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User Image nathankielyathleticperformance Posted: Nov 19, 2017 1:34 AM (UTC)
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 nathankielyathleticperformance Posted: Mar 20, 2018 8:34 PM (UTC)
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Working on stiffness and ground contact with some single leg drop jumps. The goal for me in this plyometric is to minimise flexion in ankle, knee and hip and to spend as little time on the ground as possible. 3 sets of 3 reps on each leg. Before adding this to my program I completed bilateral drop jumps, hurdle hop variations and other jumping, skipping and running based exercises. Earn the right first. #dropjump #plyometrics
User Image nathankielyathleticperformance Posted: Mar 19, 2018 2:17 AM (UTC)

1 Mayfair
It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.
User Image nathankielyathleticperformance Posted: Mar 18, 2018 2:50 AM (UTC)
3 Aden
Practice what you preach.
Today’s sprint workout:
1 x 10m lunge pattern followed by 10m stride through at 80%
1 x 10m A-pop followed by 10m stride through at 85%
1 x 10m A-skip followed by 10m stride through at 90%
1 x 10m high knees followed by 10m stride through at 95%
3 x 10m straight leg bounds
3 x 20m wickets (pictured)
4 x walk in start 60m sprints w/ 4 mins rest
#sprints #training #speed #track
User Image nathankielyathleticperformance Posted: Mar 12, 2018 7:55 PM (UTC)

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My thoughts on Tuesday.
Long-term athletic development, team sports, program design and periodisation. How do these interrelate and what are some practical examples of how I go about building youth athletes? To find out, check out the link in my bio. #LTAD #teamsports #periodisation #periodization #programdesign #strengthandconditioning
User Image nathankielyathleticperformance Posted: Mar 11, 2018 6:40 PM (UTC)

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The popularity and use of trap bar deadlifts has exploded recently. I’m a massive fan of this exercise. However, the common trend I see is individuals forgetting what they’re trying to train through the movement. I see the trap bar deadlift as hinge pattern, designed to be loaded through the posterior chain - not the quads. It’s not a squat pattern - if it were, it’d be called a trap bar squat.
To ensure the lift is loaded correctly, keep your hips and knees back, maintain tension through the hamstring, look down and think ‘pull, not push’. #trapbar #trapbardeadlift
User Image nathankielyathleticperformance Posted: Mar 8, 2018 6:30 PM (UTC)
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Multi directional tempo-based conditioning serves not only develop energy systems, but also as a tool for teaching movement mechanics. Building efficiency in acceleration, deceleration, lateral shuffling, retreating, cutting and getting down and up from the ground is essential as these are all critical movements in rugby league. A 1:2 work/rest ratio ensures quality/repeatable movement and allows ample opportunity to coach technique on the fly, identifying common errors and providing feedback throughout the drill. #rugbyleague #conditioning #temporun
User Image nathankielyathleticperformance Posted: Mar 7, 2018 6:32 PM (UTC)
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Wickets spacing: I get asked all the time, ‘how far apart do you place the mini hurdles?’. Unfortunately the answer to that question is, it depends. Every athlete will be different and factors that need to be considered include limb length, stride frequency, stride length and sprint speed itself. The faster, and/or longer your athlete, the further apart they go. You will need to utilise some trial and error to find what works best for each and every one of your athletes. As a general rule however. For mini hurdles at maximum velocity, I typically place them at a bare minimum of 5ft apart. The furthest I’ve ever used with any of my athletes is 7ft - but they could go further if it were appropriate. There is no hard rule.
You will need to play around with it, and you may have some reps that don’t, at first, work out. But, it’s well worth it once it’s set up as this is a huge ‘bang for your buck’ drill.
I love the wicket drill as it does the coaching for you. Constraints based drills force the athlete to utilise correct technique or they simply fail to complete the drill at all. Self organisation and exploratory learning is a powerful tool, use it.
User Image nathankielyathleticperformance Posted: Mar 6, 2018 6:31 PM (UTC)

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A concurrent training system dictates that all physical, technical and tactical qualities remain laced throughout the program at all times. I believe this is ideal for developing athletes, especially in the team sport setting.
However, we will always be limited by how much time we have and thus it is necessary to break our training week down into manageable chunks. This diagram illustrates how I explain to team sport coaches how I best think we should prepare our athletes. The further in the week away from our next game, the more the athletes belong to me (general physical preparation), the closer to match day, the more the sport coaches should show off their in-depth knowledge of the game.
This is a continuum and everything should always have some place along the way.

