Category: EXPERT TRAINING TIPS

TRAINING TIP: HILLS, STAIRS & SAND RUNNING

Many people complain that running and fitness training is boring, therefore the likelihood of continuing the training is very low. It’s important to mix things up, with both variety of exercises and also the intensity. A great way to do this is to include hill sprints, stair running and sand running in your workout. These three activities are great for your cardio as they increase the heart rate along with strengthening glutes, quadriceps and hamstrings.

You can either incorporate all these activities into one training session or concentrate on one per session. Obviously to be able to do sand running you need to head down to the beach, but there will generally be a set of stairs and some form of hills that you can use for these activities.

Individual session: Pick an activity to focus on. Find a destination that will take about 15 minutes to get to by running, so that you have included some cardio and are also warmed you when you get there (you then also have another 15 minutes to run back home, therefore breaking up the running component). Some options you could use:

HILLS

  • 2 x hill sprints @ 50%
  • 2 x hill sprints @ 60%
  • 2 x hill sprints @ 70%
  • 2 x hill sprints @ 80%
  • 2 x hill sprints @ 100%

STAIRS

  • 1 x stair run followed by 20 dips
  • 2 x stair runs followed by 20 squats
  • 3 x stair runs followed by 20 push ups
  • 4 x stair runs followed by 20 lunges
  • 5 x stair funs followed by 20 crunches

SAND

  • Set up 4 cones along the sand about 20 metres apart, so you have set up a shuttle run. Sprint to the first cone and back, then to the second cone and back and so forth until you have run to all the cones and back.
  • Follow the same procedure as above, but between each cone complete 30 squats/lunges/push-ups/crunches (whatever you like). REPEAT BOTH SETS.

To incorporate all three activities, pick and choose from any of the above. You could create a small circuit incorporating one hill run, one set of stairs and one sand shuttle run and keep alternating between all three.

Personal trainer, Tavia Ambler
(www.taviastraining.com.au)

AFL TRAINING TIP: PRE-SEASON TRAINING

AFL pre-season training can start anywhere from 4-6 months prior to the start of the season and generally consists of high volume and low intensity. The main focus of these training sessions is on extensive aerobic and anaerobic interval training to build cardiovascular fitness while focusing on game-specific cardio requirements. Skill work is woven into the cardio activity drills. Along with these activities there will generally also be a focus on creating a strong core, strengthening certain areas (depending on player history and whether there are any injuries). This is a sample pre-season training program:

  • Warm up: 1 km jog followed by a 10 minute stretch
  • Shuttle runs: Include some variations such as jogging, high knees, bottom kicks, side steps and sprinting.
  • Boxing circuit: In groups of three people. One person is doing a lap around the oval as fast as they can (roughly 400m), one person is boxing while the third person is holding the focus pads. When the runner gets back everyone drops down for 25 push-ups then rotate so that everyone has had a go at each activity.
  • Squats and lunges: Using the shuttle cones. Walking lunges to the first cone, sprint back, walking lunges to the second and sprint back, walking lunges to the third and sprint back. Follow this with traveling jump squats to the first cone, jog from first to second and then jump squats again from second to third. Repeat combination three times.
  • Back to the boxing circuit, repeat the same but this time the runner must complete 2 laps of the oval.
  • One hour of high intensity skills including fitness, sprints and running in all the drill combinations.
  • Finish with some core exercises and a good stretch.

As you can see from the above program, the main focus is improving player fitness, however components of strength, core and skill work is also woven into these sessions. This is usually done with fitness work and completed at a high intensity.

Personal trainer, Tavia Ambler
(www.taviastraining.com.au)

CRICKET TRAINING TIP: FITNESS

Cricket can be a deceivingly physically demanding sport as players can spend a whole day out in the field/batting/bowling and this is usually in warm, hot or humid conditions. Although there are no long, continuous periods of running or moving during the game, it can last a whole day and so endurance plays a vital factor in performance. Along with this there are periods of short, sharp, high intensity movements, such as bowling and bowling run up, sprinting while batting, screamers and sprinting to chase a ball. Therefore players need to focus on both aerobic and anaerobic training, which will increase base fitness and thus have a greater impact on them reaching their full potential.

Aerobic exercises:

  • Players should include some continuous running in their training sessions. This could include running laps for a warm up, as well as in between certain activities and exercises (skills, batting, bowling and catching drills).

