THE 4 CO-ACTIVES OF DUSTIN MARTIN

For a while now I've been going on banging on about the 4 co-actives of performance being:

- Technical

- Tactical

- Psychological

- Physical

Every single action you perform on the footy field requires an adequacy of these 4 elements to be successful.

In this Instagram video I have a quick shot of Dusty Martin in the Grand Final against GWS- check it out:

View this post on Instagram

A post shared by Troy Lange (@aussierulestraining) on Oct 13, 2019 at 8:20pm PDT

What a cracker of a move in traffic hey?

But even though a move like this requires some natural talent and gifts, it's definitely a by product of the 4 co-actives.

TECHNICAL

- Clean 1 grab of the footy in traffic

- Positive decision making based on the perception-action coupling of the surrounding constraints (space, opposition, teammates, environment)

TACTICAL

- Running forward of the footy (what Richmond love to do)

- Forward handball to a forward running teammate (again what Richmond love to do)

- Dusty gets it get out of the way and let him create


PSYCHOLOGICAL

- Supreme team confidence applying pressure to the opposition and then to capitalise on their mistake

- Dusty knows he 1 of the best players inside and outside so he's extremely confident in whatever situation he gets the ball in

- Dimma gives him all the confidence in the world to create whenever he gets it rather then give it off to a first option like most players do

PHYSICAL

- Great eccentric strength to stop on a dime and change direction in the middle of those 2 GWS players

- Great lower body power and body control to be able to explosively change direction and pretty much maintain pace with the ball

- Great acceleration to power into space after the change of direction

This passage of play DOES NOT happen if even 1 of these co-actives hasn't been trained up to par so for the 2020 season think about how you can train the 4 co-actives to instead of the 1, maybe 2 that we do at local/amateur level right now.

OFF SEASON PHASE 1 - GENERAL PHYSICAL PREPAREDNESS

My competitive season finished in an elimination final defeat late August, but was asked by the senior coach to continue training with the senior squad (and continued with my regular training), who in the end went on to Grand Final victory.

I moved house before and after that weekend so I had about a week off of all training and started with my 2020 training in mid September.

My leagues season started and thus finished a bit earlier then usual so starting this early means I have plenty of time up my sleeve so as stated I could take a week off and still use a slow build for the first month or so, as I'm now 41 and can't see a time machine in my future meaning I can't go balls to the wall all the time anymore.

So with all that in mind I'm focusing on just 6 exercises pretty much daily for 4 weeks or so.

Standing Single Leg Isometric x 60secs - foot/lower limb stability, stance leg glute activation.

Hyperarch Jumps x 3mins (work up to) - intrinsic foot muscles, increase fascial dominance.

Hang Clean 3 x 3 waving load through the week but hitting 2 "heavy" days every 5 - 7 days or so.

Tempo 400m Run - every 2nd day I'll head down to the track, do a 400 at an RPE of 6 - 8 and go home aiming to build my capacity over this distance rather then try and beat my best time every run - it's working so far as my 7/10 RPE time has dropped over 30secs already.

Iso Lunge x 3mins (work up to) - personally I need to learn to load my right knee in terminal knee flexion which I haven't really been able to through a good range of motion since I did my knee 4 years back and has hindered anything movement where I need to go vertical pretty much.

Forward Shin Isometric x 90secs (work up to) - again a person a need for me to regain verticality, which was a strong point of mine pre-knee injury (once dunked a volleyball on a full 10ft rim at 5'6").

When all exercises are done in a row (not often), it'll take about 30 - 40mins tops which looks like nothing but the micro-dosage/high frequency takes care of the volume as again I'm training every day and I have a week of this program to go before phase 2 gets a run which will be pretty similar I imagine.

Site revamp is taking forever (Wordpress changed their entire platform since I last looked rendering me useless) but I'm trying to get my brother to get it up and going for me (nightmare as well).