For example: an S&C coach may focus on the following components during a week.
D5 - linear sprint speed and running based conditioning (MAS, tempo etc.)
D3 - multidirectional agility, conditioning games and drills (sport-specific skills performed in such a way as to induce a conditioning effect)
D2 - short, sharp warm-up, and that’s it. #periodisation #concurrenttraining
User Image nathankielyathleticperformance Posted: Mar 5, 2018 3:31 AM (UTC)
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Hands free, safety bar Bulgarian split squats. I’m a massive fan of split stance exercises as I believe they better replicate the reality of any running based sport and also allow us to iron out strength imbalances across limbs.
I usually introduce split stance training in the form of a simple split squat, before progressing to reverse lunges, step ups, single leg squats or other variations that load asymmetrically in the saggital plane. Eventually I’ll progress to Bulgarian split squats if possible.
There are many ways to load each progression and this variation in the video is great for reducing some of the balance requirements that often make it difficult to load the Bulgarian. Other variations I’ll typically try to utilise first include dumbbell, goblet and front rack loaded positions.
I used this particular variation in this instance as I was completing a double session day and had already sprinted earlier in the morning. In order to ensure I could still complete my session with the required intensity, I looked to use a variation that would reduce some of the peripheral fatigue elements that may otherwise limit my performance (unracking, finding position and balancing) in the front rack position which I had been using mostly in recent times. The safety bar remains in place without difficulty and the hand support makes it easy to get in position and balance in the bottom of the lift.
Remember: there are many ways to skin a cat and being married to one exercise variation is not always the answer. Fit the variation to the scenario for greatest effectiveness.
As with everything, load appropriately and progress when necessary. #splitsquats #bulgariansplitsquats
User Image nathankielyathleticperformance Posted: Feb 28, 2018 7:22 PM (UTC)

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Using variation to build robust sprinting. Whether it is reinforcing key attractor states or developing athletes with stronger ankle and hip complexes, surface variation is a great tool.
Attractor states are the non-negotiable elements of technique which are displayed in all effective performances. I look for four main elements in sprinting.
1. Posture - tall, relaxed, braced core
2. Hip/shoulder alignment - are the hips and shoulder working together or against one another? I want them to be in synergy.
3. Alignment - arms and legs working towards the target, not across the midline of the body
4. Range of movement - hands working ‘cheek to cheek’ and thigh to parallel in front of the body during knee drive

Once and athlete has a decent grasp on these elements we can challenge this technique with novel environments or manipulated tasks (changing constraints). This example involves running laterally across a slight hill.
Can the athlete maintain good positions in less than optimal environments? This builds robust technique which will more likely resist fatigue, changing weather, contact/bumps in play and the introduction of sport specific techniques and tactics.
In addition, this surface challenges the athletes to ‘stay strong’ (stiffness) and fight to maintain the integrity of their ankle and hip. Building good habits around pre-tension and co-contraction leads to greater rate of force development, as well as joints and muscles better able to resist injury.
Key take away: do not shy away from using average or even poor surfaces to train on (within reason). Build an athlete that is used to all kinds of environments and can sustain good technique regardless.
User Image nathankielyathleticperformance Posted: Feb 21, 2018 6:56 PM (UTC)
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Straight leg bounds or ‘primetimes’ are one of my favourite drills for developing running based hamstring strength. I suggest building into longer strides slowly to get the rhythm of the movement first before really opening up and feeling those hammies light up. This drill will build pulling strength in the posterior chain to enhance performance, but also to add a layer of robustness to the athlete (injury prevention). This is usually the last drill we’ll utilise before we begin a max velocity speed session as it ‘primes’ the nervous system for high speed running nicely. Conversely, on an acceleration focussed day we may instead perform acceleration bounds or single leg repeated bounds. #hamstrings
User Image nathankielyathleticperformance Posted: Feb 19, 2018 7:10 PM (UTC)
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Force absorption before force production. ⛹️‍♂️ Working on landing mechanics and developing force absorption ability with senior basketball squad yesterday through the utilisation of altitude drops. This is a great way to create an organised environment where technical cues and body position can be introduced and emphasised, particularly with athletes who have a lower training age. I always look to ensure I develop work capacity FIRST before introducing intensity (I use a jump/land progression - not a plyometric one as most of the exercises are not true plyos). This is why I program landing before jumping. Your athletes need to establish the ability to handle force before you start creating more of it. 📷 5 x 5 altitude drops from 60cm box in week three of accumulation phase. #landingmechanics #plyometrics #jumptraining
User Image nathankielyathleticperformance Posted: Feb 18, 2018 7:43 PM (UTC)
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My all time favourite sprint training exercise = sprinting.
User Image nathankielyathleticperformance Posted: Feb 17, 2018 12:03 AM (UTC)
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Been experimenting with barbell complexes to increase training density. Why do two exercises to develop triple extension and squat strength when you can tick both boxes with one? Especially when you’re working with non-strength sport athletes where how much they can lift isn’t always necessarily the be all and end all.
This is just another tool in the toolbox which may be useful when tome is limited and you need to get some strength and power work in. Other examples could include snatches into back squats and jerks into presses, or conversely, the power movement could be potentiated by first performing a strength movement in an example like deadlifts into cleans.
Power clean + front squat 5 x 2+2
User Image nathankielyathleticperformance Posted: Feb 11, 2018 6:16 AM (UTC)
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A couple of examples of multi-directional tempo conditioning. These drills utilise game like movement patterns to stimulate the development of truly functional work capacity. @sam_kenno and I have taken and manipulated similar drills from @graeme_morris and @rugby_strength_coach here and adjusted for what some of our guys need at specific times.

