Jaye Edmunds - Athletic Performance Coach

If you’re a local footballer who wants to build an explosive first 3 steps before finals, I’ve made a free 10-minute acceleration session you can do before training.

DM me “explosive” and I’ll send it over.

Local footballers, this sprinting protocol is the simplest way to improve your first 3 steps in just 4 weeks.

A recent research paper in professional rugby players found just 4 resisted sprints each week for 4 weeks during the season was enough to improve their power production by 4.5% and sprint velocity by 2.7%

4 sprints a week for 4 weeks at the athletes peak power load. Thats it

The peak power load is key because this maximises horizontal force and teaches you to apply it in the right direction.

See you can get faster in season. We just had aydin hit a max velocity pb of 9.64 m/s last week even after having hamstring tendon surgery over the off season

You don’t need to smash yourself mid-season to get faster. You need the right dose, right load, and right plan.

I’m running a 8 week inseason program for local footballers who want to improve their first 3 steps and repeat effort running come September. We start next monday. Dm word “finals” for more info

More laps won’t fix your fourth quarter.

If you’re a local footballer who can’t run out games, the answer usually isn’t “just get fitter.”

It’s finding where your fitness is actually breaking.

The best footballers who can run out games have what i call the magic 3:

Max velocity.
Maximal aerobic speed.
Critical speed.

Max velocity is your ceiling.

If your top speed is low, every repeat sprint costs more. You spend all your tickets early just trying to keep up, then in the last quarter it catches up to you.

Maximal aerobic speed is your engine.

It helps you cover ground, recover between efforts, and stay involved across the whole game. If this is lacking, you might have speed, but you won’t be able to use it when the game opens up late.

Critical speed is your sustainable gear.

It’s the pace you can hold under fatigue without blowing up. If this is low, you’re dipping into the red zone too early and running the petrol tank empty before the game is there to be won.

That’s why “fitness” breaks differently for every player.

Some need more top-end speed.

Some need a bigger engine.

Some need to stop living in the red zone.

Before you add more running, diagnose which part of the magic 3 is actually holding you back.

This is a core concept inside my 8 week inseason program, built to help local footballers develop 4 quarters of speed and get finals ready.

We kick off June 29.

DM me the word FINALS and I’ll send you the details.

How did we increase Tori’s RDL by 35kg (predicted 1rm)

1️⃣ Variations

Variations should be used to target weak points in the lift. We used a variety of the following to strengthen different parts of Tori’s RDL

⚫️ Paused RDL’s
⚫️ Sn**ch grip RDL’s
⚫️ Deficit RDL’s

Can all be excellent variations if you struggle off the floor or in mid range

🔵 Heavy back extensions
🔵 Hip thrusts
🔵 Block pulls

Can be excellent if you struggle with lock out

2️⃣ Double progression

Although we have utilised a variety of loading schemes a double progression has been the simplest progression model we’ve used

2-3 x 5-8 reps

And not adding weight until she reached the upper rep limits.

3️⃣ Straps

Although she used straps in both videos, the simplest way to overload the glutes and hamstrings is through using straps. Your grip will almost always give out well before your legs do in an RDL. This will severely limit the mechanical tension experienced on the key muscle groups

Comment the word “strength” for the free guide

Lifting on your toes seems to be all the buzz right now…

And although yes, it may look more “specific”, we’re missing the bigger picture when it comes to athletic performance.

Here are 3 reasons why 👇

1. Only performing strength work on your toes severely limits loading through the knee and hip extensors.

The quads, glutes, hamstrings and hip flexors all play critical roles in sprinting, jumping and kicking — and we massively undertrain these muscles when everything becomes ankle dominant.

2. If you’re already sprinting, jumping and performing ballistic exercises, then the foot and ankle are already receiving a massive high-velocity stimulus and we may just be over doing it

3. There’s nothing wrong with training on your toes…

But if your goal is to build stronger calves and ankles, heavy calf raises or ankle isometrics are usually far more stable and effective options.

Specificity matters.

But so does overload.

If you want to build strength that actually transfers to performance, I’ve got a free Strength PDF.

DM me the word “STRENGTH” for access.

Does Carlton have a good inseason program? Watch the video to find out.

DM the word “athlete” to inquire about online coaching

Comment or DM the word “Athlete” below 👇 and I’ll send over more information on my online coaching service