The Mind Your Body Show

In this episode of The Women's Footy Podcast, Jacob sits down with Ben Stanley and they discuss the evolution of Ben’s Instagram page, Enhanced Football, which initially aimed to educate followers on kicking techniques and fundamental AFL skills. Over time, the page expanded to include video analysis and engagement with the global AFL community, fostering interactions with individuals from diverse backgrounds, including Australia, Japan, and the USA. Ben expresses excitement about the growth of Australian rules football beyond Australia, highlighting the emergence of leagues in countries like Ireland, the UK, and the USA, driven by expatriates and newfound interest sparked by social media exposure.

Jacob and Ben delved into the intricacies of kicking technique in Australian rules football, emphasising the importance of proper ball grip and hand positioning for optimal control and accuracy. Ben notes the challenges faced by athletes transitioning from sports involving round balls, such as Gaelic football, and discusses varying grip styles among players. Ben also previews the development of Enhanced Coach, an app aimed at enhancing technique analysis for various sports, including Australian rules football and sprinting. The app seeks to provide users with comprehensive tools for skill improvement and comparison with elite athletes, offering personalised insights and feedback.

Furthermore, Ben reflected on his personal journey with Australian rules football, recounting his transition from Victoria to Queensland and his early struggles to find a foothold in a rugby-dominated sports culture. Despite initial obstacles, Ben's passion for football persevered, leading to his representation of Queensland in junior competitions and witnessing the growth of the sport in his adopted state. He highlights the increasing popularity of Australian rules football in Queensland, particularly among young people, underscoring the positive impact of grassroots initiatives and community engagement in fostering its expansion.

The Women's Footy Podcast is brought to you by Fitness Works. Fitness Works is a world-class gym with 3 convenient locations in Darwin City, Nightcliff and Alawa, offering the latest equipment, with friendly and fully qualified staff. For more info, check out www.fitnessworksnt.com.au

Join the FootyFitFam Channel on Instagram: https://www.instagram.com/jacob_andreae

Download a copy of Jacob's ebook, Strength and Conditioning 101 for Female Footballers: https://www.jacobandreae.com/female-footballers-ebook 

In this episode of The Women's Footy Podcast, Jacob discussed what specific strength exercises you should do for your position. Jacob approached this topic from the perspective of the 40 Fit program.

Jacob gives a quick overview of his background. He has a double degree in sports science and teaching from university. Additionally, Jacob pursued further education by completing a graduate diploma in psychology. In terms of practical experience, Jacob has been heavily involved in strength and conditioning. He received recognized prior learning (RPL) to complete his level one strength and conditioning course through the Australian Strength and Conditioning Association (ASCA).

Jacob’s professional journey led him to work at the Northern Territory Institute of Sport, where he held various roles, including consultant, employee, and casual staff member. One of his key responsibilities involved managing and facilitating the research project Movement. This initiative aimed to develop physical competence, also known as physical literacy, in young children. The goal was to ensure that children were proficient in various physical skills, laying a solid foundation for their teenage years. This became crucial as he observed that teenagers born between 2000 and 2005 were lacking physical competency as they entered their teenage years.

The Women's Footy Podcast is brought to you by Fitness Works. Fitness Works is a world-class gym with 3 convenient locations in Darwin City, Nightcliff and Alawa, offering the latest equipment, with friendly and fully qualified staff. For more info, check out www.fitnessworksnt.com.au

Join the FootyFitFam Channel on Instagram: https://www.instagram.com/jacob_andreae

Download a copy of Jacob's ebook, Strength and Conditioning 101 for Female Footballers:https://www.jacobandreae.com/female-footballers-ebook 

In this episode of The Women's Footy Podcast, Jacob sits down with Richmond AFLW strength and conditioning coach, Jarrad Kay.

Jacob and Jarrad discussed a range of topics related to sports and fitness. They talked about Jarrad's involvement in the Speed Project, and his work as an S&C coach at Richmond Football Club's AFLW team.

Jarrad provided insights into implementing a leaderboard system and driving competition in strength and conditioning programs, based on his experience at St Kilda. He emphasised the importance of availability and energy in the gym, and shared his inspiration to work in high performance, citing his interest in the rehab process after experiencing ACL injuries.

Jacob and Jarrad also discussed their experiences with various training programs and the impact of injury prevention strategies on the performance of female athletes. They emphasised the importance of transparency and collaboration in creating effective training programs, highlighting the need for feedback from athletes, coaches, and support staff. Additionally, they addressed common misconceptions about strength and conditioning for female athletes, emphasising that female athletes can achieve comparable strength and power levels to male athletes. Jarrad led a discussion on the implementation of strength standards for female athletes, highlighting the use of NORD scores for readiness assessment and force development.

Jarrad provided a comprehensive overview of the planning process for lower body training days, emphasising the need to avoid overloading athletes and allowing for adequate recovery and adaptation. He outlined a detailed schedule, suggesting specific activities for each day, such as incorporating max speed work on Mondays and allowing for recovery or upper body sessions on Tuesdays. Jarrad stressed the importance of meticulous planning, including distance, intensity, and volume of activities, particularly for return to sport or rehab athletes, to gradually build them up over time. He also provided insights into the monitoring of player readiness and performance, emphasising the use of key indicators such as counter-movement jump, Nordic scores, and daily wellness assessments.

