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Monday, September 18, 2017

Women's Off Season Football Training Program - Training for Running Mechanics

Yesterday we looked at strength training for women footballers and Monday we looked at ACL prevention training, so today we look at something that in my opinion, is crucial to female footballers and is not even trained at all.

If you could train something that would improve speed, endurance and injury prevention without even having to train them specifically, then it's a no-brainer that you would.

Watch on to see how training to improve running mechanics and efficiency can do this:

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If you have bad mechanics then you place a huge amount of running stress on top of that, you're limiting how fit you can do and increasing your chance of injury - you can't build a house on a foundation of eggs shells can you?

Tomorrow we'll look at training to improve sprinting speed.

If you have any feedback on the videos then please head to the Facebook private group, join, then scroll down to the Strength Training video series from September 6 and leave your comment. 

Women's Off Season Football Training Program - Agility Training

In the last week we've looked at training for ACL Prevention, Strength, Running Mechanics, Sprint Speed and Endurance.

The last aspect of performance we want to touch on is Agility Training.

As you'll see in the video, agility is a proponent of all the training aspects from the earlier emails.

You can view the video at this link - 



If you have any feedback for me then head over to the Private Facebook Group, join, then scroll down to the agility training video on September 8 and leave your comment.

Tomorrow I'll wrap all this up with an in-person and online training offer.

Thursday, September 14, 2017

Women's Off Season Football Training Program - Endurance Training

So far we've covered ACL Prevention, Strength Training, Running Mechanics and Speed Training so today we look at Endurance Training for women's footy.

In all local/amateur football leagues endurance is usually trained the opposite of how it should be which comes from coaches and players watching the game and not the player.

A game in it's entirety is fast and free flowing most of the time, with constant movement, and that's is how most of the training is based.

There is a time and a place for continuous high-intensity training but there's 1 crucial element constantly left out of the though process and that is that the free flowing continuous game play is carried out by 2 teams of 18 players at a time, not 1 individual player.

A lot of local/amateur footy is stop-start from varying degrees of skill levels and tactical efficiency meaning those repeated high intensity efforts aren't performed anywhere near as often as they are trained for.

Instead of thinking of how much work you can perform when you're tired, think of how much work can you perform before getting tired.

Once you're tired then skill level, decision making and speed are all on dramatic decline, so doing as much as you can before fatigue hits, where skill level, decision making and speed are near full capacity, is what you should be aiming for.

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If you have any feedback for me then head over to the Private Facebook Group, join, then scroll down to the speed training videos from September 7 onwards and leave your comment.

Next we'll look at agility training for women's football.

Wednesday, September 13, 2017

Women's Off Season Football Training Program - Sprinting Speed Training

Yesterday we looked running mechanics and it's importance for women footballers.

If you've read my blogs before you'll know that I class speed above everything else in regards to sports performance, apart from skill proficiency.

Do you know the difference between AFL and VFL players? The speed at which they play at.

If 2 players both have a 14 beep test but one has a 2.8sec 20m sprint vs a 3.0sec 20m sprint, player A gets drafted ahead of player B every single time.

True speed training is still, somehow, non-existent in football and it's a travesty.

Find the why and how's of sprint speed training below:

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I ran some online sped training for some female footy players last year and in just 4 weeks, we saw some excellent improvements from a very simple program:



If you have any feedback for me then head over to the Private Facebook Group, join, then scroll down to the speed training videos from September 6 onwards and leave your comment.

Tomorrow we'll look at endurance training for women's football.

Tuesday, September 12, 2017

Women's Off Season Football Training Program - Strength Training

Hopefully you were able to see how important ACL Prevention training is for women's footballers and you can see exactly how we train it during the Women's Football Training Program. 

Today we have a look at strength for women through a series of videos:

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Strength training has far wider implications then simply getting stronger - it assists with movement efficiency essentially making you fitter simply from that and it also helps greatly with injury prevention and body resiliency.

Tomorrow we'll look at training to improve running mechanics.

If you have any feedback on the videos then please head to the Facebook private group, join, then scroll down to the Strength Training video series from September 3 and leave your comment.

Monday, September 11, 2017

Women's Off Season Football Training Program - ACL Prevention

With only a handful of Women's Footy Grand Finals left to play, it's time to start looking at season 2018.

It's no secret that the unbelievable boom in women's football numbers in 2017 far exceeded what most clubs thought would happen, resulting in most teams being under-resourced to some degree.

My aim is to take the strength and conditioning side of things and do it all for you, whether you are a player or a coach, leaving you more time for tactical and skill development.

I have developed a women's football training program that I have been tinkering with since about this time last year, taking into account the gaps in team and individual training, as well as feedback from over 100 women footballers and support staff in my private Women's Football Facebook Group, on top of the 10 or so female footballers I trained this past season.

Today is Day 1 of a 5 day email series that looks at the Women's Off-Season Footy Training Program, and we start with ACL Prevention.

You can view the video below:


If you were involved in Women's Footy this year you unfortunately probably know someone who did an ACL, potentially ending their football career before it even started.

If you don't have a handle on preventing an ACL tear, then please watch this video. 

If you have any feedback on the videos then please head to the Facebook private group, join, then scroll down to the ACL Video from September 1 and leave your comment.

Wednesday, August 30, 2017

SPOTS NOW OPEN - Aussie Rules Women's Football Training Program!

My football is over (beaten in the Elimination Final and I'm not happy about it), and so are most of the women's leagues so it's officially off-season time.

I class the off-season as the most important training phase for local and amateur footballers as it's your only chance to train how YOU NEED TO TRAIN.

When training with your team, you all do the same thing for the same volume, which only actually trains a small portion of your team or players optimally, with the rest getting under-trained or over-trained.

Today I am officially opening the Aussie Rules Women's Football Training Program and I've made a quick introductory video to let you know what it is all about.

Over the next 2 - 3 weeks I'll be posting short, daily videos breaking down each point from this video, with the how's and why's of each, so you know exactly what to expect from this program.

I've played local/amateur footy for 31 years and I know what gets trained and what doesn't so as mentioned in this video, this training will focus on all the things you've probably never be exposed to before and it's what you've never be exposed to before, that has the greatest effect.

How far some of the AFLW players improved from pre-season day 1 to the last game showed that perfectly. Some of them had barely kicked a football before!

Check out the video and contact me immediately if you want in either of the training options.