Emergence Performance Coaching

02/05/2022

https://instagram.com/p/CdDLqIxBoTp/

06/03/2022

10/09/2021

Part 2 of Strength training is safe for kids.

For me the non-negotiable considerations to ensure safe strength/resistance training for kids.

• Quality movement competency-  Build movement patterns through full range of motion in all planes of motion.

• Bodyweight before external load - Get kids comfortable controlling their own body weight first, before adding external loads (also external loads don’t have to be barbells and DB’s, consider med balls, bands, weight plates).

•Generalised before specific - Kids don’t need “Specific sports training” their strength training needs to begin with a generalised approach.

•Repetition over intensity -  Repetition is the key in the early stages of resistance training. Repetition provides the practice that kids need to master these new skills.

In short, the aim is for kids to be able to control their own body weight first through full range of motion, in all different planes of motion, before adding external load. Exercises executed in this format is setting up the child for the long term.

02/09/2021

I often hear talk of resistance training stunting a child’s growth, this topic is one that many parents need educating around. Strength and resistance training, when done in a controlled and correct environment, is absolutely safe for the youth. On the other hand, we certainly don’t want youth athletes completing the same programs as an adult, as their body development still needs maturing.
In our next post we will break down the principals we follow to keep our strength and resistance training safe and effective for the youth.

23/08/2021

Reminiscing on when gyms were open.
Here’s a small snippet of what our youth athlete development crew have been getting up to over the last few months.

We have adjusted our sessions during lockdown to keep the crew training from home, some with minimal equipment, and some with full gym set ups. It’s important to be agile and adapt to the ever-changing landscape we are currently facing, all while still being able to push forward with our training progress, and bonus, it also gives you something to look forward to in lockdown.

12/05/2021

Landing mechanics 🎯
This is about athletes building their breaks, and learning how to absorb force before producing force.
Teaching landing mechanics builds eccentric strength and capacity through the hip, knee and ankle joints so they are able to land safely, and properly absorb force.

The examples shown in the video are used in phase 1 of my athletes force absorption training program.

30/03/2021

Let’s get our core locked and load- 4 part mini-series on effectively training the core.
 
Firstly, let’s touch on what the core actually is, the core is a group of muscles which stabilise, rotate and move the spine and torso, providing firm support and control for all movement.
 
When it comes to core training people usually complete exercises that flex, extend, bend and rotate the spine e.g. crunches/side bends/ Russian twists. Which to an extent engages some core strength, but the most effective way to train the core is often overlooked- focusing on exercises that prevent motion, which are Anti-extension, Anti-lateral flexion and Anti-rotation e.g. dead bugs/single arm carries/pallof press.

Watch out for part 2 🚨

07/10/2020

SL RDL
The Single Leg Romanian Deadlift (SL RDL) is a great unilateral exercise that can be used for injury prevention or sports performance. But what makes the SL RDL such a great exercise?

Many things! It builds phenomenal posterior chain strength (glutes and hamstring), improves single leg balance (hip control) as well as increases core stability.

The movement belongs to the hip hinge movement category. As you can imagine it isn’t the easiest exercise to perform, my athletes and clients will only progress to the SL RDL once they have mastered the double leg RDL. There are a few other exercise progressions I use inbetween, for example a B-Stance RDL and a hand-assisted SL RDL.

You will certainly feel those glutes and hamstrings after giving these a go for the first time. Especially if you use a slow and controlled eccentric tempo; shown here by Nathan who is a football referee preparing for A-League pre season. 💪 🏋️‍♂️