Coach Lester - Strength & Conditioning

Pregame nerves 😤
Its important athletes learn to manage their emotions, stress and physiology, especially when it comes to performing at a high level consistently on the field. Slow, deep, breathing before games/training has been shown to induce a calming effect on the body, decreasing everything from blood pressure to stress and putting athletes into a better psychological state. Deep voluntary belly breathing also has been shown to shift the nervous system from sympathetic dominance to parasympathetic dominance. Therefore, enhancing motor coordination, ability to regulate emotions, focus/concentration, decision making and body function.
Thus, giving each athlete the best opportunity to achieve peak performance and finding that right balance to achieve optimal level of arousal state.

Happy Birthday 🥳Grateful to have been apart of your journey and watch you achieve your ultimate dream! ❤️💙

For footy athletes the feet play a vital role in transference of force. A highly functioning arch in the foot is important for withstanding high amounts of forces during dynamic movements including - sprinting, jumping and change of direction.

An athlete will only become as explosive and powerful as the eccentric force or stress in which they can withstand. If athletes are unable to withstand forces required in dymanic movements due to weakness or deficiencies the body will be required to compensate up the body. Thus, decreasing potential for speed, strength or power and increasing likelihood of injury.

It’s critical that athletes train their feet to not only function properly but also be able to withstand the large amounts of tension that is created from dynamic movements in footy. 🏉🦶

Incline jumps, bounds, hops, and skips 🏔🦶

Using a hill or incline reduces the impact of landing forces and places greater emphasis on extension and takeoff forces.

These plyometric sessions and exercises are important for athletes to be exposed to, as this allows them to learn how to transfer high amounts of force more efficiently through explosive and dynamic movements. Thus, developing the necessary motor control, work capacity in tendons and tissue tolerance required for games and training! 🏉

Christmas 100 x 100m ✅🎅

Incredibly proud of all everyone that came down and pushed each other through! Great work all 🙌

.reidy

❤️❤️

🧡🧡

Great to catch up with before he heads off to Sydney today and begins his journey at the Swans. Exciting times ahead! 🔴⚪️

All the best, Lachie! #41 🙌

Congratulations 🤩🤩
Grateful to be apart of your journey and can’t wait to follow your career at !
I’ll miss our weekly masterclass sessions 🏉🙈

Well, that’s a wrap for the Online Sports Mentoring series 2 🙌

Over the last year, .j.scott & myself provided over +100 sessions for junior athletes around Australia (even reaching people from India🇮🇳) during the lockdown. Our aim was to support and educate aspiring athletes on developing the necessary skills and lifestyle habits to assist their sporting careers as well as their physical and mental well-being.
Key focus areas:
- Having a growth mindset
- Being process driven (not outcome driven)
- Focusing on the present & controllables.

Thanks to all our special guests that come on each week. All guests provided lots of value/expertise, sharing stories of resilience and setbacks though-out their journeys.

Although, the online mentoring sessions have come to an end (for now) I will always continue to provide support to anyone that needs help or guidance! Look forward to seeing all athletes back playing sport 💪

Weekends at the track 🏃🏼‍♂️🥵

AFLW Game-day workout is back next Thursday night, but this time we will be crossing codes & including all sports!! 🏉⚽️🏐🏀🎾

Introducing our coaches
Team 🏉🏀
v
Team 🏉🏐

Draft night🙋🏼‍♀️
Girls will be drafted into either team Chloe or team Sarah (announced on Wednesday night). Either Chloe or Sarah will be your coach that you’ll be representing on the night.

Game-day ⛳️
- Warm-up & prep
- Pre-game talk from coaches
QRT 1: Prehab
QRT 2: Strength
QRT 3: Core
QRT 4: Skills & Craft (🏀🏐🏉⚽️)

Best on ground award🥇
Coaches (Chloe & Sarah) will award a best on ground for their team post-match.

Details:
Date: Thursday night 21st October@ 7pm
Uniform: Team Chloe players in white ⚪️ & team Sarah in Black ⚫️
Equipment: 1 x footy & ball of your choice (netball, basketball, etc)
Book via my website (link is in my bio)**

Limited spots available - Bookings will close on Tuesday.