3. “Right muscles being used to
perform the right action at the
right time”
• Anterior v Posterior Muscle Imbalances
• Quad dominant athletes
• “Running optimally when you can feel your
hamstrings and glutes”
• Optimal hamstring:quadriceps strength ratio
may be 1.2-1.4:1
4. Practical Application: Squat
Greater posterior involvement:
• Squatting to correct depth / stance
• Knees not coming over the toes
• Spreading the floor
• Demonstration then Practical: Perform 10
repetitions each focusing on these 3 key
points
5. Stability
• Pelvic stability – glute medius and small hip
rotators – hip related
• Spine / Pelvic stability – abdominals,
quadratus lumborum, erector spinae – back
and trunk related
• Important to train these muscles as
stabilisers
6. Single Leg Exercises
• Single leg when running, kicking, leaping /
landing
• SL Squats
• Split Squats / Static Lunges
• Bulgarian Split Squats
• SL Romanian Deadlifts
7. Practical Application: SL Squat
• Demonstration (5 reps each leg)
• Poor glute medius involvement results in poor hip-
knee-ankle alignment
• Activation exercises such as sidesteps, glute
bridges – teach including palpation / raking
• Practical – perform activation exercises – 5 reps
EL, then SL Squats – 5 reps EL with feedback
from your partner
8. Core Stability
• Involves trunk and lumbar region
• “Integrity”
• Maintaining integrity makes us less
susceptible to injury, especially in a contact
sport
9. Bracing vs Hollowing
• Hollowing to isolate TvA occurs at 1-2% MVC,
this is a weakening of the abdominal wall
• Bracing allows three layers of abdominals to bind
together to form a super-stiffness
• Holding your breath (Valsalva manoeuvre) creates
super-stiffness used in maximal efforts
• In an AFL environment, you need to maintain
stiffness independent of breathing
10. Practical Application: Prone Hold
• Neutral back position and straight body
alignment, position should not change
• Raking to ensure bracing is maintained
• Encourage breathing
• Practical 45sec EA (include raking) with
feedback from your partner
11. Practical Application: Bird Dogs
• Neutral back and pelvic position and
alignment, position should not change
• Lift opposite arm and leg while bracing the
core (can perform with just leg)
• Practical: Perform 5 ES with feedback from
your partner
12. Core and Stability
• Is important for injury prevention
• Is a part of every exercise
• Trunk integrity should always be
maintained
• Single leg stability for running and kicking
technique
• Using the right muscles to perform the right
action at the right time
13. References
Boyle, M. (2003). Functional training for sports. United States of America: Human
Kinetics.
Francis, C. (n.d.) The Charlie Francis training system. Ontario.
McGill, S. (2004). Ultimate back fitness and performance: second edition. Ontario:
Wabbuno.