Anaerobic exercises:

  • Fielding/sprinting drill: One player has a bat and ball, while the other players spread out around the field. The person with the bat hits the bal all around the field and whoever is the closest has to sprint and chase it and then throw it back to the batter. This drill can also be used as a ‘screamer’ drill. Batter hits the ball up high and off the mark so that the fielder has to sprint to the ball and catch it. If the player drops the ball then they have to complete one lap of the oval (incorporating cardio).
  • Sprints with a cricket bat: Set up a distance the same as the crease. Complete 10 x sprint with bat in hand.
  • Accelerating sprints: Set up cones covering a distance of 100m. Starting at one end, gradually accelerate to reach full speed at the halfway point and continue to sprint to the end. Slow down gradually to a jog, turn and walk/jog back to the start. Repeat.
  • Alternating starts: Set up cones covering a 20m distance. The aim of this exercise is to get out as fast as possible and build up as much speed as you can within 20m. To add variety, mix up the start as much as possible. Eg. begin jogging on the spot, or lying down on your back/stomach, or perform push-ups or squats before taking off.

Personal trainer, Tavia Ambler
(www.taviastraining.com.au)

SOCCER TRAINING TIP: WARM-UP DRILLS

A warm-up before a soccer game or training is very important. It decreases the risk of injury (strains, sprains and tears), increases agility, skill, power and performance and also allows for players to mentally prepare themselves individually and with the team as well.

If a muscle is not warmed up properly then it remains cold and rigid and therefore unable to properly deal with movements such as twisting, turning and sharp movements that occur in the game of soccer.

Warm muscles are also able to produce energy at a faster rate, which can affect a player’s speed and power as well as the ability to carry out specific skills and movements during the game.

Try these warm-up exercises:

  • Shuttle runs: Place 4 cones about 20m apart. Begin by running to the first cone and back then do the same to the second and back. Repeat until you have run to all 4 cones and back. Repeat this same process with high knees, side steps, bottom kicks and also sprints. You can also incorporate the ball into this, so that you have to run to each cone dribbling the ball.
  • Three man weave: Three players stand on a line about 10 feet apart, with the middle player possessing the ball. All three players then run down the field, but the middle player (the passer) lags behind a little then chooses which side to pass the ball to – say, the right. The passer then runs behind the player on the right and switches sides so that the player on the right now becomes the middle player. Now, the middle player passes to the player on the left and then runs behind him to switch positions. This rotation continues for the length of the playing field and ends with a player kicking the ball into the goal (www.soccer-training-info.com).
  • Small-sided game of possession: Set up a small square and play six-on-six, starting off with two or three touches and then trying to have only one touch.
  • Obstacle course: Set up different stations that require players to develop skills in a well-rounded routine. Some ideas – juggle a certain number of times, dribble through cones, run a few sprints, jump up for headers, perform push-ups and sit-ups, and so on. You can increase competitiveness by creating two teams and setting up a race. (www.soccer-training-info.com).
  • Goal-kicking: Set up different positions around the goals. Begin in one position, lining up and going for goal. You are not allowed to move onto the next position until everyone in the team has scored.
  • Get into groups of two. Have one person throw the ball up, while the other person has to move towards the ball and use a header to get the ball into the goals. It’s a fun game to end with.

Personal trainer, Tavia Ambler
(www.taviastraining.com.au)

SOCCER TRAINING TIP: PLYOMETRIC TRAINING

Soccer requires a lot of speed as well as explosive movements such as setting up a goal, performing a header and a lot of short, sharp motions such as bounding, kicking and jumping during the game. Plyometrics training can help the athlete to develop greater strength, power and speed to perform these skills at a greater level and intensity.

Remember to follow these points when carrying out this form of training:

• Before beginning plyometrics training, ensure that you have a well-established strength base, otherwise your muscles will not cope with the exercises. The aim of the training is to convert strength into power so if there is not a base strength then this cannot be achieved.

• Perform plyometrics at the start of each soccer training session when muscles are fresh and not fatigued.

• Warm up properly with a 5–10 minute light cardio session. This could consist of jogging, cycling or skipping followed by a 5–10 minute stretch to all major muscle groups (quads, hamstrings, glutes, calves, lower back and upper body).

• Exercises should be performed at high speed and intensity while also maintaining correct technique.

• Only complete two sessions per week due to the high intensity of the training.

Some plyometrics training drills:

• JUMP RUNNING – Run in slow motion and land on alternate feet, aiming to get as much height and distance as possible.

• BOUNDING – Set out some hurdles about 1m apart over a 20m distance. Using as much bounce as you can, bound over the hurdles with out touching them.

• TRAVELLING JUMP SQUATS – (Also with hurdles) Using both feet, jump over the hurdle, landing in a squat position. From there, take off again and repeat until the end of the hurdles.

• EXPLSOSIVE LUNGES – Begin with feet underneath hips in a lunge position. Jump up and swap leg positions in the air before coming back down into a lunge. Repeat, swapping legs.

• TWO-FEETED BOX JUMPS – Place a box or step in front of you. Using as much momentum and power as you can, perform a two-feet jump up onto the box. Make sure both feet are flat on the box.

