P2 Performance | Sport & fitness instruction

P2 Performance

Phone: +61 430 067 675

Address: 48 Mulquiney Crescent, Highton 3216 Geelong, VIC, Australia

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25.01.2022 It’s a miracle that I managed to put one of these on the right way and not back to front considering how long it’s been. Exciting times now the wheels are turning in the right direction and I may even be beginning to enjoy conditioning .

24.01.2022 Enjoying your job is something that everyone strives for. It makes it easier to go to work and time disappears when you’re there. University degree’s and external courses are all geared towards the highest level of athlete, which as we all know, has the lowest level of vacant positions and they don’t hand them out to coaches with 0 experience. They often don’t even give them to coaches with 30 years experience! What is lost in this hearing towards the top end, is the humble b...eginnings in which the top 1% come from. The phase where their bodies are changing shape and size and their movement capabilities are formed and where solid foundations can be made. The scale for change in youth athletes is extraordinary and the look on their faces when they nail something you’ve been working at for weeks is so rewarding. They communicate on such a different level to adults and when you get to know them it can lead to some real quality conversations! I could not encourage you enough, if you haven’t already, to get in and experience working with youth athletes. #strength #strengthtraining #youthdevelopment #strengthandconditioning

22.01.2022 I see you @coachjake_optimusperformance and raise you with 40 of these Can only post 60 seconds of video so missed the last few You’re up? ... @coachmike_mfp @therealperformancecoach @coachmooseek #skatersquat #strengthtraining #strengthandconditioning #fitness

20.01.2022 2. Step Down - A bit of a progression from the first exercise, perhaps a bit more hip focused, but if you focus on driving the knee forward, you’ll still get plenty of benefit from this. If you don’t have something higher you stand on, park benches or chairs could be a great option!

17.01.2022 How can you use sound as both a cue and self awareness for an athlete? In the case of Trap Bar Deadlifts, I’ve often seen novice lifters complete reps from poor starting positions which results in quite a jerky motion and a very loud lift due to the bar picking up the slack of the plates. Something I’ve noticed is that simply by cueing an athlete to remove that sound that without the plates come off the ground (unknowingly creating tension through their posterior chain) thei...r starting position improves almost instantly! This cue is also going to allow them to better express their strength as they will not have to overcome the weight pulling them out of position due to the pre-built tension created by eliminating the noise before initiating the lift. #strength #strengthandconditioning #strengthtraining #fitness #sportsscience

17.01.2022 An expert coach is also an expert listener and communicator. You could also call this a great friend. I make it a very big focus of mine to learn as much as I can about the people I work with in order to gain an understanding of their lives and the little things that make them who they are. The progress that this has allowed and the conversations it creates have been some of the best moments I’ve had coaching. Some may argue that it has nothing to do with S&C, but I would arg...ue it has everything to do with it. No matter who it is you’re working with, understanding the person for who they are and how they best communicate, learn and understand will make huge differences in the outcomes of their training and how they perceive you as a person and coach. Forming an environment where it is no longer you creating conversation but conversation occurring naturally on a deeper level is something I believe everyone should aspire to achieve with anyone they work with.

17.01.2022 Analysis Paralysis is a term some may have heard in regards to analysing so many factors that you become overwhelmed and are actually unable to provide any valuable feedback. When it comes to kicking, you can break it down into 3 aspects. 1. Ball Drop - Is the ball being held steadily above the kicking foot or swaying from side to side ? Does the ball spin or rotate as it falls from the hand or does it stay nice and still ?... 2. Transfer of Energy - Can they remain steady and balanced using their COM or do they have their weight leaning back or to either side ? 3. Swing Leg/Foot Control - Is the positioning of the leg upon contact straight/straightening with the foot plantar-flexed or is there flexion in the knee with a lack of plantar flexion ? Yes there may be other elements that could influence the result of a kick minutely, but the Pareto Principle states, Roughly 80% of the effects come from 20% of the causes. These 3 aspects make up far more than the 20% I just mentioned, but the principle remains the same. Concentrate on the big ticket items and often the other aspects fall into line. #strengthandconditioning #coaching #training #sportsscience

15.01.2022 What matters more? I have seen an increasing amount of focus of late around any and all exercises that have to do with anti - rotation, flexion, extension, lateral flexion and so on, around how they are they missing link in sports performance. Now I am not saying they’re not beneficial or important, just that their use has become in my opinion, somewhat overvalued and misplaced. ... A time old story tale is, what came first, the chicken or the egg? Many would argue that you can’t have an egg without the chicken, but it also works vice versa. I see the anti movements much like the spoiler on a car. They help you transmit the force of your engine (legs) through your tires (feet). But there are many fast cars with no spoilers? You could argue that if a car has too big of an engine with no spoiler, it won’t be able to fully express its power, though it’ll get pretty close See the spoiler becomes important when the car is reaching its top speed, to ensure it continues to apply its power into the road. But at lower speeds, its importance isn’t as high. Returning to the chicken and the egg, the point of a spoiler is to enhance the downforce of the car. Without its engine, the car wouldn’t go anywhere, and its spoiler rendered useless. Don’t get caught up making a creating a bigger spoiler when realistically, you haven’t even got the engine fully tuned. #strength #strengthtraining #strengthandconditioning #fitness #gym