Tempo work is great as it allows an athlete to accumulate a good medium between volume and high quality work. I typically look to design drills that can be completed in around 20s and instruct the athlete to go on the minute, every minute for 10 minutes per set. I’ve done up to four sets during a session with some rehab players who cannot participate in full training and mix up the movement patterns to keep things novel.
The trick to ensuring your tempo drills are effective is to ensure the athletes get as close to lactate threshold, without exceeding it. Monitoring this can be done using RPE heart rate or by perceptually instructing the athlete to pace themselves at around 70% of max speed. #conditioning #fitness #rugbyleague
User Image nathankielyathleticperformance Posted: Feb 8, 2018 10:02 PM (UTC)
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A few little variations of tag games and straight line sprint races. All over shorter distances to focus on transfer of some of our acceleration mechanics as practiced in our lead up drills.
While tag games are a great tool, they sometimes fail to elicit the exposure intended due to disparity’s between the two competitions. This is why I’ll still use some regulation races to maintain competition and also ensure the full rep is completed.
User Image nathankielyathleticperformance Posted: Feb 7, 2018 11:28 PM (UTC)
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I cannot emphasise how influential this internship has been on me enough. Now is a chance for you or someone you know to be a part of one of the best development programs going around. To apply visit ‘sportspeople’ and search for Newington College.
Do not underestimate the value of the opportunities you will get to develop your craft in this type of environment. Four of our last six interns have landed jobs from this and seven of our staff members have gone on to work in NRL under 20s, reserve grade and first grade and NSW premier league football. I believe this is because we develop coaches as well as anyone. We have curricular and you will be challenged. This is an opportunity not to be missed.
Please share/repost via social media and pass on to anyone you think may be a good fit. No pretenders please, only those who really want to be the best they can be at what they do. @newingtoncollege_official #internship
User Image nathankielyathleticperformance Posted: Feb 6, 2018 8:58 PM (UTC)
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A-pop w/ dowel press. Developing balance, coordination, intrinsic foot musculature and stiffness within the context of ‘A’ position seen in sprinting.
Increasing the complexity of this drill by adding the dowel press has now created an environment where errors are present. This means learning is occurring.
Skill acquisition is all about continuing to challenge the individual with variations that take them out of their comfort zone. If it’s easy, it’s not resulting in development.
User Image nathankielyathleticperformance Posted: Feb 5, 2018 9:28 PM (UTC)
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Single leg supine Chinese plank isometric switches. Creating pretension in hamstrings to avoid energy leakage upon foot strike in running is essential for efficient and fast movement. This exercise takes this to the next level demanding a lightening fast isometric contraction to maintain the braced position.
Since taking up sprinting I’ve been acutely aware of the need to train the hamstrings in order to prevent injury and optimise performance. So you’ll see more of this type of thing to come. #hamstrings #isometrics #isoswitch @alex.natera @mattscottsaid