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Exercise Highlight: Banded KB Swings . . . . Do th

Exercise Highlight: Banded KB Swings
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Do these to enhance lower body (posterior chain) speed-strength.
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Great for athletic individuals looking to enhance their sporting performance. I like to use these for my field and combat based athletes ⚽️🏈🏉🥋🥊 during the training blocks closer to competition.
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Reach out if you have any questions. Give these a go and let me how you go.

@t10footballacademy Sport Science Performance Test

@t10footballacademy Sport Science Performance Testing
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This month we took players aged 9-16 years from @t10footballacademy, through a performance testing protocol.
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CPT is passionate about supporting the local community and providing junior football players with the opportunity to learn about their current strength and weaknesses.
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In addition to the physical side of things we used the opportunity to educate the importance of recovery and nutrition ie. how to look after your body off the pitch to allow you to keep doing the things you love on it! ⚽️⚽️

DECELERATION TRAINING 🛑🛑🛑 . . . . Here is

DECELERATION TRAINING 🛑🛑🛑
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Here is a small insight into the return to play for an athlete post ACLR 🦵.
Still in the early stages of on-field reconditioning, this particular session focused on linear acceleration and deceleration.
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These two different drills move across the “control to chaos continuum” to develop physical qualities associated with deceleration.

EX.1 band assisted deceleration

EX.2 running reactive deceleration - performing the skill with increased neurocognitive and perceptual demands.

ROBUST FOOTBALLERS ⚽️ . . . . A ROBUST FOOTBAL

ROBUST FOOTBALLERS ⚽️
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A ROBUST FOOTBALLER is….
⚽️ able to handle both the metabolic and mechanical demands associated with repeated acceleration-deceleration load
⚽️ possess a high level of eccentric hamstring and adductor strength to handle the demands of running at speeds greater than 5.2m/s
⚽️ possess the fitness and therefore ability to recover quickly to perform back-to-back high intensity runs.
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Here’s a very small insight into some speed focused drills used with @northerntigersofficial NPL1 senior women’s squad this year.

TIGHT HIPS? STRENGTH TRAINING >/= STATIC STRETCHI

TIGHT HIPS?
STRENGTH TRAINING >/= STATIC STRETCHING
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These exercise are great warm up or accessory lift options that concurrently address muscle tissue strength at length and ultimately flexibility of muscle surrounding the hip joint.
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1) Lateral Squat
2) Curtsy Lunge
3) Cross Body RDL
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TAG A FRIEND WITH TIGHT HIPS
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(Afonso et al., 2021)📝

RUNNING WITH HANDS ON HIPS? . I use this frequentl

RUNNING WITH HANDS ON HIPS?
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I use this frequently as a primer/drill prior to maximum effort accelerations/sprints to develop lumbo- pelvic control.
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Optimising running kinematics is key to expressing the neccasary power during take off. 🛫🚀

💥EXERCISE HIGHLIGHT 💥 BB STEP UP + HIP LOCK

💥EXERCISE HIGHLIGHT 💥 BB STEP UP + HIP LOCK
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This is a great exercise option when looking to develop both STRENGTH & STABILITY of the lower body.
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Hanging Plates (as shown) adds a level of difficulty/complexity thus requiring greater muscle activation of our intrinsic stabilisers.
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This is a great option for recreational runners 🏃🏽 and field based athletes ⚽️🏉🥏🥍🥅
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⚠️ please note that this is an advanced step up variation which can be utilised for highly experienced trainees.
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DM if you’re in need of some new lower body exercise options.

Part ✌🏽: Advanced Upper Body Power 💥 Plyom

Part ✌🏽: Advanced Upper Body Power 💥 Plyometric Push-ups.

Here are some examples of push-up variations used to improve your upper body reactive strength i.e. the ability to react, absorb and redirect force ✅

Let me know how you go 😎

ADVANCED UPPER BODY POWER TRAINING - PART 1 . . .

ADVANCED UPPER BODY POWER TRAINING - PART 1
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💥 BALLISTIC PUSH UP PROGRESSION 💥
✅ Combat sport athletes looking to improve punch power? 🥊 🥋
✅ Contact Sport (Rugby/AFL) 🏈 athlete looking to improve tackle performance?
✅ Overhead athletes 🎾🏐 needing to improve your serve?
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Developing upper body power is key to creating robust shoulders able to withstand the forces associated with sport specific movements.
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Here are some push up variations you can use.

⚠️These are ADVANCED OPTIONS⚠️consult with a qualified professional first to see if these are right for you.

2024 Announcement 📣 @t10footballacademy X @ca

2024 Announcement 📣

@t10footballacademy X @cabrera_pt

CPT is proud to be supporting the development of junior football players through quality futsal coaching from @t10footballacademy
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Futsal not only supported my development as a junior athlete, I was even lucky to have played with and against some of the country’s best 🇦🇺
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Time to give back to the next generation of ballers! ⚽️

Excited to make some coaching appearances in the coming weeks.

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