Take your training to the next level & become a star player this season. Here are my top 5 gym exercises essential for all skill players training programs:
High Box Lateral Step Up:
Split leg movements are a vital part of training for skill players as the majority of actions on the field are done with a split leg action. This exercise helps develop glute & hamstring explosive ability as well as helping improve leg turnover with the addition on the knee drive.
Incline Db Bench Press:
Upper body strength & size is important for protecting you from injuries & giving you the ability to produce a devastating hit whether you are blocking or tackling.
Trap Bar Deadlift:
With many of my football clients I often prefer using the Trap Bar Deadlifts due to lower injury risk & less mobility requirements. Deadlifts help develop powerful hip extension vital for accelerating out of your stance & driving into a tackle.
Horizontal Cable Woodchop:
Core strength is the foundation of all other movements. You cannot produce a large amount of force through your arms & legs without a solid base in place to work from. Ditch the crunches & try some more relevant exercises to your sport such as a Horizontal Woodchop
Bulgarian Split Squat:
Not only good for lower body strength & support but also opening up & improving hip mobility.
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Med Ball Floor Slams - Great exercise to get the heart rate up and give you a full body workout . . .
Time to get inspired for 2017. What a waste it would be to miss this fantastic opportunity for a big motivation boost with your health, fitness & life goals.
Yes, lot's a people set new year goals and don't hit them, but as Wayne Gretzky said - 'You miss 100% of the shots you don't take.' Give yourself a great chance of success and follow my goal setting guide below:
STAY GUILT FREE
Most people struggling with healthy eating need a perspective shift in order to take control. With a few exceptions there are not, good foods, & bad foods. Some foods are simply more indulgent, but should not be seen as bad. These more indulgent foods should however, be eaten less frequently & in smaller quantities. We always want what we can't have & also will reward ourselves with what we are not allowed when stressed, tired or anxious. Remove feelings of guilt attached to 'bad' foods, enjoy them in the quantity & frequency that allows you to meet your goals & you CAN take control.
Person A: Goes out for a meal for a family members birthday, orders a steak and swaps chips for new potatoes, limits themselves to 1-2 drinks & then shares a pudding with the person next to you (not the cookie dough mega mountain). They leave having had a great night, enjoyed their food and are proud of themselves for managing their evening without blowing their whole weeks progress. They maintain their healthy eating habits and continue to manage social occasions. Person A has a healthy emotional relationship with food & can eat indulgent foods GUILT FREE allowing them to stay in control.
Person B: Goes out for a meal, intends to be super strict before arriving, on arrival smells the food but tells themselves they are not allowed any, which makes them wants it 10x more. Peer pressure & temptation cause them to give in. They decide to give up on the day & start healthy eating again the next day. They order a mixed grill with chips, have a few drinks & a pudding. Demoralized from what they perceive as a failure & projecting that emotion onto their view of themselves, they do not get back to healthy habit for another 3 days. Person B always views indulgent foods as a bad thing & has feelings of guilt attached to their consumption. They do not have control over their eating & adopt an all or nothing approach.
BELIEVE IN YOURSELF
In order to successfully create good habits you need to allow yourself to believe that you have them. As I’ve mentioned already, we always want what we can’t have. I want you to tell yourself ‘you do not snack on crisps at work’, this is a completely different mindset to ‘you cannot snack on crisps’. Studies have shown that the language change can help the effectiveness of your ability to resist unhealthy habits. Another example, ‘I don’t buy fizzy drinks, I can have them on occasions but it’s not in my routine to do so’. This may not even be true at first but keep repeating this in your head, or out loud, try to believe it and it can soon become your reality. These temptations are not contraband, they are simply not part your daily eating habits.
See my 'Services & Prices Page' for details on my personalised nutrition plans with included accountability & support.
I get asked as much for injury advice as I do fitness advice, I am not a physiotherapist and certainly not a doctor so my first tip would be to go and see one of them if the injury persists or may be serious.
However, I realise physiotherapists can be expensive and not always necessary for minor injuries and doctors are busy people.
So here are my tips for minor muscle tears, sprains & strains:
If you notice the injury occur whether it in the gym or in sport the best thing you can do is stop any further damage from happening, don’t simply carry on hoping it will go away.
2) Ice & Elevation:
Mixed opinions flying around at the moment about the use of ice but my current advice is to apply ice to the area for 12-15min at a time for up to 8 hours post injury. If possible (e.g. for limb injuries) keep it elevated above the heart for as long as possible each day to improve blood supply and accelerate healing.
After the initial 8 hour icing period regularly apply heat for 12-15mins at a time multiple times/day (help surrounding muscles relax and assists blood flow).
4) Initially NO Static Stretches:
Statically stretching an already torn muscle/connective tissue just does not make sense until the injury is fully healed. You are likely to just make things worse.
5) Avoiding Aggravation of injury:
Stop performing & avoid movements that exacerbate the injury. Avoid large stresses through the area. That does not mean don’t go to the gym, it means for a while you will have to work around the area.
6) Re-introduce Basic Movements:
Once the initial inflammation and most of pain has gone away regularly perform basic movements with the muscle/joint under low stress to begin activating the muscles and increase blood flow further.
(This is the stage I can usually help however steps 1-6 must come first and not be rushed)
Once you have pain free movement you need to progressively strengthen the muscles and return flexibility/mobility to the injured area. It is best to seek some guidance on what exercises to start with and also for some myofascial release & mobility techniques to break up scar tissue and restore unrestricted movement and a good range of motion.