Wednesday, February 29, 2012

2 Years in the Making, But Now It's Here!!

You may have noticed that I haven't updated for a few weeks but I have a great reason why!
This site is taking the next step to world wide domination (slight exaggeration maybe...) and moving to a monthly subscription newsletter start Monday March 26th, 2012!!
I am very excited about this and I've tried for the last couple of years to do this but I could never get it off the ground but this year I'm throwing caution to the wind and off we go.
By clicking on the button at the bottom of the page you can have the Aussie Rules Training Monthly Newsletter delivered straight to your inbox with no hassles.
For just $30 per month you'll receive:
  • a monthly training program ($140 value)
  • nutrition and supplementation information
  • exercises to use to avoid common football injuries
  • strategies to rehabilitate common football injuries
  • the latest strength and conditioning methods used to be more powerful, stronger and faster then you've ever been!
  • Training to ace the combine tests
  • Goal setting
  • Team training idea’s
  • and any suggestions that are sent my way
The newsletter has one purpose only, and that is to help you and your football team become better footballers.

For a short time only I will set the price for the first month at $5 and then a reoccurring payment of $30.00 for each successive edition. Alternatively you can purchase a 12 month subscription for $330. Purchase HERE.

The first newsletter will be available from Monday March 26th, 2012.

Do not miss this opportunity!!

      I will still be updating this site but spasmodically (so like normal I suppose!!) but the way I want this to work is for you to get your footy club to purchase the monthly subscription to a) ease the cost and b) to provide as many players as possible access to the wealth of information. Of course if you want all the secrets to yourself then go right ahead.
If you have any queries or ideas for subjects that you’d like covered in the newsletter please contact me at

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Friday, February 3, 2012

THIS is How to Get Faster

I received this email the other day:

Hey Troy,
I am a 14 year old on-baller from Qld. I have great endurance but my 
sprinting needs much more work. Could you please send activities or 
a workout on how i can improve this? I am willing to do a lot of work.  
Thanks AJ
Speed is King.
Having great endurance is fine but if you can only go at 1 pace, you 
will seldom win the ball. I went into this in greater detail in my 
"You Must Train Like This In 2012" article.

What we'll focus on in this article is what you HAVE to do to 
improve sprinting speed.

Now really there are 2 things to do to get faster.
Thing 1 - Use the right muscles at the right time
Thing 2 -  Make the right muscles stronger.
Doing these 2 things alone will increase your sprinting speed above 
all else, even if you're fast already.
Speed is a product of how much force you can put into the ground 
with each step. The harder you can plant your foot down, the harder 
the rebound which translates into greater horizontal propulsion. 
Think of throwing a rubber ball into the ground as hard as you can 
and seeing how high it can rebound into  the air.
Now in order to be able to develop the ability to plant with great 
force, you need muscular strength, power and coordination.
The muscles you need to focus on initially are the glutes and 
hamstrings, the 2 most underdeveloped muscles in footballers all 
over the country. 
A lot of people will harp on about the quads for lower body which 
is true, but the posterior chain is where speed is developed.
As well as developing the muscles of the posteriour chain, you also 
need to develop the action of hip extension, which is the action of 
the leg going back behind the mid line of the body. I go into great 
detail on it here.

So here's what we need:

1 - Activation of the posteriour chain muscles and hip extension 
action (glutes and hamstrings).
2 - Strengthening of the posteriour chain muscles and hip 
extension action (glutes and hamstrings again) 

To activating the posteriour chain muscles, perform the exercises 
from this video for 1 - 2 sets of 10 - 20 reps each 
To activating the hip extension action you have 2 options 
depending on what equipment you have access to. If you 
have access to a prowler, sled or a partner, then you can 
perform a push or drag exercise like this:
If you don't have a prowler or sled, than you can use a 
partner variation where you just try and push them 
backwards while they try and resist you. The aim is to 
push through complete hip extension each step and try 
and clench your arse cheeks with each step. Your 
partner should only apply minimal resistance as you 
actually want to do it, not just push against an 
immovable object. Also don't forget to raise your 
knees up as high and far as you can, such as when 
you're sprinting. Do this for 2 sets of 10 - 20 steps. 

If you can't do this as you train alone then you can 
stand with your arms on a bar about sternum height 
and just push your feet through the floor while 
squeezing your cheeks as hard as you can through 
the back leg:

To strengthen the posteriour chain muscles you can't 
go past deadlifts. Keep these to low reps per set, no 
higher then 6 but you won't need to go lower then 3
either. We're training to get faster, not for 
If you've never done deadlifts before then please get 
a qualified coach to show you (although my video 
does a pretty good job!) and start with bar at a mid 
shin height too, such as the rack pull showed in the 
video above at 2mins:50secs.
To strengthen the hip extension action in a sprinting 
motion, the prowler drag video is it. As most people 
don't have access to a prowler or sled, again you can 
go with the partner push or even a car push. This time 
your partner can now apply a lot more resistance but 
again you still want to be able to do it. 
Put these methods to the test but also continue to sprint!

Get your prowler from Underground Elite.