Zahra Performance

Zahra Performance - Strength & Conditioning
- Athletic Development
- Rehabilitation & Return to Play
- Junior Athletic Development
- Personal Training

With it looking more then likely team training will be able to go ahead from late Oct/Early Nov what are you doing to pr...
28/09/2021

With it looking more then likely team training will be able to go ahead from late Oct/Early Nov what are you doing to prepare for pre-season?

We have been busy behind the scenes getting our athletes fit again. So if you would like some help or guidance contact us to see how we can help you!

It's time to PRESENT and enjoy time with loved ones. It has been a tough year for everyone. Unwind and recharge and brin...
24/12/2020

It's time to PRESENT and enjoy time with loved ones. It has been a tough year for everyone. Unwind and recharge and bring on a big year in 2021 where everyone tries their best to rebuild some sort of normal. Indulge yourself a little because it is not what you do between Xmas and New Year but what you do between New Year and Xmas that counts!

01/12/2020

⭐ Single-Leg Hops ⭐

Great exercise for transfering gym strength gains to the field.

💡Practices applying Horzionatal power which is major component of change of direction, sprinting and jumping
💡Works on reactive strength. Goal should be minimal contact time with the ground as this is a big factor in developing speed in running
💡Works on landing and balance which helps decrease chance of injury
💡Is a unilateral exercise so it works legs independently. You will usually find one leg is more awkward then the other. It is important to get legs as balanced as possible but they don't have to be perfectly balanced.

Make sure if you are doing this type of variation you vary what leg you start on.

Also to regress this exercise you can do a single leg hop stick where you jump and absorb forces and land then go again.

Learn Prosper Grow

Using your MAS score, which can be obtained using a variety of fitness tests (the most practical being a time-trial, see...
16/11/2020

Using your MAS score, which can be obtained using a variety of fitness tests (the most practical being a time-trial, see earlier post), you can design a objective and highly effective long-interval training session for improving aerobic capacity. These sessions are not for faint hearted but give great reward for effort. Using a goal distance rather then just running for 5 minutes helps keep you accountable and makes sure you aren't slacking just because your getting tired. ⁠
⁠

03/11/2020

Suspension trainers are a great tool for any home gym and can be transported with you almost anywhere. All you need is a suspension trainer and a anchor point such as squat rack, door frame, tree, playground or pergola. Pretty much anything you can loop straps around can act as an anchor point. The list of exercises are endless. Here you can see me doing Suspension trainer rows with (video sped up).

The best thing is it is easy to scale how hard you make the exercise based on where you stand. It also makes you utilise your bodyweight for resistance training.


03/11/2020

Suspension trainers are a great tool for any home gym and can be transported with you almost anywhere. All you need is a suspension trainer and a anchor point such as squat rack, door frame, tree, playground or pergola. Pretty much anything you can loop straps around can act as an anchor point. The list of exercises are endless. Here you can see me doing Suspension trainer rows with

The best thing is it is easy to scale how hard you make the exercise based on where you stand. It also makes you utilise your bodyweight for resistance training.


Heard a lot about Maximal Aerobic Speed but don't know how to obtain the score? Check this out ⬇️If you have no idea wha...
30/10/2020

Heard a lot about Maximal Aerobic Speed but don't know how to obtain the score?

Check this out ⬇️

If you have no idea what MAS is check out previous post as it is a vital tool for conditioning ⏪


25/10/2020

Copenhagen Hip Adduction ⚡

A great exercise for strengthening hip adductors (groins). If you are anything like me I have always had weak adductors which left me apprehensive when changing direction. This exercise can really help strengthen your adductors and can be done almost anywhere. You can use a chair at home to complete this exercise and it can be regressed by bending the knee (just place bent leg on the chair) or completing holds only.

It works both the bottom leg concentrically (lifting) and top leg isometrically so it gives you a great bang for your buck.

Try it a home your adductors will thank you for it and you will be able to cut shapes on the field ⬜⚫🔺


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Hoppers Lane
Werribee, VIC
3029

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