1Ummah Sport science & Consultancy

Death will come to all of us.
Your fear of today might turn to regret of tomorrow.

Slow success will build your character, fast success builds your ego.

Don't let your ego get in the way of your goals.

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Efficiency beats hard work. Always.

Way too many people on all levels suffer from injuries because they lack understanding of the body and its functioning.
Overtraining is a result of incorrect mindset, thinking that more is better or rest is for the night. It can lead to serious damage, and in some cases, permanent injuries if it isn't managed on time.
Burnout is a sign that something need to change.

Some typical causes of overtraining:

- Too much sport-specific training or too much of one dimensional work

- no recovery session (!)

- training ego rather than purpose

- more is better mindset

- coach/boss that always pushes to the limits



To avoid overtraining:

Overuse injuries can be worse than breaking a leg because they aren't always diagnosed.

- tune into the right mindset, understand your purpose

- seek a mentor/coach with knowledge

- make an investment in yourself, pay for a mentor/coach, seek knowledge

- recovery should be part of your training, it is as important as training itself. Actually, it's more important than training itself.
Examples of recovery; sleep, nutrition ( a banana/chocolate shake after a workout won't cut the cake), activities different to your sport that do not place a burden on you e.g. light yoga or swimming (if you're not a swimmer)

- too much of good can be bad

- stop watching American dream motivation videos. It's just an illusion, the motivation has to come from inside not from someone else

A separate post can be written on Mindset, Recovery, Movement, Nutrition. What is outlined above are only brief guidelines. If you are interested in knowing more feel free to contact us.

"The mountains you are carrying you were suppose to climb"

📞 +61 447 513 587 (WhatsApp)
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Do you train with purpose?

As sports science research is already starting to demonstrate, it may one day be possible to give people accurate information about the activities in which they are likely to excel, and develop highly individualized training regimens to maximize people’s potential

Contact:

📞 +61 447 513 587 (WhatsApp)
📧 [email protected]

Struggling with groin injuries?

Would you like us to hold a presentation about Injury Prevention and Performance at your club? Get in touch and we will organize it, contact details at the bottom.

Here are some guidelines to follow:

PREVENTION

• Load management - intensity, frequency, load, recovery all need to be balanced

• Warm up properly - many teams/athletes don't do it right

• Mobility of the hips, spine, legs and neck

• Correct technique - in different movements e.g. jumping, landing, sprinting, change of direction etc

• Muscle balance & Strength - if muscles around the hips are weak/inactive it can put groin under heavy strain. Work your glutes, hamstrings and abs

• Education - perhaps most important point. Knowledge is power

TREATMENT

*Acute - ice, rest until pain free, start rehab immediately

Follow the protocol (see picture) of rehab process
Never rush your rehab, a month on sideline is better than a career in hospital.
Passive therapy is a loss, you only making it worse.

Progression is key, lear to walk before you run
• low intensity exercises
• low volume reps, sets, intensity
• Regain full range of motion before loading
• include running, change of direction, agility, hops/landings, single/double leg, reaction

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SPORT INJURIES - causes, prevention and treatment

There are 2 type of injuries:
1. Contact
2. Non-contact

CONTACT
injuries are caused by external force (e.g. a tackle in football or a kick in karate etc).
Not much you can do to prevent, it's part of the game you play. Basically, you are relying on luck

NON-CONTACT
injuries can be controlled and prevented most of the time. Examples of these injuries are ankle sprain, hamstring pull, groin overuse, spine twist etc

PREVENTION
1. Load/risk management - (CRITICAL) monitoring stress levels, sleeping patterns, nutrition, recovery, training load and frequency, type of training are all essential to maximize performance

2. Nutrition - eating clean, right amount of food and drink, eating at the right time, choosing the right food, staying away from harmful substances e.g alcohol

3. Preparation - mental and physical, includes positive mindset, general and sport specific warm up

4. Recovery - sufficient rest within training session, do not overload/overdo on a specific body part, sufficient rest between sessions, de-loading, tapering

5. Technical aspects - get the fundamentals right, correct technique in running, jumping-landing, acceleration-decelaration, catch-throw, sport specific movements

TREATMENT
Depends on type of injury, athlete's history of injuries, severity of injury, commitment from athlete, equipment available, knowledge and experience of health professional.
Generally, all injuries can be treated.

Note: Prevention is always better than treatment.

Wisdom pearls from Cressey

Important stuff from @ericcressey! Posted @withregram • @ericcressey

These companies are "fitness criminals"

There is no short cut to success, you have to put in the work.

All these ads similar to that you see in pictures are all false advertising, there is no benefit what so ever in any of them.
Take the example of the third picture, the company who came up with this "product" claims that by chewing on that gummy thing will give you a jaw line.
You might as well chew on your own shoe they are both made of gum and it's free of cost.

Jaw line is purely genetics and if you were not born with it you will not get it.

Contact us for more information or to book an appointment

✉️ PM

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Athletes look here!

One of the greatest ways to build power, speed and reaction is by doing plyometrics, which is just a term for speed jumping.

When two athletes compete the better one will win. When they are equally skillful, the stronger one wins. When they are of equal skill and strength the one who is faster wins.

Speed is not only limited to the physical ability, elite athletes make quick decision while preserving energy and stamina. Therefore, it sometimes might look like the elite athletes are playing around. In reality they are that split second ahead of the rest.

Extra note: if the two athletes are equal in all of the physical qualities, then the one with firmest belief and positive heart wins.

The exercises in the video are for high level athletes. Technical aspects are vital, get the basics first, otherwise you are running HIGH risk for injuries.

*Contact us for inquieres or book an appointment in private or online.

Vertical Jump: Russian Plyometrics Compilation for High Jumpers Go to: http://www.just-fly-sports.com/free-ebooks/ for a free guide to single leg jumping! The Russians have dominated the world scene in high jump for years...