Return To Perform in Adamstown, New South Wales | Sport & recreation

Return To Perform

Locality: Adamstown, New South Wales

Phone: +61 402 211 308

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14.01.2022 | Bench Pull | . The Bench Pull/Prone Row/Seal Row (whatever you want to call it) is a great horizontal row variation to develop pulling strength - an important attribute in any contact sport. . If you don’t have a specialised bench available, you can set a makeshift bench out of plates/box to elevate a standard flat bench.... . #returntoperform #strength #power #training #sport #newcastle @jaybeltoleafoa See more

12.01.2022 | Loading Methods | If you play sport and/or train, it’s highly likely that you will succumb to an injury at some stage. Whether that injury is severe and requires an extensive rehab, or simply a niggle that you need to get on top of - throughout this process you may be limited with exercise prescription and loading methods. This is where you need to think creatively, and develop an arsenal of loading methods that can be used to ensure you are still able to train to the b...est of your capacity despite the injury. Take @drutonks here for example. Post- shoulder surgery, unable to hold weights and limited to controlled movements. This anteriorly loaded Band Split Squat is one example we’ve used to continue to load lower body without any risk of doing damage to his shoulder in the early stages. One thing that you need to consider with your loading methods is the complexity of the set up. Make it easy to set up, with no or little assistance required, so you aren’t limited to performing the progressions only when people are around. See more

10.01.2022 | Ankle Injuries | Ankle injuries have one of the highest recurrence rates out of all injuries. A common theme with ankle injuries is that they are passed off as ‘minor sprains’ or ‘niggles’, and not taken as seriously as they should. The problem this creates is the inadequate rehabilitation of the initial injury, leading to an increase in injury risk, which commonly results in injury recurrences and eventually chronic ankle instability. An important component of ankle re...hab is developing/regenerating ankle stiffness, mainly through a progressive plyometric program. Trampolines provide a great stepping stone into extensive plyometrics (low intensity, higher volume) by allowing you to replicate the same movements on a more forgiving surface. Start with longer ground contact time and work toward shorter, faster ‘bounces’. If you’re working on a larger trampoline, work your way out to the edges to increase the stiffness, or transfer to a mini tramp. This will allow for a nice progression onto solid ground. #frominjurytoperformance #returntoperform #athlete #injury #rehab #sport #newcastle @samkeenan See more

05.01.2022 | Deceleration | It is critical that you develop effective deceleration as an athlete, especially when returning from injury. This exercise (originally taken from a progression I saw from @_theaclgguy) is used to retrain the ability to decelerate and translates well to improving on-field capacity to slow down. This is key when you are coming back to higher speed running and COD post-injury. In this progression, thrusting the plate forward results in greater force being ap...plied horizontally, thus requiring greater strength to come to a stop. This progression isn’t a starting point for this exercise. Start with bodyweight and use a forward lean to add horizontal force add a static load (don’t project load forward) project load forward (as shown). Once you are effective at decelerating, you can then progress this exercise even further by accelerating back to the direction you came from. This will help develop the qualities necessary for good COD. #frominjurytoperfomance #injury #athlete #aclrehab #rugbyleague #Newcastle See more

04.01.2022 | Reverse Sled Drag | A great exercise for developing strength and size in the quads. Because of the small range of movement it can generally be performed quite early in lower limb rehab. Coupled here with the Sports Rehab Torniquet by @chrisgaviglio, the goal is to help Dyllan Parlane improve his size and strength post-ACLR.