Paul Ford Athletic Development

Paul Ford Athletic Development Paul Ford Athletic Development (PFAD) specialises in the art and science of sports preparation and fitness training…improving performance for all

BETTER TRAINING, BETTER RESULTS. Paul Ford Athletic Development (PFAD) specialises in the art and science of athletic development, sports preparation, injury prevention and rehabilitation, and fitness training. PFAD provides customised sports preparation and athletic development programs to help achieve peak performance for athletes of all levels and abilities. Paul Ford draws on over 25 years of

experience in the practical coaching, athletic development, education, and research of athletes: from recreational, and age-group to competitive runners and multisport athletes; from Olympic basketball and baseball to Australian Rules football players; and, for the injured and those wanting to move better, more efficiently and faster. Experience, expertise and know-how combine for proven results with people like you. Contact PFAD today for quality, customized training solutions. YOUR COMPLETE SOLUTION TO PERFORMANCE ENHANCEMENT.

* Maximise training effectiveness and get better training results – achieving more in less time. Discover how PFAD helps you gain the edge, train better and smarter, and stay ahead of the pack…

* Coaching competitive & recreational runners: run better, run strong, run faster and further. Find out about PFAD’s running squad, in2running

*Coaching multisport & triathletes: smart training for serious results – run, swim, cycle and paddle better, faster, and more efficiently

*Athletic intelligence: discover the keys to effective training, better racing, and what ‘training smart’ really means. Plan better, train smarter, move better, and perform to your potential

*Coaching and Mentoring: you know what you’re doing and where you’re going, yet need a guide – an experienced professional to bounce ideas off and keep you on track

*Functional biomechanics screening: unlock your potential – review, refine and rebuild the way you move

*HD video technique analysis: develop high performance through hi-tech tools – improved mechanics for powerful and efficient technique, and great form

*Injury prevention & rehabilitation: effective strategies and training to get back and stay on track

*Sport-specific speed & agility: accelerate faster and out-maneuver your opponents – assets for AFL, soccer, basketball, tennis & more

*Functional strength, speed & power programs: the key foundations for improvement and success

*Long Term Athletic Development: essential help for your child’s sporting and educational journey

PFAD’s professional services are tailored to your specific context, performance and fitness-related goals. Our integrated approach ensures your sports preparation and training complement the demands of your personal and professional life. Ensuring your ongoing development and success, and helping you avoid the promises and quirks of accelerated ‘quick fix’ schemes, PFAD will give your training an air of professionalism and a statement of quality:
* established on a sound proven philosophy…
* built upon fundamental athletic development principles in your planning, program design and training
* constructed to balance competition and training with your lifestyle demands
connected with an extensive coaching, sports-medicine, sport-science, and allied-health referral network
* meeting short term goals with an eye to ultimate long term success
* individualised coaching & mentoring
* meeting short term goals with an eye to ultimate long term success
* individualised coaching & mentoring

Find out how PFAD can help you, or read how he has helped others like you.

03/11/2024

Run Tip #102
Run, swim, cycle, row, ski better - effort & speed are different beasts. Harder isn't faster. Relax 🏃‍♂️

01/11/2024

Fit Tip #101
Strength: ability to manage force - forces of Nature, muscle force, force of mind & habit, force of crowd. Be strong 🏋️‍♀️🏃‍♂️

01/11/2024

Run Tip #100
Run happiness is not a distance or time you achieve, yet the trails, paths, roads, challenges and track you travel 🏃‍♂️

28/10/2024

Run Tip #99
The ultimate activity, exercise & sport continuum: from NEAT to elite 🏃‍♂️

28/10/2024

Run Tip #97
Challenge of youth athlete development: perceived short term peer performance vs long term success 🏃‍♂️

28/10/2024

Run Tip #96
Use you (bodyweight), your environment & Nature as your gym playground & gym 🏃‍♂️

11/10/2024

Run Tip #95
Movement & mobility - the less you do the more you lose, and the less you’re then able to do 🏃🏻‍➡️

25/09/2024

Got asked today, “How long is the 20m multistage shuttle run?”
Oh my 🤦‍♂️😵‍💫

20/09/2024

“Weights before or after running?”
🏃‍♂️🏋️🏃‍♀️🏋️🏃
A few thoughts:
Weight training and strength training can be related yet aren’t the same things - the latter dependent upon exercise/activity choice, load, and progression.

And, is it a two session day (ie. am and pm) or a joint/combined session?

That said, consider:
*context: doing the right kind of strength training related to your background, context and goals is better than not doing it.
*practicality: access, availability, timing and climate/weather (and hygiene) issues particularly if in a commercial/public setting.
*preference, yours?
*prioritise: do first that which is the most important session/s for that day, week or cycle.
*agility: be adaptable/agile according to circumstances , and to add structured variety of months/cycles.