15.01.2022 Why now is the best eye opener you’ll ever have. Times are tough, there is no doubt about that. Many now jobless, struggling to make ends meet. Gyms are closed and the futures of thousands of athletes potentially uncertain. But is there a silver lining, could this be the opportunity to reflect on everything you have done and currently do and self audit whether you are aiding or hurting your chances of success?... Below are 3 things I have self audited and wanted to share with you all (delivered as me talking to myself). 1. You have consciously taken on things knowing full well it will take focus away from what you really should be doing. To be brutally honest, until now, you have been taking the piss in the gym in regards to your rehab, hiding behind the fact you’ve been busy with other things. Those other things were your conscious thought and you knew full well what you were doing. 2. You understand the importance of sleep, yet again, consciously play it off that you don’t have enough time during the day to do things to allow yourself the time to get adequate sleep. If you deepened your thinking, you would find ways to make things work, to allow yourself more time in bed, which ultimately would probably aid your rehab exponentially. 3. Whether it’s unwillingly or willingly, you never fail to put others needs before your own and are now witnessing the results. You don’t regret the good things you’ve done, and you shouldn’t, because they will help you more than you know. However, you can’t have it all and what should be your priority, has not even been in the top 5 of late. I strongly encourage you all to do this exercise. I have found that the last 2 weeks, I have really started to see the difference in implementing actions around those 3 points above. I haven’t taken on things I know will take away from my main focus (returning to running), I’ve been sleeping >8 hours a night and putting my needs first. Whilst it may be a different point of view, I believe that almost everyone will be able to take something from this time that will change how they conduct themselves going forward. #strengthandconditioning #strength #sportscience #fitness #gym #corona

13.01.2022 Once upon a time I used to know how to kick one of these relatively well It has been a humbling few years containing many ups and downs with returning to play twice and being injured three times. Having played 14 games in the last 4 years, I’ve had to continue learning without playing but it is something I feel I’ve learnt a lot from.... You really can learn a lot from stepping back outside a situation and seeing it from a different view. I’ve been fortunate to work with some very determined young individuals on their own path back from injury and their drive and determination is definitely something that has inspired me to keep plugging along despite wavering motivation of my own. The pure want to pursue something when you’re young is something I think is almost unrivalled in any other stage of life. Things like work and adult responsibilities only increase with age, so youth is a time although busy, to really crack down and push as hard as you can. Looking back there is definitely things if I had the chance I’d definitely alter what I narrowed my focus on in terms of my training, but that’s hindsight and now I’m just rambling. Till next time

13.01.2022 Has been a great pleasure to be able to help out down at @playercoach_ throughout this year. It’s very rewarding seeing young players develop a deeper understanding of football and how quickly they can pick up different parts of the game which help them become a better team mate. The future of football is definitely in a good place.

13.01.2022 3. Single Leg Wall Sit - Stole this from Chris Abbott, but is a great extension from my story last night. Often when you’re experiencing pain on one side your body will compensate and unconsciously take load off that side. Taking a single leg approach eliminates this process.

13.01.2022 Has been great fun this year to be able to contribute to the great program being facilitated by @playercoach_ Working with young footballers across varying age groups both girls and boys in order to help them develop a deeper understanding of the game and improve their craft based upon principles that are practiced and preached at the highest level. The last month or so I’ve been fortunate enough to have the groups enter the gym to begin introducing them to the fundamentals ...of physical preparation and they’ve taken the sessions in their stride. The future of the game is very bright.

12.01.2022 Purposeful Training At the click of a button now you can have access to thousands of different training programs, both for free and to purchase. One thing they all have in common is they’re easily accessible, just a few clicks or taps and they’re in your inbox and on your phone. Another commonality is that almost none of them are individualised. Whilst you can progress from a program that draws upon the basic principles of performance training, ignoring your current physical... capabilities and beginning a program on a whim isn’t always the smartest route. There are good quality programs available online, they get good results, but they fail to address the individual and their underlying physiology and characteristics. Highlighted in this post are two key measures of athletes i’ve worked with over the last 6 months. Increased vertical (as well as horizontal) jump performance is of huge benefit to athletic performance not just in jumping but in sprinting also. Asymmetry is not always the bad guy, as it is common to have a dominant side, but excessive levels can be detrimental to performance and smart, tailored programming decreases those levels of asymmetry. If physical performance is something important to you, don’t let opportunities pass you by through the misguided expenditure of your time and money in a program that isn’t designed for you. #sportsscience #strengthandconditioning #fitness #strength