The Women's Footy Podcast is brought to you by Fitness Works. Fitness Works is a world-class gym with 3 convenient locations in Darwin City, Nightcliff and Alawa, offering the latest equipment, with friendly and fully qualified staff. For more info, check out www.fitnessworksnt.com.au

Join the FootyFitFam Channel on Instagram: https://www.instagram.com/jacob_andreae

Download a copy of Jacob's ebook, Strength and Conditioning 101 for Female Footballers: https://www.jacobandreae.com/female-footballers-ebook 

In this episode of The Women's Footy Podcast Jacob sits down with Adelaide Crows AFLW High Performance Manager, Jordan Sellar.

Jordan and Jacob discussed various topics, including updates on their work with AFL men and women's teams and the challenges faced by female athletes in accessing strength and conditioning programs. They also explored the theme of mental resilience and its impact on physical performance, the significance of nutrition in enhancing performance, and the physical tests employed to assess an athlete's speed and power.

Additionally, they discussed recovery and rest strategies to optimise performance and minimise the risk of injury, and innovative approaches adopted in the AFL and AFLW programs. Jordan and Jacob highlighted the remarkable evolution of the AFLW program at Adelaide Crows, shedding light on the team's journey from its early seasons to becoming the most successful women's football team in the history of AFLW. They emphasised the pivotal role of individuals like Phil Harper and Chelsea Randall in shaping the team's culture and success.

Jordan also shared his personal journey into Australian Rules football and the strength and conditioning coaching role, highlighting the importance of seizing opportunities and building and maintaining relationships in the industry. Jordan provided a comprehensive overview of the innovative approaches adopted in the AFL and AFLW programs, underscoring the rigorous vetting process for technologies and techniques to ensure their purpose and effectiveness. He offered detailed advice to young female footballers aspiring to join the AFLW, focusing on the development of skill execution, speed, and power output as key factors for catching the eye of recruiters.

Furthermore, the discussion between Jacob and Jordan delved into the priority of skills and fitness in football development, with an emphasis on footy fundamentals and physical preparation. The conversation also touched upon the significance of culture in the success of women's football teams, highlighting the role of leadership and the maintenance of high standards in fostering a positive environment.

Download a copy of Jacob's ebook, Strength and Conditioning 101 for Female Footballers: https://www.jacobandreae.com/female-footballers-ebook

Join the FootyFitFam Channel on Instagram: https://www.instagram.com/jacob_andreae 

In this episode of Women's Footy Podcast, Jacob discussed the importance of nutrition for athletes' performance and overall well-being. He emphasized the need for consistent healthy eating habits and provided comprehensive dietary guidelines tailored for athletes, including the significance of incorporating high-quality protein, colorful vegetables, and healthy fats into their meals.

Jacob also discussed the impact of fasting on performance and its relevance to game day, providing insights into the method of fasting and its potential impact on athletes' performance. He concluded by providing specific meal timing recommendations for game day and advising individuals to seek personalized advice from a qualified dietitian or nutritionist for specific needs.

If you enjoyed this episode, we’d love to hear about it and know what your biggest takeaway was. Take a screenshot of you listening on your device, post it to your Instagram Stories and tag us, @Jacob_Andreae

Thank you so much for checking out this episode of The Women’s Footy Podcast. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts. This helps us to share our message and continue to deliver high-quality health and fitness information for you and others!

DOWNLOAD MY FREE EBOOK: Strength and Conditioning 101 for Female Footballers. Get instant access here: https://www.jacobandreae.com/female-footballers-ebook

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In this episode of Women's Footy Podcast Jacob discussed hydration for game day. Jacob emphasized on the importance of hydration and its impact on cellular function and energy production. He highlighted that our body's cells, primarily composed of water, function optimally when hydrated, especially in the mitochondria where ATP (adenosine triphosphate) is produced for short bursts of energy. Jacob noted the tendency of footballers in hot and humid conditions to be dehydrated post-game.

Jacob implemented a routine of weighing players in and out before and after games, considering that one liter of water is approximately equivalent to one kilogram. This approach aimed to monitor and ensure proper hydration levels among footballers, recognizing the correlation between hydration, cellular function, and overall energy levels.

If you enjoyed this episode, we’d love to hear about it and know what your biggest takeaway was. Take a screenshot of you listening on your device, post it to your Instagram Stories and tag us, @Jacob_Andreae

Thank you so much for checking out this episode of The Women’s Footy Podcast. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts. This helps us to share our message and continue to deliver high-quality health and fitness information for you and others!

DOWNLOAD MY FREE EBOOK: Strength and Conditioning 101 for Female Footballers. Get instant access here: https://www.jacobandreae.com/female-footballers-ebook

Want more?

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In this episode of Women’s Footy Podcast Jacob and Eliza discussed her role as a strength and conditioning coach at Richmond with the AFLW side, detailing the unique aspects of her role and the challenges faced by the team in the previous season. The discussion also touched on the intricacies of pre-season and in-season training for AFLW, including monitoring athlete wellness and fatigue.

