Kale’s 5 Favourite Exercise for Footy Players
Longevity Exercise Physiology Drummoyne, Edgecliff, Marrickville, Bella Vista, Randwick, Pymble, Neutral Bay and Balmain will discuss the role of resistance training and sport specific aerobic and anaerobic conditioning when aiming to improve performance and reduce risk of injury.
For example, the goal of offseason or preseason is to increase overall muscle mass and strength, whilst an in-season resistance protocol aims to implement more explosive power movements, to mimic in game demands
What is resistance, aerobic and anaerobic training?
Resistance training and/or strength training aims to improve physical performance both on and off the field, whilst aiming to increase injury resilience. As the season progresses from preseason to during season periods, the goal of resistance training differs. A resistance continuum shifts throughout the season, based on seasonal demand. For example, the goal of offseason or preseason is to increase overall muscle mass and strength, whilst an in-season resistance protocol aims to implement more explosive power movements, to mimic in game demands.
Aerobic conditioning or training, aims to improve the cardiovascular fitness of the player. This allows for the needs and demands of oxygen to be met more efficiently, therefore increasing the capacity of the player to stay on the field for longer. This is a significantly important physical component due to the demands and duration of a Rugby League match.
Anaerobic conditioning aims to elicit adaptations to an energy system that doesn’t require oxygen. Anaerobic conditioning can be broken up into two separate energy systems, anaerobic lactic (<10s) and anaerobic alactic (10-45s). Improving the efficiency of these systems is incredibly vital to the performance of the athlete, allowing for repeated efforts of high intensity workload, such as, sprinting, tackling and evading opposition players
My top 5 movements for Rugby League players:
- Squat
- Deadlift
- Bench/Dumbbell Press
- Bent over/seated Row
- Overhead Press
HOW CAN AN EXERCISE PHYSIOLOGIST ASSIST DURING OFFSEASON, PRESEASON AND DURING SEASON?
A tailored and specific exercise program that is designed based on both subjective and objective information, desired outcomes and sport specific goals.
- Provide strategies and guidance that can be implemented into daily routine
- Assist in reducing injury
- Improve physical performance
If you or anyone you know would benefit from exercise during this time, or would like clarification on the information above – give us a call on 1300 964 002.
Written by Kale Barton-Bissaker
