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User Image nkathleticperformance Posted: Nov 19, 2017 1:34 AM (UTC)
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3 Slumber
Jump and land 101.
Learn key positions: 1. Athletic base position (pistol grip) 2. Complete extension (reach for apples). Integrate these into various jump and land scenarios. Progress to plyometrics.

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User Image nkathleticperformance Posted: Dec 14, 2017 7:02 PM (UTC)
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User Image nkathleticperformance Posted: Dec 13, 2017 7:52 PM (UTC)
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1 Juno
Every exercises/drill should have a progression/regression series in place. Without progression, drills become stagnant, boring and fail to continue to develop motor learning.
Skill acquisition requires the athlete to be exposed to variability within which they must fight to maintain their key technical attractor states. In this example, Pat must maintain posture, balance and coordination in the A-pop drill while the permutation of pressing the stick above his head adds complexity to the movement.
User Image nkathleticperformance Posted: Dec 10, 2017 9:23 PM (UTC)
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4 Crema
The trap bar has taken off in popularity lately due to the way it allows the load being lifted to be evenly distributed within the base of support of the athlete. However, I do think many athletes/coaches are getting lazy and forgetting what a deadlift is and why we use it. Any deadlift variation used for athletic development should, in my opinion, be a hip dominant hingeing action which loads the posterior chain. It is NOT a squat.
Next time you perform any type of deadlift (especially one with a trap bar) remember to load your posterior chain by sticking your but up, letting your chest fall down and feeling a stretch in your hamstrings. Take tension out of the bar and pull from this position. Your knees should not be going further forward than in line with your ankles. #trapbardeadlift
User Image nkathleticperformance Posted: Dec 10, 2017 12:02 AM (UTC)

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Thank you Owen @scienceforsport for the vote of confidence. 💪

#Repost @scienceforsport (@get_repost)
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Do you agree with this?
User Image nkathleticperformance Posted: Dec 8, 2017 9:15 PM (UTC)

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User Image nkathleticperformance Posted: Dec 7, 2017 7:19 PM (UTC)

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Lower body unilateral French contrast. Four similar exercises that potentiate one another grouped together in a complex to maximise training efficiency and optimise speed and power development.
A1) Bulgarian SS w/ 5s iso hold 4 x 4ES
A2) Prowler sprint 4 x 10m
A3) Borzov squat 4 x 4ES
A4) Band assisted dynamic lunge 4 x 4ES
User Image nkathleticperformance Posted: Dec 6, 2017 7:12 PM (UTC)

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Skill, performed quickly in a forceful manner is the ultimate goal of all training.
User Image nkathleticperformance Posted: Dec 5, 2017 8:35 PM (UTC)
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9 Ludwig
Every time I post a clip of someone performing a wickets/mini hurdle running drill I get a lot of questions asking how do I know how far apart to space them. Here’s the answer I typically give: every athlete is different and you will need some trial and error to nail it.
I’ve had some athletes who can hardly execute the drill with the hurdles 4 feet lengths apart (my foot is size 11) and others that look effortless with 7 feet spacings. Generally the taller and/or faster the athlete, the further apart they can go.
However, the key is to always start conservatively and build up, never over shoot as you’ll create an over striding pattern (^ hamstring injury risk). As a guide, starting at 2.5 or 3 feet, I normally build my athletes up to speed by increasing spacing by half a foot length per cone.

This is a great drill for developing good top speed running mechanics as is reinforces ‘cocking the hammer and striking the nail’ (knee drive and foot strike). This drill is my go to when teaching upright running mechanics and has always yielded great initial results.
User Image nkathleticperformance Posted: Dec 4, 2017 9:20 PM (UTC)

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Mental toughness. Everyone looks to the military as a shining light of dedication, culture and mentally tough individuals. However, consider this. The reason this is the case is that every hoop jumped through to get to the top in that organisation is designed purely to break spirits. It’s the world’s toughest vetting program. The cream rises to the top. Most are not cut out for it and they fall away. The weak do not become stronger and grow into special forces, they just quit.
So, what’s my point? Why on earth then do sports coaches think that a pre-season boot camp will build mental toughness or culture? All it will do is expose those who aren’t cut out for it, but there is no actionable outcome. They have a contract or other circumstances which mean that they can’t not still be a part of the team and they’re not going anywhere.
User Image nkathleticperformance Posted: Dec 4, 2017 1:47 AM (UTC)

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5 Hudson
Visual representation of time that should be allotted to various training goals when working in team sports. This is by no means all encompassing, however it does break things down into easily manageable chunks. #periodisation #programming
User Image nkathleticperformance Posted: Nov 30, 2017 4:03 AM (UTC)
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A-pop drill without arms. The use of the PVC in this drill forces emphasis on postural control and stability. A-pops are a great way to develop kinaesthetic awareness of balance, stability and strength from isometric starting positions. An awesome low speed drill for motor learning which later interstates in to higher velocity running.
User Image nkathleticperformance Posted: Nov 29, 2017 9:06 AM (UTC)
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0 Juno
Acceleration - maintain forward posture, grit your teeth and let the crazy arms go wild.
User Image nkathleticperformance Posted: Nov 26, 2017 11:57 PM (UTC)
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5 Lo-fi
Keeping my hip away from deep flexion while maintaining load through lower limbs.
User Image nkathleticperformance Posted: Nov 26, 2017 8:38 AM (UTC)

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Good enough is old enough. So long as the athlete can safely and proficiently execute an exercise and has been coached appropriately, there is no reason to avoid strength/resistance training in youths.
#Repost @ylmsportscience (@get_repost)
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👦🏾👧🏼💪🏻 Strength & Conditioning: How Young Is “Too Young” To Start Training❓🤔 No time to waste... ⏳
User Image nkathleticperformance Posted: Nov 25, 2017 10:34 PM (UTC)
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Supersetting or complexing agonist and antagonist movements is a fantastic way to increase training density and maximise time efficiency in the gym.
I’ve been doing this with my upper body lifts for a little while now and it’s working great. On my horizontal day I perform my push first and pull second and in my vertical day (as shown) I do the opposite-pull first, then push. Try this out to get the biggest bang for your buck.
User Image nkathleticperformance Posted: Nov 25, 2017 2:16 AM (UTC)
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4 Slumber
Bulgarian split squat with five second isometric hold. Isometric strength is essential for shortening the amortisation phase of the stretch shortening cycle and creating more explosive athletes.
User Image nkathleticperformance Posted: Nov 24, 2017 12:02 AM (UTC)

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Fast feet, footwork, cone and ladder drills and their transfer to in-game scenarios.
#Repost @speed__doctor (@get_repost)
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How players that overdo footwork drills on Instagram really play in a game ! 😆😆😆 video by @marcelashoward, TAG a football player
User Image nkathleticperformance Posted: Nov 22, 2017 9:07 PM (UTC)
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11 Mayfair
Non-countermovement box jumps.
Implementing a static seated start position removes the stretch shortening cycle from the exercise and forces the athlete to create their own tension through agonist-antagonist co-contraction. This may reduce muscle slack, leading to more efficient transfer of energy and greater ability to harness the elasticity of the muscle tendons.
This type of training may have high transfer to sprinting and jumping activities in dynamic settings.