JW Performance

Training the foot 🦶

Got carried away with videos to upload so here’s many ways to develop the foot and ankle both within the gym and on the pitch. Incorporate isolated exercises, do more drills barefoot, perform a range of isometrics, and practice in run specific drills to improve pattern and maximise transfer of your training 🥇 more info below ⬇️

The foot and ankle complex is responsible for producing high amounts of force in a small amount of time -> anywhere from 6-10x of your own bodyweight ‼️

Foot function will determine your ability to move and your ability to produce power. It is the base of support and a key foundational structure. Think of it as having flat tyres on a F1 car, your engine can be as powerful as you want, but if you’re running on flat tyres your output will be compromised.

It is vital that the foot should be able to brake, store energy, display stiffness, produce high forces and be elastic in nature ⚒️

Range of motion and control should not be overlooked. Pronate supinate effectively. Dorsiflex and planatarflex, and perform inversion/eversion competently. Strategies which provide a base through forefoot, mid foot, and rear foot provide a foundation to transmit high and powerful force ⚡️

A foot that is not strong, springy, and lacks range and stability will mean the body will compensate and as a result overload tissues and structures = INJURY 🤒 . Foot position within run specific drills should be a key focus.

When looking to develop effective foot and ankle function your exercises and drills should target the above.

Moral of the story: weak and immobile feet compromise your ability to compete 🦶

Improving your acceleration speed: made simple.

Assess, analyse, and address any issues.

Building a plan to improve your acceleration speed will work around using all, or a combination of these areas.

Work with me to help you highlight clear goals and simplify a well rounded approach proven to give you results 🤝

From a footballer who lacked physicality to becoming an all round better athlete 📊

A story of one of my online clients Ivan progress from early 2024.

We quickly got stuck into a individualised programme. Assessed his current profile and looked to align some long term goals of developing all round athleticism.

We saw some quick and easy wins, developing performance on and off the pitch. Attaining PB’s in strength, speed, and power.

Consistency of work has lead to him feeling fitter, faster, and stronger.

Taken his confidence to a whole new level, and a better understanding of how to prepare his body through better nutrition, recovery, and lifestyle.

Becoming a better athlete takes a consistent effort to make changes in many areas, we discuss and highlight these and constantly review along the way. A holistic programme leaving no stone unturned 🤝

Going into 2025 I have space for athletes looking for similar results to Ivan.

To find out more drop me a DM to see how you can be part of an elite programme.

Online coaching 🚀- available now‼️
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The online coaching programme is a modernised approached to coaching, and designed to maximise your results.⠀

I have coached 100s of athletes and have a track record of getting results 📈
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Who is this for?⠀
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The person who is looking to make a serious change their performance on the pitch, and have the confidence they have done the work to be best prepared come matchday.

Exercises, speed drills, plyometrics,strength, power, structuring programming, weekly schedules, recovery 🤕 - so many factors to consider.

To be honest it can be a minefield when trying to dissect your training plan.

You know you should be doing the work but have no clue to how to fit it in.

Thats where I step in and take care of all of this for you. All you have to focus on is having a willingness to perform each session. Simple.
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The person who wants to be guided every step of the way and receive expert coaching.⠀
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The person who just wants the best, and will not settle for anything less.
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Want to be involved in a premium coaching programme? Then start your journey today!⠀
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Places are limited and once they are gone they are gone! Make a change to your life today, and take your performance to a whole new level!

DM to start today 📩

AN OPPORTUNITY TO GET INTO THE SHAPE OF YOUR LIFE‼️

I am offering a whole new programme giving you the chance to work with me on an elite programme proven to get results.

With summer around the corner this 12 week programme is the perfect opportunity to achieve everything you’ve always hoped for.

This is set out for someone looking to get stuck into a state of the art programme. The programme is tailored to you and works around your lifestyle. You have free rein to set the marker. Muscle gain, fat loss, hybrid style training working on building strength & a colossal engine:the ultimate machine. Your choice.

Quick snapshot of what this includes⬇️

🔸 Initial FREE consultation & review to pinpoint goals specific to you
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I have worked with 100s of athletes & general population with a track record of achieving results, and you could be next.

If you are after structure and building consistent habits to a healthier and more confident version of yourself then this is for you.

Get in touch to book your FREE consultation and start your journey today 📩

“Jack is a great coach and an even better guy. He has been a massive help in my development”

Great praise from .hughes32 🫶🏼

I have been fortunate to work with Charlie for the last 5 years right through the academy into first team football, and he is benefitting from all the hard work he has put in over this time. He is just getting going and will be great to see him to continue to develop through his career.

What has Charlie’s programme looked like?

A sound programme based on solid principles. Move well & have no restrictions in any areas of the body. Build a solid strength foundation. Become a powerful athlete while learning how to translate these qualities into specific movements on the pitch.

Become consistent with all this work & instil solid habits whether that be methods of recovery or nutrition & body composition.

Want to improve your performance and take things to a new level? DM me the to see how you can get started 📩