• 𝗣𝗘𝗔𝗤 𝘅 𝗖𝗢𝗔𝗖𝗛 𝗗𝗥𝗔𝗞𝗘 •
𝗠𝘂𝗹𝘁𝗶-𝗩𝗲𝗰𝘁𝗼𝗿 𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀
So what happens when you mix 2 varying directions of jumping into the one exercise?
Well, you’ll get a pretty potent stimulus to get some serious spring!
𝙎𝙤 𝙝𝙤𝙬 𝙙𝙤 𝙩𝙝𝙚𝙮 𝙬𝙤𝙧𝙠? 🤔
Here are some more advanced options if you’re looking to develop speed and power at the top end.
They’re also great for coordination, balance and proprioception.
💪🏽 Multi-Hurdle Jump to Broad Jump
💪🏽 Broad Jump to Vertical Jump
💪🏽 Vertical Jump to Lateral Bound
💪🏽 Broad Jump (Dbl to SL)
💪🏽 SL Broad Jump to Lateral Bound
💪🏽 Lateral Bound to Vertical Hop
💪🏽 Broad Jump to Vertical Jump
💪🏽 Pogo to Knee Tuck
Now, these aren’t exactly 𝙚𝙖𝙨𝙮 to string together (𝘢𝘴 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘴𝘦𝘦 𝘣𝘺 𝘵𝘩𝘦 𝘥𝘦𝘮𝘰𝘯𝘴𝘵𝘳𝘢𝘵𝘪𝘰𝘯 😅), so I’d highly suggest mastering each exercise on its own, before adding in another direction!
If you want to fold these drills into your program the right way so you get the absolute 𝙢𝙤𝙨𝙩 bang for buck, DM Coach Drake SC to start the conversation and do it properly.
Online and face to face options available now! 🙌🏽
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Turn Your Potential to Performance - Online and Face to Face Coaching/Programming available.
SANFL High Performance Manager - WWTFC
Strength & Conditioning Coach - PEAQ Adelaide
Over 15 Years Coaching Experience
Bachelors and Masters in Exercise Science
11/03/2022
A guide to tempo.
If you’re not performing your lifts with any form of tempo, then you’re probably leaving gains on the table!
Tempo prescription is a great tool that allows my clients to lift the way I want them to, particularly for my online programs.
Why is that important? Because different tempos can lead to slightly different physiological outcomes. This ensures I’m ticking every box with my programming and allowing for optimal outcomes!
If you want in on this…
Current sale going for 50% off all online programs! DM to get started!
09/03/2022
Current sale while I’m stuck in iso!
50% off all online programs!
Who’s it for?
Absolutely anyone and everyone!
What you get?
Minimum of 4 weeks programming using the teambuildr app
Is it individualised?
Bloody oath. No cookie cutter bu****it here. The program will be written in accordance with your goals, training age, current schedule, sport and position (where applicable), injury history etc.
What makes up my programming?
It depends, but my programs can cover:
Speed
Strength
Power
Aerobic capacity
Muscle Hypertrophy
General fitness
Home based
And many, many more…
ALL THE ABOVE IF REQUIRED!
Send me a message to get the ball rolling.
Limited time only. This will not happen again, I guarantee you.
Excludes all existing clients.
07/03/2022
Time and time again. We’ve all been there, we’ve all said it. I’m just not motivated.
Trying to be motivated ALL the time isn’t going to work. If everyone only went to the gym when they felt motivated, the gym would be a hell of a lot quieter, let me tell you!
Of course there are the outliers, the ones that crave the gym and froth off it. But for most, it’s just not you. And that’s ok!
Try going in with the mindset of being disciplined. Change your habitual thoughts from ‘oh I just can’t be f**ked’ to ‘if I aspire to be the person I want to be, then I MUST go to gym’.
How many times have you said ‘I don’t feel like going to work today’, but you just go anyway? That’s because others are relying on you. With the gym, the only one that’s relying on you is yourself.
So start being disciplined. The only person that’s going to get you into the gym is you. How many times have you ever regretted doing a workout? None. NONE!
So time to get fu***ng disciplined.
Iso rant mic drop over 🎤
14/02/2022
My secrets to supersets 😎
Here’s a few examples of how to optimise programming supersets into your training.
I’ve barely scratched the surface here with how many combinations and sequences I use and why.
It’s also important to note this isn’t black and white. Programming never is!
Hopefully this just gives you a little snap shot and a few ideas around how to optimise your training days.
Online programming available ✅
06/02/2022
💤 Secrets to a good night sleep!
Those in the know, know how crucial sleep is to success. Not just from an athletic and performance point of view, but from a mental one too.
How many of these tips are you ticking off?
31/01/2022
2 coaching spots available!
I currently have 2 spots just open up on my private coaching list.
Perfect for anyone playing a sport or competing in an upcoming event who wants to up the ante and take the next step in their development.
This does NOT happen often, especially this time of year.
Testing, measurements and program all included.
DM me if interested and I’ll see what I can do for you and your game.
Any sport, any grade, any comp.
🏏⚽️🏉🏀🏑
📸
30/01/2022
Welcome to the team, Hunter!
Hunter came on board at the end of last year, after some groin issues hindering his footy last season.
Our goals right now are to get him back on the park where he belongs, playing under 18s at Woodville West Torrens footy club in the SANFL.
Hunter has some big aspirations with his footy, so I’m very excited to be working with him to help put him in the best possible position at the end of year.
Let’s f**kn go mate. I got you.