If you've got any questions on what you should/could be doing right now for season 2020 than let me know.

NEED YOUR HELP!

Just a quick one...

I deleted all my email contacts somehow so if you'd like to be put back on there or sign up if you weren't already, then please do at this link in prep for the ART Revamp in the next week or so:

http://eepurl.com/gFa6P1

In the meantime here's a video of Marlion Pickett blind turning in his debut game in a Grand Final win no less:

SITE REVAMP COMING SOON!

I've got some major plans to redo this entire online thing I have going here so here's the plan.

I'm starting another job next week in the football private coaching sector (on top of my PT duties) so my time will be cut in half meaning my content will alter just a little bit on frequency and quantity.

- The Aussie Rules Training blog will probably stay as is but some of the articles I post will be behind a paywall, with the plan to still post a freebie at least 1/week.

- The sister site to the main blog that has almost died (being so long since I've attended to it) will now become the main site that will house all articles as well as a new training drill video and team/player programs section, also behind paywalls.

Most content from the main site will be posted on the original blog site but you'll only get a little preview of it at most.

I'm looking at 3 membership options that will hopefully be cost effective for anyone and everyone as the point of this entire set up is to get as much information out to as any many football people as possible. Ultimately I'd rather football clubs make the order and make the site available to each of their players.

Level 1 - Membership Sign Up + Articles

Level 2 - Membership Sign Up + Articles + Training Drill Videos

Level 3 - Membership Sign Up + Articles + Training Drill Videos + Team/Player Training Programs

I'll hopefully be able to keep the price down but I have to run the numbers on time spent on content before nailing that decision.

Nothing is set in stone yet but that's the guts of it so please let me know your feedback/questions on this and hopefully I've built up enough "cred" over 10 years that this change in operations doesn't affect any of my loyal readers.

If you'd like to be put on my emailing database, which will be the main source of communication going forward, then please email me at aussierulestraining@gmail.com and I'll add you on.

LINDSAY GILBEE ELITE KICKING ACADEMY

3 out of the last 4 Monday evenings I've made the 45 - 60min from the western suburbs to sunny Reservoir to attend this 3 week coursey thingy.

We all know Lindsay Gilbee as being one of the best kicks to grace the AFL but this was far ore than learning or teaching how to kick, although that was a big part of each session.

The main men involved were Lindsay himself, Rick LeGassick (Elite Kicking Academy), Phiv Demetriou and Anthony McDonald (both AFL Victoria).

WEEK 1

- Team warm up drills with balls with limited standing around time (efficiency)

- Small group/short kicking drills (great for a bunch of mates having a kick too)

- Small to medium group/area kicking drills (again great for a bunch of mates having a kick)

- Kicking Mechanics from Phiv who has done work with countless potential draftees to get to them a level to be drafted, such as a first year player from a semi final team who just played this weekend, who wasn't going to be drafted based on his kicking,corrected it with Phiv, got drafted and played most of the year in the seniors. I've made a 10 point kicking mechanics checklist from this.

WEEK 2

- We started with a short presentation from TAC/AFL recruiter Simon Dalrymple on talent ID/assessment and what they look for in potential draftees

- Short to medium group/area game simulated kicking drills

- How to layer your drills which I got my club onto a bit for this past season which works a treat for mine

WEEK 3

- Past AFL great and ex-Hawthorn/Western Bulldogs and Richmond goal kicker Paul Hudson talked to us about goal kicking, showing us some AFL vision as well

- Before we headed outside into what felt like 5 degrees we also watched a quick Prep to Play video which has been around for a while now and is similar to the warm up programs you've seen before and probably use right now such as Footy First

- Huddo showed us a multi station goal kicking drill you can put your forwards through pretty easily with minimal fuss

- Anthony also does a lot work with AFL Blind Victoria and had us try and teach someone to kick with their eyes closed the entire time (if you can teach this you can teach anyone!)