• LATERAL JUMPS – Stand alongside a bench, box or cone approximately 30cm high. Keeping your feet hip distance apart, jump sideways as high over the obstacle as possible. Immediately jump back to the start position, minimising contact time with the ground.

Perform 3 sets of 8 repetitions for each exercise and make sure that your core is strong and back flat at all times.

Personal trainer, Tavia Ambler
(www.taviastraining.com.au)

 

NETBALL TRAINING TIP: UPPER BODY STRENGTH

Netball requires a strong upper body so that players can throw the ball with great strength, distance and precision as well as being able to stand up tall and hold their ground and position throughout the entire game.

This is a great upper body circuit that will help develop muscular endurance (toning and strengthening) without causing players to bulk too much (not required for netballers). Repeat all sets 2–3 times with either 15 or 20 repetitions for each, depending on strength and time.

SUPERSET 1

• Dumbbell bicep curl (using 3–5kg dumbbells)

• Standing dumbbell shoulder press (using 3–5kg dumbbells)

• Standing dumbbell fly (using 3–5kg dumbbells)

SUPERSET 2

• Barbell bench press (using 3–5kg dumbbells)

• Dumbbell upright row (using 3–5kg dumbbells). Place your hands (holding the dumbbells) straight in front of you with palms close to your legs. Keep the weights together and pull your elbows up towards your ears. Your elbows should remain higher, with your weights just above chest height. Repeat.

• Front raise with dumbbells (using 3–5kg dumbbells). Begin in the same position as the upright row, though this time bring the weights up in front of you. Elbows should have a slight bend in them (arms are nearly straight). Bring the weights to shoulder height, then move them back down and repeat. 

SUPEREST 3

• Tricep dip on bench

• Push-ups (either on knees or toes depending on shoulder strength)

Personal trainer, Tavia Ambler
(www.taviastraining.com.au)

GOLF TRAINING TIP: CORE WORK

A player’s core/trunk is incredibly important during the game of golf. A player can be out on the tee for a long period of time, and if their core is weak then this can impact on posture and swinging technique, therefore causing earlier onset of fatigue and an overall poorer performance.

The trunk can generate up to 60% of a body’s power, as well as transferring energy from the large to the small body parts during activities. It is therefore essential to concentrate on developing the core strength, which can be achieved through the following exercises:

• Prone bridge – Lie face down but elevated off the ground by balancing on your elbows and toes, ensuring that your entire body is flat and resembles a plank. Hold for 30 seconds to 1 minute.

• Lateral bridge – This is similar to the prone bridge, but you are positioned on your side. Ensure the entire body is in line. Hold for 30 seconds to 1 minute for each side.

• Pelvic thrust – Lie on your back with your legs up in the air. Lift through your hips so that your bottom comes slightly off the ground, causing the legs to lift up into the air. Repeat 20 times.

• Teacups – Lie on your back, lifting your back to a 45-degree angle. Lift your feet off the ground. Keep your core strong and point your arms forward, moving both hands from side to side. Repeat 30 times.

• Crunch and twist – Start in a basic sit-up position, crunch up and twist to the left, back to the centre and then back down. Alternate between both sides. Repeat 20 times.

• Toe crunches – Lie on your back with legs straight up in the air. Reach up so that your hands touch your toes then rest back down. Repeat 20 times.

• Ab cycle – Lie on your back and lift your shoulders and feet off the ground. In a cycle movement bring one knee in, while the opposite shoulder twists towards it, so that the rhythm become opposite knee to elbow. Repeat 30 times.

• Ankle touches – Lie flat on your back with your feet together. Lift your shoulders off the ground and twist so that your hands are coming around the side of the body trying to touch your ankles.

It is a good idea to complete these exercises at the end of a training session, because doing it at the start will only fatigue your core and therefore increase risk of injury. Always remember to keep your stomach strong by pulling your bellybutton in towards your spine and keeping your hips neutral. By doing this you are contracting your muscles at all time, thus supporting your body and working the abdominal muscles. This is a fantastic way of strengthening your entire core.

Personal trainer, Tavia Ambler
(www.taviastraining.com.au) 


 

CRICKET TRAINING TIP: SPEED

Cricket requires players to have great speed and to be able to perform an explosive start, whether for batting and making runs, a run-up for bowling, chasing balls or backing up players when fielding. This means that players need to get moving quickly and strongly, and must maintain that speed over certain distances on the ground.

The following drills are designed to help develop quick footwork, speed and power. Please follow these guidelines before beginning a session;

• Try to keep a work-to-rest ratio of 5:1. For example, a 6 second sprint should be followed by approximately 30 seconds walking recovery.

• Speed training drills should be performed when you are fresh. Don’t attempt these drills after a long endurance run or a heavy strength-training workout.

