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Thursday, March 23, 2017

Women's Football Dominance Checklist

As "everything" as football seems, there are still specific markers that provide a fairly decent correlation to what you'll be able to do in the field of play.

Most test, even at the combine, don't really test actual performance of anything football specific, but rather gives recruiters an idea of where an athlete sits within each of the specific tests.

At the L/A level we don't need to concern ourselves with anywhere near as much as the AFL does. They test and old data to within an inch of your life but they also have the technology to be able to use all of that data and get something out of. At L/A level, data is only as good as what you can do with it and without plenty of casholla lying around, that's generally not much.

Below I have settled on 5 easy to-do tests that anyone can do pretty much with some, but minimal equipment.

Each test has a direct correlation to what you'll be able to do out of the ground too.

Here they are:

#1 - ACL RISK ASSESSMENT

Exercise - Repeat Jump Squats x 5 reps

How to Do the Test - Simply jump up and down in a rhythmic motion for 5 continuous reps. Video yourself from the front, side and back view - so do 3 individual sets with 3 - 4mins between them.

What are We Looking For - We're looking predominantly at the technique you use to drop into your squats, transition from downward to upward motion and then how you land after each jump. I'd also use the sound of your landings to give me extra feedback on your capabilities within this exercise. Any severe falling in of the knees shows poor stability and coordination of the lower body that puts you at a high risk of an ACL tear, the carer killer! There's a great post on ACL exercise prescription here but it's best done with a holistic program.


#2 - ACCELERATION SPEED

Exercise - Standing 20m Sprint

How to Do the Test - From a standing start with absolutely no bouncing, sprint 20m as fast as you can. If you've jumped on board my Women's Football Training program you know that I love to also get split times for 5, 10 and 15m as well.

What Are We Looking For - A good time is 3.80secs, a better time is 3.50secs and a great time is 3.20secs. The splits can also tell us a bit more about how slow or fast it takes you to accelerate up to top speed.



#3 - MAX VELOCITY SPEED

Exercise - Flying 20m Sprint

How to Do the Test - Using the same markers as your standing 20m sprint test, start 15 - 20 back behind the 0m marker. Build up gradually into top speed just BEFORE the 0m marker then simply sprint through the 20m fly zone. Top speed is more genetic then acceleration speed but no one really trains it properly so you'll be nowhere near your full potiatial so it can be trained up quite a bit initially.

What Are We Looking For - 3.00secs is s good score, 2.70secs is a better score and 2.40secs is a great score.


#4 - LOWER BODY STRENGTH

Exercise - Squat or Deadlift Variation

How to Do the Test - This is not really a test but is something that you would build up to in your training program. This might take 6 - 12 weeks depending on your training experience. You don't need to be in a hurry here because any strength increases along the way will still help you in regards to force production for speed/agility and injury resiliency.

What Are We Looking For - a 1.0 x body weight equivalent lift is good, 1.2 x body weight equivalent better and a 1.4 x body weight equivalent is great. So at at body weight of 63kgs your looking at 63, 76 and 88kgs respectively - not outrageous numbers at all when you think of long term development.



#5 - AEROBIC CAPACITY

Exercise - Resting Heart Rate

How to Do the Test - Each morning as soon as you wake, but before you get out of bed, take your RHR x 10secs then times it by 6. Write it down each time as well.

What Are We Looking For - I wrote a blog titles "Widen Your Aerobic Window For Running Greatness" which goes into detail about why this is important, but we want it to decrease to provide actual aerobic benefits. A RHR of 58 is good, 54 is better and 50 is great. In the video I mention heart rate recovery which is how fast you can return to baseline, or near baseline after an intense bout of activity which is crucial for footy (repeat speed), but that's something we can worry about later.


Look out early next week when the Aussie Rules Women's Football Training Program is released and I can train you to these levels and beyond through in-person, online or a combination of both fashion. To get first dibs, join up to the Aussie Rules Women's Football Training Private Facebook Group where there are 87 other like minded coaches, players and admin staff involved in Women's Footy where you can ask your questions, get them answered and also share idea's on developing WF and also dealing with the boom in players but still a lack of resources!

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