A few side notes:
1. I often recommend runners (people who use running as their main sport, exercise or activity) do strength training (usually 2nd) on their hard running days, then they have longer to recover on inbetween/easier days
2. It depends upon the nature of the strength training, as opposed to a “leg day” smash-fest
3. Most gym related weight/strength exercises are generic in nature, ecentose that try to mimic run posture/actions as “specificity”. Special and specific related strength training for more serious runners will take them out of the gym onto the track, hills, sand, grass, and trails and include jumping, skipping, hopping and bounding
4. Generic weight/strength training can benefit runners (especially this over 40yo) indirectly too - metabolic health, injury risk reduction, reduce LBM loss, mental health, social setting, and establishing a valuable habit for latter in life🏃‍♂️🏋️🏃🏋️🏃‍♀️

20/09/2024

“Weights before or after running?”
🏃 🏋️🏃‍♀️🏃‍♂️
A few thoughts:
Weight training and strength training can be related yet aren’t the same things - the latter dependent upon exercise/activity choice, load, and progression.

And, is it a two session day (ie. am and pm) or a joint/combined session?

That said, consider:
*context: doing the right kind of strength training related to your background, context and goals is better than not doing it.
*practicality: access, availability, timing and climate/weather (and hygiene) issues particularly if in a commercial/public setting.
*preference, yours?
*prioritise: do first that which is the most important session/s for that day, week or cycle.
*agility: be adaptable/agile according to circumstances , and to add structured variety of months/cycles.

As three side notes:
1. I often recommend runners (people who use running as achieve sport, exercise or activity) do strength training (usually 2nd) on their hard running days, then they have longer to recover on inbetween/easier days
2. It depends upon the nature of the strength training, as opposed to a “leg day” smash-fest
3. Most gym related weight/strength exercises are generic in nature, ecentose that try to mimic run posture/actions as “specificity”. Special and specific related strength training for more serious runners will take them out of the gym onto the track, hills, sand, grass, and trails and include jumping, skipping, hopping and bounding
4. Generic weight/strength training can benefit runners (especially this over 40yo) indirectly too - metabolic health, injury risk reduction, reduce LBM loss, mental health, social setting, and establishing a valuable habit for latter in life

➡️ Is Heel-Striking in running an issue, really?1️⃣ Short Hat: nope! ✅2️⃣ Casual Hat: What do you mean by an "issue"? Mo...
20/09/2024

➡️ Is Heel-Striking in running an issue, really?
1️⃣ Short Hat: nope! ✅
2️⃣ Casual Hat: What do you mean by an "issue"?
Most runners heel contact, and more heel-contact later in (longer) races.
HC running downhill and decelerating are normal.
Speed, posture and surface influence it. Overall posture, including trunk, lean often has a major bearing on stride and foot contact.
There are more important things to focus on to become a better and/or faster runner ✅
3️⃣ Science Hat: Too much is often made of Heel-Strike itself.
HS is rarely the issue alone. Running gait is contextual, including speed (Cavanagh 1985; Dorn et al 2012; Schache et al 2014;Napier et al 2019), surface and individual factors (incl posture) - not to mention perspectives/biases of training and performance vs injury (risk reduction and rehabilitation). ✅
Apart from the barefoot, minimalist and forefoot-strike advocates, has isolated "heel-strike" as initial contact itself ever been a real issue? No. ✅
Context is king - on firm, even and flat-surfaces even-paced moderate-speed run gait, (type of) foot-strike should be taken into consideration WITH, at least:
(a) the direction foot is moving at contact, and
(b) how far contact occurs ahead of CoG/CoM*, influencing shank angle (Napier et al 2019). That's important in running economy (Polland et al 2017), middle-distance performance (Trowell et al 2019), and kinetic variables related to Runnning Related Injuries (RRIs; Napier et al 2019). ✅
*This is NOT say, as one brand of "running form" advocates and sells, you should (try) to run with your foot contact under your CoG/CoM. Elite male & female 5km track athletes contact the ground 31-33cm ahead of their CoM/CoG (Hanley et al 2011) with recreational runners likely having less strength (or movement coordination variability (Hanley et al 2015pc) to maintain that and the related postured ✅
There may be value in reducing (not eliminating) this for some, however (Daoud et al 2012; Anderson et al 2020).
Heel contact is far more common in slower running, beginner and novice runners (de Almieda et al 2015)), and when running longer distances (ie. as runners fatigue) (Bovalino et al 2021).In fact, its' been shown that many forefoot and midfoot footstrikers change to HC strike over the course of a half-marathon and marathon (Hasegawa et al 2007)Bovalino et al 2021; Kasmer et al 2013; Pzzuto et al 2016; Bovalino et al 2020).)
❇️ HS is unlikely to be an issue for all - injury or performance wise.
Where and how that HS occurs as initial contact, and what is happening above (kinematics and kinetics) as a result of other factors is likely more problematic.
Run well, train well - be smart 🏃‍♀️🏃‍♂️🙏

20/09/2024

Run Tip #97
Is don is good.
Is "can't" is often "won't".
Is done is better. 🏃‍♀️

Address

37 Rowe Street
Shepparton, VIC
3630

Opening Hours

Monday 6am - 7pm
Tuesday 6am - 7pm
Wednesday 6am - 7pm
Thursday 6am - 7pm
Friday 6am - 7pm
Saturday 8am - 12pm
Sunday 9am - 1pm

Telephone

+61419311764

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