5 Drills to Improve your Ankle Function and Movement Efficiency

5 Drills to Improve your Ankle Function and Movement Efficiency

As the forgotten and neglected uncle of the leg family, the ankle is a joint as detailed as any in the body. Containing 26 bones, 33 joints and over 100 muscles, ligaments and tendons it's clearly not as simple as it may look.

Add in the fact, that it takes on massive forces with landing exercises such as box jumps, cleans, snatches and many other movements found in CrossFit and Olympic Lifting, it's commonly the undiscovered culprit of injuries to the knee, hip and back.

Just like your favourite winter jacket, you expect it to be ready to go all the time and act like new, with years of abuse and little to no care or love.

What we need is a concoction of mobility drills, proprioceptve drills and stability drills to nail all facets, important in getting our ankle ready for training.

7 Training moves to Complement your Football Pre-season

7 Training moves to Complement your Football Pre-season

It’s that time of the year again. Football pre-season is upon us, so what can we do to complement our training to optimise power and speed on the field? Undoubtedly your pre-season training will consist primarily of aerobic training and ball work, however, power development is often overlooked at the local level.

Building power in the athlete is beneficial on many levels. Increasing power will allow you to jump higher, kick further, break tackles and burst through packs.

Power is defined as strength multiplied by speed. Heavy compound exercises followed by explosive movements have been demonstrated to improve power and performance in athletes of various sports.

Exercises need to be transferable to the game and requirements of AFL. Developing power within relevant movement patterns is essential for game day performance.

At this stage of training, it is desirable to build a solid strength base for future training. The focus will be on strength and speed in order to develop power. 

6 Great Ways to Beat the Chill with your Warm Up

6 Great Ways to Beat the Chill with your Warm Up

Actually, it feels like its already here!

You rock up to the box, rugged up from head to toe and your coach announces that its time to WARM UP! What does that even really mean? You’re already warm right? Beanie, scarf, hoodie, track pants….

Here’s a break down on why we really warm up and how to do it correctly!

The Science of the Squat

The Science of the Squat

The squat has long been held as a mainstay exercise in programming for a wide range of athletes and gym-goers.  From bodybuilders to powerlifters to sprinters to golfers and everyone in between, the weighted squat remains the ultimate exercise in lower body strength and power and a key to high-level athletic performance.  But what makes the squat so effective? What are the factors that lead to such obvious physiological improvements?