a key determining factor when comparing novice level sprinters to world class athletes. The average vertical force in an athlete who runs 9.0 meters per second (m/s) which this isnt slow for a field based athlete, however for a sprinter it is, is 380lbs. T...he national level sprinter who runs at 12 m/s produces 440lbs of vertical force. . The second factor to high level speed is force transmission. Its great to be able to produce force but if this force dissipates upon ground contact we are leaking energy and are going to run slower. This is where the concept of stiffness comes into play. In the example comparing the novice level sprinter and world class sprinter, ground contact times in the 9 m/s athlete was 0.11 seconds. If we compare these ground contact times to the 12 m/s athlete we have 0.083 seconds. This is a fair difference. The world class sprinter is able to generate more force, but also more force in much faster times. Morale of the story . 1Improve mechanics and rate of force development to produce more vertical force. 2Improve stiffness through sprinting, plyometrics and isometric strength training to produce this force in extremely short periods of time

01.01.2022 Part 1/5: The 3 biggest mistakes athletes make when trying to improve their vertical jump. Vertical jump is a critical skill in most sports. The breathtaking dunks, big contested marks and match scoring headers all involve elements of vertical jump. In this video I go over the three big mistakes I see athletes make when trying to improve their vertical jump 1High volume jump circuits ... Developing power we need to be metabolically and neurologically fresh. High fatiguing and high volume jump circuits will likely lead to injury and suboptimal adaptation. This is particularly true for athletes such as basketballers who perform 100s of jumps a week. 2Not getting strong Power = FORCE x Velocity. Having a base level of force production relative to bodyweight will allow the athlete to produce more force into the ground (jump higher) think of it this way, The stronger you are the greater the potential you have to maximise your vertical jump. This is supported by a lot of research and personal anecdotes. 3not training balistically Power = force x VELOCITY. Its great to be strong and you will see large improvements just by doing so, but for intermediate to advanced athletes you need to express that force rapidly. I like exercises that are ballistic in nature and having minimal deceleration, projecting into free space. Olympic lifting, med ball throws, jumps and plyometrics all require the athlete to project into free space. Remember keep the quality high. Low reps long rest periods.