A&J Performance

⭐️MEET THE TEAM⭐️
We are over the moon to announce the expansion of our team and welcome Jess on board!!
✨A message from Jess✨
Through A&J, I’m excited to bring physio and netball together to help inform and develop young athletes. I can’t thank Jamie enough for giving me this opportunity and can’t wait to start this journey!
🖤🖤🖤

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⭐️MEET THE TEAM⭐️
Since starting A&J in 2019, we’ve been lucky enough to interact with more of you lovely people day by day - so whether you’ve been here from the start, or one of our newer followers, it’s about time we reintroduce our team!
✨A message from Jamie✨
While netball is one of my biggest passions, helping to empower and inspire young girls to become strong and healthy athletes and people, is what I truely love! Through A&J I’ve been able to share these passions, and look forward to every opportunity coming our way!
🖤🖤🖤

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Feedback from one of our amazing clients 🤩

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Congratulations to Jamie for recently completing her Australian Strength and Conditioning accreditation 💪🏽

Pairing this with her extensive netball knowledge, Jamie is the perfect coach to help you take your netball to the next level!

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⭐️ ATHLETE FEEDBACK ⭐️
Some feedback from one of our amazing athletes!
Elsie worked with us consistently for a number of months, seeing significant results & being successful in making a representative team!
Well done legend 👏🏽👏🏽

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🤍⭐️ MERRY CHRISTMAS ⭐️🤍
We hope all our beautiful A&J Performance followers have a wonderful holiday and enjoy some well deserved time off with family and friends!

Whether you’re a friend of ours who knows nothing about netball, a netballer from across the globe, or one of our athletes, we appreciate every inch of love and support 🥰

We can’t wait to continue to grow our little business, and work with more and more of you into the new year!

Jamie & Ash ✨🤍

“BUT SHE GOT INTO A BETTER TEAM THAN ME...”

As a coach, selector and player, this is something that I’ve thought, and heard a lot over the years. Here are a few tips to help navigate the difficult period of team selections 👉🏽

Acknowledge your feelings 🙇🏼‍♀️
▫️ Are you feeling jealous, disappointed, frustrated...?
▫️ These feelings are normal and valid, especially when we see someone get a position that we really wanted
▫️ Accepting these feelings help us to then see the situation more clearly & logically

Be grateful & remind yourself of your achievements ✨
▫️ Another person’s success doesn’t take away from your own!
▫️Ask yourself if you’d be upset with your placement in a team, if a certain girl wasn’t put ahead of you
▫️ Remember that making a team is an achievement in itself!

Consider differences in positions 🏃🏼‍♀️
▫️ Teams are formed by considering how the positions are balanced
▫️Eg. A team will not work if all three of your goalers are holding goalers and there are no GA’s
▫️ Therefore, someone might be placed into a team to serve a specific purpose that you could not fill, due to your position/game style

Ask for feedback & take the opportunity to improve 💬
▫️Ask the selectors for their reasoning behind your placement, and for any feedback they may have
▫️Avoid referencing other girls (eg. “but how did ... get in this team if I didn’t”), focus on your own development
▫️Remember that selectors/coaches have an extremely hard job, & do not want to upset anyone
▫️Approach conversations with respect & understanding!

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⭐️TOP 5 TRIAL TIPS⭐️

Trials can be a source of great anxiety for a lot of players, so we’ve decided to give you our top tips to help navigate your way through the trial period.

1. Focus on your strengths 💪🏽
▫️ trials are not the time to try & add things to your game that you think the selectors want to see
▫️ keep it basic and focus on what you already do well in your game, take any opportunities to display these qualities

2. Know and stick to the dress code🧍🏼‍♀️
▫️ clubs will often instruct you to wear a certain colour/no club branded clothing
▫️ if you can’t find this information, a plain white top and plain black bottoms are always a safe option
▫️ sticking to the dress code is a simple way to demonstrate that you follow instructions

3. Pick positions that you’re comfortable playing 🙋🏼‍♀️
▫️ don’t put positions on your trial form that you would not be happy to play at a trial
▫️eg. Don’t pick positions that you think selectors want to see, but you aren’t confident to play
▫️if you aren’t sure, talk to your coach and get another opinion

4. Body language matters 🙇🏼‍♀️
▫️ if you make a mistake, or something goes wrong on court, remember that your reaction is more important than the mistake
▫️ how you talk to people and behave around a trial environment is also important, try to stay polite and professional

5. Work together with the other athletes 👭🏼
▫️ positive communication, and working together with the girls on court can help all of you play better
▫️ trials can be scary, if you can help someone else feel more comfortable, that will help you in return
▫️ while you want to highlight yourself, showing that you can work with a team is also an important quality to display

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⭐️ INDIVIDUALISED PROGRAMS ⭐️

As gyms open and netball returns, now is the perfect time to get yourself fully prepared, and we are here to help!

▫️ each program will be made custom for you, your training needs and goals
▫️ 4, 6, or 8 weeks of training available for your program
▫️ can be made for beginners, intermediate or advanced
▫️ strength based training, netball specific, cardio sessions etc.

Please send us a DM if you are interested in placing an order for a program! 👏🏽✨

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⭐️RETURN TO NETBALL⭐️

Most of us haven’t had a netball training or game in a longggg time, and it’s okay to feel a little unsure or stressed! Here are a few things you should be adding to your routine, to help you manage returning to netball 🥳

🧘🏼Recovery
▫️ foam rolling & stretching
▫️ proper nutrition & hydration
▫️ adequate sleep schedule
❕any recovery is better than no recovery❕

👣 Injury prevention strategies
▫️ completing pre-activation exercises before training
▫️ knee stability drills (eg. jumping and balance)
▫️ foam rolling & stretching before and after sessions
❕see our previous posts ❕

💭 Mental preparation
▫️ acknowledge that you’re not the only one who hasn’t been playing/training
▫️ reach out to team mates & talk about how you’re all feeling
▫️ reach out to coaches/support staff to make sure you’re prepared & organised
▫️ focus on the positives, and enjoy being able to play sport again 🤩🤩

most importantly: HAVE FUN ✨🤍

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⭐️INCREASING YOUR VERTICAL JUMP⭐️

If you’re a netballer, chances are you’ve done a lot of vertical jump tests ... why?
Vertical jump tests not only measure how high we can jump, but are also a great measure of the explosive power of our legs.

Plyometric drills 🏃🏼‍♀️
Plyometrics are exercises that require rapid contraction of muscles, to produce large force. The most common forms are box jumps, or other jumping exercises. They aim is increase explosiveness.

Lower body strength 💥
Stronger lower body = greater force that can be produced for a jumping movement

Power based training 🏋🏼‍♀️
Power combines force and speed. Therefore, the aim is to apply speed against resistance.

Foam rolling 🧘🏼
When muscles are tight they cannot perform optimally. Therefore, foam rolling helps release muscle tension, allowing for optimal force and power, to be used.

Keep an eye out for some plyometric drills coming soon !! ⭐️⭐️⭐️

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A huge congratulations to Ash for recently completing her Masters of High Performance Sport! ✨👏🏽
With her studies including advanced strength and conditioning, injury prevention, injury rehab, and athlete wellbeing, Ash is perfect to help take you to the next level!

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