- We finished outside with a some quick kicking games (again perfect for a small group of mates)

- Finished with some last question and answer a short written test

Except for the drive this 3 week course was excellent with content provided by coaches in the trenches who can make a drill work for all player abilities and team sizes.

They were available for any and all questions you had and didn't hold anything back with their answers - there were many now-AFL player examples used showing how everyone needs coaching regardless of your level of footy (you don't know what you don't know).

With the help of this course, my current research and extensive playing history I now have a file of over 100 training drills that I hope to make available very soon in some capacity (keep an eye out for that).

Look out for more LGEKA courses in the future because at local/amateur level we don't get this level of coaching AT ALL and I can assure you it's well worth your time.

WHAT A 7 YEAR REBUILD LOOKS LIKE AT LOCAL/AMATEUR LEVEL

Tomorrow my senior team who I played with for the first half the year play in their first grand final since I've been there, and even before that in 2009.

Before this year the seniors have only managed to reach the finals once, being beaten by just 3pts with of our top 5 or 6 injured and out from the week before.

My club is tiny off-field and huge on-field.

We have senior, reserves, thirds, over 35's and over 50's men's teams, a women's football team and 4 netball sides.

We have the worse facilities in the world and were even kicked off our ground last year by the league, leaving us nowhere to play home games until we found an available ground in March of this year.

We're battlers, simple as that.

We don't pay players, nor do we have the cash to do so.

Everyone who plays at South Yarra, plays there because they want to, even though the grass is a lot greener pretty much everywhere else.

After we won our way though last weekend I sat down and just started writing about my time there.

Strap yourself in...

BUILDING SYFC 2011 – 2019

2011

- My very first game in the reserves for South Yarra was an away game against Caulfield in round 7, 2011. We went 2-4 to start the season with a few 100+ pt beltings in that lot but we won this day 259 - 15 and I had 1 kick

 - Ressies finished 3^rd losing the prelim and the seniors finished 6^th for memory

- From that year we currently have 6 blokes still playing at the club in Pres, Jewellsey, Geoff, Canizzo, T-Mac and Taz who’s worked himself from ressies full forward to our current senior captain. Taz and T-Mac will be playing tomorrow.

2012

- 19/22 senior players leave the club in 1 foul swoop signalling a long year ahead

- The first game for season 2012 we had 3 blokes from the previous year’s senior team (T-Mac, Cory, Marnesy), 9 blokes from our reserves team the previous year and the rest were 1^st game players for the club and we copped a 100pt belting under lights on a Friday night

It wasn't until round 15 v Black Rock that we got our first win after starting 0-14, by 52pts

- We finished bottom of the ladder but because the 2^nd bottom team didn’t pay their league bills, they got relegated and we stayed up

- This is actually year 1 of this current rebuilt where on top of T-Mac and Taz who were already there, current senior players started at the club such as Jamie A, Pane, Sauce, T-Rog, Higgo, Sauce as well as Jamie bazant. Anthony Denaro and brothers from a different mother Nick and Anthony Pane (now Co-President) came on board, both currently having indirect effects on the senior team today. This season also started our accidental affiliation with the Australian Ultimate Frisbee team where "Frisbee" starting playing with us and many other "frisbee's" would go onto to wear the Yarra jumper in the coming years.

2013

- 2013 brought more players to the club who have impacted this current group in Gleds (his 2^nd of 3 stints with the club), Woody, Macca, Dan Russell and Tom Hanney joining the club

- Staying up in div 2 didn't help our on-field success and we went winless losing 8 games by 100pts or more with 4 of those 150+

2014

- Relegated to div3 for 2014

- This year saw more current senior players start at the club in Jarrod Gloury, Mundi, Horse, along with the Smith brothers and the great Jordy Cellini

- Round 1 we knocked off Hallam won by 4 goals in a Friday night game – our first senior win in 550 odd days