Eliza Morrison shared her diverse career journey, from working in cricket in Darwin to playing VFLW in Melbourne and pursuing a PhD in cricket data. She also reflected on her career progression, starting with her dream job at Tennis Australia and her decision to move to Geelong as a footy analyst. Additionally, she discussed her athletic journey, from basketball, to running, to playing footy, and her future aspirations.

Jacob and Eliza engaged in a discussion about their experiences and preferences in working with women in strength and conditioning programs, with a focus on program development and client engagement. They also discussed planning training sessions, particularly focusing on merging speed and agility sessions for in-season training.

If you enjoyed this episode, we’d love to hear about it and know what your biggest takeaway was. Take a screenshot of you listening on your device, post it to your Instagram Stories and tag us, @Jacob_Andreae

Thank you so much for checking out this episode of The Women’s Footy Podcast. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts. This helps us to share our message and continue to deliver high-quality health and fitness information for you and others!

Connect with Eliza: 

Instagram: https://www.instagram.com/_elizamorrison

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In this question and answer section  on The Women's Footy Podcast, Christy inquired about hydration. Christy asked the challenges of hydrating before a game, especially in a location like Darwin. She asked Jacob to shed some light on the best practices?

Jacob said the key is not to leave it until the last minute. If you are dehydrated on game day, you are already at a disadvantage. Hydration should be a consistent practice throughout the week.

Jacob mentioned that water is essential. It is the foundation. He said he would recommend sticking with water as a primary source. Jacob highlighted the need to pay attention to your body's signals and act accordingly. Listen to your body and adjust your intake accordingly. Maintaining chronic hydration is key for optimal performance.

If you enjoyed this episode, we’d love to hear about it and know what your biggest takeaway was. Take a screenshot of you listening on your device, post it to your Instagram Stories and tag us, @Jacob_Andreae

Thank you so much for checking out this episode of The Women’s Footy Podcast. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts. This helps us to share our message and continue to deliver high-quality health and fitness information for you and others!

Connect with Christy:

Instagram: https://instagram.com/christyjlandwehr?igshid=MmVlMjlkMTBhMg==

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In this question and answer section  on The Women's Footy Podcast, Christy inquired about Jacob's approach to post-game recovery versus pre-game preparation. Jacob delved into the concept of priming, specifically focusing on Central Nervous System (CNS) sessions.

Priming, as Jacob explained, involves neural activation rather than intense muscle engagement. To explore this further, he recommended researching "priming for athletic performance." Despite the common advice to avoid leg workouts on Fridays, Jacob suggested incorporating a CNS or priming session on that day.Research indicates that such sessions, conducted anywhere from a few hours to 24 hours before a game, can significantly benefit athletic performance. Jacob emphasized the importance of firing up the nervous system, noting that neglecting this step might lead to a decline in performance.

For those aiming to peak for a specific event, like a grand final, Jacob highlighted the potential downside of keeping athletes off their legs for too long, resulting in sluggishness. To counteract this, a well-timed priming session around 24 hours before the event is recommended, especially for footballers. The conversation sheds light on the intricacies of athletic preparation, emphasizing the role of neural priming in optimizing performance before crucial events.

If you enjoyed this episode, we’d love to hear about it and know what your biggest takeaway was. Take a screenshot of you listening on your device, post it to your Instagram Stories and tag us, @Jacob_Andreae

Thank you so much for checking out this episode of The Women’s Footy Podcast. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts. This helps us to share our message and continue to deliver high-quality health and fitness information for you and others!

Connect with Christy:

Instagram: https://instagram.com/christyjlandwehr?igshid=MmVlMjlkMTBhMg==

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In this question and answer section  on The Women's Footy Podcast, Jacob chats with Christy “CJ” Landwehr, Christy asked how athletes can split in-season training, especially focusing on balancing gym and field workouts. Jacob highlights the need for customized training plans based on individual experience and competence in fundamental movements.

Jacob talked about Developmental athletes, a simple program entails three days weekly weightlifting sessions: one full-body, one upper, and one lower body day. Mature athletes should engage in a four days weekly weightlifting routine, even during the pre-season and in-season, split between upper body compound lift day, lower body compound lift day, upper body accessory day and lower body accessory day.

Jacob said If any sessions must be dropped due to fatigue or other factors, the priority should be maintaining the compound lift sessions, particularly the Wednesday lower body day. The least crucial session to retain is the upper body accessory day. Through these guidelines, an athlete can balance their in-week training efficiently, ensuring they target the necessary areas without overtraining.

If you enjoyed this episode, we’d love to hear about it and know what your biggest takeaway was. Take a screenshot of you listening on your device, post it to your Instagram Stories and tag us, @Jacob_Andreae

Thank you so much for checking out this episode of The Women’s Footy Podcast. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts. This helps us to share our message and continue to deliver high-quality health and fitness information for you and others!

Connect with Christy:

Instagram: https://instagram.com/christyjlandwehr?igshid=MmVlMjlkMTBhMg==

Want more?

Connect with me on Instagram & Facebook for behind-the-scenes footage!

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