1fitteam

Waterfall Trail

Ballard Waterfall Trail Cork 👌
10 min walk to the waterfall, hidden gem and plenty of messing! Great spot 🌞🧊🌊

Hill Sprints 🏃🏻‍♂️

Hill Sprints and Micro Dosing mid Week➡️ under estimated training for speed and pumping blood flow into your system.
✅ Sets of 6, walk back down slowly and repeat
➡️ Active recovery 2 Mins and repeat for 3 Sets
✅ Sets of 4 for YOUTH ATHLETES

➡️20 Min session combined with dynamic recovery movements in active recovery phase

🔥 Convince yourself to put these in your week and that feeling of fatigue and what you think is overtraining from gym work and pitch work might just disappear leaving you feeling lighter and Fresher

Location helps the endorphins ➡️ vitamin Sea🌊 and vitamin D 🌞

🔑 MICRO DOSE your system 🤝

Sprint Recover blood flow

INJURY CONSULTATION through messaging:

It always pays to get a 2nd opinion, A couple of weeks ago this young player was told he had irritated his patella tendon and he would either have to rest or manage through pain for the rest of his season.

Nobody gets it right all the time and it often pays to get a 2nd opinion
➡️ figure out what’s causing the irritation ✅
➡️ Improve the movement patterns through the chain✅
➡️ Train smarter and increase blood flow ✅
➡️ Apply individualized training method ✅

Online Training 7 Days Free:

✅ exercise video clips through app
✅ Personalised exercises
✅ Habit & Goal Setting

You can now send me a direct message with your training needs and goals and I’ll set you up with a get started Plan 🙂

🔥KEEP MOVING

➡️Speed
➡️ Strength
➡️ Mobility
➡️ Conditioning
➡️ Injury Recovery

Injuries are part of Sport:

Let’s talk about the ACHILLES HEEL!!

🔥ACHILLES PAIN ISN’T JUST ABOUT THE ACHILLES HEEL

Your body is connected through fascial slings & kinetic chains that transfer force from the ground up 👣⬆️🧍

That means pain in the Achilles can be influenced by issues BOTH above and below the tendon ⚡

👣 foot positioning
🦵 calves
🦿 ankle mobility
🍑 Glutes
🧍 trunk control
💨 Reduced hip mobility
🏃 Inefficient running mechanics
💪 Upper body restrictions

…all can increase strain on the Achilles tendon 💥

The posterior fascial sling connects:
👣 Plantar fascia
⬆️ Calves
⬆️ Hamstrings
⬆️ Glutes
⬆️ Lower back
⬆️ Upper back & neck

When one area isn’t doing its job, another area compensates 🔄
Over time, the Achilles often becomes the “victim” of poor load transfer ⚠️

💡 True rehab means treating the FULL chain — not just rubbing the sore spot!!! 👀

✅ Strengthen the feet
✅ Build calf capacity
✅ Improve hip & glute strength
✅ Restore mobility and don’t ignore the upper body👀
✅ Train whole-body movement patterns🔑

Your Achilles is part of a system — treat it that way 🙌

SportsTherapy InjuryPrevention StrengthTraining KineticChain RunningRecovery SportsMedicine

Golf 26 Spain

Epic few days golf, Sunshine and banter in Spain. Unbelievable trip with legends 🏌️‍♂️🍻🌞

Injury resilience and sprint foundations⚡️

Low level plyometrics = the underrated secret to moving better, feeling stronger, and staying injury-free 💥

Think small hops, skips, pogo jumps… not max effort, just quality movement. These build:
✨ Tendon strength
✨ Joint resilience
✨ Better coordination
✨ That “springy” feeling in your step

You don’t need to go all-out to get athletic benefits. Consistency > intensity.

Add them into your training:
🔹 Pogo jumps
🔹 Single leg hops
🔹 Skipping variations
🔹 Low box step-offs
🔹 Line hops

Train your body to absorb and produce force efficiently… and you’ll move better in everything you do ⚡️

TrainSmart