- In round 3 v Sandown a young hack started the game in the 2’s, had 8 touches in 4mins and went up to the 1’s for that day after a late out, never to be seen again at 12pm – a young Kizza

- Round 6 v Endeavour Hills saw the debut of another frisbee, Ish

- We won 5 games and improved our % from 36 to 81

2015

- 2015 saw the inclusion of a bunch of ex-Silvan boys Steg, Dimma, Whyatt as well as Big V, Zavvy, and Hayden forming a fair chunk of our senior team right now

- Another pivotal moment was half way through the season when 2 Gippsland randoms showed up who we now know as a past captain of the club Rusty and a bubbling personality Tucky – both solid inclusions to the Yarras for very different reasons

- We improved again with 8 wins and a % of 100

2016

- 2016 brought with us now Women’s Coach, Senior Runner and walking injury Onions and Bender

- This is the year we’d been building to since 2012 and we managed to make finals with 12 wins and a % of 154 – unfortunately we all know how that ended (above)

2017

- 2017 came with the additions of Harry, Smithy, Birdy, Ed, and then Willard and Eric arrived mid year while upstarts Alby and Patty ran around in the 3’s, with an expectation to go further again then last year

- In round 1 we beat Doveton by 8pts, a team who months later were playing off for the div 2 flag after rolling through both div 3and div 2 in successive years, showing our potential

- Round 4 v Moorabbin we lost by 7pts who were the only team we lost to below us on the ladder that season 

- Round 14 v Black Rock we lost by 6 goals in an 8pt game for what would end up being 5^th spot and that Morrabbin loss haunts us even more now

- In the end we didn’t improve upon last year with 12 wins again, a % of 178 but no finals

2018

- In 2018 the SFL made themselves a little 4^th division leaving us as the bottom cut off point for div 3. On top of that, a cashed up Hampton Park and a 5 win team with only 1 loss by more than 20pts were coming down from div 4 as well. It seemed like it was going to be 2012 all over again and it pretty much was but Bryce Denaro joined the might Yarras and Canizzo makes his return to the club.

- Between rounds 16 and 17 the SFL kicked us off our ground, deeming it unsafe all of a sudden although it had been a pile of shit for 10yrs, at the request of another team who didn't want to play there. (NOTE - the GM at the time had been in the job for 6 months, made this pathetic decision then resigned because running a league of 4 football and 10 netball divisions was "more work then expected")

- With 3 powerhouse teams and at 1 point a 30+ player unavailability list, we scraped out 2 wins and went home

- The completion of this season saw the resignation of Daisy as senior coach after a relatively fruitful 3 years at the helm. His addition to the club back in 2016 was as big as any mentioned on this list for mine, especially for keeping this team together in 2018 through an absolute shit storm. His son Scott (Steg) is now Captain-Coach of the senior team.

2019

- No ground, no coach, no worries – we drop back to div 4 with a new coach and a new outlook on life. We throw some fresh blood into the mix with the likes of Fingers, JC, Brenton, Wombat, Cronin and the super rise of Dillon from 3’s to 2’s to 1’s in the 1 season 

- Round1 v Lyndhurst we lose lost by 11 goals after going in with 8 new players in the senior team, just 1 practice match and then copping 4 injuries before half time against the premiership favourite

- Round 8 v Lyndhurst we win by 10pts coming back from 5 goals down in the 2nd quarter to take down the only unbeaten team in the comp

- Round 16 v Frankston we win by 4 goals after a blistering 44-6 first quarter to give us the double chance in finals

-Prelim final v Frankston we win by 3 goals which puts us where we are today – Grand Final bound against a team we’ve gone 2-2 with so far this year (Lyndhurst)

It’s taken 7 years to build this team and get it to where it needs to be to be a contender and we now have that opportunity right here, right now.

Off-feild assistance in that time by the likes of Hilly, Owen, Bernard, Mouse, Dev, Gleds, Craig Kealy, Barbs, Arland, Tonna, Tucky, Geoff, T-Rog, Pipes, Lachy, the Netballers, the Women Footballers  and countless others has been nothing short of remarkable.

