Squat This is one of our main movements used to increase strength in the lower body. The main goal in this movement is to be able to move freely in this plane of movement with thighs being parallel or past parallel with a neutral spine. Try this one at home looking in the mirror to make […]
Front Bridges are used as a core warm-up and whole-body warm-up. This will activate your core muscles. You need to be able to hold your body in a neutral line, with no dropping between the shoulder blades and no sinking of the core. You will want to be able to hold this for 20-30 seconds.
Junior Athletic Development – Christmas and New Years sessions Just $66 per week for three sessions!! These sessions are the perfect program for children and teen athletes to keep active and learn a thing or two over the Christmas School Holidays! These will be run by Rach, one of our Performance Coaches, who will be
Junior Athletic Development – Christmas and New Years sessions Learn More »
The anterior cruciate ligament (ACL) is one of the key ligaments that help stabilize your knee joint. The ACL connects your femur to your tibia and can be torn in most contact sports. Girls in rugby are 5 times more likely to injure their knees or tear their ACL than males and in AFL it
ACL and Knee Injury Prevention Exercises Learn More »
The rise of women in professional sport on TV has been an awesome progression in the coverage of sport over the past few years. Helping more women transition to professional sport is something we are really interested in! There is a distinct opportunity now for young female athletes to become women in professional sport like
Women in profession sport Learn More »
Elevated Push Up Technique INTENT! Its so important in everything we do in the gym if you are trying to improve athletic performance. Check out this demonstration of an elevated push up technique at Vector Health in Rockhampton with the intent to provide POWER. Power = work done in the time taken. Its the GOLD
Elevated Push Up Technique at Vector Health in Rockhampton Learn More »
Did you know that female AFL players are 9.2 times more likely to rupture their ACL’s than male AFL players? Thats pretty serious. So, thats for every 1 ACL injury to a male AFL player there is 9 girls or women being injured. There are many factors that are in play here, as to why.
ACL injuries in female AFL players – Injury Prevention at Vector Health Learn More »
This is a wall-squat variation I use to emphasise the need for neutral spine during an isometric quad contraction. Shelby cannot dorsio-flex her right foot, so squatting bilaterally is not possible, however we want to improve her ability to hold a good position on a horse as she is an equestrian athlete. The normal wall
Wall Squat Variation Learn More »
After working with adolescent netballers, I have found that knee valgus is a common under acknowledged and unrealised misalignment where their knees bend inwards when they jump, land or; in extreme cases walk and run. Some cases of knee valgus can be discovered from knee pain, however a lot of cases go unnoticed. It is
Knee Valgus and adolescent netballers Learn More »
Knee Valgus is the motion where the knee travels in a medial (towards the midline of the body) direction compared to the foot or hip. In squatting it can be caused by a few factors. Its critical to try to solve the problem and in a post its difficult to pinpoint the cause of everyone’s
The process of learning as a junior athlete should be ongoing. Well done to Cooper here, this was a great birthday PB! We worked a little on how to hold Cooper’s spine in neutral during a squat in this session. SOme people are a fan of belts, some are not. I use them as a
Junior Athletes and the process of learning… Learn More »
One of the things in the gym that is really important for swimmers is the ability to hold positions that relate back to swimming. The Horizontal Behind Head Press (Prone Scarecrow Press) is one of the movement patterns we work on for especially swimming athletes. So, Tommy has been in the gym for less than
Ability to hold positions that relate back to swimming… Learn More »
To try to emphasise driving kicking from the hip joint and to get Glutes to work really hard, we do this drill from time to time with our swimming athletes. Good one to do in warm up if you have a bench that you can do with. You need to work on keeping your trunk
Dry Land kicking drills. Learn More »