11.01.2022 Instagram doesn’t seem to be sharing these on Facebook so I’ll post them individually! Here is 1 of 4 exercises that can help those of you looking to gain some strength through your knee. 1. Peterson Step Up - A great way to get some load through the knee, as well as work on ankle range of motion. The key focus here is to keep the stance heel flat on the box and be as upright as possible, to place majority of the load through the stance knee. This can be done on a step, a pile of books, anything that raises you off the ground.

10.01.2022 Conscious Observing A certain level of autonomy in youth training can be far more beneficial than some may think. Whilst cueing and coaching certain aspects of different exercises is necessary at times, providing a baseline of directives in which individuals can guide themselves and those around them can forge a terrific learning environment.... The ability for youth athletes to discover faults on their own is critical in the overall development of their understanding of not just the particular exercise but their bodies in general. I often find myself posing questions back to the kids about the key principles when they ask a question to me about an exercise to engage their minds into trying to solve their own problems. Only if they cannot solve the issue on their own will I then provide further instruction. This is something I’ve found that really increases the speed of skill acquisition and confidence in a movement. #sportsscience #strengthandconditioning #strength #coaching

09.01.2022 A visual representation of a fundamental movement and how being able to execute it well before loading quickens athletic progression. When finding ones feet in the weight room, the thought of trying all the exercises you can think of becomes tempting. The exercises listed on their own are all good exercises, but every single one of them is underpinned by the ability to perform a hinge pattern. The difference between these two methods is the time it takes to learn all of thes...e exercises. The top diagram highlights how having a solid foundation of performing a bodyweight hinge automatically begins progression in the exercises listed. Where as the bottom diagram illustrates that in order learn one exercise, a previous one must be learnt first, which in far more time consuming. What I am trying to illustrate here is that by spending the time solidifying the overlying theme of these exercises (hinging), you instantly give an athlete the tools to perform all hinging exercises. This can be done with all foundational movement patterns (push, pull, squat, hinge, etc). #sportsscience #strengthandconditioning #strengthtraining #coaching #development

06.01.2022 4. Knees Over Toes Split Squat W/Heel Raise - The main thing you’re looking for when you’re loading the knee (via an isotonic contraction - excluding isometrics) is knee flexion, hence why in this exercise we are trying to emphasise as much knee flexion as possible! The heel raise will aid in ankle mobility, allowing you to get your knee as far forward as possible. This should be thought of as forward and down, not just up and down, as you need to shift forward to help create this knee angle .

05.01.2022 Less can be more, but not enough is not enough and too much as bad as not enough. I hear coaches say that simple cues/language are the key to acquiring new skills/movements but I believe that too simple can perhaps slow the rate of learning whilst too complex has the same effect. Simple is effective, but I believe that conciseness has a greater effect than pure simplicity. Which is displayed in the sweet spot zone, where coaching language is relatively less complex, but stil...l has some depth to its context to provide a broader picture on what the intention of the exercise is. As shown by the increase of the pink trend, with an increase in the complexity of coaching language, there is a linear increase in the barriers of learning progression which will ultimately delay the acquisition of new skills/movements. The sweet spot zone shows that with a small level of complexity, the barriers to learning are decreased optimally and the learning environment aiding progression to the fullest effect. #strengthandconditioning #strengthtraining #sportscience #strength #coaching

04.01.2022 The Spectrum of Focus The more I work with younger athletes in large groups, the more I’ve noticed the importance of watching them when they’re not in my direct line of sight. As highlighted by the yellow and green sections of the spectrum, what happens in the 2-5m+ range of your vision is something I’m coming to believe is as equally important as when they’re immediately in front of you. This is in relation to both in the gym and on the field/court and a crucial factor in kn...owing the athletes you’re working with. You need to know what they’re like when they’re front and centre, what they’re like when they think they’re not in your focus and what they’re like when they think no one is watching. Because when you know their behaviours in all 3 of these area’s, when they appear to be behaving differently, you’ll have a great base of knowledge to reflect upon and begin creating conversations. This becomes most important when an athlete is upset or having an off day. People, athletes in particular are very good at flicking the switch when they’re in the lime light and hiding what they may be feeling. But when they sense they’re not in the lime light (in the 2-5m+ zone), the switch gets flicked off and you can start to see how they’re really feeling. The next few sessions you’re coaching, take a step back and pan across the room/field and see what you can notice, you might surprise yourself what you see.