This week we were able to secure Sandringham's VFL oval to train on as our ground has 2 lights where you can barely see the ball half the time.

We were able to secure current Sandringham coach Aaron Hamil to chat with us and at 1 point he was talking about off-field assistance and pointed to a table of those blokes while also mentioning the countless others that must be involved - no Aaron, that table of 4 - 5 blokes and the playing group is all it is.

Tomorrow is huge, we all can't wait for it so let the best team win.

SOUTH YARRA GRAND FINAL TEAM 2019

B - Gloury (2014)    T-Rog (2012)   T-Mac (2011)

HB - Harry (2017)  Taz (2011)   Dimma (2015)

C - Zavvy (2015)   Rusty (2015)  Patty (2017)

HF - JC (2019)   Fingers (2019)   Canizzo (2007/18)

F - Dillon (2019)   Mundi (2014)   Bird (2017)

R - Sauce (2012)   Gleds (2010/13/19)   Steg (2015)  

IC - Jamie A (2012)   Wombat (2019)  Horse (2014)   Higgo (2012)

THE 3 EXERCISES THAT GOT ME CHERRY RIPE FOR FINALS

My long term/regular readers will know I did a pretty serious knee injury 4 years ago in the last game of the season of which we were raging favourites to win it all (...we didn't!)

I've never had it checked out and rehabbed it all myself because I wasn't having surgery regardless even though there's a good chance I did an ACL and some other stuff at the time.

It was the exact same mechanism of Jarman Impey here except I was kicking on the run and was pushed from behind as I was in the air just after I kicked it.

Fast forward to now and I've now got a pretty dominant right leg as far as sprinting and jumping is concerned and during each season since my right hamstring has presented with a neural sensation down my right hamstring for the last month or so.

I knew it wasn't a tear or anything and it didn't hinder me a hellava lot but I could always feel it while getting up in the morning, during games and everything in between.

During that time I tried staying off it more than usual, foam rolling and other bits and pieces but nothing really helped

It wasn't until Wednesday this week that I remembered something that I discovered but never really went further into called PRI which is short for the Postural Restoration Institute.

It's pretty complicated stuff but to put it simply, its premise is that body is not symmetrical as there are different "things" on each side of the body which in turn affects resting posture and function.

For example the left diaphragm is smaller and is not held accountable for respiration as much as the right side is, and therefore the body can become "twisted" where your right hip can be rotated/sit a little further in front of your left hip.

In the chest cavity you have a heart on 1 side and nothing on the other which is another example.

You can read about the basic principles of PRI here.

So I came across this about 5 years never got enough info/was convinced enough/or set the time aside to really see how it worked to give it a chance.

Come Wednesday and having trouble completing 20m sprints at full speed on Tuesday, things were getting desperate.

Finally my brain ticked over and put up PRI as an option so I did quick search regarding right hamstring issues and PRI and found some exercises to try.

Here are the 3 exercises I found and used on Wednesday:

As you can see they're not your everyday exercises but by god in the 5mins it took me to run through them once, my neural sensation was gone.

I did another 2 circuits of it and felt like new.

Thursday I felt a tiny bit of the sensation come back during the day so before training last night/Thursday, I did another 3 circuits and again felt good as new.

Just before I joined the main group I was chatting to a teammate who's got a niggle about the rehab stuff I set for him through Posterior Pelvic Tilts and my right glute cramped up from the the extreme activation it was able to get from the exercises.

With new found activation comes new found use of those muscles (right glute max) and thus a bit of soreness today as a result.

I did another 3 rounds of it today in the videos above and will again do 3 rounds of it pre-game tomorrow.

Last night at training I was pumped though being able to run ailment free for the first time in weeks at any speed I wanted.

Elimination final tomorrow so hopefully my next post is not a season reflection piece!