• Make sure you are fully warmed up before starting a speed training session. A warm-up should consist of 10 minutes light cardio followed by some stretches. 

DRILLS

• Bounding – Set up a 50m distance. Start jogging on the spot with high knees, then bound to the end and jog back and repeat.

• Alternating striding – Set up cones over 100m distance. Place the cones 1m apart for the first 50m, and 2m apart for the second 50m. Striding out, make sure your feet match up with the cones. You should have shorter strides for the first 50m and longer strides for the second 50m. Jog back to the start and repeat.

• Accelerating sprints – Set up cones covering a distance of 100m. Start with a jog at one end, then gradually accelerate to reach full speed at the halfway point and continue to sprint to the end. Slow down gradually to a jog, turn and walk/jog back to the start. Repeat.

• Alternating starts – Set up cones covering a 20m distance. The aim of this exercise is to get out as fast as possible and build up as much speed as you can within 20m. To add variety, mix up the start as much as possible. For example, begin jogging on the spot, lying down on your back or stomach, perform push-ups or squats before taking off.

• Weave in and out – Set out cones diagonally from each other over a 50m distance. Sprint to one cone, then push up and sprint diagonally to the other cone. Repeat for the entire length of cones, creating as much speed as possible.

Personal trainer, Tavia Ambler
(www.taviastraining.com.au)

TRAINING TIP: MAKE YOUR CARDIO WORK FOR YOU

When carrying out a fitness or running session, it is very easy to remain in your comfort zone, therefore not really pushing or enabling yourself to improve.

To reap fitness rewards, you need to get out of your comfort zone. Your heart rate (HR) can be used as the guide to help achieve this. Mix up your cardio workouts with longer, slower sessions that keep your HR at a steady state (50–75% of workout maximum HR, calculated as 220 minus your age), and then sprints or fartlek (speed play) training using a variety of intensities and terrains. By doing this you are also mixing up your cardio training, keeping yourself motivated and interested while also achieving great results.

To do this effectively you should purchase a heart rate monitor (available at Sportsmart) – this way you can easily see your HR level and therefore determine your workout intensity.

Some fun and interesting cardio workouts include:

• Endurance session. This is a longer session but completed with a lower HR (70-75% of maximum HR). Eg. 30 minutes+ run, cycle, swim.

• Fartlek (speed play) session. This involves mixing up the intensities and terrains. Work out a route that includes a variety of terrains, then mix up the intensity and monitor your HR. You may increase the workout rate when sprinting up a hill or doing stair runs. From there you might choose to go into a fast walk and let your HR come down slightly, before once again increasing the intensity and including some fast running. Just make sure that you always keep your HR slightly more elevated than your resting rate to enable greater improvements in your fitness. Depending on the intensity of the workout, HR will vary. High intensity workouts should be performed at 80–95% of maximum HR, while during slower workouts the heart rate should be around 70–75% of maximum HR.

• Exercise at home. An at-home routine can include step-ups, skipping, stair runs, squats and lunges, interspersed with sprints/runs around the block. HR will vary between these exercises depending of the intensity that they are performed at as well as the work-to-rest ratio. To keep your HR higher, limit rest times and increase intensity.

Personal trainer, Tavia Ambler
(www.taviastraining.com.au)


TENNIS TRAINING TIP: FOOTWORK

Footwork tends to be a training component that can be overlooked when it comes to improving your overall tennis skills. If you study a player on the court you can see that, to get from one shot to the other, whether receiving or returning, they need to have precise footwork to position themselves and hopefully make a winning shot. According to the ATP tour statistics on unforced errors, more than 70% are attributed to poor footwork.

To focus on footwork you need to stop putting to much focus on running everywhere on the court. Running is only necessary if you are a long way from the ball. Apart from this, most movements on the court are short and sharp, including shuffles, lunges, crossover steps and large and small steps.

Focusing on your footwork with these movements will help improve your flexibility, give greater variety to your game by allowing you to mix up shots and movements, and create a much stronger and more creative game plan. You will also find greater improvements with your overall agility, balance and co-ordination (all vital components of a strong tennis player).

Here are some drills to help improve footwork:

• Cone drills – This involves using very short, sharp movements. Set up 5 cones with one in the middle and the others positioned so one is in front, one is behind and the others are on either side, all about 2 metres apart. Start jogging on the spot in the middle of the cones, then sprint forward and back to the surrounding cones as fast as possible.

• Ladder – Use different variations running through an agility ladder: high knees, quick feet, bottom kicks, jumps and side-to-side movements

• Hurdles – Set hurdles up a small distance (1-2 feet) apart. Bound, jump, hop and use side-to-side movements over the hurdles.

• Short, sharp sprints

Personal trainer, Tavia Ambler
(www.taviastraining.com.au)